Health and Wellness Middle Tennessee Edition #11 2018

contents November 2018 5-9 News and

regular columnists

10 The Nashville

Health & Wellness Fest is up and running

28 A Care Giver’s personal story 30 Looking for

a new gym experience?

31 Your guide to

12 How to optimize

32 Welcome to

your workout with Nutrition

Small World Yoga

34 10 Nashville

16 Your Health –

36 How to overcome

what the future may hold

22 What you should do to prevent Flu 24 Ascension St Thomas

becomes more community focused

26 Thistle Farms:

21 years old, the vision goes Globalg

Ethnic Restaurants worth trying

the need for Drugs & Alcohol

37 What to know before

choosing an Oral Surgeon

38 Tips for Maintaining

STAR PHYSICAL THERAPY

buying CBD Oil

14 6 places to order a healthy Take Out

YOUR HEALTH. OUR HANDS.

MORE THAN 65 LOCATIONS THROUGHOUT TENNESSEE!

STAR Physical Therapy works closely with patients to help them recover from injury, reduce pain, and get back to the activities they enjoy most. Celebrate PT Month by Choosing STAR! You choose where you get your physical therapy care. Stop by any of our locations and we’ll show you why STAR is the right choice!

a Healthy Brain

39 Classified Listings

WWW.STARPT.COM

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

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

Paul Rowney Publisher paul@phrmedia.com 615-457-2816 Scott Stubblefield Distribution Manager ssstubb@gmail.com Emily Cardel

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

www.healthandwellnessnashville.com

DO YOU SUFFER FROM

ARTHRITIS?

We have over 100 products that can make life easier for you.

The Arthritis Store has a huge range of products from supports to heat pads, that can help you live a better, pain free life.

Visit: www.arthritisstores.com

For more news go to: www.healthandwellnessnashville.com

Essential Oils

Essential Oils for the Fall

Rise in ADHD cases continues The number of children diagnosed with attention deficit hyperactivity disorder (ADHD) has reached more than 10 percent, a significant increase during the past 20 years, according to a study by JAMA Pediatrics.

The rise was most pronounced in minority groups. The rate of diagnosis during that time period doubled in girls, although it was still much lower than in boys.

But the researchers say they found no evidence confirming frequent complaints that the condition is over diagnosed or misdiagnosed.

The U.S. has significantly more instances of ADHD than other developed countries, which researchers said has led some to think Americans are over diagnosing children. Dr. Wei Bao, the lead author of the study, said in an interview that a review of studies around the world doesn’t support that.

Sheila McGinnis, (pictured) our regular contributor on all things to do with Essential Oils offers up some Autumnal Recipes.

In interpreting their results, however, the study’s authors tied the higher numbers to better understanding of the condition by doctors and the public, new standards for diagnosis and an increase in access to health insurance through the Affordable Care Act. Because of the Affordable Care Act”some low-income families have improved access to services and referrals,” said Bao, an assistant professor of epidemiology at the University of Iowa College of Public Health.

More info: https://www.cnn.com

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don’t know about you, but Fall is my favorite season!

The cool brisk air, the leaves changing colors, bonfires, flannels, the smells of mulled apple cider, pumpkin spice everything, and... well I’ll stop there because there’s not enough time to tell you why I love this season.

Below I want to share how you can use Essential Oils in your home to give you a welcoming aroma throughout your house as well as health benefits.

Use the recipes to put in your diffuser or make your blends and add to a spray bottle filled with half vodka and half distilled water to use as an air freshener.

The first recipe I want to share has so many trademarks on the name I will just call this The Fantastic Five Fighter (each EO company has their own name for this blend).

The smell of this blend is not only a fantastic scent but supports and promotes our immune system as well as purifies the air.

Mental Health can be affected by Climate Change According to a report in the Miami Herald a new report warns we have until 2030 to stop climate change from raising temperatures above a key threshold, another study found that the increasing heat could also lead to a decline to mental health.

Nick Obradovich, research scientist at the MIT Media Lab and coauthor of the new study, warned of “catastrophic” dips in mental health for some if climate change causes the global temperature to increase by 2 degrees Celsius above pre-industrial levels.

For the study, researchers combed through a decade’s-worth of data from US Centers for Disease Control and Prevention’s Behavioral Risk Factor Surveillance System, which had two million people self-assess their state of mental well-being.

Researchers say they noticed an increase of “problems with emotions” during 30-day periods that had tem-

peratures averaging over 86 degrees Fahrenheit. Both people with low income and women were 60 percent more likely to have emotions tied to weather than those with a higher income and men, respectively, according to the study’s findings.

More specifically, the study determined that there was a 0.5 increase in mental health difficulties for people in a month that averaged over 86 degrees Fahrenheit when compared to a month with an average between 77 and 86 degrees Fahrenheit.

The study also found that a 1-degree Celsius increase over 5 years – or a 1.8-degree Fahrenheit increase – causes a 2 percent increase in mental health problems.But that’s not all: The study used climate change models to predict that anywhere between 9,000 to 40,000 suicides could be caused by climate change by the year 2050 if nothing is done to stop the rising temperatures.

The Fantastic Five Fighter 7-8 drops of clove 6 drops of lemon 4 drops of cinnamon 4 drops of tea tree 3 drops of eucalyptus 2 drops of rosemary

Autumn Energy 2-3 drops of wintergreen 4 drops of orange 2 drops of lemon Hibernation (promotes a restful sleep) 2 drops of cedarwood 2 drops of vetiver 4 drops of lavender 1 drop of frankincense

Pumpkin Spice 5 drops of cinnamon 1 drop of clove 1 drop of nutmeg 1 drop of ginger

Autumn Leaves 5 drops of orange 2 drops of patchouli 1 drop of ginger

Do you have a favorite blend for the season? Please share and Stay Natural!

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For more news go to: www.healthandwellnessnashville.com

Skinny kids need exercise, too!

Nutrition for a Healthy Life

According to 1 Hour a day, an organization pushing for kids to get more exercise at home and at school, “the health of America’s children is poor— so poor that this generation is expected to be the first in our country’s history to experience a shorter life expectancy than their parents. This is unacceptable and will cost our society dearly if left as it is”.

The U.S. is also spending hundreds of millions to prevent bullying, but kids who exercise an hour a day have higher self-esteem and are not as susceptible to being bullied or being bullies themselves.

We can address this too at little to no cost with 1 Hour a Day. But, that’s not all:, say the organizers: “children who enjoy an hour of exercise a day experience fewer behavioral issues at school and at home, fewer medical issues, lower obesity rates, less stress, lower suicide rates and reduced symptoms of ADHD. They also sleep better, make healthier dietary choices, enjoy sports and play with fewer injuries and will become healthier citizens and more productive members of society in the future than they would without regular fitness throughout their youth. All children can enjoy all of these benefits, and all it takes is one hour a day of exercise in school”.

Parents, teachers, all of us, need to be educated on the physiological and

Artificial Sweeteners 101

By Karina Hammer, Certified Holistic Wellness Coach

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ou may think that you can’t live without sugar. But biologically speaking, your body does not need refined or artificial sugar.

You may be wondering “What fun would life be without sweetness?!”

After all, sweetness is how we describe the best events in our life, the happiest moments, and even our sweetest dreams. It conjures up childhood memories of Halloween, candy canes and Easter egg hunts. So certainly, we’re not suggesting that you should give up all that’s sweet in your life, but understanding what’s going on in your body when you consume artificial sweeteners is important.

The FDA has approved five artificial sweeteners: • Acesulfame potassium or Acesulfame K • Aspartame (NutraSweet, Equal) • Neotame • Saccharin (Sweet ‘N Low) • Sucralose (Splenda) They are disguised in many different names, so it is important to read labels and make sure you know what the ingredients are in the foods that you are buying. These artificial sweeteners have been studied and shown to be associated with the following: • Destroy beneficial gut bacteria • Increase gut inflammation • Weight gain • Increase risk for metabolic syndrome and diabetes • Cardiovascular disease • Atherosclerosis • DNA damage

• Decrease red blood cells • Increase male infertility Healthier alternatives to refined sugar or artificial sweeteners are brown rice syrup, stevia, maple syrup and honey.

There are plenty of delicious treats that will not only fill your sweet tooth, but will also provide your body with nutrients that it needs for sustained energy.

Kids should have at least one hour of exercise a day. psychological benefits of daily fitness for our children and work with their schools to provide our children — the next great generation of Americans — one hour a day. That’s all it takes to make a difference.

For information and links to research, please visit: https://www.1houraday.org/ articles

Nashville Institute plans affordable care at its Campus

Are you asking, “What should I eat?”

Do you need help discerning which sweeteners are right for you or finding recipes that fit your family? You’re invited to schedule a complimentary 30 minute health assessment with Karina at www.karinahammer.com.

The Butterfly Institute is currently developing a wellness center outside Nashville to help give the local community “access to improved health and wellness, as well as holistic education, coaching, and alternative means of treatment”.

The Butterfly Institute is bringing together integrative practitioners and wellness professionals at the C.A.R.E. Campus, so everyone (regardless of culture, religion, ethnicity and socioeconomic background) gets the care that they need.

The Butterfly Institute’s mission is to provide preventive and integrative healthcare to all that request it and make it accessible to all who need it.

Their goal is to secure funds to purchase land and build The Butterfly Institute

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

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C.A.R.E. Campus in the Nashville area. By providing counsel, advocacy, resources and education, all focused on natural medicine based treatments, our C.A.R.E. Campus promises to be the first of its kind in Nashville. It will feature an eco-conscious wellness center with the latest in renewable resources, a Sacred Seeds Sanctuary, organic gardens, teaching kitchen, research facilities, and community event space.

To make a tax-deductible donation right now to contribute to the The Butterfly Institute C.A.R.E. Campus, please go to: http://thebutterflyinstitute. org/donate/.

For more information or to connect with us, go to: www.thebutterflyinstitute.org

For more news go to: www.healthandwellnessnashville.com

New sound therapy used by Titan’s Derrick Morgan

PERSONAL ADVICE: ASK DR. LISA

I Don’t Like My In Laws – How do I Deal With It?

Before Tennessee Titans linebacker Derrick Morgan hits the field, he lies down, places headphones over his ears and pads on his wrists, and turns on a device known as HUSO. For about 30 minutes, he lays there in a meditative state, listening to sounds from Buddhist monks to Native Americans. It’s quite the contrast to the chaos to come.

Morgan says it’s a way for him to focus on his mental health before each game.

“You always have to keep evolving as a player and as a human being, so you have to be open-minded to trying new things and new techniques,” Morgan has said about why he started using HUSO two years ago. “For me, this is another way to gain a competitive advantage with really no risk at all and a high reward.”

The Nashville tech startup has been making waves in the world of alternative health with its patented sound

The holidays are upon us and this is a time for family.

Although many relish the idea of being with in laws for the holidays, others want to run away screaming at the prospect.

M

aybe it’s different ways of viewing the world, opposing political beliefs or simply different ideals of expectations for marriage to their son or daughter: finding a way to get a long is essential for marital harmony.

No two people or their families are the same. Everyone has quirks and sometimes we just have to accept people for what (and who) they are. These people raised your spouse and making an effort to keep things as least civil will pay dividends for your future together.

Although you can’t control your in law’s behavior you certainly can control yours.

Here are a few ideas to help build the relationship you have with your in-laws: 1. Don’t Blame Your Spouse I know it’s hard when you’re constantly thinking, “I hate my spouse’s family.”

But remember, you can’t blame them. It’s not their fault when their family behaves badly. Even if you think your spouse should stand up for you more, remember they are in the middle and it’s a difficult situation for them.

2. Be Cordial You may really dislike your in-laws, but do try your best to be cordial. You’re an adult, and your in-laws are very important to your spouse. Do your best to be nice, especially for your kids (if you have them) and spouse’s sake. Being mean or argumentative will only cause problems between you and your spouse.

3. Positive Focus Maybe there is tension whenever you’re in the room with your in-laws, or they have a critical opinion about everything. But it’s important to remember that these people helped shape the person you love. In fact, some of the things that cause tension with you and your spouse’s parents might be directly responsible for the qualities you love about them.

4. Be Compassionate It’s hard to feel compassion for someone you really do not like, but do try and put yourself in their shoes. If you’re having problems with your mother or father-inlaw, know you may be in their shoes later in life. See if you can find some common ground. You may not love and adore them but a bit of compassion goes a long way.

5. Set Boundaries One way to combat tension is to set boundaries. Make sure you have a polite but direct conversation about expectations. Whether it is dropping by unexpectedly, offering parental guidance or providing unsolicited advice make sure you and your spouse are aligned in your ideas. Clearer boundaries most often lead to smoother relationships.

