May/June 2017 • Volume 2 • Issue 1
HAPPINESS ISSUE! › DRESSING FOR HAPPINESS › WHY DOES YELLOW MAKE US HAPPY?
› BOOST YOUR MOOD WITH FOOD › HAPPY FEET, HAPPY BODY › HOW HAPPY IS YOUR HOME?
& MORE! Happiness found here!
THE cheeriest places
in the world
get the low-down on
Back pain? Try Yoga! tips for dining
| wellness360 | mAY/JUNE 2017
wellness360 | mAY/JUNE 2017 |
PUBLISHER & EDITOR-IN-CHIEF Nicole Irving CREATIVE DIRECTOR Allison Raber ASSOCIATE DEPUTY EDITOR Colleen McTiernan GRAPHIC DESIGNER Claire Stortz marketing assistant Delia Albert PRODUCTION COORDINATOR Alison Walker Vice president of sales Shane Irving ACCOUNT EXECUTIVEs Maria Buoni, April Tisher executive assistant Sayeh Farah ADMINISTRATIVE ASSISTANT Ashleigh Braun Contributing PHOTOGRAPHERS Sincerely Gone Photography
DISTRIBUTION COORDINATOR Patty Skelton Contributing Writers Claire Carlton, Akela Collins, Edwin Exaus, Selena Garrison, Nicole Irving, Colleen McTiernan, Chris Pregony, Meredith Sheldon, Danielle Spano, Ted Spiker, Taryn Tacher
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 email@example.com Wellness360 is a registered trademark property of Irving Publications, LLC. All rights reserved. Wellness360 is published by Irving Publications, LLC. © 2017
Irving Publications, LLC reserves the right to edit and/or reject any advertising. Irving Publications, LLC is not responsible for the validity of any claims made by its advertisers. Nothing that appears in Wellness360 Magazine may be reproduced in any way, without written permission. Opinions expressed by Wellness360 Magazine writers are their own and do not necessarily reflect the publisher’s opinion. Wellness360 Magazine will consider all never before published outside editorial submissions. Irving Publications, LLC reserves the right to edit and/ or reject all outside editorial submissions and makes no guarantees regarding publication dates. The information found in Wellness360 Magazine does not constitute individualized medical advice. You must NOT rely on the information in this magazine as an alternative to medical advice from your doctor or other professional health care provider. If you have any specific questions about any medical matter you should consult your doctor or other professional health care provider. If you think you may be suffering from any medical condition you should seek immediate medical attention. You should never delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of information in this publication. Wellness 360 Magazine assumes no responsibility for any circumstances arising out of the use, misuse, interpretation or application of any information supplied within the magazine. Always consult with your doctor for appropriate examinations, treatment, testing and care recommendations. Do not rely on information on in this magazine as a tool for self-diagnosis. You exercise your own judgment when using or purchasing any product highlighted in Wellness360 Magazine. Wellness 360 Magazine assumes no responsibility for errors or omissions in this publication or other documents that are referenced by or linked to this publication.
| wellness360 | mAY/JUNE 2017
finding happiness Life is complicated these days. There are so many outside forces and influences that affect our mental status. The minute you turn on the TV, radio or login to social media, you are inundated by stories of sadness and chaos. Being happy seems harder than it used to be, right? However, being happy comes easy for some people. The glass is always half full for them, the sun rises each day and they get up on the “right side of the bed” most days. They have a natural and fluid way about them. They easily block out the craziness of the world and are able to be happy regardless. What makes someone happy is very personal, but to find true happiness and contentment may take some time and effort. It can be a culmination of things that makes you happy or even the avoidance of others.
So, what did I discover makes me happy you ask? It changes each week honestly. But, today cultivating my relationships with my friends (both near and far), dry red wine, coffee, Bang Bang Shrimp Tacos, window shopping, sitting in the sun, taking photos of flowers, being on a boat, lip gloss, doing pottery, redecorating my office, working (yes, working!) and of course spending time with family all make the list. I challenge each of you to really reflect on what makes you happy, and once you find out what does, add more of that to your life. Life is too short to not be happy. Thank you for joining us on this wellness journey this year. We hope that you continue, as we have just gotten started on our #live360 adventure!
What makes my brother happy is soccer and challenging himself physically. For my husband, it is music and fishing. For my dad, it is woodworking and cooking. And my mom? A cup of tea and a book. Someone once asked me what makes me happy. I stared at him with this odd look and though, “Huh, what does make me happy?” Because I could not recite a list on the spot, did that mean that I was not happy? Was it just not as obvious? Or was I worried that what did make me happy wasn’t the “right answer”? I spent many days and nights pondering that question. It took a few years of personal growth and reflecting to know what makes me happy. I have discovered that I can be a “glass half empty” kind of girl, but the point is that I have chosen to find and do things that make me happy in the long run and avoid things that do not!
Nicole Irving, Publisher, EIC Nicole@irvingpublications.com
wellness360 | mAY/JUNE 2017 | “The greatest happiness is to know the source of unhappiness.” – Fyodor Dostoevsky
MAY | JUNE 2017
22 22 The Happiest Locations on Earth
Feeling down? It might be because of where you live! Learn more about the happiest countries, states and communities in the world.
33 The Keys to Happiness
Discover what hidden factors play into your happiness with these fast facts and fun quizzes!
33 ON THE COVER
The cheerful dandelions on our cover are known as a symbol of happiness and loyalty.
CONNECT WITH US /wellness360magazine @wellness360mag @wellness360mag /wellness360mag
“Happiness exists only if you have a lot of people to share it with.” – Ranbir Kapoor | wellness360
| mAY/JUNE 2017
wellness360 | mAY/JUNE 2017 |
MAY | JUNE 2017
in every issue HEALTH
8 Relaxing with Reflexology 10 Don't Get Ticked Off by
46 Going Back to School on a
Lyme Disease Burning Up: The Truth About Heartburn
14 The Healing Power of Yoga 16 Ted Talks: Can You Just
Stop? 18 Krav Maga: A Modern Self- Defense Technique 20 Exercising Your Way to Happiness
NUTRITION 24 Chockfull of Artichokes 27 Key Foods and Nutrients for Happiness 28 Eat As They Do in the Mediterranean 30 Picking the Perfect Pasta
SPOTLIGHT360 PHOTO BY SINCERELY GONE PHOTOGRAPHY.
LIFESTYLE 36 Wellness360's Summer
38 How to Make Your Home a
STYLE + GEAR 40 Clothes that Go from the Office to the Gym
42 Looking Good and Feeling Better
ASK THE EXPERT 44 Ask the Personal Trainer
Budget 48 Money Can't Buy Happiness ... Or Can It?
MIND MATTERS 50 The Power of Positivity
COMMUNITY 56 What Makes You Happy? 58 We Did It! 59 Calendar
52 SPOTLIGHT360: Meet Beau Beery
Learn how Beau stays motivated to keep in shape!
Relaxing with Reflexology BY MEREDITH SHELDON
What if your back pain or scorching headache could be relieved with the push of button? Well, it can, but instead of a button, it is a spot on your body. These spots, known as reflex points, correspond to specific organs, glands or muscles, which can be relaxed by a light poke of a finger. Reflexology, a non-invasive technique, applies a moderate pressure to specific reflex points to stimulate nerve endings to communicate feelings of well-being, according to Lylly Rodriguez, a nationally certified massage therapist and reflexologist. Even though this form of alternative medicine is not scientifically supported, she said after a session her clients report many health benefits ranging from stress and anxiety relief to reduced pain and inflammation. Even though a reflexology session may feel like a massage, Rodriguez said the two practices have different techniques. While both promote relaxation, a massage focuses on entire muscle groups and the depth of the pressure, while reflexology focuses on specific points and organs. “In reflexology, it is not how deep you go, but to connect in the proper way with the point,” she said. Anyone can try reflexology — even babies. Rodriguez said the practice is especially beneficial to people who are undergoing chemotherapy, radiation or surgery since it allows them to experience feelings of a massage without the forceful pressure. It can relieve a variety of pains ranging from migraines, indigestion, circulation, plantar fasciitis and carpal tunnel syndrome. Most of the reflex points are located in the hands and the feet, while some are in the face and ears. Rodriguez said these are different than pressure points, which run the length of the body and focus on deep rather than light pressures to contract and relax an inflamed muscle. Although Rodriguez recommends receiving reflexology treatments by a certified professional to achieve the best results, this practice can be done from home. There is a reflexology map, she said, which outlines each point and its effect. For those undergoing professional treatments, she recommends taking a session at least once every three weeks to build muscle memory. “By building up
GETTING STARTED Use the reflexology maps above to try this practice at home. Remember, the best results are achieved by treatment from a certified professional. muscle memory, the body keeps remembering what feeling well is all about,” she said. Some general reflexology sessions will trigger all of the reflex points, while some people seek specific points for pressure and pain relief. For example, pinching a point on the plantar side of the big toe connects directly to the pituitary gland, which provides relaxation, reduces anxiety and helps with insomnia. “It is such a powerful resource,” she said. “It is very detoxing, and it leaves the client feeling in a good state of well-being.” It is important to note that reflexology should not be used in lieu of medical treatment, but can result in helpful and relaxing health benefits. “This is not medicine,” said Rodriguez. “But it is very resourceful for the healing process of the body and the human being. We don’t prescribe or diagnose.”
In reflexology, it is not how deep you go, but to connect in the proper way with the point. - Lylly Rodriguez 8
wellness360 | mAY/JUNE 2017 | “A smile is happiness you'll find right under your nose.” – Tom Wilson
1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17. 18. 19. 20. 21. 22. 23. 24. 25. 26. 27.
OUTSIDE ANKLE TOP ANKLE
28. 29. 30. 31. 32.
Diaphragm Solar Plexus Liver Gallbladder Stomach Spleen Adrenals Pancreas Kidney Waist Line Ureter Tube Bladder Duodenum Small Intestine Appendix Ileocecal Valve Ascending Colon Hepatic Flexure Transverse Colon Splenic Flexure Descending Colon Sigmoid Colon Lumbar Spine Sacral Spine Coccyx Sciatic Nerve Upper Jaw/Teeth/ Gums Lower Jaw/Teeth/ Gums Neck/Throat/Tonsils Vocal Chords Brain Sinuses/Outer Ear
33. 34. 35. 36. 37. 38. 39. 40. 41. 42. 43. 44. 45. 46. 47. 59. 60. 61. 62. 63. 64. 65. 66. 67. 68. 69. 70.
Sinuses/Inner Ear Temple Pineal/Hypothalamus Pituitary Side of Neck Cervical Spine Shoulder/Arm Neck/Helper to Eye/ Inner Ear Neck/Thyroid/Tonsils Bronchial/Thyroid Helper Chest/Lung Heart Esophagus Thoracic Spine Hip/Sciatic Lymph/Breast/Chest Chest/Breast/ Mammary Glands Mid-Back Fallopian Tube/Vas Deferens Lymph/Groin Nose Thymus Penis/Vagina Uterus/Prostate Chronic AreaReproductive/ Rectum Leg/Knee/Hip/Lower Back Helper Ovary/Testes
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Don't Get Ticked Off by Lyme Disease BY DANIELLE SPANO
Florida is humid and the perfect environment for ticks, so it is time to tune up your tick knowledge. The Centers for Disease Control reports that approximately 300,000 cases of Lyme disease are diagnosed each year, with 96 percent originating from only 14 states in the Northeast and Midwest. But that doesn’t mean that we are out of the woods here in Florida.
