Sass Magazine Spring 2019 (The Wellness Issue) by Sass Magazine Frederick

SPRING 2019

MAGAZINE

THE

WELLNESS

ISSUE

MINDFULNESS:

THE NEW SELF CARE

BODY POSITIVITY

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CONTENTS

Visit Us Online!

Look for our WEB EXCLUSIVE icon to view additional articles on SassMagazine.com.

For more great reads, go to sassmagazine.com

FEATURES 18 Woman to Watch Jan Hummer 26 Women and Weed 32 Helping and Healing: Women in Healthcare 38

Fashion Body Beautiful

38 DEPARTMENTS 8 Business Spotlight iLoveKickboxing

46 Hair Growing Strong, Healthy Hair

12 Business Spotlight Kannavis Trading Co.

48 Travel Treat Yourself to a Wellness Retreat

14 Girlâ&#x20AC;&#x2122;s Guide to a Relaxing Spa Experience

53 Career Creating a Healthy Relationship with Work

23 Inspire/Empower Dr. Ashley Russell 45 Beauty Beautiful with CBD

56 Health The New Self Care: Mindfulness and Meditation 60 Recipe Dinner Magic

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48 C O V E R : Dr. Susan Bahl is one of many leading women healers in our region. Read about Dr. Bahl and other female healthcare professionals on page 32. Cover Photo by Jessica Patterson Photography.

PROFESSIONAL THEATRE IN DOWNTOWN FREDERICK!

By D.W. Gregory

FEBRUARY 15 – MARCH 10

BY Kate Hamill

Adapted from the Novel by Jane Austen

MAY 24 – JUNE 16

S AIN

31 W. Patrick Street, Frederick • marylandensemble.org • 301-694-4744

CATEGORY HEADER

THE

MAGAZINE

WELLNESSS ISSUE

125 E. Patrick St., Ste. 3 Frederick, MD 21701 www.sassmagazine.com

Spring 2019 | Vol. 4, Issue 3 Kim Dow, Owner + Publisher kim@sassmagazine.com Laura Rennie, Digital Manager info@sassmagazine.com Chrissy Moore, Copy Editor copyeditor@sassmagazine.com Brittany Carpenter, Fashion Editor fashion@sassmagazine.com Alicia Schwartzbeck, Accounting accounting@sassmagazine.com Tim & Donna Moore, Distribution info@sassmagazine.com Ashley Bailey, Admin Coordinator ashley@sassmagazine.com CREATIVE TEAM Andrea Horner, Cecelia Lee www.sasscreativestudios.com CONTRIBUTORS Tammy Brandenburg, Brittany Carpenter, Rebecca Carrera, Tina Fraley, Charissa Hipp, Sarah Kurtanich, Rachel Lytle, Alexandria Pallat, Heather Tydings, Lisa Wagner, Ashley Waters, Jennifer Zeltwanger PHOTOGRAPHERS Brad Barnwell, Leigh Anne Brader, Sarah Kurtanich, Jess Latos, Jessica Patterson ADVERTISING Kim Dow advertising@sassmagazine.com April Izer april@sassmagazine.com ADDITIONAL SASS CREW Tina Fraley, Emelia Weir PRINTING Sheridan Press Sass Magazine is a free quarterly publication in the western Maryland region that is also available for a paid subscription. Customer inquiries should be directed to Sass Studios, LLC. All contents of this publication are protected by copyright and may not be reproduced in whole or in part for any reason without prior consent of the publisher. Advertising Information: advertising@sassmagazine.com We thank our advertisers for their support!

Hello and welcome back! I’ve gotta say, I’m super excited and extremely proud of our wellness issue. I have recently struggled with my own health and wellness — anxiety, impostor syndrome, burn out, proper exercise and fitness — you know, some of those “usual” things we all struggle with from time to time, but never really openly discuss. Well, girl, let’s discuss! Personally, I’ve decided to make my own health a priority this year, and I encourage you to do the same. Whether that means trying a new exercise routine, cooking up some healthy recipes, practicing mindfulness or just treating yourself to retreat; I challenge you to make your own wellness a priority. This issue is a resource for anyone hoping to begin or renew their wellness journey — guidance, advice, tips and tricks are found throughout, so jump on in! We’ve explored all angles of health and wellness — especially concerns that are prominent for women. In this issue, you can look forward to learning more about the health benefits of CBD oils, as well as how the legalization of medical marijuana and related products has created the emergence of a blossoming industry led by women. You’ll learn how to enhance your spa experience, develop ways to have a better work/life integration and be introduced to some spectacular destinations for wellness-inspired retreats! Plus, meet some amazing local women who are positively impacting the lives of others while focusing on health, wellness and healing. Also, be sure to visit SassMagazine.com for additional wellness and health articles — and remember, our “Web Exclusive” icon will always lead you to extra online content. Sign up for our newsletter to get special wellness tips and tricks, and to join our Sass Wellness Challenge (coming this April!). Lastly, grab a ticket to “Live Your Best Life,” our brand new women’s wellness roundtable event (see back cover for details!). Local health and wellness experts will facilitate small group discussions around a variety of related topics. You don’t want to miss it! As always, I’d like to give a huge shout out to our advertisers and supporters. Sass is a free resource made possible by the support of businesses and organizations you’ll find throughout these pages. I ask that you visit their shops, attend their events, use their services, and thank them for making Sass Magazine possible. (BONUS: Be sure to check out all the ads in this issue because there are several special offers just for Sass readers!) We set out to empower women by giving them a voice in our community and sharing their stories. We have stayed true to our mission over the past four years (yikes, it’s been that long already?!). And we intend to keep supporting this community of amazingly kickass women in our region—but we can’t do it without advertiser support, volunteers, event attendance, social media shares, and, of course, you! So, thank you for picking up Sass!

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iLoveKickbo Business Spotlight:

iLoveKickboxing is not your average gym or fitness center. Yes, you’ll get an intense, high-impact, full body workout — not to mention total stress relief! (Don’t worry, you won’t actually be fighting with anyone!) But, what really makes this boutique fitness program unique is the sense of community that you’ll feel as soon as you walk through the doors! A positive support system both inside and outside of the studio, a community-driven approach and a focus on complete health fitness is what makes ILKB a complete experience. When franchise owner Scott Grams was scouting a new ILKB location, Frederick was the perfect fit!

Our classes are fun,exciting and challenging. But what makes us stand out the most is our sense of community. We care. We want to see our members meet (and exceed!) their fitness and health goals, and we want to celebrate their achievements with them. With most exercise programs, after the initial excitement wears off, the interest and motivation declines. So, a sense of community and accountability is vital.

Why did you decide to start this business? My wife and I had a dream to own our own business, and we knew that opening a franchise was our path. ILKB stood out because of its fitness focus. We loved the idea of providing a service that helps people become healthier and, ultimately, happier. We currently own two ILKB locations — one in Linthicum Heights and one in Frederick. Frederick is a fantastic community! The area has been so welcoming — there is such a positive growth and focus on health and wellness.

their comfort zones. Our manager focuses on making sure we create a welcoming community, and is always searching for ways we can improve our members’ experience. As the owner, I go over all the financials and have weekly staff meetings. I also take classes on a regular basis so I can see what our members experience to assure they get the high level of experience we strive for.

What is it like to work for you? Our instructors

love working for ILKB. The company is quickly growing and expanding — both locally and nationally — so, it’s never boring working with us! We make sure all our employees go to comprehensive trainings at our New York headquarters multiple times throughout the year. They learn not only kickboxing and fitness training, but also customer service tips and ways to interact with our members to make sure we build a positive community.

What is the best part about what you do? The best part about what we do is building a supportive

What is a typical day like? Our instructors have a community. I love to visit our members-only Facebook great time working here! They evoke so much high energy during class — it’s almost like being on a stage. They also have a blast meeting new kickboxers, helping them try something new and getting them out of

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group and see stories of their transformations. Not just stories of weight loss, but stories of new friendships, healthier lifestyles, support systems, and a general positive outlook.

P H O T O G R A P H Y: N E E D P H O T O G R A P H E R

What makes your business stand out?

xing Where do you see your business in the next few years? We’re constantly growing and expand-

Orioles. Family is also very important to me. I want to set a good example for my kids. They see me taking ing. It’s an exciting time for the fitness industry — calculated chances, doing research, making plans, there’s been a mindset shift around health and welland then working hard to make things happen. When ness. A renewed focus. People view boutique fitness there are big things you want to accomplish, you’ve centers not only as a place to work out, but as a whole got to keep trying. Put yourself out there. If you fail, try social experience and way of life. again and keep going. I love that my kids get to see me doing this everyday. Who is your typical client? Our dream clients What matters most to you in your business? have tried other workout programs but nothing felt What matters most is that our members are happy. right for them. They want to try something new and We want to provide a great experience and a fun start living with healthier habits. They want to start class. We want our members to feel welcomed — like prioritizing themselves and their health, despite their busy schedules. But, they are also seeking a sense of ILKB is different, is special, is like a family. We want community, a way to make new friends, and a support to encourage them, see them reach and exceed their system. A lot of our members are women (but we have goals, and enjoy themselves in the process. a lot of men, too!). Women have figured out that the sense of community and family at ILKB helps to motivate them and is what keeps them coming back.

