Wellness360 Magazine May/June 2021

May/June 2021 • Volume 6 • Issue 1 wellness360magazine.com

Discover popular architectural styles through the decades Page 37

THE

HOME ISSUE

14 FRESH NEW ITEMS FOR YOUR HOME

THE UGLY TRUTH ABOUT YOUR "HEALTHY" SALAD

WHO WANTS TO PLAY JEOPARDY? HEALTH EDITION

WE CAN'T LYE ABOUT THE AMAZING POWER OF SOAP WELLNESS360 | MAY/JUNE 2021

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WELLNESS360 | MAY/JUNE 2021

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Family Law, Probate, Guardianships

Family Law, Corporate Law, Civil Litigation

Clay Martin,

Scott L. Whitaker

—of Counsel— Real Estate, Business Law, Local Government

—Senior Counsel— Business, Personal & Institutional Strategic Planning, Sports Law

™

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

EDITORIAL INTERN CONTRIBUTING WRITERS

MAILING ADDRESS

Nicole Irving Megan Sapelak, Aníbal Rodríguez Shane Irving Betsy Langan, April Tisher Sayeh Farah Sarah Correa-Dibar Sarah Cooke, PT, DPT, Sarah CorreaDibar, Nicole Irving, Lindsey Johnson, Aníbal Rodríguez, Megan Sapelak, Ted Spiker, Aaron Thomas, PTA, Tracy Wright

PHYSICAL ADDRESS

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

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

Wellness360 is published by Irving Publications, LLC. © 2021

Irving Publications, LLC reserves the right to edit and/or reject any advertising. Irving Publications, LLC is not responsible for the validity of any claims made by its advertisers. Nothing that appears in Wellness360 Magazine may be reproduced in any way, without written permission. Opinions expressed by Wellness360 Magazine writers are their own and do not necessarily reflect the publisher’s opinion. Wellness360 Magazine will consider all never before published outside editorial submissions. Irving Publications, LLC reserves the right to edit and/ or reject all outside editorial submissions and makes no guarantees regarding publication dates.

The information found in Wellness360 Magazine does not constitute individualized medical advice. You must NOT rely on the information in this magazine as an alternative to medical advice from your doctor or other professional health care provider. If you have any specific questions about any medical matter you should consult your doctor or other professional health care provider. If you think you may be suffering from any medical condition you should seek immediate medical attention. You should never delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of information in this publication. Wellness 360 Magazine assumes no responsibility for any circumstances arising out of the use, misuse, interpretation or application of any information supplied within the magazine. Always consult with your doctor for appropriate examinations, treatment, testing and care recommendations. Do not rely on information on in this magazine as a tool for self-diagnosis. You exercise your own judgment when using or purchasing any product highlighted in Wellness360 Magazine. Wellness 360 Magazine assumes no responsibility for errors or omissions in this publication or other documents that are referenced by or linked to this publication.

WELLNESS360 | MAY/JUNE 2021

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WELLNESS360 | MAY/JUNE 2021

MAY/JUNE 2021

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feature

37 A Quick Guide to Home Styles Learn about the distinguishing features of five popular home architectural styles and how they have changed through the decades.

CONNECT WITH US /wellness360magazine ON THE COVER

The retro vibe of our cover is inspired by our feature which breaks down five architectural styles from both the past and present. Find out more about these amazing styles on page 37!

@wellness360mag @wellness360mag /wellness360mag WELLNESS360 | MAY/JUNE 2021

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MAY/JUNE 2021

in every issue HEALTH

MIND MATTERS

11 Wash Up! The Story of Soap

50 Using Your Home to Enhance

14 Purify Your Home: How Air Purifiers Can Help Clean Your Air

16 Eye Twitches: When is it Serious?

16

Your Mental Health

ASK THE EXPERT 52 Ask the Architect

FITNESS

COMMUNITY

18 You Don't Need to Live

56 We Tried It: Soap Making

With Knee Pain: And Why it is Important Not to Ignore the Signs

58 Calendar

20 Ted Talks: Your Health in Jeopardy

23 Bringing Fitness Home

54 SPOTLIGHT360: Meet Matt Nechodom

STYLE + GEAR 27 14 Goodies for the Home

34

NUTRITION 30 Is My Salad Really Healthy?

Tips For Building a Better Salad

FINANCE 45 Home on Wheels: Hitting the

Open Road With Your Family

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WELLNESS360 | MAY/JUNE 2021

LIFESTYLE 48 Healthy Kitchen, Healthy

Family: Habits to Make your Kitchen Better for You

PHOTO COURTESY OF MATT NECHODOM

32 Grass-Fed Beef: Is it Better?

34 Avoca(do) Try This at Home!

50

After a fulfilling 27 year career in law enforcement, Matt is turning a passion for riding into a purposeful adventure to show his thanks to fellow officers around the country.

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Editor's Note

if these four walls could talk For the last 12 months or so, our homes have protected us from a spreading pandemic none of us could have expected, and I know I am not alone when I say how grateful I am to the four walls that I call home and the solace it served me, my family and business during 2020. But have you ever wondered what would happen if they could speak? Would they share their aches and pains? Their needed updates. How they do or do not like the fireplace, choice of furniture or the faux wood floors you just had to have.

