Wellspring: Fall 2023 Edition

Wellspring WHAT’S ON TAP AT CHWB

Wellbeing is a Family Affair This Fall at CHWB

Lengthen, Strengthen, and Tone in Pilates Reformers Classes at the Crosby Wellness Center Read more on page 18

Read more on page 6

FALL ISSUE 2023

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FA M I LY W E L L B E I N G

ABOUT OUR COVER A community center open to all, the Center for Health & Wellbeing provides countless ways for families to support their health and wellbeing together. Our upstairs walking track provides the opportunity to engage in family physical activity; meaningful conversations and important connections can be made while walking in this space inspired by the healing power of nature.

Open tables in our Commons can be used for family art projects or for tackling one of the many puzzles we make available to CHWB visitors, or for quiet reading time and contemplation in our beautiful public space. End your visit to CHWB with a meal at Nourish Coffee Bar + Kitchen, the health-focused café located inside CHWB, and establish healthy eating habits that will last a lifetime.

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TA B L E O F C O N T E N T S

Inside This Issue

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ReCenter Yourself: Finding Your Healthy Place

Community Education Listings + Cooking Classes

Learn about our Wholeness, Fitness, and Medicine programs and services that inspire your healthiest you.

Browse our upcoming slate of Wholeness, Fitness, and Medicine programs – all open to the public, and many of them free.

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Holiday Word Search

Healthy Holidays

Performing word searches can boost your memory retention, improve your mental health, and grow your vocabulary. Tackle this Holiday word search and do just that.

Don’t wait until January to get a jumpstart on your healthy 2024 – invest in yourself today by joining a special Healthy Holidays program.

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17 Pilates Reformer 101

Making Wellbeing a Family Affair With all that is going on in the world, it’s normal to feel a lack of control and increasing anxiety, and to question how we best support our children’s wellbeing while managing our own.

Here are five easy tips for fostering wellbeing in your own home.

Find out why Pilates reformer classes at the Crosby Wellness Center may be the newest perfect-fit routine for you.

21 Five Fibroid Facts

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If uterine fibroids appear in your future or if you have recently been diagnosed, rest assured knowing these five lesser known facts about fibroids.

Special Fall 2023 Family Wellbeing Programs Learn more about our special slate of Community Education programs that are designed to empower parents with resources to foster happy, healthy homes and families.

The Center for Health & Wellbeing is a partnership between the Winter Park Health Foundation and AdventHealth.

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ReCenter Yourself

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ife is busy. Between your many obligations, you need a place to center yourself and find community. You need a place where you can nourish your body, mind and spirit in new ways, every day.

The Center for Health & Wellbeing is where wholeness, fitness and medicine come together to help you achieve your optimal state of wellbeing. At CHWB, you’ll find the tools to live a healthier, more gratifying life. Best of all, it’s a beautifully designed and accessible place where you are

The Center for Health & Wellbeing was born from many years of collaboration between the Winter Park Health Foundation and AdventHealth, and the desire from both organizations to make a more significant, longer-lasting impact on the whole-person health of our communities.

The Center for Health & Wellbeing is open to the public – no membership is required to be a part of our community.

Medicine

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Health and wellness programs designed to give you the tools to improve your quality of life

Renowned AdventHealth physicians offer a full range of health services, including:

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Cooking classes and tastings that showcase food as preventive medicine

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Chronic condition management

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Nourish Coffee Bar + Kitchen, serving healthy and delicious selections, plus coffee, smoothies and snacks

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Medically assisted weight-loss programs

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Sports medicine and rehab, and more

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Public spaces for work and play

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A variety of lush, tranquil gardens

The Crosby Wellness Center at the Center for Health & Wellbeing is the only Certified Medical Fitness Facility in Central Florida. Membership includes: •

Two pools and the latest weight and cardio equipment

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Group exercise classes, and private and group lessons in the Pilates Reformer Studio

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Active medical oversight of facility programming

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Personal training from certified and licensed staff

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Health-risk reduction and therapeutic-lifestyle programs

Additionally, an indoor walking track, an outdoor walking path and fitness-focused CHWB Community Education Programs are free and available to the public.

L E T U S S H O W YO U A R O U N D

Wholeness

Fitness

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invited to relax, learn, re-energize and center yourself.

Discover your personalized path to whole-person health.

When you book a tour of the Center for Health & Wellbeing, you’ll uncover your personalized path to whole-person health, supported by our world-class programs and amenities.

Scan the QR code to schedule a 45-minute tour of the Center for Health & Wellbeing with our friendly Welcome Desk representatives, or visit YourHealthandWellbeing.org.

