Wellness360 Magazine January/February 2024

January/February 2024 Volume 8 • Issue 5 wellness360magazine.com

THE

new beginnings ISSUE

SWAP THIS FOR THAT THIS YEAR...YOU WON'T BE SORRY!

30 DAYS OF NEW ADVENTURES

4 WELLNESS TRENDS IN 2024 YOU MUST TRY!

FINDING YOUR FRESH START

GASP

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GASP

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PUBLISHER & EDITOR-IN-CHIEF ART DIRECTOR

Nicole Irving Aníbal Rodríguez

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Shane Irving

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Hannah Shelton Julia Bauer, Nicole Irving, Lindsey Johnson, Cole Purvis, Ted Spiker, Tracy Wright

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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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ALTSCHULER

WEST HEALTH SPA

SAGE WELLNESS

19 features

19 Finding Your Fresh Start

THE

new beginnings ISSUE

ON THE COVER

New Year. New Beginnings. For some of us, the ushering of a new year brings forth the opportunity for a fresh start. Whether we are looking to better our well-being, finances or just looking to have a better outlook of things, we have covered a few stories to help you achieve your goals!

Have we ever considered why we wait until the New Year or even a birthday or anniversary to set goals for ourselves? As it turns out, there is an explanation to this phenomenon.

47 Did You Know?

What do eyelashes, stars, avocado and Indian elephants have in common?

Probably very little, but they do share fascinating facts we may not know.

CONNECT WITH US /wellness360magazine @wellness360mag @wellness360mag /wellness360mag

10 WELLNESS360 | JANUARY/FEBRUARY 2024

JANUARY/FEBRUARY 2024

in every issue HEALTH 15 Dealing with Diagnosis: How to Cope

17 4 Health and Wellness Trends

17

For 2024

STYLE + GEAR 23 The Ultimate Gift to Celebrate a New Adventure

FITNESS 27 Time for New Gear!

When to Replace Your Favorite Fitness Items

28 Power Rankings: Resolutions How do yours stack up?

LIFESTYLE & TRAVEL

NUTRITION 33 Pushing the Limits of Your

Palate: The Importance of Trying New Foods

35 Easy Food Swaps for Healthy

Eating Habits in the New Year

38 Grapefruit: Benefits and Myths

51 30 Days of

New Adventures

MIND MATTERS 54 6 Books to Enlighten the Spirit and Motivate Your Year

COMMUNITY

FINANCE 43 Cha Ching! How to Manage a Windfall of Money

33

57 Calendar

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28 WELLNESS360 | JANUARY/FEBRUARY 2024 11

Editor's Note

carpe diem!

We all have had one. Those years that have tried us, tested us, challenged us, made us question our direction and purpose.

But, alas, a new year has come, vibrant with fresh ideas, opportunities, friendships, and nuggets of wisdom and purpose. It’s a time to reflect on the past, including the negative, and channel it to grow and learn from. How you navigate the next 12 months and beyond is up to you.

However, one thing is for certain — you are the captain of your ship, so seize the day, my friends. Carpe diem!

I know. Carpe diem-ing is sometimes harder than it sounds.

I get it. I get stuck in ruts, playing victim to my own bad habits and patterns. Leaving the toothpaste cap off, not finishing that venti Starbucks order, skipping workouts, paying for unused subscriptions (aka the gym I should be working out at) eating late at night, saying “yes” to everything and skipping drinking water…for an entire day.

Like the rest of us, I’m a human navigating the good with the bad, oftentimes just trying to survive yesterday to make for a better tomorrow. As the years fly by, and they are certainly flying by, “carpe diem” seemed like a frivolous phrase to entertain. But not anymore. I am here for it, and I will take that challenge. Let’s carpe-diem all the newness we can this year! I am game for it and ready to take it head on.

So, what is on my newness journey this year? Ahh, I thought you’d never ask.

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My top 8 “carpe diem” moments of 2024: 1. Engage in a hobby that brings me joy 2. Move my body at least 5 times a week (better than the zero times in 2023) 3. Try my hand at mediation and yoga (with or without wine? Jury is out) 4. Drink. More. Water 5. Spend more time with the people I love and adore 6. Release pessimistic thoughts and words 7. Did I mention water?

8. Say “yes” to FUN! No matter what’s on your carpe diem list for 2024, remember to show yourself grace and move slowly into new changes! I can’t wait to reflect on this list in 12 months to see how much I was able to welcome into my new mindset. And, of course, I can’t wait to hear about your carpe diem 2024 journeys.

In Peace and Happiness, Nicole

Nicole Irving, Publisher, EIC nbirving@irvingpublications.com

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Health

Dealing with Diagnosis: How to Cope

BY TRACY WRIGHT

An unexpected physical diagnosis can cause undue stress on an individual, their families and friends. While it may seem natural to focus on physical health, the mental health of that person cannot be understated. It can cause major anxiety and depression.

As noted by Dignity Health, “anger, denial, fear, and anxiety are all normal reactions to bad news. Allow yourself the chance to work through the emotions.

How long this takes varies for everyone.”

It’s important for people grappling with a difficult diagnosis to understand that they are not to blame or believe that their future is certain, said the American Cancer Society.

THE MAYO CLINIC RECOMMENDS EIGHT STEPS WHEN FACED WITH A DIFFICULT DIAGNOSIS: • Get the facts about your health condition • Express your feelings • Set up a support network • Focus on healthy habits • Set realistic goals • Concentrate on what brings you meaning and purpose • Focus on your abilities, not limitations • Use various coping strategies Open communication with your health care team is also important, as they can help guide you through these steps and better inform your diagnosis.

Dignity Health explained that “understanding as much as you can about your illness and treatment options allows you to have a two-way conversation with your doctor. You can discuss the pros and cons of treatment options and ensure that your care plan matches your values and lifestyle.”

Support systems are important before, during and after a diagnosis. While this could entail those closest to you,

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it may be helpful to find support groups of people who have dealt with the same conditions and can better understand what you are going through. Look for local community, place of worship or healthcare groups that may offer these resources.

