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Holiday Survival Guide

Rutherford County

November/December 2011

Home for the HoliDanes! A

Solo this Season?

lmost Home Animal Rescue


Remarkable Mexican Cuisine & Cocktails in the Boro!

1935 S. Church St. Murfreesboro Phone: 615.624.6478

See calendar, page 8, for Karaoke Nights! Visit Restaurant to Find out about Tequila School!

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elieve!

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It's time to celebrate the traditions of the season with the ones who make our days brighter. In this issue you will learn about: the Almost Home Animal Rescue; how to avoid the pitfalls of holiday indulgence; the local impact of World AIDS Day; new recipes using pumpkin; and ways to enjoy the single life during the holidays, plus lots more. This is the third issue of B.Real Magazine, and we are half way through our first year as a new publication in Rutherford county. It is our hope that the new year brings even more promise, allowing us to build new relationships in the community and spread the word. Pictured top to botto m, left to right: Joy Chambers, Melissa Beth War ren, Colle Bledsoe, Ashley Be en Sauve' and Kelly th Shapiro, Alisa Je Hite. rnigan,

We are living in a historical time. Depsite the negativity that surrounds our economic circumstances, this is an opportunity to adjust our lives and become more self reliant. Stopping the cycle of debt, exploring creativity and allowing ourselves to take comfort in the simple things is a great start to changing our lives for the better. Let your actions inspire those around you. If funds look grim this season, get crafty! Check out Pinterest.com, our newest obsession, (www. pinterest.com/brealmagazine). You'll find lots of inspiration there! Happy Thanksgiving and have a very Merry Christmas! - ColleenSauve' Publisher/Executive Editor

November/December 2011

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b.Real Contents Cover photo, Almost Home Animal Rescue by Kelly Hite Pictured left to right: Karen Mallard, Mary Hord and Ron Smith. Dogs pictured: O'Malley, Owen and Betty

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11 World AIDS Day 26 Real Clean, Save $ 12 Solo this Season? 27 Real Fit: Functional 15 Home for the Holidanes Fitness 18 Give Santa's Favorite Cookie 20 Fabric Wreath 22 Do More With Pumpkins 24 Eat Your Way to Better Heath: Holiday Survival Guide www.brealmagazine.com Publisher/Executive Editor/Graphic Design, Colleen Sauve' just.b.colleen@gmail.com

24 printed on

50%

vegetable based ink

We Use

615-624-8185

Assistant Editor/Advertising, Melissa Bledsoe just.b.melissa@gmail.com Associate Photographers: Kelly Hite, Joy Dement Chambers Contributors: see page 6 Become a Contributor contact, just.b.colleen@gmail.com B.Real Magazine is a project of Just B. Media, a media cooperative. Copyright 2011

or download tagReader app

November/December 2011

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This Christmas...

Who's been naughty and who's been nice? Answers on page 30

Colleen SauvĂŠ Publisher/Editor

...I'm going to run my first 5k at

Light in the Night, spoil my dogs and snug gle with my true love, Lukedawg

iro Ashley Beth Shap Contributoree visiting

r Tenness ...I'm going to tou d family as I can. as many friends an

NaTasha Gaines Contributor

on ...I can't wait to see the smiles ate bor ela the es, fac s my family' of Christmas trees, the smellthe and d rlan nde wo winter delicious foods for brunch. 6

Melissa Bledsoe g Editor/Advertisin o

ss my tw ...I am going to ki Xander, and favorite boys, Josh eltoe! under the miss

Beth Warren Contributor

...I am going to see Santa Claus for the first time through my two-year-old's eyes. I hope it's not scary.

Kelly Hite Associate Photographer ...I'm gonna break on a cloud. www.breakonacloud.com

Amy Hatcher Contributor

...I will focus on the REAL delights of the season: food, friends, family, warm blankets, roaring fires and PRESENTS!!!

Beth Hardiman Contributor

...I plan to soak in the season and celebrate the true meaning of the day -- the birth of my Lord and Savior!

Contributors not pictured: Barry Campbell (see pg.27), Hadley Miller

Jayda Couch Contributor

...my husband and I will grill our dinner no matter how cold the weather and drink lots of delicious wine. It's our Christmas tradition.

Alisa Jernigan Editor

with ...I will nuture relationships new h blis esta s, one my loved to friendships and dedicate time d. those in nee

Joy Chambers Associate Photographer ...I plan to enjoy my first "married" holiday season by beginning new traditions, spending time with family, and celebrating the real reason for the season, the birth of Jesus Chr ist.

Holly Finney Contributor

...I'm going to light the fire pla ce, because Santa better be hot if he's entering through my chimn ey.

