Yoga & Spa Magazine July/Aug 2019 Anti-Aging Issue

Health & Wellness | Beauty | Travel | Lifestyle

Yoga & Spa

The Power of

Mindset Your Guide to ANTI-AGING

HIKING

A Great Way to Stay Fit

Is poor posture aging you?

Yoga &

Let

Spa

find your next customer!

Our Reader She is sophisticated with a desire for stimulating articles that focus on physical, mental and emotional well-being. She travels, believes laughter is the best medicine and knows beauty starts from within. She wants to know what’s next in Health & Wellness.

Yoga & Spa magazine gives her cutting edge articles to be in the forefront.

30K+ Readers Per Issue

What We Do Y&S Media, the driving force behind Yoga & Spa magazine, offers marketing capabilities in print, digital, social media and hosts an annual Living Fit Expo.

Y&S Media also offers a Living Fit Corporate Health and Wellness Program to companies wanting to improve the well-being of their employees.

7K+ Social Followers 7K+ Online Newsletter Subscribers

www.yogaandspamagazine.com 314.394.2400 / marketing@yogaspamag.com

Live Beautifully.

Welcome to Nouveau! We practice Regenerative Skincare, meaning we use tools and techniques which encourage the body to regenerate and restore itself as a primary source of enhancement.

Services Neuromodulators Botox and Dysport

PRP OOH LA LA Shot

Bio-stimulators

Facials/Peels

Photo-rejuvenation

Sculptra Aesthetic (for face and body)

Platelet Rich Plasma (PRP)

Dermaplaning

Facial Fillers

Chemical Peels

PRP Hair Restoration

Infini (for acne scarring)

"Nouveau MedSpa has the best staff, both friendly and extremely knowledgeable.

I highly recommend Carol! She wants the best for you, keeps costs low and the results high. I will never go anywhere else!"- BRANDY M.

Nouveau Professionals

Beth Schrieber SPA COORDINATOR

Carol Anderson B.C.R.N. CANS | OWNER

Jessica Faron MSN, FNP-BC

Let our professionals guide you through a Master Rejuvenation Plan designed for the style you choose to embrace. Ask about Plan pricing.

320 S. Kirkwood Rd., Suite 104, Kirkwood, MO | 314.394.3314 | www.NouveauMedSpa.com

Welcome to a truly inspiring issue of Yoga & Spa magazine.

Yoga&Spa

magazine

Volume 10, Issue 4

Marguerite Koch Striler If you’re in pursuit of a more positive, happier lifestyle, you must read Dr. Katie Boyd’s article on The Power of Mindset. She speaks about how important mindset is in reaching goals and living a happier, less stressed life. I’m truly honored to have Dr. Katie Boyd as a friend and contributor to the magazine. Thank you, Katie!

For over a decade, Yoga & Spa magazine has been listening, learning and serving the people of Missouri by providing stimulating articles that inspire physical, mental and emotional wellbeing in print and digital editions as well as through our social media platform. I hope you’ve enjoyed the magazine as much as we’ve enjoyed publishing it for you.

Now, Yoga & Spa wants to hear from you! Bring Yoga & Spa magazine on your next vacation or weekend getaway and take a photo of You and Yours with the magazine in hand. Be creative! A dog wearing sunglasses, basking in the sun and reading Yoga & Spa on a dock in the Ozarks comes to mind. Simply email the photo to marketing@yogaspamag.com and we’ll publish your photo with honor in our next issue. Kindly include the municipality or zip code in which your adventure began and the location of where your photo was taken. I look forward to hearing from you!

Publisher marguerite@yogaspamag.com

Becca Van Ess Marketing Manager marketing@yogaspamag.com

Rosanna Cerutti Graphic Designer

Amy Reed Copywriter

Advertising Sales 314-394-2400

Contributing Writers Ntathu Allen Blake Armstrong Dr. Nick Barnes

As you’re aware, Yoga & Spa hosts the annual Living Fit Expo at Plaza Frontenac each year to introduce you, our readers, to influencers in Missouri that openly share the newest in Health and Wellness products and services in the marketplace. I’m excited to announce that our 11th annual Living Fit Expo will be held on January 18th, 2020. I’ll see you there!

Dr. Katie Boyd

Before signing off, I want to share that Yoga & Spa has expanded its service offering to meet the demands of our customers. In 2018, Y&S partnered with gamechangers in the Wellness industry to develop a holistic, thought provoking and interactive Health & Wellness program for corporations that want to invest in their employees and improve their bottom line. The program, Y&S Living Fit, is an extension of our voice and supports our goal to raise the bar for Missouri’s mental and physical health profile by promoting awareness and providing the many ways individuals can take personal responsibility for their health and wellbeing.

For more information about the Y&S Living Fit program, email publisher@ yogaspamag.com.

Dr. Ed Katcher

Shannon Hayes Buescher, MS, RD, LD Julia Calleo Valerie Carr, CHC, CLC Alyson H. Domoto Dr. Brenda Kingen Satish R. Kulkarni, MD Marguerite Koch Striler Becca Van Ess Alisha Whitley Shelly Williams

Contributing Photographers Julia Calleo Heather J. Crider

In health & gratitude,

Marguerite Koch Striler Marguerite Koch Striler Publisher

4

YogaandSpaMagazine.com | JULY/AUGUST 2019

Yoga & Spa Media, LLC does not endorse any information contained in the articles or advertisements and suggests consulting a healthcare professional before beginning any therapy or medical treatment.

Contents JULY/AUGUST 2019

Trending Now...................................................... 6

Wellness

Your Guide to Anti-aging................. 10

The Power of Mindset: Lessons from Cognitive Behavioral Therapy....................................................24 Poor Posture Is Aging You!......................................................... 27

Spa & Beauty

I'm at the FINISH LINE...Why can't I cross it?....................... 28

Yoga and Natural Beauty — Seven Super Natural Beauty Tips for Face Care........................................................... 14

Support Your Adrenals!............................................................... 30

Yoga & Fitness

CenterPointe Hospital Offers TMS Therapy: A New Hope for Patients Diagnosed with Depression................... 32

Minimize the Visible Signs of Aging with The Face Yoga Method....................................................... 16 Hiking, a Great Way to Stay Fit..................................................18 Hiking Trails in St. Louis, Missouri............................................. 19

The Morality with Food.................................................................. 31

Food for Thought No-Churn Strawberry Ice Cream and Waffles.................... 34

OsteoStrong: The Ultimate Biohack for All Ages............... 22

Travel

Yoga 101

Interview with Shelly Williams at Adelman Vacations........................................................................ 37

What’s YOUR Yoga?...................................................................... 20 Your PILATES Pick...........................................................................21

Healthy Pets 7 Amazing Benefits of CBD That Will Help Your Dog Feel Like a Puppy Again......................................... 40

Yoga & Spa Resource Guide.......... 43

10

16

24 YogaandSpaMagazine.com | JULY/AUGUST 2019

5

Trending Now...

by Becca Van Ess

SUSTAINABLE AND ETHICAL FASHION Babble and Hemp is the world’s first online stockist of exclusively high-end Hemp fashion.

Built on core principles completely opposed to fast fashion, 20% of profits are returned to good causes driving the slow fashion revolution. We are redefining sustainable fashion through beautifully soft Hemp clothing and accessories—and even have the world’s first Hemp eyewear.

Website: www.babbleandhemp.com | Instagram: @babble_and_hemp Email: hello@babbleandhemp.com

SAY HELLO TO YOUR NATURAL GLAMOUR

Founded in 2015 with a vision to promote body positivity and natural glamour, HelloBody creates cruelty-free skincare to help you maintain healthy skin and improve its appearance. We are redefining the rules of the cosmetics industry by promoting women to harness their natural beauty and be confident in their own skin.

Exclusive Promo code for Yoga&Spa readers: YOGASPA30 for 30% off our website!

Website: www.hellobody.com | Instagram: @hellobody_usa | Email: info@hellobody.com YogaandSpaMagazine.com | JULY/AUGUST 2019

7

TRENDING

RETHINK YOUR DIET Splendid Spoon is a holistic wellness brand that is rethinking the way people eat, lose weight, and relate to food through ready-to-eat, plant-based soups and smoothies. Our mission is to empower our customers’ individual health journeys and free lifelong dieters from food anxiety through convenient meal plans, mindfulness exercises, and support.

Visit splendid.to/yogaspamag for an exclusive $50 off your first box of our most popular plan!