When you’re not running your business, what are you doing? When I’m not working on the

business, I’m on the baseball field. My sons both play travel ball and I’m helping out with coaching. Sports are a big part of my life. When I’m not on the field, I might be snowboarding, or cheering on the Eagles or

iLoveKickboxing 301-360-4395 www.ilovekickboxing.com 1170 W Patrick St., Frederick, MD 810 Nursery Rd., Linthicum Heights MD

Find us on Facebook and Instagram (@ ilkb_frederick)! For more information, turn to page 3!

SPRING 19

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Business Spotlight:

KANNAVIS

TRADING CO.

Kannavis Trading Co. is a wellness education and supply store located in Urbana, Maryland whose goal is to provide customers with high quality products that complement its sister company, Kannavis dispensary. Set your notions of a head shop aside — this store prides itself on professionalism, selling only lab-tested products and educating their staff through intense product training. Though located within the lobby of the dispensary, KTC operates independently.

Give us a brief description of your business and what you do: We carry a wide variety of prod-

What is the best part about what you do? Most Challenging? The best part of our job is helping

ucts — tablets, bath bombs, lotion, oils, tinctures — any way you can think to use or take CBD, we have it here. We carry electronic products that can be used with medical cannabis, such as handheld vaporizers and infusers. We offer educational books and work with Curious Iguana in downtown Frederick to expand consumer knowledge of CBD. We even carry items for pets! We have an online e-commerce store where people can shop as well: KannavisTrading.com.

people. Some days we see customers come in and they’re in pain, such as an elderly person with arthritis. It’s rewarding to see them come back into the store feeling happier and healthier. They can pick up their grandkids and babysit again. The most challenging part of our job is making sure our product selection is top quality. We do a ton of research to make sure everything we carry is lab tested. You can get CBD products anywhere now, and they’re not all created equally. We strive to seek out and carry the best products on the market.

Our staff, our selection, and our mission make us stand out. We take a lot of pride in training our staff. They’re knowledgeable, caring and compassionate. They’ll listen to your concerns and direct you to what will work best for you. We try to meet the needs of everyone who walks through our doors.

What is a typical day like?

Comparable to other retail settings, we have a lot of customers who stop in to browse and ask us questions. We spend a lot of time building relationships and have customers who will come in multiple times a week to chat with us. We spend time making sure we’re up to date, researching clinical studies and studying products that are in our store or coming to our store.

12 SASS MAGAZINE | SASSMAGAZINE.COM

What changes do you see happening in your business in the next year? In 5 years? We expect to see a lot of growth in product selection. There are new things coming out all the time. We aim to create more connections and collaborations with local companies. Once people outside of Frederick County start learning about us, we hope to see our online store grow.

Describe your customers:

We see all genders, all races, and all ages — from younger adults to the elderly. There’s not one specific type of person that comes through our door. We take great care to make sure we form individual relationships with our customers and that they’re happy with their purchase.

P H O T O G R A P H Y: C O U R T E S Y K A N N AV I S T R A D I N G C O .

What makes your business stand out?

What matters most to you in your business? Our ability to help people. We want everyone to feel comfortable and welcome. No one should ever feel like an outsider or be afraid to ask questions. There’s no question we won’t find the answer for — we make it our mission to find you the right answer and help you on your wellness journey. Many people who come in don’t have a lot of knowledge about CBD — they’ve heard about it from a friend or news article, and they are willing to try it as part of their health and wellness regimen. Ultimately they’re the people who come back time and time again.

Kannavis Trading Co. 301-810-5337 | www.kannavistrading.com 8709 Fingerboard Road, Frederick, MD For more information, turn to page 59!

SPRING 19 13

GIRL’S GUIDE

A Girl’s Guide to a Relaxing

WEB EXCLUSIVE More DIY spa resources + recipes on sassmagazine.com

SPA EX

The spa is calling your name, whether it’s for a day of pampering, or a necessity after the half marathon you ran last weekend. Here’s what to know, prepare for, and expect when planning your next spa day.

14 SASS MAGAZINE | SASSMAGAZINE.COM

GIRL’S GUIDE

PERIENCE By Lisa Wagner

Research: Ladies, do your homework! When selecting a spa it’s important to look into their product lines. Certain products are customizable to your skin type, have specialized ingredients, are gluten-free or vegan, and don’t test on animals. Read the Reviews. As we all know, social media is a great tool when it comes to selecting your destination. Take the time to read reviews and browse the pictures others have posted. Just because the spa has a beautiful website full of stock photos doesn’t mean it will meet your expectations.

How long are the services? If services are more than four hours, bring a snack. You can ask if they offer a lunch option. If you plan on eating during your visit, make sure to inform the spa so they can schedule time for you between services.

First Time Spa Experience: What Is Your Goal? Relaxation: Opt for a massage that focuses on light touch-

Pro Tip: Higher quality brands typically require in-depth education courses and certifications before a spa is permitted to sell or use their products.

Questions to Ask:

What is the tipping policy? Nothing kills a spa mood like having to run to the ATM because you find out too late that they only accept cash tips.

Where will I be storing my belongings? Some spas offer a locker for their guests, while others provide a tote to carry your things. This will help you plan ahead regarding what to bring to your spa appointment.

Will you be in a communal area or a private room? Will you be waiting with other spa goers in a relaxed setting or will you stay isolated in between services? Everyone’s preference is different,

es and a calming experience. This may include customized aromatherapy oils or chakras. An exfoliating salt scrub or hydrating paraffin wrap are great for most skin types any time of the year, leaving you relaxed and refreshed.

Results: Deep tissue massage will relieve built up tension and knots from exercise or past injuries. Add hot stones or sports therapy to remedy advanced aches and pains. Facials are a great first step to the glowing skin you’ve always wanted. Facials will use customized cleansers, exfoliators, masques, toners, and moisturizers to address any skin care concerns you may be having. Facial and decollete massage, steamers and hot towels will elevate the products to penetrate the epidermis layer. Inform your esthetician if you have any allergies, sensitivities, or use retinol products. After the service, your technician will recommend takehome products that best suit your needs, and a timeline for your next appointment. For a little extra relaxation, ask if they feature any add on services such as a paraffin dip for the hands and feet, or an extra scalp massage.

but if it matters, you should always ask.

SPRING 19 15

GIRL’S GUIDE

Preparation: Dress comfortably, you will typically be asked to change into a robe or smock once you’ve checked in for your services. Your comfort level determines how undressed you’ll be during services.

Pro Tip: Don’t feel rushed going into your services. Give yourself time to enjoy the zen of the spa. Arrive a couple minutes early to fill out necessary paperwork and pick out a polish if you’ll be indulging in a pedicure.

At-Home Spa Experiences: An epsom salt soak will work miracles on tired and stressed muscles. For the ultimate multi-tasker, incorporate your favorite aromatherapy oils (a couple of drops while you fill the tub) for extra benefits such as energizing citrus or relaxing lavender. Grab your favorite book, a glass of wine and soak the night away.

Drug store skin products can be tempting, but caution is advised when it comes to selecting an at home treatment. Avoid products filled with dyes and fragrances as they can have harmful effects and offer no benefit to your skin. If you’re prone to breakouts or have sensitive skin, you should consult with a skin care professional or dermatologist prior to incorporating any new treatments into your skin care routine.

Bonus! DIY Sugar Scrub: A sugar scrub will exfoliate dead skin cells and leave your skin feeling smooth and looking fresh. And the best part is that you probably already have the ingredients in your kitchen cabinet! • 1 cup brown sugar • 1/2 cup olive or coconut oil • 3 TB honey • 1 TB aloe vera gel

Lisa Wagner Lisa Wagner is the operations manager of New York New York Salon and Day Spa in downtown Frederick. She holds a cosmetology license and degree in business administration.

16 SASS MAGAZINE | SASSMAGAZINE.COM

• 10 drops of aromatherapy oil

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CATEGORY WOMAN TO HEADER WATCH

WOMAN

By Alexandria Pallat

WATCH

18 SASS MAGAZINE | SASSMAGAZINE.COM

P H O T O G R A P H Y: JNEESESDI CPAH OL TAT OO GS R APPHHOETRO G R A P H Y

Jan Hummer

CATEGORY WOMAN TOHEADER WATCH Teaching self-care practices to individuals transitioning out of the justice system or into recovery takes a special kind of person — someone with heart and patience. It’s clear that Jan Hummer is that person. “People come first,” she said. “Be a friend, and if they want to learn about meditation or stress management, that’s a bonus.” Jan is the co-founder and director of the woman-run, non-profit Open Minds, Inc., a social change organization working with diverse populations of all ages in Hagerstown, Frederick and the Eastern Panhandle of West Virginia teaching mindfulness practices and contemplative justice. She holds a master’s degree in contemplative education from Naropa University. Jan runs trauma-informed mindfulness programs for organizations like Justice and Recovery Advocates, Inc., her nonprofit partner organization. They provide support for families and loved ones of incarcerated, formerly incarcerated, or institutionalized individuals suffering from mental health and substance use disorders at the Day Reporting Center and to boys at the Victor Cullen Detention Center. She supports students with autism at Wildwood Middle School in Jefferson County, WV as the lead mindfulness/mindful movement teacher. Open Minds is in all Head Start buildings in Washington County — OM has created a wellness initiative for the staff, children, and families. She leads classes at the ARC of Washington County empowering individuals with intellectual and developmental disabilities. Jan volunteers her time once a week at the Ranch assisting young men in recovery.