While you may feel hopeless, keeping a healthy lifestyle is paramount. This means a nutritious diet, an adequate amount of sleep and activity that is within the recommendations of your health professional.

Having a focus on your daily goals can also help. This means understanding what is most important to you and what you can achieve each day.

“Find time for the people and activities that are personally rewarding and meaningful. Stay connected, or reconnect

with family and friends, especially those who have a positive, optimistic outlook on life,” as noted by the Mayo Clinic.

Several coping strategies can help when feeling down. This may include meditation or deep breathing exercises, journaling, puzzles or reading, faith and spirituality, or other leisure activities that don’t cause undue mental or physical stress.

Even with these modifications, people may still feel adverse mental health effects.

“Feelings of depression are common when patients and family members are coping with cancer. It's normal to feel sadness and grief. Dreams, plans and the future may seem uncertain. But if a person has been sad for a long time or is having trouble carrying out dayto-day activities, there is reason to be concerned,” according to the American Cancer Society.

Seek professional mental health support if these tactics don’t seem to help. Look for trusted local professionals or virtual services that can help you deal with your depression or anxiety. This may mean a range of interventions from therapy to medication, if needed. Visit nami.org for a list of national and local mental health resources.

PURE AESTHETICS

WELLNESS360 | JANUARY/FEBRUARY 2024 15

“A brain tumor almost took this away from me.”

Taylor Green, brain tumor survivor OPEN

A designation from the National Cancer Institute places the UF Health Cancer Center among the nation’s top cancer programs. This distinction means patients like Taylor have access to breakthrough research and leading-edge treatments.

“I love fishing and being on the water. When I was diagnosed with a brain tumor, the experts at UF Health knew exactly how to treat me. They explained it in a way I could understand and worked as a team to save my life. Now, I’m back on the water doing what I love most.”

Visit UFHealth.org/Cancer to learn more about our NCI designation.

Health

4 Health and Wellness Trends For 2024

BY LINDSEY JOHNSON, MS, MCHES, CF-L1

4. Wearables

At the start of each new year, many people take a renewed interest in their health and vow to start on a healthier path. This year’s trends show a continued interest in mental health, tracking biometrics and gut health.

1. Meditation Apps

Although meditation apps have been around for a dozen years or more, a continued focus on self-care and mental health have kept them relevant. The State of Mental Health in America Report cites that 19% of Americans are living with a mental health condition and 30% of American adults currently report depression or anxiety (Kaiser Family Foundation).

The Calm meditation app, developed in 2012, is now worth over $2 billion. Another popular app, Headspace, has been downloaded by over 100 million users around the world. Other popular apps include Ten Percent Happier, Insight Timer and Breethe.

These apps include guided meditations and other resources to reduce stress and improve mental health.

2. Sleep Pods

According to the National Heart, Lung, and Blood Institute (NHLBI), around 50 to 70 million Americans have sleep disorders and approximately a third of Americans do not get the recommended amount of uninterrupted sleep necessary for optimal health.

To help combat this problem, many major corporations such as Google, NASA and Mercedes-Benz are installing sleep pods or quiet space for employees to take a rest during the workday.

Napping at work may no longer get you fired! Top sleep pod brands include MetroNaps, Pop & Rest and Podtime. A focus on sufficient sleep will continue to be on the forefront of the wellness horizon for general health as well as productivity and wellbeing.

Wearable technology has been mainstream since the early 2000’s, with the original FitBit hitting the market in 2007. The 2022 global market for health wearables is valued at $26.8 billion, a clear indication that these devices are still very popular and have come a long way in tracking abilities.

3. Probiotics

A study published in the journal Gastroenterology reports that over 60% of people experience at least one uncomfortable gastrointestinal symptom each week. Gut health is closely tied to overall health, including the immune system and mental health. As people experience increased gastrointestinal distress, they are turning to probiotics as a solution. Probiotic sales reached $56.6 billion in 2020 and is estimated to reach $76.7 billion by 2027, according to Statista.

Emerging in the probiotic space is a product designed to cure hangovers, developed

by Zbiotics. Also on the horizon are probiotic blends specifically tailored to the user, such as those developed

by Sun Genomics. They will use a stool sample analysis to create a blend to target the specific needs of the individual.

Today’s top wearables include Oura and Whoop.

The Oura ring tracks a wide variety of biometrics including body temperature (allowing for accurate period tracking), illness detection, heart rate tracking and variability, sleep patterns and overnight oxygen patterns, as well as activity and recovery feedback. They also offer meditations and allow you to follow the direct result of your biometrics after listening. Oura has also been used to predict COVID-19 up to three days in advance with 90% accuracy. The ring costs $299+ and requires a monthly $5.99 subscription fee.

Whoop is a wrist-worn device that tracks many of the same biometrics as Oura such as heart rate, blood oxygen, stress, sleep cycles, recovery and general readiness. The Whoop device also requires a membership, starting from $215 annually, which includes the cost of the device. Whoop has been on the market since 2011, with a current value of $3.6 billion.

WELLNESS360 | JANUARY/FEBRUARY 2024 17

CELEBRATE PRIMARY CARE

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Finding Your

BY COLE PURVIS

As we usher in the new year, many of us find ourselves setting new goals and resolutions that aim for personal growth and positive change, just as we might have done in years prior.

However, have we ever considered why we wait until the New Year or even a birthday or anniversary to set goals for ourselves?

As it turns out, there is an explanation to this phenomenon: temporal landmarks.

What Are Temporal Landmarks?

Temporal landmarks are points in time that stand out as significant, representing new beginnings, transitions or separations from the past. These landmarks can be categorized into various forms, ranging from culturally significant dates like New Year’s Day or birthdays

to more personal milestones, like the start of a new job, moving to a different city, or even the beginning of a week or month. They serve as opportunities for reflection and selfevaluation, encouraging people to assess their progress toward a certain goal, reevaluate their priorities and set new aspirations.

The concept of temporal landmarks goes well beyond the chronological division of time, however. It delves into the psychological impact these moments have on our mindset and behavior.

