March 3, 2020, is a day many Nashvillians will never forget. The night of the tornado destroyed many homes in North Nashville, East Nashville, Germantown, and surrounding areas. High Garden Tea, located on Woodland St. in East Nashville, unfortunately, did not remain untouched. 

High Garden Tea is a social enterprise, founded by Leah and Joel Larabell. The mission of High Garden is to reconnect us with the plant wisdom we instinctively hold. Many became familiar with High Garden for ten years through the herbal and tea shop. The shop was an experience like no other in Nashville. You could walk in the shop and mix some of your favorite herbs and enjoy a flight of kombucha, among many other offerings. That was until the tragic tornado struck. 

Leah and Joel first received news that the tornado damaged their building from their landlord. At that point, their brains would not allow them to imagine anything more than a few broken windows. However, when they arrived at the location, their eyes met the unimaginable. More than broken windows, the building had merely crumbled to pieces. If you saw the images circulating social media, you can attest that it's a scene you can't forget. Though unforgettable, it's not the thing Leah remembers most about that morning. 

What she remembers most is beauty.

When Leah and Joel arrived at High Garden, at least thirty people had already beat them there. They showed up with care and love to help recover and clean up what survived the storm. That's the beauty Leah remembers! She describes, "at that moment, I think I truly learned how to love people." Leah grew up more connected to her squirrel and plant families, so it was easier for her to relate to nature than people outside of her immediate circle. However, that morning of the tornado revealed the beauty in humanity she had never seen before.  

"That's the main thing I remember about that morning. That piece of my heart getting filled up." - Leah Larbell

When it crumbled, Leah and Joel knew they were not going to be able to rebuild ten years of what they grew for a long time. The tornado forced them to begin a new path. As they stepped back a little from the "business" side of things, the next path for High Garden began to be revealed. 

With lots of patience and humility, Leah and Joel are slowly learning and understanding this new path for High Garden. Their goal is to make plants and herbalism more accessible to everyone. They envision a world where there's a plant person in everyone's home.  They are making it happen. Today you can experience the many offerings of High Garden in many ways. Here's how:

__High Garden Online Store:__ Via the High Garden online store, you can find a wide range of herbal infusions and teas. Their products are more than just items; they are creations that grew out of years of study. They hope that through these offerings, they can shine a light on the power and benefit within the world of plants.  

__High Garden’s School of RootWisdom:__ To dive deeper into herbalism education, you can take a deeper dive by enrolling in High Garden’s School of RootWisdom. The first year of the herbalism program is titled PlantFolk Herbalism. This program is at student capacity, but there are more programs to come, so stay connected. 

__Upcoming Podcast:__ Leah and Joel announced to us that they are working on a podcast. No official premiere date has been released yet, but I'm excited for the fact that we will literally be able to learn about herbs on our commute to work! 

There's purpose in pain, and while hearing the recovery and resiliency story of Leah and Joel, it's hard to argue otherwise. Purpose isn't revealed at once; it's revealed in moments. That morning of the tornado was just the beginning of a greater purpose being revealed. Through the pain of the tornado, they could reimagine this vision and purpose of High Garden in more incredible ways.

Be sure to keep up with all the latest news and High Garden's journey by subscribing to their mail list at highgardentea.com and by following them on Instagram @highgardentea.


Beauty Along A New Path

High Garden Tea

During these unprecedented times, we have been overwhelmed with news and information that can most definitely take a toll on our mental health. We hear advice such as, take a break from social media, go outside in nature, and meditate. Additionally, there is greater advocacy for therapists, breathing apps, and meditation for good reasons. Meditation is beneficial in protecting your mental health; it also serves other benefits. Check out five benefits of meditating. 

__1. Reduces Stress__
Meditating relaxes the mind and body and improves focus. Meditation doesn't magically eliminate our demands, but it does create space in our minds to handle stressors more peacefully. As mentioned, there are many forms of meditation, and many clinical trials have shown that all forms of meditation are beneficial. Take Open Monitoring Meditation, for example. This form of meditation aims to promote awareness of one's thoughts. A study conducted by the University of Michigan found a reduction of grey matter in the brain areas related to stress and anxiety, indicating less sensory activity in those areas (1).