In 2019, Jan will be traveling to Nairobi, Kenya to partner with the African Prison Project and the University of Exeter. There she will share the contemplative curriculum she has co-created with inmates at women’s, men’s and youth prisons to promote positive transformations through mindful practices. Jan will also work with Kenyan schools and present for the Kenyan government. This research-based work will be applied to Jan’s PhD studies over the next two years, hopefully resulting in a documentary film. In September, Open Minds will co-host Mindful Action & Education, a day long mindfulness retreat focusing on contemplative justice, at Fox Haven Farm and Retreat Center in Jefferson, Maryland.

SPRING 19 19

CATEGORY HEADER Any of the work I do has to come from a place of real love.

How do you manage the emotional toll of your work? Having my own mindfulness practice helps me through the tough days. People often think of mindfulness as therapy — but we aren’t therapists. I have to be sure to practice self care myself — otherwise I can’t guide others on how to do it. I strongly attribute my own mindfullness and self care practices to one of the many reasons I am able to help others. I also have to create boundaries. I struggle more with creating boundaries in my personal life than I do with work. I have to have a level of emotional availability.

What is your biggest challenge?

What led you to work with people in recovery and in the justice system? I’d always worked in non-profits with kids, especially with environmental trauma and early education. My master’s focused on connecting people with disabilities to nature, but my heart led me where I needed to go. My passion right now is the justice system and working with recovery. When I started working in west Baltimore, it was apparent there was a systematic problem. Half, or more, of the children that I was working with didn’t have a father figure. And in Hagerstown, there was a huge opioid problem. Yes, we have to help the kids, but they’re watching these epidemics negatively affect the adults around them. And a lightbulb went off in my head. I’ve seen a lot of people dehumanizing these individuals instead of trying to understand the trauma that could have occurred to cause their situation. So, that’s where I’m going. I believe in basic goodness — that people are really good. And going to Nairobi is just a culmination of all the work I’ve been able to do here.

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What do you like most about your job? Definitely the people. You connect with people on a heart level. It’s opening them up in a different way, in a way they aren’t doing on a daily basis.

What is something you wish people knew about your work? You have to have a really good heart (which we are all born with). We just need to tap into that basic goodness and trust our inner wisdom. Any of the work I do has to come from a place of real love.

Alexandria Pallat Alexandria Pallat is a professional writer, editor and blogger at Digital Ink & Parchment. She is also an adoring dog mom and spends her weekends adventuring with her dog, Belle. digitalinkandparchment.com @digitalinkandparchment

P H O T O G R A P H Y: J E S S I C A L AT O S P H O T O G R A P H Y

When I was younger, I wasn’t really sure where I fit. I loved being in the community, but the self-love piece was missing. I started a meditation practice, and that’s when I was introduced to mindfulness. I struggled with depression, and meditation helped. It was just a different spiritual practice, and it took my mind off depressive things. It was like a switch.

Finances. That’s what keeps me awake at night, finding money to keep these programs sustainable. You never know when the money is going to be there or how much is available. It takes patience and time, and nothing happens overnight. It’s having faith that those checks will be in the mail tomorrow.

P H O T O G R A P H Y: N E E D P H O T O G R A P H E R

What inspired you to venture into mindfulness?

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CATEGORY INSPIRE EMPOWER HEADER

By Tina Fraley

WITH

DR. ASHLEY RUSSELL

About four years ago, Dr. Ashley Russell journeyed from Arizona to Maryland and opened up her solo practice, Frederick Natural Health Center, in Downtown Frederick. Her medical mission is focused on educating women to effectively identify and actively listen to their body’s symptoms through a naturopathic lens. Over the last two years, Ashley has welcomed additional practitioners and now has a team of “bad-ass” women working collaboratively to provide the best care possible to patients.

It was Ashley's own struggles with depression, endometriosis and debilitating migraines that led her to a medical degree in Naturopathic Medicine. She saw a deficit in today's conventional approach to women’s health and now dedicates her time and practice to helping women become more aware of natural treatment options.

P H O T O G R A P H Y: L E I G H A N N E B R A D E R P H O T O G R A P H Y

Tell me about yourself — your health journey, your education, your business, tell all! I wanted to go into law enforcement and environmental work (weird combo, I know) and never wanted to be a doctor. But once I discovered there was a type of medicine that focuses on identifying and treating the root cause of disease, instead of just masking symptoms, I haven’t looked back. In retrospect, it’s the perfect combination of the career I never knew I wanted. I’m essentially a health detective! I have a B.S. in Applied Ecology and a medical degree in Naturopathic Medicine. In addition to my practice, I am currently on the Board of the Mental Health Association of Frederick County and am adjunct faculty at Frederick Community College teaching anatomy, physiology, and nutrition.

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INSPIRE EMPOWER It’s easy to forget the progress you’ve made when you’re not having a good day. Don’t give up on finding the right combination of treatments or practitioners to help improve your quality of life. What advice would you give someone who was going through something similar? Don’t give up, and listen

Naturopathic medicine is the big umbrella, and homeopathy falls under our umbrella of treatment along with options like nutrition and botanical medicine. You can practice homeopathy, but it’s not considered naturopathic medicine — whereas if you practice naturopathic medicine, you may use homeopathy in your practice. I refer to what I do as naturopathic medicine since it is a medical practice that uses a naturopathic lens. I order labs, do physical exams and refer to specialists, just like your normal doctor. My treatment is what’s different. We are lucky that Maryland is licensed. Until 2016, and in some neighboring states essentially anyone could call themselves a naturopath, without licensure. A naturopathic doctor who practices naturopathic medicine attended a four year accredited medical school, took boards, and is qualified to get a medical license in states that legally recognize naturopathic medicine. This is one of my biggest pet peeves of the profession. I have no issue with lay naturopaths but I think there needs to be transparency and regulation for the safety of the public. It’s important for people to know what kind of practitioner they are seeing.

What has been the hardest part of your health journey? Definitely having migraines. It is a horrible disease to have and has caused me to lose precious days of my life. A study in 2018 found migraines to be the top cause of disability in those under 50 years old. Worse than the actual experience of having the migraine is the stigma around it. As an invisible illness, people often didn’t believe I was ill, this created feelings of shame around a condition I have no control over. 24 SASS MAGAZINE | SASSMAGAZINE.COM

You're writing a book! Tell us about it! It’s called “Reclaim Your Cycle: The Savvy Women’s Guide To Naturally Balance Your Hormones To Live A PMS-Free and Energy-Filled Life.” While I am passionate about health in general, I am most strongly drawn to women’s health issues. Studies have shown that women are less likely to be believed when they go to the doctor and sometimes serious symptoms are ignored. The stories I’ve heard from my own patients are truly horrifying. In conventional medicine, the only option for women with painful cycles are birth control pills, psychiatric medication, or surgery. I had severe menstrual pain and heavy bleeding and understand why those might be tempting options. However, through natural treatments like nutrition and lifestyle changes, I’ve been able to have pain-free cycles. In practice, period health is an important sign of body-wide health since hormones have body-wide effects. If something is off with your period, it is a clue to an overall imbalance. I am motivated to complete the book in 2019!

What is the most rewarding thing about what you do? Providing people with hope. If someone leaves my office feeling more hopeful than when they came in, then I did my job.

P H O T O G R A P H Y: L E I G H A N N E B R A D E R P H O T O G R A P H Y

What do you wish people knew about naturopathy and homeopathy? There is a lot of confusion about these terms.

to your body. I felt so defeated over the years trying various medications that would not work for my migraines. While I still get them, I have made a lot of progress with natural medicine treatment — more so than any drug has ever been able to provide. Treatment of any kind of disease or condition is always two steps forward and one step back, never linear. It is easy to forget the progress you’ve made when you’re not having a good day. So don’t give up on finding the right combination of treatments or practitioners to help improve your quality of life. And chances are, you haven’t exhausted all your options. In naturopathic medicine we believe symptoms are your body’s way of trying to communicate with you. So listen! By actively listening to my body more, I have a better chance of preventing my migraines from happening. I can tell when I have low blood sugar and need to eat, or when to skip that piece of chocolate I’m craving to avoid a migraine.

