contents
DECEMBER 2018
5-9 News and
28 10 worthy places to Donate
10 The Nashville
29 9 Christmas traditions
regular columnists Health & Wellness Fest is up and running
11 Do you have these
symptoms of Neuropathy?
12 Check out these great
locally made gift ideas
14 Top 10 Nashville places
to feel the Christmas atmosphere
16 What does the Future
of your healthcare look like?
during (or after) the Holidays for your Family to start this Year
30 The stories behind
10 famous Christmas Songs
31 10 Local places
during the Holiday Festivities
35 The state’s first astigmatism
22 10 great Adult books
SMILE® procedure (small-incision laser vision correction)
23 7 Health and Wellness Books
36 Dealing with Anxiety
24 Great books for Kids
37 The Benefits of
26 10 films to watch
38 Dealing with Our Aging Spines
27 10 Health Holiday Recipes
39 Classified Listings
to give for Christmas
that make Perfect Holiday Gifts to receive this Christmas on Netflix this Christmas
FROM
STAR
to recover from Christmas
32 ‘Please drink responsibly…’ 34 Avoiding Depression
MERRY CHRISTMAS
During the Holiday Season Wisdom Teeth Removal (or something)
WISHING YOU A HEALTHY WINTER AND ONLY THE BEST IN 2019!
STAR Physical Therapy specializes in helping patients recover from aches and pains. If you hurt, don’t wait, take action and come see STAR! You choose where you get your physical therapy care. Stop by any of our locations and we’ll show you why STAR is the right choice!
WWW.STARPT.COM
CONTACT US Nashville Health & Wellness Magazine can be found in nearly 1,000 Middle Tennessee medical facilities, including: hospitals, doctor, chiropractor and dental offices. Find a copy of your FREE Health & Wellness Magazine in Davidson, Rutherford, Sumner and Williamson Counties.
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www.healthandwellnessnashville.com
DO YOU SUFFER FROM
ARTHRITIS?
We have over 100 products that can make life easier for you. The Arthritis Store has a huge range of products from supports to heat pads, that can help you live a better, pain free life.
Visit: www.arthritisstores.com
INSTITUTE OF INNER-SCIENCES MCMINNVILLE, TN
Connect with nature & yourself 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 Dec 6-9
Isha Institute of Inner-sciences
951 Isha Lane McMinnville, TN 37110 | (931) 668-1900
Free Yoga Day Dec 29
To Visit: visit@ishaUSA.org For Groups: groupvisit@ishaUSA.org
ishaUSA.org Open Daily 9am-5pm (CST)
Certificate of Excellence
For more news go to: www.healthandwellnessnashville.com
Essential Oils
Young Americans are having less sex than ever before In a lengthy article published in the December 2018 issue of The Atlantic magazine, author Kate Julian investigates the latest set of statistics showing young Americans indulging in less sex than in the past 25 years. She reveals that “to the relief of many parents, educators, and clergy members who care about the health and well-being of young people, teens are launching their sex lives later. From 1991 to 2017, the Centers for Disease Control and Prevention’s Youth Risk Behavior Survey finds, the percentage of highschool students who’d had intercourse dropped from 54 to 40 percent. In other words, in the space of a generation, sex has gone from something most highschool students have experienced to something most haven’t.” And it’s not just the youngsters who are abstaining, Gen Xers and Baby Boomers may also be having less sex today than previous generations did at the same age. From the late 1990s to 2014, drawing on data from the General Social Survey, the average adult went from having sex 62 times a
Essential oils, essential for the Holidays!
T
he holidays can bring many of us a joyful feeling, but for some it can bring on Anxiety, Depression, and even anger because you are overburdened with so much pressure. It doesn’t have to be! Below are some of my favorite essential oils and blends to help get you through this holiday time. Do you feel your blood pressure raising with Aunt Jane’s questioning your politics? Well try this blend to keep you calm: • 5 drops of clary sage • 5 drops of frankincense 10 drops of lavender • 5 drops of lemon • 5 drops of orange • 8 drops ylang-ylang Add to a dark bottle to use in a diffuser or add to a roller-ball with a carrier oil to roll over wrist, heart, back of neck, and even feet as needed. Fatigued by Cousin Carl’s constant non-stop shopping? Here’s an energizing inhalant to take with you during the shopping spree! By the way, keep your eyes open for a future article on more personal inhalers (once you start making these, you will never stop). • 3 drops of rosemary • 3 drops of elemi • 4 drops of peppermint 3 drops of basil • 1 drop of ginger • 1 drop of orange Take your cotton wick and place on glass dish and add oils, put into your inhaler and breathe in the energy! If you don’t have supplies for making a personal inhaler (search on Amazon), then mix and put into a glass bottle and sniff away. Don’t have all these oils? Don’t fret, peppermint oil itself is also energizing. Has Debbie Depression stopped by? Then try using ylang-ylang by itself or even orange or another citrus essential oil. Diffuse it in the air or sniff straight from the bottle. It’s an instant mood lifter. Even adding it to your cleaning routine will make you happier. Are you feeling angry? Yes there’s help for that as well. • 3 drops of bergamot • 3 drops of helichrysum • 3 drops of roman chamomile Again you can add to a diffuser or sniff from bottle or add to a roller-ball and apply to wrist and heart area. I do hope you know how important it is to do a deep breath, remember we are all different, and embrace the moment, and above all love, laugh, and embrace the life you have! Happy Holidays and embrace yourself naturally!
year to 54 times. One person might not notice this decrease, but nationally, it adds up to a lot of missing sex. Indeed latest General Social Survey data, from 2016, shows sexual frequency fell even further. The causes are many and not fully understood, says Julian, ranging from fewer people getting married, to financial problems, too much TV to dating apps, everyone, it seems has a suggestion-but few concrete answers. “Name a modern blight, and someone, somewhere, is ready to blame it for messing with the modern libido”, adds Julian. For the full article go to: www.theatlantic.com
Nashville one of the worst cities for Diabetes
Nashville-and Tennessee-come near the bottom of the latest rankings for Diabetes and Obesity. Tennessee ranks 43rd in the nation (top is Alaska) and Nashville comes way down the listing at 102, though Clarksville rates even lower at 131 and Memphis a poor 168th. Healthiest community is Provo-Orem in Utah, worst is Fort Smith in Arkansas.
Sheila McGinnis offers some ways to combat the stresses and strains of the Holiday Season, using Essential Oils.
The report, part of the GallupSharecare State of American WellBeing series, examines the prevalence of diabetes in 186 communities nationwide and across all 50 states. The overall diabetes rate in the U.S. adult population is growing, up from 10.8% in 2008-2009 to 11.5% in 2016-2017. The rate increase has resulted in about 1.7 million more Americans with diabetes diagnoses now than would have been the case had the rate not changed since 2008-2009. Even more alarming is that obesity, a key risk factor in the development of type 2 diabetes, has climbed by 2.3 points since 20082009, to reach 28.3% nationally in 2016-2017. 5
For more news go to: www.healthandwellnessnashville.com
Healthcare is failing the Nashville elderly
This month’s Healthy recipe by Laura Lea
Newly released survey results from Clover Health reveal that 22% of Nashville area seniors have skipped necessary medical care since turning 60, “demonstrating the dire need for affordable and accessible healthcare services in the region”. Further, the survey uncovered troubling demographic trends, finding that low-income seniors in the region are skipping medical attention at even higher rates. Nationally, 18% of seniors said they had not gone to the doctor when experiencing a health issue, putting Nashville behind the rest of the country.
Baked pumpkin spice donuts Total time: 48 mins. 7 Donuts Ingredients: Dry ingredients • 1 ¼ cups certified GF instant oats • ¾ cup blanched almond flour • 2 teaspoons ground cinnamon • ¼ teaspoon ground nutmeg • 1 ½ teaspoons baking powder • 1 teaspoon baking soda • ¼ teaspoon sea salt
Wet ingredients • 2 large eggs (room temperature) • ½ cup coconut sugar • ¼ cup avocado oil • ½ cup pumpkin puree • 1 teaspoon vanilla extract
Other findings in Clover’s survey include: • Nashville area seniors cited two main reasons for avoiding necessary medical care – of those who skipped seeing a doctor, 55% said the high cost was the top deterrent, followed by 22% who were not able to find a doctor they liked.
Coconut butter glaze • ½ cup melted coconut butter (not oil) • ¼ teaspoon cinnamon • 1 tablespoon coconut sugar
Directions: DONUTS 1. Add instant oats to a high powered blender or food processor and pulse until it forms a flour consistency. I personally prefer using the blender because I think it creates a finer consistency. Preheat oven to 350 degrees and place a 6-donut silicon mold on a baking sheet. Spray mold with olive oil or coconut oil spray or grease with any fat of choice. 2. In a large mixing bowl, whisk together dry ingredients. In a separate mixing bowl, whisk together wet ingredients. Pour wet ingredients into dry and stir until thoroughly combined. Fill donut milks approximately 3/4 of the way full. If you fill them more, they’ll break when you try to get them out. 3. You will have some batter leftover after filling all 6 donuts. You can either make a 7th donut after the first batch comes out OR, what I like to do, make two muffins in cupcake tins. Bake donuts for 17-18 minutes, or slightly firm to touch but still with some give (they may may seem underdone but I promise they will firm up!) Allow to cool 15 minutes before loosening the edges with a butter knife and removing from the molds. Dip donuts into coconut glaze and continue to cool on a slotted rack. I suggest putting parchment paper under the rack to catch excess glaze. Once completely cooled, donuts will keep tightly sealed on the counter for 48 hours in the fridge for 5 days. If refrigerating, I suggest reheating in a 350 degree oven for just 3 minutes or until slightly warm to touch.
The elderly in Nashville are ignoring their health. • 25% of female Nashville seniors skipped the doctor in spite of a health concern, compared with only 17% of men surveyed. • A total of 32% of Nashville seniors with a household income less than $35,000 have not sought medical attention when needing it. • Of those Nashville seniors who did not get a flu shot last season, 29% admitted to not seeking medical care when they thought they needed it.
Organic Skincare Facials - Massages - Body Care Eyelash Lift, Tint and Perms
GLAZE 1. To melt coconut butter, I suggest adding 1 inch water to a small sauce pot. Bring water to a simmer and add coconut butter jar directly to pot (ONLY if it is a glass jar). Allow to sit for 10 minutes while water is simmer, until you can stir easily with a spoon. Combine coconut butter with cinnamon and coconut sugar and whisk to incorporate.
Waxing – Vegan Nail Care Relaxation Salt Room Spa Packages Available
For more great recipes go to: www.llbalanced.com 6
For more news go to: www.healthandwellnessnashville.com
Climate change: Ignore at your (and your children’s) peril
PERSONAL ADVICE: ASK DR. LISA
Tips for Self-Care during the Holidays The holidays are intended for families and special friends to come together and celebrate. Unfortunately commercialism at times invokes much more stress than pleasure during this time of year. Events and parties have us rushing – healthy diets are tossed aside and our sleep patterns are often overlooked. For many this can be a recipe for burn-out. The good news is that we can change the way we approach celebrations and take care of our needs during this season. This year, give to yourself first in order to be emotionally and physically satisfied to give to others.
H
ere are a few strategies to help you with self-care during this time of year: 1. Give up expectations The holidays can prompt unrealistic expectations. Many people struggle with depression and high anxiety over the holidays and not everyone is experiencing “Happy Holidays.” Previous experiences, passing of loved ones, job loss or financial difficulties are often heightened during the holidays. Practice self-care and give up expectations of the “perfect” family with the “perfect” tree while hosting the “perfect” parties and giving the “perfect” gifts. When you let go of these false illusions and ideas you allow yourself to experience greater joy and celebrate in the reality of the moment. 2. Give yourself permission to say “No” It is natural when you begin to switch your thoughts to self-care to feel guilty, irresponsible or even selfish. Instead, give yourself permission. Allow yourself to say “no” to attending or hosting an event, or “no” to overspending on gifts. Allow yourself the right to do what is best for you. Take time to ask yourself – What do I value most? What type of traditions are important to me that I wish to maintain? 3. Abandon the drama of seasonal hustle Plan ahead and arrive at functions that to allow yourself time to mentally prepare. If possible, plan your shopping time during quieter hours – or shop online and avoid crowds all together. By changing our perspective of the situation, we can approach things with calmness. Create a sense of peace and joy, true holiday feelings, inside your mind and spirit.
4. Practice moderation This is the time of the year where it is easy to over-indulge. We find it easy to neglect healthy eating. Sleeping patterns may be altered. Overspending may be the norm to purchase gifts for those on our lists. It is common to be swept up into excessive behavior. Remember, is this situation, gift or circumstance going to really matter in a week, month or year from now? Aristotle wisely stated, “All things in moderation.” 5. Gratitude attitude Take time to reflect on what you are grateful for this year, whether it’s your own accomplishments, your family and friends, your health or your pets. When in stressful or depressing periods of life writing down things one is grateful for can help lift these negative feelings.. Try writing a few (even in the Notes section of your phone!) or make a mental list in your head each night as you’re falling asleep. Gratitude is an anecdote for stress and a powerful form of self-care. 6. Ask for help You don’t have to do everything yourself. Be willing to reach out and ask for help, whether it’s to request that guests bring a dish to your celebration or gathering or ask for a couple of extra days on a work deadline. For many, asking for help is seen as weakness – this is nothing further from the truth! If in the past you have done “everything yourself” perhaps make this year the time of a new tradition – to all take part and help! If you or your family are having difficulty with the
Within your children’s lifetime climate change could seriously effect their health. Many politicians may choose to ignore the subject of Climate Change, but the National Climate Assessment report, produced by a team of more than 300 federal and non-federal experts chooses not to, it makes for uncomfortable reading. It starts by saying: “The impacts of climate change are already being felt in communities across the country. More frequent and intense extreme weather and climate-related events, as well as changes in average climate conditions, are expected to continue to damage infrastructure, ecosystems, and social systems that provide essential benefits to communities. Future climate change is expected to further disrupt many areas of life, exacerbating existing challenges to prosperity posed by aging and deteriorating infrastructure,
holidays or are struggling with concerns that seem overwhelming contact Dr. Lisa Webb and her staff at Body & Mind Consulting, 615.310.1791 or at bodymindtn.com. The recent release The Executive Marriage Solution: Translating Boardroom Success to Bedroom Bliss authored by Dr. Webb can also be found on Amazon.com in kindle, hardback and softcover versions.