Research in behavioral science suggests that these landmarks act as catalysts for motivation and behavior change. According to researchers Researchers Hengchen Dai, Katherine L. Milkman and Jason Riis, “Temporal landmarks psychologically disconnect us from our inferior, past self and make us feel superior. This motivates us to behave better than we have in the past and strive with enhanced fervor to achieve our aspirations.” This state of mind is what ultimately leads us to the fresh start effect.

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The Fresh Start The "fresh start effect" refers to the increased motivation and commitment individuals experience towards their goals surrounding these temporal landmarks. Studies have shown that people are more inclined to set new goals or pursue behavioral changes during or after these milestones. For instance, individuals are more likely to commit to exercise routines, dietary changes, or even financial plans at the start of a new week, month or year.

The ever-popular New Year’s resolution is the most common example of this effect in action. In fact, according to Statista's Global Consumer Survey, nearly 40% of adults in the United States set a New Year’s resolution each year.

Nearly 40% of adults in the United States set a New Year’s resolution each year.

STATISTA'S GLOBAL CONSUMER SURVEY

Don’t Ignore Your Fresh Start This phenomenon is nothing but positive. Understanding the implications of temporal landmarks and the fresh start effect should only be empowering. Recognizing these psychological phenomena enables individuals to leverage important moments like a new year, new month, new week, etc. to kickstart positive changes in their lives.

Of course, we should not always rely solely on temporal landmarks as our

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source of motivation for self-growth.

While they do serve as important reminders to better ourselves, our greatest resource for improvement is our ability to continuously set goals for ourselves and have the resolve to see them through from start to finish. The initial surge in motivation following temporal landmarks may wane over time, which means we must persevere and remain resilient to maintain momentum towards achieving our long-term goals.

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The Ultimate Gift to Celebrate a

New Adventure

BY NICOLE IRVING

Need to give the perfect gift to someone who is starting a new chapter in their life this year? We have some hand-picked items that are sure to be a winner!

New Job

New Marriage

Give the gift of wrinkle free outfits because no one has time to make the wrong first impression on the first day of a new job!

This hand held steamer is perfect for delicate pieces, as well as knit sweaters and ties.

BLACK+DECKER 2-in-1 Steamer Iron

Photos courtesy of the manufacturers.

$44.99 | Target

Nothing brings newlyweds together more than a great competitive game of Scrabble! This heirloom edition has the coveted rotating board,100 maple tiles and even a storage cabinet. This gift is sure to bring hours of entertainment and become a passed down treasurer.

WS Game Company Scrabble Heirloom Edition with Rotating Solid Walnut Cabinet $349 | Amazon

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The Deluxe Baby Edition Keepsake Box from Pottery Barn Kids is the perfect present for the new parents as they navigate their role as the keepers of all things sentimental for their baby.

Mini drawers and boxes allow for ample storage to keep the most precious memories safe and secure.

Savor Deluxe Baby Edition Keepsake Box

Starting at $96.95 | Pottery Barn Kids

New Car We all know that a new car must stay new as long as possible! So you know they will go bananas over this portable and easy-to-use car vacuum. Travel friendly and perfect for big and little mess, this vacuum will leave their car fresh and clean like the day they brought it home.

ThisWorx Car Vacuum Cleaner $26.98 | Amazon

New House Give the gift that keeps on giving with this gorgeous charcuterie board. Perfect for the new homeowners when hosting a party, gathering or celebration in their new space.

This charcuterie board will be the hit of the party!

Mud Pie Charcuterie Board $54 | The Home Place

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Photos courtesy of the manufacturers.

New Baby

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WELLNESS360 | JANUARY/FEBRUARY 2024 25

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Fitness

Time for New Gear!

When to Replace Your Favorite Fitness Items

BY LINDSEY JOHNSON, MS, MCHES, CF-L1

Investing in quality fitness gear can help you reach your goals and may hold up longer over time. Protecting your investment with proper care and attention can also extend its shelf life. However, even the best made products need replacing from time to time to ensure safety and ultimate performance.

1 2 3 4 5

YOGA MATS Yoga mats are a one-time purchase, right? Not even close! Experts recommend replacing your mat every six months to two years. You can protect the life of the mat by cleaning it after your practice and allowing it to fully dry before storing it. Using clean hands and feet for each session will extend the life by minimizing bacteria. If your yoga mat is peeling, you’re starting to slip or find yourself struggling with balance poses, it smells funny or your joints hurt after your practice, it’s time to buy a new one.

RUNNING SHOES Experts recommend replacing running shoes approximately every 300-500 miles, which is around six months for the average runner. Inspect shoes periodically to look for wear on the sole, where portions are worn down or the white midsole is peeking through. If you start to experience pain in the legs, hips or back during or after a run, it’s time to go shopping! The same is true if you start developing blisters or hot spots on your feet. Even without regular wear, shoes break down over time in the heat and humidity so routine inspection is important. Don’t delay in replacing worn shoes as they can cause injury if used past their prime.

BICYCLE TIRES Just like our cars, our bike tires wear down after use also. For the average road-riding bicycle, this may be around 2,000 miles and even fewer for road racing or mountain biking. Look for signs of wear in the tread, where it is more worn down and smooth. Some bike tires also have a wear indicator, which is a hole in the tire that eventually flattens out with use. Inspect tires for cuts, gashes and dry rot.

Frequent flat tires are another sign it’s time to get some new wheels!

PICKLEBALL PADDLE Like other sports equipment, pickleball paddles wear out over time. For the average recreational player, expect a paddle to last approximately one to three years, based on frequency and intensity of play. Paddles start to feel differently over time as the sweet spot becomes duller. Inspect your paddle for cracks or damage. Extend the life of your paddle by refraining from paddle high fiving, throwing the paddle or storing in extreme temperatures.

SUNSCREEN While not technically a fitness item, it’s an essential part of our outdoor fitness regime. The Food and Drug Administration (FDA) requires that all sunscreens maintain their original potency for three years from manufacture. Some sunblock includes an expiration date or a period-after-opening date, indicating how long the sunscreen will hold the same SPF after it has been opened. If you can’t remember when you bought it, check the consistency, look and smell. If it’s watery, chunky, a different color or has a different or unusual odor, it’s time to toss it and buy a new one. While it won’t hurt your skin just by using it, it won’t protect you from the sun the way you think, leaving yourself open for sunburn and sun poisoning.