Holiday

WORD SEARCH B J A U H W J G G Q P B P G T B L L H U

T K Q U J B A A S M P Z B W X Y C C S F

S R X W K M Z J G T Z C Z W P W M V T Z

S V E Z Y A A X B K N Y W J L J D G Y P

Q R C A M B B T N G H V Q E I M Q P V M

I U R S T S I M O F B E G N X I W D C C

1. Spooky 2. Treats 3. Ghost 4. Thankful 5. Community

E D S X S S R S E Q U C G I A D S T E Z

X O Z G O W P J V F D L O B B A Y D M F

K L P V S E Q B U O E W U M P E H J S I

C P R F B D R G T Z O N R U M Q F P W T

S H B I S I I F Y U D H L Y F U G G V Y

A E L F G L R U D A Z C R D H T N A Q P

K B L H G F L Q N B V J A S L V T I A P

6. Abundance 7. Harvest 8. Merry 9. Jingle 10. Bright

L K T J R F R C I I S V F P M T K O T J

A T U S E W E G H O S T X O D D L E P Y

M U J R O H A R V E S T J O M B A X V K

R I Y R R E M P L H T I N K B F M R N D

M O L V T E L D N A C X E Y S L O R A C

A S M T J R H P R N U L E D I E R D J V

G E O I H E J C V W U L U F K N A H T N

11. Rudolph 12. Elf 13. Dreidel 14. Candle 15. Carols

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F O S T E R I N G W E L L B E I N G I N YO U R H O M E 6

Making Wellbeing a Family Affair

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OVID-19. Political and social unrest. Fears about the safety of our schools. Natural disasters and environmental concerns. Economic uncertainty. If we are honest, we can agree the last few years have been some of the most collectively difficult in memory for everyone – for ourselves and for our families.

With all that is going on in the world, it’s normal to feel a lack of control and increasing anxiety, and to question how we best support our children’s wellbeing while managing our own. What we can control, however, are the habits and practices we establish in our homes to promote a family culture of health and wellbeing that will help us navigate these current challenging times.

Five Easy Tips for Fostering Wellbeing in Your Own Home 1. Keep your own anxiety and fears in mind.

Little ears are often listening. While it is healthy and productive to talk through your anxieties with a loved one, be mindful of how often you do so in earshot of the children in your home. All parents want their children to grow up feeling safe and secure, and children often take on the things we articulate as our own fears. Make sure your serious and adult conversations are had without little ones to overhear.

2. Establish and encourage helpful and realistic routines.

Routines for children and their families are critical for peaceful and healthy days. Routines bring a sense of predictability and consistency into the home, which leads to feelings of safety and security. Rather than being rigid, flexible routines help children adapt to change and transitions.

These predictable scenarios through habits allow minds to adjust, understand what to expect, and alleviate anxiety over the unknown.

3. Be active together, and often.

We know that physical activity is related to endless physical and mental health benefits. And parents who model healthy lifestyle choices influence the decisions and behaviors of their children. For example, children notice when you open a bag of carrots rather than a bag of chips for snack time, or when you make family activity a priority for all. Family activity doesn’t need to be expensive, and it definitely doesn’t need to be intense. Establish simple routines that bring joy, routine and a sense of connection to your home. Instead of watching TV after dinner, enjoy a neighborhood walk or bike ride. Add a social element to your activity and ask other families to participate in an informal weekly game of soccer or volleyball.

4. Promote an environment of transparency and communication.

Communication is the foundation of any successful relationship, and this is true for families, too. Healthy and effective communication patterns within families contribute to positive mental and emotional wellbeing. Open and respectful communication allows family members to express their emotions, needs, and concerns; this fosters understanding and connection. Practice open and honest communication with your children and they are more likely to do the same with you.

5. Seek professional help if needed.

There is no stigma for taking care of your child in the best way you can, including by seeking professional mental health help.

It is important to get appropriate care if you are concerned about your child’s behavior. Talk to your child’s doctor, school nurse, or another health care provider and seek further information about the things that worry you. You can also ask your child’s primary care physician if your child needs further evaluation by a specialist with experience in child behavioral problems.

Learn more about the many ways the Center for Health & Wellbeing can support you and your family’s wellbeing at Y O U R H E A LT H A N D W E L L B E I N G . O R G .

