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GYM CRAZE FROM LOCAL MEMBERS July/August 2018 • Volume 3 • Issue 2 | MAY/JUNE 2018 WELLNESS360





Nicole Irving Colleen McTiernan Natalie Richoux Tanya Consaul, Elle Tomaszewski, Megan Sapelak Shane Irving Betsy Langan, April Tisher Sayeh Farah Jimmy Ho Photography, Indigo & Co. Photography Kara Winslow Isabella Sorresso, Brooke Avedon Kara Winslow Ashleigh Braun, Dr. Scott Eddins, Lauren Fischer, Jessica Franklin, Nicole Irving, Gary McClain, Colleen McTiernan, Christy Piña, Chris Pregony, Natalie Richoux, Melissa Smith, Danielle Spano, Ted Spiker, Tracy Wright


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


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Editor's Note


a fish out of water Those close to me know that I am not a water person. Yes, I can swim (I was a competitive swimmer in high school). Yes, I do love a good beach vacation (I lived seven miles from it growing up and have a great shell collection to prove it). Yes, I do love a day on the boat (I have a need for speed, and I love a fast boat ride!). But, NO, I do NOT enjoy swimming in the ocean. I know, the fish are more scared of me than I am of them. I know that the chances of me being eaten by a shark like those on “Jaws” is pretty low, but, be that as it may, I do not like ocean water, or lake water, or spring water or really any water that is not my pool or bathtub water for that matter. So, when I was first introduced to the world of scalloping, I was intrigued by the scavenger hunt concept of finding these little creates on the sandy Gulf floor. My kids were super excited to venture out with friends and my husband could barely contain himself. So, I packed us up and off we went! Once we got to the perfect spot, we gathered our snorkeling equipment and bags, and off we went to hunt for those little scallops. Well, all but me. I stayed on the boat and watched as they all left me to hunt for dinner. A part of me so wanted to get into the water to experience the thrill of it, but a bigger part of me could not get off the boat. 4


At this point you may be wondering why I even went if I knew I wouldn’t get in the water. But, by being on the boat I was able to watch the delight my children and husband experienced each time they found a scallop in the grass. I was able to help them into the boat and go through their prized catch with them as they emptied their bags and carefully placed each scallop into the live well. I had an amazing day on the water and experienced it just the way I wanted. See, living a #360life means something different for everyone and at that moment, as I watched my family and friends swim around in the Gulf, I knew I was right where I was supposed to be.

Nicole Irving, Publisher, EIC



features 34 The Crossfit Craze

Discover why CrossFit has quickly become America's favorite exercise trend!

46 Catch of the Day

Learn more about this fun summer activity as scalloping season opens.

/wellness360magazine ON THE COVER Our cover photo was shot on location at Dynasty CrossFit by Jimmy Ho Photography. Makeup by Kara Winslow. Check out page 34 to read more about this exercise trend from local CrossFitters.



@wellness360mag @wellness360mag /wellness360mag









352.949.4665 WELLNESS360 | MAY/JUNE 2018



in every issue HEALTH


10 The Happy AND Healthy Hour 12 Seeing Clearly

40 Wabi-Sabi: Embracing



14 Ted Talks: Mission Impossible 16 Your Guide to At-Home Stationary Bikes

18 Rolling Your Way to a Strong Core

20 Working Out Doesn't Have to be a Drag — it can be a Dance!


42 Living with OCD

FINANCE 50 Personal Finance Books

Worth Reading

COMMUNITY 56 We Tried It! 58 Calendar

STYLE + GEAR 22 Gear That Does the Heavy Lifting




24 Protein Powder vs. Natural

52 SPOTLIGHT360: Meet the Wagners

Learn Dave and Barbara's secret to feeling balanced and fulfilled in their daily lives.


28 The Refreshing Fruit You Never Knew You Needed

30 The Best Diet for Packing on Muscle

LIFESTYLE 32 Listen up! Signs That Your Car is in Need of Repair



38 Ask the Physical Therapist




The Happy AND Healthy Hour How Moderate Alcohol Use Can be Good for You BY TRACY WRIGHT

ANTIOXIDANTS IN RED WINE VS OTHER FOODS Full-Bodied Red Wine 7,700 (6 oz glass)

Semi-Sweet Chocolate Chips 9,000 (N cup) We know that a glass of wine after a long day can help to relax us, but long-term research has shown that drinking alcoholic beverages in moderation can actually be good for you, red wine in particular. A study conducted at Amsterdam's VU University Medical Center showed that moderate alcohol drinkers have a 30 percent less risk of developing Type 2 diabetes. Similarly, a study published in Neuropsychiatric Disease and Treatment showed that brain function is slower to decline in moderate drinkers than for nondrinkers. Experts define moderate drinking as two 5-ounce glasses of wine for men and one 5-ounce glass for women each day. Red wine has qualities that could make you live longer because it contains polyphenols, which are a type of antioxidant. Antioxidants tackle free radicals, which can destroy the body’s cells. Recent studies have shown antioxidants can reduce the risk of some diseases, such as heart disease, cancer and macular degeneration. One type of polyphenol called resveratrol, which is found in grape skins, blueberries and peanuts, may be able to decrease damage to blood

A 2012 study done by researchers at the University of California at Davis showed that the wine that packed the most concentration of flavonoids was Cabernet Sauvignon followed by Petite Syrah and Pinot Noir. 10


vessels and decrease LDL (bad) cholesterol, according to a 2011 study in the Journal of Molecular Nutrition & Food Research. The authors found that resveratrol is likely to better your health and even help reduce some chronic health issues. “Most in the medical community do agree that red wine has heart healthy properties,” said Jenna Gorham, a registered dietician nutritionist. “Research has shown that drinking red wine moderately can provide a reduced risk of cardiovascular death.” According to researchers from the National Kaohsiung Marine University, flavonoids are another type of polyphenol that have been shown to have both anti-inflammatory antioxidant properties. Flavonoids target the reduction of chronic inflammation, which can help to combat several human diseases. In his book, “The Red Wine Diet,” author Roger Corder, a professor of experimental therapeutics at Queen Mary University, highlighted that regions with the highest consumption of flavonoid-heavy red wine were largely affiliated with longer lives. The region that had the highest rate of centenarians was the Barbagia region of Sardinia in Italy, where many of its residents consume a regional red wine called Cannonau. The robust Cannonau wine has two to three times the level of flavonoids as other wines. The benefits of some forms of alcohol also lay in the fermentation of the spirit. Fermentation aids with digestion because fermented food and drinks contain probiotics. Along with foods like yogurt and cheese, drinks like cider, wine and beer contain fermented ingredients. Many

Blueberries 6,500 (1 cup)

Pomegranate Juice 5,500 (6 oz glass)

Cinnamon 9,000 (N cup)

Acai Juice 9,000 (N cup)

Cooked Tomatoes 9,000 (N cup)

*Courtesy of Measured using the ORAC method which stands for Oxygen Radical Absorbance Capacity. Every food has a varying ability to absorb free radicals in a controlled environment.

red wines also go through a secondary fermentation process, adding to the probiotic count. While red wine and some other forms of alcohol do have some health benefits, it is not recommended that people start drinking if they have not previously. If you do drink alcohol, always express restraint — the negative effects of too much alcohol like impairment, poor-decision making, heart disease, liver disease and higher incidences of stroke and negative mental health effects, outweigh the positives. “It's all a balancing act, and moderation is key,” Gorham said. *Always Drink Responsibly* *Never Drink and Drive*


For Your Financial Self-Defense “As a Martial Arts Instructor for over 30 years, it is my honor helping people learn to avoid conflict or at least minimize its consequences. An Insurance Agency is a natural extension of that. We help individuals and businesses with their ‘Financial Self-Defense’. If one can’t avoid a problem, they can at least mitigate its damage.” - Larry Hartfield, President | 352-373-7100 | WELLNESS360 | MAY/JUNE 2018 11


Seeing Clearly

How Digital Eye Strain Impairs Our Vision BY TRACY WRIGHT

and be in natural sunlight.” A 2011 study published by the American Academy of Ophthalmology found that for every extra hour per week a child spent in outdoor activity, his or her likelihood of suffering from nearsightedness declined 2 percent. There are also other factors that may be exacerbating digital eye strain, such as inadequate or too much lighting or glare, and air flow that may be contributing to dry eye or production of tears. Without enough tears and an inadequate blink rate, staring at a screen can lead to ocular discomfort and blurred vision in less than an hour, Horn said. “Doing a variety of activities throughout the day makes a lot of sense to avoid uncomfortable eye strain, which seems worse after long, uninterrupted periods of close attention in front of a digital screen,” he said. If these tips and tricks do not seem to improve symptoms, Horn suggested that people seek an eye examination from an ophthalmologist or an optometrist. They can diagnose digital eye strain and look for other physical problems with the eyes. The eye doctor will see if glasses might be helpful, check for dry eye, and examine the eyelids, corneas and other parts of the eyes to ensure they are healthy and doing their part for clear vision.


On average, Americans now spend seven hours a day in front of digital screens, either at home or working from an office, according to the American Optometric Association. Computer vision syndrome, or digital eye strain, has been recognized fairly recently as a cause of ocular discomfort and eye strain.

at the University of Florida College of Medicine’s Department of Ophthalmology.

