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Get Growing!
Spring Issue 2012
yeah!
Q&A with Autism Speaks Volunteer Have a Fit Pregnancy Follow the Langford's on their journey to less waste!
Middle Tennessee
't Don B. HY! S A TR
The Most Remarkable Mexican Cuisine In the Boro
1935 S. Church St. Murfreesboro Phone: 615.624.6478
Karaoke every Thursday Night! Visit Restaurant to Find out about Tequila School! Visit online for virtual tour! B.Real 2
Visit us online!
Be sure to check out the B.Real Magazine website as we share daily information about green living, news, recipes, health benefits of holistic therapies and so much more. Formerly, a Rutherford county publication, we are thrilled to be able to offer B.Real Magazine to host locations in Davidson & Williamson counties. Thank you for welcoming us and helping us sustain growth as we culminate our first year of publishing. Please take notice of the wonderful business supporters who make this free publiction possible.
Spring 2012
In this issue, you will find a delicious seasonal recipe, Q&A with Autism Speaks volunteer, Jennifer Kates, an article about exercizing for expecting mothers, tips for building a raised garden and more... This spring let's focus not only on planting the seeds but also on insuring positive growth for the things that need the most cultivating in our lives. Keep growing and reaching for the sky! - ColleenSauve' Publisher
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Meet the Langford's
615-837-2255 15115 Old Hickory Blvd. Nashville, Tn 37211 Wholesale Open to the public
www.buyfurnituredir.com Open Everyday 9am-6pm Monday-Saturday 12pm-5-pm Sunday
Holly, Justin, Kendall & Kylie Langford will embark on a journey to less waste via a blog hosted by B.Real Magazine called Don't B. Trashy. The concept came from marketing intern, Suzie Thornton and do-ityourself mom, Holly Langford. The family of four will document their efforts to limit their waste impact. From Holly Langford: [...I have always been interested in living "greener" as well as saving money and recently started discovering that the two go hand-in-hand quite nicely. The ZeroWaste article that B.Real reposted on facebook at the beginning of the year motivated me to get back into action. It recharged my ethusiasm for being more "green" conscious towards my living habits and especially to reduce my waste. In order to implement a change in my lifestyle, I am going to use the methods: Refuse, Reduce, Reuse, and Recycle. I will examine how I can apply each of the four methods to my daily activities in order to eliminate waste in my home and life. When I am shopping I will only buy certain things and bring my own container that way I will not bring unnecessary bags back into my home. I will also be open to learning new ways to reuse items I already have, and I will recycle whatever is left, if possible. Whatever is "waste," I will evaluate if there is a way I can avoid the same waste in the future.]
Want to follow along? Visit www.brealmagazine.com 4
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b.Real Contents 11 8 11 13
Community Calendar An Asparagus & Rhubarb Affair
Q&A with Autism Speaks Volunteer & Advocate, Jennifer Wachtel Kates 16 Get Growing: a spirited guide to an urban garden.
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20 This is How We Roll: Murfreesboro's new Oblique Skatepark 21 Real Clean 22 Real Fit: Baby on Board 25 Everyone Gets Stressed!
Why Massage Therapy Helps.
25 printed on
50%
vegetable based ink
We Use
Off the Cuff, DIY Project
NEW! www.brealmagazine.com Publisher/Editor/Graphic Design, Colleen SauvĂŠ just.b.colleen@gmail.com Assistant Editor, Alisa Jernigan Graphic Design, Holly Johnson
Cover photo by Joy Chambers Don't B. Trashy The Langford Family
Associate Photographers: Kelly Hite, Joy Chambers Marketing/Advertising, Suzie Thornton Contributors: Jayda Couch, Barry Campbell, Beth Hardiman, Amy Hatcher, Holly Langford, Ashley Beth Shapiro, Beth Warren, Adam Whitehead Become a contributor or to advertise contact, just.b.colleen@gmail.com B.Real Magazine is a media cooperative. Copyright 2011. 2012.
Spring 2012
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l a e r . B s n o i t loca
FRANKLIN Whole Foods (Galleria Blvd.) MURFREESBORO 3 Brothers Deli (Downtown) Aesthetic Center of Murfreesboro (Highland St.) Blue Agave (Church Street) Body Wise Nutrition & Marketplace (NW. Broad St.) Carla & Co. (The Avenue) Downtown Square (shown in picture) Enchanted Planet (Greenland Dr.) Fabulous Finds (Maple St.) Friends and Family Massage Care (Barfield Crescent area) Jozoara Coffee Shop (Thompson Lane area) Jules Hair & Colour Studio (Old Ford Pkwy) Outside Keathley University Center (MTSU Campus) Liquid Smoke (Downtown) Mellow Mushroom (Rutherford Blvd. area) Mimi's Boutique/Merle Norman (The Avenue) MOAB (Maple St.) Murfreesboro Athletic Club (Memorial Blvd.) Outside Hastings (Memorial Blvd.) Personally Yours (Barfield Crescent area) Split Endz (Thompson Lane area) Stepping Stone Academy (near Broad & Rutherford Blvd.) Sugaree's (Downtown) Sunshine Health & Nutrition Shop (Church St.) Pa Bunk's Natural Market (Downtown) The Learning Circle (Barfield Crescent area) The Sweet Spot (Barfield Crescent area) Top of the Block (W. Lokey Ave.) NASHVILLE Couva Calypso at Vandy (Elliston Place) The Green Wagon (Forrest Ave) Turnip Truck Urban Fare East (Woodland St.) Turnip Trust Urband Fare West (12th Ave) Whole Foods (Hillsboro Pike) SMYRNA Sunshine Health & Nutrition Shop (North Lowry St.) For a complete and current listing, please visit www.brealmagazine.com, and click on the "Get it" tab. If you would like to host B.Real Magazine at your business, call Colleen, (931) 607-4167
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Hype Events presents... hypeventsmboro.com
This show will have a plethora of merchandise from garden items to jewelry. Mothers Day, Easter and Fathers Day will not be far away so get your spring gift list ready and come join us for some shopping fun!
