Wellness360 Magazine March/April 2020

March/April 2020 • Volume 4 • Issue 6 wellness360magazine.com

BYE BYE FLEAS...

BUG OFF! DON'T WAIT! GET MOVING NOW

BRING FIDO TO WORK &

REAP THE BENEFITS

PUT THOSE TISSUES AWAY 6 HYPOALLERGENIC DOGS FOR THOSE WITH ALLERGIES

starring

MOXIE

[Australian shepherd]

FUR-EVER FRIENDS Flip this issue over to meet 9 Alachua County pets and their owners

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WELLNESS360 | SEPTEMBER/OCTOBER 2017

WELLNESS360 | MARCH/APRIL 2020

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

Nicole Irving Megan Sapelak, Grace Downey Shane Irving Betsy Langan, April Tisher Sayeh Farah

WEB EDITOR & SPECIAL EVENTS

Amanda Roland

SOCIAL MEDIA MANAGER

Isabella Sorresso

EVENT PHOTOGRAPHER

Kara Winslow

INTERNS CONTRIBUTING WRITERS

MAILING ADDRESS

Camille Graham, Autumn Myers, Jacqueline Saguin, Anastasia Sims Camille Graham, Nicole Irving, Lindsey Johnson, Taylor Mclamb, Chris Pregony, Amanda Roland, Jacqueline Saguin, Anastasia Sims, Ted Spiker, April Tisher, Tracy Wright

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. © 2020

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 | MARCH/APRIL 2020

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MARCH/APRIL 2020

COVER PHOTO AND FEATURE PHOTO BY TANYA CONSAUL PHOTOGRAPHY

features 53 Let Me Tell You About My Best Fur-iend 9 local pet owners share what makes their relationship with their pets so special.

42 All in a Dog's Work Southeastern Guide Dogs bring hope and a help to those that need it.

50 Pet's Did You Know?

10 facts about our faithful companions.

CONNECT WITH US ON THE COVER

Cover photo taken on location at Tioga Town Center

by Tanya Consaul Photography. Moxie is a 1-year-old Australian shepherd full of energy and pet of Alachua County residents Casey and Julie Hahn.

/wellness360magazine @wellness360mag @wellness360mag /wellness360mag WELLNESS360 | MARCH/APRIL 2020

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MARCH/APRIL 2020

in every issue

HEALTH

40 Fitbit for Fido: Wearable Tech For Your Pet

10 Breeds That Don't Make

You Sneeze

12 Bug OFF! How to Keep Fleas

at Bay

14 To Wait or Not to Wait?

FITNESS

Pet-Friendly Workplace

64 We Tried It: No Sugar 66 Calendar

Healthiest Habit of All?

Local Pet-Friendly Parks & Trails

STYLE + GEAR 30 For the Love of Our Pets!

NUTRITION 32 Breaking Down the Bowl:

Choosing a Healthy Cereal

34 Caffeine: Is My Daily Cup of

Java Good For Me?

35 The Food That Makes Your

Cat Hap-Pea

FINANCE 36 Financing Your Furry Friends

WELLNESS360 | MARCH/APRIL 2020

18 "BEAST MODE" 20 Health Through Movement 22 Ted Talks: What is the

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46 Woof, Woof, Work! Having a

COMMUNITY

Overheating

25 Take a Walk on the Wild Side:

46

MIND MATTERS

16 Protect Your Pet From

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44 About the Pet Therapist

LIFESTYLE 38 Is Your Pet the Next Social Media Star?

48 SPOTLIGHT360: Meet Dr. Samantha Rivera Learn how this veterinarian competes in Dock Diving and Canicross competitions with her dogs, Scuba and Saba.

LOCAL PET-FRIENDLY PARKS PHOTO BY TANYA CONSAUL PHOTOGRAPHY AND SPOTLIGHT360 PHOTO COURTESY OF DR. SAMANTHA RIVERA

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The Low Down on Intermittent Fasting

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Editor's Note OKEE

JILL AND JACK

GIGI

" Until one has loved an animal, a part of one’s soul remains unawakened." - ANATOLE FRANCE, FRENCH POET Owning a pet can open your heart, comfort you in times of sadness and inspire you to get out and smell the roses. At times, they lend a comforting ear and a soft paw on your leg to tell you it’s OK. Without words, these animals, whether canine, feline, bird or rabbit, show us unconditional love that we all sometimes crave simply with a wag of a tale or lick on the cheek. There is a reason why we have them as guide dogs, service dogs and emotional support animals… They provide support and comfort to us without asking questions.

Since my college days, I have personally owned four amazing little four-legged animals that have gotten me through some of the most memorable times of my life. During my junior year in college, my mother-in-law gifted me with the tiniest little kitten that she found abandoned at Lake Okeechobee. We named her Okee, and she lived with me in my college apartment. She traveled back and forth from Gainesville to Jupiter with me on trips home. She was patient, kind and was there for me when I needed a break from final exams and the stresses of life. No questions asked, just sweet cuddles. She passed away a few years ago.

My kiddos’ first dog was a rescue named Gigi. My husband and boys adopted her while I was away with some girlfriends. Brave man he was. But, Gigi was the perfect dog for our little family and was a wonderful and loving friend for the boys. She taught them responsibility, how to be gentle with an animal and she was a source of comfort for them as well, giving them nightly cuddles and playtime fun. She also taught them to care about others and living creatures. This was even more evident when an SPCA “End Animal Cruelty” campaign commercial came on the TV with Sarah Mclachlan’s song “Angel” playing in the background and I look over to see my son crying, and crocodile tears at that. I asked him, “What happened, what’s wrong?”… and he simply pointed to the screen and said, “That’s Gigi’s cousin. We need to help her!” Gigi passed away early last year.

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For the last few years, our lives have been busier than ever. With three kids, two magazines, one branding business, countless appointments, meetings and dinners on the run, I truly never know if I am coming or going. And, when I happened to walk into PetSmart during the summer of ‘18 for just a “look” at the adoptable pets one Saturday morning with Nicholas, my first instinct should have been to run! RUN out of there after giving them a pat. Don’t look back. There was NO room for anything more in our lives. BUT, never say never. There they were, Jack and Jill (known as Lady and James back then) cuddling together, scared and shaking. They needed us. I just knew it. We hovered around their cage for an hour, Nicholas and I conspiring and begging Shane via cell phone to allow us to bring these doggies home.

Three hours later, we were home with our new furry friends. They are now a part of our crazy world. I see the boys steal cuddles and kisses here and there. They sneak them into their beds and share pieces of bacon with them. I think Jack and Jill can feel when we have had long, stressful days at school and work. Those seem to be the days they want extra cuddles and put a soft paw on our laps, telling us it's OK. Today, Jack and Jill are 9 years old, living the life of comfort and love.

I never would have imagined that an animal could bring so much comfort and joy to my family, but they all have. They have taught me so much and brought so much happiness to our lives. I hope that you all find the perfect pet for your family and enjoy all the fun and love that they bring you!

Nicole Irving, Publisher, EIC

JILL AND JACK AND GIGI PHOTOS BY TANYA CONSAUL PHOTOGRAPHY

head over paws

WELLNESS360 | MARCH/APRIL 2020

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Health

Breeds That Don't Make You Sneeze: 6 Hypoallergenic Dogs for Your Household

BY JACQUELINE SAGUIN

Who said allergies have to stop you from finding your furry friend? About 10% of the U.S. population is allergic to dogs, according to the American Kennel Club. And the cause isn’t what you think. The dander attached to pet hair tends to trigger pet allergies in people. Although there aren’t dogs that are 100% hypoallergenic, there are quite a few precious pups to choose from that will pair well with allergies. The American Kennel Club published their 2020 list of hypoallergenic dogs perfect for any household. Take your pick!

Poodle

Yorkshire Terrier

This classic pup is known to carry itself with an affectionate and tomboyish nature. The little terrier packs a lot of bite in its compact body. Its glossy, rich golden hair closely resembles that of human hair.

And as such, you should brush their hair frequently if kept at a long length.

No more sneezing or sniffles!

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WELLNESS360 | MARCH/APRIL 2020

These elegant sport dogs are known for their athletic builds and smart personalities. The breed’s relatively non-shedding coat makes it a good choice for people with allergies.

Depending on the haircut you choose, you need to learn the proper brushing techniques to prevent their curly-haired coats from matting.

Most pet owners opt to keep the poodle in a shorter trim for the best maintenance.

Portuguese Water Dog

Maltese

The Maltese is the face of elegance.

They are easy to train, affectionate and playful. Their small, cuddly frame makes them the perfect lapdog. Their long, silky white coat requires regular brushing to keep it tangle free. Like a Yorkie, they need regular baths to keep their hair silky smooth.

Known as the fisherman’s helper, the Portuguese water dog is an eager-to-please, laid-back companion.

These dogs are easy to train and live up to their name as athletic dogs built for water work. Their medium build is covered with tight, low-shedding curls. Groom the Portie in two styles: “The retriever clip,” the entire coat is trimmed to one inch in length, with the tail tip at full length, or the “lion clip,” where the fur hindquarters and muzzle is clipped close to the skin. An occasional bath will help upkeep the Portie’s hair health.

Health

CAT HAIR? Contrary to popular belief, it is not cat hair specifically that triggers allergies, but an allergen in cat saliva that is spread to their hair, which sheds onto its surroundings.

DON'T CARE

Cat hair doesn’t trigger allergies like most people think, according to Purina. An allergen in cat saliva is spread to their hairs which sheds onto its surroundings. Here are the top cats that’ll keep your allergies at bay.

DEVON REX

Bichon Frise

This small, energetic ball of white fluff is a lover not a fighter. It’s the happy-golucky watchdog that’s perfect for families. The Bichon Frise is recognized as one of the world’s great “personality dogs.” And they don’t shed! Their hair gets caught in its undercoat, so take the little guy to the groomers every four-to-six weeks for a trim.

Schnauzer

Deemed the “grandpa” of dog breeds, schnauzers have a bushy beard and eyebrows that give them serious, humanlike expressions.

They’re tough dogs that enjoy a lot of playtime.

The breed varies in size.

A Miniature Schnauzer has a double coat – a wiry topcoat, with a soft undercoat.

The breed sheds very little and only needs a bath and trim about once a month.

Likened to a “poodle that purrs,” the curly-haired Devon Rex makes for a great family-friendly pet.

Its sociable nature allows it to get along easily with other cats. And its pixie-like face and big eyes paired with a childlike spirit makes it an adorable pick for the family.

SIBERIAN CAT

This friendly feline loves its human. They enjoy the best of both worlds, purring in their owner’s lap one moment and climbing up high the next.

It gets along well with children and other pets.

Siberians rarely need baths since they have a water-resistant coat, but brush their fluffy fur a few times a week to prevent matting.

SPHYNX CAT

Contrary to its bad reputation as Rachel Green’s naked pet in "Friends", the hairless Sphynx is a sweet and affectionate cat. It’s lively in nature and adores being the center of attention. The cat is known to be devoted to its owner, purring along as it follows them everywhere. Although it has virtually no hair, this cat breed needs weekly sponge baths since it doesn’t absorb oils like other cats do.

BALINESE-JAVANESE CAT

This “aristocat” is elegant in nature, reminiscent of the slender Siamese cat. It’s long, elegant body is covered by a silky smooth coat. It’s an intelligent, talkative breed that can live up to 20 years. And the easygoing Balinese-Javanese adores people.

CORNISH REX CAT

Bat-eared and big-eyed, the Cornish Rex is the perfect cat to liven up your day-to-day. It’s kitten-like temperament gravitates toward action, often leaping and running to different surfaces.

They have wavy-textured, silky coats that are unlike other breeds, which typically have longer, stiffer hairs known as “guard hairs.”

Health

Bug OFF! How to Keep Fleas at Bay

BY APRIL TISHER

They have been on our planet for over

100 million years

and are literally described as blood-sucking parasites. Ahh yes, the ever-annoying

flea!

Not only can they cause your dog or cat to scratch and be uncomfortable, they can also infest your home. In fact, they can jump 30,000 times without stopping and produce 2,000 eggs during their 3 week life. According to Petcarrx.com, they can consume 15 times their body weight in blood on a daily basis. This, my friends, is why we have to keep them at bay!

