Wellness360 Magazine January/February 2019

Page 1

January/February 2019 • Volume 3 • Issue 5 wellness360magazine.com















Nicole Irving


Renee Castro





Megan Sapelak, Grace Downey Shane Irving Betsy Langan, April Tisher Sayeh Farah Jimmy Ho Photography Kara Winslow Leah Antovel, Sara Buechler, Amanda Roland, Rebecca Santana, Isabella Sorresso Kara Winslow Leah Antovel, Brian Byrne, Renee Castro, Nicole Irving, Chris Pregony, Isabella Sorresso, Danielle Spano, Ted Spiker, April Tisher, Tracy Wright


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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. © 2018 Irving Publications, LLC reserves the right to edit and/or reject any advertising. Irving Publications, LLC is not responsible for the validity of any claims made by its advertisers. Nothing that appears in Wellness360 Magazine may be reproduced in any way, without written permission. Opinions expressed by Wellness360 Magazine writers are their own and do not necessarily reflect the publisher’s opinion. Wellness360 Magazine will consider all never before published outside editorial submissions. Irving Publications, LLC reserves the right to edit and/ or reject all outside editorial submissions and makes no guarantees regarding publication dates. The information found in Wellness360 Magazine does not constitute individualized medical advice. You must NOT rely on the information in this magazine as an alternative to medical advice from your doctor or other professional health care provider. If you have any specific questions about any medical matter you should consult your doctor or other professional health care provider. If you think you may be suffering from any medical condition you should seek immediate medical attention. You should never delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of information in this publication. Wellness 360 Magazine assumes no responsibility for any circumstances arising out of the use, misuse, interpretation or application of any information supplied within the magazine. Always consult with your doctor for appropriate examinations, treatment, testing and care recommendations. Do not rely on information on in this magazine as a tool for self-diagnosis. You exercise your own judgment when using or purchasing any product highlighted in Wellness360 Magazine. Wellness 360 Magazine assumes no responsibility for errors or omissions in this publication or other documents that are referenced by or linked to this publication.



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features 38 The Amazing Human Body: Facts You May Not Have Known Fun facts about your body

46 What's Your Type? Getting Down and Bloody Learn the importance of donating blood

CONNECT WITH US /wellness360magazine ON THE COVER

Cover photo by Jimmy Ho Photography. A special thank you Whitney Spellicy for providing the medical supplies that contributed to our cover photoshoot.

@wellness360mag @wellness360mag /wellness360mag WELLNESS360 | JANUARY/FEBRUARY 2019



in every issue HEALTH 10 The What, When and How

of Health Screenings

14 Mobile Health Apps 16 Medical Advancements

48 Ask the Massage Therapist

Medicine and Patient Care

Over the Last 15 Years


Train Your Brain

24 Ted Talks: The Physical of the Future?

58 Calendar

Resistance Bands

28 Next Stop: Hydration Station

NUTRITION 30 On Relationships: Are You

Having the Right One With Food?

32 Don't Mix That! 34 Stop and Smell

the Cauliflower

36 Milking It

FINANCE 40 Not Your Ordinary


52 Do You Have Anger Issues?



50 Taking the Time to Learn:

18 Inside the Ragnar Relay 21 Band - Aid: Using



Garage Sale

LIFESTYLE 42 Driving Home From Work: You're Doing It Wrong


54 SPOTLIGHT360: Meet Danesha Anglin

Learn how this local teacher takes her talents beyond the classroom walls!




Supplies: The Basics

12 Area Companies Innovating


44 Traveling With Medical

Celebrating 20 years of exceptional patient care!

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Helping You Live a Healthy Lifestyle. WELLNESS360 | JANUARY/FEBRUARY 2019


Editor's Note

hope for the future Unlike cats who have nine, we only have one life. And, our quality of life is based on many factors such as our genetic makeup, our circumstances and life decisions, our love life, our diet and exercise patterns, and our medical team and community. We are lucky to live in an era where medical technology and advancements are a daily occurrence. In addition, we live in a booming medical community, with some of the worlds most esteemed doctors and researchers. From our hospitals to private practices, Alachua County is a medical gem nestled in between football and alligators. I had never realized the significance of needing modern medicine more than this past May, when my son was diagnosed with Type 1 diabetes, and our whole world was turned upside down. I had flashbacks to high school, when two of my classmates, both with Type 1 diabetes, would check their sugars with lancets, monitors, followed by Band-Aids and then would proceed to pull out needles and vials at lunch time out of their fanny packs and administered their life saving drugs. Creating their very own nurses station on the fly. And, even though those needs have not changed, medicine has changed leaps and bounds and technological advancements have helped my son, and others, manage diabetes quickly and more efficiently (although far from perfect and a cure). From insulin pens



to a C.G.M (continuous glucose monitor), Tyler’s diabetes is more manageable, for him and us. (We are working on getting the pump! Stay tuned) Insulin pens were just the beginning. Today, we have apps to check our heart rates, face transplants to give people a new leash on life, watches that can conduct an EKG and water bottles that track our hydration intake... and many, many more. As long as there are medical needs and mysteries to be solved, doctors and researchers will test the boundaries of medicine and stretch it to the limits. I can’t wait to see what is next!

Nicole Irving, Publisher, EIC Nicole@irvingpublications.com

(352) 380-0901 3545 SW 34th Street Gainesville, FL 32608 www.embersofflorida.com WELLNESS360 | JANUARY/FEBRUARY 2019



The What, When and How of Health Screenings BY TRACY WRIGHT

combines the FIT testing with searching for DNA markers for colon cancer. Cologuard says that it finds 92 percent of colon cancers and 69 percent of the highest-risk precancers. Many people know about these screenings because of large-scale awareness campaigns that have spotlighted heart disease, breast, cervical or ovarian, prostate, and colon cancers. However, there are other screenings that are just as important for adults to have. More people are diagnosed with skin cancer each year in the U.S. than all other cancers combined. Huber said that she always recommends that patients go to the dermatologist every one to two years to have a full skin screening for suspicious moles or skin lesions.

We have all heard about the importance of health screenings, but it may be confusing for many people to keep track of what screenings may be needed, at what age, and how often these screenings need to be done. Their main goal is early detection, and here is how you can find out why you should get one done. For adults beginning at 18, annual well check visits with a primary care physician is recommended. Well check visits include personal history, health counseling, blood pressure screening and any other preventive screenings. Adults should consult with their physician on when to start having their cholesterol checked by having a screening lipid panel. “There isn’t necessarily a starting age for beginning the screening lipid panel,” said Katherine Huber, M.D., an internal medicine physician for UF Health Internal Medicine at Springhill and Tower Hill. “If someone has a family history of high cholesterol or is concerned about their own diet, they should speak to their physician about when is best to begin having the blood panel done. Depending on results, the frequency of the test will vary.” Beginning at age 21, women should begin pelvic exams and pap smears. Family history



and past history of irregular pap smears will alter at what interval exams should be recommended. Doctors may recommend a one-to-three-year interval between tests. Women should also check for breast lumps until age 40 when annual or biannual mammograms are typically recommended. The interval could depend on family history and past occurrences of breast lumps or conditions. Men should also begin having regular testicular exams. For prostate screenings, it is typically recommended that men begin at age 50 unless a man has a high risk, then it can begin at age 40. There is also a PSA (prostate specific antigen) blood test and digital exam that can be done to assess risk factors. Once an adult turns 50, colonoscopies are recommended for both men and women. If there is a family history of colon cancer or colon polyps then adults may be advised to begin at 40. The interval of testing is 10 years but that varies greatly depending on family history and what is found on the test. There are also fecal tests that can be used in conjunction with colonoscopies for testing. The fecal immunochemical test (FIT) is a screening test, which looks for hidden blood in the stool. This can be an early sign of cancer. Cologuard is another test that

“Especially living in Florida, where so much of our lives are outdoors, it is vitally important for people to screen their own skin and be vigilant about visiting a dermatologist with any suspicious skin lesions,” Huber said. Huber also emphasized the importance of adults visiting an optometrist or ophthalmologist for a good eye evaluation to rule out signs of glaucoma. In addition, people should have dental health screenings and cleanings annually for general good health, as poor oral health can lead to systemic health conditions. Dentists can also evaluate patients for oral cancer. Finally, at a certain age, blood exams should test fasting blood sugars for diabetes especially where risk factors are concerned, and at age 65, bone density scans should be done every 3-5 years for both men and women. The importance of regular health screenings cannot be overstated, Huber said. “These screenings are so vital because it allows us as health care providers to pick up abnormalities or problems at an early stage when conditions are much more treatable,” Huber said. “As a primary care physician, I can assuredly say that regular preventive screenings are a key to ensuring good health.”
















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Area Companies

INNOVATING Medicine and Patient Care BY TRACY WRIGHT

Imagine a medical company dedicated to repairing peripheral nerve damage that could save the arm of a battle-injured U.S. soldier, or another that created a blood test for detecting concussions. Another company is working fervently to create a vaccine to prevent and/or reverse type 1 diabetes while a digital health company has developed a patented pill with a sensor that can be tracked to determine if a patient has taken the prescribed medication. What do these companies have in common? They are all located or can tie their roots to greater Gainesville. These are medical companies working to make real impacts for consumers and patients across the globe. Through the ascension of the University of Florida’s research and health missions, a burgeoning Gainesville medical community and the growth of innovation and business incubators, both established and new medical companies are developing solutions to real-world patient problems. UF Innovate is the umbrella organization over four organizations: Tech Licensing, Ventures, and two business incubators, the Hub and Sid Martin Biotech. “UF Innovate supports an innovation ecosystem that moves research discoveries from the laboratory to the market, fostering a resilient economy and making the world a better place,” said Sara Dagen, marketing and communications manager at UF Innovate. “We support a growing field of medical advances and knowledge. UF researchers continue to discover all sorts of technologies that can result in pharmaceuticals, medical devices, and treatments that can help or even heal patients all over the world.” Startup companies form around a technology or invention. The startup company builds a business to develop the invention and get it to market. Tech Licensing at UF Innovate reaches out to companies or talented entrepreneurs who might be interested in building a startup company around those inventions.