HYPE Events and The Art Barn will co-host The Funky Hens Marketplace, an outdoor art festival featuring local artists and crafters, food and live music.
March 10, 10am - 5pm - Farmers Market
admission (benefit for Carpe Artista)
Community Center at 315 John R. Rice Blvd Spring 2012
March 31 - 8190 Hwy 99 in Rockvale, $5 7
March
March 1, 8, 15, 22, 29 Karaoke Night at Blue Agave 8pm Murfreesboro
March 17 Spring Fashion Show to benefit Tennessee Fisher House Foundation 11 am Registration, 11:30 am Lunch & Fashion show Stones River County Club, Murfreesboro $25
March 2 – 4 12th Annual Breema Weekend at Quaker Meeting House Nashville breema.com
March 20 - 24 Lexus Nashville Fashion Week Nashville nashvillefashionweek.com
March 3 & every Saturday Franklin Farmer’s Market 9 am – 12 pm The Factory, 230 Franklin Road, Franklin
March 23 Predators Foundation Wine Festival & Tasting 6 pm – 10 pm Bridgestone Arena, Nashville
March 3 – 31, Saturdays & Sundays Women’s Month Program 2 pm Stones River National Battlefield, Murfreesboro nps.gov/stri
March 29 Opry Mills Grand Re-Opening Nashville
March 3 Junior League of Nashville’s Kids in the Kitchen project The Martha O’Bryan Center, Nashville jlnashville.org March 3 - 4 Wild West Weekend at Cheekwood Cheekwood, Nashville cheekwood.org March 7, 14, 21, 28 Wine Wednesdays 6 pm 1808 Grille, Nashville $15
March 29 Hope for the Future Gala 6 pm – 9 pm Loveless Barn, Nashville March 31 Spring Fling & Easter Egg Hunt 1 pm - 4 pm The Buchanan Log House, Nashville March 31 The Funky Hens 8190 Hwy 99, Rockvale $5 gate fee
April
March 7 - 10 April 1 TSSAA State High School Girls Basketball Championships April Fool’s Day Murphy Center, Murfreesboro March 10 Discovery Center 25th Birthday & Seuss Celebration 11 am - 4 pm Discovery Center, Murfreesboro $2 discoverycenteronline.org March 10 Sassy Shopper 10am-5pm 315 John R. Rice Blvd., Murfreesboro March 11 Daylight Savings Time begins 2 am March 14 - 17 TSSAA State High School Boys Basketball Championship Murphy Center, Murfreesboro March 17 St. Patrick’s Day March 17 Main Street Brew Fest 6 pm - 9 PM Franklin $45 8
April 4, 11, 18, 25 Wine Wednesdays 6 pm 1808 Grille, Nashville $15 April 5, 12, 19, 26 Karaoke Night 8 pm Blue Agave, Murfreesboro April 6 Good Friday April 7 – October 27, Saturdays Bicycle tours of Stones River Battlefield 9 am Stones River Battlefield, Murfreesboro April 7 & every Saturday Franklin Farmer’s Market 9 am – 12 pm The Factory, 230 Franklin Road, Franklin April 7 Eggstravaganzoo 9 am – 4 pm Nashville Zoo, Nashville nashvillezoo.org April 8 Easter Sunday
April 13 Annual Bloom n’ Garden Expo Ag Expo Center, Franklin $8 or $10 for 3 day pass, Children under 12, free April 14 Middle Tennessee Christian School Annual Spring Fling Cougar Run 5k & Trivia Night Middle Tennessee Christian School, Murfreesboro mtcscougars.org April 15 Free Family Day Festival at the Frist The Frist, Nashville April 18 - 20 Precious Angels Children’s Consignment Sale Wed-Fri 10 am - 7 pm & Sat 8 am – 2 pm MID-TN Expo, 1209 Park Ave, Murfreesboro paccs.net April 28 Star Party 8 pm - 10 pm Edwin Warner Park, Nashville April 28 29th Annual Main Street Festival 200 + arts/crafts, food vendors and live performances. 10 am - 7 pm on Saturday & 12 pm- 6 pm on Sunday Franklin
May
May 1 - 31 Tennessee Renaissance Festival 10 am - 6 pm Triune May 2, 9, 16, 23, 30 Wine Wednesdays 6 pm 1808 Grille, Nashville $15 May 3, 10, 17, 24, 31 Karaoke Night 8pm Blue Agave, Murfreesboro May 4 - 5 Main Street Jazz Fest Murfreesboro May 5 Cinco De Mayo May 5 & every Saturday Franklin Farmer’s Market 9 am – 12 pm The Factory, 230 Franklin Road, Franklin March 4 - 6 PrimeXpo Jewelry, Gift & Bead Show Nashville www Stoneybrook Golf Course Couples Night, Nine and Dine, 5 pm Columbia $60 a couple
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Nashville May 11 & every Tuesday & Friday Rutherford County Farmer’s Market 7 am - 12 pm 315 John Rice Blvd., Murfreesboro
Murfreesboro
sunday
monday
tuesday
sunday
monday
tuesday
sunday
monday
tuesday
MARCH wednesday
Franklin
Other
thursday
friday
saturday
thursday
friday
saturday
thursday
friday
saturday
March 11 National Public Garden Day at Cheekwood Cheekwood, Nashville March 12 MTSU Forensic Science Symposium Murfreesboro May 13 Mother’s Day May 18 Star Party 8:30 pm - 10:30 pm Bells Bend Outdoor Center, Nashville May 19 Stoneybrook Golf Course Couples Night, Nine and Dine 5 pm Columbia $60 a couple May 19 Active Kids Expo at 9 am - 6 pm TN Miller Coliseum, Murfreesboro
APRIL wednesday
May 28 Memorial Day
Community calendar events are subject to change at the discretion of the event coordinator(s). Please check available resources online for most current information. If you would like to submit an event, please email just.b.colleen@gmail.com.
