What You Think is What You Create!


Wellness begins with a thought.  Wellness begins with a goal.  Wellness is something you must think to create.  For each individual, wellness means something different.  For some, wellness is a current lifestyle that is to be maintained.  For many, wellness is something that is coveted because wellness has been lost.

At Seasons Wellness, we offer individualized therapy to aggressively eliminate the obstacles to wellness and to maximize your body’s performance to achieve optimal wellness potential. We work with you to achieve health and wellness through the 7 points of Wellness: Epigenetics, NutritionExerciseHormonesInflammation, Detoxification, and Gut microbiome.

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Epigenetics and you



Epigenetics and You


In high school biology genetics is introduced as merely a game of human roulette, determining hair color, eye color, and what diseases you are most at risk for developing.  A common lab activity is rolling dice to determine which characteristics you might receive. Epigenetics shines new light on the basic understanding of DNA. We used to believe that genes determined everything, it was the blueprint that a body followed through life.  Health and disease potential were fixed and set in your DNA.  Since the early 1970’s, those beliefs have been changed through the discovery of epigenomes, and how they affect the human body. The epigenome is the sum of the chemical compounds that have been added to the entirety of an individual’s DNA (genome) in response to the environment (i.e. diet, stress…) as a way to regulate the activity and expression of all the genes (epigenetics) within the genome.  While DNA are the different pieces of the puzzle that is the body, epigenetics is the directions for how those genes, the “pieces” are used. This occurs throughout life. Epigenetic alterations can and will occur at any time, including conception, pregnancy, puberty, stress and beyond. These are normal processes that take place throughout the course of existence, and control how a body changes and adapts to its environment. In addition to these normal processes, it has been discovered that environmental factors and life events can affect each individual’s epigenome as well, which means you have a significant amount of control over your health now and your health in the future. Epigenetics brings your health within your grasp.  It means that you have influence over your health and the health of future generations. Lives are no longer determined by the game of human roulette that takes place during conception.

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7 Steps to Cure Medical Debt

Is this you?

Medical Bills. A horrible enemy that attacks the family budget. They just don’t stop coming. One surgery, one accident, one runny nose; the bills just keep flooding in the mailbox. You’re not prepared, and bills have got to be paid. What is your defense mechanism?

Rather than letting the bills pile up, there is a temporary solution to consolidate all of your medical bills with no interest financing. “CareCredit is a personal line of credit for healthcare treatments and procedures for your entire family, including your pets. Simply pay your minimum monthly payment and pay off the entire balance by the end of your promotional period* and you pay No Interest.”

So, how do you get started? Here’s 7 steps to help cure your medical debt with CareCredit:

1. Find a provider that accepts CareCredit. CareCredit is accepted by over 140,000 providers nationwide for services including Cosmetic Services and Procedures, Surgery, LASIK, Dentistry, Hearing Care, Veterinary Care, and more! Visit www.carecredit.com to find a provider near you!

2. Pick a Payment Plan. Not all practices offer every payment plan. Contact your healthcare provider to find out which plans are offered. Be sure to speak with the office manager or billing advisor.

3. Estimate Monthly Payments. The CareCredit website offers a Monthly Payment Calculator. This convenient service offers clients the ability to see what the projected payments will be based on the payment plan you decide on.

4. Apply for your Card. The application process is simple. It can be done through the providers office by filling out an application, online, or by simply by calling 1-800-677-0718. Upon applying, you will instantly learn if you are approved.

5. Visit your Healthcare Provider. Once you receive your CareCredit card, you will be able to use it at your chosen healthcare provider and other providers that accept CareCredit. This process works with ease, just as if you were to use a credit or debit card, no questions asked!

6. Anticipate Interest-Free Payments. Your interest-free payments will appear on a billing statement within 30 days of your charge being processed. For your convenience, payments can be made online simply by accessing your online CareCredit account.

7. Use it again and again. Once you have a CareCredit card, you will be able to use it again for additional medical expenses that come up for your family, including your pets. Like any other credit card, as long as you are in good standing and you have available credit, you can use CareCredit anywhere the card is accepted.

*No interest promotional periods must be paid in full within 6, 12, 18 or 24 months on purchases with your CareCredit card. Minimum monthly payments are required.


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Healthy Holiday Dishes: Don’t Forget Your Veggies!

Seasons ~ Nibble on This!