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stressed ecosystems, and economic inequality. Impacts within and across regions will not be distributed equally”. Weather is the state of the atmosphere from day to day. It includes temperature, atmospheric pressure, clouds, wind, and precipitation. Climate is the long-term average of the weather. It is observed over periods of many years, decades, and centuries. The report looks at all regions of the USA, for the South East, which includes Tennessee it highlights these changes: One example: These graphs show the variability and change in the length of the freeze-free season. The bar chart shows differences in the length of the freezefree season by decade (1900–2016) as compared to the long-term average for the Southeast. (right) The map shows
For more news go to: www.healthandwellnessnashville.com
trends over 1950–2016 for individual weather stations. The length of the freeze-free season has increased at most stations, particularly since the 1980s. Second example: The number of days with high minimum temperatures (nighttime temperatures that stay above 75ºF) has been increasing across the Southeast and this trend is projected to intensify, with some areas experiencing more than 100 additional warm nights per year by the end of the century. Exposure to high nighttime minimum temperatures reduces the ability of some people to recover from high daytime temperatures, resulting in heat-related illness and death. This effect is particularly pronounced in cities, many of which have urban heat
June 1st 2109 Vanderbilt Recreation & Wellness Center
islands that already cause elevated nighttime temperatures. Another example: The number of extreme rainfall events is increasing. For example, the number of days with 3 or more inches of precipitation has been historically high over the past 25 years, with the 1990s, 2000s, and 2010s ranking as the decades with the 1st, 3rd, and 2nd highest number of events, respectively. More than 70% of precipitation recording locations show upward trends since 1950, although there are downward trends at many stations along and southeast of the Appalachian Mountains and in Florida. For the full report go to: https:// nca2018.globalchange.gov/
Access to decent healthcare ‘poor’ in Nashville A recent survey conducted by Hart Research associates on behalf of the American Heart Association found that while a majority of Nashville residents assess their local community as being in reasonably good health, a large proportion have “serious chronic health problems and community access to quality affordable healthcare is perceived to be low”. And, more importantly, the survey uncovers enormous disparities in general health along racial and socioeconomic lines. When asked to assess the general health of people in their local community, Nashville residents were optimistic – 14% said it is “excellent or very good and 48% say good, while only a third say it is fair (27%) or poor (7%)”. However, when asked more specifically to rate their community’s access to quality affordable healthcare, residents respond more critically – a bare majority (53%) said that everyone or most residents have access to quality affordable healthcare. Perceived access to healthcare differs significantly between White and African American residents: 57% of
Affordable healthcare is not easily obtained in Nashville, says the report. white residents say that everyone or most residents have access, compared with only 41% of African-American residents who say this. When asked about factors people consider when getting themselves to a hospital instead of calling 9-1-1, the biggest factors were all related to cost – the cost of an ambulance ride (57% major factor) and not having health insurance (52% major factor). Issues such as the belief that the ambulance will arrive too slowly (22% major factor), a general distrust of 9-1-1 (12%), and not having access to a phone (10%) are far less likely to be seen as important factors in people not dialing 9-1-1.
10 Reasons
why you should book your Booth today: Booths from Just $195 (if booked before October 31st) For as little as $95 deposit you can secure a prime position booth today.
1
Huge 100,000 sq ft venue will Showcase every kind of health, wellness, and fitness service or product. Covering all areas of alternative and traditional treatments and therapies.
2
Reasons 3… and 4...
Call 615 678 5683, email expo@phrmedia.com www.nashvillehealthandwellnesssfest.com
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H&W Fest
June 1st 2109 Vanderbilt Recreation & Wellness Center
I
n just four weeks nearly 50 booths have been snapped up by everyone from Dentists to Yoga studios. We’ve also been signing up some great workshops speakers-and entertainers for the main stage. More details and we finalize the arrangements. The first Nashville Health & Wellness Fest is already looking to be the event next year to be at if you’re in anyway connected to the health, wellness and fitness business. Booths cost from just $220-and pay only 50% at the time of booking. Go to www.nashvillehealthandwellnessfest.com for more information. Or call 615 678 5683.
Top Yoga Coach signs up for the H&W Fest. Lauren Zoeller (pictured left) is a Nashville based meditation, life and yoga coach who has built up an impressive following in a very short time. Her courses and workshops are sell outs across Tennessee and the South East. She’ll be running a workshop at the Fest on ‘Self Care’ one of her most popular sessions. Her coaching practice centers around helping individuals find work/life balance for increased happiness and heightened performance. Lauren believes that yoga, meditation, and proper self care can give anyone the balance they need to take ownership of their body, believe in themselves and live a happy life. More info: https://laurenzoeller.com/ Some of the latest exhibitors to sign up for the Nashville Health & Wellness Fest; 12 South Wellness Tutor Advanced Spine & Wellness, Chiropractic Antonia Blue Star Energy Healer B. Ever Foxy - SeneGence/LipSense Ind Distributor Basics and Beyond Fitness & Nutrition Cultivate Acupuncture LLC Do Terra Earth Smarte Water
10 Reasons
why you should book your Booth today: A real ‘Festival for Healthy Living’: with 10 top class, informative workshops and talks by industry experts, local and national.
3
Fitness 1440 Nashville
They’ll be demonstrations, advice and fun for every age, with day long activities, entertainment and shopping.
4
Reasons 5… and 6...
Call 615 678 5683, email expo@phrmedia.com www.nashvillehealthandwellnesssfest.com
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Float Horizen Freedom Paramotors Get Your Trim On- Coaching By Kris Harmonized Brain Center Hazel House Holistic Healing Health & Wellness Magazine Summit Family Chiropractic Crist Chiropractic J Daron Clark, DMD PC Local Table Magazine Optimal Health Management
Herban Market Intravenous Solutions Island Of Wellness/Divine Homeopathy JB’s Wood & Whatnot Kestner Health + Wellness Malibu teeth Whitening Nashville Music City Healing Pruvit Quantum Light Shamanic Healing Refinery wellness + aesthetics Resplendent Healing Sanctuary Functional Medicine** The Butterfly Institute The Nature Of, LLC Wang Vision Institute Platinum Wellness Agrin Health Dixon Center of Chiropractic The Heiminger Foundation
Treatment for Neuropathy
At the forefront of our treatment regimen is the use of an infrared diode device, also known as low-level light therapy, photon therapy or photo therapy. This therapy outputs infrared light ranging in wavelength from 430-880nm. The best wavelengths to use are infrared, specifically the narrower wavelengths in the near infrared (NIR) band centering around 900 nm. When used appropriately on the affected are, these lights promote the release of nitric oxide from the endothelial cells, increase local blood flow and stimulating angiogenesis.
Do you have these symptoms of Neuropathy? Dr Sharon Roth of Roth Wellness looks at the symptoms of Neuropathy, and how they can be treated without using drugs or surgery.
D
o you suffer with: Numbness, Burning, Tingling, Pain or Balance issues? Many of our patients with Neuropathy feel like their feet are standing on nails or tacks. Peripheral Neuropathy is a condition affecting more than 30 million American, and the condition is growing rapidly. In our clinics across the country, we have developed a precise and effective system treating peripheral Neuropathy. This program is helping thousands of people across the US with the debilitating condition. The interventions and technology we use are designed to address the multiple factors that can contribute to the development of Neuropathy, and provide ongoing relief for our patients.
Given that peripheral Neuropathy almost always has a vascular component the first group of therapies we utilize are designed to improve nitric oxide production, nerve re-education, angiogenesis, and increase circulation to the extremities. When we can improve the underlying blood supply to the peripheral nerves as well as address the centrally mediated pain, patients experience substantial decreases in pain, increased balance, and diminished numbness/tingling that is all too common with Neuropathy. We have a uniquesystem where you will only have to come in the office 1x/week for a period of time, while gaining independence from your Neuropathy Condition. 11
A double-blind, randomized, placebo controlled study published in the Journal Diabetes Care (with the plantar surface of the diabetic foot), found remarkable improvements in balance following a course of infrared therapy. At the beginning of the study, 90% of subjects reported substantial balance issue; after treatment this declined to only 17%. Another study published in 2006 found a 78% reduction I falls and a 72% increase in activities of daily living. The rate of wound incidence in diabetic peripheral neuropathy also dramatically decreased with the administration of this therapy. One study found the rate of new diabetic foot wounds to be 1.5% in the treatment group vs. the national average of 7.3%. This results in a substantial cost savings as well as a reduction in patient risk due to wound healing complications. As promising as the results of infrared treatment as a monotherapy may be, we have seen more comprehensive results with the addition of several other therapies. Electrical stimulation with the ReBuilder: Peripheral neuropathy is primarily a nerve problem. The primary tool we use is the ReBuilder, a unique electrical stimulation device that opens the nerve paths, reeducated the nerves, remmineralizes the synaptic junctions between the nerve cells and treats all the nerves from the toes, up the leg, across the central nervous system and peripheral nervous system synaptic junctions, and then down the other leg. This device is currently used at The Cancer Treatment Centers of America and has been for more than 15 years exclusively and they have reported a 93 percent success rate in the reduction of both pain and numbness. Along with these two devices we also utilize cutting edge technology to help the patient get back to living the life they love. Neuropathy is a treatable condition without drugs, surgeries or injections! For more information call 615-229-7344
Local Gifts
Check out these great locally made When trying to decide on the perfect gift for your loved ones you may be surprised to find that some of the most desired presents may be crafted by some of our talented local artisans. Jamie Lober has 10 places you should investigate.
Music City Market Place.
Locally crafted jewelry, clothing, home goods and food will all be right at your fingertips. All take on an innovative approach to tackling the art and culture of our great city. If you have a person in mind and know their interests, preferences and amount you are willing to spend, someone from the market place can customize your gift. There is a big Music City Market Place sign on the window of this downtown building so you cannot miss it. 150 4th Ave. N Suite G250 Nashville, TN 37219. (615)259-4787. www.musiccitymarketplace.com.
Handmade Studio TN.
Every kitchen has room for some extra ceramics whether it be plates, mugs or dinnerware. Due to the designing and sculpturing process no two pieces will look exactly the same. For the artsy at heart, this business offers workshops with the creator where you will be directed step-by-step as you create your own special pieces. You may just discover a hidden talent. 100 Taylor St. Studio A23 Nashville, TN 37208. https://handmadestudiotn.com.
Music City Suds. If you have always wondered what soap superstars Lady Antebellum and Trace Atkins use, the secret is now out. The name of the soap is Music City Suds. The best part is there are
no artificial colors or additives that will upset your skin. Your friend or family member is sure to smile when he or she opens the soap that is wrapped in none other than reclaimed sheet music. Annex Ave. Nashville, TN 37209. https://musiccitysuds.com.
Art & Invention Gallery.
Whether you are looking for metalwork, furnishings, wooden toys, crafts or just something new and different, this is your spot. This gallery has received many words of praise including recently being named one of the top 50 shops in the southeast. If you prefer to take on a do-it-yourself project, the gallery offers workshops throughout the season where you can try your hands at a new skill. 1106 Woodland St. Nashville, TN 37206. (615)2262070. www.artandinvention.com.
Porter Flea Market. There will be a holiday market on December 7 and 8 at the Nashville Fairgrounds. It can be a one-stop-shop for all of your holiday gifting needs. You may even spot some items that you cannot resist taking home for yourself. Some popular items at the market include apparel, photography, ceramics, jewelry, furniture, home goods, beauty products and more. 625 Smith Ave. Nashville, TN 37203. www.porterflea.com.
Laura Lea Bryant, Nashville based Celebrity Holistic Chef makes her suggestions for places to buy some original locally made gifts: Judith Bright: Olive and Sinclair Chocolate:
Olive & Sinclair is Tennessee’s first and only bean-to-bar chocolate company. Slow-roasted and stone-ground, O&S was founded in 2007. O&S take particular pride in their take on bean-to-bar chocolate known as ‘Southern Artisan Chocolate’. Olive and Sinclair Chocolate Factory 1628 Fatherland Street - Nashville, TN 37206 https://www.oliveandsinclair.com/
Creator of Handmade designer. Every piece in their collection has passed through many skilled hands: from gem miners all over the world, to stonecutters in India, to metal suppliers in New Mexico, to the talented artisans in their Nashville and Atlanta studios. https://judithbright.com/
Live Fashionable:
While living in Ethiopia, founder Barrett Ward saw first hand how extreme poverty forced young women, generation after generation, to resort to prostitution as a means of supporting themselves and their families. 12
Hey Rooster General Store. For the creative, artsy person you can find beautiful paper products like calendars, books, planners, prints, frames and cards. For the fashionista, there are great options for apparel, jewelry, totes and shoes. Once you have accessorized your wardrobe you can move on and accessorize your home with candles and body products from the apothecary. Tea towels are always popular and feature designs like wildflowers, wine and cheese, winter, herbs, tomatoes, beer and Nashville boots. 1711 21st Ave. S Nashville, TN 37212. www.heyrooster.com. Inner Sun Soap. This business was started by a local mother who was looking for a solution to her son’s skin condition. The quality bath and body products are meant to soothe and improve skin. The owner uses her knowledge about skincare and wellness and makes sure to only purchase sustainable and organic products from trustworthy sources. https://innersunsoap.com. linenlaid&felt. Handmade sketchbooks, wedding guest books, photo albums, journals and more can add a magical touch to the holiday. The bookbinder who owns the business does everything from folding pages to stitching binding. Those who are interested can attend classes and learn how to bind books themselves. https://linenlaidfet.com. The goal was to provide an alternative that would give these women an opportunity to earn a living, empowering them to end the cycle of poverty that kept them trapped. ABLE has grown from producing a single collection of hand-woven scarves to a one-stop shop for ethical fashion, offering leather goods, handmade jewelry, denim, clothing and footwear. https://www.livefashionable.com/
Little Seed Farm:
At Little Seed Farm, they craft organic soap and skincare designed to ‘nourish and rejuvenate your skin while also being gentle on the environment’. Their products are sustainably produced on the farm using solar energy with only the most effective, high quality natural ingredients. https://littleseedfarm.com/
Local Gifts
June 1st 2109 Vanderbilt Recreation & Wellness Center
gift ideas Thistle Farms. When you purchase natural body and home products from this business you are helping women survivors find peace and independence as they heal. You can choose from bath and shower items, moisturizers, oils, candles and room sprays, textiles and décor, books, tea, jewelry, accessories and more. 5122 Charlotte Pike Nashville, TN 37209. (615)298-1140. https://thistlefarms.org.