Website: www.splendidspoon.com Instagram: @splendid.spoon

PERFECT POSTURE, BALANCE & BREATHING

Promoting perfect posture for kneeling meditation, the simplysitting meditation seat features a lightweight, portable design. When balanced over the seat’s pivot point, a floating but grounded sensation is created as the spine naturally settles into vertical alignment. In one swift, magnetic motion, the seat and leg assemble and break down.

Find true center at www.simplysitting.com | Instagram & Twitter: @simply_sitting Facebook: @simplysittinggear | Email: info@simplysitting.com 8

YogaandSpaMagazine.com | JULY/AUGUST 2019

GLUTEN FREE & GOOD FOR YOU TOO Founded in 2010, The Gluten Free Bar (GFB) is a certified B-Corp that aims to produce good-foryou foods in good-for-you ways. The company uses simple, quality ingredients to create ridiculously tasty, protein-packed bars, bites, and oatmeal that are non-GMO, vegan, gluten-free, kosher and mostly organic. Everything produced

by The GFB is crafted in their own facility utilizing a local workforce with a focus on creating a sustainable business that benefits their team members and community.

Website: www.theglutenfreebar.com Instagram: @thegfb

GET AWAY IN STYLE...

TRAVEL WITH TECHNOLOGY Thoughtful Luggage for Modern Travel We live in an age of access—it’s easier than ever to see the world around you.

We make objects that can keep up. We started with the perfect suitcase, then built from there, creating a range of travel standards that speak to different travel styles and needs. Our pieces aren’t “smart,” they’re thoughtful, with features that solve problems (instead of delaying them) and premium materials chosen to be resilient and beautiful. The result: luggage and accessories that are perfectly, functionally minimal—that help you find your way by staying out of it.

Website: www.awaytravel.com

YogaandSpaMagazine.com | JULY/AUGUST 2019

9

Your Guide to

10

YogaandSpaMagazine.com | JULY/AUGUST 2019

Anti-aging

Find skin care, fitness, meditation, travel tips and more in our 2019 Guide to Anti-aging.

It’s a breeze to take care of yourself and maintain a youthful, healthy glow with these wonderful health and wellness resources!

YogaandSpaMagazine.com | JULY/AUGUST 2019

11

Your Guide to

Anti-aging

Life Enhancing Vacation Travel

Lead a Healthier, Happier Life

Adelman Vacations has been creating extraordinary getaways since 1985. Our highly experienced and knowledgeable advisors specialize in luxury travel, wellness getaways, cruises, family travel, honeymoons, adventure travel, and more. Many have earned special designations such as Certified Cruise Specialist and Certified Travel Consultant.

Plus, our Destination Specialists have received certification in various countries and cities around the world. With years of collective experience, our advisors have the expertise to customize a memorable vacation while taking the stress out of planning. Our goal is to ensure you return from your dream vacation with memories that will last a lifetime.

Our state-of-the-art Health Center offers Corrective Chiropractic Care, pre and post adjustment rehab, and unlike conventional medicine, the corrective care offered at Health From Within Family Chiropractic emphasizes the importance of improving your health in an effort to reduce the risk of pain, sickness and disease. We are conveniently located in the heart of Rock Hill, MO (Manchester & McKnight), in the same parking lot as Lucky's Market, Stein Mart, Total Access Urgent Care, Club Fitness and Katie's Pizza & Pasta.

314-432-6020 or 800-325-4792 | www.adelmanvacations.com

Natural Alternatives Sleep well, wake well, live well! CBD Kratom is a health and wellness company with locations in St. Louis, Dallas, and Chicago. We provide a variety of CBD products including pain creams, bath bombs, candies, chocolates, teas, honey, oils, and more. Visit us at one of our eight locations around the Greater St. Louis area for a complimentary evaluation to find out what products will work best for you.

For more information, visit www.cbdkratomshops.com/st-louis

Health From Within Family Chiropractic 314-942-8608 | www.healthfromwithinstl.com healthfromwithinstl@gmail.com

Meditate and Live Mindfully Headspace was created to improve the health and happiness of the world. We aim to do this by using science and technology to make meditation simple and accessible to anyone. Along with daily meditations, Headspace also offers meditation Singles for users short on time and SOS sessions to support subscribers in those meltdown moments. The first series, The Basics, is completely free and teaches the basics of meditation and mindfulness. After that, via subscription, Headspace offers more than 550 hours of original content tailored to the specific needs of each user. Meditation has been proven to help with everything from dealing with stress or anxiety to eating healthier and sleeping better. www.headspace.com

12

YogaandSpaMagazine.com | JULY/AUGUST 2019

Your Guide to

Anti-aging

Pilates Re-choreographed + Redefined

Relax - Energize - Play - Heal

We have redefined studio pilates and fitness using our proprietary integrated movement exercise formula. Our proven formula fuses intense toning workouts with cardio and strength training components for a total body sculpting, heart-pumping workout. Our classes are challenging, yet low-impact, and held in a spa-like atmosphere. We intentionally keep our classes small in order to provide personalized attention and to avoid the group pressure.

Radiance Float + Wellness is your haven from life's daily stressors.

Our proven treatments—float therapy, IV and intramuscular vitamin nutrition, cryoskin, cryotherapy, infrared sauna, salt room and much more—offer something for everyone. Whether you’re an athlete wanting to recover more quickly, a busy mom, or mom-to-be in need of pain and stress relief, a senior with aging-related concerns, a child with anxiety, or if you want to improve overall wellness, our physicianguided natural treatments can help. For a custom recommendation, visit, call or email:

608 N. McKnight Rd., St. Louis, MO 63132 314-452-8407 | www.imxpilatesSTL.com stlouis@imxpilates.com

1760 S. Brentwood Blvd.

314-736-4736 | www.RadianceSTL.com staff@radiancestl.com

Natural Solutions for Your Skin

Prevention and Education

Mad Hippie was born as skincare for surfers. The husband and wife that founded Mad Hippie spent several years abroad surfing and adventuring in Central America- and acquiring plenty of sun damage along the way. After years of searching for the safest, most effective ingredients available to heal and protect their skin, they found that it was difficult to find results-driven products that had all of the necessary actives with none of the harmful additives so prevalent in the skincare industry. So, they decided to create the line they were looking for by bringing in the expertise of dermatologists, naturopaths, and pharmacologists to create a safe, effective line that contains all of the good stuff, and none of the bad. Since 90-95% of “skin aging” is actually sun damage, these products are for everyone – not just surfers.

Siteman Cancer Center is committed to early detection of breast cancer through mammography and other screening methods. A dedicated team of Washington University radiologists and radiologic technologists who specialize in mammography interpret more than 50,000 breast exams every year. Our radiologists are Washington University physicians affiliated with the internationally recognized Mallinckrodt Institute of Radiology. All radiology technologists on staff have advanced certification in breast mammography and have undergone rigorous training in breast anatomy and physiology, positioning and compression, as well as imaging of patients with breast implants. To schedule a Siteman mammogram at any location, contact:

www.madhippie.com

1-800-600-3606 | www.sitemanmammogram.wustl.edu

YogaandSpaMagazine.com | JULY/AUGUST 2019

13

SPA&BEAUTY

1

To rest and rejuvenate tired eyes, place a peeled slice of cucumber over each closed eye as you lay down and breathe slowly.

Yoga and Natural Beauty— Seven Super Natural Beauty Tips for Face Care

By Ntathu Allen

Have you ever looked in the mirror and thought how tired and weary your eyes look? Or how dry and hard your skin is? The beauty industry spends a lot of money projecting a certain image of beauty which causes you to feel inadequate if you do not match up to this ideal.

However from a yogic perspective, real beauty is inner beauty. The yogi sees their physical body as a temple which houses your soul. True beauty is the reflection of your inner self radiating and touching others. From a yogic view you foster your inner beauty through the natural care of your body.

The pace of life today takes its toll on your skin. It zaps your energy and leaves your skin tired, grey and haggard looking. If you are feeling stressed chances are you are over committed, have multiple tasks to complete at work and at home have to juggle your time between caring for your children and family.

You may even feel you do not deserve to take time out for yourself and spend your money on buying household items, paying bills, buying food and clothes for your children. Maybe after paying out for all these essentials you do not have any money left to have a manicure, facial or spend time at a day spa.

Finding time for yourself, to rest and pamper and nurture your inner being seems a luxury and indulgent activity.

This is a false economy. When you take the time to rest, your parasympathetic nervous system kicks in and starts to slow down your heart rate and rebalance your internal organs. This leaves you feeling relaxed and energised. The more you give to yourself, the more energy you have to give to others and manage your day with minimum stress.

14

YogaandSpaMagazine.com | JULY/AUGUST 2019

Give yourself a break and try out some of these simple natural face care tips. All the ingredients can be found in your kitchen cupboard or easily purchased at your local supermarket.