MAY
wednesday
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Cut here & keep this recipe!
An Asparagus & Rhubarb Affair
By Jayda Couch Photos by Kelly Hite Eating seasonal and local vegetables not only benefits the environment and your local community, they taste better too! Nothing ever tastes quite as good as when it is fresh. In this recipe, I am pairing spring-ripe asparagus with true southern catfish and following it with rhubarb pie all of which have notable health benefits. Catfish is a lean source of protein that contains plenty of omega 3’s and vitamin B-12. Unlike other kinds of fish, it is also low in mercury making it a healthy catch all-around. Catfish is abundant in Middle Tennessee pretty much all year long. If you are not as fortunate as me and don’t have a husband who fishes, then you can find fresh catfish at your local market or grocery store. Fresh Asparagus comes in season in the spring. Asparagus has recently become known as a “super food” for its anti-inflammatory and antioxidant properties. Rhubarb is a fruit that looks much like celery and can only be found fresh for a short period during the spring. It is a good source of calcium, lutein and vitamin K, and also has antioxidants. Although rhubarb has a similar sour taste like cranberry, it makes a delicious dessert when paired with something sweeter such as fresh strawberries. Below are a few ideas on how to get these seasonal foods into your diet, but don’t be afraid to experiment and come up with something good on your own! Spring 2012
Baked Lemon Catfish - Catfish is a very mild fish that’s not only good for frying. Serves 4 Ingredients: 4 fresh catfish fillets 1 lemon 2 garlic cloves, minced Salt and pepper Instructions: Preheat the oven to 425 degrees. Drizzle lemon juice over the catfish fillets. Then with a grater or zester, zest a little fresh lemon rind over the fillets. Spread the minced garlic on top of the catfish. Bake for approximately 15-20 minutes or until fish flakes easily. Salt and pepper to taste. Serve with steamed brown rice. Roasted Asparagus Ingredients: 1 small bunch of fresh asparagus Olive oil Lemon pepper seasoning (If you don’t have this on hand any pepper seasoning will work) ¼ cup fresh grated parmesan cheese
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Vegan Strawberry Rhubarb Pie For the Crust: Ingredients: 3 cups all purpose flour 2 tsp vegan sugar ½ tsp salt 1 cup of vegan shortening, diced
Instructions: Preheat oven to 425 degrees. Wash and trim the tough ends of the asparagus. Lay flat on a baking sheet. Drizzle with olive oil and sprinkle with lemon pepper seasoning. Bake for approximately 15-20 minutes or until tender. Remove from oven and top with grated cheese. The Perfect Gift? Make it Personal! Custom Handstamped Jewelry. Visit online! pygiftshoponline.com
Instructions: Mix the first 3 ingredients together. Then, slowly add the shortening in a piece or two at a time until a soft dough is formed. You can use a food processor or mixer to make this process easier. Form a ball and divide in half. Pat out and refrigerate for about an hour to make the dough easier to work with. Next, roll out the dough on a floured surface. Form one crust to fit the bottom of your pie dish. Save the other half for the top. For the Filling: Ingredients: 2 cups strawberries, stems removed 2 cups chopped rhubarb stems (Make sure all leaves are removed because they are said to be poisonous.) 1 cup vegan sugar ¼ cup cornstarch 1 tsp cinnamon ¼ tsp salt Instructions: Preheat oven to 400 degrees. Mix all the ingredients together in a large mixing bowl. Next pour into the pie shell. Then use the other crust to cover the top. Cut a few slits in the top to vent. Bake for 45 minutes to 1 hour or until bubbly and the crust is slightly browned. Remove from the oven and place on a cooling rack until set. Serve warm and enjoy!
2910-C South Church St. Murfreesboro 615.848.1212 12
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Q&A
with
Autism Speaks
Volunteer & Advocate, Jennifer Wachtel Kates Interview by Beth Warren Autism Spectrum Disorder (ASD) has become increasingly prevalent. But what is it, really? The fact is, for every person I stop on the street and mention Autism, each would conjure a different image or set of behaviors with which they associate Autism. It covers many areas. Some cases are rather debilitating, while others only present mild drawbacks. ASD is so prevalent in the United States that 1 in 110 children are diagnosed, according to the Center for Disease Control. Children diagnosed experience significant delays in the following three areas: social, behavioral and communication. The word spectrum is extremely significant. This signifies that diagnosis ranges from mild to severe. The delays experienced by those that carry this diagnosis often make it difficult to relate to peers. Academically, these students can range from intellectually disabled to academically gifted.
April is Autism Awareness month.