Our homes have become an extension of our personal color preferences and our distinct taste in architecture and design. In Alachua county, we have an eclectic array of architecture styles gracing the neighborhoods we call home. We can see traces of the Victorian era, the 70s and beyond. From the Duck Pond district and in the countryside, Alachua County’s architecture portfolio is one that would fill a coffee table book to the brim.

and created the adventure of a lifetime for their family. Fun fact, over one million people in the United States are now living in an RV full time. Who knew!

So, whether you live in a tiny house, a Victorian masterpiece or a craftsman beauty, next time you walk through that door, take pause to thank it for protecting you and your family and putting up with your color choices, messes and furniture mistakes. Because imagine… what if those four walls could talk?

Our 2021 Home issue celebrates the architecture styles we have embraced in our community and the home that protected us the last 12 months. I am sure you never would have imagined your dining room table would become the epicenter of work, school and play. We also share how one family took their house on the road with them Nicole Irving, Publisher, EIC

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WELLNESS360 | MAY/JUNE 2021

BEARD MORE. SHAVE LESS.

SAVE WATER.

Adam

GRU Water/Wastewater Crew Leader

By skipping his normal shaving routine, GRU Water/Wastewater Crew Leader Adam saves about 60 gallons of water each week. Since Adam hasn’t shaved in 8 years, his conservation game is as strong as his beard game!

Find out more about Adam and what simple steps you can take to #savewater at gru.com/savewater.

WELLNESS360 | MAY/JUNE 2021

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Holden, Carpenter & Roscow, PL IS NOW

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WELLNESS360 | MAY/JUNE 2021

Health

Wash Up! The Story of Soap

BY LINDSEY JOHNSON, MS, MCHES | ILLUSTRATIONS BY MEGAN SAPELAK

Soap has been around for centuries, dating all the way back to 2800 BC. Soap has evolved in that time but the basics remain the same.

HOW IS SOAP MADE? Believe it or not, it takes only two key ingredients to make soap: fats and an alkali.

These two ingredients together combine with water to make a chemical reaction that results in the soap we use to wash our hands and bodies. According to MerriamWebster, this is done through saponification, “the act, process, or result of making soap.” Most soaps use oils for their fat and lye or sodium hydroxide or potassium hydroxide as their alkali. Lye is created by boiling hardwood ashes with soft water such as rainwater. It is also commercially available at hardware stores and craft sites.

There are a wide variety of oils used in soaps, including olive, coconut, palm kernel, cocoa butter and more.

When making cold-process soap, soapmakers must take into account which oil they use as each one has a specific saponification value to determine how much lye is needed in the recipe. According to Shelly Scott, CEO and Head Soapmaker at Pretty Bird Soapery, it is important to determine the desired percentage of superfat so the soap maintains some of the oil to help moisturize skin.

The soap-making process takes approximately four to six weeks from beginning to end.

Scott explains that the soapmaking process takes approximately four to six weeks from beginning to end. First comes the measuring and mixing to ensure that the fats and lye have properly emulsified. During this step, scents and colors are also added to the mixture. Scents may be achieved by adding essential or fragrance oils.

Colorants may be natural substances such as turmeric and indigo or oxides and micas, which are naturally occurring substances that are stabilized in the lab. Some soapmakers use commercial soap dyes to color their products. Once the soap has been properly mixed, it is covered and left overnight to harden. After the first 24 hours, the soap is removed from the molds and cut into bars and put on shelves to cure for at least four to six weeks. This allows the extra water to evaporate, producing a milder and longer lasting bar. At this point, the soap is ready to get to work!

BASIC SOAP INGREDIENTS

A FAT

AN ALKALI

A SCENT WELLNESS360 | MAY/JUNE 2021

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Health BATTLE OF

the soaps Soap Versus Hand Sanitizer The active ingredient in hand sanitizer is ethyl alcohol or isopropyl alcohol. These ingredients are effective in killing bacteria and viruses, including the coronavirus.

However, they are ineffective against some nasty infections such as norovirus and Clostridioides difficile (C. diff). When soap and water is not available, hand sanitizer is a reasonable option until the next opportunity for handwashing occurs.

Why is Standard Soap Better than Antibacterial Soap?

Soaps, hand washes and hand sanitizers may be labeled as antibacterial, antimicrobial, or antiseptic, indicating that they kill germs on contact. These soaps include additional ingredients that kill microbes not found in other soaps.

Sounds promising, especially in these pandemic times, right? Not so fast.

The Food and Drug Administration (FDA) encourages consumers to forego the antibacterial soaps in favor of traditional soap. There is not enough evidence to suggest that antibacterial soaps do a better job cleaning and protecting from diseases and infections. Furthermore, there are ingredients in some of these products, such as triclosan, which have caused concern among researchers regarding long-term health effects. The FDA and the Environmental Protection Agency (EPA) are collaborating on regulations and oversight of triclosan, which the EPA now manages as a pesticide. The research also indicates that triclosan may contribute to making bacteria resistant to antibiotics. This creates new strains of super bacteria and makes it hard to treat common bacterial infections with standard antibiotics.

