Wellness360 Magazine January/February 2022

January/February 2022 • Volume 6 • Issue 5 wellness360magazine.com

Self-Care Isn't Selfish

Taking Care of Yourself for a Happy and Balanced Life

A Healthy Bed A Healthy Life Heal Your Body and Mind with a Good Night's Sleep

Feed Your Mind

How Food Can Improve Our Moods 1

WELLNESS360 | NOVEMBER/DECEMBER 2021

6 Hygiene Habits You Are Doing Wrong

WELLNESS360 | JANUARY/FEBRUARY 2022

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GIVE YOUR TEEN SOMETHING TO smile ABOUT WITH

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PUBLISHER & EDITOR-IN-CHIEF ASSISTANT EDITOR GRAPHIC DESIGNERS VICE PRESIDENT OF SALES ACCOUNT EXECUTIVES CONTRIBUTING WRITERS

MAILING ADDRESS

Nicole Irving Lindsey Johnson, MS, MCHES, CF-L1

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Aníbal Rodríguez, Megan Sapelak Shane Irving Betsy Langan, April Tisher Nicole Irving, Lindsey Johnson, Kendra Miller, Amanda Roland, Ted Spiker, Tracy Wright

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Wellness360 is published by Irving Publications, LLC. © 2021

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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JANUARY/FEBRUARY 2022

34

features

18 A Healthy Bed A Healthy Life

We spend a lot of time in bed. Having the right bedding and routines can help our health and our sleep.

34 Self-Care Isn't Selfish

Taking care of yourself is essential for taking care of others and performing responsibilities effectively. Learn some of our favorite self-care strategies and enjoy guilt-free!

45 Can Being Fully Present Make Me Healthier?

ON THE COVER

Mindfulness teaches us to be fully present in any given moment. We share tips and tricks for learning how to be mindful during daily activities.

CONNECT WITH US

This issue is all about self-care and how to make ourselves a priority. Our cover image reflects strategies to take care of our physical, emotional, mental and spiritual health. Don't miss the feature on page 34 on self-care with ideas for boosting your personal wellness.

@wellness360mag

Cover illustrations by Aníbal Rodríguez.

@wellness360mag

/wellness360magazine

/wellness360mag WELLNESS360 | JANUARY/FEBRUARY 2022

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JANUARY/FEBRUARY 2022

in every issue HEALTH

MIND MATTERS

14 Gout: The Throbbing Pain

48 How Psychedelic Drugs

You Want to Live Without

16 6 Hygiene Habits

You’re Doing Wrong

FITNESS 20 Say Aloha to Hula Hoop Fitness

22

22 One, Two, Pickleball!: The Sport That’s Sweeping the Country!

24 Rethinking Resolutions:

Let’s Try Something Different in 2022!

STYLE + GEAR

Could Be the Wave of the Medical Future

50 Breaking Down the Barrier

to Accepting Compliments

FINANCE 52 Let's Talk Money: Practical Tips for Talking to Your Partner about Finances

COMMUNITY 56 We Tried It!

Starting a New Habit

58 Calendar

Calmest Vibes

NUTRITION

32

30 This Nightshade

Family Member’s Spot at the Dinner Table

32 Feed Your Mind - How Food Can Improve Our Moods

LIFESTYLE 36 Get Away with a

Wellness Retreat

38 Dare to Go Bare at Bedtime

40 Best Books for

Well-Rounded Self-Care

52 10

WELLNESS360 | JANUARY/FEBRUARY 2022

ASK THE EXPERT 42 Ask the Therapist

54 SPOTLIGHT360: Meet Gaby Rubeis Gaby Rubeis is pursuing a nursing degree while keeping her fitness and nutrition in check.

Find out how she balances it all.

Spotlight360 photo courtesy of Liz Rubeis

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Editor's Note

and, she smiled back When it comes to self-care, how many of us actually partake in it on a regular basis? When we do, how many of us feel guilty or that we have to justify to others the reason that we “need” to take care of ourselves? Why is taking care of ourselves so hard when in reality, it should be our #1 priority?

In this issue, dedicated all to self-care, we explore products, books and destinations all centered around taking care of ourselves. But, until we can get past the notion that we aren’t “worthy,” we won’t be able to benefit from all the outlets available to us. How many of us stand in our own way of happiness and taking care of ourselves?

So, this is the year! Put yourself first! Join me in dedicating this year to YOU! As a mom, boss and teacher, and all the other “titles” I adorn, I know firsthand what it is like to NOT put yourself first. I know what it is like to have it catch up with you, to be at your most vulnerable with nothing left to give. There were days I would look in the mirror and wonder who was staring back at me. It resembled me, but something was missing.

I decided to embark on a self-care journey a few months ago, and while it still needs tweaking and perfecting, I am delighted by the progress and changes I have seen and felt.

There was nothing to lose in beginning my self-care journey, only small wins. Remember, this is a self-care marathon, not a quick fix sprint.

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WELLNESS360 | JANUARY/FEBRUARY 2022

Everyone’s self-care journey looks different, but mine included…

1. Visiting my doctors and asking for help regarding my diet, vitals and overall health 2. Speaking with a therapist 3. Being present and not overscheduling myself (this one is a work in progress) 4. Working on my own personal goals, no matter if others approved 5. Making appointments for self-care things that make me feel good such as nails and regular skin care 6. Spending time doing the things I love with those I love!

I knew I had to take care of myself in order to take care of those I love, but it took seeing someone I didn’t recognize in the mirror staring back at me to take action. I needed to breathe that oxygen mask and for me that oxygen mask was a series of small self-care steps that made a world of difference. I finally saw myself again in the mirror!

And, she smiled back.

Nicole Irving, Publisher, EIC nbirving@irvingpublications.com

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12/7/21 5:01 PM

Health

Gout:

The Throbbing Pain You Want to Live Without

BY LINDSEY JOHNSON, MS, MCHES

Did you know gout is a form of arthritis? Why does the body react this way? Learn the symptoms and risk factors of this painful condition that can affect anyone.

Symptoms

Gout arrives as a sudden attack, often in the middle of the night. There is severe pain, redness, heat and inflammation in one or more joints. The Mayo Clinic states gout most commonly occurs in the big toe joint but can also appear in the ankles, knees, fingers, elbows and wrists. The pain can be so severe that even the light touch of bedding can be excruciating.

The most intense pain typically lasts for four to twelve hours, but the duller pain may linger for days or weeks.

Causes

According to the Mayo Clinic, gout is caused by the buildup of urate crystals in the joints, which form when there is excess uric acid in the blood. The body produces uric acid to break down purines, naturally occurring in the body and also from certain foods, then excrete after passing through the kidneys. When there is excess uric acid, either from the body producing too much or the kidneys not filtering correctly, urate crystals form.

Risk Factors

While anyone can be a victim of a gout attack, there are some risk factors that make it more likely.

AGE AND SEX Men are more likely to develop gout than women and at a younger age. Men typically experience gout between 30-50 years of age while women typically don’t experience gout attacks until they are postmenopausal.

DIET A diet with many foods rich in purines may predispose someone to gout attacks. Food culprits include red meat, organ meat such as liver, seafood and shellfish (trout, sardines, scallops, anchovies, mussels and tuna), beverages sweetened with fruit juice and alcoholic beverages, especially beer.

FAMILY HISTORY Risk for gout increases if family members also suffer from it.

WEIGHT Individuals who are overweight tend to produce more uric acid and the kidneys have a harder time excreting it all.

OTHER MEDICAL CONDITIONS Chronic conditions such as diabetes, metabolic syndrome, obesity, heart and kidney diseases as well as uncontrolled high blood pressure are all factors that contribute to a higher risk of gout.

MEDICATIONS Some drugs used as anti-rejection medications for transplant recipients can cause an increase in uric acid as well as drugs for hypertension and low-dose aspirin, which many people take to prevent heart attacks.

What To Do

If you suspect you are having a gout attack, contact your provider. They can often make a diagnosis based on your symptoms and the physical appearance of the affected joint. They may also wish to do imaging or lab work to confirm the diagnosis. Based on your health history, they may prescribe medications to prevent attacks or treat an acute attack. You may also be referred to a rheumatologist for further evaluation and follow-up.

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WELLNESS360 | JANUARY/FEBRUARY 2022

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Health

6 Hygiene Habits You’re Doing Wrong

BY LINDSEY JOHNSON, MS, MCHES

Everyone has routines and hygiene habits that have become so automatic that we never give it a second thought. But what if we’re doing it all wrong? Some of our habits may be doing more harm than good!

According to Medical News Today, researchers found that approximately 60% of toothbrushes in shared bathrooms contained fecal matter.

Researchers also stated that there was an astounding 80% chance that it came from other people using the same bathroom! Change up some habits and start the new year off on the right foot for a healthier 2022!

4

Toothbrush Storage

The American Dental Association reports that toothbrushes stored in close proximity to a toilet can contain fecal matter. When the toilet is flushed, particles spray in the air and could come in contact with your toothbrush. While this is unpleasant, it’s a bigger problem if it belongs to someone else as your own waste is already a part of your body’s natural flora. Find a safe spot AWAY from the toilet!

Washing Your Hair

1

While many people wash with shampoo daily, this is not necessarily the best strategy. While washing frequency can vary due to a variety of factors, Healthline recommends that most people don’t need to wash their hair every day, or even every other day. Hair really only needs to be washed when it appears oily. AfricanAmerican hair needs to be washed the least - once a week or every other week - to minimize damage and hair loss. Skip the daily shampoo routine - your hair will thank you for it!

Showering Frequently

2

Harvard Health reports that approximately two-thirds of Americans shower daily.

However, unless you are sweaty or grimy, showering less often may be better for your health (and your bank account!) Harvard Health states that most people can get away with showering a few times per week.