Once inside, store clothes in a resealable Ticks live in wooded, grassy and brushy bag until you can get them in the dryer areas. One bite from an infected tick for 30 minutes to kill any hitchhikers. can transmit Lyme disease to you or Make sure to shower and inspect your furry friend. The CDC reports that yourself! Pay attention diagnoses have more than to inconspicuous areas doubled in Florida over like in between toes, the past five years, with behind the knees and over 150 cases reported Symptoms of Lyme even your navel. If you most recently. Increased disease range find a tick, use tweezers awareness of the disease widely from cold/ to grab it close to the and its symptoms, flu-like symptoms to skin and pull it straight combined with the CDC’s neurological issues out. Do not twist it, addition of more strains and psychological grab it by its body, to the list of “confirmed” changes. The condition or use heat or topical cases attribute to this is easily overlooked or agents to remove it. increase. Infected ticks misdiagnosed. While the Florida Lyme are right here in our Disease Association backyard, so your best reports that there is no prevention is protection. minimum attachment time for infection to There are hundreds of tick transmit through the bite, the sooner you species, but not every tick is infectious. properly remove a tick, the better. It is Lyme disease comes from the bite of always best to see a doctor, as symptoms an infected blacklegged tick (commonly of Lyme disease can vary and early known as a deer tick). Deer ticks are detection with prompt treatment has a not common in Florida, which led to higher success of complete recovery. the misconception that Lyme disease does not exist here. Another species, the Symptoms of Lyme disease range lone star tick, is suspected of causing a widely from cold/flu-like symptoms to “Lyme-like” infection in the South that neurological issues and psychological is even more prevalent than its Lyme changes. The condition is easily counterpart. Ticks can be tiny and are overlooked or misdiagnosed. Gainesville stealthy little buggers. When headed out resident Debbie Sorgi had aches, pains to a tick-prone area, wear light colored, and swollen eyes for about five days long clothing so ticks are easier to spot before she saw a doctor and was and have restricted access to your skin. diagnosed with the flu. Shortly after, Spray yourself, your clothes and any gear she developed a rash that seemed more with tick repellant that contains picaridin like an allergic reaction than the typical or DEET. Consider lemon eucalyptus oil “bullseye” rash that indicates Lyme and cedar oil for a more natural solution.
disease. She advised the doctor that she had been bitten a few times by ticks, and was finally tested for Lyme disease. “I went from being very active to someone who had trouble getting out of bed,” said Sorgi. “I forgot how to spell certain words and couldn't remember the names of certain things. It was symptoms that I would have never associated with Lyme.” After two years of oral medications and six-week stints of daily infusions requiring a home health care nurse, she was still not recovering and even experienced complications resulting in gall bladder removal. After expensive tests, medications and surgery, she sought a new treatment plan from a hospital in Boston. The hospital determined that Sorgi was getting sicker from the medications than the Lyme, so they took her off everything. It took six months to get all the medications out of her system, allowing her to finally recover without any lasting damage except for a beef allergy. “The testing for Lyme disease is for one strain from the Northeast,” Melissa Y. Bell, president of the Florida Lyme Disease Association, said. “We have divergent strains down here, and sometimes you don’t test positive. Delays in diagnosis make it harder to treat.” Bell explained that testing has not been improved in years, even though more species of tick are spreading Lymelike diseases. Because other strains of Lyme are not reported as Lyme disease by authorities, more accurate testing is not being funded, and people are going
wellness360 | mAY/JUNE 2017 | “Happiness is when what you think, what you say, and what you do are in harmony.” – Mahatma Gandhi
undiagnosed. The misconception that infected ticks are not found here attributes to the perception that the disease is rare in this region of the country. Additionally, less than half of people even remember a bite or rash, keeping the condition off of their doctor’s diagnostic radar. Awareness, prevention and self-inspection are imperative.
Canine Lyme Disease Regarding our furry friends, the Companion Animal Parasite Council lists Florida, more specifically Alachua County, as a moderate risk for canine Lyme disease. Lyme disease presents differently in animals than it does in humans. Most infected dogs do not display severe or obvious symptoms. It is important to regularly check your pet and immediately seek medical treatment and testing if it is bit by a tick and shows any of the following symptoms.
Fever Arthritis in multiple joints Swollen lymph nodes Anorexia, causing fatigue Limping or inability to use one or more limbs Swelling Weight loss Vomiting/Diarrhea
Most infected dogs do not display severe or obvious symptoms.
| wellness360 | mAY/JUNE 2017
Health Acid reflux, or heartburn, affects an estimated 10 percent of the population, Dr. Weiner said, and there are many risk factors for developing it. The people most commonly affected include those who are overweight, avid smokers and frequent drinkers. Overweight people are more prone to heartburn because the extra layers of fat increase the pressure in the abdomen, which pushes stomach contents up into the esophagus, said Dr. Robert Curry, a professor emeritus for the department of community health and family medicine at the UF College of Medicine.
It is described as a warm or fiery pain, but it can feel like a heart attack. - DR. BRIAN WEINER
Although there is no ultimate cure for heartburn, there are many ways to alleviate the pain. Dr. Curry recommended lying on your side to help the stomach empty, losing weight, cutting back on alcohol and smoking, and avoiding trigger foods. He said that lying on your back can increase the refluxing. “Gravity is your friend, but it is also your enemy when you are lying flat,” he said.
Burning Up: The Truth About Heartburn
Foods that can exacerbate reflux include fatty foods, spicy foods, chocolate, carbonated beverages, peppermint, tomatoes, vinegar, coffee and citrus fruits. These foods are all high in acid and can make acid reflux worse, Dr. Curry said. Avoid these foods if you are experiencing pain frequently. To neutralize the acid, consider eating food like milk products and yogurt. Besides cutting back on acidic foods, Dr. Curry also recommended antacids to cope with the pain. He said medicines like calcium carbonate, or Tums, work quickly but do not last as long. If you are seeking longer pain treatment, try antacids like Mylanta, Maalox, Zantac, Pepcid, Prilosec and Nexium, he said.
BY MEREDITH SHELDON
Feeling the burn? If a wave of pain is rushing through your chest, it might not be coming from your heart. Those aches that feel like chest pain could actually be coming from somewhere else. Heartburn, which is associated with burning pain in your esophagus, nausea, vomiting and trouble swallowing food, is a result of stomach acid and other contents refluxing back into the esophagus. “It is described as a warm or fiery pain, but it can feel like a heart attack,” Dr. Brian Weiner, clinical associate professor of medicine within the division of gastroenterology in the UF College of Medicine’s department of medicine, said.
Dr. Curry said it is important to take care of heartburn to prevent long-term effects. Since the esophagus is not meant to withstand high acidic contents, if chronic heartburn goes untreated, it can lead to serious problems like Barrett’s esophagus, which can result in cancer of the esophagus. If all treatment options are exhausted and heartburn still occurs, Dr. Curry said it is important to go for an endoscopy to check for any underlying GI issues. The symptoms of heartburn can feel similar to a heart attack, so make sure to keep both your GI health and heart health in check to know the root of the pain you are experiencing. In the case of unexplained, persistent chest pain, it is always best to seek medical attention to be sure that you aren’t suffering from something more serious than heartburn.
MEDICINES FOR HEARTBURN Tums Works right away, but has a short duration. Good for people with chronic heartburn. 12
Mylanta and Maalox Work quickly and last longer than Tums. Both contain magnesium.
Zantac and Pepcid Do not work as quickly, but last 12–24 hours.
Prilosec and Nexium Last up to 24 hours but take 30–60 minutes to kick in.
*Always check with your doctor before taking a new medication.
wellness360 | mAY/JUNE 2017 | “Be happy for this moment. This moment is your life.” – Omar Khayyam
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Fitness back pain?
The Healing Power of Yoga by danielle spano
Pain in your lower back is … well … a pain in the back! We spend a lot of time sitting — at the computer, in the car, in front of the television and while we eat — which can weaken the muscles that support the lower back, causing pain. Additionally, poor posture, improper lifting, abdominal surgery, overuse and injury can cause pain in your lumbar spine region. According to the World Health Organization, 60–70 percent of people will experience this pain at least once. Furthermore, the National Institute of Health reports that 20 percent of those that experience lower back pain will develop chronic symptoms. Lower back pain is a common trauma with few effective treatment options, but incorporating yoga into your lifestyle can help ease your pain. 14
wellness360 | mAY/JUNE 2017 |
A study by the National Institute for Complementary and Alternative Medicine concluded that yoga classes are effective in reducing symptoms of chronic lower back pain. Yoga is a spiritual and physical exercise that incorporates breath control with specific postures to benefit both the body and the mind. The researchers determined that the stretching and strengthening combined with breathing activities were very beneficial. Merissa Encarnacion, doctor of physical therapy for Boca Raton Regional Hospital, agreed. “Lower back pain has many causes that all lead to lower back and abdominal weakness,” she said. “Yoga focuses on core strength and stability with proper body mechanics and flexibility. Core stability is necessary for decreased back pain.” Encarnacion recommended gentle yoga while listening to your body and knowing your limitations (meaning don’t work through the pain). She warned that yoga may not be suitable for pain resulting from an injury and stressed the importance of consulting your physician before starting any exercise regimen. Because there are so many causes for lower back pain, there is no onesize-fits-all yoga pose to chase your discomfort away. Pain from inactivity requires different treatment than pain from posture problems. Overall, a wellstructured yoga class will incorporate rehabilitative movements to strengthen the glutes, lower back, core and shoulders while lengthening the hip flexors, hamstrings and chest muscles. The body is connected, so working these muscles will help to strengthen and relieve your back. The lower back supports the weight of the torso and is ground zero for much of the body’s movement. Routine, gentle and mindful yoga practice will have you back in the saddle in no time!
advice from an expert Samantha Jones, co-owner and teacher at Searchlight Yoga, advised strengthening the abdominal muscles to help relieve back pain. “There are yoga poses that address your core — holding a plank, doing leg lifts, holding a boat pose, working into balancing on your hands and drawing your knees up to your chest,” said Jones. “Emphasize using the core in every movement that you do.” When choosing a yoga class, she recommended finding a certified teacher familiar with lower back pain and said that attending one long class per week is not ideal. Rather, yoga practitioners looking for relief from lower back pain should take a few classes during the week and supplement with 10–15 minutes of practice at home each day.
u DID YOU KNOW? According to research from the Institute for Work & Health, yoga can improve back function when practiced consistently for at least six months.
Ready to begin? If you're not sure where to start, try these gentle poses.
DOWNWARD FACING DOG
SEATED FORWARD BEND
UPWARD FACING DOG
Remember to always ask your doctor before starting a new fitness regimen, especially if you're prone to pain. “Most folks are as happy as they make up their minds to be.” – Abraham Lincoln | wellness360
| mAY/JUNE 2017
The Humorous Side of Health
Can You Just Stop? BY TED SPIKER
I quit diet soda six years ago this summer. For more than two decades, the artificial liquid was my oxygen. I had it with breakfast, all morning at my desk, with lunch, all afternoon at my desk, with dinner and all night by the couch. I pumped so much Diet Coke into my system that I think my blood type was carbonated. I can tell you why it was the only time I went cold turkey on a habit — there was a flux of headlines that linked diet drinks to
weight gain — but I can’t tell you why it has stuck. Why was that the one food item I chose to give up for good? Of all the things that I could have ditched — cheeseburgers, cheese fries, cream cheese — WHY DID I PICK THE ONE WITH ZERO CALORIES? I’m not sure if there’s been any significant effect to me quitting that soda addiction, but maybe now it is time to find something else to give up. Here’s what is on my current list.