WELLNESS360 | JANUARY/FEBRUARY 2024 27

Fitness

10

Remove (at least) one X from clothing size.

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9

Power Rankings: TED TALKS Resolutions THE HUMOROUS SIDE OF HEALTH

How do yours stack up?

BY TED SPIKER

Change walking pace from turtle to decently caffeinated turtle.

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8

Morning mantra: “Egg nog is not a year-round coffee creamer. Egg nog is not a year-round coffee creamer.”

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7

Evening mantra: “Do not eat queso with a soup ladle. Do not eat queso with soup ladle.”

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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.

Rekindle relationship with floss.

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5

Break up with bratwurst.

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No more than five four three two snooze taps.

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3

H2OhYes: More of the steam room, cold plunge, hot tub, and ocean soaks.

Never utter the phrase Vitamin Sea. –––––––––––––––––––––––––––––––––––––

2

Book > phone. Nature > computer.

Water > smoky old fashioned.

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1

Make stretching a priority. Mind and hamstrings, not waistband.

28 WELLNESS360 | JANUARY/FEBRUARY 2024

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Nutrition

Pushing the Limits of Your Palate: The Importance of Trying New Foods

BY COLE PURVIS

We often grow attached to our favorite foods — those kitchen staples that grow closer to our hearts with each bite we take. However, many may not realize that they are missing out on a whole world of culinary possibility. There are a variety of reasons you should consider switching up your diet that are beneficial to both your health and personal growth.

Give Your Body a Healthy Balance

As the famous phrase proclaims, “you are what you eat.” Different cuisines offer diverse nutritional profiles, and incorporating a variety of foods into one's diet can provide a wider array of essential nutrients. Trying new foods introduces the body to different vitamins, minerals and antioxidants, contributing to overall health and well-being.

This means striking a proper mix between the essential food groups: fruits and vegetables, fats, grains, proteins and dairy products. For many, this may include venturing out of their culinary comfort zones and sampling foods they may not be fully accustomed to or prefer.

The Culture of a Cuisine

Trying new foods introduces people to various diverse cultures and traditions.

Food is an integral part of every society, reflecting its history, values, lifestyle and more. By sampling dishes from different parts of the world, we can develop a deeper understanding of the customs, beliefs and stories behind each culinary creation.

Pushing Your Palate

Exploring new foods can also significantly broaden one’s palate. It's an opportunity to break away from routine and discover unique tastes and textures. Exposing oneself to a variety of flavors not only makes eating more enjoyable but also enhances the ability to appreciate different tastes.

Developing an adventurous palate can lead to a greater appreciation for the subtle nuances of food and flavor, making dining experiences more exciting and fulfilling.

Overcoming Your Food Fears

For some, the idea of trying new foods might be daunting due to fear of the unknown or a preference for familiarity. Overcoming this reluctance can be a gradual yet fulfilling process.

Starting with small steps, such as trying a familiar dish prepared in a different style or sampling a single new ingredient in unique ways, can ease the transition into exploring more diverse culinary options.

Here a few examples of exciting ways you can try polarizing foods that are widely considered unappealing: - KALE can be baked to a crisp and seasoned to your liking as delicious kale chips.

- OLIVES can be intermittently incorporated into foods you might otherwise enjoy, including pizza, sandwiches, spreads, etc.

- SPINACH can be blended into a smoothie alongside your favorite medley of fruits, vegetables, etc.

- CELERY can be chopped up and incorporated into your next soup or enjoyed with a glob of peanut butter. The possibilities are limitless.

- MANY FOODS, SUCH AS ONIONS AND MUSHROOMS, are seldom enjoyed raw, but their flavors can be transformed by the way they are cooked or prepared.

As you can see, the benefits of trying new foods extend far beyond the dining table. It's an exploration that can expand your horizons, promote personal growth and contribute to your overall well-being. So, embark on your own flavorful journey, savor every bite, and explore the diverse world of food.

WELLNESS360 | JANUARY/FEBRUARY 2024 33

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Nutrition

Easy Food Swaps for Healthy Eating Habits in the New Year

BY JULIA BAUER

Is one of your New Year’s resolutions to eat healthier? If so, we got you covered! And don’t worry – you will still be able to eat some of your favorites foods and at your go to restaurants. Here are 20 healthy substitutes for some of your favorite foods to help you stick to your resolution and develop healthy eating habits that can last a lifetime.

Lunch Breakfast EAT THIS Jimmy Dean Delights Turkey Sausage, Egg White and

Cheese Frozen Sandwich INSTEAD OF THIS Jimmy Dean Sausage Egg and Cheese Frozen Croissant Sandwich It tastes just as good, but for 290 calories instead of 400 calories.

EAT THIS Sargento Ultra-Thin Natural Sharp Cheddar Cheese Slices INSTEAD OF THIS Velveeta Original Cheese Slices One Sargento Ultra-Thin slice has less than 1/3 of the amount of sodium in Velveeta!

EAT THIS Skinnygirl Fat-Free, Sugar-Free Buttermilk Ranch Dressing INSTEAD OF THIS Hidden Valley Original Light Ranch Dressing

EAT THIS Thomas’ 100% Whole Wheat Bagels INSTEAD OF THIS Thomas' Plain Bagels

Skinygirl has 10 calories per each 2-tablespoon serving while Hidden Valley has 60 calories.

It has 7 grams of fiber instead of 2 grams (and 20 less calories) because of the whole grains.

EAT THIS Hillshire Farms Ultra-Thin Oven Roasted Turkey Breast INSTEAD OF THIS Hillshire Farm Uncured Hard Salami

EAT THIS MadeGood Granola Bars INSTEAD OF THIS Quaker Chewy Granola Bars

Although salami is yummy, it is a fatty lunch meat. Opt for turkey instead! It only has 1.5 grams of fat, 60 calories and 10 grams of protein per serving compared to the 10 grams of fat, 120 calories and 6 grams of protein in salami.