Short showers lasting only a few minutes focusing on the groin and armpit areas may be enough for many people.

Using Cotton Swabs

3 16

The American Academy of Otolaryngology - Head and Neck Surgery Foundation advises against using cotton swabs or other objects to clean earwax from your ears. Doing so can actually push the earwax further into the ear, causing irritation and other problems.

WELLNESS360 | JANUARY/FEBRUARY 2022

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Applying Antiperspirant

Antiperspirants and deodorants are not quite the same. While deodorants sit on top of the skin and mask odors, antiperspirants contain aluminum salts to help prevent sweat in the first place.

According to Arm & Hammer, antiperspirants work best if applied on clean, dry skin AT NIGHT. Since body temperature is lower during sleep, the product can fully soak in and block sweat before you get going for the day.

6

Medication Storage

Many medications are affected by light, heat, air and humidity. Bathrooms tend to get hot and steamy during showers and this heat and humidity can damage medication and impact its effectiveness. MedlinePlus recommends storing all medicines in their original containers in a drawer in another room or closet, away from heat and humidity. Even over the counter drugs like aspirin can break down and become vinegar and salicylic acid under hot conditions. Keep medications cool and dry to ensure you are getting the most benefit from them.

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A H E A LT H Y BE D

A Healthy

Life

BY TRACY WRIGHT

One of the most common foundations of optimal health is a good night’s sleep.

Sleep heals our body and mind, and a lack of it can be hugely detrimental. But there are many factors that go into great sleep, not the least of which is the tools we use to achieve that slumber. Our mattress, sheets, pillows and other accompaniments play a big part in good sleep.

TA K E IT TO TH E M ATTR ESSES We all sink down on that mattress every night, and it is truly the foundation of our sleep. A good or bad mattress can make or break your sleep each night. Investing in a quality mattress and knowing when to replace it can be key in your comfort. Sleep Foundation recommends that you replace your mattress at least every 6 - 8 years or if you notice adverse effects after sleeping on it, including muscle aches and pains, joint stiffness or allergies. You also may have a damaged or infested mattress, which includes sagging, excessive heat, bed bugs or dust mites. Finally, you may just have a mattress that doesn’t fit your body’s needs and find yourself tossing and turning night after night.

Choosing the best mattress means understanding the different types of mattresses out there, which may depend on your sleep position (side, stomach, back or a combination) and your weight and health needs. In general, back sleepers do better with medium firm to firmer mattresses; side sleepers do better with medium soft to medium

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WELLNESS360 | JANUARY/FEBRUARY 2022

firm mattresses; and stomach sleepers benefit from firm mattresses, according to Sleep Foundation. Combination sleepers should opt for medium firm mattresses. People with chronic back pain need to consult with their doctor or orthopedist to determine the mattress that best helps their condition.

Experts agree that whatever you choose, the investment in a high-quality mattress is well worth it.

rinse if you suffer from allergies. Dry on low setting.

What about other items on your bed?

Sleep Foundation recommends washing duvet covers every two weeks to a month while comforters, blankets and pillows (if washable) can be washed every month. Be sure to follow all laundering instructions.

To go beyond bedding, Architectural Digest recommends deep cleaning your mattress regularly. Stock up on a vacuum with an upholstery attachment, an enzyme cleaner for stains, baking soda, cloths and cold water. Vacuum your mattress first then treat stains with the enzyme cleaner. Sprinkle baking soda and let it sit, and finally flip your mattress.

KEEP IT CLEA N! Once you’ve set the mattress as a foundation, it’s important to understand how keeping your bed clean and tidy can affect your sleep.

There’s no point in investing in a mattress if you don’t maintain it. That means keeping it clean and free of icky things like dust mites. “Dust mites are microscopic creatures that are very common … and can lead to skin rashes and irritation, and may worsen allergy symptoms for many people,” said Sleep Foundation. Tens of thousands of dust mites may be on your mattress and bedding at one time. That’s why keeping your mattress and bedding clean is so important.

Strip your bedding regularly and wash it. Why is it so important to wash your bedding? For one, they harbor not only dust mites, but dead skin cells, dirt, body oils and sweat. Sleep Foundation recommends you wash your sheets at least once a week or more if you share your bed with a pet who may shed.

Read laundering instructions carefully on your bedding and wash at the hottest temperature allowed with gentle detergent. You may consider an extra

CATCH I NG THOSE ZZZ’S Once your mattress and bedding are clean, how do you keep up sound sleep habits? Were Mom and Dad right, and does making your bed lead to a better night’s sleep?

According to a famous speech by Naval Admiral William McRaven, author of the book “Make Your Bed: Little Things That Can Change Your Life … and Maybe the World,” making your bed at the beginning of the day gives you a sense of accomplishment. “It will give you a small sense of pride, and it will encourage you to do another task and another and another,” McRaven said in his 2014 commencement address at the University of Texas at Austin. “By the end of the day, that one task completed will have turned into many tasks completed.”

A National Sleep Foundation survey found that people who make their bed in the morning are 19% more likely to have a better night’s sleep. In the same survey, respondents said that a “comfortable feel of bedding” was a vital part of beginning the sleep process. Bedding that is not made and may be bunched or messy may hinder, and not help, that transition to sleep.

Furthermore, the philosophy of Feng Shui believes that “the state of your environment attracts certain people, items and situations for a balanced life.” It is thought that a clean, wellordered bedroom can be a good way to psychologically reap the benefits of a rested mind that can go on to accomplish many things throughout the day. A study in "Personality and Social Psychology Bulletin" found that women who described their living spaces as cluttered were more likely to be fatigued and depressed, said Verywell Mind. These women also had higher levels of cortisol, a stress hormone, the study said.

On the contrary, critics of bed-making may say that it can contribute to added stress every morning if it is just one more task that has to be completed. Many people grow up not making their beds and may be used to that habit. Many people like to have their sheets “air out,” as it can help to decrease moisture that may have built up overnight.

The best rule of thumb for making your bed, or not, may be ensuring that it does not add to your stress level.

If making your bed puts you more at peace, go ahead and do so, but if not, keep it undone.

Investing in a high quality mattress, regular sheet washing, good sleep hygiene habits and perhaps even making your bed can make the most of your time spent in bed and improve your sleep health.

WELLNESS360 | JANUARY/FEBRUARY 2022

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Fitness

Say Aloha to Hula Hoop Fitness

BY AMANDA ROLAND

Hula hooping used to be all the rage on the playground, but is there a way to incorporate it into your fitness routine as an adult? Absolutely. Hula hooping is a great way to break a sweat and work out some pretty major muscle groups. So dust off the old hula hoop and start moving those hips!

Hula hooping is a dynamic movement that strengthens your core muscles, hips and legs. It is considered an aerobic activity, like dancing, and can help you burn fat. According to the Mayo Clinic, a woman can burn around 165 calories after 30 minutes of hula hooping, and men can burn around 200 calories in the same amount of time. When you rotate your hips during hula hooping, you are also stretching and strengthening your hips and knees, which is very beneficial for joint health. Just make sure you stretch your hips, knees and abdomen before and after your workout session to protect your joints.

Are Weighted Hula Hoops Better?

Any hula hoop can benefit your workout routine. Adding weights can make it more difficult to swing the hoop around your waist at a fast pace, which may strengthen your core muscles more than if you were using a regular hoop.

Does that mean weighted is better? Not necessarily. Too much weight on your hoop can potentially cause spinal issues, abdominal bruising or even internal bleeding, as reported in a Health.com article. It is recommended to use a hoop no heavier than two pounds to avoid injury. If you have pre-existing back or abdominal issues, talk to your doctor before using any new workout equipment. A regular hula hoop can still help you burn calories through aerobic exercise.

So, start small and work your way to a weighted hoop after lots of practice.

How to Pick the Best Hula Hoop We already know that hoops come in different weights, but they also come in different sizes. Your hoop size will depend on your height and weight. According to The Spinsterz, an online hula hoop company, your hula hoop should come up three inches above your belly button when it is standing vertically on the ground. Most people start with a hula hoop that is 38 - 42 inches in diameter. The best way to find the best fit is to test one out! Hoops are easy to find at places like Target and Walmart, and of course, Amazon can provide many options. The good thing is, you don’t have to buy a top-on-the-line hula hoop to feel the burn. This new piece of workout equipment can fit into any budget.

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WELLNESS360 | JANUARY/FEBRUARY 2022

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21

Fitness

One, Two, Pickleball!: The Sport That’s Sweeping the Country!

BY TRACY WRIGHT

It’s the sport that’s sweeping the country and attracts players from ages 3 - 83 — it’s pickleball! A cross between tennis, badminton and ping pong, pickleball was deemed the fastest growing sport by Economist magazine and grew over 21% between 2019 and 2020. Stars like Leonardo DiCaprio and George Clooney are fans of the growing sport, which held its 2021 national championship in December.

HOW AND WHERE TO PLAY

When it comes to rules of play, you serve the ball cross court like tennis, but do so underhand, and the “point of contact must be below the hip,” said Elite Sports Clubs. The ball must bounce once on each side before volleying can begin if you aren’t in “the kitchen.”

Points can only be scored by the serving team. “The winner is determined by the first side to reach 11 points, but you must win by 2 points. Play will continue beyond 11 points until a side wins by 2,” Elite Sports reports.

“Every U.S. state and all Canadian provinces now have pickleball venues. Senior residence communities, YMCAs, local community recreation centers, schools and parks are just some of the places likely to have pickleball courts,” according to USA Pickleball.

Here in Gainesville, there are several pickleball courts available for players including newly constructed courts at Gainesville’s Northside Park as well as courts at the 300 Club, Jonesville Tennis Center, Martin Luther King Center, Alachua County Sports Complex at Celebration Pointe and the Hal Brady Recreation Center in Alachua.