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WELLNESS360 | MAY/JUNE 2021

What’s The Best Bet? While hand sanitizer kills the germs on your skin, it does not fully remove them. Cleveland Clinic recommends washing with soap and warm water for a minimum of twenty seconds as the best defense against germs and residue and ideal for overall cleanliness. Washing with soap and water breaks down the particles and rinses them down the drain. If regular soap and water are not available, hand sanitizer or antibacterial soap are alternatives for immediate cleansing but not the preferred method for routine cleaning.

Now that you know regular soap is your best defense against germs, it is time to have some fun with it! Many soaps now contain pleasing scents, unusual shapes, colorful designs, and more. Bars of soap used in the shower or sink do not contain germs from the previous user so it is perfectly safe to share soap. Experiment with soaps that you like and find what works best. Most importantly, wash frequently!

WINNER: STANDARD

SOAP!

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3780 NW 83rd Street Gainesville, FL 32606

Connect Today! (352) 377-2022 www.MillenniumPhysician.com WELLNESS360 | MAY/JUNE 2021

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4/2/2021 3:00:56 PM

Health

Purify Your Home: How Air Purifiers Can Help Clean Your Air

BY TRACY WRIGHT

Even before COVID-19, usage of home air purifiers had spiked. According to Consumer Reports, one in four American households now owns an air purifier. But what do they actually do and is it worth the investment?

Simply put, air purifiers can help to reduce home pollution and filter out things that are specific to your home’s needs. According to HVAC.com, “air purifiers use a system of internal fans to pull the air in your home through a series of filters that remove harmful airborne particles like dust, pollen and bacteria.”

The machine then moves that air back into the atmosphere helping to keep your home healthy.

The U.S. Environmental Protection Agency estimates that indoor air is about two to five times more polluted than outdoor air and may be even higher. Air purifiers with HEPA (high efficiency particulate air) filters can trap over 99% of pollutants which can include damaging materials like allergens, bacteria and mold. A study published in Chest India found that the reduction of harmful air particles and allergens did result in improved health across all ages especially with chronic respiratory conditions such as asthma.

Besides the traditional HEPA air purifiers, there are other types of air purifiers.

Absorbent air purifiers use chemicals like carbon to absorb odors and chemicals around the home. Since they do not absorb harmful particles, they are typically not a product that can be used alone. Ionic purifiers use ions to destroy chemicals that may cause bacteria, however, there may be some risks as ozone may be produced as a result.

UV purifiers use light to destroy chemicals that can cause bacteria that may contribute to viruses. A great combination is a HEPA air purifier with UV bulbs that can then contribute to the killing of unhealthy germs.

When considering an investment into an air purifier, you should consider more than the sticker price of the machine. First, a quality air purifier recommended

by Consumer Reports often are around $200 and can be up to $1,000. After that, you need to consider filter replacement costs, which can be yearly or multiple times per year, as well as energy costs. Consumer Reports calculated their top recommended models’ costs. On average, the air purifier cost about $317; energy costs were about $60; and filter costs were about $127 for a first-year total of about $504.

Consumers should consider product reviews and ratings on how they effectively filter certain pollutants. Figure out what kind of space you will need and understand maintenance costs. Popular and highly-rated purifiers include Honeywell, Dyson, Coway and Lenoit (which makes a smaller version).

In short, if you or someone in your family suffers from allergies or other conditions which may benefit from clearer air, it may be well worth the investment.

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WELLNESS360 | MAY/JUNE 2021

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Health

Eye Twitches: When is it Serious?

BY TRACY WRIGHT | ILLUSTRATION BY MEGAN SAPELAK

Who hasn’t been working on a screen too much lately? After a while, you may notice your eye begin to twitch involuntarily. This condition takes on different forms from benign cases to more complicated conditions that can be tied to complicated disorders.

disorder in which the muscles on one side of your face twitch Eyelid twitching is a benign condition known as ocular myokymia involuntarily. Hemifacial spasm is most often caused by a blood vessel that typically occurs when you are tired or stressed, have had too touching a facial nerve, but it may be caused by a facial much caffeine or alcohol, or have an irritation of the nerve injury or a tumor, or it may not have a cause,” eye surface. You may feel your upper eyelid begin said the Mayo Clinic. to twitch and you may experience other symptoms like a higher rate of blinking, irritation or dry eyes.

Getting more When eye twitching is a mild and benign condition, According to Mayo Clinic, frequent eyelid twitching is sleep, reducing getting more sleep, reducing stress, wearing sunglasses pretty common and may recur over a period of a few stress, wearing when in extreme light, using eye drops and decreasing hours or days. Eyelid twitching can also be caused by sunglasses caffeine may be enough to stop or curtail eye twitching. corneal abrasion, dry eyes or sensitivity to light.