__2. Lengthens Attention Span__
If you are a college student, attend meetings daily, or interact with many people regularly, you know how valuable your attention span is. Depending on your current stressors or if you have had your morning coffee, your attention span could be impacted. However, meditation can help lengthen it. In a study published by Nature Research, 30 participants attended a meditation retreat for three months in Colorado (2). While they were on the retreat, they underwent training that challenged their attention span. They had the task of making a visual distinction between lines on a computer. Lines would flash on the screen, most of the same size, but when a shorter line was shown, the test was that they had to respond. This task lasted for 30 minutes. By the end of the retreat, meditation was shown to improve participants' responses during the line tests. Additionally, those who continued meditating maintained their improved attention span. 

__3.Reduces Pain__
We've heard the phrase mind over matter; well, there's evidence that this statement is valid when it comes the pain perception. In some studies, meditation has been shown to improve the perception of pain. For instance, in a small study conducted by Wake Forest Baptist Medical Centre, mindful meditation was able to help reduce pain in study participants (3). The 75 participants in the study were separated into four groups - mindfulness meditation, placebo meditation ("sham" meditation), placebo analgesic cream (petroleum jelly), or control. Pain was induced among all participants by heating a probe to the participant's skin to 49 degrees, which most people find painful. With the assistance of pain ratings and brain imaging, researchers were able to assess the participants' pain levels. The results showed that the mindfulness meditation group reported that pain intensity was reduced by 27 percent and was less than the placebo group (3).

__4.Improve Sleep__
Many people have insomnia or find it hard to shut their brains off to fall asleep. This common problem can be addressed with meditation. Many studies have shown how mindfulness meditation can help improve sleep and insomnia.  One study compared the sleep patterns of two groups – a group participating in meditation classes and a group participating in sleep education classes. These classes lasted for two hours, once a week for six weeks. At the end of the six weeks, it was concluded that the mindfulness meditation class was more beneficial in promoting sleep than sleep education classes (4). Mindfulness mediation evokes a relaxation response, which is useful in improving sleep. The relaxation response is the direct opposite of the stress response. 

__5.Boosts Learning__
Meditation is not just for relaxation and calming effects. It can also improve cognition and boost learning. Scientists state that there are "limitless ways" that meditation improves learning (5). Here are two ways. Meditation improves your focus by activating the Alpha brainwaves. Alpha brainwaves are activated when you are calm and relaxed and may also enhance your creativity. Meditation can also activate both the left and right sides of the brain. We often use one side of the brain, the left (mathematical and scientific) or the right side (creative). However, meditation helps these sides to work in balance (5).

Local Tip: Interested in mediation, try yoga! Also, check out our article on YogaShala - a local Nashville yoga studio offering yoga and meditation classes - virtual or in person.

https://www.researchgate.net/publication/326129862_Open_monitoring_meditation_reduces_the_involvement_of_brain_regions_related_to_memory_function 
https://www.sciencedaily.com/releases/2010/07/100714121737.htm 
https://newsroom.wakehealth.edu/News-Releases/2015/11/Mindfulness-Meditation-Trumps-Placebo-in-Pain-Reduction 
https://www.health.harvard.edu/blog/mindfulness-meditation-helps-fight-insomnia-improves-sleep-201502187726 
https://eocinstitute.org/meditation/meditation-will-increase-your-capacity-for-learning/ 

What are the top five benefits of Meditation

Benefits of Meditation

Meditation

Imagine wanting to check out this new and trendy restaurant in Nashville, and without a clear guide, you just hop in the car and start driving. By chance, you may find it, but by a greater chance, you could end up lost. That's just one example, why it is usually a good idea to have a guide to where you are going before you just go! This doesn't only apply to driving; it can apply to our health as well. Many of us have goals to get active or move more; however, the goal can become harder to achieve when we don't have a clear guide on making that happen. If you can relate in some way, I have the answer for you – ViaSana. ViaSana is a virtual matchmaking platform connecting patients to the best physical therapy providers. ViaSana is translated  "via" (path or guide) and "sana" (movement). Its literal meaning is a direct reflection of the ViaSana's goal – which is to help you get on a path to health by connecting you to experts in movement.