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WELLNESS360 | JANUARY/FEBRUARY 2022

Baseline

Centerline

Right Service Area

Right Service Area 20 F T

The pickleball court is like tennis with right and left courts but with a seven-foot non-volley zone in front of the net (referred to as a kitchen), says USA Pickleball.

The court size is also smaller (20 x 44 feet) for both singles and doubles.

Left Service Area

No-Volley zone / Kitchen

Pickleball can be played both indoors and outdoors with a slightly modified net (set at 34 inches). Instead of a stringed racket, pickleball is played with a paddle (like ping pong) that can vary in size and players use a plastic ball with holes.

No-Volley zone / Kitchen

Sideline

GEAR UP!

Left Service Area

44 F T

WHY HAS THE SPORT BECOME SO POPULAR?

Enthusiasts believe it’s because it can be played by those of a range of ages and physical abilities. The average age for players is 38.1 years old, says USA Pickleball.

Gainesville resident and lifelong tennis player Mark Williams had been sidelined from tennis by an ACL injury.

When his mom discovered pickleball, she told Mark he may like the sport since it’s like tennis but easier on the body.

“Before I played pickleball, I hadn’t played tennis in about seven to eight years,” Williams said. “Since pickleball games tend to be shorter and the court is smaller, it’s a little less taxing on the body and easier to get into the game.”

Gainesville Pickleball is a nonprofit dedicated to the promotion of the sport in North Central Florida. Their website gainesvillepickleball.club maintains local pickleball news as well as an updated schedule of regular pickleball play.

For more information on pickleball nationally, visit usapickleball.org

WELL FLORIDA NEWBORN

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WELLNESS360 | JANUARY/FEBRUARY 2022

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Fitness

Rethinking Resolutions:

Let’s Try Something Different in 2022!

BY TED SPIKER

TED TALKS THE HUMOROUS SIDE OF HEALTH

Ted Spiker (@ProfSpiker) is the chair of the University of Florida Department of Journalism, as well as a health and fitness writer.

He is the author of DOWN SIZE, a book about the science and soul of weight loss and dieting.

I like to say that I’m not much into Jan. 1 resolutions, but the reality is that I spend the days leading up to the new year dreaming about goals, setting up spreadsheets, wondering if this year will be the year, searching for new running shoes, and resisting the urge to smash every full-body mirror I walk by. For me, this approach has worked about as well as a soggy taco shell, so it’s time to abandon my usual approach. My New Year’s resolutions for 2022:

I resolve to stop using tacos as a punchline.

I resolve to drink 400 gallons of water for the year.

I resolve to not count any water toward the 400 that’s combined with the words seltzer or tonic and mixes with other friendly fluids.

I resolve to not feel guilty about enjoying the foods and meals I love, as long as I put enough distance between my trysts with them.

I resolve to stretch more, sweat more, swim more, sleep more, smile more, snore less.

I resolve to eat more green foods and fewer brown foods (and, I guess, beverages).

I resolve to go all in on a big goal.

I resolve to retain the right to delete the above resolution after publication.

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I resolve to get the following things checked and monitored for optimum health: skin, eyes, teeth, pantry.

I resolve to spend more time in the moment and less time on my devices.

And vices.

I resolve to try cauliflower pizza crust at least once.

I resolve to ditch the year-long slog and instead make New Day’s resolutions by choosing one health goal I want to accomplish that day.

I resolve to win the day.

I resolve to win the year.

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A good skin care routine provides positive mood boosters.

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Nutrition

This Nightshade Family Member’s Spot at the Dinner Table

BY LINDSEY JOHNSON, MS, MCHES, CF-L1

Eggplant. Aubergine. Guinea squash. Brinjal. Melongene.

Did you know that these are all different names for the same item?

Many of us conjure up an image of a dark purple oblong object with a stem at the top. However, not all eggplants look like this. In fact, according to Fine Gardening, the eggplant got its name from the European version in the 1700s that looked like large goose or chicken eggs! White in color and round in shape, they truly looked like eggs growing from the ground. Today there are many varieties of eggplant, including Japanese, Chinese, Italian and Lebanese eggplants. While size and shape vary, many of them resemble the eggplant we recognize today with the shiny dark purple skin.

Cutting an eggplant open reveals a white meaty part along with white or brown seeds. It’s the presence of these seeds that classify eggplant as a fruit, not a vegetable!

Eggplants are a member of the nightshade family, which causes some people to be wary of their safety. While eating the leaves or stems can be poisonous, eating the fruit and flesh is considered safe.

According to learning website Wonderopolis, approximately 90% of today’s eggplant production comes from five countries including Iran, Egypt, China, India and Turkey. Agricultural Marketing Research Center states that only approximately 7,000 acres in the United States is used for eggplant farming, with the largest acreage in New Jersey, California, Georgia and Florida.

Eggplant contains a variety of health benefits. Medical News Today reports that eggplants are high in fiber and antioxidants. The nutrients contained in eggplant are beneficial for digestive health, heart health, eye health, cholesterol, weight management, cognitive function and cancer prevention.

Who should not eat eggplant? If you are low in iron, limit the amount of eggplant you consume. Nasunin is a phytochemical that causes iron chelation (removing iron from the cells). Those who are prone to kidney stones may want to limit or avoid eggplant due to their oxalates, which can lead to kidney stone formation. Though uncommon, some people do experience an allergy to eggplant.

Eggplant can be baked, fried or roasted for ultimate flavor. Often used as a meat substitute, eggplant burgers, eggplant parmigiana and more make a delicious plant-based meal. Add eggplant to ratatouille, make eggplant fries, add to spaghetti sauces, pan fry or bake with bread crumb topping, add to pizza and much more. Eggplant is a delicious part of a healthy Mediterranean diet!

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Nutrition

Feed Your MindHow Food Can Improve our Moods

BY TRACY WRIGHT

Eggs

A super healthy food loaded with protein, B12 and vitamin D, eggs can also help with our moods because of the nutrient choline, which helps regulate our nervous system and can help improve mood by producing neurotransmitters, AACN says. Eggs are so versatile that they can be incorporated into any meal or snack, giving you an immediate mood fixer any time.

Coming out of the highs of the holidays, the doldrums of winter can sometimes dampen our spirits. Luckily, there are natural ways to boost our moods with foods that make us feel happier while being healthy too!

Nuts

Chocolate

We have heard for years about the health benefits of this irresistible sweet treat - especially the dark chocolate variety - as it contains antioxidants with anti-inflammatory properties good for the brain. But the American Academy of Culinary Nutrition (AACN) reports that chocolate contains ingredients like phenylethylamine and anandamide that have been proven “to boost mood and cognition.”

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Turkey

It’s not just for the holidays!

The main chemical in turkey, tryptophan, helps us produce serotonin, which is the same amino acid we produce while exercising, which boosts positive brain function.

While tryptophan has been more commonly associated with sleepiness, foods like turkey have been found to reduce signs of anxiety and depression, as reported in a 2016 study published in the journal Nutrients.

WELLNESS360 | JANUARY/FEBRUARY 2022

Consuming different kinds of nuts is a very healthy habit for the body and mind. Data from a large sampling of adults in the National Health and Nutrition Examination Survey who consumed about 1/4 cup of walnuts per day had 26% lower depression levels than those who didn’t. Almonds, which have been described as a superfood, are high in tyrosine, “one of the building blocks for the production of dopamine and other mood-associated neurotransmitters,” said One Green Planet. In general, the survey also found that adults who ate nuts “were more likely to have higher levels of optimism, energy, hope, concentration, and a greater interest in activities.”

Fish

Foods that are high in omega-3 fatty acids, like salmon, sardines, mackerel and tuna, have been shown to lower anxiety. Eating Well reports that omega-3s “alter brain chemicals linked with mood, specifically dopamine and serotonin.” Ohio State University research found that eating 12-15 ounces of fatty fish like salmon a few times a week can reduce stress and anxiety by more than 20%.

Want a more exotic seafood experience? Try oysters, which famously have a reputation to boost your libido.

But they are also high in zinc, which has been proven to stabilize mood and improve sleep, says Eating Well. A study in the European Journal of Clinical Nutrition found that zinc reduced anger and depression in young women.

Legumes

Also known as beans, legumes include lentils, chickpeas and peas, and are high in fiber and protein, which help maintain healthy blood sugar levels, good for maintaining mental stability.

Legumes are also a great source of prebiotics, tied to improved gut health and mental health.

A recent University of Surrey study found that prebiotics can improve emotional behavior and lower levels of anxiety.

Veggies

We know how essential fruits and vegetables are to a daily diet, but they can do way more than just for your physical health! Leafy green vegetables like spinach are high in alpha-linolenic acid (ALA), which is an omega-3 fatty acid and improves your mood just like fatty fish do.

Leafy greens are also high in magnesium, which can play a part in decreasing stress and improving sleep.

A controlled study found that magnesium can help the brain lower anxiety. A Magnesium Research journal article found that magnesium can help control the hormone melatonin and circadian rhythm, which helps regulate our sleep patterns. Sweet potatoes are a great source of vitamin B6 which can boost serotonin and beta-carotene, which helps reduce free radical damage to brain cells, says Dietetic Directions.

Fruits

Fruits like bananas, blueberries and oranges go far in our brain health too. Blueberries contain flavonoids which “help regulate mood, improve memory and protect the brain from aging,” reports Eating Well. Bananas also provide us with serotonin and tryptophan, both proven to help our moods. Oranges’ high levels of vitamin C make us more resilient to stress and reduce cortisol, the stress hormone, says Cates Nutrition.

Throw in some other foods like seeds, such as chia or sunflower seeds, which are great sources of fiber and omega-3 fatty acids, and yogurt, which has healthy bacteria that can improve gut and mental health, and you are on your way to a balanced diet for your body and mind!