B.Real


l a e r . B s n o i t loca

November/December 2011

3 Brothers Deli (Downtown) Beverage Mart (Middle Tennessee Blvd.) Big Lots (KMart Shopping Center) Blue Agave (Church Street) Bodhi Tree Salon and Day Spa (Cason Lane area) Carla & Co. (The Avenue) CNG Wine & Spirits (Rutherford Blvd.) Crystal Cleaners - 3 Locations Davis Market (Main St. & Middle Tennessee Blvd.) Discount Beer & Tobacco (Thompson Lane area) Downtown Square (shown in picture) Enchanted Planet (Greenland Dr.) Fabulous Finds (Maple St.) Friends and Family Massage Care (Barfield Crescent area) Golden Eagle Stirfry (Thompson Lane area) Hooters (Broad St. near KMart Shopping Center) Jet's Pizza (Cason Lane area) Jim N Nicks BBQ (Sam Ridley) Jozoara Coffee Shop (Thompson Lane area) Jules Hair & Colour Studio (Old Ford Pkwy) Outside Keathley University Center (MTSU Campus) Lancaster Christian School (Mayfield Dr.) LaSiesta (Greenland Dr.) Limestone (Rutherford Blvd. area) Liquid Smoke (Downtown) Mai Alterations (The Avenue) Mapco (NW Broad) Mapco (1415 Memorial) Mapco (3392 Memorial) Marco's Pizza (Northfield area) Mellow Mushroom (Rutherford Blvd. area) Mimi's Boutique/Merle Norman (The Avenue) MOAB (Maple St.) Murfreesboro Athletic Club (Memorial Blvd.) Outside Hastings (Memorial Blvd.) Paige's Pantry (Downtown) Penny's Closet (Georgetown Plaza) Personally Yours (Barfield Crescent area) Pisghetti's Cafe (NW Northfield area) Ray Hines & Co. (Downtown) Split Endz (Thompson Lane area) Stepping Stone Academy (near Broad & Rutherford Blvd.) Sugaree's (Downtown) Sunshine Health & Nutrition Shop (Church St.) The Greenery (Downtown) The Learning Circle (Barfield Crescent area) The Market (Murfreesboro Rd) The Sweet Spot (Barfield Crescent area) The Trading Post (Old Nashville Hwy) Top of the Block (W. Lokey Ave.) Smyrna US Post Office (Mayfield Dr.) 7


November Sunday Monday Tuesday Wednesday 1.

Bachelor of Fine Arts Senior Candidates Exhibits at MTSU Todd Art Gallery 8am to 4:30pm

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Karaoke Blue Agave Mexican Restaurant every Thursday night

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Consign & Co. cosignandco.com 809 Park Avenue 9am to 7pm

Consign & Co. cosignandco.com 809 Park Avenue 1/2 OFF! 8am to 2spm

Consign & Co. cosignandco.com 809 Park Avenue 9am to 7pm

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Rutherford County Farmer's Market Lane Agri-Park Community Center 2pm to 5pm every Sunday afternoon

Personally Yours to be featured on Talk of the Town! News Channel 5 11am

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Bachelor of Fine Arts Senior Candidates Exhibits ENDS at MTSU Todd Art Gallery 8am to 4:30pm

Christmas On Madison Avenue @ Farmer's Market 9am - 5pm. see page 14!

Raw Food Support Bodywise Nutrition Center & Marketplace 10am to 11am

Happy Thanksgiving

Community calendar events are subject to change at the discretion of the event coordinator(s). Please check available resources online. If you would like to submit an event for the November/December issue, please send to just.b.colleen@gmail.com


Sunday

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December Wednesday Thursday Friday Saturday 1.

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3. Light In the Night 5k and Kid Christmas Loop. See page 4

Karaoke Blue Agave Mexican Restaurant every Thursday night

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HobNob 12 Days of Christmas Begins! visit www. hobnobmurfreesboro.com

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Rutherford County Farmer's Market Lane Agri-Park Community Center 2pm to 5pm every Sunday afternoon

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18. Rutherford County Farmer's Market Lane Agri-Park Community Center 2pm to 5pm LAST ONE OF THE SEASON

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HobNob Christmas Party @ Lanes, Trains & Automobiles Raw Food Support Bodywise Nutrition Center & Marketplace 10am to 11am

Christmas Eve

MERRY CHRISTMAS

Community calendar events are subject to change at the discretion of the event coordinator(s). Please check available resources online. If you would like to submit an event for the November/December issue, please send to just.b.colleen@gmail.com


www.pygiftshop.com

Fe at

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wn o T e h T f lk o a T n o d e ur

B.Real


12/1/11

World Aids Day

Pictured left to right: Leslie Davis, Isom Jones, Alonzo Fitzgerald and Sheila McAfee with Street Works of Nashville

