Page 1

THE H2O

EXPLOSION! P. 24

GAINESVILLE'S

VANCE ELSHIRE

COMPLETES

+HEALTHY

THE EXCURSION OF

A LIFETIME

58 EPIC

ADVENTURES

AND YUMMY

ICE CREAMS: FACT OR FICTION?

RIGHT HERE IN YOUR BACKYARD! May/June 2018 • Volume 3 • Issue 1 wellness360magazine.com WELLNESS360 | MAY/JUNE 2018

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PUBLISHER & EDITOR-IN-CHIEF Nicole Irving ASSOCIATE EDITOR Colleen McTiernan SENIOR GRAPHIC DESIGNER Claire Stortz GRAPHIC DESIGNERS Tanya Consaul, Emily Purvis VICE PRESIDENT OF SALES Shane Irving ACCOUNT EXECUTIVES Betsy Langan, April Tisher EXECUTIVE ASSISTANT Sayeh Farah ADMINISTRATIVE ASSISTANT Ashleigh Braun CONTRIBUTING PHOTOGRAPHERS Tanya Consaul Photography, Jimmy Ho Photography, Kristi Bernot, Pete Pontone

EVENT PHOTOGRAPHER Kara Winslow EDITORIAL INTERNS Elayza Gonzalez, Christy Piña CONTRIBUTING WRITERS Ashleigh Braun, Lauren Fischer, Jessica Franklin, Elayza Gonzalez, Nicole Irving, Dr. Nausheen Khuddus, Colleen McTiernan, Christy Piña, Chris Pregony, Melissa Smith, Danielle Spano, Ted Spiker, Tracy Wright

MAILING ADDRESS

PHYSICAL ADDRESS

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

wellness360magazine.com wellness360@irvingpublications.com Wellness360 is a registered trademark property of Irving Publications, LLC. All rights reserved. Wellness360 is published by Irving Publications, LLC. © 2018 Irving Publications, LLC reserves the right to edit and/or reject any advertising. Irving Publications, LLC is not responsible for the validity of any claims made by its advertisers. Nothing that appears in Wellness360 Magazine may be reproduced in any way, without written permission. Opinions expressed by Wellness360 Magazine writers are their own and do not necessarily reflect the publisher’s opinion. Wellness360 Magazine will consider all never before published outside editorial submissions. Irving Publications, LLC reserves the right to edit and/ or reject all outside editorial submissions and makes no guarantees regarding publication dates. The information found in Wellness360 Magazine does not constitute individualized medical advice. You must NOT rely on the information in this magazine as an alternative to medical advice from your doctor or other professional health care provider. If you have any specific questions about any medical matter you should consult your doctor or other professional health care provider. If you think you may be suffering from any medical condition you should seek immediate medical attention. You should never delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of information in this publication. Wellness 360 Magazine assumes no responsibility for any circumstances arising out of the use, misuse, interpretation or application of any information supplied within the magazine. Always consult with your doctor for appropriate examinations, treatment, testing and care recommendations. Do not rely on information on in this magazine as a tool for self-diagnosis. You exercise your own judgment when using or purchasing any product highlighted in Wellness360 Magazine. Wellness 360 Magazine assumes no responsibility for errors or omissions in this publication or other documents that are referenced by or linked to this publication.


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Editor's Note

adventure is out there! According to Webster’s Dictionary, adventure is defined as an undertaking usually involving danger and unknown risks. Some seek the thrill of adventure, while others avoid those unknown risks at all costs. The number of different adventures life can take you on is as vast as there are stars in the sky. Adventure can take the form of an escape, like hiking the Appalachian Trail. It can also mean exploration and learning, like going back to graduate school after a long hiatus. Adventure can even mean signing up for a half marathon with your friends and going through with it even though you never trained (read what I learned from my crazy adventure on page 16)! But, adventure can be as simple as trying new foods, exploring new towns and meeting new people. The best part is that adventure is out there, just waiting for you to experience it.

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WELLNESS360 | MAY/JUNE 2018

Two years ago, I embarked on a new adventure — Wellness360 magazine. During the last two years I have met some of the most amazing people and squeezed in an adventure or two of my own. Between eating raw meat and digging for diamonds, I am not sure how much more adventurous it can get! Thank you for being a part of the most amazing two years. I cannot wait to see what new adventures the next year brings!

Nicole Irving, Publisher, EIC Nicole@irvingpublications.com


MAY/JUNE 2018

48

features 36 Florida Adventure Bucket List

Find your next exciting experience right here in your state.

48 Living the Dive Life

Discover a whole new world - underwater!

/wellness360magazine ON THE COVER Our cover photo was shot on location at Ginnie Springs by Pete Pontone. Check out page 51 for more about the diving opportunities Ginnie Springs has to offer!

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WELLNESS360 | MAY/JUNE 2018

@wellness360mag @wellness360mag /wellness360mag

DIVING PHOTO BY KRISTI BERNOT.

CONNECT WITH US


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WELLNESS360 | MAY/JUNE 2018

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Take Care of You. 352.331.3332 AllAboutWomenMD.com

Helping You Live a Healthy Lifestyle.


MAY/JUNE 2018

in every issue HEALTH

MIND MATTERS

10 The Adventurer's First Aid

42 The Season for

Kit Essentials

12 Here Comes the Sun

SPOTLIGHT360 PHOTO BY JIMMY HO PHOTOGRAPHY. STANDING DESK MAT PHOTO COURTESY OF MANUFACTURER.

FITNESS

18

14 Ted Talks: Sole to Soul 16 13.1 Things I Learned

Running the Disney Princess Half Marathon ... the Wrong Way!

18 Preparing Your Body for the

Long Haul

Self Acceptance

44 Understanding Alzheimer's Disease

FINANCE 52 Traveling on a Budget

COMMUNITY 58 We Tried It! 59 Calendar

20 Climbing Your Way to a Healthy Lifestyle

STYLE + GEAR 22 Dive On In!

NUTRITION

32

54 SPOTLIGHT360: Meet Vance Elshire

Learn what inspired Vance to participate in this year's Everglade's Challenge.

24 Flavored Waters 26 Getting Chili 28 How to Properly Fuel Your

Body for Fitness

30 Healthy Ice Cream

LIFESTYLE 32 A Standing Ovation 34 How to Take Photos Like a Pro

ASK THE EXPERT

44

40 Ask the Ophthalmologist

WELLNESS360 | MAY/JUNE 2018

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Health

The Adventurer's First Aid Kit Essentials BY ELAYZA GONZALEZ

Outdoor adventures can be filled with fun, excitement and wonder, but they can also be dangerous. That is why it is important to be prepared for every possible situation by having a disaster-proof first aid kit ready at hand. Sometimes a small box containing the essentials can be the difference between life and death! Here is what every self-respecting explorer should keep in his or her first aid kit.

BASIC FIRST AID KIT

(as recommended by the Red Cross)

A HIKER’S FIRST AID KIT • • • • • • • • • • • •

Multi-use tool that includes a knife, scissor, scalpel and blade Irrigation syringe that can be used to flush and clean wounds, as recommended by the Washington Trail Association Suction syringe that can be used to clear mouth of fluids, which can help when doing CPR Safety pins to help remove splinters or fasten an arm sling Aloe vera gel to provide relief for minor burns Antihistamines to treat pollen allergies or reduce reaction to bites and stings Antacid tablets to provide relief from diarrhea and intestinal infections Oral rehydration salts, or electrolyte salts and glucose, to treat dehydration, heat exhaustion or loss of fluids from vomiting or diarrhea Duct tape to patch holes in tents, backpacks, etc. Water purification drops Leukotape to prevent blisters Friction defense stick to protect against chafing

Potable Aqua Water Purification Tablets $8.99, DICK'S Sporting Goods

Coghlan's 4-in-1 Whistle $5.99, Bass Pro Shops

A PADDLER’S FIRST AID KIT • • • • • •

Sunscreen to protect you from getting some serious sunburns Lip balm with SPF protection for your lips Personal flotation device Whistle to call for help in case of emergencies Aloe vera gel to soothe sunburns Dry bag/box to store your first aid kit

Zippo 6 Hour Hand Warmer $14.99, DICK'S Sporting Goods

A SKIER’S/SNOWBOARDER’S FIRST AID KIT • • • • • Leatherman Surge Multi-Tool $109.95, Leatherman.com

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WELLNESS360 | MAY/JUNE 2018

Headlamp to help you see at night Coban wrap, a water-resistant, self-adhesive and reusable elastic band, which can be used as a bandage in the snow Lighter to help you start a fire in the freezing temperatures and sterilize equipment Hand warmers Wire mesh splint

Life Bivy Emergency Sleeping Bag $19.95, Amazon.com

PHOTOS COURTESY OF MANUFACTURERS.

• Absorbent compress dressings • Adhesive bandages • Adhesive cloth tape • Antibiotic ointment • Antiseptic wipes • Aspirin • Blanket • Breathing barrier (with one-way valve) • Instant cold compress • Hydrocortisone ointment • Latex gloves • Scissors • Roller bandage • Sterile gauze pads • Oral thermometer • Tweezers

All outdoor activities differ in difficulty and danger. Before planning your next outdoor adventure, consider any specific essentials that must be in your first aid kit. Whether your next escapade consists of hiking or kayaking, these are some activity-specific essentials to keep handy in your first aid kit.


WELLNESS360 | MAY/JUNE 2018

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Health

Here Comes the Sun How Being Outdoors Can Benefit Your Health BY TRACY WRIGHT

than those who only exercised indoors. This is tied to a theory known as biophilia, which suggests that human beings seek an innate relationship with being outdoors and around animals, plants and flowers. Thus, exercising in nature can be more pleasurable.

Mental Benefits

Finally, the psychological benefits of being outdoors and in sunlight cannot be understated. In a 2015 study, researchers at Stanford University found that those who walked in nature experienced less anxiety and negative thoughts and more happiness, confidence and self-fulfillment. The study found that activity in the frontal cortex of the brain, which may lead to negative thoughts, was decreased among those who walked in a natural setting. A Japanese practice known as forest bathing — or spending an extended period of time in a wooded area — has begun to trend worldwide, including in the United States. Participants are encouraged to walk, hike, run or even practice yoga or meditation in a forested area. Typically, they feel calmer and centered after this experience. Studies conducted in Japan have shown multiple mental health benefits, and it has become a core part of Japanese preventive medicine.

We have all heard the term “getting a bit of fresh air,” to help clear the mind, but it turns out that being outdoors has been scientifically proven to improve mental and physical health!

