Nashville Health & Wellness Magazine December issue 2017

50 Great Healthy Gift ideas

A huge selection designed for a healthy Happy Christmas and New Year, including some special locally made gifts

10 cheer you up films to banish those Winter Blues 30 BOOKS TO BE WON IN OUR FREE TO ENTER COMPETITION – See Pg 12 Reasons why drinking too much can damage your health-and social life Are you suffering from S.A.D? Some advice on coping with ‘Winter Depression’ How to keep sane and calm during the Holidays!

Yummy, non fattening foods to keep you warm : Your healthy living guide for Nashville

MANY WAYS TO

HEALTHIER

HAIR YEARS

• INNOVATIVE PLATELET-RICH PLASMA (PRP) • FDA APPROVED LASER THERAPY (LLLT) • MICROPIGMENTATION • ENRICHING & REVITALIZING HAIR REGROWTH PRODUCTS & VITAMINS • LIFE CHANGING ROBOTIC AND TRADITIONAL HAIR TRANSPLANTATION

800.496.7225

www.WeGrowHair.com

contents DECEMBER 2017 5-10

News and regular columnists

12 Free to enter

Book Competition

14 Locally made Gifts 16 Meals to eat when

it’s cold outside

18 Ways to combat

Depression and SAD

20 50 Great fun and healthy

gift ideas

25 Give the gift of Hair 26 How to keep sane

during the holidays!

28 The Role of Your

Physical Therapist

29 10 Banish those Winter

blues films

32 Why you should

Drink responsibly

34 The Benefits of

Wisdom Teeth Removal

36 How to Avoid Depression

During the Holiday Season

37 Dealing with Our Aging Spines 38 Classified listings 39 Prayer for Christmas CONTACT US

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

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

Paul Rowney Publisher paul@phrmedia.com 615-457-2816 Jason Engelman Account Executive jason@phrmedia.com 817-513-9993 Carly Peterson Account Executive carly@phrmedia.com 615-457-2816 Emily Janney​ Reporter​ ​emilygjanney@gmail.com Scott Stubblefield Distribution Manager ssstubb@gmail.com Delaney Weaver Production Manager production@phrmedia.com Sonny Grensing, Graphic Design sonnygrensing@yahoo.com

Classes Jan.31 16 Classes start start May

Join us of foraffordable affordable classes Offering a variety classesin languages, + more. in topics like fitness,cooking, healthyart cooking, mental wellness and muchis more!

Spring registration ongoing.

Registration is ongoing.

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

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

Local and National Health & Wellness News

Nashville fails in the nationwide exercise league A new report by Gallup-Sharecare on the State of American Well-Being series, examined the rate of regular exercise across the U.S. and ranked 189 communities based on the percentage of respondents in each community who indicated that they exercise 30 or more minutes, three or more days in the last week.

In 2016, the communities with the highest rates of regular exercise are from Colorado (five communities in the top 25) and California (six communities in the top 25). Boulder, Colorado was the number one exercise community in 2016, with almost 70%

healthy Holiday Recipe

of their residents indicating they exercise regularly.

Nashville came in a disappointing 133rd, but Clarkesville an excellent 9th.

Nationally, there is good news regarding exercise as rates for regular exercise are at their highest point in the nine years since Gallup and Sharecare began measurement. Those exercising 30 minutes or more, three or more days per week jumped two percentage points from 2008, to reach 53.4% in 2016.

During this same time period, those who didn’t exercise at all declined by almost 3 points to 27.4%, adding to this positive national trend.

Thank you Pancakes with Banana Foster Sauce

By Laura Lea Goldberg

Serves: 6-8 Ingredients: Pancakes:

• 3 large organic cage-free eggs • 1 teaspoon vanilla extract 6 tablespoons coconut flour • 3 tablespoons chia seeds • 1 tablespoon plus 1 teaspoon maple syrup • 1/4 teaspoon baking soda • 1 teaspoon apple cider vinegar • teaspoon salt

How Many People Have Food Allergies and Why? Possible reasons why include: 1) Decreased exposure to infections or microbes – or both – in early life could lead to an increased risk of allergy.

Research showing children who have close contact with pets or livestock and those who come from larger families are less likely to develop allergies have indirectly supported the hygiene hypothesis.

Directions: Pancakes

1. Combine all ingredients in a mixing bowl and whisk until smooth. This is a thick batter and it will almost become dough-like if you let it sit out longer than 10 minutes. This is completely fine.

2. Heat a large nonstick skillet to medium-high heat. Using a 1/3 cup measure, scoop batter and add to the heated skillet. Depending on the consistency of the batter, use a wide-set spatula to flatten the batter to ½ inch thickness.

Make as many pancakes as you can fit in the pan without touching.

3. Cook until the edges have become rounded and golden. You should be able to insert the spatula underneath without the batter sticking. This is approximately 2 minutes.

4. Flip and cook until batter no longer sticks, approximately 1 minute. Remove from heat.

5. Serve topped with Bananas Foster Sauce and extra Maple Syrup or nut butter.

2) Delayed introduction of allergenic foods, such as eggs and nuts, until later in childhood could also have an impact.

According to www.foodallergy.org up to 15m Americans have food allergies, including 5.9m children under age 18.

That’s 1 in 13 children, or roughly two in every classroom.

About 30 percent of children with food allergies are allergic to more than one food.

The Centers for Disease Control & Prevention reports that the prevalence of food allergy in children increased by 50 percent between 1997 and 2011. Between 1997 and 2008, the prevalence of peanut or tree nut allergy appears to have more than tripled in U.S. children.

Bananas Foster Sauce: • 2 ripe bananas chopped into 1 inch pieces • 2 tablespoons maple syrup • teaspoon vanilla extract • pinch salt

3) Different methods of preparing foods can impact the degree to which they invoke an allergic response; roasting peanuts, for instance, greatly increases allergenicity while boiling reduces it.

4) Vitamin D deficiency may increase the risk to develop allergies.

Bananas Foster Sauce

5) Allergies may develop after exposure to allergens, such as dairy products or nut oils in skin moisturizers, particularly on inflamed sites, such as eczema.

1. Heat bananas and maple syrup in a small saucepan to medium-high heat.

As the maple syrup starts to bubble, mash the bananas into the liquid, forming a chunky sauce. Add vanilla extract and salt and whisk to combine.

2. Remove from heat and serve over pancakes.

6) Altered gut bacterial species due to low-fibre diets and widespread antibiotic usage may alter the body’s immune function and create an allergy.

Source: Huffington Post

For more information: www.llbalanced.com 5

Local and National Health & Wellness News

Convenience Food becomes healthier

Restaurant Review: Christiana Muir

Food with a beat on a budget

Healthy Choice Power Bowls Photo credit: thepennywisemama.com

La Colombe Draft Latte Photo credit: cdn-image.foodandwine.com

According to Tony Amidor writing for the Food Network.com “Food companies are making over convenience foods by revamping ingredients and packaging foods in grab-and-go containers”.

Here is part of his list of the latest ‘convenient healthy foods’’: Zupa Noma: These soups conveniently packaged into drinkable bottles are made with a vegetable base and combined with foods like kale, coconut, and turmeric.

Healthy Choice Power Bowls: The frozen food aisle has been getting a make-over for several years, but you’ll now find healthy version of bowls in the freezer section.

Whole grains still trendier than ever, with new packaging and creative ways to eat them.

Kodiak Cakes Flapjack and Waffle Mixes: These delicious breakfast favorites are made with 100% whole grains and 8-14 grams of protein per serving.

Cali-Flour Foods Cauliflower Pizza Crust: This pizza crust is made from a blend of cauliflower, cheese, eggs, and spices.

Cybele’s Free To Eat Veggie Pastas: This tasty pasta line is free of the top 8 allergens (including gluten) is made from veggies and legumes.

La Colombe Draft Latte: These lattes-in-a-can come with a frothy layer of silky foam. One can provides 130 calories, 4.5 grams total fat, 2.5 grams saturated fat, and 0 grams of added sugar. For the full list courtesy of foodnetwork.com.

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ften it’s a challenge to eat healthily while dining out because it’s more tempting to order food on the menu that’s fried or less expensive. However, we shouldn’t compromise a healthy meal for an enjoyable or affordable meal.

In Nashville, one of the best places for both delicious and healthy meal options is Calypso Cafe Calypso’s mission is simple: high quality, hearty, healthy food at a reasonable price with quick and friendly service. Calypso offers Caribbean styled dishes with a mixture of sweet, tangy, and bold flavors. On the menu, you’ll find options such as rotisserie chicken with homemade barbecue, Jamaican curry, and jerk sauces.

Their selection of sandwiches and

Sex and the Menopause documentary ‘will make you laugh’ Did you know that there are 60 million women experiencing menopause in the U.S. right now? Or that women can experience hot flashes for 20 years or more?

These are just a couple of the facts you’ll learn while watching “Love, Sweat & Tears,” a menopause documentary (available on Netflix) featuring Pamela Dee Gaudry, MD, a Savannah, Georgia-based gynecologist. With the help of some famous faces like Jenny McCarthy, Lynne Koplitz, and the late Joan Rivers, this film is guaranteed to

have you laughing and nodding your head in agreement with their frank discussions about menopause and its effects.

In the documentary, released in 2016, Gaudry also interviews doctors, researchers, therapists, and spiritual leaders about menopause, particularly how it impacts your sex life and how you can reclaim intimacy. “I want to save long-term marriage by preserving the sexual function of women in their post-menopausal years,” says Gaudry.

Further info: www.prevention.com

black bean burgers are delicious.

They have an array of salads such as their Lucayan, black bean, and tropical chicken salads served with homemade dressings. Many people enjoy Calypso specifically because of their delicious side options. Some favorites include their cuban black beans (topped with red onions and sour cream), spiced sweet potatoes (topped with coconut), martinique callaloo (mustard greens with tomatoes and onions), and boija muffins (caribbean sweet corn bread topped with coconut). The appeal to many of Calypso’s customers is the many options for all types of diets.

Calypso has a variety of meal choices for people eating vegan, gluten free, low fat, and low carb diets.

Calypso has been consistently been voted ‘Best Lunch’ by the Tennessean and ‘Best Cheap Eats’ and ‘Best Takeout’ by the Nashville scene. Meals range from $6-11 and they offer catering services as well. One affordable and unique option is to-go family meals which for $20 can feed a family of four.

Their fruit tea, a blend of cold tea and juices, is raved about all over Nashville and can be ordered to-go by the gallon.

Service is typically quick, but on work day during the lunch rush you may have to wait for a table at the sit-down restaurant unless you opt to order your meal to-go. Calypso is a Nashville based restaurant with locations in 100 Oaks, East, and West Nashville.

They are open daily for lunch and dinner (no dinner on Sundays).

To read more of their menu, nutritional information, and restaurant hours, visit

www.calypsocafe.com they have three locations: 3307 Charlotte Avenue Nashville, TN 37209 615-321-3878 7

700 Thompson Lane Nashville, TN 37204 615-297-3888

301 Gallatin Avenue Nashville, TN 37206 615-227-6133

Natural remedies

Some Natural Remedies for the Seasons’ ailments Sheila McGinnis (pictured) suggests some natural ways to combat Shingles, Coughs and Colds.

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hingles: We use to think that the shingles were only for “older” people over the age of 50, but we’re seeing younger people getting it as well.

We know that if you have had chick-enpox as a child the virus will lie dormant in your nerves for many years. Stress can “wake” it up as well as having a weakened immune system. If you do get it here are some ways to help hopefully decrease not only the duration but the pain.

Up your vitamins A, С, E, and zinc to boost your immunity. Make a St. John’s wort oil and apply directly on the rash (take the herb and cover in avocado or olive oil and put in 150-degree oven for a couple of hours then strain) or go to a local health store and buy it. Take a lukewarm oatmeal bath. For pain management take Valerian root which is calming.

Ravensara with lavender essential oil can be applied topically 2-3 times a day mixed in with coconut oil. If you don’t have ravensara try Roman chamomile.

Coughs and colds: It’s that time of year that the sniffles, coughs, and even worse stomach bugs. Its also the time of year hand sanitizers are flying off the shelf. So what’s wrong with trying your best not to get sick and have to take an antibiotic? According to the World Health Organization antibiotic resistance is now a global issue.