Some estimates suggest that among people who spend three hours a day or more at the computer, up to 90 percent may experience some of the symptoms of computer vision syndrome, including blurred vision, ocular fatigue, dry eyes, trouble focusing, headaches, and neck and shoulder pain.

For people who may believe they are suffering symptoms of digital eye strain, Horn suggested some simple tips and tricks that may help. One is using the 2020-20 rule: take a 20 second rest to look at something more than 20 feet away every 20 minutes.

“The prevalence of digital eye strain has increased as more people spend time in front of computers, tablets, cellphone screens and other digital devices,” said Erich P. Horn, M.D., M.B.A., board-certified ophthalmologist and associate professor

“The 20-20-20 rule is a good place for all of us to start. This relaxes the eyes’ focus, encourages blinking and allows for a change in neck and shoulder posture, among other benefits,” Horn said. “Another good suggestion is to take a break to go outside


“Although digital eye strain has not been shown to permanently damage the eyes or vision, we know many people find eye strain from trying to continuously focus on the small print for hours on end uncomfortable and it limits their productivity and their enjoyment of work.”

Doing a variety of activities throughout the day makes a lot of sense to avoid uncomfortable eye strain, which seems worse after long, uninterrupted periods of close attention in front of a digital screen.” - Erich P. Horn, M.D., M.B.A.


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Mission Impossible BY TED SPIKER


Despite the inspirational words that come from motivational speakers and flashy Instagram quotes, sometimes you have to realize that certain fitness feats will never happen. I accept, for example, that I will never be able to dunk a basketball, qualify for the Boston Marathon, or perform a king pigeon pose — no matter how much I want to or how much I try. I have too much baggage (mentally and posteriorly) to do so. But where is the line between the possible and the impossible? How do you know what is just far enough out of reach that you think you can touch it, taste it and tackle it? When do you commit, engage and pursue something that both excites you and scares you?



After experiencing an equalish share of fitness failures and successes, I know that a journey toward a goal can go either way. So I am left wondering about my next quest. Could I conquer a previous defeat (I see you, Big Sur Marathon)? Could I make it through the 12.5-mile swim around Key West? Or could I, finally, be able to do one stinking chinup? Note: I can seamlessly perform dozens of chipups, especially when guac and/or queso is involved. So when we think about fit and strong, we know that part of the equation is about preparing our muscles, our heart and our lungs. The other part, we all also know, is preparing our head, convincing ourselves that we can go somewhere we have never been and accepting that our bodies can be stronger than we believe — if we commit. If we take it one step at a time. If we cut back on the bourbon.

As we get older, perhaps our goals change, and we no longer need a symbolic Everest to climb. It is about living strong, with more energy, with more confidence and without feeling like a potato roll. And I think I am satisfied with that approach to fitness — trying to stay fit not to prepare for some arbitrary finish line, but to enjoy the stops along the way. Still, I feel revved for another bigger test — perhaps one that seems impossible. I look at people around me — friends, people on my social media feed — redefining the impossible every day. It has been a while since I have tasted that feeling, and I am ready to go back for another helping. That, I know, is something I can do pretty well.

Ted Spiker (@ProfSpiker) is the chair of the University of Florida department of journalism, as well as a health and fitness writer. He is the author of DOWN SIZE, a book about the science and soul of weightloss and dieting.

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Your Guide to At-Home Stationary Bikes BY CHRISTOPHER PREGONY, BS, CSCS

For many of us, making time to go for a bike ride can be difficult or downright impossible. Sometimes working out at home is the ONLY option. Cycling has long been an effective means of burning calories while having fun. There are several different types of stationary bikes that can fit nicely in a spare room or garage. The question is which type is right for you?

My favorite innovation in this type of bike is the technology with which it is associated. Some models have a touch screen with online capabilities. Users can virtually be a part of a class with a display of the instructor right in front. The bike will keep track of other riders to help motivate the user to keep up. These bikes can even take the rider through different landscapes, adjusting for resistance and hills.


A.K.A. the devil’s tricycle. This bad boy is set up similar to the upright with the smaller seat and pedals being under the rider. The pedals and handles are connected to a large fan located on the front of the bike. The harder you pedal and push the handles, the more resistance is created. Whereas the recumbent and upright allow for longer rides, this one is only good for short bursts as it will roast you metabolically. Fan-based bikes are great for intervals, or as part of a larger exercise circuit. Thirty seconds all-out on a fan bike will leave most people in the fetal position.


Bike trainers are used primarily by cycling enthusiasts who need to log some miles but are short on time or cannot leave the house. Trainers require the use of an actual bicycle and are attached at the rear wheel’s skewer. The other option in this category is a roller. Rollers are usually aluminum cylinders that sit on the ground. The entire bike sits on the rollers. As the bike is pedaled, the rotation of the wheels spins the cylinders. This version most closely mimics riding outside, without being outside.



A recumbent bike is by far the most comfortable of the types that we will discuss. The rider sits in a seat that resembles an office chair and can be every bit as comfy. The larger seat and back rest, along with the pedals being positioned in front allow for a relaxed setup for the rider. The recumbent bike is great for people with low back pain, or people who find the traditional setup of a bike to be painful.



UPRIGHT BIKE The upright setup is what most of us think of when it comes to stationary bikes. It closely resembles a traditional bike in that it has a smaller seat positioned above the frame. The pedals are located under the rider with the handles in front. This causes the rider to be hunched over when riding. For most people the position does not cause many problems, but some complain of low back pain.

The beauty of the stationary bike is that it is a low-impact cardio option. It is easy on the joints, and offers a fun alternative to running. Each style of bike brings a unique quality to exercise. The recumbent offers comfort along with functionality. The upright mimics a real bike with stateof-the-art online capabilities. Fan bikes are as old school as it gets, but they can burn calories like no other, and trainers offer riders a chance to stay on their own bikes while working out at home. So, consider your needs and then find the bike that best suits you!

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Rolling Your Way to a Strong Core BY CHRISTOPHER PREGONY, BS, CSCS

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We are constantly bombarded with garbage infomercials on bogus exercise equipment, but every now and then there is something that actually works. Enter the ab wheel. This tool is nothing more than a single wheel with handles, but sometimes it seems the simplest things are the most effective.

HOW IT WORKS The most basic move with the ab wheel is the “roll out.” Start from the knees and grasp the handles while the wheel is on the ground. As you start to move the wheel forward, your arms and hips will extend and your abs will act as a stabilizer. The farther out you go, the more muscle recruitment is required. As this exercise is performed, it is imperative that the back is kept in a neutral position. There is a lot of stress put on the core, and if the back is allowed to collapse it can cause back pain or the inability to perform the movement.


HOW TO USE IT Start from the knees (I would recommend using a pad) and roll out. It is important to start slow. Remember, the farther you go, the harder it is to return to the starting position. Start with the wheel directly in front of you. Grab the handles and begin to put some weight on it, rolling forward slowly, and then return to the start position. Start by going only a foot or so from where you started, and work your way farther as you get more comfortable. If you feel any pain in the back, back off on the distance.

There are a few variations that can recruit different muscles. By rolling out at an angle or a slight curve to the right or left of center, the user can target the obliques. The most difficult move on the ab wheel is trying to start from the feet instead of the knees. This is extremely hard and should be reserved for those with very strong core muscles. All in all, the ab wheel is an inexpensive, small and effective piece of equipment that does not take up much space. It is not the be-all and end-all exercise tool, but it works specific muscles and can be beneficial as an addition to an exercise program.


TIP: Although you may be tempted to make one yourself, DO NOT! They are inexpensive and need to be able to withstand your body weight. 18



This wheel works several different muscles. Most people use it for the stress it puts on the core — more specifically the rectus abdominis (six pack), the transverse abdominis and, with different variations, the obliques. Typically when clients use this tool they feel soreness deep down in the core the next day. In addition to working the core, it also requires stabilization from the arms, chest, laterals and hips.

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Working Out Doesn’t Have to be a Drag —

it can be a Dance! BY CHRISTY PIÑA

Working out for some comes naturally. For others, it is a dread. For those who find it dreadful, I do not blame you. The thing that people forget is that there are multiple ways to work out — it is not just the weight room, treadmill, elliptical and stair climber. There are actually ways to get your body moving and while having fun. Dance-based exercise classes can work your upper body, core and lower body, depending on the type of class you take!


Founded in the 1990s, Zumba is a widely popular form of dance-based fitness. Zumba participants dance their hearts out to Latin music like salsa, merengue or reggaeton, that you would most likely hear in a nightclub. The instructor choreographs dances to particular songs and has the participants follow along. Zumba targets your core, legs and glutes, burning hundreds of calories per 60-minute class depending on your body composition, according to the official Zumba website. “For people who aren’t accustomed to working out, it’s really good because it doesn’t feel like you’re working out, but at the end of the class it does end up feeling like a workout,” said nine-year Zumba instructor, Virnalis Arvelo.


While Barre originated from ballet, you do not have to be a ballerina to thrive in this dance-based fitness class. For the most part, the classes begin the same, with a center warmup where participants do planks, pushups and other arm exercises. Then they move to the bars for lower-body exercises and core-focused moves. One barre class burns at least 350 calories (possibly more, depending on the intensity and your body composition) and will continue to burn calories after the workout due to the



buildup of lactic acid, according to The Bar Method, a barre studio with over 100 locations.