INSPIRE EMPOWER Hope is a powerful medicine on it’s own and is important in the healing process. And of course, it’s always rewarding when people get better! When patients come back and tell me they feel like their old self or their conventional doctor can’t believe their symptoms are improved without medications, it’s an incredible feeling. If someone is willing to make changes, it is amazing how much improvement they can see, sometimes in just a few weeks!

of responsibilities. Joy is what makes being alive great! We all need more joy in our lives. The last daily practice I do consistently is journaling at the end of the day. I take a few minutes to write down what I did that day. Then I write about what I need to focus on tomorrow. This gives me time to reflect and consider how I felt about my day. If my list is only full of work-related activities, then I know I need to carve out more joy time the next day.

How would you describe your health today compared to 20 years ago? Twenty years ago I was a 13 year old on

What’s one small thing our readers can do to improve their health? I think having a daily activity of joy is huge.

Zoloft for major depression and OCD who felt numb towards life. Today I’m medication-free, something I was told would not be possible, and genuinely happy with my life. I have ups and downs like everyone else but I am a happy person who loves my life and work.

Stress has big impacts on most health conditions — incorporate more fun and enjoyment into your life to better deal with stress. You can’t give from an empty cup. As women we have so many expectations and responsibilities placed on us that we easily feel drained by the end of the day. We need to recharge our batteries daily.

What daily wellness practices do you embrace? I’m all about simplicity in our complicated lives! My daily practices sound small but have a big impact. First, I use an app to track my water intake. Water does so many important things in your body — drinking enough water can improve common health issues. I also try to incorporate one joyful activity each day, even if it’s just for 10 minutes. Right now I’m hooked on knitting while listening to my favorite podcasts. Contrary to what society would lead us to believe, we are not meant to only work and take care

Tina Fraley Tina Fraley is a personal trainer, nutrition coach, and mother of 7 who is passionate about helping people achieve a balanced lifestyle. She uses her background in counseling and coaching to help motivate and empower clients. www.facebook.com/FitMindedLiving

When patients come back and tell me they feel like their old self or their conventional doctor can’t believe their symptoms are improved without medications, it’s an incredible feeling.

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P H O T O G R A P H Y: N E E D P H O T O G R A P H E R

By Rachel Lytle

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In 1974, my aunt was caught growing cannabis in my grandmother’s garden. When the “weed” was finally found, she was properly scolded, and the remaining cannabis was quickly — and quietly — destroyed. Like many women of her time, my aunt was a rebel. Marijuana was illegal and society looked down upon the plant as a tool lowlifes, hippies, and teenagers used to get stoned — to escape from reality, have some fun, and relax. Unlike other vices, say alcohol, marijuana didn’t catch on as an acceptable form of relief — until recently. And interest is growing.

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P H O T O G R A P H Y: N E E D P H O T O G R A P H E R

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CATEGORYFEATURE HEADER In the U.S., marijuana is currently classified as a Schedule I drug under federal law — the highest charge — alongside dangerous substances like heroin, ecstasy, and LSD. Many medical professionals disagree with its classification, as cannabis has been found to have healing qualities similar to other lower level drugs, like codeine in cough syrup. Throughout the years, marijuana has been proven to help with many women’s health issues, from menstruation, menopause, and painful sex, to mood, mental health, sleep disorders, seizures, arthritis and more. Currently, 33 out of the 50 states and Washington, DC allow medical marijuana, and 10 allow recreational use. In 2015, medical marijuana was legalized in Maryland, and the number of registered patients in the state has increased to roughly 79,000 people. Dr. Craig Hauser of Hauser Health has been prescribing medical marijuana for his patients since it became available. Based out of Frederick, Dr. Hauser specializes in functional and integrative medicine, which uses more holistic methods of care versus traditional Western medicine. He is also the medical director for Kannavis, a local medical marijuana dispensary (see page 12). Dr. Hauser described to me the story of a young woman taking anti-seizure medication. She tried CBD (Cannabidiol), a compound of marijuana, and it virtually stopped all of her seizures. CBD has also shown significant help for patients with anxiety and depression, many of whom have been able to reduce their medications or remove them altogether. “Nobody says it has to be one or the other, though,” he said. “It can be an add-on to your current medication as opposed to a replacement.” The National Institutes of Health defines medical marijuana as using the unprocessed marijuana plant, or its extracts, to treat symptoms of illness. This is different than recreational marijuana, which is grown unregulated and used without medical justification. But how does it work? Cannabis affects our bodies’ endocannabinoid system. Humans automatically generate cannabinoids, which help with inflammation, and the cannabis plants’ cannabinoids trigger those same receptors. “I like to think of it like a lock and key mechanism; you are unlocking some of the potentials of your own cells,” Dr. Hauser said. “It’s similar to the idea of running and releasing endorphins.” The two most common cannabinoids within cannabis are THC and CBD. The main psychoactive compound found in marijuana is THC, which produces a mind-altering state or “high.” CBD, on the other hand, acts as more of a sedative to relieve pain and stiffness without the psychoactive effects. In fact, there are many different methods of combining and separating the various compounds of the plant. “Most people don’t realize they can use it and not get high,” said Dr. Hauser.

Although science hasn’t specifically studied how hormones interact with marijuana, we know women particularly benefit from the drug when it comes to PMS related issues, like migraine headaches and menstrual cramps. “I see the biggest impact with menstrual migraines. In many of my patients who use medical marijuana, migraines are significantly reduced or completely gone.” In addition, medical marijuana has been found to dramatically decrease pain and inflammation in ailments like arthritic hands, herniated discs or degenerative hips. Physical therapist and owner of Kannavis, Jane Klink got involved in the cannabis industry for just this reason — to help improve her patient’s quality of life when the use of traditional pharmaceuticals wasn’t enough. Female entrepreneurs like Klink have established themselves within the industry. In fact, this industry has one of the highest rates of women in executive and founder roles, including Joy Strand, the executive director of the Maryland Medical Cannabis Commission. The majority of Klink’s own employees are women, as well. With such a young industry, women have been able to create a niche unlike other established male-dominated fields. In fact, the Maryland Medical Cannabis Commission’s educational and business development training program is designed to provide instruction to small, minority, and women business owners and entrepreneurs! Women have had an opportunity to get involved in the business of medical cannabis as owners, advocates, medical professionals, sales team members, marketing experts, and more. They fill various roles at various levels. As mothers and caregivers, women often make most of the healthcare decisions for their family. “All of our patients are seeking relief from conditions that other forms of treatment haven’t provided,” Klink said. “If there is a medicine out there that I believed could help my child or my friend or my family member, I would find out how to go about gaining access to it.” An online study in 2017 found that among more than 1,500 North American women surveyed who have yet to try cannabis, most were open to doing so due to the increased scientific studies on its many benefits. Moreover, nearly four in 10 women were interested once they learned about the different easy ways to consume cannabis. While it is often believed that medical marijuana must be smoked, it doesn’t have to be. It can also be ingested through capsules, under the tongue, lotions/creams, oils, vaping, patches, or incorporated in food and drinks. “There are topical preparations, tinctures, tablets, elixirs,” Klink says. “All of which may have no associated psychoactive effects.” SPRING 19 29

CATEGORY HEADER FEATURE While it is often believed that medical marijuana must be smoked, it doesn’t have to be. It can also be ingested through capsules, under the tongue, lotions/creams, oils, vaping, patches, or incorporated in food and drinks.

Rachel Lytle Rachel Lytle is a freelance writer from Southern Maryland who works in healthcare marketing full-time. She holds a degree in Journalism and cares deeply about advocating for mental health and women’s issues. In her spare time, Rachel likes to play tennis, travel and hang out with her family, friends, and two cats.

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Getting a recommendation from a doctor for a medical marijuana card is a two-step process. First, women need to sign up with the state at mmcc.maryland.gov. After registering, seek out a doctor, nurse practitioner, dentist, podiatrist, or midwife who is willing to write a recommendation. Following this order is important so that when the provider goes to write the recommendation, your name will appear in the state’s system, confirming your residency and legal ability to obtain the prescription. Even though the use of medical marijuana is still controversial and many fear drug testing due to their job (pro tip: most drug testing specifically tests for THC and not CBD), its patient population and the industry continues to grow leaps and bounds. With revenue nearing $6 billion and more than 1,700 dispensaries country-wide as of 2017, medical marijuana now rivals the average American’s spending on consumables like Netflix and McDonalds. In the coming years, recreational marijuana is projected to be the primary driver of cannabis growth. And, as time continues, I believe we will see even more innovative women advocate on behalf of its tremendous potential. “It’s an exciting time to be a part of this industry,” Klink said.

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Determining the best fit for each patient depends on the clinical director at the dispensary and the agents working the front line. Though physicians can write the recommendation for a medical marijuana card, they do not have expert knowledge regarding which strain or form of medical marijuana to purchase. “Each person brings a unique medical issue. The dispensary agents listen to your concerns and help decide which type of cannabis is best for the patients’ needs, and how to take it,” Dr. Hauser said. “Many of my patients don’t want to get high, they just want relief. They want to feel normal again, to do their job and spend time with their family.” As the owner, Klink assists most clients who enter her dispensary. Common health concerns include severe anxiety, PTSD, chronic pain and insomnia. “Of interest is the growing number of senior women using medical cannabis for these conditions.” Each person will have a different experience when it comes to medical marijuana, so it’s best to go “low and slow,” said Dr. Hauser. This means, start with a low dose and don’t take too much too fast. “There are up to eight different pathways that we metabolize cannabis through our liver. The onset, strength, and feelings experienced can all be different depending on the person. Figure out how your body reacts.”