November/December 2011

By NaTasha Gaines December 1st is World AIDS Day, which was started in 1987 by Thomas Netter, James W. Bunn, and Dr. Johnathan Mann. The initiative seeks to raise funds, increase awareness, fight prejudice and improve education. This is the 23rd World AIDS Day. On this day everyone is encouraged to raise awareness, learn and educate others within the community about HIV/AIDS. We typically don't hear about AIDS on a day to day basis in Middle Tennessee, but that's only because the advancement of medicine has come a long way. There are still local cases of HIV/AIDS, and it is important to remember that. In December 2009, a study was conducted that estimated that there are roughly 7,500 cases in Middle Tennessee, which represents 35% of the total diagnosed statewide. The theme this year is "Getting to Zero" in hopes of zero more AIDS related deaths. There are two organizations that provide support in the Middle Tennessee area, Nashville Cares and Street Works. Nashville Cares provides education, workshops and counseling as well as a comprehensive approach to HIV prevention. They promote abstinence and educate sexually active individuals on disease prevention. CARES sponsors an AIDS walk and 5k each year to benefit Middle Tennessee. Street Works was founded in 1997 as a mobile outreach agency that targets individuals who engage in high-risk activities. They provide on-site testing as well as counseling. They also operate a 24 hour help line. Leslie Davis, a representative with the organization, said "its not the death sentence it once was, but it is still devastating. The people who research HIV are classifying it as a chronic illness." Davis also said that the life expectancy has really increased over the past 7-8 years. He believes the best way to provoke a serious change is to have more open dialogue about the disease. Learn how you can get involved or donate by visiting www.street-works.org. This season, take a moment to consider the gift of life and what it means to be healthy and happy. In our lives we will face some sort of challenge, but we can arm ourselves with knowledge. Support those in your community who have met their challenge. One day, you may need their support. 11


Solo This Season? By Holly Finney

It's that time of year again... "oh the holidays." I find being single around the holidays rather enjoyable.  It's no secret that being single during the holidays can be burdensome. Especially, when you're in your mid-to-late twenties, and you have to face your settled down family who is eagar for your to do the same. Don't avoid your family, there are plenty of ways to keep yourself occupied and even meet someone new. If you are unable to be with your family for the holidays, gather some friends ask them to invite someone new and have a potluck dinner.  Do a little pre-party research and look up games to make your party fun and memorable. You can also concoct your own signature holiday beverage.  I like hot cocoa with a splash of eggnog and hot apple cider with an orange twist.  If you desire more of a kick, you should try my Coco Mint Schnapps Recipe (see right under picture).   At times when I'm waiting for my friends or when I just want to be alone, I do what any levelheaded woman would do: SHOP!  Black Friday shopping is designed for those of us who choose to participate solo, opposed to dragging the whole rat pack along. It's a dog-eat-dog-world during Black Friday shopping, but if you want to score those $150.00 stilettos at a mere $40.00, this is the day to do it. When your day of shopping is winding down, go to your local movie theatre and catch a new release.  Lucky for me, the single gal, there is no line since most people are at home with the family. Junior Mints, large soda and popcorn with extra butter? Yes, please. And why not sit dead center in the theatre with my legs thrown across the seat in front of me? That's right. 12

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Plenty of space for that since the Cleaver's are at home playing Monopoly. The best part about being single during the holidays is New Years Eve.  I say, don't worry about finding a date.  There are so many available good-looking men and women who go out on this night, that finding someone to kiss at midnight won't be a problem.  

** Coco Mint Schnapps Recipe:

hot cocoa 1/4 of an ounce of rum 1/2 oz of peppermint schnapps hint of ginger

November/December 2011

Going solo this holiday season can be a blast, if you will allow it to be.  Be glad that you are single. You can shop when you want, travel when you want and essentially do what you want.  So when your sister or cousin is flashing that new diamond engagement ring around the holiday dinner table, sit back, smile and give cheers to your freedom.

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Christmas On Madison Avenue 8th annual event presented by hype events

Saturday, Nov.12 - 9AM - 5PM At the Farmer's Market 315 John R. Rice Blvd.

77 VENDORS specialty businesses offering art, jewelry, woodworkers, candles,

cosmetics, furniture, seasonal foods and more...

Silent Auction for the Almost Home Animal Rescue

No Charge for entry

Food vendors offering breakfast & Lunch, gourmet coffees, seasonal beverages and sweet treats!

Shop Local! For more info contact hypeeventsmboro@yahoo.com or visit www.hypeeventsmboro.com.