According to Terminix, a popular household pest expert, “Flea bites on humans are less common because most flea species prefer pets as their hosts,” we can all agree we do NOT want them on our pets or in our home. Veterinarians recommend flea and tick prevention for your household pets, especially in Florida. Our warm climate and lack of hard freezes mean that these pests can thrive. Flea bites on humans are usually small, red and itchy around the feet and ankles. A few bites themselves aren’t dangerous, but repeated bites or numerous ones can cause secondary infections or allergic reactions in humans.

What is the best way to ensure we don’t become hospitable to these pests? Prevention and treatment is key, and they can range in price and method from prescription topical medications applied directly to the animal to oral medications to flea collars that can be

T I P

Use salt on your rug to help kill fleas!

The salt will dehydrate the fleas and help them die! (Make sure to keep pets away from this area.) Sprinkle on the area, let sit for two days and vacuum up. Repeat as necessary, and dispose of vacuum contents outside, not in the kitchen trash!

purchased over the counter. Many of these products will prevent fleas, as well as ticks and other pests, and should be discussed with your pet's veterinarian to determine what is the safest, most effective method for your animal. A study put out by Veterinary Parasitology reported that after a 90 day study on 128 dogs from five states, when used correctly, topical flea medicine was 88.4 % effective and oral treatments were 99.9 % effective. Most mediations/treatments are based on age and weight, so what works for one pet or breed may not work or be safe for another.

Some possible options to talk to your vet about: Bravecto chewables are a popular choice for dogs; they prevent fleas and ticks for up to 12 weeks. These are weight based so there are several strengths to choose from. The cost is around $55 per dose or $200 for the year. Bravecto topical solution is also available for both dogs and cats, similarly priced and effective.

Frontline Plus is a topical medication applied directly to the back of your dogs (not safe for cats) coat to protect them from fleas and ticks for 30 days. A six-month supply will run you about $66 dollars.

Advantage II may be a good choice for your small dogs because its a topical treatment effective for up to 30 days. Forty-three dollars will buy 4 doses on Amazon.

K9 Advantix II is a topical treatment for large dogs that protects against fleas, ticks and mosquitoes for a month. It costs $67 for 6 months. * Always check with your veterinarian before starting a new flea and tick program.

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WELLNESS360 | MARCH/APRIL 2020

If you have lapsed on your preventative treatments or gotten a new pet that has brought fleas into your home, there is help. The first thing to recognize is that there are different species of fleas, and treatment will vary.

Four common types of fleas: The Human Flea: This flea is less common in the U.S. Chigoe Flea: The chigoe flea is not found in the U.S., but may be found on travelers from Africa and Central and South America.

Oriental Rat Flea: This flea is found worldwide, including the U.S. It bites humans, can spread disease, and its hosts are typically rats, mice and rabbits.

Cat Flea: This is the most common flea found in the U.S. and makes up 90% of the fleas found on household pets. They will bite humans if encountered.

Get rid of them!

1 2

Wash your dog with flea/tick shampoo, and use a flea comb! This is key, as you will need to get rid of the eggs and fleas themselves.

While you are washing, you will also want to wash their bedding, blankets and toys continually until fleas are gone completely.

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If infestation is bad in your home, hire professionals like an extermination company that can come and treat your home.

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Fleas are brought in from the outside, so treating your yard is also necessary.

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The flea life cycle can last for months given certain conditions so regular vacuuming of the infected areas is crucial to stop cycle.

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If you have multiple pets, wash all at the same time to prevent the fleas from jumping back and forth.

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Speak to your vet and begin using the appropriate preventative medicine for your animal based on size, breed and age.

WELLNESS360 | MARCH/APRIL 2020

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Health

To Wait or Not to Wait?

What is fasting?

Simply put, fasting is the period of time that you are not eating.

Researchers Cabo and Mattson focus their studies on three different types of intermittent fasting. These include daily timed restricted feeding, the 5:2 intermittent fasting and alternate day fasting. Daily timed restricted feeding is where you eat during pre-determined time windows. A popular split is 16 hours of fasting with eight hours of being in a “fed” state. For example, you would eat your entire day’s calories from 10 a.m. to 6 p.m. Then from 6 p.m. to 10 a.m. you would abstain from taking in calories. Another regimen is 5:2 intermittent fasting where you fast for two days out of the week. On the two days that you fast, you can achieve the benefits by reducing the calories to 500 to 700. Alternate day fasting is what it sounds like. You alternate days of normal caloric load with days of reduced calories.

The Low Down on Intermittent Fasting

BY CHRIS PREGONY

What are the physiological effects of fasting?

Some of the benefits that can be seen through intermittent fasting include improvements in glucose regulation, blood pressure and heart rate. Studies have shown that cells thought the brains of animals maintained on an intermittent fasting regimen showed improved function. Cabo and Mattson found a meta-analysis of data available from 1934 to 2012 showed that caloric restriction increases the median life span by 14% to 45% in rats, but by only 4% to 27% in mice. Fasting makes our bodies more resilient, which may extend life span.

Personal Experience

Fasting has been around for as long as humans could make a record of it. The way that food is available to us in modern times is the anomaly in human history. We don’t know how to control ourselves when it comes to food consumption. The past is often venerated with regards to human health. This concept of why we need to eat and move like our ancestors is often overlooked as we progress into the future of humanity. There is no stopping progress or technological advances, but through science and a better understanding of the human body, we must honor what it is and where it came from. This means that we can enjoy all the modern luxuries, but we need to maintain our bodies the way they were originally designed to be.

I have studied diets for the past 15 years, and there is one common thread that most diets adhere to. One way or another they restrict calories. This is usually what allows people to drop weight. Don’t get me wrong, weight loss is great, but it doesn’t have the physiological effect of fasting.

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AM

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THE 16:8 MODEL

FASTING

WELLNESS360 | MARCH/APRIL 2020

I have done several different types of fasting ranging from the typical intermittent fasting to an all-out water-only fast for several days. I can tell you that the beginning is difficult; you begin to realize how much food is more of a habit than a necessity. Personally, I like the daily timed restricted feeding style for intermittent fasting. The 16 hours of fasting with eight hours of feeding works well for me. I don’t do much as far as caloric restriction, so my meals get to be bigger (which I like). It helps stop the excessive eating in the evening.

Some things that I have found that can help, especially early on, is to try and make your last meal by 6 p.m. When 9 p.m. rolls around and you are getting hungry, have a cup of hot herbal tea. It works well to curb hunger. Sleeping for half of the fast is a plus. The following morning, I like to have a cup of black coffee. This also helps stave off the feeling of being hungry. If you stop eating at 6 p.m., then you get to eat again at 10 a.m. The last hour or so can be difficult. The more you do it, the easier it becomes. When doing the 5:2 split, for the two days you drop your calories to around 1,000, I have found it helpful to eat something small in the middle of the day and then have a big dinner for the rest of the calories. Believe it or not, this style of eating makes life easier, you’re not scrambling around to find something for breakfast or opting for fast food.

This style of eating isn’t for everyone; some people are unwilling or unable to adhere to the protocol. Being “hangry” is a definite side effect as you are adapting to intermittent fasting. Intermittent fasting is a great way to gain control of your hunger rather than having it control you.

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PM 10

AM

* As with most drastic changes to your diet, you should always consult your physician before starting.

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EATING

AM

6

PM

FASTING

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Health

Protect Your Pet from Overheating

BY TAYLOR MCLAMB

DOGS If your dog seems to be panting more than usual, it’s usually a clear sign that he/she needs to be cooled down. While dogs do have sweat glands, they’re incredibly small and only offer minimal relief, so panting is their only way to get rid of excess body heat. Along with excessive panting, the ASPCA cites drooling, mild weakness, stupor, seizures, bloody diarrhea and vomiting as other symptoms of overheating. Keep a close eye on dogs with thicker coats, flat faces (such as Pugs) or overweight and elderly dogs, as they are more prone to overheating.

While it’s important to be cautious, this doesn’t mean that you should limit your dog’s outside playtime, just make sure that they’re getting water hourly and to keep them off of hot asphalt.

CATS While cats are known to fend for themselves, the climate still affects them just as much as any other pet. If your cat appears to be panting, drooling or obsessively grooming themselves in an attempt to cool off, they may be showing signs of heat exhaustion. If your cat is showing early signs of overheating, you should take your cat to a cool environment and soothe him/her with a damp hand towel. Short-nosed cat breeds, such as Persians, are more at risk to heat exhaustion, due to their predisposed breathing problems. It’s best to keep these kind of cats indoors, with access to shade and fresh water. If you find your cat unconscious outside, PetMD recommends placing a bag of ice between the legs of your cat and taking him/her to a veterinarian immediately.

Spring is the air, which for pet owners is the perfect weather to start having some quality outdoor time with their animal pal. As the temperature continues to rise, it’s important to watch over your pets and make sure they’re not showing signs of overheating. If left untreated, overheating in pets can be incredibly serious, even fatal. All animals react to overheating differently, some are more vulnerable than others, so it’s important to recognize the signs and know how to prevent it from occurring.

HORSES

BIRDS

Horses are, by nature, incredible athletes who are used to strenuous exercise in hot weather conditions.

However, overheating and exhaustion after exertive activity can be incredibly harmful. An overheated horse usually has rapid breathing, dry skin and might appear wobbly or weak. The American Association of Equine Practitioners recommends immediately moving your horse to a shady area, where strong efforts are made to lower the rectal temperature to below 100.5 degrees Fahrenheit, as well as giving your horse a whole-body ice rinse in front of fans. Hydration is incredibly important for horses, and it’s even better, if you also give them electrolyte supplementation.

Many people may overlook the fact that birds can suffer from overheating, possibly due to their exotic nature. The fact is that birds are very sensitive, and something as small as a change in the environment can trigger a heatstroke.

Easy ways to tell whether your bird is overheating, is to check to see if they’re panting heavily, holding their wings away from their body or showing signs of weakness. It’s important to make sure that your bird’s cage is in the shade with plenty of fresh water. If you suspect that your bird may be suffering from these conditions, act quickly – place your bird’s feet in cool water and call a trusted veterinarian.

* Always consult your veterinarian with any questions regarding your pets health and if you are concerned they are overheated.

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WELLNESS360 | MARCH/APRIL 2020

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Fitness IS HIGH INTENSITY TRAINING RIGHT FOR EVERYONE? The pros to working hard include increased stamina, muscle development, weight loss, the ability to do daily tasks with more ease and perhaps the most rewarding side effect is the confidence boost of knowing one can accomplish more than they thought possible.

However, high intensity training may not be right for everyone. Those with physical injuries or medical conditions should consult their doctors about what is safe for them. Vigorous training can also be dangerous if not approached carefully. While exercise naturally causes muscle breakdown and repair for building strength, excessive training has the potential to cause serious injury if not done with appropriate supervision.

Extreme training, particularly in untrained athletes, can also lead to rhabdomyolysis, also known as “rhabdo,” or extreme breakdown of muscle tissue. Rhabdomyolysis can lead to kidney failure or in extreme cases, death. While uncommon, it’s something to be aware of when determining appropriate levels of activity.

WHAT IS THE RIGHT AMOUNT OF ACTIVITY?

“BEAST MODE”

BY LINDSEY JOHNSON

The term “beast mode” has become common slang, but what does it really mean?

According to Urban Dictionary, beast mode is defined as the “mode that you switch into when doing hardcore activities; having beast-like characteristics.” Most often, it’s used to describe someone who works at high intensity in the gym. They use beast-like qualities to accomplish great physical feats, such as lifting heavy weights, running long distances or completing difficult movements. Athletes who train at high intensity are sometimes called “beasts” because they give 150% effort during their workouts and push themselves to the limit. Sometimes these are also the people who may look very fit or have a well-defined muscular physique.

Athletes who train at high intensity do so for a variety of reasons. Perhaps they’re training for an athletic competition; working to increase strength or endurance; training for a job-related physical assessment; working to prove to themselves that they are capable of difficult feats; or sometimes simply for stress relief.