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SPECIAL FALL 2023

Family Wellbeing Programs

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o-owners of the Center for Health & Wellbeing, the Winter Park Health Foundation (WPHF) is offering its Coordinated Youth Initiative (CYI) for the 27th consecutive year during the 2023 – 2024 school year. A partnership between WPHF and Orange County Public Schools, CYI is funded by the Foundation in the 13 public schools serving children and youth living in Eatonville, Maitland and Winter Park. Those schools are: Elementary Schools – Aloma, Baldwin Park, Brookshire, Cheney, Dommerich, Hungerford, Lakemont, Lake Sybelia; K-8 School – Audubon Park; Middle Schools – Glenridge and Maitland; and High School – Winter Park 9th Grade Center and Winter Park High. CYI is the Foundation’s oldest and perhaps best-known initiative, serving up to 11,000 students annually since 1997.

In the belief that “Healthy Kids Make Better Students and Better Students Make Healthy Communities,” the Winter Park Health Foundation sponsors a number of CYI programs aimed at tending to the mental and physical wellbeing of the

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children and youth in our community. Designed to support mental health in our students, the CHILL Counseling Program is a school-based counseling program for students in sixth through 12th grade who need help with issues such as divorce, grief and loss, low self-esteem, anger management and depression. CHILL Counselors focus on prevention and early intervention programs. There is no cost to students or families.

This fall, the Winter Park Health Foundation and AdventHealth are proud to present a special slate of community education programs at the Center for Health & Wellbeing that are designed to empower parents with resources to foster happy, healthy homes and families. These programs are all free and open to the public and include versions of the CHILL Program that WPHF supports in Orange County Public Schools.

Pre-registration is required.

Examining the Anatomy of Anxiety Tuesday, October 17, 6 – 7:30 PM Most people would admit to having felt some level of anxiety but what is it? Where does it come from? In this workshop, led by mental health counselors from the CHILL Counseling Program, you will learn about the anatomy of anxiety and practical ways to help regulate anxiety, whether it be for yourself or your struggling child or teen.

Healthy Boundaries Thursday, October 19, 6 – 7 PM

AdventHealth Baby Bunch

Join Licensed Mental Health Counselor Jill Hamilton Buss as she helps you explore your boundaries and learn ways to strengthen them, including how to handle chronic boundary crossers during the upcoming holidays – think well-meaning parents, partners, siblings or adult children.

Every Monday October – December, 10:30 AM – Noon Baby Bunch provides a space for moms to connect with other moms postpartum so they can discuss highs and lows of their breastfeeding journey and share any challenges that they are experiencing. This group is for moms with babies age newborn to 12 months old.

Infant/Child CPR Thursdays, October 5, November 2, & December 7, 6 – 7 PM You’ve covered all the basics about caring for your baby.

Now, learn how to save your baby’s life should she suddenly stop breathing, experience cardiac arrest or begin choking.

This class, led by a certified instructor, will teach you how to handle these emergencies.

Navigating Family Dynamics When We’re All Grown People Monday, November 13, 11 AM – Noon Even in the closest of families, conflicts can arise. As the entire family, including children, enters adulthood, it’s more important than ever to foster healthy lines of communication.

With some simple strategies, families can avoid the pitfalls and conflicts of the transitions and challenges often experienced amongst adult children, adult siblings and elders of the family. In this workshop, led by Licensed Mental Health Counselor Alison Issen, you will learn useful communication and negotiation strategies to keep your family stable, loving and healthy.

CHILL Chats Monday, October 9, 6 – 7 PM Wednesday, October 25, 6 – 7 PM There’s a reason parenting is called the toughest job on Earth – because some days, it really is! Come and chat with a mental health counselor about current mental health topics and how to help yourself or your children to prioritize mental and emotional health. This small group experience is a great opportunity to join and connect with other parents while getting feedback from a professional. Space is limited.

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Community

Education

P R O G R A M S 0 WHOLENESS

4 FITNESS

3 MEDICINE

Center for Health & Wellbeing Community Education Programs inspire your healthiest self. With diverse topics in the categories of Wholeness, Fitness, and Medicine, our dynamic programs are open to the public – no membership required – are free or low-cost and are presented in-person or via webinar. Please note the in-person programs listed here are just a sample of our full calendar. For our full calendar, to learn more and register for an upcoming program, please visit YourHealthandWellbeing.org/ Events. Pre-registration for all programs is required.

3 Movement as Medicine

0 Introduction to Meditation

Tuesdays, October 3 In-person & 17 Virtual, November 7 In-person & 21 Virtual, December 5 In-person & 19 Virtual, 2 – 3 PM

Tuesday, October 10, 3 – 4 PM

This class incorporates dance and creative movement to address balance, flexibility, and spatial awareness for people living with Parkinson’s disease. This AdventHealth class is offered once a month in person and once a month virtually.