Physical Benefits

One of the most obvious reasons for going outside is the abundance of vitamin D found in sunlight. Getting enough vitamin D is key to maintaining a healthy immune system. Those who do not get enough of this vitamin are more likely to suffer from osteoporosis, cancer and Alzheimer’s disease. “Adequate vitamin D levels maintains bone and muscle strength,” Nanette Hoffman, M.D., an internal medicine physician at the Senior Healthcare Center in Springhill, said. “Small amounts of sun exposure — 5–10 minutes of exposure of the arms and legs or the hands, arms, and face — two or three times per week is generally adequate for vitamin D levels along with an adequate dietary intake of vitamin D usually found in dairy products and seafood.”

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WELLNESS360 | MAY/JUNE 2018

Exposure to sunlight each day can prevent and even reverse symptoms of Computer Vision Syndrome, caused by increased exposure to artificial light through screen time. Symptoms of CVS can be blurred vision, eye irritation and headaches. A 2008 study in the Archives of Ophthalmology also found that children who are increasingly exposed to more artificial light can help to prevent the development of nearsightedness with two hours of exposure to sunlight each day.

Adequate vitamin D levels maintains bone and muscle strength.”

-Nanette Hoffman, M.D.,

Sleep can also be improved via exposure to the outdoors. Sleep patterns are related to the circadian rhythm, which in turn is associated with sunlight. When we spend too much time indoors, it can alter our circadian rhythms. Early exposure to morning sunlight can help to recalibrate and improve sleep cycles.

"My family and I often take hikes outside. It is a great way to bond together without the distraction of electronics," Jennifer Wicke, Gainesville mom of three, said. Her and her family hike local trails and plan to travel for a hiking vacation in Banff National Park this summer. “We always turn off our phones and encourage the kids to notice all of the natural wonders around them and use their imagination. For me personally, trail running outside is a form of meditation. It helps to center me and I feel more relaxed.”

Being outdoors also makes you more likely to engage in physical activity. A 2012 study in the International Journal of Behavioral Nutrition and Physical Activity showed that older adults who were physically active outdoors at least once a week exercised more

The verdict is in — next time you need a physical or mental boost, ditch your device and head outdoors. “Overall, being outdoors and active are related to greater self-reported physical functioning ... and less depression,” said Hoffman.


Fitness

Sole to Soul BY TED SPIKER

TED TALKS THE HUMOROUS SIDE OF HEALTH

Mount Mitchell

On the 1–10 adventure scale (1 being snuggled in bed, 10 being an Everest attempt), I would probably rate myself at about a 4. Try new things? Yes. Do so when there is a high chance that you will plummet to a floor of rocks? Not so much. In the journey to get and stay healthy, I have always found value in controlled adventures — that is, having experiences where you get mini-rushes from attempting something you have never done. Over the years, I have tried sticking my toes in those waters. Once, I joined a team for an adventure race — a half-day competition where a group of five had to mountain bike, canoe, swim, run and hike together over rough-ish terrain. Early in the day, I snapped the seat right off my bike while cruising downhill, which made for a spectacular crash and was a wakeup call to lay off the mashed potatoes. Twice I have plugged through Tough Mudders — 12-mile obstaclecourse events in which you climb,

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WELLNESS360 | MAY/JUNE 2018

scale, trudge, run through dangling high-voltage wires, and jump in a trash bin of 35 F ice-filled water just to swim to the other side to get out. In both of those multi-hour events, I would not have been able to finish had I not had friends (and strangers) help me up and over the walls. One obstacle is a 15-foot slippery quarter-pipe wall in which you run as hard as you can, leap up, and hope to the deity of your choice that some folks will grab your hands and lift your puddingpacked paunch up to the top. (And by “your,” I mean “my.”) One of my most memorable adventures came when I met up with some college friends for a weekend trip. We had decided to do a nice, easy hike up Mount Mitchell in North Carolina. Halfway up, the sole just came right off of one of my hiking boots. Apparently, the old shoes had some rubber rot, and it just separated from the shoe with no warning. Walking in one full boot with the inside liner of the malfunctioned boot touching the terrain was slightly uncomfortable

on the rocky paths. Close to the top, the second sole came off. So I was left with essentially just socks to walk all the way back down the mountain to our car. Our pace slowed over the hours, as each step had the potential to bring a string of “sonuvas” out of my mouth. We had headlamps when the darkness came, but we could not see much of the trail. My friend Mark stayed with me each step (literally that day and metaphorically throughout our lives), letting me hang on to his shoulder, even though I slowed us way down. I apologized, but he was unfazed. He told stories of the day that the same thing had happened to him. We earned our mashed potatoes that day, and came away with new stories to share. But it was also a reminder that the best adventures are not always about what you accomplish, but who you accomplish them with.

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


Fitness

BY NICOLE IRVING

Things I Learned Running the Disney Princess Half Marathon ‌ the Wrong Way!

When I signed up for the Disney Princess Half Marathon, I had every intention of training. But, before I knew it, race day was here and I had not even started training. I was bound and determined to get that medal, though, and along those 13.1 miles, I learned some valuable and painful lessons.

1. TRAIN

I know, it sounds like a simple, reasonable thing to do, but I did not do it. I found every excuse in the book not to train and, well, I paid dearly for it. In fact, over a month later, I was still feeling the effects of what I did. Lesson Learned: Unless you truly plan to dedicate time to training for 13.1 miles, do not sign up for a race that requires you to walk farther than from your bed to the bathroom. Training is key!

2. HYDRATE DURING THE RACE

Again, sounds like a simple idea, but with the balloon ladies that dictated the pace getting closer, time ticking away and clusters of people by the hydrating stations (that should have been my first clue to stop), I decided to skip every other one. This was a mistake. Temperatures were closing in at 90 F and I know I was as dehydrated as a raisin by the end.

3. TRY ON RUNNING ATTIRE PRIOR TO NIGHT BEFORE

Full disclosure, I had previously worn the majority of my running outfit before, but there were some key pieces I was taking the tags off of the night before. Bad idea, as my top did not fit correctly, in fact, it did not fit at all. Thankfully, I was able to wear my new Disney marathon shirt to round out my outfit. Lesson Learned: Try on your complete outfit, undergarments included, BEFORE leaving home for the race.

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WELLNESS360 | MAY/JUNE 2018

PHOTO COURTESY OF NICOLE IRVING.

Lesson Learned: Stop and hydrate often!


Fitness 4. KNOW WHERE TO GO

We decided to drive ourselves instead of taking a shuttle and in doing so, left fairly early with plenty of time to spare. Thank goodness, because I was able to route us to the Epcot “Cast” parking lot. Note, this is not the correct parking lot for racers and we got no farther than the parking guard who promptly had us turn around. Lesson Learned: Leave early if you are going to drive yourself and put the right coordinates in your phone.

5. TRAIN WITH OTHERS, OR BE LEFT IN THE DUST

When my girlfriends said “let’s sign up to run a half marathon,” I jumped for joy. It was on my bucket list and what better way to do it then with my most amazing friends? Well, that did not quite work out that way. Since we had not been training together, our paces were different, which meant I lost them in the first five seconds of a 13.1-mile run. Lesson Learned: Train together or go in knowing you will be alone for the majority of the race.

6. LEAVE THE BLING AT HOME

When I run, my hands swell. Well, during the 13.1 miles, my hands did more than swell up a bit; each finger turned the size of a pickle! So, when I looked down and saw my newly shaped fingers swelling around my wedding rings, I knew I was in for some trouble.

Lesson Learned: Check out your equipment! Try it on and make sure it all works like you want it to.

9. GO TO THE BATHROOM WHEN YOU NEED TO

Again, this sounds like common sense. But, I was behind the pacers and was fearful of getting swept up, so I did not go. I do not think this helped in any way. Lesson Learned: Go to the bathroom!

10. STOP AND ENJOY IT

I was so worried about running out of time that I did not stop to pose or get a cute photo with any of the characters. Instead, all I have are hot, sweaty memories! Lesson Learned: Even if you are behind the pacers, stop and get at least one good photo with a character or by a mile marker to frame.

11. SHOES ARE THE GATEWAY TO HEAVEN

So, I knew the rule that I should not wear brand new shoes for the race. But, somewhere between miles 8 and 10, my toes hurt more than my swollen pickles of fingers. Later, at a lunch the next week, someone chimed in with the tip that my shoes should have been a size larger than usual since my feet would swell while running. Who knew?

Lesson Learned: Do not wear rings if you are prone to swelling.

Lesson Learned: Seek proper guidance as to what kind of shoes to wear if you want any chance of walking again! My toes are still not healed. Ouch!

7. SMILE

12. BE MENTALLY PRESENT

As I was running, I noticed all these camera people. I thought that individual runners must have hired them to capture their photo, like the photographers at my kids’ gymnastic meets. WRONG. They get a photo of everyone! Lesson Learned: Smile at the camera crew — trust me!

8. TRY OUT ALL ELECTRONICS BEFORE THE RACE

I thought I was so clever. I had my running earphones, downloaded some great running music and got a fun fanny pack. I was ready to go! Not quite. I had not checked out my earphones prior to getting ready and I discovered that one of the soft earpieces was GONE!

I think I talked myself out of actually finishing the race prior to even walking up to the start line. I knew I had not trained and I was rethinking my decision to have sangria and a burger for dinner the night before. By mile 5 I was swearing at myself and praying for it to monsoon over me so I could drown out my sorrows. Needless to say, I most likely talked myself out of being able to cross the finish line. Lesson Learned: Be positive! Completing the race, whether with friends or alone, is just as much a mental game as it is about your physical strength.

OWN IT I only completed 10.3 of the 13.1 miles. I fell behind the 16-minute mile balloon lady pacers somewhere between miles 5 and 7. My little legs could not keep up. At a certain point they do a “hard sweep.” This is when they block the roads with cop cars and “make you” get on the bus to head back to the start. I was later told that they cannot actually make you get on, but I welcomed that air-conditioned bus like nothing else! When the bus came to a stop back where we started and I stood up, it felt like my legs each weighed 200 pounds and I hurt in places I did not know existed. As I walked down the steps from the bus, I was offered a wheelchair — I looked that bad, I guess. I quickly turned it down and as I rounded the corner, they presented me with a beautiful medal. When I walked out to meet my girlfriends, I was not where I thought I was. See, the bus does not drop you at the finish line, because if you are on the bus, then you did not finish. But, it was OK. I still did it. Despite all the things I did not do right, I was still able to complete 10 miles, and that is something of which I am very proud. So, although my medal was not given to me at the finish line, I accepted it on the fact that I completed 82 percent of the race, and that was good enough for me! Lesson Learned: There is always next year!