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WELLNESS360 | MARCH/APRIL 2020

The Department of Health and Human Services’ Physical Activity Guidelines for Americans recommends adults complete at least 150 to 300 minutes of moderate-intensity aerobic activity or 75 to 150 minutes of vigorous aerobic exercise, or the equivalent combination of moderate and intense activity per week. The guidelines also recommend strength activities at least twice per week, working all major muscle groups.

These guidelines serve as a minimum recommended amount for most adults.

Each and every person has unique needs and preferences. While there are minimum recommendations for activity, how these are achieved will look different for everyone. For some, that may be outdoor hiking with a backpack, and others will be intense training in the gym. The most important part is finding something sustainable that brings joy, relief and satisfaction. If "Beast Mode" sounds intimidating, stick with something that will keep you moving and smiling. The most important thing is not how you do it, but that you do it.

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Fitness

Health Through Movement

BY CHRIS PREGONY

According to the Physical Activity Guidelines for Americans, we

Thomas Jefferson once said, “Leave all the afternoon for exercise and recreation, which are as necessary as reading. I will rather say more necessary because health is worth more than learning.” Our bodies weren’t meant to be sedentary. In fact, it is listed as a risk factor for cardiovascular disease, high cholesterol, high blood pressure, obesity and Type 2 diabetes. These are called modifiable risk factors because they can be controlled through an intervention of medication or exercise. Every one of the aforementioned risk factors for cardiovascular disease can be reduced or eliminated through exercise.

According to the American Heart Association, cardiovascular disease accounts for one in every three deaths in the United States. As we enter this new decade, we are seeing a startling trend where medicine is advancing, but our health is declining.

The rise in technology has us stuck in a chair, staring like zombies into a computer screen. We can’t change the fact that our world revolves around computers, but what we can do is add more movement to our lives. Many of the people that are reading this are thinking, “Not me! I read a wellness magazine and workout.” To quote the Physical Activity Guidelines for Americans, “Approximately 80% of U.S. adults and adolescents are insufficiently

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WELLNESS360 | MARCH/APRIL 2020

active. Physical activity fosters normal growth and development and can make people feel, function and sleep better and reduce risk of many chronic diseases.” We need to spread the word, and get our loved ones to buy in. Our children are developing high blood pressure, Type 2 diabetes and are more prone to illness than ever before.

They are developing bad habits that carry over into adulthood. Do it for them! This is indeed a crisis that can be mitigated through something so simple. It just requires people to take the leap and treat exercise as a vital and necessary requirement for being a human. It lessens the burden on the healthcare system and our families, and it improves our quality of life.

The good news is that it doesn’t take much!

According to the Physical Activity Guidelines for Americans, we should be doing something active for 30 minutes for five days out of the week. Most of us are up for 16 hours a day, with eight hours for work and maybe an hour for commuting. We can carve out 30 minutes to exercise, and although we should strive for more, 30 minutes is a great place to start. A good goal would be to build up to 60 minutes a day. Time is just one way to monitor our physical activity, and with the arrival of step counters, we can track how much we move in a day. The magic number is 10,000 steps in a day. That may seem like a lot, but if you incorporate opportunities

should be doing something active for 30 minutes for five days out of the week. to walk rather than drive or take the stairs rather than the elevator, you can make it part of your day.

If you are just starting out, it’s best to start on the lighter end of intensity. You can measure intensity using what is called the “talk test.”

Can you carry on a conversation while doing the exercise? If so, then the intensity is low enough. Increase the duration of your exercise before the intensity. When you are ready, you can increase the intensity. The benefit of increasing the intensity is that you can get away with exercising for less time.

The minimum for low-intensity exercise is 150 minutes a week (30 minutes a day, five times a week). With more vigorous exercise, you can get away with 75 minutes a week.

Walking is a great mode to start with.

To quote my physiology professor, Dr. Sherry Pinkstaff, “Exercise is safe, not exercising is not safe.” It doesn’t take much to get the benefits of exercise; it just has to become part of your life. Stop thinking of it as a burdensome task and more of an opportunity to do what you were meant to do!

I have had problems with both my shoulders. One was completely torn up and shot. I couldn’t sleep at night, ride a bike, or shoot pool. The muscle was in a constant spasm. The other one had classic rotator cuff issues. I tried professional massage and acupuncture with no permanent relief.

I went to the KINETIX FREE SHOULDER PAIN WORKSHOP and decided to try PT with them. After the first visit, I had my first night of PAIN FREE SLEEP. After 6 weeks of PT, my most painful shoulder was 99% HEALED and I went canoeing!

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WELLNESS360 | MARCH/APRIL 2020

21

Stress management

Coffee.

Is. A. Health. Food.

Friends, family, fun

Social circles

Love me some health mantras on Instagram!

Social media

(that involve exercise, not just a 2-second walk outside)

WINNER

Wine

Eating more salmon than an Alaskan bear

Regular sweat sessions

Water

Not pretending nachos are a food group

Portions that aren’t the size of the Hippodrome

Walking your pup

(sunblock, seatbelts, & sanitizer)

Protection

that doesn’t involve melted butter

(it has antioxidants!)

(it’s hydrating and healthy!)

Broccoli stalks

Nature walks

Quality Zzzzzzzzzzs

Brushing & flossing

This tournament season, you can crown the national champ of health habits. March Madness? Pssh. Place your wagers on winning wellness!

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You Decide!

What is the Healthiest Habit of All?

FILL IN THE BOXES TO SEE WHAT WINS YOUR HEALTH BRACKET

Fitness

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a book about

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He is the

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THE HUMOROUS SIDE OF HEALTH

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un R he t n o G i r ls

It's our 10 year Anniversary!

Girls on the Run is a ten-week after school program for 3rd - 8th grade girls. Twice-weekly lessons and interactive activities are led by trained volunteer coaches who guide and mentor the girls through uplifting curriculum that focuses on life-long skills to improve emotional and physical health. The program culminates in a 5k event which gives the girls a chance to shine and an overwhelming sense of accomplishment!

Girls on the Run 5k - April 11th, 2020 is open to anyone who wants to run, walk or skip to the finish line!

For more information on registering, volunteering or sponsoring Girls on the Run:

www.alachuaGOTR.org

WELLNESS360 | MARCH/APRIL 2020

23

Let us care for you and your family at one of our three locations in west Gainesville.

From checkups to comprehensive care, UF Health Family Medicine has expanded its locations to better serve the needs of our community. UF Health’s board-certified physicians are equipped to provide top-quality care with convenient access to the latest technologies and research advances, including specialty care as needed. Extended hours at some of our locations are also available to meet the needs of your; and your family’s schedule. Make an appointment at one of our newest locations today.

Springhill | 4197 NW 86th Terrace Jonesville | 13611 NW 1st Lane, Suite 200 Haile Plantation | 2846 SW 87th Way, Suite A (Extended hours available)

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Visit UFHealth.org/familymedicine or call 352.265.1234 to schedule an appointment.

WELLNESS360 | MARCH/APRIL 2020

Fitness

PHOTOS BY TANYA CONSAUL PHOTOGRAPHY

KANAPAHA VETERAN PARK

Take A Walk On The Wild Side: Local Pet-Friendly Parks and Trails

BY JACQUELINE SAGUIN

Finding a place to spend the weekend in the sun is an easy task for humans, but what about the places you can also take your four-legged friend? Get your dog's tail waggin' and your horseshoes stompin' by taking them to one of these local nature spots.

SQUIRREL RIDGE PARK free 1603 SW Williston Road, Gainesville, FL 32608 leashed pets welcome Need a place for your active pet to run around? Look no further. This grassy park gives your dog plenty of space to stretch their legs. It offers water and shade for when your panting pup needs a break. There’s also separate fenced areas for small and big dogs. And if your dog wants to cool off, take advantage of the hoses, buckets and doggie pool. Open 6:30 a.m. to 7 p.m. daily.

O’LENO STATE PARK 410 SE Oleno Park Rd, High Springs, FL 32643 $5 per vehicle; leashed pets and horses welcome Another favorite among horse lovers, this nature park provides shaded trails stretching for 11 miles. Try your hand at canoeing or fishing along the Santa Fe River during your visit. This trail also connects to the River Rise Preserve State Park trail, adding 35 miles of multi-use trails which applies to horseback riding. Open 8 a.m. to sunset daily.

BARR HAMMOCK PRESERVE free 300 SE 175th Ave, Micanopy, FL 32667 horses welcome Although this park doesn’t allow dogs due to its alligator sightings, it’s a great place for equestrians to horseback ride. There are two trails designated for horses. The Piney Woods Loop offers a trail reaching 4.5 miles in length. It takes you through the forest on sandy and partially shaded ground. The Still Branch Crossing path crosses the creek.

Preserve hours are 8 a.m. to 6 p.m. daily.

WELLNESS360 | MARCH/APRIL 2020

25

Fitness KANAPAHA VETERAN MEMORIAL PARK free

4009 NW 53rd Ave, Gainesville, FL 32653 leashed pets welcome, off-leash area available Let the games begin! This family-friendly park caters to your recreational needs, featuring a skate park, mowed fields, playground and picnic pavilion. Aside from this, it allows an off-leash dog area, so your pet can fully enjoy the serene atmosphere. Open dawn to dusk daily.

7400 SW 41st Place, Gainesville, FL 32608 leashed pets welcome There’s a little something for everyone here — playground equipment, sports fields, nestled nature trails and a veterans memorial. Covered pavilions make the perfect setting for a party or picnic. And it’s an open, well-maintained space for pets to roam. Open 7 a.m. to 6 p.m. daily.

DEVIL’S MILLHOPPER GEOLOGICAL STATE PARK

GILCHRIST BLUE SPRINGS STATE PARK

4732 Millhopper Road, Gainesville, FL 32653 $2 per cyclist or pedestrian, $4 per vehicle, leashed pets welcome Walk around this natural landmark. Although pets are not allowed on the staircase into the sinkhole, there are nature trails on either side so you have a chance to hear its surrounding waterfalls. Open 8 a.m. to 5 p.m.

Closed Mondays and Tuesdays.

7450 NE 60th St, High Springs, FL 32643 $4 to $6 per vehicle, leashed pets welcome Although pets aren’t welcome to swim, feel free to walk them on the nature trail around the clear blue springs, which is a 1.75-mile hike. Open 8 a.m. until sunset daily. Be sure to consider parking because its first come, first serve.

BOULWARE SPRINGS NATURE PARK free

MARJORIE KINNAN RAWLINGS HISTORIC STATE PARK

3300 SE 15th St., Gainesville, FL 32641 leashed pets and horses welcome A therapeutic retreat from Gainesville, Boulware Springs is the trailhead for the 17-mile Gainesville-Hawthorne State Trail. Unload your horses to ride along the moss-ridden, equestrian trail, which is largely used by hikers, bicyclists and horseback riders. Visit its historic building or take a seat at the picnic areas for a quick snack. And observe Sweetwater Preserve and Payne’s Prairie from your walk! Open 7 a.m. to 6 p.m. daily.

18700 S, Co Road 325, Cross Creek, FL 32640 $3 per vehicle, guided tours $2 to $3 per person, leashed pets welcome Enjoy a little piece of history with your pet at the late Pulitzerwinning novelist’s estate.

Immerse yourself in Marjorie Kinnan Rawling's life and see the natural surroundings that inspired her novel “The Yearling,” which became an Oscar-winning film. Tour her home with your pet in tow – pets must be carried on house tours.

Open 9 a.m. to 5 p.m. daily.

POSSUM CREEK PARK

PHOTOS BY TANYA CONSAUL PHOTOGRAPHY

POSSUM CREEK PARK free

GILCHRIST BLUE SPRINGS

continued on page 28

Leashes Are Law

Alachua County requires that dogs off their owner’s property must be controlled by a leash or kept within an enclosed space at all times. Alachua County offers designated off-leash areas at some of its parks.

Most Florida parks don’t permit pets on beaches, swimming areas or playgrounds.

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WELLNESS360 | MARCH/APRIL 2020

27

Fitness

Where NOT to bring your pet

DEPOT PARK continued from page 26

DEPOT PARK free

SAN FELASCO HAMMOCK PRESERVE STATE PARK 11101 Millhopper Road, Gainesville, FL 32653 $4 per vehicle - correct change is required. $2 for pedestrians, bicyclists, extra passengers.