ViewRay is a local startup that created a system to offer combined imaging and radiation treatment to target cancer therapy directly to tumors, reducing its impact on health tissue. Another startup, Sharklet, employs a sharkskinpatterned film to combat healthcare acquired diseases without the use of chemicals. The mimicked pattern prevents bacteria and viruses from adhering to surfaces. A startup that has grown larger is AxoGen, a leading med tech company dedicated to peripheral nerve repair located in Alachua and based on UF technology. Patients who benefit from AxoGen’s several products, have suffered from traumatic peripheral nerve injuries or require nerve reconstruction after nerve damage from neuroma revisions, surgical intervention or chronic compression injuries. [87 percent of patients have peripheral nerve injuries.] Banyan Biomarkers, which was founded by scientists from the UF McKnight Brain Institute, states that their mission is to “pioneer the innovation, development, and commercialization of biomarkers to accurately and quickly diagnose traumatic brain injuries." The company has developed the first blood test to assess concussion in adults, eliminating the need for CT scans and exposure to radiation. In October 2018, they were awarded a contract with the U.S. Department of Defense to procure the Banyan Brain Trauma Indicator® (Banyan BTI™). They will be working with military bases across the country using the test on soldiers who have a suspected traumatic brain injury. Approximately 1.25 million American children and adults have type 1 diabetes, and the American Diabetes Association estimates that 40,000 people receive a type 1 diagnosis each year. Located in Alachua, Florida as part of the Sid Martin Institute, OneVax, LLC is comprised of a group of researchers and others passionate about finding solutions for type 1 diabetes conditions. Their ultimate goal is to develop a vaccine, which will prevent or reverse type 1 diabetes. OneVax

is currently working with three technologies using biomaterials and polymers for applications including multicomponent and time-release drug delivery. Led by Mark Atkinson, a UF Eminent Scholar for Diabetes Research and director of the Diabetes Institute, OneVax has received numerous federal grants to date to support their ground-breaking research.


Prometheon Pharma is developing patented Topicon™, a transdermal delivery technology which means medication is delivered via a skin patch versus painful needles. It is capable of comprising a large molecule medication stabilized at room temperature. When applied to the skin, Topicon melts into a gel that is able to provide continuous delivery for a healing response like that of an injection. The researchers behind Topicon envision various uses of their product including treatment for bacterial, viral, or parasitic infections which would deliver the drugs for the prescribed period of time and eliminate the need for many pills. Prometheon is also working on patch delivery of drugs to children and adults through their Truepatch™ products. The first Truepatch™ product that has been developed is an insulin patch for diabetics that provide multi-day insulin treatment for a single and convenient formula, reducing the stress and frequency of daily needle insulin therapy. This is the first of an entire TopiconDM™ Diabetes Therapy product line for transdermal delivery of drugs to treat type 1 and type 2 diabetes. Sometimes, some of the most amazing medical advances go beyond the lab. MYOLIN is a company started by two UF engineers dedicated to improving the health and function of paralyzed people. After years of study, they developed the MyoCycle. The MyoCycle uses electrical stimulation for paralyzed patients to work out at home or in therapy. Affordable and easy to use, the MyoCycle helps to stimulate blood flow, prevent muscle atrophy and help with range of motion.

Sid Martin Biotech UF Incubator Building One such company combines the latest in medical and gene therapy advancements with personalized medicine. CancerPOP, is a personalized medicine service that helps cancer patients when typical treatments no longer work or even at the beginning of a cancer patient’s journey. POP stands for Precision Oncology Program®, which used DNA sequencing and modern technology to predict how a person’s cancer will respond to medical treatment, simulate the effects of drug combinations and identify the best interventions based on a patient’s unique genetic profile. Future rising stars include etectRX which is developing a system that will help patients and health care providers improve medication adherence. The company is developing the ID-cap, which has the ID-Tag™. It uses etectRx’s technology to transmit a digital message to a reader which uses Bluetooth technology to transmit medication usage to an app on the patient’s phone. The app can be used to remind patients to take their medication, provide a record of their medication use and come full circle to provide information to the patient’s health care provider, all via a private and safe network. This can allow health care providers to give personalized medicine support to the patient or for a researcher to record adherence during clinical trials. Another future star is Entrinsic Health Solutions, who recently made the news because Nestle has made a deal with the company to make and sell its enterade beverage, an amino-acid beverage that aids cancer patients and those with chronic gastrointestinal issues. It is simply amazing that all of these medical advances have their roots in greater Gainesville and UF. The connections between scientists, researchers, business leaders, the greater Gainesville health care community and our area patients and advocates have allowed these businesses and medical miracles to blossom. “With the larger Hub located in Innovation Square and Sid Martin located in Progress Park in Alachua, the university campus just blocks away, and a UF president determined to make it into the Top 5 public universities, the future looks great,” Dagen said. “We’ve got the tools to connect innovators, investors and industry. We’ve got incubators designed to press companies toward success. We’ve got amazing researchers passionate about finding solutions to diseases and disorders. The stage is set, the actors primed to perform, and the audience is excited to see what comes next.” UF Innovate licensing officers John Byatt, from left, Lenny Terry, April Kilburn, Zahara Jaffer, Rick Croley, and Anita Rao work with inventors, entrepreneurs, investors and industry partners to maximize the potential of UF inventions through commercialization for the global good.



Mobile Health Apps: Do They Work?


There are a multitude of mobile health apps downloadable today. Some monitor our sleep patterns, others measure our stress levels, and some are able to measure a person’s “step count,” using it to simulate their chance of survival in a Zombie apocalypse. However, no matter how fun and attractive these apps may be, the question is: Do They Really Work? The answer is not so simple, and truthfully depends on the app and its functions. Of course, no health app has 100 percent accuracy, but that is not to say they are not beneficial to our health. In fact, a recent study conducted by the UF College of Public Health concluded that mobile health apps encourage fitness among children and assist adults with developing a consistent fitness routine. They also encourage camaraderie among friends, serving as a platform for competition. Worldwide, people compete through these apps, where the victor either has the highest step count, the most calories burned, or even the longest run. Just like Instagram and Twitter, mobile health apps appear on a person’s home screen, serving as a message to workout, or as a provoking reminder that their health is

being monitored. With this positioning, these apps encourage healthy behavior just by being downloaded. However, not all health apps are related to physical fitness. Some measure a person’s wellbeing, such as stress and sleep patterns, while others encourage self-care and monitoring of mental health. According to a study done by the National Center for Biotechnology Information, “mobile apps have significant potential to deliver high-efficacy mental health interventions.”

While there are many other notable apps, each person is different. Therefore, everyone should design their home screen to fit his or her personalized needs and goals. When considering downloading an app, the best way to determine its accuracy is by reading its reviews and ratings. In all, mobile health apps have proven to be effective and can benefit both our mental and physical health. So go, download a few apps, and witness healthy change in both your habits and behavior.


With both great reviews and physician recommendation! Sleep Cycle This 4.7 star rated app, measures a person’s sleep pattern throughout the night. It uses the phone’s accelerometer and speaker to measure movement and sound. With the results, it determines how much sleep a person received and what stages of sleep that person underwent. It is also has an alarm clock feature that wakes the user up when they are in a light stage of sleep, assisting them with a fresh wake up so they do not feel groggy.



My Fitness Pal This highly-rated app assists with dieting, keeping formulated charts and trends of the foods the user eats, as well as their calorie intake. With persistence and frequent logging, this app helps develop healthy eating habits and behavior.

Headspace The meditation app that assists with mental health. It encourages individuals to take a break from their day, breathe and clear the hustle from their minds. With a little effort that goes a long way, this app helps reduce stress levels.

Pure Aesthetics: LEADING THE WAY IN THE BEAUTY INDUSTRY Everyone wants to feel and look his or her best stepping into the New Year, however, finding the time to focus on you can be a calendar nightmare. But, the talented team at Pure Aesthetics has just what you need with very little downtime and amazing results that you will love all year long, Coolsculpting®! Pure Aesthetics, owned and operated since 2015 by Carissa Blaser is the No.1 Coolsculpting® provider in the greater Gainesville area, and with over 1500 Coolsculpting® treatments performed to date, the team at Pure Aesthetics has the experience and results that patients are looking for. The Coolsculpting® specialists at Pure Aesthetics specialize in delivering beautiful outcomes, Carissa alone has over 8 years of CoolSculpting® experience! Coolsculpting® is FDA-cleared and is a fat-freezing procedure that is used to erase stubborn fat in those hard to lose areas. Specifically, it has been FDA cleared for the abdomen, flanks, double chin, knees, inner thighs, outer thighs and upper arms. With no anesthesia, invasive surgery and very little to no downtime,

Coolsculpting® at Pure Aesthetics is giving their patients amazing results and helping their patients feel and look better. In addition, Pure Aesthetics has two Coolsculpting® machines, which allows the team to treat two areas at once; treating patients faster and more comfortably in the same amount of time. At Pure Aesthetics, the Coolsculpting® suite is designed for the elevated guest experience. With every detail executed from fruit-infused water and a catered lunch, to Wi-Fi and TV’s with Netflix, you will be able to sit back relax and know your every need is being taken care of while you take care of yourself. The team at Pure Aesthetics in Gainesville Florida is passionate about caring for people, and making them feel and look their best in their own skin. While making clients feel pampered, in a safe, medical spa environment, the results reveal the real you.

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Medical Advancements Over the Last 15 Years BY LEAH ANTOVEL

The medical field has come a long way since monumental advancements like the first time Anesthesia was used on a patient by John Collins Warren in 1846 or when Penicillin was discovered by Alexander Fleming in 1928. More recently, the world has seen amazing progress in medicine that would have been unimaginable years ago. These new discoveries have improved the lives of people and have paved the way for future lifesaving advancements.


First Partial Face Transplant

Dr. Jean- Michel Dubernard performed the first partial face transplant on 38-year-old Isabelle Dinoire, in France after she was mauled by her dogs, according to NPR. Dinoire was left without her nose, lips and part of her chin. An anonymous donor was the only option for facial reconstruction involving a skin graft, because unlike other plastic surgeries, lips cannot be recreated from any other part of the body. Bernard Devauchelle, a specialist in facial survey, believed Dinoire’s body would likely not reject the transplant through the use of anti-rejection and immune suppression drugs. After the surgery, Dinoire’s face was anatomically altered to the point where her breathing, eating, speaking and facial expressions were greatly improved. According to Medical Daily, Dinoire died in 2016 due to cancer she developed from the years of drugs that failed to prevent her body from rejecting the transplant. Still, the monumental operation paved the way for improved facial transplants in subsequent years. In more recent years, a full-face transplant was successfully completed on a man in 2010 in Spain to repair damages caused by an accidental gunshot injury, according to Popular Science.