Habit: Other *clears throat* beverages *clears throat*
Habit: Ice cream in a coffee mug
Habit: Coffee in an ice cream bowl
Habit: Picking my toenails
% Chance I Can Quit: 22
% Chance I Can Quit: -31
% Chance I Can Quit: 43
% Chance I Can Quit: 4 Why I Probably Won’t: I believe in the power of a responsible happy hour. Plus, #resveratrol!
% Chance I Can Quit: 13 Why I Probably Won’t: My current dessert of choice is an automatic way to limit portion size. It’s also great because you can experiment with all kinds of add-ons. My preferred mug includes a drizzle of chocolate milk over it. And coconut flakes. And dark chocolate chips. Dammit.
Why I Probably Won’t: When I gave up diet soda, I discovered the joy of java. Now I drink so much of it that my blood type has turned from carbonated to creamed. Coffee is good for you, however, so there’s really no need to ban my brew.
Why I Probably Won’t: It’s not really hurting anyone. Except my own livelihood, if I leave them where I shouldn’t. (Sorry, Liz!)
Ted Spiker (@ProfSpiker) is the chair of the University of Florida department of journalism, as well as a health and fitness writer. He is the author of DOWN SIZE, a book about the science and soul of weight loss and dieting.
Habit: Cracking my knuckles, neck, back, elbows and knees
Why I Probably Won’t: Maybe I can start slowly — like by not doing it in meetings or bed, which is very difficult for a lifelong cracking addict.
Six years is probably long enough to go without completely giving something unhealthy up. So anybody want to join me in a challenge? You give up something, I’ll give up something, and we’ll see how we do. Want to jump in? Email me at Profspiker@gmail.com. Together, we’ll switch an unhealthy habit to a healthy one. I’ll drink (something other than Diet Coke) to that!
wellness360 | mAY/JUNE 2017 | “Happiness is not something ready made. It comes from your own actions.” – Dalai Lama
| wellness360 | mAY/JUNE 2017
Krav Maga: A Modern Self-Defense Technique BY CHRISTOPHER PREGONY, BS, CSCS
When it comes to a practical, real world form of self-defense, few can measure up to Krav Maga, a hand-to-hand combat system designed around realistic training scenarios.
The credit for the development of this form of self-defense belongs to Imi Lichtenfeld. Lichtenfeld lived in Czechoslovakia during the 1930s when anti-Semitism was at its peak, according to Krav Maga Worldwide. He took to fighting and defending Jewish neighborhoods and found that traditional boxing and wrestling were ineffective in street fights; thus, Krav Maga was born. Lichtenfeld eventually made his way to Israel, where he perfected the form and taught it to the soldiers of the Israeli Defense Forces (IDF). Since then, many other countries have adopted this technique to teach their military and law enforcement. It has also made its way into the mainstream, and classes can be found across the United States.
Art of Manliness, Krav Maga safely prepares an individual since no fighting etiquette can be used when your life is at risk.
Who can do Krav Maga? Anyone can learn, from kids to older adults. Women can benefit immensely from learning Krav Maga — by becoming proficient in this technique, they can neutralize an attack and actually inflict serious bodily injury to an attacker, even if the attacker is armed with a knife or a gun. Krav Maga trains people to be constantly aware of what can cause a dangerous situation, and if found in a dangerous situation, the practice teaches a fighter to strike and subdue the opponent to quickly and safely end the threat. Learning this form of defense can boost self-confidence and allow you to go out of the house without fear.
What is Krav Maga? In Hebrew “Krav Maga” means “contact combat.” As with many forms of martial arts, Krav Maga encourages those who practice it to avoid confrontation. It is to be used as a form of defense, and only as a last resort. Since it is centered on real world, practical defense, Krav Maga focuses on striking the most vulnerable parts of the body. It not only teaches students to protect themselves, but to counter with moves that can severely injure or even kill an assailant. The primary difference between Krav Maga and other martial arts is that there is no sport aspect to the combat system. It is designed purely for self-preservation. In addition to physical defense it also teaches students to identify the simplest way to protect themselves in a situation. According to The
wellness360 | mAY/JUNE 2017 | “If you want to be happy, be.” – Leo Tolstoy
Can it be used for exercise? Krav Maga can definitely be used to help improve your physical health. The exercise is a welcomed perk of learning to throw an attacker to the ground or break their grip, but again, the primary directive of Krav Maga is self-defense. Schools that focus primarily on teaching it as a form of exercise do not understand the purpose of Krav Maga. If you are interested in learning basic and effective self-defense then Krav Maga may be the way to go. Don’t be afraid to try several schools to find the one that best fits your needs!
Where to get your Krav Maga training Gainesville Krav Maga Karate America 1207 NW 76th Blvd, Gainesville, FL 32606 352-332-8065 Bruno’s Self Defense and Fitness 1005 SW 10th St. Ocala, FL 34471 352-861-5425 St. John’s Krav Maga & Fitness 9446 Phillips Highway Jacksonville, FL 32256 904-226-2257
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Studio located in Magnolia Park off 39th Ave. 4994 NW 39th Ave • Suite D • (352) 727-7800 www.barrefortegainesville.com firstname.lastname@example.org www.facebook.com/barrefortegainesville | wellness360 | mAY/JUNE 2017 19
Exercising Your Way to Happiness BY CHRISTOPER PREGONY, BS, CSCS
The day-to-day struggle is real! The world is moving at an alarming speed, and most of us are like ducks in water; while on the surface we look like we have it together, our feet are moving at a furious pace just to stay afloat. Depression, anxiety and a number of other mental issues are all too prevalent. According to the National Alliance on Mental Illness (NAME), 18.5 percent of Americans experience mental illness in any given year. Depression is the leading cause of disability, and serious mental illness costs $193.2 billion in lost earnings per year. However, there is a way to combat depression and anxiety all while getting healthier. One study showed that just walking three times a week for 20–40 minutes could alleviate symptoms of depression. In a review by the Mayo Clinic, exercise was shown to increase levels of dopamine and serotonin, our feel good brain chemicals, as well as our body temperatures, which has a calming effect. Exercise may seem like the last thing you would want to do when you are feeling down or overwhelmed, however studies have shown that it can work as well as, if not better than, medication. A study published in the journal Archives of Internal Medicine in 1999 divided men
and women in to three different groups — one group did nothing but take part in an aerobic exercise program, another took Zoloft and the third did both. At the 16week mark, 60–70 percent of the people in the study could no longer be classified as having major depression. The scores among the three groups turned out to be about the same, indicating that exercise was as effective as medication. The only difference was that the group on antidepressants had a faster response. Exercise can help not only physiologically, but also mentally. How often do you get to think about ONE thing? Our minds are often riddled with the many pressures of life. An intense workout will force your mind to think about taking the next breath, completing the next rep, or finishing a movement so you can rest. It allows you to be present in the moment. Whatever else ails you suddenly disappears. This singularity is difficult to obtain. You see it when musicians are playing music, artists are painting or professional athletes are playing. Since most of us are not musicians, artists or
According to NAME, 18.5 percent of Americans experience mental illness in any given year. professional athletes, exercise is our key to unlocking this phenomenon! It takes a seasoned exerciser to start to look forward to a workout. For most of us it is a chore. It takes forward thinking — you have to understand that you are not going to feel like doing exercising before or even during your workout. You have to look ahead to how you are going to feel afterward. This is a difficult concept to understand since most things in our society happen with a click of a button. However, the benefits of exercise, both on your physical and mental health, are worth the effort.
Just performing mild exercise can have a positive impact on your mood, so there’s no need to jump right into an intense exercise regimen. Try adding some squats and pushups to your morning routine, or take advantage of the longer days and go walking, running or biking after work! 20
wellness360 | mAY/JUNE 2017 |
| wellness360 | mAY/JUNE 2017
THE HAPPIEST locations
on earth BY COLLEEN MCTIERNAN
As it turns out, the happiest place in the world is not, in fact, a theme park. According to the World Happiness Report conducted by the Sustainable Development Solutions Network, Norway took that honor in 2017, followed closely by Denmark, Iceland and Switzerland.
Hawaii ranks as the No. 1 happiest state in the GallupHealthways 2016 U.S. State Well-Being Rankings
State of Happiness These U.S. states rank in the top 10 for resident wellbeing. 22
wellness360 | mAY/JUNE 2017 | “You can be happy where you are.” – Joel Osteen
In this report, happiness was measured by life evaluations conducted by approximately 1,000 people in each of the countries surveyed. Each person surveyed was asked to answer the following Cantril ladder question: “Please imagine a ladder, with steps numbered from 0 at the bottom to 10 at the top. The top of the ladder represents the best possible life for you and the bottom of the ladder represents the worst possible life for you. On what step of the ladder would you say you personally stand at this time?” Happiness rankings were determined solely by the average of these responses, but they can be explained by six factors: GDP per capita, social support, healthy life expectancy, social freedom, generosity and absence of corruption, according to the report.
What about us?
The United States, while ranked a solid 14 on the list of the happiest countries, has shown a decline in happiness over the past 10 years, which researchers attribute to social causes rather than economic ones. While there has been an increase in satisfaction in the areas of GDP per capita and healthy life expectancy, according to the report Americans have reported less happiness as far as social freedom, generosity, social support and corruption go, indicating that great social change must be enacted in the coming years for us to turn our declining happiness rates around.
So who is the happiest in the United States? While Hawaii may have taken top honors as the happiest state in the
Gallup-Healthways 2016 U.S. State Well-Being Rankings, Florida wasn’t too far behind, coming in at 11th of the 50 states. This report measured happiness based on five elements: purpose, social, financial, community and physical well-being. While Florida ranked in the top 10 for purpose, social and physical wellbeing, it fell lower for financial and community well-being. So if you feel a lack of pride about living in Florida, feel unsafe in your community or have trouble managing your finances, you are not alone! Much of the state feels the same way. Just be glad that you don’t live in West Virginia, which ranks 50th in purpose, financial, physical and overall well-being.
And in Florida?
The community with the highest well-being score in all of the U.S. is the Naples-Immokalee-Marco Island area of Florida, according to the 2016 Community Well-Being Rankings from Gallup-Healthways. This community has a high walk- and bikeability score, which has contributed to its high physical and community wellbeing scores. And being by the beach surely helps as well! Gainesville, along with five other communities in Florida, made it into the top 50 of the 189 communities surveyed. While it ranked very highly in purpose and social well-being, scores for financial, community and physical well-being all fell below the top 50 mark. So while Gainesville residents tend to experience supportive relationships and are generally motivated to achieve their goals, we also tend to have a higher rate of financial stress, lack feelings of pride in our community and need to work on our overall health.
If I’m unhappy where I am,
should I move?
Well, that depends. If you are unhappy because you feel unsafe in your neighborhood or find that there just aren’t enough job opportunities or activities for you, then a move might be the right option. But if your unhappiness stems from your relationships or other internal issues, a move might not do anything but mask the issue for a while. If you’re truly unhappy, then it might be best to consult a mental health professional. On the flipside, living in a community that scores low on overall happiness and wellbeing does not mean that you cannot find happiness while living there! Everyone is capable of creating their own happiness.