Email to register: ORL.Parkinson@adventhealth.com

0 Projective Dreamworks: A Four-Part Series Thursdays, October 5, 12, 19, 26, 1 – 2:30 PM Are you puzzled by your dreams? With Judy Minear, a projective dream work expert, you’ll unpack the symbolic language of the “theater of the night” over the course of four small group sessions.

0 Nutrition for Perimenopause & Menopause Tuesday, October 10, 11 AM – Noon The hormonal changes that can occur during perimenopause and menopause can cause substantial symptoms in women, from hot flashes to weight gain and even bone fractures. In this class, certified lifestyle medicine physician Dr. Laura Varich will share how the latest medical research can guide you through this phase. You will also sample some recommended foods and learn to easily incorporate them into your diet. Program fee: $5.

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O C TO B E R - D E C E M B E R

October 10 is World Mental Health Day, and in honor of this global day dedicated to improving mental health, we invite you to learn how to meditate and more about the many benefits of the practice. Led by Crosby Wellness Center yoga instructor Nicole Elliot, you will also practice gentle stretches to better prepare the body for meditation.

0 Cooking with Collette: The Great Pumpkin Wednesday, October 11, 11 AM – 12:30 PM Not just festive front door décor for fall, with their savory flavor and powerful versatility pumpkins have a place in the kitchen, too. The great pumpkin is low in calories and rich in vitamins, minerals, and antioxidants. Chef Collette Haw will prepare (and you’ll sample): Creamy Pumpkin Soup, Roasted Pumpkin Salad and Streusel Pumpkin Muffins.

Program fee: $30.

4 Exercise for Arthritis Thursday, October 12, 11 AM – 12 PM Want to improve flexibility and ease joint pain? There are many exercises you can do to reduce the inflammation that arthritis can cause. Join Crosby Wellness Center group exercise instructor KK Swanson for a class focused on exercises and stretches you can do to feel stronger each day.

0 Learn How to Build an Herbal First-Aid Kit Friday, October 13, 11 AM – Noon Herbal at-home remedies can alleviate many minor ailments, including sore throats, minor digestive upsets or cuts and scrapes. And many of these herbs are likely already in your kitchen spice cabinet or refrigerator. Led by herbalist, plantbased chef and certified ACE health coach Julie Ward, you will learn about the herbal properties of 10 herbs and spices that no herbal first-aid kit should be without.

0 Found Poetry Tuesday, October 17, 11 AM – Noon Have you always wanted to write poetry but you’re not sure how? In this fun and creative class with CFCArts teaching artist Chris Hicks, you’ll create poems from “found” words and phrases cut from magazines and glued together on a sheet of paper.

3 Dementia Caregiver Connection Tuesdays, October 17, 2:30 – 4 PM & November 7, 10 – 11:30 AM When it comes to caregiving, knowledge is power. Don’t miss your opportunity to gain insight on topics every caregiver should know. This program will cover the topic of longdistance caregiving. Walk-ins welcome. Limited respite available during programs. Must pre-register for respite care 407-236-9997.

0 In the Kitchen with Katie: Whole Grains 3 Ways

In this workshop led by the Crosby Wellness Center’s KK Swanson, you’ll learn techniques and tools to build stronger bones and muscles to keep yourself healthy and safe. With the support of Swanson, who specializes in strength training and nutrition education, plan to be empowered to strengthen your bones through diet and exercise.

3 Stroke Support Group Thursdays, October 19, November 16, & December 21, 3:30 – 4:30 PM The stroke support group meets once a month to provide support, socialization and education to all stroke survivors, family, and caregivers with guidance from the AdventHealth Winter Park Inpatient Rehab team. RSVP by emailing inpatientrehabcflsupportgroups@adventhealth.com.

3 Food as Medicine: Elevating Health with Soy: Your Health to Wellness Friday, October 20, 11 AM – 12:30 PM Step into a world of health and vitality with Dr. Amber Orman, Chief Wellness Officer of AdventHealth Medical Group, and Registered Dietitian and Culinary Medicine Specialist Allison Harrell, as they delve into the remarkable health benefits of incorporating soy into your diet. You have two options to attend: join us in-person or watch along live online. Program fee of $30 to attend in-person; webinar free.

0 Tea Meditation Tuesday, October 24, 6 – 7 PM Julie Ward, a certified ACE health coach, leads a tasting of herbal teas and accompanying meditations, guiding you to notice where the energy moves in your body.