Seven Super Natural Beauty Tips for Face Care

Smile — Close your eyes and smile slightly. Take your awareness into your body and send your loving smile to the parts of your body that feel tired, stiff or sore.

With practice you can easily practice this inner smile which leaves you looking refreshed and rejuvenated.

3

2

Facial Steam — a facial

steam releases stale oils from the pores and loosens debris sticking to the skin. Simply fill a small bowl with hot (not boiling) water. If you have any herbs or aromatherapy oils sprinkle in a few drops (for example, lavender and peppermint are stimulating, rosemary, eucalyptus and rose are cleansing, chamomile is soothing). If you don't have any, that's ok. Place a towel over your head and sit quietly with your head about 20 inches from the water, with the towel covering the bowl. Breathe deeply for about 5 minutes as you allow the steam to gently ease away cares and stress from your skin.

4

SPA&BEAUTY Mix together 1 tablespoon ripe avocado mashed; 1 teaspoon honey and 3 drops of cider vinegar and sesame oil to work to a spreading paste. Apply this mixture to your face, avoiding your eyes. Lie down and close your eyes for 10 - 20 minutes. Wash off with warm water.

7

Mix together 2 tablespoons ripe avocado, 1 teaspoon clear honey, 1 teaspoon lemon juice and 1 teaspoon plain yoghurt, place the mashed mixture into a small bowl and leave to chill in the fridge for 30 minutes. Spread over your face, avoiding your eyes and lie down for 10 - 15 minutes. Rinse and wipe with lukewarm water.

6

5 Apply fresh aloe vera gel,

straight from the plant, or vitamin E oil to your face, avoiding your eyes.

Rest for 10-20 minutes, with closed eyes. Gently wash and rinse your face with warm water.

If your face feels tired, weary and in need of a lift, try any one of the above seven super natural beauty care tips.

They will nourish and stimulate you and leave your skin vibrant, clean and glowing.

Fill a small bowl with warm water.

Sprinkle a few herbs (for example mint, bay leaf infusion, or a few slices of lemon) or aromatherapy oils into the bowl. Place a clean flannel in the bowl, swish it around and then wring it out, leaving it slightly damp. Place the warm flannel over your face. Lie down and rest for 5-15 minutes.

You can discover more yoga and meditation tips to hep you relax, reduce stress, and feel calm during your busy day; go to http://www.yogainspires.co.uk Article Source: EzineArticles.com

YogaandSpaMagazine.com | JULY/AUGUST 2019

15

YOGA&FITNESS

1

2

ABOUT FACE! 3

16

YogaandSpaMagazine.com | JULY/AUGUST 2019

4

Minimize the Visible Signs of Aging with

The Face Yoga Method

By Alisha Whitley

Y

oga has long been celebrated for its mind and body benefits, including its ability to help turn back the clock. If you hit the mat regularly to keep your mind relaxed and body trim, it’s time to turn your attention to an additional area: your face.

Enter, the face yoga method. Through a series of facial exercises, face yoga promises to relax and tone your facial muscles. These repetitive movements lift and firm the skin, giving the appearance of a non-surgical facelift. Sold? Here’s how to incorporate face yoga into your skin care routine.

How Face Yoga Works

Face yoga expert Danielle Collins tells Marie Claire that by working the lower, middle and upper layers of the epidermis, repeated facial exercises increase blood circulation. This invites

more oxygen into the skin to reveal a healthy, glowing and youthful looking complexion.

Along with reducing tension and stimulating circulation, face yoga techniques also boost collagen and elastin production for plumper and firmer looking skin.

How Often To Do Face Yoga For optimal results, Danielle recommends practicing face yoga for 20 minutes, six times a week. In terms of results, she says: “As a general rule you will start to see more of a long term improvement in your face and neck after two weeks. After 2-4 months, you will notice you have less fine lines and less tension and people will notice you look healthier and more energized. Within 6-9 months people have reported that they look and feel many years younger and feel more relaxed within themselves” (Marie Claire).

FACE YOGA EXERCISES The five types of wrinkles appear primarily around the eyes, lips, forehead and neck. Here’s how to target each of these areas with exercises by face yoga experts Danielle Collins and Fumiko Takatsu.

1

2

3

4

Eyes: Crow’s Feet and Drooping Eyelids

Jaw: Smile Lines and Sagging Skin

Forehead: Horizontal Wrinkles

1. Using your fingers, gently apply pressure to the inner and outer corners of the eyebrows.

1. Place your palms on your temples and push your hands up and back to lift the sides of your face.

1. Place both of your hands on your forehead, facing inward.

1. Look straight ahead and cross your hands at the bottom of your neck.

2. Look to the ceiling and raise your lower eyelids to squint, then relax.

2. Open your mouth into an “O” shape and hold for five seconds.

2. Spread your fingers out between your eyebrows and hairline.

2. Using your fingertips, gently stroke your skin downwards with your head tilted back.

3. Repeat six times.

3. Repeat twice.

4. Squeeze eyes tightly shut for ten seconds to complete the exercise.

3. Gently sweep your fingers up and back, applying light pressure.

4. Relax and repeat 10 times.

Neck: Loose and Sagging Skin

3. Bring your head back down to your chest.

4. Repeat twice.

Source: www.eminenceorganics.com YogaandSpaMagazine.com | JULY/AUGUST 2019

17

"In every walk with nature, one receives far more than he seeks."

— John Muir

Hiking,

a Great Way to Stay Fit

By Dr. Ed Katcher

Health and Wellness vacations are all the craze right now. These getaways consist of well-organized group activities suitable for all ages and fitness levels and they claim you’ll return home rejuvenated.

But what if you’re not a group activity type of guy or gal? Have you considered going hiking? Whether you are looking for a quick getaway or you are jet-setting to Europe, keep an eye out for the local hiking trails and explore the natural beauty of the land.

Pro tip! While hiking in the Swabian Alps in Germany, I noticed everyone had trekking poles. The Europeans love these poles. When I first saw them, I thought they were silly; now I own a pair and don’t go anywhere without them!

On a recent trip, I went to the NaPali Coast in Kauai, Hawaii. It is considered one of the ten best hikes in the world. The cost to hike it without a guide is nothing; it is free! In fact, in Hawaii, charging for private beaches and access to natural wonders is illegal. You can simply walk up to the most expensive hotel on the island, down to the beach, and start hiking.

Another beautiful trekking spot in the U.S. is the Hulls Gulch Interpretive Trail in Boise, Idaho. It serves up a big dose of nature and serenity without a long drive from town. The track leads down into a canyon and follows the creek high into the upper foothills. This trail is open only to foot traffic, so you don’t have to keep an eye out for bikes.

If you’re not looking to travel right now, don’t worry! Missouri has some beautiful hiking trails. My first suggestion is to grab your trekking poles and head to Buford Mountain. Buford Mountain is just a stone’s throw from the hustle and bustle of St. Louis. Hiking the trail counterclockwise gets you the best views in the state, as this peak is just 10 yards lower than the state’s highpoint of 1,772’ Taum Sauk.

So, what are you waiting for? Get some trekking poles and take off on your next fitness adventure!

Dr. Ed Katcher is presently Vice President of ABC Parenting, an active educational consultant, and a motivational speaker. He can be reached at edkatcher@yahoo.com or 636-751-9695.

18

YogaandSpaMagazine.com | JULY/AUGUST 2019

Hiking Trails in St. Louis, Missouri

Forest Park Heels Path

River Scene Trail Loop

Distance: 5.8 miles / Elevation Gain: 200 feet Route Type: Loop / Difficulty Level: Moderate

Distance: 3.1 miles / Elevation Gain: 249 feet Route Type: Loop / Difficulty Level: Moderate

Emerson Grand Basin Loop

Bluff Creek Trail

Forest Park Heels Path is located in Forest Park and features beautiful wild flowers, offers a number of activity options and is accessible year-round. Dogs are also able to use this trail but must be kept on leash.

Emerson Grand Basin Loop is located in Forest Park, offers scenic views and is good for all skill levels. The trail is primarily used for hiking, walking, nature trips, and bird watching.

Distance: 2.5 miles / Elevation Gain: 78 feet Route Type: Loop / Difficulty Level: Easy

River Scene Trail Loop is located in Castlewood State Park, features a river, offers a number of activity options and is accessible year-round. Dogs are also able to use this trail but must be kept on leash.

Bluff Creek Trail is located in Emmenegger Nature Park, features a river and is good for all skill levels. The trail is primarily used for hiking, walking, nature trips and bird watching and is accessible year-round. Dogs are also able to use this trail but must be kept on leash.