Healthy Holiday Dishes: Don’t Forget Your Veggies!

by Carolyn Burris

MS, Nutrition Counselor at

Seasons of Farragut

As the holidays get closer, the temptation to indulge in unhealthy seasonal treats in creases. In addition to the abundance of sweets and baked goods, the hustle and bustle may leave little to no time for cooking and become an excuse for grabbing fast food. While you are carefully choosing the right stocking stuffers, have you remembered to stuff your stomach with healthy food?

Here’s why you shouldn’t forget your veggies this winter:

Veggies are low in fat and high in vitamins and minerals.

All of the green (especially leafy greens), yellow, and orange vegetables are rich sources of calcium, magnesium, potassium, folate, iron, beta-carotene, vitamin B-complex, vitamin-C, vitamin A, and vitamin K.

Veggies are rich in antioxidants

Veggies are rich in antioxidants and do two important things for your body: protect the human body from oxidant stress, diseases and cancers and boost immunity so the body can fight against these diseases.

Veggies are high in fiber.

Another beneficial component of vegetables is their indigestible fiber (soluble and insoluble). These are known as non-starch polysaccharides (NSP) such as cellulose, mucilage, hemi-cellulose, gums, and pectin. As fiber passes through the digestive system, it absorbs water like a sponge and expands. This can calm the irritable bowel and, by triggering regular bowel movements, can relieve or prevent constipation. The bulking and softening action of insoluble fiber also decreases pressure inside the intestinal tract and may help prevent diverticulosis (the development of tiny, easily irritated pouches inside the colon) and diverticulitis (the often painful inflammation of these pouches). Sufficient fiber offers protection from conditions such as hemorrhoids, colon cancer and chronic constipation.

Veggie Quick Tips

  • It is important to increase water intake with a higher fiber diet to help facilitate the digestive processes.
  • Benefits of a diet rich in vegetables include lower blood pressure, reduced risk of heart disease, stroke, lower risk of eye problems and a stabilizing effect on blood sugar that also controls appetite.
  • Most people should take in at least 4-5 servings (at least 5 cups) of vegetables a day. Potatoes and corn do not count because of their starchy, high carb content.
  • Pick out a variety of kinds and colors of fresh produce, preferably organic, to give your body the recommended nutrients it needs. Some of the best choices are dark leafy greens like kale, spinach, and collard greens; beets; carrots; tomatoes; green, red, and orange peppers; broccoli; cabbage; brussels sprouts; and anything that’s rich yellow, orange, green or red in color.

So, for your holiday meal, be sure to include a healthy vegetable dish that will add color and provide the much need nutrients for your body! Here is a quick and simple dish that will provide fiber and nutrition to your meal!


Roasted Brussels Sprouts

Total Time: 50 min

Prep Time: 20 min

Cooking Time: 30 minutes

Servings: 6



  • 2 pounds brussels sprouts, washed and trimmed, large sprouts halved
  • 1 head garlic, peeled and separated
  • 3-4 tablespoons of organic, extra-virgin olive oil
  • Salt (whole mineral salt preferred)
  • Freshly ground black pepper


  1. Preheat oven to 350 degrees F.
  2. Put Brussels sprouts, whole garlic cloves, and olive oil together in a bowl.
  3. Toss to combine, and season with the salt and pepper, to taste.
  4. Empty the bowl onto a shallow baking pan and roast until tender and edges just start to brown, about 35 minutes.

This Nutrition Update is brought to you by Seasons.

For a personalized nutrition consultation with Carolyn Burris, call Seasons at
865-675-WELL (9355) to schedule an appointment.

Carolyn Burris, an east Tennessee native, earned her Bachelor and Master’s degrees in Community and Public Health Nutrition at the University of Tennessee, Knoxville. Her passion for helping those with nutritional needs brought her to Seasons. Carolyn particularly loves encouraging those struggling with food intolerance, obesity, fibromyalgia, and fatigue.


» Healthy Holiday Desserts

» 4 Foods That Build The Immune System

» 10 Ways to Increase Your Water Intake and Enjoy the Benefits of Water

» The Truth About Buying Organic: Is It Worth The Extra Cost?

» The Amazing Chia Seed!

» Nuts over Walnuts!

» Get Your Plate in Shape!

» What’s for Breakfast ?

» Fresh Winter Produce

» Healthy Holiday Desserts!

