Best of Nashville Health & Wellness Magazine 2017 by phrmedia

contents 4 10 Books to spice up your Sex Life 6 The Laura Lea Interview 8 Your star sign and your sexuality 10 Cancer Patients:

Eating properly can help your recovery

11 A non drug therapy

for the Menopause and Depression

12 ADHD, help is at hand 13 Dealing with a child

who has Asperger’s

14 Healthy snacks for picky eaters 15 A quick guide to

Alternative Therapies

16 10 great places to visit in Nashville 18 Top Gyms in Nashville 20 Healthy kids’ snacks 22 20 ways Music

can improve your Health

24 Improving Men’s health

Paul Rowney Publisher paul@phrmedia.com 615-457-2816 Carly Peterson Account Executive carly@phrmedia.com 615-457-2816

26 Keeping Pets healthy in the Summer 28 Beginner’s Guide to Reflexology 30 Great Spas in Nashville to visit 32 To Vaccinate or not? 34 Great books to improve

Kym Nutting Sales Manager 615 457 2816 kym@phrmedia.com Scott Stubblefield Distribution Manager ssstubb@gmail.com Delaney Weaver Production Manager production@phrmedia.com Sonny Grensing, Graphic Design sonnygrensing@yahoo.com

your Sex life and relationships

36 The rise of Nashville’s Farm

to table restaurants

38 A guide to local pick

your own vegetables

39 The non drug alternative

to beating Migraines

40 Great places

to take the Kids in Nashville

42 Latest developments

in Cosmetic Surgery

44 A Senior’s Guide

to Exercise and Nutrition

46 10 Feel Good Films for the Winter

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Interview

The Alternative Interview: H&W asked Laura Lea to reveal a little more about herself: What is your favorite local restaurant? Impossible to answer! Sunflower Café-best veggie burger and Henrietta Red-sophisticated beautiful healthy food. What is your favorite food? Peanut butter. What is your favorite drink? Grapefruit Lacroix. What is your favorite book? A Wrinkle in Time. By Madeleine L’Engle What is your favorite film? Now and then (no judgement allowed!) If you could choose any job in the world besides the one you are doing, what would you like to do? That is so hard to imagine because I feel like I am meant to do what I do. But I think I would be an organic gardener. What is your favorite place to go on holiday? My parents farm with my husband in Leiper’s Fork, Tennessee. What is your favorite saying or piece of advice? “Every choice is a new chance.”

Healthy Eating: Laura Lea style Having deserted the hectic lifestyle of a New York paralegal, gained certification as a Holistic chef and moved back to her home town of Nashville, Laura Lea Goldberg is now about to launch her first book: The Laura Lea Balanced Cookbook. Health and Wellness Magazine went to find out more.

aura Lea is on a healthy food mission, and her new book is just the latest step. Health & Wellness caught up with Laura Lea to find out more about her views on healthy eating, her book and plans for the future. Having moved back to Nashville, a place that in culinary terms was a wildly different landscape than even 10 years ago, Laura Lea initially struggled to find her true role.

(One she did find was that of a wife: by marrying Max Goldberg, co-owner of Strategic Hospitality, operators of over 10 Nashville restaurants-a culinary match made in heaven!). “For three years I took on any project that came my way figuring out what worked and didn’t work. But a year ago, I began to see a little more clearly what I wanted to do. Then the opportunity for this cookbook with a local publisher came along. They offered me a lot of creative freedom.” 6

If a film was made of your life, which actress would you like to play you? Alex Vikander. I adore her. If you were president for one day, what would be your first executive order? Mandate acceptance and respect. I cannot be allowed to patronize, diminish or silence others because we are afraid of what we don’t understand. But it wasn’t quite as easy as she thought. “I initially gave myself six months to write this book-that was complete insanity. Even though I had all these recipes on my website, I didn’t realize how long it would take. I had to figure out what were the most popular recipes on the website. Then I created the chapters and just sat there and wrote out more recipes. Many were ones I’d tried out on my husband and my clients.”

Interview

From the start, she was clear who the book should be aimed at. “I believe there is a huge gap between the ideas of what healthy eating is about. There’s things like Paleo or Vegan, which to a lot of people are too radical.” “On the other hand, there are a lot of unhealthy home-cooked type recipes and diets. I wanted to create something that was in the middle. I believe there is a gap in the market.” She is also convinced, despite her Social Media pedigree, that: “I believe people still want a hard copy of the recipe when they’re cooking.” The book contains 130 ‘everyday recipes’ broken down into sections such as: Snack-itzers, Beverages and Smoothies, Breakfast, Lunch and Dinner, plus Sides, Salads and Desserts. All beautifully designed and photographed (Laura Lea did the photography herself). “I believe people can eat healthily without spending a lot of money. In my book, I have a budget friendly section, but that’s not always the issue for a lot of people. There are two other problems: so much food is produced with chemicals that make

it addictive and the second reason is ‘information overload.’ There’s just so much of both out there.” “I would say 85% of the questions I’m asked are variations of ‘is this right for me?’ Whether it be a diet or food, ultimately they are asking because they’re hearing so much and they don’t know how to whittle it down, to figure out what they need. To some it’s so overwhelming and exhausting, I think most people would rather just turn to something that just tastes really good and is accessible.” She believes her book will fill this need. But the book is just another step in her healthy eating mission. “Over the next three to five years, I’d love to write more books. It just totally jibes with me. But first, I want to see the response from this one and get some feedback and then write another. I’d also love to have a television show, but only if it’s a traditional ‘stand and stir’ format. Unfortunately, most networks want reality and drama. I understand the appeal but I don’t believe it aligns with the integrity of my business.” Underpinning all her motives and projects is the need to educate.

“Part of the importance of home cooking is understanding where the food has come from and the negative effects of eating food of poor quality. I do think that education is crucial. I do Whole Foods tours and I explain to people try and buy local.” Adding: “There’s no comparison to the taste of eating something you’ve grown.” Which is why she is an ardent advocate for organizations such as the Nashville Food Project and Nashville Foodscapes. In between all of this, Laura Lea still lectures at local companies about Healthy Eating and, until recently, ran cooking workshops out of her home. But with her popularity on the increase, she is now looking for an outside venue with “a nice environment where I can cook and guests can drink wine.” Sounds like a pretty compelling proposition to us. This may be the first time you have heard of Laura Lea Goldberg, but I’m pretty sure it certainly won’t be the last. The Laura Lea Balanced Cookbook is published by Nashville’s Spring House Press. Hardback: $30.00, available from www.amazon.com For more about Laura Lea: www.llbalanced.com

Surviving Cancer Treatment

Cancer Patients:

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

he Heimerdinger Foundation’s Meals 4 Health and Healing program not only dishes up nutrient-rich foods each week for its clients, but also tucks in a lot of love for the cancer journey. Breast cancer survivor, Leslie Cole, knows firsthand the healing power of this program, now in its 5th year of serving patients from Davidson and Williamson County who are in treatment – and their caregivers.

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

Leslie says, “My breast cancer was diagnosed in January this year. In February, I had a mastectomy and in March started chemotherapy. It was, of course, a huge shock to me and my husband. Volunteers from The Heimerdinger Foundation delivered meals to my front door from March through the end of my most difficult chemo in late July. What a relief it was to have healthy foods!”

Each week, volunteer teens and adults prepare eight dishes per person for up to 60 individuals. A typical food bag includes two to three healthy organic proteins such as chicken, cod, or salmon; grain proteins such as quinoa and millet; lentils and organic vegetables; rich leafy greens; and nutritious soups – all anti-inflammatory, immuneboosting foods endorsed by the American Institute for Cancer Research for people seeking anti-cancer foods. The program’s signature weekly dish is a golden mineral broth made from cooked, organic root vegetables. “At times during chemo, I couldn’t chew and only wanted liquids. The mineral broth was delicious and helped me, especially when I was nauseated or had sores in my mouth,” says Leslie. Leslie says her oncologist asked her to eat a plant-based diet with occasional organic chicken or fish and to avoid dairy, which was a huge transition for her. “Through Meals 4 Health and Healing, there were so many new things like nut cheeses, fish dishes, and veggie dishes that were tasty. My favorite foods from the program were the organic black bean soup, the vegetarian moussaka, and the zucchini pancakes. These food deliveries helped me and my husband because neither of us was prepared to make new recipes, cook new food, or figure out dairy alternatives. I was not even up for cooking much at all!” In addition to their “food as medicine” approach, Meals 4 Health and Healing wraps a caring community around participants in its program. Weekly greeting cards in food bags, calls from a volunteer Client Liaison, and weekly deliveries of nourishing and flavorful food by a Delivery Angel add a personal touch. While the program is free of charge for the first 12 weeks, the value 10

of participation in the program is inestimable and the intangible gifts are priceless. “I felt so loved and supported by the people working with The Heimerdinger Foundation. Each week I got a thoughtful card tucked in the food bag. I also got a weekly text asking if I had received the food and if everything was okay. And the lovely woman who delivered the food was very kind. She would leave the food in a cooler when I felt too bad to come to the door. I appreciated deliveries or texts where I didn’t always have to socialize. I just felt too tired.” As Leslie says, “Cancer is such a surprise – a total life changer. Not only was the chemo incapacitating, but also the surgery made it difficult to use my arms to lift and carry things. The sudden incapacity is the hardest thing….suddenly needing so much help. And needing kindness. The Heimerdinger Foundation gave me help and kindness.” Executive Director, Katharine Ray, notes that while the program’s primary focus is to provide nutrient-rich food to people during treatment, one of the hardest times of their lives, an additional priority is to educate about healthy eating for life. “We like to think this program supports cancer patients during the acute phase of their diagnosis, but it can change someone’s perspective for life and make a vital difference in their survivorship too.” “I have now changed my diet. I cook a lot more beans, lentils, whole grains, and veggies. I have my strength back to cook and to try new recipes. Five fruits and veggies a day is actually happening in our house. I am so appreciative of the help I received from The Heimerdinger Foundation,” says Leslie. To learn more about Meals 4 Health and Healing, visit hfmeals.org or call 615-730-5632.

Children’s Mental Health

LENS Therapy, a 95% success rate with ADHD, Anxiety and Depression In the 12 months that Harmonized Brain Center has been open in Nashville offering LENS Neurofeedback, Sheri Rowney (pictured) has found the therapy particularly effective at helping with ADHD. Here she explains how it works.