Distance: 2.0 miles / Elevation Gain: 318 feet Route Type: Loop / Difficulty Level: Easy

Shaw Park

Shaw Park trail is good for all skill levels and is primarily used for walking. Dogs are also able to use this trail but must be kept on leash.

Meramec Highland Quarry

Distance: 2.4 miles / Elevation Gain: 111 feet Route Type: Loop / Difficulty Level: Easy

Meramec Highland Quarry is located in Dee Koestering Park and is primarily used for hiking, walking, nature trips and bird watching.

Saint Louis Tower Grove Park Tour

Distance: 2.2 miles / Elevation Gain: 410 feet Route Type: Loop / Difficulty Level: Moderate

Saint Louis Tower Grove Park Tour is good for all skill levels. The trail is primarily used for hiking, walking, and trail running and is accessible year-round. Dogs are also able to use this trail.

Distance: 3.2 miles / Elevation Gain: 127 feet Route Type: Loop / Difficulty Level: Easy

Broken Ridge, Hickory Ridge, and Tanglevine Trail Loop

Simpson Park Blue Heron Trail

Simpson Park Blue Heron Trail features a lake and is good for all skill levels. The trail is primarily used for walking, trail running, and mountain biking.

Distance: 2.9 miles / Elevation Gain: 59 feet Route Type: Out & Back / Difficulty Level: Easy

Broken Ridge, Hickory Ridge, and Tanglevine Trail Loop is located in Powder Valley Conservation Nature Center and features a river. The trail offers a number of activity options and is accessible year-round.

White Buffalo Trail Loop

Distance: 2.4 miles / Elevation Gain: 324 feet Route Type: Loop / Difficulty Level: Moderate

Distance: 3.0 miles / Elevation Gain: 314 feet Route Type: Loop / Difficulty Level: Moderate

White Buffalo Trail Loop is located in Lone Elk Park, offers frequent elk and buffalo sightings, features a lake and is best used from April until October.

Source: www.alltrails.com YogaandSpaMagazine.com | JULY/AUGUST 2019

19

YOGA 101

What’s YOUR Yoga?

Setubandha Sarvangasana (Bridge Pose) This beginner backbend is often given as an alternative to Wheel pose in yoga class. This pose strengthens and lengthens the back and abdominals while improving posture and confidence.

Benefits: Strengthens back muscles. Stretches chest, neck, and spine. Gives calmness to brain and reduces stress.

Long, hot summer days can make us tired and sluggish.

Try practicing these yoga poses for some extra energy this summer!

Utkatasana (Chair Pose) Utkatasana will strengthen your legs, torso and arms. Holding this pose for extended periods will build stamina, endurance and mental determination.

Take it slowly, maintain your correct alignment and be sure to find a variation or modification that works best for you.

Benefits: Strengthens the ankles, thighs, calves and spine. Stimulates the abdominal organs, diaphragm and heart. Stretches the Achilles tendons and shins, and is known to be therapeutic for flat feet.

Virabhadrasana II (Warrior II) Warrior II can be an effective way to build a feeling of inner strength and power. As you practice this pose on a regular basis, you will grow in your ability to face daily battles with ease and grace.

Benefits: Strengthens the legs and arms, opens the chest and shoulders, tones the abdomen. Warrior II also improves stamina, endurance, balance and concentration.

20

YogaandSpaMagazine.com | JULY/AUGUST 2019

Your PILATES Pick Moves you can easily do at home, or anywhere!

HIPS & BOOTY: Leg Circle Combinations Description: While resting on your hands and knees, arms directly under your shoulders, with spine in a flat, neutral position, keep your hips square as you extend one leg back straight behind you. With control, raise and lower the leg, focusing on keeping your back flat and extending your leg long from your hip. Shift leg to a 45-degree angle (diagonal, rather than straight back), and repeat. Shift leg to 90-degree angle (directly out the side), and again, raise and lower the leg, while maintaining square hips and a flat back. Repeat on other side.

At-Home Modification: Although the image uses our Pilates Wall Tower, replicate at home using body weight only. Focus on keeping the leg long and your hips square as you lift and lower your leg. Be sure to use a forced exhale breath to help stabilize your spine.

Benefit: Increases your hip flexibility and mobility. Strengthens the hamstrings, hip flexors, and core while working to stabilize the spine. And don’t forget, all of this works the glutes which helps firm the booty!

ARMS & CORE: Reverse Curls with Arm Press Description: Laying on your back in a neutral spine position, lift your legs to a “table top” position (knees bent at 90 degrees) and place a Pilates ring in between your ankles. Curl up with your head, neck and shoulders, and place your thumbs at your ribcage, with your elbows out to the side, palms facing the ground. Exhale as your press your hands down along the side of your torso, and extend your legs out to a 45-degree angle at the same time. Inhale as you return your legs and arms to the starting position. Repeat 10-15 times.

At-Home Modification: Use small hand weights in your hands, and either a balloon or a beach ball between your ankles (anything that you can gently squeeze with your legs).

Benefit: Tones and strengthens your arms and core.

SPINE FLEXIBILITY: Overhead Reach with Arch UP Description: While standing in a deep lunge, with all toes facing straightforward, place your right foot in front and make sure that your front knee is at a 90-degree angle, and not past your ankle.

Extend the left leg back, long and straight. Hinge forward at the hip and find a long neutral spine, extending your right arm out long overhead on a diagonal, maintaining a long straight line from left fingertips to rt foot. From this position, place your right hand on your hip while you lift your left arm straight up and back, focusing on really lifting through the middle of your back. The easiest way to achieve this motion is to pretend that there is a barrel in the middle of your spine that you have to arch up and over. Lower arm back down to a 45-degree angle (so that arm and back return to one long straight line). Repeat, then switch sides.

At-Home Modification: Use light hand weights in each hand. Make sure you are lifting and lowering with control in each direction and not using any momentum.

Benefit: Strengthens the upper body and spine and increases mobility in the middle back. This is a great hip flexor stretch as well as an upper body and shoulder stretch, all while working on lengthening the spine.

IMX Pilates & Fitness - St. Louis 608 N. McKnight Rd., St. Louis, MO 63132 314-452-8407 | www.imxpilatesSTL.com Pictured: Alyson H. Domoto Photos by: Heather J. Crider YogaandSpaMagazine.com | JULY/AUGUST 2019

21

OsteoStrongÂŽ works to promote skeletal strength which impacts the entire body in many ways using a process known as Osteogenic Loading. Sessions are quick, painless, and results are measurable and happen quickly.

The Importance of Bones Bones are more important than you may think! From our head to our toes, bones provide support for our bodies and help form our shape. They perform critical functions for the human body including facilitating movement, producing blood cells, storing and releasing minerals and fat, and protecting internal organs.

Without a skeleton, you wouldn’t be able to move at all!

Bones and Muscles Work Together The central nervous system will not allow muscles to be stronger than bones can handle. This means no matter how much you work out, you will eventually plateau unless you trigger new bone tissue growth.

OsteoStrong offers a new technology that triggers new bone and muscle tissue growth, therefore increasing the strength of your skeletal frame. Joints are also positively affected due to the thickening of tendons and ligaments, often reducing or eliminating joint and back pain.

22

YogaandSpaMagazine.com | JULY/AUGUST 2019

Sessions are Simple Our sessions take less than ten minutes! No special clothing is required, and you won’t even break a sweat. Whether you are looking for improvement in bone strength because of osteopenia/osteoporosis, or you’re an athlete wanting an edge on your competition, OsteoStrong can improve your physical performance in ways you never thought possible, at almost any age (8yrs– 92yrs)!

OsteoStrong Benefits May Include: • Improved Bone Density • Less Joint and Back Pain • Improved Balance • Improved Posture • Better Athletic Performance, at Any Level

• Better Agility • Improved Muscle Strength “I originally designed these devices to help my mother with her osteoporosis, and she now is in her 80s with healthy bone density. It is one of the first physical medicine products where you can take a high performance athlete, or a deconditioned elderly person—that’s the whole spectrum—and massively affect their physical performance, whether they’re carrying groceries or breaking a world record.”

— Dr. John Jaquish, PhD (Inventor of the OsteoStrong System)

Try a free OsteoStrong session including PEMF therapy on your 1st visit! Mention this article and we’ll also give you a FREE extra service! Available at any location listed below — call now to schedule your appointment with a certified session coach!

