Wellness360 Magazine: Volume 1, Issue 1

May/June 2016 • Volume 1 • Issue 1

Good-For-You

Grillers

Ear Candy…

OuR top Headphone picks!

current Surviving the

YOUR

local farmers

markets We have the answer!

The world’s

Leave the latte…

retire now!

best

workouts

Unlock your

inner runner 17

MUST VISIT Florida beaches wellness360magazine.com | May/june 2016 1 wellness360

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wellness360 | May/june 2016

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™

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 Nick DeConna, April Tisher, Theresa Westberry executive assistant Sayeh Farah Event photographer Anabel Wheeler WEB Designer Tanya Consaul Contributing Writers Dr. Jeff Consaul, Shelby Davidson, Selena Garrison, Nicole Germany, Jen Hillan, Nicole Irving, Danielle Pastula, Ashlyn Pinter, Olivia Pitkethly, Chris Pregony, Ted Spiker, Taryn Tacher Interns Ashlyn Pinter

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.

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wellness360 | May/june 2016

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.

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Editor's Note

Hello, Wellness!

that will inspire you, we will take you on a health journey that will breathe a new sense of balance and wellness into your life.

Wellness360 came at a time when I personally needed it the most. As an entrepreneur, wife, mom, friend, community member (the list can go on), I lost myself. With all the roles I was so excited and honored to play, I managed to forget the one that mattered most — me. What made me happy? A little of this and a little of that. Was I healthy? I had an apple today. Balanced and centered? Um ... no. Definitely not!

I am so excited to be on this journey with you!

wellness360 | May/june 2016

Cheers to a 360Life!

Nicole Irving, Publisher, EIC nicole@irvingpublications.com

PORTRAITS BY ALLISON RABER. Š 2016 iStockphoto LP. All rights reserved.

Welcome to the first edition of Wellness360, our new bimonthly magazine created for those who want to live a healthy, balanced and fulfilled life.

Hello, Wellness360! I knew that if I needed it, I could pretty much guarantee that you did, too. We created Wellness360 to inspire the community to live a healthy and balanced lifestyle, in all areas that truly impacted their well-being.

From finance to nutrition, fitness to lifestyle and features

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Whathelpsmefeelcalm andbalanced?Most recently,gardening!

wellness360 | May/june 2016

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wellness360 | May/june 2016

MAY | JUNE 2016

34 FEATURES 17 17 Beautiful Florida Beaches

Our top picks for vacation-worthy beaches in our home state.

32 Back to Basics: Becoming a Runner

We take the scary out of starting a running regimen.

Š 2016 iStockphoto LP. All rights reserved.

ON THE COVER

Shelby Davidson is a former member of the University of Florida cross country and track team and part of the 2012 SEC Champion Team.

Our cover was shot on location in downtown Gainesville, featuring the artwork of Axel Void, whose mural is part of 352Walls 2015. Photo by Tanya Consaul. Styling by Irving Publications.

Four simple ideas to add to your summer recipe book.

CONNECT

\\\\\\\\\\

17

34 Get Grilling

Facebook.com/wellness360magazine Twitter.com/wellness360mag Pinterest.com/wellness360mag Instagram.com/wellness360mag CHECK US OUT ON INSTAGRAM!

wellness360 | May/june 2016

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ADVERTISEMENT

HÊó ãÊ H ò A H ½ã«ù LÊó Ù B »

By Dr. Troy Trimble, T« OÙã«ÊÖ ® IÄÝã®ãçã

L

ow back pain affects people from all walks of life. However, it doesn’t have to be debilita�ng.

Understanding your back and how it works, plus following some simple rules can decrease most of the anxiety associated with low back pain.

UNDERSTANDING YOUR LOWER BACK

First, your back, or lumbar spine, is not meant to be a stand-alone structure.

It is essen�al to have strong muscles in your abdomen (belly) and in your back. It is commonly thought that back pain is the result of weak back muscles, but this is usually not the case. It is far more common to have weak abdominal muscles that allow your back to develop excessive sway: medically referred to as lordosis. This excessive lordosis coupled with �ght hamstring (back of the thigh) and bu�ock muscles can cause signicant back pain. Your back needs proper support in order to maintain normal alignment and func�on, which means good posture. This does not suggest that an external brace is appropriate for most back pain.

Rç½ Ý ¥ÊÙ H ½ã«ù LÊó Ù B » Exercise Regularly: Part of a good overall healthy regimen is to regularly exercise. This is also very true for your back.

Focus on exercises that can strengthen your back, stomach, and leg muscles.

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wellness360 | May/june 2016

Approximately eighty percent of adults will experience low back pain at some point in their lives.

Strength Train Regularly: How you li� weights is as important as or even more important than how much you li�.

Anybody not familiar with weights and weight machines should receive proper training. The surface you work out on is also a key element in the preven�on of back and lower extremity injuries.

Minimize high-impact workouts on hard surfaces, like sidewalks. Runners and walkers are generally recommended to avoid concrete and to use dirt, asphalt, or wood chip trails.

Wear The Right Footwear: It is important to wear shoes that are the correct shape and size. This is true for your work and workout shoes. Shoes that are too small or that t poorly will affect your walking pa�ern. This can lead to overuse injuries in your feet and your back. Also, socks that are a blend of wool, acrylic and/or co�on are best- they take the sweat away and maintain their cushioning ability. Pick your shoes and socks wisely: your en�re body is res�ng on them.

Do Not Smoke: Tobacco use is also known to increase the incidence of back pain. Nico�ne is known to cause our arteries to constrict, or get smaller, and this can decrease blood circula�on to certain body parts. There are areas of our bodies that receive minimal blood. The discs, or cushions, in your back are in this category. These complex structures are between most of the bones in your spine, and they act like shock absorbers and stabilizers. Therefore, when their already poor blood supply is compromised, it is natural to assume that this could lead to degenera�on. Cessa�on of tobacco use is not likely to affect your back pain in the short term, but it could have a posi�ve long term affect. Tobacco use can also contribute to a poor surgical outcome.

In fact, many plas�c surgeons and spine surgeons will not perform some types of procedures on pa�ents who use tobacco.

I¥ YÊç H ò LÊó B » P ®Ä First, it is important you see a doctor to properly diagnose your pain.

Low back pain is extremely common, but usually shortlived. In most cases, it does not last more that six to twelve weeks, and many �mes only a few days. Ini�al treatment is usually acetaminophen or an�inammatory medica�on, short dura�on of rest, and avoidance of offending ac�vi�es. Long term bed rest can actually make the problem worse. Doctors will o�en prescribe physical therapy and certain kinds of medica�ons for persistent pain. Surgery is typically not necessary for back pain alone. However, in the pa�ent with six or more months of constant, severe back pain, surgery can be appropriate.

Emerging techniques and implants have given doctors new ways of addressing an old problem.

Learn more at www.toi-health.com

MAY | JUNE 2016

DEPARTMENTS HEALTH 12

Should You Say Goodbye to Gluten?

13 Just Add Salt!

14 The Danger That Lies Beneath

FITNESS 21 24

Sweat in the Swamp Ted Talks: The World's

Best Exercise?

27 Get in Tune With Your Workout

21

NUTRITION 28 31 32 33 37

Water Yourself Friendly Fruit Go Nutty for Nuts!

Plant Nanny App Fishing for Health

STYLE + GEAR 38

The Beat Goes On...

ASK THE EXPERT 40

Ask the Pharmacist

LIFESTYLE 42

46 47

Lighter Living: Getting Rid of the Clutter Organize Your Life Missing Out? Fear Not!

42 58

MIND MATTERS

Š 2016 iStockphoto LP. All rights reserved.

48

Keep Your Brain Sharp

FINANCE 50

What's Stopping You from Retiring?

SPOTLIGHT360 53

Meet Kelly Wagner

COMMUNITY 56 58

Calendar Fresh from the Farmers Market wellness360 | May/june 2016

11

Health test positive, the next step before diagnosis is an endoscopy. During an endoscopy, the doctor will take a biopsy of the small intestine to see if there's been damage.

It’s important to know that celiac disease lies at the end of a spectrum of gluten intolerance. You may be sensitive to gluten without having celiac disease. This means you have similar symptoms, but you don’t have the antibodies, and therefore your small intestine will not suffer if you eat gluten.

But, if you fall anywhere on the gluten intolerance scale, maintaining a glutenfree diet is the best option for your health and well-being. You should eat fruits, vegetables, beans, nuts, legumes, meat, poultry, seafood and dairy products. Avoid food items that contain wheat, barley and rye, like breads, pastas, cakes, crackers, pastries, cereal and beer.

If you’re new to the gluten-free lifestyle, and you don’t want to give up all of your favorite starchy snacks, don’t worry — you can now find almost any food item in a gluten-free version.

Should You Say Goodbye to Gluten?

BY TARYN TACHER

We all love our pastas, our breads, our cakes and our cookies — that is, unless we have celiac disease.

This autoimmune disorder affects one in 100 people. That means 1 percent of the population is unable to digest gluten properly.

Celiac disease is hereditary. If your parent, child or sibling is affected, there’s a 10 percent chance that you will be. Though

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wellness360 | May/june 2016

Try These Gluten-Free Flours

the disorder does not discriminate by age, it is more prevalent in women than men because women are more susceptible to autoimmune diseases (conditions that cause the immune system to accidentally attack the body’s own tissue).

Over the past few generations, celiac disease has become more and more common — quadrupling in the last 50 years. According to Joseph Murray, M.D., of the Mayo Clinic in Rochester, Minnesota, and his colleagues, this increase is likely a result of wheat hybridization. Today, wheat is processed with oxidizers and revamped yeasting techniques, and it is unknown how these methods affect our immune systems.

If you experience bloating, gas, diarrhea, fatigue and/or anemia, you may want to visit your doctor. A simple blood test can detect whether or not your body produces celiac disease antibodies. If you

Amaranth

Oats

Arrowroot

Potato

Buckwheat

Quinoa

Corn

Rice

Millet

Tapioca

© 2016 iStockphoto LP. All rights reserved.

To truly understand celiac disease, we must first know what gluten is — a protein present in wheat, barley and rye. When people with celiac disease try to digest it, their immune system lashes out on their small intestines, making it difficult for their bodies to process the gluten and absorb the nutrients in the food.

Happy eating!

Health

HIMALAYAN SALT LAMP

Just Add Salt!

by NICOLE IRVING

Feeling lethargic, anxious and irritable? It might be because you have too many positive ions circling about. That’s right, this is one case where positivity can cause a serious problem!

Š 2016 iStockphoto LP. All rights reserved.

Air conditioning units, fluorescent lighting, computers and your hair dryers are all devices that put out positive ions into the atmosphere.

In order to neutralize these, you need to add a dose of negativity.

Hello, Himalayan salt lamp.

Yes, you can sprinkle it on your food, but Himalayan salt also produces the same negative ions that are found in the air after a spring rain, at the beach and by waterfalls. Feel refreshed after a day at the beach? This is why!

