Page 1

July/August 2017 • Volume 2 • Issue 2



Living large

in under 400 square feet The perfect breakfast staple

Or a health nightmare?

Want strong abs?

look no further

wellness360 | july/august 2017





wellness360 | July/august 2017

PUBLISHER & EDITOR-IN-CHIEF Nicole Irving CREATIVE DIRECTOR Allison Raber ASSOCIATE DEPUTY EDITOR Colleen McTiernan GRAPHIC DESIGNER Emily Purvis, Claire Stortz marketing assistant Delia Albert PRODUCTION COORDINATOR Alison Walker Vice president of sales Shane Irving ACCOUNT EXECUTIVEs Maria Buoni, April Tisher executive assistant Sayeh Farah ADMINISTRATIVE ASSISTANT Ashleigh Braun Contributing PHOTOGRAPHERS Sincerely Gone Photography

DISTRIBUTION COORDINATOR Patty Skelton Contributing Writers Claire Carlton, Edwin Exaus, Trace Ferguson, Selena Garrison, Nicole Irving, Colleen McTiernan, Jeff Phillips, M.D., Olivia Pitkethly, Chris Pregony, Danielle Spano, Ted Spiker, Taryn Tacher

Mailing address

PHYSICAL address

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

wellness360magazine.com wellness360@irvingpublications.com Wellness360 is a registered trademark property of Irving Publications, LLC. All rights reserved. Wellness360 is published by Irving Publications, LLC. © 2017

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

wellness360 | july/august 2017


Editor's Note

get out of your way! We all want to make the best choices when it comes to our health. We want to choose to eat salad over a burger or to take the stairs over the elevator. But living healthy can be exhausting, and sometimes we just want to treat ourselves after a stressful day. Planning meals and making time to exercise take time away from what really matters … channel surfing and keeping the sofa warm! We know we should get up — we should be at the gym or cooking a healthy meal. We know we should be good role models for our kiddos instead of hiding their Oreos and eating them secretly while they are at camp. We know that one glass of red wine is far better for us than that six-pack of amazing craft beer waiting at home after a stressful day. We know all of this, but making the right choice is not as easy as you would think! So, as smart, educated adults who know the difference between a healthy salad and a plate of mashed potatoes, why oh why is it so hard for us to eat healthy and start exercising? Who or what is standing in our way?

as you. But, here is something that I have been thinking about lately that might help you get out of your funk! You only have one chance to live this life in the body you were given. Treat it with care! Not brain science, but so true. Let’s put it in perspective, shall we? How many times do you put regular gas in your car that needs premium? Never! How often do you throw your silk dress in the washing machine instead of taking it to the dry cleaners? Never! We need to remember that our bodies are just as important as the material items we buy and treat with such care. Actually, our bodies are MORE important. I know that healthy adulting can be a struggle, but I promise if you get into the right mindset and focus on keeping your body on this planet for as long as you can, you might just pick up that plate of Brussels sprouts (without complaining) and get your body moving!

Get ready for it. The only thing standing in your way is … YOU! Yes, the truth may hurt, but more often than not, you are the one making excuses to keep yourself from getting up and moving. You are not alone, though. I am my own worst enemy. I have all the necessary means to lead a healthy life, but sometimes the easiest choices win. Trust me, I understand. I am just as busy and stressed 4

wellness360 | July/august 2017

Nicole Irving, Publisher, EIC Nicole@irvingpublications.com



36 36 Living Large in Small Spaces

Curious about tiny home living? Discover how living tiny can benefit you, as well as how to build a tiny home of your own!

14 Throwing Shade at the Sun: The Skinny on Tanning and Skin Cancer

Learn how to protect your skin from developing cancer and other types of damage this summer.


For Mindy Bledsoe's delicious chicken soup recipe, check out page 10! Photo by Sincerely Gone Photography.

CONNECT WITH US /wellness360magazine @wellness360mag @wellness360mag /wellness360mag wellness360 | july/august 2017



wellness360 | July/august 2017


in every issue HEALTH


8 Is It Safe to Stay Sweat Free? 10 Soup for the Sniffles: How

44 Ask the Otolaryngologist

How Chicken Soup Can Help Fight Off a Cold

12 Modalities of Massage


Medical Bills

18 At-Home Ab Workouts for

48 What Floating Can Do For

20 Ted Talks: The Stress Solutions 22 Vacation Fitness: How to

50 Sleeping with Teddy: Is it OK

Every Skill Level

Incorporate Exercise into Your Next Getaway Different Fitness Goals

STYLE + GEAR 27 Hey Guys! These 6 Items Will

Keep You Dry and Odor Free

NUTRITION 28 Pretty as a Peach 30 Taking Meal Prep Stress Off

Your Plate

32 Pesky Pesticides: Should SPOTLIGHT360 PHOTO BY ALLISON RABER


We Be Avoiding Conventional Produce?

34 Healthy or Not? Unlocking

the Secrets of Eggs



46 Saving Money on Your


24 Different Workouts For



40 Growing a Sustainable Garden 42 6 Apps to Take the Stress Out of Planning YourNext Vacation

Your Mind

for Adults to Sleep with Stuffed Animals?

COMMUNITY 56 We Tried It! 58 Calendar


Meet LaVonne Rembert Discover what has motivated LaVonne to complete seven Ironman competitions!


Is It Safe to Stay Sweat-Free? BY TARYN TACHER

It is ingrained in your morning routine. You apply it without even giving it a second thought. It prevents you from exuding an unpleasant odor when you exercise, when you are stressed and when the Florida humidity hits you with full force on any given day. Thank goodness for deodorant — for its fresh scent and its protective nature. It is a medicine cabinet must-have, or so we have been groomed to believe. But what do we actually know about deodorant and antiperspirant? Deodorants cover up our bodies’ natural scents, which are displeasing when we sweat. Antiperspirants work to reduce the amount of sweat our bodies produce by clogging our sweat glands with ingredients like aluminum and zirconium. However, there has been concern that the aluminum used in antiperspirants has cancer-causing properties. The reason for this common fear is the proximity of the armpits to the breasts, in particular the upper outer section of the breast, where most cancers develop. However, according to the National Cancer Institute, “no scientific evidence links the use of these products to the development of breast cancer.” If you would like to double check that your deodorant is paraben-free, you can reference the U.S. Department of Health and Human Service’s Household Products Database at Householdproducts.nlm.nih.gov/index.htm.

Another concern surrounding deodorants and antiperspirants is the presence of preservatives called parabens. However, according to the NCI, though parabens have been found in breast tumors, there is currently no scientific evidence that they cause those tumors. Also, though parabens are common in other cosmetic and pharmaceutical products, most deodorants and antiperspirants are currently made without the preservative. Although the NCI has not linked antiperspirants to an increased risk of breast cancer, you can try a more natural deodorant if you would like to avoid aluminum and parabens altogether. Plenty of cosmetic and skincare companies are now enlisting plant-based ingredients instead of aluminum to help you stay smelling fresh all day long. Companies like Agent Nateur, Schmidt’s Naturals and Lavanila all offer natural deodorants that neutralize odors. However, the majority of natural deodorants are just that. They do

Agent Nateur

Schmidt's Naturals


holi(stick) N3 Deodorant

Geranium Flower Sensitive Skin Formula

Vanilla Lavender

$21, Agentnateur.com

$14, Lavanilla.com

$10.99, Sunflower Health Foods

not offer antiperspirant properties, so while they are designed to eliminate unpleasant odors, you may still experience wetness. If you are feeling ambitious, you can also create your own deodorant at home. Rubbing alcohol and lemon juice can be used as all-natural deodorants. Both are known to kill odor-causing bacteria. Thankfully there is an endless supply of classic and natural deodorants and antiperspirants out there for you to try. You are bound to find something that works for you.

Gels, solids, or sprays? There are several different deodorant types available, and what you decide to use is up to you!

Gel deodorants are typically clear, which eliminates the residue that can stain your clothes when you use solid deodorants, and have a lightweight formula. Solid deodorants, while plagued with the unfortunate residue that can discolor your clothing, tend to provide a stronger and longer defense against odors. However, they are also more likely to cause skin irritations because they are thicker than gels and sprays.

Spray deodorants are known to dry quickly, and they can be applied to other sweaty areas, such as the palms or behind the knees, more easily than a solid or gel formula. SEEING WHITE? To get a white deodorant stain off of your shirt, turn it inside out and rub with a dryer sheet! Viola!


wellness360 | July/august 2017

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Healing House MAKE THIS YOUR


A C U P U N C T U R E works to encourage the body’s own healing

mechanisms by facilitating the flow of blood and vital energy within the system. Restoring the natural flow of these substances enables healing on both a physical and mental level resulting in optimum health.






Soup for the Sniffles:


Your nose is stuffy, your eyes are watering, your throat is scratchy, and all you want to do is stay in bed. You have a box of tissues on your nightstand, a full bottle of aspirin in the medicine cabinet and a year’s supply of cough drops in the pantry. But nothing compares to a bowl of piping hot chicken soup. The broth soothes your throat, the heat helps loosen up the mucus in your nasal passage, and the taste — well, the taste makes you feel comforted and cared for, and sets you on the road to recovery. Chicken soup has been the cold cure for as long as we can remember, but how did this simple staple get such a glowing reputation?

Chicken soup provides the ingredients we need to fight those nasty upper respiratory ailments. The warm chicken broth helps promote hydration, while the vegetables offer a plethora of vitamins to give your immune system a boost. And the chicken provides you with protein, which helps strengthen your immune system to help you fight off illness. When you mix all these together — the broth, the vegetables and the chicken — you have an all-encompassing remedy that moms have been swearing by for years — and there is scientific proof to back them up. A study conducted by the National Center of Biotechnology Information tested the effects of ingesting cold water, hot water and chicken soup on the nasal passage. The study concluded that hot fluids were far superior to cold fluids in speeding up the flow of nasal mucus. “Hot chicken soup, either through the aroma sensed at the posterior nares or through a mechanism


wellness360 | July/august 2017

related to taste, appears to possess an additional substance for increasing nasal mucus velocity,” according to the study. And we need this heightened velocity to flush the toxins out of our systems quickly, so we can breathe freely through our once-clogged nostrils. It would be remiss not to recognize the salinity of the broth has healing effects, too. The salt helps to soothe your sore throat, and the electrolytes, of which chicken broth is chockfull, aid the body in retaining more fluids to keep you hydrated. Another study published in CHEST Journal found that chicken soup does indeed have anti-inflammatory properties that may help to alieve symptoms associated with upper respiratory tract infections. No one ingredient was identified as having a more beneficial effect than the other. Rather, the researchers believe that it is the combination of ingredients that truly helps.

So, it is not merely a placebo effect we have been conditioned to fall for. Chicken soup really does contain powerful ingredients that help to cure our colds. Next time you feel the congestion coming on and your throat begins to grow sore, do not hesitate to reach for what can only be described as a true culinary miracle. Chicken soup really is all it is cracked up to be, so fill a bowl or two, slurp it up and be on your way to a happier and healthier you!