Physical therapists (PT) are movement experts and healthcare professionals who use evidence-based practices and education to improve pain, manage injury, and maximize various health outcomes. They are the literal movers and shakers in healthcare because they improve the way you move. People everywhere move, so in that sense, many of us can benefit from a PT. However, finding the right Physical Therapist can be a little like dating, meaning compatibility matters! If the physical therapist doesn't fully understand the patient's needs/goals and lacks general compatibility, it could impact the patient's health outcomes and motivation. In fact, research shows that only 30% of patients prescribed outpatient physical therapy attend all treatment sessions. ViaSana figured that part of the problem could be rooted in compatibility. 

As part of the solution, ViaSana uses its platform to make finding the right Physical Therapist possible! They start with a Free Psychology based survey that will match you with a therapist that specializes in your needs and preferences. Once matched with your licensed and board-certified Physical Therapist, you can start your path to better health in a way that most comfortable and convenient for you. Because the platform is virtual, your Physical Therapist will be accessible via phone, tablet, or computer.

ViaSana not only guides the patient to better health, but they are also on a mission to continually advocate for physical therapists as well. Research shows that 50% of PTs consider a career change in the next five years due to poor work-life balance. ViaSana wants to help reverse that by giving PTs a tool to help them reclaim their time, expand care capacity, and improve patient fulfillment. 

This company is one that takes its values beyond the app and the business. They are movers and shakers within the community, hoping to make an impact all around them. One way they do so is through their online publication MoveNasvhille. MoveNashville focuses on Movement, Community, Mindfulness, and Nutrition as paths to better health as well. Through storytelling and personable interviews with local Nashville health experts and influencers, they hope to inspire the community to improve their health and keep movin'.

Additionally, ViaSana is currently part of the Nashville EC Project Healthcare, a yearlong program dedicated to connecting, supporting, and coaching health care entrepreneurs seeking to accelerate their startup. 

Project Healthcare *is bringing together healthcare, technology, and business leaders to nurture startups building the future of healthcare.*

They are committed to growing the platform to drive transformation within the healthcare industry. 

Don't get lost on your path to better health. Check out ViaSana today! 


Imagine wanting to check out this new and trendy restaurant in Nashville, and without a clear guide,

A Path to Better Health

PT at Home

One thing I can always count on Nashville for are its nature parks, trails, and outdoorsy things to do. Nashville's nature scene can get even the most introverted, homebody outdoors! I can attest to this because since moving here,  I do spend more time outdoors! For instance, I now go on nature walks, explore different trails, or "work from home" at one of the local parks. I'm even amping it up a notch, and I am planning my first Nashville hike! I'm excited because hiking comes with many benefits! It offers you a full-body workout, stress relief, and it is also a great way to meet new people. 

The Nashville Hikers are a great testament to how hiking has brought strangers together. Local movers and their love for nature brought them together and created lasting bonds. I met with one of the hikers, Toni Kenion,  to get some tips on preparing for my first hike!