» Staying on the Health Track through the Holidays

» Pumpkins: More Than Just Fall Decorations

» Gluten-Free Can Be Healthy and Tasty!




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Top 5 Reasons for NOT Buying Supplements at Discount Stores: Pharmaceutical-Grade Supplements Explained

Over 75 percent of the world’s population takes some kind of supplement daily. I am a huge advocate of supplements. Everybody should be taking, at the very least, a multi-vitamin. We just don’t get the same nutritional value from our foods that our parents and their parents did.

But will any source do? The quality of most over-the-counter (OTC) supplements just won’t cut it. The old adage “You get what you pay for” still rings true. If it costs $5 for a month’s supply of a particular vitamin, you are getting the quality of that $5, which is not much. So why pay $40 for that same vitamin because it is labeled “pharmaceutical grade?” Let me explain.

As stated by Health*Edge Sciences, there are three grades of raw materials in the U.S.:

  • Pharmaceutical Grade
  • Food Grade
  • Feed Grade

Pharmaceutical grade is defined as greater than 99% purity without binders, fillers, dyes, or other substances. Food grade means it safe for human consumption. And feed grade implies it is safe for animal consumption (which usually ends up as human consumptions…but that is an article for another day). And can the FDA monitor all these supplements in the Unites States? Of course not. It is beyond their scope and ability.

Let’s make break down pharmaceutical grade into a more applicable definition.

1. Quality

Many supplements will only contain 10% of the raw material and 90% of other fillers. 

2. Contamination

Lack of purity or contamination has been a long-standing problem. From news reports, you might already know that Mercury-contaminated fish had been used in many Omega-3 supplements. That’s not the case with pharmaceutical grade supplements as they commonly exceed the definition of “pharmaceutical grade.” For example, Nordic Naturals exceeds both the Norwegian Medicinal and European Pharmacopoeia standards.

How about globally? According to ConsumerLab in 2002, 5-10% of all supplements were contaminated with lead. Lead in any level is toxic to the body. To have any contamination of such toxic substances as Lead and Mercury is simply unacceptable. Lead and Mercury are listed #2 and #3 respectively, in the 2007 Agency for Toxic Substances and Disease Registry‘s toxicity rankings.

3. Bioavailable

All supplements and prescriptions have fillers in them. These fillers are needed, but they can cause many problems with the supplement. First, they can actually inhibit the absorption of the product, leaving the products completely useless. Second, the filler can be toxic to the body. Third, the filler can be a common allergen.

4. Active Form

The key to a good vitamin is not just if the vitamin/supplement is absorbable, but is it absorbable in the active form. Why is this important? One example is the energy required to convert from an inactive to active form. Many of the clients that we see  at Seasons struggle with energy production, ATP. The conversion of inactive to active requires enzymes, which requires energy. We conserve energy by giving the supplements in the active form when at all possible.

The most common prescribed vitamin B12 on the market is cyanocobalamine. The body makes cyanide as a by-product of the break down of cyanocobalamine. Obviously, we want to avoid the introduction of any potentially toxic substance to the body. At Seasons, we choose to give the active form of Vitamin B12, methyl-cobalamine, to avoid this toxic by-product. There is no reason to give the inactive form of Vitamin B12.

5. Third Party Testing

A good test of any product, is not what you say about it, but what third parties say. This is one of the big benefits of pharmaceutical grade supplements. They will be tested by third party companies to assure quality, potency, and absence of contamination. Of course, there are some “pharmaceutical grade” companies that don’t follow these standards, and this is the reason to work with your Integrative Medicine physician to ensure that your supplements are of the highest quality.

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4 Foods That Build The Immune System

Seasons ~ Nibble on This!


4 Foods That Build
The Immune System

by Carolyn Burris

MS, Nutrition Counselor at

Seasons of Farragut

Early fall has come with cooler temperatures that challenge our adjusting immune system. What can we do to build our health and keep our immune system hardier through the fall and winter?

Your immune system combats viruses, infections and disease. It is also responsible for destroying cells within your body when they become cancerous. Numerous factors affect your immune system, including lifestyle habits, environment, diet, age, stress and genetics.

Studies have established that one of the most important factors in supporting and strengthening a healthy immune system is good nutrition. Healthy eating can help keep your immune system poised to function properly. Poor nutrition results in more infections, slow healing from injury and infections, and increased susceptibility to symptoms and complications. Strengthen your immune system with these foods.

