Seasons Welcomes Aesthetician and Massage Therapist, Alisa Grindall
Alisa Grindall, LE & LMT
Seasons Wellness Spa is thrilled to welcome Alisa Grindall to the wellness team. Alisa has fourteen years experience in the spa industry, including nine years with the exclusive Spa at Blackberry Farm. She is a 1997 graduate of the Tennessee Technology Center at Nashville and 2009 graduate of Tennessee School of Therapeutic Massage, holding dual Tennessee licenses for aesthetics and massage.
Alisa has several specialized certifications including Reiki Massage, Microdermabrasion and Myofascial Integrative Techniques. Alisa specializes in deep tissue massage, facials, waxing, energy work and skin treatments. She has found success and happiness in the spa industry and loves educating clients about their skin and well-being based on her belief in a healthy mind, body and spirit.
For more information on available services at Seasons Wellness Spa, visit our services pages or call us at (865) 675.9355.
Falling for Fall Fruits and Vegetables
As we move into the fall season with its beautiful colors, we are reminded also of the vibrant colors in our fall fruits and vegetables that are packed with vital nutrients, preparing us for the colder weather ahead. From September to November, the autumn harvest brings a variety of healthful and delicious produce, from broccoli, pumpkins, and sweet potatoes to apples, grapes, and pomegranates.
According to a recent survey by the Centers for Disease Control and Prevention, Americans do not eat enough fruits and vegetables. Three of every four Americans are failing to eat vegetables at least three times daily, and two out of every three are failing to eat two fruits daily. According to the government health guidelines, the majority of people should be eating at least 2.5 to 3 cups of vegetables daily and 2 cups of fruit a day. What a wonderful time of year to challenge yourself to increase these nutrient dense rich foods!
To get the best of what fall has to offer, be aware of what is in season around you. Also, do not
be afraid to try something new such as leeks, brussel sprouts or figs. Also, fruits such as
cranberries, apples, and kiwis are not only tasty but are also rich in essential vitamins, minerals and antioxidants such as vitamin C, potassium, quercetin and flavanoids. Antioxidants boost
immunity, slow aging, and may help fight cancer.
For the fall veggies, the cruciferous family which includes cabbage, rutabaga, and cauliflower, offer a compound known as glucosinolates, which also may have cancer- fighting abilities. And what about the pumpkin with its typically vibrant orange color. Pumpkins are extremely rich in vital anti-oxidants and vitamins. This simple low cost backyard vegetable has minimal calories yet packed with vitamin A and flavonoid poly-phenolic antioxidants like leutin, xanthins and carotenes. Health benefits would include promoting good eyesight, increased dietary fiber, and an improved immune function to name a few. Don’t forget to eat the pumpkin seeds which are a good source of alpha-linolenic acid, an omega-3 fatty acid that may help those with inflammation, heart disease, high blood pressure, or high cholesterol.
Fall is a bountiful time of year. So let’s get on board to healthy eating and enjoy a variety of fall fruits and vegetables. Here is a fun fall recipe using pumpkin and apples!
Pumpkin Apple Pancakes with Apple Cinnamon Syrup
Yield: 10 pancakes
For the pancakes:
- 1 cup pumpkin puree
- 1 apple, peeled and cut in very small pieces
- 1 1/3 cup organic flour (can use wheat, but also oat, millet, or rice for gluten allergies)
- 2 teaspoons baking powder
- 1/2-1 teaspoon cinnamon
- 1/2 teaspoon ground cloves (optional)
- 1/2 teaspoon pumpkin pie spices
- pinch salt
- 1 cup organic milk (can use a non dairy choice such as almond, coconut, or rice)
- 2 tablespoons maple syrup, honey, or agave syrup (can use stevia or xylitol equivalent)
- 1/2 teaspoon vanilla
For the syrup:
- 1 cup apple cider or apple juice preferably organic
- 1 tablespoon organic sugar (or agave, honey or stevia/xylitol equivalent)
- 1 teaspoon cinnamon powder
- 2-3 sticks cinnamon bark
Directions:
- In a large bowl, place the flour, baking powder, spices and salt. In a second bowl, place the pureed pumpkin, the sweetener, vanilla, and milk.
- Peel the apple and cut it in small pieces directly into the pumpkin milk mixture.
- Meanwhile, place the ingredients for the syrup in a small sauce pan and cook down until it has the consistency of syrup.
- When ready to make the pancakes, pour the pumpkin-apple mixture into the bowl with the dry ingredients and mix well with a spoon. Heat a frying pan or griddle and spray with a bit of oil. When the pan is hot pour a spoonful of batter for each pancake. When bubbles appear on the top, it is ready to flip. Serve with the cinnamon apple syrup, maple syrup, honey or sprinkled stevia or xylitol.