Leashed pets and horses welcome A great place for hikers, bicyclists and horseback riders alike, the San Felasco park offers adventurous trails for everyone.

The southern two-thirds of the park are designated for hiking, only to ensure a quiet wilderness experience, while the northern third features horse trails, off-road cycling as well as hiking. Like most of these horse-

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WELLNESS360 | MARCH/APRIL 2020

ALFRED A. RING PARK free 1801 NW 23rd Blvd, Gainesville, FL 32605 leashed pets welcome This dense forest features old trees and rare wildflowers along its trail. It’s 1.5 miles around, and brings you close to the Hogtown Creek. Be sure to keep your pets and children away from the creek as swimming isn’t permitted. Open 8 a.m. to 6 p.m.

LAKE ALTO PRESERVE free South Trail, 18795 NE 132nd Ave., Waldo, FL 32694 horses welcome This 4.6-mile unpaved trek through the forest offers a generally flat trail for horseback riders. Although there are no restrooms or picnic facilities, there’s a dock that gives a beautiful look over the preserve. Equestrians and cyclists can walk a trail parallel to the hikers’ path along the canal bank.

FOREST PARK free 4501 SW 20th Ave, Gainesville, FL 32607 leashed pets welcome, off-leash area available This simple park is a quiet solace for you and your pet. If there’s a games at one of the park’s surrounding sports fields, feel free to let your pet off the leash at the designated off-leash area. Open 6 a.m. to 6 p.m. daily.

SWEETWATER WETLANDS PARK 325 SW Williston Road, Gainesville, FL 32601 Horseback riding, biking, camping and driving cars on the trail are not allowed. And because of wildlife activity, there are no pets allowed in the park.

MORNINGSIDE NATURE CENTER 3540 E University Ave, Gainesville, FL 32641 Although most of Gainesville’s public parks welcome leashed pets, they’re not permitted at the Morningside Nature Center, the Morningside Living History Farm or on the hiking trails.

LA CHUA TRAIL 4801 Camp Ranch Road, Gainesville, FL 32641 The swampy parts of this nature trail at Payne’s Prairie pose a threat to dogs, on-or-off leash. This location is known for its gator presence, so don’t endanger your pet or others.

Dogs are strictly prohibited.

In fact, Payne’s Prairie doesn’t allow pets on any of its trails, but they are welcome to the park area.

PHOTOS BY TANYA CONSAUL PHOTOGRAPHY

874 SE 4th St., Gainesville, FL 32601 leashed pets welcome People breeze past on roller blades and little twinkles sound from a bell rang by children at the play area. Depot Park is that wide open space you need to take a breath of fresh air.

It’s open to pets on leashes, but only service dogs are allowed in the Children’s Play Area.

There’s no shortage of things to do here. An outer trail tracing the edge of the park is an 0.8-mile loop, which connects to the 6th Street Rail to Trail. After you walk your pet on the trail, stop at the Pop-a-Top General Store. It has snacks, food, drinks and toys.

The pathways are shared by walkers and cyclists, but leave plenty of room for you and your pooch. Grassy areas and picnic tables allow for relaxation. The lit areas in the park are open from dawn to 11:30 p.m.

friendly trails, equestrians must carry proof of a negative Coggins test. It’s open 8 a.m. to sunset daily.

Beware of alligators! Any body of water in a town known as “The Swamp” comes with its risks. Forego this danger or being turned away from parks by looking ahead of time. Here are a few of the nature parks that don’t allow pets:

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29

Style + Gear

For the Love of Our Pets!

BY NICOLE IRVING

4

3

Show your unwavering love for your pets with these must-have items for you and your furry friends!

2 1

6 PRODUCT PHOTOS COURTESY OF MANUFACTURERS.

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1. STRIPHAIR GENTLE GROOMER ORIGINAL FOR HORSES

This brush can be used daily on even your most sensitive horse breeds. With its all-in-one design, it offers convenience in grooming, currying, shining and more. $38.95, striphair.com

2. CHOOSE YOUR DOG BREED SOCKS These cozy socks are the perfect way to showcase your love for your four-legged friend. $12, uncommongoods.com

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WELLNESS360 | MARCH/APRIL 2020

3. FISH CAVE

This roomy fish cave is a wonderful space for your cat to stretch out and relax! $79.99, EarthWise Pet Gainesville

4. CHUCKIT! CLASSIC LAUNCHER

Play time just got epic and cleaner. Your pup will love to run, jump and catch as balls are easily thrown, and you will love keeping your hands clean with the easy hands-free pick up! $12.99, chewy.com

5. COLORFUL CAT SALT & PEPPER SHAKERS

These handmade ceramic feline friends complete any table and won’t cause mischief! $30, uncommongoods.com

6. DOG DAYS TATTOOS

These vegetable ink temporary tattoos are pretty enough to wear all day, everyday. $10, riflepaperco.com

Style + Gear

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9

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7. PETSAFE SIX MEAL AUTOMATIC PET FEEDER

This automatic feeder can hold up to six pre-portioned meals to give on your pets schedule.

Each section holds up to one cup of food. Has built in clock and LCD display for easy programming. $89.99, chewy.com

8. PINK PAPYRUS WASTE BAG HOLDER Carry your waste bags in style with this stylish 100% organic and cruelty free waste bag holder. $32, pinkpapyrus.com

9. BIORB CLASSIC LED AQUARIUM

11. FRANCES BANDANA

10. LEAK PROOF DOG BOWL WATER BOTTLE

12. DOG AND CAT TEEPEE TENT

This sleek and elegant tabletop aquarium will keep your fish’s environment healthy while adding an elegant addition to any home. $108, chewy.com

Made especially for dogs, this leak proof water bottle will keep your canine hydrated during playtime, walks and adventures. $20, uncommongoods.com

Perfect for those outings and extra special photo opps, the Pink Papyrus bandana comes in small, medium and large. $20, pinkpapyrus.com Your furry friend a will find a cozy spot in this Dog and Cat Teepee Tent. Made of 100% machine washable canvas and sturdy natural pine wood, this comfortable hideout is every pets dream space. $61.99, EarthWise Pet Gainesville WELLNESS360 | MARCH/APRIL 2020

31

Nutrition

Breaking Down the Bowl: Choosing a Healthy Cereal

BY TRACY WRIGHT

When it comes to busy mornings, nothing is quicker and easier than having a bowl of cereal. A stroll down the cereal aisle suggests that there are many healthy cereal options. Unfortunately, labels are highly misleading—breakfast cereals can be highly processed and often packed with added sugar and refined carbohydrates. Let’s break down the “bowl!”

WATCH OUT! Some of the most popular breakfast cereals out there today—many times marketed to children or as “healthy”— contain unhealthy or potentially toxic ingredients. Nutrition experts from the University of Pittsburgh Medical Center advise that the cereal you choose should be made from a short list of easily recognizable ingredients.

Added sugar is probably the most common harmful ingredient found in many cereals. Potentially labeled as sugar, high fructose corn syrup, corn sugar and evaporated cane juice, added sugars have been linked to chronic diseases like Type 2 diabetes and obesity.

A study published in the Journal of the American Medical Association found an association between a high-sugar diet and a greater risk of dying from heart disease.

Other hidden dangerous ingredients include hydrogenated oils, which contain saturated and trans fats, as well as artificial colors and flavors.

Testing performed by the independent Environmental Working Group found that many popular cereals contain traces of glyphosate, an herbicide that is the main ingredient in the weed killer Roundup.

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WELLNESS360 | MARCH/APRIL 2020

Nutrition

LOOK FOR...

So, is there hope for a healthy breakfast cereal? University of Pittsburgh nutritionists advise that people can still find good-for-you cereals by looking for key factors.

Several ingredients are crucial when picking the best cereal: whole grains, sugar, fiber and protein. The first ingredient should be a whole grain, whether it’s whole wheat, whole oats or bran. Refined grains like white flour and degermed cornmeal have been stripped of most of their fiber, vitamins and minerals. Grains with the word “whole” in front of them may help reduce the risk of heart disease and cancer.

Sugar should NOT be listed as one of the first three ingredients listed on the nutrition label, and the cereal should ideally have no more than six grams of sugar per serving. Stick with unsweetened varieties over flavored ones. Added sugars are to be avoided at all costs as they typically turn cereal into a dessert.

Look for cereals with at least three to five grams of fiber and five grams of protein per serving, as both ingredients can help you feel fuller longer. Fiber helps with digestion, works to improve cholesterol levels and can keep blood sugar levels under control.

Serving sizes are also important. Eating a bowl of cereal doesn’t mean consuming a whole bowl is healthy!

Typically, ready-to-eat cereals range from 3/4 to 1 1/2 cups, and granolas are usually around 1/3 cup. If the serving size isn’t filling enough, consider adding healthy additions like sliced banana or a scoopful of berries.

Consider what goes on top of your cereal as well. While low-fat or skim milk are fine options, you can choose among a plethora of different milks to add flavor and give you a different nutritional boost.

A few include: ● Almond milk, made with either whole almonds or almond butter and water, has a light texture and a slightly sweet and nutty flavor. One cup of unsweetened almond milk contains 30–35 calories, 2.5 grams of fat and one gram of protein. ● Coconut milk has a creamy texture and a sweet but subtle coconut flavor. One cup contains 45 calories and four grams of fat, one-third the calories of cow’s milk, half the fat and significantly less protein and carbohydrates. ● Oat milk is naturally sweet and mild. One cup contains 140–170 calories, 4.5–5 grams of fat and 2.5–5 grams of protein.

Healthy Cereals that will fill you up with the right ingredients: Barbara’s Original and Cinnamon Puffins

This cereal is lightly sweetened, high in fiber, dairy-free and wheat-free. One serving has 90 calories, five grams of fiber, five grams of sugar and two grams of protein.

Seven Sundays Wild and Free Blueberry Chia Muesli

This tasty muesli has chewy fruits, crunchy chia and buckwheat, and it is sweetened only with honey and fruit.

One serving is 240 calories, six grams of fiber and eight grams of protein.

Bear Naked Vanilla Almond Fit Granola

This cereal features a mix of oats, almonds, brown rice and flaxseed with natural vanilla flavor. A serving delivers 210 calories, five grams of fiber and six grams of protein.

Grape Nuts

This cereal staple is low in sugar, high in fiber and contains no syrups and preservatives. With a simple list of ingredients, Grape Nuts is full of vitamins and minerals. One serving is 210 calories, seven grams of dietary fiber and five grams of sugar.

Kashi Go Peanut Butter Crunch Cereal

This peanut-buttery soy-based cereal features crunchy clusters with peanut buttery goodness. One serving is 220 calories, six grams of fiber and 10 grams of protein.

Cascadian Farms Purely O’s

This cereal is a great organic alternative to Cheerios. One serving has 140 calories, four grams of fiber and four grams of protein.

Nutrition MEDICATIONS

Another hidden culprit can be certain pain relief medications. Caffeine helps reduce inflammation and according to the Cleveland Clinic, makes pain relievers up to 40% more effective. Caffeine also helps the body absorb the medication faster, leading to quicker relief. Many pain relievers specifically targeted for headaches and PMS symptoms contain caffeine. If you experience severe headaches or PMS, a pain reliever containing caffeine may be a good choice.

Word of caution: be aware of what time you take it to avoid sleep interruption.

Caffeine:

Is My Daily Cup of Java Good for Me?

Even decaffeinated coffee still contains some caffeine.

BY LINDSEY JOHNSON

We’ve all heard conflicting reports on whether drinking coffee is beneficial or detrimental for our health, but what’s the bottom line? It depends.

According to the Food and Drug Administration (FDA), consuming caffeine up to about 400 mg per day, the equivalent of approximately four cups of brewed coffee, is considered safe for most adults.

However, caffeine is a stimulant that impacts the central nervous system and when consumed in excess, can cause rapid heart rate, irritability, insomnia, stomachache and urinary frequency. Medical News Today explains that caffeine’s half-life is around five hours, which means that approximately half of the consumed caffeine would be metabolized in that amount of time.