Home for the holidanes

Almost Home Animal Rescue

By Colleen Sauve' Photos by Kelly Hite At the historic Elmwood farm, pictured left to right: Ron Smith, board member, O'Malley, Owen, Karen Mallard, vice president, Betty, Mary Hord, founder and Max You've heard the saying "Dog is a man's best friend." When becoming a dog owner, one must consider what kind of friend they can be to their dog. A local organization founded by Mary Hord known as Almost Home Animal Rescue (AHAR) seeks out dogs who need their very own best friend. The organization provides a foster home for them and prepares them for the right kind of home. A home that will provide shelter, proper care, lots of love and companionship. Mary's affection for animals started at an early age, when she and her father, Charles Hord (aka, Bubba) would rescue animals together. They also maintained horses and cattle at their home, a historical homestead built in 1842 known as Elmwood Farms. It was built by her great great grandfather, Thomas Epps Hord and served as a hospital in the Civil War. After leaving home for college, which resulted in a career in medical sales, Mary returned to Rutherford county in 2002. Mary spent time working with the Animal Relief November/December 2011

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Mary Hord, founder, pictured with Max, an adoptable Weimaraner.

Ron Smith, member of the board of directors, pictured with O'Malley, an Irish Setter who recently found his forever home.

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Fund (ARF) in Franklin, where she shared her passion for volunteerism, large dog breeds and horses. Mary fostered between 3-10 animals at any one time and had an affinity for Great Danes, like Owen (pictured right with Karen Mallard). Her experience with larger animals led to AHAR specializing in large breed surrenders/rescues. Mary's experience with grant writing and non-profit management for AHAR prepared her for the Executive Director position with the Tennessee Hemophilia & Bleeding Disorder Foundation. I met founder, Mary, vice president, Karen Mallard and board member, Ron Smith at her family's historic home. They were hanging out in the middle of the circle driveway along with their leashed companions, Owen, Betty, O'Malley and Max. When I asked Mary about what she enjoys most about animal rescue, she immediately told me the story of Owen. Though still somewhat shy, Owen was formerly unsocialized and possibly neglected as well. His ears were very stiff likely due to frost bite. Owen wouldn't let Mary near him for the first week and had to be on a leash at all times, but now he is much more accepting of people. On the day we met, I recall Owen looking at me and checking to see if I was someone he would trust. With everyone's encouragement, he allowed me to handle him. I was able to pet him and walk him on his leash. That kind of transformation is what drives AHAR. "The reward is giving them new life," says Mary. Karen Mallard serves as vice president of the rescue and is a self professed Weimaraner lover. Originally from Dyersburg, Karen relocated to Murfreesboro to attend college in 2006. While in college, Karen got a Weimaraner puppy, Sadie. Karen will be the first to tell you the importance of considering the responsibility of owning a large dog before getting one. Although she bought her dog from a breeder, she is an advocate for pet adoption. She knows firsthand how many loving animals get abandoned, even pure breeds. "I know how much I love my dog, and it breaks my heart that some people don't know what they have," said Karen. She told me about her first day working alongside Mary. They look back on that day and laugh, recalling how Karen accidentally got pooped on by one of the animals. You can tell that Mary is very happy to have Karen on board. AHAR has an established network of 80 people with 10 core volunteers and has placed more than 500 animals in loving, ideal homes. Volunteering involves everything from fostering, medical care and training to fundraising and assisting with adoption events. The organization focusses primarily on adopting dogs from other shelters that resort to euthanasia. They also take in dogs that are being surrendered by their owners. The typical expense for the organization

B.Real


Karen Mallard, vice president, posing with Owen a rescued Great Dane awaiting on his forever home.

to prepare dogs for a new home can be very costly. Their animals are either spayed or neutered and given preventative medicines against heart worms, fleas and ticks. Adoptees are required to continue preventative treatments after adoption, have a fenced in yard and keep them primarily as indoor pets. The adoption is a flat fee of $200. The fee doesn't always take care of every expense associated with rescuing the animal and restoring its health. This holiday season many will dream of getting their first dog, and there are many wonderful dogs who need a new home. Before becoming a dog owner, it is always a good idea to read about breeds, learn about their tendencies, medical issues and how to train them effectively. This will prepare new owners for the commitment and lifestyle ahead. Owning a dog can be frustrating and requires a good deal of patience, persistence and acceptance as well as responsibility. It is also a financial commitment. If you decide to welcome a dog into your life, then prepare yourself to meet your best friend. Always remember who is in charge (you), and give your dog a happy and full life. If you are interested in contacting Almost Home Animal Rescue of Rutherford County, you can visit their website at www.almosthomerutherford.com or email Mary Hord at mary@almosthomerutherford.com

November/December 2011

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Give Santa's The Innovator of the

After School Enrichment Program www.coxfamilyMA.com

• • • • •

Olympic TaekwonDo Study & Snack Time Interactive Activities Basic Gymnastics Hip-Hop Dance Easy access from i24, exit 81