OsteoStrong Locations: OsteoStrong - Ballwin 110 Holloway Road / 636-697-3902

OsteoStrong - O’Fallon 44 Crossroads Plaza / 636-238-8696

OsteoStrong - Chesterfield 1077 S. Woods Mill Road / 636-220-8080

OsteoStrong - St. Louis 12333 Olive Boulevard / 314-300-6902

OsteoStrong - Clayton 8201 Maryland Avenue / 314-541-5661

OsteoStrong - South County 4282 Telegraph Road / 314-300-9851

OsteoStrong - Ladue 9733 Clayton Road Opening August/September 2019

OsteoStrong - Sunset Hills 10210 Watson Road / 314-501-2002

www.osteostrong.me

Testimonials Patty “Ten years ago I discovered that I had osteoporosis in my spine.

I chose to monitor it and took no injections. Every year, my scans showed no significant changes. I decided to try OsteoStrong in 2016.

After five months, I had another scan and again had no significant change. But after 22 months of OsteoStrong, I had another scan and my spine density increased 8.8%! I now have osteopenia instead of osteoporosis. I was shocked and pleased, as was my doctor.

My doctor asked what I was doing differently and I told her that I had been going to OsteoStrong...I couldn’t be happier with my results or with OsteoStrong!"

Kevin “When I first learned I had osteoporosis, the first thing my doctor recommended was to get into an OsteoStrong. It quickly became a foundational pillar in improving my bone health. Even with low bone density, the lifestyle and nutrition changes I’ve made along with OsteoStrong has me lifting more in the gym now than I have in many years. Without a doubt, this has been one of the best decisions I’ve made for my bone health.”

Jack “I’m a freshman football player and we do strength testing through the year. I was ranked 38th in the entire school football program, and then I joined OsteoStrong. After just a few months using the OsteoStrong system I moved up to 8th in the entire school. This is higher than many seniors!"

YogaandSpaMagazine.com | JULY/AUGUST 2019

23

WELLNESS

The Power of Mindset : Lessons from Cognitive Behavioral Therapy

By Dr. Katie Boyd

How important is mindset in reaching goals or living a happier, less stressed life?

Mindset is EVERYTHING. That’s not simply an inspirational cliché—the thoughts we think do have a huge impact on how we feel and behave. And the best part? We have a say about what runs through our minds.

24

YogaandSpaMagazine.com | JULY/AUGUST 2019

Neuroplasticity is the term from neuroscientific research used to describe the brain’s ability to change based on environmental experiences. This means that the behaviors and/or thoughts we choose and practice can literally change our brains. We can develop new, healthier patterns of thinking with practice, and when we do, there can be positive implications for our mood or anxiety levels.

Commonly, we tend to think that our feelings or behaviors are caused by events that happened, rather than our thoughts about those events. We often have little awareness of our preceding thoughts, which

occur quickly and automatically, therefore leading us to the conclusion that the event itself caused our feeling. Cognitive Behavioral Therapy (CBT) is a widelyused therapy approach to treat various emotional or psychological concerns. CBT teaches a process of identifying and challenging our automatic thoughts to improve mood or anxiety. Frequently, in times of distressing emotion, the triggering thought is inaccurate or biased. When we catch these inaccurate thoughts, we can replace them with more accurate, better-feeling thoughts. The consistent practice of this mental gearshifting can create new patterns of thinking over time.

The following are a few examples of the many common distortions in our automatic thoughts:

1. Personalizing (Ex: My boss looks angry…I must have done something wrong.)

2. Overgeneralizing (Ex: This ALWAYS happens to me!)

3. Assuming/Jumping to Conclusions (Ex: Nobody likes me.)

4. Confusing facts with feelings (Ex: I feel worthless, so I must be worthless.)

5. All or nothing thinking (Ex: If I don’t perform at 100%, I’m a total failure.)

Here is a list of questions to identify inaccuracies in automatic thoughts:

1. What evidence do I have for this thought?

2. What are other possible explanations?

3. Am I ignoring certain information to focus on a small (negative) part?

4. Am I making this about me when it is not?

5. Am I mistaking feelings for facts?

A scenario I see frequently in sessions with clients goes as follows. “John” is feeling anxiety about work performance. He makes statements such as “My boss doesn’t like me” or “I’m totally failing at work.” I ask questions like those above. John comes up with no supporting evidence for those thoughts, or flimsy evidence such as his boss’s facial expression that John assumed was related to him. We identify alternative explanations for the boss’s expression, such as the boss has had a bad day completely unrelated to John.

Additionally, we identify evidence to the contrary, such

as positive performance reviews that indicate John is not failing at work. As a result of this analysis of John’s automatic thoughts, he came to the conclusion that his work anxiety was based on inaccurate thoughts such as personalizing or assuming, and he experienced a decrease in that specific stress. Moving forward, John can catch such thoughts as “I’m failing at work,” and tell himself, “No, I know that isn’t true” to prevent that anxiety before it happens. If mindset is everything, improving the accuracy of the thoughts that make up that mindset is everything as well.

Dr. Katie Boyd is a Licensed Clinical Psychologist in private practice in St. Louis, MO. Dr. Boyd specializes in individual therapy with adults, with a focus on treating anxiety. Visit her website www.stlouisanxietypsychologist.com for more information.

Enjoy these special offers:

55

$

1-HOUR STANDARD MASSAGE OR LUXE FACIAL FREE HYDROLUXE MASSAGE WITH PURCHASE *Consists of 50-minute standard service and time for consultation. Normal rate $115. First time customers only. See Spa for details. Expires 9/30/19.

Gift Cards Available!

26

YogaandSpaMagazine.com | JULY/AUGUST 2019

75

$

1-HOUR SPECIALTY MASSAGE FREE HYDROLUXE MASSAGE WITH PURCHASE *Consists of a 50-minute service and time for consultation. Normal rate of $165. First time customers only. Specialty massages to include Hot Stone, Trigger Point, Reflexology, and Sports. See Spa for details. Expires 9/30/19.

Cottleville O’Fallon Shrewsbury St. Charles

100

$

1½ HOUR STANDARD MASSAGE & CHOOSE 2 SERVICE ADD-ONS Deep Relief • Hot Stone Foot Scrub • Scalp Treatment Lamina Lift Mask • Aroma Therapy *Consists of an 80-minute service and time for consultation. Normal Rate of $178.

Cannot be combined with any other offer.

See Spa for details. Expires 9/30/19.

636-642-0043 636-542-4250 314-207-0695 636-389-4049

"Sit up straight!" "Don't slouch!"

I'm sure we've all heard those admonishing words more than once from our mother when we were growing up. And most of us would roll our eyes and as soon as mom walked away, we’d slump back over in a hunch. Little did you know that there was a reason behind the madness! In fact, mom probably wasn't aware of all the implications of poor posture herself!

But somehow she always seemed to know best.

What is good posture anyway and why is it so important?

Posture refers to the body's alignment and positioning with respect to the ever-present force of gravity. Whether we are standing, sitting or lying down, gravity exerts a force on our joints, ligaments and muscles. Good posture entails distributing the force of gravity through the body so no one structure is overstressed.

As a chiropractor, I learned that posture affects how we walk, run, jump, lift weights, and execute other skills. Because of its many benefits, such as ease of movement, good balance of muscle strength and flexibility, proper positioning of the spine and proper functioning of internal organs, the body feels good and therefore you feel good!

Here are six other reasons good posture is important for your health:

POOR POSTURE IS

AGING YOU!

By Dr. Brenda Kingen

1. Portrays a better, more confident image. Good posture will boost self-confidence. Think of the people around you that you see as confident.

2. Breathing becomes easier and deeper. Notice the difference in your breathing slumped over versus sitting up straight.

3. Improves circulation and digestion. Poor posture can be a contributing factor to several digestive problems from acid reflux to constipation and even hernias.

4. Makes you look slimmer and younger. Good posture can instantly take off 5-10 lbs. in your appearance.

5. Helps your muscles and joints. Good posture helps us keep the spine and joints in correct alignment so that our muscles and ligaments are used correctly, decreasing the abnormal wearing of joint surfaces that could result in degenerative arthritis, joint pain, muscle strain/pain, and extremity pain. It also allows muscles to work more efficiently, allowing the body to use less energy and, therefore preventing muscle fatigue.

6. Changes your frame of mind. Posture also affects your frame of mind and your frame of mind can affect your posture.

Dr. Brenda Kingen has been helping patients improve their posture for over 26 years. It is the foundation of her practice.

You are never too young or old to address your poor posture.

Kingen Chiropractic Wellness Center 2001 S. Hanley Rd., Ste. 220 Brentwood, MO 63144 314-646-0013 YogaandSpaMagazine.com | JULY/AUGUST 2019

27

I’m at the FINISH LINE…Why can’t I cross it?