Derrick Morgan of the Titans, a big believer in Sound Therapy. therapy device, which combines vibrational frequency and human toning with world-class sound engineering. Users say they’re sleeping better, thinking more clearly and performing at a higher level.

“It is a great training tool that can give an athlete a competitive edge,” HUSO Senior Executive Bill Flanagan said.

Don’t believe all those health claims

6. Accept them as your family Your spouse’s parents, siblings, extended aunts, uncles and cousins are now part of your family. Treat them as family, and not just for your spouse’s sake. Tied to your life through a common love of your spouse makes them inherently important.

With our own family members, we tend to give them the benefit of the doubt even if we don’t get along so well. We just accept the fact that they’re blood, and do our best to love them for who they are.

Give your in-laws the same courtesy and if you make an effort to know your spouse’s family on a personal level feelings as an “outsider” will be a thing of the past.

The National Center for Complementary and Integrative looked at several examples of news stories or reports in the press and on line where claims were made about a product’s effectivenessbut missed out some important information that would have given more accurate and honest advice. Two examples: – A news story reported that men and women in a study who took vitamin A were 60 percent less likely to develop melanoma than those participants who did not take it. But as the story points out “the reduced risk was more pronounced in women than men.”

What was missing: What the story didn’t say was that the reduced risk for men was not “statistically significant,” meaning that the reduction was so small it might have been due to chance. That’s very different than a 60 percent reduction. The study’s authors

If you feel the tension is too much or you are having difficulty navigating the holidays with in-laws give Dr. Lisa and her team a call at Body & Mind Consulting. Located in Murfreesboro Body & Mind provides solution focused approaches to issues. Dr. Lisa is also the author of a new book, The Executive Marriage Solution: Translating Boardroom Success into Bedroom Bliss. The book can be purchased at Amazon.com 8

estimated that among women in the general population, regular vitamin A use would reduce the risk for melanoma by 35 to 90 percent.

Another story: A 2010 news story reported that dark chocolate may help guard against brain injury after a stroke. What was missing: The story did not say that the study was done on mice.

For more examples: https://nccih.nih.gov/

For more news go to: www.healthandwellnessnashville.com

June 1st 2109 Vanderbilt Recreation & Wellness Center

New eye treatment launched at Wang Vision

The state’s first astigmatism treatment using the new ‘SMILE’ procedure was successfully performed last month at the Wang Vision 3D Cataract & LASIK Center, Nashville by Dr Ming Wang.

‘SMILE’ says Dr Wang is “ the major advance in laser vision correction in the last 25 years since the advent of LASIK”. ‘SMILE’ stands for Small Incision Lenticular Extraction. Compared with LASIK, ‘SMILE’ has three distinct advantages: 1) smaller incision; 2) less dry eyes; 3) less postoperative complications.

Recently, United States Food and Drug Administration has approved the astigmatism correction using SMILE. “This is an exciting development, since it means that now a much

larger group of our patients will be able to benefit from SMILE and to be freed of dependence on glasses and contacts”, Dr. Wang said.

The recipient of this new treatment was Ross Ronan a 47 year old healthcare executive. He has suffered from poor vision for all of his life. Ronan had not only a high degree of nearsightedness, but also astigmatism, which distorted his vision. Without correction, his vision was worse than legal blindness. Ronan said that he was “truly excited to be the first patient in the state to receive the new and state-of-the-art astigmatism SMILE procedure”!

Call Wang Vision at 615-321-8881 for more information.

Restore Hyper-Wellness opens in Nashville Restore is a health and wellness center that offers whole body cryotherapy, hyperbaric oxygen therapy, IV drip therapy, infrared saunas, local cryotherapy, Normatec compression therapy, and micronutrient testing.

These services help clients optimize their health and performance, limit pain, and can help prevent limit symptoms from serious diseases and ailments.

Founded in 2015, Restore has expanded across the United States with over 13 locations currently operating. Originally the company offered only cryotherapy, but Restore

10 Reasons

why you should book your Booth today: organically developed to include its current comprehensive service menu. Founder Jim Donnelley asserts, “Restore aims to be the most affordable, accessible place for hyper wellness and cryotherapy. Every store opening brings us one step closer to that goal.” If you’re interested in trying out Restore for yourself call 615-739-5897.

Booths from Just $195 (if booked before October 31st) For as little as $95 deposit you can secure a prime position booth today.

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Huge 100,000 sq ft venue will Showcase every kind of health, wellness, and fitness service or product. Covering all areas of alternative and traditional treatments and therapies.

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Reasons 3… and 4...

Call 615 678 5683, email expo@phrmedia.com www.nashvillehealthandwellnesssfest.com

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H&W Fest

The Nashville Health & Wellness Fest is up and running The first Nashville Health and Wellness Fest is off to a flying start…over 20 booths booked in the first 10 days, and a fantastic opening act signed up, Erin Oprea, who’ll get the Fest off to a high energy start.

Where and when? June 1st 2019 at the magnificent 100,000 sq ft Vanderbilt Recreation and Recreation Center, Nashville.

Organizer of the Fest and Publisher of Health & Wellness magazine Paul Rowney says the venue “is the perfect Showcase for vendors and exhibitors offering every kind of health, wellness, and fitness service or product”.

The Nashville H&W Fest aims to be an all inclusive event and will cover all areas of Alternative, Holistic, Functional and Traditional treatments and therapies. Plus Spas, Gyms, Wellness Centers, and more! Rowney adds, “Any organization providing a health or wellness related product or service is invited to be a part of the 2019 Nashville Health & Wellness Festival!”

There are over 200 booths available, starting at only $220. And to make the financial outlay as painless as possible, only a 50% deposit is needed at the time of booking.

It’s more than an exhibition The organizers promise 10 top class, informative workshops and talks by industry experts, local and national celebrities.

They’ll also be Demonstrations, Presentations and Fun for every age, with day long activities and entertainment.

Two major not for profit sponsors have signed up to support the Fest: Nashville Alzheimer’s Association and The Hermininger Foundation, both will be running workshops at the Fest. The first major sponsor is also on board, Harmonized Brain Centers of Nashville have grabbed one of the Silver Sponsorships.

Other workshops will cover, Nutrition, Heart health, Dieting and more.. speakers are already being booked for these.

The Fest has it’s own website: www.nashvillehealthandwellnessfest.com, which has full details on the cost of exhibiting, the extensive promotional and PR activities that will get an audience of health conscious Tennesseans to the event.

Vendors booked so far (as of early October) inc, Harmonized Brain Center, Float Horizen, Island Of Wellness/Divine Homeopathy, Do Terra, refinery wellness + aesthetics, Cultivate Acupuncture LLC, Kestner Health + Wellness, JB’s Wood & Whatnot, B. Ever Foxy - SeneGence/LipSense Ind Distributor, Fitness 1440 Nashville, Intravenous Solutions. The website is updated weekly with the latest vendors who have booked booths.

Erin Oprea Nashville’s top fitness guru will be opening the Fest. Other top attractions and demonstrations will be taking place throughout the day on the main stage.

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H&W Fest

June 1st 2109 Vanderbilt Recreation & Wellness Center

Our two Non Profit Sponsors: Nashville Alzheimer’s Association The Alzheimer’s Association is the leading voluntary health organization in Alzheimer’s care, support and research. Our mission is to eliminate Alzheimer’s disease through the advancement of research; to provide and enhance care and support for all affected; and to reduce the risk of dementia through the promotion of brain health. https://www.alz.org

The Heimerdinger Foundation The Heimerdinger Foundation strives to educate the Nashville community about proper nutrition, healthy meal options, and provide nutrient-rich meals to patients fighting cancer during a time when eating right can make all the difference. www.heimerdingerfoundation.com

Latest Exhibitors to book: Earth Smarte Water Health & Wellness Magazine Harmonized Brain Centers Float Horizen Island Of Wellness/Divine Homeopathy Do Terra refinery wellness + aesthetics Cultivate Acupuncture LLC Kestner Health + Wellness JB’s Wood & Whatnot B. Ever Foxy - SeneGence/LipSense Ind Distributor Fitness 1440 Nashville Intravenous Solutions Sanctuary Functional Medicine Pruvit Freedom Paramotors Quantum Light Shamanic Healing Basics and Beyond Fitness & Nutrition The Butterfly Institute Hazel House Holistic Healing For the latest list of exhibitors and for full details on booking a booth at the H&W Fest, go to www.nashvillhealthandwellnessfest.com

10 Reasons

why you should book your Booth today: A real ‘Festival for Healthy Living’: with 10 top class, informative workshops and talks by industry experts, local and national.

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They’ll be demonstrations, advice and fun for every age, with day long activities, entertainment and shopping.

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Reasons 5… and 6...

Call 615 678 5683, email expo@phrmedia.com www.nashvillehealthandwellnesssfest.com

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Nutrition and exercise

How to optimize your workout with Nutrition throughout the day. The pro-tein will sustain energy and help keep you full throughout the workout, as well as provide amino acids to prevent excessive muscle breakdown. Too much fiber or fat could cause gastrointestin-al distress, so be mindful about how each snack affects your body.

For cardio and endurance, you may benefit from more carbohydrate. For strength training, you may benefit from more protein.

Options for cardio and endurance: ½ cup berries and ¼ cup nuts or 2 tablespoons nut butter, slice of whole grain toast with nut butter and honey, a whole-foods bar made of fruit and nuts, or ½ cup greek yogurt with flax and hemp seed granola.

Options for strength training: ½ cup cooked oats with nuts or nut butter, ½ banana with 2 tablespoons nut butter, 2-3 egg omelet with orange slices.

During

Optimal athletic performance begins with nutrition because food supplies the body with energy for movement and recovery. It is important to build a nutrition plan alongside your workout plan, and even more important to maintain a healthy, balanced diet throughout each day, regardless of performance time and schedule. Erin Judge, RDN, LDN (pictured) offers some advice on how to achieve this.

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balanced diet of fruits, vegetables, whole grains, lean protein, and healthy fat gives the body an adequate supply of nutrients to perform all functions, including heart and muscle activity, at an optimal level. A solid, consistent diet is an important foundation to lay in order to gain the maximum benefit of including pre- and postworkout meals or snacks. While there is no onesize-fits-all prescription, here are a few simple and effective pre-, during, and post-workout nutrition guidelines to get started.

Pre-Workout The body’s preferred source of energy is glucose, from carbohydrates. During exercise, the body will

first use glucose in the blood from a pre-workout snack or meal, then use stored glu-cose in muscle tissue, called glycogen. It is important to consume complex carbohydrates from fibrous fruits, vegetables, and whole grains throughout the day to have an adequate supply of glycogen.

For low-intensity workouts and those lasting less than 1 hour, a pre-workout snack may not be necessary, especially if you have eaten complex carbohydrates throughout the day.

For higher intensity workouts and those lasting longer than 1 hour, choose a 200-300 calorie snack with carbohydrate and protein 30 minutes - 1 hour prior to the workout. The amount of carbohydrate you choose depends on your preference and intake 12

The most important thing to do during the workout is to stay hydrated. Drink 6-8 ounces of water every 5-15 minutes, and drink more in the heat.

For cardio and strength training workouts lasting less than 1 hour, there is no need to replenish electrolytes during the workout. For endurance cardio and strength training workouts lasting longer than 1 hour, you can mix in electrolytes like sodium and potassium during your workout to prevent dehydration. When choosing electrolyterich drinks, look for small amounts of added sugar and artificial sweeteners or colors. Simply adding a small amount of salt to your water will work.

For endurance workouts, like marathon running, cycling, and swimming lasting longer than 1 hour, it is also important to replenish glucose in the blood to avoid running out of energy. Con-sume 30-60g carbohydrate per hour.

Options: gel glucose packet, 8-12 ounces fruit juice, ⅓-¾ cup dried fruit, or an energy bar made with whole-foods ingredients.

For strength training workouts lasting longer than 1 hour, a small amount of carbohydrate will replenish glucose stores, and protein will begin rebuilding muscles. Examples: energy bar made with whole-foods ingredients, protein shake with no added sugar and 10-15g protein, or dried fruit and nuts.

Nutrition and exercise

June 1st 2109 Vanderbilt Recreation & Wellness Center

Post-Workout After your workout, it is vital to replenish glucose stores, rehydrate with water, and give the body protein to repair and rebuild muscle tissue. The body can only utilize about 20-25g of protein at a time. If you take in too much protein at once, your body will only keep a certain amount and will excrete the rest. Not only will you waste money on excessive protein, but over time, this can lead to kidney failure.

Within 30-45 minutes after exercise, choose a snack or balanced meal with a 3:1 ratio of car-bohydrate and protein, and keep protein to 10-25g, depending on the intensity and duration of exercise.