These might have similar calorie counts and added sugars, but MadeGood has 20% of the daily recommended values of vitamin D, A, C, E and B6.

EAT THIS Oikos Triple Zero Strawberry Greek Yogurt Cups INSTEAD OF THIS Yoplait Strawberry Yogurt Cups

EAT THIS Healthy Choice Power Bowls Spicy Black Bean and Chicken Frozen Meal INSTEAD OF THIS Marie Callender's Roasted Garlic Chicken Bowl Frozen Meal

These yogurt cups pack a punch – 15 grams of protein with no added sugar and no fat for 90 calories. Yoplait is 140 calories and has 5 grams of protein and 13 grams of added sugars!

The Healthy Choice bowl contains recognizable ingredients unlike the Marie Callender’s bowl, which contains things like xanthan gum, carrageenan and guar gum.

WELLNESS360 | JANUARY/FEBRUARY 2024 35

Nutrition Dinner EAT THIS Great Value Pepperoni Cauliflower Thin Crust Pizza INSTEAD OF THIS Great Value Thin Crust Pepperoni

Frozen Pizza

Everyone loves pizza! A serving of the cauliflower crust pizza has almost half the calories and sodium content of the regular crust.

EAT THIS Barilla Protein+ Penne Pasta INSTEAD OF THIS Barilla Penne Pasta Protein pasta is a more nutritious option if you are craving comfort food because it has 10 grams of protein and 5 grams of dietary fiber.

EAT THIS Green Giant Riced Cauliflower INSTEAD OF THIS Mahatma Enriched White Rice Riced cauliflower is a lighter alternative to white rice with only 20 calories per serving versus the 120 calories in a serving of white rice.

EAT THIS Olé Mexican Foods Xtreme Wellness Tortilla Wraps INSTEAD OF THIS Mission Super Soft Taco Flour Tortillas Xtreme Wellness tortillas have almost half of the calories as Mission tortillas, and they have 11 grams of fiber while Mission tortillas have zero!

Fast Food (Yes, you can eat fast food and still be healthy!)

EAT THIS Chick Fil A Cool Wrap with Sweet and Spicy Sriracha INSTEAD OF THIS Chick Fil A Cool Wrap with Avocado

Lime Ranch

The Cool Wrap contains a whopping 43 grams of protein. However, the Avocado Lime Ranch is 310 calories while the wrap itself is only 350 calories! Ask for their Sweet and Spicy Sriracha sauce instead – it’s only 45 calories.

Snacks and Desserts

EAT THIS Starbucks Turkey Bacon, Cheddar and Egg White Sandwich INSTEAD OF THIS Starbucks Sausage, Cheddar and Egg Sandwich

EAT THIS Goldfish Cheddar Cheese Crackers INSTEAD OF THIS Cheez-It Original Cheese Crackers

The turkey bacon sandwich only has 230 calories and 5 grams of fat while the sausage sandwich has 480 calories and 29 grams of fat!

If you are a volume eater, Goldfish are for you! One 55-piece serving is 140 calories while one 27 piece serving of Cheez-Its is 150 calories.

EAT THIS McDonald’s McChicken Chicken Sandwich INSTEAD OF THIS McDonald’s Quarter Pounder with Cheese

EAT THIS Popcorners Popped-Corn Sea Salt Snack Chips INSTEAD OF THIS Lay's Classic Potato Chips Popcorners are another volume food. One serving of 21 chips has 210 calories versus a serving of Lay’s, which is 15 chips for 160 calories.

EAT THIS Snickers Ice Cream Bar 12 oz.

INSTEAD OF THIS Ben & Jerry's Peanut Butter Cup Ice Cream 16 oz.

Believe it or not, Snickers are a healthier option in this case! One Snickers ice cream bar is only 170 calories while a serving of Ben & Jerry’s is 460 calories.

EAT THIS Yasso Greek Yogurt Bars INSTEAD OF THIS Haagen-Dazs Ice Cream Bars A Yasso bar has 140 calories while a Haagen-Dazs bar has 250 calories.

36 WELLNESS360 | JANUARY/FEBRUARY 2024

Although a Quarter Pounder with Cheese only has 120 more calories, it has double the sodium! A McChicken only has 560 milligrams of sodium.

EAT THIS Dunkin’ Donuts Bacon Wake-Up Wrap INSTEAD OF THIS Dunkin’ Donuts Sausage, Egg and Cheese

on a Croissant

A Wake-Up Wrap is the perfect quick pick-me-up breakfast because it has 220 calories and 10 grams of protein. The sausage sandwich has 720 calories and 1,120 milligrams of sodium!

Ultimately, the little things add up when you’re trying to eat healthy, maintain your weight and get in shape.

By swapping these foods for their less-caloric-andmore-nutritious alternatives, you can still enjoy the food you eat, and it will be easier to stick to your New Year’s resolution for life!

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Nutrition

Grapefruit:

Benefits and Myths

BY JULIA BAUER

Grapefruit might not be everyone’s first choice when grabbing a snack because of its tart and bittersweet flavor. However, there is more to it than its taste. A juicy, red grapefruit is full of vitamins, nutrients and antioxidants, too.

BENEFITS OF GRAPEFRUIT

A serving size of grapefruit, which is one half of a medium grapefruit, is only 41 calories, according to the U.S. Department of Agriculture.

As a member of the citrus fruit family, it is full of vitamin C. In fact, it contains about half of the daily recommended amount of vitamin C, according to the American Heart Association (AHA).

Vitamin C helps maintain your bones and skin health, and it supports the immune system, according to Medical News Today.

The layer surrounding each section of grapefruit, known as the membrane, is a prebiotic and is good for healthy gut bacteria, according to the AHA. It is also full of pectin, which is a type of fiber that can help lower bad cholesterol.

Grapefruits stand out as members of the citrus family because they are full of vitamin A unlike other citrus fruits.

As noted by Johns Hopkins Medicine, one grapefruit can contain up to 50% of the daily recommended value of vitamin A, which impacts eye health and provides immune system support.