I caught up with Jennifer Kates for a parental perspective. Jennifer is a professor at MTSU and mom to Harper, age 11. She is very active locally with Autism Speaks (www.autismspeaks.org), an organization that raises money to promote awareness and provide advocacy. You learned fairly early that Harper had autism. What age was he diagnosis? What prompted you to have him tested?: Harper was diagnosed at age 2.2 at TRIAD at Vanderbilt Kennedy Center. The teachers from Project HELP at MTSU were the ones who prompted us to seek a diagnosis when they noticed symptoms that we hadn't really registered. We knew he was really difficult, but since we'd never had a child before, we didn't realize just how unusual his behavior was. He hit all his official milestones on time, so there were no truly obvious signs that he was different until he started reading (around 18 months). At that point, they started connecting other symptoms (poor eye contact, sensory issues, non social behavior). Looking back, though, he had symptoms all along; we just didn't know what to pay attention to. You have a fifth grade son with autism. What are the largest obstacles you have encountered?: Harper's largest obstacles now are competition, transitions, and social interaction. The majority of the time he does just fine in a regular classroom, but if there is any type of competition (real or perceived) he has great difficulty managing
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his emotions. Kickball is a good example. Often, he just referees so that he can participate without the chance of losing. He loves to keep statistics! He also gets really anxious when he plays video games, and he doesn't like to try new games because he knows he might not win. Transitions are hard, which is an issue now because in fifth grade they switch classes and subjects more frequently and abruptly. He wants to finish what he is doing before moving on; then, he misses the first part of the next lesson. He has an aide in his classroom to help him with this. If things go according to schedule, he usually does okay. But, if things are different, he might end up in meltdown. This is why he lost his laptop; he didn't like finishing computer time when he wasn't done playing or doing his work or whatever, so he would tantrum and slam the computer down. Also, one day they had a "code red" drill, and he was in the middle of working on the computer (a preferred activity). The teacher could not get him to comply. Good thing it was just a drill! That was a learning experience for all of us.
Harper at the Braves game for his 11th birthday.
When it comes to social interactions, he's still awkward, but he is making breakthroughs. Just recently, he made his first phone call to a peer to set up a play date. That may not sound like that big of a deal, but he is eleven and until that day had never had a friend over to play. They had a great time, got along, and I don't think his friend even knows he has autism.
Next year, if he goes to middle school, we'll have new challenges. So we are getting ready for those now. What are Harper's strengths?: He's funny! He actually has a great, if quirky, sense of humor, which we can use to our advantage. He's also very academically gifted, so we don't struggle much with academic content (though we do struggle with getting him to actually turn work in if he doesn't think it is important). He doesn't lie (he actually can't lie--when he has tried, it's been pretty obvious), and he doesn't really feel peer pressure or social anxiety. And he would want me to add that he is really awesome at Mario Kart! If you could go back in time knowing what you know now, is there anything you would do differently?: I would not have continued taking allergy shots through my pregnancy with Harper. I know that may seem silly, and it may not even be the cause of his autism, but it's one thing I wonder about. In terms of his early intervention, I don't know that I would change anything...maybe start intervention earlier if we could have? They weren't making such early diagnoses back then, so he was pretty lucky to get his at age 2. It's hard to answer this because the world of autism (treatment, diagnosis, etc.) is so different now than it was when he was 2; we know so much more, and there are so many more resources available now. I'm kind of jealous! But, I'm also gratified knowing that I may have played a part in forwarding the research. I wish I had the Autism Speaks 100 Day Kit when Harper was diagnosed!!! What kind of advice would you give to a parent of a child recently diagnosed with autism?: I do this frequently, and here is what I always share: 1. You are not alone, and it's going to be okay; read "Welcome to Holland". 14
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2. Find a parent support group and attend it. 3. Educate yourself: read, read, read; attend STEP training in your area; go to ASMT orientation training; order an Autism Speaks 100 day kit--knowledge is empowering! 4. Get started on early intervention: as much as you can find/afford as quickly as possible. Borrow money if you need to. 5. Ask for help and accept it, whether it is money, respite care, or just someone who will clean your kitchen for you. You need to be good to yourself because this is a marathon, not a sprint. 6. Forgive yourself because you are going to falter. A lot. Readjust your standards and priorities and then accept them. You are a good parent. You are a
Approved
ROBERT’S
AUTO REPAIR
good parent. You are a good parent. 7. Breathe.
1515 NW Broad St. • Murfreesboro, TN 37129 (Across from Ford & Chevrolet of Murfreesboro)
Early intervention is key in this disorder. If you have any questions or concerns, contact your child’s pediatrician. Autism Speaks is a great resource with a wealth of information. Remember, one does not have to be just a parent or a teacher to be involved and help. Autism Speaks has a walk every year as well as other events. Volunteers are always welcome!
ROBERT MCCONNELL OWNER OPERATOR
(615) 896-1407 HONEST SERVICE YOU CAN TRUST
24 HR TOWING (615) 904-1601
FAMILY OWNED & OPERATED SINCE 1991
E-mail: robmboro@gmail.com
M-F 7:30-5:00 Better Business Bureau Member
A note from Jennifer Wachtel Kates: Volunteering with Autism Speaks has been very educational and empowering. I could not have done it at the beginning, when Harper was just starting interventions. But, now that I have a little time, I enjoy it immensely and recommend that anyone feeling helpless about autism find a way to serve an autism related charity, like Autism Speaks. It helps me feel more connected with the national movement, and I can actually see the fruits of my labor in the form of insurance reform legislation, new scientific breakthroughs, and grants being made to families and resource providers right here in Tennessee. Anyone who is interested in learning more about Autism Speaks can contact me directly (jwkates@mtsu.edu) or visit www.walknowforautismspeaks.org/tennessee . We are very busy planning our first black-tie gala event in Nashville April 14. We are also starting up plans for the September 8 walk event (our 5th!). We need lots of help with both.