Linked to strengthening the immune system, reinforcing collagen and increasing the flow of oxygen to the brain, this is one time where you can lay on the salt.

wellness360 | May/june 2016

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Health

The Danger That Lies Beneath

BY NICOLE GERMANY

There is a silent monster lurking in our serene Florida waters, and without any warning it can sweep you off your feet in the worst way imaginable.

The National Weather Service has reported rip currents as the deadliest weather-related event in Florida, claiming over 25 lives each year. The United States Lifesaving Association describes rip currents as powerful, channeled currents of water flowing away from shore.

These strong, fast-moving channels can be blamed for over 80 percent of rescues performed by surf beach lifeguards each year.

To bring awareness to this silent and potentially deadly occurrence, the National Weather Service recognizes June 5–12 as Rip Current Awareness and National Beach Safety Week.

Jeremy Watkins, a marine rescue technician and firefighter for St. Johns County Fire Rescue, said the most important part of educating swimmers on rip currents is encouraging them to be cautious of the dangers that exist in the water and urging anyone who visits the beach to stop by a lifeguard tower.

“The lifeguards are there every day. They know the beach and the water, and their job is to prevent people from getting in harm's way,” he said. “Staying calm is the No. 1 thing to remember when getting stuck in a rip current; panicking is the worst thing you could do.”

Jeff Huffman, a University of Florida meteorologist, said for the most part, unless you’re trained to identify rip currents, the common swimmer cannot tell a rip current is present.

Huffman said that sometimes a particular weather situation such as a strong onshore wind and elevated surf conditions could lead to more frequent rip currents.

While the United States Lifesaving Association has calculated the chance that a person will drown while attending a beach protected

by USLA affiliated lifeguards at one in 18 million, you can never be too safe when it comes to recognizing poor swimming conditions.

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wellness360 | May/june 2016

© 2016 iStockphoto LP. All rights reserved.

“The biggest thing to remember with rip currents is that you can’t swim out of one by fighting against the direction it’s moving. You must swim parallel to shore until you feel the current lightening up,” he said.

How to stay safe

What do the flags mean?

■■Always check conditions

before entering the water

■■Notice and understand what

the color of the beach flags mean

■■Stay at least 100 feet away

from piers and jetties as permanent rip currents often exist near these structures

■■Never swim alone ■■Swim near the lifeguard at

all times

■■If you get stuck in a rip

current don’t assume you’re a strong enough swimmer to swim out of it — even Olympic swimmers can’t outswim a rip current

Green

Lowest hazard, calm conditions

Yellow

Medium hazard, moderate surf/currents

Red

High hazard, extreme danger, swimming not recommended

Double Red No swimming at all

Purple

Dangerous marine life

What does a rip current look like?

■■

Channel of churning, choppy water

■■

Area having a notable difference in water color

■■

Line of foam, seaweed, or debris moving steadily seaward

■■

Break in the incoming wave pattern

Watkins, who is also president of the St. Augustine Lifesaving Association, suggests the following as the best course of action when caught up in a rip current: 1. Realize which way you’re moving 2. Begin to swim parallel to shore 3. Angle back to shore once you break out of the channel of the rip current

wellness360 | May/june 2016

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START WORKING ON YOUR SUMMER SMILE NOW WITH BRACES OR INVISALIGN!

DR. NICOLE MULLALLY 2222 NW 40th Terrace, Ste.B Gainesville 32605 352.336.2222 • www.studio32ortho.com

@STUDIO32ORTHO 16

wellness360 | May/june 2016

south beach, miami

BY TARYN TACHER

Boasting 1,197 miles of coastline and warm weather almost all year round, Florida is home to some spectacular beaches. Whether you like to swim, tan, fish or play volleyball, grab your sunscreen and your bathing suit — it’s time to take a dive in the ocean. We’re sifting through the 663 miles of Florida beaches to uncover the hotspots.

1 South Beach This destination screams trendy, from its art deco lifeguard stands to the architecture surrounding this sandy stretch of land. Locals and tourists alike come to this part of the Atlantic coast for the nightlife, the celebrity sightings and the splendor. If you’re looking to party, whether in a bathing suit or your best night-out attire, South Beach is the place to go.

© 2016 iStockphoto LP. All rights reserved.

Sexiest Beach 2015 by the Travel Channel

3 Palm Beach Palm Beach offers almost 50 miles of beaches along the Atlantic Ocean’s Gulf Stream. There’s something for everyone — whether you’re looking for some family fun, fishing, snorkeling or just a little peace and quiet. Palm Beach is also a winter getaway for some of the country’s most prestigious families — from the Rockefellers to the Vanderbilts and even the Kennedys.

4 Key West

2 Delray Beach Perched on the Atlantic coast, Delray Beach is part of a beautiful beach town. Spend your day engaging in water sports or basking in one of the rental cabanas. At night, you can walk Atlantic Avenue and explore an array of fine dining options, fashionable shops and the Pineapple Grove Arts District.

Most Fun Small Town 2012 by USA Today

key west

An island city just 90 miles from Cuba, Key West’s surrounding waters are filled with coral reefs, making it an ideal place for snorkeling and diving. While you’re there, be sure to check out Duval Street — frequented by tourists, partygoers and spring breakers.

Best Beaches

for Scuba diving PALM BEACH

Palm Beach has colorful sponges, shipwreck treasures and crystalclear warm water. Here, divers will also be able to catch a glimpse of the largest population of sea turtles in Florida. (It is illegal to touch/harm/ catch sea turtles. Please act accordingly).

Key West

With its 120 miles of islands, the Florida Keys have been proudly named the American Caribbean. It is the only living coral reef in the continental United States. You can feast your eyes on bluestripped grunts, toothy moray eels and more.

The U.S. government established the Florida Keys Marine Sanctuary.

Source: Divespots.com

wellness360 | May/june 2016

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Hollywood style

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wellness360 | May/june 2016

Š 2016 iStockphoto LP. All rights reserved.

Palm trees sway in the breeze at Hollywood Beach near Miami.

st. pete beach

yourself in the hustle and bustle of Pier 60 or venture up the beach for a calmer vibe, the turquoise waters of the Gulf of Mexico will invite you in for a swim.

Take a dolphin-watching cruise or rent fishing boats if you want to get out on the water.

key west

7 Siesta Key

The Spanish landed on St. Augustine Beach in 1565, making St. Augustine the oldest city in the nation. When you visit, enjoy the soft sand and the fishing pier, and discover the city’s rich history through museums and landmarks like the Fountain of Youth.

Siesta Key’s fine, white sand beaches line 8 miles of Florida’s west coast.

Because the sand is made up of a powdered mineral called quartz, you can spend the day playing beach volleyball without fear of burning your feet even on the hottest of days. After parasailing, fishing and boating, finish off the perfect day by watching the sunset over the Gulf of Mexico.

TripAdvisor’s Traveler’s Choice #9 Best U.S. Beach 2015

TripAdvisor’s Travelers’ Choice #1 Best U.S. Beach 2015

5 St. Augustine Beach

6 Clearwater Beach With an average of 361 sunny days per year, it’s no wonder people flock to Clearwater Beach. Whether you choose to immerse

8 Hollywood Beach Hollywood Beach is home to a 2.5-mile boardwalk where bicyclists and joggers can skim the Atlantic coastline. With countless boutiques,

restaurants, beachfront resorts and parks for the kids, there’s plenty to do. You can even take a trolley ride from the beach to downtown.

One of America’s Best Beach Boardwalks by Travel + Leisure Magazine; Blue Wave Beach distinction by The Clean Beaches Council: This means it’s one of the country’s cleanest, safest and most user-friendly beaches.

9 Sanibel Beach Sanibel Beach is unique and runs east to west rather than north to south. When the Gulf tide is low, you can wander the beach in search of tons of colorful, intact seashells.

You may also want to visit the historic lighthouse or spend the day bird watching.

US News Travel #3 Best Family Beach Vacation 2015; Coastal Living #2 Happiest Seaside Town 2014; Men’s Journal’s Best for Shell Hunting 2014

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Panama City Beach

Panama City Beach attracts fishermen and scuba divers to its Gulf waters with its nearby artificial reefs. Its westward angle makes the sunset visible every evening from anywhere along its 27 miles of coastline.

TripAdvisor’s Travelers’ Choice #10 Best U.S. Beach 2015 wellness360 | May/june 2016

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St. Pete Beach

St. Pete Beach is an athlete’s paradise, offering windsurfing, parasailing, standup paddle boarding and kiteboarding. You may even catch a glimpse of some dolphins swimming out in the Gulf. Be sure to check out the historical Loews Don CeSar Hotel, and get your shop on at the five-story shopping and dining facility known as The Pier. Not too far from the shore, you’ll find the Corey Avenue district, which is home to eclectic shops, galleries and restaurants.

TripAdvisor’s #1 Beach in the U.S. in 2012; TripAdvisor’s #5 Beach in the world in 2012

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Daytona Beach

You can swim and surf in the waters along Daytona Beach, or you can drive right on the sand — windows down — to take in the fresh ocean air and some sunlight. Unique to Daytona Beach are the pier and the boardwalk, the latter of which is home to a roller coaster and a Ferris wheel. When the weather gets cooler, you can even use one of the beach’s fire rings to create a cozy bonfire on the shore.

south beach

The World’s Most Famous Beach since the 1920s

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Cocoa Beach

At Cocoa Beach, you can ride a wave, watch sea turtles nest, meander the pier or go fishing right from the shore. Cocoa Beach is located on Florida’s Space Coast, just minutes from Kennedy Space Center.

Head over to the launch pads for an out-ofthis-world experience. #3 Best Spring Break Beach Destination by USA Today’s 10 Best

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Destin Beach

15

Jacksonville Beach

Jacksonville Beach’s luscious waves are invitation enough for surfers. With a wide variety of water activities, offshore dolphin sightings, a fishing pier and nearby Shipwreck Island Waterpark, Jacksonville Beach has plenty to do and see.

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key west

St. George Island

St. George Island is the epitome of tranquil.

With no chain stores and no high-rises, what you see is what you get — and what you get is a relaxing day on a white sand beach along the Gulf. Lounge with your pet on the public beaches or traverse the state park nature trails together. #3 America’s Top Beaches in 2015 by Forbes

Best Beaches Cocoa beach

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Mexico Beach

Mexico Beach is quaint but friendly, without a traffic light in sight. Trade in the hustle and bustle of your everyday life for a peaceful getaway by the Gulf of Mexico. Sprawl out on the cool, white sand alongside five different species of sea turtles, or head out into the crystal clear waters at one of the many dive sites for a scuba, snorkeling or spearfishing experience.

for surfing

Great for beginners and those who like to use a longboard. Home to the surfing world champion Kelly Slater.

PALM BEACH

More specifically, be sure to check out Reef Road, where you can often find 15-foot waves.