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E R A C H T L A E H By Charissa Hipp

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P H O T O G R A P H Y: JNEESESDI CPAH OPAT T O TGERRASPOHNE RP H O T O G R A P H Y

In 2017, for the first time, the number of women enrolling in U.S. medical schools exceeded the number of men, according to data from the Association of American Medical Colleges. When it comes to employment, 78 percent of all healthcare and social assistance workers are women, while 77 percent of all hospital employees are women.

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I love having the ability to surgically cure breast cancer patients and follow them for years.

The Women’s Center for Breast Care in Frederick provides a multidisciplinary approach to treating women diagnosed with breast cancer. Dr. Susan Bahl’s specialty is breast oncology surgery, which is the physical treatment of benign and malignant breast disease, including breast cancer. She has always had a strong desire to improve women’s health and improve women’s education regarding their health. “The ability to treat one of the most common cancers that affects women is one of the things that drove me to pursue this career,” she says. Her week is split between surgery and the clinic. In the operating room she takes small biopsies of the breast to find out if breast cancer cells are present, and treats patients who have breast cancer by removing cancerous cells. The other half of her week is spent in the office formulating treatment plans for patients who have just been diagnosed with breast cancer, following up with patients who have completed treat-

BREAST CANCER: PREVENTION AND A CURE

ment or talking to high risk patients who don’t have cancer but who are proactively monitored in an attempt to prevent breast cancer from developing. “Women in general tend to be the people who are taking care of everyone,” Dr. Bahl says. “Breast surgery and breast health are essential to making sure women take care of themselves in so many aspects of their lives. I love having the ability to surgically cure breast cancer patients and follow them for years. I get to develop long term relationships with them, guide them through various stages of their treatment and see their outcomes.”

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Women have provided medical care throughout history. Women first joined the formal medical practice as nurses in the late 1700s. Nursing was a role considered to be a natural extension for women — nurturing and providing care for others. Many women in the 1800s tried to become doctors, but were met with great resistance. Although they fought for the right to study, it wasn’t until World War I that they were actually encouraged to begin the medical training necessary to become doctors. No longer dominated by men, women outnumber men in the healthcare workforce three to one.

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No longer dominated by men, women outnumber men in the healthcare workforce three to one.

Mary Kaminski, LGPC, a counselor who owns and operates EponaHeart Counseling, offers psychotherapy in a traditional setting at her downtown Frederick office as well as equine facilitated psychotherapy at Great Strides horse farm in Damascus, Maryland. Mary began her career as an English teacher in Frederick County where she loved interacting with students but had a strong desire for more one-on-one work. She enrolled in a counseling program at McDaniel College with the goal of becoming a guidance counselor. During that time she began practicing better self care, which led back to her lifelong connection with horses. “I came to the conclusion that horses are really wonderful creatures for practicing awareness and mindfulness.” Mary researched therapy with horses and came across the field of equine facilitated psychotherapy, which connected her to local practitioner Terry Lewis at Great Strides. She volunteered at the farm and completed her graduate internship there before

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beginning her private practice, which includes time spent at the farm working with clients. “Horses, by their very nature, are particularly well suited for the therapeutic process,” Mary explains. “They negotiate their world by paying attention, assessing their environment and then behaving accordingly. They also don’t hold grudges and they don’t lie. Those factors can be really powerful learning tools in a psychotherapy setting. It tends to be things like resentment, grudges, judgements and assumptions that hold us back. When we challenge those emotions in powerful and embodying ways, we can make different decisions that are more liberating.” Part of Mary’s time at the farm is spent stewarding the therapy horses. While doing farm chores isn’t particularly glamorous, her time with the horses is important because she views them as co-therapists. She considers that time equally as important for her, keeping her grounded and engaged in the process. Psychotherapy comes with its share of ups and downs. “When you witness people suffering, that is a very hard thing to do and do honorably without being sympathetic and feeling sorry for people,” Mary says, but there also comes many positives. “I am in this really privileged place to be a witness to people’s growth. Seeing them make shifts in their lives is incredibly gratifying.” Mary’s time with her horses, as well as family and friends, helps sustain her and keep her in a position to help others. “On a day to day basis it’s making those continual decisions: am I going to choose to be engaged, or am I going to choose to be busy? The practice of how to stay engaged in my life but not exhausted by it is something I practice all the time.”

P H O T O G R A P H Y: J E S S I C A PAT T E R S O N P H O T O G R A P H Y

HEALING WITH HORSES

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Some of Dr. Bahl’s patients struggle with anxiety or are in extreme emotional situations while also trying to balance a cancer diagnosis, which is fearful enough. The Women’s Center for Breast Care is fortunate to have an onsite licensed oncology social worker providing care three days a week. “We are able to deal with this in an appropriate and well-rounded way, right in the office,” she explains. “It makes a huge difference in the overall care of our patients.” She believes her own personal experiences as a woman, a wife and a mother help her relate to her patients and their stress levels. Not every patient Dr. Bahl sees has cancer. In fact, a great deal of her patients are healthy but have high risk for breast diseases. There are many prevention programs for patients with advanced imaging to be able to detect breast cancer at the earliest stage possible. Dr. Bahl finds peace in time spent in the outdoors and works hard to ensure that she’s not just going from the garage to the office and back each day. “I think there’s something very therapeutic about getting sunshine on your face and some fresh air.”

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RESTORING PHYSICAL AND EMOTIONAL WELL-BEING WITH HEALING HANDS Reverend Tammy Godette has worked in some sort of healing capacity for more than 20 years. She began her career as an athletic trainer, working mainly with athletes. That led her to physical therapy and then massage therapy. “I became really good at working on muscles and I came to be in tune with the entire being,” Tammy says. “From there I started getting intuitive prompts. I started to see past issues — getting visions of people’s pain and feeling the pain on my body.” She sought out Reiki, a very specific form of energy healing in which hands are placed just off the body or lightly touching the body to transmit energy and create deep relaxation, help speed healing, reduce pain and decrease other symptoms. Reiki is the modality she uses now to help people.

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From an early age, Family Nurse Practitioner Laura Parker enjoyed caring for others. When she was eight-years-old, she spent the summer helping her grandmother recover from a broken hip. Laura liked science and was initially attracted to veterinary science but decided she wanted to help people, so she entered nursing school. “I didn’t really fall in love with any one area during clinical rotations for nursing school,” Laura says, “but during my final practicum working in the ER, I knew from day one that it was for me.” Laura worked for two years at Shady Grove Medical Center. While pursuing her Master’s degree at George Washington University to become a nurse practitioner, Laura worked at GW Hospital but eventually the hospital setting left her feeling burned out. She began looking for outpatient options. “Urgent care was interesting to me,” she says, “not as crazy as the ER but not as predictable as private practice.” Not only did she complete her final clinical rotation during nurse practitioner school at Westview Urgent Care but they offered her a job. Westview offers the best of both worlds in Laura’s eyes. Her office does primary care as well as urgent care. Part of her day is spent with scheduled primary care patients and the other is seeing whoever walks through the door — someone with a cold or the flu, lacerations or broken bones. “I love the variety the most,” say says, “and I really enjoy the urgent care too. If I had to do primary care all day, every day I would probably be frustrated. It can be draining trying to help people make decisions to live healthier lives and fix years of abuse they’ve put on their body. Yet it’s also rewarding when you establish relationships and they entrust other family members to your care.” Helping people and finding solutions has always been ingrained in Laura’s personality, but that doesn’t mean her work is a breeze “Managing patients expectations of what they want their health to look like is a challenge,” Laura says. “Sometimes they’re unpleasantly surprised by all the things they need to do to try to get their health under control or the aspects of their health that can’t be fixed, only managed.” Another major challenge Laura faces is working with a patient who has an expectation for a treatment that is not the correct one.

“People are grossly over prescribed antibiotics for illnesses that are not bacterial — things like upper respiratory infections and bronchitis. I’ve literally had patients look me in the eye and say, ‘Why did you go into healthcare if you’re not going to actually treat people?’,” Laura recounts. “In that situation you have to try to kindly educate and redirect.” For Laura, staying active and being productive keeps her happy outside of work. She enjoys spending time in the outdoors, is learning to play the cello and is involved with her church.

URGENT CARE: THE BEST OF BOTH WORLDS

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Tammy teaches classes but most of her work is one-onone with clients at her Frederick office. “As you can imagine, it takes a lot of energy to help people,” she explains. “I’m very focused on the individual.” A problem is presented to her, then she assesses a person’s energetic body, sees what needs to be healed, and formulates a treatment plan. “Most of my clients tell me at the end of the session that they feel lighter, more calm and balanced.” The majority of her clients are middle-aged women, but they’ve ranged in age from eight to 80. “We’re typically the last on the list,” she says. “When everything else has failed, people seek out someone that does energy work. Others know that’s what they’re seeking, so they understand what it is and know what they’re coming in for.” Tammy says her patients’ physical problems tend to see relief faster than emotional problems. Many patients come to her for maintenance as well. For Tammy, it is her own spiritual practice that helps keep her balanced and well. She’s keenly aware of the fact that she must care for herself in order to provide care for others.

