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September/October 2016 • Volume 1 • Issue 3

FROM MAYONNAISE TO BAND-AIDS:

LOCAL READERS SHARE THEIR BIGGEST PHOBIAS BEST TIPS FOR

CORE

PLANNING

STRENGTHENING

GOODBYE GRAY ADD SOME

FALL FRUITS & VEGGIES

PERFECT PORTIONS

COLOR TO YOUR WALLS (AND LIFE!)

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YOUR GUIDE TO

WAYS TO CUT YOUR FOOD BILL THIS MONTH! | SEPT/OCT 2016 1 wellness360 wellness360magazine.com


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wellness360 | SEPT/OCT 2016


PUBLISHER & EDITOR-IN-CHIEF Nicole Irving ART DIRECTOR Allison Raber COPY EDITOR Colleen McTiernan GRAPHIC DESIGNERs Tanya Consaul, Claire Stortz marketing assistant Delia Albert Vice president of sales Shane Irving ACCOUNT EXECUTIVES April Tisher, Theresa Westberry executive assistant Sayeh Farah JUNIOR EXECUTIVE ASSISTANT Ashleigh Braun WEB Designer Tanya Consaul Contributing Writers Ethan Bauer, Claire Carlton, Edwin Exaus, Selena Garrison, Nicole Germany, Nicole Irving, Danielle Pastula, Olivia Pitkethly, Chris Pregony, Ted Spiker, Taryn Tacher, April Tisher

Mailing address

headquarters address

5745 SW 75th Street 101 SW 140th Terrace Unit 286 Suite C Gainesville, FL 32608 Jonesville, FL 32669 Gainesville Office: p. 352.505.5821 Tallahassee Office: p. 850.254.9704 Fax: 877.857.5140

wellness360magazine.com wellness360@irvingpublications.com Wellness360 is a registered trademark property of Irving Publications, LLC. All rights reserved. Wellness360 is published by Irving Publications, LLC. © 2016 Irving Publications, LLC reserves the right to edit and/or reject any advertising. Irving Publications, LLC is not responsible for the validity of any claims made by its advertisers. Nothing that appears in Wellness360 Magazine may be reproduced in any way, without written permission. Opinions expressed by Wellness360 Magazine writers are their own and do not necessarily reflect the publisher’s opinion. Wellness360 Magazine will consider all never before published outside editorial submissions. Irving Publications, LLC reserves the right to edit and/ or reject all outside editorial submissions and makes no guarantees regarding publication dates. The information found in Wellness360 Magazine does not constitute individualized medical advice. You must NOT rely on the information in this magazine as an alternative to medical advice from your doctor or other professional health care provider. If you have any specific questions about any medical matter you should consult your doctor or other professional health care provider. If you think you may be suffering from any medical condition you should seek immediate medical attention. You should never delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of information in this publication. Wellness 360 Magazine assumes no responsibility for any circumstances arising out of the use, misuse, interpretation or application of any information supplied within the magazine. Always consult with your doctor for appropriate examinations, treatment, testing and care recommendations. Do not rely on information on in this magazine as a tool for self-diagnosis. You exercise your own judgment when using or purchasing any product highlighted in Wellness360 Magazine. Wellness 360 Magazine assumes no responsibility for errors or omissions in this publication or other documents that are referenced by or linked to this publication.

wellness360 | SEPT/OCT 2016

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Editor's Note

Beef Carpaccio, AKA raw meat! Say WHAT! I came, I saw, I tried, I contemplated. Survey says...not bad. I may even try it again! A special thank you to my friend Mindy for ordering and allowing me to try it!

plight of the picky eater As I near 40 (and I have been open with the fact the 40 scares me!), I have realized that I want to live a happy and fulfilled life while being my healthiest — internally, externally and mentally, too! In fact, this desire was one of the reasons I created Wellness360 magazine. These days, I often hear myself saying things like “that didn’t used to bother me,” (loud music, the heat and crazy drivers) and “I can’t believe I used to that,” (ride a bike, roller blade, pull all-nighters and go to raves.) OK, maybe it was just one rave … that I fell asleep at. Don’t judge!

my food preferences and journey with this new bucket list adventure on page 24. I am excited to find some new foods that I actually enjoy that can help me achieve my goal of living my most fulfilled life. Because, how can a life with no mustard be fulfilling? I wonder myself! Have you tried any new foods lately? I would love to hear about it! Share with me at Nicole@irvingpublications.com Happy Eating!

Is it that I am getting old and finally “turning into my parents”? Or am I just becoming lazy? Or maybe I lost my spunk and ambition to try new things. I mean, does getting older mean losing the will to be adventurous and full of life? I think not. So, on this journey to 40, I created a “Before 40 Bucket List.” No, jumping out of a plane is not on the list. Baby steps, people. One of the things I decided to add to it was “try new foods.” So, how is eating new foods adventurous? First of all, I eat what I love, and well, I won’t spoil it for you, but I don’t even eat mustard. You can read more about 4

wellness360 | SEPT/OCT 2016

Nicole Irving, Publisher, EIC Nicole@irvingpublications.com


SEPTEMBER/OCTOBER 2016

FEATURES

46

18 Phobias

From mayonnaise to band-aids, local readers share what makes their palms sweat.

34 Color Your Life!

44 Fall Vegetable Planting Guide

A handy reference for growing your own fall veggies.

46 Flavors of Fall

Tasty recipes and guide to the best produce of the season.

34

CONNECT WITH US

\\\\

Š 2016 iStockphoto LP. All rights reserved. vegetable photo by allison raber.

Surround yourself with peace and positivity with these 7 colors.

CHECK US OUT ON INSTAGRAM!

ON THE COVER

Our cover photo features an array of gorgeous fruits and vegetables that flourish during the fall season. Perfect for salads and sides, these fruits and veggies are full of yummy nutrients. Read more on page 46. Photo by Allison Raber. Styling by Irving Publications.

wellness360 | SEPT/OCT 2016

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Contributors

TED SPIKER Ted is the chair of the University of Florida Department of Journalism, as well as a health and fitness writer. He is the author of DOWN SIZE, a book about the science and soul of weight loss and dieting.

DANIELLE PASTULA TARYN TACHER Taryn may not have grown up in Gainesville, but she fell in love with it when she studied journalism at the University of Florida from 2011 until 2015. After graduation, she moved back home to Parkland, Florida and has since recently moved to New York City to work as a content operations associate for Condé Nast. When she's not writing, she loves to do yoga, cook, travel and binge-watch way too much television.

Danielle is a graduate of the University of Florida College of Journalism and Communications and is the founder of Punch Key Media, a copywriting and content strategy studio for businesses that seek to empower people to live more impactful, healthy and intentional lives. Danielle can be found hiking new trails, testing out new recipes and packing up all her things as she lives the life of a digital nomad with her husband.

CLAIRE CARLTON NICOLE GERMANY Nicole Germany started as an intern with Irving Publications and has worked her way up to contributing writer. Growing up in a Gator household, Nicole knew her orange and blue blood would lead her to the University of Florida, where she received her Bachelor of Science in journalism. She enjoys a perfectly frothy latte, cooking new recipes and frolicking through new cities.

Claire is a registered dietitian and nutritionist practicing in her hometown of Gainesville. She earned her Bachelor of Science in nutrition and dietetics at the University of North Florida in Jacksonville, Florida.  Her education continued in Boone, North Carolina at Appalachian State University where she completed her Master of Science in nutrition and a dietetic internship.  As owner of Healthy Lifestyle Refinery, a nutrition counseling business, Claire is passionate about helping others reach their wellness goals.

OLIVIA PITKETHLY Olivia is a licensed mental health counselor, wife and mother of two who enjoys sharing her personal and professional experience with readers.

APRIL TISHER ETHAN BAUER

CHRISTOPHER PREGONY

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SELENA GARRISON Selena has a master's degree from the University of Florida in family, youth and community sciences with a specialization in family financial management. She is a wife, mother and small business owner who loves to share what she has learned with others.

EDWIN EXAUS Recent University of Florida College of Journalism and Communications grad and fashion aficionado, Edwin aspires to be a fashion director of a leading menswear publication. With an iced green tea latte, AP Stylebook and brain full of ideas, there is nothing he can't conquer. 

Want to contribute to Wellness360? Send your resume and writing samples to Nicole@irvingpublications.com.

Photos courtesy of writers.

Chris has a Bachelor of Science from the University of West Florida. He has worked in the fitness industry for 12 years and is a Master Trainer at Sweatlife Fitness. Chris is a proud father of two beautiful kids and husband to an amazing wife.

Ethan is a junior journalism major at the University of Florida who specializes in sports writing. In addition to writing for Wellness360, he also works as the assistant sports editor at the Independent Florida Alligator and as the Florida Gators correspondent for the Tampa Bay Times. In his spare time, he enjoys freshwater fishing, creative writing and shooting in triple digits on the golf course.

April Tisher graduated from the University of North Carolina at Wilmington with a degree in psychology. She has worked for Giggle Magazine since 2013 as a writer and sales executive. She lives in Gainesville with her husband, Chris, their four children and chocolate lab. April enjoys volunteering with the Junior League of Gainesville and her children's schools.


SEPTEMBER/OCTOBER 2016

32

DEPARTMENTS // HEALTH

// SPOTLIGHT360

8 "Good" Bacteria? What You

54 Meet Shawn Smith

11

// COMMUNITY

© 2016 iStockphoto LP. All rights reserved. FOOD PHOTO BY CLAIRE CARLTON. HAT PHOTO COURTESY OF MANUFACTURER. CYCLIST PHOTO BY SHANDON SMITH OF LIFEPRINTS PHOTOGRAPHY.

Should Know About Probiotics Who Can Help? Answers to Your Questions About Mental Health Professionals and the Services They Provide

59 Calendar

// FITNESS 12 13 14 16

Core Strengthening Put a Ring On It Stretching Out Ted Talks: Back At It

// NUTRITION 22 Prioritizing the Right Portions 24 The Picky Palate 27 Don't Deny Thy Love of Pomegranates!

// LIFESTYLE 28 Mums the Word 30 Picture Perfect Memories

// STYLE + GEAR

27

32 Head Over Heels for Fall's

Top Accessory

// ASK THE EXPERT 43 Ask the Nutritionist

// FINANCE 49 31 Ways to Cut Down Your Food

Bill This Month

// MIND MATTERS 50 Get Out of Your Funk By Getting Creative! 52 Left Brain vs. Right Brain

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54 wellness360 | SEPT/OCT 2016

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Health

“Good” Bacteria?