WELLNESS360 | MAY/JUNE 2018

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Fitness

Preparing Your Body for the Long Haul BY CHRISTOPHER PREGONY, BS, CSCS

putting your pack on with what you think will be close to the weight that you will be carrying and walking around. Most beginners start out with too much weight. A general rule is to carry around 20 percent of your body weight. For example a 150-pound person would carry around 30 pounds. Practice on a couple of local trails, or even walk across town. Most hikers will start off with around 10 miles a day, and as they adapt they can push it to over 20. THE GYM There are a few exercises that can help set your body up for the long haul, including lunges, squats, deadlifts, farmer carries and shrugs. PRACTICE THE CLIMBS! This involves putting the pack on once again and simulating climbing up an incline. In Gainesville, the stadium is the best place to go. Walk the bleachers with your pack on. Start with one to five trips per workout, working your way to over 20 as your body adapts. PRE-HIKE NUTRITION Most people lose weight while embarking on a thru-hike. For someone with a slight build, it may be a good idea to pack on a few pounds before the hike to counteract the weight loss.

Thru-hiking, or through-hiking, refers to hiking a long trail from start to finish. For example, the Appalachian Trail starts in Georgia and ends in Maine, a distance that is roughly 2,200 miles. Many people have attempted to make it from start to finish, but most fall short. If you are contemplating participating in such an endeavor, the No. 1 thing you must have is TIME. It takes most people about six months to finish the AT. Here in Florida we also have the Florida National Scenic Trail, which at roughly 1,300 miles takes people about three months’ time to finish. 18

WELLNESS360 | MAY/JUNE 2018

Aside from time, one must prepare. This includes choosing the appropriate gear, mapping out where you will replenish your supplies along the way, and squaring away your life so that you can take six or so months off. For many, a thru-hike is a journey of self discovery. There are not many who have completed such a hike that did not want to quit at some point during the journey. There is no true way to physically prepare for hiking every day for six months straight. However, there are some things you can do to get your body primed for the trip. It would be smart to begin your training a minimum of three months before your actual hike. GET OUT AND WALK! Most people complain about their shoulders from the pack, so prepare your body by

PRACTICE WITH A COUPLE OVERNIGHT HIKES Get all the gear that you will use and go on some local hikes to help prepare. This will help you get used to your gear and, more importantly, make sure that it all works! Thru-hikes are not for the faint of heart. It is an accomplishment that very few can do. In 2013 the Appalachian Trail Conservancy reported that only about one in four people that attempted to hike the AT actually complete the trail. Most people quit within the first couple of weeks, so if you can get through the first part you have a good chance of going all the way!


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Fitness

Climbing Your Way to a Healthy Lifestyle CHRISTOPHER PREGONY, BS, CSCS

I always encourage my clients to engage in physical activities outside of the gym. Living in Florida, rock climbing may not be the first alternative exercise people think of. However, Gainesville does offer a few options in the form of indoor rock climbing facilities. Climbing and its cousin bouldering are phenomenal workouts. They challenge the body, as well as the mind because you have to carefully select your next move up the wall.

CLIMBING VS. BOULDERING

According to Chris Stango, rock wall manager at Sun Country Sports Center, in sport climbing a climber typically scales a wall between 24–35 feet high, but walls in larger gyms can be as high as 100 feet. If you were to fall while sport climbing, a belayer (the person who stays on the ground, keeping slack out of the line as the climber goes vertical) would stop you before you came crashing to the ground. Bouldering, on the other hand, is a shorter climb (usually a max of 20 feet) without a line. Instead, a large mat is often placed below where you are climbing to soften your fall. “Bouldering is short and powerful, and sport climbing is long and requires more endurance,” said Stango.

WHAT TO EXPECT

Most first-time climbers are required to go through a short tutorial on how to use the equipment, as well as basic techniques. Sport climbing often requires climbers to have someone belay them, which is a feature of lead climbing in general. This is to make sure that when climbers fall or reach the top they can safely descend to the ground. The rules are a little more lax when it comes to bouldering. Climbers are not very high off the ground, and if they do fall it is on a nice cushy mat.

WHICH MUSCLES DOES IT WORK?

Most people think that our grip strength, which is a crucial part of climbing, comes from our hands, when in reality it derives from our forearms. Climbing also works on your biceps, back, legs and abdominals. It requires a great deal of flexibility in your lower body when it comes to getting your feet exactly where they need to be on the rocks. Isometric muscle contractions are also crucial in climbing; these contractions take place when the muscle is under stress but is not changing length. Wall sits and planks are other examples of isometric exercises. This type of exercise challenges the body and leaves most first timers sore in places they did not know they had without adding too much stress to the joints! While climbers are working their way up or along a wall, they have to hold their bodies' position before making their next move. Learning to relax during this time is key to saving energy while climbing.

WHY ROCK CLIMBING?

Local Mike Palmer got into climbing while in the Boy Scouts and became more serious while he was a student at the University of Florida. He would even center his class schedule around climbing. “Climbing has been a driving force in my life,” he said. The sport has taken him to Colorado, California, South Africa and South Korea.

WHERE TO GO

Sun Country Sports Center, located off Newberry road in Jonesville, offers both sport climbing and bouldering at their 37.5foot rock wall. Lake Wauberg in Micanopy, which is open to anyone with a University of Florida Gator1 Card and their guests, also offers both climbing activities. If you are OK with a bit of a drive, you may also want to check out The Edge Rock Gym in Jacksonville or Aiguille Rock Climbing Center in Longwood.

OUR FAVORITE

ROCK CLIMBING SPOTS

ACROSS THE COUNTRY

1

Joshua Tree National Park, California

2

Pisgah National Forest, North Carolina

3

Red Rock Canyon National Conservation Area, Nevada

CLIMBING IS MAKING ITS OLYMPIC DEBUT IN TOKYO 2020! 20

WELLNESS360 | MAY/JUNE 2018


Style++Gear Gear Style

Dive On In!

MUST-HAVE SUMMER SWIM GEAR BY ASHLEIGH BRAUN

There is no question that swimming is a great aerobic exercise, simultaneously working all of your muscles and increasing your lung capacity and cardiovascular fitness abilities. If you are looking to improve your stroke, we found some gear to help you dominate in the pool.

FINIS SWIMSENSE LIVE $50, Finisswim.com

FINIS TEMPO TRAINER PRO $59.99, Finisswim.com

TYR AQUATIC RESISTANCE TRAINING BELT $24.99, Dickssportinggoods.com

If you are looking for a way to build strength and improve your endurance in the water, this resistance training belt will help you do just that. It is small, portable and dries quickly, making it ideal for use in small pools.

Designed to help you glide comfortably through the water, this swim cap is gentle on your hair with a textured interior that prevents pulling and stretchy, elastomeric technology that allows it to adjust to your head. WELLNESS360 | MAY/JUNE 2018

SPEEDO HYDROSITY MIRRORED GOGGLES $15.99, Macys.com

Enjoy crystal-clear views with these easy-fitting, comfortable swim goggles that are a must for any swimmer. With mirrored lenses, UV and anti-fog protection, and an adjustable band, you can dive right in while keeping your eyes protected and dry.

SPEEDO ELASTOMERIC SWIM CAP $9.99, Macys.com

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A comfortable pair of swim fins is a must for any aquatic activity, and these are the perfect pair for training in the pool or splashing away on a snorkeling trip. Designed with a short blade and soft elastomers, these fins will keep you from getting tired and will remain comfortable even during long sessions in the water.

FITNESS GEAR ADULT KICKBOARD $14.99, Dickssportinggoods.com

Kick your way to the finish line with this adult kickboard. Specifically designed for waterbased workouts, its durable nylon covering and comfortable hand grip position help you float while improving your kick.

PHOTOS COURTESY OF MANUFACTURERS.

This underwater metronome is small and lightweight enough to secure under a swim cap, where it transmits an audible tempo beep that enables swimmers to identify and maintain a steady pace. With three training modes for customization and a clip for dry land exercise, this device is the perfect training aid.

Designed for all swimmers from beginner to elite, this waterproof watch tracks accurate swim workout data such as distance, time and pace. Using the FINIS Live app, users can then view and share their workout data!

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Nutrition

Flavored Waters Fabulous or Fallacy? BY LAUREN FISCHER | PHOTOS BY JIMMY HO PHOTOGRAPHY

Hydration is one of the foundations of good health. You can survive about eight weeks without food, but only about a week (in comfortable conditions) without water. Mild dehydration can cause fatigue, anxiety, headaches and hunger, while long-term dehydration can result in heartburn, joint pain and migraines. Understanding the body’s need for water is straightforward but the emergence of so many specialty flavored waters can make choosing a hydrating beverage confusing. Plain ole’ filtered water is the original hydrating beverage, but how does it stack up against the flavored water newbies?

RAW WATER The shift to natural alternatives now includes water. “Raw water” is natural water ground in the environment from places like springs, lakes and rivers that is untreated, unfiltered and unsterilized. Proponents of the trend claim the unprocessed water is alkaline and abundant in minerals, silica and probiotics exclusively found in raw water. The problem is that beneficial nutrients are not the only things left swimming in untreated “raw water.” Bacteria and other pathogens capable of causing severe illness also remain. Ultimately, raw water is risky.

MAPLE WATER

Maple syrup is made from gallons of boiled down maple sap, which is a clear liquid tapped directly from the tree. Maple water is maple sap that has been pasteurized to remove impurities but is otherwise unaltered. A 2013 study published in the Journal of Functional Foods analyzed the nutrient composition of maple sap after pasteurization and sterilization and found that it contains minerals, phenolic contents and antioxidant activity. Maple water tastes like water with a hint of maple syrup and contains 15 calories and 3 grams of sugar in 8 ounces. Maple water contains less calories and sugar than coconut water and might taste like a treat, but there is currently no research to support the superiority of maple water over plain water.

WATERMELON WATER

The juice that drips down your chin as you dig into a slice of watermelon now comes in a bottle. The ingredient list for watermelon water lists only juiced watermelon flesh and rind and lemon juice. The water alternative boasts many of the same nutritional benefits as the fruit, including potassium, magnesium, vitamin C, lycopene and L-citrulline, an amino acid that may help with muscle recovery. However, watermelon water is missing fiber, which would slow down the absorption of the 12 grams of sugar per 8 ounces. Watermelon water is also short on sodium, the primary mineral lost in sweat during hard workouts. Watermelon water does offer clean ingredients and valuable nutrients but it is high in sugar and low in fiber and sodium. This fruity beverage may make a nice melon mocktail but it is not a water replacement.