38 WELLNESS360 | JANUARY/FEBRUARY 2024

GRAPEFRUIT MYTHS

Trendy diets might claim that eating grapefruit burns belly fat, but this is a myth, according to Johns Hopkins Medicine. It does not increase your metabolism. Also, grapefruit – and other foods – cannot spot-reduce fat in the stomach.

However, grapefruit can make you feel more hydrated and satiated because of its low-calorie content. Incorporating grapefruit and other healthy foods into your diet and exercising can lead to weight loss if you are in a calorie deficit (burning more calories than you consume).

Although it doesn’t target stubborn fat like some diets may claim, grapefruit is low calorie and full of many of the vitamins and nutrients our bodies need. It is a unique member of the citrus family, so you might want to make it a staple member of your fruit bowl! *Grapefruit may interact with some drugs, like drugs for high cholesterol, high blood pressure, corticosteroids and more.

Consult your doctor or pharmacist about your prescription before consuming grapefruit. More drugs that grapefruit may potentially interact with can be found at fda.gov.

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4 WAYS AN ORGANIZED CLOSET CAN LEAD TO BETTER OVERALL HEALTH AND WELLNESS It should be no surprise that clutter in one's home, especially messy closets, can lead to stress, anxiety and a lack of motivation and drive to conquer the important things in life. How often do keys go lost? Do sweaters hang stretched out awkwardly in a sea of wire? Do shoes pile in corners? This disarray in your home can put a strain on your physical and emotional health.

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A custom closet allows for systematic organization by giving your items a specific space, exactly where you want them to go for the best functionality of your personal home. When all things have their own customized spots, a household functions at optimal speed, thus, decreasing stress levels all around. The team at A Divine Closet will transform your current closet to a beautiful area that will significantly maximize the use of your space at home with a designated location and storage solution for all your items, thus allowing you to decompress and find zen at home.

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Finance Forbes recommends enlisting a certified public accountant, financial planner and attorney experienced in estate planning. These professionals can help you create a sound financial plan for taxes, payments, associated family members and the future. “If using an industry professional, like a financial advisor, be sure they have a fiduciary obligation to legally act in your best interest (as opposed to theirs their own,” according to local financial advisor firm Clarity Wealth.

While you may want spend all your money on a big vacation, car, house, etc., it’s important to understand boundaries for expenses, according to Yahoo Finance.

“It's important to set boundaries with your money and ensure you spend within the limits you budget. You need to determine how much you want to use to live, give, save, and service outstanding debt,” according to Clarity Wealth.

Family and friends may come out of the woodwork to ask for money once they know you have a bunch of it. Set boundaries when it comes to people who may be a little too excited about your new financial success, and make sure you are always sticking to a financial plan.

Cha Ching!

How to Manage a Windfall of Money

BY TRACY WRIGHT

So, you’ve just received an unexpected bunch of money. Whether it may be jubilantly from a lottery or sweepstakes win, or sadly from a death of a loved one’s inheritance, you are now the recipient of a windfall. While receiving a good chunk of change is never a bad thing, it may still come with unexpected headaches.

According to Yahoo Finance, approximately one-third of lottery winners will go bankrupt. Similarly, those who receive inheritances or any kind of financial windfall may not be aware of the financial obligations that go along with those earnings.

“Taxes, legal requirements and potential long-term impacts on their financial life (like changing tax brackets) must be taken into consideration,” according to Forbes Advisor.. “To help manage a windfall, you need to have experienced professionals on your side.

These professionals should have worked with clients who have had similar significant influxes of cash or assets.”

What are some of the reasons past lottery winners have lost their money? Typically, this includes people not understanding how to manage their money, reckless spending, overestimating earnings and demands from friends and family, according to Yahoo Finance.

“It's probably best to keep it low-key and not show off the newfound wealth too much,” according to Clarity Wealth. “Find someone you trust and can talk to about this. They can help coach you on how to handle questions from family and friends.”

Inheritance recipients should be aware of the associated taxes.

“If it’s cash you inherit, you won’t pay federal estate tax on it unless the sum is greater than $12.92 million. However, you will need to find a place to park it until you come up with a solid plan for how to allocate the funds, maximizing their potential to positively affect your life,” according to thestreet.com.

Local financial advisor firm Clarity Wealth advises several steps when coming into a windfall of money that include: • We recommend holding off on making any decisions for at least 30 days. Given the emotional nature of the situation, it's important to take some time and think things through.

• Take a moment to reflect on your long-term goals.

Understanding what you want to achieve in the bigger picture can help guide your decision-making process.

• It can be tempting to indulge in impulse buying but try to resist the urge to splurge. Taking a step back to evaluate your priorities can help ensure you make sound financial decisions.

Having a financial advisor is your best bet for keeping a good plan for your money.

“Be sure to take the time to invest in yourself. Together with your new financial team, you can make plans to make your good fortune last,” according to Forbes Advisor. “Making a few plans and having trusted people to give you advice will make it easier to both find the fun and budget for it while protecting your newfound wealth.”

WELLNESS360 | JANUARY/FEBRUARY 2024 43

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Did you know?

BY NICOLE IRVING

From teeth to stars, everything has a new beginning!

It can take up to

6 months

for a child’s new teeth to grow after one falls out.

A starfish, salamander and chameleon can

all grow new body parts.

In humans, the liver is the only organ that can

regenerate.

It generally takes

6 weeks to 3 months

for an eyelash to grow back.

Sharks

can grow an endless supply of new teeth!

Our skin cells are constantly renewing.

According to PaiSkin, babies skin cell renewal takes around 14 days. For teenagers, it's around 28 days. When you get older, it takes a bit longer.

In middle age, it takes between 28-42 days. And for 50 plus, it can be as long as 84 days.

Your body makes about

2 million new red cells every second.

According to the Cleveland clinic,

With the proper conditions, it could take up to

10 million years for a new star to form, according to the American Museum of Natural History.

“Taste buds regenerate approximately every 10 days, which means injured taste buds usually repair on their own.”