Yes, in part to overuse of antibiotics but there are other factors as well, one which is the overuse of triclosan or triclocarban that is in a lot of the hand sanitizers as well as wipes we use to disinfect. Try making your own with just a few simple supplies that you can use for multi-purpose. I make my own disinfectant spray that has a lot of uses such as wiping countertops, cleaning windows, as well as the sanitizer. You take a 32-ounce spray bottle and fill it with 13 ounces of vodka, add 20 drops of lavender essential oil (EO), 15 drops of orange EO, 10 drops of eucalyptus EO, and 5 drops of melaleuca (tea tree) EO, fill the rest with distilled water and store. I buy a little spray bottle to pour some in to take with me to disinfect my hands. If a gel is what you prefer then all you need is 3-4 tablespoons of clear 100% aloe vera gel, 1 tablespoon of the above recipe for disinfectant and put into a 2-ounce squeeze bottle (mix well). You can even add about a 1/8th of vitamin E oil to make it moisturizing.

Local and National Health & Wellness News

Registration for Nashville Community Education spring classes is now open!

Nashville Community Education is a department of the Metro Nashville and Davidson County Government that provides personal and professional enrichment to adults. They offer a variety of classes including fitness, cooking, languages, career development, technology and so much more! NCE offers a safe, comfortable and relaxed environment to learn a new skill, start a hobby and/or make connections.

Classes are led by community members who are professionals or experts in their fields. Many students walk out of our classes with increased confidence, new friendships and healthy habits.

PERSONAL ADVICE: ASK DR. LISA

Class fees average around $35 and some offerings are even free! Classes are offered at the Cohn School in Sylvan Park, Wright Middle School in South Nashville and Amqui Station in Madison. Spring registration is open and ongoing through May. Some classes start January 16 with others starting throughout the session.

Give the gift of learning this holiday season and purchase a loved one a gift certificate, available online! Download a catalog and register at nashville.gov/ce.

Or call (615) 298-8050.

Focus on the one thing in your relationship

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ver my years of practice I have often had couples come in with the complaint “I’m just not happy” and often a vast laundry list of offenses either spouse has “inflicted” upon the other, ranging from the smallest (e.g. toilet paper roll being put on wrong) to the most egregious (e.g. mortgaging the home and losing the money on a secret gambling trip). But amidst everything that might be wrong, I ask a question that often causes a pause — “what is right in your marriage?” Then to follow it up, what is the ONE thing that you both can do to move things forward in your relationship that will make it better?

Exercising together is more effective New research published in The Journal of the American Osteopathic Association shows that working out in a group setting lowers stress by 26 percent (on average) compared to those who exercise by themselves. Those who prefer solo exercise sessions tend to workout for longer, experience no significant changes in stress levels, and limited improvements to quality of life.

The new research, led by Dayna Yorks from the University of New England College of Osteopathic Medicine, was limited to medical students, but the findings may hold implications for the general population as well.

Importantly, this study doesn’t tell us whether we get fitter or stronger when working out as an individual versus a group, but it does suggest that group settings are better when it comes to the psychological and emotional aspects of working out (an understated benefit of exercise). That said, exercising in a group makes people feel better about their physical well being, which can be tremendously motivating.

“The communal benefits of coming together with friends and colleagues, and doing something difficult, while encouraging one another, pays dividends beyond exercising alone,” said Yorks in a statement. Courtesy:gizmodo.com

Many of my clients know that I approach clinical work from a very business oriented lens. It is no surprise that focus on the ONE thing was born from application of a book I recently read that discusses the value of simplifying one’s workload by focusing on the one most important task in any given project.

In order to simplify marriage and break it down to basics, focus on ONE thing that will bring your union closer to your desired state.

Does Marijuana improve your sex life?

Well, possibly, seems to be the answer, though to many who lived through the 60s, sex and weed went together like bacon and eggs. The latest research and findings come from a team of researchers led by Dr. Michael Eisenberg, who is an assistant professor of urology at Stanford University School of Medicine in California.

His researchers noticed a correlation between how often people smoked marijuana and how often they had sex.

More specifically, people who used marijuana had 20 percent more sex than those who did not, and this applied to both genders.

Women who refrained from having marijuana in the past year apparently reported having had sex six times, on

average, in the past 4 weeks, while for marijuana users, this number was 7.1.

Men who abstained from marijuana had sex 5.6 times in the past 4 weeks, while men who used marijuana daily reported an average number of 6.9 times.

Despite these strong associations, Dr. Eisenberg cautions, this study does not prove the case conclusively:. “It doesn’t say if you smoke more marijuana, you’ll have more sex,” he notes. (Note: Marijuana, for both medical and recreational uses, is not legal in Tennessee.)

To do this requires both of you to agree on “where you are headed” in your union. What I mean by this is to agree upon what “happy” (or satisfied, harmonious, peaceful, etc.) “looks like” for your marriage.

Now, take that desired state and ask each other “what is the ONE thing that we could do (or stop doing) that would bring us closer to our goal?”

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For example, one couple came to me wanting more peace in their marriage. When we really looked into the source of disharmony it was agreed that the way they were each approaching discipline of their children. The ONE thing they decided upon was a unified approach to discipline. Not surprisingly, there was greater peace—but still not “happiness.”

Again, looking at the source of unhappiness, both agreed that they felt disconnected from each other, which was a source of unhappiness.

The ONE behavior change they implemented was reserving 10 minutes at the end of every day to reconnect with each other after work. This took priority over any “urgent” home situation that might be going on.

The takeaway? Change your focus.

Instead of focusing on what is “broken” and the list of “what’s wrong” – focus instead on where you want your marriage/union to “be.” Map the plan, ONE behavior or action at a time that will bring you closer to where you want to “be.”

The ONE Thing: The Surprisingly Simple Truth Behind Extraordinary Results (2013) by Gary W. Keller and Jay Papasan

1

The One Thing: The Surprisingly Simple Truth Behind Extraordinary Results”. Publishers Weekly.

25 February 2013. Retrieved 13 Nov 2017.

2

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

Local and National Health & Wellness News

New book reveals work done by local Foundation

Nutrition for a Healthy Life

The Four Step Slow Eating Process

By Karina Hammer, Certified Holistic Wellness Coach food and absorb nutrients. And also, chewing your food and experiencing the taste, texture and smell of each bite will lead to a more enjoyable experience.

The West End Home Foundation has just published a book documenting its 125 year history of serving older adults in the Middle Tennessee area. Called: A Heartfelt Mission the West End Home Foundation 1891 to 2016, it is written by local author and historian Mary Ellen Pethel (above, seen at the recent book launch). The book combines a chronological history of the organization with social and economic trends that impacted its mission while giving the reader “insights into the lives of the women from all walks of life – both both those that were who were dedicated to serving the community and had the financial means to do so and those who needed care and support and became ladies of the home”. The book is available on Amazon.com.

3. Eat and listen – Keep a log of what you eat every day and how you feel two hours after eating it. Are you still hungry? Are you too full? Are you satisfied? Is your stomach settled? What are you craving? By listing not only what you are eating but also how it makes you feel, you will begin making a connection to what you eat and how it affects your digestion, your energy levels and your mood.

Our Lifestyles are killing us At Nashville Integrative Health’s last meeting, a talk about Hashimoto’s Thyroiditis was presented by Dani Williamson, founder of Integrative Family Medicine, and Dr. Chris Motley, founder of Motley Kinesiology Clinic.

According to Dani Williamson, “What you turn on, you can turn off.

Your body is designed to heal itself, but you have to give it what it needs: eat well, sleep well, move well, poop well, decrease stress, and community.”(more info:daniwilliamson.com).

Committed to treating both mind and body, the #1 thing Dr. Motley does is

build your energy. He explained: “What are the five things that can affect the health of the liver and kidneys? Stress, Processed foods, Infections, Overuse of antibiotics and prescriptions, Deficiency in vitamins and minerals… All five items on the list are part of the American way of life. In other words, our lifestyles are contributing to the conditions that challenge our lifestyles”. For more information go to: doctormotley.com For more information on Nashville Integrative Health: nashvilleintegrativehealth@gmail.com.

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here are four steps to begin listening to your inner wisdom and slowing down when it comes to eating. The steps might sound simple, and they really are. Due to our fast-paced lives and the fast food we’ve become accustomed to, slowing down and taking notice of what we are eating may seem like a luxury to some. With practice, you’ll soon find it’s a necessity for your health as you notice your digestion and your relationship with food improve.

Vaccine Refusers fuel rise of disease outbreaks, study says Lila Abassi from the American Council for Science and Health reports, “A recent JAMA study sought to provide concrete epidemiological evidence for how much of the measles and whooping cough (also called pertussis) outbreaks are attributable to parents who delay or seek exemptions from vaccinations”.

According to the authors of the study’s paper, individual investigations have uncovered that refusal of vaccines has seen outbreaks of Influenza type b, varicella, pneumococcal, measles and pertussis. These outbreaks are a direct measure of nonmedical exemptions

provided to parents who do not immunize their children. Additionally, refusal rates have steadily climbed in the last 20 years.

An analysis of data from the CDC spanning the years 1985 through 1992 revealed that measles outbreaks were clustered in areas that had high local vaccine exemption rates and unvaccinated children were 35 times more likely to contract measles. Children between the ages of 3 to 10 years had the highest absolute and relative risk of disease. And among those children that had been vaccinated, 11 percent were infected from an unvaccinated source.

1. Slow down – When you step out of your daily routine and take even just a moment for peace, you quiet the endless chatter in your head and allow your body’s wisdom to speak up. Pick two times during the day to stop what you are doing, breathe, reflect, and give thanks for your incredible body that breathes, sleeps, and operates each day.

2. Chew your food – Chewing your food allows your digestive juices to do their job by helping you properly assimilate 10

4. Honor your body – Start by making your health and your body a priority.

Try a new exercise routine, go for a brisk walk, or participate in a yoga class.

When you take time for your health and well-being, you send positive messages to your body, such as, “I honor you and my health. I am in touch with you, so that you can be in touch with me.”

When you slow down, chew your food, listen to and honor your body, you will reconnect with that inner voice that tells you each day all you need to know about what to eat, when to eat and how much to eat. There is no one, single miracle diet that will tell you what your own body needs in order to be happy, fulfilled and healthy. You are your own guide for healthy eating and living.

Karina Hammer is a Certified Holistic Wellness Coach specializing in digestive and vocal health.

She is available for personal consultations, workshops and seminars, conferences and keynotes, speaking engagements, telesummits and media appearances. www.karinahammer.com

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Book Competition

Health & Wellness Magazine Free to enter

Book Competition

10 copies of each of these three books to WIN. The Fantastic Body A clever reference guide to the human body with more than 1,000 cool diagrams, fun facts, and gross stories—written by a pediatrician.

The Fantastic Body is the ultimate kids’ reference guide to the human body! Jam-packed with fun facts, cool diagrams, and gross stories galore, this go-to guide will captivate curious readers for hours on end. Kids will take their learning beyond reading the book with DIY projects that demonstrate different body functions and tips for making their

Breathe Like a Bear

A collection of 30 mindfulness exercises to help kids feel calm, focused or energized that can be done without leaving their seats.

Breathe Like a Bear is a beautifully illustrated collection of movements and breathing exercises designed to teach kids techniques for managing their bodies, breath, and emotions.

Best of all, they can be performed anywhere: in the backseat of a car, at home, or even at a child’s desk at school. Based on Kira Willey’s Parents’ Choice GOLD Award-winning CD, Mindful Moments for Kids, this is the first book of its kind and is the perfect tool to help children and parents develop a fun and consistent mindfulness practice.

Mrs. Peanuckle’s Vegetable Alphabet

A playful and engaging board book that makes learning about vegetables as easy as ABC. Mrs. Peanuckle’s Vegetable Alphabet introduces babies and toddlers to a colorful variety of vegetables, from asparagus to zucchini. Perfect to read aloud, this vegetable buffet will delight children and parents alike with its yummy vegetable facts and vibrant illustrations. Learning the ABCs has never been so delicious! Mrs. Peanuckle’s Vegetable Alphabet is the first in a series of board books celebrating the joy of nature at home and in the backyard, from fresh fruits and vegetables to birds, bugs, flowers, and trees.

regular checkups less scary. Through humor, science, and engaging illustrations, this fun and comprehensive reference book is the perfect gift for kids wanting to know more about the mysterious stuff going on inside their bodies. Written by a successful, practicing pediatrician.

• Packed with facts, humor, and gross stories kids will love.

• Fun reference books make great gifts.

• A blend of detailed diagrams and funny cartoon illustrations.

• Helps kids find calm, gain focus, and feel energized.

• Exercises can be performed seated in a chair.

• Great for at home, in the car, and in the classroom.

• Whimsical, full-color illustrations throughout.

• Trim size is perfect for kids on the go, fitting easily in a backpack or backseat pocket.