Caffeine in moderate amounts can help improve cognition, mental alertness and aid weight loss. However, it can have negative impacts on fertility, pregnancy and insomnia.

What products contain caffeine? While

SWEET SWEET ENERGY

What about your favorite sweet treat?

Cocoa beans, used to make chocolate, contain caffeine. This means that all foods containing chocolate such as cakes, pudding, coffee creamers, pies and cookies all contain caffeine. Even more surprising, some protein bars, seeds, chips, waffles, yogurt, ice cream, beef jerky and even oatmeal sometimes contain hidden caffeine. Candies like gummy bears, jellybeans and marshmallows sometimes have small amounts of caffeine that may keep you energized.

BREWED COFFEE ESPRESSO MEDICATIONS BLACK TEA

SODA 8 OZ. 8 OZ.

1 OZ. 1 TABLET 8 OZ.

Caffeine is also found in many skincare products, from cellulite creams to facial cosmetics. According to a 2012 study by Herman and Herman, caffeine can help prevent fat accumulation in cells. It also has antioxidant properties and increases the circulation of blood. These anti-aging properties are popular in many cosmetic products as the increased circulation helps give the appearance of a healthy glow.

coffee, tea and soda are well-known for their caffeine content, caffeine can also be found in many other foods and beverages. Energy drinks, even alcoholic ones, boost energy by providing a caffeine jolt. Even decaffeinated coffee still contains some caffeine.

Caffeine Content ENERGY DRINKS

BEAUTY OF CAFFEINE

40-316 mg

WHAT’S THE VERDICT?

For the average adult, moderate caffeine consumption is considered safe. Pregnant or nursing mothers, children and those with certain medical conditions like insomnia or high blood pressure may want to consider minimizing or eliminating caffeine to the best of their ability. Unless consumed in excess, most people will tolerate some caffeine with minimal impact.

12 OZ.

GREEN TEA

33 mg

8 OZ.

28 mg

95 mg

ICED TEA

63 mg

CAFFEINATED GUM

60 mg

CHOCOLATE

47 mg

DECAFFEINATED COFFEE

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WELLNESS360 | MARCH/APRIL 2020

Nutrition

The Food That Makes Your Cat Hap-Pea

BY ANASTASIA SIMS

If you’re looking for something other than catnip that your cat and their stomach will love, peas are your answer. Peas have several health benefits for cats. In fact, in grain-free cat food, green peas are usually the source of common carbohydrates. They’re also a great source of plant protein that will help balance out your little carnivore's diet. Some pet parent’s debate whether animal or plant protein is better, but Jennifer Coates, D.V.M., says as long as your cat is eating protein, it’s breaking food down into amino acids and getting energy. If that wasn’t enough, peas have dietary fiber that is great for any feline with occasional constipation.

While peas are not on the list of toxic foods for cats, they should not supplement meals.

However, they are filled with vitamin C and B1 as well as being a low-calorie snack for your pet that might be on the heavier side. Any type of pea is fine to give them; green peas, snow peas, garden peas or snap peas. However, it’s suggested that you feed them fresh or boiled peas once or twice a week at the max. When treating your cat with any human food, it’s important to remember to give them anything in moderation.

Next time you’re looking for a healthy snack for your feline friend, try giving them a handful of fresh peas!

WELLNESS360 | MARCH/APRIL 2020

35

Finance

Financing Your Furry Friends

BY APRIL TISHER

$300. Monthly heartworm/flea/tick prevention can be $50 per month. Some locations may require licenses which typically run about $25.

While people of all ages love to own their animals, it is the millennials who spend the most money on theirs. Over 57% of millennials are pet owners and they tend to spend more on things such as pet daycare, boarding, pet walkers, training classes and specialized foods (such as raw food diets). Costs such as pet fees in apartments are also a factor that younger owners will incur.

Many veterinary offices offer programs to help with the cost of pet ownership.

Many companies offer pet insurance, which can start as low as $25 a month when purchased for young and healthy animals.

The Humane Society also offers low cost walk in vaccine and wellness clinics on specific days that can help with basic veterinary services. They also offer low cost spay and neuter services.

Cute faces, fuzzy snuggles and loyal companionship make animals so endearing to us. The thought of coming home from work to a cat sleeping on the couch, an excited puppy waiting at the door or fish swimming peacefully in your living room are all strong reasons to welcome a new pet into your home. However, financial barriers can sometimes prevent us from becoming a pet owner. From the very beginning there may be purchase or adoption fees. (See sidebar for specifics) Then comes the somewhat unpredictable expenses of healthcare that can be a deal breaker. However, with good planning it doesn’t have to keep you from your best friends.

There are over 75 millions dogs owned as pets in the US making a dog the most popular household pet. The AKC (American Kennel Club) outlines the average cost of owning a dog over its lifetime: • Small dog with average lifespan of 15 years: $15,051 • Medium size dog with average lifespan of 13 years: $15,782 • Large dog with average lifespan of 10 years: $14,480 These average costs include things such as grooming, food, toys and treats, crates, bedding and training. It also accounts for routine vet visits for wellness and vaccines, not emergency visits or the cost of regular medications.

While dogs are the most popular and expensive household pet, there are also costs associated with other animals as well. A CNBC study put the price tag of owning a cat at $21,000 and rabbits at a cost of almost $13,000 for the lifetime of the pet. According to moneyunder30.com, here are some other costs you can expect for both cats and dogs: Having your pet microchipped at your vet will cost you around $50. A spay or neuter can run anywhere from $20-

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WELLNESS360 | MARCH/APRIL 2020

The best news of all? That same CNBC study cites that 93% of pet owners surveyed said that without a doubt their pets made them happier people!

Apparently no matter what the cost, having an animal companion is worth every penny!

+ FOSTERING

Not sure you are ready or are able to commit to a lifetime for a pet? You can become a foster owner! This allows you the opportunity to help an animal in need for a period of time that you can commit to. It can also help you to identify what kind of pet you may want to consider on a permanent basis later. The Humane Society of North Central Florida will provide all the food, bowls, vet care, etc. needed. You must just provide the love, home, transportation to/from vet appointments and updates on health and behavior.

CHEAPEST

PETS TO OWN

1. Sea Monkeys

Starter kits for upkeep beginning at $15.

2. Hermit Crabs

- $10 to adopt - $36-72 a year on food - $70 on one time supplies (aquarium, sand, hygrometer)

3. Goldfish

- $227 a year for food and upkeep

4. Rodents

- Less than $50 to buy - Guinea pigs: $374 the first year (food, bedding and vet costs) - Pair of rats: $250 the first year (food, bedding and vet costs)

5. Small Birds

- $15 to buy a parakeet - $285 a year to own - Should spend no more than $387 for the first year of ownership - ESTIMATED PET COSTS FROM MIC.COM

Thinking about adopting a lifelong friend?

Head to humanesocietyncfl.org/adopt to find out about adoption costs and more information about adding a furry member to your family!

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37

Lifestyle BE CONSISTENT

People are following for cute, funny pet pics and they will unfollow if they don’t get the content they expect. Post consistently, maybe even making a schedule to ensure regular content, and watch the likes roll in.

However, if posting on Instagram every day seems like too much work, other pet-focused Instagrams have taken a different approach.

Local pet Instagram star @chubs.bulldog says that it’s hard to keep up with posting all the time and posts fun content instead of daily content. Chubs, an English bulldog, can be found in pictures at breweries and iconic Gainesville locations, or in cuddly poses with his sister Mila, @princess.mila.bulldog.

Since starting the account in 2015, it’s grown to over 600 followers, despite infrequent postings.

Think your pet has what it takes to rise to the top of the social media world? Of course you do.

Instagram is a dog-eat-dog world for humans, and pets are no different. Follow these tips for the best chance of finding web stardom for your pet.

PLAY TO YOUR STRENGTHS

What makes your pet special? Do they have the cutest underbite, or know some sick tricks on a skateboard? Instagram is the perfect place to showcase this!

GET CREATIVE

No one wants to see the same tongues-out selfies in 10 different filters. You don’t need to be a professional photographer to create good content, just don’t be afraid to have fun with it! Mix it up, look for cute tongues-out-paws-crossed opportunities and don’t be afraid to break out props for variety! The sky’s the limit for your pooch’s photo potential.

PLAY WITH OTHER PETS

Looking to upgrade your pet's Instagram game? Check out these local cuties to inspire you.

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@PRINCESS.MILA.BULLDOG

MEET THE LOCAL STARS

@CHUBS.BULLDOG

Social media is a great way to engage with other pets, either by liking and commenting on their posts or even setting up an in-person playdate. To get started, try searching the hashtag #petsofgainesville to find other insta-pups in the area.

Lots of action shots and playful videos make up Loki’s cute account. His owner, Emory Burda, started the account as sort of a digital scrapbook for her best pictures of Loki and now uses it to highlight and share anything funny Loki does with his Instagram followers.

“The best advice I have is to have fun with it! Share the funny, dysfunctional, and memorable times you have with your pup with others. It’s really fun to look back on the memories and to see how much he’s grown and changed.”

#PETSOFGAINESVILLE

@LOKI_THE_GOLDEN_BOY

BY CAMILLE GRAHAM

While Gainesville Instagram’s resident golden retriever, @loki_the_golden_boy_, has only been on Instagram for about 5 months, he’s already building quite the reputation for himself.

INSTAGRAM PHOTOS COURTESY OF PET OWNERS

Is Your Pet the Next Social Media Star?

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WELLNESS360 | MARCH/APRIL 2020

39

Lifestyle

Fitbit for Fido: Wearable Tech for Your Pet

BY CAMILLE GRAHAM

These days, you track everything. You count steps, measure sleep and — if you’re, ahem, a bit nosy — track the location of your loved ones. With smartwatches and fitness trackers, every movement you make is accounted for.

Why should pets be any different?

LINK SMART DOG COLLAR

GPS TRACKERS

While it’s not uncommon for dogs and cats to be microchipped with a Radio Frequency Identification (RFID) tag, GPS collars are another way to keep tabs on your animals. These collars offer 24/7 real-time tracking for peace of mind.

The Link Smart Dog Collar connects to your phone to show you your dog’s locations, in addition to alerting you should he wander outside of designated “digital safe zones.”

Link Smart Dog Collar, $59.95, linkakc.com

ACTIVITY MONITORS

While it’s not necessary to count the calories in Fluffy’s cat food or suggest that Fido starts doing interval training at the dog park, tracking your pet’s activity is beneficial. Considering that the Association for Pet Obesity Prevention estimates that over 100 million dogs and cats are overweight in the United States, it might be time to start keeping an eye on your pet’s weight.

The Whistle FIT tracker snaps onto your pet’s collar and tracks the minutes your pet spends running,

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playing or resting. If you have a wanderer, it will even track the total distance traveled and calories burned. The Whistle FIT will also track any excessive licking or scratching and compile a report to send to your veterinarian.

Whistle FIT, $79.95, shop.whistle.com

PET’S EYE VIEW

Curious what your furry friend does while you’re gone?

Wayward curiosity and a rise in documenting every aspect of life on social media has led to the creation of the collar cam.

Small, movement triggered cameras mounted on collars and harnesses make it possible to see life through your pet’s eyes.

Prices vary, with lower-end models available online for $10.

BARK COLLARS

While many shock collars have been shunned for being too aggressive, newer, smarter collars are designed to train your dog not to bark without causing physical harm.

The Spray Bark Collar by PetSafe® detects the vibration of your dog’s vocal cords and the sound when barking which triggers a small spray of unscented or citronella spray to discourage excessive barking. Its bark-sensing technology means that only your dog’s unique bark will trigger the spray response, in order to quickly and humanely train your dog not to bark. Your neighbors will thank you.

PetSafe® Spray Bark Collar, $74.95, petsafe.net

PRODUCT PHOTOS COURTESY OF MANUFACTURERS.

Should Fido make a break for the neighbor’s yard, you can quickly track and locate him before it becomes unsafe. For outdoor cats, keep tabs on your feline friends while they wander during the day and quickly locate them when it’s time to come in at night.

Wearable technology for pets is the latest development in applied technology. GPS trackers and fitness monitors for your furry ones are here to ensure that they’re sleeping, moving and not wandering – just like you.