DAYTONA

Surfing is very popular here, but the volume of people means that there are certain regulations.

© 2016 iStockphoto LP. All rights reserved.

Destin Beach is privy to some of the Gulf of Mexico’s greenest waters, juxtaposed with soft, white sand ideal for taking long walks. With an abundance of sea life right offshore, Destin Beach is the perfect fishing spot — after all, the city is home to the largest public fishing fleet in the state. It is aptly nicknamed the “World’s Luckiest Fishing Village.”

daytona beach

Fitness

stadium workout

Sweat in the Swamp

BY SHELBY DAVIDSON | PHOTOS BY TANYA CONSAUL

In a stadium that fits over 90,000 rowdy football fans, Ben Hill Griffin Stadium provides a unique experience both on game day and on your typical weekday. Also known as “The Swamp,” the stadium is open almost every day to the public for the type of workout you can’t get at any gym, perfect for any and every skill level.

wellness360 | May/june 2016

21

Fitness As you run up the steps, you can imagine the roar of the crowd on game days during the fall. You can feel the vibration of the crowd stomping, gator chomping and screaming. Although the numerous sets of steps, bleachers, inclines and other obstacles do provide for a challenging workout, it’s difficult not to enjoy it with the scenery and atmosphere of The Swamp. Whether you are a beginner or an expert at exercising, we have the perfect workout for your experience in The Swamp.

Easy/Beginner workouts For legs:

Bleacher lunges » There are 90 rows of

bleachers surrounding the entire inside of The Swamp, but after the first 30 rows, they are spaced farther apart so there is a definite challenge here with lunges. Start at the very bottom and work your way up to see how far you make it! Do at least three reps of 30 or more bleacher lunges.

Stair squats » There are also 90 stairs at each gate location or entryway around the stadium. Start with the bottom step and

planks 22

wellness360 | May/june 2016

do a full range bodyweight squat. Do this on each step until you reach 30, and then repeat this two or three more times.

Walking » This is relatively basic and selfexplanatory, but who says power walking can’t be great exercise? Take advantage of the shaded inside of the stadium, and mix it up by walking up and down the steps or bleachers. Three laps around the stadium concourse is equal to 1.1 miles.

For arms:

Triceps dips » The great thing about

triceps dips is that they can be done on almost any surface and by people of all skill levels. Set yourself up on one of the silver chairs in the stadium or at the bottom of the bleachers closest to the infield, and hold your body up with your hands on the chair/bleachers behind you.

Dip down for about three sets of 15 reps each.

Modified pushups » Again, just like the

triceps dips, it is possible for anyone to do pushups anywhere, but they can be modified depending on skill level. Put your knees on the ground at the bottom of the stairs and use body support to help with the pushups. Do three sets of 10.

Climbing bleachers » While this may sound like something meant for children, it is actually a great workout for arms and legs alike. Climb up the bleachers in the stadium and see how far up you can get without stopping.

Intermediate workouts For legs:

Incline sprints » There are a few locations

inside the stadium that have inclines leading up to the upper levels. For a more experienced exerciser, it’s a great leg workout to do five or eight all-out sprints up the incline. This exercise will bring you back to high school track days.

Mini-step sprints » For a workout that is both beneficial for legs and coordination, try doing smaller step sprints up the stairs that are located at each gate entryway. It will get your heart rate up if you do five to eight sets of 30 steps, with only a oneminute rest in between each. Decrease the rest time for a more intense workout.

Side lunges» On either the steps or the bleachers, turn sideways and lunge upward. The

squats

SAFETY FIRST

+

■■DO NOT run on the bleachers when it has been raining or is raining. It is very easy to slip and fall!

■■Make sure you wear shoes with a good grip on the bottom to avoid slipping, and make sure they are suitable running trainers to avoid injury from insufficient support.

incline will make for more of a challenging workout if you decide to take the bleacher route. Do three sets of 30 or more side lunges, depending on your skill level.

For arms: Planks » One of the best things about planks is that they can be done on almost any surface in The Swamp. For a more difficult plank, try holding the pose for one minute (five reps of this) on the skinny wall that surrounds the infield. It is also beneficial to plank on the bleachers or even at an incline on the steps by the gate entryways. Plank where you please!

■■Wear a hat and sunglasses because chances are the sun will be shining bright and directly at you while working out in the stadium.

■■Bring a partner if you are going early in the morning or late at night so you have someone to keep you safe and push you to your limits! If not, try to work out during daylight hours.

Decline pushups » This is an interesting twist on the modified pushup, but this time it makes the workout more difficult.

Put your feet on a bleacher that is higher up than the one your hands are on, and do three sets of 15 pushups.

Difficult workouts For legs:

Stadiums » The dreaded stadiums, also

known as “Gator Mountains,” prove to be one of the toughest workouts in The Swamp. The daunting 90 rows of bleachers

■■DO NOT continue going up to the very top of the stadium if you are dehydrated or extremely out of breath. It’s easy to lose your balance and fall down, and that would be a very painful, 90-row tumble.

■■Stay hydrated and make sure you wear sunscreen. Heat exhaustion is easy to get when you’re in The Swamp!

provide the bulk of this workout, where you walk all the way to the top and walk back down on the steps. If you do as many as possible, your legs will be shaking in no time. For a tough cardio day and a chance to improve legs and glutes, this is the perfect choice.

Snakes/Serpentines » For another great hybrid of cardio and legs, snaking the stadium is a fun and exhausting workout.

Warm up by running to the stadium, and once you are inside The Swamp, run down the 30 steps of one gate entryway, then run straight to the next set of steps and run back up those to the next entryway. The change in inclines coupled with running around the stadium is challenging, yet rewarding.

Hops on the steps » This sounds simple, but hops on the steps will truly make you feel the burn. With both feet together, do quick hops up a set of 30 steps for at least five reps. For an even more intense workout, try skipping one step in between and doing larger jumps.

For arms:

Horizontal bleacher pushups » Because there is a smaller surface area to put your hands on for these pushups, your triceps are going to get an extremely intense workout here.

Plank on a bleacher horizontally, and do three to five sets of 10 reps each. To mix it up and challenge yourself even more, try switching bleachers in between pushups.

Plank walk-ups (switch halfway through) » This

triceps dips

is very similar to the horizontal bleacher pushups because you are in the same starting position, but rather than actually bending down you are simply going to horizontally scale the bleachers as far up as you can. Try to do at least three sets of 30 bleachers, but go for more if you are craving a more intense workout. wellness360 | May/june 2016

23

Fitness

Ted Talks:

The Humorous Side of Health

The World’s Best Exercise?

BY Ted Spiker

For people who have experienced palmclenching frustration with body troubles, the diet and exercise world is a big bowl of questions. Are potatoes bad? Isn’t there a magic bullet? Yeah, but running kills your knees, right? Could you at least try to angle your phone so that this stupid selfie doesn’t highlight my triple-cheeseburger chin?

unscientific approach and ranking the best workouts of all time. Disclaimer: My criteria include non-validated perceptions of intensity, fun, effectiveness and risk factors for injury. Your list may and should look different. The bigger point is, if you need a kick-start, don’t be afraid to try something new, get in a group and challenge yourself (after getting clearance from a doc).

One of the main questions I hear (as someone who covers health, but also has struggled with weight) is this: What’s the best exercise for getting in shape?

My top seven all-time greatest workouts include the following:

The fat-frying reality is that it’s not the exercise that matters so much as your consistency and motivation to do it over the long haul. So the correct, non-sexy answer that would never appear on a magazine cover is “whatever you like.”

(LOSE 12 POUNDS WITH WHATEVER!)

Perks: Gentle on the body, yet you feel strong all over.

Downsides: High boredom rate, and afterward, you’re so hungry you could slurp down a family-size can of crappy ravioli.

wellness360 | May/june 2016

Downsides: Good luck finding a spot to store a truck tire.

3. Training for a

[running race of choice]

6. Spin class

Perks: There’s nothing like having a goal to keep you accountable. It’s best to sign up with a partner to nudge each other along.

Perks: Great for mixing up intensity levels with (usually) good music to keep you rocking.

Downsides: Difficult to master pre-race porta-potty strategy.

Downsides: #saddlesores

2. Team sport of choice

5. Hot yoga Perks: I’ve only done it once, but wow did I feel loose and strong afterward.

Downsides: Big boy don’t bend.

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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Perks: It’s not for everyone, but there are loads of exercises you can do with a truck tire (doing some resistance exercise is key for changing your body shape and losing weight). You can flip it. You can pound a sledgehammer on it. You can step up on it.

Perks: Tennis, basketball, soccer, anything.

Play a game, compete and have fun.

Downsides: Potential busted ankles, backs, knees and egos.

1. Boxing Perks: This full-body workout improves your strength and endurance. Plus, the thrill of hauling off on a heavy bag only gets better when you mentally picture your foe in its place.

Downsides: You’re more likely to download every song on the Rocky soundtracks.

© 2016 iStockphoto LP. All rights reserved.

The next-level answer, I believe, is that the most effective exercise combines some amount of higher intensity workout with an underlying vibe of fun. Working hard provides physiological benefits and psychological ones. There’s satisfaction and energy that comes from sweating lots, breathing fast and feeling like you’re 42 seconds away from needing to bend over a trashcan. Sometimes we forget the fun element — we’ll do it more if we enjoy it.

So to that end, I’m taking a supremely

7. Swimming

4. Tire-flipping

wellness360 | May/june 2016

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Creating happy, healthy smiles, one child at a time.

Providing specialized dentistry for children and adolescents in a “child-friendly� environment, we focus on preventive care to help each child have a healthy smile that will last a lifetime.

Serving infants, children and teens in Gainesville and surrounding areas State-of-the-art digital technology Latex-free office Now accepting insurance from Humana, Delta Dental PPO and Solstice

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Hours: Monday-Friday 8:00am-5:00pm

Dr. Mixon and Dr. Gooch are Board Certified Pediatric Dentists

wellness360 | May/june 2016

Fitness Playlists For Sweating

Get In Tune With Your Workout

BY SHELBY DAVIDSON

» For the heavy lifter Let’s say you already step foot in the gym as

a power-hungry lifter. Regardless, the heavy lifter needs some beats that are as powerful as the squats they do. A must-have for this gym goer is a pair of Solo2 Wireless Beats by Dre, with the added bonus of Bluetooth to avoid cord problems.

Artists like Kanye West, Lil Wayne and Eminem are going to be perfect for this workout because of their powerful music.

Check out the “Power Workout” playlist by Spotify for your rap tastes, or listen to “Hit The Gym Hard” if you prefer house music.

Let’s not forget “Pumping Iron,” because who can resist some quality hard rock?

» For the cardio bunny So the weight rack isn’t exactly your cup of

tea, but you are full of energy and ready to sweat. As a cardio lover, you always need music that can mirror your go-getter attitude and keep you even more motivated than you keep yourself. Runners, spinners and rowers, this is for you.