Wednesday, October 18, 6 – 7:30 PM Whole grains are an important part of a healthy diet. Work smarter, not harder by cooking one pot of grains and using them in several different dishes throughout the week. Join cookbook author Katie Farmand to learn to make (and sample) the following heart-healthy dishes: Broccoli-Dill Whole-Grain Pilaf, Whole-Grain Greek Salad, and Whole Grain “risotto” with Tomato and Parmesan. Program fee: $30.

4 Osteoporosis Prevention

0 Cooking with Collette: Mediterranean Diet: Fall Favorites Wednesday, October 25, 6 – 7:30 PM Chef Collette Haw is back with another of her popular Mediterranean Diet cooking programs to celebrate fall favorites. Join Chef Collette in the CHWB Nutrition Theatre where you’ll learn how to make and sample the following recipes: Sweet Potato & Kale Salad; Vegetarian Pumpkin Carbonara and Orange Olive Oil Cake. Program fee: $30.

Thursday, October 19, 10 – 11 AM 11

0 Artists’ Series: “Dracula” Lunch and Learn Tuesday, October 31, Noon – 1 PM Join us for our brand-new Artists’ Series, presented by Central Florida Vocal Arts. Celebrate Halloween with the stars from Central Florida Vocal Arts’ production of the musical “Dracula” as they share spooky songs and their own personal artistic journeys. Bring your own lunch from home or pick up something from Nourish Coffee Bar + Kitchen on the way in.

4 Halloween Dance Party Tuesday, October 31, 1 – 2 PM Spend your Halloween boo-gieing down with us. This class is all treats, with a few dance tricks thrown in for good measure!

Join Crosby Wellness Center dance instructor Jill Zaslevsky for a fun and spooky dance party. You will learn the steps to all your favorite Halloween dances, such as “Thriller,” and dance along to some of the most beloved Halloween songs.

Costumes are encouraged (but not mandatory), but make sure you’re dressed to get down to Monster Mash!

0 Florida’s Fabulous Trees Wednesday, November 1, 1 – 2 PM Florida has some of the most beautiful trees in the world.

From majestic and sprawling live oaks to our various palms to the flowering tabebuia trees that herald in spring each year, there are so many trees to love in the Sunshine State. In this class, led by the gardening experts at Fleet Farming, you’ll dive into all things Florida trees, including planting, maintenance and care of Florida’s native and edible trees.

4 Yoga Basics Thursday, November 2, 11 AM – Noon Curious about the benefits of yoga? People of all life stages and ages come to yoga for balance, agility, flexibility and to learn mindfulness. Join Crosby Wellness Center yoga instructor Becca Schmidt for a working presentation where you’ll learn 10 basic poses and a new appreciation for yoga!

0 Gratitude Vision Board Monday, November 6, 11 AM – Noon 12

End the year on a positive, grateful note with a spin on the classic vision board workshop. In this workshop, Chris Hicks, a teaching artist with CFCArts, will guide you through creating a visual representation of the things that mean the most to you. Feel free to bring photos and memories from this year that you would like to include in your board.

0 Cooking with Collette: My Favorite Soups Monday, November 6, 11 AM – 12:30 PM We may not get sweater weather in Florida for some time to come still, but autumn is officially under way. For Chef Collette Haw that means one thing – it’s soup season! Chef Collette will be preparing (and you’ll be sampling) some of her favorite soups, including: Tuscan White Bean & Kale, Spiced Creamy Butternut Soup with Savory Granola, and Creamy Mushroom. Program fee: $30.

0 Artists’ Series: Violinist Lunch and Learn Tuesday, November 7, 12 – 1 PM Join us for our brand-new Artists’ Series, presented by Central Florida Vocal Arts. This month, we are thrilled to welcome celebrated violinist (and Winter Park native!)

Jaquay Pearce, who will share a selection of inspiring musical numbers spanning genres. Bring your own lunch from home or pick up something from Nourish Coffee Bar + Kitchen on the way in.

0 Outdoor Labyrinth Meditation Thursday, November 9, 11 AM – Noon Time in nature can uplift your mood, boost the immune system, and relieve stress. Join health coach Julie Ward for a special guided Outdoor Meditation and Labyrinth walk in Ward Park, directly adjacent to the CHWB, and soak in all our surrounding nature has to offer.

0 Laughter Yoga Wednesday, December 6, 6 – 7 PM Join certified Laughter Yoga teacher Dana Kaplan in this program focused on helping your body create feel-good hormones using a gentle form of exercise combining breathing techniques from yoga with laughter exercises.

Healthy Holidays Don’t wait until January to get a jumpstart on your healthy 2024 – invest in yourself today by joining any of these special Healthy Holidays programs presented by the Center for Health & Wellbeing.