Lemon Orzo Chicken Soup Courtesy of Mindy Bledsoe

One lemon pepper rotisserie chicken 20 cups of water 3 leeks (white part only), chopped 4 carrots, peeled and chopped 4 stalks of celery, chopped 5 Roma tomatoes, chopped 3 sprigs of fresh dill 3 sprigs of fresh Italian flat leaf parsley 1 cup orzo pasta Grated Romano cheese 3 teaspoons salt 1 teaspoon sugar Pepper to taste

Directions 1. Place the whole rotisserie chicken in a pot and cover with water. Bring the water to a gentle simmer. Let simmer for at least 30 minutes as you cut your vegetables. 2. Add the chopped vegetables, salt and sugar to the pot. Tear the sprigs of dill and parsley in small pieces and add in as well. Let simmer together for about 40 minutes, or until vegetables are tender. 3. Remove the soup from the heat and remove the chicken from the pot. Once cooled, shred the meat, discarding any bones. Return the shredded meat to the pot and bring the soup back up to a simmer. 4. Add in the orzo and cook according to package directions or until orzo is tender, stirring occasionally. 5. Top with grated cheese and pepper to taste, and enjoy!

*Single portions of the soup can be frozen without the orzo for later use. Just be sure to adjust the amount of orzo when ready to eat. wellness360 | july/august 2017



Modalities of Massage BY DANIELLE SPANO

Massage improves health and healing through touch and movement. Most of us simply relate massage to relaxation, but it also has therapeutic benefits that were recognized as far back as ancient Egypt. There are many different types of massage, each serving a different purpose. To get the most out of your massage, it is best to understand the benefits of each type to get the right one for your needs.

Swedish Massage

Swedish, the most popular method, is often misinterpreted. Don’t let the name fool you — a large woman named Helga will not pound your body like a tough cut of meat. A Swedish massage is quite the opposite, consisting of long, gliding and soothing strokes applied with light to medium pressure. Often referred to as a classic or relaxation massage, Swedish massages are the best type for first timers and can relieve anxiety, general aches and pains, and increase circulation. A study in The Journal of Alternative and Complementary Medicine reported that just one Swedish massage session creates positive biological effects to the immune system.

Deep Tissue Massage

Deep tissue massage is true to its name, with firm pressure work deep in the muscles and connective tissue. This type of massage is typically applied to a specific area experiencing tightness or soreness. A deep tissue massage is not recommended for those who have not had a massage before and have not yet determined their preferred amount of pressure.

Sports Massage

Catered to athletes, sports massages combine Swedish and deep tissue massages. The practice aids in performance by releasing muscle tension and easing injuries. It is typically a faster paced massage with more pressure than a Swedish massage but less than a deep tissue. The Journal of Sports Medicine and Physical Fitness claims that it assists in healing soft tissue and prevents injury by increasing range of motion and flexibility.


wellness360 | July/august 2017

Shiatsu Massage

Shiatsu, meaning finger pressure in Japanese, is an Eastern medicine concept. The practice derives from acupuncture, focusing on trigger points relating to other areas of the body. Do not be surprised if your practitioner does not focus on the direct area of your complaint. What ails your back may be relieved with pressure in the acupoint associated with it (similar to reflexology). Shiatsu can relieve morning sickness, restore and maintain the body’s energy and, following Eastern ideology, it realigns meridian points and balances chi. “All massage is therapeutic, and it can be customized to meet somebody’s needs,” Donna McGrath, a licensed massage therapist in Gainesville, said. “Communication is key; talk to your massage therapist about what you are comfortable with, about any injuries or if you want lighter work in one area. Always check with your physician before receiving any type of massage.” Don’t let choosing the right massage stress you out! Understanding each type lets you relax and schedule the type of session that is right for you.

American Massage Therapy Association surveys show that



of doctors encouraged massage to patients who discussed the therapy. They report that massages can help you sleep better, improve mental health, decrease pain, and reduce stress and associated symptoms like tension headaches.


PINHOLE GUM REJUVENATIONTM IS PERFORMED WITHOUT THE INVASIVE CUTTING, STITCHES AND RECOVERY TIME REQUIRED WITH CONVENTIONAL GUM GRAFTING. Instead, the entire procedure is done through one or more small pinholes made in the gum in a process that takes just minutes. The pinhole quickly heals and most patients report little or no pain and experience virtually no downtime. Gary I. Altschuler, DMD BOARD CERTIFIED PERIODONTIST

CALL TODAY FOR A CONSULTATION. 352-371-4141 altschulercenter.com 2251 NW 41st St, Suite F Gainesville, FL 32606


The Skinny on Tanning and Skin Cancer BY DANIELLE SPANO


Americans were diagnosed with melanomas of the skin in 2013.

Skin cancer is the most common form of cancer in the United States. It is estimated that one in five Americans will develop skin cancer in their lifetime, according to the American Academy of Dermatology. The Environmental Protection Agency estimates that 90 percent of nonmelanoma skin cancers and 65 percent of melanoma skin cancers are associated with exposure to ultraviolet (UV) radiation, whether from the sun itself or artificial sources.

Understanding skin cancer Skin cancer comes in three forms: basal cell carcinoma, squamous cell carcinoma and melanoma. Basal cell carcinoma (BCC) is the most common skin cancer type with millions of diagnoses every year. BCC normally forms on skin that gets the most sun, such as the head, face, neck and hands. BCC can resemble psoriasis or eczema, so see a doctor if you have a persistent non-healing sore, a reddish or irritated patch, a shiny bump, growth with an elevated border, or a scar-like area with undefined borders. BCC is easily treated when caught early. The next common type of skin cancer is squamous cell carcinoma (SCC) with approximately 700,000 new cases in the United States annually. SCC develops from years of UV exposure typically on the scalp, neck, hands, limbs and areas of the face like the ear and lower lip. Signs of SCC include a scaly

red patch, an elevated growth with a central depression, a persistent open sore, or a wartlike growth that crusts. This form of skin cancer can spread in the body, so early diagnosis and treatment is imperative for a complete recovery. Mohs surgery is a procedure that treats BCC and SCC where layers of skin are removed until only cancer-free tissue remains. “I’ve had four spots on my face from years in the sun and had to have Mohs,” Phyllis Hertzberg, an 80-yearold Florida resident, said. “I noticed the first spot on my nose and went right to the doctor.” She now goes to the doctor every three months for a checkup and routinely checks her own skin. “You know your body best, so always check and go to the doctor right away,” she said. Melanoma is the most dangerous and deadly kind of skin cancer. Melanomas look like moles and can sometimes develop within an existing mole, so it is important to know and keep a close eye on your body. Examine yourself once a month and look for changes to existing moles or new moles that may correspond to one or

more characteristics on the ABCDE scale. Suspicious moles may be asymmetric (A), have uneven borders (B), be various shades of color (C), have a diameter (D) larger than a pencil eraser or evolve (E) over time. Any suspicious mole should be brought to the attention of a dermatologist immediately. Melanoma can spread quickly to other parts of the body where it becomes more difficult to treat.


Asymmetric: One half of the mole does not match the other half. Border Irregularity: The edges of the mole are irregular, ragged or blurred. Color: The color over the mole is not the same. Diameter: The mole is larger than 1/4 inch or is growing larger. Evolving: The mole changes in shape, size, color or begins to bleed.

PROTECTING YOURSELF FROM UV RADIATION UV radiation comes from the electromagnetic spectrum from the sun with UVA and UVB being two types that affect the skin. UVA rays cause your skin to tan, while UVB rays are the sunburn culprit. Both forms cause damage to your skin, requiring the use of sunscreen with a proper Skin Protection Factor (SPF). Sunscreen protects your skin by absorbing and reflecting light, and SPF measures the effectiveness the product has against skin reddening and sunburn. The Skin Cancer Foundation recommends using at least SPF 15 for normal activity and at least SPF 30 for extended outdoor exposure. Use a sunscreen that is labeled broad spectrum to protect against both UVA and UVB rays. Sunscreen works best when applied at least 30 minutes prior to sun exposure (so it can absorb into the skin) and reapplied every two hours. Apply liberally to the thin skin on your face and include your ears, tops of your feet and other often overlooked areas. Do not assume using a higher SPF gives you leeway. Double the SPF level is really not double the protection. Products with SPF 15 block out 93 percent of UVB rays while SPF 30 only blocks out 97 percent. No matter the SPF, tanning is not a safe activity. wellness360 | july/august 2017



Skin types While the same sun shines down on all of us, not all skin is created equal. The Fitzpatrick Skin Type is a classification system developed in 1975 by Thomas Fitzpatrick, M.D. of Harvard Medical School, to estimate genetic disposition and the skin’s reaction to UV radiation. The scale categorizes six different skin types depending on skin color (fair being type I and very dark being type VI) and whether or not the skin burns easily. Skin types I–II, with ivory-white to white skin “Self-examination of your skin from that rarely tans and almost always burns, are head-to-toe can also be performed at the highest risk for skin cancers. Type III, white skin that experiences moderate tanning every month at home.” and sometimes burns, is also susceptible to skin cancers. That is not to say that skin types IV–VI are not at risk. All types are vulnerable. While dark skin produces more melanin, which provides some protection, it does not create an immunity. It is important that everyone protect their skin regardless of color and race. Along with skin protection, getting screened by a dermatologist is vital. Dr. Sailesh Konda, co-director of Mohs surgery and surgical dermatology and assistant clinical professor of dermatology at University of Florida Health Dermatology, advises that everyone see a boardcertified dermatologist once a year for a skin examination. “Self-examination of your skin from head-to-toe can also be performed every month at home,” he said. Konda recommends taking sun protection a step further than sunscreen by incorporating protective clothing, including a brimmed hat and UV-blocking sunglasses. As if skin cancer is not reason enough to find some shade, UV rays can also damage collagen fibers and contribute to premature aging such as wrinkles and leathery skin. Solar lentigines, skin discoloration better known as age or liver spots, is also caused from prolonged exposure. Do your skin a favor, grab some SPF and protect yourself from the Florida sun!



increase in the risk of developing melanoma when using an indoor tanning bed.


wellness360 | July/august 2017

There is no such thing as healthy tanning. The American Academy of Dermatology warns that base tans are not beneficial. A base tan is just a tan, and tanning is actually a mutation caused by skin cells attempting to ward off damage from UV radiation. Continuous mutation of the skin’s cells can lead to skin cancer. It is not just the sun; any kind of tanning involving UV rays is damaging. Indoor tanning is quite dangerous and can increase the risk of developing melanoma by 75 percent. The National Conference of State Legislature reported that 16 states have banned the use of tanning beds for children under the age of 18 and at least 42 states have imposed regulations. Brazil and Australia have banned indoor tanning altogether. While that sun-kissed glow looks nice, it carries dangerous consequences. There is no benefit to tanning, only a long list of negative effects, with a prominent one being skin cancer.


Light, pale white Always burns, never tans.


White, fair Usually burns, tans with difficulty.


Medium, white to olive Burns mildly, tans gradually.


Olive, moderate brown Rarely burns, tans with ease.


Brown, dark brown Very rarely burns, tans very easily.


Dark brown, black Never burns, tans very easily.

“It is important that everyone protect their skin regardless of color and race.”

wellness360 | july/august 2017



At-Home Ab Workouts for Every Skill Level


[Repeat 3 Rounds]


Lying in the prone position, elevate your body onto your forearms, and raise up onto your toes. Hold that position.