What You Should Know About Probiotics BY APRIL TISHER

You can buy them in tablets, powders and liquids. Some must be refrigerated and are pricey, while less expensive ones can found the in grocery store aisle. They’re marked as “gut healthy,” with “live active cultures” and “good bacteria.” They’re sold worldwide in health foods stores, vitamin shops and grocery stores, but what exactly are probiotics and why do you need them? According to the World Health Organization, probiotics are “live microorganisms, that when administered in adequate amounts, confer a health benefit on the host.” In other words, they are microscopic organisms that colonize in the body to help balance the ratio of good and bad bacteria. The most common sources of probiotics in the U.S. are fermented dairy products, specifically yogurts or kefir. Other sources include kimchi, miso and kombucha. The key is to check the packaging to find the words “live/active cultures.” Timothy Garrett, Ph.D., an assistant professor at the University of Florida Department of Pathology, Immunology and Laboratory Medicine, explains that the microbiome represents all the bacteria that live in our gut (trillions of bacteria!).

Improve digestive function Help with side effects of antibiotic therapy Improve tolerance to lactose Enhance immune function Help reduce the risk of certain acute common infectious diseases

With so many options available to you if you decide to give probiotics a go, how do you know what is important when buying them? The two most common species

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As with anything, your best course of action is to talk to your doctor for recommendations. What may have worked for you in the past might not be appropriate now. Dr. Garret stresses that the microbiome and the connection to our health is an important area of ongoing research. “We are learning new concepts about it every day.”

Probiotics are not “one dose fits all.” Different types and doses needed vary from one person to the next, so you may have to try a few different kinds before finding one that agrees with you. Dr. Garrett explains that the bacteria in our gut can change due to aging, diet, stress or the use of antibiotics. Probiotics provide you with the opportunity to replace microbes that may have changed as a result of your lifestyle or health. As to the question of who should take probiotics and when, there is no simple answer. Eating yogurt is one way of ingesting probiotics on a daily basis. Once they have colonized in your gut, they should grow on their own at that point. However, there are some people who cannot grow certain microbes, so they would need to take regular supplements, said Garrett. Others may choose to take supplements after an antibiotic treatment course, but not on a permanent basis.

© 2016 iStockphoto LP. All rights reserved.

So, why should you intentionally ingest bacteria, the very word that is usually associated with getting sick? Well, this is the good bacteria. Research has suggested that probiotic bacteria can do the following:

used as probiotics are Lactobacillus and Bifidobacterium. Probiotics are treated by the FDA as a health supplement, so you must do careful research in buying from a reputable company with appropriate labeling indicating the species type, use by date and number of organisms each dose contains. The refrigerated brands are a popular choice since microbes survive better at lower temperatures, and any type should be stored in a cool dry area. Another factor is the delivery method. Delayed release is important with probiotics; you want to be sure that the active ingredients actually make it to your intestines. The Qivana brand, for example, incorporates a triple layer to make sure the good bacteria aren’t dissolved before reaching the gut. On average, the cost can range from $1-$6 per day.


wellness360 | SEPT/OCT 2016

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Health

Who Can Help?

Answers to Your Questions About Mental Health Professionals and the Services They Provide BY OLIVIA K PITKETHLY, MA, LMHC

So, what do those letters after your name mean? Can you prescribe me some Xanax? Are you psychoanalyzing me right now? If both you and your husband are counselors, do you ever argue? As a therapist, I’ve been asked all of these questions and more. Rather than laugh (well, maybe I do, especially at that last one), I use the questions as an opportunity to educate people about what I do and why I do it. Here are the answers to some other questions I often hear that may be helpful for you.

» I’ve been feeling really depressed lately. Who can I talk to? A licensed mental health counselor (LMHC) can diagnose and treat a wide variety of general mental health issues, such as anxiety, depression, stress, etc. Most LMHCs have a specialty area, such as grief, postpartum depression or relationships, to name just a few. LMHCs also identify themselves as therapists, clinicians, psychotherapists or counselors.

» My wife and I have been married » What can I expect at my first

appointment? The first appointment is more of a “getting to know you” session. The mental health provider will ask you a series of questions, such as current symptoms, family history, stressors and medical issues. He will also screen for risk of harm, such as suicidal or homicidal thoughts. Be honest. It’s the only way you will get the help you need.

» Will my insurance

cover this? Most insurance policies have mental health coverage. However, be sure to double check. I’ve seen some policies that only pay for psychiatric hospitalization or will only pay for a certain type of mental health provider. A quick phone call will save you time and money.

» My child’s pediatrician screened my son for autism spectrum disorder, and suggested I get him tested by a mental health professional. Who can do this for him? A psychologist, preferably one who specializes in children’s issues, can complete comprehensive psychological testing to formulate an accurate diagnosis. They have a more scientific view of the role of psychology.

for a while and are starting to grow apart. Is there someone who can help us get back on track? A licensed marriage and family therapist (LMFT) has the same experience with general mental health as an LMHC, but has a specialized degree to help those with relationship and family issues. An LMFT sees the unit as a whole and pays special attention to how the family system works.

» My husband and I are getting

a divorce and our daughter’s kindergarten teacher is noticing some disruptive behaviors that could be related, but she’s not really opening up to us. Is there someone who can help her communicate how she feels? Play therapy is beneficial for children this age. Children communicate and cope through play and a registered play therapist (RPT) has the advanced knowledge and skills to assist children who are too young to communicate or identify their feelings.

» I lost my job last year and I’ve

noticed I’m drinking more to deal with it. Do I have a substance abuse problem? A certified addiction professional (CAP) is a mental health provider who has additional training in substance abuse disorders. They can diagnose and treat addictions or help family members of addicts.

» When my mother was under hospice care, there was a really nice counselor who helped us

cope with our grief. Who was this? Most likely it was a licensed clinical social worker (LCSW). LCSWs are often found in hospitals, clinics, hospice and private practices. While they are knowledgeable about general mental health issues, they also are trained to work with people in their environments, taking into account all aspects of a person’s life at the moment.

» I was diagnosed with bipolar disorder before

moving to town, and I need to get a prescription refill. Where do I go? A psychiatrist is a medical doctor and the only mental health provider who can prescribe medications. A primary care physician can also prescribe medication, but a psychiatrist has more specific training to diagnose psychiatric disorders. After all, you wouldn’t see a cardiologist to treat a broken leg.

» I saw a counselor once and had

a terrible experience. Should I go back? It may take a few different therapists to find a good fit. The important thing is to never give up. Your mental health is just as important as your physical health, and you deserve a wellbalanced life!

wellness360 | SEPT/OCT 2016

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Fitness

Core Strengthening BY CHRISTOPHER PREGONY B.S. C.S.C.S.

In order to fix the problem, we must first understand what makes up the core. There are several muscles that combine to make up this intricate symphony that allows us to sit and stand upright. We are only going to talk about a few. The transverse abdominis acts as a girdle wrapping around the waist. This muscle helps stabilize the spine and is considered by most fitness professionals to be the most important. The next is the popular rectus abdominis. This muscle helps with spinal flexion and is what makes up the six-pack. The last one we’ll discuss is the erector spinae. This muscle makes up the lower back and is involved in spinal hyperextension. Having a strong lower back is the key to making a strong core.

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1. Posture

The single most important thing you can do for your core is to maintain proper posture throughout your day. This can be a difficult task considering most of us sit at a computer all day with our shoulders protracted and hunched over. A good place to start is to use a timer. You can begin by using your phone or some other device to beep every 30 minutes. Every time it beeps you can sit up tall, draw your shoulders back and elongate your abdomen. Doing a five-minute ab workout doesn’t make up for 23 hours 55 minutes of bad habits.

2. Lift weights

Lifting weights, especially using the lower body, is one of the best ways to work your core. Squats are a great place to start. Think about it: if you were to place a weighted bar across your back without any core muscles you would collapse. It is the core that stops that from happening. The deadlift is a great example of a lower body exercise that works the core. The deadlift focuses more on the lower back, but still requires the anterior muscles to maintain rigidity throughout the core.

3. Yoga/Pilates

If you have ever taken a Pilates or yoga class, then you have heard your instructor yell out, “belly button to spine” during your session. This means you should contract your transverse abdominis. These two forms of exercise are a great way to work the core without weights. The poses force you to use the core muscles in ways you may not get to during your normal day or exercise routine.

LumoLift $79.99 Lumobodytech.com

© 2016 iStockphoto LP. All rights reserved. lumolift photo courtesy of lumolift.

Sit up straight! Don’t slouch! At one time or another we have heard these words from our parents. Believe it or not, they were onto something. Poor posture and lack of a strong core has led to countless visits to the chiropractor or even worse, the back surgeon. Someone once asked me if there were any chiropractors in Africa. I assumed no and I was right. He went on to talk about how people over there walk, carry things and bend down to pick things up. The world has become all too convenient for us Americans. Side rails and shoes that propel us forward, along with jobs that require us to sit for hours on end have led to a weakening core.

How do we fix our core?

If you are like the mass majority of people who spend all day slumped over a keyboard and whose posture has gone from pristine to pitiful, then you may want to try the LumoLift. This new innovative technology combines a classic app with a small vibrating device that is clasped to your shirt. When calibrated based on your position (standing/walking/ sitting), it will vibrate when it senses that you have begun to slouch. This little gadget replaces those nagging great aunts who always told you to sit up straight and stop slouching!


Fitness

Put a Ring On It BY NICOLE IRVING

You wear them as a symbol of love, but wearing your wedding ring (or any ring for that matter) while doing your daily workout or cardio regime can be less than stellar for your workout, finger and ring.

QALO (pronounced KAY-LOW; stands for

Quality, Athletics, Love and Outdoors) After falling out of love with their traditional wedding rings that were not cut out for their athletic lifestyle, the founders set forth to create their own rings for their active life in 2012.

SAFERINGZ

As you lift weights with your hands, you rub the inner part of your ring against the bar or weight. This can crack, scratch or even break the ring itself. If you’re wearing a ring with stones, you run the risk of hitting the prongs against the machines or weights, causing stones to loosen or even worse, dislodge and fall out.