ith the latest figures showing that 14% of children ages 4 to 17 nationwide and over 16% here in Tennessee are diagnosed with ADD and/or ADHD, parents are scrambling for information and resources to help their child. Many struggle with having to medicate their children with stimulants which helps the ADD/ ADHD symptoms but can cause other more harmful and long lasting side effects. There is a safe, quick and easy alternative. LENS (Low Energy Neurofeedback System) can be as effective as medication without the harmful side effects. ADD/ADHD is generally associated with the inability to focus at school; not being able to sit still and to pay attention. Often these children are reprimanded for their behavior; not being able to sit in their seats, fidgeting when they are supposed to be still; causing disruptions at inappropriate times. These children tend to struggle with their grades because they are unable to focus on what the teacher is saying and are often labeled with a

learning disability when in fact they are often times quite bright; they just can’t focus in the traditional setting. Kids with ADD/ADHD are often ostracized from their peers as they are labeled the “bad kids.” They can be loud and disorganized; they often interrupt when others are talking. Sometimes they seem to not care that they are so disruptive. They may not be invited to parties and play dates because of their behavior. No matter how hard they try; they just can’t seem to be able to do what is expected of them. Not only does this affect their educational needs but it also affects their self-confidence; they often feel like they don’t measure up and will never be as successful as the other kids. This lack of confidence causes long term effects as their selfimage diminishes, they often quit trying and just resign themselves to thinking they’ll never be able to measure up so it’s not worth the effort. For the last 35 years, there has been a new non-medicated, non-invasive option for not only 12

treating the symptoms of ADD/ADHD, but also in changing the brain so that the client can focus better, interact better and make better choices. Called Low Energy Neurofeedback, it has been in continual development since 1990. With a success rate of over 90%, it uses a small radio frequency to disrupt the brain waves and allows them to reset back into a more effective, natural pattern. Over a period of just a few sessions, clients start to feel more focused, calmer and more able to make better decisions. Sessions only take a few minutes a week and results are long lasting. This amazingly successful therapy is available at Harmonized Brain Centers. Here we combine LENS with Life Coaching, introducing skills and habit changes to go along with the more efficient brain activity. This integrative approach sets your child up for success in a natural and effective way. LENS is not only used for treating ADD/ADHD but also for people suffering with migraines, TBI, anxiety, depression, brain fog, chemo fog and memory issues. The brain is an amazing organ with the ability to change to become more efficient and effective with just a little help. Here is a testimony of a very happy family of a child with ADHD who came to see us at Harmonized Brain Centers: I brought my 14 year old grandson to Harmonized Brain Centers after trying three different medications for his ADD. They all caused side effects and changed his personality so that not only were we dealing with his lack of attention and focus but were also seeing anger issues, weight loss and he couldn’t fall asleep at night. He was able to stay focused better at school but was still unmotivated and we weren’t seeing many good changes. We were desperate for another alternative and after spending lots of time and research, we decided to call HBC. Our experience there was nothing short of a miracle. After just two sessions we noticed he was calmer and nicer at home. We were anxious to see how his grades would be and were thrilled when the second grading period ended with an A, 4 B’s and 2C’s! His confidence was back, his attitude changed and the whole family dynamics changed with him. We couldn’t be more thrilled or satisfied with Harmonized Brain Centers. I would recommend Harmonized Brain Centers to anyone looking for help with ADD. We are so glad we found them”. For more information, please call Harmonized Brain Centers of Tennessee at (615) 331-8762. We would be happy to schedule a consultation to discuss an option that you might not have known even existed. Our goal is for your child to be the best they can be; we would love to help!

Alternative Therapies

mobility and loosen muscles. It is estimated that chiropractors treat 27 million American patients annually. A study conducted by the American Chiropractic Association showed that 56% of those who saw a doctor for low back pain received a 30% reduction in their pain after four weeks, but 94% of patients who underwent chiropractic treatment saw a 30% reduction in low back pain after 4 weeks.

Homeopathy

A quick guide to the most popular ‘Alternative’ Therapies Alternative therapies have become increasingly popular in recent years. Though they were once viewed as fringe by the medical establishment, studies from the National Institutes of Health show that a third of Americans now use alternative therapies. With their rise in popularity, we decided to highlight some therapies you may be interested in. Jade Spilka, pictured left, reports. Acupressure

In acupressure, practitioners apply physical pressure to meridians on the body such as the hands, elbows, and feet. These meridians are considered to carry life energy throughout the body. The pressure is put on these acupuncture points with the goal of clearing blockages in these particular areas. Based on studies, acupressure is thought to help nausea, lower back pain, tension headaches, and stomach aches.

Acupuncture

Acupuncture, a component of traditional Chinese medicine, involves the insertion of thin needles into the body. It improves the body’s natural functions and promotes the self-healing process by stimulating acupuncture points. This form of alternative therapy is most often used for pain relief and is rarely used on its own as a primary treatment. It is commonly used to treat low back pain, shoulder stiffness, and knee pain. Along with pain relief, acupuncture can also improve sleep, digestive function, and overall sense of well-being.

Aromatherapy Aromatherapy is the use of plant oils to promote psychological and physical healing. When used

properly, the pure essence of plants, essential oils, are effective in providing benefits to a vast range of ailments. Aromatherapy also encourages the use of other natural ingredients such as cold pressed vegetable oils, hydrosols, herbs, milk powders, sea salts, sugars and muds.

Biofeedback Biofeedback allows individuals to control bodily processes that usually happen involuntarily. This includes processes like heart rate, blood pressure, muscle tension, and skin temperature. Those who benefit most from the practice are usually patients who have stress-related conditions. In the initial sessions, biofeedback therapists attach electrodes to the skin to measure bodily or mental states. Eventually techniques can be practiced without the aid of a therapist or professional equipment.

Chiropractic Chiropractors focus on musculoskeletal and nervous system disorders. They work to eradicate pain in the back, neck, joints, arms, legs, and head of a patient. Chiropractors adjust patients’ bodies in order to align them. These adjustments are meant to improve 15

Homeopathy is similar to receiving vaccinations. Samuel Hahnemann, the founder of homeopathy, based the practice on his doctrine of like cures like. Though it is still practiced, studies have shown that homeopathy is ultimately only effective as a placebo. The U.S. Food and Drug Administration regulates these remedies, but the FDA does not evaluate these therapies safety or effectiveness.

Naturopathy Naturopathy is based on vitalism and self-healing. It is generally anti-medicine, going against medical testing, drugs, surgery and vaccinations. The alternative therapy is based on the idea that the body has an ability to heal itself through an energy or force that guides bodily processes internally. People visit naturopathic practitioners for primary care, overall well-being and the treatment of illnesses. The practice is often thought to be unethical and harmful, though advocates would claim otherwise.

Reflexology Reflexology involves the application of pressure to the hands and feet with specific techniques. William H. Fitzgerald, an ear, nose and throat specialist, and Edwin F. Bowers first brought it to the United States in 1913. The Cochrane Collaboration defines reflexology as “gentle manipulation or pressing on certain parts of the foot to produce an effect elsewhere in the body.” Reflexology has been shown to improve stress-related illnesses. According to the American Medical Association, as many as 85% of illnesses are caused or worsened by stress. Reflexology can be used as one tool to help combat these stress-related ailments. In a Chinese study, there was a 50% success rate for those who used reflexology from a pool of 20,000 documented cases. In subsequent issues of Health & Wellness, we will be investigating in more depth the pros and cons of these and other ‘Alternative’ Therapies.

Fitness

10 Top Local Gyms and Fitness Centers Lipscomb student George Wong (pictured) lists his choice of the top places in Nashville for getting fitter and healthier, from treadmills to climbing, kick boxing to swimming.

re you one of the people who promised themselves to get into shape as a New Year’s resolution but it’s slowly diminishing because, simply put, working out is not fun? Or is it? Getting in shape is both a conscious and consistent effort, but with the mediocrity of the generic gym, it can get boring. Don’t be one of those people who give up on their fitness goals because they haven’t found the right gym! Sometimes, the difference between a goal and a reality is just finding the right place, and showing up. Nashville is rapidly evolving in front of our eyes, and so are the gym options. So if you’re sick of counting down the minutes on the treadmill, this list of the 10 best gyms and fitness centers in Music City will help you find the place for you and get your heart pumping!

1. GetFit Anytime This Berry Hill gym boasts month-to-month memberships, no contracts, and the ability to pop in and out for quick workouts. It’s your very own neighborhood 24-hour gym with great equipment, passionate staff and personal trainers who want to help you “GetFit Anytime.”

2. Gym 5

The Downtown YMCA is the very first gym I went to in Nashville. This is truly a family friendly community, with so many options ranging from tennis, swimming, dancing, martial arts and yoga. They even have youth camps and leagues for soccer and flag football. While mom and dad work out or relax in the pool, the kids can go wild in the huge facility complex with provided coaching and lessons. The YMCA has many locations in the Nashville area. It promotes youth development and healthy living.

4. Gold’s Gym

Located in East Nashville, Gym5 is a full-service fitness club specializing in personal training, cardio and strength training, boot camps, and group exercise classes, as well as corporate wellness programs. Gym5 provides a variety of different camps to train, such as boxing, cycling, yoga, and trx. Their membership rates are competitive and fit into three basic categories of single, joint, and corporate. With a new, sleek design and a low key vibe, this is just the place to kick off your fitness goals for that new body.

3. YMCA

Jab and kick at the Gold’s Gym Nashville location in a dynamic cardio workout inspired by karate, muay Thai, boxing and taekwondo. This Gold’s Gym offers a diverse array of group exercise classes in each weekly Gold’s Gym class schedule, from dance-based cardio sessions to intense weight lifting workouts that challenge every major muscle. All of the Gold’s Gym locations staff are experienced and expert personal trainers who can provide workout tips along with sound nutritional counseling, menu planning and dieting advice. For all those body builders aspiring to be like Arnold or for those who just want to get in shape, this nostalgic, old-school gym is the perfect place.

5. GoPerformance

Fitness

Go (adj.) Being in a state of fitness for some experience or action. performance (n.) The manner in which someone or something functions. At GoPerformance, they provide professional guidance and services that address all components of fitness in order to look, feel, and perform your best. Located in the basement of Cummins Station, this gym is small in size, but mighty in scope, focusing on group and personal training, with an emphasis on strength and interval work. “Go” is a place where all fitness levels are welcome. Their philosophy is to provide a personalized fitness club for beginners, fitness enthusiasts, and athletes with an emphasis on introducing new and innovative forms of exercise. They provide professional guidance and services that address all components of fitness in order to look, feel, and perform your best.

6. Crossfit Nashville

7. HotBox Fitness

9. Title Boxing

Located in the beautiful Gulch, HotBox boasts that their brand of high intensity fitness kickboxing is the “best in town, period.” If you enjoy high energy classes with loud pumping music to get you going first thing in the day, then this is for you. Results are not guaranteed, but one can burn up to 800 calories or more in 1 hour with this intense cardio workout. So please stop doing workout videos in your living room and come on in to HotBox!

8. Nashville Athletic Club

Having previously been a member at Title Boxing, I can happily say that their classes really do pack a punch! The session lasted for 1 hour and it felt like forever, but the workout was phenomenal. It will leave anyone’s arms like jelly, legs unable to stand, clothes dropping in sweat and over 800 calories burned! Title Boxing is a fun and addicting way to lose weight or achieve any fitness goals. This highintensity interval training workout sculpts your body and burns calories like nothing you’ve experienced before. Your trainer will lead you through explosive boxing rounds where you’ll deliver jab, cross, hook and uppercut combinations, working your entire body on the 100-pound heavy bags. With 4 locations in the Nashville area and 168 total nationwide, there will never be a problem getting a class in.

10. Climb Nashville

Crossfit, what even is it? The workout that one either loves or hates has swept through Nashville like wildfire. CrossFit Nashville is a fitness coaching program with two facilities in town, which have Nashvillians flocking. The studio doesn’t look like your typical gym. You will notice several things are different. There are no rows of treadmills, ellipticals, cable machines or mirrors. Instead, you will find pull-up bars, kettlebells, barbells and an open gym space for squatting, running, jumping, climbing, lifting, throwing, and performing movements that the body is designed to do. This is the essence of CrossFit as they focus on day-to-day functional movements that are essential to lead a successful, independent lifestyle. Don’t toss it before you try it!

This full-service health club located in South Nashville on Harding Place has everything you need to start your fitness journey. Nashville Athletic Club offers a wide range of state-of-the-art equipment, programs, and services to keep you motivated and enable you to reach your personal health and fitness goals. With their Cardio Movie Theater, time will fly by as you burn calories in this fun way to get and stay in shape! Come check it out. After seeing it for yourself, you may not want to leave! 19

It’s a ‘whole’ new world, somewhere you can get a new fantastic point of view of the entire gym. Want to get in shape and have fun doing it at the same time? Climb Nashville is the place for you. With endurance, strength, alpine fit, climb fit, power endurance and mobility classes, there are so many different forms of workouts.