Batch Nashville. This business flaunts the slogan handcrafted handpicked happiness. Located in the Nashville Farmer’s Market, there is something here for everyone on your shopping list. You can shop with confidence knowing that this business was voted Best New Retail Store by Nashville Scene’s Best of Nashville Readers’ Poll in 2015. (615)913-3912. https://batchusa.com.
Regular Columnist nutritionist Lindsey Joe of the Meal Planning Method makes her suggestions for some healthy gifts to give. 7/8 Springs Leggings by Outdoor Voices ($85)
12 South’s newest neighbor, Outdoor Voices, is making fans left and right with their approachable apparel for active lifestyles. Their signature 7/8 Springs Leggings come in various tri-colors that the fit friend in your life with love. Where to pick it up: 2309 12th Ave South, Nashville TN 37204
Deodorant Creams by Little Seed Farm ($14)
This aluminum-free and baking sodafree deodorant will leave you feeling and smelling fresh for all 24 hours in the day. It’s a local favorite that just so happens to make the perfect stocking stuffer! Where to pick up: Kroger or check their website https:// littleseedfarm.com/ for additional shops.
Gift Card from I Love Juice Bar ($25-100)
Love juice, but don’t have a home juicing system? Gift an I Love Juice Bar gift card to a loved one always on-the-go. With locations
all throughout Nashville, Brentwood, Franklin, Hendersonville, Mt. Juliet and Murfreesboro, they’re sure to find some fuel they can feel good about. Where to pick up: At any I Love Juice Bar location or online https://ilovejuicebar.com/shop
Multi-Collagen Protein Stick Pack by Ancient Nutrition ($9.95)
If you’re a fan and follower of local health guru, Dr. Josh Axe, you’re going to love his newest line of supplements. The product line includes collagen, a fast growing protein powder alternative. Where to pick up: Online https://store.draxe.com/
Amai Matcha by Firepot Nomadic Teas ($15.99)
Get your green tea fix at home by sharing the healthy goodness of this popular drink with someone you love this holiday season. They’ll be surprised at just how easy it is to enjoy a homemade matcha latte! Where to pick up: 2905 12th Ave S, Nashville TN 37204
10 Reasons
why you should book your Booth today: Massive promotion in Health & Wellness Magazine, from now until the event, will generate huge interest in Middle Tennessee’s health conscious community.
5
Posters, Radio, Press, Direct Mail, PR and Social Media will also be used extensively to attract visitors.
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Reasons 7… and 8...
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Christmas places to visit
Top 10 Nashville places
to feel the Christmas atmosphere Families do not have to wait until December 25 to enjoy the lights, music and entertainment of the season. The holiday happenings below will make you feel like Christmas all December long. Now welcome to the most wonderful time of the year. Jamie Lober make some suggestions.
Christmas, a musical celebration that is free and open to the public. On the evenings of December 20 and 21 you can sit back and watch performers Ginger Newman and Russell Davis put on the cabaret show Mistletoe, Mischief and Memories in the Grand Salon. 1700 Acklen Ave. Nashville, TN 37212. (615)460-5459. www.belmontmansion.com.
Chaffin’s Barn Theater
Check out this freshly renovated venue. Choose between Elf, The Musical; The Game Show: Holiday Edition and All I Want for Christmas is My Two Front Teeth. Experience the ambiance of Nashville’s original barn and most original dining and theater extravaganza. 8204 Highway 100 Nashville, TN 37221. (615)646-9977 for tickets. https://dinnertheatre.com.
Holiday Cruises on the General Jackson Showboat
Enjoy a truly authentic celebration with accomplished country musicians and delicious dining during the Music City Christmas Evening Cruise. If you prefer, you can revel in a high-spirited holiday cruise during the day on the Christmas Traditions Midday Cruise. You may catch yourself singing along to some Christmas classics by Nat King Cole or Mariah Carey or dancing to Broadway tunes. The grandeur of the showboat will make you feel like you took a step back into history. 2812 Opryland Dr. Nashville, TN 37214. (615)458-3900. www.generaljackson.com.
Cheekwood Estate & Gardens
Prepare for an evening to remember. November 23 through December 30, 7 nights a week you can savor the holiday cheer as you stroll through one million lights illuminating this pretty 55-acre botanical garden. On the property of this cultural attraction estate there is also an art museum which was the original home of Leslie and Mabel Cheek in 1929. 1200 Forrest Park Dr. Nashville, TN 37205. (615)356-8000. https://cheekwood.org/calendar/holiday-lights.
Nashville Ballet
Nashville’s Nutcracker ushers in the season of joy and giving from Saturday, December 1 through Sunday, December 23. Take the wonder of this classic holiday tale and merge it with the city’s shining history to create a show to remember. The music and choreography will leave you feeling spellbound as you embark on a magical journey. TPAC’s Jackson Hall, 505 Deaderick St. Nashville, TN 37243. (615)297-2966. www.nashvilleballet.com.
Nashville Christmas Parade
Mark your calendar for December 1 at 8:30am so you can be at the corner of North 1st St. and Brandon St. to kick off this year’s parade. You can expect extravagant floats and great performers. Hosted by The Westin, this signature event has been part of the city’s festivities for almost a century. Reserve your seat early as it is sure to be a sellout. All proceeds support Monroe Carell Jr. Children’s Hospital at Vanderbilt. Nashvillechristmasparade.com.
Belmont Mansion
Daily house tours are available at this stately gem from November 23 through December 31. Start your day bright and early on Saturday, December 8 with Noel, Notes and Nibbles. You can enjoy light breakfast bites and musical entertainment as you bask in the Victorian mansion. On December 10 you can check out Camerata 14
Christmas places to visit
Gaylord Opryland Resort
The fun never ends at this famous country Christmas. You will find over 3 million lights on this property and events galore. You can choose from Cirque Dreams Holidaze, Ice! featuring Dr. Seuss’ How The Grinch Stole Christmas, a Trace Adkin’s performance, snow tubing, glacier glide ice skating and rides for those seeking a little more adventure. You can even pack a bag and plan your own staycation. 2800 Opryland Dr. Nashville, TN 37214. (615)889-1000.
Santa’s Christmas Trees
The holiday would not be complete without experiencing the fun of picking out your very own fresh Fraser Fir tree. If you really want to accessorize there are decorative wreaths and garlands available for all to cherish. There are many locations to choose from throughout Davidson County. Delivery can be arranged for your convenience. 2501 12th Ave. South Nashville, TN 27204. (615)467-4001. www.pickyourownchristmastree.org.
Music City Winterfest
Bring friends and family to Centennial Park on December 8 and 9 to get into the spirit of the most wonderful time of the year. You can plan to attend breakfast with Santa to bring out your inner child with crafts, live entertainment, photos with Santa and of course great food and goodie bags for kids. Adults may prefer the onesie brunch where you can wear your favorite pajamas as you sip on cocktails and jam to live entertainment. The holiday market at Winterfest will provide unique gifts for your entire shopping list. 2500 W. End Ave. Nashville, TN 37203. www.musiccitywinterfest.com.
SantaCon
Put on your party hats for a night out on the town on Saturday, December 8. Usher in the holidays at some of the best pubs in Nashville while in your best Santa attire. Upon registration you will be given an official wristband and map guiding you to the hot spots and providing generous discounts. www. nashvillesantacon.com.
Healthcare in the Future
What does the Future of your healthcare look like?
W
e continue our look into the future and how everything from a simple vitamin or plant to advances in drug research could shape the way we look after ourselves and how we are treated for our illnesses.
Ketogenic Diet Also referred to as the Keto Diet, the Ketogenic Diet has soared in popularity, with regimes such as Whole30 and the Keto Reset Diet strictly shunning all carbs, grains and sugar in favor of vegetables, animal fat and meat, along with more vegetables, animal fat and meat. Many versions of the Ketogenic diet exist, but all of them ban carb-rich foods. Problems around the Keto diet’s lack of ecofriendliness have become a big focus with meat requirements impacting the planet as the livestock industry generates the same amount of greenhouse gases as global transport combined. As a result, a new breed of the eco-conscious are adopting the same high-fat, high protein principles that work for those on Keto, just without animal produce. In August this year, functional medicine practitioner Dr Will Cole launched his new book, The Ketotarian, a mostly plant-based Keto diet plan that claims to ‘boost your energy, crush your cravings and calm inflammation’.
Kids Gyms Why should adults have all the fun at the Gym? Seems that question is being addressed Worldwide. As Third Space in London gets ready to launch their own kid’s gym in the second quarter of 2019, the trend for dedicated children’s workouts and fitness spaces is starting to take hold. In Hong Kong, Generation Goji at Goji studios gets kids leaping, rolling, throwing and running using childfriendly equipment. The Little Gym in the US, claiming to be the world’s ‘premier enrichment and physical development center for children’ ages four months through 12 years, focuses on movement-based learning and imaginative play to help build the confidence and skills needed at each stage of childhood. In addition, there are many new digital apps designed to enhance the wellbeing of children, such as Mindful Powers, a kids app centered on mindfulness, and the Max Mindpower Bear, a children’s app created by a 30-something neurologist that helps children learn to feel and name their emotions. The new Fitbit Ace is designed to get kids away from computer screens and into activity.
Kombucha Goes Big Kombucha is a fermented tea that has been consumed for thousands of years. Not only does it have the same health benefits as tea — it’s also rich in beneficial probiotics. Kombucha also contains antioxidants, can kill harmful bacteria and may help fight several diseases. 2018 may have been the year gut-health-friendly Kombucha became more popular than ever. The once-obscure fermented tea drink is now thoroughly mainstream, and with its newfound popularity comes a coterie of small, craft brewers dedicated to nextlevel, seasonally driven ‘booch. According to Square, Kombucha sales are up by more than 12 times from three years ago, and one research firm says the category is already worth an annual $600m (and counting). According the Grand View Research, “The global Kombucha market size was valued at $760m in 2016. This market is projected to be driven by rising product innovations, flavor experimentation, and consumer awareness about health benefits associated with the product.” Need another reason to drink up? Kombucha is loaded with probiotics, it has antioxidants, improves digestion and overall gut health, enhances energy, stimulates your immune system, reduces cholesterol, aids in weight loss, and helps prevent cancer. 16
Healthcare in the Future
Living Wall Designs
Longevity
Living walls have entered a bounty of corporate spaces as of lately. A living wall, or vertical garden, is a collection of wall-mounted plants. Vertical wall gardens are the latest trend in home design and are the perfect way to bring a bit of the outdoors, inside. They can be found on exteriors or interiors of buildings, and can range in size from just a few square feet to entire walls in atrium spaces. When vertical gardens are used on the interiors of buildings, they can help improve air quality not only because plants naturally remove carbon dioxide and produce oxygen-rich air, but also because plants can filter the air around them by absorbing and cleaning pollutants. When they’re used inside, living green walls frequently act as a threedimensional, living piece of artwork, providing an aesthetic component as well as a health element.
Did you know Americans have a shorter life expectancy compared with residents of almost all other high-income countries? And it’s actually decreasing? Globally, the US ranks 43rd when it comes to life expectancy at birth, with an average life expectancy of 80, according to 2017 data from the Central Intelligence Agency’s World Fact book. A new study conducted by the Circulation Journal suggests that you can prolong your life expectancy by more than a decade! How to do it: never smoke, maintain a healthy body-mass index, keep up moderate to vigorous exercise, don’t drink too much alcohol, and eat a healthy diet. For an interactive World Map showing Longevity for each country go to: http:// worldpopulationreview.com/ countries/life-expectancy-bycountry/.