CITY OF GAINESVILLE

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SELF-CARE Isn't SELFISH

BY LINDSEY JOHNSON, MS, MCHES, CF-L1

The dreaded announcement that comes at the beginning of every flight: “Place your own oxygen mask on first before assisting others.” How many times have you heard this announcement and scoffed? Harvard Business Review states that we cannot take care of other responsibilities or other people without first taking care of ourselves. Despite what many people think, self-care is not selfish. Taking care of yourself, recharging, renewing, resetting and doing activities that bring you joy are essential components for a happy and balanced life.

BATH Water has cleansing properties, both physical and emotional. Dr. Wallace J. Nichols, marine biologist and water enthusiast, coined the term “Blue Mind” to describe the deep connection between humans and water. In his book “Blue Mind: The Surprising Science That Shows How Being Near, In, On, or Under Water Can Make You Happier, Healthier, More Connected, and Better at What You Do,” Nichols explores the notion that proximity to water can improve our physical and emotional health.

A scientific study by Yoto et al. (2018) randomly assigned subjects to study the physical and emotional differences between bath and shower cleansing. They found that immersion bathing provided better scores for fatigue, stress, pain and smile as well as anxiety, anger and depression.

Run the water, light a candle, play some relaxing music and toss some salts in the bath!

MASSAGE While massage is a great way to relax and unwind, there are also numerous other health benefits.

According to the Mayo Clinic, regular massage can help improve immune function, lower heart rate and blood pressure, improve circulation and reduce stress.

Massage can also help some people with headaches, back and neck pain and injury recovery. And you thought it was just a way to pamper yourself!

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REIKI Reiki is a Japanese energy healing practice that is a form of complementary medicine. The Cleveland Clinic states that it is made up of two words - rei, which means “universal,” and ki, which means “life force.” During a reiki session, clients typically lay clothed on a table and the practitioner hovers their hands slightly over the body, sometimes making contact. The purpose of reiki is to redistribute stagnant energy throughout the body and bring it back into balance. Reiki can be used for relaxation, improved mood, assistance with insomnia, minor aches and pains and as an additional modality for symptom improvement for those with medical conditions such as surgery or cancer, according to Everyday Health.

MEDITATE Meditation is a great self-care method that allows you to quiet the mind. Whether you are sitting cross-legged on the floor or going for a meditative walk, meditation helps you be present in the moment. According to the National Center for Complementary and Integrative Health (NCCIH), meditation has been proven to help with anxiety, depression, insomnia, pain, high blood pressure, gastrointestinal conditions, tobacco cessation as well as possibly menopausal symptoms and attention deficit hyperactivity disorder (ADHD).

Grab a few minutes of quiet and turn off the distractions of the day!

AROMATHERAPY Have you ever noticed that a scent can immediately alter your mood? Try an essential oil diffuser to tackle whatever mood enhancement you desire, whether it’s a calming or energizing scent. Besides being pleasant to smell, the Cleveland Clinic reports that essential oils have plenty of other health benefits including improved job performance through reduced stress and increased attentiveness, improving sleep, boosting mood, reducing anxiety, relieving headaches and nausea and reducing inflammation.

Plug in that diffuser, add a little oil and water and breathe in!

CONNECT WITH OTHERS According to Mental Health America, connecting with others produces better health, longer life and increased happiness. Whether it’s going for a walk with a friend, calling to chat or a delicious dinner out on the town, make it a regular routine to connect with your special people who bring positivity into your life.

JOURNAL Journaling offers us an outlet to write down our thoughts and feelings in a safe, non-judgmental space. Whether documenting your daily activities, exploring emotions, expressing gratitude or creating a checklist, journaling can help relieve stress. By getting all anxious thoughts onto paper, you can feel a certain relief that you’ve expressed yourself. Besides being a simple way to document your feelings, PositivePsychology.com says that journaling can help with anxiety, recovery and stress management.

Grab a pen and paper and write whatever thoughts come to you! If they are deeply personal, store your journal in a safe place to keep your innermost thoughts private.

READ

Doesn’t curling up with a good book and getting lost in the story sound appealing?

Healthline states that there are many benefits to reading besides just giving yourself some quiet time. Reading lowers blood pressure and heart rate, helps fight the symptoms of depression, prevents cognitive decline, reduces stress, improves empathy, helps prime the body for sleep, increases vocabulary and reading comprehension, improves brain connectivity and contributes to a longer life.

Studies show that it doesn’t really matter what you read to reap the benefits so grab whatever appeals to you and hit your favorite reading nook or hammock!

FITNESS

We all know that exercise is good for our bodies but did you know it’s also good for your mental health? The American Psychological Association (APA) states that regular exercise helps the body manage stress levels by lower levels of cortisol and epinephrine after exercise. Regular exercise also increases norepinephrine which helps with longterm stress response.

MORE SELF-CARE STRATEGIES

Strap on those sneakers and get moving!

GET OUTSIDE

Ecotherapy is a term used to describe humans’ need to connect with nature and earth and neglecting this part of self-care can have detrimental health effects. Healthline summarizes current research by stating that nature therapy has proven positive effects on resilience, nervous system recovery, post-traumatic stress disorder (PTSD) and improved well-being. One of the reasons that nature may be so energizing is the presence of negative ions. Healthline reports that negative ions may help with depression.

Whether it’s gardening, hiking, working with animals or simply taking a few minutes to sit outside, get out there to refresh and renew!

Pick your favorite self-care strategies and schedule it on your calendar routinely. Taking care of yourself will help you feel refreshed to take care of other people and responsibilities.

•P ractice saying "no" to things that don't make you happy or stress you out.

• Disconnect from social media for a day, week or month.

• Subscribe to a subscription box full of goodies that make you smile.

• Hire someone to help in areas you need like cooking or cleaning.

• Don't apologize for being you, embrace it!

WELLNESS360 | JANUARY/FEBRUARY 2022

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Lifestyle

Get Away with a

Wellness Retreat

BY LINDSEY JOHNSON, MS, MCHES, CF-L1

Does going off the grid for a few days to recharge sound appealing? We searched for wellness retreats around the country to find out what they’re all about, what they include and why you may want to consider a different type of vacation.

Cal-a-vie Health Spa - Vista, CA

Experience one of Cal-a-vie’s award-winning wellness programs for a 3, 4 or 7-day stay. Programs include wellness assessments, spa services such as massage, seaweed wraps, reflexology and facials, nutrition lectures, unlimited fitness classes, cooking demonstrations and more. Prices run from $5,050 - $10,950 and also include three daily meals and roundtrip transportation from San Diego International Airport. Reservations require a $2,000 deposit per person. cal-a-vie.com/vista-california-spa-packages

The Key to Longevity Wellness Retreat at the WELL at Mayflower Inn - Washington, CT

Hosted by Dr. Frank Lipman, a pioneer in the field of functional and integrative medicine, this 3-day retreat includes meditation, meeting with a health coach, spa treatments, healthy locally sourced meals and lectures led by Dr. Lipman on health and longevity. The next retreat runs January 6 - 9, 2022. aubergeresorts.com/mayflower/the-key-to-longevity-wellness-retreat/

Rancho Valencia Resort and Spa - Rancho Santa Fe, CA

Rancho Valencia Resort and Spa in sunny southern California offers a variety of different wellness retreats to help you make the most of your wellness journey. Retreat topics include Nutrition and Detox, Movement and Fitness, Attitude and Perspective, Stress and Balance, Sleep and Respite and Relationships and Connection. Regardless of your interest, there is a retreat available to meet your needs. All retreats include three healthy daily meals and unlimited fitness classes and access to spa services. Retreats start at $1,500/night with a 3-night minimum. ranchovalencia.com/san-diego-spa-resort/corporate-wellness/

Kripalu Center for Yoga and Health Retreat & Renewal - Stockbridge, MA

This beautiful sanctuary in Massachusetts is available for daily and overnight stays as well as hosting a variety of retreats and events throughout the year. Events include programs for restoration, improving relationships, yoga, inner quests, writing, loving-kindness, overcoming trauma, silent retreats and more. If you want to just escape for a few days, you can enjoy 100 acres of hiking trails, daily classes such as yoga, cooking and dance, kayaking and three natural daily meals. Self-directed stays run about $95/night plus accommodations ($195 - $345/night). Most on-campus programs are 3 days long and cost approximately $300 - $400 plus accommodations. kripalu.org

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Lifestyle

Women’s SUP and SelfLove Retreat - Key Largo, FL

Women who love standup paddle boarding and want to spend time improving their skills may love this 6-night stay in Key Largo. In addition to paddle boarding, these retreats include meditation, yoga, astrology, vegetarian meals and an opportunity to enjoy the abundant wildlife and stunning views of the Florida Keys. Retreats happen approximately once per year. The next retreat is scheduled for September 24 - 30, 2022 and costs range from $2,800 - $3,400 per person. seychellesup.com

Intentional Living Yoga Retreat - Sedona, AZ

This retreat focuses on disconnecting from our roles in daily life and focusing on living with intention. Through the practice of yoga, participants find healing and ways to connect with themselves and each other. Retreats include various types of yoga, workshops focused on building awareness and creating positive action for the future, and the opportunity to receive healing services from providers of all walks of life (massages, tarot cards, etc.) if you choose to go deeper. Retreat includes daily vegetarian meals served family-style to encourage connection among retreat participants. This retreat is run by local yoga instructor Kori Brooks and her business partner Megan Bennett-Welch of Vernal, UT. The next retreat is scheduled for April 28 - May 1, 2022. Prices range from $1,295 - $2,795.