0 Holiday Pottery Painting Monday, November 13, 2 – 4 PM Stumped for what gifts to give friends and family this holiday season? How about something hand-made? Join clay artist Liz Kitchens and try your hand at painting your own holidaythemed pottery pieces. Program fee: $15.

4 Gentle Gratitude Yoga Monday, November 13, 6:30 – 8 PM Practicing gratitude isn’t just something to do around the Thanksgiving table; it can be an important part of your overall mental and physical health. We invite you to join several Crosby Wellness Centers Yoga Instructors as they lead you through a Gentle Gratitude Yoga class in the beautiful and spacious CHWB Commons. All fitness and yoga levels are welcome. This free program is open to the community, including Crosby Wellness Center members and nonmembers. Bring your own yoga mat.

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0 Holiday Herbal Mocktails

0 Healthy Holiday Cooking

Tuesday, November 14, 7 – 8 PM

Wednesday, November 29, 11 AM – 12:30 PM

It’s the holiday season, a time for holiday music and holiday cheer! What’s the best way to enjoy this season while supporting your health? Herbal mocktails of course! With program presenter Julie Ward, a certified ACE health coach, you’ll drink and be merry with herbal concoctions.

Program fee: $10.

Join certified lifestyle medicine physician Dr. Laura Varich and Registered Dietitian and Culinary Medicine Specialist Allison Harrell for a delightful class focused on creating tasty holiday dishes that balance flavor and wellbeing. Get ready to learn how to cook up an array of delicious holiday treats that cater to both your taste buds and your health goals, including an Arugula Holiday Wreath and more. Program cost: $30.

3 Food as Medicine: Whole Foods for the Holidays Wednesday, November 15, 6 – 7:30 PM

Monday, December 4, 11 AM – 12:30 PM

The holidays are the ideal time to savor traditional dishes in the company of family and friends. Join Collette Haw, a chef trained in holistic health, and Daria Igudesman, PhD, nutrition researcher and Registered Dietitian with AdventHealth’s Translational Research Institute, in preparing their whole foods renditions of a few holiday favorites, including Crispy Walnut Maple Baked Apples with Oats; Kale and Roasted Cranberry Christmas Salad and Whole Grain and Lentil Turkey Pot Pie. Join us in-person or watch along live online.

Program fee of $30 to attend in-person; webinar free.

We’re here to help you still enjoy the sweetness of the season without sacrificing your goals. Chef Collette Haw has created a Holiday Desserts menu that incorporates healthful ingredients with some beloved holiday flavors. Join her in the CHWB Nutrition Theatre this holiday season where she will be making (and you will be sampling) three delicious Holiday Desserts: Decadent Poached Pears with Whipped Cream, Holiday Zucchini Loaf, and Chocolate Hazelnut Truffles.

Program fee: $30.

0 In the Kitchen with Katie: Mid-Holiday Season Health Boost Tuesday, November 28, 6 – 7:30 PM After the indulgence of Thanksgiving and before the height of the holiday season, learn to make some lighter recipes to keep you healthy during the most wonderful time of the year.

Join cookbook author Katie Farmand in the CHWB Nutrition Theater where she’ll make (and you’ll sample): Red Lentil Kitchari, Salmon and Veggie Miso Soup, and Curry Broccoli Salad. Program fee: $30.

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0 Cooking with Collette: Holiday Desserts

0 Artists’ Series: Christmas Carolers and Cookies Tuesday, December 5, 11 AM – Noon In the latest installment of our brand-new Artists’ Series, presented by Central Florida Vocal Arts, we invite you to enjoy the sounds of the season. Enjoy a holiday performance by the Belles & Bows female quartet while enjoying cookies and tea, provided by Nourish Coffee Bar + Kitchen. These seasoned, professional performers will share their hearts, voices and favorite holiday memories to delight both ear and heart.

0 Garden Gifts for the Holidays Wednesday, December 6, 1 - 2:30 PM Join Fleet Farming to make garden and plant related gifts including aromatherapy room sprays, seed kits, plant propagation for house plants, succulent gardening, and more.

0 In the Kitchen with Katie: Healthy Holiday Brunch Thursday, December 7, 11 AM – 12:30 PM Host a healthy holiday brunch for friends or family with these simple and fun recipes. Learn tips for easy entertaining and some make-ahead recipes for a holiday brunch you’ll get to enjoy, too. Join cookbook author Katie Farmand in the CHWB Nutrition Theater where she’ll make (and you’ll sample): Greens and Gruyère Frittata, Winter Citrus Salad, and Healthy Fruit Crisp. Program fee: $30.