“The most simple things can bring the most happiness.” – Izabella Scorupco | wellness360
| mAY/JUNE 2017
Chockfull of Artichokes by COLLEEN MCTIERNAN
As far as vegetables go, artichokes are certainly one of the more distinctive looking options. Artichokes owe their odd appearance to the fact that they (like capers) are actually flower buds! If your diet is lacking in fiber (like the majority of Americans), you may want to add some artichokes to your plate. According to the California Artichoke Advisory board, one large artichoke has six grams of dietary fiber, which is more than a cup of prunes! That same large artichoke contains only 25 calories, has no fat and is an excellent source of antioxidants. In fact, a study by the United States Department of Agriculture ranked artichokes as the No. 1 vegetable in antioxidant count. So if you are trying to incorporate more veggies into your diet, consider the artichoke as an alternative to the more commonly consumed cucumbers, lettuce and broccoli.
wellness360 | mAY/JUNE 2017 |
| wellness360 | mAY/JUNE 2017
wellness360 | mAY/JUNE 2017 |
Nutrition GOOD MOOD FOOD
Key Foods and Nutrients for Happiness BY CLAIRE CARLTON, MS, RD, LD/N
We often hear that the foods we eat can play a role in our moods. Can certain foods really make us happier? While it is difficult to say that one food will directly make you happier, there is certainly evidence to support that adequate consumption of specific nutrients plays a role in mood regulation. Highlighted below are some nutrients essential for happiness along with some superstar foods boasting high amounts of those nutrients!
FOLATE (VITAMIN B9)
This B vitamin is critical for regulating healthy moods as it serves as a building block for several “feel good” neurotransmitters including serotonin and dopamine. A 2004 study in the Journal of Clinical Psychiatry showed that patients low in folate have poor response to antidepressant medications and that supplementation with folate improves response to medication. Folate is found abundantly in dark leafy greens (remember this by thinking “Folate = Foliage”)! Try incorporating dark leafy greens into your diet daily. Consider adding spinach to a fruit smoothie, collard greens to soups and making kale salads.
OMEGA-3 FATTY ACIDS
Omega-3 fats are a type of anti-inflammatory polyunsaturated fatty acid (PUFA). The omega-3 fatty acids, eicospentaenoic acid (EPA) and docosahexaenoic acid (DHA) are responsible for improving symptoms of depression. A small 2005 trial published in the Journal of Clinical Psychiatry demonstrated that 1.5–2 grams of omega-3 fatty acids per day (provided in fish oil supplements) elevated mood in depressed patients. It is important to note that animal sources of omega-3 fats such as salmon and sardines provide more bang for their buck compared with plant sources like chia seeds and walnuts. This is because animal sources already contain EPA and DHA, while plant sources contain alpha-linolenic acid (ALA). The body must convert ALA to EPA and DHA to reap the benefits, which is not a very efficient process. Incorporate fish, seafood, whole eggs, grass-fed beef and grass-fed dairy to get more omega-3 fats into your diet.
VITAMIN D FORTIFIED
Also known as the sunshine vitamin, vitamin D plays an important role in keeping you happy. Several studies cited in a 2007 review article in the Medical Hypotheses journal noted the importance of adequate blood levels of vitamin D in depressed patients. Increasing blood levels to the optimal range of 50–80 ng/mL is shown to improve symptoms of depression. It is best to obtain vitamin D from foods such as salmon with skin and bones, fortified milk or non-dairy milks, or a supplement. Check with your doctor to see if you may need to supplement with vitamin D, and make sure you are taking the active form, vitamin D3 (cholecalciferol).
Zinc is a trace mineral that has been studied to improve efficacy of antidepressant medications. Zinc deficiency has been linked to increased depression symptoms as this mineral plays a role in regulation of neurotransmitters, specifically serotonin uptake in the brain. There is also noted to be a relationship between blood zinc levels and severity of depression. A 2003 placebo controlled study in the Polish Journal of Pharmacology and Pharmacy showed supplementation of zinc was helpful in treatment of depression along with medications. Food sources of zinc include oysters, beans, nuts and beef, all of which can be easily added to the diet to improve zinc status. *Remember to always consult with your health care practitioner before starting any vitamin or mineral supplements as they may have interactions with some medications. “Happiness is a choice that requires effort at times.” – Aeschylus | wellness360
| mAY/JUNE 2017
Eat As They Do in the Mediterranean BY CLAIRE CARLTON, MS, RD, LD/N
ultures around the world have thrived consuming a variety of traditional cuisines and staple foods unique to their region. Perhaps the most well known traditional dietary pattern for promoting health is the Traditional Mediterranean Diet (TMD), first recognized in the 1950s when the people living in these areas were noted by physiologist Ancel Keys to have lower incidence of chronic disease and longer life expectancy compared with other regions of the world. The Mediterranean region includes Greece, Southern Italy, Spain and other olivegrowing countries of the Mediterranean basin. Through collaborative efforts, Oldways (a nonprofit food and nutrition education organization), the Harvard School of Public Health and the World Health Organization created the first Mediterranean Diet Pyramid in 1993. Since then, numerous studies have demonstrated the health promoting effects of the TMD. The TMD could be considered more of a lifestyle than your standard diet, as this eating pattern acknowledges the importance
of physical activity, connection with others during meals and savoring the flavors of food. The lifestyle embraces the use of seasonal foods and ingredients in cooking.
Staples of the Mediterranean eating pattern include the following. Food that is minimally processed A diet high in plant-based foods including vegetables, fruits, nuts/seeds, beans/ legumes and whole grains Olive oil as the primary cooking fat A diet liberal in total fat, but lower in saturated fat (the kind that increases cholesterol) Limited dairy with small amounts of cheese and yogurt daily Fish/seafood, poultry and eggs as the preferred protein sources Red meat about once per week, with leaner cuts favored Daily exercise Limited refined sweets
wellness360 | mAY/JUNE 2017 | â€œThe groundwork of all happiness is healthâ€? -Leigh Hunt
Of important note is that most meals are structured around plant foods like vegetables, beans and whole grains with meat and dairy added to provide adequate calories (energy) and offer additional flavor, healthy fats and proteins. So what is it about these foods that make this diet so great for health?
Phytochemicals and antioxidants
As mentioned above, this diet is high in plant foods, specifically colorful fruits and vegetables, beans and whole grains. Different colors in fruits and vegetables represent various phytochemicals and antioxidants. Phytochemicals (or phytonutrients) are plant compounds that offer benefits to the human body to prevent cancer and other chronic disease, boost immunity and promote detoxification. A 2004 Harvard study looked at 100,000 individuals, and researchers found that consuming at least eight servings of fruits and vegetables daily was linked with a 30 percent lower risk of heart attack and stroke compared with eating fewer than two servings. The TMD
emphasizes these foods at meals, and they work in a synergistic way to promote health. This means that no single food is the magic answer to optimal health; rather, regular consumption of a variety of nutrients and foods is best to reap the benefits.
The TMD is high in whole grains, beans and legumes, which introduce a rich source of dietary fiber to the diet. Fruits and vegetables are also high in fiber. Fiber plays a significant role in weight loss by promoting satiety (aka keeping us full between meals so we don’t munch mindlessly). In addition, insoluble fiber from foods keeps the digestive system healthy by regulating bowels. The high level of fiber consumed by the Mediterranean people is also one of the reasons the diet is touted to have cardiovascular benefits. Soluble fiber helps to remove cholesterol from the blood and helps us to maintain healthy blood levels.
The TMD uses liberal amounts of olive oil in cooking. Olive oil is rich in monounsaturated fatty acids, which are beneficial for cardiovascular health. The PREDIMED Study, published in the New England Journal of Medicine in 2013, MEATS AND tested the benefits of the TMD. A randomized clinical trial of 7,500 subjects with diabetes or at high risk for cardiovascular disease were assigned to three SWEETS different diets. The diets included a TMD with 4 tablespoons of olive oil daily, a TMD with 1 ounce of nuts daily and finally a low-fat diet. After five years, those on the low fat-diet had difficulty sticking to the diet while those following either variation of the TMD saw significant reduction of POULTRY, EGGS, risk for heart attack and stroke. CHEESE AND YOGURT Adherence to a TMD has also been associated with decreased risk of neurodegenerative diseases. A 2015 review article in the journal Molecules looked at several studies exploring the role of olive oil in disease prevention. Specifically, the polyphenols in olive oil have been studied for their neuroprotective and antiinflammatory properties. According to current research, cognitive decline in diseases like Alzheimer’s is linked to increased oxidative stress, and consuming a diet high in antioxidants, like the TMD, may help to protect against these conditions. Finally, the fish and seafood consumed in the Mediterranean eating pattern contain omega-3 fats — a type of polyunsaturated fat, which not only boosts heart health, but also is also beneficial for mood and cognition.
TIPS & TRICKS
Incorporate Mediterraneaninspired foods into your diet!
What about red wine?
Wine can be included as part of a healthy Mediterranean diet in moderation. This means no more than a 5-ounce glass per day for women and no more than 10 ounces per day for men. This amount has been shown to increase HDL cholesterol levels (the good kind), which is cardioprotective.
FISH AND SEAFOOD
FRUITS, VEGETABLES, GRAINS (MOSTLY WHOLE), OLIVE OIL, BEANS NUTS, LEGUMES AND SEEDS, HERBS AND SPICES
BE PHYSICALLY ACTIVE, ENJOY MEALS WITH OTHERS DRINK PLENTY OF WATER
■■ Swap the canola and vegetable oil in your cupboard for extra virgin olive oil. Use the olive oil to make salad dressings or drizzle over freshly made hummus. Cook with olive oil at low to medium heat to roast or saute meats, fish and veggies.
■■ Make a healthy Mediterranean style dessert with half a cup of
grass-fed organic yogurt, a handful of blueberries, 1 teaspoon of lemon zest and a drizzle of raw honey.
■■ Instead of snacking on chips and
salsa, make a Mediterranean-style snack platter to share with friends and family. Fill your platter with assorted olives, artichokes, grape tomatoes, cheese, nuts, wholegrain bread and grapes.
■■ Incorporate fish such as wild
salmon, tuna and sardines at least twice a week. When fresh wild salmon is not in the budget, keep cans of wild salmon in the pantry. Use canned salmon to make salmon burgers and place atop a bed of greens.
“To me, flowers are happiness.” – Stefano Gabbana | wellness360
| mAY/JUNE 2017
Cut on an angle to resemble the nib of a quill (â€œpenneâ€? means pen in Italian), the ridges of this pasta allow it to hold onto sauces well.
Ravioli is a stuffed pasta that can be filled with anything from meat to cheese to veggies to seafood.
These spaghetti-like noodles are hollow in the middle, meaning they hold sauce well.
Gnocchi are soft dumplings made of potato that do well with hearty sauces.
Also known as bowties, this type of pasta is often used in pasta salad, but can also be used in saucy dishes.
Picking the Perfect Pasta BY COLLEEN MCTIERNAN | PHOTO BY SINCERELY GONE PHOTOGRAPHY
Pasta comes in many shapes and sizes, but do you know what each shape is called? And do you know which type is best for different dishes? Check out this quick guide to some of our favorite types of pasta! Cavatappi
The rough shape of this twisted pasta holds olive oil and other sauces beautifully.
This oddly shaped pasta is designed to look like a radiator. The increased surface area of this pasta allows it to absorb flavor and hold sauces well.
Also known as shells, the larger versions can be stuffed and baked for a delicious result.
wellness360 | mAY/JUNE 2017
This small pasta resembles rice in shape and can be baked, incorporated into soups, or even served with a light sauce as a main course.
This corkscrewshaped pasta pairs well with just about any sauce and can be used in pasta salads as well.