About the Author: Kira Willey is an award-winning songwriter, kids’ yoga expert, and creator of Rockin’ Yoga School Programs. She has released three nationally acclaimed albums of children’s yoga songs that blend upbeat, danceable music with get-up-andmove yoga inspiration. Her fourth release, Mindful Moments for Kids, is the inspiration for Breathe Like a Bear.

• Introduces young children to the ABCs and the names of vegetables.

• Playful text and illustrations help parents and preschool teachers teach young children about nature.

• Goes beyond the ABCs with fun facts about vegetables that may surprise even some parents.

About the Author: Mrs. Peanuckle loves to write, talk to animals and birds, and putter in her garden. She has a vast assortment of children and grandchildren (some of them pets and some of them imaginary). She also collects rocks, shells, books, and eccentric friends. When she is not traveling and exploring the universe, you can find her cooking and eating while singing in her magical cabin in the woods.

Most of all, she loves to laugh.

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HOW TO ENTER:

Just email your name and mailing address to editor@phrmedia.com In the Subject line, put the title of the Book you want to win.

Closing Date: December 15th 5.00pm.

About the Publishers: Rodale Kids is a new imprint from Rodale Books dedicated to publishing fun and entertaining titles that nourish the imagination, encourage a lifelong love of reading, and motivate good habits of nutrition, fitness, mindfulness, and environmental responsibility.

The inaugural list debuted in Fall 2017 with content aimed at ages ranging from infants to teens and including fiction and nonfiction picture books, early reader titles, chapter books, how-to nonfiction, gift reference, and Young Adult fitness and self-help. Look for Total Teen by New York Times bestselling fitness author Tracy Anderson, the exciting Team Taekwondo series that features the important principles of the martial arts, fun alphabet board books about nature from Mrs. Peanuckle, award-winning children’s music and yoga expert Kira Willey’s Breathe Like a Bear, Chef Gino’s Taste Test Challenge, the Positive Power early reader series, the important The Fantastic Body: What Makes You Tick and How You Get Sick, which features amazing facts that every kid should know, The King of Too Many Things, a whimsical picture book about being mindful of what you ask for, and more to come. Rodale Kids: Grow Readers With Us.

Neuropathy

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Local Gift Ideas

Shop Local this Christmas (or any time) Veronica Williams (pictured) suggests some locally made gifts, or activities, that could make the perfect Christmas, or anytime gift – and support Nashville businesses at the same time.

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he holidays are a point of stress for many! From family coming to town, to lavish dinner spreads, to holiday parties, and an overwhelming amount of gifts. You want to get everyone something special!

As the holiday approaches, the pressure for the perfect gift search is on. If you are looking for something unique, then shopping locally is the way to go! Here is a list of gifts that are around Nashville, perfect for the whole family!

Hunker Bag Co. This local Nashville leather and luggage company specializes in leather goods with everything from their signature duffle bags to laptop cases.

Combination No. 6 is one that is great for the man on the go! The quality leather duffle bag, utility pouch, and docking traveler are everything you need for a week away. You can check out their great leather products here: https://hunkerbagco.com

Men Whiskey Ink & Lace Whiskey & Ink, I know, are two words that always make my man smile! This company specializes in artisan skincare for men and women. What really sets them apart is their great beard balms and oils.

If you have a friend or partner looking to keep their beard in check, they have the perfect gift for them.

The Lumberjack Beard kit is my personal favorite featuring a beard balm, oil, and shampoo bar.

You can check out the Lumberjack Beard kit here and their other products: https://whiskeyinkandlace.com/ product/lumberjack-beard-kit/

Photo Credit: Whiskey Ink & Lace 14

Photo Credit: Hunker Bag Co.

Local Gift Ideas

Women Dakota Jewelry Dakota of Dakota Jewelry, an Oklahoma native who now calls Nashville home, has captured the combination of style and southwestern flair in her handmade pieces! With everything from chokers to earrings, this girl has some serious style. If you are looking for a great gift to give the stylish woman in your life, I suggest my favorite, the Peyote Earrings! You can shop the entire store here: https://www.dakotajewelry.com/ You can also check out her jewelry at White’s Mercantile and KITTY in Nashville.

n e r d l i h C

Goodnight Nashville Goodnight Nashville is a wonderful book filled with illustrations of Music City by Jennifer Osland Hillen. Share the wonder of Music City with all the kids. Fly over downtown, hear the music of the Grand Ole Opry, and say goodnight to the Dragon by the Belcourt in this perfect Nashville tale! You can purchase the book here: http://www.goodnight-nashville.com/

Something for the Whole Family High Notes Gifts Sometimes you need something for mom and dad and the whole family. There is nothing easier than a great gift basket. High Notes Gifts specializes in food gift baskets featuring some fun Nashville flair!

The Signature Nashville Gift Basket is the perfect one stop shop with everything from Goo Goo Clusters to BBQ sauce. You can get that basket and others here: https://www.highnotegifts.com/

Photo Credit: Goodnight Nashville Photo Credit: Dakota Jewelry

Photo Credit: Goodnight Nashville

Konadu Body Care

Nashville Children’s Theatre

What girl doesn’t love a little spa time? This local Nashville company makes everything from bath bombs and bath salts to soaps, and even body balms. All of their products include natural ingredients. You might even fill her stocking with their amazing bath bombs and some of their handmade soap. You can check them out online here: http://www.konadubodycare.com/ or check out their great store over at The Shoppes on Fatherland.

This year, stray away from the toys and give the kids in your life something that will keep on giving! Nashville Children’s Theatre offers drama classes for kids as young as 4 all the way to 18!

The wide variety of classes offer something for the Broadway beginner or the advanced thespian.

Check out all the class information here: https://www.nashvillechildrenstheatre.org/ drama-classes-camps

If you are looking for any other great local gifts and goodies, you may want to check out these great gift stores that feature a wide variety of locally made gifts: White’s Mercantile: 2908 12th Ave S., https://whitesmercantile.com/ Hey Rooster General Store: 1711 21st Ave. S., http://heyrooster.com/ Southernaire Market: 150 3rd Ave S., http://southernairemarket.com/

y p p Ha s y a d i Hol

and shop locally this holiday season!

Photo Credit: Konadu

Photo Credit: Nashville Children’s Theatre 15

Winter Eating

Foods and Drinks to keep you Healthy this Winter Marielle Suddarth, (pictured) NSCA CPT Coach and Operations Director at The New Beginnings Center offers some suggestions on how you can eat well during the Winter-and not pack on the pounds.

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s winter approaches we commonly crave hearty comfort foods that, more often than not, help us pack on some winter weight. There are different theories as to why this is seemingly instinctual for us. Is it our animal nature, preparing for the harshness of winter, even though we are not half as exposed to the elements in our modern day life? Or is it simply that the traditional hearty winter and holiday meals consist of comfort foods, high in simple carbohydrates and processed fats? Whatever the reason - there are some healthier foods and beverages you can focus on and incorporate this winter!

With this in mind, eating foods high in Vitamin D increases in importance throughout the winter months, as it helps to combat S.A.D and depression. Vitamin D is responsible for activating genes that regulate our neurotransmitters and that directly affect brain function and development. Additionally, Vitamin D aids with hormone regulation, immunity, and the absorption of calcium. Current research shows that 42% of adults are Vitamin D deficient, which not only potentially affects mood, but could also be connected to chronic diseases prevalent in the United States today, like cardiovascular disease and cancer. The best source of Vitamin D is exposure to sunlight, which is why it is especially challenging to get in the winter months. Aside from sun exposure, you can increase Vitamin D levels through dietary means, which is definitely more practical in the winter. Some of the best options for this include fish oil, sardines, salmon, eggs, and unsweetened Greek yogurt.

Staying hydrated is always a focus during the summer months, when you sweat more it serves as a clear reminder to rehydrate your body, but as the weather cools this remains an easily forgotten but equally important task! Proper hydration promotes cardiovascular health, improves muscle and joint function, and most importantly helps our kidneys to cleanse our blood of toxins and waste. Without enough water in our systems our kidneys cannot work to their full potential - which can lead to many serious health problems.

There are numerous beverages available on the market - but many of these can do more harm than good! Ideally you want drink unprocessed beverages with zero caloric value. This definitely rules out a lot, but also eliminates sugary drinks that are obviously harmful to health like sodas, as well as those sneaky drinks that are marketed as “healthy� but are not necessarily so. These beverages include most sugary sports drinks, processed juices, and sweetened flavored waters. When the goal is hydration it pays to keep it simple and hydrate with the basics!

Protein plays an integral part in the makeup of a healthy body regardless of the seasons. Our body relies on protein to build muscle, control blood sugar levels, increase energy, and increase mental focus. Additionally, protein keeps you satiated longer than other macronutrients, and will help to decrease cravings. All of these benefits are valuable - especially when approaching the holiday season! Good sources of protein include chicken, turkey, fish, grassfed beef, eggs, and unsweetened Greek yogurt. Regarding your holiday meals, protein is priority number one. When you eat your protein first you will not only feel fuller, longer, but you also burn more calories to digest it than any other macronutrient (this is the thermic effect of food). Some favorite on-the-go protein snacks include boiled eggs, whey protein, tuna in a pouch, and quality protein bars high in protein and low in carbohydrates.

Mental health and mood is another area of our lives that can be affected in the winter months. Seasonal Affective Disorder (S.A.D.), or Winter Depression, affects 4-6% of adults, with an additional 10-20% affected by mild depression.

The symptoms of S.A.D. include weight gain, a change in appetite (especially with cravings of sweet or starchy foods), low or decreased energy levels, fatigue, poor concentration, irritability, and avoidance of social situations (specifically wanting to stay home).

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Winter Eating

HELP FOR ADD/ADHD, DEPRESSION, ANXIETY, STRESS THAT’S:

Drinking a glass of water before each meal is a great way to incorporate your daily water and help you eat less while you are at it. Eating plenty of vegetables is another crucial step towards staying hydrated. Vegetables have a high water content which helps keep you full, hydrated, and consuming fewer calories all at the same time. Another healthy beverage option is green tea, especially for winter, since we all crave something hot to drink in the colder seasons! Green tea has many health benefits, it is high in antioxidants, improves brain function, boosts your metabolic rate, and encourages fat loss, to name just a few. It should be mentioned that black coffee, though having benefits of its own, does not aid hydration as it is a diuretic. However, having a cup or two a day is okay, so long as you incorporate other hydrating methods as well!

Staying hydrated, eating enough protein, and ensuring you are getting enough vitamin D is essential to your health all year round, but especially so in the winter.

Nearly all of the previously mentioned food options that are high in Vitamin D are also good sources of protein. By including these in your regular diet you will be “killing two birds with one stone” in tackling any potential winter blues and cravings!

Ensuring you get enough protein, Vitamin D, and proper hydration this winter, you will lower the possibility of gaining the dreaded “holiday weight” and increase the likelihood of a truly happy holiday season!

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Sources: https://www.precisionnutrition.com/encyclopedia/food/protein. Accessed 11/3/17 https://memory.foundation/2012/02/14/why-your-brain-needs-protein. Accessed 11/3/17 http://healthyeating.sfgate.com/foods-eat-cold-temperatures-2240.html. Accessed 11/3/17 https://www.integrativenutrition.com/blog/2017/10/9-foods-full-of-vitamin-d-to-prepare-youfor-winter?utm_channel=UnpaidOwned&Utm_source=Facebook&utm_medium=Social&utm_ campaign=IINBlog. Accessed 11/3/17 https://www.ncbi.nlm.nih.gov/pubmed/21310306. Accessed 11/3/17 http://www.aafp.org/afp/2000/0301/p1531.html. Accessed 11/3/17 https://www.health.harvard.edu/staying-healthy/the-importance-of-staying-hydrated Accessed 11/12/17 https://www.onemedical.com/blog/live-well/6-benefits-of-staying-hydrated. Accessed 11/12/17 https://www.self.com/story/4-ways-to-stay-hydrated-this-winter. Accessed 11/12/17 https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-green-tea#section9.

Accessed 11/12/17 http://www.thelist.com/50310/really-happens-youre-low-vitamin-d. Accessed 11/3/17. Image Used https://www.medicalnewstoday.com/articles/196279.php. Accessed 11/3/17. Image Used http://nutritioncheckup.com/winter-dehydration-are-you-at-risk. Accessed 11/12/17. Image Used

WE CAN HELP! LENS Neurofeedback is now in Nashville at the Harmonized Brain Centers.

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615 331 8762 www.harmonizedbraincenterstn.com

Seasonal Depression

Avoiding Depression during the Holiday Festivities Right after Halloween, the holiday madness begins in full force.