If the condition is more severe, your doctor may when in extreme recommend botulinum toxin injections into muscles Eye twitching that begins as frequent blinking of both light, using around your eye, according to the American Academy eyes is known as benign essential blepharospasm and eye drops and of Ophthalmology (AAO). This usually provides can be very serious. Scientists believe it is due to a decreasing temporary relief. movement disorder of the muscles around the eye, the caffeine may be Mayo Clinic says. The cause is not certain but can be enough to stop If injections and other medications do not provide tied to a problem in the brain known as basal ganglia. long term relief, surgery may be the only option. For or curtail eye essential blepharospasm, surgeons may either remove Other conditions of the brain or nervous system twitching. the facial muscle causing spasms or the part of the may cause eye twitching like Parkinson’s Disease, nerve that causes them, the AAO said.

Bell’s Palsy, dystonia, multiple sclerosis or Tourette syndrome.

The good news is that most people’s eye twitches are typically not serious and can be eased with some lifestyle changes or When eye twitching becomes more frequent or disrupts your life, restrictions. But if it does become more severe or hampers with your it is probably time to see your health care provider. They will do life, seeing your eye doctor is the best bet. a physical and ask about your symptoms. You will most likely be referred to an ophthalmologist who may diagnose benign essential * If you are experiencing eye twitching, contact your doctor with any and all questions. blepharospasm or a hemifacial spasm, which is “a nervous system

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WELLNESS360 | MAY/JUNE 2021

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Fitness

You Don't Need to Live with Knee Pain And Why it is Important Not to Ignore the Signs SARAH COOKE, PT, DPT AND AARON THOMAS, PTA

Do your knees ache, pop and crackle every time you bend down to pick something up off the floor? If the answer is yes, the good news is you are not alone! Approximately 25% of adults have experienced knee pain at some point in their life that causes them to alter the way they move and ultimately affects their quality of life, if not treated. Knee pain can result from injury, overuse, improper body mechanics or disease. This pain can drastically limit one's ability to perform activities that they enjoy doing, like running, playing sports, getting in and out of the car or getting up and down from the floor to play with kids or grandchildren.

Luckily, there are practitioners who are specialists in the human movement system: physical therapists.

Physical therapists are movement experts who specialize in understanding the synergistic relationships between one's musculoskeletal, neurological and cardiopulmonary systems.

Physical therapists have the knowledge to thoroughly examine, assess and create a plan to address issues such as knee pain to help patients reach their goals and return to their maximum level of function. Physical therapy management of knee pain can range from a variety of different approaches consisting of exercises, stretches and soft tissue mobilization to address any deficits uncovered during the evaluation process. This evaluative process will examine those “trouble” movements that cause pain in the knee, as well as look at other regions of your trunk and lower extremity to determine if there are any issues with the surrounding area.

More often than not, the cause of a person's knee pain may not be directly related to the knee. When evaluating a patient with knee pain, a physical therapist will look at the flexibility, strength and mobility of the surrounding joints, like the hip and the ankle. The root cause of knee pain is commonly attributed to asymmetries and deficits with flexibility and strength in the hips and ankles.

Sometimes these asymmetries are evident for a long time prior to the onset of pain. This is because your body will naturally compensate for these movements; however, over time these compensations can lead to pain.

Compensations are when our body alters its normal movement patterns in order to avoid pain. This can be something done intentionally or subconsciously. These compensations can vary from changing the way that you walk to changing how you transition from sitting to standing. These compensations displace the workload from the affected muscles onto the uninjured muscle groups. When this happens, the muscles that were originally unaffected become overworked due to compensation. Addressing these compensations will improve a patient’s ability to perform the movements required for completing the necessary exercises to address any muscular imbalances.

After someone completes their physical therapy course of treatment, there are several ways to help take care of your knees!

Your Physical therapists may suggest taking part in regular exercise, getting adequate rest and eating a healthy diet as ways to help improve the health of your knees once you are done with PT. If any exercises or movements cause you knee pain, or if your knee pain is preventing you from doing what you love doing, reach out to a physical therapist!

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WELLNESS360 | MAY/JUNE 2021

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19

Fitness

Your Health in Jeopardy

SEASONS

YOU KNOW BETTER

BODILY NOISES THAT ARE ALSO NAMES OF EXERCISES

TO HEALTH WITH IT

BY TED SPIKER

Darn Right I’d like a Daily Double (scoop of ice cream).

TED TALKS

Test your knowledge about important aspects of your health—and become the world champ of your body.

THE HUMOROUS SIDE OF HEALTH

Ted Spiker (@ProfSpiker) is the chair of the University of Florida department of journalism, as well as a health and fitness writer.

He is the author of DOWN SIZE, a book about the science and soul of weightloss and dieting.

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WELLNESS360 | MAY/JUNE 2021

I’ll Take SEASONS for $200

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In this time of year, the humidity makes you waterfall sweat after three steps of a 6 a.m. run. #FromEvery CreviceAnd Orifice

You swore you’d cut back on this, only to find a delightful summersoaked pleasure in that juniper-berryflavored gin.

If you’re built like a tank with a bad back, it’s difficult to perform these down-up-updown moves.

What is wine?

What is the Electric Slide?

What is Gainesville summer?

What is a glass of bourbon with one ice block, a splash of chocolate bitters and a drop or two of cherry juice?

Correct!

Correct!

Also correct!