Ayurveda Health Retreat - Alachua, FL

Love the idea of a wellness retreat but want to stay local? Ayurveda Health Retreat in Alachua offers packages that will let you escape for one day or several. The basic Wellness Retreat includes three vegetarian meals and lodging along with the opportunity to add a la carte services such as traditional spa treatments like massage and facials as well as alternative services such as astrology readings, psychospiritual readings and angel readings. They also offer both the Traditional and Royal Spa Panchakarma Retreats, which include massage, aromatherapy, nasal therapy and warm oil drips. All retreats offer daily yoga, meditation and breathwork sessions.

Prices range from $225 - $650/day plus the cost of any additional services. ayurvedahealthretreat.com

wellnessforwanderers.net

WELLNESS360 | JANUARY/FEBRUARY 2022

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Lifestyle

Dare to Go Bare at Bedtime

BY KENDRA MILLER

We all know that what we wear to bed is important. But what if what we DON’T wear could have an even bigger impact on our sleep and health? That’s right, cast away the pajamas along with the perception that sleeping nude is naughty or dirty, because the practice actually has several benefits.

BENEFITS It helps regulate temperature

Ditching PJs helps you sleep cooler, and doing so can improve the quality of your sleep. As a study by the Imperial College of London found, your brain's journey through the cycles of sleep are tied to your body’s temperature. Your ideal sleep temperature, the study found, is between 66° and 70° Fahrenheit.

It has “below-the-belt” benefits for everyone

The yeast strain candida thrives on warm, damp places. An upset to the environment of the vagina can make it a suitable home for candida and ground zero for a yeast infection. In addition to avoiding tight fitting undergarments, you could add sleeping naked to the mix and give the vaginal area airflow and a break from underwear.

Sleeping in the buff can also improve sperm motility. Studies have long shown a correlation between tight fitting pants and undergarments and sperm, but a recent German study found that a period of scrotal cooling at night can increase motility. Easiest way to drop scrotal temperature? Ditch your boxers.

It’ll bring you and your partner closer

The Sleep Foundation points out that a little skin to skin contact leads to couples feeling closer and less stressed due to production of the hormone oxytocin - the feel-good hormone. In addition, Psychology Today says that being in bed, close to your partner, and naked already can make for more frequent sex.

HELPFUL TIPS Before you go diving right into bed in your birthday suit, The Sleep Foundation has a couple of tips to get you started.

Invest in your sheets

Given the increased amount of skin contact, you’ll want to be sure you have decent bedding. Consider adding a few extra sets to your rotation since you’ll likely want to change them more often.

Keep an extra blanket on hand

Because, well … you’re naked and might get cold.

Consider showering before bed

This will help keep dirt, oils and sweat on your skin from making it to your sheets.

Ease into sleeping nude

If you’re used to full PJs or sweats, try paring down to a t-shirt and shorts.

Go at your own pace and only do what you’re comfortable doing.

Nighttime visitors

If pets, roommates or young children who frequently have nightmares have you a little leery of doing the full Monty at bedtime, consider going as minimal as possible. Cover what’s necessary for your comfort.

With the potential benefits to your sleep, brain, body and relationships, there’s no reason not to try dressing WAY down for bed and giving sleeping in the nude a go.

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Lifestyle

Best Books for Well-Rounded Self-Care

BY LINDSEY JOHNSON, MS, MCHES, CF-L1

I love to read, but the demands of life sometimes make this escape difficult. I spend a lot of time in the car and have started listening to audiobooks as a way to learn and grow in a time that otherwise feels wasted. As we explore self-care, I wanted to share some of the great books I’ve read (or listened to) over the past year.

WIN THIS BOOK

Visit us online at wellness360magazine.com to sign up for our FREE book giveaway.

Can’t Hurt Me –––––––––––––––––– AUTHOR David Goggins –––––––––––––––––– Motivation, Personal Development, Resilience

This book was a (welcome) slap in the face. Many of us are good at making excuses - why we can’t workout, how we don’t have time to cook a healthy meal, why we are too busy to sleep or enjoy the things we love. Author David Goggins is a badass Navy SEAL, who pushes the limits of his body and his mental toughness. He thrives on being uncomfortable and by constantly challenging himself, he grows internally. While his extreme lifestyle is not for everyone, we can all benefit from a little of the motivation he brings to every task.

The audio version of this book includes conversations with the narrator, Adam Skolnick, where they dive deeper to understand Goggins’ mentality.

The physical book includes written exercises to help the reader’s own personal development.

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I’m Spiritual, Dammit!

How to Keep Your Feet on the Ground and Your Head in the Stars –––––––––––––––––– AUTHOR Jenniffer Weigel –––––––––––––––––– Spirituality

Jen Weigel takes us on a personal journey of deepening her spiritual life while still living in the real world and dealing with everyday challenges such as relationships, parenthood and work demands. We learn simple strategies for improving our own spiritual life and how to keep from beating ourselves up when we fall into ordinary human downfalls. One of my favorite quotes in her books is the reminder that “we are always exactly where we are meant to be at any given time.” Mind blown! Weigel breaks down spirituality into a lay person’s viewpoint and the approach that you don’t have to wear flowy skirts and peer into crystal balls to enjoy a satisfying spiritual life.

Practicing Mindfulness: 75 Essential Meditations to Reduce Stress, Improve Mental Health, and Find Peace in the Everyday –––––––––––––––––– AUTHOR Matthew Sockolov –––––––––––––––––– Mental Health, Spirituality, Stress Relief

This book guides the reader through the practice of mindfulness through a series of meditations aimed to reduce stress and teach others to live in the moment. Easier said than done, right?

Mindfulness is a PRACTICE - it doesn’t happen easily on the first try. This book teaches the reader where to start, how to give yourself grace for distractions, and guides you through meditations to help you unwind and face life’s most stressful moments. While some of the activities resemble standard meditation, other practices teach mindfulness through non-traditional methods such as daily tasks like cooking and driving as well as being mindful of our media consumption, body awareness and creating mindfulness as it relates to other people. This is a great book for both beginners and experienced meditators.

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Ask the Expert

Ask the Therapist

BY ERIC DUTTON, LCSW

NAME Eric Dutton OCCUPATION Licensed Clinical Social Worker at Gainesville Healing House

What are some of the top reasons people seek counseling?

I commonly hear about anxiety, depression, grief, relationship issues and substance issues.

Why do you think there is a stigma related to mental health? Do you think this is changing?

I think there are many reasons for this but I think that much of it is due to the stereotypes we have about mental illness. These stereotypes exaggerate the things we tend to find fascinating, strange, confusing, or scary about mental health issues and ignore the aspects that are normal and understandable.

I think there can also be a fear of abandoning ideas that attribute mental health issues to laziness, evil, stupidity, immorality or weak character. Because of this, mental health professionals deal with issues that have complicated relationships with philosophy, religion, parenting, politics and other institutions that have been trying to deal with behavior and suffering for millennia.

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I’ll start with Jon Kabat-Zinn’s definition of mindfulness: “Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally.” Looking up his name or that quote is a good place to begin if you want to understand mindfulness better. Here’s a quick example of how it can change your experience: The next time you’re eating something, spend at least a full minute chewing the first bite. Chew very slowly.

Take a brief pause after every chew to feel, taste, and smell the bite you’re eating. If you feel impatient, that’s okay. Let the impatience be there, and continue noticing. Most people are surprised by how enjoyable this is. Mindfulness can enhance a pleasurable experience, but it can also reduce the suffering in an unpleasant one.

I don’t really like meditation or sitting still - can I be mindful in the car or at work?

Absolutely! Then next time you’re waiting at a stop light, turn your attention to your five senses. Feel the vibrations of the car through your hands on the steering wheel and your feet on the floor. Look past the stop light and notice the birds or clouds in the sky. Listen. What do you hear? Don’t worry about which sounds are good and which sounds are bad. Just hear them. Notice how you feel. Notice where your thoughts are. You’ll probably find this a more peaceful experience than what you usually do at a red light.

The difference between meditation and being mindful is like the difference between lifting weights at the gym and using good form when you lift a heavy bag of groceries. Being mindful and using good form when lifting are good for your health, and they can reduce the risk of suffering. Lifting weights and meditating are good for your health, but they also raise the limits of what you can accomplish with physical strength on one hand, and with mindfulness on the other.

What strategies for self-care do you recommend?

There are lots of generally good strategies, but none of them are right for everyone. For myself, I like meditation, exercise, reading, talking to friends, taking walks, and journaling. I think the biggest obstacle to selfcare, though, is making and taking the time for it. We tend to put self-care at the bottom of our to-do list. Your self-care might have to come at the expense of something else. You might have to tell someone, “I’ll be ready in 30 minutes” or ask them to help you with a chore so that you can get some time for your phone call with your friend or your birdwatching or your sketching. If you can take the rush off of something, do. Don’t skip your lunch break. Instead of squeezing your self-care in, schedule around it. Reschedule things, if you have that option.

If that’s not an option for you, then squeezing may have to do in between the rare opportunities for more hobby-like activities. This is a good place for mindfulness. Here are a few things you can do. Take your hands off the keyboard and take one slow breath with your eyes closed and pay attention to how it feels in your body. Take twenty seconds to drink your glass of water instead of five seconds and pay attention to how it feels going down. When you’re walking from one place to another, listen to the sounds around you as you go. Wash your hands slowly, just to feel, see, smell, and hear the experience.

Original photo courtesy of Eric Dutton.

Eric Dutton is a licensed clinical social worker at Gainesville Healing House in Gainesville, FL. He received his master’s degree in social work from Florida State University. He works with clients ages 12 and up, many of whom have a history of childhood trauma, using Eye Movement Desensitization and Reprocessing (EMDR), mindfulness training and other approaches.

I have heard of being mindful, but what is it exactly?

I’m not going through any major life crises but just feeling a little down. Can I schedule an appointment to talk to a therapist on my own?

Yes. That’s a perfectly good reason to talk to a therapist. You don’t need to wait until you’re feeling worse to get some help feeling better. You can call the therapist directly. Most therapists don’t require a referral from a doctor or anyone else.