Simple enough, the playlist “Cardio” by Spotify speaks for itself. With songs by artists like Fifth Harmony, Justin Bieber and Meghan Trainor, this set is upbeat and exciting. Equally as motivating and energizing are “Fun Workout” and “Get Your Body Right” if you prefer throwback Missy Elliot or Ciara.

© 2016 iStockphoto LP. All rights reserved.

» For the dancer As a strength and cardio hybrid, there is a

unique taste in terms of music choice for dance exercises. Whether you are in a group Zumba class or simply freestyling in a studio room, it is all about the balance between endurance and power.

For dancers that prefer a more pop or hiphop feel, check out “WORKOUT DANCE EDITION” by Spotify or “Dance Workout.”

If you want to slow it down some for a contemporary vibe, try “NTC: Studio Sounds” by Nike Women.

» For the yoga lover The slower tempo of workouts like yoga

does not take away from their empowering effects. For those who want to wind down but also have some underlying motivation for bodily strength and liveliness, the playlist “Love Life | Live Yoga” by Spotify is ideal.

Although yoga is no walk in the park, “Power Walk” is also a great playlist because it includes artists like Coldplay and Avicii that have relaxing yet upbeat vibes. “Cool Down” is a softer, more soothing playlist meant for the stretching portion of yoga or more balance-related workout activities.

» For the nature explorer For those who prefer to go on a trail run

rather than people-watch from a treadmill, the “Wild & Free Workout” playlist by Spotify is ideal. Fast folk music from groups like Of Monsters and Men and Mumford and Sons will get your blood rushing.

“Indie Sunshine” and “Walk a Country Mile” are equally as satisfying for the nature lover.

For those who prefer to explore the world on a night jog, try “Night Rush,” which has more pop and indie options like Passion Pit and Two Door Cinema Club.

Use an armband to hold your phone, credit cards and keys for a hands-free workout.

OUR Staff PLaylist A great list of music from a few of our Wellness360 staffers: Nicole's jam I love "What Doesn't Kill you" by Kelly Clarkson.

It reminds me that my health is worth it!

Allison's jam My favorite right now is "Sometime Around Midnight" by The Airborne Toxic Event. It starts off slow and gives me a good beat when I'm on the treadmill, then it kicks it into high gear about the same time I'm ready to. I've also been known to put on the Jurassic Park soundtrack and pretend I'm running for my life.

Tanya's jam "Iron Man" by Black Sabbath. I am also a huge Marvel fan and much of my playlist consists of movie tunes and theme songs. I also like Queen; they have several great rock songs that get the blood pumping and of course Survivor's "Eye of the Tiger"!

Shane's jam Anything from the '90s grunge, classic rock and rap genres gets me pumped like when I was younger and more fit!

April's jam I like to run to "Snow (Hey Oh)" by Red Hot Chili Peppers because the rhythm of the music keeps with my steps. It's almost mesmerizing; I get lost in the music and forget I'm running, which is great because I hate running!

Delia's jam "Work From Home" by Fifth Harmony. It's a great song for cardio because it starts off slower, but gets more amped as the song progresses. By the end of the song you're basically dancing at the gym.

Sayeh's Jam When I do my long outside walks, I take my phone and listen to Pandora. I love Phil Collins Radio; a mixture of feel-good, great walk music.

wellness360 | May/june 2016

27

Nutrition

Water Yourself

BY TARYN TACHER

You’ve been hearing it your whole life — you should be drinking eight cups of water per day. But, is this actually true? We all have different body compositions, so how could our necessary water intake be universal?

It isn’t. The amount of water you should drink daily directly correlates with your activity level, your weight and even the climate you live in. But, since there isn’t a definitive way to calculate your specific water needs based on these factors, the eight-cup rule holds strong.

“There are various circumstances in which a person would need more water,” registered dietitian/licensed nutritionist Julie Rothenberg said.

“When you exercise, you lose water and need to drink more to compensate.

Hot environments also promote more body fluid loss; the same goes for if you have a fever.”

If you aren’t drinking enough water, you may experience dry mouth, fatigue, headaches, lightheadedness and darker than usual urine. In extreme cases, dehydration can even cause low blood pressure, quickening heart rate and fever.

Clearly, drinking water is crucial. So, if the flavorless fluid bores your taste buds, try jazzing up your water with fruits, vegetables and even herbs. The additions will make hydration a little bit sweeter and, in some cases, even more healthy.

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wellness360 | May/june 2016

lemon, lime or orange slices to 1 Add

your water for a tangy note. The citrus

will also provide you with vitamin C.

Add strawberries and basil to your water for a fruity yet earthy flavor. Strawberries have antioxidants, and basil has vitamin K and calcium, among a laundry list of other nutrients.

3

Add cucumber and mint to your drink for that refreshing at-the-spa feel.

Cucumbers help flush out the body’s toxins, and they’re a great source of vitamin B. The mint will cleanse your palate and aid in digestion.

Add raspberries and blackberries for that tart, berry taste. Raspberries are a good source of fiber, potassium and omega-3 fatty acids, and blackberries are full of antioxidants and vitamin C.

2

4

Add pineapple and jalapeño to your water for a tropical drink with a bit of

a kick. Both are rich in vitamin C, and jalapeño has capsaicin, which is an anti-inflammatory.

5

What to avoid

1

Try to stay away from adding sugar to your water. Though it will sweeten up your beverage, it can also provide you with unnecessary calories.

Steer clear of water enhancers like Crystal Light, MiO and Dasani Drops.

These products are full of ingredients (like thickening agents) that we shouldn’t be ingesting.

2

© 2016 iStockphoto LP. All rights reserved.

“I always recommend having a cup of water as soon as you wake up,” said Rothenberg.

“There is something extremely refreshing about a glass of water first thing in the morning, and it also cleanses your body of overnight toxins.”

Recipes to flavor your water

M AGA Z I N E

JOIN US ONLINE! facebook.com/wellness360magazine twitter.com/wellness360mag instagram.com/wellness360mag pinterest.com/wellness360mag

WELLNESS360MAGAZINE.COM

wellness360 | May/june 2016

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wellness360 | May/june 2016

Nutrition

Friendly Fruit

by NICOLE IRVING

This juicy, subtly tangy and ever so sweet fruit has the honor of being the international symbol of hospitality since the colonial days.

Aside from welcoming visitors at your door, pineapples are also overflowing with health benefits and vitamins. One cup of this yellow delight is an amazing source of vitamin C, potassium, vitamin A and calcium.

When buying pineapple (peak season is March through July) it is best to look for one that has a dull, solid sound. It should be heavy and plump with a sweet fragrance, and the leaves should look fresh and green.

Š 2016 iStockphoto LP. All rights reserved.

Our favorite ways to devour this fresh fruit include grilled and topped with vanilla ice cream, broiled with fish or mixed in with a sweet salsa.

wellness360 | May/june 2016

31

Nutrition

Go Nutty for Nuts!

BY JEN HILLAN, MSH, RD, LD/N

Good things do come in small packages! Tree nuts and peanuts (which are actually legumes, not nuts) are packed with protein, fiber, unsaturated fats (the good kind of fat) and more than 19 kinds of vitamins and minerals (including folate, vitamin E, calcium, magnesium and potassium to name a few). They also have a variety of phytochemicals — nutrients found in plants that may help promote good health.

Studies have shown that eating nuts may have a variety of health benefits, such as reducing the risk of cardiovascular disease, hypertension and Type 2 diabetes.

How much?

Just 1.5 ounces (about 1/3 cup) per day can be part of a healthy diet and provide many important nutrients, even for people who are trying to lose weight. Nuts are relatively high in calories — just 1 ounce of nuts has more calories than a can of soda — so it’s important to enjoy nuts in moderation. Several research studies have shown that regular nut consumption does not lead to weight gain. This may be because nuts are high in fiber, protein and healthy fats, which can help people feel fuller longer and suppress appetite.

nutrients important for good health, but each variety does offer something a little different.

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”

wellness360 | May/june 2016

SOURCE: Nurses’ Health StudY

WHICH NUTS ARE BEST?

All nuts are packed with a mixture of nutrients important for good health, but each variety does offer something a little different. For example, peanuts are one of the highest in protein and folate. Almonds are rich in vitamin E, magnesium and fiber.

Walnuts have the highest amount of alpha-linolenic acid, an essential omega-3 fatty acid that is also an antiinflammatory. Brazil nuts have more selenium, which has more antioxidant properties than any other food. So which nut is best? The answer may be to choose a pack of mixed nuts without added salt, sugar or oil!

WHAT ABOUT NUT BUTTERS?

Smooth or crunchy, nut butters can be an easy way to get the health benefits of nuts. Nut butters are delicious spread on bread, crackers or fruit! Just read the ingredient list and choose those without added sugars and fat.

Some manufacturers add fat to help prevent the nuts’ natural oils from separating during storage. Nut butters without added fat need to be stirred before eating. Or just store the jar upside down in the refrigerator. If you have patience and a food processor, consider making your own nut butter!

Since it’s important to enjoy nuts in moderation, limit nut butters to about two tablespoons per day.

© 2016 iStockphoto LP. All rights reserved.

are packed “withAllanuts mixture of

By substituting nuts for an equivalent amount of carbohydrate in an average diet, you can reduce the risk of heart disease by 30 percent.

Nutrition

cool app alert!

Plant Nanny by colleen mctiernan

If you’re trying to drink more water but having difficulty reminding yourself throughout the day to refill your glass, try the Plant Nanny app. It tells you how many ounces of water you should drink based on your weight and reported activity level. Then you pick out a plant to grow, and set how often you would like the app to remind you to drink. You record your water intake throughout the day, and the amount of water you drink directly corresponds to how well your plant grows. Check out our story on page 28 for other ways to make sure you get your daily dose of H2O.

Planet Zak HydraTrakÂŽ Tritan Tumbler With Straw, $14.99, Target.

wellness360 | May/june 2016

33

Get Grilling

Recipes for the grill (charcoal or propane)

BY Chris Pregony

Why do we get a sense of pleasure from the smell of grilled meat?

The answer lies deep in our genetic makeup. Grilling meat was a huge turning point in the development of the human brain.

It allowed our ancient ancestors to eat meat safely. The smell of cooked meat tells us that it is ready to eat.

Why is grilled food so tasty?

When a meat or vegetable is grilled, the juice from that item is extracted and drips onto the hot coals. This process transforms the juice into a gas, which rises from the coals back in to the food! It changes the taste of the food on a molecular level.

Why is grilling the best option?

Americans have grown accustomed to a fast-paced lifestyle with little time for cooking. Grilling forces us to slow down and allows the family to work together toward a common goal. It gets the family outside and away from electronic devices.

Why it is healthy?

Grilling lets the food speak for itself. Food can taste amazing with just a little bit of salt and pepper. Certain marinades can also work wonders on the grill (going back to our concept of juice hitting the coals). It doesn’t require oils or any processed ingredients, and it allows us to get back to the roots of eating.