These wide egg pasta strands are reminiscent of thin lasagna noodles. They are often used with heavy meat sauces.
| wellness360 | mAY/JUNE 2017
wellness360 | mAY/JUNE 2017 |
The keys to
Aside from the activities and people that typically bring a smile to your face, there are some things that you might not even realize are contributing to (or detracting from) your happiness. Learn more about your happiness now!
BY COLLEEN MCTIERNAN & nicole irving
The original smiley face
Nope, Forrest Gump can’t take the credit for the iconic yellow smiley face creation. According to Smithsonian.com, the original version is credited to the late Harvey Ross Ball, a graphic designer who was hired by The State Mutual Life Assurance Company to help create a symbol of happiness to raise company morale. Ten minutes and $45 later, the original yellow smiley was born.
the w o l l e y s Why i iness? of happ il ey ic onic sm Fr o m t h e c h a r a c te r e fac e to th sid e O u t,” “In Joy from is of te n s ha ppine s with the d as sociate . Bu t ow c olor ye ll r ight eb w hy ? T h d s u s of in c olor re m ich has wh sunli ght, n to li f t ve b e e n p ro s. our spir it
Seasonal Happiness Weather can actually influence your mood! Many people suffer from Seasonal Affective Disorder in the winter, which is believed to be due to the lack of light.
things that can help you feel happier today!
1. Write in a gratitude journal 2. Do something that you really enjoy 3. Get at least six hours of sleep 4. Exercise for 30 minutes 5. Give back to others 6. Spend time with your friends and family 7. Engage in a new and fun experience
DID YOU KNOW?
There are three main types of smiles According to a study from the University of Pittsburgh, the morphology and timing of smiles determine whether they are perceived as nervous/embarrassed, amused or polite.
Amused: A wide, openmouthed smile of a longer duration.
Nervous/Embarrassed: Characterized by greater downward head movement.
Happiness in the Workplace
According to a study published in Personality and Social Psychology Bulletin, hourly employees are typically happier than salaried employees.
Job satisfaction is considered to be one of the critical factors to overall happiness, according to a study from the University of Aberdeen.
wellness360 | mAY/JUNE 2017 | “There is no cosmetic for beauty like happiness.” – Maria Mitchell
Polite: A closed-mouth smile of shorter duration.
DID YOU KNOW? ■■ It is proven that putting something related to a negative stimulus/event in a box or envelope and sealing it will help relieve the negative emotions associated with it, making you feel better.
■■ Surrounding yourself with happy people can actually make you happier, too, according to a study published in the British Medical Journal.
■■ According to a study in the Journal of Clinical Psychiatry older people tend to be happier than young adults.
beware of these happiness destroyers! According to Happify©, these three key things will kill your happiness over time.
A lack of close friendships
Holding on to resentments
Comparing yourself to others
Smiles of the Stars
Can you guess which celebrities these smiles belong to? Answers below.
1. Eva Mendes, 2. Will smith, 3. Ellen degeneres, 4. oprah winfrey, 5. matt damon, 6. julia roberts, 7. tyra banks, 8. george clooney, 9. tom cruise, 10. ryan gosling. “Happiness is hard to recall. It’s just a glow.” – Frank McCourt | wellness360
| mAY/JUNE 2017
Summer Reading List! With summer comes trips to the beach and days spent lounging poolside, and what better way to spend that free time soaking up the sun than with a good book? If you are stumped for what to read, take inspiration from what the Wellness360 team will be reading this summer! “American Gods” by Neil Gaiman
If you are interested in mythology, then you will enjoy this modern fantasy. Read it and then catch up with the new series, which just premiered on Starz on April 30! – Colleen
“The Defining Decade” by Meg Jay
The author presents a great perspective about how your 20s are crucial to a successful, happy life. It is about making the most of your 20s in order to establish the life you want in the future. It is very influential in the decisions that I make today! – Delia
“The Man Who Was Thursday” by G.K. Chesterton
If you like Sherlock Holmes, you will enjoy this turn of the century detective adventure. It is packed with
symbolism, allegory and cultural commentary, and written by an author who inspired C.S. Lewis, J.R.R. Tolkien, Neil Gaiman and many more. – Maria
“What Alice Forgot,” “The Husband’s Secret” and “Big Little Lies” by Liane Moriarty The author is Australian so the writing and humor has a British feel to it. They are fun, easy reads, but still thought provoking and intelligent. – April
“Undress Me in the Temple of Heaven” by Susan Jane Gilman
This memoir follows two new college grads as they set out to travel around the globe, starting in the People's Republic of China. It's a great vacation read (perfect for those with a little summer wanderlust) and becomes a suspense-filled page-turner as one of the girls' behavior grows increasingly erratic. – Allison
“The Purpose Driven Life: What on Earth Am I Here For?” by Rick Warren
I'm at that time in my life where I want to know my purpose; what was I created for? You read a chapter a day for 40 days, which is perfect for my busy schedule. – Claire
wellness360 | mAY/JUNE 2017 | “He who avoids complaint invites happiness.” – Abu Bakr
“Brain on Fire: My Month of Madness” by Susannah Cahalan This is a fascinating story about Susannah Cahalan, an aspiring writer, and her descent into madness as she battles an undiagnosed illness. It is a gripping story that will make you question what you think you know!
My mission is to create personalized wardrobe and storage spaces that are balanced with beauty and function.
Amanda Carreon, Owner
YOUR HOME. YOUR STYLE. YOUR CUSTOM CLOSET! (352) 318-0818 AMANDA@ADIVINECLOSET.COM ADIVINECLOSET.COM VISIT ME ON HOUZZ.COM
VISIT ME ON FACEBOOK
| wellness360 | mAY/JUNE 2017
HOW TO MAKE YOUR HOME A
Happier Place BY TARYN TACHER
Your home is your sanctuary, or at least, it should be. After a long and strenuous day, you should be able to retire in an atmosphere that exudes calmness and peace. Your home should be a place where you feel safe and comfortable, somewhere you go to unwind and relinquish yourself from the struggles and stressors of the outside world. Your home is the place where you can shut the door, both literally and figuratively, on anything that adds unnecessary work, stress or deliberation — and once you close that door, everything within its walls should contribute to your harmonious unwinding. Because your home is meant to serve this all-encompassing purpose, it is important that it be relaxing, inviting and clutter-free.
wellness360 | mAY/JUNE 2017 | “Whoever said money can't buy happiness simply didn't know where to go shopping.” – Bo Derek
Everyday essentials Every morning, before you head out to start your day, think about how you want your home to look and feel when you return in the evening. Make your bed, rinse the gobs of toothpaste from the sink and take those dirty clothes off your desk chair and place them in the hamper. A quick cleanse in the morning can mean the difference between a carefree night on the couch and a laundry list of must-dos for when you finally walk back through the door into your so-called safe haven. These tasks may seem frivolous, but when left unattended to, they build up — and so does your stress level. A cluttered home translates to a cluttered mind, just as a clean home translates to a clear mind. Do yourself a favor by dedicating a few minutes in the morning to prepare your home for the evening. This way, when the day’s work is done, so is your brain’s. You can mentally turn off, unplug and relax.
Awaken your senses Walking into a happy home is a sensory experience. Make your home more inviting by acknowledging all five senses: sight, touch, sound, smell and taste. “I think the balance of all five senses creates a natural harmony needed to exemplify a happy home,” Amanda Carreon, owner of A Divine Closet, said.
“Perhaps what is most important to remember when aiming to make your home a happier place is to identify what makes YOU happy” Sight is the most obvious and the easiest to tend to. When furnishing and decorating your home, choose items that reflect your personal style, whether it be modern, traditional, full of color or neutral-based. Choose pieces that draw your attention in a positive way, either because of their color — cool tones like blues, grays, greens and purples tend to be the most calming — texture or shape. Select pillows, curtains, rugs and furniture with varying textures to satisfy both sight and touch. Fuzzy blankets and squishy pillows create coziness, while silky curtains and velvety upholstered
couches and chairs allude to lushness and opulence, and a distressed wooden dining set feels sturdy yet lived in. And while you may not associate sounds with your home, music has a powerful way of setting the atmosphere and regulating the mood of any environment. Soothing sounds and easy-listening music will give your home that feeling of serenity, while more upbeat tunes can foster your productivity — say, in the morning when you have much to do and minimal time to get it all done. To satisfy your sense of smell, think of scents that arouse fond memories and ones that put you at ease. You can light candles, display fresh flowers or potpourri, or use those plug-in and stand-alone devices that sporadically spray your chosen scent throughout your home. Smells like lavender, jasmine, vanilla and rosemary are calming, while cinnamon, cloves and allspice evoke warmth and recollections of holiday time with family and friends. When we think about the fifth and final sense, we cannot help but head to the kitchen — the place where our taste buds awaken with as simple a gesture as displaying a bowl of fruit, a cookie jar or a domed cake stand on the counter. But if you do not like having your food on display, you can fulfill your sense of taste by way of your sense of smell. According to Live Science, 80 percent of what we taste is derived from what we smell, so delicious scents, like citrus and berries, will do the trick.
Your home, your haven Perhaps what is most important to remember when aiming to make your home a happier place is to identify what makes YOU happy. “I believe what makes a happy home is the memories we create within it,” said Carreon. “To make those positive and memorable moments, it’s imperative to have a space that reflects your personality, rejuvenates your soul, and is something that you are proud of and want to share with others.” We are all different. We are all stimulated by different colors, comforted by different textures, annoyed by different sounds, aroused by different smells and disgusted by different tastes. Keep your likes, dislikes, wants and needs at the forefront of your mind as you work toward making your home a happier place because the happier your home is, the happier your mind, body and spirit will be, too.
Creating Your Happy Home Try one of these four products to get started.
Berkshire Blanket Modern Comfort Throw $19.99, Bed Bath & Beyond and Bedbathandbeyond.com
P.F. Candle Co. No. 10 Sweet Grapefruit Soy Candle $18, Pfcandleco.com
Xhilaration Jersey Ruffle Throw Pillow $19.99, Target.com
SpectrumTM Yumi 2-Tier Server $20.99, available online only at Bedbathandbeyond.com
“No one has a right to consume happiness without producing it.” – Helen Keller | wellness360
| mAY/JUNE 2017
Style + Gear FROM WORK TO WORKOUT
Clothes that Go from the Office to the Gym by EDWIN EXAUS
Squeezing in time for the gym can be draining — physically and mentally — especially if your 9 to 5 does not permit you to go at your ideal time. Planning to exercise after work seems like the best option, but deters many people because of the change from corporate attire to fitness apparel. The easiest option would be to wear your gym clothes to work and dash out the door when it is time to work out. Sounds silly, right? Well, not entirely. In the past few years, designers have been incorporating fun fitness fabrics into tailored clothing, making your yoga pants look like slim-fitted slacks and your transforming your button-down into a breathable, sweat absorbing machine. Whether you are a morning jogger or late-night-gym rat, for your next workout try these businessappropriate options that double as fitness gear.
MEN'S PANT EMF Journey Five Pocket Trouser $215, Saks Fifth Avenue Made with a fabric that allows for movability and temperature regulation, the journey five pocket trouser is a nice alternative to your everyday slacks. It not only has your typical front and back pockets, but also features a smartphone pocket to hold your phone or MP3 player while you workout.
SHIRT Mizzen + Main Washington $125, Mizzenandmain.com A structured approach to your gym tee, the Mizzen + Main Washington button-down is easy on the eyes and body. Crafted with 15 percent spandex, it allows you to move more freely than a typical button-down. Not to mention, the shirt is wrinkle resistant and dries within minutes.