What is sausage pizza?

Incorrect!

What is the limbo?

I’ll Take TO THE HEALTH WITH IT for $2,000

This psychological phenomenon allows you to write sentences about booze and cheese without actually addressing booze and cheese.

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We care for your heart with all of ours.

Visit Heart.UFHealth.org to watch Latasha’s story and sign up for a free Heart Healthy Kit.

PHYSICAL

BRAIN CHARACTER

Fitness

Bringing Fitness Home

BY LINDSEY JOHNSON, MS, MCHES

Home gyms have become increasingly popular, especially over the past year. Whether it’s a parent trying to squeeze in a quick workout during naptime or a serious athlete training for competition, home setups run the gamut and can be a good fit regardless of budget and fitness level.

PHOTOS COURTESY OF BOB RUANO

Local athletes shared their gyms with us and their opinions on their most useful equipment and must-haves as well as their favorite splurge items.

BOB RUANO, a CrossFit enthusiast, has qualified for the pinnacle annual competition, the CrossFit Games, four times in the last five years with his best finish in 7th place in 2017. In 2021, he finished 6th in the world in his age division in the first round of competition and is moving on to the semifinals. His home gym is quite extensive for his next-level training and utilizes both his backyard and garage.

KENDRA AND ERIC MILLER have created a home gym in their garage with the bonus feature of including a collapsible rack, a great space-saving feature that allows extra garage space when not in use.

BOB RUANO'S home gym is quite extensive for his next-level training and utilizes both his backyard and garage.

HILARY TARABOUR uses space in her garage for the larger weightlifting equipment and has her stationary bike in the living room (bonus - air conditioning and watching TV while she cycles!)

RUSSELL CLENDENIN set up his home gym on an enclosed patio, a great option for keeping indoor space free.

WELLNESS360 | MAY/JUNE 2021

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Fitness Best Splurge Item Included

IN THEIR HOME GYM INVENTORIES BOB RUANO:

- Stall mats - Kettlebells of varying weights - Dumbbells of varying weights - Mirror - Whiteboard - Pull-up Bar - installed in ceiling in garage into studs - Low Gymnastics Rings - Installed in ceiling in garage into studs - Concept2 Rower - Air Assault Bike - Glute Ham Developer - Rig with Barbells and Plates - Sandbags - Bench • Outside: • 12ft rope • Pull-up bars • High Gymnastics Rings

Bob’s higher end splurge items include a rower, an Air Assault bike and the glute hamstring developer (GHD). Kendra and Eric love their fold-up rack, which provides opportunity to do weightlifting movements as well as a pull-up bar.

Russell loves the full squat and bench rack. Hilary’s biggest splurges this year were memberships to programs that help guide her workouts such as Apple Fitness, ifit, and Hannah Eden fitness.

Flooring

If using heavy weights or heavy equipment, protective flooring is a good idea.

Dependent on the underneath surface and what items your gym contains, rubber gym mats may be sufficient. Another great option that will hold up to dropping heavy weights are stall mats, available at farm supply stores. The ¾” mats are designed to withstand the weight of horses and are a durable and inexpensive option for flooring.

RUSSELL CLENDENIN: - Dumbbells - 2.5 - 55# - Plates - 400# + - Resistance Bands - Stretching Equipment - Mats - Squat Rack / Bench - Barbell

KENDRA AND ERIC MILLER:

- Rack for weightlifting and includes pull-up bar - Dumbbells - Kettlebells - Box for box jumps - Sandbags - Barbell and plates - Jump Ropes - Timer - Whiteboard

HILARY TARABOUR:

- Kettlebells - Rack and Pull-up Bar Combo - Stationary Bike - Rubber Mats - Barbell and plates

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WELLNESS360 | MAY/JUNE 2021

Most Used and Must-Have Items

We asked our local home gym friends which items they used most often. Kendra’s must-haves are the barbell and plates as well as the dumbbells. Her favorite movements are cleans and back and front squats. Hilary’s most used item is her kettlebells, which she uses for kettlebell swings, cleans, snatches, and Turkish get-ups. Russell’s favorite item is the Olympic barbell, which he uses for a wide variety of exercises, both with and without weight. Bob’s training requires that he vary his workouts but uses his pull-up bar and barbell most often. Thrusters are his favorite movement because it tests both hip and shoulder mobility and strength at the same time.

Location

No garage? No problem! Home gyms do not have to be based in a garage. While many athletes (and we are all athletes!) prefer to store their equipment and train in a garage, others store equipment in a spare bedroom, living room, or exercise in a driveway or outdoor space.

Mirror

Mirrors can be helpful to watch and correct form. While not necessary, it does allow the opportunity for technique review and to notice when form is compromised.

Timer

Some athletes choose to have a timer installed that can count down, do intervals, or cut off at a certain time. Others choose to use their phone or an iPad to time their workouts. Having some method for timing is a good idea.

Whiteboard

A whiteboard is a great option to write out the workout before getting started. This helps with accountability and provides a good visual during the tough moments.

Others prefer to write out the workout on a piece of paper.

Writing it down before you start helps you stay committed.