CACTUS WATER

The cactus water at your local grocery store is not a mirage. It comes from the prickly pear cactus fruit and is the newest product in the alternative water craze. It is lower in calories and sugar than coconut


Nutrition

and aloe water and claims an abundance of antioxidants. According to a study published in the American Journal of Clinical Nutrition, the cactus pear fruit contains powerful antioxidants (vitamin E, vitamin C, purple-red betanin and the unique yellow indicaxanthin) that protect the body’s cells from free radical damage. Antioxidants have been linked to numerous health benefits including improved skin radiance and reduced muscle soreness following exercise. The anti-inflammatory properties of the prickly pear cactus were shown to moderately reduce hangover symptoms in a 2004 study published in the Archives of Internal Medicine. With the potential to improve skin, decrease muscle soreness and ease hangovers, cactus water is a calorieconscious addition to workouts or happy hour but water remains No. 1.

COCONUT WATER

The flavored water frenzy began with coconut water. Coconut water is the liquid from inside young, green coconuts. It is promoted as nature’s sports drink because it contains five electrolytes — calcium, magnesium, phosphorous, sodium and potassium. The Institute of Medicine recommends that sports beverages contain sodium, potassium and carbohydrate. Sodium and potassium regulate water balance and nerve signaling, which controls muscle contractions, and carbohydrates provide energy. An 8-ounce serving of coconut water contains 600 mg of potassium, 252 mg of sodium and 9 grams of carbohydrate along with 45 calories and 6 grams of sugar. Although coconut water contains electrolytes and carbohydrate, there is no scientific proof that coconut water is more hydrating than regular water, according to Marjorie Nolan Cohn, a spokesperson for the Academy of Nutrition and Dietetics. The tropical beverage may be healthier than traditional sports

drinks, but does not beat out plain water as a healthy, hydrating beverage.

ALOE WATER

Aloe is not just for scrapes and sunburns anymore. The healing gel from the spiny succulent is now a beverage. The reported benefits of drinking aloe vera gel or taking it as a supplement range from heart health to heartburn relief to weight loss. While many of these claims are unsubstantiated, there is evidence that aloe can be helpful for digestion, constipation, healing the mucosal lining of the gut and supporting the immune system according to “Staying Healthy with Nutrition” by Elson M. Hass, MD. To improve the bitter taste of aloe many aloe beverages include juices or other ingredients that improve palatability but also increase calorie and sugar content. Aloe water has been reported to cause gas and bloating and is better suited as a supplement than a water substitute. In the end, mother nature’s original hydrating beverage wins every time. Water is calorie-free, sugar-free, inexpensive and has been hydrating humans for a couple hundred thousand years. Flavored “waters” are a fun treat, but keep your water bottle filled with filtered water.

WELLNESS360 | MAY/JUNE 2018

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Nutrition

Getting Chili BY CHRISTY PIÑA

Despite making your tongue feel like it is on fire and causing tears to well up in your eyes, chili peppers have a lot of health benefits and come in many varieties — with some being less spicy than others! First cultivated in Central and South America as far back as 7500 BC, chili peppers contain a bioactive plant compound called capsaicin, which is what gives them their spicy kick. The more capsaicin a pepper has, the spicier it will be. The capsaicin in chili peppers not only gives them their kick but also helps fight inflammation, according to Whfoods.org. Red chili peppers, like cayenne peppers, have been shown to reduce blood cholesterol and increase the body’s ability to dissolve fibrin, which plays a huge part in the formation of blood clots. Across the world, cultures that use hot peppers a lot have a much lower rate of heart attack and stroke. Chili peppers are also known for their high content of beta-carotene and provitamin, which help boost immunity. Chili peppers are now grown all over the world, with Mexico, China, Spain, Nigeria and Turkey being the largest commercial producers. Some of the more popular types of chili peppers are jalapeños, cayenne peppers, habanero and serrano peppers. For those who want to reap the benefits of chili peppers but cannot handle too much spice, there are sweet and mild chili peppers like banana peppers, carmen Italian sweet chili peppers and poblano peppers. Give one of these a try next time you want to add a little kick to your food.

Chili Pepper Self-Watering Planter

$29.99, Backtotheroots.com Want to grow your own chili peppers? This self-watering olla pot planter uses a North African gardening technique to automatically water your organic chili peppers as they need it. All you have to do is add water once a week!

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Nutrition

How to Properly Fuel Your Body for Fitness BY LAUREN FISCHER

Proper fueling for exercise can be just as important as the exercise itself, but what is the best strategy? Carbs for endurance? Protein for muscle building? Pre-workout snacks? Post-workout snacks? Carbs? Protein? Fat?

PLATE PHOTO BY TANYA CONSAUL PHOTOGRAPHY.

MAYBE WE HAVE BEEN OVERTHINKING IT. “Most people don’t need special workout nutrition strategies. If you are training for general health and fitness and don’t have an upcoming competition to plan for, you fall into this category,” Jason Anthony, NSCACertified Personal Trainer and co-owner of Gainesville Wellness & Performance, said. “Simply eating a healthy, well-balanced meal one to two hours prior to exercise and one to two hours after exercise will meet your workout nutrition requirements.” A well-balanced meal should include a protein source, a vegetable and/or fruit, a healthy carbohydrate, like potatoes or squash, and some healthy fat, like nuts or olive oil. An example of a well-balanced meal including all four nutritional components is a chicken breast over black beans and cauliflower rice with tomatoes, avocado and cilantro. Together these foods supply vitamins, minerals and antioxidants that will provide the body with energy and promote recovery from exercise. If you do not have time for a meal or are on the go one to two hours before or after a workout, opt for a snack. A snack should include the same components as a wellbalanced meal but in smaller portions. Anthony suggested Greek yogurt with blueberries and some nuts or one to two hardboiled eggs with baby carrots and hummus. If you have less than an hour before your workout, chose something easy to digest like a smoothie. “Digestion takes time and the closer you get to your exercise session the less time you have for this process to happen,”

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said Anthony. Similar to snacks, smoothies should also contain the four components of a well-balanced meal. For example, Anthony suggested blending a serving of protein powder, a fistful of spinach, a handful or two of frozen fruit, about one tablespoon of avocado or nuts/nut butter, and 6–8 ounces of water or unsweetened almond milk. While these guidelines apply to most active people, high-intensity training, like CrossFit, and long endurance training, like running and swimming, may require additional nutrition strategies. The all-out intensity of CrossFit and the extended duration of endurance training force the body to rely on glycogen (carbohydrate stored in the liver and muscles) for fuel. In addition to a pre-workout meal or snack one to two hours before training and a well-balanced post-workout meal one to two hours after training, CrossFit and endurance athletes may also benefit from eating midworkout and immediately post-workout to replenish glycogen stores and support muscle recovery. Both mid-workout and immediately

post-workout food should be easily digestible as your body is still in fight-or-flight mode instead of rest-and-digest mode. For long endurance workouts, the American College of Sports Nutrition recommends mid-training carbohydrates, like gels or oranges, every 45–60 minutes. For CrossFit athletes, Anthony recommended a midworkout amino acid drink that provides 10–15 grams of protein for every hour of training. Immediately post-workout both CrossFit and endurance athletes benefit from the combination of protein and carbohydrate. Some easily digestible carb and protein snacks include one to two scoops of protein powder mixed with fruit juice or coconut water, one to two scoops of protein powder mixed with water along with one to two rice cakes, or a smoothie with one to two scoops of hydrolyzed collagen, coconut water and frozen berries. *BEFORE STARTING ANY NEW WORKOUT OR DIET, ALWAYS CONSULT YOUR DOCTOR.


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Nutrition I SCREAM, YOU SCREAM, WE ALL SCREAM FOR ‌

Healthy Ice Cream? BY COLLEEN MCTIERNAN | PHOTOS BY JIMMY HO PHOTOGRAPHY

Whether you have dietary restrictions or are just trying to maintain a healthy diet, it can be hard to work desserts into your routine, delicious though they may be. But as nutrition has begun taking a front seat in people’s minds, companies have started developing healthier alternatives that can satisfy your cravings without doing a disservice to your body. Ice cream is just one market where you have many healthy options to consider! From Halo Top to So Delicious to Arctic Zero, there are many choices when it comes to healthier ice cream alternatives. But which one best suits your dietary needs while still delighting your taste buds? We decided to do a taste test to find out for you!


Nutrition Arctic Zero Creamy Fit Frozen Desserts: Chocolate Peanut Butter      Boasting just 150 calories per pint, this frozen dessert really earns its “fit” descriptor. Lactose free, fat free, GMO free and gluten free, it certainly suits most dietary restrictions. However, we found the taste a little lacking. It tasted thin and a little reminiscent of freezer burned ice cream. We then realized that for the best texture, we were supposed to leave the ice cream to thaw for about 15 minutes or pop it in the microwave for 30 seconds. While that did improve the texture, we still were not sold.

Enlightened: Chocolate Chip Cookie Dough      This ice cream features 28 grams of protein and 400 calories per pint. While the low sugar content and high protein content certainly made the dessert seem appealing, we were not a fan of the texture at all. It had a very thick, almost pasty consistency. However, at least one of the tasters thought that this ice cream tasted most like traditional ice cream.

Halo Top: Birthday Cake      At 280 calories, this ice cream also boasts a high protein content, with 20 grams per pint. This low-sugar, low-carb and low-fat option is definitely creamy like regular ice cream, but the texture was on the thick side. It almost seemed more like custard, which was not necessarily a bad thing! However, this flavor did seem a little overly sweet to us, which was surprising as the entire pint only contains 28 grams of sugar.

Yasso Frozen Greek Yogurt: Mint Championchip      Unlike the other ice creams we tried, this one relied on a Greek yogurt base to increase its nutrition content, and at 520 calories and 24 grams of protein per pint, it certainly accomplished its goal. The mint flavor of this ice cream was certainly spot on, but the texture was a little thinner than with a typical ice cream. However, once you got used to the difference in consistency, it was definitely palatable.

So Delicious Cashewmilk Frozen Dessert: Dark Chocolate Truffle      Clocking in at about 720 calories per pint, this dessert may not be as diet friendly as some of the other ice cream alternatives, but it is dairy free. Made with cashew milk, this frozen dessert was exactly what we were hoping for. It was just as creamy as regular ice cream, and the flavor was rich and decadent. We agreed that we definitely would be satisfied with just a few bites rather than a whole bowl, which is a good thing! All in all, So Delicious definitely earned its name. If you are just looking for a dairy-free dessert, this is a great option, but if you are trying to stick to a diet, you should pick up a different pint.

In the end, if you are looking for a healthier ice cream, remember that in losing some of the dairy and sugar, these alternatives will not have the same taste or texture as traditional ice cream for the most part. However, if you want something to satisfy your sweet tooth while sticking to dietary restrictions, you can certainly find something tasty.