Pole dancing is often frowned upon because of its association with strip clubs, but what a lot of people do not know is pole dancing is an incredible workout. By pushing you to pull yourself up and around the pole, an act that requires a strong core and upper body, pole dancing helps to build up your strength.


Similar to Zumba, hip-hop fitness is a workout led by an instructor who has prechoreographed dances, but instead of Latin music, the dances are set to hip-hop music. According to online diet journal and calorie tracker FitDay, hip-hop fitness increases stamina and endurance, helps tone your core and aids in weight loss, burning about 500 calories an hour if you incorporate some aerobics.


Belly dancing is an incredibly unique type of dance. It consists of a lot of complex hip

movements that take time to master, but even in the beginning, belly dancing can be used as one heck of a workout. Because belly dancing focuses mainly on hip and abdomen movements, this particular form of dance-based fitness really helps to strengthen your core.


Vixen combines commercial choreography, killer music remixes and stage lighting meant to make those working out feel like performers. The company merges dance, fashion, music and fitness to help women burn about anywhere from 400–1,000 calories per session, according to the Vixen Workout website.

So, switch up your boring gym routine and add in a dance class or two. They are fun and they help get you in shape — it is a win-win!






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Style + Gear

Gear that Does the Heavy Lifting BY ASHLEIGH BRAUN

Weightlifting, which was practiced by ancient Greek and Egyptian societies, has been known throughout history as a means to measure strength and power. Today, weightlifting is better known as a form of strength training using weights to build lean muscle and improve bone density, along with other health benefits. Many people may associate weight training with only experienced athletes, but the truth is, with the right gear, anyone can pick up weights and start getting stronger. Check out some of these great weightlifting products and get started!

Harbinger Big Grip Bar Grips



This wristband is the perfect companion for both wrist protection and support while lifting weights. Heavy lifting can place added stress on your joints — especially your wrists — and can often lead to injuries. The soft, flexible fabric and adjustable Velcro strap ensure maximum wrist support and comfort for any weightlifting activity.

Nike Structured Training Belt $30,

The Nike Structured Training Belt offers maximum lower back support to help ensure proper lifting technique. With a perforated back panel with ventilation to regulate your temperature, plastic inserts at the lower back, and a steel roller buckle to keep the belt securely in place, this belt is perfect for heavy lifting.

Harbinger Men’s Pro Weightlifting Gloves $16.99, These flexible and durable weightlifting gloves will help you with grip and support when lifting weights. With palm ventilation to keep your hands cool and dry, a wrist wrap for a secure fit and wrap-around thumb design for extra protection, these weightlifting gloves give you a full range of motion and extra cushion for support.

Body Solid NTS10 Tricep Strap

Rogue Fitness Rehband Rx 7mm Knee Sleeve

$24.99, These triceps straps are a great way to gain an advantage for any muscle activity that isolates your triceps. For exercises like triceps extensions, biceps curls, deltoid raises and ab crunches, the neoprene lining circulates air so your hands are able to “breathe” while you are engaged in your workout.

$44.99, This knee sleeve is made with heavy-duty neoprene to deliver maximum compression and support for better blood flow and to reduce the strain on the knees during squats and heavy lifting. Whether you are recovering from a knee injury or simply trying to prevent one, this thick, flexible sleeve provides the support you need.



$22.49, Bar grips are the perfect thing to combat athlete’s fatigue, and they can help train your muscular endurance and improve your grip strength when lifting. The big grips can convert barbells, pullup bars and cable attachments into “thick bars” that can activate more muscles and build a stronger upper body. These grips attach like a clamp to whatever weight they are supporting, and are easy to clean and transport for use anywhere.

Best Brace Yourself Weight Lifting Sport Wristband

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Protein Powder vs. Natural Protein Which is the superior source? BY LAUREN FISCHER, NTC


Our hunter-gatherer ancestors recognized the importance of protein in the diet and went to great lengths to hunt and fish natural sources of the valuable nutrient. Lucky for us, sourcing protein has become much easier. We can bring home pre-butchered meat with the swipe of a credit card or choose double chocolate pea protein, vanilla collagen protein or cookie dough whey protein isolate right off a shelf. Protein powders offer variety and convenience, but how do they compare nutritionally to natural protein sources?

If you recall one fact from science class, it is probably that amino acids are the building blocks of the human body. Varying combinations of 22 amino acids form proteins that make up skin, nerves, muscles, organs, hormones and enzymes. Nine of the 22 amino acids are considered “essential” because they cannot be made by the body and must be included in the diet. The other 13 amino acids are considered “nonessential” because the body can make them as long as the diet provides an adequate supply of the essential amino acids.



Protein sources are categorized as complete or incomplete proteins. Complete proteins provide all nine essential amino acids and are considered superior to incomplete proteins. Natural animal proteins like beef, fish and eggs as well as soy and most protein powders including whey, collagen and vegan protein blends are complete proteins. They provide all nine essential amino acids as well as many of the nonessential amino acids. Vegetarian sources of protein including legumes, grains, nuts and seeds are considered incomplete proteins because they are each lacking several of the essential amino acids. According to “Staying Healthy with Nutrition” by Elson M. Haas, M.D., combining a variety of incomplete protein sources in the diet, like vegetables, grains, nut and legumes, provides a healthy balance of the nine essential amino acids. Natural protein sources and protein powders are both complete proteins, however the rest of their nutritional profile is very different. Protein powders are a single isolated macronutrient. They provide 18–25 grams of protein, no fat, minimal carbohydrate and virtually no vitamins and minerals. Nature does not provide protein in isolation. In fact, nature does not provide any macro or micronutrient in isolation.

POST-WORKOUT SHAKE Easily digestible protein and carbohydrate are ideal post workout. • 1–2 scoops high-quality protein powder • 4–6 ounces fruit juice • Ice Combine the ingredients in a shaker bottle, shake and enjoy.

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Nutrition Natural proteins like beef, chicken, dairy and eggs contain a balanced blend of protein, fat, vitamins and minerals. These nutrients are complementary and work together synergistically. For example, the body requires vitamins A and D in order to build and repair tissues from dietary protein. Nature ensures that vitamins A and D are available with protein by packaging proteins with vitamin A- and D-rich fats. Eggs are a perfect example. Egg whites provide protein while the yolks provide fat, vitamin A and vitamin D. Natural animal protein sources also provide unique nutrients not found in protein powders, like B12 in red meat, B6 in animal fats, omega-3 fatty acids in fish and choline in egg yolks.


Whole foods (foods that have been minimally processed and are free of additives) in their most natural form will always provide more nutrients and health benefits than any isolated nutrient. In order to simulate the nutrient density of a piece of salmon, you would have to eat one to two scoops of protein powder along with a handful of supplements, including omega-3, iodine, selenium, magnesium, vitamin D and vitamins B3, B6 and B12. Even then, the proportions of each nutrient would not be balanced for optimal nutrition. Nutrient-dense, whole food, natural protein sources should be the star of your diet while protein powders can play a supporting role. High-quality protein powders (organic, grassfed, cold-processed, no added sugars) are convenient and easily digestible. They are best used post-workout to support muscle protein synthesis and recovery or as part of a quick snack or meal when you are short on time.

A well-balanced meal includes protein, carbohydrate, fat, vitamins and minerals. Be sure to include each of these components when using protein powder as part of a quick meal.

Natural animal protein sources also provide unique nutrients not found in protein powders, like B12 in red meat, B6 in animal fats, omega-3 fatty acids in fish and choline in egg yolks. 26


• 1–2 scoops high-quality protein powder • ¼–½ avocado • Handful of frozen berries • ½ frozen banana • ⅓ cup frozen riced cauliflower • Handful of spinach or 1 scoop greens powder • Sprinkle of cinnamon • Pinch of sea salt • 1–1 ½ cups water or unsweetened almond milk • 3–4 ice cubes Blend all ingredients in a blender or Magic Bullet and enjoy.


The Refreshing Fruit You Never Knew You Needed BY CHRISTY PIĂ‘A

With a red, rough outer skin, a white, almost shiny surface beneath, and a sweet, slightly tart flavor, lychee is a certainly a unique fruit. Native to China, lychee’s cultivation dates back as far as 2,000 BC, but it was first introduced to the West in the late 1700s. Its main production now takes place in China, followed by India, Southeast Asia, Australia, Mexico and parts of southern Africa. According to an article published in the Pharmacognosy Reviews, lychee contains about 72 mg of vitamin C per 100 grams of fruit, which is about 86 percent of the daily recommended intake. That same 100 grams of lychee also provides the body with small amounts of copper, phosphorous and potassium. Lychee is not necessarily the easiest fruit to eat. Not only do you have to peel away the rough, leathery skin, but you should also remove the seed before eating. It may be hard to find fresh lychee at your local market, but canned lychee can be found in most grocery stores, especially your local Asian market. If you would rather skip this process, you may be able to find lychee in martini form at your favorite cocktail bar. You can also give lychee ice cream or lychee bubble tea a try.