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She also has a daily practice that cleanses her of energies and gives her a boost. Tammy acknowledges that there is skepticism when it comes to her line of work. “Some say that it’s coming from an energy that’s not good,” she says. “We’re called healers for a reason. We work with the light and high vibrational energy that is good. With our work, you can’t really know what it is by someone telling you, you have to come in and experience it for yourself.”

A COMMON BOND

Mary, Susan, Laura and Tammy are just a small sampling of the many women blazing trails in healthcare. Each woman speaks passionately about her field of expertise and capabilities to help and heal. Woven together, the stories of these four women demonstrate just how vast treatment options are in the realm of healthcare. Their personal stories are as unique as their practices, yet they all share the common bond of striving to improve the lives of others.

Charissa Hipp Charissa Hipp is a wife and mom of three with 20 years of public relations/marketing experience in the travel & tourism industry. A lifelong Marylander and Terp alumna, she spends her spare time hiking with family and women’s hiking groups. Follow her adventures on Instagram @hipphikergal.

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We work with the light and high vibrational energy that is good.

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BODY By Brittany Carpenter

Throughout my own personal journey towards a more positive self image, I heard something that has really stuck with me. The idea of talking to your younger self. What would you say to a younger you looking back in the mirror? You would never tear down your younger self the way you might your present day self. You would only give her praise and encouragement, right? When I was styling our insanely fabulous models for this shoot, I only had one thing in mind — make them all feel like the bad ass, sassy queens they truly are. I did so through bold colors, styles they would never choose themselves and heels higher than they could ever really walk in. Our spring models are so inspiring to me because of the personal journeys they have all navigated. Some are mothers. Some have gone through extreme weight loss. But they are all drop dead gorgeous. It was one of the best moments of my fashion career to see them all taking selfies behind the scenes because they felt so beautiful. I asked them what they would tell their younger selves and here’s what they had to say…

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P H O T O G R A P H Y: N B EREADD PBHAORTNOWGERLALP H E R

Body image is a struggle for everyone. Period. Please, let that sink in. In a world of picture perfect social media posts and heavy photo editing, this can be really hard to remember, and looking in a mirror can be scary for us.

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It’s okay if life isn’t going according to your plan. What’s happening IS your plan! - Ashley

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Your body is capable of amazing things. Don't waste your time or energy comparing yourself to the next person, or punish yourself for not looking a certain way, Embrace, celebrate, and enjoy everything your body can do. - Emily

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love f l e s r u yo Proper nutrition in all its forms. Empower your glorious, beautiful brain with the nutrients it deserves, surround your soul with love and light and your body will look exactly as it should. Inner beauty IS outer beauty. - Lia

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Keep believing that everything happens for a reason, because that theme shows up over and over again. You’re beautiful, worthy, smart, and never alone. One day you will trust in yourself so fiercely that you won’t fear the unknown because you will know that you can make it through any challenge life throws at you. - Melissa

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Love and celebrate your whole self. Pick one tiny piece of your body to love each day, whether it’s the arch of your foot, the green of your eyes or the strength of your calves. Eventually you will love and cherish each and every piece of your body for the loveliness, power and magic it holds. Be confident in that self love and forget anyone who tries to tear it down. - Chrissy

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Beautiful By Rebecca Carrera

WITH C B D

There’s a new ingredient in this vast beauty world and it’s akin to a magical unicorn. Enveloped in mystery, this wellness ingredient became federally legal in December — CBD beauty products have officially hit the market! Although it’s been used for years in other countries, we have yet to conduct our own studies here in the US. Much of the research coming from Israel and Canada shows CBD reduces anxiety, inflammation and nausea.

BEAUTY Although CBD is new to the US beauty market there are already some THC free products I recommend. Skincando CBD Cleansing Oil + Makeup Remover $60. Available at Maven Beauty Bar. Made in small batches locally in Washington, DC this cleansing oil and makeup remover is good for all skin types. Wander CBD Salve $78. Made in Frederick & available at Treaty General Store. An all purpose moisturizer and topical balm, this medicated salve is a family friendly

Here are a few things you should know when using CBD beauty products: • CBD comes from industrial hemp and is

• CBD is not federally regulated; there are

not psychoactive like THC. It does not

no required testing standards. Not all

make you high.

CBD products are made equally, make

• CBD’s medicinal benefits are not yet backed by the FDA. • From a topical and skincare standpoint, CBD is used mainly to reduce inflammation to the area it’s applied. • CBD is not a cure all. Treatment needs and application method or placement affect how well CBD beauty products work.

sure to do your research before purchasing and applying products. • Educate yourself before ingesting or applying any new products. Make sure you know the correct milligrams and dosage for your needs.

choice for treating muscle aches, bug bites, minor cuts and burns and irritated skin. Wander CBD Oil $48-$118. Made in Frederick, available at Treaty General Store. When taken orally or applied topically this hemp derived, CBD isolate oil is used to treat nausea, headaches, hangovers, chronic pain, anxiety and depression.

• Start with a low dosage and increase the amount as needed over time. Everyone is

Lord Jones CBD Infused

different and will react differently — you

Products $30-$80. Available at

have to find what works for you.

lordjones.com. With a range of products from skin care and tinctures, to gel caps and confections Lord Jones offers a collection of CBD infused products to promote a peaceful sense of well being. Their products contain CBD extract from hemp grown in the US.

Rebecca Carrera Wife, mother, brow guru, green beauty obsessed, clean eater, design lover, and the owner of Maven Beauty Bar in downtown Frederick, Maryland. www.mavenbeautybar.com

SPRING 19 45

CATEGORY HEADER HAIR

Hair

GROWING STRONG

HEALTHY

HERE’ SOME FOOD FOR THOUGHT…

By Tammy Brandenburg

What we choose to eat can directly affect what happens to our hair. A poor diet lacking important nutrients, vitamins and minerals can cause hair loss. It can also make hair dry, dull and lifeless. So before you spend too much money on hair products, consider starting from the inside. Making a few important shifts to your diet can step up your hair health game — the result is shiny, happy, healthy hair!!

1. Eggs contain one of the highest boosts of amino acids and vitamin B5 which can thicken the hair follicle. Eggs are also a great source of selenium, a mineral to help your body use antioxidants. This is very helpful if you are fighting hair loss.

5. High in vitamin C, not only do strawberries contain important antioxidants, they have great blood circulation benefits as well. Vitamin C helps to produce collagen which speeds up the hair growing process. These few small foods can pack a big punch. Not only will your hair thank you, your skin and nails will love you too! So get out and enjoy a delicious snack while you watch that healthy hair grow!

2. Rich in vitamin E and Biotin, almonds can help protect cells from UV ray damage. Perfect for those who love the great outdoors. Nuts such as walnuts contain Omega 3 fatty acids and minerals like copper that can boost shine. Biotin can help with premature thinning too.

3. Beans, beans, they’re good for your heart. Beans are rich in iron and protein. Iron helps to transport nutrients through your red blood cells to the scalp. Protein is the essential building block for that hair follicle.

4. One of my personal favorites, avocados are a

Tammy Brandenburg Stylist, educator, mom and an everyday woman. Senior stylist at New York, New York Salon & Spa and always learning. Mom of two and constantly moving! @ tammy.brandenburg.hair

46 SASS MAGAZINE | SASSMAGAZINE.COM

P H O T O G R A P H Y: N E E D P H O T O G R A P H E R

serious powerhouse. Vitamin E helps to balance the scalp’s pH while regulating natural oils. To much oil clogs the pores making it hard for the follicle to grow.

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TRAVEL

TREAT YOURSELF

TO A

WELLNESS

RETREAT 48 SASS MAGAZINE | SASSMAGAZINE.COM

P H O T O G R A P H Y: C O U R T E S Y T H E B L U E L A G O O N

By Jen Zeltwanger

TRAVEL

WEB EXCLUSIVE More wellness destinations and resources on sassmagazine.com

The daily grind of work and hustle bustle of family life keeps us busy. Most people rarely have more than a few minutes a day to relax and recharge. And when vacation time rolls around we end up “vacationing” a little too hard. We come home having eaten too much, drank too much and gotten too much sun. So why not schedule a day or two and give yourself that much needed break to truly recharge, relax and revitalize?