2227B Southpark Dr. Murfreesboro 37128

By Beth Hardiman Photos by Kelly Hite Leaving milk and cookies for Santa is a time honored tradition for those that believe in the magic of Christmas. For some moms, like myself, I believe in the magic, but satisfying my children’s desire to give Santa the best isn’t always a priority when stacked against the rest of my to-do list. Luckily, The Painted Cookie calls Murfreesboro home, and I can treat Santa to edible works of art that are as decorative as they are delicious. Obviously, I can treat myself too *wink*. Angie Panter opened The Painted Cookie in April of this year, and her business has been a welcome sweet treat to our community. Angie states, “I am an artist first, then a baker. So just know that whenever you choose The Painted Cookie, you have chosen a different standard in which a cookie can be created.  I just take a plain cookie (sugar cookie or chocolate) and use it as my canvas. The end result is a designer piece of edible Art.” Over 600 cookie cutters hang beside the double oven in her cookie kitchen located near the downtown square. What makes The Painted Cookie so unique is that her cookies are made-to-order, custom and one of a kind – customers aren’t forced to select certain pre-made packages from a brochure. The blond bombshell and single mother of two perfected this skill in her own kitchen while living in Olive Branch, Mississippi. She moved to Murfreesboro just 18 months ago looking for a fresh start. Opening a new business in a down economy is a risky, but Angie is determined to make her business work. She admits she’s had to be very creative with her craft to market her cookies to

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Favorite Cookie!

the community – one of the ways she’s done this is through children’s cookie parties. For $25 per person, Angie provides cookie parties for a min. of 6 to a max of 14 people. The party includes lessons in cookie decorating, taste testing and a flower pot keepsake with four delicious cookies. This party is a sure crowd pleaser for tweenage girls. The Painted Cookie is the answer for themed birthday parties, holiday gifts, showers, new babies or to treat yourself after a long day. When you order from The Painted Cookie you can be ensured that you are receiving a quality product with a great shelf life. Painted Cookies stay fresh when contained for up to two weeks – they stay moist and never crumble or dry out – I can attest to that firsthand! The Painted Cookie is a featured vendor at this year’s Christmas on Madison Avenue at the Farmers Market on November 12th (see page 14). When most women think about holidays they feel squeezed by the amount obligations it carries and a never ending to-do list. This year, why not cross one thing off your list and try letting someone else bake for you or other you want to treat this season? Visit Angie’s gallery at www.thepaintedcookiellc. com for great ideas. Last year, Santa got oreos from the Hardiman’s…this year he gets an edible work of art and I know he’ll eat every bite! November/December 2011

Angie Panter in her kitchen packaging Christmas cookies for Santa! 19


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Fabric Wreath

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By Ashley Beth Shapiro Photos by Kelly Hite

This simple wreath project is a perfect decoration for any holiday depending on the fabrics you choose. All you need is a thin but strong wire wreath foundation, 2 or more fabrics (1 yard each), pinking shears (they cut the fabric in a zig zag line to minimize fraying) and any other embellishment you desire.

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1.

Plan your design keeping in mind the order in which you want your fabric to lay. For this wreath we used a pattern of four strips of red pattern, followed by one strip of white and four strips of green pattern repeated all around the wreath.

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Cut fabric in rectangular strips ( I did about 3" wide and 10 " long).

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Tie strips around the wire frame until there is no visible wire left.

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Fluff and arrange the fabric pieces to your desire and add an embellishment if you want (I hot glued a holiday red bird into a sparkling green wreath ornament and hung it from the center).

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Hang and enjoy.

Your wreath will be one of a kind, but don’t be surprised if your friends or family copy you. This wreath will be auctioned off at this year's Christmas On Madison Avenue, Nov. 12th (see page 14). A percentage of the proceeds will benefit the Almost Home Animal Rescue!

B.Real


1034D N. Highland Avenue Murfreesboro - 615.714.8419 www.MurfreesboroAesthetic.com amyh@acomboro.com

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We can help! Dermal Fillers November/December 2011

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Botox 21


Do more with Pumpkin By Jayda Couch Photos by Kelly Hite

Pumpkin Soup Serves 8 Serve as a first course for your holiday meal OR pair with a grilled cheese for a meal on it's own. Ingredients: 1 cup chopped carrots 1 cup chopped celery 1 cup chopped onion 3 cloves of garlic, minced 3 tbsp of fresh herbs ( I used sage, oregano and thyme) 2 cups chopped butternut squash 2 cups (or 1 can) pumpkin puree 4 cups vegetable broth 2 cups water ½ cup half and half Salt and pepper to taste Chives or bacon bits for topping(optional) Instructions: Oil dutch oven and sauté carrots, celery, onion and garlic until soft. Add the fresh herbs and stir to 22

release the flavors. Next, add the butternut squash, pumpkin, broth and water. Cook on high until it comes to a boil. Reduce heat, simmer and cover for 1-3 hours. Add the half and half, salt and pepper. Next, smooth out the large pieces by transferring the large pumpkin chunks to a food processor or blender and blend until smooth. Use a fine mesh strainer to help with this process. Pour back into the soup mixture, stir and serve. Top with fresh chives and bacon bits if you like. Tip: For more flavor and easier preparations, you can simply cook in a crock pot overnight or all day while at work. Tip: This recipe can be easily doubled and frozen for later meals.