Cardio options: smoothie with ½ cup fruit, spinach, milk or nut milk, and nut butter; 1-2 hard boiled eggs with an orange or grapefruit; salted whole wheat pretzels with natural cheese stick Strength training options: ½ cup cooked quinoa with 1 cup cooked vegetables and 2-3oz of chicken (more quinoa for vegan and vegetarian); 1-2 cups of greens with chopped tuna, grapes, onion, and celery; smoothie with ½ cup fruit, spinach, milk or nut milk, and protein powder of choice.

For more intense and longer duration workouts, continue recovery 2-3 hours after with another snack or meal with 10-25g of protein and the 3:1 ratio.

For endurance workouts, prioritize rehydration. If prone to dehydration, weigh yourself before and after exercise, and drink 3 cups of water per 1 pound lost. Add electrolytes to a post-workout drink, or add a little salt to your snack.

Nutrition needs are unique for each person, so start with these recommendations and adapt to find what’s best for your body and workout. For more guidance on performance nutrition, work with a registered dietitian nutritionist.

10 Reasons

why you should book your Booth today: Massive promotion in Health & Wellness Magazine, from now until the event, will generate huge interest in Middle Tennessee’s health conscious community.

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Posters, Radio, Press, Direct Mail, PR and Social Media will also be used extensively to attract visitors.

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Reasons 7… and 8...

Call 615 678 5683, email expo@phrmedia.com www.nashvillehealthandwellnesssfest.com

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Healthy take outs

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places to order a healthy Take Out

Our regular eating well expert, Lindsey Joe (pictured) offers some suggestions on where to order healthy food in-and maybe save some money as well.

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hat would you do with an extra $3,000 a year? According to the Bureau of Labor Statistics reports, it’s likely that you’re spending that hard earned cash on dining out.

And while eating out is a mainstream part of life in America today, it’s important to view these meals outside the home as opportunities

to nourish and fuel our bodies for the sake of our overall health and wellness. After all, your decisions determine your destiny. And because quitting your favorite local restaurants is unrealistic and unnecessary, here are six of the best places to order healthier delivery when you don’t want to cook at home.

E + Rose Wellness Cafe

Coco Greens

EiO & The Hive

This registered dietitian-owned eatery is located in Downtown Nashville and Brentwood, but you can also get it delivered straight to your door thanks to Postmates. We recommend their Nashville Hot Kale Salad or Fresh Spring Rolls.

Link: https://postmates.com/merchant/erosewellness-cafe-nashville

Eating more plant-based is easier than you think when you get delivery from Coco Greens. Try their their Spicy Coconut Curry, Mushroom Alfredo, RAW Mermaid’s Dinner, or Black Bean Quinoa Burger.

Link: https://orders.imenu360.us/us/Default. aspx?id=centerofsymmetry

If organic ingredients are important to you then you’ll love a dinner delivery from EiO & The Hive.

Consider trying their tapas for a variety of tastes, rotisserie chicken or salmon, or go for one of their satisfying bowls.

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Link: https://squareup.com/store/eio-and-the-hive

Healthy take outs

Giardino Gourmet Salads You won’t have to worry about skimping on your vegetables at dinnertime if you get Giardino’s delivered. Choose from one of their hand-crafted salads, grain bowls, or make it your way and customize your salad, bowl, or wrap.

Link: https://orderonline. giardinosalads.com/

Vege-licious Thanks to GrubHub you can order your favorite vegan and gluten-free dishes in Nashville from Vege-licious. Fan favorites include the V-licious Burger, Lasagna, and Vegan Cheesecake.

Link: http://www.vege-licious.com/

Zoe’s Kitchen Enjoy a mediterranean meal from Zoe’s Kitchen next time you’re strapped for time come supper. Your health and hunger will love one of these options for under 500 calories: Cauliflower Rice Bowl with Harissa Salmon or Chicken (470-490 calories), Baked Falafel Pita (460 calories), Greek Salad (490 calories), or Turkey Stack (450 calories).

Link: https://zoeskitchen.com/ delivery About the author: Lindsey Joe is a Registered Dietitian Nutritionist from Nashville, TN. She is a weight management expert, meal planning master, and TN Academy of Nutrition and Dietetics Nashville Media spokesperson. Lindsey is passionate about helping people ignite the healthy that makes them happy and you can follow all her food-filled adventures at @themealplanningmethod!

Future Trends in Health

Your Health-what the future may hold

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rom trendy new fitness regimes, to new drugs, amazing hospital treatments to how technology will improve your health. In Part 2 of our “Future Trends” series we look at everything from Facial Cupping to Heart Disease and what the future may hold for the way we look after ourselves and new developments in curing disease.

Esoteric Healing Esoteric Healing is the science of healing through the energy field utilizing spiritual healing principles.

Esoteric means “hidden, meant to be found.” This is true of the energy field which flows through and around each one of us, say proponents of this therapy.

They claim this field is not visible to most, yet it is very palpable once you are aware of its existence.

Once found and studied, it can be worked with to help in the restoration of good health. Ac-cording to the Nation Association for Esocentric Healin (NAEH), “By understanding the spiritual principles in application and doing this work, as it is taught in Esoteric Healing courses, one can not only benefit physically but emotionally, mentally and spiritually.”

Face Transplants More than thirty-five facial allograft transplantations (FAT) have been reported worldwide since the pioneering case performed in France in the year 2005.

One of the most significant concerns with face transplants, as with any transplanted organ, is rejection. But a potential key could lie in stem cell research. The National Stem Cell Foundation has estimated that stem cell therapies could be used to help patients develop a tolerance to transplanted tissue. This would lessen the chance for immunosuppressive drug reactions. There’s even a chance that 3-D printers could be the future. Advancements in techniques like cell printing — a type of 3-D printing used to rearrange cells — have given hope that better, safer face transplants are on the horizon.

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Facial Cupping Cupping is a method of treatment used in traditional Chinese medicine that involves heating the air inside a cup and placing the inverted cup on some part of the body. A vacuum is created, which anchors the cup to the skin and pulls the skin upward. You can treat a single spot or sweep the device across an area without breaking the suction.

It doesn’t leave scars, but it can produce a transient redness. The cups may be made of such things as wood, bamboo, plastic, glass, or metal.

“Wet” cupping involves puncturing the skin before applying the cup. It is believed that this allows “poisons” and “toxins” to be sucked out of the body.

• Advocates claim that cupping does the following: • Causes tissues to release toxins • Activates the lymphatic system • Clears colon blockages • Helps activate and clear the veins, arteries and capillaries • Activates the skin; clears stretch marks • Improves varicose veins But… according to the American Cancer Society, “There is no scientific evidence that cupping leads to any health benefits... No research or clinical studies have been done on cupping. Any reports of successful treatment with cupping are anecdotal.

There is no scientific evidence that cupping can cure cancer or any other disease.”

Future Trends in Health

Fem Tech Over the last year, a new $1.1 billion market has emerged with the purpose of helping women understand their health and well-being better than ever before, called FemTech. FemTech is any technology geared toward improving women’s lives.

Fertility apps like Daysy and Kindara come with a Bluetooth thermometer that syncs with your phone, making early-morning temperature readings super simple to record and decipher. Other companies like Ava aim to make the whole experience less invasive (if thermometers aren’t your thing) by tracking vital signs via wrist wearables and delivering predictions and insights about fertility to their phone app.

Some startups like Glow focus solely on helping women get pregnant, but even Glow has a sister app, Eve, to track periods and sexual health.

As for women who are pregnant, Shell by BellaBeat is an app and phone extension that allows new moms to listen to the heartbeat of the baby without leaving home. Naya made hospital-grade breast pumps look chic, introduced smart digital tracking for feeding and pumping, and is starting a rental program as a more cost-effective and eco-friendly option for nursing women.

Cycle tracking apps include Clue, also MyFlo, which provides lifestyle adjustment suggestions based on your symptoms; and Natural Cycles, the temperature-reading app designed to help women with period tracking and contraception, allow for fast recording, tracking, and insight development.

Finding Community

Head Transplants

We like to share our feelings, happiness and sorrows with our friends, relatives and others.

The need to belong is what makes us human.

But the increasing isolation and loneliness of modern life, despite dozens of hi tech ways to communicate, have led many people to search for deeper connection, which has resulted in a renewed interest in Communities.

Communities provide support to the individuals who are impacted by the daily stress, struggles and chaos of modern life.

According to community expert Alex Hillman, there are five different types of community.

Community type #1: practice. This type of group is united by a common activity. This not limited to professional activities, it also applies to hobbies and interests.

Community type #2: proximity. This is a group based on being of or in a certain place.

Community type #3: passion. A community of passion is driven by a shared interest in a particular subject; it differs slightly from one based on practice.

Community type #4: providence. Provident communities are the product of seemingly random connections.

Community type #5: purpose. Purposeful communities are those that share a vision of the world.

At a conference in Vienna in November 2017, Italian Professor Sergio Canavero claimed that the controversial procedure of the world’s first human head transplant had been carried out on a corpse in China in an 18-hour operation. No one has ever attempted a human head transplant before, and attempts on animals have had limited success.

The first time a straight swap was “successful”, was by Dr Robert White, in an experiment on a rhesus monkey in 1970. However, the monkey only lived for eight days.

Dr Canavero also believes that the operation could essentially be used to revive the dead, if brains were suitably frozen and stored. In an interview with German magazine Ooom, Canavero said: “We will try to bring the first of the company’s patients back to life, not in 100 years.

As soon as the first human head transplant has taken place, i.e. no later than 2018, we will be able to attempt to reawaken the first frozen head. We are currently planning the world’s first brain transplant, and I consider it realistic that we will be ready in three years at the latest.”

Fitness Classes at your fingertips Fitness has become more than a fad for Americans.

Many people enjoy outdoor activities to keep in shape, while others are emptying their wallets on health-club memberships to get a good workout. With twenty-four hour gyms, running clubs and yoga, barre and cycling studios, there is something for everyone- especially in Nashville!

If money is an issue, there are more than enough resources online to keep you moving in the comfort of your home. It might not seem fun at first thought, but with online fitness gurus like Cassey Ho, Joe Wicks, Kayla Itsines, The Fitness Marshall, and Fitness Blender, you can keep fit and never leave your home. Increasingly technology allows you to have fitness regime created for you by an expert-and allow you to compete with others, all from your living room. The trend is set to continue as technology becomes more sophisticated and the experience becomes more interactive through 3D and AI. 17

Functional Medicine In the words of Functional Practitioner William Cole of MindBodyGreen, “Functional Medicine is the future of health.”

According to The Institute for Functional Medicine, “Functional Medicine is a systems biolo-gy–based approach that focuses on identifying and addressing the root cause of disease. Each symptom or differential diagnosis may be one of many contributing to an individual’s illness.”

Functional Medicine determines how and why illness occurs and restores health by addressing the root causes of disease for each individual, whereas traditional medicine seeks to identify the symptom(s).

According to a new report by Grand View Research, as of early 2016, approximately two thirds of the population in most of the developed and developing countries have reported using one or the other form of alternative or complementary form of medicine.

Grand View Research also reported that the complementary & alternative medicine market is expected to generate a revenue of $196.87 billion by 2025.

Future Trends in Health

Fungi Mushrooms are often categorized аѕ vеgеtаblеѕ оr hеrbѕ, but they аrе actually fungі.

They hаvе bееn trаdіtіоnаllу uѕеd fоr fооd аѕ well аѕ for mеdісіnаl рurроѕеѕ. Key word, “medicinal”. But as yet another Alternative Therapy their efficacy is becoming, to some, a new way to fight cancer and improve the immune system.

Chances are you’ve stumbled upon these herbal adaptogens in antioxidant-packed elixirs or powders at your local grocery or cafe – and for good reason!

These nutrient-dense fungi pack a powerful punch combatting common issues like stress, adrenal fatigue, and inflammation. They can also aid in blood pressure, blood sugar, cardiovascular health, and cholesterol.These medicinal mushrooms can be an effective strategy for maintaining a healthy lifestyle.

Gua Sha According to an article on Healthline.com, “Gua sha is a natural, alternative therapy that involves scraping your skin with a massage tool to improve your circulation. This ancient Chinese healing technique may offer a unique approach to better health, addressing issues like chronic pain.”

In gua sha, a technician will first apply massage oil to one’s skin. Once applied, the technician will use a smooth-edged tool to scrape the skin with short or long strokes in a downward motion. This stimulates the microcirculation of the soft tissue, which in turn increases blood flow. Gua sha is generally performed on a person’s back, buttocks, neck, arms, and legs.

A gentle version of it is even used on the face as a facial technique.

Gua Sha may relieve symptoms of: Tourette syndrome, neck pain, breast engorgement, migraine headaches, and Hepatitis B.