By Valerie Carr CHC, CLC

Unfortunately, as we age, this concept can become more common, simply because we have more experiences in life that open us up for more negative feedback and more rejection.

How Self-sabotage Keeps Us From Achieving Our Dreams

Combating this behavior, however, is possible. There are steps we can take to turn this sabotaging behavior around and we can begin, right now: 1. Assess if you habitually find yourself coming up short of your goals.

2. Determine what messages you are subscribing to and who are you allowing to determine your worth.

I like football. I like to watch football, either live at a stadium or on TV. I believe fall and football go together like Oreos and milk. However, nothing is more frustrating for a football fan than watching their team get to the red zone, (the area between the 20-yard line and the end zone, for those who have no idea what I’m referring to) and not getting the ball in for a touchdown. Sometimes it’s due to the opposing team’s strong defense holding the runner back or a quarterback’s pass failing to reach the receiver, either way, the team was so close and failed to score.

Oddly, like football players in the red zone, we often fail to reach our finish line or end zone in life. We find ourselves working so diligently towards a goal and suddenly right when we are about to find success, something or someone stands in our way of completing the pass, and sadly, often that someone is us.

This behavior can be frustrating because it seems like all of our hard work has been for naught. The sacrifices and discipline that we put forward towards staying true to our goal and all the progress we’ve made suddenly crashes to a halt resulting in backward movement 28

YogaandSpaMagazine.com | JULY/AUGUST 2019

and reverting to old ways, old habits.

We find not only we have lost yardage, but we are back on the 50-yard line…the starting line.

Our self-sabotaging behavior comes into play when we quit and fail to execute the necessary actions to reach our goals.

However, what drives our sabotage behavior can be challenging to determine. As a Health and Wellness coach working with clients on sabotage, I have discovered that this kind of behavior, more often than not is a result of our self-worth. What we believe we are worth and more importantly, what we believe we deserve. This idea can be confusing to understand, because, I’m suggesting that at the moment where push comes to shove, and we are pushed to reach our goal some of us, at that moment fail. We fail because we actually don’t believe we deserve it. Yes, we don’t believe we deserve to be thin, wealthy, successful, out of debt, or any of our selfenhancing goals.

These feelings of inadequacy and lack of worth can come from negative messages we’ve been told, and rejection we have felt over our lifetime.

3. Discover your strengths, your attributes…what you offer and contribute to this world. You have them…write them down.

4. Be your biggest fan.

5. Detach. Let go of other people’s opinions and past failures. Today is a new day, and it begins with you.

Finally, 6. Believe in yourself and your abilities.

You are capable of achieving as much as you are willing to believe.

The finish line is waiting… are you ready to cross?

If you are ready to take back control of your life and stop sabotaging behavior, download my free E-book, From Sabotage to Success, at www.vcwellnessllc.com.

Valerie Carr CHC, CLC is a functional nutrition and wellness coach who works with women to overcome sabotage and limited beliefs in order to achieve health, weight, and life goals.

She can be reached at www.vcwellnessllc.com and at valerie@ valeriecarr.com.

SUPPORT YOUR ADRENALS!

By Dr. Nick Barnes

Stress plays a part in many health-related problems, including headaches, heart disease, immune problems and digestive issues. One primary contributor to stress-induced problems: an increased production of stress hormones, which can impact immune health and your adrenals. Conversely, the right nourishment (including stress management) can help your adrenals perform optimally. These seven strategies make a solid foundation for supporting balanced, healthy adrenal glands.

1. Start with your diet. Healthy foods provide the nutrients your adrenals need to balance blood sugar levels, manage stress levels, and maintain all the other requirements for healthy adrenal glands.

2. Remove the triggers. Caffeine can impact sleep levels, which takes its tolls on your adrenals. So can alcohol. Sugar can take its toll on adrenal health.

Food sensitivities including gluten can also increase inflammation and cortisol requirements.

• Magnesium — Research about this undervalued mineral, which plays a role in more than 300 biochemical reactions, for adrenal insufficiencies goes way back…to 1957.

5. Find ways to manage stress. To heal your adrenals and support adrenal health, identify the various stressors in your life and find ways to minimize their impact.

6. Get great sleep. Adequate sleep — about seven to

3. Be aware of underlying culprits. Other conditions including depression and anxiety can impact your adrenals. So could your blood sugar if it becomes too high or low.

4. Get the right nutrients. Nutrient support for adrenal health oftentimes requires an individualized approach, but a few key nutrients can help.

• Vitamin C — Stress levels and requirements of this vitamin go hand-in-hand. The more cortisol your adrenals make, the more vitamin C this gland requires.

• Omega-3 fatty acids — Your brain and adrenals communicate together, and deficiencies in these anti-inflammatory fatty acids inhibit that flow.

• B Complex — Optimal amounts of the B-vitamins positively impact stress levels and cortisol.

30

YogaandSpaMagazine.com | JULY/AUGUST 2019

nine hours every night for healthy adults — is crucial for healthy adrenals, but what often gets overlooked is quality.

7.

Visit your chiropractor. Chiropractors can address the chronic stress that impacts your adrenal. Adjustments reduce or eliminate uneven pressure on the spine, returning your body to a balanced state. They can help relieve muscle tension and improve blood circulation that could help signal the brain to turn off the “fight or flight” response.

Visit HealthFromWithinSTL.com for more details.

Health From Within Family Chiropractic 9586 Manchester Rd St. Louis, MO, 63119 14-942-8608 HealthFromWithinSTL.com

The M

OD FO

O

Y T I L wit A h R

In today’s diet society, the same. What you eat does food is labeled good or bad. not mean anything about you

By Shannon Hayes Buescher, MS, RD, LD Certain foods are loaded with and who you are. This may have guilt because of the messages we are been taught to you. But my friend, it sent about these foods through our diet is not your truth. culture. Because we are bombarded with these You see, when you find the truth, you find that messages, it somehow gets interpreted that as a person, true, authentic you. You find why you are using diets for the you are “good” or “bad” based on what you eat. Just look at false sense of control. You look at the areas of life that you are the verbiage that is used, “I was bad today, I had bread.” “I was not feeling enough in. You look at where using food to numb good today, I stayed away from sugar.” or soothe and find what it is you truly need. You give yourself My friend, food is not a moral issue. It is food. You did not the space, time and self-care that you deserve. You see the light kill someone when you ate the pasta or rob a bank when you within yourself that no type of food could ever darken. had the cookie. Yet, the guilt that is felt by so many that have It is this way of thinking that can release from the moral followed the rigid diet rules of the shoulds and shouldn’ts make judgment of food. When you are in a kinder, more connected people feel paralyzed with their day, as if they are so “bad.” place with yourself, you find the choices you make to be more The diet industry has done a brilliant job in their psychological loving and more respectful to your body. You can eat the cookie approach with marketing on why you need the latest shake, and it does not make the day bad, but more satisfying that you pill, program or diet. It talks to these vulnerable, insecure enjoyed a delicious dessert. You shed the weight that food has places that everything will be better, and you’ll finally be happy held on your morality and find the light that is within you. when you lose the weight, change your body and finally be “enough.” But we know that doesn’t ever really happen. Diets are not sustainable and certainly, by the industry’s standards, Shannon Hayes Buescher, MS, RD, LD, has your body can always be better.

If you really look at this sense of morality with food that is created, it is essentially, your choice to take it on as a belief system of yourself. To no longer believe in this limiting belief, you have to heal the parts of you that feel, that you are not enough. You must find the separation of food, along with the behaviors you use with food, and you, as a person. They are not

over 15 years of experience working with people to help heal their relationship with food and their body. She is a certified Intuitive Eating Counselor who is passionate in helping people heal from the diet culture. She has a private practice, located in Chesterfield and offers individual or virtual sessions, as well as online Intuitive Eating groups. Visit her website at www.hayesnutrition.com

YogaandSpaMagazine.com | JULY/AUGUST 2019

31

CenterPointe Hospital Offers TMS Therapy: A New Hope for Patients Diagnosed with Depression

By Satish R. Kulkarni, MD

A

s depression rates in the United States (10 percent of adult Americans) and worldwide are increasing, it’s a certainty that you know someone — or many individuals — diagnosed with clinical depression. Many who seek medical treatment are helped by today’s wide array of antidepressant medications, but those who experience minimal relief with medications find the side effects too problematic to continue pharmacological treatment.

Unfortunately, an estimated 25 percent experience no symptomatic relief, despite trying multiple medications.

"I used to think I would never get better.