Lifestyle

A Standing Ovation BY ASHLEIGH BRAUN

While using a standing desk may be a nice and healthy alternative to sitting all day long, eight hours spent on your feet can get uncomfortable! Having a nice, cushy mat or a balance board to stand on while you work can help take the ache away, leaving you feeling supercharged and ready to tackle whatever your work day may throw your way.

1. TOPO ANTI-FATIGUE MAT $69, Fully.com The Topo Anti-Fatigue mat is unlike a standard, flat mat because the natureinspired peaks and valleys encourage you to move around instead of standing on perfectly flat ground. This mat is designed to engage your muscles, return your body to its natural alignment, relieve fatigue brought on by bad posture and activate your body’s blood flow.

2. EXECUTIVE COMFORT MAT $99.50+, Consolidatedplastics.com If you have a job that requires extended standing, or you are simply using a standing desk, this durable, easy-toclean mat may be a welcome addition to your workspace. With a long-lasting polyurethane construction that provides cushion and support, and a beveled edge to keep it trip-free, this mat is both comfortable and functional.

3. ULTRASOFT DIAMOND PLATE ANTI-FATIGUE MAT

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$52.30+, Americanfloormats.com Made from 50 percent recycled content, the UltraSoft Diamond Plate Anti-Fatigue Mat is designed for exceptional comfort, and the diamond-plate surface is highly resistant to wear and tear.

4. PONO BOARD 2.0 BALANCE BOARD $139.95+, Ponoola.com This unique balance board is designed to engage your core without wobbling back and forth. The bamboo platform shifts laterally while remaining parallel to the ground, creating an adjustable, easy movement that works for all fitness levels. Â

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4 3

5. FOCUS STANDING DESK BALANCE BOARD $149.95+, Revbalance.com Designed to enhance your standingwhile-working experience, the Focus Standing Desk Balance Board engages your entire body. The rubberized bottom surface of the board is safe to use on any surface.

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WELLNESS360 | MAY/JUNE 2018

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Lifestyle

How to Take Photos Like a Pro BY CHRISTY PIÑA

your ISO. You want to turn that up as high as possible without the photos looking too grainy,” Kristin Kozelsky of Indigo & Co. Photography said. “Next, set your f/stop (or aperture) as low as possible. Next, aim your camera at your subject and press the shutter button halfway down so that your light meter shows up in the viewfinder, and work with your shutter speed until your meter shows you have reached a good exposure setting.”

With summer upon us, so too is the chance to take stunning photos of all of your outdoor adventures! But, taking the perfect photo is not always as easy as it looks. Here are some tips to help you get some picture-perfect shots.

UNDERWATER PHOTOGRAPHY

Summer is the time to be in the water. A visit to the beach or the springs is the perfect time opportunity to take some Nat Geo-esque underwater photos. After ensuring your camera can handle going underwater, set your camera to the highest resolution and the lowest ISO. Then, making sure your flash is on, get close to your subject. Get low and shoot at an upward angle to add a creative touch to your photos.

NIGHTTIME PHOTOGRAPHY

Nighttime photography is tricky. The pictures often come out shaky, the lighting is faulty and sometimes it seems like autofocus just will not focus! Although some cameras have a nighttime setting, it may be best to shoot in manual mode as opposed to auto. “If you are working in manual mode, the first thing to adjust is

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WELLNESS360 | MAY/JUNE 2018

Use a long exposure in order to allow the dim ambient light around you to reach the image sensor and take the picture you want. Increasing your depth of field allows for better nighttime pictures because it allows less light in, so you can get a result more pleasing to the eye. To avoid shaky pictures, use a tripod or lean against something sturdy and turn on the rapid fire/burst option.

So this summer grab your camera and some sunscreen and take some memorable photos!

PHOTOGRAPHY C H E AT S APERTURE

Use in A, AV and Manual Modes

f1.4

f2.8

f4

SHALLOW

Summer is the time of harsh lighting, which can hinder the quality of your portraits. To avoid overly bright photos, Kozelsky recommends looking for areas of solid shade. “If you can bring your subject into an open area with solid shade, you will have the perfect setup for great photos,” she said. However, if you have no choice but to shoot in bright sunlight, arrange your subject so that the sun is behind him or her.

f16

f22

DEEP

ISO

100 200 400 800 1600 3200 6400

LANDSCAPE PHOTOGRAPHY

OUTDOOR PORTRAITS

f11

good for landscapes

good for portraits

Sunny

While landscape photography may seem like the easiest, there are techniques you can use to really make your pictures stand out. Use the rule of thirds, which places the subject of your photo off to the left or to the right, instead of dead center. Use leading lines, which are lines that guides your eye from one point in an image to another point in an image. There are plenty of leading lines in the world around us, like roads, railroad tracks, shorelines and boardwalks. Look for symmetry in your landscape photos, and try taking photos from different perspectives. "Most of us tend to stand and shoot at eye-level when we’re getting started,” said Kozelsky. “Try playing with high and low to try something a little different."

f8

Indoor

Dark/Sports

SHUTTER

Use in TV or Manual Modes

1/60 1/100 1/250 1/500 1/800 1/1250 1/1600 Blur Motion

Freeze Motion

EXPOSURE Best to Keep at 0 -2

-1

0

+1

+2

Most of us tend to stand and shoot at eye-level when we’re getting started,” said Kozelsky. “Try playing with high and low to try something a little different.


Adventure Bucket List

BY COLLEEN MCTIERNAN, CHRISTY PIÑA AND ELAYZA GONZALEZ

On the hunt for your next great adventure?

Well, look no farther than your own backyard. From water sports to zip lining, our great state has so much to offer! 1. Learn how to properly climb trees with Canopy Climbers! 2. Zip line the longest, highest and fastest zips at Canyons Zip Line & Canopy Tours in Ocala. 3. Check out the Gulf Stream-powered drift diving of West Palm Beach. 36

WELLNESS360 | MAY/JUNE 2018

4. Kayak or canoe the Class III Whitewater rapids (the largest whitewater rapids in Florida) at Big Shoals State Park. 5. Hike up to Florida’s highest waterfall at Falling Waters State Park in Chipley. 6. Go spelunking in the caves of Florida Caverns State Park in Marianna.

7. Try out deep sea fishing in either the Atlantic or the Gulf of Mexico.


28. Visit Martin County’s Blowing Rocks, a destination where waves forced through limestone create a geyser effect often erupting 40-50 feet into the air.

12. Take to the air in a hot air balloon. 13. Hunt for shark teeth in Venice, the shark tooth capital of the world, all while underwater! BIOLUMINESCENT PHOTO COURTESY OF BIOLUMINESCENT KAYAKING TOURS.

14. Take an airboat ride to explore the natural beauty of Florida’s Everglades. 15. Hike through over 700,000 acres of swamp in Big Cypress National Preserve. 16. Dive to your hotel room at the Jules’ Undersea Lodge in Key Largo, the only underwater hotel in the country!

17. Combine wakeboarding and surfing with kitesurfing lessons in Key Biscayne. 18. Learn to fly a plane by taking pilot training lessons at one of Florida’s many aviation schools. 19. Hike the 1,300 mile-long Florida National Scenic Trail, stretching from Gulf Islands National Seashore to Big Cypress National Preserve. 20. Horseback ride on the beach and watch the sunset on Amelia Island. 21. Bike through the heart of the Everglades on the Shark Valley Trail. 22. Ride thrilling roller coasters at one of Florida’s many theme parks.

8. Kayak or swim alongside the manatees at Crystal River during the winter. Just be sure not to touch these gentle giants! 9. Snorkel among the vibrant coral and seagrass communities of Dry Tortugas National Park. 10. Take a dolphin sighting boat tour — we recommend checking out tours in Clearwater or the keys! 11. See wolves up close at the Seacrest Wolf Preserve in Chipley.

23. Visit and tour Kennedy Space Center in Titusville. 24. Try skydiving in Sarasota. 25. Climb 203 steps to the top of the tallest lighthouse in Florida, the Ponce de Leon Inlet Lighthouse. 26. Jet ski in the Gulf of Mexico. 27. Scuba dive among the shipwrecks of Key West, including the Cayman Salvager, which sunk in 1985.

29. Embark on a nighttime, bioluminescent kayaking tour on Haulover Canal in Merritt Island. 30. Watch turtle hatchlings return to the sea from mid-July to September at Boca Raton’s Gumbo Limbo Nature Center. 31. Visit Shell Key in the Ten Thousand Islands just south of Naples to embark on a shelling adventure where you will find, observe and collect shells from the beautiful west coast. 32. Swim in the largest freshwater swimming pool in the country, the Venetian Pool in Coral Gables. 33. Paddle along the Big Bend Saltwater Paddling Trail.

34. Find great surfing opportunities in Panama City. 35. Swing through the air by taking a flying trapeze class. You can take class right here in town at Gainesville Circus Center! 36. Feed lemurs and other animals at Jungle Island in Miami. 37. Go scalloping for bay scallops off the Gulf coast during the summer. 38. Search for Florida spiny lobster during Florida Lobster Season. 39. Snorkel in John Pennekamp Coral Reel State Park, the first undersea park in the United States.

WELLNESS360 | MAY/JUNE 2018

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40. Check out one of Florida’s alligator farms, and if you are feeling brave enough, zip line right over gators and crocodiles at the St. Augustine Alligator Farm Zoological Park. 41. Try something new on your next water adventure and go stand-up paddleboarding. 42. Pedal boat among the swans on Lake Eola in Orlando. 43. Cage dive (or free dive!) with Tiger, Great Hammerhead, Reef sharks and more in South Florida! 44. Give hang gliding a shot at Wallaby Ranch. 45. Pay a visit to the Merritt Island National Wildlife Refuge for great birdwatching. Be sure to visit between November and February when waterfowl are most abundant. 46. Walk through a garden with flowers from all over the world at Coral Gable’s Fairchild Tropical Botanical Garden.

47. Camp on the beach at Bahia Honda State Park.

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48. Take a 75-foot plunge off the bungee tower in Destin. 49. Complete the Everglades Challenge (check out page 54 for Vance Elshire’s experience!). 50. Go waterskiing on one of Florida’s many lakes and waterways. 51. Learn how to spear fish by taking classes at Scuba Monkey Dive Center. 52. Discover Native American history and munch on shellfish in the Florida Big Bend Shellfish Trail. 53. Cycle through town during the Monticello Bike Festival. 54. Take a boat tour on the Suwanee River. 55. Dive into the largest clear water cavern when you go to the Blue Grotto. 56. Snorkel or scuba dive your way through Devil’s Den, a prehistoric underground spring.