The SafeRingz adventure began in 2005 and is family owned and operated. Proudly made in the USA, their rubber wedding bands are biocompatible and constructed of hypoallergenic silicone. They can withstand high heat, which makes them popular among firefighters.

During cardio, your hands and fingers may swell, especially in the heat. A solid gold, platinum or titanium ring around your finger (all of which are not flexible) can cause some serious pain. Swelling can cause your rings to get so stuck that even the largest amount of margarine might not be able to get it to budge, and no one wants to have to visit the jeweler to get their ring cut off! But, alas, there is an amazing solution to those who find wearing their jewelry at the gym a must. Enter the rubber ring. These rings are worn in place of your original wedding bands or rings you enjoy wearing daily. Because they are made of rubber and some of medical grade silicone, they are stretchy, durable and nonconducive. They allow for a complete workout without the worry of breaking your ring or damaging the stones and they are also affordable, with rates for different sizes/colors ranging from $19 to $40. These rings are easily replaceable and can coordinate with your workout attire!

3 4 1

2

1. Men’s Athletic Teal Ring Medical Grade Teal Silicone; comes with ring pouch, $19.99, Available in women’s sizes, Qalo.com 2. Black Ring, $12.99, saferingz.com 3. Men’s Thin White Line Silicone Ring comes with ring pouch, $24.95, Available in women’s sizes, qalo.com Twenty percent of the proceeds of all Thin White Line sales are donated directly to the National EMS Memorial Foundation. 4. GOLD METALLIC RING, $12.99, saferingz.com wellness360 | SEPT/OCT 2016

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Fitness

Stretching Out BY CHRISTOPHER PREGONY B.S. C.S.C.S. | photos by sincerely gone photography

In a world where sitting has become the norm, our bodies are becoming excessively tight. This lack of mobility has caused people to develop back and neck pain at alarming rates. Although we can thank mom and dad for much of our range of motion due to genetics, there are still some things we can do to improve ourselves. Think of your body as one big muscle rather than many individual muscles. Pain in your big toe can cause you to change your gait, which can lead to knee pain, which can tighten the hamstrings and pull on the lower back,

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which can then move into your thoracic spine area and eventually to your neck. We must think of stretching all the muscles, not just the ones that are tight. All stretching should be done while the muscles are warm. You can warm up in a variety of ways — walking, jogging, biking, jumping rope, etc. Be sure your muscles are warm before you begin to stretch to avoid injury. There are several different types of stretching. Each type is specific to the goal you wish to accomplish.

I usually spend about 20 minutes stretching every evening before bed.


Here are some of my favorite stretches to help you get started:

Functional range conditioning (FRC)

This type of stretching is relatively new on the scene. Dr. Andreo Spina is the foremost expert. He travels around the world educating health and fitness professionals. This type of stretching combines the dynamic and static methods. Stretches are performed while moving the joints through a broad range of motion rather than just holding a pose. This has shown to improve mobility, joint strength and body control. Several professional sports teams have implemented this method and have had amazing results.

Proprioceptive neuromuscular facilitation (PNF)

This type of stretching involves a partner to help facilitate the stretch. It should be performed with caution because it involves pushing the body beyond a comfortable range of motion. This form has the person being stretched contract and then relax the muscle. This releases the inhibitory response that a muscle being stretched has, which allows for a deeper stretch. A good example of this is when one person lies flat on their back with one leg extended and elevated. The person who is facilitating the stretch will then apply pressure to the extended leg pushing it back toward the head of the person lying down.

Static stretching

This is the type people are the most familiar with. It involves slow constant stretches that last about 30 seconds. It doesn’t elicit much risk and can be done just about anywhere. Most yoga poses would fit in to this category. Static stretching should be performed post exercise. A good example is when you reach down toward your toes and hold the pose. This stretch will loosen your back and hamstrings.

Dynamic stretching Dynamic stretching is typically done before you exercise. It involves functional movements that prepare you for the exercise you are about to perform. For example, if you are about to run, you should work through movements that imitate running. If you are about to golf, you should work through movements that would mimic a golf swing. Doing this reduces the likelihood of injury and maximizes your performance.

Although stretching can be uncomfortable, I find it easier to get myself to stretch than to work out. The results are slow, so be sure to be patient and persistent when beginning a stretching program. Remember to avoid pushing your body beyond its limits. Stretches should be performed to the point of mild discomfort. I have made it a ritual to stretch while watching my favorite shows at night. I usually spend about 20 minutes stretching every evening before bed. Remember, there are many different stretches in each category; these are just examples of some of the stretches to try.

wellness360 | SEPT/OCT 2016

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Fitness

Back At It

Ted Talks:

The Humorous Side of Health

BY ted spiker

The first time I ever had my back go out on me was about 15 years ago. I reached around to the back seat of the car, pulled some kind of muscle and grimaced like a lemon-sucking baby. Later that day, I was standing up to use the bathroom and without warning, everything just seized up (thankfully post-stream). I dropped to the floor. I knew I had to see a doc, who diagnosed me with a strained muscle. He gave me muscle relaxants and encouraged me to give it time and let everything calm down.

I’ve tried lots of remedies to help relieve the pain when it flares up. (Disclaimer: The source of back pain varies from person to person. You should see a medical professional to assess damage and make recommendations.)

Cold

Ice packs work fine to calm down the area and make it feel better, but there’s nothing quite like the cold plunge at Gainesville Health and Fitness (about 55 F.) The calming of an inflamed back is worth the initial shock on the toes and privates. #IWearBooties

Chiropractor

I’ve gone a couple times when I’ve hurt my back, and the combination of manual adjustments and some kind of vibrating electrical stimulation on the muscles has helped.

Glute stretch

Tight hips and butt muscles are another source of lower-back pain. My favorite stretch came from UF strength coach Matt DeLancey. Lie on your back with your feet on the floor and knees up. Put your right ankle on your left knee and pull your knee toward your

Ted Spiker (@ProfSpiker) is the chair of the University of Florida department of journalism, as well as a health and fitness writer. He is the author of DOWN SIZE, a book about the science and soul of weight loss and dieting.

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wellness360 | SEPT/OCT 2016

chest. Repeat on the other side. I try to do this now to keep the glutes and hips loose, but it also works well as a reliever when my back is aching.

Pool walking

The great oxymoron of back pain is that one of the worst things you can do when you have back pain is stay still. But the last thing you feel like doing is moving. Walking in the pool offers the best of both worlds. It takes the pressure off, loosens everything up and gets you going without feeling like you’ll fall or make the pain worse.

Sports massage

When I went to see a pro for the second-worst back pain I’ve ever had, she didn’t work on my back. She wanted to work on the psoas muscle — a muscle deep inside the hips that gets tight when you sit too much. When she pressed on that muscle via the lower abdomen, my belly burned like the middle of a fireplace. That pain was as bad as the pain I came in for, but in the process, I felt everything release. I could barely walk when I got there, and I had to use a hiking stick as a cane to get out of the car and shuffle from the parking lot to the office. When she finished, though, I walked out on my own. I really feel for all the folks who are hobbled with bad backs because they can be so debilitating. And I know all the things I should do — schedule another doc appointment, strengthen my core, use my standing desk more often, etc. After all, you never know when the next sneeze will be the one that knocks you out.

© 2016 iStockphoto LP. All rights reserved. Stretching photo by sincerely gone photography.

Besides my off-and-on dysfunctional relationship with fried pickles, I’ve been fortunate to live a healthy life. But this come-and-go back pain can get the best of me; lower back pain is often cited as the most prevalent kind of pain and reason for doctor’s visits. Over the last decade, my back has gone out after a sneeze, while putting on underwear and while playing old-man basketball (the most common source of my injury). Some say I should give up hoops, but what’s the point if I also can’t give up sneezing and boxer briefs?

My favorite fix-its, in no particular order:


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BY taryn tacher

Everyone has something that makes their skin crawl or their knees a little weak — something that makes their eyes widen and their mouths let out an ever-so-piercing shriek. Whether it is heights, spiders or monsters under the bed, fears plague all people — even the most seemingly fearless ones. And while fears may cause intermittent inconveniences, phobias are far more debilitating. 18

wellness360 | SEPT/OCT 2016

© 2016 iStockphoto LP. All rights reserved.

PHOBIAS


A

fear is an occasional occurrence — one that's manageable and temporary. A phobia is an anxiety disorder that a person just can't shake.

Debbie Sorgi

When people encounter objects or situations they fear, they experience an emotional response in that moment. Dissimilarly, when people have phobias, they spend a considerable amount of time and effort thinking about their phobia and how to avoid it.

“The texture bothers me a lot, and the smell is disgusting. It makes me gag,” Debbie Sorgi said of her phobia of mayonnaise. “I first noticed during my teen years. My parents said I ate it as a kid, but I don’t remember that. I have no idea what prompted it. Now, I won’t eat in a sub shop unless they completely clean the knife off before they make my sandwich, and I told my kids they were allergic to mayo, so they wouldn’t want to eat it. ”

In the simplest of terms, a phobia is an irrational fear. It causes physical or emotional stress on the individual who possesses it. Phobias are often onset during childhood, teenaged years or early adulthood — very few people develop phobias in their later adult years. Stress-inducing situations and horrific happenings can cause someone to develop a phobia. While they are certainly disruptive, they are not often life-threatening. However, people with pharmacophobia — fear of medication — can put themselves at risk. Some ailments, injuries and diseases require medicine, and depriving oneself of this type of treatment can lead to more serious complications and even death. The same can be said for trypanophobics, who are terrified of needles. Needles can be a necessary means of issuing pharmaceuticals and immunizations, so someone who denies his or her body these healthful injections may be in danger of worsening conditions or contracting diseases he or she was not vaccinated for.

Some of the most common phobias are ophidiophobia, the fear of snakes; acrophobia, the fear of heights; agoraphobia, the fear of open or crowded spaces; and claustrophobia, the fear of small spaces. Arachnophobia, the fear of spiders, is possibly the most common phobia, affecting approximately 48 percent of women and 12 percent of men, according to Fearof.net.