1. Superfoods.

Some foods have been coined “superfoods” because of their high nutrient content, antioxidant content, protein levels, essential fatty acids, and fiber. These foods have potent immune system-strengthening perks and may also reduce the effects of medical conditions. Incorporate a variety of superfoods into your diet such as blueberries, avocados, spinach, and kale.

2. Antioxidants.

Many of the richest sources of antioxidants are found in fruits and vegetables. The antioxidants vitamin A and vitamin C help give fruits and vegetables their color and provide potent virus and harmful bacteria combating benefits. According to Dr. George L. Blackburn, associate director of the division of nutrition at Harvard Medical School, you need at least 5 – 9 fruit and/or vegetable servings daily, and these foods should fill at least two-thirds of your plate. The varieties that are high in vitamin A, C and other immune-fighting nutrients include leafy greens, mushrooms, bell peppers, broccoli, brussels sprouts, carrots, tomatoes, berries, asparagus, papaya, winter squash, oranges, and mangoes.

3. Protein.

Protein is also an essential nutrient for a healthy immune system. Research studies show that deficiency of high-quality protein can result in depletion of immune cells, inability of the body to make antibodies, and other immune-related issues. High quality protein, such as eggs, seafood, wild game and organic, free-range poultry and meats provide significant amounts of protein and nutrients like iron, B vitamins, and zinc. Low zinc intake has also been associated with increased risk for infections, such as pneumonia, in people with compromised immune systems.

Fatty fish such as salmon, mackerel, tuna, cod and halibut provide additional benefits of omega-3 fatty acids which helps reduce inflammation triggered by infection, injury, and disease. Other omega-3 rich food sources include flaxseeds, chia seeds, walnuts and leafy green vegetables such as spinach and kale. Also, consider eating dried beans and peas for their immune-boosting protein and fiber rich content.

4. Whole grains.

Whole grains also provide a variety of vitamins, minerals, and fiber that contribute to immune system function. Examples of whole grains include organic forms of oats, spelt, brown rice, wild rice, and popcorn. Whole grains also provide vitamin E which is an antioxidant recommended by the ADA for the immune system.

Commit to healthy eating and take care of your body. Maintaining your immune system’s ability to fight is like maintaining a car – it needs the proper fuel! Here is a recipe packed with immune fighting nutrition!

Healthy Glazed Honey Mustard Salmon with Lentils and Kale

Serves: 4

Hands-on time: 15 minutes

Total time: 45 minutes


  • 1 cup brown lentils, picked over and rinsed
  • 8 oz kale, chopped (about 8 packed cups)
  • 4 6-oz wild-caught salmon fillets
  • 1 tbsp raw honey
  • 2 tbsp Dijon mustard
  • ½ teaspoon garlic powder
  • Ground black pepper and sea salt, to taste
  • Olive oil


  1. Preheat oven to 450°F.
  2. In a large saucepan over high heat, bring 4 cups water to a boil. Add lentils and kale. Cover and simmer over medium-low heat for 25 minutes, stirring occasionally. Remove lid and simmer 5 to 10 minutes more or until lentils and kale are tender. Season with salt and pepper, to taste
  3. Meanwhile, place salmon fillets in a baking pan and brush with olive oil. Season salmon with garlic powder, salt and pepper, to taste. Bake for 12 minutes.
  4. In a small bowl, stir together honey and mustard. When salmon is ready, remove fillets from oven and coat thoroughly with honey-mustard glaze. Return to oven and bake 10 to 15 minutes more or until cooked through.
  5. Divide lentil mixture among 4 plates. Top each with a salmon fillet and serve immediately.

This Nutrition Update is brought to you by Seasons. For more nutrition tidbits, visit our website at seasonswellness.com.

For a personalized nutrition consultation with Carolyn Burris, call Seasons at
865-675-WELL (9355) to schedule an appointment.

Carolyn Burris, an east Tennessee native, earned her Bachelor and Master’s degrees in Community and Public Health Nutrition at the University of Tennessee, Knoxville. Her passion for helping those with nutritional needs brought her to Seasons. Carolyn particularly loves encouraging those struggling with food intolerance, obesity, fibromyalgia, and fatigue.


» 10 Ways to Increase Your Water Intake and Enjoy the Benefits of Water

» The Truth About Buying Organic: Is It Worth The Extra Cost?