What advice would you give someone who is considering therapy? What is the best way to find the right provider?

Know that you deserve help. It’s okay to start therapy for any reason, it’s okay to stop at any time, and it’s okay to change therapists.

There are several ways to find a provider. You can ask your doctor, or any health professional, for a recommendation. Ask the ones who know you best. Maybe that’s your gynecologist or your chiropractor.

If you don’t have anyone you trust for a recommendation, then you can do an internet search, you can search psychologytoday.com, or you can call your insurance plan and ask for a list of therapists who are in-network.

If you want to see a mental health professional who can prescribe medications, then you will want to look for a psychiatrist or a psychiatric nurse practitioner. Those appointments will probably be a half-hour or less and take place several weeks or months apart. If you want weekly talk therapy sessions that last about an hour, then you’ll want to look for a therapist or psychologist. Don’t worry too much about the letters after a therapist’s name. You could do a Google search for “differences between LMHC, LMFT, LCSW, and PHD,” but reading that information will be less useful than reading what the therapists say about themselves.

ALTSCHULER

Read the bios at psychologytoday.com or find the therapist’s website.

Find someone who sounds good to you. And know that many therapists have full schedules, so you may have to call several before you find one who has room to schedule you.

What resources are available for people who may not seek counseling due to financial restrictions?

If you have insurance, call your insurance plan and ask for a list.

Search psychologytoday.com and select the options you need under the “price” tab after you’ve searched for your town or zip code. I’m on the board of a charity in Gainesville called Healing For All, so you can look us up. You can call 211 to talk to someone who can help you find local mental health services. In Alachua County, you can call the Crisis Center at 352-264-6789. You can call the National Alliance on Mental Illness (NAMI) hotline at 1-800-950-6264. You can call the national suicide prevention hotline at 1-800-784-2433.

And if you think you need to be hospitalized immediately, you can call 911.

WELLNESS360 | JANUARY/FEBRUARY 2022

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CLEANING GENIE

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Can Being Fully Present Make Me Healthier?

BY LINDSEY JOHNSON, MS, MCHES, CF-L1

Mindfulness has become a buzz word in the last several years but what does it actually mean and can anyone do it?

According to Mindful.org, mindfulness is “the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.” The American Psychological Association (APA) also adds that it is “a moment-to-moment awareness of one’s experience without judgment.” In other words, being mindful means taking notice of what is happening within and around you in a non-judgmental fashion.

Many people think of mindfulness solely as it relates to traditional meditation - crosslegged on the floor with closed eyes - but mindfulness can be practiced anywhere at any time.

Why should I start a mindfulness practice?

Is mindfulness for me? Are there benefits to this practice? Life is so busy - who has time to focus on one thing at a time? Aren’t we being praised for multitasking?

THE DOWNSIDE OF MULTITASKING Psychology Today debunks the myths on productivity and multitasking. There are many disadvantages to completing several activities simultaneously, particularly as it relates to using our phones while we are also trying to accomplish other tasks - sound familiar? It can cause harm to our brains (particularly in the areas of cognitive control, motivation and emotion), lead to problems in relationships (who likes being ignored while your partner is on their phone?), increased distractibility, memory problems and make you more likely to walk into traffic or fall and break bones.

How useful is multitasking if it ultimately clouds our minds?

BENEFITS TO MINDFULNESS On the flip side, Verywell Mind, a partner of Cleveland Clinic that prioritizes mental health, says there are some major benefits to a regular mindfulness practice. Whereas multitasking can negatively affect our memory, mindfulness actually boosts our power to remember. Mindfulness can improve relationships with others, perhaps because we are noticing their flaws non-judgmentally and have more patience with them. Other benefits included sustained attention span, cognitive flexibility, increased emotional regulation and better physical health, particularly in regards to fibromyalgia, Type 2 diabetes, rheumatoid arthritis and psoriasis. As if those benefits weren’t enough to start getting mindful immediately, what about decreased symptoms of depression as well as reduced stress and anxiety? According to the Global Organization for Stress, 75% of American adults experienced moderate to high stress levels within the past month and the APA’s Stress in America 2020 study declares that we are currently in a national mental health crisis. Sounds like most of us could benefit from some stress relief!

WELLNESS360 | JANUARY/FEBRUARY 2022

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How Can I Practice Mindfulness?

Mindfulness can be practiced anytime, anywhere. There are many parts of our daily routines that we do on autopilot. But what would happen if you completed these tasks with intention?

IN THE CAR

Many of us spend a lot of time in our cars, traveling to and from work or errands or afterschool activities. We allow ourselves to get frustrated with other drivers, traffic or finding the perfect song on the radio. Next time you get behind the wheel, put your phone down and take notice of everything around you. Are cars speeding? What is the weather like? Do you notice any smells?

How is the temperature in your vehicle? Are they building a new store at the next stop light?

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AT WORK

Running from meeting to meeting, phone ringing off the hook, incessant chain of emails, interruptions from coworkers.

Sometimes it can feel overwhelming and exhausting. The to-do list can be long and it is easy to run through it mindlessly so you can feel accomplished. But what if you tackled each individual task with full attention and purpose? Try reading a single email at a time and focusing your full attention on what it says. Take a deep breath and notice how it feels going in and out of your body. How does the keyboard feel under your fingers? Are the keys sticky or do they type easily? What is the ambiance in the room? Is there music playing? Is there an aroma? How is the lighting - bright fluorescent lights or dim lamps? What does your chair feel like?

How is your posture?

WHILE EATING

One of the most common ways to ease into a mindfulness practice is to try mindful eating. Take a bite and chew slowly, paying particular attention to the taste, texture and temperature of the food you’re eating. Savor every bite and notice the sensations of how it feels while you chew and swallow.

Slowing down and savoring food can help you identify sooner when you are satiated. Healthline reports that mindful eating can also help you lose weight by reducing stress and changing eating habits.

IN THE SHOWER

Maybe you want to try mindfulness in the shower. How does your shampoo smell? What is the feeling and texture of your soap? What is the water temperature? How does your body feel underneath the running water? Is your towel plush or rough? Does it smell like laundry detergent?

Being fully present in the moment allows us to use our senses to detect and notice details that we would otherwise dismiss.

It quiets the “monkey mind” that has multiple competing thoughts by focusing specifically on one task. Mindfulness allows us to get the full experience out of every experience.

Mindfulness is an ability that every person possesses.

Culturally speaking, we have been trained to be on the go and rush through activities.

This is why mindfulness is a “practice” - it’s something we must regularly apply to become more effective. This skill does not come easily for everyone. Take time to intentionally focus on your current internal and external status and quietly observe, without judgment, what is happening around you. This regular practice can help you relax in the moment and for days to come. What do you have to lose?

LINDSEY JOHNSON MS, MCHES, CF-L1

How and Why I Use Mindfulness Practices My life often feels rushed and frantic. Between work, family and other responsibilities, I feel pulled too thin. As an introvert, this is particularly difficult for me because I often don’t get the quiet solitude time to recharge that I need to feel balanced. Cue mindfulness practices. One of the quickest ways to calm the racing heartbeat and shallow breath is to become mindful.

Sometimes this is taking a few slow, deep breaths and concentrating fully on those breaths. Quite often this is when I’m in line at the store. Instead of grabbing my phone and mindlessly scrolling social media, I quietly observe. I notice the titles on the magazine covers, the flavors of gum on the shelves, the glasses the cashier is wearing. I pay attention to my surroundings fully and it calms me. So next time you need a quick anxiety detox, take a few minutes to be fully present and see what happens!

WELLNESS360 | JANUARY/FEBRUARY 2022

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Mind Matters

How Psychedelic Drugs Could Be the Wave of the Medical Future

BY LINDSEY JOHNSON, MS, MCHES, CF-L1

Many people think of drugs like LSD (“acid”) and hallucinogenic mushrooms (“shrooms”) as drugs used by peace loving hippies who want to take a “trip” and escape reality. But what about psychedelic drugs being used in microdoses as a treatment for mental health conditions? Is this the wave of the future?

According to Harvard University, psychedelic drugs affect serotonin, which helps cells communicate within the body. Serotonin has a reputation for being a happy hormone, but it’s also associated with eating, sleeping, regulating body temperature, memory, cognition and more. There is a common class of antidepressant medications called Selective Serotonin Reuptake Inhibitors (SSRIs) that work to combat depression by increasing the levels of serotonin in the brain.

While our parents taught us to “say no to drugs,” our doctors may soon tell us differently.

In recent years, researchers have begun studying psychedelics in smaller doses called “microdosing” as a potential therapy for several health conditions. These studies take a very small dose given to subjects over a course of several days or weeks to study the effects on mood, behavior and more. Third Wave, a Public Benefit Corporation established to report on scientific research on the use of psychedelics, reports that a microdose of LSD or psilocybin mushrooms typically does not produce the

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same hallucinogenic properties of a “standard” dose. Microdosing does not cause the user to notice any immediate or obvious changes to cognition or behavior. Third Wave says that a microdose of LSD is approximately 1/16 to 1/5 of a single tablet.

The body of research is growing but results are promising. Ongoing studies include using microdosing to treat a wide variety of conditions.

There is some research that points to microdosing reducing inflammation within the body, which could have implications for a multitude of conditions. Current studies are investigating the effect on wellbeing, mood, anxiety, depression, creativity, productivity, cognitive function flexibility, adult attention deficit hyperactivity disorder (ADHD), bipolar disorder, addiction, chronic inflammation and Alzheimer’s Disease.

While psychedelics may be the wave of the future for some, it is not without risks. Harvard University reports that some study participants have reported negative side effects including difficulty sleeping, overstimulation, migraines, anxiety

and physical discomfort. Research has not yet determined if this is due to dosing, schedule, type of drug taken or individual biochemistry. While psychedelic drugs taken in small doses may eventually be a common treatment, it’s still too soon to know all of the possible benefits and risks.