I feel pins and needles all over my body, break out in a cold sweat and have a hard time breathing. I have to pull over.” Suzie Byrne

“I think it is the realization that I have no control over the other drivers, who are traveling at extremely high speeds,” Suzie Byrne said of her fear of highways. “I was always a bit apprehensive about driving on the highway. On September 11, 2001, my brother-in-law was killed while working in Tower Two of the World Trade Center. The trauma of this tragic event forever changed my life. I remember truly recognizing how fragile life was and how it could change in an instant. Now, when I’m driving on an unknown road that I think may be heading toward a ramp, I feel pins and needles all over my body, break out in a cold sweat and have a hard time breathing. I have to pull over.” wellness360 | SEPT/OCT 2016

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GLOSSARY OF PHOBIAS st. pete beach

Aulophobia: fear of flutes

Rebecca Rubin “As a kid, I would get so grossed out at summer camp when I’d see dirty bandages left around the pool,” Rebecca Rubin said. “I don’t know why, but they make me really uncomfortable. Even the sight makes me want to throw up. I’ve avoided certain shower stalls in communal bathrooms because people left dirty bandages on the floor. Now, whenever I see one, my natural reaction is to jump back a little.”

Barophobia: fear of gravity Consecotaleophobia: fear of chopsticks Dendrophobia: fear of trees Ephebiphobia: fear of teenagers Frigophobia: fear of cold things Genuphobia: fear of knees Homilophobia: fear of sermons Ideophobia: fear of ideas Japanophobia: fear of Japan Katagelophobia: fear of ridicule Lachanophobia: fear of vegetables Megalohydrothalassophobia: fear of large things underwater

Margot DeConna “Everything about them scares me — from their color to their texture, the way they move, how they hide in places and the fact that they can jump on you,” Margot DeConna said of her phobia of frogs and toads. “I remember playing with tadpoles and baby frogs as a kid. So, sometime in my adolescence, I must have acquired this fear. If there was some traumatic event, I have definitely blocked it out. Now, I get a chill down my spine even from a picture, and if I see one in person, I usually scream, use every curse word I know and run away. One time, I called a researcher at the UF Institute of Food and Agricultural Science to find out if there was anything I could do or buy that would work as frog repellent.”

Our Art Director, Allison, has this. “The underwater part of ships and icebergs freak me out. I can’t even look at pictures without feeling hot and prickly and getting panicky.” she said. Microphobia: fear of small things Nephophobia: fear of clouds Oenophobia: fear of wines Papyrophobia: fear of paper Quadraphobia: fear of the number four Rupophobia: fear of dirt Syngenesophobia: fear of relatives Thaasophobia: fear of sitting Trypophobia: fear of clusters of small holes Urophobia: fear of urine Vestiphobia: fear of clothing Wiccaphobia: fear of witches and witchcraft

And while it is certainly not easy to overcome such a strong aversion to something, it can be possible. Many people believe that repeated exposure could gradually lessen a person’s phobia. That age-old saying rings true: face your fears head on. 20

wellness360 | SEPT/OCT 2016

Xanthophobia: fear of the color yellow Zelophobia: fear of jealousy


wellness360 | SEPT/OCT 2016

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Nutrition

Prioritizing the Right Portions

What is one serving?*

BY Danielle PaStula

It’s no secret that we like everything bigger and grander in the USA, especially when it comes to our food. But just how influential is portion size to our health? Here’s what you need to know. •

According to the Centers for Disease Control and Prevention, more than onethird (34.9 percent or 78.6 million) of adults in the U.S. are obese. According to the World Heath Organization, the latest estimates in European Union countries show that obesity affects only 10–30 percent of European adults.

Grains

Vegetables

Fruit

1 slice of bread

1 cup of raw leafy vegetables

1 medium size fruit

(index card)

(about the size of your fist)

1 cup of ready-to-eat cereal (size of a fist)

1/2 cup of other vegetables

(size of a tennis ball)

1 cup of cut-up fruit (size of a fist)

(size of a light bulb)

½ cup of cooked rice or pasta

1/2 cup of 100% fruit juice

(cupcake wrapper full)

(half of a baseball)

The USDA recommends an average energy intake of 2,640 calories for men and 1,785 calories per day for women.

The American Heart Association recommends the following servings per day for a 2,000 calorie diet

Lean Meats

Fats and Oils

1 cup of milk or yogurt

2-3 ounces of cooked beef, poultry, fish, tofu

1 teaspoon, margarine, oil

(size of a baseball)

(size of a deck of cards)

(size of a stamp as thick as your finger)

1 ounce or 1 thin slice of cheese (size of a matchbox)

*Number of daily recommended servings varies based on individual needs and factors. (See chart on the left).

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wellness360 | SEPT/OCT 2016

© 2016 iStockphoto LP. All rights reserved.

Grains: 6–8 Vegetables: 3–4 Fruit: 4 Dairy: 2–3 Lean Meats: 3–6 Fats and Oils: 2

Dairy


Portion Psychology According to a study conducted by Cornell University in 2012, when people ate food off a plate with low-color contrast (such as pasta with Alfredo on a white plate) they at 22 percent more than when they ate foods with a high contrast to their plate.

Calculate your basal metabolic rate men

Women

BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) (6.8 x age in year)

BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) (4.7 x age in years)

1

Calculate your basal metabolic rate

2

Determine your recommended calorie intake

3

Little to no exercise/sedentary: Caloric intake = BMR x 1.2

4

Lightly active (1–3 days per week): Caloric intake = BMR x 1.375

5

Moderately active (3–5 days per week): Caloric intake = BMR x 1.55

6

Very active (6–7 days per week): Caloric intake = BMR x 1.725

7

Extremely active (Heavy workouts twice a day): Caloric intake = BMR x 1.9

Portion Control Tricks

Our metabolism slows as we age, and so does our need to consume as many calories. Using the Harris-Benedict formula is a good method to determine how many calories you should be consuming based on your age and activity level. Portions around the world are not created equal. For example, a large soft drink at McDonald’s in the U.S., which holds 32 ounces, is one and a half times bigger than a “large” soft drink at McDonald’s in Japan. According to research published in the Journal of the American Academy of Nutrition and Dietetics, 92 percent of popular menu choices exceed the threshold of calories for a normal meal. And that’s not counting drinks, appetizers or desserts. Conversely, the majority of restaurants abroad stick to serving the recommended portion sizes. According to the National Restaurant Association, Americans open their wallets at restaurants an average of four times a week. Therefore, it’s easy to see the correlation between frequency of restaurant dining and the increase in obesity due to oversized portions. People eat more when looking at a screen, so opt to turn off your TV and phone during mealtime.

When you feel hungry, drink 16 ounces of water. We often confuse thirst for hunger, which can cause overconsumption.

Portion out everything right after grocery shopping. Open up all your food items in a container or bag and portion out into individual baggies for easy portion control.

Purchase a set of portion control utensils that give you guidelines on how many spoonfuls equal the correct serving size for each food group.

Compare your serving to the size of everyday items so you can learn to estimate how much of your meal to eat when dining out or serving yourself at home.

Use smaller serving utensils and/or smaller plates. We subconsciously feel the need to fill empty spaces, so when we use larger plates and serving utensils, we serve larger portions.

wellness360 | SEPT/OCT 2016

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Nutrition

The Picky Palate BY NICOLE IRVING

I don’t eat pickles, mustard, clams, avocados, guacamole, veal, relish or salsa. I will not eat raw onions under any circumstances. I do not drink beer or cider. Honey mustard, cottage cheese and sour cream are on my nocan-do list. I cannot stomach cranberry juice. I will gladly pass on champagne (after a sip to toast, of course). My steak and hamburgers have to be well done. I can’t even think about eating raw tuna or seafood. What is eel sauce and why is it served? I don’t like A-1, hot sauce, duck, vinegar, truffle oil or hard-boiled eggs. I will avoid what I call the “Goya bean section” at all costs, and although I have been game to consume meatonly chili and hummus, I prefer to stay away. I may have gotten grounded for this one, but I have not consumed a lima bean since I was 6. That’s right. I stood my ground! Blechhh … what was that, chalk? I guess you could say I am a picky eater. All of the above are foods I don’t eat due to preference, not dietary restrictions. However, thanks to having three babies and hormonal changes, I am now lactose intolerant. I cannot even look at ice cream or brie cheese without getting sick. Funny thing is, my food aversions don’t bother me as much as they bother others. My uncle once said I was a cheap date because I wouldn’t order lobster at a fancy New York City restaurant.

My dad cringes when the bowl of peas passes through my hands and onward to my brother. I know what he is thinking. I get a lot of “You don’t know what you are missing,” and “WHAT? You don’t eat mayo?” Some of it is mental — OK, all of it is. I am sorry, but cream should never be sour and my meat should not look like it literally just mooed! However, here is a huge secret: I am totally happy! I eat what I love and I enjoy it. There, I said it. I know, my dad says I ruin every filet mignon I order. But, come on, do I? How can it be ruined if I just inhaled the whole thing? In the spirit of living a well-rounded life, I have dabbled in a bit of a taste testing adventure this year. On my “before 40 bucket list,” I added No. 27… try new foods. And, I have. I ate the fresh sea scallops and Florida lobster my husband caught — edible, but not my favorite. I’ve found I can tolerate, and with enough bacon even enjoy, a good Brussels sprout. I did eat a raw tuna “thing” after a cocktail. Interesting. However, at the end of the day, the food I choose to eat should make me happy, and by golly, a good cream puff and well-done filet mignon make me happy! So, while you enjoy your dish, as adventurous in spirit and taste as it is, I will enjoy mine, simply my way. Have no fear, I am just as happy as you!

My tips for being a good guest and successfully going out to dinner as a picky eater 1. I go out to dinner to enjoy the

company, not necessarily the food. I can ALWAYS find something on the menu. The chef usually can make a very plain chicken breast.

2. I never insult the chef or host at

a dinner party! I always eat what is there. No one ever said you had to load up your plate a mile high. I take enough to taste and compliment the chef.

3. If I know I am going with friends,

and I was invited to a place I don’t like, I eat before I get there and celebrate with a glass of nice red wine. When asked, “Aren’t you going to eat?” I tell the truth — “ I ate with the kids before I came.”

Know a picky eater? Here are some tips on how to handle them. 1. Don’t insult what he eats or doesn’t eat. Most of the time, he knows it’s odd, but remember, he is your friend/ family regardless.

2. Don’t make a big deal about it to

others. You never know, she may try something, but won’t if she feels like she is on display.

3. If you don’t care where you are going

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wellness360 | SEPT/OCT 2016

4. If you invite her over for dinner, and

know she doesn’t eat a certain veggie or meat but need to serve it anyway, maybe have an option for her to eat or at least give her the heads up.