Mainstream Meditation Across the nation, mindfulness and meditation are becoming part of daily routines and less associated with ‘alternative culture’. Everyone from corporate executives looking to wring out every last ounce of productivity in a day, to the mom in the park with her kids, is exalting meditation and its supposed mental and physical benefits. Mindfulness meditation is a practice that combines focus, controlled breathing, and relaxation. Meditation and Reiki help to reduce stress, lower blood pressure, improve immune function, and promotes calm body, mind, and spirit. In recent years, surveys have been conducted to estimate how many people meditate in the world but there are no reliable results. A rough estimation of people who meditate globally ranges between 200 and 500 million people. Different groups of people meditate in different ways. 17
Top 10 Countries for Longevity Men Rank Country
Women Life expectancy
Rank
1
Iceland
81.2
1
Country Japan
Life expectancy 87
2
Switzerland
80.7
2
Spain
85.1
3
Australia
80.5
3
Switzerland
85.1
4
Israel
80.2
4
Singapore
85.1
5
Singapore
80.2
5
Italy
85
6
New Zealand
80.2
6
France
84.9
7
Italy
80.2
7
Australia
84.6
8
Japan
80
8
Republi of Korea
84.6
9
Sweden
80
9
Luxembourg
84.1
10
Luxembourg
79.7
10
Portugal
84
Healthcare in the Future
Marijuana
Today, the U.S. is the epicenter of the legal cannabis market and it appears it will hold that position for the foreseeable future. In 2017 the worldwide legal marijuana trade grew by 37% and was worth $9.5 billion. At $8.5 billion, the U.S. accounted for 90% of it . At $0.6 billion Canada’s 2017 share was 6%. The rest of the world combined made up the remaining 4%. By 2022, legal cannabis revenue in the U.S. market is projected to hit $23.4 billion (73% of the market). During the same period, Canada is projected to reach $5.5 billion (17%) and at $3.1 billion, the rest of the world will represent almost 10% of the legal cannabis market. The global legal marijuana market is expected to reach $146.4 billion by end of 2025, Here in the US, Michigan recently voted to legalize the recreational use of cannabis, while Utah and Missouri legalized it for medical use.They join 31 other states that have already gone the medical route, and nine others that have gone fully recreational. But Tennessee — based on its choice for a new governor — is not moving with the pack. Bill Lee, a Republican businessman who handily defeated Democrat Karl Dean in the gubernatorial race, has said previously he is opposed to medical marijuana legislation and marijuana decriminalization. In more enlightened States the benefits, both in health and economic terms have been well documented. As more States move to accepting Marijuana, it could lead to a decrease in demand for opioids. But there is conflicting evidence about how the use of marijuana might affect pain, and whether or not legalizing marijuana might lower the necessity for prescribed opioids, says Lynn R. Webster, M.D. writing on www.prahs.com. “States where it is legal to use medical marijuana do appear to have lowered their use of opioids. There seems to be a correlation between the availability of medical marijuana and a slower rise in the increase of prescribed opioids. While it can’t be proven the two are related, the association is strong. The Rockefeller Institute of Government has found that, in states where patients have access to medical marijuana dispensaries, Medicare patients use 14.4% fewer opioids.” Not what Big Pharma wants to hear, but potentially good news for the rest of us.
Matcha Made While green tea has long been a recommended part of a healthy diet, another brighter shade is becoming increasingly popular: Matcha. Although it’s just now catching on, this ancient drink has been enhancing lives in Japan for over 1000 years, where it is revered for its mental and medical remedies. Matcha is a fine powder of ground whole green tea leaves. Unique from other teas, it is the only tea where the entire leaf is consumed. It can be used in a large variety of ways, from hot and cold drinks, an added boost to smoothies, green tea flavored sweets, and even baked goods like cookies. Matcha green tea benefits include: A high amount of catechins, which are plant compounds in tea that are natural antioxidants. Antioxidants help protect you from harmful free radicals, which can damage cells and cause chronic disease. Matcha green tea has been shown to improve attention, memory and reaction time. It also contains caffeine and L-theanine, which may improve several aspects of cognition. Green tea has been shown to reduce levels of cholesterol, and studies have also shown that drinking green tea is associated with a reduced risk of heart disease and stroke.
Mental Health At first glance, the future of mental health can seem disheartening. Depression is currently the most common mental disorder, with 300m people affected globally (over 43m Americans). The World Health Organization expects that by 2030 Depression will have become the largest single healthcare burden, costing $6 trillion globally. For perspective, that’s roughly equivalent to the total global healthcare spend in 2012. Technology has opened a new frontier in mental health support and data collection. 1000’s of Apps on Mobile devices are giving the public, doctors, and researchers new ways to access help, monitor progress, and increase understanding of mental wellbeing. Some interesting future developments as outlined by Dr Joseph F. Goldberg, MD, associate clinical professor of psychiatry at Mount Sinai School of Medicine, New York, NY, include: 1. Earlier diagnosis and early intervention. The goal is to try to delay, modify, or ameliorate serious mental illness by using both pharmacotherapy and psychotherapy. 2. A tsunami of genetic discoveries. Almost weekly, psychiatric geneticists are discovering genes associated with serious psychiatric disorders. Ultimately, these genetic discoveries will lead to the holy grail of psychiatric treatment: specific, biotechnology-driven, disease-modifying drugs rather than merely symptom-control agents. 18
3. Neurostimulation for brain repair. The next “big thing” may be deep-brain stimulation (DBS), which is becoming a routine treatment for neurologic conditions such as Parkinson’s disease. DBS has potential to provide major treatment breakthroughs, and DBS research is progressing rapidly. 4. Pharmacogenetic screening in clinical practice soon will become routine – it already is at a few U.S. academic hospitals – and will enable psychiatrists to customize drug treatment to achieve better efficacy and tolerability for each patient. This will help us adapt therapies to address genetic variations within our ethnically diverse society. 5. Intertwining of physical and mental disorders. A comparatively high mortality rate from cardiovascular disease has been documented in persons with serious psychiatric disorders, especially schizophrenia, bipolar disorder, major depression, and anxiety. Similarly, persons with obesity, diabetes and hypertension suffer from higher rates of psychiatric disorders. The optimal psychiatric practice is becoming a collaborative model of care between psychiatrists and family physicians, so that patients receive integrated, comprehensive physical and mental treatments.
Healthcare in the Future
June 1st 2109 Vanderbilt Recreation & Wellness Center
The Rise of the Mesonutrient 2018 was the year we learned to separate our macronutrients (proteins, fats and carbohydrates) from our micronutrients (vitamins and minerals). Now get ready to start obsessing over your Mesonutrients. Mesonutrients are the active compounds inside superfoods that make them so “super” and good for us to eat. To take full advantage of a superfood’s mesonutrients – aka their active compounds or active ingredients – you can actually skip the superfood entirely and go straight to the source. Let’s take Turmeric, for example. The laundry list of Turmeric’s health benefits includes helping manage inflammatory conditions such as metabolic syndromes (like high blood pressure and high blood sugar), arthritis, anxiety, and high cholesterol, according to an October 2017 paper published in the journal Foods. The paper’s authors also wrote that turmeric can alleviate exercise-related pain and inflammation. Additionally, a “low dose of the [turmeric] can provide health benefits for people that do not have diagnosed health conditions.” Despite the health benefits of Turmeric drinks, you can get a higher, more concentrated dose of Curcumin – the active ingredient in turmeric that’s responsible for the plant’s anti-inflammatory benefits – in a supplement or powder form. This way, you can still take advantage of Turmeric while bypassing any of the health risks of sweetened turmeric lattes.
Mindfulness and Breathwork With a market size of $1.1 billion as of 2015 (it’s only grown since), which is part of the overall $16 billion market of alternative health according to market research firm IBISWorld, it’s clear that stressed, anxious, and goal-oriented people are looking for ways to manage, respond to technology’s unrelenting poke, and improve their relationship with their own minds and bodies. A market this large gives rise to segmentation, and mbg predicts Breathwork will be a buzzword in 2018. At the annual Mind Body Green conference this year, Breathwork sessions were by far the most in-demand. Teacher and meditation guide Ashley Neese, as well as human performance expert Brian Mackenzie and neurobiologist Andrew Huberman, Ph.D., discussed how Breathwork is quickly becoming the next frontier in wellness. “I’ve seen a huge increase in demand for this work on the private, group, and corporate levels because of its effectiveness and accessibility,” Neese said. “Breathwork is a foundational practice making it such a popular wellness modality.” “Meditation, while useful too, is not available in moments of stress whereas specific patterns of breathwork can be used anytime, anywhere to buffer stress, raise energy levels, and impact clarity of thought and decision making,” said Dr. Huberman, who runs the Huberman Lab, a research division of the neurobiology department at Stanford University. “People are interested in how they can control their internal real estate,” he said. “Specific patterns of breathing are a powerful knob on the nervous system and the body, in order to control state.” Conscious breathing activates the diaphragm, which stimulates the vagus nerve, much like laughter. “Through conscious manipulation of one’s breath, an individual can adjust personal chemistry and personal well-being,” said Nevine Michaan, founder of Katonah Yoga who teaches breathwork as an integral part of the practice.
10 Reasons
why you should book your Booth today:
7
News grabbing headline Celebrities will be at the event pulling in the crowds.
Over 200 booths available in all sizes, for every budget. Special sponsorships available as well!
8
Reasons 9… and 10...
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Healthcare in the Future
Mindful Experiences 2018 has seen a major uptick in people seeking out wellness experiences. Think wellness retreats, spas, and meditation studios. While the trend here isn’t new, more and more wellness- and mindfulness-focused experiential businesses are popping up and helping people create space for themselves. “Going to a retreat allows us to take time to utilize our neural plasticity and make real changes in our brain. We can create traits that we choose for
Mitochondrial Optimization The growing interest and research in Mitochondrial health have spawned a pro-fat revolution. The increasing popularity of the Ketogenic diet, which is based on high fat consumption and credited with a number of positive health benefits, has only helped the pro-fat movement spread faster According to leading advocate, Dr. Lipman, “The Mitochondria are power plants in the cells that turn your food and oxygen into energy in the form of ATP. These mitochondria power the biochemical reactions in your cells.” When they’re not functioning optimally, people can expect to “get less from (their) body and brain, feel more tired, and age quicker.” The best way to fuel the mitochondria? Eat more healthy fats. “At this point, I hope most people know that healthy fats are not only good but necessary for proper bodily function,” Dr. Lipman explains. “Mitochondria prefer to be fueled on fat, not sugar or carbs.” Keep your eyes peeled for bigger brands, with more high-fat focused and Ketogenic products becoming available in grocery stores all around. Until then? Make your own fat bombs, keep eating that coconut oil and stock up on avocados.
our lives such as acceptance, peace, wisdom, and self-compassion,” explains Heather Prete, a UCLA – certified mindfulness facilitator, self-compassion teacher, mindfulness in recovery coach, and teacher at The DEN Meditation. “We deserve to take time for ourselves and dedicate several days to develop the well-being that is our birthright.” No matter if you call them resolutions, goals, or intentions, there’s a wellness retreat to help you create the life you want.
Moringa Move over Matcha – the latest natural ingredient to hero in your morning smoothies is here! Moringa powder –a velvety green powder called a “miracle” in its native India – is tipped to be 2019’s superfood of choice. Moringa contains vitamins A, B, C, E, and K, alongside Calcium, Iron, Magnesium, and Essential Amino Acids, which, in layman’s terms, converts to an ability to fight free radicals, prevent disease,
reduce inflammation and protect our cardiovascular and brain health. With a glowing scientifically-backed review, it’s no surprise Moringa is emerging on store shelves in the form of powders, oils and capsules that can be supplemented into your daily diet (think, subbing in Moringa as a replacement for protein powder in smoothies). Containing vitamins, minerals, antioxidants and a plant protein value that rivals the benefits of our beloved, moringa is proving to pack a punch in the latest line of ingestible health and beauty trends.
Natural Beauty becomes the next ‘Organic Food’ We are now more aware of what’s going into our products thanks to watchdog organizations like the Environmental Working Group (and its ingredient database and ranking system, Skin Deep) and this has led to increased demand for transparency. A recent study led by researchers at the University of California, Berkeley, revealed how a short break from certain shampoos and lotions made with chemical ingredients can result in a significant drop in levels of people’s hormonedisrupting chemicals. but large corporations are finally hearing the call. Manufacturers and retailers have been quick to realize the potential this marketplace has. For example:, Target recently implemented a new chemical strategy that is one of the most comprehensive chemical policies in US retail. It promotes ingredient transparency and bans certain chemicals in beauty, baby, personal care and household cleaning product categories by 2020. Another example is Unilever. It has emerged as one of the most progressive players in the natural beauty space. Earlier this year, the company promised improved transparency in its ingredient lists, specifically lifting the veil from “fragrance,” one of the most mysterious items on a product’s ingredient list. The company also launched a new in-house brand, ApotheCARE Essentials, in November 2017, to meet 20
the needs of consumers demanding hair care, body wash, in-shower oils, and body moisturizers with a cleaner ingredient list. In addition major players in the industry such as L’Oréal, The Body Shop, and Estée Lauder launched several organic products that target the aging population. Natural deodorant is another hot topic, which is projected to grow more than 15 percent every year until 2022. Procter & Gamble got a head start and bought the brand Native, which is aluminum- and paraben-free. Like Unilever, the corporation vowed to disclose the ingredients in “fragrance” by the end of 2019. Gregg Renfrew, founder of Beautycounter, a cosmetics and skin care e-retailer that tries to educate consumers about the potential toxicity of some makeup said “In fact, natural and safer brands are outselling their traditional competitors by two to threefold.” Late last year, the research firm Kline & Company reached a similar conclusion, predicting that the synthetic cosmetics sector will decline in the next two years, while the natural skin care segment will grow. Already, the firm found, naturals have grown by 7% in the U.S., compared to a 2% rise in the overall beauty market in 2015. The global organic personal care market size is projected to reach USD 25.11 billion by 2025.
Healthcare in the Future
Non Alcoholic Events While most dance parties end in the wee hours, these trending events starting at 6 a.m. are inspiring yogis across the country to rise and rave – minus the alcohol and drugs. The 3-hour morning party, known as Daybreaker, is part of what its creators call a “movement” in 16 cities including San Francisco, Seattle, Paris, and Tokyo. (though the one in Nashville has, for the moment, no plans to hold any more events). “You get some exercise in, you feel great physically, and it’s an incredible dance party,” said Matthew Brimer, 27, a co-founder of Daybreaker. “Dance culture and underground music tends to be boxed in to this idea that you need alcohol or drugs to enjoy. What we’re trying to say is that there’s a whole world of creative experience and dance, music and art.” Daybreaker may be the latest party to hit the sober social scene, but isn’t alone in its mission. Phi Slam started throwing “alcohol-free raves” at the University of Georgia in 2005, Gravity House hosted its first Solo cup-free party at Gordon College in the fall of 2016, and the Collegiate Recovery Program (which started in 2012 at the University of Michigan) now has 135 chapters hosting dry events at schools across the country.