0 Ho Ho Ho-w to Reduce Holiday Stress Thursday, December 7, Noon – 1 PM The chaos of modern life can overshadow the joy of the holiday season, especially if you’ve lost someone or had a difficult couple of years. Join licensed mental health counselor Jill Hamilton Buss to explore your expectations for what “Happy Holidays” means to you and recognize maybe it’s time to find less stressful, more meaningful ways to celebrate the season.

0 Healthy Holiday “Appy” Hour Wednesday, December 13, 11 AM – 12:30 PM Join us for an “Appy” Hour filled with creative and nutritious appetizers that will elevate your holiday gatherings. With Registered Dietitian Allison Harrell’s expert guidance, discover the art of crafting flavorful bites that cater to your taste buds and wellbeing. Embrace a festive and healthconscious approach to your appetizers, whether you’re hosting or simply sharing the joy of the season with loved ones. Program fee: $30.

Five Days of FITNESS It’s the Five Days of Fitmas! Join us every day, from December 11 through December 15, 11 am to noon, for a special holiday-themed class led by your favorite Crosby Wellness Center instructors. These classes are designed to help keep you on track with your health goals this holiday season while still enjoying the fun and joy this time of year has to offer.

M O N DAY

Holiday Stretch T U E S DAY

Functional Fitness W E D N E S DAY

Tai Chi and Breath Work T H U R S DAY

Christmas Cardio F R I DAY

Sound Bowl Healing

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THANKSGIVING DESSERT

IS EASY AS PIE WITH NOURISH Made fresh in our kitchen with organic ingredients Follow us on social to stay up to date on when pie pre-order is live.

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$30 PER PIE FLORIDA PUMPKIN AUSTRIAN APPLE CHOCOLATE MAPLE PECAN

Accepting Orders: November 1 – November 15 Pie Pick-up at Nourish Coffee Bar + Kitchen: Monday, November 20 and Tuesday, November 21, 8 AM – 8 PM, and Wednesday, November 22, from 8 AM to 3 PM.

L E T ’ S TA L K A B O U T F I T N E S S

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Pilates Reformer

J

ust like clothing and hairstyles go out of style, the popularity of exercise regimes waxes and wanes over time.

Pilates reformer workouts, however, with its low-impact approach and highly effective toning and strengthening format, is an evergreen classic that counts millions of devotees across the country. According to a survey completed by the National Sporting Goods Association, Pilates had 5.8 million athletes participating in the exercise in 2021. At the Crosby Wellness Center at the Center for Health & Wellbeing, solo, duo and small group Pilates reformer classes with a team of expert instructors empower

members and nonmembers with a wide variety of exercises that promote length, strength, flexibility, and balance. Keep reading to learn more about the exercise, and to find out why Pilates reformer classes at the Crosby Wellness Center may be the newest perfect-fit routine for you.

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Mechanics of the Reformer The reformer machine is designed with a bed-like frame and platform. The platform section of the reformer where the participant sits or lays during the exercise is called the carriage. The carriage rolls back and forth between the frame depending on the exercise performed. The carriage is attached to the frame by a set of springs that control the resistance of the workout. The springs are changeable depending on the participant’s level of expertise, comfortability with the machine, and resistance preferred during the workout. In addition to the springs and carriage, straps are attached to the reformer to provide additional support and resistance during certain exercises. The loops on the end of the straps create tension for lower-body and ab-focused movements; they can also be used for balance and stability while performing exercises on the carriage. The straps have many different uses during a reformer exercise depending on if you are a beginner or in an advanced class.

Reformer Basics History of the Reformer The Pilates reformer was invented by Pilates founder Joseph Pilates who used his time working during World War I to start developing a new approach to exercise – the start of what is known today as Pilates. Joseph Pilates also got the chance to work as a nurse, and according to the Pilates Foundation, “this gave him the chance to experiment by attaching springs and straps to hospital beds so that patients could start toning their muscles even while they were still bed-bound. Such were the origins of the first Pilates machines now known as the Pilates reformer.” The Pilates family emigrated to the United States in the 1920s and started teaching the first Pilates classes in their gym in New York in 1926.926.

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Before your first Pilates reformer class, pack a small bag with a water bottle, a hair tie if you need it, and towel, and have your workout attire ready. It’s best to choose leggings or capris to avoid skin irritation while on the carriage. If you prefer shorts, pick options that are breathable, stretchy, and comfortable.

You can also wear socks if you are uncomfortable with exercising on the reformer in bare feet. Barre or Pilates socks with grips on the bottom will help keep your feet in the correct placement while exercising. At first, the reformer might feel odd and unnatural, but after the first few classes, it will start to become comfortable.