Groove Reishi Reishi usage can bе trасеd bасk to Anсіеnt Chіnа, nearly fоur thоuѕаnd years ago. Its best-known effect іѕ support for boosting the іmmunе ѕуѕtеm‘s funсtіоn.

One study even revealed that this medicinal mushroom enhanced immune function in cancer patients. Other known benefits of Reishi mushroom include reducing urinary tract infections in men and aiding in alleviating nausea brought on by chemotherapy in cancer patients.

Chaga Chaga mushroom is widely considered a powerful beverage in Russia. It hаѕ mаdе a name for іtѕеlf аѕ a роtеnt ѕtrеngthеnеr оf thе іmmunе ѕуѕtеm аnd hаѕ shown strong promises іn the trеаtmеnt of саnсеr. Chaga mushrooms possess betulinic асіd, a соmроund derived from thе wооd of the bіrсh trее. It is believed that the betulinic acid helps соuntеr viral іnfесtіоnѕ and fіght tumors.

Gut Health

For years, gut health science has focused on probiotics and maintaining the balance of good and bad bacteria residing in the digestive tract.

Lately, however, research has started to point to the beneficial role that gut fungi – not just bacteria – play in our health.

According to Dr. Mahmoud Ghannoum, Ph. D., “The rapidly evolving field of the microbiome is highlighting exciting new discoveries showing that both bacteria and fungi play a critical role in optimizing digestive health. These studies are showing significant cooperation between bacteria and fungi that can impact our overall health and wellness.”

In 2018, we’ll be optimizing our gut health in new ways. We’ll start to see protocols arise for how to create a supportive environment for our microbes, and just like we learned with bacteria, we’ll start to see the bright side of fungi.

Probiotic supplements with added prebiotic fiber will become prominent, and plenty more will start to include beneficial bacteria and fungi.

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The World Groove Movement is a group of passionate dance lovers that are dedicated to inspiring the world to unite and groove. It was founded by Misty Tripoli, Creator of The Groove Method® in 2011 after 20 years of teaching movement and spending 10 years traveling the World as a NIKE Elite Trainer.

This powerful yet surprisingly simple method to movement, mindfulness and creativity that makes dance easy and accessible to everyone has quickly evolved into a global dance movement. They claim the programs can significantly reduce the risk of injury from falls, in-cluding severe falls that result in bone fracture, head trauma, open wound soft tissue injury, or any other injury requiring medical care or admission to hospital.They now have Dance floors in over 20 countries!

Healthy Meals delivered Foodie culture is at an all-time high right now, but who wants to deal with long check-out lines or navigate a busy grocery store? According to a UBS research report, “Is the Kitchen Dead?” ordering dinner in is becoming so popular and inexpensive that it could become cheaper than home cooking.

Food delivery apps are now on average in the top 40 most downloaded apps in major markets!

In addition to meal delivery services like UberEats, curated meal delivery services like Blue Apron, Sakara, Home Chef and Urban Remedy have revolutionized the grocery and cooking industry by creating home-cooked meals that are easy and accessible for even the most amateur chefs. The report adds “There could be a scenario where by 2030 most meals currently cooked at home are instead ordered online and delivered from either restaurants or central kitchens.”

Future Trends in Health

June 1st 2109 Vanderbilt Recreation & Wellness Center

Heart disease and failure Cardiovascular disease, listed as the underlying cause of death, accounts for nearly 836,546 deaths in the US. That’s about 1 of every 3 deaths in the US. Cardiovascular diseases claim more lives each year than all forms of Cancer and Chronic Lower Respiratory Disease combined. About 2,300 Americans die of cardiovascular disease each day.

About 92.1 million American adults are living with some form of cardiovascular disease or the after-effects of stroke. Almost six million Americans currently have heart failure, a type of heart disease in which the heart cannot pump blood properly. This figure is projected to rise by 46 percent by 2030.

On the Drug front, Personalized medicine is showing some potential.

Imagine your mother being diagnosed with heart failure. What would it be worth to you if a doctor could exactly predict what medicine is best for her? What amount of dosage should be enough to treat the disease with the least amount of side effects?

And what interventions are needed to avoid heart surgery and yet save her life?

Personalized medicine, say doctors is tailored treatment for a specific person, where each particular patient is given the right amount of the right drug at the right time. In personalized medicine, treatment decisions are not based on patient observations and symptoms, but on their genetic signatures and biochemical parameters.

New advances in molecular biology allow doctors to discover molecular changes that cause disease development and progression. Today they can study patient’s genes and proteins in order to identify molecular patterns of a specific heart disease.

If super-high cholesterol runs in your family, a class of drugs called PCSK9 inhibitors may help protect you from cardiac events.

For patients with faulty heart valves, alternatives to chest-opening surgery are evolving. In older patients with multiple medical conditions who are at higher risk of surgical complications, minimally invasive valve surgery may be an option.

Known as transcatheter aortic valve replacement, or TAVR, it’s a method to deliver a replacement valve to the heart through a catheter Elsewhere, Portable heart pumps keep improving life for people with congestive heart failure. Known as ventricular assist devices, these battery-operated systems can be carried in a backpack. Once considered as only temporary bridge devices to keep patients alive while waiting for transplants, VADs are now also seen as permanent “destination therapy” when transplant isn’t possible.

Within the past year, breakthroughs in sensor and nanotechnology have made CRT and ICDs (more commonly known as ‘pacemakers) safer and more reliable.

The newest pacemakers and defibrillators also contain sensors that can monitor other things, like oxygen levels in the blood, physical activity, body temperature, adrenaline and hormone levels, syncing that information to regulate heart rate more akin to what the heart does naturally.

Researchers at Sensible Medical have developed the SensiVest, a vest patients can wear over their clothes that uses radar technology originally developed by the military to scan inside the body and monitor fluid buildup in the lungs.

Some of the most exciting and futuristic developments in heart failure devices come from the field of soft robotics. Last year scientists at Harvard University and Boston Children’s Hospital announced that they had developed a customizable soft robotic sleeve that fits around the heart and twists and compresses in sync with its natural beating, helping it to pump blood. There’s also the prospect of creating a heart through 3D printing but experts suggest that is 15-20 years away.

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Future Trends in Health

High intensity interval training According to an international survey of exercise professionals, high intensity interval training (HIIT) will be the strongest trend in 2018 and beyond, outpacing wearable technologies, which held the number one position in 2017.

HIIT is a training technique in which you give one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time.

HIIT can be modified for people of all fitness levels and people with various medical condi-tions. HIIT workouts can be performed using various methods of exercise- including bo-dyweight exercises, cycling, strength exercises, walking, running, swimming, or group fitness classes.

Benefits: Increases your metabolism, reduce insulin resistance, quick and convenient, improve cardiac function, no equipment is necessary.

Intermittent Fasting

Holistic Medicine It’s been around for centuries but Holistic medicine’s renaissance continues as people seek alternative to drugs and the high cost of traditional medicine. Holistic medicine focuses on treatments that address the whole person, rather than treating illness or disease as an isolated incident. Any illness or disease that occurs is viewed as a dysfunction of the person as a whole. The holistic physician takes into consideration physical, nutritional, environmental, emotional, spiritual, or lifestyle factors that may be contributors or causes of ill health.

Holistic medicine practitioners believe that the whole person is made up of interdependent parts and if one part is not working properly, all the other parts will be affected. In this way, if people have imbalances (physical, emotional, or spiritual) in their lives, it can negatively affect their overall health.

According to the National Institutes of Health, one third of Americans seek alternative medicine in lieu of their doctor’s office when it comes to their health.

Another survey, conducted by Statista in the United States in January 2017, asked adults if they believed in positive effects of some sorts of complementary and alternative medicine. In total, 70 percent of respondents stated that they believed in positive effects from such medicines.

If you haven’t hopped on the Intermittent Fasting train yet, IF involves abstaining from food for anywhere from 16 hours to several days. Unlike many other diet fads, a considerable amount of research is being done to determine the validity and effectiveness of this eating pattern.

Scientists are now discovering that a period without food may be quite therapeutic for the body and brain. In addition to being able to eat basically whatever you want on this diet, IF has been linked with weight loss that’s on par with traditional diets. However, fasting may have health benefits that go beyond losing weight. Animal studies suggest that the plan could have a variety of other health benefits, including curbing cancer risk and prolonging life, fat loss and reduced risk of disease.

There’s some some evidence that intermittent fasting may beat traditional weight-loss plans when it comes to lowering a woman’s risk for breast cancer, and that, at least in rodents, fasting plans may disrupt or counteract the development of neurological diseases like Alzheimer’s and Parkinson’s.

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Future Trends in Health

IV Vitamin Therapy Intravenous Vitamin Therapy works by administration of vitamins and nutrients directly into the bloodstream, bypassing the digestive system.

This provides increased cell absorption and 100% bioavailability of vitamins via IV infusion.

Many believe there is no better way to conquer a cold, hangover, or simply beautify from the inside out than infusing vitamins and minerals straight into your bloodstream.

Celebs including Rihanna, Rita Ora, Simon Cowell, and Madonna are reportedly fans.

IV vitamin therapy costs run anywhere between $100 and $250 per drip.

Jade Rolling Jade Rolling has been used for centuries in ancient Chinese medicine.

These chic little beauty tools are used to draw out negative energy and balance your ‘chi.’ They’ll also help give your skin that nice, healthy glow.

Fun fact: Naturally cool and smooth, jade was used on Chinese royalty to retain good spirits.

Jade Rolling has some pretty neat benefits that have been proven by scientific research. The best part?

It’s so easy. Toss your roller in the refrigerator for a few hours, apply your favorite moisturizer or serum, and roll the roller from your neck towards your forehead in short, careful strokes.

Benefits of Jade Rolling: Helps with lymphatic drainage, minimizes fine lines, eases skincare absorption, reduces under eye darkness, massages face, and it increases circulation.

With a price range of $10, you’d be silly not to give Jade Rolling a try!

For sources used in the writing of this article go to the on line version on: www.healthandwellnessnashville.com

Flu

What you should do to prevent Flu Cedrina Calder, M.D. (pictured) explains what Flue is, what to do if you catch it and more importantly, what can be done to avoid getting it in the first place. pneumonia. Pneumonia is a serious lung infection that can be life threatening. Infection with the flu virus can also make some medical problems like asthma and heart disease worse. Catching the flu can lead to serious complications especially for people older than 65 years old, children less than five years old, pregnant women, and people who have certain medical problems. These individuals are at higher risk for having complications.

What are the symptoms of the flu?

After being exposed to the virus it takes anywhere from 1-4 days to begin having symp-toms. The most common symptoms of the flu are fever, cough, sore throat, headache, weakness, chills, muscle aches, runny or stuffy nose. Some people may have diarrhea or vomiting.

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lu season is upon us. While the flu may share some similar symptoms with the com-mon cold, it should not be taken so lightly. Unlike the common cold, the flu is a more serious illness so the proper steps should be taken to lessen your chances of catching it. This article explains how to find out more about the flu and what steps you can take to help protect yourself, your family, and others from the flu.

What exactly is the flu?

How do you catch the flu?

The flu is very contagious. It is spread by droplets in the air from an infected person to other people.

When a person with the flu coughs, sneezes, talks and breathes droplets are released into the air. These droplets contain flu virus and can travel and land on your nose, mouth, or eyes causing illness.

If I have the flu, how long will I be contagious?

The flu, short for ‘influenza’, is a virus that mostly affects the nose and throat but can also affect the lungs. You may have heard people mention the term “flu season”. The flu season refers to the period of months when the virus is most active. Although the flu virus is present year-round, the flu season is usually from October through March each year.

Once you catch the flu, you are most contagious for about 3-4 days after becoming ill. That is why it is important to stay home from work, school and other activities while you are sick. This helps prevent spreading the illness to other people especially those at higher risk for complications (i.e. children, older people, pregnant women).

What is the big deal about the flu?

Is there a test for the flu?

The flu usually has more severe symptoms than the common cold. These symptoms will come on suddenly and will likely cause you to miss days of work, school, or other activities. The flu can cause complications like ear and sinus infections and

There are a few different tests available. The most popular test is a rapid test which gives results within about 15 minutes. Other tests are sent to a lab so results take long-er to come back. If you are having flu-like symptoms, your health care provider may or 22

may not decide to test for it because a positive test may not change their plan for treat-ment. Instead, they may diagnose you based on symptoms only if they suspect that you have the flu.

Okay so I think I have the flu.

Now what?

If you are having symptoms that seem suspicious for the flu, stay home for at least 24 hours after your fever goes away to avoid passing the virus to other people. Get plenty of rest and drink lots of fluids. Avoid contact with others as much as possible and wash your hands frequently. If you are having severe illness contact your health care provider right away.

If you are at high risk for complications from the flu, contact your health care provider to see if you would benefit from antiviral medication. If taken early enough, this medication can make your symptoms less severe and shorten the amount of time you are ill.