Healthy Eating for Children

Healthy Food for your Kid’s Lunch or Picnic Box Your kids are one of the brightest spots in your life, so they deserve the best of the best, don’t they? And that includes nutrition. Finding the correct balance of all the food groups is tricky for any age, but especially for the youngsters. Rachel Kirsch, pictured, comes up with some suggestions. Another fun add-in for the kids would a “mystery food” once a week. It could encourage them to try new foods, Dr. Marshall explained. While the food itself is the most important aspect of the lunch-making process, the quality of the food is also important. “Food safety is important when packing lunches. To keep lunch items cold, include a small frozen gel pack or frozen juice box. Insulated, soft-sided lunch boxes or bags are best for keeping food cold. Use an insulated container to keep food like soup hot,” said Dr. Marshall. Hunt also added that bagged frozen fruit can provide variety in winter and double as an ice pack in the lunch box. Dr. Jay Ruark, a dentist of Embassy Dental, had a few thoughts about lunches being brought from home. “I think that if parents are properly educated in what foods, drinks, and snacks are healthy alternatives to what the normal school lunches provide, I feel that lunches from home are MUCH better than what most schools provide.” The process of lunch-making can be a bit strenuous, but more rewarding in the end for your children. Dietician Nancy Hunt offered some specific healthy options for kids’ lunches. “I recommend fruit, and a few vegetables that don’t have to be cooked. Whole grain crackers and chips, or popcorn are all good options for carbohydrates with a crunch, and water or milk to drink is always a good option.” An aspect of children’s health that sometimes can be overlooked is their oral health. Dietician Nancy Hunt encourages the classic water for lunch. “Water still wins the penny-pincher war, and there are lots of flavorings that kids can squirt into the water to mix things up from day to day; most Americans don’t drink enough water, so why not start the habit early?” Dr. Ruark agrees with Hunt, and strongly discourages soda as a beverage. “Sodas in general are not good for your teeth. However, sodas and energy drinks with sugar are extra detrimental to your teeth due to the combination of acid and sugar that they contain. The acid can breakdown the enamel and the sugar is the “root of all evil” in the development of decay.” Encourage strong, healthy nutrition habits when kids are young by preparing healthy and delicious lunches with your kids now. The more involved the kids are, the more likely they’ll enjoy their lunches. Help make your day brighter, and your kid’s day brighter, by preparing the best lunches you can.

t can be difficult, but accepting defeat and just packing your child a Lunchable doesn’t have to be the answer. Nancy Hunt, a Registered Dietician and professor at Lipscomb University, says that some of the pre-boxed lunch options have as much fat and sodium in them as fast food meals. “I see the large cupcakes brought in often as a birthday choice with inches of icing on top. Some will come in with pop tarts or a honey bun, which I feel is quite a large serving for a 4-6 year old,” said Lipscomb Academy Preschool teacher Kelly Austin. In regards to lunches being brought from home, Hunt gave some insightful advice. “Variety is the spice of life! Put as much color in the lunchbox as you can (real color, not food coloring!). For example, right now the berries are coming into season, so get some local strawberries or blueberries to toss into the lunch box,” Hunt says. Dr. Autumn Marshall, another Registered Dietician and professor at Lipscomb University, agreed with Hunt. “Choose fresh vegetables and fruits that are in season. Fruit cups packed in 100% juice. Buy vegetables and fruits in their simplest form. Pre-cut, pre-washed, ready-to-eat are convenient but often cost much more.” Another great tip from Hunt was the involvement of the kids in the lunch making. “Get the kids involved in the planning by letting them cook or taste what’s going into the lunch box; the more invested they are in the process, the more likely they will eat their lunches instead of trading them for junk!” said Hunt. The adult should still have the final say over the food choices, but some input from the kids could be fun.

Sources: www.newschannel5.com/news/national/how-does-nutrition-affect-kids-school-performance counton2.com/2017/03/17/healthy-lunch-box-meals-your-kids-will-be-excited-to-eat/ www.tnledger.com/editorial/Article.aspx?id=95751 www.tnledger.com/editorial/Article.aspx?id=95750

Healthy Eating for Children

Some tasty lunches for School, picnics, anytime

More advice from Nutritionists: Dr. Autumn Marshall, Lipscomb University • Include protein foods such as yogurt, cheese, nuts, turkey, tuna, and peanut butter. Whole grain breads, cereals, crackers, and popcorn. Fresh fruits and vegetables such as apples, oranges, grapes, carrots, and broccoli are great choices. Healthy beverages are also important such as low fat or fat-free milk, 100% fruit juice or water. • Prepare lunches the night before to save time. • Food safety is important when packing lunches. To keep lunch items cold, include a small frozen gel pack or frozen juice box. Insulated, soft-sided lunch boxes or bags are best for keeping food cold. Use an insulated container to keep food like soup hot.

Pretzel Kabobs Ham, turkey, and cheese rolled up together, sliced, and skewered with pretzel sticks 1/2 cup mandarin oranges 1/2 cup shelled edamame 1 container (4 ounces) fat-free chocolate pudding

Whole New PB&J Peanut butter and jelly on a whole wheat mini bagel 3/4 cup cherry tomatoes with 2 tablespoons low-fat Caesar dressing 1/2 cup pineapple chunks 4 mini oatmeal cookies

Nancy Hunt, Lipscomb University • Sandwiches and wraps are still some of the easiest ways to pack a lot of nutrition into a small space. Whole grain crackers and chips, or popcorn are all good options for carbohydrates with a crunch, and water or milk to drink is always a good option. • Peanut butter is still one of my all-time favorites. Hard boiled eggs are an excellent source of protein for growing kids, and are one of the least expensive sources of protein you can find. I’ve even seen containers of olives specifically for lunches and snacks (which is GREAT!)

Pizza Party 1 slice leftover cold veggie pizza cut into squares 3/4 cup cucumber moons with 2 tablespoons hummus 1/2 cup purple grapes 1/2 cup popcorn

The Dentist’s advice, from Dr. Jay Ruark Embassy Dental, Hillsboro Village What are some of the worst sugary foods for your teeth? If I had to pick some of the worst sugary foods, I would have to go with really hard, high-sugar candy, or really sticky, high-sugar candy. The problem with the sticky candy is that obviously it can stick to your teeth exposing them to the sugar for a longer period of time, therefore making the teeth more susceptible to formation of cavity.

Finger Food String cheese and a handful of whole wheat crackers 1 cup broccoli and cauliflower florets with 2 tablespoons light raspberry dressing 1/2 cup blueberries Slice of banana bread

The School Teacher’s viewpoint, Kelly Austin What healthy food do you see brought in lunches?

All Dressed Up

Many of the children have fruits and vegetables in their lunches. I see students dipping raw veggies or crackers in hummus, using peanut butter and/or Nutella as a “dip” for veggies and/or fruit. Many students have a sandwich of some type, but also will have cheese slices or a ham or turkey roll-up.

1 cup bow-tie pasta salad with veggies 1 cup baby greens salad with 2 tablespoons low-fat dressing 3/4 cup watermelon 2 fig cookies

Do you have an opinion on whether students should bring lunches from home or eat a school lunch? In our school, I trust the parent to prepare healthy options for their child. They are aware of their likes/dislikes and allergy restrictions.

Source: www.parents.com/kids/nutrition/lunch/healthy-school-lunches-snacks/

Music Therapy

20 ways music can improve your health By Scott Christ

Living in Nashville, you know all about music and how it makes you feel good. Well, there’s some scientific reasons as well. Read on to learn how listening to tunes can ramp up your health. Music can... 1. Ease pain. Music can meaningfully reduce the perceived intensity of pain, especially in geriatric care, intensive care, or palliative medicine (an area of healthcare that focuses on preventing and relieving the suffering of patients). 2. Motivate people to bike harder. A study of healthy male college students found that, while riding stationary bicycles, the participants worked harder while listening to fast music. Extra bonus: They also enjoyed the music more. 3. Improve running motivation and performance. Here’s an easy way to beat your best time if you’re a runner: Listen to your favorite “pump-up” music. Listening to music may help people run faster, boost their workout motivation, and enhance their endurance. 4. Increase workout endurance. Listening to those top workout tracks can boost physical performance and increase endurance during a tough exercise session. This works partly through the power of distraction: When we’re focusing on a favorite album, we may not notice that we just ran an extra mile. 5. Speed up post-workout recovery. One study found that listening to music after a workout can help the body recover faster. While slow music produced a greater relaxation effect post-exercise, it seems that any kind of music can help the physical recovery process. 6. Improve sleep quality. Listening to classical music has been shown to effectively treat insomnia in college students, making it a safe, cheap alternative to sleep-inducing meds.

Keith Urban and Carrie Underwood Listening to your favorite music star can be a boost to your health. Photo credit: www.startribune.com

7. Help people eat less. One study found that playing soft music (and dimming the lights) during a meal can help people slow down while eating and ultimately consume less food in one sitting (perhaps because slowing down helps them to be more mindful of fullness cues).

10. Induce a meditative state. Listening to slow musical beats can alter brainwave speed, creating brainwave activity similar to when a person is meditating or in a hypnotic state. Some research suggests that using rhythmic stimuli (such as music) to induce these states can have a therapeutic effect, easing symptoms of migraines, PMS, and even behavioral issues.

8. Enhance blood vessel function. Scientists have found that the emotions patients experience while listening to music have a healthy effect on blood vessel function. Music both made study participants feel happier and resulted in increased blood flow in their blood vessels.

11. Relieve symptoms of depression. When you’re feeling down in the dumps, music can help pick you up (much like exercise). Research suggests the kind of music matters: Classical and meditative sounds seem to be particularly uplifting, whereas heavy metal and techno can actually make depressive symptoms worse.

9. Reduce stress. Research has found that listening to music can relieve stress by triggering biochemical stress reducers (think of these physiological processes as anti-stress ninjas). 22

Music Therapy

12. Elevate mood. A 2013 study found that music helped put people in a better mood and get in touch with their feelings. Study participants rated “arousal and mood regulation” and “self-awareness” as the two most important benefits of listening to music.

16. Relax patients before surgery. One study found that listening to music helped put cardiovascular surgery patients at ease as they awaited their operations. That’s a major benefit for the nearly four million people who get heart surgery each year in the U.S.

13. Improve cognitive performance. Background music may enhance performance on cognitive tasks. One older study found that listening to music allowed test takers to complete more questions in the time allotted, and get more answers right. More recent research suggests that whether or not music improves cognitive function depends on whether the music first improves a person’s emotional state.

17. Ease stress after surgery. Music isn’t only helpful pre-surgery. Another study revealed that listening to music while resting in bed after open heart surgery helped relax patients and decrease their stress levels.

14. Help people perform better in high-pressure situations. Want to sink the game-winning shot when the pressure’s on? Listen to some upbeat tunes before the big game. One study found that basketball players prone to performing poorly under pressure during games were significantly better during high-pressure free-throw shooting if they first listened to catchy, upbeat music and lyrics.

19. Help cancer patients manage stress and anxiety. Music has been found to help cancer patients communicate their feelings, manage stress, and ease physical pain and discomfort. It can also reduce anxiety and improve their quality of life.

15. Reduce anxiety as much as a massage. One study found that music’s effect on anxiety levels is similar to the effect of getting a massage. Here’s an idea: Treat yourself to a massage and bring your favorite chilled out tunes to play during the session. Double the relaxation!

18. Elevate mood while driving. Listening to music while driving can positively impact mood. So when you’re feeling cranky in the car, try cranking some of your favorite tunes.

20. Ease recovery in stroke patients. Researchers in Finland concluded that when stroke patients listened to music for two hours a day, their verbal memory and attention improved and they had a more positive mood compared to patients who didn’t listen to music or who listened to audio books. Regardless of your taste in music, it’s clear that tunes benefit our health. The best part? Now you have an excuse for blaring Beethoven while your roommate is trying to study. Source: greatist.com

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www.healthandwellnessnashville.com

Men’s Health Month

Men’s Health: You can change these statistics.