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WELLNESS360 | MARCH/APRIL 2020

41

ALL IN A DOG'S WORK

BY JACQUELINE SAGUIN

A frenzied storm of soft cream furs fly all over the room and stick like Velcro to anything within three feet.

Big hazel eyes gaze up, giving puppy dog eyes a new meaning. AJ dropped to the ground and flopped over onto his side in a dramatic fashion. The 7-and-a-half month Golden RetrieverLabrador mix just went door-to-door at Tioga Town Center, experiencing the sound of grinding coffee beans and the wandering hands of those who pass by who coo as if they’re seeing a newborn. It’s been a ruff day, pun intended.

Attached to AJ is Jim Ebling, a leash in one hand while his other is stuffed deep inside his fanny pack filled with treats. He’s had AJ for about a month.

It’s the sixth dog he’s “puppy raised.”

He’s exposing AJ to the community, so that he familiarizes himself with different environments. And Ebling wants people to see the Southeastern Guide Dogs’ cause in action.

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WALKATHON PHOTOS BY JIM EBLING AND HEATHER TOMEO

The non-profit nurtures lifelong partnerships between dogs and people. Since its start in 1982, its trained over 3,200 elite working dogs, which includes guide dogs, service dogs and skilled companion dogs. Veterans with disabilities, children with significant challenges and people with vision loss tend to be the lucky recipients, free of cost. Even the dogs’ schooling is covered. They take in easily trainable Labrador retrievers, golden retrievers and goldadors – a mix of the two.

The non-profit raises and trains these pups so that they can enter Puppy Academy, then move to puppy raiser homes, then to Canine University and eventually into someone’s home.

Ebling, the event organizer and veteran puppy raiser, says it costs about $40,000 to breed, raise, train and match guide and service dogs with the people who need them.

They receive no government funding, which is why events like their upcoming walkathon are so important to them.

The Gainesville Southeastern Guide Dogs Walkathon on April 4 at the Tioga Town Center is their biggest event, raising over $1 million across Florida. And, in the event’s second year in Gainesville, Ebling says they hope to contribute toward their current goal

of about $1.3 million. With its 3K walk and Waggin’ Tails Festival, they’re sure to draw a crowd. It’ll feature a puppy-kissing booth, the UF Spirit Squad, puppy trading cards and raffle prizes. All are welcome to attend, especially pets. Race registration opens at 9 a.m. on the day of the walkathon. Or sign up online at GuideDogsWalkathon.org. The walk begins at 10 a.m. There’s no entrance fee, but the event welcomes donations to help support the non-profit organization.

Ebling has worked with the Southeastern Guide Dogs for over 20 years. As a puppy raiser, he gets puppies at about 10 to 12 weeks old. He trains and cares for AJ. The pair have been all over town this month.

Publix, Home Depot, Bass Pro Shops – you name it, they’ve sniffed it out. It’s part of AJ’s socializing training. And it’s why he’s flopped over, dark brown paws stretched out on the cold tile.

In about six and a half months, AJ will be enrolled at Canine University. The school teaches its trainees over 40 commands in about six-to-seven months. If they successfully complete the guide dog program, they can be matched with someone in need. If not, they can become service dogs, therapy dogs or even emotional support dogs for veterans and children.

“It’s a pretty rigorous program,” Ebling says.

“You’re the eyes of somebody.”

Ebling pulls out two pictures of Betty, another Labrador Retriever that he raised.

She started pre-school as a puppy and grew twice the size as a 14-month-old dog in college. Betty graduated from the university and matched with a blind woman in Starke who has 10% vision in one eye and 0% in the other.

Puppy raisers’ involvement doesn’t end there. Although they won’t look after them every day, it’s a lifelong commitment.

They’re invited to the dogs’ graduation. It’s the hardest part of caring for these puppies.

Ebling chokes up a little bit, thinking about stepping back to watch the dogs he’s raised go off with their “forever person.”

“We’ve had these dogs for a year, then you have to give them back and it’s like ‘what?’” he laughs it off. “It’s, like, my dog.” Letting out another breath he says, “It’s pretty emotional. And it’s a pretty big deal.”

Those who would like to fundraise for the dog walkathon can qualify for different incentives based on how much they help raise for the non-profit. Incentives range anywhere from a T-shirt to a student scholarship, granting them an invitation to that dog’s graduation. Ebling feels it’s a very rewarding experience seeing this magic happen and hopes others can experience it as well.

For more information on the Gainesville Southeastern Guide Dogs Walkathon and how you can contribute,

visit guidedogswalkathon.org.

WELLNESS360 | MARCH/APRIL 2020

43

About the Expert

About the Pet Therapist

BY JACQUELINE SAGUIN

Pets serve as lovable companions to their owners.

Oftentimes, people rely on animals for both emotional and physical assistance. Take a look at the ever-present use of service dogs, emotional support animals and more.

There’s no doubt that these furry friends can serve as a form of therapy. But have we ever stopped to wonder if our pets need a therapist?

There’s a variety of training options, which can include group class, private sessions or board-and-train, according to the ASPCA. Group classes cater to pets with less severe behavioral issues, teaching them basic manners and skills, socializing them with other animals. Private sessions tend to help with pets who suffer from separation anxiety or aggression toward people. They address house training, excessive barking and destructive chewing. Board-and-train is a more intensive approach that requires leaving your pet with a trainer for a certain period of time. Some specialists can help treat issues like fear, aggression, excessive barking, meowing and other specific obedience behaviors. Assess your pets needs to figure out what works best for them.

Here’s some more tips and tricks, courtesy of the American Kennel Club, that you can do at home to help keep your pet calm.

REWARDS

It’s in the high-pitched whines, cornered barks and plucked feathers. Like humans, pets struggle with anxiousness and phobias.

Behavioral patterns may be confused as random accidents. However, incessant behaviors can be linked to greater issues like separation anxiety or even depression.

If your pet is experiencing the following symptoms, it may be time to take them to a therapist, according to Pets WebMD: Restlessness Inappropriate chewing Excessive self-grooming Excessive howling and whining Indoor “accidents” even when housebroken It's unsure what the exact cause might be. It could be a change in routine or environment or being left alone, but it's best to seek out professional help if you’re noticing these behaviors. Pet trainers fall under an umbrella of titles, “behavior counselor,” “pet psychologist” and “pet therapist” —

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among others. The level of education varies upon trainer, so be sure to do your research in finding someone who works best for you and your pet.

Find someone certified with a respected organization. This typically means they were trained with proper education in the field.

PRO TIP

An applied animal behaviorist requires more intense training than a standard trainer — usually a degree and a minimum of two years’ experience in the field, according to the American Kennel Club. They tend to have expertise in behavior modification techniques and behavior recognition and can counsel people to improve the owner-pet relationship.

Certified animal behaviorists can specialize in dogs and cats, but some also work with other companions like farm animals, wild animals or even zoo animals. So, whatever it may be, bird, horse, dog or cat, there’s a support system for your pet somewhere.

Relieve your pet’s anxiety of you leaving the house by offering treats once they enter stress mode. Counter their reaction by offering a bone, toy or something else they like. Make sure they have easy access to their bed, blanket or whatever makes them most comfortable.

MEDICATION OR NATURAL SUPPLEMENTS

No two pets are the same. It may be necessary to consult your veterinarian on what medication options are available for your pet that can help treat more severe causes like depression or panic disorders. Remedies like chamomile are safe and effective in easing your pet’s anxieties, restoring a sense of calm. Consult with a veterinarian beforehand to learn the dosage safest for your pet.

With the right help, you’ll have a happier pet and even happier owner.

FOR MORE INFORMATION Visit the American Kennel Club at

akc.org/expert-advice/ lifestyle/what-is-an-animal-behaviorist/

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45

Mind Matters

- Human Animal Bond Research Institute

Woof, Woof, Work!

Having a Pet-Friendly Workplace

BY TRACY WRIGHT

When feeling stressed, many people would say that cuddling with their furry friend seems to cure all ills. A lick on the nose from your hound or a gentle nuzzle from your tabby cat has been shown to lower stress and bring feelings of intense happiness to owners. Does bringing those pets to the office extend these benefits for workers, especially in times of extreme stress?

According to the Centers for Disease Control and Prevention, owning a pet has many mental and physical health benefits, including decreased blood pressure and cholesterol levels, less feelings of loneliness and increased opportunities for exercise and socialization.

Pets in the workplace can provide an additional source of social support for employees, which has been associated with lower levels of depression and better job performance whereas low social support at work has been associated with diagnoses of depression and anxiety, according to a study in the International Journal of Environmental Research and Public Health.

For Brad Stumpff, owner of UF Mover Guys, bringing his three dogs was originally to benefit the dogs so they would not be crated all day, every day. He brings Ziggy, his 4-year-old Pit Bull rescue, Marlo, a three-year-old Labrador Retriever, and Gerdie, a two-year-old Golden Doodle to the office on days when he is not out on his moving trucks. Stumpff has found that having his dogs in the office with him has not only made his days better, but has increased office morale. His receptionist also brings her Pit Bull rescue dog to the office most days.

How can pets improve productivity? Pets at the workplace can make employees happier, lower stress levels and create a more flexible environment, according to the Human Animal Bond Research Institute. Pets can create camaraderie within the workplace and trigger interactions that may not have happened without them. In addition, eliminating the added stress of having to rush home to let a pet out of the house can relax employees and allow them to stay longer to finish projects or collaborate further with work teams.

“Our employees come into the office, which is in a warehouse, and throw around the tennis ball with each of the dogs, which really boosts morale and makes the

Depending on the environment, pets in the workplace can have a transformative effect on the

In a 2012 study, employees who were around dogs in the workplace reported feeling less stressed than employees who have dogs but left them at home, according to researchers from Virginia Commonwealth University. The study also found that pets triggered social interactions that would not normally take place.

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office a lot more fun and enjoyable for all of us,� Stumpff said.

WELLNESS360 | MARCH/APRIL 2020

Bella lounging in Down to Earth Boutique.

MAIN PHOTO BY DEVIN EDWARDS FROM UNSPLASH.COM. BELLA PHOTO COURTESY OF GINA FOX.

Pets at the workplace can make employees happier, lower stress levels and create a more flexible environment.

Mind Matters

Left: Brad Stumpff at the UF Mover Guys' office with Marlo, Gerdie and Ziggy. Above: Brad's furry friends taking a break.

PHOTOS COURTESY OF GINA FOX AND BRAD STUMPFF.

workplace. For Gina Fox, owner of Down to Earth Boutique, a local boutique in Town of Tioga that sells unique clothing and jewelry, bringing her dog Bella to work has also had a positive effect on their customers. She brings Bella to Down to Earth two days a week.

“Bella loves going to work and seeing all of her people. It brings me great joy to see all my customers that love to see her,” Fox said. “My customers love to bring their kids and shop, while their kids play with her. It’s a win-win for everyone.”

“My employees love to have her around as well. Our environment is very family friendly, and Bella adds an extra element of fun to their experience,” Fox said.

What’s more is that Bella even attracts and boosts business. Bella often wears some of the boutique’s doggie sweaters, and typically they can’t “keep those sweaters in stock once Bella models them,” Fox said.

While there are many benefits of pets in the workplace, employers need to understand all of the factors involved. Employers need to have honest conversations with all employees to make sure they are all on board and comfortable with the policy. This includes considering allergies, fears and comfort levels.

Organizations should establish clear and agreed-to guidelines and policies.

Employees should need to abide by certain factors for bringing their pets to work. This can include having animals on leashes or free to roam; contingencies for pets when their owners have to take phone calls or attend meetings;

and how employers deal with complaints or conflicts.

Purina suggests creating an authorization and release form for employees to sign. Part of this authorization form should ensure that dogs and cats are potty-trained and have the correct temperament that will not disrupt the office environment. Animals should be comfortable around other people and pets. Employers should think about their office’s proximity to locations for potty breaks and institute some pet-free locations like bathrooms or kitchens.

For organizations that may want to become more pet-friendly without going “all in,” they may want to consider pet-friendly days for employees on different days to ensure that there isn’t an office full of pets on any given day.

Employers may also be concerned with the legal ramifications of a pet-friendly workplace.