How can I protect myself and others from catching the flu?

If you believe you have the flu, avoid contact with other people and wash your hands frequently to avoid passing on the illness. When coughing and sneezing cover your nose and mouth.

If you do not have the flu, the best way to prevent flu is by getting a flu vaccine on a yearly basis preferably by the end of October. The flu vaccine reduces your risk of de-veloping the flu. It is recommended for anyone six months and older especially those at high risk for complications. It is possible to catch the flu even though you have received the vaccine, but if you do, the illness will likely be milder.

In addition to the flu vaccine, there are other ways to help prevent the flu. You should avoid contact with sick people, wash your hands often, avoid touching your face, and keep surfaces and items clean that you come in contact with.

For more information, visit the Centers for Disease Control and Prevention website: https://www.cdc.gov/flu/index.htm About the author: Dr. Cedrina Calder is a medical doctor and fitness guru. In addition to her career as a doctor, Dr. Calder is a professional body-builder.

By utilizing her health and wellness expertise, she is dedicated to educating the public on how to improve and maintain their health.

Children’s Mental Health

The non drug approach to dealing with mental health In just two years Harmonized Brain Centers has helped dozens of people suffering with ADHD, Depression, Anxiety and Concussion.

HBC’s Sheri Rowney discusses on LENS Neurofeedback has helped them.

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ith the latest figures showing that 14% of children ages 4 to 17 nationwide and over 16% here in Tennessee are diagnosed with ADD and/or ADHD, parents are scrambling for in-formation and resources to help their child. Many struggle with having to medicate their child-ren with stimulants which helps the ADD/ADHD symptoms but can cause other more harmful and long lasting side effects.

There is a safe, quick and easy alternative. LENS (Low Energy Neurofeedback System) can be as effective as medication without the harmful side effects.

ADD/ADHD is generally associated with the inability to focus at school; not being able to sit still and to pay attention. Often these children are reprimanded for their behavior; not being able to sit in their seats, fidgeting when they are supposed to be still; causing disruptions at inappropriate times.

These children tend to struggle with their grades because they are unable to focus on what the teacher is saying and are often labeled with a learning disability when in fact they are often times quite bright; they just can’t focus in the traditional setting.

Kids with ADD/ADHD are often ostracized from their peers as they are labeled the “bad kids”.

They can be loud and disorganized; they often interrupt when others are talking. Sometimes they seem to not care that they are so disruptive. They may not be invited to parties and play dates because of their behavior. No matter how hard they try; they just can’t seem to be able to do what is expected of them.

Not only does this effect their educational needs but it also effects their self-confidence; they often feel like they don’t measure up and will never be as successful as the other kids. This lack of confidence causes long term effects as their self-image diminishes, they often quit trying and just resign themselves to thinking they’ll never be able to measure up so it’s not worth the effort.

For the last 35 years there has been a new nonmedicated, non-invasive option for not only treating the symptoms of ADD/ADHD, but also in changing

the brain so that the client can focus better, interact better and make better choices. Called Low Energy Neurofeedback has been in continual development since 1990. With a success rate of over 90%, it uses a small ra-dio frequency to disrupt the brain waves and allows them to reset back into a more effective, natural pattern. Over a period of just a few sessions clients start to feel more focused, calmer and more able to make better decisions. Sessions only take a few minutes a week and results are long lasting.

This amazingly successful therapy is available at Harmonized Brain Centers. Here we combine LENS with Life Coaching, introducing skills and habit changes to go along with the more efficient brain activity. This integrative approach sets your child up for success in a nat-ural and effective way.

LENS is not only used for treating ADD/ADHD but also for people suffering with Mi-graines, TBI, Anxiety, Depression, Brain fog, Chemo fog and memory issues. The brain is an amazing organ with the ability to change to become more efficient and effective with just a lit-tle help.

Here is a testimony of a very happy family of a child with ADHD who came to see us at Harmonized Brain Centers: I brought my 14 year old grandson to Harmonized Brain Centers after trying 3 different medica-tions for his ADD. Our experience there was nothing short of a miracle. We started right after the first grading period was over. He had 2 C’s, 3 D’s and 2 F’s. He had pretty much given up on even trying and his attitude was awful. After just 2 sessions we noticed he was calmer and nicer at home to his brothers and didn’t seem to fight going to school so much anymore. He was more motivated to do things around the house when asked and started doing much better in basketball. We were anxious to see how his grades would be and were thrilled when the second grading period ended with an A, 4 B’s and 2C’s! His confidence was back, his attitude changed and the whole family dynamics changed with him. We couldn’t be more thrilled or satisfied with Harmonized Brain Centers. I would recommend Harmonized Brain Centers to anyone looking for help with ADD. We are so glad we found them.

For more information, please call Harmonized Brain Centers of Tennessee at (615) 331-8762. We would be happy to schedule a consultation to discuss an option that you might not have known even existed. Our goal is for your child to be the best they can be; we would love to help!

The warning signs something could be wrong

Of the 74.5 million children in the United States, an estimated 17.1 million have or have had a mental health disorder — more than the number of children with cancer, diabetes and AIDS combined. Half of all mental illness occurs before the age of 14, and 75 percent by the age of 24.

Group of mental health experts from around the country, alarmed at the number of children struggling with undiagnosed psychiatric disorders, has formulated a list of 11 simple signs that a child might have a mental illness.

Here are the 11 warning signs parents should watch for: • Feeling very sad or withdrawn for two or more weeks • Seriously trying to harm or kill himself, or making plans to do so • Sudden overwhelming fear for no reason, sometimes with a racing heart or fast breathing • Involved in multiple fights, using a weapon, or wanting badly to hurt others • Severe, out-of-control behavior that can hurt himself or others • Not eating, throwing up or using laxatives to make herself lose weight • Intensive worries or fears that get in the way of daily activities • Extreme difficulty in concentrating or staying still that puts her in physical danger or causes school failure • Repeated use of drugs or alcohol •Severe mood swings that cause problems in relationships •Drastic changes in her behavior or personality Courtesy, childmind.org

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Ascension St Thomas

Ascension St Thomas becomes more community focused With Middle Tennessee’s population due to explode by 33% in the next 17 years the Ascension St Thomas is gearing up to cope with the increased demand, by offering more locally based services.

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n Tennessee, Ascension’s Saint Thomas Health operates nine hospitals in addition to a comprehensive network of affiliated joint ventures, medical practices, clinics and rehabilitation facilities that cover a 68-county area and employ more than 8,000 associates. Across the state, Saint Thomas Health provided more than $127 million in community benefit and care of persons living in poverty in fiscal year 2018. Serving Tennessee for 15 years, Ascension is a faith-based healthcare organization committed to delivering compassionate, personalized care to all, with special attention to persons living in poverty and those most vulnerable.

Saint Thomas Health realizes that access and coverage alone are not enough to guarantee better health outcomes; we also must build a culture of health in our communities. In the current healthcare environment, one focus for Ascension continues to be population health — to promote disease prevention and wellness.

As we plan for the future of healthcare in Middle Tennessee, Saint Thomas Health recognizes that the record-breaking growth in our community isn’t slowing down.

The Nashville Area Metropolitan Planning Organization projects that by 2035, our region will be more heavily populated than Denver is today. With an anticipated 33% population growth in our community in the next twenty years, it is our duty to respond to with an efficient, thoughtful and researched strategy to keep care affordable and accessible.

Our vision for an integrated patient experience destination center includes primary care and integrative medicine, on-site lab testing, on-site imaging services and walk-in access adjacent ExpressCare, all under one roof, close to home. This way, patients feel connected to us at every single interaction, and we have a more comprehensive look at each patient’s health.

More than ever before, healthcare providers are expected to be instantaneous, always available and affordable. We continue to deliver on this promise through the creation of innovative and comprehensive care centers which will uphold our reputation of clinical excellence. One way to respond to our patients’ needs is to change our hours of availability. We shifted away from the typical business hours and designed our sites to offer 7am-7pm availability and weekend hours for onsite care convenient and accessible to working professionals, busy parents, or anyone who may need more flexible hours.

While each site can’t be open 24/7, we found a way to fill in these access gaps and took advantage of digital healthcare opportunities like virtual care and online scheduling. This resulted in Saint Thomas Health’s retail oriented environment, which allows patients to schedule all primary care appointments online and avoid cumbersome administrative paperwork.

Community Health improvements Although we offer care to all patients regardless of their ability to pay, our Family Health Centers are primary care clinics that specialize in caring for the vulnerable by offering extra resources to meet patients’ medical and nonmedical needs. In addition, since 2006, Dispensary of Hope pharmacies have provided medication assistance for uninsured and underinsured individuals who are experiencing financial hardship.

Pharmacotherapy Clinic Based in the Saint Louise Family Clinic, the Pharmacotherapy Clinic offers medication support and management for those with chronic conditions,

Providing more local post natal services.

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Ascension St Thomas

Ascension St Thomas – putting people first. including diabetes, hypertension, hyperlipidemia, heart failure, chronic obstructive pulmonary disease, and more. Opened in fiscal year 2017, the clinic recorded 158 encounters with 82 unique patients in its initial months.

The clinic is currently recording outcomes for managed disease states and has already shown a significant improvement in glycemic control as measured by hemoglobin A1C. In addition to patient care, the clinical pharmacist specialist has already provided hours of lectures and workshops for the UT Family Medicine Residency, and over the next year is planning educational lunch and learn events for community members on topics like diabetes.

Breastfeeding Outreach Clinics Davidson County’s needs assessment revealed high infant mortality rates and other opportunities to improve infant and maternal health. To improve the support available to mothers of newborns, Saint Thomas Midtown and Rutherford Hospitals operate a Breastfeeding Outreach Clinic. This walk-in clinic works to support, educate and encourage breastfeeding, reducing barriers to breastfeeding and improving breastfeeding self-efficacy. The clinic is staffed with experienced, certified lactation consultants and serves new or experienced mothers who would like extra support with their feeding practices, regardless of their delivering facility. Clinic visits are free of charge, and a mother may visit as many times as she feels she needs.

At Ascension, we’ve identified a dual approach to our continued transformation that will shape our priorities moving forward as we navigate the everchanging healthcare landscape: optimizing and transforming our core healthcare operations while at the same time creating new models that extend the reach of our ministry and allow our Mission to thrive into the future.

Thistle Farms

Thistle Farms:

21 years old, the vision goes Global Health & Wellness Magazine spoke to founder Becca Stevens about the last 21 years and their plans for future expansion.

H

ere in Nashville, Thistle Farms (we’ll get to why it’s called that later) and founder Becca Ste-vens are regarded, and frequently written about, as the successful role models for how a non profit should run and serve its community.

In the 21 years since its inception Thistle Farms has grown nationally and internationally, helping women escape the traumas of trafficking and all the horrors associated with it, to over 40 centers worldwide.

Becca Stevens carved time out of her over extended schedule to talk to Health & Wellness about the progress they have made so far, the challenges they still face and (some of) the lessons she has learned since starting Thistle Farms.

The start of Thistle Farms (though it wasn’t called that back then) grew from a homeless feeding program Stevens was running in Nashville at the time. “I saw many homeless men but not many women, mainly because they were out on the streets involved in prostitution or in prison, and I realized what they needed was a sanctuary that was peaceful and offered them a permanent way out. It had to be more than a shelter or a halfway house”.

Stevens: “We don’t look good on paper to many potential donors..we are too long term and our numbers (of participants) are small”.

Premises were found and the first intake of five women were welcomed. But the philosophy was not to just give the women food and money-that would just encourage them to leave and continue their old lifestyle. The project, and the participants had to take a long term view. By taking in only small numbers, and working with them to give them the skills to move on to a ‘normal life’ afterwards was the founding objective. While this proved a viable model and benefited the women of whom 85% have become, and remain, solid citizens, it did early on pose problems in other areas: Fundraising. Donors were not keen on the small numbers in-volved.

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“We don’t look good on paper to many potential donors..we are too long term and our numbers (of participants) are small” explains Stevens.

“We may only take in 20 women a year to one of our programs in Nashville...but to those that do donate, the return on investment is huge. They can change a woman’s, a family’s life..it may cost $40,000 to keep them off the streets-but double that if they go to Prison. Then they can go onto maybe earn $400,000 over 10 years. That’s a really great investment”.

Since inception Thistle Farms has seen over 1800 women go through their 40 communities they have around the US. Expansion is now

Thistle Farms

happening in Europe to help with the refugee crisis. Stevens says so many women refugees end up being trafficked. To help they have opened a center in Greece where refugee women are reworking their life jackets and blankets into “Welcome Mats” which have so far generated over $140,000 in sales in the first year. The money earned from this allows the women a greater degree of autonomy, power, economic independence and allows them to “find a safe place”.