5. Do not trick him, badger him or harass him to try something. It can make a bad scene.

6. Love her for who she is!

© 2016 iStockphoto LP. All rights reserved.

I can’t even think about eating raw tuna or seafood. What is eel sauce and why is it served?

to dinner, then let him choose where he would like to eat.


wellness360 | SEPT/OCT 2016

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Nutrition

Don’t Deny Thy Love of Pomegranates! by NICOLE IRVING

This bright red fruit had its own little cameo in “Romeo and Juliet,” (Act 3, Scene 5, in case you were wondering), and unlike some of its castmates, it has lived a long and fruitful life. In fact, pomegranates are now a staple in grocery carts all over the country. Once you break through its hardy shell, the seeds (or arils) spill over with powerful antioxidants, such as flavonoids and tannins, and your friendly array of vitamins, such as E, B6 and K. According to Jill Taufer, a registered dietitian and licensed dietitian nutritionist, these plant chemicals (also called phytochemicals) act as antioxidants, which can decrease oxidation in the body and protect cells from free radical damage. The antioxidants in pomegranates may also reduce inflammation and have anti-aging effects. Pomegranate season generally runs from October through February, but if you crave the sweet arils all year long, you will be happy to know that you can freeze the seeds easily to get their health benefits anytime.

So, how do you break into this bountiful fruit? (From our friends at IFAS) Slice off a piece of skin at the stem to create a flat surface. Ring the blossom end to remove a “cap” on the skin to expose the interior of the fruit. Score the skin along the side of the segments, and then pull the fruit apart to expose the seeds. Tap the back with a wooden spoon or use your fingertips to remove the seeds. Enjoy! Source: Crec.ifas.ufl.edu/extension/pomegranates/health.shtml wellness360 | SEPT/OCT 2016

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Lifestyle

flower power

Mums the Word by NICOLE IRVING

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wellness360 | SEPT/OCT 2016

Š 2016 iStockphoto LP. All rights reserved.

As the temperature drops and the leaves start to fall, stores start lining their aisles with rows and rows of mums. Their gorgeous fall colors with hues of yellow, orange and red make them perfect for decorating homes and fall tables. But, just be in the know that these hardy perennials should not be put in the ground past August. According to the Old Farmer’s Almanac, once the temperatures dip into the single digits, most mums will not make it. This time is near their flowering stage, which means they will not grow roots as all their energy is spent on blooming.


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Lifestyle retro photo

Picture Perfect Memories by NICOLE IRVING

We take photos all day — photos of the kids, our new shoes or ourselves. We zoom in. We zoom out. We edit. We post them up on social media for the entire world to see. But, how many do we actually print out, frame or put in chronological order? Unlike our parents and grandparents, our photo album collection has morphed into what is stored on countless hard drives locked away in vaults so as to not get stolen, burned or worse, erased. In an age where digital cameras are all the rage, there is something that is missing … the actual photo itself. Cue the instant film camera — take two!

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wellness360 | SEPT/OCT 2016

© 2016 iStockphoto LP. All rights reserved.

In 1943 while on vacation, Edwin H. Land (co-founder of Polaroid) took a photo of his 3-year-old daughter. She wanted to see the photo (such a smart cookie), and this was the start of his pursuit of the instant film camera. Today, there are a plethora of instant film cameras on the market that, after the button is pressed, spit out the photo almost immediately! Of course, there are no re-takes or ways to delete, but there is something special about those raw and unrehearsed scenes that emerge on little pieces of photo paper with large white stripes at the bottom. It is almost like they are saying, “Stop, look at me. I am a real life memory!”


ORGANIZE WITH

Style.

YOUR HOME. YOUR STYLE. YOUR CUSTOM CLOSET! (352) 318-0818 AMANDA@ADIVINECLOSET.COM ADIVINECLOSET.COM VISIT ME ON HOUZZ.COM

Amanda Carreon, Owner of A Divine Closet

VISIT ME ON FACEBOOK

wellness360 | SEPT/OCT 2016

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Style + Gear

Head Over Heels For Fall’s Top Accessory BY EDWIN J. EXAUS

Whether you're adding a new twist to relaxed casual, converting your workout gear to street chic, or having a bad hair day, a simple but fun hat will be sure to add flavor to your fall wardrobe. From baseball caps to beanies, and berets to fedoras, there is no better way to make a statement this season than fun headwear to complement your look.

THE BEANIE Warm and easy to add to any outfit, a beanie is the ideal accessory for chilly days. Best known for their slouchy appearance, beanies can be worn various ways with their rich hues and fuzzy knits.

Recycled Fisherman Beanie

The captivating maroon color of this knit beanie makes it a standout in a sea of basic black hats. Try a single fold (pictured above) for a cleaner look. $22, American Apparel

Oversized Knit Beanie

If colorful headwear is your thing, then a tricolored bean is the way to go. The stripes circling the top are simple but eye-catching. $24, Alternative Apparel

CALIA by Carrie Underwood Women's Ombre Beanie

The ombre trend has been seen in the latest hairstyles and tech accessories and is a playful graphic to have on your fall beanie. $14.97, Dick's Sporting Goods

VINTAGE INSPIRED

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wellness360 | SEPT/OCT 2016

Jenni Bowler Hat

Made popular in the 1920s, bowler hats have made a fashion-forward comeback. Typically associated with businessmen in the past, this hat can be made more feminine by pairing it with a midi skirt and oxfords. $16, Boohoo

Heritage Wool Ludlow Hat in Deep Burgundy

Made of wool and sure to keep your head looking cool, the Ludlow Hat is the perfect way to add a pop of color to your wardrobe. $165, Gabriel Liberty

Felt Panama Hat With Western Double Buckle Trim

Wrangle your inner cowboy (or girl!) and wear a westerninspired felt hat to channel today’s bohemian vibes. $36, ASOS

PHOTOS COURTESY OF MANUFACTURER.

A playful way to jazz up any look, vintage-inspired hats are fun and unique. It’s not too often that you run into someone wearing a top hat or a 1950s Parisian beret!


The Fedora A happy medium between a sunhat and a bowler hat, a fedora adds sleek sophistication to your appearance and is best paired with oversized sunglasses.

Andrea Felt Hat

Nudes, greens, blacks and other earth tones are the primary colors for fall, so it is only right to sport a tan-colored fedora for the season. $78, Banana Republic

flat brim wool fedora Made of wool and sure to keep your head cozy, a cool grey fedora is a nice subtle touch to your fall wardrobe. $39.95, Gap.com

Wrap Fedora

A straw fedora in a rich tan hue keeps the summer vibes going when you’re no longer vacationing. $29.95, Gap.com & Gap Stores

The Cap Baseball caps have made their way off of the field and into everyday streetwear. What was once associated with cleats and helmets has made a trendy transformation into snapbacks and fitted caps.

Swift and Sure Navy blue suede leather baseball cap Try a baseball cap with a unique element like suede leather for a new take on a traditional look. $30, Lulu’s

WASHED BASEBALL CAP

If you’re going for a rugged, worn-in look, a faded colored cap is an ideal choice. $19.95, GAP

Black Cap

A nice spin on an equestrian’s headgear, this cap is mod and effortlessly chic. $55, & other stories

The Bucket Hat The typical fishing headwear that Pop used to wear on Saturdays at the lake just got a major upgrade. With an array of fun fabrics and captivating designs, the bucket hat has become one of the most sought-after hats this season.

Denim Bucket Hat

When opting for a denim-ondenim moment, challenge yourself to wear denim from head to toe by rocking a bucket hat like the above. $25, & Other stories

Stussy Signature Bucket Hat

rounded plaid bucket hat

Hats in a solid neutral colors, such as the one pictured, can be paired with anything in your closet, which leaves you with more options than you can handle. $29.99, Urban outfitters

You can incorporate plaid into your headgear while still killing the preppy look without overdoing it. Tip: Leave the argyle socks at home. $8.99, Forever 21

wellness360 | SEPT/OCT 2016

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COLOR

YOUR

LIFE! BY OLIVIA K PITKETHLY, MA, LMHC

The turn of the century brought lots of color into our lives. “Trading Spaces,” a reality television show featuring neighbors who swapped homes and decorated each other’s rooms, has been credited with the advent of home decorating shows across TV networks. Suddenly, all across the suburbs, beige walls were being transformed with splashes of color. If you are looking at your walls and seeing a blank canvas, you are not alone. Painting tops most homeowners’ list of home improvement projects, according to a National Home Design and Color Survey. We’ve done a little research too, and here’s what we found out about the influence of these seven colors!

© 2016 iStockphoto LP. All rights reserved.

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wellness360 | SEPT/OCT 2016


1 RED Interior decorator Teresa Latanza suggests using red in the kitchen as it can invoke hunger. “Most chain restaurants have red in their signage for that reason,” she said.

PRODUCT IMAGES COURTESY OF MANUFACTURER.

Reds can also be sensual and intense — maybe a little too intense. The practice of feng shui indicates it is associated with fire, a life energy, increasing heart rate and blood pressure. While many would be tempted to add a bit of red to a bedroom, it may negatively impact someone who is trying to relax.

TRY THIS: Tomato Tango CSP-1145 Benjamin Moore

Ceramic 1.9-Quart Casserole Dish with Lid in Empire Red $59.99, Kitchenaid.com

Cuisinart® Classic 4-Slice Toaster in Metallic Red $74.99, Bedbathandbeyond.com wellness360 | SEPT/OCT 2016

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YELLOW “Yellow is a bright and cheerful color so I think it works well in active family areas, like the kitchen, kids’ rooms or play rooms,” said Latanza. Yellow elevates mental activity and is often used to help children with dyslexia. Adding some yellow to a home office or children’s homework space could be a great brain stimulator.

TRY THIS: Spirited Yellow P290-4 Behr

3

Emma Throw Pillow $19.99, Worldmarket.com

2

So many people shy away from using color in their homes for fear of getting it wrong. But ignorance and fear are no reason to live in a bland box.

TRY THIS: Osage Orange SW 6890 Sherwin-Williams

-CELEBRITY DESIGNER JONATHAN ADLER

A combination of red/ orange or yellow/orange is a balance of earth and fire elements. Orange can be invigorating, energetic and stimulate conversations. It would work well in a home gym or a family room. 36

wellness360 | SEPT/OCT 2016

Gurgle Pot in Tangerine $40, Gurglepot.com

JONATHAN ADLER PHOTO COURTESY OF JONATHAN ADLER.