Slice thin, eat less. Slicing thinly will make your portions seem bigger and more satisfying. In a study at Japan’s National Food Research Institute, participants who compared equal amounts of sliced and whole vegetables rated the sliced piles up to 27 percent larger. When you believe you’re eating a larger portion of food, you’ll trick yourself into feeling more satisfied with fewer calories.

Eat to thrive. Getting enough nutrition is crucial. It’s more important than anything else except maybe sleep. Focus on nutrients rather than calories and eat a variety of healthy foods. Increase good fats and good carbs in your diet. Some of the standard nutritional advice of the past is undergoing change. And this is particularly true in the growing emphasis on making a distinction between good fats and carbs — such as omega-3 fatty acids and whole grains, which should actually be increased in our diet — and bad fats and carbs, such as saturated fats and highly refined grains, which of course should be decreased. In other words, just “cutting down” on fats and carbs is not precise enough anymore.

All figures in ‘000s Malignant Neoplasms=Cancer

Looking at this CDC produced chart of the main reasons for death among American men, so many of them are preventable. Sensible eating, moderate exercise and regular checkups would reduce these figures considerably. There are a wealth of sources on how men can improve their health and longevity, here are a few not so familiar reminders: Find and visit a doctor. Yes, we all know men just hate going to doctors. But certainly as you get older, find a local doctor, have a checkup and get comfortable talking to him. If you’re over 50, you should certainly consider having these done. Have regular cholesterol and blood pressure tests. Both high cholesterol and high blood pressure can be described as “silent killers,”

since they can cause extensive damage to the heart and arteries without producing any telltale symptoms until it is often too late. Therefore, the only way to find out if you have a potential problem is to get tested. Even if you don’t, you at least are on the doctor’s patient list and if something does happen he knows you and you know him. 24

Men’s Health Month

Also, try this: in research people who ate two to three ounces of unsalted pistachios a day for four weeks raised their HDL cholesterol (the good kind) by six percent.

Chew more, weigh less. Replace a glass of orange juice with a whole orange. A study in the International Journal of Obesity reports that people reduced their daily calorie intake by up to 20 percent when they substituted a piece of fruit for fruit juice with their lunch. The researchers say that chewing stimulates satiety hormones, and whole food takes longer for your intestines to process, helping you to feel fuller longer and consume less.

Instead of counting fence-hurdling sheep to fall asleep, just wear socks. Swiss researchers found that people fell asleep quickest when their hands and feet were warmest. This happens because warm feet and hands cause blood vessels to enlarge, allowing more heat to escape your body, which in turn lowers your core temperature faster and causes you to nod off sooner. Prioritize sleep. Get at least 7 hours. That’s not something you should compromise. Men think they can overcome sleep deprivation by exercising or whatever, but they can’t.

numbers, it may even replace smoking as the No. 1 cause of death for men.

Vary your workouts.

Relax with music.

Drinking caffeinated tea or coffee after taking ibuprofen relieves headaches faster than taking ibuprofen alone. In a study of 400 headache sufferers, 71 percent of those who took ibuprofen and the caffeine equivalent of two cups of coffee reported complete relief, compared to 58 percent of those who took ibuprofen or caffeine.

Heart health.

Go to sleep without sheep.

This message can be taken in both positive and negative terms. Truly moderate drinking (one to two standard size drinks per day) does reduce the risk of coronary artery disease, the No. 1 cause of death in our country. However, excessive drinking is a major cause of both physical disease and social tragedy. Approximately 10 percent of people who start drinking socially will become alcoholics.

If you want to be able to hear your great-granddaughter when you’re 97, fine-tune your ears with music. First, turn down the volume to a sane level (you should be able to listen to the music and still carry on a normal conversation), then practice singling out a single instrument and listening to it. This exercise will help you develop the ability to perceive more details in everyday sounds, says Gail Whitelaw, PhD, past president of the American Academy of Audiology.

Double-team your headache.

Take a baby aspirin every day. Unless you are truly allergic to aspirin (very rare) or at high risk for gastrointestinal bleeding (not very common), this daily dose of aspirin is one of the most beneficial and simple things you can do. It acts to reduce the risk of clot formation in the arteries leading to your heart and brain, thereby reducing the risk of both heart attacks and strokes.

Drink alcohol in moderation.

The body gets very comfortable when you always do the same workout. Keep varying your exercises, and they have to be an age-appropriate mix of aerobics, muscle training, and stretching.

Energize for less. When you’re tired and need a lift, coffee isn’t the only drink you can turn to. Have a club soda with lime. The carbonation and aroma will energize you.

Don’t smoke. Despite all we know, some 17% of adults still smoke. Smoking is estimated to kill 400,000 Americans every single year. Choosing not to smoke is, without a doubt, the single most important health decision you can make.

Control your weight. The connection between obesity and actual illnesses or deaths is often more indirect than is the case with smoking. Estimates from the Surgeon General’s Office suggest that obesity is responsible for approximately 350,000 deaths every year, and that if American men continue to stop smoking in large 25

Get outside. The sun is an important source of Vitamin D. And putting on sunscreen inhibits its effectiveness. Best to get those outside jobs done, or that run, before the sun is at full strength. If you have to work or be out for long periods of time in the hot Tennessee sun, then use a sunscreen of at least 15 SPF. Skin cancers are the most common of all cancers by far. Melanoma is both disfiguring and lethal, so it must be diagnosed as early as possible.

Pet Health

If the humidity is too high, they are unable to cool themselves, and their temperature will skyrocket to dangerous levels—very quickly.” Taking a dog’s temperature will quickly tell you if there is a serious problem. Dogs’ temperatures should not be allowed to get over 104 degrees. If your dog’s temperature does, follow the instructions below for treating heat stroke.

Limit exercise on hot days Take care when exercising your pet. Adjust intensity and duration of exercise in accordance with the temperature. On very hot days, limit exercise to early morning or evening hours, and be especially careful with pets with white-colored ears that are more susceptible to skin cancer, and short-nosed pets, which typically have difficulty breathing. Asphalt gets very hot and can burn your pet’s paws, so walk your dog on the grass if possible. Always carry water with you to keep your dog from dehydrating.

Don’t rely on a fan The perfect way to keep your pet cool!

Keep your Pets safe in the Summer Heat The summer months can be uncomfortable—even dangerous—for pets and people. It’s difficult enough simply to cope with rising temperatures, let alone thick humidity, but things really get tough in areas that are hit with the double blow of intense heat and storm-caused power outages. The American Humane Society offers this advice.

ou can help keep your pets safe and cool this summer. Follow these tips for helping everyone in your family stay healthy and comfortable when the heat is on (and even if the power isn’t).

inside a hot car by taking action or calling for help. Local law enforcement can follow this handy guide for how to proceed.

Never leave your pets in a parked car

“It’s important to remember that it’s not just the ambient temperature but also the humidity that can affect your pet,” says Dr. Barry Kellogg, VMD, of the Humane Society Veterinary Medical Association.” Animals pant to evaporate moisture from their lungs, which takes heat away from their body.

Not even for a minute. Not even with the car running and air conditioner on. On a warm day, temperatures inside a vehicle can rise rapidly to dangerous levels. Your pet may suffer irreversible organ damage or die. Learn how to help a pet left

Watch the humidity

Pets respond differently to heat than humans do. Dogs, for instance, sweat primarily through their feet. And fans don’t cool off pets as effectively as they do people.

Provide ample shade and water Any time your pet is outside, make sure he or she has protection from heat and sun and plenty of fresh, cold water. In heat waves, add ice to water when possible. Tree shade and tarps are ideal because they don’t obstruct air flow. A doghouse does not provide relief from heat—in fact, it makes it worse.

Cool your pet inside and out Whip up a batch of quick and easy DIY peanut butter popsicles for dogs. (You can use peanut butter or another favorite food.) And always provide water, whether your pets are inside or out with you. Keep your pet from overheating indoors or out with a cooling body wrap, vest, or mat (such as the Keep Cool Mat). Soak these products in cool water, and they’ll stay cool (but usually dry) for up to three days. If your dog doesn’t find baths stressful, see if she enjoys a cooling soak.

Pet Health

Watch for signs of heatstroke Extreme temperatures can cause heatstroke. Some signs of heatstroke are heavy panting, glazed eyes, a rapid heartbeat, difficulty breathing, excessive thirst, lethargy, fever, dizziness, lack of coordination, profuse salivation, vomiting, a deep red or purple tongue, seizure, and unconsciousness.

How to treat a pet suffering from heatstroke Move your pet into the shade or an air-conditioned area. Apply ice packs or cold towels to her head, neck, and chest or run cool (not cold) water over her. Let her drink small amounts of cool water or lick ice cubes. Take her directly to a veterinarian.

Prepare for power outages Before a summer storm takes out the power in your home, create a disaster plan to keep your pets safe from heat stroke and other temperaturerelated trouble.

Some natural ways to keep your pet fit and healthy in Summer. By Sheila McGinnis

First of all, let’s start with the simplest way to keep dogs healthy during the summer time heat. Did you know that cat’s and dog’s body temperature is higher than humans? They run a few degrees higher than our normal 98.6. They can get heat strokes just like us if their temperature goes above 104 degrees. How to prevent? Simple: do not let them stay outside on very hot days for long periods, make sure they have access to shade and of course water. Also, I know Fido may love to ride with you, but this is where the majority of dogs suffer heat-related sickness and sadly death. It only takes 10 minutes for the inside of a parked car to climb from 85 degrees to above 102 degrees. After 30 minutes, the temperature will reach 120 degrees. Another simple way to keep pets happy and healthy is to keep them clean. Simple I know, but a clean dog and cat cuts down the risk of skin infections and those pesky fleas. One question I get often is how to deal with fleas in a natural way. Let me give you some ways below and as always check with your veterinary before trying anything new. • Start at the source: yard, bedding, and carpet. The best method for this is called Diatomaceous earth (DE) which is made up of fossilized remains of shelled algae that’s been crumbled into a fine powder. It’s harmless to pets and humans but deadly to fleas. I sprinkle this in the yard where they generally like to go. I also sprinkle on their bedding and even on the carpet, allow to sit for about 30 min or so then vacuum it up. You can even put on both dog’s and cat’s fur; use food grade DE since they could lick it. • Another natural way is to spray your pet down with apple cider vinegar (ACV). If bathing your dog, you can even do the ACV as a rinse. You can also add 1 tsp. ACV to the water bowl. • Make a flea spray using essential oils (EO). Take a spray bottle and put in 1 cup of ACV, a quart of distilled water or good filtered water, 2 drops lavender and 1 drop of cedarwood (if using on both cats and dogs, just use 2-3 drops of either oil). Spray down the bedding and the pet. You can also use this mixture (add a drop or two of citronella EO) to soak a cloth collar and make your own flea collar. • Make a flea shampoo for dogs by adding 1-2 drops of citronella or lemongrass to their shampoo.

More information: www.humanesociety.org 27

Alternative Therapies

A beginner’s guide to Reflexology In the second of our series ‘Alternative Therapies,’ Health & Wellness looks at Reflexology, what it involves, and how it can help.

to attack from viral and bacterial infection. Stress of any kind also creates many physical conditions. Your symptoms may indicate a specific disease, but if you have not seen a doctor you should always be referred to your doctor for evaluation. By the end of the treatment, your therapist will be able to tell you the areas that needed extra attention as he/she will have gone over every organ and structure during the course of the treatment. Your symptoms may reflect major tension and stress related problems in which case practical advice regarding lifestyle changes may be appropriate.