57. Swim with dolphins, or go for something a little different and paint with one at the Dolphin Research Center.

58. Take a seaplane ride in the Keys.


Ask the Expert

Ask the Ophthalmologist BY DR. NAUSHEEN KHUDDUS

Dr. Nausheen Khuddus is a fellowship-trained pediatric ophthalmologist. She attended Chicago Medical School, then did her residency and fellowship at the University of Florida. She specializes in double vision and eye muscle disorders affecting children and adults. She has lived in Gainesville since 1997, and is married with four children. Her new office, Family Focus, opened in September 2017.

„ After spending all day at work looking at a computer, I come home with headaches and dry, tired eyes. What can I do to prevent this?

„ Why does it seem that there are specks floating around in my field of vision? Is this a problem? Most eye floaters are caused by agerelated changes that occur as the jelly-like substance (vitreous) inside your eyes becomes more liquid. Microscopic fibers within the vitreous tend to clump and can cast tiny shadows on your retina, which appear to you as floaters or specks. We

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„ My friend suddenly started experiencing double vision. What can cause this and how can it be fixed?

This is actually my area of expertise. New onset double vision can occur for a multitude of reasons. It can occur as a deviation that has decompensated from a childhood problem, trauma or other medical problem. It is something that needs to be seen by an ophthalmologist urgently to determine the cause. Special testing, such as an MRI or blood work, may need to be done to find out the cause. In the office, there are some things we can do to help. We can add a temporary prism to the glasses to help with an acute problem and then eventually grind in the prism to help more permanently. In some cases, surgery is an option to help better align the eyes. Each case is evaluated in an individual basis to determine the best treatment plan. Double vision can be a very serious problem and it is crucial that it be taken care of as soon as possible.

Most eyelid twitching is due to increased stress, fatigue or caffeine. It typically lasts a few days to a week. However, some people can have a persistent eyelid twitch or facial twitch due to an overactive muscle. This is called blepharospasm. It can be treated with an injection called Botox to alleviate the ongoing twitch.

„ I have difficulty seeing at night, particularly when driving. How can I improve my night vision? Driving at night can be more difficult as we get older. At night, we sometimes get more nearsighted because our pupils dilate and more light is let in. Problems at night can also be caused by changes to the lens of our eye, like cataracts, retinal issues or other medical problems. It is very important to have routine eye exams to check the health of the eye. We can get increased glare and star bursts from headlights of oncoming traffic. The first step in addressing the problem would be to make sure that you are wearing the proper correction. An anti-glare treatment to your glasses can also be added to reduce glare.

„ I’ve heard that sitting too close to the television and reading in dim light can damage my eyes. Is this true? Why? Reading in dim light will not permanently damage your eyes but it will cause increased eye strain. The eye strain or fatigue can cause increased headaches and visual discomfort. In children, studies have shown that it causes increased nearsightedness as well. I recommend that reading be done with good lighting to prevent unnecessary eye strain. Continued on page 41

PHOTO COURTESY OF DR. NAUSHEEN KHUDDUS.

Eye strain or eye fatigue can be a frustrating problem. There are several things that can be done to help. First, make sure you are in the proper correction for the distance you are working. For example, reading glasses may be too strong for focusing on a computer screen. If glasses are too strong, they can make your eyes more tired. Second, when we are concentrating for long periods we often forget to blink regularly and this causes our eyes to dry out. This can be helped by taking breaks. Look across the room and focus on a distant object for a few seconds. This will help your eyes. You can also use artificial tears to help the eyes if they feel dry. In addition, anti-glare screen guards can help to minimize the amount of light that is reflected off your computer and can also reduce the amount of flickering you see. There are lenses for glasses that have blue-blocking filters in them that also minimize the amount of glare from the screen.

all have some physiologic floaters that are noted when we look at the sky, a white wall or a computer screen. Most floaters are just bothersome but not vision threatening. In some cases, floaters can be a sign of a retinal detachment if they are accompanied by lightning flashes, hundreds of floaters or the feeling of a curtain being pulled over the eye. The earlier a retinal problem is detected, the more options there are for treatment. There is no cure for floaters, but if it becomes a tear or detachment, timing is very important.

„ Occasionally my eye will start twitching uncontrollably. Is this symptomatic of something bigger? And how can I stop the twitching?


E B ULD

Continued from page 40

„ Why are the whites of my eyes starting to take on a more yellow color?

As we get older the white of our eye, called the sclera, can subtly change. However if a sudden yellowish change occurs it would be advisable to see your primary care doctor to have some labs done to check for decreased liver function or other causes. The eyes are often referred to as the window to the soul and they tell a lot about the health of a person. It is important to get an annual check to make sure that your eyes and body are in good health.

„

Is there anything else you would like to add?

It is a very rewarding job to be able to help children and adults with their vision. It is amazing to see a child use both eyes together and see properly as well as help an adult see single vision after a lifetime of double vision. I am thankful every day that I get to be a part of this incredible process. I also run a nonprofit organization, Kidsight Foundation, that works with the Lion’s Club to screen preschool children for vision problems. I am a firm believer in early detection. The earlier a vision problem is detected the better chance we have of treating it.

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Mind Matters

The Season for Self-Acceptance BY JESSICA FRANKLIN

It is getting to be that time of year again. Summer is just around the corner, and it will be swimsuit season before we know it! Living in a tropical climate might mean it is already here! My family enjoys the beach yearround, but sometimes it is difficult to keep ourselves “swimsuit ready” all the time. There have been times when we have hesitated to join in on the fun because I was not feeling great about my post-baby bump or my husband (yes, men have body image issues, too) had not waxed his chest recently enough. To quote the timeless classic, “Mean Girls,” “Apparently there’s lots of things that can be wrong with your body.”

Having a positive body image is obviously incredibly important in order to live a full and happy life, but it is a difficult concept to put into practice when we are constantly bombarded with Photoshopped images of celebrities with teams of stylists and personal trainers. These are presented to us as though they are the norm that we must strive to attain. It is an impossible standard, and it is hurting us in our everyday lives. How many of us have abstained from a beach day with family or friends because we were not confident enough to don a swimsuit? Or suffered through a hot day in pants because we did not have the time to shave our legs? Or put ourselves at real risk of developing skin cancer by spending time in tanning beds? Quite a few of us, according to Psychology Today. An international survey recording the first 4,000 responses showed that 56 percent of women and 43 percent of men are dissatisfied with their overall appearance. These percentages go up as specific areas of the body are taken into consideration. It would seem these worries are misplaced. The media is slowly starting to shine light on the issue that our perception of our own attractiveness often does not match what others see when they look at us. Take for example Dove’s "You’re More Beautiful Than You Think" campaign.

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People are each asked to describe themselves to an FBI-trained forensic artist who cannot see them. He draws them according to their description, and then does a second drawing of how a stranger describes them. The difference is astounding, and clearly shows that we are our own worst critics. Body image becomes even more complex when we take into consideration what a subjective concept beauty is and how it continually evolves over time. While many women spend thousands of dollars on cosmetic surgeries such as breast augmentation, many others have lamented their “top heaviness.” In some cultures, a unibrow is considered a sign of beauty. Curves were highly coveted as recently as 50 years ago, with women like Marilyn Monroe setting the bar with her voluptuous figure. A glance at some samples of Renaissance art show that fair-skinned women were revered. But none of this should really matter. As American lexicographer Erin McKean once said, "You don’t owe prettiness to anyone … Prettiness is not a rent you pay for occupying a space …” Unfortunately, learning not to expend energy worrying whether you are attractive to others is much easier said than done. So for today, I suggest taking an inventory of your physical features and learning to think about them in

a positive light. I, for example, have taken almost 30 years to come to terms with my pale complexion. I am very fair-skinned, and I am never going to be tan. So instead of obsessing over lying in the sun and inevitably burning myself, thereby causing myself pain and potential long-term complications, I have decided to take pride in my skin tone. There is no reason why pale cannot be just as pretty as tan!

Shelby Oakley, 26, has also struggled with her body image. For her it was her muscular thighs that she disliked. “For the longest time, I’ve tried leaning out, hoping I’d lose some thigh space,” she said. However, she has grown to love and accept herself as is and now takes pride in her strong legs. So, think about the physical traits have you been trying to hide or change and instead embrace them as part of who you are.


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Mind Matters

Understanding Alzheimer’s Disease and its Effects on Loved Ones and Caregivers BY TRACY WRIGHT

10

Warning Signs of Alzheimer’s Disease per the Alzheimer’s Association Individuals may experience one or more of these signs in a different degree. If you notice any of them in yourself or a loved one, please see a medical professional.

Even at an early age, I knew there was something different about my grandfather. He was the only grandpa I had ever known, as my mother’s father had passed away before I was born. To me, my grandfather was a huge man (he was 6 feet tall) who was quiet, loving and followed my grandmother around everywhere. He would forget our names and it was clear my grandmother managed their lives. As I grew older, I knew that my grandpa was sick. I did not realize until later that he was suffering from Alzheimer’s disease. 44

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According to the Alzheimer’s Association, more than 5 million Americans suffer from Alzheimer’s, a type of dementia that causes memory problems as well as with thinking and behavior. It is a progressive disease where symptoms get worse over time. As the most common form of dementia, it is anticipated that by 2050 the number of Alzheimer’s cases could rise to 16 million. There is no known cause of Alzheimer’s disease. Genetics have been cited as a possible cause though there is no definitive link. “Only the early familial onset of Alzheimer’s disease is purely genetic and accounts for less than 5 percent of cases,” said Nanette Goodman, M.D., an internal medicine physician at the Senior Healthcare Center in Springhill. “There are some genes predisposing individuals to acquiring Alzheimer’s disease. The most common one is called APOE-e4.

1

Memory loss that may disrupt daily life

2

Challenges in planning or solving problems

3

Difficulty completing familiar tasks at home, at work or at leisure

4

Confusion with time or place

5

Trouble understanding visual images and spatial relationships

6

New problems with words in speaking or writing

7

Misplacing things and the inability to retrace steps

8

Decreased or poor judgment

9

Withdrawal from work or social activities

10 Changes in mood or personality


Mind Matters Someone who tests positive for this gene is not destined to get Alzheimer’s disease though. It merely increases the risk.”

demands that perspective is lost. This can lead to feeling overwhelmed, fatigued and eventually hopelessness.”

The Alzheimer’s Association suggests that several factors, including genes, age, environment, lifestyle and coexisting medical conditions, are likely to be causes. Since some of these causes are lifestyle choices, research has suggested that there are choices that may help to prevent the onset of Alzheimer’s.

The important thing for caregivers to keep in mind is that they matter too, said Antiga-Stephens. There are many caregiver resources including groups like Elder Options, Savvy Caregiver Training and via the Alzheimer’s Association.