Experts advise against self-medicating with psychedelics due to potential complications.

According to the Drug Policy Alliance, LSD and psilocybin are classified as Schedule I drugs in the United States, meaning that it is illegal to manufacture, buy, possess, process or distribute without a license from the Drug Enforcement Administration (DEA). This designation also means that currently it is not an accepted medical treatment. A few localities have decriminalized psilocybin mushrooms, but they are still illegal in most cities. While these drugs may be available eventually to treat certain conditions, currently they could come with drug charges and unexpected side effects. Steer clear until they

become mainstream to avoid unintended consequences!

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Mind Matters

Breaking Down the Barrier to Accepting Compliments

BY KENDRA MILLER

If it’s happened once, it’s happened a thousand times - you’re in a work meeting and are complimented on a job well done for a project. Except instead of thanking everyone for their kind words, you blush and slunk down behind your notes (or monitor in the age of Zoom). Or maybe you run into an old friend at the supermarket who compliments your outfit. “This old thing?” you might say as you avoid eye contact and try to steer the conversation elsewhere.

What is it that causes us to shy away from compliments?

An article published by Psychology Today links aversion to compliments to low self-esteem. For many individuals, their minds can’t reconcile the notion of acclaim or praise from another person with their own notions of low self-worth.

Whatever the reason for struggling with compliments, let’s make 2022 the year we break the cycle of shying away from praise. Here’s a couple of practical tips to help us get there.

PRACTICE PRAISING YOURSELF.

Start by becoming comfortable with praising yourself as part of accepting praise from others. Common Language for Psychotherapy Procedures, a training guide for therapists, suggests beginning this training of self praise by converting people's comments into relevant praise for themselves.

Additionally, each time you accomplish something, take a moment to pat yourself on the back for a job well done.

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JUST SAY “THANK YOU.”

A 2014 Entrepreneur article says it’s simple, it’s powerful, and it’s probably the best thing you can say when given a compliment. It serves as a humble response so you don’t have to worry about coming across as if you’re “tooting your own horn,” but it conveys gratitude to the giver. If you are not one to take praise, you can gladly accept it with a “thank you” and keep the conversation moving.

COUNT TO THREE BEFORE YOU RESPOND TO A COMPLIMENT.

A 2010 study published in the Journal of Experimental Social Psychology reveals that people with low self-esteem struggle to accept compliments because they doubt their sincerity. They may deflect the compliment or brush it off as no big deal. Allow the giver to express their gratitude for you without interrupting or saying it was nothing.

PRACTICE GRATITUDE DAILY.

While it may seem that wanting to appear gracious and humble is what turned us off from compliments in the first place, we can focus our gratitude in such a way that it will make receiving compliments easier. U.K. group Evolving Minds says paying special attention to gratitude for your successes and achievements as well as the kindness of others can help you better receive kindness.

For many of us, it is far easier to give compliments than to receive them. Whatever the root cause of this praise avoidance, with a few simple actions of recognizing our own achievements and the kindness of others, we can learn to accept compliments.

Don't feel bad for saying thank you!

It serves as a humble response and conveys gratitude to the giver.

GAINESVILLE DERM

Finance

Let's Talk Money: Practical Tips for

Talking to Your Partner about Finances

BY KENDRA MILLER

Now that you know what topics you need to cover, here are a few tips to navigate the conversations about finance s with your partner.

Be honest and open about your attitudes on money.

Are you focused on making sure you have money in the bank today and your partner is focused on saving for the future?

This is the time to explore potential differences in financial priorities you may have. These conversations will build a strong foundation of trust.

Money makes the world go round, but unfortunately it can be the cause of significant stress in our lives and in our relationships. Differences in opinion regarding joint or separate bank accounts, lack of communication on saving versus spending on large purchases and differing financial goals can lead to strain on a relationship. In fact, a study published in Couple and Family Psychology states that 36.7% of study participants and at least one partner from 55.6% of couples said financial problems were a major contributor to their divorce.

According to Ramsey Solutions, a top financial education program, clear and open communication about goals, dreams and values is the key to getting on the same page as your partner regarding finances.

It can be scary and difficult to talk about money with your partner and you may not know where to begin. Here are a few questions to get you started: WHAT ARE YOUR MONEY GOALS? Your dreams and your goals are closely tied to money, so discuss what you want to save for. What are your dreams for the future?

HOW WILL YOU COMBINE FINANCES? Consider your preference of joint or separate bank accounts and the implications of both decisions. If you decide to do split accounts, discuss how you will pay for joint expenses such as household bills as well as large investments such as a home.

WHAT ARE YOUR MONEY TENDENCIES? Determine if you and your spouse are savers or spenders - what is your money mindset? How can you compromise in this area?

WHAT ARE YOUR MONEY FEARS? How you were raised can have a big impact on how you approach money as an adult. Think about what you were taught about money and if there are any fears you need to address with your partner.

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Take turns speaking.

Listen to each other, ask questions and take time to understand what the other person is saying. Don’t start thinking of your next response while they are talking.

Make a plan together.

Tackling money problems as a couple can make the task seem a lot less daunting - whether it is paying down debt or saving for a new car. It’s important you both agree on the plan!

Keep on talking.

Have regular chats and checkups on your finances.

This keeps everything open and honest, prevents secrets, and makes sure that nothing stews into an argument down the road.

Money is always going to be there, like it or not, but it doesn't have to be the root of all your problems.

By working with your partner to communicate honestly about your finances you can help avoid becoming a statistic and have a healthy relationship with money and your partner.

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Spotlight360

Gaby Rubeis

Meet Gaby Rubeis, a full-time nursing student at Santa Fe College. In her free time, Gaby coaches group fitness classes at Swamp City Fitness. After a career in volleyball, Gaby is now a CrossFit enthusiast! Gaby already has an undergraduate and master's degree but decided to further her education and is loving the clinical aspect of nursing. She has not yet decided what field of nursing she wants to go into yet but is considering trauma/ICU, psych or pediatrics.

What advice would you give others who want to get fit?

Just try something! I was a team sport athlete for nearly my entire athletic life, so I had never really had to just do my own thing in the gym. I always had a coach putting me through drills and what not, and I was terrified to try group classes especially CrossFit. I am a firm believer in exercise and moving your body, and it absolutely does not need to be CrossFit. Whatever keeps you interested and consistent and makes you happy is what you should do to stay active and healthy.

I have been so fortunate to grow up with an older sister who set an amazing example for me. She is an amazing athlete, and she has really paved the way for me in so many ways in my life. Prioritizing health and wellness is one of them. If you don’t take care of yourself, then how can you take care of others? It may seem selfish to some, but I think self-care is one of the most important things we can do for ourselves. For me, my biggest form of selfcare is exercising and taking care of my body. Exercising helps me stay focused in school, and helps me be a more pleasant person to be around. I make sure to exercise first thing every morning before I coach or do any school work so that I don’t even have to worry about fitting it in on busy days.

What obstacles do you face in maintaining a healthy lifestyle?

Whether it be my body image, a skill I cannot do or cannot do as well as someone else or maybe a weight that I cannot lift, I find myself constantly comparing myself to others. I am constantly looking down upon myself. It is a bad cycle to get into, so that has really been a focus of mine both in school and in the gym. I have to continuously remind myself that I have made so much progress both in school and in the gym and really the only person I am competing against is myself.

What do you like most about CrossFit?

I love the people that I have met throughout my time in CrossFit. Whether at a gym I have been a member or coach at or a gym I have dropped in at, the people are always so awesome and fun to workout with.

What is the hardest part of it?

Mental strength. Sometimes you are mentally not all there and just not motivated to workout. Getting through a workout when your mind is keeping you back can be really tough.

However, you never regret working out, so I just have to tell myself that a lot on those types of days.

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What does your training schedule look like?

I typically wake up around 4 a.m. everyday and go train for about an hour or so before I coach in the mornings. I will usually do my lifting and a short workout, and then, depending on my schedule, I fit in a run or a CrossFit class in the evening.

What other types of exercise do you enjoy?

Running or walking and tennis (although I am absolutely terrible). I will still mess around with volleyball every now and then if my boyfriend is up to it! My boyfriend and I also go paddle boarding when the weather is nice!

Photo by Brandon Chestnut

How do you balance nursing school, coaching and keeping your own health as a priority?

Photo by Liz Rubeis

Do you follow a specific diet or eating pattern? Do you meal prep? Any foods you limit or avoid? Do you count macros?

I first started changing my diet my freshman year of college, and I had gone pretty much full Paleo. I lost a lot of weight and overall felt really good physically and mentally.

However, once I started CrossFit, I went a little loose Paleo where I added in things like oatmeal and potatoes, but I was still pretty strict with my diet. I was counting and logging macros, and I saw a ton of success. It really was not until I started dating my boyfriend that I stopped being so meticulous about my macros and meals, which has really been great for me overall. I think tracking your food is great, and it really works, but it started to overtake my life, and I was not enjoying going out to eat or hanging out with friends. I am slowly getting a better relationship with food and listening to what my body wants versus restricting it. When I was working full-time for a corporate office in Orlando, I would meal prep breakfast and lunch. During grad school, meal preps also included dinners as I would have to eat dinner during class at night. Now, because I do a lot of my nursing school lectures on Zoom, and therefore I am home a lot more, I do not meal prep as much anymore, but I am a creature of habit and eat nearly the same things everyday. Once I become a nurse and work in the hospital for 12 hour shifts, I will definitely bring back my meal prep!

How do you live a wellness360 life (balanced/well rounded/happy)?

Living a balanced and happy life is surrounding yourself with the people that want the best for you. I owe most of my healthy lifestyle and success to my family and friends.