How Reflexology affects the Body Reflexology affects the body in different ways and no two clients will have identical experiences. The main effects can be summarized as follows: 1. Helps maintain general health. 2. Reduces stress and tension by relaxing the whole person. 3. Decreases congestion in the energy pathways allowing energy to circulate freely. 4. Helps to encourage homeostasis, i.e. a state of balance in the body. 5. Helps boost the circulation of Blood and Lymph through their respective systems. 6. Helps regulate bodily functions such as Digestive, Endocrine, Respiratory, and Excretory systems. Foot Reflexology Chart www.reflexology-map.com/feet-map

eflexologists use the theory that there are ten zones or energy lines running up and down the body, following a line from each toe and each finger to the top of the head. Blockages of energy occur along these zones, caused by disorder or disease in the organs and structures. Reflexologists aim to release these blockages by using pressure techniques. Reflexology is an ideal health strategy for prevention of ill health and should not be viewed as a last resort when orthodox medicine has not achieved the desired result in dealing with a health problem. Regular monthly treatments are an excellent way to maintain properly balanced systems and can help prevent the occurrence of disease.

7. Helps increase energy levels. 8. Helps improve mental alertness.

Once illness has taken hold, Reflexology can be used in its fullest sense as a “Complementary” adjunct to medical treatment with the cooperation of the client’s doctor/consultant. It is heartening indeed that so many consultants, particularly in the field of Oncology, are now recognizing the benefits of the anxiety relieving and calming effects of this valuable therapy. Reflexologists do not diagnose specific illnesses unless they also have a medical degree. Reflexologists deal with areas of the body where the normal flow of energy through the organs and structures is impeded. This can occur when disease or disorder currently exists in the body or may indicate that the immune system is not working to full capacity and so leave the body vulnerable 28

9. Instills a feeling of well-being and contentment. 10. Improvement of physical conditions or injuries. 11. Stimulates creativity and productivity. 12. Helps improve inter-relationships between body systems. Courtesy: Carol Morrissey I.T.E.C & C.I.B.T.A.C Holistic Therapist, and Member of the Irish Reflexology Institute. Further sources of Information: The Tennessee Reflexology Association: www.tnreflexology.org for a list of members. Also, based on customer reviews: The Best 10 Reflexologists in Nashville at www.yelp.com

Alternative Therapies

• A currently valid professional liability insurance certificate.

5 Mistakes people make when choosing a Reflexologist

• A local business license. • If residing in one of the states mentioned with Reflexology laws, then a current state license.

Mistake #4

Not Checking Continuing Education, Experience, and Professional Associations

Mistake #1

Assuming All “Reflexology” is the Same Not everything that claims to be Reflexology today actually IS Reflexology. Currently, only four states (New Hampshire, North Dakota, Tennessee and Washington) have their own law for Reflexologists, so in many areas, just about anyone can say or advertise they offer Reflexology, whether they are truly a trained and certified Reflexologist or not! Reflexology is not foot massage and it’s not acupressure.

Mistake #2

Assuming All “Reflexologists” Are the Same Just as Reflexology is a unique therapy, a Certified Reflexologist has completed unique Reflexology only training (typically

200-300 hours in the USA). According to the standards of most state and national Reflexology associations and the national certification board, this training must include classroom instruction.

Mistake #3

Not Checking Credentials Check for: • Certification from their Reflexology-specific school. (Check the school credentials to determine if certification was online or included hands-on training and how many hours of Reflexology only instruction were involved.) • Optimally, national certification by the American Reflexology Certification Board (ARCB). You can verify this at www.ARCB.net 29

Look for someone who continues their education after initial certification. ARCB lists certificants in good standing on its website (www.arcb.net), and members of state and the national organization are usually listed on their website as well. Check whether the Reflexologist is a member of their state association or the Reflexology Association of America (InfoRAA@reflexology-usa.org). The association gives you a path for complaint if you find unethical or unsafe conduct on the part of the Reflexologist you have chosen.Be sure to ask how many sessions the Reflexologist you’re considering performs in a typical year or how many session hours they have overall in their Reflexology career.

Mistake #5

Being More Concerned About Their Wallet than Their Health

When seeing a certified Reflexologist who can provide evidence of the qualifications above, expect to pay between $50 and $120 per session, depending on the area of the country in which you live and the session length. Don’t foolishly try to compare this with the price of a similar length session at a foot spa. Bottom line: Don’t expect to receive Reflexology from a certified professional for the price of a foot rub at the mall. For more information on how to choose a Reflexologist and other useful information, go to American Reflexology Certification Board, www.arcb.net Courtesy www.arcb.net

Spas

10 of the best Spas for you to try in Nashville Jade Spilka (pictured) investigates where to find some of the top Spas in Nashville, and the services they offer.

3. Float Nashville

he hot summer days call for rest, relaxation, and pampering. It’s time to let go of stress and celebrate yourself with a spa day. Though there are many wonderful spas throughout Middle Tennessee, here are ten that caught our eye.

1. Bellezza Beauty Salon and Med Spa Bellezza is fairly new, opening in 2014, but it is already busy. Book an appointment to receive massages, hair care, make up application, nail care, esthetics or plastic surgery services. The salon and spa is home to Chalee Tennison, an expert massage therapist that is ‘one of the best in Middle Tennessee.’

Float Nashville offers a ‘unique relaxation experience.’ Float therapy, though still uncommon, was developed 60 years ago and is becoming increasingly popular. One session spent in the float tanks can help relieve a client’s stress, anxiety and chronic pain. All of the tanks contain 1000 to 1200 pounds of salt and are full of skin temperature water.

1047 Glenbrook Way #100, Hendersonville, TN 37075 (615) 991-5958 www.bellezzabeautyspa.com

2701 Greystone Rd, Nashville, TN 37204 (615) 567-7222 www.floatnashville.com

2. Relâche Spa

4. The Woodhouse Day Spa Spend a day at The Woodhouse Day Spa in Franklin for the ultimate pampering. The Woodhouse Day Spa offers several luxury packages including the Woodhouse Experience. The Woodhouse Experience lasts five hours and fifteen minutes. It includes services and treatments, and a spa cuisine. Shorter and less expensive packages are available as well.

Relâche Spa at the Gaylord Opryland Resort and Convention Center is one of the most beautiful spas in Nashville. It is the go to place if you are looking for a high-end experience. The spa even offers a 10% discount to senior citizens and members of the military. Relâche offers a plethora of services for any local or tourist wishing to relax. 2800 Opryland Dr, Nashville, TN 37214 (615) 458-1772 www.marriott.com

1175 Meridian Blvd #100, Franklin, TN 37067 (615) 764-0004 www.franklin.woodhousespas.com 30

Spas

5. Mokara Spa

8. Venus Luxury Spa The Mokara Spa is located on the fourth floor of the Omni Hotel. Mokara offers a two and a half hour Harmony for Two package. The package includes a 50 minute couples massage and a side-by-side pedicure with strawberries and champagne. They also offer a unique package for expectant mothers.

Also located in Green Hills is the Venus Luxury Spa. This beautiful spa has many packages that would make wonderful gifts. Their packages include bundles of pampering for mothers, brides, wives, friends, couples, and ladies preparing for the summer. 2210 Crestmoor Rd #4, Nashville, TN 37215 (629) 203-8833 www.venusluxuryspa.com

250 5th Ave S, Nashville, TN 37203 (615) 761-3600 www.mokaraspas.com/nashville

6. Whisper Creek Day Spa

9. O.liv Body Bar

Whisper Creek Day Spa offers many different services, including a wide variety of skin care options. Take care of your skin by indulging in a custom facial, acne treatment, facial infusion peel, back facial, and several other options as well. While at the spa, treat yourself to a massage or waxing service.

O.livâ&#x20AC;&#x2122;s interior screams Nashville charm. If you are planning a bachelorette party or girls night out, it is the perfect place to go. No matter what the occasion, you can take over the O.liv Body Bar with your closest friends for hours of luxury and fun. 922 Main St. Nashville, TN 37206 (615) 750-3701 www.olivbodybar.com

116 Wilson Pike Cir #103, Brentwood, TN 37027 (615) 760-5463 www.whispercreekdayspa.com

10. Adagio Massage Co. & Spa

7. Skin MB MedSpa

Adagio is another great spa to have your next celebration. Let Adagio plan your perfect party with pampering, champagne, snacks, and desserts. In addition to this, their midtown location makes them the perfect choice for any big day.

Skin MB MedSpa, located in the Green Hills area of Nashville, has several treatments to make men and women look and feel their best. From minor treatments like facials and peels to more complex treatments like Botox and fillers. Most of the spaâ&#x20AC;&#x2122;s services are cosmetic, but they offer massage therapy treatments as well.

1300 Division St. Nashville, TN 37203 (615) 777-0602 www.adagionashville.com

2225 Bandywood Dr, Nashville, TN 37215 (615) 891-2881 www.skinmb.com 31

Vaccinations

Diseases haven’t disappeared. The United States has very low rates of vaccinepreventable diseases, but this isn’t true everywhere in the world. Only one disease — smallpox — has been totally erased from the planet. Polio is close to being eliminated, but still exists in several countries. More than 350,000 cases of measles were reported from around the world in 2011, with outbreaks in the Pacific, Asia, Africa, and Europe. In that same year, 90% of measles cases in the U.S. were associated with cases imported from another country. Only the fact that most Americans are vaccinated against measles prevented these clusters of cases from becoming epidemics.

A final example: what could happen.

Child vaccinations a matter of choice or not? No one can dispute vaccinations are a life saver. But many still believe there are side effects and no one should be forced to vaccinate their child.

efore the middle of the last century, diseases like whooping cough, polio, measles, and rubella struck hundreds of thousands of infants, children and adults in the U.S. Thousands died every year from them. As vaccines were developed and became widely used, rates of these diseases declined until today most of them are nearly gone from our country. • Nearly everyone in the U.S. got measles before there was a vaccine, and hundreds died from it each year. Today, most doctors have never seen a case of measles. • More than 15,000 Americans died from diphtheria in 1921, before there was a vaccine. Only two cases of diphtheria have been reported to the CDC between 2004 and 2014.

• An epidemic of rubella (German measles) in 196465 infected 12 1/2 million Americans, killed 2,000 babies, and caused 11,000 miscarriages. Since 2012, 15 cases of rubella were reported to the CDC. Given successes like these, it might seem reasonable to ask, “Why should we keep vaccinating against diseases that we will probably never see?” Here is why:

Vaccines don’t just protect yourself. Most vaccine-preventable diseases are spread from person to person. If one person in a community gets an infectious disease, he can spread it to others who are not immune. But a person who is immune to a disease because she has been vaccinated can’t get that disease and can’t spread it to others. 32

We know that a disease which is apparently under control can suddenly return, because we have seen it happen in countries like Japan, Australia, and Sweden. Here is an example from Japan. In 1974, about 80% of Japanese children were getting pertussis (whooping cough) vaccine. That year, there were only 393 cases of whooping cough in the entire country, and not a single pertussis-related death. Then immunization rates began to drop, until only about 10% of children were being vaccinated. In 1979, more than 13,000 people got whooping cough and 41 died. When routine vaccination was resumed, the disease numbers dropped again. The chances of your child getting a case of measles, chickenpox or whooping cough might be quite low today. But vaccinations are not just for protecting ourselves, and are not just for today. They also protect the people around us (some of whom may be unable to get certain vaccines, or might have failed to respond to a vaccine, or might be susceptible for other reasons). And they also protect our children’s children and their children by keeping diseases that we have almost defeated from making a comeback. What would happen if we stopped vaccinations? We could soon find ourselves battling epidemics of diseases we thought we had conquered decades ago. Courtesy CDC