Š 2016 iStockphoto LP. All rights reserved.

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wellness360 | May/june 2016

MOJO CHICKEN

VEGETABLE KABOBS

GRILLED SALMON WITH DILL SAUCE

GRILLED PEACHES WITH WHIPPED CREAM wellness360 | May/june 2016

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VEGETABLE KABOBS

MOJO CHICKEN

• Baby portabella mushrooms

• 4 boneless chicken breasts

• Sweet onion

• 1 bottle of mojo marinade (any brand will do)

• Zucchini squash Pound the chicken so it is about ½ inch thick throughout the whole breast.

• Yellow squash • Garlic

Place chicken in bowl and pour the marinade over so all of the breasts are covered. Cover and place in the fridge for at least 30 minutes.

Prepare the grill.

• Cherry tomatoes • Red bell pepper • 1 tablespoon olive oil

Place the chicken on the grill and cook about 10 minutes per side.

Be sure that the inside has no pink or has reached a temperature of 165 F.

• Salt and pepper to taste • Skewers Chop vegetables so that they are uniform in size, all under an inch.

Place chopped vegetables in a bowl and add olive oil, salt and pepper.

Mix so all is coated.

Place vegetables on skewer so that there is a mix on each stick Place loaded skewers on grill for about 15 minutes, rotating every couple of minutes to ensure each side is done.

GRILLED PEACHES WITH WHIPPED CREAM

GRILLED SALMON WITH DILL SAUCE

• 6–8 whole peaches

• 7 ounces plain Greek yogurt

• 1 pound salmon with skin

• 2 tablespoons brown sugar

• 1 tablespoon ground dill weed

• 2 tablespoons melted butter

• ½ squeezed lemon

• Whipped cream

• 1 teaspoon salt

• 1 teaspoon pepper Pit the peaches and cut them in half (ripe peaches are best).

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Place melted butter and brown sugar into a mixing bowl and mix. Pour melted butter/brown sugar mixture over the peaches.

Place Greek yogurt, lemon, dill, salt and pepper into a mixing bowl, and mix until blended.

Place peaches cut side down on the grill and cover. Remove when peaches are wilted and soft when poked with a toothpick (roughly 10 minutes).

Lightly salt and pepper the salmon, and place skin down on the grill.

Cover with lid. Cook salmon about 15 minutes. It should flake apart with a fork.

Serve with a dollop of whipped cream on top and enjoy!

Remove salmon from grill. Cut into quarters and serve with dill sauce on the side.

wellness360 | May/june 2016

Nutrition

Fishing For Health

Whether you’re eating your own catch or someone else’s, both the sport and the reward of fishing come with plenty of health benefits.

Below are some of the top tasty fish native to Florida waters.

Danielle Pastula

red snapper

1 Dolphin

More commonly known as mahi-mahi, this fish is one of Florida’s most delectable and is fun to catch. Mahi is an offshore fish available close to year-round in the Atlantic and primarily during the warmer months in the Gulf. Low in fat and mercury and high in niacin and selenium, mahi is heart healthy and full of antioxidants.

2 Flounder

Although there are several varieties of flounder native to Florida, all are inshore fish and can be found in brackish water rivers, tidal creeks, bays and beaches.

Flounder is an excellent source of lean protein, containing 32 grams in an 8-ounce fillet. It also contains all essential amino acids with leucine and lysine, which are beneficial for muscle growth, in the highest doses.

3 Grouper

Distinct varieties of grouper are found in the Atlantic versus the Gulf, and vary between being caught inshore and offshore.

Between the various types of grouper, such as black, red and gag, it can be caught year round. This fish is another good source of protein and is highest in vitamins B6 and B12, as well as selenium.

4 Spotted Seatrout

Also known as the specked trout, this fish can be found inshore around seagrass meadows, mangrove shorelines, and in deep holes and channels. A delicate fish, spotted seatrout is very high in vitamin B12 and phosphorus, but should be eaten in moderation due to its high cholesterol levels.

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6

Yellowfin Tuna

Red Snapper

Although yellowfin tuna are not easy to catch due to the angling knowledge required to locate them and the long trips required to reach them in the Gulf Stream and Bahamian waters, it is by far one of the most delectable fish species native to Florida.

Yellowfin tuna is safe to eat raw and is a great source of phosphorus, potassium and selenium.

Red snapper is a firm, succulent and slightly sweet fish, which makes it a Florida favorite. Red snapper can be found around the Gulf of Mexico and the southeastern area of the Atlantic Coast. Red snapper is a complete protein because it contains all the essential amino acids. However, due to its higher mercury content, consumption should be limited to no more than one serving per week.

© 2016 iStockphoto LP. All rights reserved.

Fast Health Facts on Fish

Can you eat too What’s the skinny Which fish should much fish? on Omega-3s? you avoid?

The FDA advises eating low-mercury fish in moderation (i.e. two to three servings per week) and recommends that pregnant women consult with their doctor on what’s safe to eat.

Omega-3s are required for optimal health and have anti-inflammatory effects on the body. The most common dietary sources of omega-3s are fatty coldwater fish such as salmon, sardines and tuna. Most people do not consume enough omega-3s through natural sources, so a supplement may be beneficial.

Fish high in mercury such as marlin, tuna, swordfish and king mackerel should be consumed in extreme moderation. Fish commonly contaminated with antibiotics or harmful chemicals (like PCBs), such as imported catfish, should also be avoided

wellness360 | May/june 2016

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Style + Gear

The Beat Goes On... by nicole irving

With new technology for sound and comfort, working out to the beat has never been more enjoyable.

3

1» Jabra Sport Pace, $99.99 Tested against U.S. Military Standards for weather shock, these headphones can withstand the elements of sweat and rain. Designed with a reflective cord, working out at night is no longer a problem. With these wireless headphones, there is nothing to get in the way of your workout. Jabra.com 2» Jaybird X2 Wireless Buds, $179.95 The SignalPlus technology in these headphones will allow you to run and play anywhere without skipping a beat. With their snug fitting, sweat-proof, micro-sized earbuds you can run miles and play for up to eight hours with optimal listening pleasure. Jaybirdsport.com 3» Plantronics BackBeat FIT, $129.99 (Wireless headphones + Mic) These wireless stereo headphones are sweat resistant and stay in place as you move — and with their eight-hour battery life, you can move all day! To keep you safe during your workout, they were designed with a reflective finish and a safety-orientated fit that is optimal for hearing your surroundings. Best Buy

2

4» Powerbeats² Wireless by Dr. Dre, $199.95 The dual-driver acoustic power of these headphones will have you feeling every beat with unpatrolled sound quality. Designed with the athlete in mind, these wireless headphones come with a six-hour battery, flexible ear hook and tangle-free wrap cable. Beatsbydre.com 5» Bose SoundSport In-Ear Headphones, $129.95 (for Apple or Android) With their proprietary StayHear® tips that conform to your ear, these headphones were meant to go the distance. These in-ear headphones come with a microphone and remote for easy maneuvering between music and calls, but with the crisp sounds generated from the TriPort® technology, you will definitely want to listen to your tunes, not your calls! Bose.com

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wellness360 | May/june 2016

1

PHOTOS COURTESY OF MANUFACTURER.

6» Beats Solo2 by Dr. Dre, $199.95 These headphones combine a RemoteTalk™ cable, dynamic sound clarity and flexible headband for a comfortable and enjoyable workout experience. Easily transportable, they are foldable and durable to allow for on-the-go workouts and travel. Beatsbydre.com

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wellness360 | May/june 2016

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Ask the Expert

Ask the Pharmacist

BY DR. JEFF CONSAUL

Q.

I have a bad headache, can I just double the dosage of pain medicine?

A.

Medication doses are determined by running large studies on people to see how much of the medication will have the best effect with an acceptable risk of side effects in most patients. Generally, taking more of a medication just increases the risk of side effects without a clear benefit. If you find yourself experiencing headaches that are still bad after taking the maximum amount of medication, check with your doctor.

Q.

Why does my pill prescription keep changing shape?

A.

Jeff Consaul, Pharm.D. is the pharmacy director and practicing pharmacist at Lake Butler Hospital. He received his Pharm.D. from the University of Florida and has worked in both retail and hospital pharmacies.

A.

Drinking alcohol with medications can lead to serious drug interactions.

There are even over-the-counter drugs, like Tylenol®, that can lead to serious injury or death when taken with alcohol.

Prescription painkillers and blood thinners can also create deadly interactions when mixed with alcohol. Treat alcohol like any other drug; check with your doctor or pharmacist before you drink alcohol with new or current medications.

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wellness360 | May/june 2016

Q.

I don’t see the point in finishing my antibiotics if I am not sick anymore… do I have to?

A.

Finishing antibiotics may seem silly after you are feeling better, but don’t be fooled. The length of your antibiotic treatment does more than make you feel better; it helps kill the remaining germs that may still be hiding in your body afterward. Stopping your antibiotic early can cause the infection to come back. Sometimes infections will come back with resistance to your antibiotic. Some doctors will stop antibiotics early if you are having side effects or if they are confident the infection is completely gone.

A.

Take over-the-counter vitamins with food. Taking your vitamins with the same meal every day may even help you remember to take them. Some prescription vitamins come with specific instructions on when and how to take them, so make sure to read all the labels once you receive them from your pharmacy or doctor. If you are taking blood thinners, thyroid medication, or antibiotics, check with your pharmacist to see if your vitamins can cause an interaction and how to avoid it.

Q.

I am a 40-year-old female and have no signs of heart disease, should I still take a baby aspirin each day like my dad?

A.

Aspirin is one of the oldest and most studied drugs. The benefits of aspirin are well known in people with heart disease. There are even studies showing aspirin can treat or help reduce the risk of other diseases. Like any drug even a baby aspirin can have risks, such as bleeding. Until the controversy is settled around normal healthy adults taking aspirin, it is better to let your doctor decide if aspirin is right for you.

PHOTO BY TANYA CONSAUL

Q.

How bad is it to drink alcohol while taking medication?

This is a common question that I receive in the pharmacy. Drugs in the United States, once they are generic, can be made by more than one manufacturer. Pharmacies will often have to switch manufacturers due to shortages or to keep prices low. If you have a problem taking a certain generic, a pharmacist can check other manufacturer’s ingredients, size, or shape. A pharmacy can also try to keep a stock of one generic that works for you.

Q.

What is the best time to take all my vitamins each day?

wellness360 | May/june 2016

41

Lifestyle

Lighter Living:

Getting Rid of the Clutter

BY DANIELLE PASTULA

It’s time to lighten up! No, we’re not talking about those couple pounds you might like to trim off your waistline; we’re talking about the stuff piling up in all the nooks and crannies of your house.

Whether it’s those old T-shirts stuffed in your drawers that you never wear, or the stack of papers that have piled up in the corner of the kitchen, clutter can be truly detrimental to your health, specifically your mental well-being.