__Top 10 Things to Bring on Hike__

1.	__Bug Spray:__ Nature is home to beautiful scenery, waterfalls, flowers, and bugs! So, it's always a good idea to make sure you're covered with bug spray to avoid pesty creatures. 
2.	__Water (bottle or camel pack):__ Some hikes consist of hours of energy exertion. For that reason, it is essential to pack a water bottle or camel pack to keep you hydrated. 
3.	__Walking Stick:__ Hikes are literally no walk in the park, so that advanced climbs may require the assistance of walking sticks.  
4.	__Biodegradable Wipes:__ There are no portal potties or restrooms in the woods or outdoors, so these wipes come in handy if you have to go if you know what I mean. 
5.	__Extra Pair of Socks:__ No worries, if you step in a muddy puddle, clean up nicely with your biodegradable wipes and fresh pair of socks. 
__6.	Water Shoes:__ At the top of the mountain, there are sometimes waterfalls and rivers. Water shoes are suitable for exploring these scenic parts of nature. 
7.	__Good Attitude and Positive Vibes:__ Positivity is essential especially on group hikes. It makes room for even more incredible bonding experiences during your time in nature. 
8.	__Light Backpack:__ A lightweight backpack that won't put to much strain on your muscles or back is recommended. 
9.	__Paracord Survival Bracelet:__ This is one accessory that will definitely come in handy on your hike. Paracord may look like a rope, but it's not! It is lightweight yet strong and comes in handy for emergencies like starting a fire or creating a rope ladder. 
10.	__Snacks:__ This is probably the only item I was prepared with before my conversation with Toni! The dietitian in me knew exactly what types of snacks to pack. 

In general, when you are snacking while walking or exercising, you want to choose something that will provide your body with quick fuel! You can divide foods into three types of macronutrients – proteins, fats, and carbohydrates. Out of the three, carbohydrates are the food group that will supply you with the quickest energy! Don't get me wrong; I am not recommending you pack a doughnut or snickers on your hiking trail. I recommend choosing carbohydrates that are also packed with vitamins and minerals as well. For instance, fruit makes a great hiking snack- bananas, apples, grapes, something convenient for you that you will also enjoy. If you are not big on fruit, try a nutritious energy bar, rice cakes, or even a pack of peanut butter crackers!  

This list was beneficial! Did it help you any? I now feel prepared to go on my first Nashville Hike! Let me know some of your favorite items to bring on your hike. 


One thing I can always count on Nashville for are its nature parks, trails, and outdoorsy things to do. Nashville's nature scene can get even the most introverted, homebody outdoors!

Take a Hike

Nashville Hiker Shatonia Kenion

How are you movin’? Did you go on a nature walk today, practice virtual yoga with Cory, or visit the local farmers market for some in-season fruits? No matter how you decided to move, the important thing is that you are moving! While we are on the move, sometimes we may have to look to the experts to keep moving! Physical Therapists are the experts in movement who help improve movement and manage pain. Physical Therapists not only address pain and injuries, but they focus on preventive strategies as well. So, if you are active in any way, you can benefit from Physical Therapy!

At Nashville Physical Therapy and Performance, they specialize in keeping active people active! At their three locations (Franklin, South Nashville, and East Nashville),  they have experienced Physical Therapists who can help anyone, from those recovering from a recent injury to active people interested in preventative care and strategies. Bonus, it is all done without medication, surgery, or pain! Instead, they use various specialty techniques: Manual Therapy, Dry Needling, and the Mckenzie Method.

__Manual Therapy:__ Manual Therapy is a hands-on approach to addressing joint issues, reducing pain, and assisting the body with muscle repair, without the use of equipment.  During manual therapy techniques, PTs may apply pressure to soft tissue to relieve pain, increase blood flow, and relax the muscles. Other methods may involve loosening up restricted joints or lengthening shortened muscles. 

__Dry Needling:__ At first sight, dry needling may resemble acupuncture. They both involve thin needles, but they are quite different. Acupuncture is a 3,000-year Chinese tradition used to address pain issues through acupuncture points. In comparison, dry needling is a newer practice used by Physical Therapists to relieve pain in muscles. Needles are placed in knotted or stiff muscles known as triggered points. The needle is used to help loosen knots and pain. The problem being treated can determine how long the needle will stay inputted.  Nashville PT offers 20-minute dry needling sessions for patients that have been evaluated. 