Vaccinations

But not everyone agrees. Erin Crawford, pictured, believes the choice of whether to vaccinate or not should be left with parents. When choosing not to vaccinate, there can be much more reasoning than meets the eye. Those who choose this path are often accused of celebrity worship and are treated like social lepers. This volatile energy around this topic has led to a great misunderstanding of why some make this decision. No matter what side of this topic one falls on, they have the same goal: a healthy life, free of disease. Some little-known reasons for choosing not to vaccinate include lack of true double-blind, placebo-controlled safety and efficacy studies, ingredients, industry whistleblowers and lack of liability. None of these have anything to do with current trends or being uninformed. It shocks many to realize that vaccines do not go through the vigorous testing used in most

of the scientific field, and are never subjected to double-blind, saline placebos. Vaccine testing consists of studying one group using one vaccine compared to another group using a different vaccine. When similar results are seen in both groups, this is called “safe.” Sometimes these “safe” results include autoimmunity, neurological decline, multi-system dysfunction or even death. Ingredients in vaccines include thimerosal, aluminum, formaldehyde, polysorbate 80, pesticides, antibiotics, allergens, and the DNA of cows, dogs, pigs, monkeys, eggs, insects and aborted human fetuses. These ingredients oppose most religious tenets and are labeled as biohazardous when used in most individual applications. Due to the 1986 National Childhood Vaccine Injury Act, it is illegal to sue the manufacturer of a vaccine for any reason, despite the fact that SCOTUS refers to vaccines as “Unavoidably unsafe.” Instead, a special court for vaccine injuries was established and each vaccine has a

tax on it that funds the National Vaccine Injury Compensation Program. This court and fund have since paid $4 Billion for vaccine injuries and deaths, and continues to increase with each passing year. Americans are given “unavoidably unsafe” pharmaceuticals, cannot sue the manufacturer and if an injury or death occurs, it is paid for out of their own taxation. Splitting everyone into a “Pro-vaccine” or “Anti-vaccine” camp is not productive. We are intelligent human beings that should evaluate the evidence for ourselves and conduct our own individual risk assessment. All vaccines carry a known risk. Where there is risk, no liability and issues of safety and faith, there should be freedom of choice. Erin Crawford suffered a vaccine injury in college and is a cancer survivor. She is now a holistic nutrition consultant who helps families struggling with vaccine injury and fertility issues. Erin is the founder of Tennessee Vaccine Freedom and can be seen in the documentary The Truth About Vaccines.

Five important reasons to vaccinate your child Immunizations can save your child’s life. Some diseases that once injured or killed thousands of children are no longer common in the U.S. Polio was once America’s most feared disease, causing death and paralysis across the country, but thanks to vaccination, the United States has been polio-free since 1979.

measles and whooping cough (pertussis) over the past few years. To help keep them safe, it is important that you and your children who are able to get vaccinated are fully immunized.

Immunizations can save your family time and money. A child with a vaccine-preventable disease can be denied attendance at schools or daycare Vaccination is very safe and effective. Vaccines facilities. Some vaccine-preventable diseases can are only given to children after careful review by result in prolonged disabilities and can take a scientists, doctors, and healthcare professionals. financial toll because of lost time at work, medical Vaccine side effects are almost always mild such bills or long-term disability care. as redness or swelling at the site of the shot, but this is minimal compared to the pain, discomfort, Immunization protects future generations. Your and risk of injury and death from the diseases children don’t have to get smallpox shots anymore because the disease no longer exists anywhere these vaccines prevent. in the world. By vaccinating children against Immunization protects others you care about. rubella (German measles), we have dramatically Children in the U.S. still get vaccine-preventable reduced the risk that pregnant women will pass diseases. In fact, we have seen resurgences of this virus on to their fetus or newborn. For more information about the importance of infant immunization, visit the CDC’s vaccine website for parents, www.cdc.gov/vaccines/programs/vfc/index.html 33

Sex & Relationships

2. The Joy of Sex by Alex Comfort

Your guide to the best 10 books on Sex and Relationships Here’s the Health & Wellness guide to some of the most popular books that deal with the age old problems of Sex and Relationships.

he subjects of Sex and Human Relationships has probably produced more books, column inches and viewing hours than practically any other subject. Currently, Amazon lists over 22,000 books that could help you with your Sex Life and 8,500 or more that offer advice on couples’ relationships. We thought it would be useful to look at how the various experts rated books to save you a lot of unnecessary reading and wasted time! Many have been around for several years or indeed centuries! Until the advent of the Internet, these were the bibles that people went to in search of advice, help or entertainment about sex and relationships. These are not in any particular order. Some will be familiar to you, some may not, but all have proved to be stalwarts of information on these, at times, tricky or embarrassing subjects.

1. Men Are From Mars, Women Are From Venus by John Gray, Ph.D. This is the number one selling relationship book of all time. That’s mainly because it was one of the first to highlight the obvious and not so obvious differences between the sexes in a style that was easy to read and easy to understand. It has since spawned numerous spin-offs that, to a certain extent, cover the same ground in different ways. It should be compulsory reading for every newly married couple. 34

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

3. The Five Love Languages by Gary Chapman How do you discover your spouse’s – and your own – love language? Chapman’s short questionnaires are one of several ways to find out. How to communicate love with quality time, affirmative words, gifts, acts of service, and physical touch. Originally published in 1992, this book seems to make the list on all the experts’ top 10 recommendations.

4. Everything You Always Wanted to Know About Sex (But Were Afraid to Ask) by David Reuben One of the first of a new breed of sex manuals, this predated our number two selection by some three years. It provides honest, compassionate and, at times, funny answers to practically any sexual question you might have. Published in 1969, it had a major impact on sex education in America and was a bestseller in over 50 countries worldwide.

Sex & Relationships

5. The Seven Principles for Making Marriage Work by John Gottman

8. Sex: How To Do Everything by Emma Taylor and Lorelei Sharkey In a totally fresh and appealing take on the subject, SEX is a “completely new kind of sex book.” This is a sex book for people who like having sex, who want to have more, and want to know how to do everything better. “Unlike other sex manuals, which try to solve problems with sex, this is a book for people who love sex and want to expand their horizons,” say the publishers. This book is “as witty and cool as it is instructive.” This fun and energetic romp has over 300 explicit and authentic, but beautiful, “live” shots by renowned fashion and portrait photographer, Rankin,” claim the publishers.

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

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

7. How to Talk to Anyone: 92 Little Tricks for Big Success in Relationships by Leil Lowndes This book works for single people, those in a relationship, and everyone who wants to improve their communications skills. Combining the latest research “with Leil’s trademark wit and warm-hearted observations of human foibles,”How to Talk to Anyone shows you how to:Make an unforgettable entrance and meet the people you want to meet; Sound like an insider in any crowd, no matter how little you have in common; Use body language to captivate audiences of all sizes; Work a party the way a politician works a room and; Always come across confident, credible, and charismatic wherever you are.

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

10. Kissing: The Best Tips, Techniques and Advice by Taylor D’Aotino In a recent survey, 90 percent of men and women said that they would not date someone who was a bad kisser, and 80 percent believed they could predict what a long-term relationship would be like based on a first kiss. In Kissing: The Best Tips, Techniques and Advice, relationship expert Taylor D’Aotino reveals everything you need to know to master the art of kissing.” Topics covered include: The number one complaint both women and men have about their partner’s kisses and how to overcome it; Effective ways to practice on your own, so that even a novice kisser can seem more confident and experienced; Judging when to go in for that first kiss by reading your partner’s signals; How to give your partner a kiss that’s romantic and sweet, but sexy, too; Mastering the art of the French Kiss; Techniques for improving your partner’s kisses (with or without their knowledge); Advice on kisses that move beyond the lips. 35

Farm to Table

The rise of Farm to Table Restaurants in Nashville “One of the new trends in the restaurant business today is providing “farm to table” food, but what does that mean? ‘Farm to table’ refers to using local ingredients as the source for the restaurant’s food-a trend toward being both health conscious and environmentally friendly. Makenzie Jones (pictured) reviews some Nashville restaurants offering this new approach. Fin & Pearl

arm to table ingredients typically include fruits, vegetables, and meats that are fresher because they do not have to travel far from where they are harvested to where they are served. Shorter travel time also means less pollution. This process helps local farmers and producers compete with the larger wholesale suppliers. The emphasis is on quality over convenience. Nashville is home to many such restaurants, with venues and prices for a variety of personalities and lifestyles. A more extensive list can be found on www.localtable.net, but these are some of the top ‘Farm to Table” restaurants Health & Wellness found:

ACME Seed & Feed Located at 101 Broadway, ACME is one of only two buildings on lower Broadway listed in the Federal Historic Registry. As part of the “22,000 square feet of cocktail, culinary, and entertainment space,” the first floor is classic honkeytonk with eclectic, fast and casual cuisine and beer served around communal tables in the presence of live music. The first floor menu serves meals including farm-raised catfish, hand-cut fries and slaw. “The Hatchery” includes curried chickpeas, coconut rice, cashews,

a sunny side up egg, and bread; the “Broken Spoke Meatloaf” is gorgonzola meatloaf with chive mashed potatoes, southern green beans, rosemary and mushroom gravy. The second floor is the lounge and bar at street level for all sorts of social activities including the share-size menu items. Vintage games are out to play, photo booths open for snapshots, and TVs for sports and events. There is also a fresh sushi bar and an extensive cocktail list. On the menu for the lounge you will find items such as chicken wings (a Nashville favorite); cheese, fruit, nut, and cracker trays; and chips and salsa. ACME Feed & Seed 101 Broadway, Nashville, TN 37201 615.915.0888, www.theacmenashville.com 36

Sister property to ACME Feed & Seed, Fin & Pearl is Nashville’s first fresh seafood restaurant ‘committed to sustainable sourcing and environmentally friendly practices.’ Going beyond the menu, much of the furniture and glassware is also sustainably sourced. Refresh Glass used for the drinkware is made from recycled wine bottles. The furniture, counters, and ceiling come from Masaya and Company which is dedicated to offering handmade products from sustainably sourced solid wood. Using the line “sea-to-fork concept,” Fin & Pearl attempts to use the freshest seafood in all its meals. Aside from specializing in seafood, the menu also caters to vegetarians. Fin & Pearl works with suppliers that provide the fish caught by small, privately owned boats who practice sustainable fishing. In addition, local Nashville farms are used as sources for ingredients whenever possible. At the Ocean Bar, there is a large raw bar menu including both hot and cold oysters, stone crab claws, fresh poke, and caviar. The breakfast and brunch menus range from farm eggs or chicken and waffles to more elegant options including the hash with fennel lamb sausage, root vegetables, kale, apples, fingerling potatoes, and sunny eggs; or a lobster and crab omelet with ricotta cheese, grilled zucchini, herbs, béarnaise, and house potatoes. Lunch includes sandwiches and entrees including a po’ boy, the trendy avocado toast, tacos, and jambalaya. There are also smaller midday plates, many appetizers, and a variety of salads.

Farm to Table

Frothy Monkey

Wild Cow

The Café at Thistle Farms is preparing to re-open September 18-23 when there will be special discounts and events to celebrate. The Café is part of the Thistle Farms community, a nonprofit founded by Becca Stevens in 1997 with a mission to ‘heal, empower, and employ women survivors of trafficking, addiction, and prostitution.’ The food they serve is locally sourced and prepared. Executive Chef Martha Stamps says, “I embrace the healing quality of food as a spiritual act of nourishment. It feeds the cook as well as those who eat.” Along with local ingredients, she also honors local traditions with the meals focusing on using the freshest ingredients to enhance the goodness the food already provides. Working with local providers bolsters the Café’s intention of ‘stewardship and sustainability by being responsible with what the earth gives.’ They work closely alongside one of their farming sources, a part-time manager at the Café who works and lives at Long Hungry Creek Farms during the week and brings deliveries when he comes to work for his shift.