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Get Growing:
a spirited guide to an urban garden By Amy Hatcher Growing up on a farm, we always had an enormous summer garden that seemed a source of neverending labor. There were massive plots of dirt arranged in perfect long rows, each tilled by the tractor and then hoed by an aching back. I distinctly recall lots of hoeing. I scarcely remember the actual vegetables we harvested. I always heard people brag about homegrown tomatoes, but they had no appeal to me. I suppose I took it all for granted, but nothing about gardening or vegetables seemed very interesting.
With age comes wisdom. As a nurse practitioner I became very aware of the correlation between health and diet. My interest in diet led to my interest in vegetables, which led to my passion for gardening. I started gardening in pots on my porch a few years ago. The next year, I built a raised bed, and the following year I built 4 more raised beds, and this year I am planning to plant at my family farm so I can have a plot with long rows. Unlike my childhood, I now find something fascinating and fulfilling about planting a seed and watching it grow. Perhaps it is the renewal and growth, getting dirty and using your muscles, and most importantly, taking the time to relate to the earth. There is a movement happening across our country, and it is taking root in our community as well. It is the movement back to whole foods, organics, farmers markets and eating locally. This movement is happening because we are rediscovering the value of growing and eating healthy food and eating it at its peak of flavor and nutrition. By knowing where our food comes from, including growing it ourselves, we can be proactive in avoiding chemical byproducts that are now being linked to 16
illness. We are learning the value of avoiding chemicals, leading active lifestyles and cultivating in our children an appreciation for vegetables and a reverence for nature. In addition to the health benefits of eating a diet of fresh fruits and vegetables, studies show that working in the garden also relieves stress and boosts your mood. Anyone can do this! Starting your own garden requires very little space and very little tools. The primary ingredients are good soil, seeds, water and sunshine. A little bit of planning will serve you well. Now that you are feeling empowered to grow your very own garden, let's get started. Find the right spot in your yard or on your patio that gets at least 8 hours of direct sunlight each day. Take observation of where the sun rises and sets in your yard. Think about the benefits where you plan to position your garden, including convenience and its proximity to a water source. Next, decide exactly what you would like to plant. Start small as you can always add more space in the future. There is an old saying that "you should never plant more than your partner can weed or water." It could not be more true. A garden is not something to be planted and forgotten. It must be tended, and it must be loved. You may want to start with just herbs, tomatoes or a salsa garden. Whatever you choose be sure to research the best times of the season to plant certain seeds, like asparagus. It's prime growth happens in the spring. A very common technique for small space gardening that is gaining wide popularity is raised bed gardening. There are many advantages to this method over traditional
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gardening. Raised beds can be planted more intensively for maximized growing space and minimizing weeds; their soil holds heat better and tends to be looser for easier maintenance. Once you have chosen your location, you will want to clear the area of weeds and grasses and prepare to build your raised bed. The minimum height for a raised bed is 12 inches. If your raised bed is sitting on a paved surface, the minimum height is 24 inches. Your bed can be any shape and can be constructed from a number of materials. You want to avoid treated lumber as it will leach chemicals into your soil. The most common raised beds are rectangular and constructed from a naturally rot resistant wood such as cedar, oak or cypress. Other options include bricks, landscape pavers, stone or cinder blocks. The recommended width for a raised bed is 4 feet. This allows a working width of 2 feet from each side that most people can comfortably reach across. I thought bigger might be better, making my beds 5 feet across, and it has proved to be quite a stretch. The length is your choice. You may want to start small, 4x4, or go larger, 4 x 12, or you may want multiple beds. Once your beds are constructed and leveled, you are ready for the most important ingredient, soil. The cornerstone of organic gardening in a raised bed is starting with great soil. Herein lies the success or failure of your garden. With properly conditioned soil, there is no need to add chemical fertilizers. When it comes to filling your bed, there are multiple options, but it is paramount that you start with a base of rich healthy soil for your plants. Dirt that you gather from the woods is a great source of naturally composted soil. If you do not have
Spring 2012
access to woods dirt or don't want to put in the muscle work, there are other options. Purchased bags of topsoil, peat moss, and manure or compost, mixed in equal parts provide a great starting soil. Organic soil amendments may be added as well to ensure that your plants have all of the nutrients they will need to produce. Once your soil is ready, you can plant anything!!! The most surprising thing I learned when I started gardening was how easy it is. It sounds so simple, but seeds were made to grow. Get creative and have fun! I have planted everything in my raised beds from lettuces to root vegetables, corn, tomatoes, peppers, cucumbers, okra, eggplant, beans and herbs. You should plant what you like to eat. Start by figuring out what you want and how much you think you will need, and draw a chart of how you will plant it. Gardeners.com has a very helpful tool, in addition to great garden supplies, on their website for planning you garden. Follow their link to “Design Your Own Vegetable Garden”. You can choose your vegetables and it will also help with spacing per square foot. You will find this tool most helpful. One of the main advantages of your raised bed is efficiency of space. You will not be planting in rows, but rather using every square inch of space. I recommend using organic seeds and plants in your garden. For tomatoes and peppers, start with plants. Tomato plants should be planted very deep. The entire root and stem up to the first leaves should be buried underground. This gives your plant a strong and well supported root system. For most everything else, it is quite easy to start with seeds. You will find valuable information on the seed packets 17
for spacing as well as when to plant and when to expect your first harvest. All seed packet information is from the perspective of planting in rows. If the packet says to space every 6 inches in a row, then you know you can plant every 6 inches in a grid pattern in your raised bed. You may want to put 2-3 seeds in each spot to ensure germination, if so, you will thin later by cutting the extra, weaker, plants away at the stem. Should you be worried that you'll forget what you planted where, use popsicle sticks and write on them what you have planted. Place the popsicle sticks in the ground near where you planted the seeds that correspond to that vegetable or herb. The University of Tennessee has compiled a “Guide to Warm Season Garden Vegetables” that is an invaluable local source for when to plant and harvest. Visit this website to find out more: http://trace.tennessee.edu/cgi/viewcontent. cgi?article=1043&context=utk_agexgard The next step is to water and wait for the magic. New seeds and young plants have greater watering requirements than mature plants. You will want to keep the soil slightly moist, preventing it from completely drying out. It is best to water during the cool of the morning when water loss from evaporation is minimal. Water early plants and seeds