This may include personal injury and property protection. A possible solution is to require the pet owner get insurance that will cover any injuries or damages caused by the pet.

While becoming pet-friendly may not always be the correct fit for every organization, having pets at work can certainly work for some employees and workplaces.

Bella, Gina Fox's dog, being cuddled by Selina of Down to Earth Boutique.

“We definitely see a boost in morale having our dogs in the office. It certainly makes a day in the office much happier.”

- Brad Stumpff WELLNESS360 | MARCH/APRIL 2020

47

Spotlight 360

Jump On In, The Water Is Doggone Great!

PHOTOS COURTESY OF T_C PET PHOTOGRAPHY AND DR. SAMANTHA RIVERA

There is no doubt that Dr. Samantha Rivera, a veterinarian at Haile Plantation Animal Hospital has a love for animals. As a veterinarian, her job is to care for other people’s animals, but, at home, she loves and cares deeply for all her animals, including Scuba and Saba. Rivera, together with Scuba, compete in Dock Diving and Canicross.

With Saba cheering them on, Rivera and Scuba will be competing in the May 2020 U.S. Canine Biathlon. They have their eyes set on their goals and having fun!

How do you live a 360life?

Balance! My career as a veterinarian is my passion, but it can be stressful at times. Taking the time to work out that energy by running trails or splashing in the water at the beach with the dogs keeps everybody happy and healthy. It makes our couch snuggle time all the more deserved.

What is your wellness mantra?

Work hard and rush slowly. Always do your best, aim for better, but don’t forget to enjoy the ride along the way.

Tell us about your dogs.

Scuba is a 6-year-old “Coconut Retriever” (mutt) who I found as a 5-week-old puppy while I was at veterinary school at Ross University in Saint Kitts and Nevis. He kept me sane through school, forcing me to take study breaks, walks, runs and beach breaks to decompress. He then traveled with me to the United States - up and down the East Coast to finally settle in Gainesville where we have now been for over four years. He has been my rock since day one and I don’t know where I would be without him.

Saba is a 5-year-old “Florida Black Dog” (mutt) who I adopted from Haile’s Angels Pet Rescue, which I work closely with. She was surrendered to Lake City Animal Services with her puppy in 2016.

Although I see lots of adoptable animals every day, when I saw Saba, it was love at first sight.

She reminded me of Scuba, and they instantly became best friends. She is the sweetest dog I know and very intelligent. She learned all her tricks by watching Scuba and taught herself to open doors!

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T_C PET PHOTOGRAPHY

Spotlight 360

What is dock diving? How long have you been doing this with your dogs?

Dock Diving is a canine sport where dogs of all shapes and sizes run down a long dock and jump as far or as high as they can into a pool to retrieve a toy. Scuba actually taught me what dock diving was when we lived in Saint Kitts of Nevis back in 2014. We would swim out to a floating dock and Scuba would run and jump into the water to retrieve his favorite bumper. Knowing we were heading back to the U.S., I started looking up places he could continue to swim; that’s when I happened across Canine Dock Diving.

Although we have been dock diving for six years, we didn’t join official competitions until 2018. Saba loves to swim, too, but would much rather gracefully wade into the water via the pool ramp to chase Scuba, so she doesn’t officially compete.

T_C PET PHOTOGRAPHY

Tell us about the biathlons.

After seeing how much Scuba loved dock diving, I started looking into other canine sports. That’s when I found Canicross.

Canicross is essentially cross-country running with your dog. It’s more popular in Europe, but more and more competitions seem to be popping up across the US. I saw a friend from vet school had posted about the U.S. Canine Biathlon in Anniston, AL, and I instantly signed up. I had run quite a few 5K races with Scuba, but this was the first I had seen that had obstacles. Mud runs and obstacle course races are very popular for humans, but having a course set up to allow for both human and canine teams to be challenged is very rare. The race is 4+ miles and 40+ water and dry obstacles to challenge you and your canine's teamwork skills. Hundreds of teams compete for awards and just for fun. It’s an incredible bonding experience that tests your team’s trust and athleticism in a canine friendly and fun environment.

What is your goal in your events? Next races etc.

We will be competing in the May 2020 U.S. Canine Biathlon and my goal is to keep up with the dogs and beat last year’s time!

Scuba is always checking back to see why I am not moving faster as he loves passing others on the course. He has perfected his run, but there’s always room for improvement on the human end of the leash.

What is your favorite food?

During this upcoming dock diving season our goal is just to continue to have fun. Scuba just LOVES to be on the dock chasing his toy, and Saba LOVES to join him in the pool, so the more splashes we get, the happier we are. Even if we never receive a ribbon or compete in official competitions, it’s still so rewarding to see both pups excited to do lap after lap in the pool.

What do you love about being a pet owner?

I love everything about my pets. They are truly my children. Every drop of love, care and training I put into them is given back to me exponentially in their love.

What has owning pets taught you?

Having pets has taught me the true meaning of commitment. It’s easy to provide the basic necessities, but the more time and dedication you put into making their lives more fulfilled, the more my own life is fulfilled!

I have so many it’s hard to pick, but my guilty pleasure is potato chips and dip!

What are your dogs' favorite foods?

Anything and everything edible.

What is your favorite vacation spot?

The beach! Especially dog friendly beaches such as St. Augustine and Fort De Soto Park.

What is your favorite local restaurant?

Dragonfly Sushi

WELLNESS360 | MARCH/APRIL 2020

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PET'S

DID YOU KNOW?

10 FACTS ABOUT OUR FAITHFUL COMPANIONS

BY CAMILLE GRAHAM

Cats have what is called a ‘free-floating’ collarbone,

meaning that their collarbone is connected to their forelimbs by muscles instead of bones.

This allows cats to squeeze through just about any space wide enough to fit their head.

Despite what viral videos might have you think, cats aren’t specifically scared of cucumbers. Anything unknown or foreign to a cat can spook it and cause a frightened reaction, not just cucumbers.

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While cats are known for their naps, they

only sleep about two more hours a day than dogs.

Horses, however, average only three hours of sleep a day, while some pythons average 22 hours a day!

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The word ‘pet’ comes from the Northern English word “petty,” which means “small,” usually in reference to a small, whiny child in the 1500s.

‘Pet’ wasn’t considered a term of endearment until about 1850.

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While you can’t leave money specifically to your pet in your will, you can set up measures to make sure they have a comfortable life no matter what.

In a will or a living trust, you can designate a caretaker or an organization to receive your pet and the funds needed to care for them.

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The smartest dog breeds can comprehend about 250 words or commands, the same as the average 2-year-old! If it seems like your toddler and

your dog are speaking their own language, they just might be.

Dalmatians aren’t born with spots!

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Until they develop spots about a week after birth, they have plain white coats. Technically, the spots are present after birth, but just faintly on the skin until the black hairs replace the white hairs. Dalmatians might even grow up to develop spots inside their mouths! Do you think Cruella de Vil knew this?

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While vets and researches believe they’re able, most puppies don’t start wagging their tail until at least three weeks old as a sign of communicating with littermates, other animals and humans.

Fleas can jump up to 350 times their body length. Because of a flea’s long hind legs, they can leap about 7 inches vertically and 13 inches horizontally. They may be pesky, but that doesn’t mean they’re not powerful!

Puppies don’t wag their tails.

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If properly cared for, goldfish can live a long and healthy life. In fact, the record for the largest goldfish, Goldie, measured 15 inches long, 5 inches wide and weighed over 2 lbs!

WELLNESS360 | MARCH/APRIL 2020

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HEAD OVER PAWS

LET ME TELL YOU ABOUT MY BEST FUR-IEND Local pet owners share what makes their relationship so special.

There is no question that these 9 local animals are loved and needed! They have a special place in the hearts of their owners, and now in ours. Each of our 2020 featured pets have unique and inspiring stories that will touch your heart and bring a smile to your face.

BY NICOLE IRVING PHOTOS BY TANYA CONSAUL PHOTOGRAPHY

WELLNESS360 | MARCH/APRIL 2020

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LOCAL PETS & THEIR OWNERS 54

Casey & Julie Hahn, Rylan, Gracelyn, and Reese with Moxie

(AUSTRALIAN SHEPHERD) Moxie arrived in Gainesville on a Friday night as a 10-week-old puppy on a flight from Alabama. The following Saturday, the airline called and asked Casey Hahn, Moxie’s owner, if he even arrived.

Apparently there was no record of him actually officially arriving in Gainesville!

Luckily the Hahn family was there to greet Moxie with open arms and it has been a life of fun and excitement ever sense.

“Moxie is, quite simply, the best and most energetic dog our family could ask for.

He has an amazingly upbeat personality, and loves everybody. “Mox” is also very friendly with other animals of all shapes and sizes, and LOVES to exercise!” says Hahn. Today, Moxies’s days are full of playing fetch with his favorite ball, running with his family while they exercise and discovering his new favorite treats.

WELLNESS360 | MARCH/APRIL 2020

Don Bailey with Bailey (MIX BREED)

After his dear friend passed away in a motorcycle accident and her children were unable to care for her dog Bailey, the children sought help from their late mother’s friend Don Bailey.

“They reached out to me since I was a friend and asked if I would take her.

With her name already being Bailey, I felt like this was a sign.” Don believes his friend's spirit lives on in Bailey as they enjoy their time together, playing catch and chasing lizards.

PLAYING CATCH AND CHASING LIZARDS

LOCAL PETS & THEIR OWNERS

BAILEY'S FAVORITE ACTIVITIES:

Anney Doucette

with Slater

(GOLDEN RETRIEVER)

Slater is a 10-year-old Golden Retriever that has lived a life full of adventure and competition with resilience and love for life. Slater is a competitor at heart and competes in AKC obedience trials, achieving many High In Trial awards and hunting tests along side his owner Anney Doucette. At just three years old, he earned his Master Hunter Title. During the course of his training and right before they were ready to trial, Slater was diagnosed with Golden Retriever Pigmentary Uveitis, a genetic condition in the breed in addition to having congenital cataracts. “Six weeks after diagnosis, Slater woke me up early one morning freaking out with a bloodshot left eye… overnight he had a glaucoma event, a giant spike in pressure which rendered him blind in that eye. For six months we fought a losing battle against controlling glaucoma in that eye,” says Doucette. “In November of 2018, Slater underwent surgery on his left eye at the Institute of Veterinary Specialists in Gainesville. All the inner working parts of the eye were removed and a silicone prosthetic ball was inserted in his eye.” Today, Slater is full of life, happy and finds his way into the hearts of everyone he knows.

LOCAL PETS & THEIR OWNERS

Slater was diagnosed with Golden Retriever Pigmentary Uveitis, a genetic condition in the breed in addition to having congenital cataracts.

with Eclipse

(QUAKER PARROT)

Arianna Leon Uberti says that Eclipse,

the rescued Quaker parrot, couldn’t have come into her life at a better time.

“She means the world to us because she arrived in a moment when my husband and I were feeling a little alone,” said Leon Uberti. Found in a Miami parking lot on August 8, 2017 ,walking all alone, Leon Uberti thinks that Eclipse fell out of a window. “She was super used to being with humans… we just put a finger up to help her, and she jumped on it!” Eclipse has settled right in and has become the boss of both their hearts and home, according to Leon Uberti.

Eclipse lives cage free at home, and her “cage” is really a room she uses for sleep time. Today, Eclipse is an egg binding survivor. This is caused when a bird cannot expel an egg on its own naturally. “She got emergency surgery eight months ago (at UF small animal hospital), but she is as strong as our love for her.”

LOCAL PETS & THEIR OWNERS

Arianna León Uberti

FOLLOW ECLIPSE ON INSTAGRAM: @ECLIPSE.THEQUAKER WELLNESS360 | MARCH/APRIL 2020

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LOCAL PETS & THEIR OWNERS

“Grayson is my buddy, he and Elle (another poodle) are a great source of happiness

Leslie Florence

with Grayson (TOY POODLE)

Leslie Florence adopted Grayson, her toy poodle, four years ago when he was just 8 months old. “Grayson is my buddy, he and Elle (another poodle) are a great source of happiness and relaxation for me.” says Florence. When they aren’t taking walks or sharing his favorite treat, ice cream, Grayson and Florence can be found traveling, visiting festivals, shopping and taking bike rides, where Grayson will sit snugly in the bicycle basket.