SOCKS Bombas Marl Calf $12, Bombas.com If you are tired of constantly having to pull up your socks, it is time you throw them away and
try something new. Bombas uses Stay Up technology to help its socks stay in place, no matter the activity, and also features a reinforced footbed to provide extreme comfort. It is like they are not even there.
SHOE Cole Haan ZERØGRAND Stitchlite Wingtip Oxford $180, Colehaan.com The Cole Haan ØriginalGrand maintains the appearance of a classic wingtip oxford while still having the properties of a sturdy running shoe —flexible, breathable and lightweight with extra cushioning. You can either rock your new gym kicks with or without socks.
wellness360 | mAY/JUNE 2017 | “Life is about making your own happiness — and living by your own rules.” – Aimee Mullins
WOMEN'S JACKET Grey Heather Magnolia Jacket $59.95, Fabletics.com This semi-cropped jacket is perfect for casual Fridays at work. Made with a soft, spacedye fabric for ultimate comfort and hidden envelope pockets, you’ll be ready to jet out of the office and get in a quick workout before starting your weekend.
PANT Lululemon, Jet Pant $98, Shop.lululemon.com A cropped pant with hidden pockets and more room to wiggle in, the Jet Pant is the ultimate choice for comfort. Easy to adjust with a drawstring waistband, you’ll no longer have to worry about your pants squeezing your thighs or making you feel like a prisoner in your own clothing.
TOP Gap, Breathe V-Neck Tee $29.95, Gap.com This shirt is simple and perfect for layering. You can add a scarf for cooler climates or a thin cardigan for chilly offices.
SHOES Puma, Suede Classic Women’s Sneakers $65, Puma.com The gym is not the only place for your trainers — the office works, too! Although most job settings require a dressier shoe, some creative industries encourage a new twist on business casual. These suede classics are made with a breathable EcoOrthoLite sockliner for the best fit and maximum comfort. No matter whether you are running to work or on the treadmill, these shoes will be ready. “All who joy would win must share it. Happiness was born a Twin.” – Lord Byron | wellness360
| mAY/JUNE 2017
Style + Gear
Looking Good and Feeling Better by EDWIN EXAUS
From the outside looking in, you may think that the world of fashion is a tough and superficial world with an outrageous amount of rules. For example, staying clear of black and brown outfits, avoiding silver and gold accessories together, and the infamous no-no of wearing white after Labor Day. But out of those rules, there is only one that stands true: wear what makes you happy! Whether it is a sweater from a few seasons ago or your favorite cozy trousers, it is your right to dress however you choose. Many people stick to neutral colors in their everyday wardrobe because it is deemed work appropriate or professional. Honestly thinking, when was the last time you wore a pink blouse or green trousers to a job interview? Probably never. It is time to take a risk and let your personality shine as bright on the outside as it does on the inside! The colors we wear ultimately have an effect on our moods. Following the phrase, “when you look good, you feel good,” wearing or even looking at bright colors such as red and yellow releases a neurotransmitter known as dopamine that can heighten your mood and attention span. It can even affect your movement! According to an article by the Society of Neuroscience, dopamine is a messenger molecule that allows nerve cells to communicate. When there is a lack of dopamine, movements can be seen as delayed or uncoordinated. Certain colors are expected to exude certain emotions and moods. Lets take a closer look at the colors red, green, purple, orange, gray and black.
The color red has undertones of sexuality, power and cheerfulness. Red is bold and demands attention — just think about stop signs. Wearing red lipstick, a red top or tie immediately makes it the focal point of any ensemble. When wearing red you may feel as if you are in charge or be perceived as being very assertive.
Green has the opposite affect of red. Like the
color blue, green promotes positivity and causes you to be creative. According to a study published in the journal Personality and Social Psychology Bulletin, participants who were exposed to the color green while engaging in a creative task were more creative than their counterparts.
Kings, queens and people of noble status are typically associated with the color purple, which explains why you may feel regal or have a strong sense of leadership when sporting the color. You might feel like you can conquer the day while in purple.
Orange provides a sense of comfort and warmth. People may see you as approachable and friendlier when wearing this color. Picture autumn and how it decorates the sidewalks with its yellow, brown and orange leaves — it evokes a warm, tingly feeling. Black and gray have the same effect on a person’s mood. Both colors are very serious and give the appearance of extreme sophistication. You feel slimmer and elegant while wearing black.
WHAT CLOTHES MAKE YOU HAPPY? »
“Shoes. When I’m feeling down I like to walk around DSW. When I leave, I can feel the weight lift off of my shoulders.” – Sayeh Farah
» “Jeans and comfy pajama pants!” – Nicole Irving » “Soft, oversized sweaters because they make me feel safe, comforted and
happy; high heels because they give me a boost of confidence and make me feel empowered; and T-shirt dresses because they are functional, forgiving and comfortable, yet still professional.” – Ashleigh Braun
» “Sandals and shorts.” – Shane Irving 42
“I love comfortable, trendy sneakers. They're stylish and you feel like you can do anything.” - Delia Albert
wellness360 | mAY/JUNE 2017 | “Success is getting what you want. Happiness is wanting what you get.” – Dale Carnegie
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| wellness360 | mAY/JUNE 2017
Ask the Expert
Ask The Personal Trainer BY AKELA COLLINS
Akela Collins graduated from the University of Florida in 2006 with a degree in Telecommunications/Production. In 2008 she suffered a spinal injury that required surgery and physical therapy. She went from hardly being able to walk to completely rebuilding her body and returning to a normal life. In 2012 she earned her group exercise instructor certificate and her personal training certification from the National Academy of Sports Medicine in 2013. She joined the Gainesville Health and Fitness Personal Training and Group Exercise departments in 2015 and is now the director of Studio Q, a suspension-based training studio located at GHF Women in Thornebrook.
Do men and women need to train differently? Why?
Should I work out in the morning before work or after I get home?
My best recommendation in this area is to try several different times. Going in the morning for a few weeks can help you to establish if you feel good working out at that time. Then switch to a lunchtime or evening workout and measure your success rate. Were you more successful in the morning because you didn't have life commitments getting in the way? Did you feel stronger and more energized in the evening? I do not believe there is a right or wrong answer as long as you can develop a pattern of consistency. Consistency is key to the success of any program. For me it comes down to what specific workout I'll be doing. If I am doing cardio I will often do it in the morning before I go into work. For weightlifting I simply feel stronger in the midafternoon and know I will have a better workout if I wait until 3 p.m. I know that I am more likely to stay consistent, work harder and get it done if I am very specific about my time. This approach may not be feasible
Why can’t I just do cardio workouts?
While there is no denying that cardio is great for your heart, it simply will not make true noticeable compositional changes in your body like adding weights will. Apart from the aesthetic benefit, strength training helps you to increase bone density, improves balance and posture, and burns more calories for a longer period of time. In fact, strength training can even boost metabolism. The body has to work harder to maintain muscle mass, which means more calories are burned. For those who are wary of picking up weights, you can always stick to body weight-based movements. Body weight strength training is a fantastic way to begin a weightlifting regimen, and it gives you the opportunity to perfect form before you add additional weight.
When I get to the gym, should I do weight training or cardio first? If you plan to do both strength training and cardio in the same day, then I would recommend doing your cardio AFTER your weights. The body will need the energy stores (glycogen) to repair and rebuild your muscle following a strengthbased exercise program. If you deplete these stores with cardio before strength, you will have a lower success rate in developing muscle mass over time. I prefer that my clients have separate strength and cardio days, but sometimes this is unrealistic. If you need to do cardio before strength, try to give your body as much time to recover as possible before picking up the weights.
Is it better to workout in a group setting or on your own? Why? Similar to the question of time, there is no true right or wrong answer here. It all comes down to what you will be
wellness360 | mAY/JUNE 2017 | “Research has shown that the best way to be happy is to make each day happy.” – Deepak Chopra
PHOTO BY JESSICA GARRETT.
Generally speaking, no. Men and women can train the same, and the vast majority of exercises are safe for both. However, there are some types of exercises that pose a slightly greater risk for females. These are plyometrics, which are high impact, high intensity jump-based exercises. These exercises are a great tool for athletes and those who have demonstrated proficiency in all aspects of training. For me, it all comes down to risk versus reward, and the structural difference of females and males in the lower body is not something I feel should be ignored. The "Q angle" is the measurement of the hip to the knees to the ankles. Women have a naturally larger Q angle due to their larger hip width, which means that there is more pressure placed on their knees. This angle along with the generally higher risk of injury during a plyometric-based workout can lead to a greater likelihood of patellar and ACL injury for women. There are countless ways to challenge the body, and while plyo can be a great accessory component to an exercise program, I feel that it is a much riskier addition for females than males.
for everyone, but always keep in mind that if something isn’t working for you, you can change it.
more consistent with. I began my fitness journey in the group exercise setting. I found I was more likely to stay consistent if I had a set time that I was expected to be in a class. You canâ€™t discount what a great tool accountability can be when you are trying to develop habits. If you have a friend or an instructor that is expecting you to be in a class with them, it makes it much harder to miss! If you despise the idea of a group setting then avoid it at all costs. Exercise is something you are doing for YOUR mind and YOUR body. It is meant to be enjoyable!
How often should I work out? Depending on how hard you work out, you will need one to two days of rest each week. If you are doing a more strength-based workout, then I suggest breaking the workouts up throughout the week into different parts of the body, or even different movements. Here is an example of an exercise schedule I enjoy.
WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
HINGE/GAIT/GASSERS CARDIO LUNGE/SQUAT/HINGE ACTIVE REST DAY REST DAY
I find my clients to be more successful if we do not schedule workouts on the weekends. Instead they partake in a physical activity they find enjoyable, such as kayaking, hiking or swimming.
| wellness360 | mAY/JUNE 2017
Going Back To School on a Budget BY SELENA GARRISON
Aside from these typical routes of funding, adult learners have several other options. First, many colleges and universities will allow you to trade in your real-world experience for college credits. You may also be able to bypass some classes by taking their equivalent College Level Examination Program (CLEP) tests. Do you work for a large company that offers a “university”? These corporate universities may not grant degrees, but hundreds of their classes have been accredited, meaning you can get college credit for them and save BIG bucks. Additionally, it may be worth asking your employer about covering some portion of your educational costs. Up to $5,250 of the tuition assistance you get from an employer is tax-free! Speaking of taxes, the Lifetime Learning Credit gives you a tax credit for up to $2,000 spent on education each year. By spreading out your school expenses, you can save even more. Even if your program of study is one year long, spreading your costs over two tax years can earn you two years worth of tax savings.
So, you are thinking about going back to school. Perhaps you will be a first-time college student pursuing an associate or bachelor’s degree. Maybe you are going back for a graduate degree. You might want to advance within your chosen career field or branch out into a different field altogether. Regardless of why you are thinking about going back to school, it is likely you have some hesitation and more than a few questions. Thankfully, you are not alone, and there are many resources available to you. “Nontraditional” adult learners have actually become very commonplace in today’s college scene. According to the National Center for Education Statistics, 38 percent of those enrolled in higher education are over the age of 25 (estimated to increase by another 23 percent by 2019) and 25 percent are over the age of 30. In fact, the “non-traditional” student is now the norm instead of the exception! Kathryn Ivey, academic adviser at the University of Florida, said that adult learners are oftentimes more determined due to life experience. “They know their end goal and will do what they need to accomplish that goal.” Of course, one of the main concerns with going back to school is money. Will the cost (and potential debt) you incur be worth the
outcome? Going back to college might not be the best choice if the career or position you go into won’t pay back the debt you take on to pay for your education. You have lots of options for funding your studies, however. The most common ways to fund your return to school are through grants, scholarships and loans. Grants and scholarships are “free money” that does not have to be repaid. “Depending on the college or university to which the student is applying, there may be scholarships available for returning students in their specific field. Other organizations, such as the Kiwanis Club, local alumni clubs, and churches might also have scholarship funds available for students to apply,” said Ivey. A loan, on the other hand, is money that you borrow and must pay back with interest. It can be supplied by the federal government or private sources (like a bank).
of those enrolled in higher education are over the age of 25.