According to research from the Princeton University Neuroscience Institute, too much visual stimuli makes our brains have to work harder to focus, which proves that mess does in fact equal stress. And based on the record-breaking sales of Marie Kondo’s book, “The Life-Changing Magic of Tidying Up: The Japanese Art of Decluttering and Organizing,” it’s fair to say that a large portion of our society is feeling the collective burden that comes with having too much stuff.

In her book, Kondo states that “visible mess helps distract us from the true source of the disorder.” Amanda D. Carreon, the owner of A Divine Closet, agrees.

“We’re in a busy, distracting and unsettling world right now, so there’s a greater need for ways to liberate oneself from that situation. I think one of the best ways to do that is with physical space,” said Carreon.

“If it doesn’t bring joy, it goes,” said Carreon.

Carreon’s method, which is also in line with the KonMari Method developed

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wellness360 | May/june 2016

By cleaning up and clearing out the junk, we can lighten up our minds, our stress and our never-ending to-do lists!

Try these methods for living lighter ■■ Try the 12-12-12 method by finding 12 items to throw away, 12 items to donate and 12 items to be returned to their proper home. Do this a few times over the course of a month and you’ll quickly see major change.

■■ Follow Colleen Madsen’s lead at 365LessThings.com as she challenges her readers to give away one item every day for a year.

■■ Get digital. A lot of the clutter in your life may exist on your computer, and even though it’s virtual clutter, that doesn’t mean it’s not a catalyst for stress. Create folders, label clearly and back important items up on to a cloudbased server. Then delete the leftovers!

© 2016 iStockphoto LP. All rights reserved.

Carreon’s favorite method of decluttering for herself and her clients is through the “joy” method, which is where she approaches getting rid of items by asking if it sparks joy rather than asking how long it’s been since said item has last been used or worn.

by Kondo, shows us that by holding on to things that don’t bring us joy, we are alternatively creating more space for unhappiness or dissatisfaction in our lives.

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 | May/june 2016

43

Back To Basics: Becoming A Runner

By Shelby Davidson

When people know someone is a runner, or has competed either at the collegiate level or in the professional world, there is one common question asked across the board:

“How did you get so fast?”

There is never a simple answer to this, mostly because it is far from a simple process to build up enough endurance, speed and strength to transform into a good runner. It takes time, which, let’s be honest, no one is fond of. Impatience is a huge reason why people who start training for their first 5K or half marathon end up cutting it short midway, considering seeing results both physically and speed wise takes a few months.

Professionals tell you that it’s just not your cup of tea, doctors tell you that your metabolism is too slow, your friends say that you are mad for wanting to voluntarily run numerous miles at a time and you, yes you, are your own worst enemy. Let go of the negativity and the “I can’ts,” and get back to the basics. Anyone can become a runner by following some simple base guidelines.

Sometimes it can be nerve-racking to face the outside world while running. The thought of running shirtless for all of Gainesville to see your every wrinkle and roll of skin can be especially daunting. For the beginning runner who can relate to this, start with a few weeks of clean eating before delving into the runner’s world.

Cut out one of your guilty pleasures, like

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wellness360 | May/june 2016

Surround yourself with a support system Too often, those who are trying to reach goals with fitness or even other things like employment and relationships are set back by so called “friends” who are unsupportive. Whether it be jealousy or insecurity, it is necessary to rid your innermost circle of any negativity because becoming a runner is a mental, physical and emotional struggle.

Join a local training group that has runners similar to your speed and experience, and embark on a journey with positive individuals that will hold you accountable to your goals. It is so much easier to go the distance when there are other runners by your side pushing the pace and encouraging one another.

Find your favorite scenery Luckily for Gainesville runners, there are numerous scenic routes that satisfy any and every type of taste. There is Paynes Prairie Preserve State Park for those not afraid to sprint past alligators in a swampy area, Devil’s Millhopper Geological State Park for a change in elevation and an intense view, or even infamous Ben Hill Griffin Stadium for a more basic run native to the Florida Gators.

Aside from the more iconic locations, there are also trails like Loblolly Woods and Alfred A. Ring Park located all throughout Gainesville that provide the same feeling a gorgeous woodsy run in Oregon would

© 2016 iStockphoto LP. All rights reserved.

Focus on clean eating and proper fueling

chocolate or doughnuts, and limit the intake to one night each week for a cheat day.

Focus on eating fruits, vegetables and proteins with a balance of carbohydrates for each meal, and try to eliminate any excess empty calories that come from snacks like bagels, bread or sugary drinks from Starbucks. It is important to exercise balance in all things, including your diet, so don’t feel guilty if slip-ups occasionally happen.

To have an accountability system, download the MyFitnessPal app and track what you eat every day to reach specific goals.

Get 5K Ready in 6 Months Trying to make something from nothing can be difficult, such as making the transformation from a couch potato to a 5K runner. Don’t shy away from becoming a runner simply because you don’t know where to start. We have some answers to help you get started.

give. On top of that, there are roads with some hill type inclines or even just flat pavement if you want to keep it simple.

There is no excuse to not go out for a jog, even just for five minutes, with the variety in scenery that this city has to offer.

Make a running log and calendar When I began taking competitive running seriously the summer before my junior year of high school, I decided to keep a log to document my mileage each morning and night. This way I could keep track of weekly distances and workout times. I attribute a lot of the accountability I first created within myself to this log, and I highly recommend it to anyone starting out. Documenting how much you’ve run, or even being able to see the progress in your mile splits over time will provide a sense of accomplishment and keep you motivated.

Making a calendar to keep track of what you are going to run each day also provides an efficient way to keep motivated and responsible. In addition, knowing the days that you will be running more mileage or doing some interval work is beneficial so that you can mentally prepare the night before. Even as a beginner, start off with a few miles, two or three days each week, and build up over time. Remember, anyone can become a runner. All it takes to begin is it putting a pair of shoes on and moving forward.

1

Spend at least a month walking about 20-30 minutes for five days a week and eating clean. That will jump start the process to becoming fit.

2

The second month, alternate jogging and walking each day for five days per week. Start with jogging 15 minutes the first week and add three minutes each week to your runs. If you feel you can add more time, don’t be shy!

3

The third month you should be pretty comfortable with running at least 20 minutes consistently. Run at least four days per week and feel free to have a day or two for a longer walk or slow jog. Sundays are perfect for this.

4

At the end of the third month and entering the fourth month, start incorporating workouts. You should be doing easy runs Monday, Wednesday and Friday, and harder interval workouts either on the track, trails or another surface on Tuesday and Thursday. Get in touch with a local running group or experienced runner to help create workouts and paces.

5

By the sixth month, you will be 5K ready as long as you have done the proper training, clean eating and external exercises like core strength and weight training.

Best of luck and happy running!

wellness360 | May/june 2016

45

Lifestyle

READ THIS!

Organize Your Life

by NICOLE IRVING

In her New York Times best-selling book, "The Life‑Changing Magic of Tidying Up: The Japanese Art of Decluttering and Organizing," Japanese cleaning consultant Marie Kondo shares how the simple act of tidying up could change your life.

Kondo explains in her book that her technique is “a guide to acquiring the right mind-set.” By deconstructing your home with her category-by-category system, you will see how those items you are holding onto not only clutter your space and mind, but also clutter your pathway to success.

By the end, her goal is for you to only be surrounded by the items you love and that bring you joy, creating a tidy home and a clear mind.

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wellness360 | May/june 2016

Mind Matters

Missing Out? Fear Not!

BY TARYN TACHER

Have you ever missed a party and sat home reluctantly checking your social media feeds for pictures of all the fun? Were you ever stuck in traffic, anxiously awaiting a string of green lights so you could make it to your destination before the festivities began? Did you ever fall ill and have to stay home wondering if people were having fun without you? That fear of missing out is all too common, and the tech-savvy, super social, acronym-using young adults of the 21st century have a phrase for it — FOMO. We contract FOMO because we’re nervous that other people are making memories without us. Social media’s increased popularity has made it exponentially easier for FOMO to consume us. Before Instagram and Facebook, we weren’t so aware that we were missing out. We couldn’t watch an event unfold in real time unless we were there. Now, our phones are infiltrated with Snapchat stories that document the exciting and adventurous activities our peers are participating in.

© 2016 iStockphoto LP. All rights reserved.

Social media makes people want to showcase the happiest and most extravagant moments of their lives for all of their followers to see. Our newsfeeds are littered with exotic places, celebrity sightings and decadent brunches. It’s no wonder we all come down with a case of FOMO now and then.

If your friends are at a concert, you’ll watch videos of it on Snapchat. If your co-workers are enjoying happy hour one evening, you’ll see them all checked in at the bar on their Facebook pages. If your family goes to a new restaurant, you’ll scroll by your sister’s Instagram post of her delicious meal.

The fear of missing out is seemingly unavoidable, but there are some things you can do to prevent FOMO from wreaking havoc on your life.

Tips to avoid having FOMO Do not check social media during or immediately after the missed event.

Distract yourself with another activity. If you’re having your own fun, you won’t be as inclined to check up on everyone else’s fun.

Plan out your day/week, so you can make time to attend the social outings that are important to you.

Keep in mind that people only post what they want to share with others. Don’t let the glitz and glamour fool you. You may not actually be missing out on anything all that great.

Recognize that “me time” is important. You don’t have to attend every social gathering. It’s OK to take some time for yourself. wellness360 | May/june 2016

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Mind Matters

Keep Your Brain Sharp:

Fitting it in

BY OLIVIA K PITKETHLY, MA, LMHC

Sleep at least seven hours a night and eat healthy food. Go for a walk and be mindful of your surroundings; take in the sights, sounds and smells of your environment.

Seven Exercises to Keep You Mentally Healthy Cardiovascular exercise keeps your heart healthy. Fruits and vegetables keep your digestive system healthy.

Abstaining from smoking keeps your lungs healthy. But what can you do to keep your brain healthy? Physical strength and mental strength are equally important. Here are some tips to keep you mentally strong.

1

2

3

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is basically the death of brain cells, so generating new ones could reduce your risk. You may even create new social connections, which is also good for your health.

4

Get lost in a book

Check out The New York Times bestsellers list and find a fictional book that interests you. Immersing yourself in an imaginary world will boost creative thinking. You’ll begin to imagine the sights, sounds and emotions the author is writing about. Reading both fiction and nonfiction is encouraged. Visit your local library and ask the librarian for books on people, places or events that interest you. Check out the biography of a political activist or research a historical event.

Stay current

Next time you’re online, instead of reading which celebrity is dating who, peruse the news section to find out what’s going on in your community.

Don’t limit yourself to local news; make sure to read state, national and world news as well. Keep up to date on current events and attend lectures in your community. This is an election year, so there’s plenty of news to keep you engaged.