__Mckenzie Method:__ is a trusted system used all over the world to treat spinal and extremity musculoskeletal disorders. During the assessment, the PT will gather some history and ask you to perform specific movements. This will help them better understand your symptoms and range of motion. Next, the PT will provide you with education and exercises to perform as part of your treatment plan. The PT will give you the tools to keep you informed and practice self-maintenance for preventing the reoccurrence of the problem. 

These methods may sound new or intimidating, but you can rest assured that the experts at Nashville PT make the treatments personable, comfortable, and engaging. A treatment plan is designed specifically for you—nothing cookie cutter.  And they don't leave you with a PT tech or assistance; instead, they provide you with the one on one attention needed to achieve your goals. Through exercises and education, you will leave empowered to accomplish your health goals and implement prevention methods. 

Are you ready to stay active! To learn more and schedule an evaluation, visit https://www.nashvillephysicaltherapy.com/.


How are you movin’? Did you go on a nature walk today, practice virtual yoga with Cory

Nashville Physical Therapy and Performance

Nashville Physical Therapy

This morning, you woke up another day older, let’s celebrate! Though some of us have our different reservations about getting older, I love how Betty Freidan described aging - “Aging is not ‘lost youth,’ but a new stage of opportunity and strength.” And part of that strength is found through movement! In fact, exercise is proven to aid in healthy aging, helping sustain one’s independence longer. There’s no one magic anti-aging exercise, but activities that focus on strength, endurance, balance, and flexibility are known to improve health and physical ability. Pilates naturally involves movements and routines that focus on those things. 

## What is Pilates?

Pilates is a form of low-impact exercise that aims to strengthen muscles while improving postural alignment and flexibility; developed by Joseph Pilates in the early 20th century.  At first glance, Pilates can be intimidating and perceived as “hard.” A person may think they have to have a certain amount of flexibility before they can even start. However, that’s a myth! Don’t get me wrong, Pilates can be challenging, but it is very modifiable, so all levels of experience and all ages can participate! Take anti-aging Pilates, for example. 

Anti-aging Pilates has become a thing. Last year Dr.Oz featured some “Anti-aging Pilates” routines on his show. And I recently saw a headline that read “Is Pilates the New Botox.”  It is trending! Anti-aging Pilates in the media may be partly clickbait and entertainment, but I can’t argue with the facts. Pilates can aid in healthy aging! 

For example, in a study that examined the effects of Pilates on seniors, Pilates helped improve their overall health (1). Researchers used a wellness scale, a quality of life questionnaire which measures overall status and well-being, to gather baseline data. Then, each participant completed a 50-minute Pilates session three times a week for 12 weeks. The first half of the study consisted of mat Pilates exercises, while they used bands in the latter half. Some activities included pelvic clock, spine stretch forward, swan, and saw. At the end of the 12 weeks, the participants completed another wellness scale. What the researchers observed were significant improvements in physical, spiritual, and emotional wellness among the participants (1). These results demonstrate the positive impact Pilates not only has on one’s physical health but their mental health as well, both of which are equally important as we age. 

More specifically, studies have shown Pilates can also improve bone density. This is important as we age, considering changes in our bones can impact our posture and walk and cause slowed movement. Low bone density, also known as osteopenia, increases one risk for breaking bones.  1 in 3 women over the age of 50 and 1 in 5 men will experience osteoporotic fractures. 

In a Clinical Research study, Pilates was found to help improve Bone Mineral Density (BMD) (2). This specific study observed postmenopausal women who had been recently diagnosed with osteoporosis. Forty women were divided into two groups - the pilates group and the control group. Within the Pilates group, the women completed 1-hour Pilates classes three days a week for 24 weeks. Each session included a warm-up, main exercise routine, and a cool down. The exercises grew in level of difficulty every three weeks. Props such as bands and balls were added towards the latter end of the program. At the end of the six months, the BMD lumbar region was scanned with DEXA (Dual-energy X-ray absorptiometry), measuring bone mineral density using spectral imaging. The results showed that the pilates group had a significant increase at BMD values after exercise compared to the control group. Impressive, right!