The core is made up of muscles in our abdomen and lower back. These muscles are vital to posture, injury prevention and general musculoskeletal health. Luckily, the core is one of the easier muscle groups to work out at home because there are so many exercises you can do that don’t require equipment. If you are trying to incorporate more ab work into your daily regimen, give these exercise routines a try. Whether you are just getting your abs into shape or are a seasoned core work veteran, you will find something to suit your needs.


Lying flat on your back, slightly bend your knees then lift your legs off the ground up to about 90 degrees before dropping them back down. Repeat.


Lying flat on your back with your knees bent, lift your upper body about 30 degrees off the ground and then lower yourself back to the ground. Repeat.


b Remember to always ask your doctor before starting a new fitness regimen, especially if you are prone to pain.


wellness360 | July/august 2017



[Repeat 3 Rounds]

[Repeat 5 Rounds]





Lie flat on the ground with your legs fully extended. Lift your legs up to 90 degrees, then slowly drop them back just above the ground. Repeat.

From a lying position, lift your legs up in the air and reach for your toes while keeping your legs in the air. Repeat.

From a seated position, lean back as far as you can go then fold your body up into a ball. Try to not let your feet or legs touch the ground. Repeat.

From a seated position, bend your knees, lift your legs off the ground and lean back. Reach from side to side, hands touching the ground each time you reach.






From a seated position, lift your lefs off the ground. Bring your right knee to your left elbow, then extend your right leg and bring your left leg to your right elbow. Repeat this movement.

 V-UP, 12 REPS

From a lying position, fold your upper body while at the same time lifting your legs to form a V. Keeping your body straight throughout. Repeat.

a a



wellness360 | july/august 2017



Ted Talks:

The Humorous Side of Health

The Stress Solutions BY TED SPIKER

Right now, my mind feels like yours. Swirling with too much to do, too much to think about, just too much. Oh, I have my to-do lists and my priorities and my plans of action, but sometimes it feels so daunting to traffic-control everything that is flying around my gray matter. There is just so much packed in that it is hard to find any wiggle room. (Why does that sound like a description of my jeans?) In times like these, we seek relief — momentary oases from the stress so we can center ourselves, calm our minds and feel better. Everyone has their own prescription for stress relief, so you have to do what works for you. Here are my ratings of popular stress relievers. A note about criteria: My unscientific, unsubstantiated and admittedly subjective rating system (scale of 1 to 5) takes into account how it makes you feel in the moment, how well it helps you quell tension in the long term, and whether or not there are any negative health consequences.




He is the friend who will sit with you while you work. He is there to take the edge off and provides stability when you have none. (Add one star if you use flavored creamer; remove one star if you read the sentence subbing out the word “coffee” for “chardonnay.”)

Running, swimming, boxing, any exercise that you like. While it may be a form of procrastination to keep you from doing what you need to do, the adrenaline and energy that comes from exercise will clear your mind and give you the strength to power through.

This form of distraction is surprisingly effective. Helping to restore order in one small piece of your world has the same effect on your brain. Hey, there’s that red sock! And $1.37 in coins! And a crumpled to-do list from 2009 …




The 13 seconds it takes to chomp through chips provides the shortest relief — and the worst guilt.

There’s nothing quite like having someone press deep into a muscle knot. Even the best massage won’t do much to actually solve the fact that you have 477 things to do before tomorrow, but it sure does make you feel spritely as you do them.

The dirty little secret about stress relief is that anything that helps us relax (bubble baths, naps, meditation) can be great for clearing the mind, but they don’t actually solve our problems. The only way to relieve the stress in the long term is to hunker down and get ‘er done.

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. 20

wellness360 | July/august 2017

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Vacation Fitness: How to Incorporate Exercise into Your Next Getaway BY CHRISTOPHER PREGONY BS,CSCS

It is that time of year again. The kids are out of school, the weather is hot and many of us will be getting some muchneeded rest and relaxation. Vacation can be a difficult time to keep up with fitness, however there are some ways to stay active and fit while having fun!

Of all the vacations I have taken, it always seems the outside activities are my favorite. Snorkeling in Jamaica, biking in North Carolina, hiking in Washington or even just walking in the city can offer a view of your destination that you otherwise would never have seen. Most of our actions on vacation are centered around eating food. Doing something active can offset some of that high-calorie food and make that adult beverage taste that much better! Most people will indulge more than they normally would while away, which leads to waking up groggy and lethargic. Doing something active can revive your energy and keep you going for the whole day and into the night, helping you make the most of your time away!

Beach getaway

The beach is a fantastic place to be active. Just walking on the beach can be a relaxing and effective way to get moving. One of my new favorite activities to do on the water is the stand-up paddleboard. You can usually rent these at the local surf shop. They are easy to use and offer a great way to get in a low-impact, complete body workout while having fun. According to Stand Up Paddle World Magazine, you can burn up to 430 calories in an hour of leisurely paddling. Want something a little more relaxing? Many yoga studios offer classes held right on the beach!


wellness360 | July/august 2017

Mountain escape

If you are tired of the beach and looking for something different, the mountains can offer a much-needed break from the dreadful Florida heat. Hiking, biking, rafting and swimming are just some of the activities that the mountains can offer. Many hikes offer an overlook or a waterfall view along the way. One of our favorite things to do is to find a short hike that has a beautiful view, sit and eat lunch or share a glass of wine. It is the perfect combination of exercise and relaxation.

Urban jungle

Are you heading off to a big city this year for vacation? There are still many options for you to stay fit while on an urban getaway. Instead of taking a bus tour or traveling by car, try walking to your destinations as an alternative way to take in the sights. Another option is to rent a bike. The bike can help you cover more ground yet keep the pace slow enough so you can still get a feel for the city. If you are exploring skyscrapers, consider taking the stairs (at least part of the way to your destination) instead of the elevator. And when you are ready to crash for the night, skip taking the elevator up to your room in favor of one last thigh workout. Vacations are a great time to get away from the everyday grind and a chance to try something new. More importantly, they are a time to relax. Even though it is important to keep your health in mind while away, don’t try to do too much. Remember, everything in moderation — including moderation.

wellness360 | july/august 2017


Different Workouts For Different Fitness Goals BY CHRISTOPHER PREGONY, BS, CSCS

Do you want to be strong? Lean? Have bulging muscles? Or maybe your goal is to achieve all three! Ever since exercise has made its way to the laboratory, researchers have been dissecting these questions to make our lives easier. We now know what movements to do, how long to do them, how long to rest and even how hard to work to achieve our different fitness goals, all thanks to exercise science. The American Heart Association recommends 40 minutes of moderate to vigorous exercise three to four times a week, but this is just a baseline for general health. To get the body that most of us want takes more effort!

MUSCLE GAINS Hypertrophy is a fancy word for muscle growth. It involves increasing the size of the muscle cell. To achieve this requires exhaustion of the muscle. One of my favorite programs is called German Volume Training (GVT). GVT has been around since the ’70s, but has gained popularity in recent years. It involves training large muscle groups such as legs, core, chest and back. It is important to know your onerep max, or 1RM for short. This is the most weight you can handle for one repetition. You should never calculate this alone. You do not just want to estimate what you think it may be and work off of that number. The set and rep schemes typically call for 10 sets of 10 reps followed by 60–90 seconds of rest, operating at around 60–70 percent of your one-rep max. A recent study showed that you could even get results with just five sets of 10 reps! The approach is to alternate muscle


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groups one right after the other, then rest after you have done a round of both. After you have completed your five sets of each, you move on to accessory exercises. These accessory exercises work the same muscle groups, but you only do three sets of 10 reps and have longer rest period. This program should last four to six weeks, increasing the percentage of 1RM as you get stronger. You would only do this routine two times a week. I like to combine this with a cardio plan to help lean out while I build muscle. Each workout typically takes about an hour to complete.

LEAN AND MEAN For those of us who are short on time but want big results, highintensity interval training (HIIT) is the way to go. These workouts usually take about 30 minutes and combine weights with cardio to help burn fat and tone up at the same time. Although these workouts take half the time as GVT, they are more difficult to do. There is very

Sample Week: GVT LEGS AND CORE Squats – Five sets of 10 reps at 60 percent 1RM Hanging leg raises – Five sets of 10 reps 60–90 seconds of rest Lunges – Three sets of 10 reps per leg Russian twists – Three sets of 10 reps per side

CHEST AND BACK Bench press – Five sets of 10 reps at 60 percent 1RM Lateral pull down – Five sets of 10 reps at 60 percent 1RM Incline bench press – Three sets of 10 reps at 70 percent 1RM Dumbbell row: Three sets of 10 reps per side at 70 percent 1RM

little rest time, and most of that time is spent trying to catch your breath. Bringing your heart rate up very high then letting it come down right before bringing it back up again forces your body into excess post oxygen consumption (EPOC). Studies show that this causes your body to burn calories long after you have finished your workout. I would recommend three days a week of HIIT for those trying to get lean.

STRONG AS AN OX While hypertrophy exercises increase the size of the muscle, strength exercises focus on how much weight someone can move. This is why someone can have big muscles and not necessarily be strong and vice versa. To me, strength is the easiest of the four types of workouts discussed. It involves short bouts of effort followed by long periods of rest. The reps are usually in the three to five rep range and the sets can vary from two to six. Some programs will have you rest up to 5 minutes in between sets for maximum recovery. You should operate at at least 85 percent of your 1RM. The heavier loads force your body to adapt and get stronger. Typically you only train one muscle group a day. This means you can do a different group about five days out of the week.

AEROBIC ENDURANCE Aerobic exercise involves working the cardiovascular system. Running, swimming and biking all fall into this category. Your body can usually deal with the demands of cardio on a more consistent basis as long as you alternate the forms of cardio you do. For example, if you were to run long distances every day of the week, it would only be a matter of time before you sustained an overuse injury. However, if you can alternate between multiple forms of cardio, your body should be able to hold up just fine. Most people like to start with running since it does not involve any equipment and is intuitive. It is always best to walk before you run, so to speak. Start slow by running for short periods of time followed by walking.

Cardiovascular exercise is a great way to stay in shape. It will not build muscle, but it will create a caloric deficit allowing you to lose weight.

Cardiovascular exercise is a great way to stay in shape. It will not build muscle, but it will create a caloric deficit allowing you to lose weight. I like to cycle my workout plans every six weeks. That means I do hypertrophy, strength, HIIT and then cardio. Then I cycle all over again. This keeps my susceptibility to injury lower and keeps my mind and motivation fresh. wellness360 | july/august 2017


Second Annual benefit event for the Alachua County Humane Society

October 13, 2017

Save the Date!

Friday, October 13th, 2017 | 6 PM – 10 PM The Barn at Rembert Farms in Alachua, Florida T H AN K YO U TO O U R E ARLY SPO N SO RS!

For sponsorship information and further details, please call Margot DeConna at 352-415-2460. www.alachuahumane.org | 4205 NW 6th Street | Gainesville, Florida 32609

Style + Gear

Hey Guys! These 6 Items Will Keep You Dry and Odor Free

Pearl Izumi Select LTD Jersey

$85, Pearlizumi.com


This Jersey fits like a glove and comes with three back pockets for additional storage. The full-length zipper in the front allows for adjustable ventilation during the course of training.