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2-3 times per week and mature plants once per week in adequately draining soil. If your soil seems too dry, water it. If your soil seems to wet, do not over water your plants. Most plants take 50-90 days to produce their first harvest. My favorite way to start a spring morning is with a cup of coffee and a walk to the garden with my dogs just to see what amazing things happened overnight. My favorite way to end a spring day is to go back to the garden. You would be amazed how much vegetables grow while you are away during the day! I am like a proud mama anxiously awaiting my seedlings to grow and create new baby vegetables. And then, the delight of preparing and serving your very own vegetables is unsurpassed. Gardening has been such a surprising joy for me. It truly does something for the soul. Gardening is a journey, quite possible to places you have not imagined. Plant a seed, let your journey begin. "To own a bit of ground, to scratch it with a hoe, to plant seeds, and watch the renewal of life - this is the commonest delight of the race, the most satisfactory thing a man can do” - Charles Dudley Warner
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e h t f Of f f Cu
By Ashley Beth Shapiro Photos by Kelly Hite
This project is simple and can be worn by a lady or a gent. Bracelets are super “in” right now, especially the cuff style. For this project, you will need an old and unworn pair of overalls and a denim jacket of the same or close to the same shade. Using a sewing machine will be the best bet for durability, but you can also just hand-stitch this casual accessory. Decorate your bracelet with some extra flair use beads, gems, or patches, it’s entirely up to you. Make it your own! Supplies - overall strap - denim jacket cuff with button attached (make sure the button matches the overall strap) - sewing machine or needle and thread optional: embellish with beads, buttons, or small patches Directions: 1. Measure your wrist and divide the number by 2 and add ½ inch ( this will be the length of each piece of your bracelet) 2. Cut one half of the overall strap and the other of the strap with a button 3. Place right side to right side and stitch 4. Buckle and get to styling!
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New local business gives skateboarders, BMX riders and roller bladers a new place to roll!
Since the skate park at the YMCA closed a few years ago, skateboarders and BMX riders have had no choice other than taking to the streets or driving to Nashville to practice their sport. Thanks to Tara GannBurton’s idea for a new business, skateboarders, bmx bike riders, scooter riders, and roller bladers all have a new place to skate and ride in Murfreesboro. After hearing complaints from her kids and their friends that there was no where to skate in town, GannBurton and her husband decided to open the park. Oblique Skateboard Park, located at 820 Park Ave, held their grand opening January 28. Local businesses MOAB, Neutral Skate Supply, and Sounds Skateboards were there with booths donating prizes. Contests were held for both skateboarders and bmxers. As the day wound down, several local bands played sets for the crowd. Skateboarders and bikers may have earned a bad reputation as troublemakers who loiter around business and parking lots but, Gann-Burton is giving them an opportunity to debunk that myth as well as giving them a safe place to practice their sport. Parents can also rest easy knowing that their children are safe in the skatepark rather than skating or riding around looking for a good spot. The skatepark is a place for skaters and riders to practice what they love to do.
Spring 2012
Oblique Skateboard Park offers sessions daily and special events. Their hours are Monday - Thursday 2-9 pm, Friday 1-10 pm, Saturday 11 am - 10 pm, and Sunday 11 am - 8 pm. Specials include Monday $5 sessions and $10 all day, Wednesday is Game Night and ladies skate for free. Special events are planned for holidays and school vacations. The park is planning a St. Patrick’s Day Competition on March 17. Doors open at 11 am. Bands will be playing after the competition. The cost is $10 to enter for skateboarders, bikers, and roller bladers.
obliqueskateboardpark.com
article and photos by Holly Johnson 20
real clean!
en
r by Beth War
A natural, wonderful staple in my green cleaning cabinet is none other than simple baking soda. It has many uses, is completely safe and inexpensive. I always have at least four boxes on hand. I love cleaning with products that are sold on the same shelves as food I eat rather than products quarantined to their own aisle. It means something. Plus, it makes for some fun times with my son. He loves the bubbling-up that comes from the chemical reaction. I most often use baking soda to clean my bathroom. The bathroom is typically everyone’s most hated room to clean. I can understand how one might be skeptical concerning the use of all-natural products to tackle the tough jobs this room presents. I use it with vinegar and lemon to scrub my bathtub, as described in the first Real Clean article. I use it in my toilet, combined with peroxide, to scrub and kill germs. It provides the slight abrasiveness that gives me confidence that my toilet is getting clean, while the peroxide swoops in and kills germs. For stubborn spots on my floors, I combine it with a little water to make a paste, and the stains do not stand a chance. Yes, even the spots left behind by my potty-learning son, and there are plenty of those lately! The paste also works well for cleaning the grout around my bathtub. For this, I use a stiff bristle brush and scrub away. In the kitchen, I combine baking soda with vinegar in my garbage disposal. I allow this mixture to soak for several minutes. I follow it with some lemon rinds, usually leftover from cleaning my bathtub. Then, I simply run the disposal until the lemon is all chopped up. This leaves my garbage disposal fresh. It is also a great trick for unclogging a drain, a much safer alternative to the harsh chemicals
Spring 2012
on the market. I have the older type of stove that does not have a flat eye surface. The paste works wonders for cleaning the area under the burners. My sink shines after a nice scrub down of baking soda and vinegar. It is a good feeling to know I do not have to rinse my counters down after cleaning them. For my carpets, I combine a box of baking soda and ten drops of essential oil. I allow the baking soda to absorb the oil, and then break up the pieces so that it is a fine powder. I sprinkle this mixture on my carpets and simply vacuum it up. The house smells fresh for an entire day after this simple addition to my vacuuming routine. This baking soda and essential oil mix also freshens my mattress! Sprinkle and vacuum with the hose attachment. I only use the mixture on my mattress two or three times per year. I did this with my traditional spring mattress. I am unsure of the results on any foam mattresses. I have even tried brushing my teeth with baking soda. It is quite a different experience than typical toothpaste, which can contain many harsh chemicals. I made a paste of baking soda and water. Since I do love that minty feeling after brushing, I recommend adding a drop of peppermint or spearmint essential oil. Baking soda is readily available, inexpensive, and completely safe. For me, it is irreplaceable. With all surfaces baking soda can clean, what are you waiting for? Pick some up and give it a try!