Each day as we get a little older and a little wiser, be encouraged to start moving! Any exercise will aid in healthy aging, as long as it’s done safely. If you are interested in trying out Pilates in Nashville, Marathon Pilates has expanded and opened the doors to their new location on 12 South on late this past September. They offer group classes, privates classes, and virtual classes. Visit their website and learn more today! 

1.	https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4849491/
2.	https://www.researchgate.net/publication/282244628_The_effects_of_Clinical_Pilates_Exercises_on_bone_mineral_density_BMD_physical_performance_and_quality_of_life_of_women_with_postmenopausal_osteoporosis 


This morning, you woke up another day older, let’s celebrate! Though some of us have our different reservations about getting older, I love how Betty Freidan described aging - “Aging is not ‘lost youth,’ but a new stage of opportunity and strength.”

Healthy Aging & Pilates

Reformer Pilates

Do you ever walk barefoot? Growing up in the South, bare feet outside the house was perceived as "country," but today, it is surprisingly a trend! Though trending, growing research shows that walking barefoot is more than just a hipster thing to do. This practice, also referred to as grounding, can be part of your wellness regimen.  All of the evidence seems to point back to the electrons on the earth's surface. Research suggests that as our body comes into contact with the negative electrons of the earth, we can reap health benefits from improved immunity, better sleep, and decreased inflammation.  This practice is called earthing. 

Grounding is a form of earthing. Earthing refers to contact with the earth's surface electrons by walking barefoot outside or sitting or working, or sleeping indoors connected to conductive systems, that transfer the energy from the ground into the body (1).  So, as you can see, earthing isn't just walking barefoot. It can be done in various ways that connect you to the earth's surface. However, walking barefoot has become the more popularized form of earthing, and with good reason. In this pandemic era, people are looking for ways to improve immunity and stay healthy. Grounding is a free, practical, and generally, safe way to potentially improve your health. There is evidence that grounding can have a significant impact on one's immune response. Take inflammation, for example. 
Inflammation is a natural immune response that occurs in the body. It is commonly associated with chronic disease; however, our inflammation triggers our bodies to fight infection, toxins, and injuries. It's our body's protective mechanism. Yet, our inflammatory response has adverse effects when it is prolonged due to smoking, alcohol, certain foods, and chronic stress. This chronic inflammation can cause our body to remain in a constant state of alert, over time, causing damage to healthy cells, tissues, and organs. Thankfully, many things can help reduce inflammation, like foods high in omega-three fatty acids and antioxidants and even GROUNDING!

That's right, walking barefoot can potentially help reduce inflammation. Here's what the science has to say. Research shows that when our skin comes into contact with the earth's surface, its electrons spread over the skin and into the body. There are numerous pathways in which these electrons can enter the body; one way is via acupuncture points. Acupuncture points are places where nerves, muscles, and connective tissue can be stimulated -  our feet are covered with them! It is hypothesized that these electrons enter the bodies and neutralize free radicals that contribute to inflammation. As a result, inflammation is reduced (2).
Here's another example! One study observed antibody concentrations in people who received a vaccination. What they found was the participants who practiced grounding had an increase in the antibody concentration, gamma globulin. This finding suggests that grounding could potentially accelerate the immune response (3). 

There is a bunch of evidence that shows how walking barefoot could offer some health benefits.  However, I do want to urge you to take precautions; grounding may not be for everyone. If you are allergic to grass, I wouldn't recommend walking barefoot outdoors. Also, if you have diabetes and experience neuropathy in your feet, grounding may not be safe. If you're wondering whether walking barefoot is the right move for you, it's always best to consult your primary doctor before hitting the grass.

Are you interested in activating the health benefits of grounding? 
You can start by walking barefoot or in your backyard, or explore the many green spaces Nashville has to offer!


Do you ever walk barefoot? Growing up in the South, bare feet outside the house was perceived as "country,"