A wellness retreat might be just what you need. Wellness retreats are a safe environment where you can try new activities, explore new things, recharge and rediscover your inner self. A retreat can accomplish different things for different people — there is a huge diversity of retreats to meet all kinds of needs. Retreats can last an evening, a day, weekend, week or longer if needed. Wellness retreats offer programs designed with a purpose and are organized and executed by experts. Most locations are in breathtaking, natural settings that promote peace and calm. Think locations with white sand beaches, clear water, mountains, lush plant life, hot springs, waterfalls and nature trails. Put those cell phones away! Most retreats have a no electronics policies allowing the use of electronics during restricted times or ban them entirely. This can be tough to get used to but so worth it when you experience that unplugged feeling. Many retreats provide healthy, clean whole foods, luxurious private accommodations to pamper yourself, abundant community spaces for classes or workshops and lots of natural outdoor space. There are retreats that can help you kickstart a healthier lifestyle with fitness and nutrition classes. If you’re in need of a spiritual reawakening

or reconnection, there are retreats that offer guided meditation, reflection and yoga. If you’re looking for relaxation and rejuvenation, there are retreats that offer various types of massage and other spa treatments. It’s time to add some wellness, relaxation and rejuvenation to your schedule; read on to learn more about where to find your best wellness.

Sea Island Spa – Sea Island, Georgia Situated on the Georgia coast along the Atlantic Ocean, Sea Island Spa lets you enjoy salt air and a cool breeze while indulging in a long list of treatment options. Some of the available spa treatments include a steam room, sauna, mineral pool, hydrotherapy pool and cascading waterfall. The spa also offers a number of massage treatments with fun names like Southern Comfort or A Touch Of Bali. They offer ten different skincare treatments to meet many needs and even a prenatal package that includes a massage and facial. They have special packages for men and kids. Their extensive fitness center has everything from squash courts to cryotherapy, a unique full body treatment that helps relieve pain and inflammation.

SkyTerra Wellness Retreat & Weight Loss Spa – Lake Toxaway, North Carolina SkyTerra is an award-winning mountain retreat located close to Asheville, N. Carolina offering a variety of activities to meet your health and fitness goals. The retreat offers fitness classes, stress management, recreation, weight loss programs, spa services and chef-prepared meals. Some of the special activiSPRING 19 49

TRAVEL

Blue Lagoon – Iceland The Blue Lagoon spa is set in an extraordinary landscape of volcanic earth and geothermal seawater. Visitors can experience the rejuvenating effects of the surrounding natural elements in a stunning atmosphere. The Blue Lagoon offers in-water massage, a mask bar, sauna and steam room and an in-water bar. Venture beneath the Earth’s surface to experience subterranean spaces like lava canyons and a steam cave. You can relax in a hanging lounge chair and enjoy views of the water through floor to ceiling windows or get a beauty treatment designed for your skin type. The Ritual is a hallmark treatment of the spa that includes body treatments with silica, algae and minerals in three interconnected chambers that allow you to experience the natural wonders of Iceland. Experience fresh, local and seasonal cuisine with their three dining options. Visit Iceland for an unforgettable and transformative retreat experience.

Lake Austin Spa Resort – Austin, Texas Voted a top resort spa in the US for 10 years, Lake Austin Spa Resort is a secluded retreat on the shores of Lake Austin offering overnight as well as day trips. The resort has an extensive list of treatments designed for detoxing, 50 SASS MAGAZINE | SASSMAGAZINE.COM

rejuvenating and refreshing. The spa offers 15 different types of massage packages, acupuncture and percussive stimulation called Manaka Tapping. Body wrap treatments include lavender, ginger, minerals, shea butter and seaweed. One of the specialty body wrap treatments is the Tour of Texas featuring prickly pear and agave nectar. Salt or sugar scrubs include lavender, pomegranate, lime and ginger. Lake Austin Spa uses Eastern medicine techniques for many of their healing treatments, including Tibetan Singing Bowls, Thai massage and Shirodhara — a treatment involving warm oil streamed over your third eye. You can also experience water treatments such as floating meditation and massages, facials and nail treatments. For a unique experience indulge in the LakeHouse Forest Bathing Journey that includes nature sounds, an invigorating scrub, eucalyptus shower and therapeutic massage that explores the benefits of spending time in a living forest. All of us could use a mind or body detox on occasion. Unplugging and stepping away from constant connection is challenging, but a wellness retreat offers a chance to unplug and find inner peace. A way to get re-energized about our health, our personal goals and life in general is good for everyone! No matter the reason, your personal well-being is the top priority at a wellness retreat.

Jen Zeltwanger Jen is a health and fitness writer, coach and runner. She loves squats, hates kale and believes a fit life starts at home. She blogs about fitness and nutrition at www.TheHomeFitnessClub.com

P H O T O G R A P H Y: C O U R T E S Y S E A I S L A N D R E S O R T

ties include waterfall hiking, stand up paddle boarding and fly fishing — perfect if you want to try something new. SkyTerra offers education opportunities to enhance your health program and promote lasting habit changes. Their philosophy is to improve each client’s quality of life for the long term. Clients can continue the positive work they began at SkyTerra long after they return home through a member website or by purchasing premium coaching services. All the great progress you made on the retreat can extend into your daily life!

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CATEGORY HEADER CAREER

CREATING A HEALTHY

RELATIONSHIP WITH WORK

The average person spends over 90,000 hours1 at work over a lifetime. We often think of work as one-third of our day; but in reality, if you combine prep time, commute time, and the time you spend thinking and/ or stressing about work outside the office, it quickly becomes much more. While there is significant literature and calls for a cultural shift to increase work-life balance, work will undoubtedly remain a critical part of our day throughout most of our lives. By Ashley Waters, DPA

WEB EXCLUSIVE More work/life integration articles on sassmagazine.com

SPRING 19 53

CATEGORY HEADER CAREER

It is suggested that worklife integration is a more appropriate way of imagining the combination of work and life. Integration allows for fluctuation.

Understanding and Defining Your Identity When meeting someone new, the “Hi, my name is…” introduction is quickly followed by “What do you do?” While we all have many identities (i.e. wife, mom, husband, dad, friend, caretaker, volunteer), we often allow what we do to define our

54 SASS MAGAZINE | SASSMAGAZINE.COM

identity. To ensure you have a healthy relationship with work, it is necessary to reflect on how you identify yourself on a regular basis inside and outside of your place of employment. Asking yourself the following questions may aid in discovering your perceived and desired identities: • If something changed and you no longer held your job, how would you describe yourself? • When you are outside of the office, how do you identify? • Do you feel judged when you respond to the “What do you do?” question? If so, why? By asking these questions and allowing yourself to reflect on how much of your identity is tied to your job, you can start to craft an identity independent of one or two significant life roles. Remember, everyone does something, but more importantly, everyone is someone.

P H O T O G R A P H Y: N E E D P H O T O G R A P H E R

There lies an opportunity to create a healthy relationship with work; a relationship that not only allows for better control of our time and mind space, but also embraces work as a piece of our life story. Creating a healthy relationship with work at times can be a struggle because, like most other relationships, it takes continual effort and intention. Yet, a life without a healthy work mindset is known to be a factor in poor health, and deteriorating relationships and self-confidence2. To start creating your healthy relationship with work, begin with self-reflection in these key areas: identity, purpose, and integration.

CATEGORY HEADER CAREER

Consider the Purpose Behind Your Work Similar to Simon Sinek’s popular book, “Start with Why,” understanding why you do what you do for a living is critical in developing a healthy relationship with work. For some, the act of working is transactional: I do this job to ensure I can do what I want outside of work. This “why” is tied to freedom. For others, the act of working is seen as an opportunity to follow their passions. This “why” is tied to growth or impact. There is an unlimited number of “whys” when it comes to working. There is no better or worse why; just the importance of matching your “why” with your job. By maximizing this alignment, your relationship with work will improve and can create positive energy for the days in which work gets tough. You can always use your why in those moments.

Finding Boundaries Through Integration Rather than “Balance” Establishing boundaries is a critical component of creating a healthy relationship with work. To establish those boundaries, creating or finding a better work-life balance is often suggested. Yet, while “work-life balance” is one of the hottest trends in organizational development and industrial psychology, there has been an increasing number of critics claiming that balance isn’t achievable and we are suggesting a standard well beyond our capabilities3. Balance suggests equality and it is very unlikely that work and life can exist in complete equality throughout the phases of adulthood. Instead, it is suggested that work-life integration is a more appropriate way of imagining the combination of work and life. Integration allows for fluctuation. Some periods may call for greater flexibility for personal endeavors. Other periods may call for a more intense commitment to our job. To aid in the establishment of boundaries, try integrating the many facets of your life into a flexible and intentional way of living and working. So as you head to a job that will consume one-third of your day, coalesce these areas of self-reflection. As you continue to countdown those 90,000 hours of work, remember that you have an opportunity to create a relationship with work that allows you to have an identity that encompasses more than just what you do. And as you (re)discover your why, know that you can have a work role that supports integration with your other passions, responsibilities, and ambitions.

Sources: 1. Pryce-Jones, J. (2010). Happiness at work: Maximizing your psychological capital for success. Chichester: John Wiley & Sons. 2. Hall, E. D. (2018, March 3). Why Work Stress Is Bad for Your Relationships. 3. Lockwood, K. (2018, April 18). Achieving WorkLife Integration In This New World Of Work. 4. Mejia, Z. (2017, December 15). Here’s how being stressed at work can hurt you physically-and what you can do to beat it.