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The Best Diet for Packing on Muscle BY GARY MCCLAIN

When you set out to pack on some dense muscle mass, there are a few dietary staples you should keep in mind. Lean protein is at the top of the list followed by quality carbohydrates and healthy fats. Obviously training is a large factor here, but we will save that for another time!

+ WHAT TO EAT Rule No. 1 when planning a diet to build muscle is choosing the correct foods that are going to promote optimal muscle growth. Muscle fibers are torn in the training process, so feeding them allows for recovery and growth. Protein is first and foremost as it feeds the muscle a wide array of amino acids. Eat a variety of protein sources, like eggs, beef, chicken, fish or other wild game. If you are not into meat some good alternatives are organic fermented soy, beans or legumes, nuts or a high-quality protein supplement. Making sure you eat enough protein is vital to muscle growth. Typically, 1–1.5 grams of protein per pound of lean body mass is sufficient. Simple carbohydrates such as rice, oatmeal, potatoes, pasta, cereal, breads and grits provide stored energy. If you are looking for explosive, powerful training, carbs play a strong role in that department. Eating between 2 and 6 grams of carbs per pound of lean body mass is essential. Your body composition and insulin sensitivity will determine how much you need, so start with 2–3 grams and continue to work your way up from there as needed. To complement the duo above, healthy fats, like avocado and extra virgin olive oil, assist in nutrient uptake and assist carbohydrates in slowing down absorption, which leads to longer stored energy. Fats we keep on the lower end — around 0.4–1.2 grams per pound of lean mass — as we want to optimize metabolism and food absorption. Too many fats can slow the process down and not allow us to balance our macros, which can lead to undereating.



+ WHEN TO EAT Meal frequency is the bread and butter to eating for muscle gain. Five to seven meals a day is ideal for men or women looking to gain some dense muscle. Once your macros are set up, it is time to apply those numbers for meal breakdown. Let's take a 200-pound man with 12 percent body fat, which leaves him at 176 pounds of lean body mass. His macros would break down to something like this on a basic layout — about 45 grams of protein, 60 grams of carbs and 10 grams of fat per meal for six meals each day. That may sound like too much, but if you think that two to three meals are going to cut it, you will be spinning your wheels for years to come. This caloric nutrient-dense surplus is what leads to muscle growth. Without providing that surplus the body simply cannot adapt. The bigger you get, the more food you need. As we grow from small children to adults our appetite increases as our systems need more fuel and nutrients, and it is the same case with gaining muscle mass. All of that being said, when it comes to figuring out how much you need for your goals and current stats, calculate the numbers yourself or look for an online macro counter like, or an app like My Macros, and you will be all set to make gains!

For dense muscle gain, up your food intake to five to seven meals per day.




Listen up!

Signs That Your Car is in Need of Repair BY DANIELLE SPANO

hood, and any unusual sound from that area can mean trouble. A hiss could mean a leak, and a shriek could indicate something wrong with a belt. There are different engine types, so a sound that seems unusual in one model may be normal in another. Typically, you should not hear any one particular sound stand out in the operation of your vehicle. Cars operate on cylinders that come in sets of four, which means that any normal sound will come in multiples of four, or once with each engine revolution. If you hear a single sound that does not fit the pattern, you should visit your mechanic.

Kerplunk, hiss, rurr, bang. Do you just turn up the radio when your car makes a strange noise? Your car is trying to tell you something, and the best thing you can do is listen. The sounds coming from your car can indicate what might be wrong and if a trip to the mechanic is in your future. FIRST, TRY TO IDENTIFY WHERE THE SOUND IS COMING FROM (UNDER THE HOOD, THE WHEELS, ETC.).

Then, listen for when the sound occurs (when you start the car, turn or stop) and whether or not it has a pattern. Finally, memorize the sound so you can accurately describe or duplicate it. If possible, safely try to record the sound. Being armed with this information can point a mechanic in the right direction when diagnosing the issue.


The heart of the car is found under the


Your car alerts you when the time is approaching to replace your brake pads. Listen for a soft, high pitched squeal when driving at a slow speed (5 or 10 miles per hour). The sound is the brake sensor, and it should go away when you tap the brakes. Pep Boys recommends immediately replacing your brake pads, or your car will angrily grind as you brake to tell you that damage has been done to the drums and/or rotors, and you now most likely need more than just brake pads. Not all brake sounds mean a bill at the mechanic. According to a German study, a high pitched squeal when braking (typically after rain or in humidity) is often just a vibration sound that, while annoying, is not a problem.


A clacking sound while turning could be a result of a bad CV joint on the front axle. Sometimes, sound is not your only indicator, as you may physically feel a

Knowledge is power when it comes to automobiles. As a woman in a male dominated industry, Wacha wants to empower women with the confidence that they can walk into a repair shop and not be taken advantage of. She runs a free car care clinic called Lipstick and Dipsticks where women get learn how a car’s parts work and how to maintain their cars. 32


difference as well. Power steering problems are accompanied with groaning when turning the steering wheel, and the wheel itself may become difficult to turn.


If you feel shaking, see smoke coming from the exhaust for longer than five minutes of the engine warming or smell something unusual, then make an appointment with a mechanic. “A customer typically knows their vehicle better than we do. But we have to know the right questions to ask the owner to assist the technician in diagnosing the vehicle,” said Rachael Wacha, owner of City Auto Repair. “It is a good idea to bring your car to the same place consistently so they have a history on the car. Finding a place you can trust is important.”

This schedule, developed by the Car Care Council will help you keep your vehicle in tip-top shape! Check Frequently: Lights, dashboard indicators, tires, washer fluid & oil Check Quarterly: Transmission fluid, battery, belts, air filter, exhaust, hoses, steering fluid Check Every 6 Months: Chassis lubrication, wiper blades Check Annually: Brakes, coolant, steering, suspension, alignment


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Fumbling through the gym to find the perfect spot for a photo of the CrossFitters, I found an ideal location but it was blocked by an impenetrable (to me) wall of weights. After giving my weak arm muscles a pep-talk to kick into gear, I began attempting to move stacks of weight plates and kettlebells out of the way for that ideal shot. That’s when Katryna Stepp, a “newbie” of just over a year to CrossFit, arrived and easily whisked away weight plates and kettlebells that I struggled to move an inch and told me, “that’s exactly why I CrossFit.”

Being able to practically use workouts in your everyday life is why Stepp is a member of one of the 13,000 affiliate clubs that have ditched conventional gym workouts. “… the BIGGEST reason I still do CrossFit is the functional fitness it has allowed me to have in life. That is, I can lift my 60-pound son and not worry about throwing my back out. I can lift heavy things, carry things, move things in my life and not worry about hurting myself. I no longer have these fears, and that to me is priceless,” Stepp said. Founded in 2000 by Greg Glassman, CrossFit offers a different workout platform than conventional “big box” gyms due to the, “constantly varied functional movements performed at high intensity” according to the official CrossFit website. A CrossFit workout often incorporates numerous exercises in a single workout session that are designed for everyone, whether you are a beginner or a 10-year veteran, which has contributed to its sharp rise in popularity in the last decade. “One minute your [sic] lifting a heavy barbell, and the next minute you’re jumping on the rower for a sprint. It never gets boring, and that’s important to me because I can honestly see myself doing CrossFit for the rest of my life. It’s become such an important part of my routine,” said Carlee Marhefka, a dedicated CrossFitter of four years and co-owner of B3 Gym. “I had been training for a few years in a traditional boot camp class, and while I loved the workouts I was doing, I felt like I had hit a plateau. CrossFit was the opportunity to try something new, and challenge my body in a way I hadn’t done before.”

Beyond changing up things during your workout session, CrossFit focuses on Workout of the Day routines (WODs). Anyone, CrossFit member or not, can access the WOD at The WOD goes through a list of exercises that should be performed sequentially and even goes as far as specifying weight for men and women, as well as scaling up for beginners and intermediate CrossFitters. The WODs often incorporate both strength and cardio exercises into their routine such as a WOD (specifically WOD 180603) that was three rounds of 25 deadlifts followed by 1,000 meters of biking. Each day the WODs vary, with some days simply being a rest day to give your body time to recover. Aside from WODs, there is a level of coaching, support and community not found in conventional gyms and workouts, according to Glassman. CrossFit aims to be an inclusive fitness program for everyone that, while high intensity, is broad and general so that people of all fitness levels, abilities, professions and fitness goals can participate. “The level of coaching that you receive is next to none,” said Sherman Merricks, a nine-year CrossFit veteran and owner of Dynasty CrossFit. “Someone is always there to help you and make sure your form is correct. The fun is getting to hang out with like minded people that create an awesome community.”