Without my parents, sister, boyfriend and friends, I would not be where I am today both in my schooling and in the gym.

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Community

We Tried It! STARTING A NEW HABIT

MEGAN

Starting a new habit can be hard. According to a study in the European Journal of Social Psychology, it takes anywhere from 18 to 254 days to form a new habit and approximately 66 days for it to become automatic. This number varies based on the individual and the ease of the new habit. In the spirit of self-care, our team tried some new healthy habits we want to adopt. Here’s how it’s going!

ANIBAL

NICOLE

LINDSEY

New habit: Writing in a Daily Gratitude Journal

New habit: Spending Quality Time with Pets

New habit: Taking Daily Medication

New habit: Meditation

I decided to start this new habit because I tend to worry about basically everything.

This anxiety has made it easier for me to notice the things that are going wrong in my life more so than the things that are going well. Each morning, I took about five minutes to pick three things that I was grateful for that day and wrote a short description of why I was grateful for each. Sometimes they were big things like “I’m grateful for the roof over my head,” and other times it was as simple as “I’m grateful for my socks keeping my feet warm today.” No matter how big or small each thing on my list was, they all felt equally as important. Overall, I feel like this practice has made me more aware of the goodness around me and has helped me stay positive even on my worst days. It only takes a few minutes out of my day and it’s definitely a habit I plan on sticking with!

With all that is going on during the holidays and personal responsibilities, I began noticing a decline in how much time I was allocating for winding down after a day of work and simply relaxing.

Sadly enough, this apparent “lack of time” also affected the time I spent interacting with some of the other members of our household: our dogs.

When I get home, these two amazing puppies always receive me as if I’m the best thing that has happened to them all day, no matter how their day may have been.

Taking our medication … it seems so easy. We go to the doctor and they prescribe us medications and vitamins to make us feel better. We fill prescriptions and pick up.

We bring them home, we set them on the counter and we forget! The story of my life.

So, for the last thirty days, I have made an active attempt to take my medicines and vitamins on the regular! And you know what, I feel better!

Mind blowing isn’t it? In order to help me remember, I downloaded the app MediSafe onto my phone and set alarms to go off to remind me what to take when. The pill bottle shaker sound and gentle reminder has definitely helped keep me accountable!

While I’ve been meditating for a few years, I have not always been consistent so I wanted to start a new habit of meditating daily. My idea was to do it first thing in the morning to start my day on the right foot. While this sounded good in theory, it wasn’t so good in practice.

I found that I wasn’t quite awake yet to get the full benefit and the demands of kids and dogs start as soon as they hear me stir! I experimented with different times of day (lunchtime, evening, midafternoon) as well as different types of meditation and lengths of time.

Sometimes I used the Insight Timer app (either for guided meditations or just to time myself) and other times I just allowed myself to be.

While I’m still working out the best way to incorporate this into every day, the benefits are undeniable. I leave each session feeling relaxed, refreshed, renewed and that I am truly tapping into my inner wisdom.

I’m open to guidance that is not interfered with by daily distractions.

I highly recommend meditation to everyone (even if it’s only a couple minutes!) It is particularly helpful during stressful times to clear the head and get back to neutral.

An office colleague suggested I should use this opportunity to spend more time with them each and every day, whether it meant playing in the yard for a few minutes or just really focusing on them. What a perfect idea this was! I found it to be extremely therapeutic – to be able to unplug from life’s constant distractions, even if it was for just a bit each day, and enjoying how much of a gift it is to have these two crazy but amazing dogs be part of my life.

In a nutshell: While finding the time in your day to start a new habit may be difficult at first, the results were beneficial and before you know it, your new habit will be just another part of your daily routine!

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WELLNESS360 | JANUARY/FEBRUARY 2022

KINETIX PHYSICAL THERAPY INVITES YOU TO OUR

2022 Anniversary Event It’s our anniversary, but we’re giving YOU a special gift:

COMPLIMENTARY PHYSICAL Kinetix Physical Therapy 2839 SW 87th Drive THERAPY CONSULTATION Gainesville, FL 32608

This is ideal if you are suffering with: KINETIX

• Low Back Pain • Shoulder Pain KINETIX • Knee Pain A Consultation is ideal if you• are suffering with: • Neck Pain • Sciatica Arthritis • Dizziness MORE...

• Imbalance ~ Low Back Pain ~ Knee Pain AND ~ Shoulder Pain ~ Neck Pain ~ Sciatica ~ Arthritis Call today to reserve your complimentary consultation. ~ Dizziness ~ Imbalance ~ And more…

We only have 20 spots available!

Celebrating 12 Years of Serving You!

ree Consultations are for:

Offer ends 2/28/22 or when appointments are filled.

All past clients who have not been to PT recently

352.505.6665 | KINETIXPT.COM

All present clients who have another problem currently not being treated

2839 SW 87TH DRIVE (Located in Haile Plantation Market Square)

All family, friends, neighbors & co-workers of our past & present clients

eserve your complimentary consultation @ 352-505-6665

**The first 10 people who call will get a bonus offer YO Ufollowing: R SUPP which may include one of the

ORT HELPS TO FIND A CURE

FIGHT OVARIAN CANCER

~ Laser Therapy Session ~ Foot Levelers Scan ~ Wellness Consultation ~ ~ www.kinetixpt.com ~

5K WALK

PRANCING HORSE

100% OF THE PROCEEDS HELP OUR LOCAL COMMUNITY March 26, 2022 Prancing Horse Farm 28515 NW 46th Avenue, Newberry FL 32669

Registration and checking-in at 7:30am • Race time 9:30am To register visit: https://secure.qgiv.com/event/sandysprintprancinghorsefarm/ WELLNESS360 | JANUARY/FEBRUARY 2022

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Community RECURRING EVENTS Haile Farmers Market

8:30 a.m. - Noon Haile Plantation hailefarmersmarket.com This event repeats every Saturday.

Friday, January 14 The Gainesville Orchestra’s Richard Strauss! Alpine Symphony

7:30 p.m.

Phillips Center for the Performing Arts gainesvilleorchestra.com/concerts.html

Saturday, January 15 Farm to Table Dinner #4 - The Soil 3 - 7 p.m.

Swallowtail Farm swallowtailcsa.com

Saturday, January 29 Sunday, January 30 Sunshine State Book Festival

11 a.m. - 5 p.m. Saturday (Oaks Mall) 1 - 5 p.m. Sunday (Matheson History Museum) sunshinestatebookfestival.com

Sunday, January 30 The Florida Bridal Expo

11:30 a.m - 3:30 p.m.

Best Western Gateway Grand thefloridabridalexpo.com

Saturday, February 5 GRIT Strength Challenge 8 a.m.

Fort King, Ocala ocalafl.org

Now through January 2 Measurement Rules Exhibit

Cade Museum cademuseum.org Check out this traveling exhibit from the Children’s Museum of Pittsburgh all about measurement!

Now through January 9 Tiny Titans: Dinosaur Eggs and Babies

Florida Museum of Natural History floridamuseum.ufl.edu

9:30 a.m. - 5 p.m.

9404 SW Archer Road, Gainesville hoggetownemedfaire.com Step back in time and cheer on jousting knights, wander through the medieval marketplace, witness a battle on the living chess board, partake in olde world games and rides and feast on food fit for a king.

Saturday, January 1

Monday, January 17

NEW YEAR'S DAY

MARTIN LUTHER KING JR. DAY

Saturday, January 8 Sunday, January 9 Kanapaha Botanical Gardens Camellia Show

Saturday, January 22 Bats and Brews

Kanapaha Botanical Gardens kanapaha.org/events

Sunday, January 9 Vision Boards and Mimosas 11 a.m. - 1 p.m.

Pinspiration Gainesville pinspiration.com

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Saturday, January 15 Sunday, January 30 Hoggetowne Medieval Faire

WELLNESS360 | JANUARY/FEBRUARY 2022

1 - 5:30 p.m.

Swamp Head Brewery allevents.in

Saturday, January 29 Newnan’s Lake 15K 8:30 a.m.

Earl P. Powers Park runsignup.com

Saturday, February 5 Category 5K Run/Walk 8:30 a.m.

Depot Park runsignup.com

Saturday, February 5 Springs Run 7.2K

11 a.m.

First Magnitude Brewing Company runsignup.com

Sunday, February 6 Souper Fun Sunday

Saint Francis Catholic Academy sfcawolves.org Souper Fun Sunday is Gainesville's premier soup tasting competition featuring over 30 soups from area restaurant and catering chefs. Local celebrity judges and attendees determine the winners. Come taste the delicious soups Gainesville has to offer and vote for your favorite!

Sunday, February 6 Gainesville VegFest

10 a.m. - 3 p.m.

Depot Park facebook.com/GainesvilleVegFest/

Saturday, February 12 Farm to Table Dinner #5 Fresh Water 4 - 9 p.m.

Swallowtail Farm swallowtailcsa.com

Saturday, February 12 American Heart Association Heart Ball

6:30 p.m.

Hilton UF Conference Center allevents.in

Monday, February 14

VALENTINE'S DAY Saturday, February 12 Sunday, February 13 Brick City Anime Festival

10 a.m. - 6 p.m.

World Equestrian Center, Ocala brickcityanimefestival.com

Saturday, February 19 Sunday, February 20 LifeSouth Race Weekend (5K, Kids Marathon, Half Marathon) Bo Diddley Plaza runsignup.com

Monday, February 21

PRESIDENTS' DAY

Friday, February 18 Saturday, February 19 Olustee Festival 9 a.m.

Downtown Lake City olusteefestival.com

EARLY LEARNING COALITION

WELLNESS360 | JANUARY/FEBRUARY 2022

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KIRSIKKA

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WELLNESS360 | JANUARY/FEBRUARY 2022