As one of Nashville’s first coffee culture shops, Frothy Monkey also became one of Nashville’s first restaurants to earn a REAL certificationthe only national nutritional and sustainability best practices program. Eat REAL (Responsible Epicurean and Agricultural Leadership) Tennessee was launched in Nashville in 2013 as part of a statewide initiative aimed to reduce obesity. This allows a REAL representative and Registered Dietician to review the menu and benefits to stay in line with the nutrition and sustainability criteria. For example, substitutions are available for items such as chips or fries; customers can opt for fruit on the side and omelets with egg whites. Many items are also available in various portion sizes to further assist customers. No soda fountains or deep fryers are in the facility. Higher quality oils such as olive and grapeseed are used in cooking, and dressings are made from scratch. Many ingredients including dairy, coffee, meat, seafood, eggs, and produce come from local farmers such as Willow Farms, Bloomsbury Farms, Bear Creek Farm, the 12 South Farmers Market, and Bob White Springs. The menu also features seasonal items, which means that the ingredients are at their freshest and most readily available when picked. Chef Chase Ingalls has crafted a menu that serves the community and the people’s health and happiness. For a taste of the menu, breakfast and brunch are served daily until 5 p.m. and include options like the “Bob,” two whole grain pancakes and sides, customizable bagel sandwiches, parfaits, oatmeal, eggs and meats, omelets, salads, sandwiches, and soups, most with ways to make it just to your taste.

Located in the heart of East Nashville, Wild Cow was opened to give people food that was not only delicious to eat but also healthy and humane. Local farmers provide the produce, much of it organic. The restaurant does not own a microwave or freezer! The menu is designed to serve vegans and vegetarians. Not only those who eat at the restaurant benefit, as Wild Cow chooses a charity each month to donate 2.5% of their sales from every Thursday of that month. The name Wild Cow comes from the disapproval of the factory farm system that is so harmful to animals. Further, the restaurant owners have chosen not to sell meat and only limited dairy, but the owners have publicly stated that “this is not to shame anyone who is not vegetarian.” The Cochrans have opened up another restaurant in East Nashville called Graze, which is also ‘plantbased.’ The menu includes appetizers, small plates and sides, a variety of salads all with dressings made in-house. Entree bowls are a unique section of the menu such as “The OG Beans and Greens” with sauteed garlicky kale, pinto beans, and organic brown rice with garlic aioli. The tacos and wraps also have a creative spin with options like sweet potato and black bean tacos and peanut tempeh tacos. Sandwiches are mostly veggie-based, while some have tofu options. All items on the menu are vegan unless the customer chooses to have dairy cheese. The majority of their produce comes from local White Squirrel Farms. Wild Cow is a certified member of Eat REAL Tennessee.

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

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

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

The dinner menu includes both wild-caught and sustainably farmed options. One entree called the “sweet tea brined pork chop” has roasted sweet potato, collard greens, black cherry gastrique, and apple bourbon chutney as an example of a plate that doesn’t come from the sea. Fin & Pearl 211 12th Avenue South, Nashville, TN 37203 615.577.6688, www.finandpearl.com

The Café at Thistle Farms

Pick your own

Superstar Vegetables (Score = 150+) Score

Nowâ&#x20AC;&#x2122;s the time to go pick your own vegetables and fruits There are many local farms and growers where you can have a great day out picking your own fruits and vegetables, get your hands dirty, and enjoy the fresh air and countryside.

he fun of picking your own fruits or vegetables is second only to growing them yourself in the first place. But, as more people try and eat healthy food using fresh produce, there is ample opportunity close to Nashville to get your hands dirty and go and pick exactly what you want, how much you want, and take it home to enjoy a healthy, nutritious meal. August, September and October are when most of the fruits and vegetables you are likely to want to eat are available. Not only do locally grown fruit and vegetables picked fresh taste so much better than store bought products, they are often a lot cheaper as well. In addition, you have done your bit to save the planet by not buying food that has travelled hundreds or even thousands of miles to get to your local supermarket. Plus, you have supported local farmers and growers. Itâ&#x20AC;&#x2122;s a winwin-win all round. So what is likely to be available at the dozens of U Pick farms in Middle Tennessee at this time of year? While August may be one of the peak months in vegetable and fruit production, there will still be some leftover in September, especially if they

are not of the soft fruit variety. You can expect to see: apples, apricots, blueberries, butternut squash, cantaloupe, corn, cucumbers, eggplant, figs, green beans, kale, lettuce, mangoes, okra, peaches, peppers, plums, pumpkins raspberries, strawberries, summer squash, swiss chard, sweet potatoes, tomatoes, watermelon, winter squash, and zucchini. Moving into October, the early fall crops will start appearing: broccoli, Brussels sprouts, cabbage, cauliflower, cranberries, grapes, leeks, lettuce, mushrooms, parsnips, pumpkins, spinach, swiss chard, turnips, and winter squash. Obviously, not all the farms listed here are growing all of these fruits and vegetables, so do make a point of contacting them first to see what is available for you to pick and their opening hours to avoid a long, unnecessary journey. Some good sites to visit before doing this are: www.pickyourown.farm, www.farmerdirect2you.com and www.picktnproducts.org. But not all vegetables are the same when it comes to their nutritious value. We have produced a chart showing just how the various vegetables stack up in terms of benefitting your diet. 38

Calories per serving

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

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

Migraines

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

“I

have a headache.” These are words most adults have uttered at some point in their lives. Due to the many types of headaches, it is an unfortunate fact of life that we will all have one sooner or later. Thankfully, most of them are short lived, not too intense, and we can soon go about our daily activities without disruption or interference. For others though, headaches can be a chronic condition that literally change the way they live their lives. For them, the pain of their headaches is enough to disrupt their lives, take away their happiness and joy, and can cause anxiety and depression. They’re called Migraines. Nearly one in four households in the U.S. has someone that has been diagnosed with Migraines. It is the 3rd most prevalent illness in the world and over 10% of U.S. children are diagnosed each year with a Migraine. What are these headaches and what can be done to help?

Migraines are not just a bad headache. There are many neurological symptoms that go along with the headache that determine what makes it a Migraine. The headache itself is a severe throbbing and recurring pain, usually felt on one side of the head but can often be felt on both sides. This pain can also be accompanied by visual disturbances, nausea, vomiting, dizziness, sensitivity to sound, lights, touch and smell, and tingling or numbness in the extremities or face. The Migraine usually lasts between four and 72 hours before it is completely gone. For most Migraine sufferers, these attacks are usually once or twice a month, but for over four million people, they are a daily occurrence. For over 90% of sufferers, these attacks are debilitating and they cannot work or live their normal lives until it is over. Depression, anxiety, and sleep disorders are common and over 20% of sufferers are disabled, unable to hold down a job, or go to school.

According to studies done by the Migraine Research Foundation, in 2015, the U.S. spent over $36 billion in healthcare and lost productivity due to Migraines. That number includes $5.4 billion in medical costs alone treating the 38 million diagnosed cases of Migraines in our country. This is a staggering number and many are not able to afford the medication necessary to control the symptoms that are negatively impacting their life. Are there alternative treatments available for Migraines? Yes there are. Many find relief through diet changes, herbal remedies, life style changes, chiropractic adjustments, acupuncture, and Neurofeedback, to name a few. At Harmonized Brain Centers in Nashville, we provide a treatment called LENS (Low Energy Neurofeedback); a pain free, non-invasive treatment using low frequency radio waves to disrupt the pattern of brain waves that may not be working efficiently, allowing them to reset into a more effective and efficient way and stop Migraines from occurring. After just a few short treatments, many clients report their headaches to be less frequent, less intense, and shorter, and many go on to be headache free in only 10 to 12 sessions. LENS also helps to quiet the brain, allowing for better sleep, less anxiety, and often lifts the cloud of depression that goes along with Migraines. After an initial brain map that takes about an hour, subsequent treatments only take about a half hour a week; leaving you feeling relaxed and clear, ready to take on the world. If you are interested in a FREE consultation to discuss how we can help you with your Migraines, please call us at (615) 331-8762. Or visit: www.harmonizedbraincenterstn.com

Our daughter was failing at School because of Migraines, until we discovered LENS Neurofeedback. “We brought our 14 year old daughter to Harmonized Brain Centers because of her extremely debilitating, constant migraines that she has had after a slip on the ice two years prior. She had been on medication with limited success and we were desperate to find better results for her. Within three weeks of LENS, her migraines had subsided, she was sleeping better and felt more clear headed and more focused in school. As a side note, she had always been a high achiever in math but after her fall, she had sort of leveled out and while still making ok grades, it wasn’t coming as easy for her as before. We had assumed that she had just leveled out in her ability but after the LENS, she is once again grade levels above where she was and a happy and successful teenager. There is no way to express our thanks and gratitude to LENS and to Sheri for giving our daughter her life back.” - AW 39

Fun for Kids

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

Adventure Science Center

Frist Center for the Visual Arts Martin ArtQuest Gallery

Photo: bounceu.com/nashville-tn

BounceU is a unique party venue for kids of all ages. It houses several indoor bounce houses and takes great care in its private party experience. While everyone is encouraged to jump, there are specific “open bounce” hours that can be viewed on the website. BounceU of Nashville is located at 2990 Sidco Drive, Nashville, TN 37204. Prices and hours vary based on need. Visit bounceu.com/nashville-tn for more information.

Photo: fristcenter.org/learn/martin-artquest

The Frist Center for the Visual Arts is a well-known Nashville spot for a cultural experience. This center focuses on all ages, especially in the Martin ArtQuest Gallery. This gallery is a colorful, interactive space that houses 30 different hands-on stations for all ages. The stations change as the Frist Center’s exhibitions change, so content is always different. The Frist Center for Visual Arts is located at 919 Broadway, Nashville, TN 37203. Admission is always free to those 18 and under, and $12 for adults. Hours for the Martin ArtQuest Gallery include Monday through Saturday, 10:00 a.m. – 5:30 p.m., and 1:00 p.m. – 5:30 p.m. on Sunday. Visit fristcenter.org for more information.

Nashville Zoo

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

The Nashville Zoo is another popular spot for families in Nashville. The zoo features many animals, exhibits, and events. Certain exhibits exist where guests are permitted to personally interact with animals. The zoo is always adding new animals, including, most recently, twin red panda cubs who expect to make their debut sometime in October 2017. The Nashville Zoo is located at 3777 Nolensville Pike, Nashville, TN 37211 and is open 9:00 a.m. – 6:00 p.m. daily. Admission for adults and teens is $16, while children 2-12 are $11. Memberships are available. Visit nashvillezoo.org for more information.

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

Nashville Children’s Theatre

The Adventure Science Center is one of the top family-friendly, educational spots in Nashville. It is a non-profit science museum that houses interactive exhibits. Exhibits include BodyQuest, Fourth State of Matter, Space Chase, Nature Unleashed, and others. The Adventure Science Center is located at 800 Fort Negley Blvd, Nashville, TN 37203. It is open 10:00 a.m. – 5:00 p.m. daily. General admission for adults and teens is $15.95, and $11.95 for children 2-12. Visit adventuresci.org for more information.

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

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

Fun for Kids

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

Adventureworks

Owl’s Hill Nature Sanctuary

SOAR Adventure Tower Photo: adventureworks.com

Adventureworks is a unique experience that offers ziplining through the trees on nine separate zip lines covering about 1.5 miles of terrain. All are encouraged to zipline, from families to individuals to groups. Adventureworks Nashville West is located at 1300 Narrows of the Harpeth Rd, Kingston Springs, TN 37082. Hours include Monday through Saturday, 10:00 a.m. – 4:00 p.m., and 1:00 p.m. – 4:00 p.m. on Sunday. Prices for each zipline tour vary, but the price for the Youth Zipline Tour is $49, and the recommended age is 6 years of age and older. Visit adventureworks.com for more information.

Lucky Ladd Farms

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

Owl’s Hill Nature Sanctuary is a non-profit nature sanctuary that protects over 150 acres. It has classes and events throughout the year where all ages are welcome to come and learn about the nature around them. Owl’s Hill Nature Sanctuary is located at 545 Beech Creek Rd S, Brentwood, TN 37027. While it is closed on Saturday and Sunday, it is open from 8:00 a.m. – 4:00 p.m. throughout the week. Reservations are required to enter the sanctuary, but “Free Days” are offered throughout the year and can be found on the website. Visit owlshill.org for more information.