“A substantial amount of research suggests that at the population level, what’s good for the heart is good for the brain,” Glenn Smith, a board-certified clinical neuropsychologist and the Elizabeth Faulk Endowed Professor and chair of the Department of Clinical and Health Psychology at the University of Florida, said. “Groups of people who are more physically active, maintain a heart healthy diet and keep their blood pressure under control have lower rates of dementia. People who remain cognitively engaged especially in novel activities and socially engaged appear to have lower rates of dementia. However, it is important to understand that doing such activities will not necessarily keep a given person from developing dementia.”

“If a person with Alzheimer’s disease was a loved one, the first challenge is coming to accept the changes in the loved one’s abilities and in the relationship with that person. The process of loss and grief can be slow and long,” said Smith.

Accept help — few can ultimately meet the needs of a person with advancing dementia alone. The vast majority of patients with dementia require a caring community. But it can be hard for caregivers to accept that they can’t do it alone. -Glenn Smith

When I remember my grandfather and his suffering from Alzheimer’s disease, my memories are equally struck by that of my grandmother as his caregiver. My grandparents had been married for more than 50 years at the time, and my grandmother’s life partner had slowly morphed into more of her child. I know she loved my grandfather, of course, but the wear of caring for my grandfather led to elevated levels of stress and equal ones of guilt for being resentful about the agonizing job she had. Currently, more than 15 million Americans provide care for loved ones with Alzheimer’s or other forms of dementia, and 35 percent of those caregivers have reported that their health has declined as a result, according to the Alzheimer’s Association. PHOTO BY INDIGO & CO PHOTOGRAPHY.

“The challenges for caregivers can be immense. As caregiving humans witnessing your loved one’s cognitive and functional decline, we will experience both physical and emotional exhaustion over time,” Flory Antiga-Stephens, LCSW and case manager at the Senior Healthcare Center in Springhill, said. “It is my experience from talking to many caregivers and facilitating a caregivers group for years that often the caregiver becomes so focused on the daily WELLNESS360 | MAY/JUNE 2018

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DIVE LIFE Looking for a new adventure? You might find it underwater.

BY MELISSA SMITH | PHOTOS BY KRISTI BERNOT

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Picture yourself 40 feet underwater, exploring a pristine reef. Tiny fish dart between coral formations, a massive southern stingray glides by, and before you a majestic green sea turtle soars in from the blue. From where you are hovering, you can watch life play out in an ecosystem that will not be seen firsthand by 99 percent of humans. But for you, a scuba diver, it is a familiar source of wonder, clarity and excitement unlike anywhere else.

WHY DIVE? Why not? You are in the Sunshine State — the ideal place to submerge yourself in scuba. From crystal-clear springs and expansive caves to massive offshore shipwrecks and colorful reefs, Florida offers all the diving you could ever want right at your fingertips. “You’re surrounded by water, so you’re surrounded by awesome diving,” said Ashley Lee, an avid diver and sales associate at Scuba Monkey Dive Center in Alachua.

Everywhere you turn there’s a place to dive.” Lee said the thing that drew her to diving was the chance to come face-to-face with oceanic predators. “Originally I got certified because I wanted to get closer to sharks,” she said. “And then the minute I got in the water, I fell in love with it and wanted to be in the water all the time.” If exciting big-animal encounters are not reason enough, consider some of the many other benefits to diving: it is a great excuse to travel to exotic locations; it is a fun way to meet new people; and it can lead to other new hobbies, like underwater photography or volunteering with conservation groups. “After I got certified, I started paddleboarding and kayaking, snorkeling with manatees and going to Ichetucknee and Weeki Wachee,” said Lee. “It’s definitely made me want to hang out around the water even more.”

take the plunge — literally. “One big thing that hit me when I got certified was that I wished I had done it so much longer ago,” Lee said. “So just go for it.”

HOW DO YOU GET STARTED? First, find a dive shop and sign up for an open water class. This is the first level of certification, and it is all that is required to dive most places. If later you want to go inside wrecks or visit more difficult dive sites overseas, you will need to get an Advanced Open Water certification or additional specialty training. Next comes gear. Typically, all you will need for your open water class is a mask, fins and a snorkel. While big-box stores offer fine options for snorkeling, you will need to invest in a quality set made specifically for diving. All other equipment should be available through the shop. Classes vary shop to shop, but they typically cost between $250 and $350 and consist of three main components: a learning session, confined-water dives and open-water dives. The learning session can be completed online or in-person. In this part of the course, you will learn the principles of diving, including how to use dive tables and what risks you incur while underwater. You will have to pass a written exam in order to obtain your certification. The confined-water dives are often held in swimming pools and are when you will learn basic scuba skills, like clearing your mask underwater and how to stay neutrally buoyant. Finally, during your open water dives, you will get to practice your skills — demonstrate that you understand the hand signals and can communicate back, that you know your equipment and that you are comfortable diving (not flailing around) — and revel in the amazing fact that you are breathing underwater.

WHERE SHOULD YOU GET STARTED?

If you are planning to get certified locally, consider reaching out to one of the below shops.

SCUBA MONKEY DIVE CENTER

has an indoor pool for training at the Blue Lagoon Aquatic Center, an active dive club and a great selection of scubacentric trips to sign up for once your certification is complete. Scubamonkeydivecenter.com

LLOYD BAILEY’S SCUBA AND WATERSPORTS

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If you have a lust for adventure, a sense of curiosity or a love of water, it is time to WELLNESS360 | MAY/JUNE 2018

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WHAT IS THE DEAL WITH CAVE DIVING? The chance to navigate narrow tunnels and explore flooded prehistoric passageways draws cave divers from around the world to North Florida. But with so many ways this extreme adventure can go wrong, why do people do it? Kristi Bernot, manager of Cave Country Dive Shop in High Springs, started cave diving 10 years ago. “I like learning new things,” she said. “I was already wreck diving, and I wanted to try something a little different and challenge myself as a diver." Continuing dive education is just one motivation. Some people cave dive for the thrill (which Bernot said she does not agree with), and others for the joy of discovery. “There’s the scientific appeal that you’re getting to see geology and archaeology and all kinds of things that you wouldn’t get to see otherwise,” said Bernot.

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Although there have been a number of fatal cave-diving accidents, Bernot said most of the time, they result from a lack of training or failure to follow rules learned in training. She said in Cave Country’s classes, “rules are stressed that are put in place to help mitigate the risks of cave diving. There’s still some risk involved, of course, but following the rules minimizes that risk factor by quite a lot.” With thoughtful planning and careful execution, cave diving, like all time spent underwater, can be extraordinary.

Being able to see something that either very, very few people have ever seen or possibly nobody has ever seen before,” said Bernot, “that’s really rewarding.”


WHERE CAN YOU DIVE? Whether you have just taken your open water class or you are an experienced cave diver, these local sites offer excitement for all levels of certification.

CHIEFLAND

Head to Manatee Springs State Park to explore ginclear waters alongside friendly turtles and longnose gar. If you are lucky, you might spot one of the gentle giants for which the spring is named. Plus, the Manatee Cave System is accessible here for certified cave divers.

HIGH SPRINGS

A cave diver’s delight, Ginnie Springs boasts more than 30,000 feet of mapped cave passages. The draw for open water divers is the Ballroom, an amphitheater-sized cavern at the spring basin that offers a safe introduction to overhead environments.

WILLISTON

Experience the geological wonders of submerged Florida at Blue Grotto Dive Resort. A 100-foot-deep rocky cavern thrills open water divers who want to shimmy through narrow crevasses and get a taste of caving. Cave divers can also drop into a nearly untouched cave on the property.

DUNNELLON

Go with the flow on Rainbow River. In the ultimate beginner drift dive — in which the current pushes you along instead of your fins — you will float around eelgrass beds, small caves and sunken logs that are home to all kinds of creatures.

LIVE OAK

Holding one of the longest mapped underwater cave systems in the U.S., Wes Skiles Peacock Springs State Park is an obvious choice for cave enthusiasts. But an eerie, swampy site called Orange Grove Sink entices open water divers, too.

WELLNESS360 | MAY/JUNE 2018

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Finance TRAVELING ON A BUDGET

How Far Can Your Dollar Take You? BY DANIELLE SPANO

They say that travel is the only thing you buy that makes you richer, but a dream vacation can surely hit you where it hurts — your wallet! Get packing with these great tips on how to travel on a budget.

FIRST THINGS FIRST

Draft a blueprint — decide on a budget, a travel timeframe and a destination, and plan your trip in advance. Companies incentivize travelers to book early and limit last minute deals. Travel planning can take hours, and your time is valuable. Using a travel agent is one option that can help you save time and even money, as they often get deals not available to the public!

TIMING IS EVERYTHING

Traveling during “off”, or “shoulder seasons” can save you money! Peak seasons, when the weather is perfect and when the destination’s tourism is most popular, mean higher rates. For example, Americans and Europeans alike take advantage of summer vacations across Europe, making summer months both costly and crowded. Prices (and temperatures) tend to lower during spring and fall. Wherever your dream vacation will take you, aim for just before or after the most popular travel period to shave off some dollar signs. Do your homework and look at a school calendar! If you plan to travel to a family-friendly destination, stay away from spring, summer and winter school holidays for thinner crowds and fatter savings.

SOAR INTO SAVINGS

The savings hack of buying airfare on Tuesdays may have held water before, but in today’s automated environment, airfare fluctuates by the minute based on statistical data. The laws of supply and demand rule the air. It is not so much about when you book your flight, but when you fly. Less convenient or popular flight times/days are less expensive. Book weekday flights on offhours and travel weekday to weekday (think

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Tuesday to Monday instead of Monday to Sunday). For international flights, talk to a travel agent who may find you consolidated airfares not available for consumers to purchase direct.

Tips for More Fun with your Funds

CRUISE TO LOWER FARES

A cruise vacation does not have to break the bank. Cruise ships have cabins in many different categories and different levels within each category, with pricing based on location and size. Many cruise lines offer guarantee cabins at a lower rate than their counterparts in the same category. A guarantee cabin means that your exact cabin is not assigned when you book. While a guarantee cabin offers savings, you cannot pick your cabin, so you could wind up in a less preferable location. Keep an eye out for kids sail free offers. These sales allow kids to sail in the same cabin as parents, only paying minimal fees. Sometimes kids sail free offers are applicable to adults, so if you are traveling sans kids, you can squeeze an extra friend or two into your cabin and split the fare among you (warning, cruise cabins are small and adults are big!). As with anything, you get what you pay for. Carefully consider what you may sacrifice for your savings. Travel is not a one-size-fitsall experience, so you may be more inclined to take a shorter vacation than to move your travel date or change your destination. Save in ways that will not affect what is important to your experience. After all, your vacation may cost money, but the memories you walk away with are priceless!