The communities you build in a CrossFit gym go beyond just having like-minded people to work out with, but also helping build yourself as an individual. “For me, it is also about challenging myself to do things outside of my comfort zone and building confidence and strength,” said Lindsey Johnson, a CrossFit member of over two years. “Building resilience in exercise is a great way to build resilience in life.” Part of breaking out of your comfort zone and building confidence and strength comes with the opportunity to participate in the CrossFit Games. “The first time I heard about CrossFit was in 2013 when I came across the CrossFit Games on ESPN. It looked like a lot of fun and something that I would enjoy doing,” said Bob Ruano, an avid CrossFit member and enthusiast. “I made my first Games appearance in 2015 and then again in 2017. This summer I’ll be making the trip once again for my 3rd time.” The CrossFit games are divided into three stages of competitions. Stage one is at your gym with your coaches scoring you; stage two is a regional, three-day competition; and stage three is the Reebok CrossFit Games, where 40 men, 40 women, 40 teams, 80 teenagers and 240 athletes in the 35-and-older masters division will compete to see who is the Fittest on Earth™ according to the CrossFit website. However, some people have warned of the dangers of CrossFit workouts and games training. “I’ve heard all the negatives on CrossFit including that it’s dangerous and abusive to your body,” Ruano said. “As a Chiropractic Physician, I can honestly say if you learn the proper body mechanics [form] and not get into a rush to add intensity to your workout, you will become a stronger, more fit human.” Working out can be dangerous for any individual who does not know proper form, but with coaches and trainers there to guide you through a CrossFit routine and help you achieve your fitness goals, it may be the perfect workout option for you.







Lindsey Johnson, two and a half year CrossFitter, recommends exploring your options and checking out a few different gyms, or boxes, around town before committing to a box as they all are run differently from one another and one may be more welcoming and comforting to your personal fitness style. Many boxes offer free class sessions to individuals who may be interested in joining, so ask to try out a class or two before committing to determine whether you feel comfortable with the coaches and the community atmosphere. After you have found the ideal box, gather some more information. “Find out how they get beginners started, the class schedule, location convenience, and if they offer individual training sessions,” Johnson said. “Convenience is very important — don’t set yourself up for failure by providing ample opportunity for excuses. You want somewhere that is going to both encourage and challenge you to be your best!”



Ask the Expert

Ask the Physical Therapist BY DR. SCOTT EDDINS, PT, DPT, CCCE

Dr. Scott Eddins, PT, DPT, CCCE is a physical therapist at Kinetix Physical Therapy in Gainesville, Florida. He graduated from the University of Florida with a Bachelor of Science in applied physiology & kinesiology in 2012 and also received his Doctor of Physical Therapy from the University of Florida in 2016. Scott has been a member of the Kinetix family since 2011 as a volunteer, undergraduate intern and rehab aide prior to attending physical therapy school.

„ My athletic friend visits a physical therapist even though she is not recovering from injury. Why would she do this? What is the benefit?



Many people who work behind a desk experience neck and/or back pain. The desk is often not necessarily the problem in isolation, but rather in combination with a poor overall work station setup, including the relationship between the chair and desk, the keyboard and mouse, and the telephone or other frequently used items. To mitigate pain and decrease the recurrence of pain, a treatment plan should include education about proper work station setup or utilizing services of an ergonomic specialist who is specifically trained to do this. Simply getting up to walk around the office can make a big difference in pain and productivity. Sitting with proper posture and changing positions frequently can go a long way in helping to reduce muscle strain and muscle fatigue, which are common culprits for producing neck or back pain. Physical therapists use hands-on therapy, such as massage and joint mobilization, to help loosen the joints and muscles, particularly around the spine, that can stiffen over time with prolonged sitting. Physical therapists also instruct specific exercises to help maintain the mobility of the neck and back and strengthen the muscles that help

„ I’m afraid to visit a physical therapist because I’ve heard that it is painful. Is that true?

Seeing a physical therapist should be a healing and positive experience, not a painful one. Although many times people are coming to us because they are in pain and need help, our goal is to expedite their recovery process and successfully move from the acute stage of injury back to full function. If you ever have pain, you should discuss this immediately with your physical therapy provider and make necessary modifications.

„ As my parents have gotten older, I’ve gotten more concerned about the risk of them falling and injuring themselves. Can physical therapy really help decrease that risk? How?

Falls are the leading cause of fatal and non-fatal injuries for older Americans and threaten seniors’ safety and independence. Falls also generate enormous economic and personal costs, with falls among adults over 65 years old costing $50 billion in 2015, according to Journal of the American Geriatrics Society. Falling is by no means an inevitable result of aging, however. Numerous studies show that lifestyle changes, exercise and fall prevention programs reduce the number of falls among seniors, and physical therapy is at the forefront of these interventions. In physical therapy, a PT would evaluate why a patient is having balance problems and discuss their home environment. Based on their findings, a PT would offer suggestions to decrease fall risk around the home or community, prescribe different exercises, and work on specific activities to safely improve someone’s balance and reduce their fall risk.


Physical therapists are highly trained movement specialists who can work with individuals of all ages and ability levels to maximize their mobility and function with activities of daily living, work, sports and recreational activities. You do not have to wait for an injury to happen to take advantage of the benefits of seeing a physical therapist. Physical therapists can help identify abnormal movement patterns and muscle imbalances (in strength and flexibility, for example) that can increase risk for injuries or falls. Through our movement analysis, we can also provide guidance on how to enhance an athlete’s performance. For example, by improving trunk and hip rotation and abdominal strength, a golfer can significantly increase his driving distance. Our goal is to offer help with how to reduce that risk for injury and maximize performance potential.

„ I work a desk job and I’ve been experiencing some neck and back pain as a result. What can I do to mitigate that pain? Would investing in a standing desk help?

to stabilize the spine. Standing desks can be great, but moderation is the key. Being able to stand for shorter intervals (up to one to two hours) is a good way to avoid prolonged sitting postures, but standing all day may lead to increased muscle fatigue and back pain if that is something you are not used to doing.

„ I keep forgetting to do the exercises my physical therapist told me to do. How important is it for me to stick to my home exercise program between visits?

Home exercise programs are a vital part of success during an episode of care with a physical therapist. Our bodies have an amazing ability to adapt to any stimuli placed on them. A simple example would be the muscle soreness associated with strengthening exercises. When we do resistance training, such as lifting a dumbbell, this creates microtrauma to our muscles. Due to this microtrauma we feel soreness and discomfort. If we continue to weight train, this provides the stimulus to our body to get stronger so that lifting the same weight no longer creates this soreness. So, that means proper exercise dosing and doing exercise at home in addition to in the clinic is very important to create the changes we need in our bodies to be able to perform at an optimal level.


Is there anything else you would like to add?

In Florida, you can be treated by a physical therapist for 30 days without a referral; not everyone knows that! I would recommend people become established with a physical therapist as they do with other health care practitioners, like their primary care doctor. Whether you are having difficulty enjoying life because of pain, wanting to learn more about how to maximize your movement, or are unable to complete the activities you once could, physical therapy is the answer.

Mind Matters


Embracing Imperfection BY JESSICA FRANKLIN

My husband enjoys woodworking. I am very lucky, because that means I get to have one-of-a-kind, handcrafted, solid wood furniture completely customized to our tastes and needs. He has built us a dining room table, a dresser and, most recently, an entertainment center. Once while he was working on a project, he made the comment to me that he deliberately did not fix a particular flaw in the product because he did not want it to look “too perfect.” That little imperfection gave the piece character and reminds anyone who looks at it that it is not just something out of a mass production factory.

Have you ever appreciated the beauty of nature, and noted that nothing is perfectly symmetrical or balanced? The Japanese have a term for this phenomenon.



Wabi-sabi is defined by Collins Dictionary as “a way of living that focuses on finding beauty within the imperfections of life and accepting peacefully the natural cycle of growth and decay.” This has been a notion that I have struggled to accept in my own life. I have spoiled more than my share of wonderful experiences by frantically trying to script and execute them to perfection, and feeling disappointed when they were not completely perfect. Chipped nail polish at a fancy dinner or a few clouds during a beach day would, in my mind, cheapen the experience as a whole. I have even tried to project my irrationally high expectations onto others. When we have friends or family visiting us, I plan out certain activities that I feel are non-negotiable experiences and I get upset if the activities do not work out, or worse, if the group does not want to do them! In recent years, I have begun to intentionally work toward letting go of expectations and I try to allow experiences

to unfold more organically. I am finding them to be so much more enjoyable when I accept them for what they are instead of lamenting what they were not. Wabi-sabi can be applied to so many different aspects of life. When I think about body image, I could get discouraged that my belly is not as toned as it once was or that faint lines are starting to show up around my eyes, or I could appreciate that my belly has carried two babies and that the lines around my eyes show age that is accompanied by wisdom. When I look around my messy house, I could make myself crazy trying to keep it looking like a showroom, or I could instead spend that energy living in it and allowing it to show the signs of a busy, happy family. The essence of wabi-sabi is that at the end of our lives, which will come for all of us, the details of our memories will not matter. It will be the messy imperfections that come together to weave the tapestry of our short time on Earth, so we must learn to embrace and accept them in the moment.