You’ve washed your gym clothes three times, and they still stink! Extra fabric softener, air drying and the occasional blast of Febreeze only seem to make matters worse. De-funking workout gear is a tricky business, which can lead to countless laundry cycles to rid your clothes of that stench. It is not your sweat, per say, that is causing the odor, but the interaction of sweat and bacteria on your skin. The fibers in most gym attire provide several hiding places for these bacteria to thrive. Changing your workout isn’t the answer, but swapping out your clothes might be. Eliminate the hassle by investing in attire that keeps your body dry and odor free.

Wear Naked Active Microfiber Boxer Brief

Rhone Sentry Bulldog Tank

$28, Wearnaked.com

Unlike most underwear, this microfiber boxer brief combines just the right amount of nylon and spandex to provide unlimited mobility and comfort. Made with a moisture-wicking technology, you are guaranteed a breezy workout. The athletic fit is an added bonus that creates extra space.

$54, Rhone.com

Designed for top performance, this brightly-colored tank is extremely lightweight and dries almost instantaneously. It is ideal for runners and cyclists.

Gore Air Baggy Shorts $55.99, Goreapparel.com


The Gore Air Baggy Shorts exude comfort. Lined with mesh inserts for breathability and an adjustable flat waistband, it has elements similar to your favorite sweatpants, minus the sweat.

Pearl Izumi Men’s Elite Low Sock $14, Pearlizumi.com

Brooks Men’s Cascadia 12 Trail-Running Shoes $130, Brooksrunning.com

Choosing socks used to be so simple. But now with options like the Pearl Izumi Elite Low Sock, your sock can now include over-the-toe mesh ventilation, arch compression for maximum performance and moisture transfer yarns to capture all of your sweat while working out.

Good for the treadmill and the trail, the Cascadia has a mesh upper that controls the amount of moisture to keep feet dry and cool.

wellness360 | july/august 2017




Originally hailing from China, peaches first arrived in Georgia in 1571, according to the Clemson Cooperative Extension. Now, they are incredibly popular little treats, with the Produce for Better Health Foundation ranking them in the top 10 for the most commonly consumed fruits in 2014. Raw peaches are a good source of vitamins A, B and C, as well as dietary fiber and iron. These naturally sweet and juicy fruits have no fat and are the perfect substitutes for fattier processed snacks. A 2009 study published in the Journal of Medicinal Food also identified peaches as having high levels of antioxidants in both their flesh and peels. Stone fruits, like peaches, have high levels of phenolic acids, which according to a study from Texas A&M University, were effective in inhibiting breast cancer cells. Although you may not be able to get that effect just through eating this fruit, consuming these bioactive compounds does promote good health overall. These fuzzy fruits surely do pack a nutritious punch, so consider the peach next time you are perusing the produce section.


wellness360 | July/august 2017




Taking Meal Prep Stress


Cooking can be daunting when you already have a full plate of other responsibilities. Between kids, work and the busyness of life in general, it can be hard to find the time to grocery shop, never mind meal prep. Meal delivery services are quickly gaining speed on a local and national scale. Some services take out the stress of grocery shopping by sending you fresh groceries and recipes. Others send you a fully cooked meal that only requires some reheating. Either way, we have found some meal delivery services that we hope will whet your appetite!



COST • 5 meals/week ranges from $49.95 to $77.95 •10 meals/week ranges from $94.95 to $149.95 •15 meals/week ranges from $134.95 to $217.45

Prices very from $4/meal to $14+/meal

Most plans are available as either five-day or 20-day options. There are many pricing options, but costs range from $47.99/five days for one meal/day to $965/20 days for five meals/day. Costs can range higher for the customizable Personal Fit program.

Taste of Health (traditional), Primal (paleo), Olympian (macronutrient-focused), Personal Fit (for weight loss, building lean muscle or chronic illness) and Plant Based (vegan and soy free)

Prices range from $32.99/ day to $59.99/day depending on the plan you choose and the number of meals you would like. HealthyChefCreations.com


Vegan Paleo Traditional

The Real Meal will set up a consultation with you to find out what types of meals are best for your needs, but all meals are diabetic friendly, heart healthy and gluten free.




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The Healthy Chef Diet (Mediterranean style), Healthy Mommy, Healthy Senior, Healthy Living – Breakfast, Lunch & Dinner, Healthy Living – Lunch & Dinner, Gluten-Free Meals and Healthy Living – Breakfast & Dinner



Delivery is available Monday through Saturday and you can choose the day and time your food is delivered.

There is no commitment! You can cancel your subscription whenever you like.

Delivery on Mondays only

4–8 a.m. on Sunday and Wednesday mornings

Delivery is usually scheduled for Fridays.

There is no commitment!

There is an eight-week commitment upon purchase with a one-week trial period for the Personal Fit plan, but no commitment for the other options.

There is no commitment! You can cancel your subscription whenever you like.


Local to greater Gainesville

Local to Gainesville with delivery to Alachua, Duval, Volusia, Marion and St. Johns counties

Services Gainesville, Tampa Bay and West Palm Beach





Meals start at $9.99/per serving, but the minimum purchase for delivery is $62.99.

Terra’s kitchen will select meals for you based on your preferences or you can select your meals (as many as you like) from over 40 options each week. There are always vegetarian, paleo and glutenfree options.

You can select from the available delivery days for your location.

There is no commitment! You can cancel your subscription whenever you like.


• Two meals/week for four people is $71.92 • Three meals/week for two people is $59.94 • Four meals/week for four people is $143.84

Two-person and Family (four people). Both plans can accommodate a variety of dietary preferences, such as vegetarian and pescetarian diets.

Delivery is available Tuesday through Friday in most locations, and you can select your delivery day.

There is no commitment! You can cancel your subscription whenever you like.


Delivery is available Monday through Saturday and you can choose the day and time your food is delivered.

There is no commitment! You can cancel your subscription whenever you like.


You can select your delivery day from Wednesday through Friday.

There is no commitment! You can purchase your meals as a guest, and if you do subscribe you can cancel your subscription whenever you like.



There is no commitment, and you can skip any week.

Local to Alachua County





ChefAmi.com For every one meal purchased, one meal is donated to Bread of the Mighty to feed hungry children in Florida




• Two meals/week for four people is $69.92 • Three meals/week for two people is $59.94 • Three meals/week for four people ranges from $104.88 to $119.88 • Four meals/week for two people is $79.92 • Five meals/week for two people is $99.90

Classic, veggie (vegetarian recipes only) and family (kidfriendly recipes)

You can select your meals You must select at least $45 (as many as you like) from worth of food for your box to 10 options each week. At be shipped, but price will vary least two of the 10 will be based on what meals you vegetarian options, and there choose and how many. are also no gluten added options.

• Three recipes/week for two people is $65/week • Three recipes/week for four people is $123 week • Three recipes/week for six people is $179/week

Only one meal plan option. The meals are not currently designed for vegetarians

Locally sourced and pre-portioned ingredients

wellness360 | july/august 2017



Pesky Pesticides: Should We Be Avoiding Conventional Produce? BY CLAIRE CARLTON, ms, rd, ld/n

survey found that 50 percent of consumers described “local” as food that was produced within 100 miles of their homes. Local food is not always organic. The process to become a certified organic farm and maintain that certification is very expensive. This is why many smaller local farms opt to utilize organic farming methods but lack official certification. Organic – This is a labeling term defined by the USDA and indicates a food or food product has met federal standards for production, processing and certification. The National Organic Program oversees these standards and ensures compliance. According to the USDA, organic agriculture utilizes methods that support healthy soil, conserve biodiversity, and avoid use of synthetic fertilizers, pesticides and genetic engineering.

Ways to reduce pesticides in produce I frequently get asked, “is organic worth the extra money?” by clients who are concerned about the potential effects of pesticides on health. As with most nutrition topics, my answer is, “It depends!” The organic food market continues to grow each year according to the Organic Trade Association (OTA). Specifically, the OTA reports that in 2016, parents between the ages of 18–34 years old consumed more organic goods than any other group. Consumers are drawn to organic foods for many reasons aside from the belief that organic foods are more nutritious. The OTA conducts an annual survey to examine the buying behaviors of American households and determine why more and more people are choosing to go organic. Aside from nutrition, organic buyers


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are more aware of how foods are being produced and express concerns about the environment and sustainability. To begin, let’s examine the difference between some common terms we may see in the grocery store or farmers market.

1. Rinse and wash produce under warm running water and use a soft scrub brush. There is no need to use soap, but there are a variety of fruit and vegetable washes and sprays on the market that may aid in the removal of pesticide residues.

Conventional – Conventionally grown produce uses a variety of pesticides to control pests, fungus, mold and diseases. Conventional methods may also rely on several different fertilizers to support plant growth and nutrient content.

2. Peel your fruits and veggies. Peeling off the skin will help to remove pesticide residues, but keep in mind that this also eliminates a source of fiber from the food as well as vitamins, minerals and antioxidants found in the skin.

Local – The term “local” generally means that the food is produced within a specific geographic area, rather than nationally or internationally. There is currently not a universally agreed upon distance to classify something as local. According to GRACE Communications Foundation, a 2008

3. Discard the outer leaves of vegetables such as onions, cabbage, Brussels sprouts and romaine lettuce in addition to washing and rinsing well.


Environmental Working Group's 2017 Shopper's Guide to Pesticides in Produce™

The dirty dozen is the list of foods that are best consumed when organic. Typically, the rule of thumb is that produce with thinner skins absorb more pesticide residues.

What exactly are pesticides and should we be concerned about their impact on our health? According to the Environmental Protection Agency (EPA), a pesticide is defined as a substance or mixture of substances that is intended to prevent, destroy or repel any pest. The EPA evaluates all pesticides sold in the U.S. This process includes evaluation of ingredients and composition, potential adverse effects for human health, and environmental impact. This process also helps to ensure that pesticides target the specific pests they are intended for so the use of unnecessary products can be avoided. While the EPA does maintain strict standards for safety, consumer concerns about the long-term health impact of pesticide residues exist. In my practice, I have noticed that most consumers appear to be concerned about the risks for populations such as pregnant women, young infants and children. This fear stems from research published in Environmental Health Perspectives looking at the potentially adverse effects of organophosphate pesticide exposure in utero and how this may impact neurodevelopment. Future research will continue to study the long-term effects of pesticide residue ingestion on human health. Until more concrete evidence is available, those who express concern over pesticide exposure can take measures to limit exposure.

Rinse and wash produce under warm running water.

FINAL RECOMMENDATIONS Most people in the United States are not consuming the recommended amount of fruits and vegetables daily. Conventional produce is better than no produce at all and provides numerous health benefits. The decision to purchase organic over conventional foods extends beyond nutrition to factors such as budget, environmental sustainability and a desire to support local farmers. The most important thing is to get fruits and vegetables in your diet. How that is achieved looks different for each family and individual.

“Local food is not always organic.�






















Bell Peppers




Healthy or Not?