The more the merrier Did you know that some resorts, hotels and cruise lines will give you a discount for booking multiple rooms? Invite family and friends to join the fun and the savings! Bundle up Purchasing travel components such as air, hotel and car rental together often yields discounts. Drop the mic Price dropped after you booked? You can sometimes negotiate a price reduction with the travel company! “Stuff” happens Travel insurance is not an unnecessary, additional charge. If you have to cancel, get hurt on your trip, lose your luggage or miss your flight, travel insurance will save you much more than you spent on the policy.


Spotlight 360

On the Quest for Adventure PHOTOS BY JIMMY HO PHOTOGRAPHY

Between his four children and career as a doctor, Vance Elshire is certainly a busy man. But through it all, he always makes time to stay active and achieve his goals, like completing the Everglades Challenge 2018! How do you live a 360life?

A 360life is about a realistic overall attitude toward good health and is actually pretty simple if you try to do the following.

1.

2. Stay hydrated.

Get good sleep.

3.

4. Include cardio, strength and flexibility into your exercise routine.

5. Try to constantly make the best choices given what you have.

Maintain a clean diet by staying away from processed foods and fast foods. Try to cook your own meals and pack your own lunches.

What is your wellness mantra?

Persistence; keep trying and do not give up. Do not try to be perfect because it is impossible. Practice healthy living to feel good, not to look good.

How long have you been active/ competing?

I have been active my whole life. Do not get me wrong, I have had my times where I have been sedentary, but when looking back, those times were definitely not my happiest. I have learned that keeping my body moving, even if it is a one-hour sailboat ride, kayak trip, bike ride or a yoga class, keeps me uplifted.

Tell us how you started.

I have always been adventurous, so that is the easy part. The hard part is the daily grind. Sometimes when I do not feel like working out or doing something active I will get my running shoes or get on my bike and just say to myself “I am only going for five minutes.� Almost all the time I will end up doing a full workout. Once I get moving I always enjoy it.

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Spotlight 360

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

I have completed many challenges in the past including century bike rides, climbing and summiting the 14,411-foot Mount Rainier, but my favorite most recent event (and the one I am the most proud of ) is the 2018 Everglades Challenge. The Everglades Challenge is an unsupported, expedition style adventure race for kayaks, canoes and small boats. Unsupported means that there are no safety boats or support crews to help you during the race. Expedition style means that you must carry the same type of equipment and supplies that you would carry on a major expedition lasting four weeks or more. Camping equipment, food, water, safety, communication, etc. is required. Motors are not allowed and you can only use natural sources for propulsion such as rowing, paddling or the wind. The distance is roughly 300 nautical miles and starts in Fort De Soto near St. Petersburg and ends in Key Largo, Florida. It must be completed in eight days or less. Although it is a race, many participants are more interested in cruising and adventure. Whether you are a cruiser or racer is up to you. Only about 40 percent of starters are able to finish. The start is usually at 0700 the first Saturday in March and is signaled by a horn. Immediately over 100 small vessels, including paddleboards, kayaks, small sailboats and catamarans, are slid off the beach from the high water mark and into the surf. Sails go up, paddlers begin to paddle and the race is on. One of the qualifications for the race is having a boat small enough for you to launch from the beach. The boats/vessels are divided into different categories based on their abilities. All vessels must have a personal locater beacon, life vest, adequate flotation, water, food, etc. The EC2018 was the first year I competed and I am happy that I was able to finish. I finished it in five and a half days. I had been wanting to compete in it for years. My dream was to build my own boat and use that boat to complete the challenge.

The boat I built for the race was an 18foot wooden sailboat that can be rowed or sailed, known as a dory. The things I accomplished were building my own boat, navigating on the open water over 300 miles both night and day, and learning how to deal with inclement weather and

being cold, hungry, and sleep deprived. It was both a physical and mental challenge. Although it was difficult, being dependent upon only myself, my boat and my survival skills provided me with a great feeling of accomplishment.

What keeps you motivated?

My family. I am an older dad with young children and I want to be able to the enjoy them for years to come.

Do you have races/ competition/events that you would like to complete on your bucket list?

I would like to compete in the Everglades Challenge annually trying different types of boats such as a kayak or catamaran.

What are you training for right now?

Nothing really. I just finished the Everglades Challenge and am still recovering, but I am already thinking about EC2019.

WELLNESS360 | MAY/JUNE 2018

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Spotlight 360 What is your go-to diet?

Low fat and low carbs. I stay away from simple sugars completely because they make me feel terrible.

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

Commit yourself to an event once or twice a year and constantly train. It does not have to be something incredible. Even if it is a heart walk or 5K, it is still better than nothing.

What is your daily workout routine?

I just try to do something daily, even if it is only for 20 minutes. Everything counts.

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

Being active is more than losing weight or decreasing your resting heart rate. It is really about feeling good about yourself. Exercise releases endorphins that help with pain, improve mood and create an overall feeling of well-being.

What is one thing you wouldn’t race without? Water and a change of socks.

What is your favorite way to wind down from a busy week? Get outdoors!

What is your favorite book? I drive a lot so I listen to audiobooks. I love nonfiction stories about adventure and survival.

What are your favorite ways to relax? Meditate. Stretch. Yoga.

Favorite go-to meal or restaurant in Gainesville? Cooking out with my family or date night with my wife at Bangkok Square.

SUBMITTED PHOTOS COURTESY OF VANCE ELSHIRE AND FAMILY.

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We Tried It! Are you looking for an easy way to relax during the workday? Interested in finding an exercise that engages both your mind and body? From adult coloring books to yoga classes, the Wellness360 team has got you covered!

ZEN YOGA In need to relax and get in tune with our bodies, we decided to give the Stretch & Relaxation class at Zen Yoga a try. Founder and instructor Ceci Pratt guided us into a dimly lit and cozy room and got us set up with mats, blocks and bolsters before starting the class. Following Ceci’s soothing voice, we worked on our breathing before starting our first asana.

ADULT COLORING BOOKS

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As this was a stretching-focused class, our session was a little more slow paced and focused on holding each pose, which was very relaxing. Our hip flexors definitely got a deep stretch, particularly in asanas like pigeon pose. At the end of the class, Ceci directed us into Savasana, or corpse pose, and turned the lights out completely. She then came around and adjusted us as needed with lavender oil — talk about finding your zen!

After relaxing at our yoga class, we decided that we wanted to find an easy way to de-stress while at the office. So we thought that we would give adult coloring books a try! We brought three books into the office and got in tune with our artistic sides. Crayons and markers in hand, we all picked a page and started coloring. Some of us had reservations about just how stress relieving it would be once we got a look at how detailed some of the pictures were, but in the end we all agreed it was a soothing activity to partake in, particularly when with friends. In a nutshell: This was a great course for yoga beginners and veterans alike! The slow pace made it easy to follow along, but we still got a great stretch.

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WELLNESS360 | MAY/JUNE 2018

In a nutshell: While we might not consciously think of coloring to de-stress, it was a nice activity to do to refresh our minds while at work.


Community Friday, May 4 Leadercast 2018

8:30 a.m. – 5 p.m. Westside Baptist Church - Family Life Center Advantagemediapromotions.com

Saturday, May 19 Whale of a Sale 8 a.m. – 3 p.m. 403 N. Main Street Gainesvillejrleague.org

Friday, May 4 Gainesville Mom Prom

Friday, June 1 Free Fridays Concert Series: Little Jake & The Soul Searchers

Friday, May 4 Free Fridays Concert Series: Sing Me Back Home

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

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

Stephen Foster Folk Culture Center State Park Suwanneebike.org

Saturday, May 5 Refresh & Recharge Retreat 9 a.m. – 5 p.m. Casa Micanopy Zenyogagnv.com/zen-yoga-retreats

Saturday, May 5 – Sunday, May 6 4th Annual Garden Show and Spring Festival Saturday: 9:30 a.m. – 5 p.m. Sunday: 9:30 a.m. – 4 p.m. Cedar Lakes Woods and Gardens Cedarlakeswoodsandgarden.com

Friday, May 11 Free Fridays Concert Series: The Nancy Luca Band with Anna Marie 8 – 10 p.m. Bo Diddley Plaza Gnvculturalseries.org

Satuday, June 2 Tour de Melon Saturday, May 19 Dash & Splash Race #2

8 – 10 a.m. Westside Pool Apm.activecommunities.com/gainesvilleparksandrec

Saturday, May 19 Women & Wellness Symposium

8:30 a.m. – 1:30 p.m. South Tower Conference Center at North Florida Reginal Medical Center Nfrmc.com

Saturday, May 19 Caveman Challenge

8:30 a.m. Jervey Gantt Recreation Complex Wilpowerfoundation.org

Saturday, May 19 Masters of the Night Exhibit Opens

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

Friday, June 8 Free Fridays Concert Series: 21 Blue with Longineu Parsons & Ted Shumate 8 – 10 p.m. Bo Diddley Plaza Gnvculutralseries.org

Saturday, June 9 Yoga & Jazz 5K Run/Walk 7 a.m. Depot Park Atthewellnessnetwork.org

Friday, June 15 Free Fridays Concert Series: The Shakedown 8 – 10 p.m. Bo Diddley Plaza Gnvculturalseries.org

Sunday, June 17 Father's Day

Saturday, May 19 – Sunday, May 20 The American Cancer Society Florida Hope Ride

Friday June 22 Free Fridays Concert Series: Fast Lane

Thursday, May 24 Bats & Brew

Friday, May 18 Free Fridays Concert Series: A Tribute to the Music of Jackson Browne

Charles Strickland Recreational Park Tourdemelon.com

Florida Museum of Natural History Floridamuseum.ufl.edu

Flhoperide.com/Gainesville

Sunday, May 13 Mother's Day

8 – 10 p.m. First Magnitude Gainesvillecircus.com

Monday, May 28 Memorial Day

7 – 11 p.m. Senior Recreation Center Acpmhc.com

Friday, May 4 – Sunday, May 6 SBA Spring Pedal 'n' Paddle Festival

Saturday, May 26 Dusty's Ragtime & Novelties

7 – 9 p.m. Florida Museum of Natural History Floridamuseum.ufl.edu

Friday, May 25 Free Fridays Concert Series: The Gainesville Big Band

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

Friday, June 29 Free Fridays Concert Series: Savants of Soul 8 – 10 p.m. Bo Diddley Plaza Gnvculturalseries.org

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

WELLNESS360 | MAY/JUNE 2018

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Wellness360 May/June 2018  

Flavored waters, healthy ice creams, Florida adventure bucket list, scuba diving

Wellness360 May/June 2018  

Flavored waters, healthy ice creams, Florida adventure bucket list, scuba diving

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