Osteoporosis and Bone Health Approximately 10 million men and women in the U.S. have Osteoporosis a metabolic bone disease characterized by low bone density and deterioration of bone architecture that increase the risk of fractures. According to the International Osteoporosis Foundation, “Worldwide, 1 in 3 women over age 50 will experience osteoporotic fractures, as will 1 in 5 men aged over 50. 80%, 75%, 70% and 58% of forearm, humerus, hip and spine fractures, respectively, occur in women. While there is no cure for osteoporosis, various medicines and lifestyle approaches can help slow the rate of bone loss and reduce one’s risk of bone fractures. Non-pharmacological management of osteoporosis includes adequate calcium and vitamin D intake, weight-bearing exercise, smoking cessation, limitation of alcohol/caffeine consumption, and fall-prevention techniques. Looking to the future the emphasis is more on prevention rather than cure… a calcium rich diet (better than taking supplements), exercise and a healthy lifestyle are the key to avoiding or delaying the onset of Osteoporosis.
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Gift Ideas
10 great Adult books
to give for Christmas
Roberta Croteau gives her suggestions on some great ‘adult’ reads this Christmas, either for your self-or to give as gifts. Whiskey in a Teacup: What Growing Up in the South Taught Me About Life, Love, and Baking Biscuits by Reese Witherspoon (Touchstone) For aficionados of the South or wanna-be Southerners, Academy Award-winning actress Reese Witherspoon offers up a generous helping of her charmed Southern life and ways, including favorite recipes, decorating ideas, entertaining and party hosting, and even hairstyling tips. A beautiful gift book that’s a feast for the eyes, and a fine read, and a great go-to reference when you’re planning that next party! Elevation by Stephen King (Scribner) King fans looking for a “lighter” read, might find a winner in the master storyteller’s latest. A novella set in his familiar Castle Rock, Elevation tells the tale of a man with a strange affliction and the eerie effect it has on his life and the quirky community around him. A semi-sweet story with just enough of King’s creepy touch to make you keep the lights on. Thanks A Thousand: A Gratitude Journey by A.J. Jacobs (Simon & Schuster/TED Books) A.J. Jacobs has been churning out brilliantly conceived personal challenge books for years and his latest is especially creative. This book’s journey takes Jacob from the morning cup of coffee on his table to every step of the way and person involved in getting that cup of Joe there. And he thanks every one of them. Thanks A Thousand crosses the globe and shows us all the secrets of gratitude and community. Infinite Wonder: An Astronaut’s Photographs from a Year in Space by Scott Kelly (Knopf) A picture really is worth a thousand words in this breathtaking, “out-of-this-world” photo collection and journal by astronaut Scott Kelly. Infinite Wonder documents Kelly’s year as Commander on the International Space Station and captures both the mundane tasks of everyday life and work in space, alongside the majesty and beauty of our own planet as seen from his rare perspective.
Educated by Tara Westover (Random House) A not-to-be missed book, this memoir has topped every bestseller list it is eligible for and racked up numerous literary honors including book of the year status. Westover’s story is what movies are made of: a young girl growing up in the wilds of Idaho in a survivalist family that didn’t believe children should go to school. Westover tenaciously finds secret ways to educate herself and then eventually leaves the family to pursue formal education at both Harvard and Cambridge, where she not only excels academically but transforms her life. I’ll Be There For You: The One About Friends by Kelsey Miller (Hanover Square Press) The ‘90s belonged to Friends and through the magic of syndication, Friends will be there for you for generations to come. This book is a definitive retrospective for fans and a nostalgic look back at its must-see TV gold, but it’s also a history book of sorts chronicling the culture the show grew from and created and the influence it continues to have. A fond trip down memory lane with Ross and Rachel, Monica, Chandler, Joey and Phoebe. Hindsight: & All the Things I Can’t See In Front of Me by Justin Timberlake (Harper Design) Multi-talented Justin Timberlake has expanded his repertoire and added this extraordinary journal/art 22
book/memoir to his body of work. Hindsight features reflections on his life, anecdotes, observations, and candid images from his personal archives. His life and career are both chronicled and examined in this very personal and inspiring offering. Bridge of Clay by Markus Zusak (Knopf) From the YA author who brought us the poignant bestselling book and movie, The Book Thief, Zusak returns with another sweeping family saga. This time it is the story of five brothers who live by their own rules until one of them discovers he can build a bridge to the past, to their lost father, to a miracle. Zusak’s powerful storytelling and inventive language is breathtaking and in the words of a reviewer, “lifechanging.” Dubious Documents: A Puzzle by Nick Bantok (Chronicle) It’s a beautiful book, but it’s also a collection of letters, notes, envelopes and clues, all a mysterious puzzle for readers to dive in and solve. Fans of Nick Bantok’s Griffin & Sabine series will thrill once again to the visual wonder of his pages while becoming immersed in the mystery he sets for those ready for the challenge. The Reckoning: A Novel by John Grisham (Doubleday) No list is complete without a new John Grisham! This season Grisham delivers The Reckoning, another suspense-filled thriller that takes readers back to the horrors of World War II. This is the story of a Mississippi soldier’s path from the jungles of the Philippines, to a Mississippi courtroom, with all the drama and Southern Gothic flavor that is signature Grisham.
Healthy Books
7
Health and Wellness Books
that make Perfect Holiday Gifts
4. 100 No-Equipment Workouts Vol. 1:
Fitness Routines you can do anywhere, Any Time by Neila Rey
These seven health and wellness books will make the perfect gift for you or a loved one in your life this holiday season says regular contributor Lindsey Joe (pictured) of the Meal Planning Method. 1. Smart Meal Prep for Beginners: Recipes and Weekly Plans for Healthy, Ready-to-Go Meals by Toby Amidor, MD, RD, CDN Tired of asking what’s for breakfast, lunch, and/ or dinner? This Smart Meal Prep for Beginners from fellow registered dietitian and meal prep expert, Toby Amidor, provides a 6-week plan to help you make a habit of meal prep and keep your fridge full. I love how her step-by-step instruction eliminates the guesswork of what to eat for which meal and kickstarts your way to meal prepping like a pro!
Do you experience gym-timidation? Well you’re not alone! This collection from Darebee creator, Neila Rey, will allow you to be in complete control of your fitness. Forget about having the right equipment, the right attire, or finding the time or space to get active. This visual guide is easy-to-follow so it’s great for beginners or those who know a thing or two about fitness. 5. The Power of Less: The Fine Art of Limiting Yourself to the Essential... in Business and in Life by Leo Babauta Let’s face it, we’re great at making wishes, but not very good at actually achieving our personal goals. The Power of Less can help you streamline your life by eliminating the unnecessary and freeing you up to focus on accomplishing the goals you want. Author Leo Babauta, Zen Habits blogger, guides you on how to work less, work smarter, and focus on living the life that you want. I find Leo’s advice very practical when it comes to actually achieving your goals (health related or not).
2. Eat What You Love, Love What You Eat: A Mindful Eating Program to Break Your Eat-Repent-Repeat Cycle by Michelle May, MD Are you ready to get rid of rigid food rules and strange food substitutes? Dr. Michelle May’s Eat What You Love, Love What You Eat will help you find your own love for food without fear, guilt, or deprivation that so often accompanies dieting. As a self-proclaimed recovered yo-yo dieter, Dr. May developed the Mindful Eating Cycle to clarify, simplify, and easily approach the essential steps to help you stop being afraid of food and start eating mindfully and joyfully.
6. The Power of No: Because One Little Word Can Bring Health, Abundance, and Happiness by James Altucher and Claudia Azula Altucher
3. Academy of Nutrition and Dietetics Complete Food & Nutrition Guide, 5th Edition by Roberta Larson Duyff, MS, RDN, FAND, CFCS
I always remind my clients that whenever you say yes to something, you always say no to something else. In this book, James Altucher and Claudia Azula Altucher share their own stories as well as feedback from their readers and students to guide you on the principle that you have the right to say “no” to anything that is hurting you.
Ready to up your nutrition knowledge? The Academy of Nutrition and Dietetics Complete Food and Nutrition Guide serves as the gold-standard resource for evidence-based advice on healthy eating. It’s nononsense guidance allows you to personalize your own path to healthier living through simple strategies. You’ll always find this reference book on my bookshelves!
7. Brave Enough by Cheryl Strayed In this collection of over 100 quotes from bestselling author, Cheryl Strayed, you’ll find her wisdom, courage, and outspoken humor to encourage you to love more, forgive more, and endure more. This is the perfect pick-me-up for someone special in your life! 23
Book Gift Ideas
Great books for Kids Families thrive on traditions, especially ones made during the holiday season. Not only do they give children something to look forward to each year, but it also instills a special sense of connection and belonging in their hearts. Contributors Roberta Croteau(RC) and Emily Cardell (EC) provide some inspiration.
O
ne of the simplest (and sweetest) family traditions is reading a Christmas book together. Many families enjoy reading the same Christmas books each year to celebrate the arrival of the Christmas season; others enjoy the act of introducing a new holiday tale to their library each year. Many families also enjoy donating a copy of their favorite Christmas stories to children in need. After all, this is what Christmas is all about; giving with grateful hearts!
The Wonky Donkey by Craig Smith, Illustrated by Katz Cowley I Need a New Butt! By Dawn McMillan, Illustrated by Ross Kinnaird
It’s the story of two little books that lived their little lives until one day a Scottish granny was recorded reading The Wonky Donkey to her teeny grandson. While she read the silly tale, her infectious giggling won over the Internet and a viral sensation was born. So now The Wonky Donkey has a new bestselling life and deserves a spot in every good little boy and girl’s stockings – or Grandma’s! And although a different author and story altogether, I Need A New Butt is paired with this donkey as a “cheekier” counterpart story of a lad seeking a new butt when he discovers his has a crack! Our same jolly Grandma reads this to the same grandson on YouTube to the delight of the Internet once more. (RC)
The Atlas Obscura Explorer’s Guide for the World’s Most Adventurous Kid by Dylan Thuras and Rosemary Mosco, Illustrated by Joy Ang (Workman)
In this companion to Atlas Obscura, this “kid’s version” visits 100 odd and awe-inspiring wonders of the world through 47 countries and three US states. For curious kids, it’s is the chance to see how faraway countries have more in common than you might expect! The book’s gorgeous art will take you to the heart of forests, jungles, oceans, waterfalls and mysterious caves and reveals the secrets hidden within. (RC)
Drawn Together by Minh Le, Illustrated by Dan Santat
Luminous illustrations bring this book to life, the story of a young boy visiting his grandfather and their frustration over lack of a common language. When they decide to sit down to draw together, the magic begins, and the two find ways to communicate far beyond words. A tender story of reaching across barriers for all ages. (RC)
We Don’t Eat Our Classmates by Ryan Higgins
Penelope Rex discovers that it is hard to make friends at school when humans are so darn delicious! But when Penelope gets a taste of her own medicine, she discovers that maybe she is not the most important link in the food chain—and school is a whole lot more than just lunchtime! (RC) 24
Love Does For Kids by Bob Goff
A follow-up to Goff’s bestselling Love Does, this version for kids is full of stories and adventures that bigkid-at-heart Goff has lived and proven is the only way to live! Throw your own parade! Don’t be afraid to ask anybody for anything! When love is your guide, you can do anything. Bob Goff is a world changer, and now he wants kids to join his Love Does parade! (RC)
Plum by Sean Hayes and Scott Icenogle
Will & Grace star Sean Hayes and composer Scott Icenogle have created a beautiful new fairytale inspired by The Nutcracker’s Sugar Plum Fairy with their story of Plum, and how she got her wings. When the future of Christmas is threatened, Orphan Plum tries to save it for all the children, even the ones who are mean to her – and in the process, might just find the family she’s always dreamed of! (RC)
The Cow Said Neigh!: A Farm Story by Rory Feek, Illustrated by Bruno Robert Singer/songwriter and one half of the singing duo Joey+Rory brings us a humorous tale of his farm’s animals who wish they were like the other animals. This leads to a lot of confusion – neighing cows and snouted sheep – and soon the whole farm is in chaos. That is until they learn to celebrate the unique strengths in each of us. (RC)
Book Gift Ideas
to receive this Christmas Jane Austen’s Pride and Prejudice: A Book-to-Table Classic by Jane Austen, Recipes by Martha Stewart
Presented as a kids book, this unique mash-up would delight any aged fan of Ms. Austen’s world or Martha’s kitchen. Featuring the unabridged novel’s text, the story is highlighted with full-color photographs of Stewart’s tea-time treats and recipes. (RC)
The Nutcracker Age Range: 4-8 years
The New York City Ballet presents a classic ballet tale for a modern ballet lover with George Balanchine’s The Nutcracker, a holiday favorite. The New York City Ballet’s production of the Nutcracker is considered to be “the” leading production in the world. A holiday tradition for many families, now readers who can’t travel to New York will be able to experience this colorful celebratory story. A must-have for every aspiring ballerina’s library and a holiday tradition for every family’s bookshelf. (EC)
Room for a Little One Age Range: Preschool-3 years A Kind ox in the stable welcomes tired animals to stay with him, until finally welcoming a donkey with the Holy Mother. Brief text and beautiful illustrations make this a great choice for young listeners. (EC)
Little Blue Truck’s Christmas Age Range: 3+ years
It’s the most wonderful time of the year! Little Blue Truck is spreading cheer by delivering Christmas trees to his animal friends. Can you help count each green tree from one to five and back again? Don’t forget to save one for Blue! Beep! Beep! (EC)
The Night Before Christmas. Age Range: 5+ years
As St. Nick and eight tiny reindeer descend through a brilliant night sky onto the roof of a Victorian house in a snowy New England village, the famous Christmas poem begins. The father of the family narrates the words just as Clement Moore wrote them, and illustrator Charles Santor captures the spirit it in brilliant illustrations that reflect this memorable night. A unique and beautiful edition to be cherished for years to come by all the family, especially the youngest, who find the night before Christmas perhaps the most exciting night of the year. (EC)
Dream Snow Age Range: 3+ years
The Polar Express Age Range: 4-7 years
A young boy, lying awake one Christmas Eve, is welcomed aboard a magical trip to the North Pole... Through dark forests, over tall mountains, and across a desert of ice, the Polar Express makes its way to the city atop the world, where the boy will make his Christmas wish. (EC)
How the Grinch Stole Christmas Age Range: 5-9+ years Grow your heart three sizes and get in on all of the Grinch excitement with the original How the Grinch Stole Christmas – the ultimate Dr. Seuss Christmas classic that no holiday season is complete without! (EC)
Pete the Cat’s 12 Groovy Days of Christmas Age Range: Preschool-3 years
Pete and his friends are rockin’ and groovin’ while counting down the days to Christmas! Who needs five golden rings, when you can have five onion rings? Join Pete and the gang for one-of-a-kind holiday cheer. He adds a cool-cat spin on a well-known Christmas carol, bringing a hip and energetic spirit to the season. (EC) 25
A farmer just has a few animals that he can count on one hand. He calls them One, Two, Three, Four and Five. He has one tree he calls Tree. One night he dreams that snow has covered his animals and remembers that it’s Christmas. He delivers presents to the animals and Tree gives him a big surprise. (EC)
How to Catch Santa Age Range: 4-8 years
From Jean Reagan and Lee Wildish, creators of the bestselling HOW TO… series, comes a delightful new offering, written again in a hilarious instructional style. Two sibling narrators give clever tips for “catching” Santa (be crafty! be clever! be gentle!) on Christmas Eve. Filled with humor and holiday warmth, this is a jolly read-aloud for the whole family to enjoy! (EC)
The Berenstain Bears and the Joy of Giving Age Range: 4-7 years
In The Berenstain Bears and The Joy of Giving Brother and Sister Bear can’t wait for Christmas and all the presents they’ll open. But during the Christmas pageant something special happens! The Bear cubs learn a very valuable lesson about the joy of giving to others. (EC)
10 films to watch on Netflix this Christmas Christmas Films
From the Christmas classics to the new holidays smash hits Veronica Williams (pictured) lists her top films on Netflix this Christmas. So warm up the hot cocoa and snuggle in some warm socks you can stream these favorites from the comfort of your own home. So get ready, get set, let’s bing: The Christmas Chronicles
White Christmas
The Great British Baking Show (Season 6)
Tree Man
The Christmas spirit is down by 35% and Santa has crashed his sleigh. Join Santa Claus (Kurt Russell) alongside Teddy and Katie Pierce (Judah Lewis and Darby Camp) go on a wild adventure to save Christmas. Join Santa, Teddy, Katie, the elves, comet, dancer, and blitzen on the journey of the holidays!