Unlocking the Secrets of Eggs BY CLAIRE CARLTON, MS, RD, LD/N

For a long time, this versatile, budget-friendly food was vilified in the health and nutrition world due to its high cholesterol levels. Some may remember the iconic Time magazine cover from 1984 picturing a plate of eggs and bacon frowning. Consumers obediently began choosing egg whites and imitation egg products hoping to reap the high protein benefits of eggs without any fat or cholesterol. Foods such as Egg Beaters showed up on the breakfast scene. Essentially, these products processed eggs and stripped them of their yolks, along with many of their powerful nutritional benefits. However, the all-mighty egg, in its simple package, is chockfull of nutrients.




Eggs are a great source of vitamins A, D, E and several B vitamins. Vitamin A plays a role in eye health and immune function. Vitamin E serves as an antioxidant in the body to prevent cells from damage. B vitamins are crucial for energy metabolism among many other functions. Vitamin D is essential for bone health and also plays a role in immunity and depression. Yolks are rich in choline, a nutrient considered to be a vitamin-like compound, which plays a role in fat metabolism and cholesterol transport. In addition, choline is important for the structural integrity of cell membranes. Also important is choline’s role in the production of the neurotransmitter acetylcholine, which is important for muscle movement and memory. To reap these benefits, you must eat the yolks!

Yes, it is true that eggs contain a significant amount of cholesterol. For many years, we were told to limit our daily intake of cholesterol to less than 300 mg/day for heart health because conventional wisdom led us to believe that cholesterol from foods led to atherosclerosis (clogged arteries). Research from the Department of Agriculture shows that dietary cholesterol, meaning the cholesterol we obtain through consumption of certain animal foods, has very little, if any effect on our serum (blood) cholesterol levels. In fact, the new Dietary Guidelines for Americans 2015–2020 from the Department of Health and Human Services and the USDA have removed this recommendation, claiming that there is not adequate evidence to support a specific limit on dietary cholesterol. The DGA further states that cholesterol is not a nutrient of concern for overconsumption.

As a complete protein, eggs contain all the essential amino acids our bodies require to carry out functions such as muscle and tissue growth and repair, as well as production of neurotransmitters. Eggs are known to have high biological value protein, which means that our bodies digest, absorb and utilize the protein extremely efficiently. It is a myth that all of the protein in eggs is found in the white. A look at the USDA nutrient database confirms that while the white does contain a larger percent of the total protein found in eggs (58 percent), the yolk still contains 31 percent, with the shell containing the final 11 percent (I don’t recommend eating the shell!). Each egg contains 6 grams of protein to support a healthy body!

What about the color?

Brown, white, blue, green — eggs come in a variety of different colors. There is no difference in nutritional value between the colors; it simply indicates the breed of the hen.


wellness360 | July/august 2017

Clearing the Confusion: Interpreting Supermarket Labeling Omega-3 Enriched

Eggs boasting this claim usually come from hens whose feed has been enhanced with flax seed and/or fish oil. Flax is more popular in order to avoid a fishy tasting egg. Expect to pay a higher price for these “designer” eggs.

Cage Free

Cage free doesn’t necessarily mean the chickens are roaming the farm. In fact, these chickens often live among thousands inside a large barn with no access to outdoor space. When a consumer sees “Cage Free,” sunny pastures may come to mind. Don’t be fooled.

MINERALS Eggs also boast an impressive list of minerals, including iron, selenium, zinc and phosphorous. Iron is necessary for oxygen transport in the body. Selenium acts as an antioxidant, protecting cells from free radical damage among many other functions. Zinc is crucial for wound healing and plays a role in normal growth and development during pregnancy and childhood.

BODYBUILDERS BEWARE! Raw egg whites contain a protein called avidin, which binds to the B vitamin, biotin. Heavy consumption of raw egg whites can cause biotin deficiency! Cooking your eggs will denature this protein while also reducing your risk of foodborne illness.

USDA Organic

This is the most regulated claim you will find on an egg carton. Organic eggs come from hens that exclusively consume organic feed (free of pesticides and fertilizers) and are also allowed access to the outdoors and sunlight. Regular inspections take place to ensure these standards are followed.

Pasture Raised

This label is not regulated by the USDA. Many farmers and producers, such as Vital Farms Eggs, indicate that hens have access to pasture in order to consume their natural diet. With access to pasture, the yolks may contain more heart healthy omega-3 fats. Expect to pay more.

Vegetarian Fed Hens

Hens consume feed free of animal byproducts — usually the feed consists of grain, seed and soy. It is important to note that chickens are NOT vegetarians. This is a buzzword companies use to charge more for eggs. Left to forage in their natural living conditions, chickens would consume a variety of worms, bugs and plants. When considering which eggs to buy, nutritional differences are quite minimal. I often recommend people learn about the above labeling claims and choose based on personal needs and values such as budget, environment and animal welfare.

Nutritional Content of One

Large Egg

70 calories 4.5 grams of fat

(1.5 grams of saturated fat)

6 grams of protein 215 milligrams of cholesterol wellness360 | july/august 2017





wellness360 | July/august 2017



We Americans love our space. According to United States Census Bureau data from 2016, the median size of a new single-family house was 2,422 square feet. That is a 46 percent increase in size from just 30 years ago. So why, when our living space seems to be getting bigger and bigger, have we developed such a fascination with tiny houses? From HGTV’s “Tiny House Hunters” and “Tiny House, Big Living” to the wealth of tiny vacation houses popping up on Airbnb and other rental sites, these 100–400 square foot living spaces sure have made a big mark on the housing scene.


of tiny house owners have no mortgage, compared to 29.3 percent of all U.S. homeowners.

This is the first tiny house that Dan Louche, founder and owner of Tiny Home Builders, built.


Above: The Rose Tree Tiny got its name from the tree pattern on the front door. Rose Garland designed the tree, and her husband John created it from African mahogany.

wellness360 | july/august 2017


home. “All of the sudden the light bulb went off and I thought, ‘Man, I could do that.’” It took him about four and a half months and $16,000 to build, but his mother’s house became one of the first tiny houses in Florida. Now our state has one of the highest concentrations of tiny home builders in the country. Rose and John Garland, recent Florida transplants, became tiny house owners after deciding that an RV just wouldn’t be the right fit. “It was a hedge against the economy,” said John. “We had the mortgage on the house up on the mountain, and we said if all heck breaks loose, at least we got something.” The Rose Tree Tiny (the name of their home) cost the Garlands about $49,000 all together, and they were so happy with the end result, they decided to sell their big house and go tiny full time. Their energy bill jumped down to about $30 per month, and their debt went down significantly, which is what attracts so many people to tiny living.

Who tends to go tiny? Louche said that the majority of tiny house owners tend to be older or young couples. In fact, childless couples under the age of 30 make up about 80 percent of his business. It is not necessarily as suitable for families due to the space constraints. However, for younger people who may need to move as new opportunities arise, Louche said that tiny houses on trailers provide the perfect alternative to conventional housing. “You can get a house for the price of a car [and] you can move it if you have to,” he said. “If you buy a house, you’re realistically looking at being locked in that house for five years just to cover the real estate expenses.”

Despite its tiny stature, the Rose Tree Tiny can comfortably sleep four people between its pullout bed and sofa sleeper.

Why go tiny? Although talk of tiny houses can be traced to the transcendentalists (remember reading “Walden” by Henry David Thoreau in high school?) and beyond, the current interest in tiny living seems to have begun in response to the housing crisis of 2008. With a lack of affordable housing, the low construction costs and reduced energy bills associated with tiny houses began to look more attractive. Dan Louche, founder and owner of Tiny Home Builders, was drawn to tiny homes after his mother’s Tampa home was severely damaged by a hurricane. “I couldn’t afford to buy her a new home, so I was trying to figure out all my different options,” he said. That’s when he saw a story on PBS about a woman who had built herself a tiny

Building a tiny house of your own The size of your tiny house will depend on whether you are planning to build a mobile tiny or lay down a foundation to build upon. If you want a house on wheels, Louche said that the widest you can go is 8 1/2 feet and the longest is 32 feet, which puts you under 300 square feet. If you are laying down a foundation, you have more flexibility with the size of your house, with most ranging from 400–600 square feet. “The tiny house movement, up until the last two years, was primarily DIY,” he said. “That shifted lately with the TV shows and the popularity gaining, you have a lot more people that are buying made houses.” If you do want to build one yourself, Louche recommends reading as

THE HOMEOWNERS After traveling in the Rose Tree Tiny for three weeks, Rose and John Garland settled down in Branford, Florida. They continued to live in their tiny home for four months before they realized that they would need more space to accommodate all of their visitors. Now the Rose Tree Tiny is up for sale! 38

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much as you can about tiny houses and attending workshops before starting on your own. You can find more information about tiny house plans at Tinyhomebuilders.com.

You can get a house for the price of a car [and] you can move it if you have to,” he said. “If you buy a house, you’re realistically looking at being locked in that house for five years just to cover the real estate expenses. If 100 percent DIY seems intimidating, you can always go the route of the Garlands. They had a company build the trailer and the stick-built shell for them, but Rose’s designs and John’s woodwork are what give the Rose Tree Tiny its charming personality. Your final option is to purchase a move-in ready tiny house. A completed tiny house from Tiny Home Builders with appliances included can cost anywhere from $37,000 to $66,000.

But what about my stuff? While finances may be the No. 1 motivator for making the switch to a tiny house, Louche said that a desire for simplicity is a close second. “You don’t need a tiny house to live a simpler life, but a tiny house will force you to live a simpler life,” he said. People have a tendency to fill the space they are given, so downsizing from a conventional house to a tiny can certainly be difficult. After years of traveling with the military, Rose and John had collections of items that reminded them of their time abroad that they had to part with. “The hardest part of tiny living is letting go of your stuff,” said Rose. “But living in a tiny house is liberating. Your pocketbook understands, and it gets happy.”

The wood throughout the Rose Tree Tiny all has a story. The walls and floors are beetle kill pine from the fires in Colorado. The African mahogany in the kitchen came from a project they originally intended for their big home, and the walnut for the stairs came from Rose’s home in northern Illinois.

wellness360 | july/august 2017




Summer is here! And while that may mean pool days, barbecues and beach visits for us, it can also mean long hot days of sweltering heat and sun damage for our yards. The intensity of the sun often dries out our lawns ending in the demise of our green lush landscape and gardens. By planting a sustainable garden, you can remain eco-friendly and maintain your “lawn of the month” status. ’Sustainable’ means to perpetuate existence as well as to provide sustenance and nourishment,” according to the Planet Natural Research Center. “[A sustainable garden] is an organic garden taken a step further. Following organic gardening practices will sustain soils and plants while it nourishes and sustains your family, both physically and aesthetically." According to the Florida Friendly LandscapingTM Guide to Plant Selection & Landscape Design produced by the University of Florida IFAS/Extension Service and the Florida Department of Environmental Protection, there are nine principles to follow for a sustainable garden.

1 Right plant, right place Consider the area in which you are planting. Alachua County falls in zones 9a and 8b on the USDA Plant Hardiness Map, so look for plants that will thrive in these zones. When shopping for plants, you should determine whether the area they will be planted in receives a lot of shade or sun, whether it is in a windy or protected area, and whether the area is elevated and therefore drier or lower and wetter.