ORANGE


4 GREEN

PRODUCT IMAGES COURTESY OF MANUFACTURER.

There’s a reason why every movie set or stage has a green room — green is calm and rejuvenating. It’s also a symbol for health and the earth. Many spas decorate with shades of green, indicating it could be a great color for the bedroom or bathroom. Imagine soaking in a warm tub, candlelight reflecting off your soft green walls ... ahhhhh.

TRY THIS: Crown Jewel P420-7 Behr

Velvet Lyre Chesterfield Armchair $1598, Anthropologie.com

Citrus Cilantro® Tile Filled Candle $18.95, Pier1.com wellness360 | SEPT/OCT 2016

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PURPLE If you are looking to create a spiritual space in your home, lavender is the way to go. It invokes contemplation and quiet and minimizes high activity. Purple also helps those with sleep disorders and can encourage sleep. Better sleep leads to fewer carb and sugar cravings, too!

TRY THIS: Purple Silhouette 650D-6 Behr

5 Crackle Purple Stemware *sold separately

$5.95 - $6.95, Pier1.com

6 GRAY

“Grays are very popular right now as an alternate neutral color, but if it’s too much on the steel/blue side, I think it comes off as too sterile or modern,” advised Latanza. “Gray/ beiges or ‘greiges’ work well for most areas of the house and it can be used in conjunction with so many colors.” 38

wellness360 | SEPT/OCT 2016

TRY THIS: Warm Grey Flannel 50RR 32/029 Glidden Pitkin Sectional and Pillows in Slate $899.98, Ashleyfurniturehomestore.com

Sectional Photo courtesy of Ashley HomeStore, Southeastern, Virginia.

When we first bought our home, the master bedroom was painted a dark gray. I immediately thought I would have to paint it soon after we moved in, but the gray is actually very cozy and relaxing.


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wellness360 | SEPT/OCT 2016


Your home should reflect who you are, so pick a palette that’s close to your heart and run with it. -CELEBRITY DESIGNER JONATHAN ADLER

7 BLUE

PRODUCT IMAGES COURTESY OF MANUFACTURER.

JONATHAN ADLER PHOTO COURTESY OF JONATHAN ADLER.

Blues are also very soothing and calming and would work well in bedrooms and bathrooms. Unlike red, it can slow your breathing and heart rate. Some research indicates it can curb your appetite. Blue is a color rarely found in food, therefore we don’t have an automatic appetite response to it. “I have blue in my dining room and it feels very comfortable and peaceful,” said Latanza.

TRY THIS: Hyannis RL1778E Ralph Lauren Paint

Gudari Dinnerware $8.95 - $9.95, Pier1.com

Oriental Weavers Caspian Crystal Indoor/Outdoor Rug in Blue $19.99 - $349.99, Bedbathandbeyond.com wellness360 | SEPT/OCT 2016

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Ask the Expert

Ask the Nutritionist by Claire Carlton, MS, RD, LD/N

Claire Carlton is a registered dietitian and nutritionist practicing in her hometown of Gainesville. She earned her Bachelor of Science in nutrition and dietetics at University of North Florida in Jacksonville, Florida.

Q. Why does your pee smell after you eat asparagus?

A.

Asparagus contains a compound called asparagusic acid. During digestion this compound is converted to volatile sulfur compounds with a strong odor. Not everyone has the ability to detect this odor in urine. Whether or not we actually smell this odor has to do with our genes and a specific mutation in one of the dozens of genes that code for scent receptors.

Q. Is there anything I can eat to help PHOTO COURTESY OF CLAIRE COLTON

my memory?

A. Cognitive decline appears to be

associated with inflammation, poor vascular health and oxidative damage. I would recommend dietary and lifestyle changes that fight inflammation, including an increase in omega-3 foods such as wild salmon, walnuts and flax seed. Certain herbs and spices such as ginger and turmeric also have

anti-inflammatory properties. Decreasing inflammation in the body includes identifying the source. Consuming foods your body is sensitive or intolerant to could be causing inflammation. Excess alcohol, high intake of refined carbohydrate foods, chronic emotional stress, poor gut health and chronic diseases such as diabetes can increase inflammation as well. In addition, I would recommend eating foods high in antioxidants to combat oxidative stress. These foods fight free radical damage; think of brightly colored fruits and vegetables and literally “eat the rainbow.” Make it a goal to fill half your plate with fruits and vegetables.

Q. I am about to turn 40, and my

hair has become dry and is breaking and falling out. What can I add to my diet to keep my locks shiny?

A. The symptoms you are experiencing

could be a sign of a nutrient deficiency. Dull, lackluster or thin hair might indicate a protein, iron, zinc or essential fatty acid deficiency. Nutrient deficiencies can result from a diet inadequate in a particular nutrient or a problem with the absorption and utilization of the nutrients you are consuming. There are many digestive problems or conditions that could be contributing to poor nutrient absorption and utilization, including low stomach acid, fat malabsorption and less than optimal gut flora. I would speak with your doctor about testing for micronutrient deficiencies to determine if you are deficient.

Q. Is drinking a glass of wine a day actually good for you? What are the exceptions?

A.

Alcohol in moderation can provide some health benefits. Moderation is defined as no more than one drink per day for women and no more than two drinks per day for men. One drink equals a 12-ounce

beer, a 4–5-ounce glass of wine or 1.5 ounces of 80 proof whiskey, scotch, gin or vodka. Alcohol increases protective HDL cholesterol levels, an important factor in reducing the risk of cardiovascular disease. Resveratrol, the antioxidant in red wine, may lower the risk of certain diseases, however the amount required would be so high that we could not obtain it through drinking wine. Keep in mind that alcohol is considered a toxin and it contains seven calories per gram, so if you’re trying to lose weight, avoiding alcohol is a good idea. People with a history of addiction or alcoholism or those taking medications that interact with alcohol should not drink. Exercise also increases good HDL cholesterol levels, so whether you drink alcohol or not, exercise is important for a healthy heart!

Q. What is something we should never eat?

A.

Trans fats! Fats that are liquid at room temperature such as soybean or cottonseed oil undergo a process during which their chemical structure is altered to make them solid at room temperature. These artificial, man-made trans fats are used in many processed snack foods including peanut butter, packaged cakes, cookies, crackers, margarines and some fried foods. You can identify them on a label by reading the ingredients list and searching for hydrogenated oil or partially hydrogenated oil. These fats are very harmful to heart health as they increase bad LDL cholesterol levels and decrease protective HDL cholesterol levels. Research also shows that these fats change cell membrane function and alter the way cholesterol is removed from the blood. I recommend switching to real butter over margarine, using natural peanut butter (ingredients should include peanuts and salt) and limiting intake of processed snack foods by finding alternatives without trans fats or making your own.

wellness360 | SEPT/OCT 2016

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Fall Vegetable Planting Guide for North Florida

Chart adapted from University of Florida Horticulture Guide to Planting Vegetables

CROP

RECOMMENDED VARIETIES

NORTH FLORIDA PLANTING DATES

DAYS TO HARVEST

ROW SPACING (IN)

PLANT SPACING (IN)

SEED DEPTH (IN)

BEETS

Tall Top, Early Wonder, Detroit Dark Red, Cylindra, Red Ace, Yellow Detroit

SEPT - MAR

50 - 65

14 - 24

3-5

1/2 - 1

Early Green, Early Dividend, Green Sprouting, Waltham, Packman, DeCicco, Broccoli Raab (Rapini)

AUG - FEB

75 - 90

30 - 36

12 - 18

1/2 - 1

Imperator, Nantes, Danvers, Chantenay

SEPT - MAR

65 -80

16 - 24

1-3

1/2

Vates Dwarf Blue Curled, Tuscan, Winterbor, Redbor

SEPT - FEB

24 - 30

12 - 18

1/2 - 1

LETTUCE

Crisphead: Great Lakes Butterhead: Ermosa, Bibb, Tom Thumb, Buttercrunch Loose Leaf: Simpson types, Salad Bowl, Red Sails, New Red Fire Oak Leaf: Salad Bowl, Royal Oak Romaine: Parris Island Cos, Outredgeous

SEPT - OCT

50 -90

12 - 24

8 - 12

1/2

RADISH

Cherry Belle, White Icicle, Sparkler, Champion, Daikon

SEPT - MAR

20 -30

12 - 18

1-2

3/4

SPINACH

Melody, Bloomsdale Longstanding, Tyee, Space

OCT - NOV

45 -60

14 - 18

3-5

3/4

OCT - NOV

90 - 110 (transplants)

36 - 40

10 - 14

BROCCOLI

CARROTS

KALE

Camarosa, Sweet

STRAWBERRY Charlie, Festival, Selva, Oso Grande, Chandler

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wellness360 | SEPT/OCT 2016

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Flavors of Fall

by Claire Carlton, MS, RD, LD/N

The fall season is upon us! And with it comes Saturday football, crisp mornings and, of course, pumpkin! PSLs anyone? As we transition into autumn, a cornucopia of seasonal foods becomes available at our local farmers markets and grocery stores. As a dietitian and foodie, I can’t help but feel inspired by the abundance of seasonal fruits and vegetables. These foods are full of antioxidants and phytochemicals that promote health and fight disease!