This 1954 romantic musical is the ultimate Christmas classic! Two singers played by Bing Crosby and Danny Kaye go on the adventure of the holidays with the sister act played by Rosemary Clooney and Vera-Ellen as they put together a smashing holiday musical. Crosby will warm your heart as he sings you into sugar plum dreams with the classic song ‘White Christmas.’
This British classic is back with a whole new set of cheerful bakers! One of the most wholesome sweet shows on Netflix this competition is sure to warm your heart and stomach while keeping you on the edge of your seat. Although it may not be Christmas themed, how is a warm kitchen not the homey spirit of Christmas. Watch competitors compete against the elements and time as they bake scones, cakes, crumpets, and treats you never dreamed of. Feed your sweet tooth this Christmas with the British Baking Show.
How do you get a tree on the streets of New York City? Francois knows how. This Canadian man comes down every year to New York to sell trees on the streets. Giving up Christmas with his own family each year watch the joy he brings to other peoples lives through the documentary Tree Man. Keep your phone nearby you’ll want to call your loved ones after this one.
Uncle Nick
You know your crass uncle that drinks to much and could be the grinch if was green? Welcome home Uncle Nick. He’s spiking the punch. He’s stealing the presents. He’s really wrecking havoc on your homely Christmas. This crass Christmas comedy will make you want to pour an extra glass of eggnog as you laugh your butt off.
A Christmas Prince: The Royal Wedding
The first Christmas Prince was a charming tale of an undercover journalist, Amber, meeting her price, quite literally a real-life palace-living prince. Amber is now marrying her prince. As watching the the Royal Wedding of Megan Markle and Prince Harry, it hits her everyone is going to watch their wedding as well. What could possible go wrong at this Christmas royal wedding?
Christmas in the Smokies
Country super star Mason Wyatt (Alan Powell) comes to his hometown of Pineville to rekindle an old flame. But his old flame has other thins on her mind? Shelby Haygood (Sarah Lancaster) struggles as she tries to work save her farm from foreclosure, can Mason even help her? Watch as a community and old lovers come together for a magical holiday romance.
Love Actually
This is my Christmas Favorite. Follow the lives of eight very different people as they enjoy their Christmas in London. Warm family moments, love affairs, and even learning how to enjoy the holidays alone these stories will warm your heart. No matter who you are you will find a character in Love Actually you can connect with.
A Very Murray Christmas
Bill Murray? Christmas? Those two things may not go hand in hand at first but it’s a Netflix special that you won’t want to miss this Holiday. Is his holiday special snowed out? Maybe, but his friends, George Clooney, Amy Pohler, Michael Cera, Miley Cyrus, and more are all coming together to make it the holiday classic of the 21st century. Enjoy your favorite comedians and Christmas songs all together in one place.
Trading Places
A bet sends a uptight millionaire and wild con artist roles are reversed in this Christmas comedy. Live vicariously through Eddie Murphy as he stumbles through being a millionaire. Laugh your wool socks off and gather all your friends around the TV this Christmas. 26
10
Holiday Recipes
Health Holiday Recipes
Makenzie Jones, (pictured) suggests you can eat well, and healthily at Christmas. Here are her suggestions that might save a notch on the belt!
W
e all know that holidays are the best time of year to gather with family and friends to enjoy each others’ company, and this rarely happens without food. Holiday food tends to be the most delicious, too, right? This can strike fear into some people as they are worried about their health and how indulgent a dish may be. There is no reason that holiday meals can’t be healthy, too. Here are some examples of healthy foods including sides, desserts, and main meats that you can make for the holiday celebrations.
Coffee braised pot roast
By using garlic, ginger, curry, and cumin, your turkey can have great flavor and health benefits. A yogurt topping can provide more protein and a creamy option other than gravy. (Eating Well)
recipe from Eating Well uses reduced sodium and adds coffee, garlic, thyme, and onion for a boost of flavor.
Squash in combination with chili gives it an even more winter-comfort-food feel while adding color and vitamins. Adding in “hidden” chia seeds packs a nutritional punch for protein, fiber, omega3s, and iron. (Food Network)
Monique at Ambitious Kitchen makes this traditionally sweet and buttery sweet
Mushroom and sweet potato pot pie could serve as
a side or a main dish depending on how big you want to make it, where it could serve as a meat-free main dish. (Taste of Home)
Bobby Flay’s brussels
sprouts with pomegranate and hazelnuts
make this side a nutrient-packed side that could cover the bases for an entire meal! (Food Network)
USA marathoner Shalane Flanagan shares sweet treats in her famous cookbook Run Fast, Eat Slow that are hearty, yet healthy, because your body needs healthy fats to indulge in. That is the goal of her pecan butter truffles. With only five ingredients, these are simple to make even if you are pressed for time. Fig jam cookies just sound like a holiday pastry. A wheat-based dough encompasses a figgy center for a bite that may remind you of Fig Newtons, but make you remember that the better things in life are homemade.
Fig and pig quiche is a recipe that will impress your guests. Breakfast, brunch, lunch, or dinner, this versatile dish from Run Fast, Eat Slow will help you savor the season while feeling good about what you put on your plate.
Food Network’s winter fruit salad recipe brings in some of the season’s best fruits, adding minimal extras, to satisfy your sweet tooth. 27
potato casserole
with few ingredients and as much or more satisfaction. Instead of sugar, butter, and marshmallows, this casserole uses maple syrup, oats, and pecans.
For another root vegetable side, these lemon parmesan carrots go beyond basic while still making the cooking simple. (Cooking Light)
Christmas Giving
10 worthy places to Donate during (or after) the Holidays If you are somebody who feels it is better to give than it is to receive, Nashville is home to some wonderful charities who would appreciate generosity big or small. Jamie Lober offers these worthy causes.
The Salvation Army.
The familiar sight and sound of the red kettle and bell means there is a family in need. You can help by volunteering to be a bell ringer at one of the many locations throughout Nashville. You can also give your time to a mall booth or warehouse or distribute gifts to families who qualify for the Angel Tree program. These are families who need help supplying gifts and basic needs to their kids at Christmas. Other opportunities include tutoring kids in an afterschool program and feeding meals to the homeless. 631 Dickerson Pike Nashville, TN 37207. (615)242-0411. http://salvationarmytennessee.org/ nashville/our-programs/angel-tree/.
Nashville Humane Association. You can make your child’s wish come true and help a homeless dog or cat through adoption. Come fill out an application and a pet service representative will arrange a meet and greet between your family members and the prospective pet to ensure he is a good match. However that is not the only way to make a difference. Furry loved ones are always in need of newspaper, plastic toys, towels and blankets, collars of all sizes, paper towels, mops and brooms to name a few. 213 Oceola Ave. Nashville, TN 37209. (615)352-1010. Nashvillehumane.org. Second Harvest Food Bank.
It was reported that 1 in 8 Middle Tennesseans face hunger every day. You can make a difference in the crisis by donating your time to sort food, make a tax-deductible donation or give canned goods. If you do not feel like going to the distribution center you can drop off food in Second Harvest Food Bank donation barrels at Kroger. 331 Great Circle Rd. Nashville, TN 37228. (615)329-3988. https://secondharvestmidtn.org.
Metro Police Christmas Charities.
Serving Davidson County since 1961, this organization works hard to help the neediest families in our community make their dreams come true. They host benefit motorcycle rides as well as accept countless donations of money and toys from individuals and businesses alike. During the holiday season selected families receive 4 bushel baskets of groceries and toys that you can help assemble in a warehouse the week before Christmas. Captain Harmon Hunsicker, harmon.hunsicker@nashville.gov, https://www.nashville.gov/Police-Department/ Community-Programs/Christmas-Charities.aspx. (615)862-7400.
Ronald McDonald House Charities.
This year you can enjoy our region’s largest drivethru light and music show, the Dancing Lights of Christmas on November 17 at the Wilson County and the James E. Ward Agricultural Center in Lebanon. Purchase discounted tickets through Ronald McDonald House Charities. Do not overlook the RMHC holiday wish list as your donation of a new toy or gift card will surely put a smile on a child’s face. If you use Amazon, visit www.smile.amazon. com and select Ronald McDonald House Charities of Nashville as the beneficiary so a portion of your purchase price can assist the mission. Next time you are at the mall, stop by Dillard’s and check out the book Southern Living’s Cooking for Christmas as proceeds will go to this charity as well. 2144 Fairfax Ave. Nashville, TN 37212. (615)343-4000, https://www.rmhcnashville.com/can-help-holidays/.
Last Minute Toy Store. This charity collects new, unwrapped items priced between 10 and 25 dollars for newborns through 18 years of age. Some popular items on the wish lists include backpacks, 28
telescopes, drones, balls, musical rhymes books, blocks, microscopes and light-up toys. You can drop off toys at the Davidson County Sheriff Office Service Center 5117 Harding Place Nashville, TN 37211. You may also volunteer your time to set up or assist at the store throughout the month. https://www. lastminutetoystore.com/. (615)784-TOYS.
Rudolph’s Red Nose Run. Put on your sneakers and come out for some fun on Saturday, December 1 at 7:30am at the Nissan Stadium at the Riverfront Landing. Funds raised from this 5K walk/ run will benefit NeedLink of Nashville who provide financial assistance and resources to families in crisis. There will be a costume contest, holiday treats and beloved Rudolph will be available for photo opportunities. NeedLink of Nashville 1600 56th Ave. North Nashville, TN 37209. (615)269-6835. Nashville Dream Center. The organization describes themselves as a network of Christians, churches, businesses and community leaders helping the under-resourced of the Nashville region to find hope, healing, help and the love of God. Families and kids are adopted and gifts are provided in December. You can also help with year-round programs like Sidewalk Sunday School where you can teach kids to live free of violence and drugs and Adopt a Block where you clean up streets in at-risk neighborhoods and fix up homes. P.O. Box 290395 Nashville, TN 37229. (615)469-5190. www.nashvilledreamcenter.com. Toys for Tots. Thanks to the Marines and community volunteers, this program has helped deliver toys to youth since 1947. There are many ways to give including by donating new toys at one of the many Nashville locations, hosting a fundraising event at your home or workplace or volunteering at the warehouse in our area. www.toysfortots.org. Nashville Public Television. WNPT Channel 8 has been a loyal friend and served our community by providing outstanding programming throughout the year. Audiences of all ages enjoy a variety of shows related to nature, travel, music, art, history and more. They rely on members as their largest source of funding. You can support their efforts by becoming a member this holiday season. Donations range from as little as 40 dollars and entitle you to privileges such as previews, screenings and special invitations to events. 161 Rains Ave. Nashville, TN 37203. (615)259-9325.
Christmas Traditions
help Santa out (or so they will think). Usually, Santa gets all the lovin’ but reindeers need food too, right? There are many different recipes for reindeer food, but a personal favorite is one that is reindeer and human friendly! Grab some uncooked oats and some colored sugar sprinkles and mix into baggies ( ½ cup of oats and 2 tbsp. of sugar). Leave the uncooked bags on the rooftop for Rudolph, and place the other mixtures into a bowl with ¼ cup of hot water for a delightful bowl of cooked reindeer food!