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Real Fit, Baby On Board By Barry Campbell, Tri-Fit CPT Photos by Joy Dement Fitness model: Rachel Campbell It is not my intent to persuade newly expecting mothers to join a gym and start hitting the weights and cardio to look good in their pregnancy pictures. However, it is my intent to reassure expecting mothers that on the broad subject of health for both mother and child, physical health is just as important as nutrition, mental and spiritual health. In the past, it was thought exercise would harm the fetus, and rest was the main recommendation during pregnancy. That can still be true depending on individual conditions during pregnancy. The mothers’s age, medical conditions and physical wellbeing all play factors in determining their best plan for action. Therefore, expecting mothers wanting to implement a physical activity plan should consult their doctor before starting. There are many benefits of exercise for both the mother and unborn child. Many pregnant women have reported that exercise can boost energy levels, help with sleep and improve mood while also offering the benefit of a speedier recovery and a quicker return to the pre-pregnancy weight. Studies have shown that the IQ of children from 22
women who were active during pregnancy tend to be higher than children of nonactive women. Studies also show that mothers who exercise during pregnancy have babies with lower body fat, which is not to be confused with birth weight. This is very important to provide the child with a solid foundation of physical health. What should I do if I want to start working out? In a perfect world, one would start exercising before pregnancy in order to establish baseline fitness levels to work from during pregnancy. A resting heart rate, fitness level (ability to recover to resting heart rate following exercise) and an overall body awareness (susceptibility to soreness, difference between sore an injured) should be recorded and monitored. Once the baseline has been determined, observe how pregnancy affects these numbers and plan workouts accordingly. It is important to know that an expecting mother's resting heart rate is expected to increase. Use common sense and pay attention to your body when you work out. Exercising just to the point of being able to talk but not being able to carry on a conversation (more commonly known as the "talk test") or being a bit out of breath will show you are working with enough intensity.
B.Real
Benefits of working out while pregnant
- More Energy
- Improved flexibility - More likely to avoid C-section or other pregnancy intervention - Lower risk of Gestational Diabetes - Reduced leg swelling - May shorten labor - Immunity system boost - Mood elevation - Better rest/sleep - Quicker recovery - Quicker return to pre-pregnancy weight
Cardio
Overall Strength
How long should I work out? U.S. Surgeons General recommends that individuals exercise for 2.5 hours per week (30 minutes per day, five days a week) for weight management and general health. This is also applicable to pregnant women. Remember that intensity (level you are working) and duration (time you are working) will both lower as you get closer to delivery. Women who are use to a strenuous exercise routine can continue with adjustments to intensity. A review and removal of any exercise that is dangerous or causes emanate danger due to the likelihood of a fall or loss of balance should take place. Different workouts for different trimesters? In short, expecting mothers should be the most conservative at the beginning of pregnancy and at the end. Current information shows us that it is safe to increase the intensity and duration of the workout, during the second trimester. This is because there is typically little discomfort from pregnancy and there is less potential for exercising to create additional stresses on the body during this time.
Spring 2012
Weight Lifting 23
During early development (4-5weeks) chronic exposer to high temperature can disrupt the closing of the neural tube so an increase in exercise intensity at this time would not be optimal in the first trimester. Much like the first trimester, the third trimester should not see any increase in intensity or duration. Actually, intensity and duration should be reduced toward the end of gestation with exercise being canceled all together if the individual feels fatigued.
What type of workouts can I do?
Aerobic Aerobic based workouts (cardio) should be the staple of your plan. The intensity will change due to the upward rise in your resting heart rate throughout pregnancy. To avoid confusion, the “talk test”, discussed earlier, can be implemented to gauge your intensity. You will notice your susceptibility to fatigue will change and things you could do easily pre-pregnancy (briskly walking, climbing stairs) could cause you shortness of breath now. Using the “talk test” throughout pregnancy will allow you to match the bodies capability throughout instead of trying to put a numerical value of the speed or incline that would have to be changed repeatedly. Healthy expecting mothers are recommended to do 2.5 hours of cardio per week (5 days, 30 minutes per day) with no more than 2 consecutive days of strenuous aerobic exercise. The method you use for cardio can vary in range (treadmill, rowing machine, brisk walk), but things that include rapid change in direction and or bouncing movement should be avoided.
Weights
www.coxfamilyMA.com Learn About
S.p.e.e.d
Strength. Performance. Endurance. Education. Development.