FDA Approves OraQuick Rapid HIV-1 Antibody Test

After the Human Immunodeficiency Virus (HIV) outbreak of the 1980s, the OraQuick Rapid HIV-1 Antibody Test was a positive development for healthcare providers hoping to identify and better treat HIV-1 (the most common strand of HIV). According to the Center for Disease Control website, individuals would have their fingers pricked, and the results would be known in about 20 minutes. The test was 99.6% effective, and resolved the issue of prolonged wait times and patients not coming back to get their results after the fact, according to the Medical Device and Diagnostics Industry website. After results were confirmed, healthcare providers could more quickly counsel patients regarding the implications of an HIV diagnosis.




Completion of the Human Genome Project

According to the National Human Genome Research Institute, the Human Genome Project was an international effort led by Francis Sellers Collins and researchers starting in the 1980s, (the first draft was completed in 2000) to DNA sequence all of the human genome. In less scientific terms, the Human Genome Project was intended to provide a map designed to aid in better understanding of the structure, organization and function of the roughly 30,000 genes found in humans. The information gathered from the Human Genome Project gives those in the medical field an instruction manual that helps in understanding why humans inherently work the way they do. With this ground-breaking knowledge, medical professionals are able to better understand diseases to the point where they can prevent, treat and cure them more accurately. According to the US Department of Health and Human Services, the Human Genome Project is praised for aiding in the discovery of almost 2,000 diseases, and the success of the project has prompted future research to look into the role genetics plays in the 50 major types of cancer.




Cure for Hepatitis C

According to the Mayo Clinic, Hepatitis C is a viral infection contracted from contaminated blood. Hepatitis C is a sneaky illness, sometimes presenting itself in the form of easy bruising, poor appetite, weight loss, etc. If left untreated, the disease can result in liver scarring, liver failure and liver cancer. Previously, Hepatitis C was not curable and treatment included weekly injections and oral medications that came with a host of issues. However, in 2014, researchers developed an entirely oral treatment method for Hepatitis C that cured over 90 percent of patients, according to All-Oral Interferon-Free Treatments: The End of Hepatitis C Virus Story, the Dream and the Reality. The treatment plan, with its lessened side effects and high rates of success, is a promising means of eradicating the grueling disease entirely.


Artificial Womb Grows Baby Sheep In the U.S., 30,000 babies are born at 26 weeks or earlier, according to Tech Insider. Scientists at the Children’s Hospital in Philadelphia, hope to decrease the risk of complications associated with an early birth in the form of halted organ development and future health problems. Scientists tested the idea by placing eight lamb fetuses into bags that functioned as the womb attached to cords that acted as a source of nutrients to the fetuses, similar to the umbilical cord in a traditionial pregnancy. After four weeks, the lambs, along with their organs, were fully developed. It could be anywhere from three to five years before the technology is tested and eventually used on humans.


3-D Printing of Body Parts

A disheartening issue in the United States is the reality of insufficient organs for donation. According to the Medical Applications for 3D Printing: Current and Projected Uses, roughly 120,000 people were waiting on an organ transplant at the beginning of 2014. Receiving an organ transplant is also an expensive endeavor, and there is a risk that a recipient's body will reject the transplant. The threat of rejection is eliminated if cells from the person in need of the organ are used to 3D print the new body part. This seemingly far-off concept was made a reality when researchers from the Wake Forest Institute for Regenerative Medicine in North Carolina used a specialized 3D printer to print ears, bones and muscles, according to a press release distributed by the Wake Forest Baptist Medical Center. The 3D printed body parts are part human cells and part dissolvable material that leave behind just tissue and blood vessels. This “ink� that cells are mixed with, and the lattice structure used in the construction of the body parts, leaves behind small channels that allow for the spread of nutrients. Cells have a greater chance of dying if they are independently placed in the body, so this method promotes overall health of the cells. This advancement and the success it has had after the body parts were surgically implanted into animals, combined with the exploration of stem cells in 3D printing, will aid researchers in developing organs completely made out of tissue that are suitable for transplant.

GOING FORWARD There have been countless astonishing medical advancements over the last 15 years, which give a glimpse into the world of medical innovation. As time progresses, we will likely see additional breakthroughs in the medical field that are more unbelievable and beneficial to society than we could ever imagine.




Inside the Ragnar Relay Learn the Basics of the Race BY SARA BUECHLER

To all the runners or running beginners out there, if you enjoy teamwork, are okay with running at night and are on the lookout for a unique marathon race experience, the Ragnar Relay might be just what you are looking for!

Camping and running with your friends will provide you with incredible memories

WHAT IS IT? A Ragnar Relay race is about 200 miles (320 km) in length, which is divided among a 12-person team. For the ultimate racers, there is also the ultra-team, which only consists of six runners. The race itself lasts two days and one night. The race is run relay style, from start to finish, and is divided into 36 sections called “legs” and has three loops. The first runner in each team will run the first leg or loop, then will meet the team at the first handoff point where the second team member will then take over, and the process will continue until everyone on the team has run three legs/loops.

WHAT TO EXPECT Local Gainesville resident and newly appointed Ragnar ambassador Amy Hester ran the Ragnar Zion back in 2014. She said the race was well organized and the staff and volunteers were kind, and competent. They also made sure the runners were safe during the snowstorm that hit in the middle of the night. The exact mileage varies by each race, so participants will run somewhere from 12 to 25 miles in three sections. Ragnar requires that the team has an overall pace of 11 minutes a mile. So, if one team member runs a 14-minute mile, another team member should run an 8-minute mile to average it out to the required 11-minute average. This means anyone is allowed to run in Ragnar as long as you train. Also, expect to have at least one leg of the race to be at night. This means runners will be required to wear a safety vest and headlamp before heading off into the night. If you’re still nervous about the night run, you can always bring along your phone or a pacer. Hester says her favorite part of Ragnar is in fact the 8-mile leg she did at night.



“I remember running so hard I felt like I was right on the edge of danger. Barreling down a mountain with just the small circle of light in front of me was freeing and reminded me of the bliss that comes with running,” Hester said. Ragnar recommends practicing at least one night run to be prepared for what to expect. Throughout the entire 200-mile course, there will be reflective signs attached to bright orange cones or posts in which you’ll run up to it and touch it, then run in the direction it’s pointing toward. If you choose to bring along your phone, you can download the Ragnar app which shows you a map of the course and blue dot indicating where you are. Ragnar’s training partner, PEAR sports, has come up with a specific training program to prepare you for the race. Training should typically start about 12 weeks prior to the race, if you are generally an active person. Hester said because she runs consistently, she didn’t need any specialized training for Ragnar, besides adding stadiums to her

routine for the hills. She said that first-timers shouldn’t worry because the Ragnar Relay is for everyone. The organization thinks of everything, so the runners don’t have to. They offer training plans, to all-inclusive camping gear and a friendly staff. Ragnar has got you covered, Hester said. “The experience of camping and running with your friends over a weekend will provide you with incredible memories,” she said.

WHERE TO FIND A RACE There are multiple races across the nation and even internationally, such as Europe and Australia. There is one location in Sprint, Florida from Pompano Beach to Virginia Beach on February 9. There is also a location in Atlanta, Georgia at the Georgia International Horse Park on April 12. For more information go to runragnar.com or B3 Gym, located on NW 6th street. B3 gym has formed teams to participate in Ragnar Relays in the past.

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Band - Aid


When building your exercise equipment repertoire, it is important to think about how much space it takes up, and how many different exercises you can do with it. Enter the numerous benefits of resistance bands. Resistance bands offer a wide array of exercises in a low impact, joint friendly form and can help improve strength, muscle tone and cardiovascular functions. There are numerous advantages to resistance band workouts.




Place the band in the same position as the chest press. The difference in this one is that you will bring the hands away from the body. With the elbows slightly bent, bring the hands together as if you are giving someone a big hug. Return to the starting position and repeat.



Stand on the middle part of the band with one foot. Bring the handles up so that your elbows are pointed up vertically. With the band behind you and elbows bent, begin to extend at the elbow until the arm is fully extended. Return to the starting position and repeat.

Wrap the band around a pole or something that won’t move. Place one handle through the other and pull tight. Standing sideways, grab the handle with both hands wrapped around each other. Push the hands away from the body. Once here, begin to rotate at the torso as far as you can go. Return to starting position and repeat on both sides.

SMALL AND PORTABLE Resistance bands have a small footprint and can have a wide range of uses. They can be easily stored or brought with you on any vacation.

WEIGHT PROGRESSION AND REGRESSION CAN BE INSTANT Resistance Bands come in several different resistances and you can easily increase or decrease “weight” by either changing bands or even tightening or loosening the band, which allows you to keep improving strength. Generally, intensity is coordinated by color with yellow being the least resistant band and grey being the most resistant. WELLNESS360 | JANUARY/FEBRUARY 2019




Put the band around a pole, or really anything that won’t move when you pull on it. Stand with your back facing away from where you attached the band. With the arms alongside of you, press out until your elbows are fully extended. Repeat this movement by returning to the starting position each time.



Put the band around something and stand facing where it is attached. Grasping both handles, step back until there is enough tension. Once there, pull the band back until the hands are in line with the body. Return to the first position and repeat.

MULTIPLE EXERCISES IN ONE SMALL “MACHINE” The bands can take the place of a larger cable machine and can allow the user to hit a variety of upper body exercises and lower body exercises. This article has a few basic exercises to help get you going.



Place the band in the same position as the Band Row. The difference in this one is that you will bring the hands away from the body. Keeping a slight bend in the elbows, pull your arms apart as contracting the upper back, squeezing the shoulder blades together. Return to the starting position and repeat.

Stand on the middle part of the band with both feet. Hold the handles at the waist in line with the body. Begin to flex up the arm while keeping your elbows pointed down. Raise to just before you have flexed all the way, then return to the starting position.

ADVANTAGE: LOW COST Chances are you cannot afford an entire home gym, but resistance bands are generally inexpensive. (You can oftentimes get a variety pack that includes easy to difficult bands for around $10.)