2 Water efficiently When you do need to water your yard or garden, IFAS recommends irrigating only when it shows signs of wilt. It is best to water during the coolest times of day and to constantly monitor your irrigation system to make sure there are no leaks or clogs. 3 Mulch

Adding mulch to your landscape is another easy way to lock in the moisture of the soil surrounding your plants. The mulch provides a barrier between the sun and the soil, which also helps to control the growth of unwanted weeds.

4 Fertilize appropriately

If you need to fertilize your garden or lawn, IFAS recommends using a fertilizer with slow-release nitrogen and little to no phosphorous.

5 Recycle by composting By composting, you can reduce the amount of fertilizer your garden will need to thrive. Composting allows you to recycle organic matter in your garden (grass clipping, pruned branches, etc.) as well as food scraps from your kitchen to create a nutrient-rich mixture that your garden will appreciate.

Try filling your sustainable garden with plants that are native to the region you live in. Some popular native plants that do well in North Central Florida include the American wisteria, the southern and sweet bay magnolia trees, certain varieties of rose, beautyberry, hibiscus, saw palmetto and certain varieties of hydrangea. Check out the Florida-Friendly Plant List at Floridayard.org for more options.


wellness360 | July/august 2017

6 Attract wildlife Make your garden a haven for native birds, butterflies and bats by planting flora that these animals and insects can eat, such as the native wax myrtle, Florida flame azalea and coral honeysuckle. 7 Manage yard pests responsibly Try to avoid the use of insecticides, as these can harm animals and beneficial insects. Instead use disease resistant plants and spot treat when necessary.

8 Manage stormwater runoff &

9 Protect the waterfront

Protect Florida’s waterways by preventing pesticide and fertilizer runoff. IFAS recommends creating shallow rain gardens, keeping your downspout pointed toward your garden and maintaining a 10-foot “maintenance-free zone” if you live near a body of water. So, what are you waiting for? Why not transform your garden into a sustainable environment? It is as simple as embracing native plants, covering your soil with mulch and recycling the seemingly useless parts of your yard to reuse them as compost. Go ahead, and get started!








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Change your filters monthly or every other month. Dirt and dust can easily collect and can be overlooked; be sure to focus on the inside of your home as well as the outside. Clean filters and vents improve air quality and protect your system, as well as your health.


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wellness360 | july/august 2017



6 Apps to Take the Stress Out

of Planning Your Next Vacation BY TRACE FERGUSON

Even though vacations are supposed to be relaxing, planning can make a trip seem more stressful than fun, before you even leave! From booking flights to figuring out exchange rates, these six free apps (compatible with both iPhone and Android) can take some of the burden out of traveling so that you can spend more time enjoying your trip!








2 HotelTonight

4 Guides by Lonely Planet

5 XE Currency

This app is a catch-all for traveling. It allows you to plan and book your flights, hotels and any rentals right from the app. The app will search for the flight times and prices that are best for you. It even provides information on airports and their specific terminals. It is basically your mobile itinerary.

This app offers in-depth city guides to an array of vacation destinations worldwide. After you pick your destination city, the guide will show you the must-see spots and top-rated places to eat, sleep, shop, drink and play in that area. The guide also gives you price ranges for each activity and tells you other things to do in your surrounding area. The app is great for mapping out what you want to do in a specific city.


wellness360 | July/august 2017

HotelTonight was basically made with overnight flight delays in mind. If you needed a last-minute hotel room, you can get a cheap room through this app. It will show you all the hotels in your area with rooms available and the price of each room. This app is perfect for last minute plans.

XE Currency is a great app for those who are traveling overseas. You can see the worth of any other currency compared to the U.S. dollar. This app can help you budget accordingly when you are planning for your vacation. It is also useful when you are shopping abroad and want to quickly look up the price of something in U.S. dollars.

3 Airbnb

The Airbnb app is giving hotels a run for their money. It lets you book a unique room or an entire home, and you can even share a home with the host. You can rent cottages, tiny houses, treehouses, you name it. Not to mention, an Airbnb is usually much cheaper than paying over a $100 a night for a hotel and it offers a unique vacation experience.

6 AccuWeather

This weather app is comprehensive and great for traveling. It has the standard day and hour forecasts, but you can also look at the weather two weeks in advance with their 15-day forecast. The app also has an allergy feature that provides information regarding the levels of several types of pollen along with dust and dander. With this app, you won’t be caught without an umbrella or your allergy medicine when you need it while on your trip.

wellness360 | july/august 2017


Ask the Expert

Ask The Otolaryngologist BY JEFF PHILLIPS, M.D.

Dr. Jeff Phillips attended college at the University of Wisconsin-Madison, where he also completed his medical school training. He then completed his residency training in Otolaryngology-Head and Neck Surgery (Ear, Nose & Throat Surgery) at Louisiana State University, and moved back to Wisconsin to complete fellowship training in Sleep Medicine & Surgery. He is board certified in Ear, Nose & Throat by the American Academy of Otolaryngology-Head & Neck Surgery and in Sleep Medicine by the American Academy of Sleep Medicine.

„ My partner snores … a lot! Is there anything that can be done to mitigate his snoring?

Snoring is a very common problem that people of all ages can experience. In fact, nearly half of the population will experience snoring at some time in their life. Fortunately, there are many things that can be done about snoring. The first step is to determine if your partner also has problems with sleepiness during the day, poor sleep in general, or has gasping or choking awakenings during the night to suggest breath-holding spells, called “apneas.” These can be a sign of sleep apnea and should be evaluated by your doctor. However, not all people who snore have sleep apnea. Simple lifestyle changes and sleep hygiene can go a long way to help with snoring. Elevation of the head of your bed about 30–45 degrees can help. Sleeping on your side instead of your back can also be effective in some cases. Setting regular bedtimes and wake times can help, and avoidance of alcohol, heavy meals and late night eating can also help. Treating nasal congestion and nasal allergies allows for better nasal breathing. Your ENT doctor can help you improve your nasal breathing with either medications or surgery when needed. Staying at a healthy weight can also be helpful. If these measures do not address the snoring, there are also oral appliances


wellness360 | July/august 2017

(mouthguards) that can be made for snoring and sleep apnea that are very effective. A number of minimally invasive office procedures are also available to help snoring that does not respond to these therapies.


It is possible to develop new allergies as an adult. As we age, we are constantly exposed to new potential allergens to which our immune system has never been exposed.

„ Why do our noses run when we eat hot or spicy foods?

A runny nose, or “rhinorrhea,” while bothersome, is also a protective mechanism to help the nose flush out irritating substances like viruses, bacteria and seasonal allergens. However, there are also irritants in certain types of foods. In hot and spicy foods, one of these irritants is capsaicin, which will trigger the same response. Your nose will want to flush the irritant in the hope that it can protect you from getting the substance in your lower respiratory tract and lungs. There are other oils in

foods like horseradish, wasabi and mustards that have the same effect. If your mouth is on fire and your nose is like a faucet, try quenching the sensation with milk instead of water. This has been found to be more effective at breaking up the particles causing the irritation. And just to be clear, try DRINKING the milk. I wouldn’t recommend pouring it in your nose!

„ How is a sinus headache different from a regular headache? When someone refers to having a “sinus headache,” the nature of this description can be misleading. Often, many people refer to symptoms of pain, pressure and discomfort that is believed to be caused by either acute or chronic sinusitis, a disorder of inflamed sinuses. While headaches are a common symptom of acute or chronic sinusitis (when combined with other common symptoms of nasal drainage, postnasal drip, congestion and facial pressure), headaches and facial pain without these other symptoms are very unlikely to be related to the sinuses at all. Even in the case of patients with chronic sinus disease and allergies, many patients with headaches are more likely to be experiencing a form of migraines triggered from sinus inflammation and chronic nasal congestion.

„ I swim often, but don’t use ear plugs. Can the water damage my ears? And what exactly is swimmer’s ear?

Unless you have a hole or perforation in your ear drum or a known chronic ear canal problem, a little water in your ears will likely not cause a problem. The water will drain out of your ears on its own over the course of the following 24 hours. However, if the water stays in your ear canal for a longer period of time, especially if you have a small cut or break in the skin in your ear canal, it can lead to a painful, acute infection of the ear canal and outer ear called “acute otitis externa,” also known as “swimmer’s ear.” This can occur when the thin skin of the ear canal or outer ear is damaged, and bacteria or fungus invade the deeper layers of skin, causing a localized infection. Common symptoms include pain

in and around the ear canal and outer ear (auricle) itself, a swollen ear canal, drainage from the ear canal and hearing loss. Keeping your ears dry, avoiding use of Q-tips, and seeing your doctor as soon as possible are the initial recommended steps.


Why do we have tonsils?

Tonsils are a functional part of your immune system. Much like the lymph nodes in your body, tonsils can help fight infection by trapping and responding to viruses and bacteria that enter your throat. Also like the lymph nodes in your neck, the tonsils will swell up and become red and painful when they are fighting infection. So, why do we remove the tonsils then, and how can people survive without their tonsils? Fortunately, in people with a normal immune system, there is enough lymphatic tissue and multiple immune defense systems to fight bacteria and viruses to allow us to rid the body of these organisms. In some cases, multiple tonsil infections per year can lead to chronically inflamed and infected tonsils that become problematic for a person. Large tonsils can also contribute to breathing obstruction and sleep apnea. In these cases, it may be useful to remove the tonsils.

„ Is there any reason (aside from bad manners) that I shouldn’t pick my nose?

You bet! Aside from being impolite, nose picking is one of the most common causes of nose bleeds. While crusts in the nose can be irritating at times, removing them briskly can often lead to small cuts and raw surfaces along the delicate nasal lining. There are many small blood vessels here, particularly along the nasal septum, and removing the crusts can lead to bleeding. Nose picking and plucking nose hairs can also lead to breaks in the nasal lining that allow bacteria to invade and cause local infections, which can be painful and may even lead to a more serious infection.

Ringing, buzzing, chirping, clicking or static in the ears is called

TINNITUS. 40-50 million


Common triggers include:

migraine headaches TMJ ear pressure anxiety from allergies tension wellness360 | july/august 2017



Saving Money on Your Medical Bills BY SELENA GARRISON

Health care expenses. The very phrase makes my bank account quake. A 2015 study from the Urban Institute revealed that the average lower to middle income household buying health insurance on the marketplace spent over 10 percent of their income on health care costs, with many spending as much as 25 percent. With the alwaysincreasing costs of health care, many people are looking for ways to save money while still meeting their health care needs.