Bamboo & Rattan Massage Now Offered at Seasons!
For centuries bamboo has been an essential part of everyday life throughout all of South East Asia. No one knows when the first use of bamboo tools were used to help tired muscles, but it was only natural that they would create massage tools our of the material that was abundant and signified luck, longevity, friendship, peace and harmony.
Bamboo and Rattan Massage Tools
Bamboo Massage uses a special set of beautifully crafted bamboo and rattan tools. They are natural with their coloration and texture so no two sets are exactly the same. The smooth surface of the bamboo feels good on the body of the client as well as in the hands of the therapist. It is not a rare occurrence for the client to mention they cannot tell the difference between the hands of the therapist and the bamboo tools.
There are specific tools designed to work on different parts of the body. They are to used to maximize leverage and gravity with sliding, rolling, kneading, pivoting, levering, tapping and friction techniques. Since these tools cover such a broad area at once, they are extremely effective on trouble areas such as neck, shoulders, back and legs.
Warm Bamboo
Before the bamboo is applied to the body, both the bamboo and rattan tools are heated to a moderately warm temperature. The application process of the warm bamboo melts away the tensions while creating a deeply relaxing and soothing experience. The rotation of the bamboo tools help to maintain the warm bamboo feel throughout the massage.
The use of bamboo and rattan tools levels the playing field between smaller therapist and larger deeply muscled clients. If a client request to work deeper into the muscles this can be addressed with the proper use of the tools while maintaining a natural feel of the client’s massage experience.
Enter into a subconscious bliss like none other. The health benefits of this unique massage include increased circulation, relief of sore muscles, and a deep state of relaxation. And besides, it just feels incredibly exquisite!
Important: This massage is not recommended for clients that have acute conditions of diabetes, osteoporosis, the elderly, children, or pregnant women. Those on pain medication, blood thinners, and have inflamation should also avoid it.
Call 865.675.9355 today to make your appointment at Seasons!
6 Healthy Snacks for the Super Bowl
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 by Carolyn Burris
The Seasons Pick 6: Healthy Snacks for the Big Game Super Bowl parties usually include snacks loaded with calories, fat and preservatives. Take these ideas for tasty treats to create a deliciously healthy Super Bowl party. 1. Homemade guacamole served with Kavli Crispy Thin crackers 2. Unshelled edamame 3. Chunky salsa served with baked whole wheat pita chips 4. Hummus served with fresh veggies 5. Laughing Cow cheese served with grape tomatoes 6. Baked kale chips Baked Kale Chips Ingredients :
Directions: Preheat an oven to 350 degrees F (175 degrees C). Line a non-insulated cookie sheet with parchment paper. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt. Bake until the edges are brown but not burnt – approximately 10 to 15 minutes. This Nutrition Update is brought to you by Seasons. For more nutrition tidbits, visit our website at www.seasonswellness.com. For a personalized nutrition consultation with Carolyn Burris, call Seasons at 865-675-WELL (9355) and 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 after nine years as a stay-at-home mom to her two children. Carolyn particularly loves encouraging those struggling with food intolerance, obesity, fibromyalgia, and fatigue. |
Nibble on This! Drink Water!
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| by Nan Sprouse, FNP-BC
Each month we give you tips on increasing your nutrient intake through foods and supplements. This month’s tip will be on increasing one of the most important nutrients: water! Most people do not get enough water, especially during these hot summer months. Lack of water or dehydration, can cause many health problems, sometimes severe. These include fatigue, weakness, muscle cramps, light headedness when standing, headaches and more. You can get water through the foods you eat and fluids you drink. A good starting place to determine how many ounces of water you need each day is to divide your weight by 2. Ex: 150 lbs / 2 = 75 oz/day A refreshing twist to plain water is Cucumber-Orange Water: Ingredients: Directions:
The SparkPeople Food & Diet Tracker
This Nutrition Update is brought to you by Seasons. For more nutrition tidbits, visit our website at www.seasonswellness.com. For a personalized nutrition consultation with Nan Sprouse or Karen Smith, call Seasons at 675-9355 and schedule an appointment. |
Nan Sprouse, FNP-BC, received her Bachelor of Science in Nursing degree at University of Tennessee, Knoxville and her Master of Science in Nursing degree from Carson Newman College, becoming an Advanced Practice Nurse with specific research in Women’s health. Nan is working toward a fellowship in Anti-Aging and Regenerative Medicine. Nibble On This! Breakfast – The Most Important Meal of the Day!