The scale of the problem organizations like Thistle Farms are dealing with appear daunting..71% of trafficking is with women, and some 12,000 women are missing from Refugee camps, many being sold into the sex trade. (Europe received over 1.2 million firsttime asylum applications in 2015, more than double that of the previous year. More than one million migrants crossed the Mediterranean Sea in 2015, sharply dropping to 364,000 in 2016).

Stevens recognizes that everyone has a role to play in combating this..governments, NGO’s and other Non Profits. “Everyone has to be involved in helping these vulnerable, desperate people, it’s a non competitive sport, the more Holistic approach we can organize with small pockets of help from every kind from any organization has to be the way forward”.

So while celebrating 21 years of progress, looking back what lessons, achievements, expe-

riences does Stevens remember-positive and negative?

She unhesitatingly offers up the first... “really good luck, by finding the right team of women from early on who walked in and understood our story and our spirit” She highlights Regina Greenlee their outreach director as a “powerhouse’”, who has been instrumental in their suc-cess.

Others? The opening of the Cafe.. “I had a lot of pushback from donors, but I argued this is the way people will come to us” and so she has been proved right the Cafe at Thistle Farms is a huge success (Ed: and does one of the best Afternoon Teas in Nashville!), though they have not opened any others, as yet.

Her other successes? Taking on Hal Cato as CEO, “I needed someone who cared about the numbers, the marketing, we have had an amazing partnership, we share authority, but I am happy for him to be heading the operation” says Stevens.

Mistakes? “Underfunding (and over promising) on too many capital projects. The start of the Cafe was was under invested, it needed $1m but I tried to do it with $250,000, then two years ago the roof fell in, so we started again, this time we were properly funded”.

Branding.. “I was awful at this in the early days. Products were not branded properly, so we hired in experts who did the job far better than I.

Indeed I realized in many areas it is better to get professional help than try and do it yourself”.

Though she does give herself credit for coming up with the name, Thistle Farms….inspiration coming, somewhat prosaically, from the Thistles growing near her first Sanctuary House. “It’s not pretentious, political, it doesn’t pigeonhole us, and the plant is hardy and resilient”.

So after over two decades of fighting the good fight, what keeps Stevens happy and motivated on her never ending cycle of travel, speaking, writing (two more books are in the pipeline) and spreading the word of Thistle Farms?

It’s simple… “the stories from the women I meet that we have helped, I get so fired up hearing them.

Despite everything they are loving and kind, even though they are strangers. They make me realize they are the ‘news’ not what I see on my phone.

By traveling around and meeting these women I hear lots of good news stories, that’s what keeps me going”.

With that Stevens is up and off to her next meeting. In the background the Cafe at Thistle Farms is noisy, buzzing and busy, the staff are happy and committed. The numbers of women that they can help may be small in relation to the size of problem they are dealing with, but for those lucky enough to be part of the Thistle Farms community the words of Booker T Washington come to mind: “Those who are happiest are those who do the most for others.”

The Alternative Interview.

• Favorite food?

• Favorite Quote?

Consider the lilies. Matthew 6:28.

I love free food. I’m on the road a lot and love the food offerings people make.

• What book are you reading at the moment?

• Favorite Nashville restaurant (aside from your own)?

PM

Rereading old novels my youngest son has finished.

• What would be your perfect career outside running Thistle Farms?

• Who/what inspires you most and why?

My husband. He is so faithful to his music writing, playing and writing every single day.

A Carpenter.

• Favorite musician or group?

Levi Hummon.

• If you were President for one day, what would be your first ‘Executive Order’?

So many, so little time. I would want years to reform.

• Favorite book?

A Wrinkle in Time.

• What frustrates or annoys you the most?

The News feed on my phone.

• What is the one thing that can always brighten your day?

Walking.

27

Dealing with Alzheimer’s

A Care Giver’s personal story When Barbara Bowden’s husband was diagnosed with Alzheimer’s disease she was determined to look after him.

In this article she explains how difficult it was and how she found help from the Alzheimer’s Association.

W

hen doctors diagnosed my husband Tom with early-onset Alzheimer’s disease we were warned it would be the toughest fight of our lives.

Tom, a retired Army colonel, said he was ready and unafraid.

But looking back, I still wonder if I chose the right strategy for battle.

You see, when Tom was diagnosed I instantly became his primary caregiver and decision-maker — a position I had never held.

I knew I needed help and even wrote up a newspaper ad asking for it.

The ad read: “Wanted: Responsible, loving caregiver with experience caring for Alzheimer's patient. Must be a resourceful and patient advocate, strong in body and mind, compassionate yet cunning and flexible in an ever-changing environment. Must be able to tell white lies, sing, smile, laugh, joke, cooks, clean house and patient; wash clothes daily and sometime nightly and be available 24 hours. Applicant should be agreeable but able to divert, console, distract, reassure, encourage and reinforce.

I never posted that ad. Instead, I tried to do it all myself until I couldn’t.

Every stage of the disease was an adjustment. With each new plateau I would anxiously anticipate the next change.

In the beginning, I searched for the best treatments, studies and trials. I was determined and hopeful. Tom agreed to two clinical studies and brain donation and we worked quickly to get our business in order. But Alzheimer’s disease is relentless.

The middle stage was mentally taxing. It was a constant struggle to respect his dignity and independence while keeping him safe.

After two fender benders Tom chose to stop driving; a necessary choice that took a massive toll on his self esteem. He became angry and started having episodes of depression, anxiety and confusion.

In an attempt to get away from the stress and tension, we took a family trip to Florida. But when Tom looked at me on the drive home and said he didn’t know who I was, I knew it would be our last trip.

When we got home, I bought a camera to watch him when I was away from the house. We went to the gym weekly to keep him active, and everyday he would cheerfully ask where we were going.

We both kept trying. While that stage mentally drained me, the middle stage was physically impossible.

Barbara Bowden, “If there’s one lesson I’ve learned that others should hear it’s this — no one needs to face this fight alone”.

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Dealing with Alzheimer’s

June 1st 2109 Vanderbilt Recreation & Wellness Center

The Alzheimer’s Association is working hard to find a cure, but in the meantime offers an amazing range of help, advice and assistance.

For more info go to: www.alz.org I could no longer leave Tom at home alone. I attended to his every need as I watched him lose his ability to move and be active. With each small setback I questioned whether I would be able to cope with what was ahead.

When Tom could no longer walk, I knew I couldn’t continue to care for him at home. He moved to long-term, skilled nursing care. That may have been the most difficult decision I’ve ever made but I’m confident it was the right choice.

If there’s one lesson I’ve learned that others should hear it’s this — no one needs to face this fight alone.

We found support in the Alzheimer’s Association. They’ve connected us to resources, research options and a network of other people who have stood in our shoes. Looking back, I’d tell others to be unashamed and unafraid to reach out for help.

Tom doesn’t say my name anymore, but he knows I’m someone who loves him. I still feel a connection with him as he searches my face for a glimmer of a memory.

I miss not having Tom remember and laugh at good times and sometimes thinking about the future makes me sad. But I’ve chosen to dwell in the present. That’s where Tom is and that’s where I want to be.

This battle is hard, just as the doctor said, but not as hard as it once was.

Ed: As we were going to print we were informed of the sad news that Tom had just passed away. Our sympathies and condolences go to Barbara and her family for their loss.

10 Reasons

why you should book your Booth today: Dedicated Festival website will promote every vendor from the time they sign up.

Regular newsletters as well!

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Special discounts for non profits and food vendors.

Call 615 678 5683, email expo@phrmedia.com www.nashvillehealthandwellnesssfest.com

New Nashville Gyms

Looking for a new gym experience?

If you are a freelancer or work a 9 to 5, getting a committed work out in can be hard. Getting involved at a fitness center can get your workout kickstarted! From yoga to cycle training Nashville has fitness center’s popping up all over. Veronica Williams (pictured) looks at some of the latest.

O

ur obsession with wellness is spreading everywhere and people are starting to notice.

From New York natives moving here to open their dream yoga studio and Nashville natives making their fitness studio dreams come true, we have it all. Checking out one of these new fitness centers may be the best way to kick start your winter workout!

Neighborhood: Wedgewood Offering: Vinyassa, Yin-Yang, Hot Yoga, and workshops

Marathon Pilates East

Opened back in June Yogasoul, owned by Cindy Lunsford, brings together a unique team of yogi’s offering classes suitable for everyone from the beginner to the advanced yogi. Cindy, a New York native, came to Nashville to bring her mission “to provide a supportive and community driven space for students to connect with others; to celebrate, elevate and empower their souls; and to become the best versions of themselves.”Offering classes 7 days a week you can get your work out in everyday! Stop by today and check out their 30 days for $30 to receive a month of unlimited yoga.

Neighbourhood: East Nashville Offering: Pilates Mat and Reformer Classes Started in 2014 in 12 South by Anissa Pollard, Marathon Pilates has expanded all the way east, Bringing pilates to 5 points! However, their east side location is special because of their partnership with bWell Massage Therapy and P3 Physical Therapy.

There is a special focus on wellness and alignment.

“We want people to walk out the door feeling taller, intrinsically stronger and more aware of their bodies and how they move in it,” says Marathon Pilates.

Classes here will leave you feeling rejuvenated and revitalized. Get our first class for $15 or check out their Jump Starter Package for $149 that includes 1 private session and 4 group classes.

Neighbourhood: East Nashville Offering: Spin Classes Lindsay Brooker and Kimberly Novosel, two Nashville entrepreneurs, brought their love for cycling to East Nashville last winter and have been grinding ever since. Verticity means “the power of turning,” that’s just what you’ll find at this fitness studio. Experience motivational and empowering spin classes held in their low-lit spin studio. Hyped instructors and powerful playlists will make you want to keep going the entire class. Swing by today and get your first ride free: http://verticitynashville.com/first-ride/.

Neighborhood: The Gulch Offering: Group Fitness Teamwork makes dreamwork is the motto of BoothCamp. By incorporating HIIT, cross training, aqua punching bags, Rogue Echo bikes, agility turf area, TRX, resistance bungee wall, battle ropes, and more partnered with a sense of community you can push through your workout. Shawn Booth is a personal trainer and the owner of Health Meal Plans

by Shawn Booth, an online fitness and nutrition guide. He hopes to spread his passion for fitness by bringing his practices and classes to Nashville.

GridFit

YogaSoul

Verticity

BoothCamp

Training Camp Neighborhood: Downtown Offering: Group Fitness and Personal Training Are you ready to build the best version of you?

That’s training camps vision. Through per-sonal training, mma, and group fitness classes. It’s an empowering environment that will give you an extra push in your workout. Started by MMA fighter Michael Chandler, the trainers here embody his determination. You can push yourself in boxing, sparring, an iron pile class, or a HIIT & Hooks class focusing on high-intensity workouts. Check out their website for your first class, free!

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Neighborhood: South Nashville Offering: Personal Training and Group Fitness GridFit offers fun and unique solutions to fitness.

They offer personal training sessions, group fitness, and testing.GridFit is truly unique because they have a grid in their facility to help you work out. It’s like working out on game board! “The arcade-like setting of GridFit with the interactive screens, pressure sensitive walls and floors, mood lighting, and music creates a fun and unique atmosphere; aiding our members to reach their health and fitness goals,” says Grid Fit. You can check out GridFit today to get your first test and start your training workout. Sign up today and your first class is 50% off.

Manduu Neighborhoods: Franklin, Brentwood, Green Hills Offering: Full workouts in just 15 minutes!

Manduu America offers a groundbreaking solution through a technology-driven exercise regimen that combines electrical muscle stimulation (EMS) with personal fitness, creating a 15-minute workout that will revolutionize your health. Manduu America, the only FDA-cleared, full-body EMS system in the United States, is bringing this progressive solution to individuals of all ages and fitness levels throughout the country, and we’re starting right here in Nashville.

Perhaps the greatest perk of a Manduu workout is the time commitment of only 15 minutes per week. With expertly designed technology, our machines are able to deliver a low-voltage current that activates over 90 percent of your muscles through an ul-tra-low-impact session of flexing and resistance movements during each session.

CBD oil

Your guide to buying CBD Oil Seems everywhere you go, Shows, Farmers Markets, Malls, everyone’s into selling CBD Oil. But how can you tell the good product, from the bad?

CBD

oil is gaining momentum in the health and wellness world, with some scientific studies confirming it may help treat a variety of ailments like chronic pain and anxiety. More and more people in the wellness world are turning to CBD for its powerful anti-inflammatory and anti-anxiety effects, but just as many remain confused about its nature.