PUMPKIN SMOOTHIE Serves 2

INGREDIENTS ½ cup canned pumpkin ½ cup vanilla Greek yogurt 1/3 cup unsweetened vanilla almond milk 1 frozen banana ¼ teaspoon pumpkin pie spice 2/3 cup ice DIRECTIONS Place all ingredients in a blender and blend until smooth, about 30 seconds. Note: To make this smoothie more filling, add a scoop of vanilla protein powder! Nutrition Facts: 146 kcal, 1 g fat, 71 mg sodium, 27 g carbohydrate, 4 g fiber, 9 g sugar, 9 g protein

Sriracha Honey Glazed Brussels Sprouts Serves 4

INGREDIENTS 1 pound Brussels sprouts, halved 1 ½ Tbsp melted butter 1 ½ - 2 Tbsp Sriracha sauce 1 ½ Tbsp honey ¼ tsp sea salt DIRECTIONS Preheat the oven to 400 F. In a large bowl, toss Brussels sprouts in the melted butter, Sriracha, honey and salt. Once coated, place the sprouts onto a foil- or silicone-lined baking sheet. Roast for 20–25 minutes, flipping sprouts halfway through cooking time. They are done when you begin to see a bit of browning on the outer layers.

fall breakfast hash

Nutrition Facts: 97 kcal, 5 g fat, 377 mg sodium, 14 g carbohydrate, 3 g fiber, 9 g sugar, 2 g protein Serves 6-7 (1 cup servings)

PHOTO BY CLAIRE CARLTON

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DIRECTIONS Cook the sausage in a large sauté pan, and drain excess fat. Remove the sausage from the pan and set aside. Add olive oil to the pan over medium heat. Once the oil is hot, add the onion and cook 2–3 minutes until slightly soft. Add the remaining vegetables, salt and pepper, and stir to ensure seasoning coats all ingredients. Add ½ cup water to the pan and cover with a lid. Cook for 12–15 minutes, stirring occasionally. Once the vegetables are tender, add the sage and sausage and stir thoroughly. Cook for another 2 minutes and remove from heat. Serve hash in a bowl and top with an egg if desired. Note: Leftovers keep for five days and can be reheated for a quick weekday breakfast! Nutrition Facts: 302 kcal, 18 g fat, 399 mg sodium, 19 g carbohydrate, 4 g fiber, 10 g sugar, 15 g protein

© 2016 iStockphoto LP. All rights reserved.

INGREDIENTS 1 pound pork sausage (If you’re local, I like the freshly made breakfast sausage at Earth Fare or Lucky’s Market) 2–3 tablespoons olive oil 1 ½ cups carrot, diced into ½-inch pieces 1 ½ cups butternut squash, diced into ½-inch pieces 1 ½ cups turnip, diced into ½-inch pieces 1 ½ cups sweet potato, diced into ½-inch pieces ½ large sweet onion, diced ½ teaspoon salt ½ teaspoon black pepper 2 teaspoons rubbed sage ½ cup water


PHOTO BY ALLISON RABER

» SQUASH

(Pumpkin, Butternut, Acorn) Squash are undoubtedly the quintessential fall vegetable (technically fruit). Their versatility in cooking transitions them wonderfully for both sweet and savory recipes. With their orange hues, these popular squash offer more than just good taste. One of the most well known compounds in squash is beta-carotene. Beta-carotene is a precursor to vitamin A, meaning the body converts it to retinol, the active form of vitamin A. Beta-carotene is also a phytochemical belonging to carotenoid group of pigments found in red, orange and yellow fruits and vegetables. Its antioxidant properties protect our eyes from age-related vision problems, protect our skin from UV damage and enhance immunity. Our body’s absorption of carotenoids increases when these foods are cooked. Pumpkin and other fall squash varieties are great sources of complex carbohydrates, dietary fiber and numerous other vitamins and minerals. Don’t forget about the seeds! Pumpkin and squash seeds can be roasted and used to top salads. The seeds are a great source of heart healthy fats.

» CRUCIFEROUS VEGETABLES

(Brussels sprouts, Broccoli, Cauliflower, Cabbage, Turnips) Cruciferous veggies come from the Brassica plant family and are famous for their cancer fighting properties. Many people have aversions to these veggies because of their strong odor. This characteristic is a result of sulfur-containing compounds, glucosinolates, which are abundantly found in these foods and give them their anti-cancer reputation. Once broken down, glucosinolates yield phytochemicals that are biologically active and can interfere with the growth and formation of cancer cells. Indole-3-carbinol and isothiocyanates are two glucosinolate metabolites with powerful antioxidant activity. Isothiocyanates have the capability to destroy and eliminate carcinogens before they have the chance to damage DNA. Cruciferous veggies are also high in vitamin C (more so than oranges!) and vitamin K. Should you eat them raw or cooked? I recommend eating them however you enjoy them. While raw cruciferous vegetables are shown to have higher amounts of phytochemicals, they still retain a large amount of nutrition when cooked. Cooking methods such as steaming or lightly sauteing will help to preserve nutrition.

» BEETS

Beets are increasing in popularity, popping up on more restaurant menus and dinner tables all the time. These ruby red roots tout numerous cardiovascular benefits. Beets are high in nitrates, which are converted to nitrites and finally to nitric oxide in the body. Nitric oxide plays a role in dilating blood vessels, thus increasing the efficiency of oxygen delivery throughout the body. Consumption of beets and concentrated beet juice products has become trendy for athletes trying to increase performance. There is also evidence to support that the consumption of dietary nitrates lowers blood pressure. Beets contain vitamin A, vitamin C, dietary fiber and carotenoids. Roasted beets are delicious with a drizzle of olive oil, balsamic vinegar and a sprinkle of goat cheese! Don’t toss the beet greens — they are rich in folate and vitamin K! Saute your beet greens in olive oil with garlic and onion. Betalins, the natural pigments in beets, cause about 10–14 percent of the population to have beeturia (red or pink urine). While this can be frightening the first time you eat beets, it’s harmless.

wellness360 | SEPT/OCT 2016

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wellness360 | SEPT/OCT 2016


Finance

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Ways to Cut Down Your Food Bill This Month BY SELENA GARRISON

© 2016 iStockphoto LP. All rights reserved.

For many of us, food is one of our largest monthly expenses. Whether it is grocery shopping, a quick stop at the drive thru, or a nice evening out, these transactions can really add up! This is also one area where we can have a BIG impact on our budget by making small changes each day.

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Set a food budget, and stick to it!

Bring your lunch to work instead of buying.

Clip coupons for things you already use.

Shop BOGO sales for things you already use.

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Check out prices at different stores.

Consider a Sam’s Club type membership for bulk shopping.

Thumb (or click) through this week’s newspaper adds for BOGO meat.

Order water when you go out to eat.

Split a meal with your date at a restaurant.

Cut out one restaurant meal per week.

Plan a weekly menu around sale items.

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Freeze appropriate leftovers.

Buy store brand instead of name brand.

Use a list when shopping.

Buy produce in season.

Check the price per unit, not the price per item.

Check your receipt for pricing errors.

Save half your restaurant dinner for lunch the next day.

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Eat out on “kids eat free” nights.

Have a pantry/ fridge cleanout period — only eat what you have.

Grow your own fruits, veggies and herbs.

Don’t shop hungry.

Have a meatfree dinner.

Use leftovers to create a new meal.

Don’t buy more fresh produce than you will eat before it goes bad.

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Cut your portion sizes.

Buy dry beans instead of canned ones.

Buy chicken thighs instead of breasts.

Do your shopping without the kids when possible.

Plan ahead and skip the drivethru.

Keep track of everything you spend, and re-evaluate the budget!

wellness360 | SEPT/OCT 2016

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Mind Matters

» LOOK THROUGH THE LENS

Pick something to photograph, not someone! Flowers, trees, clouds, you get the point. It’s about capturing the simple beauty of an object while you are by yourself. After 30 days, print each photo and place them in an album. Remember where you were when you took each photo and what you were feeling.

» USE YOUR HANDS

Paint, sculpt or draw, but not on a computer. Use a REAL paintbrush. Use real clay. Use real paper. The smells, the texture and the feeling of the creative tools in your fingers will release tension and inspire you.

» LOOK AND LISTEN

Get Out of Your Funk By Getting Creative! BY NICOLE IRVING

But, life is also great. Sometimes we just get into a funk that can be hard to crawl out of, but it can be done. Rather than taking huge giant steps doing things you aren’t good at, or things that may stress you out more, take a few moments of each day doing something simple and creative. After time, you will see that all those little moments add up to huge rewards. Slowly, you will rise out of your funk into a world that you created simply for you and your happiness. You got this! You can do it!

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» TASTE THE RAINBOW

Nothing feeds the soul like food. Plan out a month of creative cooking challenges. Use the rainbow for inspiration or even master an ethnic cuisine. Try making a soufflé the way Julia Child did. Ever wonder how mom makes that amazing Thanksgiving meal? Try making it yourself! Homemade pasta is easy as flour, water and egg!

» BELT OUT A TUNE

Ever feel better after signing in the shower? Singing can be such a good release. While in the car, home alone in the shower or even on a Friday night at karaoke, belt out a tune and have a good time with it.

© 2016 iStockphoto LP. All rights reserved.

Life is hard. At times, it can seem like everything is against you. Every ounce of energy is spent by the moment you get home, and the biggest accomplishment of your day is making it back to bed.

Tired of watching hours of endless prime time? Turn off the TV and step into a museum or library. Sit and really focus on the works of art or the pages of the books around you. Imagine what the authors or artists were thinking when creating their masterpieces.


wellness360 | SEPT/OCT 2016

51


Mind Matters

Left Brain vs. Right Brain

ANALYTICAL

ORGANIZED

BY ethan bauer

In the middle of your head is a band of nerve tissue that functions like the Panama Canal. This tissue, called the corpus callosum, connects the two hemispheres of your brain and allows them to work together. That’s where the analogy to the Panama Canal ends, though, because unlike the Atlantic and Pacific oceans, there’s no longer way around for neurological signals. If the corpus callosum is severed, there’s no more communication between the left and right brain. Period.

LOGICAL

That’s not necessarily a detrimental thing, and people who have the nerves snipped (usually to reduce severe seizures) tend to be fairly normal. However, the lack of communication does reveal how the two halves of the brain, though they may look the same, perform very different functions. The left side is known more as the “logical” side. It handles things like language, math and facts. Basically, processes that involve memorization or follow some sort of rules or patterns take place there. So next time you’re belting out your favorite song in the car, you can thank the left hemisphere of your brain for remembering the lyrics. The right side is more of the “creative” side. It’s where those patterns, words and memories are given meaning. Think imagination, art and emotion. When you’re belting out that song, for example, notice how the beat flows so perfectly with the words (hopefully). Your comprehension of that flow and the artist’s ability to match it with the words can be attributed to the brain’s right hemisphere. These different functions have given rise to the idea that someone can be “left-brained” or “right-brained.” The determination tends to be based on a person’s habits. If someone is orderly and linear, that person is left-brain dominant. If someone is original and prefers free-wheelin’, that person is right-brain dominant. However, it’s important to note that one could not exist without the other. So-called right-brained people could not assign meaning to anything if they couldn’t comprehend things appropriately in the first place. Likewise, so-called left-brained people couldn’t interpret patterns correctly if they had no concept of a pattern’s overarching meaning.