cut along this line and keep these recipes

You may have thought pumpkins were just for carving on Halloween or decorating in the fall. However, that is not the case at all. Pumpkins are an amazing super food full of antioxidants. Pumpkins are high in fiber, low in calories and contain Vitamins A, C, E, Potassium and Magnesium, along with a handful of other vital nutrients. Pumpkin is a winter squash that can usually be found at your local farmer’s market throughout the season. It’s easy to roast pumpkins and puree the inside flesh. You can then freeze it to use all year long. If you’re in a pinch or just don’t like to cook, you can grab a can of pumpkin anytime of the year at the supermarket. There are two of my all time favorite pumpkin recipes that will warm up any cold winter night or morning and a recipe for my furry friends.

B.Real


Pumpkin Waffles

Makes 6 large waffles

These waffles taste like desert! Kids won't realize how nutritious they are for them... Ingredients: 1 cup all purpose flour ½ cup whole wheat flour 2 tbsp ground flax seed(optional) ½ cup of raw sugar 3 tsp baking powder ½ tsp baking soda 2 tsp ground cinnamon 1 tsp ground nutmeg ¼ tsp ground cloves Pinch of salt 2 eggs ½ cup of milk 2 cups per 1 can of pumpkin puree 1 tsp vanilla flavoring Optional Topping: Butter, roasted pecans and maple syrup Instructions: First, add dry ingredients and mix well. Next, add wet ingredients and mix until smooth. Cook according to waffle iron directions. The optional topping makes this a real treat. Add as much or as little as you desire! Makes 6 large waffles. Tip: Double the recipe and refrigerate or freeze extras for an easy and quick breakfast. Simply pop them in the toaster or oven to reheat these delicious treats! November/December 2011

Lilo Couch enjoying her pumpkin dish Pumpkin Pet Treat Feeds 3 small animals or 1 large dog Pumpkin is not only good for humans, but for your furry little ones as well. Give your four -legged friends a special holiday meal with this recipe. Ingredients: 1 can ( or 2 cups) pumpkin puree Pumpkin is full of fiber and antioxidants that are good for overall health and well being of your pets. 1 can salmon ( or you can use any leftover unseasoned salmon you have on hand) Salmon is full of essential fatty acids that are good for their skin and coat. 1 small container of plain yogurt ( or any plain yogurt you have in the fridge) Yogurt is full of live “good” bacteria that is beneficial for their little tummies. Fresh parsley for topping (optional) Parsley is good for their breathe Instructions: Mix ingredients. Top with parsley and serve. Feeds three small animals or one large dog. Adjust portions accordingly. Tip: If you are lucky your cat will love this too! But, if you are like me and have a picky eater just omit the pumpkin and parsley. Cats are sure to love salmon and yogurt! 23


Eat your way to better health! By Amy Hatcher If you are anything like me, it seems that you are just now recovering from the overindulgences of the last holiday season. Between October and December the average American gains 10-12 pounds! As soon as spring rolls in, I am hard at work trying to shed off those extra pounds. By late summer, my mission is finally accomplished, but right around the corner I face another tempting hoiday season. Don't get me wrong, I love everything about the holidays, and… I LOVE the food! Holiday gatherings almost always involve food – and lots of it! It is all too easy to take in a surplus of fat and calories along with all of that good cheer. This is your survival guide to navigating this holiday season. Together our goal will be to enjoy everything the season has to offer except the extra pounds! This year, don’t focus on trying to lose weight during the holidays, but rather focus on trying to stay the same weight. Wait until New Years Eve to make that weight loss resolution. Over the next three months our goal is simply to hold steady. Winter is tough. Even without the holidays, it is cold outside, and we are all covered up in clothes. It is easier to stay inside where it is warm and let our bodies go a bit. Halloween candy is followed by Thanksgiving feasts, and then December which seems like an endless plate of cookies. Our pants get tighter and tighter and the pounds slowly but surely begin to add up. This year will be different! No really! Here is how we are going to do it…. Start by focusing on the true meaning of the holidays. Holidays are about thanks and family and togetherness. Consider changing up old habits this year. Take time to institute some new traditions that fill your spirit not just your belly! Many of us get together to celebrate with food but the holidays offer so much more. Take time to explore what the holiday means to you and your family. Get together and play games, serve at a mission, or participate in a 5k. Warning! While our focus has changed a bit, others will get together and shower us with cookie swaps and gatherings. There is going to be food everywhere, so we must be ready. We must have a game plan! Continue to Exercise - The holiday season is no excuse to stop your exercise routine. In fact you may want to increase exercise to ward off holiday stress as well as calories. We need all the advantage we can get when we are faced with that sweet potato casserole and pecan pie! If you do not have an exercise routine, get one! The recommendation is 30 minutes 4-5 times per week. You will be amazed at how this makes you feel, mentally and physically. 24