Learn something new

Have you always dreamed of learning to play the piano? Do you want to brush up on the foreign language you learned in high school? Now is your opportunity! Learning a new skill or craft will stimulate your brain, creating new connections between nerve cells. It may even help the brain generate new cells. Alzheimer’s disease

wellness360 | May/june 2016

5

6

7

Write it down

Now that you’ve got all these new experiences and perspectives, write them down. Too often we get lost in our thoughts and ruminate, which gets us nowhere. Writing down your thoughts and feelings will help your brain process them much easier.

Challenge yourself

Don’t hesitate the next time your friend invites you to trivia night. Challenging your brain will help create neurological plasticity. Work on crossword and jigsaw puzzles. Try your hand at sudoku or have your partner give you a challenging math problem. Don’t stress about the outcome; the benefits are in the journey.

Catch some z’s

Your brain and body need proper rest to function on a daily basis. Strive to get at least eight hours of sleep per night. During a deep sleep, the part of your brain that controls emotions and decision-making processes is largely inactive, suggesting that while you are awake, you are operating on an optimal level.

Feed your brain

Eating the right foods will not only help your body function better, but it will also help your brain. Eating junk food makes you feel sluggish, and your brain feels the same way. B vitamins have been linked to lower risk of dementia. Fruits, vegetables and proteins are the way to go for a healthy brain.

DAILY:

WEEKLY:

Meet up with friends for some energizing conversation.

Attend a class or lecture to learn something new.

MONTHLY: Take an inventory of how you engaged your brain and what you want to work on in the following month.

YEARLY: Visit your doctor for

an annual checkup and lab work.

Honestly answer questions and discuss any concerns you may be having.

Thinking Outside the Box If you feel you have done everything you can to boost your brain health but are looking for something new to try, here are a few more suggestions:

Acupuncture:

Proven to be beneficial for stroke rehabilitation and vascular dementia.

Essential oils: For

mental clarity, try rosemary, basil, peppermint, sage and juniper berry.

Massage: Applying pressure to muscles will stimulate various receptors in the brain.

Yoga: Studies show that people who practice yoga on a regular basis have more gray matter.

wellness360 | May/june 2016

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Finance

What is Stopping You from Retiring?

BY SELENA GARRISON In working with our financial adviser to roll over some retirement funds from previous employers, my husband and I began discussing different things that we could do to be able to put more money aside for retirement. There are several areas in which we (and maybe you!) could easily adjust our spending to free up some money for retirement and other goals.

I’ll lay out a few habits that might need adjusting and not only show you where to look for “extra” money, but also how investing that money now can help you in the long run!

The example below looks at three habits (fancy coffee, eating out for lunch and cable/dish TV) and shows how you can change what you do in these areas and what the impact could be on your retirement investments. In this example, we are looking at habit changes resulting in a total of $120 invested per month over the course of 15, 25 and 35 years, respectively. We are assuming an average of 6 percent return on investment. (Note: This is an average return on investment over an extended amount of time, which is very different from what you would earn if you just left this money sitting in a savings account at a tiny interest rate.)

Invested at 6 percent for 15 years

Invested at 6 percent for 25 years

Invested at 6 percent for 35 years

Fancy Coffee

$5 per cup

Cut out 1 per week

$20

$5,766.17

$13,591.62

$27,605.80

Lunch Out

$10 per meal

Cut out 1 per week

$40

$11,532.34

$27,183.23

$55,211.60

Cable/ Dish TV

$80 per month

Switch to streaming service(s)

$60

$17,298.51

$40,774

$82,817.40

$120

$34,597.02

$81,549.70

$165,634.80

Total: wellness360 | May/june 2016

© 2016 iStockphoto LP. All rights reserved.

Cost

Habit

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Monthly Savings Invested

Habit Change

How about that? Note that the amount you end up with (for example, a total of $81,549.70 at the end of 25 years) is a whole lot more than the amount you actually invested (in this instance $120 per month x 12 months x 25 years = $36,000).

The remaining amount ($45,549.70) is what that money earned you over time!

For me, it is totally worth changing a few habits to have a huge impact on my financial future!

Advice from an expert Marc Stalvey, a financial adviser with Edwards Jones, shared with me several areas in which investors tend to make mistakes throughout their various life stages.

Young investors who may be just starting out in the workforce may form the bad

habit of investing too conservatively or just not investing at all. Time is your most valuable asset when planning for retirement, so not investing while you are young can be greatly detrimental to your future plans.

Mid-career investors may be in a place where they have advanced in their careers and are earning a higher salary.

Their biggest mistake is not putting a high enough percentage of their income toward retirement. As your income increases, your retirement investing should follow suit.

Near-retirement investors are coming to the end of their time in the work force and coming to a place where they will soon begin withdrawing from their investment funds. The biggest mistake they make is investing too aggressively.

At this point, they may need to shift their focus to more fixed income vehicles.

When asked about the biggest mistake he sees across the board regarding retirement planning, Stalvey said that avoidance and aversion are the main culprits. People tend to just ignore their retirement planning all together and think they will be able to depend on Social Security or their ability to just keep on working. This results in a huge number of people being ill prepared and underfunded for retirement.

*Marc Stalvey is a financial adviser with Edward Jones in Ocala, Florida and has 10 years experience in financial services.

wellness360 | May/june 2016

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wellness360 | May/june 2016

Spotlight 360

Fueling Her Passion...

One Race at a Time

BY NICOLE IRVING | PHOTO BY TANYA CONSAUL

I

n 1998 she ran her first triathlon. She completed five more that year. Then she stopped‌until 2013, when a friend knocked on her door and invited her back. She graciously accepted, and hasn’t looked back.

Kelly Wagner is a wife, mother and neighbor. She bikes...a bit.

She runs...a bit. She swims...a bit. OK, whom are we kidding?

A LOT. She is an Ironman.

We caught up with Kelly a few days before she began training for her next triathlon, the Ironman 70.3 Miami (half ironman) and asked her to share with us how she lives a 360Life.

wellness360 | May/june 2016

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Spotlight 360

How do you live a 360life?

To me a 360Life means making time for God, family, work, play and your passion.

Phil and I try to teach our kids about living a balanced life. Work hard, pray often, love your family and find your passion.

I love to volunteer at church and school, keep the kids active in extracurricular activities and sports, have date nights with my husband and train hard for overall fitness and health but mostly for my passion — triathlons!

What is your wellness mantra?

“Therefore, since we are surrounded by such a huge crowd of witnesses to the life of faith, let us strip off every weight that slows us down, especially the sin that so easily ties us up. And run with endurance the race God has set before us,” (Hebrews 12:1).

How long have you been running?

I started running in college back in the ’90s to get into shape after the “freshman 15.” In Toledo, Ohio there are beautiful Metroparks with running trails. I remember running with my Walkman (Barenaked Ladies and Foo Fighters on tape) and loving the peaceful feeling.

Tell us how you started in Triathlons?

When I was little I remember watching Wide World of Sports on TV and seeing highlights from the IRONMAN. I watched Julie Moss stumble and crawl across the finish line, and I remember thinking how amazing it was for her to even finish the race. I wanted to do an IRONMAN one day!

What are you training for right now?

I am training for a few sprint triathlons and IRONMAN 70.3 Miami.

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wellness360 | May/june 2016

What keeps you motivated?

My family keeps me motivated. I want my kids to see me being active. I want to show them you can accomplish your dreams if you work hard and that you can stay active throughout your life.

Do you have races that you would like to complete on your bucket list?

I would love to compete in the IRONMAN World Championships one day. I want to qualify, so I’ll probably have to jump up a few more age groups.

I’m racing in a pretty competitive age group right now, and these women are unbelievable.

What is your go-to diet?

We try to follow a healthy eating routine.

Good quality protein, healthy fats, veggies and fruits. Right now we are following the Whole30 plan to find out if our bodies are sensitive to any one food and which foods make us feel good or bad. It can be challenging with kids and time consuming in the kitchen, but I’m finding that with a little planning I can make very healthy meals that my kids will eat!

How would you encourage others to start living a 360life?

I would encourage anyone to get passionate about something. If you are passionate about it, you will make it work.

Keep trying to strive for balance in your life, and take a few minutes each day to take some deep breaths, pray and be thankful for something. My deep breaths usually happen in the car on the way to pick up the kids.

What is the most important lesson running and competing has taught you?

Competition has taught me I am tougher than I thought, I can push myself harder than I thought and I can fail but still find the positive in the situation.

What is one thing you wouldn’t

run without?

I don’t run without my morning cup of coffee!

PHOTOS COURTESY OF KELLY WAGNER.

In 1998 I did my first triathlon in St. Petersburg, Florida and several more that summer. Because of my job, life and having babies, I hung up competing until one day in 2013. A friend sent an email asking if anyone was interested in competing in the Danskin Iron Girl Sprint Triathlon. I immediately said yes, and I’ve been racing since.

Anything else you would like to share?

We watched the IRONMAN World Championships on TV in October 2014 and I said to my son Reid, “This is the distance I’m going to race in May at IRONMAN Texas.” After the program was over, Reid said to me “Mom, I don’t think you can do that. It’s too long.” I assured him that I could and that if you set your mind to do something, you can achieve it. After IRONMAN Texas, he wore my medal for a day!

How amazing was the Ironman Texas?

Ironman Texas was a dream fulfilled! I was so excited when I signed up, and that excitement never ended throughout my training. I learned so much about my determination and myself. I learned I could be alone for hours and be OK. I learned I could fit a ton of things into one day. And, I learned that talking to yourself is OK — just don’t answer (although I did plenty of answering)!

During my training I swam 230,005 yards, biked 2,497 miles and ran 515 miles. I was ready for race day!

my time and was in awe. I did a quick calculation in my head and said (really I said this out loud to myself ) “Oh my gosh, I rock. I have 12 miles to go and I’m going to come in under six hours.

Woohoo, I’m amazing.” Then, at mile 100, it hit me and, out loud again, I said “Oh no, I’m not as amazing as I thought.” I quickly shook it off and then repeated, “That’s OK brain, that’s OK, don’t get discouraged, you are still going to come in just over six hours.

You still rock!”

Phil and I arrived to a VERY hot Texas summer. Luckily, I live in Florida and had some hot training days. Ironman races are very well run and everyone is so happy. I met so many friendly racers and lots of first timers. Surprisingly, I wasn’t too nervous on race day. Phil can attest to my chattiness when I’m nervous about a race, but I was pretty calm for this one. Phil, my friend Kristen and I walked to the race start after I completed my bike check and gear drop in the morning. I hit the porta-potty, gave kisses and walked to my swim position. After a quick prayer and a deep breath, the gun went off. I was walking down to the water next to a first timer and we jumped into the water together. It was race time! The swim was great. I looked at my watch once to see my pace and thought “I’m doing great, just keep going.” I hit the steps to exit the water and who do I see getting out with me? The same person I started with.