A baby Indian elephant is born after a

22 month gestation period,

where the Virginian opossum is born after roughly a According to Healthline,

A new avocado tree can grow from an avocado pit.

48 WELLNESS360 | JANUARY/FEBRUARY 2024

fingernails

grow at an average rate of 3.47 millimeters (mm) per month, and if you lose a fingernail, it may take up to six months for that nail to completely grow back.

12 day gestation period,

according to Brittanica.

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WELLNESS360 | JANUARY/FEBRUARY 2024 49

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50 WELLNESS360 | JANUARY/FEBRUARY 2024

Lifestyle & Travel

30 Days of New Adventures

BY NICOLE IRVING

DAY

DAY

DAY

Order sushi

Try pickleball

1

6

11

Order something different at Starbucks

DAY

7

Cook a full traditional Thanksgiving meal… by yourself

DAY

2

Try glass blowing This year, why not embark on a 30-day mission to try something new and exciting? In fact, the act of learning and doing something new actually may even produce new neurons in your brain, according to eLife.

“Everything that you experience leaves its mark on your brain. When you learn something new, the neurons involved in the learning episode grow new projections and form new connections.”

We have compiled 30 days of new experiences and adventures to get you started. And remember, start slow, and spread the experience out.

They don’t all have to be consecutive days or even all in one month. Make notes of what you liked about it, what you didn’t like about it, repeat what brought you joy and share the experiences with others that make you happy! A new year is a great time for new growth and adventures!

DAY

8

DAY

Read a Shakespeare classic

3

DAY

DAY

4

DAY

5

Go stargazing

13

Visit a city, state or country you have always wanted to see

Go snorkeling

Experience the theater

12

Buy a houseplant and try your green thumb

DAY

DAY

DAY

9

Complete an entire crossword puzzle… without using Google!

14

Heal your heart by making amends with someone

DAY

DAY

10

Pamper yourself with a spa treatment

15

Learn five simple phrases in a language you always wanted to learn

WELLNESS360 | JANUARY/FEBRUARY 2024 51

Lifestyle & Travel

DAY

16

Learn Chopsticks on the piano

DAY

21

Learn to play chess

Take a cold plunge

Looking for more thrills?

And, for those that are more adventurous, you can always add (at your own risk, with safety precautions in place)

Hang gliding

DAY

18

Bake a cake for no reason at all

DAY

19

Go bird watching

DAY

Swimming with sharks Cave diving Cliff jumping 52 WELLNESS360 | JANUARY/FEBRUARY 2024

22

Host a dinner party and play charades

DAY

23

See snow

DAY

Say five positive affirmations to yourself

Dog sledding Bungee jumping

DAY

24

White water rafting

DAY

20

Try your hand at gem mining or diamond digging

26

Swim with _______ (insert with animal of choice)

DAY

17

DAY

DAY

25

Try dancing…tap, hip hop, ball room!

27

Embark on a hike

DAY

28

Meditate in a zen garden

DAY

29

Peruse through an art gallery

DAY

30

Smile at everyone you see!

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BANKS CARROLL GROUP

Mind Matters

6 Books to Enlighten the Spirit and Motivate Your Year

BY LINDSEY JOHNSON, MS, MCHES, CF-L1

With a new year comes new beginnings! Many people use the new year as a time to reinvest in themselves and focus on self-development. Whether you’re looking for spiritual enlightenment or motivation to tackle life’s challenges, we’ve got some book recommendations to get you going.

Photos courtesy of the publishers.

“The Power of Now: A Guide to Spiritual Enlightenment”

by Eckhart Tolle

“The Universe Has Your Back” by Gabrielle Bernstein

“Wild” by Cheryl Strayed Another memoir, “Wild” is the story of a young woman who lost her mother and her marriage, inspiring her to embark on a 1,100-mile solo trek along the Pacific Crest Trail as part of her healing journey.

Her trials and tribulations along the way show the true meaning of resilience and the power of the human spirit.

If you’ve never read an Eckhart Tolle book, now is the time. A dark period in his history led him to spiritual enlightenment.

In this powerful book, Tolle teaches us how to stop dwelling on the past, a major cause of anxiety. By learning to focus on the present, we can appreciate every detail and live in the now.

If you’re looking for bigger picture purpose and spiritual guidance, Gabrielle Bernstein is another author with some great reads. This book helps readers learn how to transform the fear we all experience into faith that life will work out as planned. By releasing the fear and blocks to achieving what we want in life, we open ourselves up to joy and fully experience life to its fullest.

“Breath: The New Science of a Lost Art” by James Nestor

“Greenlights” by Matthew McConaughey

“Everything is Figureoutable”

by Marie Forleo

We breathe involuntarily. But what if we’ve been doing this simple life-giving act all wrong? Nestor visits far off lands and talks to people and researchers participating in a wide variety of activities to learn about the evolution of breath among humans.

In his fascinating exploration, he helps us learn why breath is so vital to our health and wellness and ways to improve our own breathing techniques.

This memoir by Matthew McConaughey is full of stories that will make you laugh, think, get motivated and learn how to approach life with a better attitude. In his words, “it’s a love letter. To life.” Told through a series of green lights, yellow lights and red lights, McConaughey shares his life’s ups and downs in a relatable and entertaining way.

We often encounter stumbling blocks as we strive to reach our goals. Sometimes, we throw in the towel and say it can’t be done. In this book, Forleo shows us that “everything is figureoutable” with the right attitude and willingness to work hard. She helps the reader retrain the brain towards the positive and how to look for creative solutions to any problem you encounter. Get a dose of can-do attitude with this inspiring read.

54 WELLNESS360 | JANUARY/FEBRUARY 2024

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Community

RECURRING EVENTS Haile Farmers Market - Free 8:30 a.m. - Noon Haile Plantation hailefarmersmarket.com This event repeats every Saturday

Cypress & Grove Farmers Market - Free

4 p.m. - 7 p.m.

Cypress & Grove Brewing Co. cypressandgrove.com This event repeats every Monday

Mindful Muscles Class

10 a.m. - 11 a.m.