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Holiday Survival Guide Drink Plenty Of Water – Water is essential in increasing your metabolism and helping you feel fuller. Your liver and kidneys are going to need the help metabolizing all of those fats that are headed their way! Choose Wisely - Cut the fat, curb the carbs and limit the sugar. There is no doubt decadent foods will be in abundance. Not even the strongest will power can navigate what is ahead of us without a slip here and there. Do not torture yourself. Instead, be selective in your choices and your portion sizes. Save your calories for only your very favorite foods. If it is bad for you and not one of your favorites, it does not deserve the space on your plate. Go in and decide right up front what is going to be worth it to you. Fill your plate once and only once with healthy choices and a few good splurges! Fill up on Healthy Options- Try not to skip meals before a gathering on the excuse that you are going to eat a lot later. The hungrier you are when you walk in the door, the more you will eat. Make an effort to fill up on healthier foods and lots of water before going to the party. This way you can get a tasting of some of your favorites but will not be as tempted to gorge on the high fat, high sugar and high calorie foods. I love to juice vegetables or drink a fresh fruit smoothie before I eat. It is very filling and nutritious and limits the space for more unhealthy foods. At large meals, try filling at least ¾ of your plate with vegetables and healthier options. Allow yourself the other ¼ for splurges. Do not go back for seconds!! I repeat, do not go back for seconds! Prepare Healthier Foods- If you are the one hosting or preparing the food, the ball is in your court! Make sure you have plenty of healthy snacks, dips and veggies in addition to your more unhealthy offerings. Decrease the butter and sugar in your recipes. In most recipes, the sugar can be cut by ¼ and you can use canola or olive oil instead of vegetable oil. Look for alternative recipes for some of your family’s favorites or try some new healthier additions to your holiday meal. I have put together a comparison of fat and calories for some traditional holiday foods. I was amazed at the nutritional differences in some of these comparable recipes. All of the alternative recipes* can be found at allrecipes.com complete with nutritional information. You and your family won’t miss a thing! Food (Traditional Recipes) Fat Calories OR Food* (Alternative Recipes) Fat Calories Deep Fried Turkey 34g 603 Maple Glazed Turkey Roast 6g 351 Cornbread Dressing/Stuffing 32g 540 Wild Rice and Apple Dressing 1g 156 Turkey Gravy 36g 398 Easy Turkey Gravy 1g 22 Mashed Potatoes 20g 348 Garlic Mashed Red Potatoes 5g 190 Sweet Potato Casserole 24g 556 Light Sweet Potato Casserole 1g 160 Green Bean Casserole 19g 277 Garden Green Beans 1g 38 Cranberry Sauce 1g 210 Delicious Cranberry Sauce 0g 113 7 Layer Salad 43g 620 Super Seven Spinach Salad 5g 101 Crescent Roll 11g 200 Wheat Dinner Roll 2g 70 Pumpkin Pie 14g 407 Low-Fat Pumpkin Pie 6g 246 Pecan Pie 24g 441 Fudgy Pecan Tartlets 10g 134 Apple Pie 27g 512 Fig Glazed Bosc Pears 3g 115 TOTAL 285 5112 41 1696

We are ready! Become the family who knows how to eat right and stay active. Enjoy the foods that the holidays offer, but also focus on enjoying the other gifts of the season! This will be a challenge. Stay focused, but don’t be too hard on yourself. Tomorrow is another day. Spring will come and we will be ready to shed off those pounds once again. Relaxing and enjoying the simple pleasures of the holiday season with family and friends is what it is all about! Happy Holidays! Enjoy! November/December 2011

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n a e l c real Beth Warren by

A dollar saved is a dollar earned This holiday season marks my one-year anniversary of taking control of my home environment by the use of chemical free products. I have learned so many things through my journey for a naturally clean home. I have come to realize that the scent left behind by most household cleaners is chemically induced, which we know can be harmful. Just because something smells clean doesn't mean it is. In fact, those harsh chemical smells often give me a headache. As I look back over the previous year, I take great pride in knowing that I have been able to actively spread knowledge about the effects of chemicals. I believe that in doing so, I am providing those around me with an arsenal of knowledge to start their own natural clean regimen as well as the power to take control of their environment.