But, after I came to CenterPointe for TMS, my depression was completely gone!

I feel like I came out of a bubble and into an open space where I could finally make decisions again."

—TMS Therapy Alum

For those who have unsuccessfully battled depression while being treated with the most commonly prescribed medications, CenterPointe Hospital offers hope in a noninvasive, advanced technology that may provide relief for individuals whose depression has not yet been effectively treated.

Transcranial Magnetic Stimulations (TMS) TMS uses magnetic fields to stimulate nerve cells in the brain and improve symptoms of depression. As an area leader in behavioral health treatments and services, CenterPointe Hospital provides TMS therapy to its continuum of treatment options for depression. The FDAapproved therapy is designed to help depressed individuals who have not achieved relief thru pharmacotherapy return to their routine activities and feel like themselves again. In some cases, individuals achieve full remission from their symptoms. Since CenterPointe initiated the therapy in October 2014, providers have observed marked improvement in their patients and they report many of their patients have achieved full remission.

TMS Therapy can benefit individuals who have some of the following symptoms: • Depression symptoms have interfered with my daily life • I am not satisfied with the results I get from my medications • I have had worry about side effects from depression medications • I have switched medications for depression due to side effects • I am interested in a proven, non-drug therapy for depression For a free consultation, more information or a referral, call CenterPointe’s referral line at 314-210-7508.

Satish R. Kulkarni, MD, is a board-certified psychiatrist in private practice with PsychCare Consultants and also serves as Medical Director of the Progressive Partial Hospitalization Program. He provides rTMS therapy at CenterPointe Hospital’s St. Charles location. Dr. Kulkarni has completed the clinical training program and is authorized to provide rTMS therapy.

32

YogaandSpaMagazine.com | JULY/AUGUST 2019

4801 Weldon Spring Parkway / St. Charles, MO 63304 www.CenterPointeHospital.com

YogaandSpaMagazine.com | JULY/AUGUST 2019

33

FOOD for THOUGHT

NO-CHURN STRAWBERRY ICE CREAM AND WAFFLES No-churn strawberry ice cream and waffles is a delicious treat to make and fun for the whole family!

Recipe type: Dessert

Prep time: 5 minutes / Cook time: 13 hours / Total time: 13 hours, 5 minutes

INGREDIENTS • 2 pints heavy whipping cream • 28 oz full fat sweetened condensed milk • 16 oz mascarpone • 1 tbsp + 1 tsp pure vanilla extract • ¼ cup olive oil • 2 cups fresh strawberries, chopped • 8 waffles

INSTRUCTIONS 1. Using a mixer on medium speed, mix the whipping cream and vanilla extract until soft peaks form.

2. Add the mascarpone, condensed milk and olive oil and continue to whip for another minute or so until nicely whipped together.

3. Fold in the strawberry pieces, leaving a small handful to sprinkle on top.

4. Place into two loaf pans that are lined with parchment paper, cover with plastic wrap and place in the freezer for at least 12 hours, or until desired texture is reached.

5. Drizzle with a little bit of syrup (any kind) and serve a scoop (or two) on top of a nicely stacked serving of waffles!

PRO TIP The ice cream should be made the night before you want to serve it. Then you can make the waffles, scoop the homemade ice cream and decorate with syrup, sprinkles, cherries, you name it.

www.mylavenderblues.com @mylavenderblues Photo by Julia Calleo

YogaandSpaMagazine.com | JULY/AUGUST 2019

35

TRAVEL

36

YogaandSpaMagazine.com | JULY/AUGUST 2019

Interview with Shelly Williams, Manager at Adelman Vacations

Shelly has been in the travel industry for almost 30 years.

She is also a mother to 2 daughters and a new grandmother.

YOGA & SPA: What made you want to join the travel industry?

SHELLY WILLIAMS: I come from a travel industry family; my father was the Station Manager at Forney Field in Ft. Leonard Wood, MO with Frontier Airlines. In the late 80s, he opened his own agency and my sister and I both started our careers there. My sister is currently employed as a corporate agent specializing in government travel. I have a passion for travel and I love to explore cities and really submerge myself into the local culture. I have been blessed with a wanderlust soul!

Relaxation area at Riviera Maya's Penovia Spa

Y&S: You mentioned Riviera Maya’s Penovia Spa. Can you tell us more about what they offer there?

SW: I love the Hydrotherapy offered in the spa, especially within the AM Resorts families. If you book a preferred club room, you will have complimentary access to the hydrotherapy area at the spa once during your stay. The mineral pools, steam and sauna rooms are a must during my visit! They even offer the hydrotherapy again with any spa treatment purchased.

Y&S: What excites you about the travel industry?

SW: I love that I can help people make memories with their loved ones. I believe that when we look back on life, we remember the experiences and moments, not possessions.

Y&S: What destination do you like to visit most often?

Hydrotherapy Area

SW: I travel to Mexico about 6 to 8 times a year. I love the area, people and culture and I hope to live there one day. In my heart, I am a beach girl, but the colonial cities are my favorites. There is something magical about the cobblestone streets, the history and traditions of the locals.

Y&S: What are some of your favorite spots in Mexico?

SW: Puerto Vallarta is a beautiful city that sits at the base of the Sierra Madres Mountains and overlooks the Pacific Ocean. The Malecon is the ocean front boardwalk area that hosts local art galleries, boutiques and shops. There are great restaurants and night clubs for those looking for a little more nightlife outside the resorts.

There are also some great areas off the beaten path for those looking to make a more authentic vacation. Yelapa is an area that is only accessible by boat. After a hike through the small village you make your way into the mountains where you can visit the waterfalls.

Sayulita is a great little artist village full of shoppers and surfers, located about 45 minutes from Puerto Vallarta. There are some nice options for dining here along with higher end boutiques for shopping but the best thing to do here is surf. There are a lot of options for beginners to pros and one of the few places in the area to surf nice waves.

Another one of my favorite spots is the Penovia Spa at the Now Jade in Riviera Maya. They offer indigenous spa treatments that are specific to the Riviera Maya.

Y&S. What is your vision for Adelman Vacations?

SW: I love that we can be part of our clients’ lives during those special moments like weddings, honeymoons and anniversaries.

Multi-generational travel is very popular now and I enjoy seeing everyone taking part in the planning process, especially when the younger kids are helping to make decisions on destinations and activities. It makes the experience so much more meaningful.

There are also a lot of community involvement and volunteer opportunities in different destinations. I have had clients that have helped paint a school in the Dominican Republic and another that have adopted a baby elephant at a reserve in Africa! I get excited when I see my clients out there making a difference and being global citizens. It makes me proud to that they allow Adelman Vacations to be part of that.

Shelly enjoys traveling, meeting new people and experiencing new cultures. She spent two weeks exploring Myanmar where she waded in the Irrawady River and explored the ruins of Bagan. Her travel bucket list destinations include Cambodia, Vietnam and Colombia. When she isn’t traveling, she enjoys spending time with her two grown daughters, Shelby and Shannon, and her new grandson, Waylon.

YogaandSpaMagazine.com | JULY/AUGUST 2019

37

Boost Skin Regeneration Feeding the skin plays a role in reducing the signs of aging. Free radicals cause cells to breakdown! Antioxidants destroy free radicals, maintain skin’s elasticity, and boost natural skin regeneration. Here is a list of anti-aging superstars to be used daily: Argan Oil, Green Tea, Rosehip Oil, Pomegranate Extract and Calendula.

LGSpa@wendymbreese.com www.WendyMBreese.com | Phone:636-220-9569

Health & Wellness | Beauty | Travel | Lifestyle

Yoga & Spa

Yoga & Spa Magazine is a free bi-monthly publication made possible by our advertisers to help our readers live full, healthy lives.

Please consider supporting our advertisers by telling them you found them in Yoga & Spa Magazine!

YogaandSpaMagazine.com | JULY/AUGUST 2019

39

HEALTHY PETS

7

Amazing Benefits of CBD That Will Help Your Dog Feel Like a Puppy Again

D

By Blake Armstrong

oes this sound like you: When your pet gets sick, you give it your all to find them the best possible medicine or treatment available? Right? I’m the same way. So, when my Golden Retriever Rosie was diagnosed with cancer and hip dysplasia a few years ago, it wasn’t long before I stumbled on to CBD. But you’re likely to still have a lot of questions about CBD, what it is, and what benefits it can bring your pet.

In this article I’m going to list the 7 main benefits of CBD for pets. I’ll explore some key therapeutic effects and uses of this compound, as well as CBD’s ability to help restore balance and promote “homeostasis” for your pets.