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LITERAL

PRECISE

© 2016 iStockphoto LP. All rights reserved.

Nevertheless, some people lean toward creativity while others creep toward logic. Now, that doesn’t mean people lack creativity or logic if they tend to favor one over the other, and it certainly doesn’t mean that they use one half of their brain “more” than the other one. What it does mean is that everyone is wired differently, and the idea of identifying with one half of the brain based on that wiring is appealing. Take our quiz on the right to help determine which half of your brain you might more strongly identify with!

SCIENTIFIC


IMAGINATIVE

CREATIVE

Quiz: Are you more creative or logical? For each question, circle the answer that you most agree with. Then add up all of your answers to see which color you circled the most. 1. Did you enjoy math in school?

INTUITIVE

YES

NO

2. Do you prefer technical writing to creative writing? YES

NO

3. Would you enjoy spending an afternoon at an art museum? YES

NO

4. Do enjoy spending hours solving one problem? YES

NO

5. Does learning a new language sound fun to you? YES

NO

6. Do you make to-do lists regularly? YES

NO

7. Do you listen to music for the rhythm/sound? YES

NO

8. Would you prefer a good narrative story to a good analysis? YES

NO

9. Do you have a very emotional reaction to death? YES EMPATHETIC

10. Do you daydream often? YES

FIGURATIVE

IRREGULAR

NO

NO

Which color did you circle the most of? MOSTLY PURPLE You are likely a Right Brain thinker, characterized by creative and "big picture" thinking.

MOSTLY BLUE You are likely a Left Brain thinker, characterized by logical and analytic thinking. wellness360 | SEPT/OCT 2016

53


Spotlight 360

Triumph on the Trails PHOTOS BY shandon smiith of LIFEPRINTS PHOTOGRAPHY

Shawn Smith Age: 41 Family life: Wife Shandon, son Brayden (11) Career: Exactech Level III Finisher What is your sport? Cross-Country Mountain Biking

How do you live a 360life? In addition to my cycling, I try to eat as healthy as I can, but still allow myself to enjoy my favorite foods once in a while. I drink water all the time to ensure I’m hydrated. I also visit my chiropractor, Chance Chiropractic, on a regular basis to maintain a healthy mind and body through their holistic approach. I also enjoy going out on rides with my son and encouraging him to be active. 54

wellness360 | SEPT/OCT 2016


Q: What is your wellness mantra? A: “Pain is temporary, victory is forever.� Q: How long have you been cycling and competing? A: I have always loved riding my bike since

I was a little boy. I started competing in 1996, when I moved here from the Outer Banks.

Q: Please share your favorite race, in detail, and what it meant to you. A: In 2013, I raced my first 8 Hours of Labor,

an endurance event held once a year. I was in the open solo category, which means I was the only one racing for eight hours (beginners to pros), as opposed to being on a team of two to three people. The purpose of this race is to get in as many laps as you can within a certain time period. For the first half of the race I felt great and maintained a second place position. I wanted to keep a decent pace in preparation for the last four hours of the race. About halfway through the race I had an asthma attack and was starting to dehydrate. I decided to stop in the middle of the trail and use my inhaler. It was a decision I had to make, even though I knew the guy in first place was ahead and stopping would increase his lead. But I had to do it. For the next few hours I tried to rehydrate while I was on the bike as well as close the gap between first place and myself. With only 30 minutes left in the race and coming up on the last lap, I saw first place just ahead of me. I noticed that he had no idea that I was gaining ground. As we were climbing the hill, I caught him and forced myself into first as we entered the woods. I went as hard as I could possibly go to create distance between us. We approached an open section of the trail leading back to the finish line, and I realized that I had opened a decent gap in a short period of time, so I kept pushing to the start/finish. As I crossed the finish line, I thought I had just won the race. But as I did so, I was told that I had enough time to go out for another lap. At this point, I was completely exhausted from doing all the extra work for what I thought was the win. As much as I wanted the race to be over, I just couldn’t not go out for another lap knowing that I could end up in second place if the guy behind me kept going. So I kept going, capitalizing on the lead I had. I remained in the lead for the last lap without being challenged and ended up winning the race by almost five minutes.

This past June I raced Marathon Nationals in Georgia, and it was just as memorable as the 8 Hours of Labor. I placed second in the nation for my age group and am ready to take the title next year in Arkansas! wellness360 | SEPT/OCT 2016

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Q: What keeps you motivated? A: Preparing for new races, challenging myself, staying in shape

for my wife and staying healthy.

Q: Do you have races that you would like to complete on your bucket list? A: The BC Bike Race in Canada. Q: What are you training for right now? A: I’m not sure … I might do the Florida State Championship in

the fall or I might find some more endurance races to compete in.

Q: What is your go to eating plan? A: Paleo with some healthy carbs like brown rice and oatmeal.

I also supplement with protein shakes and Crank Sports e-Fuel, which is a clean hydration system.

Q: How would you encourage others to start living a 360life? A: Find something active you love to do and do it! Why feel

miserable on the couch when you can feel miserable doing something active and staying healthy?

Q: What is your daily workout routine? A: When I’m training, my coach gives me specific workouts to

do. Day to day differs, so I work more on a weekly basis, which can include a ride that’s between 40 minutes and four hours. In a week I can ride anything up to 12+ hours and 200+ miles.

Q: What is the most important lesson riding and competing has taught you? A: Leave it all out on the course. There’s no feeling worse than

realizing you gave it any less than you could have. You’ll just end up beating yourself up.

Q: What is one thing you wouldn’t ride without? A: My bike, LOL. No, really … my helmet. EVERYONE needs

to wear a helmet. No matter how old you are or where you are. Never ride without one.

Q: Anything else you would like to share? A: I’m accepting sponsorship applications now!

I would like to thank my wife and family, who have supported me since I started racing in 1996. Shandon has been a major part of my success and countless wins. I would also like to thank my 2016 sponsors: Super Cool Bike Shop, Chance Chiropractic Center, my coach Danny Connell at Cycology Coaching Solutions, Crank Sports E-fuel and E-gel, Wolf Tooth Components and Shimano.

“Champions are made from something they have deep inside them — a desire, a dream, a vision.” – Muhammad Ali

Q: What is on your playlist right now? A: Pandora, ranges from rap to EDM to rock. It depends on my

mood.

Q: What is your go to pre-race meal? A: I usually eat Mexican the night before a race. Q: What would you tell someone who wanted to get into this sport to do first? A: Go to Super Cool Bike Shop to get a bike and a helmet, and

have them fit you properly for both. Look online for group rides on the Gainesville Cycling Club website (GCCFLA.org). wellness360 | SEPT/OCT 2016

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Community by nicole germany

Friday, September 2 Slip & Slide Friday Nights for ADULTS ONLY at Wild Waters 7 p.m. Silver Springs, FL Silversprings.com

Saturday, September 3 Rhythm and Blues food festival 12 – 5 p.m. 111 E University Ave. Eventbrite.com

Friday, September 30 Strong By Choice 5K, 10K, 13.1, 26.2 1 – 4 p.m. Virtual Eventbrite.com

Saturday, October 1 Pink Pumpkin Pedal-Off

8:30 a.m. UF Cancer & Genetic Research Complex Pinkpumpkinpedaloff.org

Saturday, October 1 (Select days in October)

The Scream Park

5 – 12 a.m. Clay County Fairgrounds Thescreampark.com

Saturday, October 1 Bubble Run

8 a.m. and 10 a.m. Jacksonville Equestrian Center Bubblerun.com

Monday, September 5 LABOR DAY Wednesday, September 7 Union Street Farmers Market 4 – 7 p.m. Bo Diddley Plaza Unionstreetfarmersmkt.com

Saturday, September 17 Tunnel To Towers Run & Walk 8:45 a.m. – 1 p.m. Jacksonville Landing Tunnel2towers.org

Saturday, September 17 Gainesville Arts Market

© 2016 iStockphoto LP. All rights reserved.

10 a.m. – 4 p.m. SoMa Art Media Hub Gainesvilleartscene.com

Saturday, September 24 6th Annual Sickle Cell Awareness 2K Walk 9 a.m. – 1 p.m. T.B. McPherson Center Eventbrite.com

Sunday, September 25 DriveTime Cares Family 5K Fun Run

9/10 a.m. Over 55 locations across the country including Jacksonville, Orlando and Tampa Eventbrite.com

Saturday, October 22 Bubble Soccer 4 – 8 p.m. 7558 SW 61st Avenue Ocala, FL Eventbrite.com

Friends of the Library Fall Sale Saturday, October 22

9 a.m. – 6 p.m. Sunday, October 23 Noon – 6 p.m. Monday, October 24 Noon – 6 p.m. Tuesday, October 25 Noon – 6 p.m. (everything half price) Wednesday, October 26 Noon – 6 p.m. (everything 10¢) All proceeds support the Alachua County Library District and area literacy projects! Cash & checks only Credit & debit cards NOT accepted

Saturday, October 8 2016 Ky-Hike-A-Bike Adventure Race 6:30 – 11:30 a.m. Welaka State Forest Putnambluewaysandtrails.org

Sunday, October 9 Firefighter 5K 1 p.m. Virtual Eventbrite.com

Sunday, October 9 Pumpkin Run 5K

Sunday, October 23 Sunny's Howl-A-Palooza

Wednesday, October 12 National Fossil Day

Saturday, October 29 2016 I Ain't Afraid - Domestic Violence Awareness 5K & 10K

6 p.m. Trinity United Methodist Church Trinitypumpkinrun.com

1 – 4 p.m. Florida Museum Flmnh.ufl.edu

Thursday, October 13 Meet Me At The 50

3 – 6 p.m. Sun Country Sports – West Suncountrysports.com

1 p.m. Virtual Eventbrite.com

6:30 p.m. EverBank Field Jaguars.com

Saturday, October 22 WasabiCon 2016

10 a.m. The Lexington Hotel & Conference Jacksonville, FL Wasabicon.com

Monday, October 31 HALLOWEEN

wellness360 | SEPT/OCT 2016

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Profile for Irving Publications, LLC

Wellness360 Magazine: Volume 1, Issue 3  

Fall Fruits and Veggies, Planning Perfect Portions, Best Tips for Core Strengthening and More!

Wellness360 Magazine: Volume 1, Issue 3  

Fall Fruits and Veggies, Planning Perfect Portions, Best Tips for Core Strengthening and More!