The holiday parties and social events, the songs on the radio and commercials on tv; the stores are full of pricey “have to have” gifts to make that special someone feel perfect when they open it up. There are lights and decorations everywhere; everyone should be cheerful and happy, right? Nope. Sheri Rowney from the Harmonized Brain Center in Nashville (pictured) looks at why some get depressed this time of year, and what help there is at hand.

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ovember, through January are traditionally known for the months with the highest rates of depression during the year. Millions of people find it difficult just to make it through the day, much less enjoy all the activities going on around them.

There are many reasons depression rears its ugly head in during what should be a joyful and happy season.

One is shorter days and the lack of sunlight.

SAD – Seasonal Affective Disorder, (see side story) is known as a major depressive disorder, symptoms associated with it include feelings of hopelessness and worthlessness; thoughts of suicide and loss of interest in activities; difficulty concentrating and changes in appetite. It can be very difficult to get up in the morning, do normal everyday tasks and work efficiently when you are affected by SAD. The desire to isolate and stay in bed whenever possible exasperates the feelings, making it more and more difficult to function. One solution?

Light therapy and exercise can greatly impact SAD; making it easier to navigate the winter months.

Another reason for depression is missing loved ones during the holidays. It can be very difficult to see others planning time with their loved ones, seeing movie after movie about being together as a family, but not having that same opportunity.

Whether it’s long distance creating the divide, or grieving the loss of a loved one, missing someone can cause a person to withdraw, isolate or remove themselves from social situations, which in turn causes more depression. It is important that people feeling lonely and sad resist the urge to do this and instead reach out to friends and loved ones for help.

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Also, finding a place to volunteer and get involved with helping those less fortunate can help with feeling more needed and appreciated.

Money issues are another reason people struggle during the holidays. It can seem overwhelming to have to attend social functions that require extra cash; buying gifts that aren’t normally in the budget, and even utility bills can be higher during the colder months. It is vitally important to be able to set practical goals; to establish a realistic budget and to be able to say no to things that cost more than you’re able to comfortably spend.

Do not use credit cards unless absolutely necessary; the January bills can cause deep anxiety and depression that far outweigh the gift that was given in December.

Along with the holiday parties and social events, people often change their eating and sleeping habits.

Calorie and carb laden food are routinely served and enjoyed, more alcohol may be consumed than normal; sleep deprivation occurs from late nights and stress.

All of these things can cause sluggishness, bloating, headaches, weight gain and tummy issues which in turn can cause feelings of sickness and depression.

Try to eat as healthily as possible, exercising whenever possible and getting eight hours of sleep a day will help combat these feelings and help keep the brain function clear and depression free.

While good eating, exercise and sleep can help many, there are others that are in need of more specific treatment. LENS (Low Energy Neurofeedback) can assist with the struggle, helping to calm the brain and allow it to function more clearly; lifting anxiety and depression without the use of medication. By using a small radio wave, LENS is able to help the brain waves work more efficiently, often permanently changing the lives of those suffering with years of depression and anxiety.

A free consultation to see if this treatment is right for you is a phone call away to Harmonized Brain Centers. Isn’t it worth the call?

Call us at 615-331-8762 or visit our website at www.harmonizedbraincenterstn.com for more information

Seasonal Depression

Symptoms and solutions for Seasonal Affective Disorder (‘SAD’) According to the National Institute for Mental Health “Seasonal Affective Disorder is a type of depression displaying a recurring seasonal pattern”. Such as: • Feeling depressed most of the day, nearly every day • Feeling hopeless or worthless • Having low energy • Losing interest in activities you once enjoyed • Having problems with sleep • Experiencing changes in your appetite or weight • Feeling sluggish or agitated • Having difficulty concentrating • Having frequent thoughts of death or suicide.

Treatments and Therapies

There are four major types of treatment for SAD: • Medication • Light therapy • Psychotherapy • Vitamin D These may be used alone or in combination.

Medication

Selective Serotonin Reuptake Inhibitors (SSRIs) are used to treat SAD. The FDA has also approved the use of bupropion, another type of antidepressant, for treating SAD. As with other medications, there are side effects to SSRIs. Talk to your doctor about the possible risks of using this medication for your condition.

Light Therapy

Symptoms of SAD may be relieved by sitting in front of a light box first thing in the morning, on a daily basis from the early fall until spring.

Most typically, light boxes filter out the ultraviolet rays and require 20-60 minutes of exposure to 10,000 lux of cool-white fluorescent light, an amount that is about 20 times greater than ordinary indoor lighting.

Psychotherapy

Cognitive behavioral therapy (CBT) is type of psychotherapy that is effective for SAD. CBT-SAD relies on basic techniques of CBT such as identifying negative thoughts and replacing them with more positive thoughts along with a technique called behavioral activation.

See article on Pg ___ for an alternative non drug treatment.

Vitamin D: At present, vitamin D supplementation by itself is not regarded as an effective SAD treatment.

Surviving the ‘Big 3’ Not everyone looks forward to the holidays. Deborah Culp reveals how a series of personal set backs made her dread the ‘Festive Season’. But with a positive attitude, help and friends she now no longer finds it a depressing time of year.

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e’ve all had experience of surviving something in our lifetimes, even the big three. Surviving the Big Three (Holidays) that is… 1. Thanksgiving, 2. Christmas and 3. New Years. For most it is the happiest time of the year with gatherings small and large spent with family and or friends. But unfortunately this is not the happy occasion for everyone; some of us simply dread the thought. Sad but true, the ‘Big 3’ can be the ultimate nightmare experienced while being awake in the daytime. Why? For each person dreading the holidays their are a variety of reasons.

For this writer it started during childhood but improved later in life when new people infused my life, together with support groups and therapy. Later as an adult, the loss of a child, spouse and mother in love, literally back to back; instantly set me back.

So nowadays, how do I survive the holidays, or any other event that may lead to hopelessness, despair or depression? I’ve got a giving, “hands on” spirit and I learned the elements of selfless service to others first hand. Volunteerism literally helped to save and restore my life. Helping others defined a clearer vision of who I am. How it would be a waste of human resources for many, if I had carried out my suicidal mission a few years back.

Seeing the light at the end of the proverbial tunnel was not solely in my hands; a series of “Earth Angels” latched on to me and stayed by my side. My blood family did what they could to help, but in the end it was strangers or people that I would have never expected that came to my rescue. Humor still plays a dynamic role in my quality of life. I like to have fun and 19

recruit others to share in the fun and laughter. Taking part in group activities was something that I rarely would have done before, but do now. Be it a group of you’re choosing or joining a specific organization, it can make a difference in getting and helping to keep out of your isolation shell. This includes, but not limited to, a good church. Depending on what you are looking for, visiting or joining a church is a great survival tool for the holidays and year round.

If you are an animal lover and can afford it, get over to the Humane Society and adopt a pet. it can be just as valuable as a human family member. The love and loyalty from this route is a win win opportunity: The pet rescues you and you rescue the pet. Last of all, treating yourself to a movie, dinner or other life quality resource at least once a month can be priceless in many ways. Once you’ve pulled yourself out of the isolation route to depression – “Stay out!”

Keep doing the things that got you back on track.

It’s not only good for you, but great for others who may be in the same or worse situation. If you’re dealing with a specific illness, check into the nonprofit support organizations that are available.

In my case it’s Lupus so I support the annual Lupus Walk, or the suicide hotline and I stay in touch with my city’s chapter. In the meantime, enjoy the holidays, pace yourself . Wishing you all the best in general and for 2018. https://suicidepreventionlifeline.org/

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Gift Guide

great healthy and fun gift ideas

From food to books, clothing to gyms, here’s some inspiration when searching for that perfect gift.

Fruition Salon

Healthy hair is no easy feat!

Fruition salon specializes in NaturalTech hair treatments that nourish, detoxify, and rebalance your hair and scalp, naturally! Treatments range from $15-$45, pair with a blowdry starting at $50, for a great gift for you or a friend!

To purchase or book, call (615) 298-7771 or visit www.fruitionsalon.com.

Thistle Farms

This Christmas, Thistle Farms is offering the LOVE HEALS bundle for $34, a perfect gift that includes founder Becca Stevens’ award-winning new book, Love Heals, and the special holiday-scented Three Trees Candle. Thistle Farms products are hand poured by survivors of sexual violence, trafficking, and addiction, and 100% of the proceeds of these products help women survivors find safety, healing, and economic independence.

You can order online at ThistleFarms.org or come by the shop at Thistle Farms at 5122 Charlotte Ave, Nashville, TN 37209.

Therapeutic Massage

by Matthew Miner

Miner isn’t your average massage therapist, he specializes in therapeutic rehabilitation, sports-trigger point massage, A.R.T., Myofascial Deep Tissue, and general relaxation massages. Miner’s clientele ranges from athletes to the general public alike, and is located conveniently in Green Hills, or available for in-home appointments! Gift cards start at $45 and can be purchased from Miner directly.

To schedule an appointment, call (615) 210-9956.

Coco Greens Shakti Power Yoga Yoga… the gift that keeps giving! Shakti is a yoga studio in the heart of Nashville. We offer diverse yoga styles with a focus on heated power yoga and community.

To book a session or purchase a gift card, visit them online at shaktiyoganashville.com or in person at 65 Music Square E, Nashville, TN 37203.

At Coco Greens you get the best of both worlds! From an extensive selection of vegan, gluten free, vegetarian and organic appetizers, sandwiches, salads, and entrees, there’s a choice for everyone. Be sure to finish off the meal with one of four offered health services: massage, energy work, colon hydrotherapy, or holistic therapy.

To schedule an appointment or purchase a gift card, call (615) 321-4040 or visit cocogreenvegancafenashville.com.

Hello Fresh With this service, you can create your own weekly menu and schedule deliveries to receive fresh and high-quality ingredients and recipes complete with nutritional information. $15 off is provided for signing up for the email list from the website, or downloading the app for iOS and Android.

The Classic Plan for three recipes is $9.99 per serving with free shipping.

Hello Fresh, 1-800-733-2414, hellofresh.com

Golf Jacket

Not limited to golfers, these jackets are versatile for on the go and for being in multiple settings because they are sporty yet sophisticated.

Lightweight yet wind-wicking, it will keep body heat in and the cool air out. Nike website currently on sale for $69.97 compared to $90.

Nike golf jacket, shield wind. Nike.com

Cookbooks

There are cookbooks out there for every taste and health need, so the specific book can vary based on the recipient, but it is hard to go wrong when you provide someone with an entire book of recipes to try all year long. Some of the most popular and healthy cookbooks of the year include Run Fast, Eat Slow by Olympian and recent New York Marathon women’s champion Shalane Flanagan, available new on Amazon for $17.19. The Wellness Mama Cookbook offers 200 easy-to-prepare recipes and time-saving advice from a busy mom of six, $21. An older book, but full of recipes to bring the whole family together, the Healthy Homestyle Cooking book is just $10.15 for over 200 recipes.

Available at all good bookstores.

Husk

At Husk there’s one simple rule about what can go on a plate.

“If it doesn’t come from the South, it’s not coming through the door,” says Husk’s main chef, Sean Brock. Offering only the freshest, most local ingredients, Husk has an ever changing menu. From old classics like South Carolina Shrimp & Grits to more playful dishes such as Deviled Eggs with Pickled Okra and Trout Roe, dining at Husk is always a delight.

To view their menu or purchase a gift card, visit husknashville. com or their location at 37 Rutledge St. Nashville, TN, 37210.

Chocolate Dipped Fruit To satisfy the sweet tooth without neglecting the fruit food group over the holidays, dipped fruit is the perfect option. Chocolate provides health benefits itself, and these gifts are pleasing to the eyes as well as the taste. Godiva and Edible Arrangements can break the bank, but local bakeries and smaller sellers are more reasonable. Better yet, have some fun and make your own.

Savannah’s Candy Kitchen in downtown Nashville has some of the most famous dipped apples in the area, or Shari’s Berries online has apples and berries for prices starting at $29.99. At grocery bakeries such as Food City, dipped berries are around $9.99 per pound.

Savannahcandy.com, berries.com 20

Gift Guide Wellness Services

Franklin Juice Company

Franklin Juice Company offers more than just their delicious cold-pressed, organic juice. Ranging from acai bowls to cleanses and kits, Franklin Juice is a one-of-a-kind store with the mission of providing healthy, organic, and fresh juice to the people of Nashville.

To purchase a gift card, visit franklinjuice.com or stop in at 2301 12th Avenue South, Nashville, TN 37204.