Of course, the best way to save money on health care is through preventative care. Healthy people just do not have to spend as much money on medical intervention. Preventative care includes keeping up a healthy lifestyle, staying alert to changes in your body, appropriate annual screenings and visiting your doctor for continual monitoring of chronic conditions. Most communities have health fairs that offer free screenings for conditions like diabetes, HIV, high blood pressure, etc. Take advantage of them! It is also very important to select the right insurance policy and know what it covers. This can take a lot of research, but it will be worth it when you need to use your coverage. You need a plan that includes your doctors and medications, as well as provides coverage for chronic conditions. Find out about preapprovals, emergency room visits, copays for visits and coinsurance for procedures. Websites such as Individualhealthquotes.com and others are available to compare various insurance policies. You can also bypass doing your own research by utilizing an insurance agent. Additionally, you should always check bills and statements for errors and negotiate


wellness360 | July/august 2017

large medical bills. Be vigilant in making sure that coding errors and other mistakes are not robbing you of the coverage you deserve. If you are hospitalized or undergo a costly procedure, get an itemized bill, check it for errors and ask the billing department about discounts or payment plans. Common errors include duplicate charges, charges for canceled tests or procedures, incorrect patient information resulting in claim denial, upcoding charges (being billed at a higher level of care than you actually received), incorrect quantities of items used or medications, and incorrect operating room/anesthesia times. You can also shop around for medication. GoodRX.com is a great place to start, and it lists cash prices for medications at many area pharmacies. For instance, a quick search for Lipitor reveals prices ranging from $12 at Winn-Dixie to $70 at Publix, with coupons available on the site. Walmart, Target and many supermarket pharmacies also offer $4 generic drugs, which may be less than your insurance copay. You should also periodically check in with your doctor to make sure you still need to be taking (and paying for) all of your medications.

Many supermarket pharmacies offer $4 generic drugs, which may be less than your insurance copay. Lastly, check into alternative options to visiting your brick-and-mortar doctor’s office. Most major insurers, including Blue Cross, United and Aetna to name a few, offer video or phone consultations with a licensed physician at a fraction of the cost (or even free). Other plans have a hotline that can answer questions to help you decide whether a visit to the ER or urgent care is necessary. Not only do these options save you money, they also save you time sitting in the waiting room. Taking care of yourself should be a top priority, but it shouldn’t be something that costs you a quarter of your income. Practice these cost-saving tips to help keep your body (and bank account) healthy!

wellness360 | july/august 2017


Mind Matters


Clearing the mind is said to have positive effects on your well-being. Restricted Environmental Stimulation Therapy (REST) is a process where relaxation and meditation is performed in an environment isolated from sight and sound. The flotation form of this therapy, floatation REST, is commonly called float therapy or just floating. Floating takes place in what was formerly known as sensory deprivation tanks, invented by John C. Lilly in the 1950s. The modern form of these tanks, now called float or isolation tanks, are filled with a solution of water and about 30 percent Epsom salt to create buoyancy and a feeling of weightlessness. The water is heated to mimic the body’s temperature to eliminate any stimulation from the water. This reduced stimulation promotes relaxation and increases production of endorphins and theta waves, a type of brainwave that occurs during sleep and deep meditation. Relaxation from floating REST initiates the body’s relaxation response, the direct opposite of the fight or flight response. This response reduces heart rate and blood pressure, relaxes the muscles and changes the body’s chemical balance. The decrease in stress-related biochemicals and increase of chemicals that create a sense of comfort reduce stress and increase tolerance for stress. This improves the ability to think clearly, and a decline in mental tension (stress) allows for more creative thinking. “I tried floating for an hour, and although I did have thoughts throughout, I found that I was able to think more constructively and categorize my thoughts,” said Ariana Aragon, a Gainesville resident. A study from the University of British Columbia, confirmed that floating facilitates a high level of creative behavior.


wellness360 | July/august 2017

The meditative effect of floating stimulates the release of endorphins, which can promote a lasting state of well-being and create an ideal mindset for learning. Michael Hutchison, author of “The Book of Floating,” stated in his book “Mega Brain” that one session of floating induces a feeling of euphoria that results in more acute senses of sight, sound and smell. From a series of studies at the Medical College of Ohio, researchers Thomas H. Fine and Dr. Roderick Borrie reported that floating decreases the stress hormones cortisol and epinephrine, making it a positive treatment for stress-related disorders such as hypertension, tension headaches, anxiety and insomnia. They do note, however, that counseling should be the principal treatment when depression is the primary diagnosis. Previously in 1983, Fine performed a study with John Turner for the First International Conference on REST

and Self-Regulation and determined that the reduction of stress chemicals has what they call a “maintenance effect” that lasts for days after floating, resulting in an increased tolerance for stress following a float session. “For people who have never done meditation, the float pods allow them to go into that same state through the lack of sensory stimulus,” Mat Chandler, founder of the Float Center in Gainesville (set to open by 2018), said. Floating assists in entering the theta state, also called a twilight state, which is where the subconscious dreams and daydreams and where intuition lives. A theta state is achieved through the increased production of theta waves that floating REST allows. Floating is becoming more popular, and just one hour in a float tank can relax the mind and increase awareness with positive benefits to the body and mind alike.

wellness360 | july/august 2017



Is it OK for Adults to Sleep with Stuffed Animals? BY OLIVIA K. PITKETHLY, MA, LMHC

As children, most of us had that one special item we loved to snuggle. A soft blanket, a stuffed animal or a comfortable pillow might have made us feel safe, calm or comforted. But as we got older, these once important items end up on the floor, the shelf or (gasp!) the trash. We just outgrow them. Or do we?


A 2012 study by the hotel chain Travelodge found that 35 percent of adults in Britain still sleep with a stuffed animal to help them de-stress. Twenty-five percent of the men in the survey admitted to taking their teddy bears with them on business trips. I took an informal poll of my friends and was pleasantly surprised at how many of them still slept with a stuffed animal or special pillow for comfort, security and sentimental reasons.

This simple, tactile comfort, no matter how brief, can go a long way in decreasing existential angst. Kathleen Myre, wife and mother of two grown children, said she has been sleeping with a sock monkey for three years. “My uncle had been diagnosed with cancer and had been given months to live,” she said. “I gave him a sock monkey as a gift to make him laugh. What started out as a gag gift became so much more when he named it George after one of his uncles.”


him,” she said. “I can sleep without it, but I prefer not to.” Donna Spencer sleeps with a stuffed moose named Roosevelt. “My husband gave him to me as a gift when I was in the hospital early in our marriage,” she said. “Roosevelt is not a necessary item, but helps when I have trouble sleeping.”

Myre bought her own “George” later that day and began sleeping with it. Her uncle died a few weeks later and she has continued to snuggle with it.

The emotional and psychological impact of a stuffed animal is profound. In a series of studies published in the journal Psychological Science, researchers found that people with low self-esteem experienced less anxiety about dying when they were touching a teddy bear. This simple, tactile comfort, no matter how brief, can go a long way in decreasing existential angst.

“It made me feel connected to my uncle. It was a small symbol of the love I had for

Karen Benzi, an oncology nurse and retired Navy senior chief petty officer, said

wellness360 | July/august 2017

she purchased a pillow before her first deployment to Dubai in 2000. “I did a lot of traveling between different places as the missions dictated,” she said. “I could be staying at a hotel or living in a tent or abandoned building, so I needed to pack light. The pillow and exhaustion were a constant, though sleep was not.” Benzi slept with her pillow between and during all four of her deployments. “My last deployment ended in 2008 and I continued to sleep with it,” she said. “Never super anxious if I didn’t have it, but felt somewhat compelled to have it with me to sleep.” So, if you are holding on to a treasured item from childhood, or even adulthood, know that you are not alone. Comfort can sometimes be found in the most unexpected places.

wellness360 | july/august 2017


Spotlight 360

Iron Maiden Running and swimming have been a part of LaVonne Rembert’s life since she was a child. Although she may have gotten away from exercising for a time, she is back to competing and doing better than ever! With seven Ironman races under her belt, LaVonne knows that with a little hard work, there is nothing she can’t accomplish.

Tell us about your family life.

Pretty simple. My kids are everything to me. We are the three musketeers. We work hard but we also play hard. We love spending time together. We have a strong relationship. Our hearts are full of love and we are thankful each day for all that we have. We are always working out, going to yoga, the movies, the beach, you name it. We are always having fun. We also have one Havanese, Marley, one golden retriever, Sophie, a rescue kitty, Juliet, a bearded dragon, Hank, and some fish.

How do you live a 360life?

I do a pretty darn good job of juggling work, being a full-time single mama, training for Ironman races and spending time with friends and family. I think balancing life can be tricky at times, so I often remind myself that I can do anything, but I cannot do everything. I definitely am a happier person when I am living a 360life. My life is not perfect, but I wouldn’t trade it for anything, and I am thankful for all that I have.

What is your wellness mantra?

Never give up!

How long have you been active/ competing?

I grew up in Gainesville, so I was actively involved with the local running races. At 6 years old I started swimming competitively with Florida Aquatic Swim Team, now known as Gator Swim Club. I competed in my first sprint triathlon at the age of 10 in Cypress Gardens. When I got out of high school


wellness360 | JULY/AUGUST 2017

I wasn’t as active because of work, so it wasn’t until 1996 that I started training and ran my first Disney Marathon. Not long after that, I trained for my first Half Ironman and then decided to go for it and train for my first Ironman Triathlon. Finishing an Ironman was on my bucket list. I never dreamed that I would compete in more than one, but crossing that finish line was a game changer. That feeling was incredible, and I wanted to do it again. I loved it so much that I continued training, and I just completed my seventh Ironman in Texas. I owe much of my recent personal records to Elyse Gallegos. She started coaching me a year ago, and her knowledge, enthusiasm and love for the sport have made a huge impact on me. She has been able to tailor my workouts to fit my career and home life. I am also a member of G3, the Gainesville Triathlon Club. The people I have met and been able to train with in this group are hands down the best around. We train hard, but we also have tons of fun. I hope to continue racing and one day make it to the big island. I hope that one day my kids will fall in love with the sport and possibly do one with me. That would be awesome!

Please share your favorite competition/event, in detail and what it meant to you.

Oh gosh, this is tough. I have so many favorite moments. Honestly, I’d probably have to say my first Ironman. To start with, I had never biked more than 10 miles when I started training, so building up to 112 was no easy feat. Race day was perfect — well mostly perfect. They sang "The Star-Spangled Banner" and the 2,200 athletes were standing on the beach waiting for the gun to go off. As I was putting on my goggles the band broke. I panicked! I immediately started running through the crowd asking if anyone had any extra goggles. Normally I would just swim without, but we were in the Gulf and I didn’t think that would be the best option. I found a pair at one of the tables and the lady said I could have them. They leaked the entire time, and I may as well have swum without them because I could barely see where I was going. Either way, I made it through the 2.4-mile swim and ran toward transition to change clothes and hop on my bike. Six hours and 20 minutes later I completed the 112-mile bike ride

LaVonne with her two children at the Gulf Coast 70.3 on Mother's Day weekend.