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Mind Matters

Living with OCD

How to Understand this Complex Condition and Get Help BY TRACY WRIGHT

for OCD, Anxiety and Related Disorders. “Typically, compulsions are actions people with OCD perform to obtain relief from their upsetting thoughts. These actions can be physically or mentally performed.” Jessica* first noticed symptoms of OCD when her son, Peter*, was 12 years old. She has never fully confirmed it, but many medical providers believe Peter suffered from PANDAS (Pediatric Autoimmune Neuropsychiatric Disorders Associated with Streptococcal Infections). This condition occurs when infections like strep throat trigger a misdirected immune response, which results in inflammation of a child’s brain. As a result, the child can begin to exhibit dramatic life changing symptoms such as obsessions, compulsions, motor and/or vocal tics. Peter had been sick and his sister was a carrier of strep. From one day to the next, Peter began to exhibit symptoms like eye twitches and strange hand movements. He began developing rituals to take books out of his backpack and had to count to a specific number of steps to enter his bedroom. After a few months the symptoms went away for a couple of years but returned at the age of 15. It eventually resulted in him having to quit school even though he had been an honors student involved in a number of sports and was a self-taught musician.

Many people associate obsessive-compulsive disorder (OCD) with actions like excessive hand washing or folding towels in a specific way. While these can be symptoms of OCD, the condition itself is much more complex and can be truly debilitating to those who suffer from it. According to the World Health Organization, OCD is one of the top 10 most debilitating health conditions. Understanding OCD is key to bringing more awareness to this condition. OCD is an illness that affects thoughts and actions. The disorder begins with an obsession — unwanted thoughts, repetitive thoughts, urges, or images that are intrusive to the person. The compulsion is born out of the obsession as a way to reduce the anxiety created by the obsessions. Examples of obsessions may be fear of germs or uncleanliness, fear for safety for themselves or others, the need for regularity or balance, fear of unnecessary acts of hostility, unwanted sexual thoughts or a fear of blasphemy. As a result of the obsessions, compulsions can act themselves out as systematic rituals, excessive



Today, Peter is a homebound adult who does not leave his home and suffers from severe and persistent OCD. As an adult, he refuses all treatment for his condition and has never entered a formal treatment program, although Jessica did have a world-renowned OCD physician visit her home and officially diagnose him as having severe OCD.

cleaning, counting or continuously repeating routine activities. The compulsions provide temporary relief by those Typically, suffering from OCD, compulsions are but then the obsessive actions people thoughts return and the with OCD perform cycle continues.

“I wish I had sought treatment sooner for my son,” Jessica said. “Since he is now an adult, the options I have for him are limited. His condition has progressively gotten worse and he is to obtain relief from dependent on family for their upsetting “Many people don’t care and support. He has to understand the severity have the lights and TV on 24 thoughts, of this condition and hours a day. He has rarely - JOSEPH MCNAMARA, PH.D. how debilitating it can left the home in 13 years be for patients who are and very seldom bathes or suffering,” said Joseph McNamara, Ph.D., grooms himself. He performs relentless rituals University of Florida associate professor both physically and mentally.” of psychology in the Division of Medical Psychology, Department of Psychiatry. For OCD treatment, cognitive behavioral McNamara is the co-director of the UF Center therapy remains the “gold standard,”



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Mind Matters McNamara said. Recent research has shown that many patients see at least half of their symptoms reduced after treatment. There are two components to the therapy: exposure, which is where patients confront the stimuli that lead to the symptoms, and response prevention, which is where the provider works with the patient to identify healthier ways to deal with anxious thoughts than their compulsions. “At first these response prevention techniques, which are designed for patients to practice alternative behaviors other than their compulsions, may actually heighten anxiety in patients. But we call it ‘short-term pain for long-term gain’ as eventually confronting these obsessions and using alternatives will ultimately allow them to have less anxiety and learn better ways to address their obsessions,” McNamara said. For families with children living with OCD, parenting is often turned on its head. McNamara advises parents to seek help for their child and not try to enable OCD behaviors. While they think they may be assisting their children by accommodating their compulsions, parents need to work with licensed therapists who specialize in OCD and design a therapy plan, he said. As a parent who has been affected by a child with OCD, Jessica is now an advocate for bringing awareness to the condition and removing the stigma with which it is associated. She also has advice for parents who may suspect their child is suffering from OCD. “As a parent use the authority you have before your child turns 18,” Jessica said. “If I had known that, I would have done a lot more, but knowledge on the condition was limited at the time. Secondly, be compassionate and realize that it is your child’s struggle. Your family is affected by it, many times adversely, but be non-judgmental towards your child and his or her condition. Getting frustrated only heightens anxiety in people suffering from OCD.” Adults with OCD most likely suffered from obsessive thoughts their whole life, but it typically reaches its climax where treatment becomes necessary. The UF center offers both intensive outpatient and weekly therapy programs coordinated with medical therapy as needed. Both adults and children living with OCD are truly suffering, and families suffer too, McNamara said. Often after the



therapy, patients may need booster sessions or ongoing maintenance therapy. Although McNamara stresses that there is no “magic pill” for the condition, he offers an uplifting message for those suffering from OCD. “For those who are suffering from OCD or their families, I want to stress that there is hope,” McNamara said. “We see so many patients that feel helpless, but hope and good treatment can truly make a difference.” *Names have been changed to protect anonymity

For more information about OCD, including resources and ways to get help, visit the International OCD Foundation’s website at

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Scalloping offers a relaxing day on the water and a delicious dinner to boot BY MELISSA SMITH



Seared, fried, baked, grilled — you will find scallops prepared just the way you like in almost every restaurant along the coast of Florida. But they taste even better after you have put in the work to catch, clean and cook them yourself.



Bay scallops are the type you will find here in Florida. They have dark upper shells and light lowers shells, and they typically grow no more than 3 inches wide. Bay scallops mostly live in seagrass beds and areas that are known as spotty bottom, where patches of seagrass punctuate the sandy seafloor. Here, they are a bit easier to notice, Chester said. “The scallops have a tendency of clinging along the edge of the grass area, and you can see them a little bit better because you’re right next to the sand and it’s open,” she said. “You kind of look into that grass area and find them a lot easier.”

One of the best things about scalloping is that there is no age limit. From children to elderly adults, everyone can enjoy some time in the sunshine and the sea. “Everybody in the family can do it, which makes it outstanding,” said Capt. Paul Kolacia, owner of Rock Grass Fishing Charters located in Homosassa, Florida. “Not everybody wants to cast a fishing pole all day long, but going out scalloping, unless you just don’t like to swim, people enjoy it.” Gainesville resident Nita Chester, who has been scalloping since she was 10 years old, said that she finds it very relaxing. “You get to enjoy the water and the wind and the skies, and it’s just beautiful out there.” Now, Chester takes friends out in the Steinhatchee area on her own boat every weekend of scalloping season, which she said makes the activity even more fun. “Every year, probably around November or December, everybody starts coming out of the woodwork, saying ‘Hey, can you book me for scalloping the following year?’ So usually I’m booked up for the entire scalloping season by the time January comes along.”

There are two kinds of scallops: bay and sea, named for where the bivalves call home. Sea scallops are three times bigger than bay scallops and are found between 60 and 300 feet deep in the Mid-Atlantic region of the U.S. Bay scallops are found in the shallow waters (4-8 feet deep) of harbors, bays and estuaries along the East Coast.

After you know what habitats to look for, you can track down scallop hotspots, which change every season, Kolacia said. This is because when scallops spawn, where the spores end up depends on currents. So each year, they can end up in different areas. “I spend probably two weeks before the season until I find areas that I’m really happy with, that I know I’m going to take my clients to,” Kolacia said. “It’s the same as fishing or anything else — you spend the time on the water to find the spots, because there are definitely areas that, from year to year, are better than others.”


Franklin County through northwestern Taylor County: July 1 through Sept. 24 Southeastern Taylor County and Dixie County: The third Saturday in June (June 16) through Sept. 10 Levy, Citrus and Hernando counties: July 1 through Sept. 24 St. Joseph Bay and Gulf County: Aug. 17 through Sept. 30 Pasco County: July 20-29


47 47


To go scalloping without a charter, you will need your own saltwater fishing license, which you can get for $17 from the Florida Fish and Wildlive Conservation Commission website or in person at stores such as Walmart and Bass Pro Shops. You will also need a dive flag on your boat, and to be safe, a dive flag in the water with you as well. As for gear, bring a mask, a snorkel, a mesh catch bag to hold your scallops, and a cooler with ice to keep them fresh on the boat. You will also need a good attitude, because spotting the scallops can be difficult for beginners. “If it’s a client’s first time, I like to get in the water and take them with me,” Kolacia said. “I’ll show them what they’re looking for down on the bottom until they kind of get the hang of it.” Chester said that when she takes her boat out, there are usually only a few people who get good at spotting scallops. The rest, she said, “just end up enjoying the day out.”



But there are a few tips to make the hunt easier. First, go at low tide. This is when the current is not as strong and the water is shallow. “Say we’re scalloping in 6 feet at low tide. At high tide, it would be 8 feet or 8.5 feet, which makes it a little bit harder to dive down to get them,” Kolacia said. Next, keep your eyes on seafloor below you. “If you look straight down and just float over them, you see them,” Chester said. “But if you’re looking out and trying to find them further away, that’s when people just don’t see them.” Also, make sure the scallops are a good size. The bigger the scallops are, the better they will be to eat. Chester recommended picking up scallops that are about two inches in width. “And then if you can get anything bigger than that, that’s usually pretty cool,” she said. And finally, when you find a good spot, comb it over thoroughly. Chester said that

once she finds bigger scallops, she will stick to that area for a while. “If you see one or two scallops, there are probably 30 in the same area,” she said. “You just have to look really closely and swim over and over that area, and you’ll pick up more and more and more.”