With the biking done, it was time to start the marathon. My legs were shaky, my calves were cramping and I felt the heat right away. But I was still smiling! The first loop of the run was hard. At mile six I stopped at a medical tent and a couple of massage therapists rubbed out the cramps in my calves for about six minutes. I think I wanted to give them each a million dollars when they were finished, but instead they had to settle with a huge thank you. Miles seven and eight were hard. It was the part of the loop with the most spectators as it was right by the race finish. Everyone was cheering the racers, eating food, lying in the grass and watching. I could have just laid right on the lawn next to some spectators for a nap myself. I soon realized I needed to eat something and that pepped me up for lap two — along with seeing Phil and Kristen. At the beginning of the third lap I met a fellow racer. I really hadn’t talked or made friends with anyone until that point. He was struggling and saw I was struggling, so he asked if I wanted to run together for a while. That person (and his name escapes me) became my very best friend for the next eight miles.

We talked, kept each other motivated, picked spots to run to before walking and laughed a ton. At mile 25 it hit me, I was going to be an Ironman! I crossed the finish line to Mike Riley saying “Kelly, You Are an Ironman.” I was greeted by my awesome hubby with a hug and some nice whispers in my ear.

I DID IT! My coach, Karyn, later posted that the song being played was the disco song “Bad Girl.” It couldn’t have worked out better! I love racing!

After the transition I ran out to my bike and couldn’t find it in the sea of bikes. Lucky for me my awesome husband was yelling “It’s right there” and pointing to my bike for me. Off I went and he went back to the hotel room for a five-hour nap. The bike route was great. Flats, hills, a beautiful park and then wind at mile 50. No matter what, you couldn’t wipe the smile off my face — I was racing an Ironman. A racer passed me at one point and said “My, you are quite smiley,” to which I replied “Of course, we get to race an Ironman, how cool is that?” Around mile 90 I looked at

wellness360 | May/june 2016

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Community Sunday, May 1 (Every Sunday) Peaceful Moments

Sunday, May 8 5th Annual M.O.M.S. Day 5K run/walk

11 a.m. – Noon UF Health Shands Hospital Ufhealth.org

6:30 a.m.

Jervey Grantt Park Ocala, Florida Active.com

Monday, May 2 (Every Monday) Meditation for Beginners

Sunday, May 8 Great Mother’s Day Race

4:30 – 5 p.m.

UF Health Shands Cancer Hospital Ufhealth.org

Monday, May 2 (Every Monday) Adults Dance Fitness 4 – 5:30 p.m.

UF HealthStreet Ufhealth.org

Tuesday, May 3 When Thyroid Hormones Fail You: Free Dinner Seminar in East Palatka 6 p.m.

Corky Bell’s Seafood Eventful.com

Friday, May 6 (Every Friday) “Free Friday” Concert Series 8 – 10 p.m.

Downtown Gainesville Gvlculturalaffairs.org

From May 6 to October 21, 2016, Downtown Gainesville comes alive every Friday night from 8 – 10 p.m. as our local and regional bands and performing arts are showcased under the stars. Each year thousands come out to enjoy the FREE live concerts and shows in a family friendly environment.

7 a.m.

Al Lopez Park Tampa, Florida Greatmothersdayrace.com

Monday, May 12 Good for You Gathering: Well-women in action

11 a.m. – 12:30 p.m.

Y Healthy Living Center Mandarin Ponte Vedra, Florida Eventbrite.com

Saturday, May 7 (Every Saturday) Haile Farmers Market 8:30 am – Noon Haile Village Center Hailefarmersmarket.com

Saturday, May 7 (Every Saturday) Ranger Led Walks

10 a.m.

Devil’s Millhopper Geological State Park Floridastateparks.org

Saturday, May 7 Bike Ride with Mayor and Commish 8:30 a.m.

Bo Diddley Plaza Bodiddleyplaza.com

Saturday, May 7 Feed the Need 5K

4 – 7 p.m.

Bo Diddley Plaza Unionstreetfarmersmkt.com

8 a.m.

Riverfront Park Palatka, Florida Active.com

Friday, May 6 Bike to Bo Diddley

Saturday, May 7 World Golf Hall of Fame

5 – 7 p.m.

Bo Diddley Plaza Bodiddleyplaza.com

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wellness360 | May/june 2016

6 a.m. – 4 p.m.

St Augustine, Florida Eventful.com

8:30 p.m.

Town of Tioga Tiogatowncenter.com

Kick off the afternoon with music, vendors and fun for the whole family.

The race starts promptly at 8:30 pm, so come run, walk or jog your way through the Town of Tioga.

Glow necklaces will be provided and other glow items will be available to purchase onsite.

Make sure to come dressed out in your best “glowing attire” to compete in the best dressed contest.

© 2016 iStockphoto LP. All rights reserved.

Wednesday, May 4 (Every Wednesday) Union Street Farmers Market

Saturday, May 14 3rd Annual May Glow Run

Saturday, May 14 Oral Cancer Foundation Walk/Run for Awareness 7:30 a.m.

Gator Community Ministries Gainesville, Florida Donate.oralcancer.org

Saturday, May 14 32nd Windsor Zucchini Festival 9 a.m. – 4 p.m.

Afn.org

Friday, June 3 Food Truck Rally 5 p.m.

Cymplify

Saturday, June 4 2nd Annual Pey It Forward Fun Run New Life Family Church Palatka, Florida Active.com

Saturday, June 4 Spotlight Tours

1 – 4 pm Matheson History Museum Ocala, Florida Mathesonmuseum.org

Saturday, June 4 Beck 5K and Family Fun Run 8 a.m.

Riverfront Park Palatka, Florida Active.com

Saturday, May 14 Moonlight Walk at Kanapaha Botanical Gardens 7 – 11 p.m.

Kanapaha Botanical Gardens Kanapaha.org

Kanapaha’s Moonlight Walk is a magical experience where there will be twinkle lights, lanterns and approximately 1,500 luminaries along a 1.25-mile walkway.

There will also be live entertainment, and the Alachua Astronomy Club will be out with telescopes to view the cosmos.

Fed Food Company and Dominos will be out selling food and refreshments!

Feel free to bring out a picnic basket, blanket or lawn chairs. Bringing a flashlight is recommended. Admission is $14 for adults, $7 for children ages 3–13.

Members receive a $4 discount. No pets allowed during this event. Please use cash or check for admission.

Tuesday, May 24 Why Grief and Loss Can Make You Heartsick 9 a.m. – 4 p.m.

Jessie Ball duPont Center Jacksonville, Florida Eventbrite.com

Saturday, June 4 “I Am Beautiful” Health & Beauty Expo

11 a.m.

MCSO Multi-purpose Room Ocala, Florida Eventful.com/ocala/events

Saturday, June 4 Running of the Donuts

7:30 a.m.

Baseline Greenway Trailhead Ocala, Florida Runningofthedonuts.itsyourrace.com

Sunday, June 5 Gainesville Food Tour 10:45 a.m. – 1:45 p.m.

Downtown Gainesville Gainesvillefoodtour.com

Saturday, June 11 ORC Race Into Summer 5K 7:30 a.m.

Jay Blanchard Park Orlando, Florida Runsignup.com

Saturday, June 18 Father’s Day Triathlon 6 a.m.

Moss Park Orlando, Florida Epicsportsmarketing.com

Saturday, June 18 Sunday, June 19 Swamp Challenge

Ben Hill Griffin Stadium Swampchallenge.com

Saturday, June 19 Live Jazz with Swing Theory 10 p.m. – 1 a.m.

Market Street Pub & Cabaret Swingtheoryjazz.com

Friday, June 24 I Will Run for Beer

7 p.m.

Bobby Jones Golf Course Sarasota, Florida Run941.com

Thursday, June 30 Splash and Dash 6:30 p.m.

Waterfront Park Clermont, Florida Swim-like-a-pro.com

Saturday, June 11 2016 Man Up For Health Summit for Men and Boys 9 a.m. – 2 p.m.

Darnell-Cookman Middle/High School of the Medical Arts Jacksonville, Florida Eventbrite.com

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Community

Fresh from the Farmers Market

BY ASHLYN PINTER | PHOTOS BY TANYA CONSAUL

Fresh leafy greens, nutty breads and eclectic candles line sprawling tables. Every week, farmers, bakers, crafters and artisans come to showcase the fruits of their hard work and labor of love at the local farmers markets.

Alachua County Farmers Market

Sumter County Farmers Market

The ACFM is a growers market. The vendors can only sell what they have grown themselves. Vendors include Donald King Produce, Gator Nursery, No Bull Beef Jerky and Nature’s Cradle.

With roughly 2,000 vendors, this market includes specialties like antiques and leather goods. On Saturdays from 8 a.m. – 3 p.m. it holds produce market sales only. It even has its very own Farmers Market Restaurant that serves country style breakfast, lunch and dinner buffets.

5920 NW 13th Street Gainesville, FL 32653 Saturdays | 8:30 a.m. – 1 p.m.

Haile Farmers Market

Haile Village Center SW 91st Terrace Gainesville, FL 32608 Saturdays | 8:30 a.m. – 12 p.m.

From fresh, locally grown vegetables to plant nurseries and crafts, this market provides everything you may need for your kitchen and beyond.

Vendors include Possum Hollow Farm, Wellborn Farms and Florida Fresh Meat Company.

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524 N Market Boulevard Webster, FL 33597

Union Street Farmers Market

Downtown Bo Diddley Community Plaza 111 E University Avenue Gainesville, FL 32601 Wednesdays | 4 – 7 p.m.

This market is a family-oriented event that reflects the energetic diverse community in which it’s placed. Vendors include Rosie’s Organic Farm, Firefly Farm and Beulah Honey.

Olive You: Olives can usually be found at both the Union Street and Haile Farmers Markets.

The High Springs Farmers Market 115 NE Railroad Avenue High Springs, FL 32643 Thursdays | 12 – 4 p.m.

First Saturday of the month | 10 a.m. – 2 p.m.

This market has a huge variety of medicinal herbs, trees, plants, flowers and vegetable starters for your garden. You can even get tips from gardeners there while you mingle with your neighbors. Vendors include Tranquility Hills Farm, The Bumpkin Patch and Lydia’s Essential Oils.

Tioga Monday Market Tioga Town Center 105 SW 128th Street Newberry, FL 32669 Monday | 4 – 7 p.m.

The Monday Market features both locally grown conventional and organic fruits and vegetables, as well as grass-fed meats, free-range eggs, honey and milk products. Local entertainment is provided during the market. Vendors include The Root Cellar, Jerry’s Garden and Lucky Charm Nursery.

Waldo Farmers and Flea Market 17805 NE US Hwy 301 Waldo, FL 32694 Saturday & Sunday | 8 a.m. – 4:30 p.m.

A true, old-fashioned flea market located on 50 acres of land, this market features over 900 vendors.

Grab and Go: The Tioga Monday Market is a convenient after work stop for those living near the northwest side of town.

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