Dr. Michael Greger’s bestselling book, How Not to Die, presented the scientific evidence behind the only diet that can prevent and reverse many of the causes of premature death and disability.

Now, The How Not to Die Cookbook puts that science into action. From Superfood Breakfast Bites to Spaghetti Squash Puttanesca to Two-Berry Pie with Pecan-Sunflower Crust, every recipe in The How Not to Die Cookbook offers a delectable, easy-to-prepare, plant-based dish to help anyone eat their way to better health.

The How Not to Die Cookbook: 100+ Recipes to Help Prevent and Reverse Disease, Amazon.com, $17.99

For a day of pampering, look no farther than Escape Day Spa! Offering services ranging from massages to body scrubs, haircuts to facials and peels, they have something for every woman (and man) looking for a day of relaxation.

To view their extensive salon and spa menu or purchase a gift certificate, visit escapenashville.com/spa-menu/ or call (615) 352-3545.

Nashville Zoo at Grassmere

Pricing is $11.00 per day, per person and parking $5.00 Membership plans range in different levels and cost. For additional information check out their website.

Pop in for a visit at 3777 Nolensville Pike, Nashville, TN 37211 or contact (615) 833-1534 or nashvillezoo.org/ for more details.

Barbeque Set, Martin’s BBQ Joint

This is a new twist on a favorite place!

Charming Charlie is mainly a site for women and those who love to see them shine. A few other things can be found at the discounted special effects boutique.

Housewares, apparel and more. Earrings alone or in a set (necklace/bracelet, etc) the cost range from $5.00 to $50.00 more or less. Merchandise is themed, seasonal or just plain gorgeous.

To shop online, visit charmingcharlie.com or stopover at a popular Nashville Charming Charlie’s in the Green Hills Mall at 2126 Abbott Martin Road, Suite 177 Nashville, TN 37215.

Bark Box

Escape Day Spa

There are even subscriptions available for the animal lovers on your list! Bark Box provides special toys and treats for any pooch. Each month’s box is themed and includes at least two toys, two bags of treats, and a chew. Valued at over $40, boxes start at $21 per month, always with free shipping.

Bark Box, 1-855-520-BARK, barkbox.com

Spiralizer

Under “gift sets for him” you can find the box packed to fit the man in your life who loves his barbeque and showing off his skills. Local to Nashville but famous to the south, Martin’s has some of the best barbecue around, and with a gift set, you can bring it to your own kitchen. Gift buckets include sauces, spices and rubs, spatulas, and some have an apron, hat, and kitchen towels, all in a collectable Martin’s Bar-B-Que Joint bucket. Prices range from $39.95 to $124.95. Gifts for him, martinsbbqjoint.com/ gifts-for-him/

Charming Charlie

The How Not to Die Cookbook

Dr. Sharon Roth provides Chiropractic care, Nutrition services, massage therapy, laser treatments, and neuropathy treatments. She has been in practice 31 years and provides a wealth of information to help you live your best life! To book an appointment, call Roth Wellness and Chiropractic (615) 352-9379 or visit Rothwellness.com.

Change vegetables and even fruits into noodles to give your pasta and other noodle dishes a boost of color and flavor, or meet the needs of those who don’t or can’t eat grains. Spiralizers fit right in with the most recent cooking trends and make prepping veggies hassle free. Williams-Sonoma carries a high-quality spiralizer for a comparatively low price of $39.95.

OXO Spiralizer, Williams-sonoma.com

Personalized Jewelry

These can be found anywhere online and in stores, from Etsy, Studio 463, Hallmark, and local shops all around. Premade or customizable, there is no limit to the possibilities to match the recipient, from baseball mom, to snow skier, to marathon runner. Prices vary based on seller and designs.

Silverstudio463.com/athletic-jewelry, etsy.com/market/jewelry_for_athletes

Gold’s Gym

Bigger Leaner Stronger If you want to build muscle, lose fat, and look great as quickly as possible without steroids, good genetics, or wasting ridiculous amounts of time in the gym and money on supplements... then you want to read this book. Inside this book you’ll find: tips to put on muscle without sacrificing the foods you love, workouts that the author guarantees will yield results, and much more!

Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body, amazon.com, $12.99 21

Gold’s Gym, making fitness fun and affordable for families in Middle TN. With 7 locations in Middle TN, Gold’s Gym is the leader in fitness for over 50 years.

To inquire, call 615-956-6016 or visit goldsgym.com.

Half Zip Pullover

Great for men or women of any age, this top is suitable for the gym or around town. It will keep you warm without being too bulky and is the perfect balance of relaxed and trendy styles. Dick’s Sporting Goods offers several styles and brands with sale items beginning around $30.

Gift Guide Crock-Pot-The Original Slow Cooker

Ollie’s Bargain Outlet

Perfect for prepping meals ahead of time for busy work days, slow cookers can make enough for a whole family and have some left over. They are also great dishes to take to parties, cookouts, or work gettogethers, and the one-pot setup makes clean-up simple.

Get this cooking essential from Crock-Pot for $49.99 for an 8-quart capacity, and a 16-ounce mini warmer is included.

Crock-Pot 8-Quart Manual Slow Cooker, crock-pot.com

Ollie’s Bargain Outlet is a combination of gifts, gadgets, household items, toys games, items for men, women and children in a myriad of categories. Ollie’s Bargain Outlet is one of America’s largest retailers of closeout merchandise and excess inventory, ranging from $4.99 to $99.99 Shop online at ollies.us or instore at 2215 Gallatin Pike, N. #101 Madison, TN.

Village Barre Looking for a new (highly addictive) workout for the New Year? Join us for “Learn to Barre month!” New clients can enjoy 30 Days of Unlimited Classes at a discounted rate of $49!

To secure this incredible deal, call (615) 562-2155 or stop in at 7835 Old Harding Pike, Nashville, TN 37221.

Physical Therapy Are you suffering from chronic or acute pain? Difficulty sleeping? Do you frequently feel sore or stiff and simply want to feel better? Advanced physical therapists at IPA Nashville can help when chiropractic care, traditional PT, surgery and other options have failed!

To schedule a session, call (615) 270-9565 or visit ipa.physio.

Christmas Gift Box What is Christmas without the treats, right?

Harry and David offer many kinds of gift sets from all indulgent to all fruit, hearty, healthy, even organic and kosher. To get the best of both worlds, the Grand Christmas Gift Box includes fresh pears, truffles, cookies, and other treats to give both savory and sweet.

Grand Christmas Gift Box, Harry and David, harryanddavid. com, $64.99

Kombucha Home Brew Kit Fitness Watches

While there are options available from many brands to meet various styles and needs, multiple sites have the Fitbit Blaze and Garmin Vivoactive as the top two watches out right now. These can help you track your fitness throughout the day and even overnight with GPS, heart rate, step counter, daily goals and progress, and more. They can also be synced with your mobile device to manage calls, messages, and calendars, as well as allowing downloads of both phone and watch-specific apps. These watches are stylish, too, so they are great for anyone: fitness, office, or family fanatic.

Fitbit Blaze, $200 from fitibit.com; Garmin vivoactive, $280 from buy.garmin.com Cheaper prices can be found at retailers such as Dick’s Sporting Goods, Target, or online at Amazon.

Another trend of the times is Kombucha, but you can give the recipient a leg up on the game with their own brew kit. This tea is unique blend of tea and healthy bacteria known to provide several health benefits including improved digestion, increased energy, and decreased stress. Complete with starting ingredients and instructions, this kit at Bed, Bath, & Beyond allows you to customize the drink to anyone’s preferences.

Home Craft Works Kombucha Making Kit, bedbathandbeyond.com, $45.99

Blue Apron

Float Nashville

Offers a total meal, specified for the type and number of people that the meals are being prepared for. For instance a 2 person meal plan can start at $9.99 with $7.99 for shipping and until the plan is cancelled, the boxes complete with all ingredients, made or picked from scratch. The meals style and type vary too. The whole idea behind Blue Apron making a healthy meal from scratch, and enjoying the company of those making the meals.

With any questions, call (888) 278-4349 or visit blueapron.com/.

For anyone that’s experiencing any form of stress, pain, or anxiety, float therapy might be just the thing for you! Over the last 60 years, floatation therapy has developed to show positive changes in many aspects of life. Floating is shown to positively affect those with chronic pain, stress, anxiety, and PTSD. It is also thought to help with recovering from injury, soothing pregnancy pains, easing meditation, and enabling creativity.

To book an appointment, call (615) 567-7222 or visit floatnashville.com.

Eat Well Nashville What do you give the person who has everything, the fitness fanatic, or someone starting on a new fitness journey? The ability to eat well – without the hassle of food prep! Eat Well offers many different healthy menu options to fit everyone’s dietary needs! With gift cards starting at just $25, there’s something for everyone!

To make an inquiry or purchase, visit eatwellnashville.com.

TheraGun

Unconventional Medicine

The TheraGun is a handheld, battery operated, professional grade vibration therapy device that provides deep percussive massage to reduce both muscle and joint pain, improve mobility, and enhance performance. The new G2PRO helps relieve muscle fatigue, tightness, soreness, knots, spasms, stiffness, as well as symptoms caused by nerve damage, atrophy, arthritis, multiple sclerosis and a range of other ailments. As a top picks of professional athletes and gymrats alike, the Theragun is a great gift option for everyone!

TheraGun G2PRO, theragun.com, $599

In Unconventional Medicine, Chris Kresser presents a plan to reverse this dangerous trend.

He shows how the combination of a genetically aligned diet and lifestyle, functional medicine, and a lean, collaborative practice model can create a system that better serves the needs of both patients and practitioners.

Unconventional Medicine: Join the Revolution to Reinvent Healthcare, Reverse Chronic Disease, and Create a Practice You Love, amazon.com, $12.90

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Gift Guide Urthbox Music City Kettlebell Looking for private training sessions that provide care, attention, and expertise needed to restore mobility and strength? Join me for four 60-minute private training sessions PLUS assessment…$265 ($350 value)!

For more information, call (615) 243-0130 or visit musiccitykettlebell.net.

Choose a size and box variety from classic, gluten-free, vegan, or diet to fit any recipient’s needs. Full of some of the highest-quality snacks, beverages, and more, you can try out new treats without having to worry about what you’re eating.

Boxes range from $19.99 per month for a mini to $49.99 per month for a large.

Three-month and 6-month orders are also options. The Office Box is perfect for stocking the break room with healthy snacks to power your employees and coworkers, containing over 100 products for $199.00 per month. Shipping is free to anywhere in the U.S. Urth Box, (888) 959-8277, urthbox.com

‘Ove’ Glove With double-sided grip for left or right-handers, the ‘Ove’ Glove gives traction and protection while allowing freedom for the fingers to prevent slipping and dishes getting dropped. It is available at Target for $15.99.

As Seen on TV Ove Glove Hot Surface Handler, target.com

Mokara Salon and Spa Mokara Spa of Nashville offers the chance to revive, rejuvenate, and restore amidst the welcoming tranquility of a local destination. Through an open invitation to experience their extensive spa offerings, ranging from massage therapy to facials and salon services, Mokara staff welcomes you to experience refined relaxation.

To book an appointment, contact (615) 761-3600 or visit mokaraspas.com/nashville/.

Pelleve Wrinkle Reduction Pelleve reduces fine lines and wrinkles by using radiofrequency to heat the deep layers of skin causing the skin to tighten and produce new collagen leaving with you a more refreshed appearance. No anesthesia or injections are used during the procedure.

To book an appointment, call Roth Wellness and Chiropractic (615) 352-9379 or visit Rothwellness.com

Adventure Science Center Amid the oohs and ahh’s of the beautiful venue, there is plenty of room and time to learn while taking it all in. “No matter what the age is.” Opens daily from 9:00 AM to 5:00 PM (CDT) Visitors take advantage of seeing, touching, learning all things science, of this earth and beyond. Something for everyone and at affordable pricing.

Memberships are available here too.

Pop in for a visit at 800 Fort Negley Blvd., Nashville, TN 37203 or contact (615) 862-5160 or adventuresci.org/ for more details.

Yoga Mats

Fido Cafe

While there are many styles and patterns available now for yoga mats, two of the best are from Yoga Design Studio and Spiritual Revolution Yoga. These two mats are designed to reduce slippage and injuries while also diminishing the need for a mat and towel! These beautiful all-in-one products make a great gift for any yoga lover in your life.