Kathryn Ivey’s last piece of advice for returning students is to get to know your academic adviser. “We are here to help make your two to four years go as smoothly (and quickly) as possible,” she said. “If you have a question, do not hesitate to ask it! However, do help your adviser out and come prepared for your meetings with questions and a potential plan to get you through.” Every credit that you don’t have to earn is money that you don’t have to spend. Every class that you don’t have to take is time shaved off your graduation date. Your academic adviser will be the best person to help you pave the path that works best for you and your goals!
wellness360 | mAY/JUNE 2017 | “The art of being happy lies in the power of extracting happiness from common things.” – Henry Ward Beecher
| wellness360 | mAY/JUNE 2017
Money Can’t Buy Happiness … Or Can It? BY SELENA GARRISON
We have all heard the old adage that “money can’t buy happiness,” but oftentimes it feels like a little bit more money would really make things easier. The fact is that both of these concepts are wrong … and right. It’s complicated. Let’s start with “happiness.” As described by the ever-wise folks over at MerriamWebster, happiness is a “state of wellbeing and contentment.” Years of research show that, in order to have a sense of well-being and contentment, basic physiological needs of clean air, water, food, clothing and shelter must be met. In addition, we have needs for personal and financial security/safety and good health. In the sense that money is needed to provide all of these things (to a certain extent) money does indeed buy some happiness. However, research also shows that beyond a certain point — that at which our needs are met — additional money does not contribute to a greater sense of well-being. Interestingly, a recent Gallup poll of 1,000 United States residents showed that emotional well-being rises proportionally to income only up until an average annual household income of $75,000. Beyond that point, no additional increase is shown. Additionally, researchers found that low income was associated with more intense negative emotions related to hardships such as poor health and divorce. Now let’s look at the second point that leaves people wondering if money can buy happiness: would having a little more money make life easier? My personal experience in financial education/ counseling, paired with a whole lot of research, has revealed that the more money we make, the more money we spend. Additionally, if we are not properly managing the money that we already have, we are not going to properly manage more money. In other words, making more money is not going to make your life easier (or increase your well-
While having enough money to cover your needs and learning how to manage it properly is obviously important to well-being, our financial status is certainly not the be-all and end-all of happiness. being) if you don’t know how to properly manage it. Oftentimes, when our income increases, our debt increases right along with it. Instead of saving or paying off existing debt when we get a pay raise, we keep spending and dig ourselves even deeper into debt, always living paycheck to paycheck without any back-up plan. This type of lifestyle causes a whole lot of stress, which, in turn, reduces our sense of well-being or happiness. So what does all of this mean? If your family makes less than $75,000 annually, are you doomed to a life of unhappiness? If your family makes more than $75,000 annually, have you reached your limit, with no additional happiness in sight? If you don’t know how to manage the money you have, are you doomed to a life of financial despair? NO! While having
enough money to cover your needs and learning how to manage it properly is obviously important to well-being, our financial status is certainly not the be-all and end-all of happiness. When we focus totally on well-being, we miss out on the other side of happiness: contentment. Instead of focusing on more money, more stuff, a bigger house, a nicer car, look at what you already have and be thankful for it. Cut back on the excess. Find something that you are passionate about and do it. Spend time with your family and friends. Enjoy new experiences instead of piling up new things. Look at your income as a vehicle to meet your needs, not the means for making you happy.
wellness360 | mAY/JUNE 2017 | “Everyone chases after happiness, not noticing that happiness is right at their heels.” – Bertolt Brecht
| wellness360 | mAY/JUNE 2017
Affirmations can put you in a positive mindset to make positive changes.”
the Power of
by DANIELLE SPANO
How much power does positivity really have? Positive thinking doesn't mean that you ignore life's unpleasant situations, but rather that you approach them in a more productive way instead of indulging in negative self-talk. Research by Professors Michael F. Scheier of Carnegie Mellon and Charles S. Carver of the University of Miami shows that positive people are more successful at overcoming obstacles and better at coping with adversity. So if positivity leads to productivity, how else can it help us?
wellness360 | mAY/JUNE 2017 | “My idea of absolute happiness is to be in bed on a rainy day, with my blankie, my cat, and my dog.” – Anne Lamott
The Broaden-and-Build Model created by Barbara Fredrickson, Ph.D., theorizes that positive emotions broaden the mind and eventually reduce stress, build a person’s character, and strengthen their social relationships. While it may seem that people are positive as a result of being “in a good place,” Fredrickson’s Royal Society report argues that positivity is not just a byproduct of an ideal situation — it is also a means to achieving that end-state. She explains that consistent positive emotions have long-lasting effects that support health as well as mental well-being. Positive thinking cultivates more than a psychological response. Johns Hopkins researchers discovered that positivity can reduce the chance of a cardiovascular event by one-third in people with a family history of heart disease. They found a strong link between positivity and health and cite that a positive outlook can even improve the outcome of a traumatic illness or injury. So, smile; your health depends on it! If thinking positive was easy, negative thoughts would not be so consuming. Worrying what others think, comparing yourself to others and judging what others should or should not be doing negatively affects our mood and anxiety level. The brain quickly stores negative stimuli and experiences into the memory while positive feelings take much longer to transfer from short-term to long-term memory. Our minds are conditioned to think negatively, and a study at University of Texas showed that 60–70 percent of participant’s thoughts were negative. “Improving awareness of your thoughts and thought patterns helps to make better decisions, lower anxiety, and increase mood to be more pleasant and positive,” Gainesville clinical social worker, Diane C. Bonomo said. Bonomo is a proponent of Rational Emotive
Rational Emotive Behavior Therapy ABC Model:
A B C D E
Adversity (activating event)
Dispute (irrational beliefs)
Effective (positive thinking)
Behavior Therapy (REBT), which teaches how to analyze a situation and change how you think about it in a more positive way. REBT is founded on the ABC model, where adversity (A) is met with an irrational belief (B) that causes negative internal consequences (C) or feelings. Believing an external force can cause you to feel a certain way is irrational, as you, alone, control your emotions. Proceed to dispute (D) the irrational belief by questioning your dysfunctional reaction. Finally, implement effective (E) new thinking by addressing the situation in a rational and positive way. For example, it is irrational to believe that you have to be great at and accomplish everything you attempt. With this irrational belief,
any instance where you are not successful at something will leave you feeling disappointed. Dispute this belief by asking yourself, “Aren’t I allowed a misstep? Will the world come crashing down if I am not perfect at everything? Is it necessary to succeed the first time or can I try again?” Now, change your thinking toward an effective solution. You may determine that this task is not your forte and that you still deserve credit for trying. Now you are not focused on disappointment and can begin to find an alternate solution to complete the task. Within moments, you self-correct from wallowing in the negative, a self-defeating activity, and transfer to a positive solution. While following ABCDE can point you in a positive direction, Bonomo said that combining the practice with affirmations can be very beneficial. Affirmations are regularly repeated, positive statements that focus your subconscious on a positive target. Like REBT, your affirmations should be rational and attainable. Don’t put irrational expectations on your affirmations! There is no magic timeframe for affirmations to show results. Affirmations can put you in a positive mindset to make positive changes. These mantralike repetitions keep your goals in the forefront and motivate you to accomplish them. Affirmations should build on your strengths and help you to self-correct your weaknesses. Done consistently each day over time, affirmations begin to guide your thoughts and reactions, making positivity less of a conscious effort and more instinctual. The more positively conditioned you are, the healthier you can be, both mentally and physically.
“Every gift from a friend is a wish for your happiness.” – Richard Bach | wellness360
| mAY/JUNE 2017
Just Keep Swimming PHOTOS BY SINCERELY GONE PHOTOGRAPHY Shot on location at sun country sports center West
Although Beau has played sports almost all of his life, he only got into swimming about 10 years ago as a low impact form alternative to other forms of exercise. Since then, this self-taught swimmer has competed in triathlons and aquabike races in an effort to maintain a healthy life doing something he loves. How do you live a 360life?
Eating correctly, exercise, massages when needed, acupuncture and training in general aren't a choice to me â€” they are as mandatory as paying taxes. I don't wake up at 5:15 a.m. each morning and think of reasons why I don't need to exercise. I respect myself, my wife, my kids and this one life God has given me too much not take care of the physical body I was given. Everyone has the time and money to have a healthy exercise, work and family life. It is making it a priority that derails most.
What is your wellness mantra?
Ferociously consistent self-discipline will bring you raging success in all you do.
How long have you been active/ competing?
I have been in sports my whole life. From elementary school until my late 20s I did soccer, baseball, wrestling, football, basketball, weight training and plenty of weird sports and activities in between. It wasn't until I was maybe 30 years old that I discovered swimming, and even then I only swam laps once every week or two. My dad always pushed swimming on me as a kid, but it wasn't cool in
wellness360 | mAY/JUNE 2017
the ‘90s. You didn't wear Speedos where I'm from. I don't think our town had a lap pool! By my early to mid-30s I was swimming several times a week, teaching myself proper technique by watching videos and talking to good swimmers. I noticed I was faster than most so I thought, “Maybe I should do that triathlon stuff.”
Tell us how you got started.
I started getting more serious about swimming maybe seven or eight years ago. I started swimming because I wanted something that I could do forever, that didn't hurt me (like running and heavy weights did), and that I enjoyed. I kept seeing folks in the pool at Gainesville Health and Fitness from 20 years old to over 80 years old, and they all looked physically attractive for their age. My wife has been an awesome triathlete for several years, so in 2015 she encouraged me to do my first race. I thought it was a great way to spend more time together. After a number of races I discovered a few things: I was always among the top five finishers overall in the swim, but not as dominant in the bike or run, and I didn't particularly love the bike and run. If triathlons are supposed to be fun, why not only do what you love? So late last year I started putting together relay teams for triathlons. I do the swim and I find friends who enjoy doing the bike and the run. Now I do only what I love and I get to build bonds with friends I like through the relay route. On occasion I'll do the "aquabike" race, which is a separate triathlon category where one competitor does the swim and bike only.
What has been your favorite competition?
Hands down the Augusta, Georgia Half Ironman was my favorite race last year. I showed up at the race with no team and not having been registered. It was sold out.
After a massive social media campaign looking for a team to join the day before the race, I found a relay team that needed a swimmer. It was a 70-plus-year-old married couple. The husband biked and the wife ran. I paid them my portion of the entry fee, we met and got to know each other, and I became their swim leg. It was an awesome down river 1-mile swim. There were over 2,500 competitors, including dozens of professional triathletes, and I had the fastest swim time of the day. More importantly it provided additional motivation and fun to my daily training routine.
What keeps you motivated?
Besides the obvious reason of wanting to live a higher quality life that makes me feel good,
If everyone knew what a 360life felt like, they would never go back.
don't we all just want to look great naked? I want to look awesome naked until I die. I'm sure my wife does, too. And of course I genuinely like competing against both myself and others in the water and trying to set a new personal record.
What are you training for right now?