If you’re unfamiliar with it, CBD oil (cannabidiol) is made by extracting CBD from the cannabis plant, then diluting it with a carrier oil like coconut or hemp seed oil. CBD offers many of the health benefits of medical marijuana but without the high aspect, making it more versatile and less controversial to both, users and the community.

CBD oil is considered an amazing supplement in the eyes of many, but because it is a growing industry there are scam-artists trying to rip off consumers, too.

Here are three ways to help avoid scammers and identify true, high quality CBD oil for your enjoyment.

All CBD Oils Are NOT Created Equal

Check For Third-Party Lab Results

Did you know there are no regulations when it comes to the manufacturing of CBD oil? This means there are several extraction methods being used by CBD brands to process CBD oil from hemp. Don’t get too excited when you find CBD oil for a cheap price. It most likely means that the company has used a cheap and dangerous method; one that consists of toxic solvents like propane and butane.

These are commonly used in gas stoves and ranges!

Other companies, however use pharmaceutical-grade ethanol to process CBD oil. The ethanol is used to remove toxins and residues from the base hemp plant that are not needed. This me-thod of extraction is considered to be the safest and best option for human consumption.

To sum it all up, make sure to check out the vendor’s production methods on their website or by calling their customer service. Avoid the CBD-selling companies in China and Eastern Europe. Many of their products have been found to contain toxins, heavy metals, and chemicals. Purchase from companies with great reputations; companies that take their products through extensive purification processes and quality checks.

A high quality and reputable CBD brand will always provide third-party lab results to their customers. These third-party lab are around to ensure that CBD oil is everything it claims to be; a high level of CBD, a low amount of THC and lacking in toxic solvents that can be harmful to consumers. Check the vendor’s website, product label or call customer service for more in-formation.

Other Things to Consider Before Purchasing CBD Oil • Look for a full-spectrum CBD product instead of an isolate. Full spectrum means the product contains CBD plus trace amounts of other cannabinoids and terpenes for better healing and performance. An isolate only contains CBD. • Start with a low to moderate concentration of hemp oil...such as a 250mg or 500mg tincture or 10mg or 25mg capsules. If you’d like to adjust your dosage, make sure you wait until after you become familiar with its effects.

• Beware of health claims. The FDA prohibits companies from making health claims about CBD products. Never purchase from companies that make promises about their CBD oil they can’t keep (like their product can cure cancer, rid you completely of an-xiety, or fully heal your pain).

Check the Amount of THC Present in CBD Oil Tetrahydrocannabinol (THC) is one of the cannabinoids present in marijuana and agricultural hemp. It is also the substance responsible for giving a psychoactive effect on the body;it is what gives a user a “high.”

The optimal level of THC present in CBD oils should not exceed more than 0.3 percent, so make sure that you check the labels or ask for lab results for the CBD oils before purchasing them.

• Ask questions! Don’t be afraid to call or email companies to inquire about their growing and refining methods. Reputable companies should be more than happy to inform you of these things.

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Yoga

Welcome to Small World Yoga Some 10% of Americans practice yoga. (A statistic that has almost doubling in the past 15 years.) And luckily, there’s a fair share of yoga studios to practice at in Nashville – whether you prefer a boutique studio, gym, or catch class at your local community center – yoga is more accessible than ever! It is this very idea that is a driving force behind Nashville’s newest yoga studio and non-profit, Small World Yoga. This local organization is connecting people and creating community through the power of yoga.

Lindsey Joe spoke to Small World Yoga founder and executive director, Liz Veyhl. the Nashville area. When I took my own training, I learned about an organization in Kenya called Africa Yoga Project and eventually found my way there in 2013 and was really inspired by the work being done there. That became the source of inspiration behind Small World Yoga and while our model isn’t identical, I have based it on their simple concept of taking yoga into the community.”

And why yoga? “[I believe] yoga has the ability to inspire growth and transformation from the inside out. Not only does it have proven physical benefits, but it has the ability to help with emotional and mental fatigue. Ultimately, I think yoga provides a vessel for connection, self-healing, and hope when people are going through circumstances where they may not have many other resources to help themselves.”

Tell us, what makes Small World Yoga different than other yoga studios around?

Liz Veyhl. “I believe yoga has the ability to inspire growth and transformation from the inside out. Not only does it have proven physical benefits, but it has the ability to help with emotional and mental fatigue”.

Why did you decide to start Small World Yoga?

“I felt as though yoga was only reaching a very small demographic when you look at the entire population in Nashville. Even as a young professional right out of college, I found myself practicing at the YMCA versus yoga studios and won-dered why yoga wasn’t more accessible in

“We are Nashville’s first non-profit studio! That means, all our classes are donation-based and every dollar goes to further our mission in the community of making yoga accessible. We like to say when you show up in the studio, you’re also showing up for someone who can’t make it there.

[Our] studio students are helping us take yoga to one of our other 75 locations in the city.”

What kinds of people enjoy your classes?

“I think all sorts of people enjoy our classes. The studio tends to draw a pretty active crowd that enjoys the challenge of a vinyasa class or wants to relax during our Deep Rest class. When I look at all our other locations, [the] sky’s the limit! We teach 32

elementary aged children at local public schools as well as individuals in their 80s and 90s at one of the gentle yoga classes at our local library branches.”

What would you say to someone who has never done yoga before and is hesitant to try it?

“Showing up is the hardest part. Once you’re there, our instructors will make you feel at home, no matter if it’s at our studio, a public park, or a library.

Also, I hear a lot of people say they can’t do yoga because they ‘aren’t flexible’. I always think that’s a funny response. I started yoga because I couldn’t touch my own toes. The only place you need to be flexible is your mind!”

Who are your yoga teachers at Small World Yoga and how do you find them?

“We have a little over 100 active teachers and they have come from all over. Most of them come to us through word of mouth – they have a friend who teaches with us. I also think our special events and partnerships with local studios have allowed us to reach a broader audience and draw in a variety of teachers. I also hold 200-hour yoga trainings (EmPower School of Yoga) and many of those graduates start teaching for Small World Yoga immediately.”

Where does Small World Yoga get their funding?

“We hold fundraising events like the Music City Yoga Festival annually. We have also received generous grants from private foundations like The Boedecker Foundation and Memorial Foundation.

Individual donors and donation-based classes also allow us to grow our funding.”

Speaking of Music City Yoga Festival, what is it and what makes it different from other fitness-related events around town?

“Music City Yoga Festival is Small World Yoga’s annual fundraiser. It’s a day to celebrate the diversity of Nashville’s yoga community, along with other fitness and wellness-minded programs and vendors. Music City Yoga Festival is a reflection of the Nashville yoga community and therefore has a unique feel that is distinct from other fitness-related events. I love how participants have previously

Yoga

described it like a ‘family reunion’ - it’s warm and inviting and it’s a day that is all about connecting and creating community.”

Is Music City Yoga Festival only for seasoned yogis?

“No, it’s open to all levels, including those who are curious about how to get started with a yoga practice. The festival offers a variety of styles and teachers and every class will be shorter than a typical studio session and geared towards all levels.”

What new things can we expect at this year’s 5th Annual Music City Yoga Festival happening on November 10th?

“We’ve added on a second space at Rocketown this year which is allowing us to offer a more personalized experience for participants. When festival attendees purchase the workshop ticket add-on, they’ll have options for things like spin classes, a Q&A with Laura Lea Bryant of LL Balanced and more specialized yoga sessions like arm balances and ayurve-da.”

How else can Nashvillians get involved with Small World Yoga?

“Nashvillians can show up to any of our free community classes, our studio, or our special events/fundraisers like Music City Yoga Festival and International Day of Yoga. We love volunteers and not just yoga teachers! We are a small nonprofit and welcome support in a variety of areas.

Interested volunteers can go to our website to learn more.”

How frequently do you offer your services?

“There are classes happening every day of the week, multiple times a day!”

You recently opened a brick and mortar.

What are SWY’s plans for the future?

“Well, first things first. We want our new studio to grow and thrive. My hope is our studio model will work really well and if it does, I can see us having additional locations. Ultimately, we want to continue growing our outreach efforts and empowering people in the community. That could

look like some of our students becoming teachers and working with their own communities. I’d like to see us offering more trainings and certifications for populations in need and continuing to grow our partnerships with locations like the VA, Metro-Davidson County Detention Facilities and Metro Nashville Public Schools. As our model becomes sustainable, I’d like to see it expand well beyond Nashville to other cities with populations in need.”

Find out more about Small World Yoga’s upcoming weekly classes in your community at www.smallworldyoga.org or register for this year’s Music City Yoga Festival at www.musiccityyogafestival.com About the Author: Lindsey Joe is a Registered Dietitian Nutritionist from Nashville, She is a weight management expert, meal planning master, and TN Academy of Nutrition and Dietetics Nashville Media spokesperson.

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

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Ethnic Restaurants

Nashville Ethnic Restaurants worth trying

Regular contributor Veronica Williams (pictured) loves ethnic food, not because it’s tasty, but often a lot healthier than traditional American dishes.

Here she reviews 10 Ethnic restaurants worth trying in Nashville.

S

ome people are really nervous to try ethnic food.

They don’t know if it’s going to be too spicy, too sweet, or just too different. For me though, I love ethnic food! I grew up with parents who had a taste for adventure when it comes to food. So I’ve spent my past five years in Nashville trying any ethnic restaurant I could. After five years of experience, I want you to come with me as I show you the best ethnic food in Nashville. Don’t worry I’ll hold your hand as we go on this journey. So check out the best of the best from around the world that all ended up here in Nashville.

Epice

Bombay Palace

Cuisine: Indian Neighborhood: West End If you love curry, you need to go here! The traditional white table clothes and a lunch buffet make this a classic Indian favorite. Not only can you enjoy Indian food every day of the week but heir daily lunch buffets are one that you don’t want to miss. With dishes like creamy tikka masala and chicken vindaloo, you will not miss out on any of your favorites.

Cuisine: Thai Neighborhood: Wedgewood Known as the best pad thai in Nashville it does not fail to meet your expectations. The cozy white building on the 8th avenue stands alone and when you walk in you’ll feel as you walked into a restaurant in Thailand instead of Nashville with the natural wood walls and traditional decoration you know you are in for a treat. The food is always fresh with no MSG ever! To keep you on your toes they offer a new curry every day so make sure to stop in soon to see what the special of the day is.

Pupuseria

GoJo Ethiopian Cafe & Restaurant

Cuisine: Ethiopian Neighborhood: 100 Oaks Enjera flatbread, a sourdough-like pancake, covered

by Yebeg Tips was what really turned me on to this place. The rosemary, onion, and jalapeño swirl together in a spicy marriage. GoJo serves traditional Ethiopian dishes that would be hard to find anywhere else. Enjoy a delicious sambussa or the Doro We’t dish. It’s hard to go wrong here.

The Smiling Elephant

Cuisine: Lebanese Neighborhood: 12 South This family owned and operated Lebanese restaurant throws modern spins on classic Lebanese dishes to introduce it to the Nashville audience. Lebanese if the marriage of french and middle eastern cuisines and you can certainly see both influences here.

Their hummus and shawarma are Lebanese classics.

Owner of Kalmatas Maher Fawaz had his eye on this little spot in 12 South for a while. He knew Nashville was lacking an authentic Lebanese restaurant and couldn’t wait to bring the spices, fresh vegetables, and amazing recipes to Nashville.

Cuisine: Salvadorena Neighborhood: South Nashville An important part of a good pupuseria is a language barrier, you know it’s real then. Pupusas are deliciously stuffed tortillas often stuffed with cheese, beans, and meat then topped with shredded cabbage and a vinegar sauce. This Salvadoran restaurant stays true and offers all your favorites including a sweet horchata perfect for any fall day.

JamaicaWay

Istanbul Cafe

Cuisine: Turkish Neighborhood:Woodbine Although many people never venture in due to its lack of curb appeal Istanbul is one of the best places in Nashville to get traditional home-style Turkish food. Offering traditional dishes like tabouleh, baba ganoush, hummus, and my personal favorite their traditional Turkish lentil soups. They have captured flavors and dishes that nowhere else in Nashville really has. On top of that the casual environment, friendly staff, and on-par services should make this spot climb to the top of your lunch favorites.

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Cuisine: Caribbean Neighborhood: Elliston Selling Jamaican food is hard in Nashville says, Ouida Bradshaw. “People are always shocked at how good it is.” Don’t be like those people, drop everything you are doing and go to one of JamaicaWay’s two locations (one in the Nashville Farmers Market and one in Midtown). Their homestyle cooking is better than anything you could imagine. Pair delicious chicken curries with collard greens and plantains for a true taste of Jamaica and let the food speak for itself.