» The Amazing Chia Seed!

» Nuts over Walnuts!

» Get Your Plate in Shape!

» What’s for Breakfast ?

» Fresh Winter Produce

» Healthy Holiday Desserts!

» Staying on the Health Track through the Holidays

» Pumpkins: More Than Just Fall Decorations

» Gluten-Free Can Be Healthy and Tasty!


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Smart Foods to Help You Focus and Boost Productivity by Cody Larson

You’ve no doubt heard the old saying “You are what you eat.” Well, recent medical research has highlighted links between diet and improved mental functioning, raising the distinct possibility that, in fact, “You think what you eat.”

That could be encouraging news for youngsters diagnosed with attention deficit hyperactivity disorder (ADHD), seniors struggling with the onset of dementia and anyone who desires to think more clearly and focus for longer periods of time.

Lots of foods are rich in the vitamins and other nutrients that can boost cognitive functioning, some which are well-known and others that are less-familiar. Among them:

Blueberries: Regular blueberry consumption has been shown to improve memory function. Blueberries are rich in antioxidants, which aid in preventing damage caused by free radicals. And the good news doesn’t stop there. Research has also found that these little blue jewels can reverse age-related diminishment in coordination, balance and motor function.

Eggs: Did you know egg yolks are rich in choline, an important nutrient in improving memory function?

Broccoli: According to the authors of “365 Ways to Boost Your Brain Power,” broccoli – or, more specifically, broccoli sprouts – is a super food that has been linked to staving off the onset of Alzheimer’s disease.

Flax seeds: Flax seeds are packed with alpha-linolenic acid (ALA), a fatty acid considered beneficial in combatting a range of health conditions, including heart disease, cancer and high cholesterol. Some evidence also suggests benefits for the brain’s cerebral cortex, where sensory information is processed.

Salmon: Rich in omega-3 fatty acid, salmon promotes the growth of brain tissue, helping counter the effects of Alzheimer’s disease and other age-related cognitive disorders.

Chocolate: For those with a sweet-tooth, perhaps the most exciting news to come out of medical research in some time is that eating chocolate can sharpen cognitive ability. Yes, chocolate! And both dark and milk chocolate have benefits. Dark chocolate is rich in antioxidants and can improve mental focus and concentration; milk chocolate is believed to improve memory and reaction time. (So, have your doctor write you a prescription for a 30-day supply of Hershey’s bars immediately!)

Foods to Avoid

If, after adding some of these super foods to your diet, you haven’t experienced the benefits you were hoping for then it’s time to consider taking certain foods out of your diet. Many people are unaware that they have food intolerances that can have a negative effect on cognitive functioning.

For example, some people may experience a turnaround after removing wheat and gluten from their diets. For others, yeast, dairy products, soy or corn may be the culprit. If you think you may have an intolerance to any of these foods, cut it out of your diet for a few weeks and see whether your ability to focus improves. (Food Sensitivity Testing is also available for a more in depth screening of reactions to over 300 foods, chemicals and other substances associated with inflammation that are linked to chronic health problems.)

Your brain is full of potential, but in order to reach that potential you need to treat your brain to a healthful buffet. Start by adding some of these super foods to your diet and getting rid of any foods that may be causing you more harm than good.


About the Author

Cody Larson works with the Jacksonville University School of Nursing where he regularly writes on topics regarding general health and wellness. You can follow him @codylarson on Twitter.

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Navigate Your Health Journey With Good Reading


Because Tennessee ranks 39th in overall health of its citizens [according to America’s Health Rankings], we are passionate about educating the community on how to improve their health. I spend time daily reviewing the latest findings from scientific studies related to health and wellness topics to insure that Seasons is always offering the latest and best solutions for pursuing wellness.

Contrary to the belief of many, good health is not something that can be mandated from government or given to you by a physician. Health is a personal journey acheived only through education and self-awareness. At Seasons, our goal is to provide you with the resources you need to improve the health of you and your family.

Here are five books that are easy reads and are rich in good information for your health journey.

Inflammation Nation by Floyd H. Chilton, PhD

Inflammation Nation was written by Dr. Floyd H. Chilton in 2005. While the book goes back a few years, it is still incredibly relevant. Inflammation is one of the primary problems/obstacles to health today. Inflammation, in the short term, is a necessary part of the healing process. When you are cut, the “inflammation” present through redness, pain, and swelling works to protect the body from invasion and to start the process of healing. But the inflammation subsides quickly. However, in some, inflammation rages on and promotes disease.