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WELLNESS360 | MAY/JUNE 2021

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WELLNESS360

Nutrition

Is My Salad Really Healthy?

Check out the article in July/August 2020 for a full breakdown of nutritional greens!

Tips For Building a Better Salad

GREENS Spinach Arugula Kale Spring mix

BY MEGAN SAPELAK

So you started your new healthy eating regime and decided to go with a salad instead of that burger you were craving. Congrats! You picked the healthier option, and that’s a great start. But when it comes down to it, was your choice really healthier than the latter? While many think that choosing a salad is automatically a healthier option, it’s actually the ingredients of a salad that make or break it’s nutritional and caloric value. Depending on which ingredients you choose to put on your salad, it is possible that your salad could end up being just as unhealthy as that burger you turned down. When considering making or ordering a salad, consider trading some common ingredients for even more nutritional ones!

Iceberg Romaine

Wait, What !?

According to Eat This, Not That, Applebee's Oriental Chicken Salad has a nutritional breakdown that is surprisingly close to that of Wendy's Triple Baconator.

Applebee's Oriental Chicken Salad

Wendy's Triple Baconator

1,240 CALORIES 77 G FAT 2,000 MG SODIUM

1,350 CALORIES 90 G FAT 2,780 MG SODIUM

PROTEIN Hard-boiled eggs Grilled chicken Shrimp Salmon Beans/ legumes Quinoa Fried foods Bacon Processed deli meats Ground beef

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WELLNESS360 | MAY/JUNE 2021

Nutrition CHEESE Feta Cottage cheese Mozzarella Cheddar Blue cheese Goat cheese

EXTRAS Cucumber Broccoli Peppers Carrots Tomato Fruit Avocado Seeds Nuts Beets Sweet potato Croutons Tortilla chips Wontons Candied nuts Dried fruit

LET'S TALK

Dressing

Harvard Health suggests looking for dressings with low values of saturated fat, sodium and sugar.

Recommended amount: 2 tbsp

Fresh salsa Greek yogurt-based Olive oil Vinegar

Ranch Barbeque Blue cheese Honey mustard Caesar

Nutrition Calories VS.

Just because foods are low-calorie, doesn’t make them “healthy.” When considering ingredients for your salad (or any other meals) remember to think nutrition first!

Stockpile your meals with foods that are filled with vitamins, protein, healthy fats and smart carbs!

WELLNESS360 | MAY/JUNE 2021

31

Nutrition

Grass-Fed Beef: Is it Better?

BY LINDSEY JOHNSON, MS, MCHES

Consuming beef in moderate quantities can be an important part of a healthy diet. Beef contains many nutrients such as iron, selenium, zinc, as well as vitamins B3, B6, and B12. Beef is a good source of quality protein and also contains carnosine and creatine, which are important for muscle and brain health.

Because beef is an animal product, does the diet of the cows impact the health benefits to the consumer?

What is Grass-Fed Beef and How Does it Differ from Conventional Beef?

The United States raises cattle differently than some other countries. For the first 7-9 months of a calf’s life, they drink their mother’s milk and free roam pastures, eating grass and other plants. Around the nine-month mark, conventional cattle are often moved to feedlots. These feedlots confine the cattle into stalls so they can feed them more easily and rapidly fatten the livestock for quicker turnaround to the slaughterhouse. This is achieved by feeding grain-based diets such as corn or soy. Sometimes the cows may also receive dried grass as a supplement. They live like this for a few months before they are ready for processing.

Most beef in conventional grocery stores is grain-fed. While not necessarily denoted on the packaging, this is standard practice. The beef you are accustomed to eating most likely comes from grain-fed cows.

Grass-fed beef does not have a standard definition but refers to cows whose primary diet is grass. This does not necessarily indicate that they are free roaming pasture cows, simply that their primary food source is grass instead of grain.

Are There Benefits to Choosing Grass-Fed Beef?

Grass-fed beef is higher in some nutrients than grain-fed cattle. According to Healthline, grass-fed beef contains a higher concentration of vitamin E and other antioxidants. It also has carotenoid precursors to vitamin A such as beta carotene. Mayo Clinic reports that grass-fed beef consists of more heart-healthy components than the conventional counterpart, such as two to six times more omega 3 fatty acids, linoleic acid and less total fat.

While there are some benefits to choosing grass-fed over grain-fed beef, there may be other factors to consider in your decision.

The Verdict

Grain-fed meat is readily available in conventional grocery stores. Grass-fed beef is sometimes harder to find. Farmers’ markets and specialty and whole food stores are more likely to carry these products. In addition, the cost for grass-fed beef may be greater than that of grain-fed, which may be a determining factor for families on a budget. The meat tends to have a slightly different flavor and texture.

For those that routinely eat grain-fed beef, it may be more difficult to make the switch to something new.

Whether you opt for grain-fed or grass-fed meat or a combination thereof, you will receive some benefits from eating any beef in moderation. The most important part of a healthy diet is eating primarily whole natural foods.

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WELLNESS360 | MAY/JUNE 2021

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Nutrition

Avoca(do) Try This At Home!