Common Reformer Mistakes While the reformer may look like an easy exercise, there are some common mistakes a beginner might make during their first classes. These include forgetting to breathe, using big movements to target smaller muscles, and too much or too little resistance. While some may forget to breathe during their initial classes, many class formats include breath coaching while exercising. This encourages participants to breathe correctly and incorporate mindful breathwork into the exercise. Using smaller movements during exercise helps to focus on the small and deep muscles that the workout is targeting. When choosing the correct resistance, make sure it’s not too little or too much. The correct amount of resistance depends on the person and the goal of their exercise. The best way to make sure you have the correct amount of resistance is to talk to your instructor. They will be able to give the best personal advice when trying to find the right resistance.

Benefits of the Reformer Did you know that Pilates reformer classes help develop a strong core by supporting and strengthening the muscles of the torso, hips, and shoulders? That’s not all a reformer can do. Completing reformer exercises is also great for improving flexibility, balance, and relieving pain. The following are additional benefits to participating in reformer classes.

The reformer...

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Builds strength through pushing and pulling with your arms and legs against the resistance of the reformer springs, carriage, and body weight.

2.

Tones muscles while providing a full-body workout that develops a strong core.

3.

Improves posture by realigning the body and spine resulting in improvements in alignment.

Crosby Wellness Center offers several membership options to meet your needs.

Memberships are all-inclusive with no hidden fees or long-term contracts.

Crosby provides the highest level of fitness programs and services to help you meet your personal goals. Scan the QR code to learn more about membership options or to schedule a tour.

Pilates Reformer Classes at Crosby Wellness Center Crosby Wellness Center, the state-of-the-art fitness facility inside the Center for Health & Wellbeing, offers private, duo and small group reformer classes for both members and non-members. If you are interested in this outstanding Crosby amenity, please call (407) 644-3606 to sign up for one of the free reformer basics classes with a Pilates reformer Instructor. Or, visit CrosbyWellnessCenter.org to learn more.

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Located at the Center for Health & Wellbeing, we invite you to stop by today to learn how we can support your health and fitness goals.

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Visit crosbywellnesscenter.org, call (407) 644-3606 or stop by the Member Services Desk today.

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L E T ’ S TA L K M E D I C I N E

Uterine Fibroids

The word tumor is not something anyone wants to hear when discussing their body. But in some circumstances, it’s not all bad. This is the case with most fibroids. Benign, or noncancerous, fibroids aren’t generally associated with uterine cancer.

If uterine fibroids appear in your future or if you have recently been diagnosed, rest assured knowing these five lesser known facts about fibroids:

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Uterine Fibroids Are Common In reproductive-aged women, which is considered ages 20 to 50, fibroids are common. In fact, one third of all women in this group will have these benign growths.

They’re Not Preventable, But There Are Risk Factors If your doctor diagnosed you with uterine fibroids, it’s important to know there was nothing you could do to prevent them Risk factors, however, include obesity, hypertension and diabetes. Women who have not been pregnant and women who begin menstruating early on in their life are also at a higher risk for developing fibroids.

African American women are also at greater risk for development.

There is No Genetic Predisposition There’s no way to determine if you’re a candidate for these common uterine fibroids. So if your mother or grandmother had them, that doesn’t necessarily mean you will too.

Anemia is Related to Uterine Fibroids Often, patients with uterine fibroids experience extreme fatigue caused by anemia. Because these growths are commonly linked to heavy bleeding, anemia can develop and make you very tired.

The fatigue is generally accompanied by other symptoms like abnormal bleeding, weight gain, discomfort and abdominal pressure.

Not All Cases Require Treatment If 30% of women develop uterine fibroids, Only 80% of that group will experience symptoms. That means 20% may not ever know they have them. So while learning you may have developed these tumors can be overwhelming, they may never require treatment.

It can be difficult for a woman to know when she is experiencing pain or discomfort related to menstruation, versus when it could be something more, like fibroids. Always talk to your gynecologist about any abnormalities in your health, especially if you find yourself reaching for the coffee even more often than usual.

Learn more about women’s specialty care and find an AdventHealth for Women specialist who can help.

HONORED TO BE THE #1 HOSPITAL IN ORLANDO AND WE HONOR THE TEAM THAT MADE IT POSSIBLE.

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Our eight Central Florida hospitals have been named as the best in the Orlando area for 13 years in a row.

The dedication and expertise of our award-winning team has earned us a badge of excellence in 10 specialties, including nationally ranked care in Cancer, Neurosurgery, OB/GYN, Digestive Health, Cardiology and Orthopedics.

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