1. CBD is a Powerful Painkiller In 1997, a study published in the European Journal of Pharmacology showed that the endocannabinoid system was deeply involved in managing pain.

Today, CBD has become renowned for its painkilling properties. Studies have shown that CBD can temporarily stop the absorption of anandamide, a chemical that helps dampen pain signals in the brain. This temporary increase in anandamide can have various effects, one of them being reduced pain sensations. Secondly, CBD has been shown to be a powerful anti-inflammatory (we’ll explore this in more detail below). By reducing the inflammation caused by conditions such as arthritis, for example, CBD is also able to reduce the painful symptoms caused by the condition.

40

YogaandSpaMagazine.com | JULY/AUGUST 2019

2. CBD is a Known Anticonvulsant Perhaps one of the best-known medicinal uses for CBD is its ability to help controls seizures, tremors, tics, and spasms. That’s because CBD is a natural anticonvulsant. News of CBD’s natural anticonvulsant properties first broke in 2013 when the story of Charlotte Figi, a young girl with epilepsy, made headlines across the globe. Charlotte’s only hope for managing her 300 weekly seizures was a tincture now known as Charlotte’s Web, made from CBD rich cannabis. Since then, numerous studies have proven that CBD can help manage a wide variety of tremors, spasms, and tics. Unfortunately, it isn’t quite clear how CBD works as an anticonvulsant.

Seizures are generally believed to be caused by the rapid, uncontrolled firing of neurons in the brain.

Preliminary research suggests CBD can help restore order to these neurons, causing them to fire normally and essentially prevent the onset of seizures.

3. CBD is Anti-Inflammatory As I mentioned earlier, CBD is renowned for its antiinflammatory effects. In fact, the anti-inflammatory effects of CBD are believed to be one of the main reasons the compound is so useful in treating a wide variety of conditions. CBD’s anti-inflammatory effects are believed to be linked to its ability to interact with receptors in immune cells. By helping lower inflammation, CBD can help reduce pain and other symptoms of conditions like IBD, arthritis, and more.

4. CBD Reduces Anxiety and Stress It’s important to note that CBD doesn’t just help deal with physical symptoms. In fact, many studies have shown that CBD can help manage the symptoms of a variety of mental conditions, including anxiety. Much like humans, pets can also suffer from anxiety, stress or even specific phobias. And while the exact source of anxiety may differ in pets, it can cause stress and specific physical reactions just like in humans. In humans, anxiety and stress might cause us to bite our nails, pace around, or become a little shaky. In dogs, anxiety can cause similar repetitive behavior.

while reducing pain and other symptoms. The most common treatment for cancer and tumors in pets is chemotherapy. However, new research shows that cannabinoids like CBD can have unique anticancer effects, too. In fact, a growing body of research is beginning to explore just how cannabinoids can help slow the growth and spread of cancer and even reduce the size of tumors.

7. CBD Promotes Homeostasis Homeostasis can best be described as the proper functioning of the body. It occurs when our bodies are in balance, and ensures all our biological systems function to the best of their ability. However, sometimes this balance gets thrown out, and that’s when disease and illness strike. New research suggests that the endocannabinoid system plays a key role in maintaining this balance, mainly because it is involved in such a wide variety of bodily processes.

Hence, researchers suggest that, by stimulating the endocannabinoid system, cannabinoids like CBD can help promote homeostasis in the body. This is why many pet owners choose to use CBD not only as a medicine to treat a specific illness, but also as a regular supplement to promote the overall health and wellbeing of their pet.

Some common symptoms of anxiety in dogs include:

• Persistent barking

• Chewing (furniture, shoes, etc.)

• Urinating and defecating (usually inside the

house or crate)

• Aggression

• Tremors

5. CBD is an Antiemetic Nausea and vomiting are really common symptoms.

There is a strong body of evidence that shows that CBD is a successful antiemetic, controlling both nausea and vomiting while also stimulating appetite.

A Note About CBD: CBD, or cannabidiol, is a compound found in cannabis, the plant we often associate with marijuana. It is one of more than 113 “cannabinoids” found in the cannabis plant, many of which are also being investigated for their potential health benefits.

Keep this in mind: CBD won’t get your pet “high”.

6. CBD May Slow Tumor Growth Cancer and malicious tumors are common in pets and, in many cases, prove to be fatal. Until now, there is no known cure for cancer, and treatment usually focuses on slowing the growth of a tumor

Unlike THC, the main psychoactive compound in marijuana, CBD is completely non psychoactive and safe to use on pets. CBD has no known toxicity level and is incapable of causing an overdose.

The CBD found in cannabis pet supplements is usually sourced from hemp, a variety of cannabis that naturally contains extremely low concentrations of THC.

Source: www.cannabissupplementsforpets.com YogaandSpaMagazine.com | JULY/AUGUST 2019

41

2019 HIGHLIGHTS 2019

Upcoming Features

Are You Confident & Motivated?

Sept/Oct 2019 Healthy Woman Issue Feature: Wine Weekends Fun Fitness Salon & Spa Guide Yoga for Mental Clarity Healthy Pets

Nov/Dec 2019 Get Inspired Issue Feature: Cooking the Winter Blues Away Inner Strength Gifts That Inspire Winter Skin Care Yoga Retreats

Jan/Feb 2020 Living Fit Issue Feature: Living Fit Expo Enhance Your Energy Heart Healthy Yoga for Weight Loss Best Spa Treatments Romantic Getaways

Email info@yogaspamag.com for advertising rates.

42

YogaandSpaMagazine.com | JULY/AUGUST 2019

Take Control!

YOGA & SPA Resource Guide Recognized by Yoga & Spa magazine for creating an atmosphere with that little “something” you can’t describe, but must experience.

Ballwin

Des Peres

O’Fallon

Precision Massage 2224 Mason Lane www.precision-massage.com

Avani Derm Spa 1070 N Ballas Rd www.avanidermspa.com

Serenity Now Float Spa 7760 Winghaven Blvd www.serenitynowfloatspa.com

Brentwood

Go! Spa 11735 Manchester Rd www.gospagirl.com

Richmond Heights

Joy of Yoga A Center for Healing 8918 Manchester Rd www.joyofyogastl.com Radiance Float + Wellness 2001 S Hanley Rd, # 22 www.radiancestl.com

Clayton Pure Hot Yoga St. Louis 6630 Clayton Rd www.yogastlouis.com Wellbridge Athletic Club and Spa 7676 Forsyth Blvd, Suite 100 www.wellbridge-athletic-club-andspa-clayton/spa

Chesterfield

Modern Acupuncture 12133 Manchester Rd www.modernacupuncture.com/ missouri/des-peres

Birch Botanical Spa 2440 Executive Drive, Suite 102 www.birchbotanicalspa.com

Yoga Six 12360 Manchester Rd #206 www.yogasix.com/studio/ des-peres.com

Jane’s House of Well Being 1112 1st Capitol Dr www.janeshousestudio.com

Kirkwood Nouveau MedSpa 320 S Kirkwood Rd, Suite 104 www.NouveauMedSpa.com Sweet Peace Yoga 142 W Monroe Ave www.sweetpeaceyoga.com

Performance Pilates 703 Long Rd Crossing Dr #1 www.performancepilatesstl.com

Ladue

Valley Yoga 131 Chesterfield Towne Center www.valley-yoga.com

St. Charles

Pilates & Custom Fitness 13200 Manchester Rd, Ste 100 www.pilatesandcustomfitness.com

Feel Good Infrared 125 Chesterfield Towne Center www.feelgoodinfrared.com

Sumits Hot Yoga 17668 Chesterfield Airport Rd www.sumitsyogastl.com

Aquarius Wellness, Center for Healing Arts 7750 Clayton Rd #103 www.aquariuswellness.com

The Pilates Center of St. Louis 9825 Clayton Rd www.pilatescenterstl.com

Oakville Agape Yoga Studio 5445 Telegraph Rd #117 www.agapeyogastudio.com

St. Louis Blue Sky Yoga 3525 Watson Rd www.blueskyyogastl.com IMX Pilates & Fitness 608 N. McKnight Rd www.imxpilatesSTL.com Yoga Source 6170 Delmar Blvd www.stlouisyogasource.com

Wentzville Detox Yoga 1155 Wentzville Pkwy Suite 107-109 www.detoxyogastudios.com

Wildwood Wildwood Yoga & Wellness 17237 New College Ave www.wwyogastl.com YogaandSpaMagazine.com | JULY/AUGUST 2019

43

Yoga & Spa Magazine 2463 Schuetz Road Maryland Heights, MO 63043

Postal Customer DO NOT RETURN