YOU WILL STRUGGLE TO MAKE EXCUSES We can always find excuses for skipping out on the gym, but because resistance bands are affordable, portable and can be used to replace just about any exercise, it will be tough to find an excuse to not do the exercises with a resistance band.

Sexton & Schnoll, CPAs: ADVERTISEMENT


The goal for all good accountants and CPAs should always be to save their clients money while following all the regulations enforced by the IRS and other agencies. That’s what happens every day at Sexton & Schnoll, CPAs. With that goal in mind, the decision was made at Sexton & Schnoll for the owner, Marc Schnoll, to take that next step to achieve those goals – becoming a Certified Tax Coach. As a Certified Tax Coach, Marc has enhanced his ability to serve his clients even more effectively. With these new tools in his repertoire, the bottom line is the Firm’s clients are going to save more money. Through the training he received and continues to receive from The American Institute of Certified Tax Planners, he has increased his proficiency in financial expertise, tax planning excellence and outstanding customer satisfaction. The result is Sexton & Schnoll, CPAs can put together a plan for clients that specializes

in finding deductions, credits, loopholes and strategies to help their clients pay less tax. “Since earning my Certified Tax Coach credential, I have prepared tax plans that have saved my clients well over $1,000,000 in taxes!” Schnoll said. “By working through the tax planning process, I am able to develop a much greater understanding of a client’s dreams and desires – and helping them save many thousands in tax helps them achieve those goals! I love doing the work, and clients love the results!” Through this training, Marc has become much more skilled in understanding how to best work within the rules laid down by Congress, the IRS and other taxing authorities to achieve the best financial results for Sexton & Schnoll, CPAs clients. This is not about how to cheat better, but how to work within the rules to get the best results for clients. And with the changes that occurred in the tax laws in 2018, there may be no better time for him to have earned this credential.


Office Manager Margaret Macy, Marc Schnoll and staff CPA Christian Joiner review client documents.


Beyond that, it is an opportunity for business owners and individuals to take control of how much they pay in taxes. This is about creating a step-by-step plan to teach them what they need to know to control their financial future. With a tax code that numbers more than 60,000 pages and more than 1,500 individual tax forms, it takes an individual as many as 80 hours to prepare his or her taxes each year, depending on the complexity of each individual’s situation. If you make more money than most, the task may be even more complex. In many cases, your accountant or CPA is simply a number cruncher. Most tax professionals focus almost exclusively on compliance methods. As a result, they miss opportunities to save their clients money. In fact, the United States Government Accountability Office says that taxpayers overpay $1 billion per year due to missed tax reduction opportunities. But with the knowledge Marc has gained by becoming a Certified Tax Coach, he has become more aggressive about year-round strategic planning, and he engages his clients in the tax process to whatever extent they desire. In the long run, that will result in them being able to keep more of their hard-earned money.

[ Marc Schnoll discussing tax issues with a client. ]

To learn more about how you can be helped by a Certified Tax Coach, contact Sexton & Schnoll, CPAs at: www.sandscertifiedtaxcoach.com or call (352) 336-1001.

By working through the tax planning process, I am able to develop a much greater understanding of a client’s dreams and desires – and helping them save many thousands in tax helps them achieve those goals!

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The Physical of the Future? BY TED SPIKER


While I’m not especially proud of slipping into the hard-headed aging-male stereotype of avoiding an annual physical, I have some friendly amendments for how we could conduct our checkups. Why? Maybe there’s an opportunity to improve the experience, the quality of assessment, and the behavior change that could happen in conjunction with the diagnostics. #OrMaybeImJustMakingExcuses Disclaimer: These suggestions are made fully knowing that costs, insurance, practicality, and physician area of expertise may make them nearly impossible. But, a man can dream!

through burpees and looking like an aching walrus doing so, I want at least a little credit for my attempts to counteract #TacoTuesday.

NOW: Asking me how often I

smoke (none), drink (uh), wear a seatbelt (always)

TOMORROW? Also asking me “what is the one thing you could change today?”

Sometimes, health changes feel as daunting as 5 p.m. traffic on Newberry. Sometimes, we need a scare (see, scale). Sometimes, we need a scold. But maybe sometimes, we just need a little prod, a little push, a little confidence to turn the corner.

NOW: Asking me about my NOW: The scale TOMORROW? A bodycomposition scale

This would at least allow us to see percentage of body-fat versus amount of muscle mass, as opposed to straight poundage. If I’m going to spend all this damn time slogging



exercise routine

TOMORROW? A random physical test in the office

Pushups or running up a flight of stairs. The test would serve as a proxy for cardiovascular health or overall fitness. And we’d never know what test was coming, so it would be a true measure of our

Mount Mitchell

fitness in that moment. The fun is in the surprise! “Today, Mr. Spiker, you will bear crawl to the waiting room in back and attempt to do so in under 23 seconds!”

NOW: Bright lights, cold room TOMORROW? Spa-like surroundings

If I have to sit there in next-tonothing, maybe I don’t need my adipose tissue under the spotlight. I get you have to read your monitors, but maybe dim the lights, warm the room, and make me feel somewhat comfortable before we talk about upping my berry intake?

NOW: See ya next year! TOMORROW? A 30-day challenge

Tell me what I need to work on, what I can do to help myself, and then give me a short finish line— because if I can make it through this short challenge (and I know I might be watched by the person monitoring my glucose), maybe that will help me make it to the most important finish line in the distance.

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 weightloss and dieting.





Happy New Year ! from your friends at

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Style + Gear

Next Stop: Hydration Station BY NICOLE IRVING

The classic water bottle has gotten a face lift! Not only good for the environment, the reusable water bottle has now become a tech guru and fashionista’s most sought after accessory! These water bottles that have merged innovation with hydration are the new health must have!

Hidrate Spark 2.0 $54.95, Hidratespark.com


$18.99, Zak.com


Need a little nudge to keep on hydrating? The Hidrate Spark gives off a soft glow as a visible reminder that it is time to hydrate. With long lasting replaceable batteries, you don’t have to worry about charging and, for those that like to record your water intake, you can connect the bottle to the app and seamlessly record every sip you take!

Keeping track of your water intake is easy as pie. As you drink, move the elastic bands to the top of the tumbler, or, wear them as bracelets! BPA free stainless steel, 22 oz and fits in most cup holders!

bkr Spiked Fith Ave. $58, Mybkr.com

que Collapsible Water Bottle 12oz $19.95 20oz $24.95 Quebottle.com

Never worry about having enough space for your water bottle. This water bottle is collapsible, lightweight and comes in a wide variety of colors! 100% food grain silicone, dishwater safe, BPA & Plastic free.



Make a statement at the gym, Nordstrom or at work with the Spiked IL water bottle. These BPA-free, glass and silicone bottles provide all beautylovers the perfect stylish vehicle for hydration. Small mouth openings and engaging colors make them a trendy addition to your beauty regime.



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On Relationships: Are You Having the Right One With Food? BY RENEE CASTRO

entire day. However, the transition might not be as easy as you’d hope. Cutting sugar from your diet might have a phase of side effects and mood swings. In the long run, a diet that is lower in sugar and high in lean proteins and fueling food can help you sleep better at night, remember better and even improves your overall health. According to Marta Ferraz Valles, Gainesville based dietician nutritionist, “we don’t want to eat foods that release glucose quickly like simple sugars or processed carbohydrates. Eating these foods will make our blood sugar increase fast and because of an overshoot in insulin, we will then see a fast decrease in blood sugars. We want to eat foods that are whole and contain fiber, so that they release glucose in a more normal rate and that last longer.” Eating brown rice is better for you than eating white rice!

Food is often our answer to pleasure, boredom, gift giving and so much more. However, should this actually be our relationship with food? The matter of fact is that food is just fuel for our bodies, and what would happen if we actually treated it that way?


FUEL! 30


Andrea Ramos of LIV Athletic in Gainesville, shared that food’s intention is to fuel the body, but at the same time you should be practicing balance while enjoying the food that you eat. It is important to find food that fuels your body with the nutrients it needs, while being sustainable as well, she said. Focusing on lean proteins, vegetables, healthy carbs and reducing sugar are essential to staying in shape and remaining fueled for the

• Spinach • Legumes • Fish

In the end, we all have the same basic nutrition needs no matter what lifestyle we follow. We should be eating fruits and vegetables every day, as well as whole grains and healthy sources of protein. A healthy lifestyle all around can help us achieve long term results and may even turn our lives around for the better!

• Eggs • Nuts • Chicken

• Fruits • Seeds • Kale

• Vegetables • Avocado • Tomatoes


Viewing your food as fuel for your body, might just be the lifestyle you didn’t know your body was craving. By introducing your body to this diet, you might see things like weight loss, clearer skin and even more important to some, an increase in energy. Celebrities like Jada Pinkett Smith, Vanessa Hudgens and Kourtney Kardashian said

they stay active throughout the day by viewing their foods as fuel and nothing more. According to Insider, Smith said that she has stopped eating for pleasure and uses food as nourishment and fuel for her body.

We tend to make healthier food choices when we view food as fuel. However, it is important to be well-educated on food and nutrition because we may be more focused on calorie intake rather than the kinds of nutrients that are going in to our bodies, and in this lifestyle, that is what matters most. Although this lifestyle is more sustainable than its competing diets, it may not be suitable for everyone. Valles said some people may need to embrace their emotional connections with food. If you are struggling with weight and health, Valles suggests to see a dietician before altering your lifestyle.



The team at Comprehensive Women’s Health remains committed to building healthy relationships and providing the best possible women’s health care to the community. We are excited to announce the addition of a freestanding birth center, right here in North Central Florida. The establishment of the CWH Birth Center they choose to give birth. The new facility will include spacious suites with tubs– allowing for traditional and water births outside the hospital setting, while still under the guidance of the CWH midwives.

For more information, call 352-332-7222 or visit www.cwhfl.com/midwifery.

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Don't Mix That!

What You Should Know About Food and Drug Interactions BY TRACY WRIGHT

Many medications can be affected or compromised by food or herbal items. An open dialogue about medications and potential interactions is encouraged for patients and their health care provider and/or pharmacist.


People who drink three or more alcoholic drinks per day should also not take the pain reliever acetaminophen, or brand name Tylenol, as it can cause liver damage, as well as Non-Steroidal Anti-Inflammatory Drugs (NSAIDs) like Advil or Aleve as it can cause stomach bleeding.