After you know what habitats to look for, you can track down scallop hotspots. - Capt. Paul Kolacia


After you have collected your daily bag limit (2 gallons of whole scallops or 1 pint of scallop meat per person), the real work begins: opening and cleaning your catch. They can be a little difficult to open, but many people people use butter knives or spoons to make it easier. Just wedge your utensil between the opening of the shell and twist it to break the hinge. Getting the muscle meat out is even more of a challenge. Some people like to clean their scallops right on the boat or when they get to shore. Or you can have locals do the dirty work for you — for a small fee. “Most of my clients drop their scallops off and have them cleaned,” Kolacia said. “It’s not really super difficult to do, and I can show people how to do it, but sometimes when people come up for a oneday charter, there’s other things they want to be doing than spending an hour or two to clean their scallops at the end.” After they have been cleaned, there are many different ways to prepare your scallops — in pasta, in tacos, over rice or on a bed of greens. But there is one way Chester and Kolacia agreed is better than the rest: grilled on the half shell.

Bay Scallop Knife $16, The handle on this knife is made with recycled Ocean Bound Plastic!

“I take them completely out of the shells, but then I’ll keep a bag full of shells and go home and clean the shells up really good, scrub them really good, let them dry out,” Chester said. “Then I put a scallop inside the shell with some butter and some garlic, and maybe a little parmesan on top. And just put it on the grill for just a few minutes, and everybody loves to eat them.” WELLNESS360 | JULY/AUGUST 2018




Personal Finance Books Worth Reading BY COLLEEN MCTIERNAN

If you are anything like me, then the idea of personal finance can be a bit overwhelming. Sure, I know to pay my bills on time and shuffle money over from my checking account to my savings as often as possible, but when it comes to investing, retirement accounts and loans, I’m a little lost. According to a recent survey conducted by GuideVine, a company that helps connect interested parties with financial advisers, 55 percent of people polled said they felt lost when it comes to developing a long-term financial plan. If you are finance newbie looking to get a bit more savings savvy, you may want to check out one of these five books on personal finance.

“Your Money or Your Life: 9 Steps to Transforming Your Relationship With Money and Achieving Financial Independence” by Vicki Robin and Joe Dominguez Have issues with managing your money? This book aims to change your relationship with money, encouraging frugal living without strict budgeting. It also touches on topics like freelancing, tracking your finances online and investing in index funds.

“The Truth About Money” by Ric Edelman From investing and saving for retirement, to taxes and getting out of debt, to mortgages and leases, this book is a one-stop shop for all of your personal finance needs. And if you like the book (or if reading just is not your thing), you can listen to Ric Edelman’s weekly podcast of the same name for helpful personal finance advice.

“Why Didn’t They Teach Me This In School? 99 Personal Money Management Principles to Live By” by Cary Siegal Written for those just entering adulthood, this book offers money management advice in an easily understood manner. From tips on how to pay off your debt to making the most of your 401K, this book is a great resource when it comes to personal finance basics.



“The Intelligent Investor: The Definitive Book on Value Investing” by Benjamin Graham Called “…the best book by far on investing ever written,” by Warren Buffett, this stock market bible offers intelligent advice on portfolio management, rather than promising some sort of get rich quick scheme. Graham guides the reader in developing a sound plan for stocks and bonds that will lead to smart investments, even if they are not the most popular options. Originally published in 1949, the book was updated in 2006 to reflect more current market trends.

“How to Make Your Money Last: The Indispensable Retirement Guide” by Jane Bryant Quinn This is a great read for anyone who finds the idea of planning for retirement daunting. If you ever want to leave the workforce, then you will need to start saving money (the earlier the better) that you can put toward living expenses during those job-less years. From retirement accounts to pension to savings, this book will show you how to get the highest payments from your assets so you can ensure that you will not run out of money in retirement.


It means a whole new future for you.

A divorce can change your whole world, including your financial picture. That’s why it’s important to take a fresh look at where you are, and then adjust your plans accordingly. *As Certified Divorce Financial Analysts, we will work with you and your trusted advisors to help you create or overhaul your financial strategy and manage your wealth, while helping you manage risk. Call today to arrange an appointment, so we can get started on your new financial life. Ashley Banks, CFP®, CDFA™ Financial Advisor Certified Divorce Financial Analyst Donna Carroll, CDFA™ Financial Advisor Certified Divorce Financial Analyst

Tower 24

2550 SW 76th Street, Ste. 110 Gainesville, FL 32608


Spotlight 360


Bicycling has always played a role in the lives of Dave and Barbara Wagner, from cycling classes to 15-mile morning bike rides. But in the last 10 years they have taken their love of cycling out of the gym and off of local trails to their adventures overseas!

Tell us about your family.

We have been married for 47 years with three adult children (Scott, Allison and Mark) and two grandsons (Gus and Sam). We grew up in the Northern panhandle of West Virginia near Pittsburgh, Pennsylvania. We married in July 1970 after graduating from college. We lived in 10 different places during Dave’s 20-year Army career, including three years in Gainesville while Dave attended law school. Our favorite assignment was Berlin (1986–1988). We moved back to Gainesville in 1990 when Dave retired from the Army. We are both long–term members of the Gainesville Cycling Club and the Gainesville Health and Fitness Center (GHFC). Our house is a 7-minute walk from the GHFC Main Center.

How do you live a 360life?

We are both addicted to exercise. We do not feel good if we do not get some exercise just about every day (a long walk or a bike ride at least six days a week). We also enjoy three weekly spin cycle classes led by instructors Karyn Austin and Robyn Gilbert at GHFC. Barbara began going to spin classes about 10 years before Dave retired. Dave’s job as County Attorney was sometimes stressful and always busy, with long workdays and frequent evening meetings. In order to maintain his exercise schedule, Dave met the late Perry McGriff at 5:30 a.m. for 21 years to do a 15-mile bike ride about four days a week. Dave also frequently rode his bike to his job at the County Administration Building in downtown Gainesville.

What is your wellness mantra?

Take advantage of your health while you have it. To us this means that we make time for exercise in our daily routines. We also have an active social life — we have a lot of friends from our cycling classes and other activities. We find that most of our friends lead an active lifestyle. We also take active vacation trips, usually with friends. Our favorite vacation activity is cycling.



Spotlight 360 How long have you been cycling?

We always had bicycles as a family. We have been going on bicycle-oriented trips together for over 10 years.

Tell us how you started?

David joined the Gainesville Cycling Club in 1990 and did weekend club rides with GCC members. Barbara started cycling after she participated in spin cycle classes for a few years at GHFC.

Please share your favorite cycling tour, in detail, and what it meant to you.

Since 2006 we have done 19 cycling vacations in nine European countries, Canada, Costa Rica and Vietnam. We have also done bike rides in over 30 states in the United States. Our favorite bike tour company is Vermont Bicycling Tours ( We enjoy cycling vacations for four main reasons. 1.

We meet new friends and reconnect with old friends who enjoy cycling vacations. 2. The seat of a bicycle is a great way to see a foreign country. 3. We experience new cultures and unique food. 4. We are “somewhat” successful in burning the additional calories we consume. Selecting a favorite tour is a difficult choice so we will select two trips. Our favorite cycling tour was in the Dordogne region of Southern France. We did this self-guided tour in 2012 with two other couples. Dordogne is a lightly populated, beautiful and very historic region (Hundred Years' War, prehistoric caves). The rural roads in this region are not congested and the French drivers respect cyclists. We also enjoyed excellent food and wine in France. Our second favorite trip was in 2011 to Vietnam because we cycled through areas where Dave served in the Army. This was a guided trip. Most of the cycling was through small hamlets and agricultural areas.


What is your go-to diet?

We eat a balanced diet with a lot of fresh fruits and vegetables.

How would you encourage others to start living a 360life? Pick an activity you like and make exercise a priority in your daily routine. Find a few exercise friends — a commitment to exercise with others keeps you motivated to show up. Joining a fitness center is also a great idea. Some people also benefit from fitness trackers.

What keeps you motivated?

We do not feel good if we do not exercise. We enjoy being active because we like to eat!

Do you have tours that you would like to complete on your bucket list? Scandinavia, especially Copenhagen.



Spotlight 360 What is your daily workout routine?

Every morning we try to do a bike ride, a walk or attend a group exercise class (spin or stretching class). We lift weights (using weightlifting machines) at least three days each week. We spend at least three mornings a week at GHFC. We also frequently take an afternoon walk together.

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

You can do more than you think you can, even at our age. Aerobic exercise is important.

NORMANDY What is one thing you wouldn’t cycle without? Helmets and front and back lights on our bikes.

What is your favorite way to wind down from a busy week? Take a bike ride or do a spin class. We also like to go to GHFC, where we enjoy the sauna, cold plunge and hydromassage chairs. Then we have a nice dinner — either at home or at a local restaurant.

What is your favorite book? Barbara’s is “The Boys in the Boat” by Daniel James Brown, and Dave’s is “Unbroken” by Laura Hillenbrand.

What are your favorite ways to relax? Other than exercise (which reduces stress and relaxes us), Barbara likes reading and quilting, and Dave likes taking photos, reading and watching sports on TV.