Ethnic Restaurants

So Gong Dong Tofu House

Kien Giang Restaurant

Cuisine: Vietnamese Neighborhood: West Nashville Are you looking for traditional pho with a traditional feel? This small restaurant is tucked away off of Charlotte Pike and has the best pho in town, but no one talks about it! Forget the frilly pho places you are used to. Opened by a local Vietnamese family over 30 years ago this is truly a Nashville classic. It’s an affordable spot too with many Vietnamese favorites under $8!

Cuisine: Korean Neighborhood: Bakertown Specializing in sundubu jjigae, or tofu soup this Korean restaurant will introduce you to all of the Korean dishes you are dying to try! The menu is in half English, half Korean making it feel even more authentic. But don’t worry tofu soup isn’t the only dish here. They serve Korean bbq as well, cook your food and enjoy the full experience.

Lucky Bamboo

Cuisine: Asian Dim-Sum Neighborhood: West Nashville I grew up on the west coast with an influx of delicious dim-sum restaurants, but moving to Nashville it was hard to find a good one. Lucky Bamboo offers a combination of dim-sum and Asian favorites.

This huge restaurant brings me back to my favorite dim-sum spots in San Diego. Check out their lotus wrapped rice and xiao long bao.

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Overcoming Addiction

How to overcome the need for Drugs & Alcohol Sadhguru, yogi, mystic and the foremost authority on yoga, outlines the reasons why more youth are turning to substances, and offers simple solutions to help them learn to enjoy other far greater pleasures of life.

Sadhguru: There are

T

wenty-three million Americans are currently addicted to alcohol or other drugs. Only one in 10 (2.6 million) receives the needed treatment.

Another 20 million are going without treatment.

There were just over 2.8 million new users of illicit drugs in 2013, or about 7,800 new users per day.

Over half (54.1 percent) were under 18 years of age. Why are more people, especially young people turning to drugs and alcohol?

many reasons why the need for intoxication is going up in the society. One basic thing is, people are no longer fighting for survival. A large segment of the society has moved out of survival mode.

When people move beyond survival, they must find other areas of interest and passionate involvement. If that does not happen, the need for pleasure and the need for intoxication will naturally go up in that given society. This is why it is very important that even if parents are affluent, their children should not know affluence until they come to a certain age.

Another reason is that these days, largely, both parents are working. At an early age, the attention that the child needs is not being given. Naturally, various deviances are taken to. And there is not enough physical activity. When you do not enjoy the fitness of your body and the vibrancy and vitality of your system, then the only other thing that you will enjoy is intoxication. And now, drugs are not only for intoxication; they also make them feel vibrant for a few hours. So, massively, the generation is moving in that way. Fundamentally, there is no need for an individual human being to physically strive for his survival. That itself makes the need for intoxication greater.

What are the solutions? It is very, very important for those of you who have growing children to involve them in sports and other intense activities which engage them with nature: trekking, mountain climbing, swimming, etc.

They must become passionate about something like art or music. They must learn to know the pleasures of their intellect, their emotion, their consciousness.

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When one begins to enjoy the pleasures of the mind, of the sharpness of one’s intellect, of emotion, and of consciousness, then indulging in the pleasures of the body will naturally come down dramatically.

So it is very important that children should be passionately involved in a variety of activities. This will bring down the need for alcohol and drugs.

But we must understand that today, alcohol is being heavily marketed. The movies are promoting it, and everywhere it is being made into a social thing that unless you drink, you are no good. People ask me, “Sadhguru, you drink?” I say, “Yes, I drink water.” They look at me like I am a strange creature.

“Just water?” Yes, the most fantastic drink you can have is water because seventy percent of this body is made of water, not alcohol.

This human system is the greatest chemical factory. If you want intoxication, you can generate it from inside – a kind of intoxication which makes you inebriated and super aware at the same time. This is the kind of intoxication we should introduce to our children and youth. This is why we are striving to bring the technology of yoga into everybody’s life. If you go into certain states within yourself, you will know intoxication that no drug and no drink can ever create. At the same time, you will remain super aware, and it will do miracles to your health and wellbeing.

It is time that we learn to do things in a more technologically enhanced way. We have ways that people can turn inward and know the highest pleasures of life. We must make our youth experience this. Unless you give them an alternative, they will go back to the bottle or pill.

Right now, you need chemical help to be healthful, peaceful, joyful, or to experience anything within yourself. When a generation uses chemicals like this – if ninety percent of the people start using pharmaceuticals and other types of chemicals on a daily basis – then the next generation that we produce will be less than who we are in many ways.

This is a crime against humanity. All of us should wake up to this fact and do what is needed.

Sadhguru will be personally offering Inner Engineering in San Mateo, November 3-4, at the San Mateo Event Center. As Sadhguru rarely conducts this program, this is a unique opportunity to learn Shambhavi Mahamudra Kriya, a lifetransforming practice from him. To learn more visit: www.InnerEngineering.com or contact us at IECSupport@innerengineering.com

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Healthy Brain

Tips for Maintaining a Healthy Brain I am writing this month’s article for two reasons. First, it might give you a bit extra knowledge to share with family as you are spending time together around the dinner table this holiday season. Additionally, I hope it gives you something more to think about as you conclude one year and prepare for a new year. There are things in our daily routine that can help keep our brain healthy. Let’s talk.

When Does Mental Decline Begin?

Do you know that typically human mental decline begins before age forty? Do you know that unused parts of the brain actually stop working? Since our brain needs exercise, it is important to keep our brain in shape whatever age we are. Thus, try new things and challenge the brain so that new pathways are created when neurons die-off in middle and old age. Consider learning a new language or to play a musical instrument. To assist with some protection against mental decline, mentally stimulate yourself daily by doing things like reading and even playing bridge or chess.

Major Causes of Adult Head Trauma

Do you know what the major causes of adult head trauma are? Motor vehicle accidents, falls, assaults, and sports injuries are of greatest concern.

Please make safety your first priority. Just by taking common-sense safety precautions such as wearing seat belts and sports safety helmets can make a huge difference if something happens. Remember, it isn’t just about a life and death situation because being permanently disabled will be life changing. Head trauma is definitely the silent epidemic.

Diet is Key to Help Slow Age-Related Brain Changes

Do you know that glucose is the essential energy source for the brain? It is the fuel that we need to keep cells alive and functioning. However, we need that fuel to be of top quality. Thus, your brain needs a wellbalanced, low cholesterol, low saturated fat diet. Plus, studies demonstrate that breakfast really is extremely important because you need that good fuel start to your day. Do you know why fish is often called brain food? It is a rich source of protein and unsaturated fat which are important for developing brains. Do you know how much food your body needs? Research

suggests that avoiding excess food and reducing calories can help slow age-related brain changes.

Remember, things like caffeine and alcohol need to be enjoyed only in moderation. Do you know which vitamins protect the brain? According to research, anti-oxidant vitamins E and C do.

How Sleep, Stress and Exercise Affect Your Brain

Do you know what your brain is doing during deep sleep? It is repairing itself and boosting the immune system. Also during REM sleep, the brain consolidates information learned during the day. Poor sleep or sleep loss often leads to fatigue, mood disorders, memory concerns, and immune suppression.

Do you understand why managing stress, anxiety and depression are so important? Anxiety increases heart rate and blood pressure and can lead to stroke.

There is increasing evidence that stress actually damages the brain. The steps you take to reduce stress are likely to preserve nerve cells and help maintain mental abilities. Depression affects memory and slows brain metabolism.

Do you know why regular exercise helps to manage stress? Your internal stress can be focused on external action. Plus, research indicates that regular exercise 38

reduces depression and reduces cardiovascular risk factors. Typically, even taking a walk will help you think more clearly. Some exercise states may produce euphoria, and according to studies, even 12 minute bouts of exercise (to 85% maximum heart rate) release serotonin, dopamine, and noradrenaline (like taking Prozac).

Please ensure that there is a balance of work and recreation in your life.

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

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

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

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

Franklin Acupuncture & Herbal Medicine 1311 W Main Street, Franklin, TN 37064 Phone: 615-419-7980 Email: snuge22@gmail.com www.franklinacupunctureclinic.com Acupuncture & Herbal Medicine treats imbalances in the body and prevents them from turning into diseases. I have a particular interest in auto immune disorders.

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

Anxiety Treatment Harmonized Brain Centers 197 Thompson Lane, Nashville, TN 37211 Phone: 615 331 8762 Email: sheri@harmonizedbraincenterstn.com www.harmonizedbraincenterstn.com Providers of LENS Neurofeedback therapy with a 95% success rate in helping with Anxiety and Depression

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

Law Office of Jennifer Foster, PLLC Phone: 731-506-4006 Email: jenniferfoster@tndisabilitylaw.com www.tndisabilitylaw.com Social security, disability and SSI. Call the lawyer who is also a Nurse!

Cancer Care The Heimerdinger Foundation 4004 Hillsboro Pike, Suite 223-B, Nashville, TN 37215 Phone: 615-730-5632 Email: katharine.ray@hfmeals.org www.hfmeals.org Providing nutrient-rich meals to people in cancer treatment, and educating our community about nutrition.

Chiropractor Roth Wellness and Chiropractic 600 Old Hickory Blvd., Suite 104, Nashville, TN 37209 Phone: 615-352-9379 www.rothwellness.com Your journey to total wellness can begin today.

Dr. Roth is a gifted healer helping patients achieve their best through chiropractic, laser and soft tissue therapies, weight loss, body sculpting, anti-aging, nutrition and more.

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

Concussion Therapy Harmonized Brain Centers 197 Thompson Lane, Nashville, TN 37211 615 331 8762 Email: sheri@harmonizedbraincenterstn.com www.harmonizedbraincenterstn.com Providers of LENS Neurofeedback therapy with a 95% success rate in helping with Concussion and PTSD.

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

Dental Services Sheats Endodontics Group Offices in Nashville, Murfreesboro, Franklin and Hendersonville Phone: 615-933-9999 www.sheats-endo.com For stress and worry free root canal and dental treatment. We are 5 star rated by over 560 of our clients.

Depression Therapy NeuroMed TMS Centers 1720 West End Ave., Suite 240, Nashville, TN 37203 Phone: 615-674-2702 Email: dtremayne@neuromedtms.com www.neuromedtms.com FDA Approved, non-medicated treatment for chronic depression.

Gyms YMCA www.ymcamidtn.org The Y strengthens our community and creates a positive impact in our kids, adults, and families. The Y serves people through memberships and programs – regardless of age, income, or background – with a focus on youth development, healthy living, and social responsibility.

Healthy Eating Amy Hopeman Health Goods Market 992 Davidson Drive, Suite 102 Nashville, TN 37205 Phone: 888-503-3033 amy@healthgoods.com www.healthgoods.com Retailer of Vegan, macrobiotic food and curated kitchen equipment. Community gatherer of healers, doctors, therapists and those interested in using food as medicine and lifestyle adjustments to promote health & wellness. Monthly group vegan cooking classes, lectures and in home cooking instruction available.

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

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

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

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

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

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Life Coach L -Wellness Email:lwellnessnashville@gmail.com www.l-well.com Comprehensive life coaching offered by a registered nurse currently working in the field of functional medicine.

Maureen Doyle Coach, Author, Speaker Phone: 615-202-9261 Email: maureen@maureen-doyle.com www.maureen-doyle.com Maureen helps individuals take their life from good to great! Schedule a Complimentary Clarity Call.

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

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

Physical Therapy STAR Physical Therapy www.STAPpt.com At STAR Physical Therapy, our foundational mission is “To Serve.” STAR’s industry-leading clinician education program ensures that our clinicians are equipped with the knowledge and the most innovative techniques to provide hands on, individualized care you deserve. See www.STARpt.com for a listing of our 60 plus locations. Our hands. Your health. Choose STAR. Steve Kravitz Physical Therapy 2000 Glen Echo Rd., Suite 209 Nashville, TN 37203 Phone: 615-840-3281 Email: steve@stevekravitz.com www.stevekravitz.com Physical therapist specializing in cranio therapy and myofascial release for pain and wellness.

Reflexology

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

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

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

Sara Balcazar-Greene 615-879-3370 sara@purpleturtleagency.com Health and Wellness Business Consulting and Coaching.

Wellness Consulting 1451 Elm Hill Pike, Suite 316, Nashville, TN 37210 678-638-9994 Email: amitahealingyoga@gmail.com www.amitawellnessconsult.com Thai Bodywork, Meditation, Yoga, Lifecoaching, Wellness-coaching, Reflexology, Reiki, Weight loss, Bodywork for releasing trauma.

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

Karina Hammer www.karinahammer.com Karina Hammer is an IAWP Certified Holistic Wellness Coach, dedicated to supporting busy professionals who suffer from chronic digestive issues overcome the confusion of what to eat every day. Schedule a 30 minute Heal Your Gut Assessment.

Yoga

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

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

Teaching simplified yoga anatomy workshops, clinics and teacher training.

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

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