Heart Mind Healing heartmindgnv.com Connect with your body through breath and movement to reduce stress and improve strength.

This event repeats every Wednesday

Depot Park Parkrun - Free

7:30 a.m. - 9 a.m.

Depot Park parkrun.us/depotpark A free, weekly community 5k!

This event repeats every Saturday

Saturday, January 6 Sunday, January 7 Kanapaha Botanical Gardens Camellia Show

Saturday 1 p.m. - 5 p.m.

Sunday 9 a.m. - 4 p.m.

Kanapaha Botanical Gardens kanapaha.org/events Come see, learn about and purchase prize-winning camellias of all colors and sizes!

Saturday, January 20 Playground Music + Arts Festival

1 p.m. | Heartwood Soundstage heartwoodsoundstage.com Enjoy music at the Heartwood Soundstage presented by Flipturn and Indie Live.

Friday, January 26 Saturday, January 27 Sunshine State Book Festival

3 p.m. - 7 p.m. | Swallowtail Farm swallowtailcsa.com Enjoy a night of fine dining with Chef Clay Conley.

Saturday 7 p.m. - 9 p.m.

Sunday 10 a.m. - 5 p.m.

Hilton University of Florida Conference Center sunshinestatebookfestival.com Celebrate literature, meet authors, enjoy storytelling, listen to guest speakers and more!

Saturday, January 13 Jazz on the Green

Saturday, January 27 Newnan’s Lake 15k Race

Saturday, January 13 Swallowtail + Buccan - A Farm Dining Experience

7 p.m. - 9 p.m. | Celebration Pointe celebrationpointe.com Sit outdoors and enjoy live music, food, and drinks & more

Sunday, January 14 Florida Bridal Expo

12 p.m. - 3 p.m.

Best Western Gateway Grand eventbrite.com This event has everything you need for wedding inspiration and planning from bridal fashion to cake samples.

8: 30 a.m. - 11 a.m.

Earl P. Powers Park Boat Ramp runsignup.com Enjoy a picturesque morning run.

Pre-register at runsignup.com.

Saturday, January 27 The Original Gainesville Food Truck Rally 4 p.m. | High Dive allevents.in Enjoy unique food and a free concert with local music! This event benefits Habitat for Humanity.

Saturday, January 27 Bats & Brews

12 p.m. - 4 p.m.

Swamp Head Brewery allevents.in Support the Lubee Bat Conservancy and meet some of its bats and watch them venture into the night while enjoying Sky Puppies Beer!

Monday, January 1

NEW YEAR’S DAY

Monday, January 15

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Community

Saturday, January 27 Sunday, January 28 37th Annual Hoggetowne Medieval Faire

10 a.m. - 6 p.m.

Depot Park (New Location) hoggetownemedfaire.com The Hoggetowne Medieval Faire presents "Hoggetowne Goes Downtown" for its 37th annual event!

(Free Event)

Sunday, January 28 Gainesville Record Fair

12 p.m. - 5 p.m.

Cypress & Grove Brewing Co. allevents.in Enjoy free entry, live DJS and over 25 vendor tables with vinyl records, CDs, music merchandise, food and more!

Saturday, February 3 Race for Rehab: Color Run 5k

8 a.m. - 11 a.m. | Flavet Field raceplace.com This annual 5k run/walk benefits the UF Department of Physical Therapy community outreach programs including Equal Access Clinic, Children on the Go and more.

Saturday, February 3 First Annual Blues and BBQ Festival 9 a.m. | Newberry Historic District facebook.com/events Enjoy a BBQ competition with cash prizes, a car show, live music from local blues groups, vendors and a family fun zone!

Saturday, February 3 Living History Saturday

9 a.m. - 3 p.m.

Morningside Nature Center facebook.com/events Interact with costumed staff and volunteers as they act out a day on a small farm in 1870!

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Saturday, February 3 Springs Run 7.2K

11 a.m. - 1 p.m.

First Magnitude Brewing Company Runsignup.com Participate in the 10th annual Springs Run and enjoy drinks, music and more afterward! All profits will benefit the Florida Springs Institute.

Thursday, February 8 The String Queens

7 p.m. & 9 p.m.

UpStage at the Phillips Center performingarts.ufl.edu Come see The String Queens, a talented and inspiring trio who will perform songs that combine classical music and pop.

Saturday, February 10 A Farm Valentine with Chef Charlie Keller

3 p.m. - 7 p.m. | Swallowtail Farm swallowtailcsa.com Enjoy a night filled with love and fine dining with Chef Charlie Keller.

Wednesday, February 14

VALENTINE’S DAY

Saturday, February 17 Ranger-Led Tour at Devil’s Millhopper

10 a.m. - 11 a.m.

Devils Millhopper Geological State Park visitgainesville.com Learn about Devil’s Millhopper Geological State Park on this ranger-led tour.

Saturday, February 10 Love in the Swamp with Dance Alive National Ballet

7:30 p.m. | Phillips Center performingarts.ufl.edu This exciting performance embodies the meaning of Valentine's Day: Love!

Saturday, February 10 Jazz on the Green

7 p.m. - 9 p.m. | Celebration Pointe celebrationpointe.com Sit outdoors and enjoy live music, food, and drinks & more

Tuesday, February 13 Detroit Symphony Orchestra

7:30 p.m. | Phillips Center performingarts.ufl.edu This internationally acclaimed orchestra will share its artistry, emotions and music at the Phillips Center.

Monday, February 20

PRESIDENTS’ DAY

Friday, February 23 Saturday, February 24 Heartwood Music Fest

5 p.m. - 11 p.m.

Heartwood Soundstage heartwoodsoundstage.com This annual festival celebrates local musical talent.

purchase Tickets: HTTPS://bit.ly./Lyrics4life2024

presented by rich & Carissa Blaser

LYRICS FOR LIFE AD

with special guest

pat monahaN OF

SATURDAY | MARCH 2, 2024 | 8 PM CURTIS M. PHILLIPS CENTER 3201 HULL RD GAINESVILLE, FL 32611

benefiting:

NEXT LEVEL ORTHO

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