Combo Mat Geo, $68 from Yoga Design Lab; Transcendence Mat, $85 from Spiritual Revolution Yoga www.spiritualrevolutionyoga.com

Fido blurs the line between upscale coffeehouse and casual restaurant with an emphasis on organic and local foods served in an inviting atmosphere. Their all-day menu features customer favorites from things like: the Local Burger (a mixture of local beef, lamb and cheddar with a caramelized fennel and fig aioli), the Liberal Salad (greens, fruits and nuts) to whole grain pancakes and housemade desserts.

To purchase a gift card, visit them online at bongojava.com/fido-cafe or in person at 1812 21st Ave. S., Nashville, TN 37212.

Essence Day Spa For over 13 years now, Essence Day Spa offers an array of services including massage types, host stone therapy, facials, chemical peels, aromatherapy and body soaks.

Individual and couples massages, prenatal massages, waxing services and more. The pricing list offers senior discounts, military discounts, individual and group prices too.

To schedule an appointment, call (615) 321-2525 or visit essencedayspa.com. Located at 1511 Historic Jefferson St. Nashville, TN 37208.

Birch Box Each Birch Box contains five beauty samples chosen to complement your skin, hair, and style at $10 per month or $110 per year, or special $99 with code BESTYEAR99. Three-month and six-month options are available for gifting, and there are boxes for both women and men. You can also give a gift card, so they can fill out their own profile to get products just for their needs from the first box on.

Birch Box, 28 E 28th Street, New York, NY 10016, calls can be set up by email, or email them directly from the website, birchbox.com.

Mix in a Jar For someone who loves to make their cake and eat it, too, mix in a jar is a cute gift that allows them to do just that. Premade options are available at many stores around the holidays, or you can create your own with one of your own favorite recipes to add that personal touch. All you need is a mason jar and the ingredients, then layer them inside the jar, and attach a recipe card. These can range from cookies, brownies, hot chocolate, pancakes, cake, salsa, and even soup. To buy online from Sister’s Gourmet, jars are $13.99 each, various prices on Amazon from $9.99, or Mason Jar Cookie Co. available at Target for $10.99. Or buy your own jars for around $9 for a 12-pack and fill with your own recipes.

Mix in a jar, sistersgourmet.com, Amazon.com, Target.com 23

Gift Guide The Wild Cow

Sweaty Bands

The Wild Cow offers vegetarian & vegan fare in a fun, casual environment in the heart of East Nashville. Priding themselves on providing delicious, cruelty-free, healthy food to the people of Middle Tennessee. Nearly all of their food is purchased in it’s whole form, meaning it’s made almost all of their own sauces, dressings, soup stocks, etc. With food ranging from smoothies to salads and sandwiches to tacos, there’s certainly something to meet everyone’s needs.

Stop in at 1896 Eastland Avenue, Nashville, TN 37206 to purchase a gift card or visit their website at thewildcow.com.

These stylish headbands are great for any occasion and will not slip when you sweat. There are patterns, solids, and seasonal designs to fit any personality and occasion from the trails to the office. Customization is also available. Regular priced bands are $15.

Sweaty Bands, 513-871-1222, sweatybands.com

Frist Center for the Visual Arts The Frist Center for the Visual Arts is indeed a Music City crown jewel, enjoyed by all ages. Frist Center memberships are available at a number of levels and are a great bargain. Membership is another great Frist Center value and includes unlimited visits, special memberonly invitations, gift shop discounts, discounted parking, guest passes, and special rates on venue rental, just to name a few benefits For more information, visit fristcenter. org or call (615) 244-3340. Located at 919 Broadway St. Nashville, TN. 37203

Apple Slicer So simple, yet so helpful. If your fruitloving friends do not know of the wonder of an apple slicer, they will be extremely thankful to you for introducing them to this handheld tool.

No more mess and hassle with trying to get an apple cored and sliced. With this, it only takes one downward motion to get slices cut with no core or seeds. Pick one up at most stores where kitchen goods are found for around $5, or get a fancier version from brands like Pampered Chef or WilliamsSonoma for a bit more.

SALT Salt Apple Divider, bedbathandbeyond.com, $4.99

Massage Envy Bellevue

T is for Transformation In T is for Transformation, Shaun T unveils the seven transformational principles that guided his progress through life and that are at the core of his incredibly successful workouts. T is for Transformation is a motivational master class as Shaun shows you how to become more flexible and resourceful, give everything you’ve got, and, most importantly, trust and believe in your path to success.

T is for Transformation: Unleash the 7 Superpowers to Help You Dig Deeper, Feel Stronger, and Live Your Best Life.

Amazon.com, $14.75

STRESSED?! GRUMPY?! Let us help you alleviate your tension! Receive a free enhancement when you sign up for a wellness membership!

Stop in at 8024 Highway 100, STE 2B, Nashville, TN 37221, or call (615) 662-3689.

Sculpsure Body Contouring SculpSure is a laser treatment that will safely and permanently reduce stubborn fat in problem areas such as the stomach, love handles, thighs, bra fat, and under the chin, helping you achieve a slimmer appearance without surgery or downtime in just 25 minutes.

To book an appointment, call Roth Wellness and Chiropractic (615) 352-9379 or visit Rothwellness.com.

Try the World Try the World introduces you to countries across the globe through unique foods made in various cultures. The company aims to partner with small, family-owned producers and packs a culture guide along with each box to tell the stories behind the products. Snack size boxes start at $19 each, and the larger boxes start at $39. Shipping is free in the US. Try the World, trytheworld.com

Local Educational Courses Give your loved ones healthy learning experiences with a gift certificate to Nashville Community Education.

Wellness topics include fitness, nutrition, cooking, yoga and much more!

To find out more or purchase a certificate, call (615) 298-8050 or visit nashville.gov/ce.

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The Laura Lea Balanced Cookbook: With over 120 approachable, comforting, make-ahead recipes, this first cookbook from the creator of the popular “LLBalanced” website reaffirms that balance is possible: you can find the joy, relaxation, and healing of cooking for yourself, family, and friends during these frenetic times. From all good booksellers.

Hair Loss

Give the gift of Hair It may be at the top of more men’s Christmas Gift wish lists than you imagine-a full head of hair. Michael Ramsey of We Grow Hair, recounts one such story.

BEFORE

AFTER

Sammy’s amazing ‘before and after pictures’, showing his progress to a full head of hair.

C

hristmas morning Sammy woke up to a typical Christmas of family, gifts, lots of food and cheer. Presents were stacked under the tree, hiding the most special gift of all, a Christmas envelope.

Sammy had suffered in quiet desperation for years with jokes, embarrassing remarks and the sense of being passed over at work because of hair loss. At least he was convinced that was a part of it. Yes, he’d been a little heavy for years but over time conquered that issue. Now it was his hair loss that bothered him and made him unhappy.

At Thanksgiving, Sammy’s son said to his family, “if someone loved me they’d get me SEC conference tickets for Christmas.” Playfully, Sammy then made the comment, “if someone loved me they’d get me hair for Christmas.” Little did he know his loving wife Linda was listening.

Earlier in the year Sammy spent hours online researching options for thinning hair. He felt in his heart there had to be a solution. Then he stumbled on a new technology for restoring hair. it is an FDA approved, minimally invasive surgical option called ARTAS. It uses robotics to assist the surgeon and medical team. ARTAS is the most advanced medical robot in the world. The robotic assisted system offers micron level surgical precision and gives patients better results than other follicular unit extraction (FUE) hair transplant systems.

The ARTAS robot uses a special new approach so the patient won’t have stitches

or a linear scar, both hallmarks of traditional hair transplant procedures.

The robotic system harvests hair follicles from the donor area (back of the head) to be transplanted into thinning or balding areas, which in Sammy’s case was a good part of the top of his head. Sammy learned that these hairs are permanent, they won’t fall out and that’s why men don’t lose hair from the back or side areas. Sammy knew he had plenty of hairs on the sides and the back to use and was excited about the option.

While this technology was new and only offered in select places in the United States, Nashville had a Clinic that had one. PAI Medical was only a few hours from his home in Alabama. They are A+ rated and have helped men and women with hair loss for nearly 26 years. Linda learned more about the process and went to work. She searched www.WeGrowHair.com / PAI Medical Nashville’s website, and learned all about the ARTAS robotic system.

She watched educational videos, patient testimonials and stories, and browsed through hundreds of before and after patient pictures. She sent Sammy’s pictures to the clinic director. The clinic director and their Board-Certified hair transplant surgeon analyzed the photos and developed a preliminary hair transplant plan specifically for Sammy, all online. Then she made the call and ordered the gift certificate for Sammy. One ARTAS Robotic Hair Transplant gift certificate to be carefully placed under the tree. For more information call 615.376.6010 25

Mental Attitude

Avoiding the Holiday Insanity!

The holidays can be a really difficult time for most people. It’s the one time of the year you are supposed to be jolly and merry but it can effect some people in exactly the opposite way. We get so caught up in dinners, presents, parties, and endless family visits that we forget to take a step back and appreciate the holiday. Veronica Williams (pictured) offers some tips on how to keep your sanity during this overwhelming time.

Let Sugar Plums Dance Over Your Head Sleep is the key to handling stress. “When we do not sleep long or well enough, our bodies do not get the full benefits of sleep, such as muscle repair and memory consolidation. Sleep is so crucial that even slight sleep deprivation or poor sleep can affect memory, judgment and mood,” according the American Psychological Association. In a survey from 2013 by the American Psychological Association it was found that adults who report getting less than eight hours of sleep often experience irritability, anger, feel overwhelmed, have a lack of interest or energy, and often skip exercise.

Get Moving The colder it gets outside the harder it is to make yourself go to the gym. It’s so important that during the holidays you are still getting regular exercise. Join a yoga studio and try “Restorative Yoga” this will help to keep you active and slow your mind.

Take a Moment for Yourself Take a Deep Breathe

Stay Away from the Cookies

This may sound incredibly easy but it can be the hardest thing to do, so just try and relax, and take a deep breath. “Proper breathing techniques work on anxiety on a physiological level by automatically slowing your heart rate. The effect on anxiety is almost instant. Because calm breathing is a physiological strategy, this approach is also universally effective for getting anxiety relief!” says Alice Boyes PhD. Once a day take some time to yourself to just breathe and empty your mind, this can be accomplished through a guided meditation or some alone time going on a walk.

According to Associated British Foods the average person eats 7,000 calories on Christmas day! During the holidays we can get into a slump eating high-calorie and sugary foods. During the holidays one thing you can do to keep your sanity is to eat healthy. Skip out on those holiday cookies brought into the office, stick to only one helping at holiday meals, and keep your portions under control. It’s important to enjoy your favorite holiday foods but everything is better in moderation.

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We focus so much on other people during the holidays. Everyday set aside 5-10 minutes to do something for yourself. Whether it’s taking a bath, playing your favorite game, or going to a new place for a winter hike! There are so many different things you can do to practice self-care.

Dr. Linda Patin PhD always tells her patients, “you have to be your best friend.” There is no exception for that even during the holidays.

Help Your Community The holidays have become a time all about “me, me, me” that we lose the focus on giving back. There

Mental Attitude

are so many programs out there around the holidays to help the less fortunate and organizations are always looking for volunteers. So instead of focusing your time and energy on having a picture perfect holiday party get everyone together and volunteer at your local homeless shelter.

Hearing other people’s stories can put into perspective what really matters.

Keep a Budget

The Art of Appreciation

Between holiday parties, seeing family, and endless holiday activities it is so easy to stretch yourself during. Don’t commit to more than you can handle. Plan time for yourself and don’t commit if it cuts into precious time you need to keep your sanity.

It can be so hard to keep your sanity during the holiday. It’s a wonderful time of the year that should be treasured. Let these tips guide you to a peaceful holiday season this year.

Most importantly though be in the moment, be thankful, and shine love and light this holiday season.

The most stressful thing about the holidays is money. It’s important to set a budget for the holidays and stick to it. The average American will spend $700 on holiday gifts this year!

Focus on giving presents that mean something more than presents that are extravagant.

Don’t Overcommit

During the holiday through the Pinterest boards, store displays, and endless advertisements we lose sight of everything we have. Practice the art of appreciation this holiday season. Take a moment and write down everything you really appreciative, then carry that list around with you throughout the holidays and add to it. Every time you are feeling ungrateful and dissatisfied pull out your list read through it, add one more thing each time.