BY SARAH CORREA-DIBAR

If you favor fruit salads over lettuce-and-tomato salads, avocados are the exact solution to that problem because get this: avocados are fruits and healthy in more ways than one.

Avocados are coined to be full of the ‘healthy fat,’ the technical term being polyunsaturated fats. This is a quick way of saying “this green fruit makes me feel full longer, so I don’t feel guilty after having a big avocado toast for breakfast.” This is all thanks to the 10 grams of fiber that each avocado has, according to Cedar-Sinai Hospitals. Fiber helps keep cholesterol levels down (helping with obesity) and blood sugars low.

In addition to fiber, avocados have 26% of vitamin K, which reduces the risk of inflammatory diseases (and with that chronic aging diseases) by helping wounds heal. The 20% of folate assists in the cell growth of your body, which is crucial to take during times of growth like pregnancy and adolescence.

Finally, we can’t ever forget the importance of vitamin C, which isn’t only found in your morning OJ! Avocados have 17% of the vitamin that gives your body an immunity boost.

Not only can you incorporate these green fruits in almost any meal, but you can also feed it to your hair! According to The US National Library of Medicine, avocados are a great source of biotin, which helps with hair growth and the potassium and magnesium in avocados help keep your hair shiny.

Picking the perfect avocado is very easy. A ripe avocado will usually have a darker peel. If it’s green it means, there’s still some time left to ripen. The most important thing is the touch. The fruit should be soft when squeezed gently but it shouldn’t feel like mashed potatoes because that means it’s close to being rotten.

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WELLNESS360 | MAY/JUNE 2021

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HOME Architecture A Quick Guide to

BY ANÍBAL RODRÍGUEZ AND MEGAN SAPELAK

Throughout the years we have seen a great many styles of architecture flourish in our community. We highlighted a few of our favorite architectural styles and showcase not only the houses themselves, but also some of the furniture and accessories that complement their home. Next time you are cruising around Alachua County, make note of some of the amazing architectural designs.

Medium Pitched Roof

Relive the nostalgia of the 19th-century with a clawfoot tub, adding a touch of luxury to any bathroom.

Five Windows On The Second Floor

One Window Above The Entry Door

Brick And Wood Siding

Colonial Two Windows On Each Side Of The Door

ORIGIN: EASTERN U.S. ––––––––––––––––––––––––– DATE: 1876

Most commonly found on the East coast and relying heavily on symmetry, colonial architecture are often recognized by their iconic evenly spaced shuttered windows. They are usually rectangular shaped and have either two or three stories with facades made of brick or wood. Additional elements such as dormers, columns and chimneys are also evenly proportioned to further enhance the formal design.

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WELLNESS360 | MAY/JUNE 2021

Windsor chairs are perfectly suited for kitchens and dining rooms.

They are built with quality in mind, with meticulous construction and finish.

Mid Century Transom Windows

Commonly known as the “Coconut Chair” due to its coconut shell shape, George Nelson's iconic lounge chair is a testament to mid century design with its beautiful curves throughout and shallow sides perfect for sitting comfortably.

Flat And Gabled Roof

Affectionately called the “smiling chair,” Hans Wegner’s Shell Chair has a wing-like seat design with arching legs that give it an airiness great for any room in a modern home.

Sliding Glass Doors

ORIGIN: UNITED STATES ––––––––––––––––––––––––– DATE: 1945 - 1980

When it comes to lighting, think of those iconic styles of the 1940s through the 1960s with relatively simple designs and sleek lines.

Emerging out of new construction principles and modern ideologies , mid century modern architecture gained popularity from 1945 to the 1980s. Known for features such as flat planes, large glass window areas and lots of open space, the modern movement focused on clean simple design. The end of World War II brought the availability of many new materials to architects and designers alike, changing forever the way we look at residential living.

WELLNESS360 | MAY/JUNE 2021

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To mirror the outside design, Victorian homes maintain ornate patterns through out the interior, which includes elaborate carpeting.

Ornate Trim

Cylindrical Towers

Gas lights such as chandeliers can be found in common areas of the home including foyers and dining rooms.

Patterned Shingles

Wrap-Around Porch Stained-Glass Windows

ORIGIN: ENGLAND/FRANCE ––––––––––––––––––––––––– DATE: 1870 - 1910

Victorian homes are well-known for having elaborate architectural elements and detailed design. Emerging popular during the reign of Queen Victoria, the design of these homes was meant to promote beauty more so than placing focus on functionality. These homes are easily recognizable by their asymmetry, partial or full porches, cylindrical towers or turrets and patterned shingles.

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WELLNESS360 | MAY/JUNE 2021

Interior furniture is made out of dark, stained wood. Detailed designs are constructed into the legs of dressers, tables and chairs.

CONTEMPORARY Large Glass Windows Sharp, Geometric Angles And Shapes

Interior features are lighter and more neutral in color.

Granite and marble are common choices for countertop options.

Simple Exterior

Open Floor Plans

With the rise in popularity of home stores such as IKEA, light-weight, self-assemble, simplistic tables, shelving and bedroom furniture is currently all the rage.