Alcohol should also be avoided in people taking antidepressants, antipsychotics or sedatives as it can add to the side effects caused by those medications. Alcohol can prolong the effects of insulin in diabetics causing hypoglycemia.Type 2 diabetics can drink 1-2 alcoholic drinks while on oral diabetic medication, but they should carefully consult with their physician. These are just some of the medications

affected by alcohol. In general, patients should always consult about alcohol use with their doctor or pharmacist when they begin taking a medication.


Warfarin or Coumadin is a blood thinning medication. Eating too many foods high in Vitamin K such as broccoli, spinach, kale, and brussel sprouts can interfere with clotting factors. A patient should not begin drastically increasing their intake of foods rich in Vitamin K, but rather keep their intake consistent.


can increase the absorption of medicines


It’s generally advised that people taking any medications should not mix them with any type of alcohol, but there are specifically some drugs where it’s most important. In particular, alcohol should not be mixed with any type of antihistamines as it will add to drowsiness already caused by the medications.

In addition, alcohol should definitely be avoided when taking any sort of narcotics like codeine or oxycodone because it can increase the chance of side effects like a coma or death. Alcohol should also be avoided when taking statins, or cholesterol lowering medications, as well as bronchodilators, which treat and prevent breathing problems because it can increase side effects like liver damage, nausea and vomiting.

Nutrition The candy, black licorice, which contains an ingredient known as glycyrrhiza, can rob the body of potassium and increase the retention of sodium, which when combined with a medication to treat heart failure, digoxin, can result in the heart not beating properly. Black licorice also interferes with warfarin by breaking down the drug and decreasing the effectiveness of high blood pressure.

HERBAL MEDICATIONS NOT ALWAYS IMMUNE Grapefruit is a fruit highly identified with interactions with medications. It can increase the absorption of medicines, especially cholesterol-lowing statins. Its effects extend to other medications as well. As opposed to other citrus fruits, grapefruit contains a set of compounds named furanocoumarins, which can alter the effects of many medications. How many medications can it affect? It’s been shown to alter the blood levels of drugs like antihistamines, blood pressure drugs, thyroid replacement drugs, birth control, stomach acid-blocking drugs, and the cough suppressant, Dextromethorphan.

BEWARE OF CHEESE, CHOCOLATE AND CANDY Who doesn’t like a nice piece of cheese and a taste of rich chocolate or candy? Unfortunately, these foods are rich in the amino acid tyramine which can cause an increase in blood pressure. Monoamine oxidase inhibitors (MAOIs) which treat depression, and drugs used to treat the symptoms of Parkinson's disease can interfere with the absorption of tyramine. In addition to chocolate and cheese, foods rich in tyramine include smoked meats, hot dogs, some processed lunch meats, fermented soy products and draft beers.

We know that modern pharmacy stems from the study of plants and herbs, and they continue to be powerful agents for natural healing. However, even though herbal medications claim to be “all natural,” it does not always mean that they are completely safe or immune from potentially dangerous interactions. Herbal supplements can be sold as teas, tablets or capsules and tinctures or solutions. The Food and Drug Administration (FDA), does not regulate herbal medications and apply the same safety standards as it does for traditional medications. Herbal medicines can interfere with pharmaceutical medications by suppressing the pharmaceutical’s effectiveness, enhancing side effects or interfering with how the drug breaks down in the body. Some of the more notable interactions include CoEnzymeQ10, which is used to help heart damage, breast cancer, gum disease, or muscular dystrophy. Use of CoQ1o may decrease the effectiveness of warfarin. Similarly, cranberry, believed to be effective in improving urinary tract health, can also interfere with warfarin. St. John’s Wort, an herbal medication that many claim to help treat depression, has numerous and potentially dangerous side effects when used with many drugs. These include selective serotonin reuptake inhibitors and tricyclic antidepressants, MAO Inhibitors,

Herbal medicines can interfere with pharmaceutical medications by suppressing the pharmaceutical’s effectiveness

triptans for migraine, dextromethorphan, warfarin, birth control pills and certain HIV medications. Ginkgo Biloba has a long history of being used for symptoms of Alzheimer's, dementia, Parkinson's disease, and to aid in general memory support, among other uses. Unfortunately, ginkgo can also alter the actions of medicines metabolized through the liver which includes agents such as omeprazole (Prilosec OTC), fluvastatin (Lescol), and donepezil (Aricept). Ginkgo should be avoided in patients who take seizure medications, blood thinners or diabetes drugs.



Although these are but few of many food and drug interactions, the message is clear: when beginning a medication, always check with your doctor for what foods and herbal products may have potentially minor or severe interactions. Patients are also advised to contact their doctor immediately if they have an abnormal reaction to a medication. It is recommended that patients keep a record of dietary items or supplements taken to evaluate possible dangerous interactions.




Stop & Smell the


You may think that cauliflower is just broccoli’s less-colorful brother, but next time it’s on your plate don’t push it to the side -- eat every last bite. Cauliflower is a part of the cruciferous vegetable family, making it closely related to broccoli, cabbage, brussels sprouts and collard greens. This white crunchy veggie has tons of hidden benefits that you probably never knew about. According to the Food and Drug Administration and the Mayo Clinic, cauliflower is rich in potassium and is a good source of antioxidants, protein, folate and fiber. It’s also 100 percent of your daily Vitamin C intake. The flower-like vegetable comes in a variety of colors including green, yellow and purple along with the classic white. Aside from these fun colors, you can also find another texture of cauliflower in the Romanesco cauliflower. It’s bright green and is in a “fractal form,” meaning that each floret is a mini version of the whole cauliflower head. By combining all of the cauliflower colors and textures, you can create a vibrant and healthy vegetable salad or, chop it up small and substitute it for rice or your next pizza crust!






(301) 606-4382 · gracefullwellness.com

ND Trinity School of Natural Health, Detoxification Specialist and Clinical Iridologist, Board Certified Doctor of Natural Medicine (ANMCB)




Milking It:

Everything You Need to Know About Lactose Intolerance BY ISABELLA SORRESSO

Cheese, ice cream, yogurt and milk. All of these common and delicious foods contain dairy, but can you eat them? If you are lactose intolerant then the answer might be no.

According to the Mayo Clinic, “people with lactose intolerance are unable to fully digest the sugar (lactose) in milk. As a result, they have diarrhea, gas and bloating after eating or drinking dairy products.” However, lactose intolerance is not the same thing as having a milk allergy, registered dietician nutritionist at UF Health Shands, Sarah Tannen, said. “A milk allergy is an immune response to one or more of the proteins in milk, and is typically found in the first year of life.” If you have only just started to experience issues with foods that contain dairy, you probably don’t have a milk allergy. But, it’s not uncommon for a lactose intolerance to develop later in life, Tannen said. “People may begin to notice intolerance symptoms slowly over time or they may notice it suddenly if they reintroduce dairy products back into their diet after not consuming it for a while,” she said. As we get older, most people experience a decrease in lactase production. This decrease may be caused by several things and is different for everyone. The first potential reason is your genetic makeup. Lactose intolerance can be hereditary, Tannen said. If both of your parents contain a mutation in their genes or lactase enzyme, it can result in development of lactose intolerance either at infancy or later on in life. Another reason for lactose intolerance is ethnic background. For some cultures around



the world that have had a lot of dairy in their diets, being able to digest lactose became a trait necessary for survival. Those who could not digest lactose would get sick more often, and therefore, would be more susceptible to disease, leading to earlier deaths. Those who could eat dairy had a better chance at survival, and now their descendants are your friends and family who can comfortably eat cheese and ice cream without running to the porcelain throne soon after. However, if you have lactose intolerance, you’re not alone. “It is said that about 65% of the world’s population has a decreased ability to digest the sugar in milk,” Tannen said. “Lactose intolerance is more commonly found in those of Mediterranean, African, Asian, Hispanic or Southern European decent.” If none of these reasons seem relevant to you, another reason you have lactose intolerance could be due to an underlying gastrointestinal illness, like Crohn’s disease, or bacterial overgrowth, she said. Though the symptoms of lactose intolerance are not dire, they’re uncomfortable and can really restrict your diet. Tannen says that there are ways around this.

"It is said that about 65% of the world’s population has a decreased ability to digest the sugar in milk." -Sarah Tannen

She suggests choosing foods that are lower in lactose, such as Greek yogurt, hard cheeses, like cheddar and Swiss, and lactose-free milk. Alternative types of milk, such as almond milk, soy milk and rice milk, are also ways to get your fix. If you just can’t help but eat that ice cream cone, or chow down on a slice of pizza, taking a lactose enzyme supplement, like Lactaid, along with other non-dairy foods can help lessen the symptoms and slow down digestion. By taking these precautions, you should be able to enjoy a diet fairly similar to what you always have. Just remember to check the nutrition label for any hidden sources of lactose that could sneak up on you!




Amazing Human Body:

The brain is much more active at night than during the day. - AutismVox.com

Facts You May Have Not Have Known BY TRACY WRIGHT

The human body is full of wonders— the beauty of childbirth, a fully pumping heart and the complexity of the human brain. Throughout our bodies, there are also some amazing medical “quirks” or facts that you may not know.


Noise, even very small noises, causes the pupils of your eyes to dilate. - MedicineNet

Your pinky finger contains 50 percent of your hand strength. -The New York Times

Over the course of the day, your blood 'runs' the distance of

12,000 MILES - How Stuff Works

Boys have F E W E R taste buds on their tongue than girls. - Science Daily

The soles of your feet contain more sweat glands and more pressuresensitive nerve endings per square inch than any other part of your body. - The People's Almanac 2




Our ears keep on growing throughout our lives at about a quarter of a millimeter per year.

4 LB

A full bladder can become the size of a

softball. - WebMD

Human bodies have enough iron to make a

three-inch nail. - Virginia Tech study

During your lifetime, you will produce enough saliva to fill two swimming pools. - WebMD

You are taller —by about 1 centimeter— when you first get up than when you go to bed. - Operation Ouch!: The HuManual


of bacteria around in our bodies. - Pop Science

Babies have more bones than adults do— they have 300 while adults have 206; the bones fuse together over time.

Monday is the day of the week when the risk of heart attack is greatest.