What is your go-to restaurants in Gainesville? Ballyhoo Grill and Francesca’s Trattoria (both are within a 20 minute walk of our house).

Is there anything else you would like to share? We enjoy talking to people interested in taking cycling vacations and frequently provide helpful information to folks interested in cycling vacations both here and overseas.



Date night. Girls’ night. Special occassions. This year, make the Hippodrome your place with a Hipp Season Pass.

How does it work?

You get a flexible package of 4 or 6 tickets that can be used for any show in the season, in any combination you like! The tickets live in your account all season long, and when you decide how to use them, you call the box office to book the seats you want.

Enjoy these added benefits:

. SAVE MONEY. Save up to 50% off single ticket prices. . BEST SEATS. Enjoy priority booking. . FLEXIBILITY. Can’t make it to your scheduled showtime? Simply call the box office for unlimited, free exchanges. . BRING YOUR FRIENDS. Purchase guest tickets at a discount. . ELECTRONIC TICKETS. Never worry about a lost or misplaced ticket again. All of your tickets are safe in your secure Hippodrome account. . INSIDER ACCESS. Subscribe to the Hippodrome’s e-newsletter.

3 ways to learn more about how the

Hipp Season Pass can work for you! 1. In person! Stop by the Hippodrome Box Office. 2. Go online! Visit 3. Call us! 352.375.4477 ask for the Hipp Season Pass.

Join us! The Hipp’s 2018/19 theatrical season delivers a year of award-winning, contemporary and entertaining storytelling. Discover the advantages of being a Hippodrome Season Pass holder - and don’t miss a minute of these extraordinary productions. It’s all of the fun, half of the price!

Never pay full price for your tickets again.

We Tried It! Looking for a new cardio routine that offers varying intensity with low impact? Wondering what kombucha tea is and why everyone seems to be drinking it? The Wellness360 team has got you covered!



CYCLING WORKOUT Although none of us had ever taken a cycling class before, four team members were brave enough to sign up for Full Circle Cycle Studio’s standard, varying intensity cycling class with owner Diane. She helped all of us get set up on the bikes by adjusting the bike height and position of the seat in relation to the handle bars. She even provided a seat cover to make the bike a smidge more on the comfortable side. Once we were ready on the bikes, she had us warm up by taking off the resistance and just slowly pedaling to get our blood circulating and muscles ready to work. After warming up, it was time to dive into our workout. We worked up our resistance and did a variety of exercises that were paired with the perfect music selection (cue Ohio Players’ "Love Rollercoaster" during our slowly increased resistance going uphill followed by completely decreased resistance going downhill). We went through a variety of exercises such as cycle sprints, jumps, uphill climbs and out-of-the-saddle riding. Diane did a great job throughout the class at making us feel comfortable and engaged no matter our fitness level.

Ever wondered what exactly is kombucha tea? We did too! Kombucha tea is a fermented, fizzy drink made with tea, sugar, bacteria and yeast. Due to the cultured bacteria in kombucha tea, there are numerous health benefits. But is it worth it? We picked up two brands of kombucha tea: Big Easy Bucha and GT’s Living Foods. Big Easy Bucha tea seemed like the perfect summer option being billed as a pineapple and elderflower flavored kombucha and was the one we tried first. Cracking open the bottle, we heard a soft effervescent sound from the fermentation and a sour smell with a hint of floral. Moment of truth and we were all pleasantly surprised by the sweet taste of the tea (having expected a sour taste). GT’s Living Foods’ kombucha was a raspberry chia flavor (with chia seeds in the drink). Immediately opening the bottle (with minimal effervescence), the aroma was less welcoming, with a sour scent and hints of vinegar. Moment of truth once again and an interesting experience ensued. While we were taking a calculated risk trying a kombucha tea with solids in it (a departure even for kombucha teas), it was worse than expected. The consistency was thick and the taste was overwhelmingly sour. Perhaps you have to work up to a chia seed-infused kombucha tea, but it is not something we would recommend for beginners.

In a nutshell: Cycling is a high intensity cardio workout, but fully worth the jelly legs and saddle soreness as a fun and rewarding workout. Be sure to bring a towel and bottle of water if you decide to try out cycling!



In a nutshell: There are always benefits of consuming products that contain live cultured bacteria to support your digestive system. Kombucha teas offer a tasty and refreshing way to help your digestive system, but we recommend starting with teas that have stronger flavor infusions.

Soak up the sun–it’s time to have some fun! Now - August 12, 2018 Enjoy these family fun activities: • School’s Out for Summer Sing-A-Long, Swamp Witch Escape Room and Build-A-Bear Workshop® • Celebrate the Summer Pool Party and SummerFest Atrium Light Show, both presented by bubly™ • Cypress Springs Family Fun Water Park featuring our Big Cypress 60ft waterslide and double FlowRider® • Spa specials, surf shows and much more!

Book Your Getaway Today!

| (407) 586-2000

AQUAFINA is a registered trademark of PepsiCo, Inc., © 2018 BUBLY and the Bubly Designs are trademarks. © & ® Build-A-Bear Workshop, Inc. Used with permission. All rights reserved.

Community Tuesday, July 3 Fanfares & Fireworks

7–10 p.m. University of Florida Bandshell at Flavet Field

Friday, July 13 Free Fridays Concert Series: Wax Wings 8–10 p.m. Bo Diddley Plaza

Saturday, July 14 Gainesville Galloway Kickoff

7–8 a.m. Phillips Center for the Performing Arts parking lot

Wednesday, July 4 Independence Day Wednesday, July 4 40th Annual Melon Run 8–10:30 a.m. Westside Park

Wednesday, July 4 City of Alachua Fourth of July Celebration 3–10 p.m. Hal Brady Recreation Complex

Friday, July 6 Friday First in Downtown High Springs 5–8 p.m. Downtown High Springs

Friday, July 6 Free Fridays Concert Series: All American Song Fest 8–10 p.m. Bo Diddley Plaza

Thursday, July 19 Third Thursday on Main 5–9 p.m. Main Street, Alachua

Thursday, July 19 – Friday, July 27 Gainesville Restaurant Week

Friday, July 20 Free Fridays Concert Series: Pine



Saturday, August 4 Kanapaha Botanical Gardens Guided Walk 10 a.m. – Noon Kanapaha Botanical Gardens

Friday, August 10 Free Fridays Concert Series: The Duppies 8–10 p.m. Bo Diddley Plaza

Thursday, August 16 Third Thursday on Main 5–9 p.m. Main Street, Alachua

Saturday, July 21 Free Wellness Weekends

9 a.m. – 5 p.m. North Central Florida YMCA

Friday, July 27 Free Fridays Concert Series: Crooked Counsel 8–10 p.m. Bo Diddley Plaza

Hilton UF Conference Center

10 a.m. – Noon Kanapaha Botanical Gardens

8–10 p.m. Bo Diddley Plaza

8–10 p.m. Bo Diddley Plaza

Friday, July 27 – Saturday, July 28 2018 Organic Food & Farming Summit

Saturday, July 7 Kanapaha Botanical Gardens Guided Walk

Friday, August 3 Free Fridays Concert Series: Bridget Kelly

Friday, August 17 Free Fridays Concert Series: Heavy Petty/Hedges 8–10 p.m. Bo Diddley Plaza

Saturday, August 18 Free Wellness Weekends

9 a.m. – 5 p.m. North Central Florida YMCA

Saturday, July 28 Dash & Splash Race #4

Friday, August 24 Free Fridays Concert Series: A Tribute to the Music of Buffalo Springfield

Friday, August 3 Friday First in Downtown High Springs

Friday, August 31 Free Fridays Concert Series: The Progressive Rock Experience

8–10 a.m. H. Spurgeon Cherry “Westside” Pool

5–8 p.m. Downtown High Springs

8–10 p.m. Bo Diddley Plaza

8–10 p.m. Bo Diddley Plaza




SAVE the


Join us for a fun evening of music, food, and drinks at the Third Annual Lemon Ball to raise funds for Alex’s Lemonade Stand Foundation (ALSF) and their efforts to fund childhood cancer research projects.

Each ticket funds 3 hours of research to find a cure for pediatric cancer. Purchase yours today at




In the year 2000, when Alex was just 4 years old and battling neuroblastoma, she told her parents that she wanted to have a lemonade stand in her front yard. She surprised everyone when she announced her plan to donate the money from the stand to “her hospital.” News of Alex, a sick child helping other sick children, spread far and wide. People from all over the world were inspired by her story and decided to help Alex in her quest to find a cure by holding their own lemonade stands and donating the money to Alex’s Lemonade Stand Foundation. In August of 2004, Alex passed away at the age of 8. Since Alex’s very first stand in 2000, more than $120 million has been raised for childhood cancer research! Alex’s Lemonade Stand Foundation has funded over 550 research projects in more than 102 leading pediatric cancer hospitals throughout the United States and Canada, including UF Health Shands Hospital.

Wellness360 July/August 2018  

CrossFit, Weightlifting, Scalloping, OCD, Stationary Bikes, Wabi-Sabi

Wellness360 July/August 2018  

CrossFit, Weightlifting, Scalloping, OCD, Stationary Bikes, Wabi-Sabi