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

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

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

free daily sessions • Guided Meditation • Beginner-Level Yoga

events & celebrations

Inner Engineering Retreat December 7-10

ishaUSA.org Certificate of Excellence

Open Daily 9am-5pm (CST)

Isha Institute of Inner-sciences 27

Free Yoga Day December 30

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

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

Physical Therapy

The Role of Your Physical Therapist In the world of healthcare, there is a large population of providers who work collectively as a team to deliver necessary services to our community members. The goal of this article by Ryan Hartman (pictured), Clinic Director at Star Physical Therapy based in Donelson, TN, is to inform the reader about the world of Physical Therapy, including information regarding our educational background, knowledge and skill set, and role within the healthcare system. movement are limited to the extent that their ability to function in day-today life has been altered. PTs provide care for a wide range of individuals from newborns to our most experienced community members. PTs work in a variety of settings including outpatient clinics, hospitals, nursing homes, schools, patient homes, industrial facilities, and universities.

What makes Physical Therapy effective?

In the outpatient Physical Therapy world, we work in a setting where we are able to spend an extended amount of time with individuals in each session to meet the goals for their care. STAR Physical Therapy clinics schedule on the hour, facilitating at least 60 minutes for the initial evaluation and subsequent treatment sessions. 60 minutes affords the PT and the patient ample time to build a positive relationship where constant conversation is combined with thorough treatment and reassessment. Treatment strategies may include manual therapy techniques utilized to improve specific joint mobility, exercises targeting improved quality of motor control, dry needling to decrease muscle guarding and pain, balance activities to improve safety in daily mobility, and functional activities specific to an individual’s daily life.

“W

hat do you do all day at work?” “My doctor sent me here, but I don’t know how this is going to help.” “I thought only chiropractors see people with back pain.” “I didn’t believe in therapy before going through this.” “We have a family member who has trouble walking and started falling recently. Who helps with that?” “I heard all therapists like to cause pain.” “Will I break a sweat during my sessions?” “Don’t you just give me exercises that I can do at home?” “If this doesn’t help my pain, are you the one who will order the MRI or prescribe me more medication?”

I believe that I can speak for all Physical Therapists (PTs) by saying that we have all heard these types of questions and statements from patients, family, friends, and acquaintances who have never experienced Physical Therapy either personally or indirectly through a family member.

Physical Therapists are experts in analyzing and optimizing human movement by way of extensive education including anatomy, physiology, and biomechanics related to the function of the musculoskeletal and neuromuscular systems.

Depending on when they graduated from Physical Therapy school, your PT may have a Bachelor’s, Master’s, or Doctorate degree.

What is the goal of the Physical Therapist?

Whether we are the first person to mobilize a person’s newly post-operative shoulder, or we are providing a recommendation for tai chi or yoga for a retiree who wishes to improve their balance and safety, our goal as the PT is to understand each person’s individual goals, then utilize our knowledge and resources to make the best decision for that person. Sometimes the best decision is to hold further therapy and refer someone to the physician due to a change in medical status.

The best decision may include obtaining a list of someone’s job duties to develop a plan that gets them back to absolute full function at work. The role of the Physical Therapist in the healthcare team is to optimize movement and overall quality of life within our communities.

What do we NOT do?

Your health. Our hands.

Choose STAR. www.STARpt.com

Physical Therapists do not order imaging studies such as x-rays, MRIs, CT scans, EMGs, etc. We do not prescribe or change prescribed medications.

What DO we do?

Physical Therapists evaluate and treat movement limitations related to musculoskeletal or neuromuscular impairments. Our patients tell us via conversation, and show us via the examination, which aspects of their

STARTherapy

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starpt4u

Feel Good Films

10 Feel Good Films

for a Cold Winter Afternoon With the dark, dreary sky and the freezing wind blowing outside, the last thing you want to do is go out and experience it. Instead, curl up on the couch with a mug of hot chocolate and enjoy some of these classic movies. Rachel Kirsch (pictured) provides her favorites.

1. Harry Potter Sleep is the key to handling stress. “When we do Are we surprised that “The Boy Who Lived” made the list? Absolutely not. These movies capture friendship, adventure, and the battle of good and evil. What’s not to love?

photo: http://collider.com/best-harry-potter-movies-ranked-worst-to-best/

3. The Polar Express A classic Christmas movie that reminds everyone of what it’s like to as a child at Christmas, and what it’s like to truly believe. Grab some hot chocolate and sing along for this extra heartwarming movie!

2. Elf A lighthearted film for the entire family. It’s bound to make you laugh while getting you into the Christmas spirit.

Afterwards, maybe you could follow Buddy the Elf’s advice about “The best way to spread Christmas Cheer, is singing loud for all to hear,” and enjoy some holiday songs with the family.

photo: https://www.amazon.com/gp/video/detail/B000YHE4AG

photo: http://www.gsmr.com/events/polar-express#.We0wvxNSzVo 29

Feel Good Films

4. Home Alone Another classic about the holidays and children. Whether you indulge in Home Alone, Home Alone 2, or Home Alone 3, all are guaranteed to be a hit.

5. How the Grinch Stole Christmas Jim Carey doesn’t disappoint as a the ever-famous Grinch who attempts to ruin Christmas. All ages are encouraged to settle in and transport themselves to Whoville.

photo: https://www.uphe.com/movies/dr-seuss-how-the-grinch-stole-christmas

8. Love Actually Love Actually is a movie that seems complex, but each individual story is somehow connected, and can link back to the aspect of love. There are nine stories but it’s really all about love, actually. photo: http://www.imdb.com/title/tt0099785/

6. The Chronicles of Narnia While this movie doesn’t focus so much on Christmas, it does focus on adventure. It’s a classic tale of good vs. evil, and good prevailing in the end, once again. Indulging in the books after watching the movie is an added bonus.

photo: http://www.imdb.com/title/tt0363771/

7. A Christmas Story Originally aired in 1983, this Christmas film has become an older one, but don’t let the kids go without it. The storyline encompasses some of the silliness that everyday family life experiences. Who knows, maybe after watching, you might find “Red Ryder BB Gun” on your child’s Christmas list. photo: http://www.imdb.com/ title/tt0314331/

photo: http://www.imdb.com/title/tt0099785/ 30

Feel Good Films

9. The Santa Clause The title gives insight into what this storyline is all about, and you guessed, Santa Claus. Again, whether the family watches the original, the sequel, or the third installment, giggling and feeling the Christmas spirit is bound to occur.

photo: https://en.wikipedia.org/wiki/he_Santa_Clause

10. You’ve Got Mail Not so much family oriented, this film is perfect for a date night for mom and dad. Tom Hanks and Meg Ryan steal viewer’s hearts and gives some much needed recognition to the literature world. If this movie pulls on your heartstrings, a double feature might be needed with the showing of Sleepless in Seattle afterwards.

photo: https://www.amazon.com/Youve-Got-Mail-Tom-Hanks/dp/6305368171

Alcohol and its effects

‘Please drink responsibly…’ …Say all the drink ads...but what is ‘responsibly’? What are the effects on your body and your social life if you drink too much?

• • • •

Steatosis, or fatty liver Alcoholic hepatitis Fibrosis Cirrhosis

Pancreas: Alcohol causes the pancreas to produce toxic substances that can eventually lead to pancreatitis, a dangerous inflammation and swelling of the blood vessels in the pancreas that prevents proper digestion.

Cancer: Drinking too much alcohol can increase your risk of developing certain cancers, including cancers of the: • Mouth • Esophagus • Throat • Liver • Breast Immune System: Drinking too much can weaken your immune system, making your body a much easier target for disease. Chronic drinkers are more liable to contract diseases like pneumonia and tuberculosis than people who do not drink too much. Drinking a lot on a single occasion slows your body’s ability to ward off infections – even up to 24 hours after getting drunk.

Courtesy: www.niaaa.nih.gov

T

he evidence is everywhere out there, moderate drinking can be OK depending upon your age and health. But excess can be damaging, not just to your health, but can have some serious side effects on your private and work life. Here’s a brief reminder of what’s at stake: Drinking too much – on a single occasion or over time – can take a serious toll on your health.

Here’s how alcohol can affect your body:

Brain: Alcohol interferes with the brain’s communication pathways and can affect the way the brain looks and works. These disruptions can change mood and behavior and make it harder to think clearly and move with coordination.

Heart: Drinking a lot over a long time or too much on a single occasion can damage the heart, causing problems including: • Cardiomyopathy – Stretching and drooping of heart muscle • Arrhythmias – Irregular heart beat • Stroke • High blood pressure Research also shows that drinking moderate amounts of alcohol may protect healthy adults from developing coronary heart disease.

Liver: Heavy drinking takes a toll on the liver and can lead to a variety of problems and liver inflammations including: 32

Alcohol and its effects

Some Other Reasons Not to Drink to Excess: You Might Forget Your Night

Drinking and Driving is Idiotic

People who binge drink often wake up the next morning without any memory of huge chunks of the night before.

Did you know that if you drive after drinking just a couple of beers, you’re 11 times more likely to die in a car crash? It makes you wonder why people do it in the first place, since there are so many ways to avoid it: calling a cab, picking a designated driver, staying put till you’re sober or even better, not drinking at all. A DUI is not something you want on your record.

Social Media Nightmare If you’re drunk, you might not realize (or care) that people are taking pictures of you... but those photos could come back to haunt you in a big way. Drunken pics have cost people their jobs and put them at the center of police investigations. And since cameras are everywhere, it pretty much guarantees there’ll be evidence of it on Facebook the next day.

The Drunk Dial Getting drunk often means waking up the next morning with a couple of calls or texts in your phone log that you regret sending.

Since leaving your cell phone at home probably isn’t an option, your best bet to avoid drunk dialing is to not get drunk in the first place.

Sober People Think You Look Stupid Alcohol plays a dirty trick on you: it can make you feel more confident and cool, when to outside observers you’re slowly turning into a slurring, stumbling, embarrassing mess.

You’ll Almost Definitely Do Something You’ll Regret The more you drink, the worse your judgment is, and the more likely you’ll do something stupid that you’ll hate yourself for tomorrow (or even for the rest of your life). Everyone who’s been dumb enough to get wasted has a horror story.

Every Time You Drink, Your Brain Dies a Little Drinking just once a week has been shown to cause long-term brain damage in teens.

Drink too much now while your brain is still forming and when you get to your adult years, you’ll have more trouble completing difficult tasks, processing information and making decisions than the teens around you now who aren’t getting drunk.

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Just how much alcohol is in that drink?

Knowing how much alcohol constitutes a “standard” drink can help you determine how much you are drinking and understand the risks. One standard drink contains about 0.6 fluid ounces or 14 grams of pure alcohol.

In more familiar terms, the following amounts constitute one standard drink: • 12 fluid ounces of beer (about 5% alcohol) • 8 to 9 fluid ounces of malt liquor (about 7% alcohol) • 5 fluid ounces of table wine (about 12% alcohol) • 1.5 fluid ounces of 80 proof distilled spirits (40% alcohol) Research demonstrates “low risk” drinking levels for men are no more than 4 drinks on any single day AND no more than 14 drinks per week. For women, “low risk” drinking levels are no more than three drinks on any single day AND no more than seven drinks per week.

To stay low risk, you must keep within both the single day and weekly limits. Even within these limits, you can have problems if you drink too quickly, have health conditions, or are over age 65. Older adults should have no more than three drinks on any day and no more than seven drinks per week. Courtesy:www.niaaa.nih.gov

Dental Health

The Benefits of Wisdom Teeth Removal Wisdom teeth – the third and final set of molars – typically do not erupt until late in the teenage years or early 20s. Though not everyone needs their wisdom teeth removed, those that do will likely experience problems with them between the ages of 25 and 30. Dr Jaime A Romero D.D.S (pictured) looks at the pros and cons.

Why Should My Wisdom Teeth Be Removed?

Healthy, well-positioned wisdom teeth do not cause problems, however, this is usually not the case when wisdom teeth erupt. Oftentimes, there is not enough space in the mouth to accommodate an additional set of teeth, which can lead to several dental issues.

1. A wisdom tooth that does not fully integrate into the mouth or align with the other teeth can become impacted in the jaw. Impacted teeth can house bacteria, which eventually leads to gum disease and infection.

2. If a tooth fails to come in completely, tissue will grow over the tooth, allowing food and other particles to become lodged under this tissue and form bacteria.

3. Teeth that grow in awkwardly can also have a huge impact on the overall comfortability and bite of the jaw. It can force the surrounding teeth to reposition themselves or push together and overlap.

4. Wisdom teeth that erupt only partially can sometimes cause fluid-filled sacs to form, otherwise known as cysts. To stave off infection and avoid damage to neighboring tissue, these cysts should be promptly drained or removed.

However, there are no guarantees the cysts will not re-form even after removal.