- The People's Almanac 2

- BBC Health

Women are born better smellers than men and remain so throughout life. - Encyclopedia.com

On average, we carry about four

A human fetus is able to heal its mother's wounds. - Circulation Research

Humans shed about 600,000 particles of skin every hour. - How Stuff Works

Humans are the only species that produce emotional tears. - American Academy of Opthamology






Not Your Ordinary Garage Sale












Imagine having a garage sale to make extra money to take the vacation you’ve always wanted or as a steppingstone for your own business, only you wouldn’t have to walk outside your home to do it. This is eBay selling: selling online from the comfort of your bed, quite possibly in your pajamas. And the only time you would have to get up would be to snap a few pictures of the items you are selling. Sound good?

“Make money online” tactics and tips are always circulating the internet, causing one to ask if whether eBay selling is a lucrative and worthwhile endeavor. Successful entrepreneur, Ken Myers, once said that eBay “has grown into more than just a place where people post items that wouldn't sell at a yard sale.” His tips for building a lucrative and successful eBay business include determination in your sales goals, finding the right products to sell, and marketing yourself and your products in order to increase sales. So, if making money on eBay seems like something you would like to pursue, then you may be wondering where to start!


The best place to start is, in your home. Look around every room in your home for items you haven’t used in quite a while, old or spare parts to new items you’ve purchased, or that vintage tea set you inherited from your great grandmother but have no space in your home for. The more inventory you have the better to choose from when selling. Once you’ve gone though the things in your home, you can then move on to getting a wider selection of inventory through sources like Craigslist, where you can find items for free, or even auctions, where you can find rare collectibles to be sold to high bidders. Once you’ve built up your inventory of items, you will be ready to test out whether those items can be sold. Then you can create an account on eBay.com.

If you are internet savvy in any way, then this will be easy for you. Creating an account on eBay is free of charge, and the hardest part may be figuring out a “seller name”, or user ID, that you want to be known for, and a password that you can easily remember. No matter what you do online, it is important that you protect yourself. The anonymity of the internet oftentimes creates a false sense of security. There are scandalous and sometimes dangerous, individuals who may try to steal your identity or your personal information, so be aware and protective of your online presence.

The next step will be for you to establish yourself as a Seller on eBay. eBay has basic fees that are required to be paid by sellers in order to use their online platform to make money. And, you will need to create a secure payment method, like PayPal, for how you will accept payment for the items you sell online. Angie Nelson, from Work at Home Expert.com, has turned eBay selling into more than just a hobby but a lifestyle. Her 15year experience selling on eBay carries worthwhile tips on how to maximize your profits, avoid pitfalls and have fun while selling. She recommends that as an eBay seller you consider yourself as a reputable business.

Once you’ve established yourself as a business, you will have costs to consider: eBay fees, PayPal fees, and shipping costs. Now, you cannot avoid the necessary fees to eBay and PayPal for selling items and receiving payments securely, but your shipping costs can be scaled down by making a few smart moves like, including your shipping costs in your sale price, finding a flat rate to ship within the United States, and even printing your shipping labels from home.

Finally, Angie strongly recommends that once you’ve got your sea legs in the ocean of eBay selling, you should then find your niche—sharpen your focus and find a product(s) to sell exclusively that will generate a continuous profit. This will help you avoid pitfalls of burnout or lack of products, and help you reap the benefits of maximum profits on ebay for a long time. For example she has been exclusively selling Littlest Pet Shop toys on eBay, as there is always a demand for them. Whatever your reason for making extra money, online selling on eBay is certainly a great place to start!



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Like it never even happened.® 352-374-6589 | servproalachuacountywest.com WELLNESS360 JANUARY/FEBRUARY 2019 |



Driving Home From Work You're Doing It Wrong BY BRIAN BYRNE

It’s the end of the day, you just got off from a long day’s work, and all you look forward to is going home. The only issue is, the one thing standing between you and that cozy couch is the infuriating, bumper-to-bumper commute home. But, what if there was a way to transform this time from tedious to both entertaining and beneficial? Fortunately, there is. We can use driving to increase our mindfulness, knowledge, and happiness.


How well do you understand yourself? Driving is the perfect opportunity to begin to further this. To achieve optimal mindfulness, shut off all distractions: no radio, no music, no phone calls; sit in complete silence. Then, begin to unpack your day. Reflect on what made you sad, or angry, or even happy. And from there, ask yourself why. Understand what in your life is causing you to feel this particular way. If this is something you do not already do, it will be uncomfortable at first. However, it’s necessary to undergo this awkward understanding of oneself in order to ensure you are living the best way you can. If this silence is too uncomfortable at first, feel free to put on some guided meditations; a great app for this is called Headspace. Mindfulness is a personal journey, so embark on what makes you feel comfortable. It’s proven that a good sense of mindfulness will lead to a happier, more creative, and stronger lifestyle.




Do you want to learn a new language, or perhaps understand more clearly contemporary issues? Podcasts, audio-books and educational radio stations are a great way of doing this. Imagine if you took the time you spent in the car each day and dedicated it toward learning. This would be an incredible way of expanding your knowledge. Some great educational podcasts to listen to are Getting Curious with Jonathan Van Ness, Hardcore History and TED Talks Daily. However, podcasts, as well as other educational sources, should be individualized toward what you want to learn about. Explore what makes you curious! Whether it’s listening to a fictional audiobook, a history podcast or a Spanish 101 lesson, you decide what you want.


Let’s be honest, it’s hard to smile in a crowd of car horns and angry drivers, but there is a way to still do so. One thing to do is to remodel the interior of your car. Add some calming air fresheners, listen to your favorite music, and remove the clutter. Turn that sardine can into a calming space. It’s also ideal to externalize how you felt about your day. Scream if your frustrated, feel free to cry if your sad, but most importantly, laugh with yourself. Practice your impressions and accents, or perhaps replay a song and learn all the words to it. Regardless, use your time to bring a smile to your face, not a frown. Driving does not have to be frustrating, rather, it can be peaceful, educational, and even fun—you decide.




Traveling With Medical Supplies: The Basics BY DANIELLE SPANO

Getting yourself through airport security is a feat in itself, more so for those with special medical needs. Everything, including diabetes supplies, canes and wheelchairs, external devices and medications must undergo screening by the Transportation Security Administration (TSA). First, notify the TSA Officer of your condition, your ability to walk/stand and what supplies/ devices you are transporting. According to the International Air Transport Association (IATA), everything should be professionally packed and labeled, and you should travel with documented proof of your medical needs. External devices that are attached to the body such as feeding tubes or insulin pumps will also be screened via X-ray if they can be safely disconnected. Otherwise, alternative screening methods will be used. Be sure to consult with your doctor and the device manufacturer to determine if the device can safely pass through image scanning.

your full name (passport name if traveling internationally), doctor’s name, dosage and name of medication (generic and brand name). Carry copies of all prescriptions along with a note from the doctor, translated for the countries where you will be visiting. Bring enough medication to last your entire trip and a little extra in case of delays, but check requirements first, as many countries will only allow you to bring a 30-day supply. Medication restrictions vary among countries. It is extremely important to check with the foreign embassy of the country you will be visiting to determine if your medications are permitted in that country. The Center for Disease Control and Prevention (CDC), warns that even traveling with certain common domestic medications can result in serious consequences. OTC allergy medications, asthma inhalers, and a number of prescription medications are deemed unlicensed or illegal in some countries. The rules vary drastically among countries and violations can result in extreme penalties including imprisonment. Research the rules on all medications, both prescription and OTC, that you will be taking abroad.

Medications, both prescription and over-thecounter (OTC), require special preparation. Keep medications in your carry-on so that you have them in the case of lost luggage. Always keep medicines in their original packaging/container, clearly labeled with

Traveling by sea can be easy with a little planning. Upon booking, advise the cruise line of all medical needs. The cruise line can assist with distilled water and extension cords for Continuous Positive Airway Pressure (CPAP) machines, sharps

There is so much to pack for a trip, yet so little luggage space! For those with medical needs, meeting the airline’s suitcase weight requirement is not the only worry.


Can I fly with this? Send a question to AskTSA on Facebook Messenger or Twitter TSA Notification Card: www.tsa.gov/sites/default/files/disability_notification_card_508.pdf What does the CDC say about where I’m going? www.cdc.gov/travel Rent wheelchairs, scooters, oxygen and other special needs equipment: www.specialneedsatsea.com




• Mini travel sharps container • Portable/travel CPAP machine • Travel nebulizer • Lightweight walker/wheelchair • Medical equipment service disposal, coolers for temperature-controlled medication and more. Accessible cabins have mobility features and door widths to accommodate wheelchairs/scooters. Mobility devices including canes, walkers, wheelchairs and scooters must be stored in your cabin when not in use and cannot be left in the hallway. When ships do not dock at a pier, they anchor off shore and transport guests to the island by small boats; these tenders may not accommodate guests in scooters, and wheelchairs should be collapsible. Many trains have accessible seating and restrooms. Check with the rail line regarding wheelchair/scooter sizes, as you’ll need to ensure yours meets their specifications. For example, Amtrak can accommodate both manual and powered wheeled mobility devices under 30 inches wide, 48 inches long, have a ground clearance over 2 inches and that weigh less than 600 pounds. Whether you travel by air, sea or rail, check with your travel provider to ensure your oxygen and dialysis equipment meet their specifications and to make proper storage arrangements. Before you pack anything, always consult your doctor to ensure you are healthy enough for travel.


TOP 10


Cedar Key, Florida (60 miles SW of Gainesville on SR24)


Saturday, March 30 (10am-5pm) Sunday, March 31 (10am - 4pm)


• Juried show welcoming 120 fine artists and craftsmen •Artist demonstrations both afternoons 1-4 pm •Live music, good food & kids activities in beachfront city park •Free, family & pet friendly

Benefits the Cedar Key Arts Center (a non-profit organization dedicated to promoting the arts in our community)

352.543.5400 cedarkeyartsfestival.com | cedarkeyartsfestival@gmail.com



Please email fundraising@gainesvillejrleague.org with questions.





The average adult human has approximately 1.21.5 gallons of blood in their body.


When a major disaster strikes, they ask for it. There were two collection drives for it at my children’s school this week alone. There is currently a worldwide search for a very specific rare type that can save a little girl’s life. We all have it and cannot live without it. Yet most of us don’t know very much about it at all and don’t give it much thought; even to our own type. I’m talking about blood. It’s not the most popular social conversation to have, yet it is an important one. One that can literally save lives.