It would make sense that if something, certain types of food for example, were causing inflammation in our body and ultimately leading to disease, we would want to eliminate the problem, reduce the inflammation and prevent disease, right? Dr. Chilton discusses the immune system and how our diet affects it. The old adage “you are what you eat” definitely applies here.

Inflammation Nation is an easy read and provides many easy recommendations to incorporate into your daily life.

The Wheat Belly by William Davis

The Wheat Belly is written by William Davis. Very rarely do I encounter clients that have not read or heard of this book. This book touches on a growing problem in America and the world today – an adulterated food supply. Not food supply that is adulterated with parasites or bacteria, but that is adulterated from within. What does that mean? In The Wheat Belly, Dr. Davis touches on the fact that the wheat of today is not the wheat our parents ate. Not only is the nutritional value present in wheat lost, but the genetic modification is likely contributing to inflammatory problems.

The problem with genetically modified foods (GMO) is we have limited knowledge of their impact on the body. And the federal government and its agencies have never done a good job of investigating these items before rushing them to market. Just look at the history of environmental toxins such as phthalates, parabenes, and other volatile solvents, all brought to market labeled as safe only to be removed from the market when revealed as seriously dangerous toxins.

This book is also a very easy read and provides easy dietary recommendations to immediately bring positive changes to your health.

What Your Doctor May Not Tell You About Breast Cancer by John R. Lee, M.D., David Zava, Ph.D., and Virginia Hopkins

This was the very first integrative medicine book I read in 2006. This book goes back to several founding people in the integrative medicine movement like Dr. John Lee, an oncologist who led the movement in bioidentical hormones and saliva testing. Dr. Lee was ostracized by the medical community, but his commitment to his patients and to true scientific evidence is an example for all to follow. In fact, Dr. Zava believed in this movement so much that he started a saliva-testing company.

As it relates to breast cancer, there are few more published than Dr. Lee and Dr. Zava. I have met Dr. Zava personally on several occasions, and there are few that I would put above his in both scientific integrity and commitment to true science.

This book lays out a different approach to breast cancer, one focusing on prevention instead of early detection. Traditional medicine focuses instead on early detection and cancer treatment. Don’t get me wrong. We need that, but true prevention is where we should first focus.

The book is deep at points, but is a good discussion of biochemistry and physiology as it relates to breast cancer. Its focus on more natural ways to prevent breast cancer is based on the scientific research. The book clears up much of the misinformation about hormones and breast cancer and equips the reader to be advocate in the prevention of breast cancer.

The book’s authors were unafraid to take on traditional medicine, but do so with a good foundation of science.

The Blood Sugar Solution by Dr. Mark Hyman

Dr. Hyman is a great proponent of wellness and a pillar in the integrative medicine community. This book, published earlier this year, is an easy weekend read with numerous tools to incorporate into everyday life. The focus of this book is nutrition, sugar, in particular.

Obesity is at epidemic levels in the United States. According to CDC data, 13 states now have an obesity rate greater than 30 percent, while in the year 2000, NO states reported obesity rates greater than 30 percent. This book takes the major culprit head-on: diet.

The Blood Sugar Solution delves into diet, insulin, insulin resistance, and a host of other factors contribute to poor health. The book provides many tools to succeed in the “battle of the bulge,” and even includes recipes to help you succeed in your personal health journey.

What Your Doctor May NOT Tell You About Hypertension by Dr. Mark Houston

If you ever have the chance to meet Dr. Mark Houston, you will surely be impressed. Mark Houston, M.D., is Associate Clinical Professor of Medicine at Vanderbilt University School of Medicine, Director of the Hypertension Institute and Vascular Biology, and Medical Director of the Division of Human Nutrition at Saint Thomas Medical Group, Saint Thomas Hospital in Nashville, Tennessee.

While his list of credentials are a mouth full, to hear him speak will fill your ear! As a cardiologist focused on an integrative approach, there are few that speak so eloquently on the deep biochemical disease found in cardiovascular disease.

While the subject matter might sound intimidating, this book, is a very easy read and focuses on the underlying dynamics of hypertension and associated complications. Dr. Houston defines the problem and lays out solutions with his wildly successful program for treatment of hypertension using an integrative medicine approach.