Create a Unique Ornament
9 Christmas traditions
for your Family to start this Year Having a Christmas tradition can help families become closer and can create happiness inside the hearts of many others too! It is never too late to begin a Christmas tradition. Leslie Losey (pictured) of Avohealth Wellness Partners, suggests these traditions to try with your family this year that are sure to stick around for many years to come! Get One, Give One
During the holidays, there are many families that cannot afford to participate in Christmas gift-giving for the sake of ensuring the rent is paid and the lights are kept on. Create a “get one, give one” tradition this year to help give to the families in need by donating one gently used toy or another item for every gift that you receive this Christmas. Simply count the total number of presents you’ve received, then donate the same number of items/toys of choice to a needy family. Talk about spreading the Christmas joy!
Create a Chain of Thankfulness
Make it a tradition to create a “chain of thankfulness” this Christmas. All you have to do is grab some green and red construction paper, cut into strips, and place in a designated spot so that you and your family can write down something that they are thankful each
day leading up to Christmas. Glue the strips into circles and create a chain to hang over the fireplace or even around the Christmas tree.
Make Homemade Christmas Cards for Friends and Family
Hand decorating Christmas cards and writing a personal message in each one can really have a positive effect on the receiver of the card. Not only does hand decorating a Christmas card make the person receiving it smile, but it also brings the family closer together while sitting down and handcrafting something together. Try creating a little card decorating station at the table and have the family sit around and decorate the cards together!
Make Reindeer Food
This Christmas tradition is one that the little ones will love. Creating reindeer food is a way to really 29
What is better than a handcrafted ornament made by a family member? This is yet another familygathering tradition that is fun and creative! Just like with card making, set up a table with all of the supplies needed, and get to work. This tradition is wonderful for making memories with the family and holding on to them for a lifetime. Let your creative side shine!
Thankful Stocking Stuffers
Sometimes, life gets in the way and you may not be able to keep in touch with certain family members throughout the year. Like them or not, write them a little note about why you’re thankful for them this Christmas and stuff it inside of their stocking. The whole family can participate and this is a surefire way to make sure everyone feels some Christmas joy!
Get a Christmas Family Photo
Taking a family photo is often forgotten amongst all of the hustle and bustle on Christmas, but you will be thankful that you stopped to take that stressful little picture. Make it a tradition and start up a “Family Christmas album”. It will become a very treasured piece in the family for many years to come.
Christmas Song Charades
Charades are fun to play in almost any given situation, but trying to act out Christmas songs is a family tradition to start this year that will have everyone rolling in laughter! Have the family each list out two or three Christmas songs; each one on an individual piece of paper. Place into a bucket and then take turns drawing and trying to act out each song. This will become a family favorite very quickly!
Go on a Christmas Lights Scavenger Hunt
Looking for a fun way to go look at the gorgeous lights in your local neighborhood? Create a “scavenger hunt” list for friends and family to check off as everyone ‘awes’ at the decorations.
Christmas Songs
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T he stories behind famous Christmas Songs This time of year, whether you are in your car, watching TV, or in a store, Christmas music is sure to be heard. There are new songs and remakes that come out, but there is no beating the classics. While we may know the lyrics to these songs by heart, it is unlikely that we know the stories behind them. Makenzie Jones (pictured) has done the research.
Jingle Bells was originally written by JP Morgan’s uncle, who was not a very cheery man himself, as he left his family multiple times and enlisted in the Georgia cavalry. The song was first performed in blackface. It was issued under the name “One Horse Open Sleigh,” and it was not written as a Christmas song, but rather Thanksgiving. Jingles Bells is also the first song broadcast from space on Gemini 6 on December 16, 1965. Little Drummer Boy is a parallel to the Bible
story of Jesus’s birth and an encouragement to people that no matter what they have, their gift to God is enough. Though there was no real drummer boy in the Bible story, it gives perspective of people visiting young Jesus with no gifts worthy of a King. Due to the repetition of “pa rum pum pump um,” it was originally called “Carol of the Drums.”
Oh Christmas Tree, aka O. Tannenbaum, is a
German carol dating back to the 1500s. “Tannen” is the word for fir, but most trees today are spruce. In translation, the first written lyrics come out roughly as, “Oh pine tree, you’re a noble twig! You greet us in the winter, the dear summer time.” The song is about acknowledging life of the evergreen tree year-round rather than how we now decorate them at Christmas.
Silent Night
is another German song coming from a slightly unfortunate event of some actors traveling across the Austrian Alps to reenact the story of Jesus’s birth. The organ of one church they were scheduled at did not have a working organ at the time, so they moved the drama to a home. Following the show, one audience member took a peaceful walk home, remembering the words of a poem he had written a few years before. He decided it would be perfectly fitting for the congregation at the Christmas Eve service, where the organ was not missed as they embraced the beauty of the “silent night.”
Bing Crosby’s version of White Christmas holds claim to the best-selling Christmas song of all time. It already has a sad sound, but it’s first airing was also only weeks after the attack on Pearl Harbor. The composer Irving Berlin (also behind “God Bless America”) was a Russian Immigrant and Jewish, so he did not celebrate Christmas. Possibly the most sad part of the story is that he wrote the song in memory of his three-year-old son who had died on Christmas Day. The song still brings up nostalgia with people today.
Blue Christmas, another color, another sad theme, was a hit no one expected. Elvis and many others in his recording industry, thought it would fail, and he almost refused to do it. Many others have since recorded the song, including (ironically) the Beach Boys, but Elvis’s version leads the way. Santa Baby was actually written in majority by a man, and he still doesn’t really like the song himself. He did not know how he was going to complete such a task as writing a “sexy” Christmas song for icon of the time, Eartha Kitt. After her recording in 1953, it was banned in several states for being such a scandalous turn from the norm in those days. Feliz Navidad is only made up of 20 words in English and Spanish, but it is one of the most heartfelt carols sung today. Puerto Rican musician Jose Feliciano decided to include English lyrics because he knew that if it was only Spanish, American stations wouldn’t play it. Feliciano leads his audiences in celebration with his heart for dancing, even though he is blind and can’t see them. The song most would recognize from “A Charlie Brown Christmas,” Christmas Time is Here by the Vince Guaraldi Trio was first sung by the children’s choir of St. Paul’s Episcopal Church in 1965. The song originated as part of the Peanuts story, but it was assumed the show would only last 30
once or twice. Little did they know the big impact the song and show would have on future generations. Lee Mendelson, producer of the show and recruiter of Guaraldi, says, “Those children’s voices will likely outlive all of us, meaning something different and something sadly wonderfully the same with every passing year.” While “Joy to the World” can be found on Christmas-related products left and right, the song was not written about Christmas. Isaac Watts wrote this song about Jesus’s second coming. In comparing the lyrics to scripture, it is obvious to see the differences between the first and second coming. For example, when Jesus was born, the world did not accept Him, but with the song and the story of the second coming, heaven and earth both sing in praise of His return. Beyond the religious realm, it has been sung by many secular artists including Moriah Carrey and is even referenced in “Jeremiah was a Bullfrog” by Hoyt-Axton. As you deck the halls with these Christmas classics, take a moment to think about what the words mean to you and your life during the holidays.
Recuperation
10 Local places to recover from Christmas After the stresses and strains of Thanksgiving and Christmas, it’s time to relax. Veronica Williams (pictured) suggests some places in or close to Nashville that can restore both mind and body.
take some time to decompress. Visit the sanctuary for just or a whole week. OM Sanctuary will help you to plan a stay to bring you back to your center.
Sat and Soles Salt Cave and Reflexology – Wedgwood Ave. Nashville, TN With the cold weather bringing you down and lack of fresh food maybe you need to detox your body. Try a salt cave session to bring down inflammation and restore your immune system. Enjoy an afternoon in a salt cave and enjoy a reflexology or detoxing foot bath after. You’ll be good as new and focused on the salt instead of all the sugar.
Holiday De-Stress Retreat at Dahlonega Spa Resort (December 30th - January 2nd)
Start our 2019 in the mountains stress free while you practice meditation and yoga. Soak up nature and renew your mind, body, and soul with Helen Noviello, voted Atlanta’s Best Yoga Instructor in 2012. It’s more than just yoga. Relax in the jacuzzi at night. Enjoy a massage or spa treatment to get rid of all the tension. Unplug and lose your mind in the healing labyrinth.
Grow House Method – Woodland St. Nashville, TN Sometimes to recover you need to get back up and moving. At the Grow House Method their personal trainers focus on nutrition, community, art and horticulture. Work with trainers that want to strengthen you both mentally and physically. At the Grow House Method you can work one on one or in a group setting. Your experience doesn’t end after training enjoy the blooming plant shop and healing kava bar to complete you’re renewing experience.
VIda-Flo – Hydration Bar – Deumonbreun St. Nashville, TN Some of us don’t have the luxury of going away for a weekend and need a quick pick me up. Ever tried a hydration bar? At Vida-Flo you will meet with accredited medical professionals who use “Hydration Restoration Fluid.” which replaces vital salt lost during exercise, after illness or even during the rigors of daily life when we do not drink enough water.”
Oliv Body Bar – Main St. Nashville, TN After the presents are packed away and the family is gone schedule yourself a much needed spa day. At Oliv Body Bar you can enjoy massages, facials, and one of Tennessee’s only mud lounge. Enjoy french, red, or green clay as you relax and unwind. These natural muds will cleanse, exfoliate, absorb toxins, and increase circulation to bring you back to your self again.
The Lotus Room – 21st Ave S. Nashville, TN Massage has a world of benefits beyond helping to relax your muscles. When done properly there is a whole host of renewing health benefits that massage provides. cYou can enjoy deep tissue, Swedish, and other massage techniques leaving you feeling ready for the new year.
Float Horizon – Russell St. Nashville, TN
Completely surrender your mind and body and let all of your worries float away by trying a float session. Lay in float tank that contains epson salt and water heated to your body temperature. The experience will have you feeling weightless for 60 minutes. Floating helps to detoxify, relax, and regenerate your body all while enjoy a deep relaxation.
Kula Collective
YOGA TEACHER TRAININGS, CONTINUING EDUCATION & TRANSFORMATIONAL RETREATS
Osha Collective Salon & Wellness Spa – Grandview Ave. Nashville, TN After the holidays you don’t feel your best but maybe you don’t look your best either. At Osha Collective they focus on both. Go to their salon and indulge in a fresh cut or color, then stop by the wellness center for a massage, facial, or energy session. At Osha “Every aspect of our guest’s experience highlights the connection of mind-body wellness and beauty.”
Mindfulness Based Stress Reduction – Vanderbilt – Osher Center for Integrative Medicine – Nashville, TN
As the new year starts it may be a good time to refocus and recenter yourself. Osher Center for Integrative Medicine offers a course in mindfulness that is open to the public. In this once a week class you will focus on learning mindfulness and meditation techniques to reduce your stress and regain control of your life.
Rest and Renew Retreat – OM Sanctuary – Asheville, NC
If you are looking for a holistic approach to health and wellness while enjoying the mountains in Asheville, NC then try a rest and renew retreat. Spend your days enjoying Hatha yoga practices, chai chats, and vegetarian meals while you 31
$100 OFF DISCOUNT CODE: NASHvILLE Seven Springs Holistic Retreat Center in the foothills of the Smoky Mountains Global Locations: Bali, Belize, Costa Rica, Guatemala, Mexico, Peru & Thailand
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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?
Some Other Reasons Not to Drink to Excess: You Might Forget Your Night People who binge drink often wake up the next morning without any memory of huge chunks of the night before.
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
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:
• • • •
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 32
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.
Drinking and Driving is Idiotic 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.
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.
Alcohol and Yogaits effects
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
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.
N
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. 34
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
Eye care
The state’s first astigmatism SMILE® procedure (small-incision laser vision correction) The state’s first astigmatism treatment using the new SMILE® procedure (smallincision laser vision correction) was successfully performed on Wednesday, October 24, 2018 in Nashville, T.N. at Wang Vision 3D Cataract & LASIK Center. Dr. Ming Wang, MD, PhD, performed this surgery. vision was worse than being legally blind. Mr. Ronan said that he was truly excited to be the first patient in the state to receive the new state-of-the-art astigmatism SMILE® procedure!
Ross Ronan, Dr Ming Wang, Haley Wilson
S
MILE is a major advancement in laser vision correction in the last 25 years. Compared with LASIK, SMILE® has three distinct advantages. SMILE® is performed with a smaller incision. This surgery causes less dry eyes and less postoperative complications. Recently, the United States Food and Drug Administration approved the astigmatism correction using SMILE®. “This is an exciting development. This means that a much larger group of our patients will be able to benefit from SMILE® and be freed from their dependence on glasses and contacts,” Dr. Wang explained. Mr. Ross Ronan is a 47 year old healthcare executive (pictured with Dr Wang). All of his life, he had suffered from poor vision. Mr. Ronan had a high degree of nearsightedness and astigmatism. This distorted his vision. Without correction, his ®
Dr. Wang is a Harvard & MIT graduate (MD, magna cum laude) and one of the few laser eye surgeons in the world today who holds a doctorate degree in laser physics. He has performed over 55,000 procedures, including on over 4,000 physicians. He has published nine textbooks and many scientific papers including one in the world-renowned journal “Nature”. Dr. Wang holds several U.S. patents and performed the world’s first laser artificial cornea implantation. He is currently the only surgeon in the state who performs 3D SMILE® and LASIK (18+), 3D Implantable Contact Lens (21+), 3D Forever Young Lens (45+), and 3D Laser Cataract Surgery (60+). Dr. Wang established a non-profit charity which to date has helped patients from over 40 states in the U.S. and 55 countries. All sight restoration surgeries were performed free-of-charge. For more information, visit www.wangcataractLASIK.com, call 615-321-8881, or email Dr. Wang at drwang@wangvisioninstitute. com. Wang Vision 3D Cataract & LASIK Center, 1801 West End Ave, Ste 1150, Nashville, TN, 37203. 35
It is a SMART decision to choose Dr. Ming Wang, Harvard and MIT (MD); PhD (laser physics), for the SMART Eye Surgery!