For many of us just the thought of blood makes us squeamish and we don’t want to think about it coursing through our veins. Not all blood is the same, however. According to the Red Cross, there are 8 major types of blood. A+, A-, B+, B-, O+, O-, AB+, AB-. What makes each type different? Blood types are determined by the presence or absence of certain antigens. Antigens are substances that can trigger an immune response if they



are foreign to the body. There are four major blood groups determined by the presence or absence of two antigens – A and B – on the surface of red blood cells. In addition to the A and B antigens, there is a protein called the Rh factor, which can be either present (+) or absent (–). If you have ever been pregnant you will probably remember the discussion on the Rh factor since having Rh-negative blood can affect your pregnancies. That’s why a blood test is done to determine your blood type at an


early prenatal visit. The Mayo Clinic indicates that having Rh+ is the most common type and doesn’t have any effect on a pregnancy. However, if your blood is determined to be lacking in the Rhesus protein, it can affect future pregnancies and your doctor may require further testing and potentially an injection of immune globulin to prevent your body from producing Rh antibodies during your pregnancy. There are more than 600 other known antigens, the presence or absence of which







The Mayo Clinic estimates that as few as 3% of Americans who are eligible to donate blood do so.

DONATE BLOOD & SAVE A LIFE creates "rare blood types." Certain blood types are unique to specific ethnic or racial groups. The most common blood type is O positive with 57% of Hispanics, 51% of African Americans and 45% of Caucasians having an O blood type. For this reason, type O blood is usually in high demand for hospitals. O negative blood is the considered the universal donor and is used for emergency transfusions; if you have this blood type you may find you are popular with blood collection centers. As a member of the heath occupations club in high school, I volunteered at our school’s blood drive. I passed out. Not giving blood, just helping. To be fair, a lot of people feel faint at the sight of needles, the official term is called trypanophobia, but the donation of blood is so very important that it is worth overcoming these fears. The Mayo Clinic estimates that as few as 3% of Americans who are eligible to donate blood do so. Fear and anxiety are the main reasons why more do not. Truthfully it is simple, and most people can overcome their fears easily. The Mayo Clinic dispels many of the common myths about donation in saying that you don’t have to see the blood or needle if you don’t want to watch. Donating blood is a safe procedure! One-time use needles are used for each patient so there is no chance of contamination. To help

prepare yourself, OneBlood recommends hydrating well and eating iron rich foods prior to donation. Try to eat a light meal immediately prior to donating, but avoid fatty foods. Donating blood on an empty stomach is not recommended. The good news is that you’ll get cookies and juice when you are done. I even got them when I woke up. The requirement list to be a blood donor is short. You must be at least 16 years old (with parental permission) or older, weigh over 110 pounds and be in good health. The reality is that you will only feel a quick pinch and only 1 pint is taken at each donation. The whole process only takes about 10-15 minutes. According to Oneblood.org, there are healthful benefits to donors as well. Not only is it a good deed, you also get a mini well check. Your blood pressure, temperature, cholesterol and iron levels are all checked when you donate. Donating blood helps to regulate the iron level in your blood and some studies have even shown that donating blood three times a year can reduce heart attacks and stroke in men. Your blood will be screened for several diseases as well, which not only protect those in need of receiving blood but can also alert you to serious health conditions you may not be aware of.



Red blood cell antibody screening Hepatitis B Hepatitis C HIV 1/2 HTLV I/II Syphilis Cholesterol West Nile Virus T. Cruzi (Chagas) CERTAIN DONATIONS MAY ALSO BE TESTED FOR: CMV (Cytomegalovirus) HLA antibody screen













UNIVERSAL + AB RECIPIENT So, the big question is… why is blood donation so important? The main reason is because it saves lives. Every day victims of trauma, cancer patients, burn patients, those with blood disorders and chronic diseases depend on blood transfusions to live. These include men, women, children and adults of all ethnicities, religions and parts of the world. One day it might even include you or a loved one. Consider your donation a way to pay it forward, or back if you have already been in a situation where you needed it. WELLNESS360 | JANUARY/FEBRUARY 2019


Ask the Expert

Ask the Massage Therapist BY ANGIE BLAKEMORE

What are the benefits of massage therapy?

The list is long! Massage therapy is great for stress relief, improving sleep, reducing migraines and improving range of motion, just to name a few. Tiffany Field, PhD with the Touch Research Institute at the University of Miami states, “Massage has had positive effect on every medical condition we’ve looked at.”

Is massage therapy just for relaxation?

While massage is great for relaxation it can also help people with minor aches and pains as well as those who are recovering from injuries or surgery. Often times, clients will mention a pain in their arm or foot and be surprised when the pain improves after their session. Tightness and knots in muscles can be the cause of headaches, symptoms that mimic carpal tunnel syndrome and even buckling knees. For those who have had surgery, massage helps improve blood and lymph flow for improved healing times and can also help prevent tissue restrictions that limit motion later. Make sure to ask your doctor when this would be appropriate post operatively, write down any restrictions they would suggest and choose a therapist who is experienced with this type of work.



Can I get a massage if I am already in pain?

Absolutely! It’s best not to wait until that point but sometimes things sneak up on us before we realize it. Clients often experience great relief in their first session.

While working with a therapist, always communicate with them about your pain levels during the session. If the pressure they are using is causing you to tense up or guard against pain, you can ask them to use lighter pressure. The goal is to get the muscles to relax, not for them to brace for impact.

I have had a knot in my shoulder blade for a month, it comes and goes, do you think a massage will help?

It’s a great place to start. Getting a massage will definitely help with the muscle tension. If you find the knots come back after receiving multiple sessions, your massage therapist may recommend consulting with a physical therapist to strengthen and balance out the muscles of the neck and shoulder.

How often should I get massage?

If you are receiving treatment for long standing issue, it would be good to have several sessions within a few weeks, and then taper to once a month for maintenance. People who have physical jobs, sports enthusiasts or those with medical conditions, may find that more frequent massage sessions are beneficial.

Clients often experience great relief in their first session.


Angie Blakemore, LMT, has been working as a licensed massage therapist for eight years. She graduated from the Florida School of Massage in 2011. But, her interest in massage came from her own health issues, starting with soreness in her leg that was not relieved by the usual stretching. It took one massage to fix her problem. She read about trigger point therapy and experimented on herself and family, it worked and resulted in her desire to learn about helping others experience relief through massage therapy.

Is there such thing as too much pressure or should I take as much as I can handle?






veteransbuyahome.com veteranssellahome.com



Mind Matters

Taking the Time to Learn: Train Your Brain BY CHRIS PREGONY

We often do things instinctively. Our muscles just do the things that they have been trained to do for so many years, but our muscles are controlled by the power of the brain. The brain retains the memories that tell our muscles what to do and how to do them. So how do we make it happen?

WHAT IS IT? Muscle memory is a term that is often used to describe the performance of a skill or task of which one has learned. The saying, “it’s just like riding a bike” is a good example of what most people understand to be “muscle memory.” The technical term for this is called “motor learning.” Motor learning has very little to do with muscle and a whole lot to do with the nervous system. The brain is made up billions of cells called neurons that communicate using chemical messengers. When these messengers are released, they trigger a neuron to fire a signal and these signals are transmitted through the brain to be processed. When we learn something, this process is repeated over and over until it becomes more efficient. This concept is seen in part when you first begin an exercise program. The initial gains in strength have nothing to do with your muscles getting bigger, and everything to do with the neurological adaptation to the exercise.



HOW DOES IT WORK? Fitts and Posner (1967) surmised that there are three stages of motor learning. Cognitive, associative and autonomous. The cognitive stage is where we gather information and it is associated with large initial gains with inconsistent performance. I think we can all relate to this stage. We feel good at first, followed by frustration at being inconsistent. This is where most people stop when learning a new skill. The associative stage, is where we start to put things together. The gains are smaller, and performance is fragmented. This is where we tend to be in our own head and conscious of what we are doing. The final stage is the autonomous stage. This is where we all want to be. It takes a lot of effort and practice, but it is a point where the skill becomes automatic. This concept is especially important when teaching kids. Our kids are sponges and require a steady and constant hand to help them learn. Be diligent when choosing a coach or teacher that can teach them the proper technique.

HOW CAN I USE IT? One of my coaches used to say, “practice doesn’t make perfect, perfect practice makes perfect.” He had a point. When we are learning something, it is important to do it the right way when practicing, otherwise our brains will be wired to doing it incorrectly. The take away from muscle memory is that it requires patience, practice, and a ton of repetition to hardwire the brain to the activity. It can take years to get to the autonomous level of a skill. Living in 2018 we expect everything to happen quickly, however, we aren’t wired to learn that way.

So next time you want to take up a new skill or hobby, approach it with patience and understand that it will take a lot of effort and time to get good at it. Take pride in the fact that it takes a tremendous amount of work ethic to be good at something. One of the greatest qualities of humans is that we have the ability to change ourselves.



My mission is to create personalized wardrobe and storage spaces that are balanced with beauty and function.

Amanda Carreon, Owner





Mind Matters

Do You Have Anger Issues?

Signs That Your Irritability is Something More and What to do About It BY LEAH ANTOVEL

When it comes to anger issues, we tend to think of movies where two people get into an argument that ends with someone’s fist through a door. Although symptoms of anger issues can be physical, someone’s inability to contain their rage in real life can be complex and more difficult to identify. Recognizing when reactions to aggravating situations are inappropriate and addressing them will improve your health and strengthen your relationships. Rashawnda Carey, a therapist licensed in Florida and Georgia, says that anger is a natural and necessary human emotion. Suppressing anger entirely can do more harm than good, but the emotion should be used in moderation. Excessive and prolonged anger are not conducive to health and happiness. Pouring a cup of coffee over your significant other’s head because they got your order wrong or holding a decade-long grudge because your friend didn’t show up to your birthday party are not logical or appropriate responses. According to Carey, passive aggressive, sarcastic and downright mean comments like this may be a sign that you have an anger problem. Understandably, Carey says it may be hard to self-diagnose yourself with anger issues. Some people with anger problems attempt to make themselves feel better by placing blame on others who, to an outside observer, haven’t done anything wrong. Engaging in easy, distracting and harmful activities, like becoming reliant on drugs and



avoiding school, may be another indication of a potential anger problem. Like running a race, curving negative thoughts and behaviors is more mental than physical. Once you have come to terms with your anger issues, the next step isn’t to stop being angry. Instead, it involves training yourself to recognize your triggers and stop and think when you begin to feel yourself losing control. Thinking yourself out of a spiraling rage seems unrealistic, but the mind is a powerful tool. According to Mayo Clinic, you should remove yourself from the situation that could prompt an unsuitable show of anger. Giving yourself time to breathe and digest what is going on allows you to revisit the situation with a level of anger that is better suited for what is actually going on. Exercising can also be used as an outlet to tackle unhealthy anger levels. Going for a run or hitting a punching bag will release feel-good endorphins that won’t hurt you or anyone else.