Brentwood Skate Center

Photo: soaradventure.com

SOAR Adventure Tower is a climbing, ropes course adventure park that can accommodate children as young as three. The course offers over 100 climbing elements, and also features a miniature golf course. SOAR Adventure Tower is located at 3794 Carothers Pkwy, Franklin, TN 37067. Hours include Tuesday through Thursday 1:00 p.m. – 9:00 p.m., Friday 1:00 p.m. – 10:00 p.m., Saturday 10:00 a.m. – 10:00 p.m., Sunday 10:00 a.m. – 8:00 p.m., and closed on Monday. A Child Adventure Pass is $35, a Youth Adventure Pass is $40, and an Adult Adventure Pass is $45. Visit soaradventure.com for more information.

Photo: luckyladdfarms.com

Lucky Ladd Farms features a petting zoo with over 100 animals, play areas and seasonal activities. Overall, the farm offers more than 70 exciting activities for all ages including playgrounds, hay rides, and more. Activities change as seasons change; from Easter egg hunts to pumpkin patches. Lucky Ladd Farms is located at 4374 Rocky Glade Rd, Eagleville, TN 37060, about an hour drive from Nashville. The farm is closed on Monday and Tuesday. Other hours include Wednesday through Saturday, 10:00 a.m. – 5:00 p.m., and 12:00 p.m. – 5:00 p.m. on Sunday. Adult admission is $13 while children are $11. Visit luckyladdfarms.com for more information. 41

Photo: brentwood.skatecenter.com

Brentwood Skate Center is a roller rink featuring a snack bar, a video arcade, DJs, LED light effects and various events. The skate center is a family-friendly activity for all. Brentwood Skate Center is located at 402 Wilson Pike Cir, Brentwood, TN 37027. Prices vary based on date and time. Visit brentwood.skatecenter.com for more information.

Cosmetic Surgery

Cosmetic Surgery, what’s hot, what it costs, and how to choose the right Surgeon Cosmetic or plastic surgery is booming. More and more procedures to improve the look of every part of your body are now available. Health & Wellness looks at what are the most popular, what they cost, and the important questions to ask before proceeding. Denise Mann reports. Each and every year, all the aesthetic associations publish their annual statistics to the media. Bloggers, magazines and TV talk show hosts just eat these numbers up. The stats, which are based on the year prior, tell us which procedures are trending, which ones are tanking, and sometimes provide a little cultural context as to why. But, as we know, hindsight is 20/20. It’s the looking ahead that takes major chutzpah. Zwivel reached out to some of cosmetic surgery’s heaviest hitters who have just that. Here’s their take on what are sure to be the hottest headlines for 2017.

1. Plastic Surgery Booms!

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

2. The Transgender Tipping Point Caitlin Jenner captured our attention in 2016, spurring an increasing number of transgender men and women to transition openly. This heightened 42

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

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

Cosmetic Surgery

midface, while Juvederm Volbella and Restylane Lyft take aim at the lips. “2017 is seeing the introduction of even more targeted products such as Restylane’s Refyne and Defyne (for smile and laugh lines),” Spiegel says. The Belotero line also comprises a host of site-specific family members. Many are already approved overseas and will likely find their way to our shores, giving cosmetic doctors an ever-expansive palette to rejuvenate and recontour the face without surgery. Speaking of injectables, a new such treatment from Revance is rumored to last 7 to 8 months. “If this is reproduced in the just-starting multicenter studies, this could be a game changer for Revance and for the cosmetic field in general,” says Jeffrey S. Dover, MD, FRCPC, a Boston-based dermatologist and co-director of SkinCare Physicians in Chestnut Hill, Mass.

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

4. Goodbye Pimples, Hello Dimples!

8. Meet the Female Viagra

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

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

6. Are Brazilian Butt Lifts Risky Business? Brazilian butt lifts – fat injections that add volume to the butt – originated in Brazil, and rose to US fame with the likes of such booty-full celebs as Jennifer Lopez, Nicki Minaj and Kim Kardashian. These enhanced derrieres were, by all accounts,

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

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

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

10. Kybella Picks Up Steam, New Indications When Allergan rolled out Kybella for double chins, many industry insiders knew this was just the tip of the iceberg. These fat-melting injections may also have a role in treating other stubborn pockets of fat – including above-the-knee-fat, bra-line back rolls and more. Courtesy: www.zwivel.com, written by Denise Mann who is a contributing health and beauty writer for Zwivel. Her work appears on WebMD, Everyday Health, and CNN. HealthDay, Newsday and many other outlets. 43

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

Diet and Exercise as You Age

Ideas for how Seniors can exercise safely Marathons may be out for (most) Seniors, but exercise is still important. Makenzie Jones (pictured) looks at some options and where you can go locally to join other seniors in keep fit sessions.

ust like it is neither wise nor beneficial to cram for a test at the last minute, you can’t make up years of unhealthy diet all at once. While changing to healthier choices is still beneficial, it is best to make it a lifelong habit now that will only help in the future. Those in their 20s and 30s are the age group most likely to socially eat out, which is a great activity for building relationships, but those meals can rack up more calories than a single day needs. Having gatherings at a friend’s house will help both the wallet and the waist. Women in this age group are potential mothers, increasing the need for folate and omega-3 fatty acids to foster proper child development. Once people reach their 40s and 50s,

weight gain typically begins. This is a good time to meet with a dietician to discover your unique needs to meet for the course of your life. Women in this age group are approaching menopause, increasing the need for calcium due to the loss of production of estrogen. Watching sodium in the diet can help regulate blood pressure. Once people reach their 60s, brain health, protein consumption, and hydration are key, as these deteriorate with age. Berries are great foods to help the brain and provide antioxidants and water. Increased protein helps prevent muscle loss. Registered Dietician Nancy Clark suggests taking in 15-20 grams of protein every four hours to keep it in the body system all day long. 44

Diet alone can’t help a person stay young and healthy; exercise is the egg to the bacon in this plan. Sarcopenia is the medical term for agerelated muscle loss, and it begins as early as late 40s and early 50s, about 1% per year. Several issues contribute to sarcopenia, including lower testosterone and estrogen, genetics, sickness and injury, previous dieting, arthritis, and activity level. However, it is not too late to build and maintain muscle! One of the most important types of exercise for seniors is resistance and weight training. Equally important in this area is supervision to perform the exercises correctly to avoid injury. With age, the muscles get less elastic, meaning that warming up before a workout is even more important than when you are younger. This helps loosen up and prepare the muscles to work hard and helps prevent injury. Possessing this muscle mass has benefits in both physical health and all-around wellness. Muscle tissue burns calories and regulates blood sugar and hormones. Having strength allows you to continue doing the activities that make your heart happy such as playing with your kids, grandkids, and pets. It also makes everyday tasks like cleaning, carrying groceries, walking up the stairs, and opening containers easier. To maintain the muscle that you gain, cardio can help. This type of exercise also helps with insulin response and gets your heart rate elevated. At least 30 minutes of brisk walking, biking, swimming, etc. is suggested at least three days a week. The simplest habit for a healthy future is to move more, and sit less. Together with diet, exercise can keep you feeling young. Valerie Farmer, Activities Director at Regency Retirement Village, suggests, “Regular, continued exercise for seniors is very important. Many people lose their agility and balance as they get older because they do not stay active.” While Edie Rhoads at the Workout Anytime Gym adds, “I would say that watching our senior population of members come in every day is extremely inspiring. So are many of the stories they have. Many have been able to come off of blood pressure medications as well as reverse diabetes and come off of all meds for that. We have watched many older members have a greater quality of life simply because they are more active. Many have formed friendships with others in the gym and now make plans to work out together regularly.” There are plenty of opportunities for seniors to get involved in physical activity right here in

Diet and Exercise as You Age

There are several local fitness classes for seniors in Nashville. Nashville (and across the country). Nashville.gov provides programs for those ages 55 and older including the Metro Parks Senior Rec Program, MTA Access Ride transportation, and dance clubs. There are also services to extended families, art activities, and a Senior Dining Program that offers a noon meal on the weekdays. The YMCA of Middle Tennessee is always open to seniors and provides opportunities beyond the gym to stay involved in social events, like potlucks, group outings, and community service. Another location to find convenient help with fitness and nutrition is 24 Hour Fitness. These outlets partner with Silver & Fit and Silver Sneakers, programs that can be found nationwide and provided by many insurance companies. Silver Sneakers is free for those 65 and older who meet qualifications and offers classes such as yoga, water aerobics, Zumba, and more. Silver & Fit offers programs, as well as online and home support tools to make health fit anyone’s lifestyle and location. More information on these programs can be found at www.silverandfit.com and www.silversneakers.com Getting older does not mean you have to slow down. Taking steps now to ensure an enjoyable and mobile future is easy. Take in the nutrients and protein to build muscle, and get out there and move! Reaching out to the community is the best way to find support in sustaining a healthy life.

Best Nutrition for Seniors By Karina Hammer

s you age, your needs for nutrition change. It is important to listen to your body. Eat to reduce inflammation, increase your metabolism, and promote brain health. It’s more important than ever to choose foods that give you the best nutritional value. Drink plenty of water – Drink 8 oz of water first thing in the morning. Then, aim to drink half your bodyweight in ounces per day. Eat the rainbow – A variety of fruits and vegetables in your diet will get you the vitamins and minerals you need. Fermented foods – Beneficial probiotics, digestive enzymes, and health boosting nutrients in yogurt, kefir, sauerkraut, kimchi, miso and kombucha improve digestion and immune health. Fiber – Feeds your good bacteria, promotes regular bowel movements, improves blood sugar levels in diabetics, and reduces cholesterol. Superfoods – Bee pollen, spirulina, hemp seeds, chia seeds, cacao, avocados, beets and other superfoods are nutrient powerhouses that pack large doses of antioxidants, polyphenols, vitamins, and minerals. 45

Feed your brain – Your brain is made up of mostly fat, so consume avocados, olives, coconut oil, walnuts, macadamia nuts, and wild Alaskan salmon, all of which feed your brain and fight inflammation and chronic disease. Strong bones – Older adults need more calcium and vitamin D to help maintain bone health. Calcium rich foods include cacao, kale, spirulina, almonds, yogurt and kefir. Anti-inflammatory foods – Wild Alaskan salmon, walnuts, ginger, turmeric, blueberries, tart cherries and cruciferous vegetables help to reduce inflammation. Real food – Try to eat mostly whole foods and avoid processed foods with artificial colors and preservatives. Karina Hammer is a Certified Holistic Wellness Coach, Co-Founder of Nashville Integrative Health, Writer, Speaker and Nutrition Expert. Karina offers personal consultations, corporate programs, and wellness classes. Visit www.karinahammer.com to learn more.

Feel Good Films

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

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

1. Harry Potter Sleep is the key to handling stress. “When we do Are we surprised that “The Boy Who Lived” made the list? Absolutely not. These movies capture friendship, adventure, and the battle of good and evil. What’s not to love? photo: http://collider.com/best-harry-potter-movies-ranked-worst-to-best/

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

2. Elf

5. You’ve Got Mail

A lighthearted film for the entire family. It’s bound to make you laugh while getting you into the Christmas spirit. Afterwards, maybe you could follow Buddy the Elf’s advice about “The best way to spread Christmas Cheer, is singing loud for all to hear,” and enjoy some holiday songs with the family.

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

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

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

photo: http://www.gsmr.com/events/polar-express#.We0wvxNSzVo 46

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

Feel Good Films

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

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

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

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

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

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

10. A Christmas Story Originally aired in 1983, this Christmas film has become an older one, but don’t let the kids go without it. The storyline encompasses some of the silliness that everyday family life experiences. Who knows, maybe after watching, you might find “Red Ryder BB Gun” on your child’s Christmas list. photo: http://www.imdb.com/ title/tt0314331/ 47