Dr. Houston also provides a health discussion of hypertension medications, when needed, and the mode of action and side effects of each. This a definite must-read for anyone on hypertension medications. You might just become more informed than your own physician!

While this book is a self-help guide to natural treatments of hypertension, it is based on sound science and the approach has been extremely successful. This book is also heavily referenced, allowing you the option of pursuing deeper learning if desired. This book removes every obstacle to reducing hypertension except you. It’s your job to act on what you read.

The Naturally Healthy Woman: Whole Health for the Whole Woman by Shonda Parker

Yes, I know I said five and this is number six! But this is a very good manual for women and their health. As an OB/Gyn, my first passion was women’s health. The author, Shonda Parker, whom I have met, is a true blessing to know. There are few who have a passion for health that exceeds hers, and she has an ever better spirit. Shonda is a nurse midwife, has authored many books, and speaks nationally on health and other related topics. This book highlights many of the health issues facing women today, and I predict that the edges of this book will become tethered due to your repetitive use after reading it.

As a nurse midwife, the author’s first passion is pregnancy. This book begins by touching and then builds into many other health issues affecting women. The author provides many natural remedies at the end of each section for the different health issues discussed. The book not only provides natural therapies for the mother/wife, but also for the rest of the household.

Every pathway to health is different. Every journey to wellness is unique. At Seasons, our desire for wellness for all begins with education and knowledge for you. I hope that these books will become additions to your library and provide you with the knowledge you need in your personal journey toward wellness.

Meal Planning Made Easy with Online Recipe Resources!

“If you fail to plan, you are planning to fail,” said Benjamin Franklin. This statement holds true in many areas of life, including meal planning. The modern American lifestyle is always on the go, and meal planning doesn’t always top the list. Easily accessible healthy recipes will help you plan ahead for nutrition success.

You don’t have to file hardcopy recipes in a box or binder anymore, you can let your computer categorize and store them for you! Here are three recipe organization websites that you may want to try:

Saymmm.com and kitchenmonki.com are very similar. Features include:

  • Store your own recipes with just a few clicks
  • Share your recipes with others that have an account
  • Search recipes in the database
  • Create weekly menus
  • Create shopping lists that you can send to your phone.

Onetsp.com is a little less complicated and more for the beginner who only wants to store their recipes:

  • No other community involvement
  • Creates shopping lists
  • Stores your own recipes

Start storing your recipes “smartly” and make planning ahead for meals easier. This recipe comes from Kitchenmonki.com:

Avocado and Orange Salad









  • 1 tablespoon minced Garlic
  • 1 teaspoon Olive Oil
  • 1⁄2 teaspoon Black Pepper
  • 1⁄4 teaspoon Kosher Salt
  • 1 Orange
  • 1⁄2 cup Grape Tomatoes, halved
  • 1⁄4 cup Red Onion, thinly sliced
  • 1 cup Avocado, sliced


  1. Combine garlic, olive oil, black pepper, and kosher salt in a medium bowl.
  2. Peel and section orange; squeeze membranes to extract juice into bowl.
  3. Stir garlic mixture with a whisk.
  4. Add orange sections, grape tomatoes, onion, and avocado to garlic mixture; toss gently.
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Detoxing for YOUR Health!

Seasons ~ July Nibble on This!
Detoxing for Your Healthby Carolyn Burris

On a daily basis we eat, drink, breathe, and handle toxins without even a thought of the damage to ourselves or potential exposure to our loved ones.In fact, a recent article in the British Medical Journal quotes a study estimating that 75 percent of most cancers are caused by environmental and lifestyle factors, including exposure to chemicals. Another report by the Columbia University School of Public Health shows that approximately 95 percent of cancer is caused by diet and environmental toxicity. Alarmingly, other studies show that most Americans have somewhere between 400 and 800 chemicals stored in their bodies, usually in fat cells.

Unfortunately, toxins are everywhere including our water, air, and food. Most do not realize the accumulating health effects because they are subtle beginning with general health symptoms such as fatigue, forgetfulness, and increased illnesses. The full impact may not come until we are diagnosed with a chronic health condition and/or disease.

At Seasons we can test for toxins as well as other factors and determine the best way to treat your unique health issues.

With all the environmental and dietary exposures to chemicals, heavy metals and other toxins, how do we improve our health?