• • • • •
Olympic TaeKwonDo Study & Snack Time Interactive Activities Basic Gymnastics Hip-Hop Dance
Easy access from I-24, exit 81 2227B Southpark Dr. Murfreesboro 37128 24
Pumping the iron is just as important to keep the body physically ready for delivery. Exercises should been completed with moderate resistance and a rep range of 10-15 allowing time to recover between sets. Again, exercises that demand a sudden change of direction, bouncing/jarring, or unstable footing should not be part of your workout plan. There should mot be any exercises that require holding of the breath or exercises that require lying down. Strength training is recommended 2-3 day per week with no consecutive days. Always consult your doctor before starting any workout program of any kind, but especially in the case of pregnancy. Barry Campbell is co-owner and trainer of TriFit Murfreesboro. To contact TriFit Murfreesboro with any questions or comments email trifitmurfreesboro@yahoo.com
B.Real
Everyone Gets Stressed.
Massage Therapy Can Help!
By Adam Whitehead, Square 1 Therapy CMT For most people, everyday is filled with one stress after another. There are so many things that are beyond our control. Every stressor that a person deals with reacts with the body, not only in a mental or emotional way but also in a physical way. How many of us clench our bodies when we think of something that would be painful for us, or when we watch a scary movie? We cry when things are sad or even happy. We smile and laugh when thoughts are funny, and we pout and yell when we are mad. There is a connection between the physical reactions to what occurs in the mind.
skin. If you have ever had one small spot that just felt like the “magic spot” when receiving touch you have an idea of what I am talking about. Massage therapy can benefit the pains that develop in these areas. This is achieved through direct communication with the client to assess the symptoms of the body. Then the therapist works in and around areas of tension, focusing intentionally on the needs of the client. Typically there is an immediate release of the aches or tensions in areas when someone receives massage. Keep in mind, if you have been doing something one way for a
We all have stress; it is a way of life. If we did not have stress in our lives; we would not be alive. So what happens to the stress we have as it enters the physical body? There is a great tendency to “put it behind you” and to deal with it later. Then these stresses build up and compound as we push them out of our mind to carry on each day. I see that a lot of people just develop a pattern of holding onto the stress they want to deal with later; hoping that it will all just go away. What happens to all that stress? Emotional, mental, physical and spiritual stress can all be manifested in the muscles and soft tissue of the body. The most common places are in the neck just above the shoulders, the upper back between the shoulder blades and the low back. These are not the only places that stress can physically appear, just the most common. The muscles of the body and the tissues that hold them in place can develop little knots called trigger points. These knots develop over time as stress patterns continue to be ignored or pushed out of our minds. These trigger points may be sore, achy, tender, or painful; sometimes they may even be raised to the surface of the
Spring 2012
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long time, it can take longer to change or correct tissue behavior. There can also be an increased awareness of aches and soreness in areas you didn’t know them to be. Massage Therapy can greatly increase the connection a person has between their mental and physical consciousness. This awareness can greatly assist a person in recognizing the patterns for which they handle their stress, and everyone does it differently. There are many benefits to receiving massage therapy. Massage increases circulation to all layers of tissue in the body, increasing the flow of oxygen to the organs allowing more nutrients to absorb in the body. Massages soothe a stressed nervous system to give a relaxed feeling over the entire body. Massage therapy provides a time in the day to deal with stress in a relaxing and enjoyable way. Not only does it provide relaxation, but massage therapy is recognized for having an impact on a vast array of medical issues. If someone is suffering from chronic pain disorders, headaches, surgical recovery, sports injuries,
postural deviancies or even behavioral issues, there are particular ways in which massage therapy can proactively treat symptoms and sometimes alleviate conditions altogether. Clients with lymphedema, AIDS, cancer, fibromyalgia or lupus all find symptomatic relief from a massage therapy treatment plan. I encourage everyone to experience massage therapy as a way to re-center after a stressful day and to enjoy the health benefits that result from it. As a licensed massage therapist, I will gladly work with you to resolve aches and pains or help strategize a treatment plan to alleviate medical conditions. A one-hour massage, twice a month, can do wonders for your entire body and give you time to relax your mind as well. My name is Adam Whitehead, Square 1 Therapy, and I would really like to hear from you. Call (678) 467-3259 or email me at Adam@Square1Therapy.com to schedule an appointment or to get more information about how massage can benefit you.
1034D N. Highland Avenue Murfreesboro - 615.714.8419 www.MurfreesboroAesthetic.com amyh@acomboro.com
Wrinkles? Sun Spots? Aging Skin? Spider Veins? Tired of Shaving?
We can help! 26
Dermal Fillers Laser Hair Removal Chemical Peels Microdermabrasion Spider Vein Treatment
Botox
Local Business Support Boost local economy and shop local
Auto Sales/Services Robert's Auto Repair p. 15 Beauty Aesthetic Center of Murfreesboro, p. 26 Business Services Art Directions, shown right Children's Activities Cox Family Martial Arts, p. 24 Teaching Keys: Piano Lessons, p. 15 Culinary Arts/Food/Restaurants Blue Agave Mexican Restaurant, inside cover Fitness Cox Family Martial Arts, p. 24 Murfreesboro Athletic Club, p. 4 Health/Medical Aesthetic Center of Murfreesboro, p. 26 Bell Buckle Family Medical Clinic, p. 18 Local News/Events Hype Events, p. 7 Murfreesboro Macaroni Kid, back cover Precious Angels Consignment Sale, p. 15 Photography Joy Chambers Photography, p. 7 Retail Buy Furniture Direct, p. 4 Personally Yours Gift Shop, p. 15
We hope you enjoyed this issue.
If you would like to advertise your business in B.Real Magazine, please contact Colleen SauvĂŠ, (931) 607-41672011 or just.b.colleen@gmail.com November/December
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