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The Holidays are not only a time of reflection but also a time to consider one's budget. I remember just a few years ago doing some holiday grocery shopping and being shocked by the expensive tag on the "green cleaning" products. Before I embarked upon the journey of creating homemade cleaning products, I often purchased ones labeled as “green� or “eco-friendly." This sparked some curiosity in me, so I took some time to crunch the numbers of my homemade cleaners versus commercial cleaners. Some numbers surprised me more than others! Generally, the cost comparison between homemade cleaners and commercial brands is pennies on the dollar, and a dollar saved is a dollar earned. The environmentally-friendly changes that have spiraled from this one small step have brought me much peace and happiness this year. As I sip my hot chocolate this holiday season, while we dream of a white Christmas, my wish for you is a green Christmas filled with savings and eco-friendly cleaners.

B.Real


Real Fit Functional Fitness

by Barry Campbell, Tri-fit CPT

The newest trend in the gym and in the personal training world these days is functional training. It is very different from traditional weight training. Functional training is a combination of exercises that force one's body to utilize different muscle groups in an athletic, yet balanced, coordination to achieve a desired outcome. It originated in physical therapy as a way to rehabilitate clients after injury in preparation of their return to work. The training emphasizes the body's natural ability to move in three planes of motion. The movement usually involves more core stability and control than traditional exercises, thus training your core in a multitude of angles.  

Saves money. You do not need expensive equipment (or even a gym membership), just some basics including your body and a small area to work. Functional training is ideal while traveling or for people with small workout spaces.

Let’s take a look at some of the most important benefits of  functional training:

I train many of my clients in this fashion and find it is a very refreshing break from the norm. My knowledge and understanding of functional training has come from a variety of sources including an academic background in Exercise Science and training various athletes.

Improves everyday life. Functional training helps you develop your muscles to work together as a group, resulting in an overall increase in strength, balance, coordination and power. Strengthens core muscles. A pull-up will require your back, arms, shoulders, and those important stabilizing core muscles to work, while a pull-down will allow the core muscles to sleep. Weak core muscles is one cause for our nation’s bad back epidemic. Saves time by working several muscles at once. Women with children or businessmen that want to get the most bang for minimal time invested prefer this type of training. If done correctly, you could accomplish in two one-hour workouts what another person could accomplish in a 5-day period.  November/December 2011

Improves balance. Improved balance means less falls for the elderly and less falls on the playing field for athletes. Improves range of motion. Functional training decreases pressure in joints and lessens the likelihood of joint problems in the future. Burns more calories and fat! 

The easiest way to add functional movements to your training is to simply think about what you do every day. What are your daily physical activities? If you are a secretary, you may find that your lower back and neck ache at the end of the day from sitting in a chair and working on the computer. These would be your first areas to pinpoint. You should perform core exercises and use body weight to strengthen these areas in a pain-free manner. Don't think of fitness as something that is accomplished only in a gym. By taking advantage of your everyday movements, you can turn your home or office into an effective functional training area.   27


If you are a personal trainer considering the addition of functional aspects into your sessions, it is a perfect way to keep training fun and energetic.  I have found it works better with women than men. Men seem to see the weight itself as a challenge, where women look at the completion of a set as a challenge. It also motivates clients to reach a point of exhaustion that they would have NEVER have achieved in a non-functional setting. It also can be added to train balance and agility. You could use it to shock the body with a "once-in-awhile" attitude to spur growth in muscles.

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Below is a list of terms that will help you determine whether an exercise is functional or non-functional: Non-Functional Functional   Isolated Integrated Rigid Flexible Limited Unlimited Artificial Natural Fake Real Link Action Chain Reaction Gravity Confused Gravity User Lab-like Life-like Mechanical Bio-Mechanical One-dimensional Three-dimensional  

 6 Categories of Functional Exercises Push               Pull Twist               Lunge Squat              Bend   Look at specific functional vs. non-functional exercises using the same muscle groups.   Non-Functional Functional Bench Press Push-Up Lat Pull Down Pull-Up Tricep Extension Body Weight Dip Leg Extension Lunge Leg Press Squat

Is It For You? The only way to tell if functional training is for you is to try it. It is not necessary to convert completely, but instead incorporate functional training into your daily routine. Simple changes can be made such as going from pull-downs to pullups, or try a standing shoulder press rather than seated. The point is to try new things and keep the body guessing. The last thing you ever want to do is allow the gym to become boring.

, Ditch the Gym Join the Club 710 Memorial Blvd

615.396.0999

Athleticclubs.org

MAC has everything you need to make achieving your health & fitness goals fun and enjoyable! Convenient state-of-the-art facility / Semi private circuit area / Cardio theatre Largest selection of group fitness classes and equipment in the area

Come in and mention this ad and get your first 2 months FREE!* November/December 2011

*Some restrictions apply. Must be 18 years old. New members only


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November/December 2011

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November/December 2011