Natural Detoxification

We begin with removal of substances harmful to our bodies. Detoxification, detox for short, is the body’s natural, ongoing process of either eliminating or neutralizing toxins from the body.

Toxins include anything that can possibly harm body tissue, even waste products that are excreted from normal cell processes, such as ammonia, lactic acid, and homocysteine, as well as man-made toxins to which we are exposed. Our liver, kidneys, intestines, lungs, skin, blood, and lymphatic systems work together to make sure that these toxins are changed chemically into less harmful compounds and excreted from the body.

The blood, for example, transports nutrients in from the foods we eat and transports waste products out to the liver. The liver is a key organ for detox because it has over 400 functions and filters over one liter of blood every minute. Our bodies are detoxifying 24 hours a day!

Detoxification Through
Healthy Living

Next, a diet that supports the body’s ability to efficiently remove toxins and to maintain or improve our health will amplify the natural detoxification performed by your body. If your health is impaired, improving your diet will facilitate efficient elimination. Sadly, the Standard American Diet (SAD) is high in fat, sugar, refined grains, fast foods, and processed foods and low in water, fiber, and fresh nutrient-dense food. Our body’s pathways of elimination become overburdened due to the lack of vitamins and minerals necessary for all the functions of the body. This leads, eventually, to chronic health difficulties and disease.

  • Eliminate processed or refined foods.
  • Eliminate sugar, artificial sweeteners and additives.
  • Increase water intake to 8 – 10 eight ounce glasses per day (filtered).
  • Eat whole, organic fruits.
  • Eat at least 5 – 7 servings of green, leafy, red and orange vegetables (organic preferred).
  • Choose free range, organic eggs, meats, poultry and wild caught fish.
  • Eat organic grains, nuts, beans and seeds.
  • May need to avoid dairy and gluten as they often create sensitivities.
  • Exercise regularly according to your doctor’s recommendations.
  • Get restful sleep, preferably 7-8 hours per night.

If you have not been committed to healthy eating, a lifestyle change is needed and foundational in improving your body’s ability to remove toxins. However, you can make important changes on your own that would strengthen your health and the body’s ability to efficiently remove the wastes. Remember, the human body has tremendous potential to improve, and you can start today by making healthier decisions about what you eat! Here is a healthy recipe to try and enjoy!

WARNING: Please be careful if you decide to embark on a “detox” diet program. Anyone who is considering this should consult a qualified health professional and/or their medical doctor first.


Spinach, Apple, Walnut Salad

Prepare this easy to make salad on a warm summer evening. With each bite, you get a splash of juice and the crunch of healthy walnuts!


  • 5 tablespoons extra-virgin olive oil
  • 1-2 tablespoons organic balsamic or apple vinegar
  • 1 tablespoon fresh lemon juice
  • 3 tablespoons filtered water
  • 1/4 teaspoon whole mineral salt
  • 1/8 teaspoon black pepper
  • 1/8 teaspoon garlic powder
  • 5 – 8 ounces organic spinach (1 bag)
  • 3/4 cup cut organic raw walnuts

Note: can add herbs of your choice


  1. Whisk together oil, balsamic or apple vinegar, lemon juice, water, garlic, herbs, salt and pepper. Keep refrigerated.
  2. Dice 1 large organic apple sliced and chopped in small sections
  3. Toast the walnuts and toss spinach, apple, and walnuts in large bowl with just enough dressing to coat.

Makes 4-6 servings.

This Nutrition Update is brought to you by Seasons. For a personalized nutrition consultation with Carolyn Burris, call Seasons at 865-675-WELL (9355) to schedule an appointment.

Carolyn Burris, an east Tennessee native, earned her Bachelor and Master’s degrees in Community and Public Health Nutrition at the University of Tennessee, Knoxville. Her passion for helping those with nutritional needs brought her to Seasons. Carolyn particularly loves encouraging those struggling with food intolerance, obesity, fibromyalgia, and fatigue.


» The Truth About Buying Organic: Is It Worth The Extra Cost?

» The Amazing Chia Seed!

» Nuts over Walnuts!

» Get Your Plate in Shape!

» What’s for Breakfast ?

» Fresh Winter Produce

» Healthy Holiday Desserts!

» Staying on the Health Track through the Holidays

» Pumpkins: More Than Just Fall Decorations

» Gluten-Free Can Be Healthy and Tasty!


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