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| by Nan Sprouse, MSN, FNP-BC
September is Better Breakfast Month Your mom was right…breakfast really is the most important meal of the day! Breakfast is quite literally “breaking the fast” that you have been in all night. During the night your body is using up a large portion of your stored carbohydrates. Once morning comes, you need to refuel and replenish that storage to provide energy for the day. Without starting your day with a plentiful breakfast, your body will go into starvation mode and start breaking down your muscles for fuel. If weight control is your concern, this is the last thing you want to do. Make sure you include a protein, fat and carbohydrate at each breakfast. Try this smoothie for a quick and easy start to your day. Strawberry Banana Bonanza Ingredients: 4 fresh strawberries ½ medium banana 1 tsp vanilla 1 tsp honey 4 cubes of ice ¼ cup milk 3 tbsp plain yogurt Directions: Combine yogurt, ice and milk in a blender and blend until smooth. Next, add strawberries and banana and blend until smooth. Add vanilla and honey and blend until smooth. Enjoy!
For more information about the Seasons approach to wellness or to schedule a consultation, call 865-675-WELL (9355). |
Nan Sprouse, MSN, FNP-BC, received her Bachelor of Science in Nursing degree at University of Tennessee, Knoxville and her Master of Science in Nursing degree from Carson Newman College. She is a certified Family Nurse Practitioner with specific research in women’s health. Nan is working toward a fellowship in Anti-Aging and Regenerative Medicine.Nibble on This! It’s All In The Color
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| by Nan Sprouse, MSN, FNP-BC
It’s all in the color! Beta carotene is a powerful antioxidant that protects the body from cellular damage caused by harmful free radicals. Its many benefits include:
This is the season to add lots of beta carotene to your diet. The fall is full of color and many of the fruits and vegetables are chock full of this super antioxidant. Browse the produce section of the supermarket to find your daily dose of beta carotene in sweet potatoes, pumpkin, spinach, collard greens, kale, carrots, turnip greens and winter squash. Remember, the richer the color, the more nutrients! Curried Mustard Greens and Garbanzo Beans with Sweet Potatoes Ingredients : 3 medium cloves garlic, sliced Directions: While steaming potatoes, slice onion and garlic. Heat 1 tbs. broth in 12 inch skillet. Saute onion in broth over medium heat for about 4-5 minutes stirring frequently, until translucent. Add 1/4 cup broth, garlic, curry powder, turmeric, and mustard greens. Stir occasionally until mustard greens are wilted, about 5 minutes. Add garbanzo beans, diced tomatoes, salt and pepper. Cook for another 5 minutes. Mash sweet potatoes with olive oil, salt and pepper. If you need to thin potatoes more you can add a little broth. Serve mustard greens with mashed sweet potatoes.
For more information about the Seasons approach to wellness or to schedule a consultation, call 865-675-WELL (9355). |
Nan Sprouse, MSN, FNP-BC, received her Bachelor of Science in Nursing degree at University of Tennessee, Knoxville and her Master of Science in Nursing degree from Carson Newman College. She is a certified Family Nurse Practitioner with specific research in women’s health. Nan is working toward a fellowship in Anti-Aging and Regenerative Medicine. Nibble on This! An Apple A Day…
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| by Nan Sprouse, FNP-BC
October is National Apple Month and you know what they say: “An apple a day keeps the doctor away”! This very well may be true with the extent of health benefits found in apples. They are chock full of phytochemicals, quercetin, pectin, antioxidants and flavonoids. The many nutrients found in apples helps to:
There are many different varieties of apples to choose from so if you are not particularly fond of apples, maybe you have not tried the right one. Braeburn, Fuji, Granny Smith, Gala and Pink Lady are just a few and each has its own unique flavor. Before eating apples, remember to always wash them well and as always, organic is best. Apple Avocado Salsa Ingredients : 2 unpeeled apples, cored and diced 1/2 ripe avocado, peeled and diced 1 tsp. chopped fresh cilantro leaves 1 tsp. granulated sugar 1 tsp. fresh lime juice 1/2 tsp. minced jalapeno pepper 1/4 tsp. minced garlic Dash of pepper Directions: Mix all ingredients and serve.
For more information about the Seasons approach to wellness or to schedule a consultation, call 865-675-WELL (9355). |
Nan Sprouse, FNP-BC, received her Bachelor of Science in Nursing degree at University of Tennessee, Knoxville and her Master of Science in Nursing degree from Carson Newman College. She is a certified Family Nurse Practitioner with specific research in women’s health. Nan is working toward a fellowship in Anti-Aging and Regenerative Medicine. 