Exceptionally Hard To Clean Due to their position in the jaw, wisdom teeth are exceptionally hard to clean. Flossing and brushing can be a challenge, so tooth decay and cavities are common ailments for these hard-to-reach teeth. And since your wisdom teeth are difficult to see without using a dental mirror, it is almost impossible to gauge visual indicators of infection or other problems.

Because of the problems wisdom teeth present, doctors recommend taking preventative measures whenever possible. Many oral surgeons advocate extraction in youth before the teeth have a chance to emerge. Young adults are particularly resistant to infection and generally have faster, healthier recovery times.

Are There Risks?

In most cases, there are no long-term effects associated with wisdom teeth extraction. Despite 34

the procedure’s success rate, however, some minor complications can occur, such as a painful dry socket where the tooth was removed, infection due to food particles trapped in the vacant sockets, and damage to neighboring teeth or sinuses.

The benefits of wisdom tooth removal are great.

To avoid many of these issues, consult with Solace Oral Surgery for options and information about removal. Call us at 615-320-1392 to learn more.

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Holiday Depression

How to Avoid Depression During the Holiday Season Holidays are supposed to be a time filled with joy and merriment, however for some, it is anything but that. While images on the television, internet, magazine pages and storefronts are filled with the joy and love, for many it’s the most stressful time due to end-of-the-year deadlines, family dysfunction, and poor eating habits.

Sadhguru, mystic, yogi and the foremost authority on yoga provides insight how you can turn your depression around, not only during the holiday time, but anytime you are feeling down.

Sadhguru: We need to understand what depression is. Now, what is a “low”? What is it that happens within you?

Fundamentally, you expected something to happen and it did not happen. You expected somebody or something to be your way or the world or the destiny to be your way, and it did not happen. In other words, you are simply against what is happening; that’s all. Maybe you are against a person, maybe you are against a whole situation, maybe you are against life itself.

Accordingly, the depression will run deeper and deeper.

Why are you against something? Only because things did not go your way, isn’t it? Why should the whole world go your way? Either you have no faith in the creator or you have no acceptance, or both, and you have a hyper-sensitive ego. That is why you get depressed.

Depression makes you cynical and is deeply selfdamaging. Depressed people only hurt themselves more. Killing need not necessarily mean physical killing. A depressed person is always trying to cause more damage to himself. A man who goes out with the sword and kills somebody, his ego is not as sensitive and it does not need as much nurturing as a depressed man’s ego. The violent man can be very easily settled. Have you seen this on the streets?

When people get into a fight, if there is one man with a little wisdom, if he just handles them right, those people who are trying to kill each other one moment, the next moment, they will drop it and become friends and go off. But this is not so with the depressed person. He will carry this for life. Whether they do it consciously or not, these people go on sharpening their knife and cutting their own heart.

Why will a person go on hurting himself? Generally it is to get sympathy. For a very depressed person, normal sympathy is not sufficient; somebody should bleed with him.

Now what is there in you that can get hurt? If I beat your body with a stick, the body will get hurt; that’s different. Otherwise, what is it that gets hurt within you? Just the ego, isn’t it? The mind and the inner nature cannot get hurt. It is only the ego that gets hurt. So if you are saying, “I want to grow,” growth means going beyond this, trampling your ego and going ahead.

One can make any emotion into a creative force in their life. If your sadness reminds you that you are incomplete, it is good; make use of your sadness to grow. But, when you get sad, if you are going to get irritable and angry, and that whole world is wrong, you are a fool. Do you want to make this sadness into anger or into love and compassion? It is very easy when you are sad, to become compassionate. It is already a dissolving kind of energy; you can use it for further dissolution which leads you to your ultimate well-being.

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The unfortunate reality with people right now is that their humanity will function only when they are mauled by life. For most people, maturity will not happen without knowing sadness and pain.

Otherwise they never understand what is happening with them and with anybody else around them.

In yoga, depression is handled at the level of the body, mind and the energies. If the necessary balance and vibrancy is brought about in the physical, mental and energy bodies, to be blissful is very natural. In a blissful being, depression can never exist.

Inner Engineering is an online resource designed by Sadhguru which brings health and wellness into your system, starting with four basic dimensions of the self – body, mind, emotions, and energy. To learn more about Inner Engineering and the benefits of the course please visit www.innerengineering.com

Back problems

Dealing with Our Aging Spines (or something) Dr Margaret MacGregor at Pinnacle Surgical Partners looks at how back and spine problems develop and how we can help avoid them.

A

s we age, degenerative changes occur throughout the body, with spondylosis (a painful condition of the spine resulting from the degeneration of the discs) being the fundamental process that leads to the majority of clinical problems for which one seeks treatment.

Spondylosis is seen in approximately ten percent of humans at age twenty-five, and 95% of those aged 65. The degeneration begins in the disc itself—the disc begins to desiccate, leading to its loss of height, and then transfer of the load bearing to the adjacent joints and supporting soft tissues. The stress causes enlargement of the joints and ligaments, resulting eventually in narrowing, or stenosis, of the spinal canal and foramina (or apertures through which the nerve roots exit). As the discs tend to degenerate more to the front, it causes us to tend to flex forward as we age. This, in turn, causes the ligaments at the back to stretch and weaken, making them more likely to be injured. As these degenerative changes progress, it increases the likelihood of injury. Known risk factors for progressive spondylosis include smoking, repetitive trauma, and genetics..

Types of problems which occur as a result of spondylosis, or normal aging include axial pain (meaning located just within the spinal column, not into arms or legs), radicular pain (meaning pain along a nerve root), and myelopathy (symptoms which result from chronic spinal cord compression).

As low back pain is one of the most common types of pain reported, and it affects over eighty percent of us at some point during our lifetime, and accounts for over two out of every hundred visits to the doctor’s office, it represents a significant cause of pain and disability. Treatments, both invasive and non-invasive are best directed toward the root cause of the problem.

What tactics can one employ to prevent or lessen the severity of any of this pain? The answer is often to listen to the advice our mothers may have given us long (or even not so long) ago.

Eat less! The correlation between obesity and (especially) low back and joint pain is well established. The forces exerted on the spine by a large belly cause additional strain on the low back. Obesity increases the risk for any surgical procedure, and correlates with an increased risk of infection.

Exercise more! Purposeful activity is important at any age. Exercise builds muscle mass, (which aids in osteoporosis prevention), improves flexibility and balance, helps with weight loss and overall health. Do what is suitable for your age and overall physical condition. Water therapy is often helpful, as it offers resistance, and by immersing the body, the joints and spine are carry less load than when on the ground. Yoga is an excellent form of exercise—it is adaptable for any age group and physical condition, focuses on core strength, 37

stretching, and flexibility, as well as balance, breathing, and mind-body awareness. Pilates, especially with equipment is another favored form of exercise.

Sit up straight! It is important to have correct posture when standing and sitting. Poor or incorrect posture will, over time, lead to elongated, weakened, and inactive upper back muscles, weakened and elongated back muscles, shortened hamstrings and pectoralis muscles. If spending long hours at a computer for work or home office, consider using a standing desk. Also, make sure that all screens and keyboards are ergonomically correctly positioned. Take frequent breaks from sitting. Use a telephone headset to avoid continuous lateral bending Consider your choice of seating—a large therapy ball changes passive sitting to active sitting, improves core strengthening, balance, and can be used for stretching.

Take your vitamins! A good multivitamin, but in particular Vitamin D, in the form of D3 (as it is most easily absorbed) is paramount. A high percentage of today’s population is deficient in Vitamin D—the vitamin which obtained naturally from the sun, is blocked by sunscreen. Vitamin D is paramount in calcium metabolism. Calcium, in turn, is needed not only by the bones, but by every cell in the body for proper metabolism. Vitamin D facilitates normal immune system function, and aids in the prevention of some diseases, as well as depression.

Darker skin tends not to absorb Vitamin D as well (due to the increased melanin content). Symptoms of Vitamin D deficiency include: joint and muscle ache, fatigue, stress fractures, and difficulty thinking clearly.

Don’t smoke! In addition to the myriad of other problems related to tobacco, cigarette smoking is known to accelerate disc degeneration, lead to softer bones, delay wound healing after surgery, and impair bony fusion after surgery or fracture.

Although we cannot prevent aging, there are concrete steps we can take to improve our overall health and well-being, and, in turn, the health of our spine, thus decreasing the incidence of back and neck complaints throughout our lives.

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

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I have a particular interest in auto immune disorders.

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 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

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 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.

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 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

Holistic Health In Harmony Center for Wellness

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

Life Coach Maureen Doyle

Coach, Author, Speaker 615-202-9261 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

600 Old Hickory Blvd., Suite 104 Nashville, TN 37209 615-352-9379 www.rothwellness.com.com Your journey to total wellness can begin today.

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

Sara Balcazar-Greene

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

Wellness Consulting

Body & Mind Consulting

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

Harmonized Brain Centers

Ha.Le Mind & Body

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.

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.

Amy Hopeman

Health Goods Market 992 Davidson Drive, Suite 102 Nashville, TN 37205 888-503-3033 amy@healthgoods.com www.healthgoods.com Retailer of Superior quality food and kitchen equipment used for healing and vitality.

Roth Wellness and Chiropractic

Wellness Centers Nerissa Aquina

1510 Lillian Street Nashville, TN 37206 615-772-8469 nerissabee@gmail.com Movement Outdoors, Dance Wellness and Outdoor Recreation

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Wellness Coach 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 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.

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.

Prayer for Christmas

He’s Coming Toward Us Now Jodi Thomas writes that despite all the troubles in the World at the moment, Christmas is still a time for hope and joy.

Two thousand years ago, I promise you there was no less darkness, no less pain, no less trauma. Rome had a stranglehold on freedom; crosses with bodies hanging on them peppered the landscape of Israel.

This hymn is the expression of their longing for a deliverer. And God, looking in on this dark and beautiful planet, sent His only Son to be born as a baby to a poor, young teenager engaged to a young carpenter. God sent love, light, and perfection into this dark, broken planet.

And to me, that is the beauty of Christmas. That no matter how oppressive, how crushing, how difficult life may be at the present moment, God’s light and love is bigger and brighter. The babe that pierced the darkness 2,000 years ago is still piercing the darkness today, infusing our hearts with His light, hope, peace, joy, and love.

The song ends with these lyrics: Rejoice rejoice Emmanuel shall come to thee oh Israel He’s coming towards us now He’s coming towards us now He’s coming towards us now He always will

R

ight this very second I have several friends facing the darkest of circumstances. One friend’s brother—a 51-year old gas and oil executive—caught West Nile after Hurricane Harvey, and not only has he been in the hospital for six weeks unable to speak or move, but more than likely will be a quadriplegic, if he survives.

Another friend’s husband has been fighting melanoma for five years and is currently spending three weeks in Houston undergoing massive radiation to his brain for 25 mestases. They have three kids. My dad’s wife is currently in the ICU for an infection in her blood. I could go on.

And I know you could, too. Then on top of all of our personal crises, we have the never-ending tragedies surfacing across the globe—shootings, fires, hurricanes, earthquakes, racial hatred, human trafficking, impending nuclear war. And now it’s time to celebrate Christmas? Really? The darkness of these sad circumstances makes it

hard for me to get excited about Santa, Frosty, and Rudolf. Do you relate, at all?

We need some Light. Some Hope. Some Joy. I am reminded of the song, “Oh Come, O Come Emmanuel,” by David Crowder, who did a retake on the classic hymn. Read these words and see if they resonate equally today.

O come o come Emmanuel And ransom captive Israel That mourns in lonely exile here Until the son of God appears Oh come thou day-spring come and cheer Our spirits by thine advent here Disperse the gloomy clouds of night And death’s dark shadows put to flight Oh come desire of nations bind In one the hearts of all mankind Bid thou our sad divisions cease And be thyself our king of peace 39

Do you see those last words in the song? He’s coming towards us now... He always will. This is the story of Christmas. Not that we moved towards God, but that He moved towards us... in Christ. Offering His greatest gift... in Christ. 1 John 4:10 says: “This is love: not that we loved God, but that he loved us and sent his Son as an atoning sacrifice for our sins.”

And this is the beauty of Christmas... that No matter the darkness, no matter the yuck, Christ always moves toward us. His name is Emmanuel— God With Us. This is what we can rejoice in—that God moves towards with His love and pierces our darkness with His light.

My prayer for you this Christmas season is that no matter the difficult circumstance that encroaches upon you, may you know Emmanuel, the God that is with you, bringing you the hope, peace, joy, light and love you—that we all—long for.

“I am the light of the world. Whoever follows me will never walk in darkness, but will have the light of life.” John 8:12