When it comes to combatting the issue of unjustly placing blame on others, Mayo Clinic also suggests changing your phrasing. What does that mean? Take other people out of the equation. Instead of saying what other people are doing wrong, tell them how their actions have impacted you. Putting the emphasis on yourself instead of others will spare hurt feelings over issues that aren’t important in the big picture. Although these methods of identifying and combatting anger issues can be helpful, this advice does not replace that of your doctor. Always consult your healthcare provider before attempting to diagnose or treat possible anger issues.

Suppressing anger entirely can do more harm than good. - Rashawnda Carey



Spotlight 360


Danesha Anglin is a kindergarten teacher in Gainesville, who shares an equal love for her students and fashion. She works her normal school day, then comes home and whips out her sewing machine. She saves about 30 minutes each day to craft and design new clothes for her to wear and show off around town! She even competed in a fashion show and won a new sewing machine after sewing for less than one year.

Tell us about your creativity. When did fashion become a part of your life?

I am currently a fifth year kindergarten teacher who loves to sew and do it yourself (DIY) crafts! Growing up my sister was my inspiration for wanting to be more fashionable but my jeans and t-shirts were so comfy and took little to no thought when getting dressed. However, the more I observed my sister and her style, the more I wanted to find my personal style and branch out. Although I was ready to find my style I had no clue that I would end up sewing my own clothing. I bought my first sewing machine when I was in my last semester of grad school at the University of Florida, earning my masters degree in Early Childhood Education. My friend kept hearing me mention that I thought it would be “cool” to make my own clothes and I was certain I could teach myself. He then encouraged me to purchase a “starter” machine and give it a try. I remember being super excited when my machine arrived in the mail from Amazon. That was January 2014, and I still use that same machine to this day! I went out and visited my local JOANN on the day I got the machine. I bought this beautiful fabric and I went home and got on YouTube and quickly learned how to make an elastic waistband skirt that I later deconstructed and turned into a beautiful dress. I did not make much after that skirt,



Spotlight 360 as I was finishing up graduate school and honestly I really didn’t know much about sewing. That summer, I made a few pairs of shorts after convincing a lady I met in Joann to teach me how to cut out a pattern- again I knew nothing. From there I just learned as I went. Don’t know something? No problem. Google it. YouTube it. Now, I sew my own clothing and I even wear some of it to work to show my little kindergartners what “Miss Anglin” made!

How do you live a 360 life?

I live a 360 life by leaving work at work and focusing on making sure I am living MY LIFE, outside of my job. A lot of times we take work home with us—especially teachers. I made an oath to myself to take care of me, because if I didn’t no one else would. I set aside time to sew, travel, meditate, journal and spend time with family and friends. I take time off from work to travel because I believe the world has so much to teach us and I am forever a student. I make time to do all the things that add a healthy balance to my life.

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

I would encourage them to find out what brings them joy. What are they passionate about? Then I would encourage them to make time for whatever that thing is, even if its only 20 minutes each day. I believe we all have creativity inside of us, and we express it in different ways. I want everyone to figure out what that looks like for him or her and do it.

Tell us how you got into designing clothes.

Although I use a lot of patterns to sew, I actually design my own patterns for my swimwear. When I decided to make bathing suits for my vacation I realized that there were no patterns that embodied my style so I taught myself by “rubbing” off items I already owned and turning them into the patterns I wanted.

Share your biggest moment in sewing and what it meant to you.

My biggest moment in sewing was actually when I competed in a fashion show at Mimi G Style’s Sewing Conference in 2016. I had attended her conference in 2015 where I made my very first bathing suit with lots of mistakes that many would not be able

to see. I did not win the first year but I had so much fun. For the 2016 conference, I was determined and even more confident in my abilities and myself. The rules were that you had to use one of her patterns or tutorials to make a garment to model on the runway. I decided to use her regal maxi skirt tutorial and I turned it into a dress. I remember strutting down the runway and hearing the crowd go crazy! That moment was so special because these weren’t regular people cheering for my creation; this was a room full of fellow makers. I placed in the top four based on the judge’s decision and then they posted the four of us on the Instagram account for the sponsor brand who was donating a sewing machine as the top prize. The winner would be the individual with the most votes and they would announce it on Day 2 of the conference. That night I said to my friend that I wanted to win first place and have double the votes on second place. Go big or go home right? Well I basically did not sleep that night because I was too busy stalking their account@babylocksewing. The next morning, I had more than double the second place winner and I won the Babylock Imagine Serger, which is currently my favorite machine! That experience really helped me to realize how talented I was, especially for someone who had only been sewing for less than a year.

What is the most important lesson you have learned from sewing?

I believe we all have creativity inside of us, and we express it in different ways. I want everyone to figure out what that looks like for him or her and do it.

Patience. We can all use some of that and sewing definitely teaches it. Things don’t always come out right the first time.



Spotlight 360 What do you enjoy most about sewing?

Honestly the most enjoyable part is actually wearing my me-made pieces and being out in public and receiving compliments while I scream in my head, “THANK YOU, I MADE IT!”

How long have you been sewing? I bought my machine in 2014, however, I didn’t actually begin to sew much until Summer 2015, so a little over three years.

What are your favorite clothes to design and sew? My favorite clothing to design and sew is bathing suits!

What keeps you motivated?

I stay motivated in a few ways. I have a large sewing community that I am a part of on social media, and when I see what my friends are making I feel motivated. I am also motivated by the fact that when I wear my garments I feel so proud to be able to say, “I made it!”

What is your favorite quote? “She believed she could, so she did.” -R.S. Grey

What is your favorite food? A Jamaican dish, Escovich Fish

What is your favorite book? The Alchemist

What is your must-have fashion item? No matter what the season is a must-have fashion item would be a pair of jeans with the perfect fit.

What is the one thing you wouldn’t ever sew without? I would not design without a seam ripper, because we seamstress make mistakes, and sometimes you have to rip out a seam and try again!





Community Tuesday, January 1 New Year’s Day Monday, January 1 – Monday, February 18 Annual Winter Bamboo Sale Kanapaha Botanical Gardens Kanapaha.org

Monday, January 1 – Sunday, February 3 The Great Catastrophe: Remembering WWI, 1914-1918

Wednesday, January 23 National Geographic Live: Birds of Paradise 7:30 p.m. – 9 p.m. Florida Museum of Natural History Floridamuseum.ufl.edu

Saturday, January 26 Newnan’s Lake 15K 8:30 a.m. – 11 a.m. Earl P. Powers Park Lloydclarkesports.com

Florida Museum of Natural History Floridamuseum.ufl.edu

10 a.m. – Noon Kanapaha Botanical Gardens Kanapaha.org

1/6: 1 p.m.–5 p.m. 1/7: 9 a.m. – 4 p.m. Kanapaha Botanical Gardens Kanapaha.org

Saturday, January 12 Florida Museum 40th Collectors Day 10 a.m. – 3 p.m. Florida Museum of Natural History Floridamuseum.ufl.edu

Saturday, January 12 The Florida Vintage Market 1 p.m. – 5:30 p.m. High Dive Gainesville `

Saturday, January 19 The Great Invader Rally 9 a.m. – 1 p.m. Pre-Registration Required Cityofgainesville.org

January 21 Martin Luther King Jr. Day

10 a.m. – Noon Kanapaha Botanical Gardens Kanapaha.org

Sunday, February 4 Super Bowl Sunday

Saturday, February 9 TEDxGainesville Saturday, January 26 – Sunday, January 27 & Friday, February 1 – Sunday, February 3 33rd Annual Hoggetow 33rd Annual Hoggetowne Medieval Faire 1/26 & 1/27: 10 a.m. – 6 p.m. 2/1: 9:30 a.m. – 4 p.m. 2/2 & 2/3: 10 a.m. – 6 p.m. Alachua County Fairgrounds Hoggetownefaire.com

1 p.m. – 5 p.m. Cade Museum Tedxgainesville.org

Saturday, February 9 An Epoch Night At The Museum

7:30 p.m. – 11 p.m. Florida Museum of Natural History Floridamuseum.ufl.edu

Thursday, February 14 Valentine’s Day

Sunday, January 27 Goat Yoga

Saturday, February 16 Five Points 5K

10 a.m. – 11 a.m. Black Prong Equestrian Center Blackprong.com

8 a.m. Celebration Pointe Fivepointsoflife.com

Thursday, January 31 Making Ravioli Cooking Class

Saturday, February 16 3rd Annual Gainesville VegFest

6 p.m. – 9 p.m. The Fat Tuscan Cafe Fattuscan.com

10 a.m. – 5 p.m. Depot Park Gainesvillevegfest.org

February National Heart Month

Saturday, February 23 – Sunday, February 24 Heartwood Music Fest

Noon – 5 p.m. First Magnitude Brewing Company Sunrisewildlife.org WELLNESS360 | JANUARY/FEBRUARY 2019

Saturday, February 2 Kanapaha Botanical Gardens Guided Walk

5 p.m. Bo Diddley Plaza Changeville.us

Saturday, February 16 Pints and Predators


8:30 a.m. – 9:30 a.m. Florida Museum of Natural History Floridamuseum.ufl.edu

Thursday, February 7 – Friday, February 8 Changeville Music & Arts Festival

Saturday, January 5 Kanapaha Botanical Gardens Guided Walk

Saturday, January 5 – Sunday, January 6 Camellia Show

Saturday, February 2 Monster Dash 5K

2/23: Noon – 2/24 1 a.m. Heartwood Soundstage Heartwoodsoundstage.com