For Florence, Grayson is a source of happiness and companionship. “ I live alone and the happy greetings I get when coming home are priceless. Besides my grown son, they own my heart.”

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WELLNESS360 | MARCH/APRIL 2020

and relaxation for me.”

The Bentley Family, Elle, Blake & Hudson with Asher

(FRENCH BULLDOG)

With their busy on-the-go lifestyle, Amanda Bentley knew that when the time came to introduce a dog into their family, they would need a small dog that could keep up and be a part of their travels. They also knew their children were getting older, and they wanted to add a puppy to their family of five sooner rather than later. Enter Asher, a 5.5-month-old French Bulldog. “We bumped into Asher, and Tom knew that he was the one!” said Bentley. Today, you can find Asher and his family enjoying a latte at Starbucks, catching a light brunch at a local pet-friendly restaurant and or the baseball field.

Always the momma’s boy, Asher is sweet as pie and according to Bentley.

“He is EXTREMELY friendly and people loving. He thinks anyone approaching or nearby is there FOR him. He loves his belly rubs, treats and attention!”

LOCAL PETS & THEIR OWNERS

Jenn Garrett

with Prince Bun Bun

LOCAL PETS & THEIR OWNERS

(REX RABBIT)

This past December, Prince Bun Bun, (aka Mr. Bun Bun), went to his forever home when he was adopted from the humane society

by The Garrett Family. “He’s a great fit for our family of five,” said Jenn Garrett. Today, you can find Prince Bun Bun snacking on his favorite food, bananas, of course, or in his favorite spot in the house, the Barbie dream house! “When we are home he has the run of the house, and at night he sleeps in his hut in the laundry room,” said Garrett. Prince Bun Bun’s spunky personality shines at breakfast and dinner time, and most importantly, he loves being pet and held by everyone at home. “We are so glad we found him at the humane society.”

CHECK OUT GRANT'S INSTAGRAM: @GRANTTHEPOINTER

LOCAL PETS & THEIR OWNERS

GRANT

Alex Wigglesworth & Samantha Campos with Jetty & Grant

(GERMAN SHORTHAIR POINTERS) German Shorthair Pointers Jetty and Grant are two peas in a pod. Their owners, Alex Wigglesworth and fiancée Samantha Campos, met while both working for the UF Small Animal Hospital. Samantha already had Jetty when the two met, and Alex and the sweet pup formed a close bond as he often babysat Jetty while Samantha had to work long hours in her residency. “Soon enough, I fell in love with the both of them,” said Alex. They knew that when adding to their family they would need a dog as just as energetic as Jetty, so they decided to welcome Grant into their home. “They are technically siblings (same dad), and we love them both more than words can describe” said Wigglesworth. “They both have such different personalities and are what we look forward to coming home to daily!”

JETTY WELLNESS360 | MARCH/APRIL 2020

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LOCAL PETS & THEIR OWNERS

Samantha Rivera with Kane

(DOMESTIC SHORTHAIR CAT) Samantha Rivera considers herself a “foster fail.” And how could you blame her? Kane, a “differently-abled” Domestic Shorthair cat quickly made his way into her heart when he was in her care during his time as a rescue cat at Haile's Angels Pet Rescue. Officially becoming hers in November 2018, Kane, who was born paralyzed from the waist down, makes his way around the house in his own way. “We call him Swiffer cat because he scoots around sweeping up whatever didn’t get vacuumed,” Rivera said. Today, you can find Kane “making biscuits,” napping on his favorite blanket and living the life playing with his favorite catnip mouse that he has thrown in nearby shoes. His disability does not slow him down one bit. “He scoots around very quickly in his dapper diapers and enjoys playing with toys and sunbathing.” According to Rivera, “Kane has no idea he is differently-abled. He doesn’t know what he can’t do, just lives life to the fullest enjoying what he can do!”

KANE'S NICKNAMES: "SWIFFER CAT" AND "HANDI-CAT"

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WELLNESS360 | MARCH/APRIL 2020

Save the Date Supporting Breast Cancer Research and Programs

October 16, 2020 Valley View at Santa Fe River Ranch www.acsrosegala.org WELLNESS360 | MARCH/APRIL 2020

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Community

We Tried It!

BY AMANDA ROLAND

NO SUGAR

SUGAR HIDDEN NAMES FOR "SUGAR"

Here is a yogurt label and salad dressing label out of the many packaged foods in our office fridge that we were surprised to find had added sugar.

Sugar. We hate to love it. It makes all the things that we love taste so good, but the affect that it can have on our health isn’t so sweet. Sugar that naturally occurs in whole foods isn’t the problem, it’s the added sugar that is in most processed foods that can wreak havoc on our health. According to Harvard Health, eating added sugars can contribute to weight gain, increase chronic inflammation and raise blood pressure, all putting an individual at risk of heart disease.

With all of these scary truths ringing in our heads, we decided as an office to kick added sugar to the curb for a week! We knew it would be hard, but we were up for the challenge!

THE HARD PARTS

We realized early on that sugar is hiding in everything! Ketchup, Pringles, coffee creamer and even most breakfast sausages all have sneaky sugars hiding in the ingredients list. Half the battle is finding things to buy, besides whole foods, that don’t have added sugar in them. Thankfully, some of us were able to find healthier products that did not have added sugars, but they were almost always more expensive.

Also, we realized that sugar cravings are no joke! We started to have withdrawals by the second day, and you could hear screams of “I want chocolate” from every corner of the office. You don’t realize the affect that sugar has on your mood and energy level until you have to go without it. It was helpful for each of us to find foods that curbed our sugar cravings. We recommend apples, nuts, dried mango and even pickles to curb cravings!

WAS IT WORTH IT?

Yes! Overall, this experience was an eye-opener. Cutting out sugar makes you think about what you are putting into your body, and from now on, I think we will all be checking the labels of food just to see if there is added sugar. However, if you want this diet change to be sustainable, you have to have extreme discipline, great meal planning skills and an appetite for whole foods.

Will the office continue this no-sugar diet? Kinda… We all want to continue to eat healthier and stay away from added sugar, but we know that moderation is key! **Always consult a medical professional before making a change to your diet.

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Xanthan gum High-fructose corn syrup Fruit juice concentrates Corn sweetener Anything ending in “ose” (dextrose, maltose, glucose, lactose, fructose, sucrose)

OUR STAFF'S EXPERIENCE "I tried my best with what I had, but honestly what this week taught me was that everything has sugar in it. It forced me to really look at what was in my food and changed my perspective on basic foods."

-ISABELLA "The first day was VERY difficult. I felt sluggish even after my first cup of coffee because I usually have sugar in my creamer. By the end of the week, I learned how to replace the cravings with something crunchy, like an apple or pickles (it really works!)"

-GRACE "I feel like it didn’t get easier going forward, especially during social events with people who are not on the no-sugar boat. Everything has sugar in it! I had to be super careful when checking meat specifically for added sugar."

-MEGAN

In a nutshell:

We think this is a great challenge to try if you would like to be more mindful of what you put in your body!

If you stick with it, you will start to feel a change in your body for the better.

OVERALL:

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Community MARCH Saturday, March 7 Kanapaha Botanical Gardens Guided Walk 10 a.m. â&#x20AC;&#x201C; Noon Kanapaha Botanical Gardens kanapaha.org

Saturday, March 7 Sun Country Dance Theatre 12th Annual Spring Youth Concert

4 p.m. - 6 p.m.

Phillips Center for the Performing Arts suncountrysports.com

Sunday, March 8 - Tuesday, March 10 Inspiring Women Leaders Conference Hilton University of Florida Conference Center reg.conferences.dce.ufl.edu/WLC

6:30 p.m. - 8:30 p.m.

First Magnitude Brewing Co. floridamuseum.ufl.edu

Saturday, March 14 11th Annual Run Amuck with the Duck 8 a.m.

North Florida Regional Medical Center go2foundation.org

Saturday, March 14 Joey's Wings 5K and Kids Obstacle Challenge

7:30-11 a.m.

Santa Fe College runsignup.com/Race/FL/Gainesville/joeysrun

Sunday, March 15 Human Foosball Tournament

1 p.m. - 5 p.m.

Trinity United Methodist Church xtraordinaryjoy.org/event/human-foosball-tournament

Saturday, April 11 Girls on the Run 5k

Sunday, March 22 TriGators Triathlon

Saturday, April 11 Run the Good Race

Saturday, March 28 - Sunday, March 29 51st Annual Spring Arts Festival

Saturday, April 11 Tree Fest 2020

11 a.m.

Alachua County Fairgrounds eventful.com/gainesville

8-11 a.m.

157 Gale Lemerand Drive Gainesville, FL US 32611 trisignup.com/Race/FL

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

Sunday: Noon - 5 p.m.

Santa Fe College sfcollege.edu

APRIL Saturday, April 4 8th Annual Hogtown 5k Beer Run 7:30 a.m. â&#x20AC;&#x201C; 10:30 a.m.

Haile Plantation Village climbforcancerfoundation.org/events

Saturday, April 4 Gainesville Southeastern Guide Dogs Walkathon 9 a.m.

Tioga Town Center participate.guidedogs.org

Saturday, April 4 Oakmont .4k Slacker Run 11 a.m. - 2 p.m.

Oakmont oakmontrun4cac.com

Sunday, April 5 Jest Fest!

11 a.m. - 6 p.m.

The Historic Thomas Center gnvculturalseries.org/jest-fest/

8:30-11 a.m.

Payne's Prairie State Park runsignup.com/Race/FL

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WELLNESS360 | MARCH/APRIL 2020

1 p.m. - 11 p.m.

Swamp Head Brewery treefestfl.com

Sunday, April 12 Easter Sunday Saturday, April 18 The Great Inflatable Race

9 a.m. - 12 p.m.

Alachua County Fairgrounds thegreatinflatablerace.com

Saturday, April 18 Orange & Blue Game

Time TBD Ben Hill Griffin Stadium floridagators.com

Saturday, April 18 - Sunday, April 19 BANCF 2020 Spring Parade of Homes Noon - 5 p.m.

Parade map available online bancf.com

Saturday, April 18 - Sunday, April 19 Party for the Planet 9 a.m. - 3 p.m.

Santa Fe College Teaching Zoo sfcollege.edu

1 p.m.

Alachua County Fairgrounds hogtownbeerfest.com/beerfest

Saturday, March 21- Sunday, March 22 Spring Garden Festival

Saturday, March 21 2020 Trail of Payne 10k

8 a.m. - 12:30 p.m.

The Cancer Center North Florida Medical Center myalliancepediatrics.com

Saturday, April 25 Hogtown Craft Beer Festival

Tuesday, March 17 St. Patrick's Day 9 a.m. - 5 p.m.

Kanapaha Botanical Gardens kanapaha.org

9 a.m.

Location TBD alachuagotr.org

Saturday, April 4 - Sunday, April 5

Cedar Key Art Festival Saturday: 10 a.m. - 5 p.m.

Sunday: 10 a.m. - 4 p.m.

Cedar Key, FL cedarkeyartsfestival.com

Saturday, April 25 - Sunday, April 26 BANCF 2020 Spring Parade of Homes

Noon - 5 p.m.

Parade map available online bancf.com

Thursday, April 30 National Adopt a Shelter Pet Day

CEDAR KEY PHOTO COURTESY OF LEVY COUNTY TOURISM.

Wednesday, March 11 Science on Tap: Wildfires

Saturday, March 21 Gainesville Seafood Festival

I love photographing pets and their people! tconsaul@gmail.com â&#x20AC;˘ 585.749.8261 facebook.com/tconsaul Be social and join me online!

WELLNESS360 | MARCH/APRIL 2020

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™

YOUR LIFE. YOUR HEALTH.

™

wellness360magazine.com

FUREVER FRIENDS Meet 9 adorable Alachua County pets and their owners

Kane, nicknamed the "handi-cat", doesn't let his paralysis slow him down!

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MARCH/APRIL 2020 WELLNESS360 | SEPTEMBER/OCTOBER 2017