Dr. Ashley Waters Dr. Ashley Waters is a wife, mom, operations administrator, event planner, community volunteer and an avid organizer. She loves being busy with a purpose and making an impact with her work and within the Frederick community. Ashley aims to help others fit their passions into their lives and continues to work on achieving just the right work-life balance for her many roles.

SPRING 19 55

CATEGORY HEADER WELLNESS

WEB EXCLUSIVE

56 SASS MAGAZINE | SASSMAGAZINE.COM

P H O T O G R A P H Y: N E E D P H O T O G R A P H E R

More self care articles & resources on sassmagazine.com

CATEGORY WELLNESS HEADER

THE NEW SELF CARE:

Mindfulness

& MEDITATION

By Heather Tydings, MSW, LCSW-C

Many of us are looking for ways to reconnect with ourselves; to tap into the sacred, quiet place inside and feel the stillness that is there. Mindfulness and meditation are two of the most loving and renewing things we can do for our mind, body and spirit.

Cost free and immediately accessible, mindfulness and meditation offer us a way to feel and honor our internal state; whether we are jamming out at a Lady Gaga concert, sitting in traffic court or moving through an emotionally difficult time in our lives. Neither require us to attend a class or sit in silence on a cushion with our hands in a specific mudra. What is mindfulness? It’s a practice of being fully present in the moment. It’s simply noticing our thoughts, body sensations, and feelings without judgment. Mindfulness gives full permission to the range of emotions that march their way through our psyche on a daily basis. By merely witnessing our thoughts and emotions, we create distance between them and ourselves. I learned a tremendous amount about mindfulness and meditation during a workshop with psychologist and wellknown speaker and meditator, Tara Brach. She said it simply, “thoughts are real but not true.” She describes our thinking mind as being in a trance. She posits that coming into mindfulness releases us from the trance. When we observe our thoughts, like a third person reporter, we can see them for

what they are; often a conglomeration of ideas, fears, worries, and insecurities. When we allow thoughts to enter without becoming invested in them, we start to notice habitual thoughts. We all have thoughts or mind stories we’ve created based on our history and culture. Some examples of deeply ingrained stories are: I’m inadequate/unlovable or I’m victimized by others or I’ll never succeed. Start to be curious about yours. What do you hear yourself say aloud to your girlfriends regularly? Which habitual thoughts simply reflect an old version of yourself that may need to be challenged or updated? Do your thoughts or stories mimic those of your caregivers? You may notice a correlation. Why? In our formative years, we are taught what to think and how to perceive the world by the culture at large and by those who raised us. Thus, our thoughts are often not original and certainly not our own. Training in mindfulness reminds us we have a choice when these habitual thoughts or mind stories happen. When a thought or mind story is causing suffering we can catch it and tell ourselves “this thought is not serving me” and then return to the present moment.

SPRING 19 57

CATEGORY HEADER WELLNESS

Years ago, mindfulness walked me out of a very dark tunnel of grief. It helped me learn to fully feel the raw and painful emotions that rose up inside me on a regular basis. I allowed the sea of deep emotions to have its way with me, to observe and feel those emotions without changing them. It was certainly not a pretty process (i.e. sad looking woman with frequent rivers of mascara streaming down her cheeks). However, what I gained was invaluable and life changing. When we fully feel an emotion or notice our thoughts, they loosen their grip and then can exit the body/spirit. It was possible, albeit uncomfortable, to feel, deal and heal. Meditation, on the other hand, is an intentional practice with the purpose to quiet our minds, relax, develop inner peace, connect to our higher knowing and live in a more heart centered way. One of the goals of meditation is to find an internal state of awareness. To get there, many meditators concentrate on breath, sound, imagery or a feeling. There is a plethora of research on the benefits of meditation. How it relieves stress, boosts our mood, helps us build an agile mind and allows us to tap into our creativity with ease. This process of surrendering can assist our body by going into restful state, which ultimately feels calming and rejuvenating. Some find beginning a meditation practice laborious. At times, my clients who are curious about meditation return after a week to report they are “meditation failures” because they cannot make their mind stop. The goal is not to stop thoughts. 58 SASS MAGAZINE | SASSMAGAZINE.COM

It is to become aware of them and not get hooked by them. It’s a practice of noticing and releasing. Using guided meditations or meditation apps offers a way to start with a metaphorical teacher. These apps make meditation available and easy — check out Insight Timer, Calm, Headspace or Simply Being. Incorporating the practices of mindfulness and meditation results in a soothed nervous system, a releasing of old thought patterns and an entry in life’s flow; where we feel centered and at times, serene. In this place, we can more readily notice the evidence of life synchronicities. It is a way to access our internal guidance system in order to make clear, informed and intentional decisions for our life. There is nothing quite as delicious as sitting squarely in the center of our whole, radiant selves with a sense of clarity, purpose and direction.

Om .

Heather Michelle Tydings is a Certified Martha Beck Life Coach and the owner of Own Your Evolution, where she offers psychotherapy and life coaching. www.ownyourevolution.com

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CATEGORY HEADER RECIPE

“Hey babe, what’s for dinner?” Sound familiar? In our house I happily take care of most of the cooking, but it doesn’t always mean I have a plan when dinner time rolls around. Instead of stressing out about it though, I flip the situation and use it as an excuse to pretend I’m on that show “Chopped.”

60 SASS MAGAZINE | SASSMAGAZINE.COM

My husband also likes to refer to this as Macgyver-ing in the kitchen. I’ll go through the pantry and refrigerator to see what we have on hand and let the available ingredients help dictate dinner. I have done many a Pinterest search just using the names of a few ingredients and I’ve always found some sort of helpful inspiration. I know this might sound scary to some, but food does not have to be complicated to be delicious or good for you. These recipes were created out of things I tend to have on hand like lentils, beans, greens and garlic.

P H O T O G R A P H Y: S NA E ERDA HP HK O U TROTA GN R IACPHH E R

u o y t a h w g usin ah ve on hand

CATEGORY HEADER RECIPE EASY LENTIL CHILI STUFFED PEPPERS 4 B E L L P E P P E R S, S E E D S R E M O V E D A N D H A LV E D 1 CUP LENTILS 2-3 CUPS CHICKEN STOCK OR BROTH 1 1 4 . 5 O Z C A N D I C E D T O M AT O E S, D R A I N E D 3 TA B L E S P O O N S T O M AT O PA S T E 2 - 3 G A R L I C C L O V E S, M I N C E D 1 1 5 O Z . C A N K I D N E Y B E A N S, D R A I N E D & R I N S E D 2 TEASPOONS CHILI POWDER 1 T E A S P O O N S E A S A LT 1 / 2 T E A S P O O N PA P R I K A H E A LT H Y P I N C H O F F R E S H G R O U N D B L A C K P E P P E R SHREDDED CHEESE FOR TOPPING THE PEPPERS (OPTIONAL)

Cook 1 cup lentils according to package instructions, but instead of water use the stock or broth. Preheat your oven to 400 degrees Fahrenheit. In a medium saucepan, heat a tablespoon of olive oil over medium heat. Add the garlic and sauté for just a minute, then add the lentils, kidney beans, diced tomatoes and tomato paste. Stir until the tomato paste is well distributed. Add the chili powder, paprika, sea salt and pepper and stir again. Arrange the eight pepper halves on a large baking sheet. Fill each pepper half with lentil mix. Bake for 20 minutes. If using the cheese, sprinkle it on top of the peppers 15 minutes into baking to allow the cheese time to melt. Enjoy!

NO RULES PESTO 2 CUPS GREENS 1 CUP LEAFY HERBS 1 / 2 C U P N U T S, T O A S T E D 1 / 4 C U P PA R M E S A N C H E E S E 3 GARLIC CLOVES 3 TA B L E S P O O N S E X T R A V I R G I N O L I V E O I L 1 / 4 T E A S P O O N S E A S A LT 1/4 TEASPOON GROUND BLACK PEPPER

In a food processor, add all of the ingredients and combine until contents reach your preferred consistency. If you have a blender with a blender pitcher for dry ingredients, like a Vitamix, this can be used as well. Use the pesto as a topping for pasta, chicken, fish, or as a dip!

WEB EXCLUSIVE More healthy recipes on sassmagazine.com

Enjoy!

Sarah Kurtanich Sarah Kurtanich is a blogger, small business owner, marketing director and podcast host. She creates food, travel and lifestyle content, is the Chief Eating Officer at Taste Frederick Food Tours and is the co-creator of The Mustache Mesa Podcast. She and her husband call Frederick home with their daughter and golden retriever. You can find Sarah’s latest musings and information on all of her work at BySarahRae.com.

SPRING 19 61

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s o love ul women’s wellness roundtables

THURSDAY, APRIL 11 5:30–9:00PM ERUCC, DOWNTOWN FREDERICK

Pick two 45-minute sessions on topics such as mindfulness, pursuing your passions, clean eating, work life balance and more! $40 EARLY BIRD SPECIAL (THRU MARCH 31)

TICKETS AVAILABLE AT WWW.SASSMAGAZINE.COM/EVENTS