I don't train for a specific race. I'm always training as hard and smart as I can as if there were a race every weekend because I enjoy being in the water and pushing myself. I would say the race I'm most looking forward to this year is the Augusta Half Ironman in September again.
What is your go-to diet?
The word "diet" irritates me. I can't stand all the gimmicks out there. I always shake my head because everything is marketed as a quick fix. Eating healthy really isn't rocket science, but Americans sure like the thought of shortcuts. I eat a serving of lean protein and a good carb at every meal as well as vegetables in two of my meals. I'll eat fruit in between meals, and I keep my sugar intake as low as possible. I have a gluten intolerance and a soy
“Happiness is a thing to be practiced, like the violin.” – John Lubbock | wellness360
| mAY/JUNE 2017
allergy so I avoid those. I have a couple cups of coffee to start off my morning and only drink water throughout the day. I avoid preservatives and all fake food (protein shakes, bars, etc.). One day a week (Saturday) I can cheat moderately. Unlike the many challenges of selling commercial real estate, my body is one of the few things I can control how well it performs. Why not go all out, especially when you receive 100 percent of the benefit?
What is the most important lesson being active has taught you?
That positive actions breeds more positive action. Developing a strong, active work ethic in exercise has a direct impact in my occupation and the energy I'm able to bring to my family.
What is your daily workout routine?
This changes all the time as I age. I'm always after the perfect balance so that I'm recovering in time before the next work out, not getting hurt, not sacrificing time with my family and not losing time for my real estate clients. I currently wake up at 5:15 a.m. three days a week to swim
between 4,000–5,000 yards (2.5–3 miles) and one additional day a week I wake up at 5:15 a.m. for Pilates. Sometimes I'll swim a fourth day if I'm feeling frisky. After work and on weekends I remain very active by working in my yard and playing pretty hard with the kids via soccer, football, swimming, etc. I have found that most elite athletes love their sports so much they tend to overtrain. I've been guilty in the past, but now that I've gotten smarter, I've found the power of sleep and recovery. At 41 years old I'm still setting personal records in the pool all the time.
What is one thing you wouldn’t swim without?
Besides obviously needing goggles, I would say my nose clamp piece. Something about the construction of my nose allows water to really easily travel in and out of my head, making it very difficult to swim or flip turn without a high degree of discomfort.
How would you encourage others to start living a 360life? Seek counsel from those who truly have a 360life. If everyone knew what a 360life felt like, they would never go back.
What is your favorite way to wind down from a busy week? I love working in my yard in the sweltering heat with my headphones on, sweating to death. My wife thinks I'm nuts, but I love it. Oddly, I also enjoy just going in my garage and having a dance party with myself to some old school hip-hop or funk music.
What is your favorite movie? “Avatar.” That tall, athletic blue female Avatar is super hot and reminds me of my wife ... minus being 10-feet tall, blue and having a long tail.
Favorite ways to relax? In a perfect world I'd be bass fishing in a boat on a river all alone and for as long as I wanted.
Favorite go-to meal or restaurant in Gainesville? The one we frequent the most is Blaze Pizza. I get their gluten-free pizza fully loaded with just about every topping you can get. If you put that many toppings on a pizza in most other places, you'd go broke.
Anything else you'd like to share? Choose an activity you actually like doing so it isn't a drag. There are too many people that say, "I need to go running to lose some of this weight." If you hate running, then you are setting yourself up for failure. If you like to just walk with your favorite music on, then walk your way to success. If you like to play racquetball, do it. Don't choose a sport or activity that sounds sexy, but that you hate doing. I love swimming, so I swim. I love selling real estate, so I sell real estate.
wellness360 | mAY/JUNE 2017 | “The most worth-while thing is to try to put happiness into the lives of others.” – Robert Baden-Powell
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| wellness360 | mAY/JUNE 2017
What Makes You Happy? “I love wandering through the outdoor garden center at Lowe's during springtime. Colorful flowers, freshly watered plants and a cool breeze all make my heart smile!”
– Allison R.
“The one thing that truly makes me happy is my marriage. It's the familiarity, the unspoken trust, the everyday ‘I love you’s,’ the unending support and the ongoing love, passion and respect of our marriage. It's going on 24 years and I can envision a true lifetime together. This is what makes me incredibly happy in life.”
– Lisa K.
“Spending time in the kitchen brings me joy. The act of preparing a meal is so therapeutic for me, from selecting ingredients, to washing, chopping, cooking and finally serving the meal to loved ones. Listening to music while I cook heightens the experience and elevates my mood. It also makes me happy to introduce people to new flavors and foods in a meal. What a way to nourish body, mind and spirit!”
“Watching my husband play chase with our kids, perusing the aisles of a used books store, a clean house and the beach!” – Olivia P.
– Claire C.
“I guess I’m very fortunate to have so many things in my life that make me happy — my wife’s smile, working in my yard, petting the dog, a good porter craft beer. I think what makes me happiest is seeing the type of adults my daughters have grown to be. I may not leave much of a mark in this world, but I know I’ve contributed (not nearly as much as my wife has) to adding three people much better than me to it. Second place would go to the Giants beating the Eagles.”
– Mike M.
From the iconic smiley face to the color yellow, there are many things that we instantly associate with happiness. But everyone has at least one special thing, whether it is a stuffed animal or a time of the year, that truly makes them happy. What makes you happy?
wellness360 | mAY/JUNE 2017 | “The measure of success is happiness and peace of mind.” – Bobby Davro
“Comics. They have always been in my life in one way or another, from reading whatever I could get my hands on in my youth, to my growing collection now as an adult. The comics I love to read now are often the result of a single person putting pencil and ink to paper. I think there is something special about the direct communication between creator and reader that this medium allows.” – Lance R.
| wellness360 | mAY/JUNE 2017
We Did It!
From 5Ks and hikes to financial triumphs, these Wellness360 readers deserve to be celebrated! ALLISON'S
SUCCESS STORY My sister and I had been looking for fun ways to get more active and The Great Inflatable Race sounded like a perfect fit! It was the first 5K that we had done as a family and it was really fun to get outside and get moving while also getting to play. The course had 10 different inflatable obstacles to get through and we had a great time challenging ourselves — some of the obstacles were more difficult to get through than I expected! We are definitely going to be looking for another race soon!
My friends and I decided to do a 26-mile loop in the Nantahala National Forest, part of which joins with the Appalachian Trail. Although it had been planned for some time, I didn't decide to join until about a week before the trip. This was my first full camping experience, so I quickly had to ensure I had everything I needed. I was also concerned that I was not in good enough shape to keep up with my more experienced friends. In the end, the trip was a lot of fun, and I definitely want to go back. The scenery was amazing, and I would like to experience it during different seasons to see how it changes. There were some rough parts along the trail, but we all managed to keep a good pace. I would definitely recommend a trip like this to anybody who enjoys being outdoors.
I recently became debt free by paying off a $35,000 graduate school loan in 13 months. The decision to pay it off came down to math. When I ran the numbers and saw the amount of money I would pay over time in interest it made me sick — I realized I could do so many other things with that money. I also calculated how much I would have in investments if I took my monthly loan payment and invested it well over the life of the loan. After seeing the numbers I was fired up and challenged myself to pay it off as aggressively as I could. I kept my calculations posted up where I would see them regularly as a reminder of my “why.” The one thing I did that was critical to my success was making a budget at the beginning of every month and sticking to it. I did some of the obvious things, not eating out/ cooking all my meals, dropping cable for an AppleTV, etc. but writing out the budget every month (since expenses fluctuate) was key. Once I tracked expenses and saw how much I was “wasting” it was easy to see where I needed to cut back.
Have your own "We Did It!" moment you'd like to share? Send a photo and a description of your accomplishment to Colleen@irvingpublications.com. 58
wellness360 | mAY/JUNE 2017 | “Until you can be happy, you can't facilitate happiness for anybody else.” – Wendy Raquel Robinson
PHOTOS SUBMITTED BY FEATURED PARTICIPANTS.
JUAN PABLO'S SUCCESS STORY
Community Thursday, May 4 – Sunday, May 7 Suwannee Bicycle Association Spring Pedal ‘n’ Paddle Festival
Stephen Foster Folk Culture Center State Park White Springs, Florida Suwanneebike.org
Friday, May 5 2017 Alachua County Torch Run 5–7 p.m. Tiogatowncenter.com
Saturday, May 6 Clermont Waterfront Festival Dragonboat Race & 5K 7:30 a.m. – 4 p.m. Lake Minneola Clermont, Florida Nbcfl.org
Wednesday, May 17 The Sisisky-Klepping Endowed Annual Lecture for Women’s Health 5:15–7:45 p.m. WJCT Studio Jacksonville, Florida Eventbrite.com
Sunday, June 4 Healthy Habits 2017 hosted by Barre Forte and Ideal Weight Management
One Love Cafe Contact Brinn Strange at email@example.com or Rose Gleichowski firstname.lastname@example.org for more information
Saturday, May 20 NAS Jax Armed Forces Day Half Marathon & 5K 7 a.m. Naval Air Station Jacksonville Jacksonville, Florida Runsignup.com
Saturday, May 20 Beach Fest 5K/10K & Run/Swim/Run 8 a.m. Jacksonville Beach Lifeguard Station Jacksonville, Florida Active.com
Saturday, May 20 Florida STEM & Health Expo
11 a.m. – 3 p.m. River City Science Academy Gymnasium Jacksonville, Florida
Saturday, May 20 May Day Glow Run Saturday, May 6 Moonlight Walk at Kanapaha Botanical Gardens 7–11 p.m. Kanapaha Botanical Gardens Kanapaha.org
Saturday, May 13 Caveman Challenge
8:30 a.m. Jervey Gantt Aquatic Fun Center Ocala, Florida Wilpowerfoundation.org
Saturday, May 13 33rd Annual Windsor Zucchini Festival 9 a.m. – 4 p.m. Afn.org
Sunday, May 14 Mother’s Day Sunday, May 14 Girlz on Fire Women’s Triathlon & 5K 7:30 a.m. Waterfront Park Clermont, Florida Sommersports.com
1–10 p.m. The Square at Tioga Town Center Tiogatowncenter.com
Saturday, May 20 Noche de Gala
7 p.m. – Midnight Stephen C. O’Connell Center Sebastianferrero.org
Monday, May 29 Memorial Day Friday, June 2 – Sunday, June 11 Gainesville Area Rowing Adult Learn-To-Row Course Newnans Lake, Powers Park Gainesvillearearowing.com
Saturday, June 3 Tour de Melon 7:30 a.m.
Charles Strickland Recreational Park Chiefland, Florida Raceroster.com
Saturday, June 3 Running of the Donuts
8 a.m. 4255 SE 58 Ave. Ocala, Florida Runningofthedonuts.itsyourrace.com
Tuesday, June 6 Florida Track Club Twilight Track Meet 6:30–9 p.m. Percy Beard Track at the University of Florida Floridatrackclub.org
Saturday, June 17 Father’s Day Triathlon 7 a.m. Moss Park Orlando, Florida Epicsportsmarketing.com
Sunday, June 18 Father’s Day Wednesday, June 21 Summer Solstice
(The longest day of the year!)
Saturday, May 27 Crystal River Triathlon Series – Sprint 1 6–10 a.m. Fort Island Gulf Beach Crystal River, Florida Drcsports.com
“Happiness seems made to be shared.” – Pierre Corneille | wellness360
| mAY/JUNE 2017
wellness360 | mAY/JUNE 2017 |
The Happiness Issue! | The Cheeriest Places in The World, Tips for Dining Mediterranean Style, and More!