I truly believe we each inspire others in some way to follow our dreams. In the end, we only regret the chances we don’t take, so sign up for the race, eat healthy, indulge in dessert or take the trip. Whatever it is, just do it!

and was left with just a quick 26.2-mile run. You’ll know I was doing my first ironman when I tell you this next part. I like to eat, but during an Ironman it is not like you can just go to the fridge and grab a snack. You eat GU energy gels and drink Gatorade for the most part. Well, being a newbie I decided to stash a $10 bill in my jog bra on the off chance I passed a store and could grab some food. Lucky for me, I passed an aide station at about mile 12 right as they were handing out pizza to the volunteers. Being the social butterfly I am, I asked the man if I could buy a slice for $10. He graciously accepted. Finally, as I was on the last 6 miles of the run course, I realized I was about two hours ahead of my “planned finish,” so I borrowed a phone from a spectator to let my family know I was actually going to be finishing in the next hour. Turning the last corner, seeing the red carpet and hearing the crowd yell gave me goosebumps, but rounding that last turn before the finish line and seeing my kiddos was so special. My kids were 2 and 4 at the time and they were able to run through and cross the finish line with me. This is not allowed anymore, so I treasure the finisher picture from this race. It still gives me goosebumps thinking about it today. wellness360 | JULY/AUGUST 2017


What keeps you motivated?

Living healthy is super important to me and is a part of my everyday life. I am motivated by the loved ones I have lost to heart disease, but I also believe I am setting an example for my children and others on how to have fun while staying healthy and motivated. Eating healthy and exercising are huge parts of our everyday lives. I am also a little competitive with myself; I know training hard is sometthing that I need to do if I want to be better.

Do you have races that you would like to complete on your bucket list? Kona and Boston!

What are you training for right now?

I am currently training with Team Florida Track Club and Coach Enoch to race in the California International Marathon this December to qualify for Boston.

What is your go-to diet?

I don’t ever diet. I live by the 80/20 rule. I love fruit, sushi, peanut butter, chicken, salmon and salads, but I also love pizza, french fries and doughnuts. If you balance exercise and a healthy diet, you won’t feel guilty when you eat the pizza and french fries.

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

I love getting people excited about eating healthy and/or working out. I have people ask me questions all the time and I could literally sit for hours talking with them. I truly believe we each inspire others in some way to follow our dreams. In the end, we only regret the chances we don’t take, so sign up for the race, eat healthy, indulge in dessert or take the trip. Whatever it is, just do it!

What is your daily workout routine?

This depends on if I am “in training” or not. I do something every day. Right now, I am focusing on my running, but cross-training with biking and swimming, as well as strength training.

What is the most important lesson being active has taught you?

Honestly, I think a lot of people don’t try new things because they are scared to fail. When I step up to the starting line of a run or triathlon I am scared to death. That is totally normal. If we are competitive by nature, of course we want to win. Being active has taught me that if we try our best, we never fail.

CLOCKWISE, FROM LEFT: LaVonne gives a thumbs up as she bikes the second leg of the Cattanooga Ironman; She placed third in her age group at the Great Clermont Olympic Triathlon; LaVonne shows off her Ironman tattoo.

What is one thing you wouldn’t compete without? My Garmin.

What is your favorite way to wind down from a busy week? I love the beach! If I could go every weekend, I would be the happiest girl ever. Something about the ocean is so peaceful. It is my happy place for sure!

What is your favorite book?

Favorite go-to meal or restaurant in Gainesville? Do I have to pick just one? I like Dragonfly for sushi and Satchel's for pizza. I also love Leonardo’s 706 and 3 Natives. I used to go to Burrito Brothers weekly. I'm so sad it closed!


wellness360 | July/august 2017


"Age is Just a Number" by Dara Torres. Having grown up as a swimmer, I can relate to this book, and her journey is super inspiring, especially as I creep into my 40s. Right now I am also reading a hodgepodge of books — "7" by Jen Hatmaker, "A Life Without Limits" by Chrissie Wellington, "17 Hours to Glory" by Mathias Muller, "Roar" by Selene Yeager and Stacy Sims — as well as a continuous staple book, "The Endurance Training Diet & Cookbook." This book is awesome for promoting better nutrition during racing season.



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wellness360 | july/august 2017



We Tried It! Were you interested in trying out a barre class, but hesitant to give it a go? Curious about those painted rocks you have seen around town and want to learn more? The Wellness360 team has got you covered! MEET ME AT THE BARRE After months of interest, nine members of the Wellness360 team decided to give barre a try, so we all went to try a class at Barre Forte! Only two of us had ever taken a barre class before, so we really did not know what to expect. With our grip socks in hand, we walked into Barre Forte ready to sweat! With fun music pumping throughout the studio, we started off with a nice stretch in the center of the room. Then we broke out the weights and the work really got started! After working on our arms and core, we moved over to the barre. There our glutes and legs really got a workout! Even though the majority of us had little experience with dance/barre class, we found it fun to follow along, albeit a little challenging at times. We all felt a little sore the next day, but that is just the sign of a great workout!

In a nutshell: We all had a lot of fun and felt we got a good workout. Make sure to bring grip socks and water!

ROCKIN' ALACHUA COUNTY After learning about the Rockin’ Alachua County Facebook page, we decided to get in on the rock painting fun! We bought ourselves a bag of landscaping rocks from Home Depot, picked up some acrylic paints and got a clear sealant spray to protect our creations from the crazy Florida weather. From strawberries and pineapples to jellyfish and penguins, we let our creative sides take over! Once the paint was dried on each rock, we wrote “Rockin’ Alachua County FB” on the undersides, so people would know where the rocks came from, and then sprayed them with the clear sealant. Between rainy days, we hid our rocks at local parks, like Veterans Memorial Park and Westside Recreation Center, to bring joy to whoever finds them!

In a nutshell: Painting is not just for kids! We were able to let our brains be creative and we got to bond as we painted. It is a great way to take a break!


wellness360 | July/august 2017

wellness360 | july/august 2017


Community Tuesday, July 4 Iggy's "Four on the Fourth" Freedom Run

Saturday, July 8 Clermont Sprint Triathlon/Duathlon Series #2 – Rockin' in the USA

7:30 a.m. Veteran's Memorial Park Ocala, Florida Drcsports.com

7:15 a.m. Waterfront Park Clermont, Florida Sommersports.com

Tuesday, July 4 39th Annual Melon Run

Friday, July 14 Women, Wine & WOD

8 a.m. Westside Park Floridatrackclub.org

6:45 p.m. – 9 p.m. B3 Gym B3gym.com

Tuesday, July 4 City of Alachua Fourth of July Celebration

Friday, July 14 Free Friday's Concert Series: The Delta Troubadours

Noon – 4 p.m. Uppercrust Productions Uppercrustproductions.com (Repeats every Saturday)

3 – 10 p.m. Hal Brady Recreation Complex Jacksonville, Florida CityofAlachua.com

8 – 10 p.m. Bo Diddley Plaza Gnvculturalseries.org

Saturday, July 1 Community Capoeria Classes

Tuesday, July 4 2017 Patriotic Celebration & Fireworks Display

Saturday, July 1 Kanapaha Botanical Gardens Guided Walk 10 a.m. – noon Kanapaha Botanical Gardens Kanapaha.org

Saturday, July 1 Uppercrust Productions Wine Tasting

11:30 a.m. – 12:30 p.m. Bo Diddley Plaza CapoeriaAcademyofGainesville.weebly.com (Repeats every Saturday)

Sunday, July 2 Brewery Yoga/Yogalates 1 p.m. – 2 p.m. First Magnitude Brewing Co. Fmbrewing.com (Repeats every Sunday)

Monday, July 3 UF Fanfares & Fireworks 7 p.m. Flavet Field Wuft.org

Tuesday, July 4 Independence Day 58

wellness360 | JULY/AUGUST 2017

4 – 10 p.m. Circle Square Commons Ocala, Florida Ocalamarion.com

Tuesday, July 4 Trivia at the Gators Den Gator's Den Sports Grill at the Best Western Gateway Grand 7:30 p.m. Gatorsdensportsgrill.com (Repeats every Tuesday)

Friday, July 7 – Friday, July 30 Legally Blonde The Musical Thursdays and Fridays: 8 p.m. Saturdays: 2 p.m. & 8 p.m. Sundays: 2 p.m. Gainesville Community Playhouse GCplayhouse.org

Friday, July 7 Free Friday's Concert Series: The All American Song Fest: The High Nooners 8 – 10 p.m. Bo Diddley Plaza Gnvculturalseries.org

Saturday, July 15 33rd Annual Bridge of Lions 5K 7:30 a.m. Castillo de San Marcos St. Augustine, Florida Bridgeoflions5K.com

Friday, July 21 Wines & Appetizers Cooking Class 6:30 p.m. - 9 p.m. The Fat Tuscan Cafe FatTuscan.com

Friday, July 21 Free Friday's Concert Series: Wax Wings 8 – 10 p.m. Bo Diddley Plaza Gnvculturalseries.org

Saturday, July 22 Urban Nature Tour with Pete Monte 9 - 10 a.m. Depot Park Depotpark.com

Saturday, July 22 Italian Pastries Class 1 - 3 p.m. The Fat Tuscan Cafe FatTuscan.com

Saturday, July 22 2017 Vestcor 5K Bridges Run

Friday, August 4 Free Friday's Concert Series: The Irie Ones 8 – 10 p.m. Bo Diddley Plaza Gnvculturalseries.org

Saturday, August 5 Jacksonville Triathlon Olympic & Sprint – Series #3 7:30 a.m. Main Beach Park Fernandina Beach, Florida Drcsports.com

7 p.m. Water Street, by the Prime Osborn Convention Center Downtown Jacksonville, Florida 1stplacesports.com

Saturday, August 12 Clermont Sprint Triathlon/ Duathlon Series #3 – Cartoons

7:15 a.m. Waterfront Park Clermont, Florida Sommersports.com

Friday, July 28 Free Friday's Concert Series: Bridget Kelly

Friday, August 18 Free Friday's Concert Series: Captive Eddies

8 – 10 p.m. Bo Diddley Plaza Gnvculturalseries.org

Friday, July 28 Artwalk Gainesville 7 – 10 p.m. Downtown Gainesville ArtwalkGainesville.comv

Saturday, August 5 Bubble Run

8 a.m. Jacksonville Equestrian Center Jacksonville, Florida Bubblerun.com

Saturday, August 5 Kanapaha Bontanical Gardens Guided Walk 10 a.m. – noon Kanapaha Botanical Gardens Kanapaha.org

Saturday, August 5 Howl at the Moon 10 Miler 8:30 p.m. Southern Hill Farms Clermont, Florida FLroctrails.com

August is National Peach Month!

Friday, August 11 Free Friday's Concert Series: Savants of Soul 8 – 10 p.m. Bo Diddley Plaza Gnvculturalseries.org

8 – 10 p.m. CALBo Diddley Plaza ENDAR Gnvculturalseries.org

Friday, August 25 Artwalk Gainesville 7 – 10 p.m. Downtown Gainesville Artwalkgainesville.com

Friday, August 25 Free Friday's Concert Series: The Shambles 8 – 10 p.m. Bo Diddley Plaza Gnvculturalseries.org

Saturday, August 26 Urban Nature Tour with Pete Monte 9 – 10 a.m. Depot Park Depotpark.com

Sunday, August 27 Bourbon N' BBQ 5 – 7 p.m. MOJO Hogtown Bar-B-Que Rmhcncf.org wellness360 | mAY/JUNE 2017



wellness360 | July/august 2017

Profile for Irving Publications, LLC

Wellness360 Magazine July/August 2017  

Chicken soup, tiny houses, eggs

Wellness360 Magazine July/August 2017  

Chicken soup, tiny houses, eggs