FREE SEMINAR Call 615-321-8881 for the date and time of the next seminar and receive a free surgical consultation!
3D SMILE® & 3D LASIK (18+) 3D Implantable Contact Lens (21+) 3D Forever Young Lens (45+) 3D Laser Cataract Surgery (60+) $1,200 savings on the 3D laser vision procedures and 50% savings for laser floater removal Ming Wang, Harvard & MIT (magna cum laude); PhD (laser physics) Wang Vision 3D Cataract & LASIK Center 1801 West End Ave, Ste 1150 Nashville, TN, 37203
www.wangcataractLASIK.com drwang@wangvisioninstitute.com
Holiday Anxiety
Dealing with Anxiety
During the Holiday Season
The holidays are a time to gather with your family and friends and join in the family traditions. However for many people, holiday parties trigger social anxiety and the holiday season may leave them feeling more anxious and depressed.
S
adhguru, yogi, mystic and the foremost authority on yoga, provides insight into how you can bring yourself to an ease into your system, no matter what time of year.
Sadhguru:
You would have definitely heard of a word called “yoga.” When I say “yoga” people immediately think of twisting the body into some posture. No, the word yoga means “union.” In your perception of life there is you and there is the world. So it is you versus the universe actually. You versus the universe is a bad competition to get into. Do you think you have any chance of winning this competition? Don’t compete with the universe. This is why we found a way called yoga. Yoga or union means you consciously obliterate the boundaries of your individuality, so there is no such thing as you and the universe – it feels like one. You need to do a little yoga, otherwise your mind will get twisted out with all kinds of ideas, emotions and opinions. If you open it up a little bit, if you obliterate the boundaries of your individuality, it becomes very easy because when you sit here you see the other person as a part of yourself. You have no problem whether it is a man, woman, child or an animal. You will communicate with everything absolutely because you have opened up your boundaries. It is only when you have concretized your boundaries that you will always have a problem. If it is a man, there is one kind of problem. If it is a woman, there is another kind of problem.
It is time you work upon bringing yourself to ease – not only with other people, just with life. The life that you are must be at ease. If you are not at ease, you will never realize your full potential. There is a certain genius in every individual. But ninety-nine percent of the people live and die without ever opening up the genius within themselves. If it has to open up, if the true potential within you has to open up, your life should come to ease. There is a whole science and technology called yoga, which approaches how to handle your body, 36
chemistry, mental fluctuations and energies. If you bring this to a certain level, whoever comes, you are at ease. In agitation, everything is distorted. So, being at ease is most important, otherwise you will not experience life the way it is. Sadhguru will be personally offering Inner Engineering in San Mateo, November 3-4, at the San Mateo Event Center. As Sadhguru rarely conducts this program, this is a unique opportunity to learn Shambhavi Mahamudra Kriya, a lifetransforming practice from him. To learn more visit: www.InnerEngineering.com or contact us at IECSupport@innerengineering.com
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 37
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.
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, 38
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
Classified Listings Call 615 457 2816, or email: editor@phrmedia.com to submit your listing Alternative Therapies Simply for the Health of It 313 Edenfield Court Nashville TN 37013 931-434-3395 tbadilli@mac.com Be Well Nashville, LLC Dr Leslie Shew 615-669-7151 info@drlesliewellness.com www.DrLeslieWellness.com Providing hope and wellness through nutritional and natural solutions for adrenal fatigue, anxiety, intestinal challenges, allergies, stress and anti-aging.
Acupuncture Cultivate Acupuncture 1211 4th Ave South, STE 110, Nashville, TN 37210 Phone: 615-710-1274 www.cultivateacupuncture.cemter. We Specialize in Women’s Health and Most Commonly Treat: Fertility, Weight Loss, Anxiety/Stress/Depression, PMS/Menopause Symptoms, Digestive Issues, Allergies, Smoking Cessation, Auto-Immune Disorders. Franklin Acupuncture & Herbal Medicine 1311 W Main Street, Franklin, TN 37064 Phone: 615-419-7980 Email: snuge22@gmail.com www.franklinacupunctureclinic.com Acupuncture & Herbal Medicine treats imbalances in the body and prevents them from turning into diseases. I have a particular interest in auto immune disorders. Modern Acupuncture Cool Springs 1731 Mallory Ln Suite # 109, Brentwood, TN 37027 Phone: (615) 395-5033 www.modernacupuncture.com In thirty minutes or less, experience healing, escape, relaxation, and a balancing of your body. In your hectic world, Modern Acupuncture is a necessary retreat into proven wellness.
Anxiety Treatment Harmonized Brain Centers 197 Thompson Lane, Nashville, TN 37211 Phone: 615 331 8762 Email: sheri@harmonizedbraincenterstn.com www.harmonizedbraincenterstn.com Providers of LENS Neurofeedback therapy with a 95% success rate in helping with Anxiety and Depression
Attorney High Law Office David E. High, Attorney-at-Law 300 James Robertson Parkway, Suite 200 Nashville, TN 37201 Phone: 615-256-1000 www.HIGHLAWOFFICE.com Personal Injury Litigation: We handle serious personal injury cases, including auto collisions, truck wrecks and all serious personal injuries. We have over 35 years of litigation experience and are listed in Best Lawyers, Super Lawyers and a member of the Multi-Million Dollar Advocacy Forum.
Law Office of Jennifer Foster, PLLC Phone: 731-506-4006 Email: jenniferfoster@tndisabilitylaw.com www.tndisabilitylaw.com Social security, disability and SSI. Call the lawyer who is also a Nurse!
Cancer Care The Heimerdinger Foundation 4004 Hillsboro Pike, Suite 223-B, Nashville, TN 37215 Phone: 615-730-5632 Email: katharine.ray@hfmeals.org www.hfmeals.org Providing nutrient-rich meals to people in cancer treatment, and educating our community about nutrition.
Chiropractor Roth Wellness and Chiropractic 600 Old Hickory Blvd., Suite 104, Nashville, TN 37209 Phone: 615-352-9379 www.rothwellness.com Your journey to total wellness can begin today. Dr. Roth is a gifted healer helping patients achieve their best through chiropractic, laser and soft tissue therapies, weight loss, body sculpting, anti-aging, nutrition and more. The Foundry Chiropractor and Upper Cervical 305 E Trinity Lane, Suite 104 Nashville TN 37216 Email: andrew@foundrychiropractor.com www.foundrychiropractor.com
Concussion Therapy Harmonized Brain Centers 197 Thompson Lane, Nashville, TN 37211 615 331 8762 Email: sheri@harmonizedbraincenterstn.com www.harmonizedbraincenterstn.com Providers of LENS Neurofeedback therapy with a 95% success rate in helping with Concussion and PTSD.
Counseling Body & Mind Consulting 524 Uptown Square Murfreesboro, TN 37130 Phone: 615-310-1491 www.bodymindtn.com To change your life and find greater happiness, focusing on approaches to change your body or your mind aren’t enough. We incorporate a unified approach that combines mind and body health.
Dental Services Sheats Endodontics Group Offices in Nashville, Murfreesboro, Franklin and Hendersonville Phone: 615-933-9999 www.sheats-endo.com For stress and worry free root canal and dental treatment. We are 5 star rated by over 560 of our clients.
Depression Therapy NeuroMed TMS Centers 1720 West End Ave., Suite 240, Nashville, TN 37203 Phone: 615-674-2702 Email: dtremayne@neuromedtms.com www.neuromedtms.com FDA Approved, non-medicated treatment for chronic depression.
Gyms YMCA www.ymcamidtn.org The Y strengthens our community and creates a positive impact in our kids, adults, and families. The Y serves people through memberships and programs – regardless of age, income, or background – with a focus on youth development, healthy living, and social responsibility.
Healthy Eating Amy Hopeman Health Goods Market 992 Davidson Drive, Suite 102 Nashville, TN 37205 Phone: 888-503-3033 amy@healthgoods.com www.healthgoods.com Retailer of Vegan, macrobiotic food and curated kitchen equipment. Community gatherer of healers, doctors, therapists and those interested in using food as medicine and lifestyle adjustments to promote health & wellness. Monthly group vegan cooking classes, lectures and in home cooking instruction available.
Holistic Health Float Nashville 2701 Greystone Road, Suite B, Nashville TN 37204 Phone: 615-567-7222 www.floatnashville.com • Pain relief and injury recovery • Detoxification • Deep relaxation • Enhanced creativity • Sports performance • Stronger immune system • Muscle and bone regeneration • Hair and skin health Float Horizen 1012 Russell Street, Suite 204 Nashville, TN 37206 Phone: 615-490-8656 www.floathorizen.com Floating, Salt Therapy, Harmonic Sound Therapy (Sound Immersion). Chronic pain relief, strengthened immune system, muscle and bone regeneration, reduced risk of hypertension and anxiety and stress relief, enhanced creativity. In Harmony Center for Wellness Phone: 615-353-9393 Email: inharmonycenter@bellsouth.net www.inharmonycenter.com Providing holistic healing therapy, such as colonics, massage, infrared sauna, and heavy metal detox. Sound Health Alliance 413 N Cardinal Ct Franklin, TN 37067 615-474-3678 www.reikifranklintn.com. Reiki Master, Sound Healer, BioAcoustic Practitioner. Benefits: anxiety and stress reduction and relaxation, which triggers the body’s natural healing abilities (immune system), aids in better sleep and improves and maintains health, chronic pain relief.
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Life Coach L -Wellness Email:lwellnessnashville@gmail.com www.l-well.com Comprehensive life coaching offered by a registered nurse currently working in the field of functional medicine. Maureen Doyle Coach, Author, Speaker Phone: 615-202-9261 Email: maureen@maureen-doyle.com www.maureen-doyle.com Maureen helps individuals take their life from good to great! Schedule a Complimentary Clarity Call.
Mental Health Body & Mind Consulting 524 Uptown Square Murfreesboro, TN 37130 Phone: 615-310-1491 www.bodymindtn.com To change your life and find greater happiness, focusing on approaches to change your body or your mind aren’t enough. We offer a unified approach that combine mind and body health. Harmonized Brain Centers 197 Thompson Lane Nashville, TN 37211 Phone: 615 331 8762 Email: sheri@harmonizedbraincenterstn.com www.harmonizedbraincenterstn.com The non drug, non invasive 95% effective therapy for: Anxiety, Concussion, Migraines, Depression and ADHD.
Physical Therapy STAR Physical Therapy www.STAPpt.com At STAR Physical Therapy, our foundational mission is “To Serve.” STAR’s industry-leading clinician education program ensures that our clinicians are equipped with the knowledge and the most innovative techniques to provide hands on, individualized care you deserve. See www.STARpt.com for a listing of our 60 plus locations. Our hands. Your health. Choose STAR. Steve Kravitz Physical Therapy 2000 Glen Echo Rd., Suite 209 Nashville, TN 37203 Phone: 615-840-3281 Email: steve@stevekravitz.com www.stevekravitz.com Physical therapist specializing in cranio therapy and myofascial release for pain and wellness.
Reflexology
professional graduates. We are pleased to help the public learn to make the connection to their entire body through the reflex areas in their feet and hands.
Wellness Centers Nerissa Aquina 1510 Lillian Street, Nashville, TN 37206 615-772-8469 nerissabee@gmail.com Movement Outdoors, Dance Wellness and Outdoor Recreation Osteostrong Wellness Centers in Nashville Two locations: Belle Meade Phone: 615-651-8953 Greenhills 615-922-2656 www.osteostrongnashville.com OsteoStrong® is not a gym, diet, supplement, pharmaceutical, or a medical treatment. OsteoStrong® is a unique place where you can go to improve your overall health by focusing on the one thing we all have in common: a skeletal system. Sara Balcazar-Greene 615-879-3370 sara@purpleturtleagency.com Health and Wellness Business Consulting and Coaching. Wellness Consulting 1451 Elm Hill Pike, Suite 316, Nashville, TN 37210 678-638-9994 Email: amitahealingyoga@gmail.com www.amitawellnessconsult.com Thai Bodywork, Meditation, Yoga, Lifecoaching, Wellness-coaching, Reflexology, Reiki, Weight loss, Bodywork for releasing trauma.
Wellness Coach Ha.Le Mind & Body 2200 21st Avenue South, Nashville, TN 37203 Phone: 615-415-0242 Email: hale@halemindandbody.com www.halemindandbody.com Evidence based Health & Wellness company with classes, body work, melt method, somatic, and coaching. Karina Hammer www.karinahammer.com Karina Hammer is an IAWP Certified Holistic Wellness Coach, dedicated to supporting busy professionals who suffer from chronic digestive issues overcome the confusion of what to eat every day. Schedule a 30 minute Heal Your Gut Assessment.
Yoga
Nashville Academy of Reflexology (NAR) 4825 Trousdale Drive, Suite 222 Nashville, TN 37220 School: 615-647-7244 NAR Spa 615-987-0866 Email: nashvillereflexacademy@gmail.com www.nashvilleacademyofreflexology.com www.narspa.net
Soul to Sole Wellness Phone: 615-575-5778 Email: soultosolewellnessrehab@gmail.com www.soultosolewellness.com Yoga rehabilitation with a holistic approach. Teaching simplified yoga anatomy workshops, clinics and teacher training.
We provide Reflexology Certification Career Training to become a Tennessee Registered Certified Reflexologist, a caring wellness career that makes a difference. Through our program, the public can receive Westernstyle foot and hand reflexology in our student Intern Clinic and our NAR Spa staffed by our
Cassie O’Sullivan 2814 12th Ave. South, Nashville, TN 37210 Phone: 917-400-2175 Email: cassioluv@me.com Yoga for spinal alignment, fractured vertebrae, herniations, and other things.