ORIGIN: UNITED STATES ––––––––––––––––––––––––– DATE: 1970s - PRESENT DAY

Theatre sofas have a sleek, sophisticated design, complete with a steel base and minimal cushion stuffing.

As the most recent trend in architectural design, contemporary homes vary, but are usually defined by their sharp, geometric edges and simplicity. These 21st-centrury homes feature large floor-to-ceiling glass windows to create more natural lighting and rooms are perfectly suited for hosting with large, open floor plans.

Contemporary homes are ever evolving to reflect the trends of the time period in which they are built.

WELLNESS360 | MAY/JUNE 2021

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Low Pitched Roof

Wide Overhanging Eaves

Exposed Roof Rafters Dating all the way back to the late 1800s, Tiffany style lamps are a perfect fit for any craftsman home with their exquisite craftsmanship and timeless charm.

Full Or Partial Porches Framed By Tapered Columns

ORIGIN: SOUTHERN CALIFORNIA ––––––––––––––––––––––––– DATE: 1905-1930

The craftsman style, with its timeless curb appeal and character, originated as a direct reaction to the ornate look of the Victorian aesthetic. Closely associated with the arts and crafts movement dedicated to reconnecting with the ideals and quality of medieval craftsmanship, this new style quickly became beloved by many for its charming simplicity and custom details throughout the whole home. Many examples of these homes cans still be seen today and are referred to by many as bungalows.

Furniture with clean lines such as the popular mission style are perfect pieces to complement any crafstman home decor.

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Finance

Home on Wheels:

Hitting the Open Road With Your Family

PHOTOS COURTESY OF BICKMEYER FAMILY

BY TRACY WRIGHT

In early 2019, Kristy Bickmeyer was at a Fleetwood Mac concert listening to this lyric when she realized she was ready to make a life-changing decision. Bickmeyer and her husband had been considering hitting the road in an RV with their two children, 8 and 6, for a yearlong road trip after visiting with friends who had done the same thing. While her husband was all in, Bickmeyer was on the fence. But once she heard Stevie Nicks sing those words, she realized time was running by, and she wanted to spend that quality time with her family.

Bickmeyer’s family is one of many who decide to either take long-term road trips or even go full-time RV living. According to the RV Industry Association, more than a million Americans now live full-time in RVs. Once dominated by retired individuals, younger people and families are choosing to hit the road especially since the COVID pandemic.

With air travel options limited, families chose to travel in a vehicle that allowed them to control their menus, sanitation and level of physical contact with other.

According to RVShare, more families are choosing RV travel and longer stays because of the unique family experience, the ability to spend quality time traveling and exploring the outdoors while still having the conveniences of the RV. More workplace and schooling flexibility has also convinced many families to hit the open road while still being connected to work or school.

CONSIDERING FINANCES Once you decide to take that long-term trip, what should you consider in terms of finances? Bickmeyer said they had to consider their major expenses. Obviously, their home mortgage was first. If you own a home and are not planning to sell or downsize, consider renting your home, which is what the Bickmeyers chose to do.

“I put our house on Zillow and had two calls come in almost immediately,” Bickmeyer said. “After they came and toured the home, they signed the lease within days.

We actually ended up making a profit from renting the house since the rental fee was more than our mortgage. The rental market is actually so hot right now that this would be fairly easy for most families.”

PREPARING FOR A NEW COST OF LIVING After their mortgage they considered their cost of living with some major expenses being erased like their children’s private school tuition and activities like sports and dance. They sold Bickmeyer’s car which saved on a car payment, insurance and gas for the car. However, they also had to consider their sources of income. Kristy, owner of Twinkle Toes Nanny Agency, could work from anywhere, but her husband could not. They had to do their homework to see how the loss of some expenses and added income from selling both the car and another rental property could make up for that loss of income. They figured out how they could make it work, and her husband took a leave of absence from his job.

But Bickmeyer said they also needed to consider their new expenses which included an RV payment, fuel (which can be considerable), campsite fees, entertainment and any costs of homeschooling. Most people who plan to work from home should also consider purchasing a hotspot for their phone to guarantee wifi connection. Bickmeyer estimated that the trip cost about $1,000 a month. She emphasized that it wasn’t about WELLNESS360 | MAY/JUNE 2021

45

Finance

saving money but about their experiences.

While the Bickmeyers chose to purchase an RV and tow vehicle, there are other options that may be more affordable including commercial RV rentals or sites like RVshare, which is like an AirBNB for RVs. People post RVs for rent with different rates depending on size and amenities.

If you want to splurge a few times on a premium resort style campsite which feature cabins, pools and other amenities, a Passport America membership that costs $44 annually can give you deep discounts at campgrounds across North America.

ESTIMATING FOR TRAVEL EXPENSES Fuel is usually one of the biggest expenses of the trip. Travelling slowly helps on fuel costs, and programs like RV Trip Wizard can help you plan your best route to help you “save time, plan safe RV routes and find great campgrounds.” Use the app GasBuddy to find the best prices or join gas station loyalty clubs.

Families can also use RV Trip Wizard to help identify attractions for entertainment and how to reserve experiences. It may be beneficial to invest in different amusement park, museum, zoo or garden memberships that may allow for discounted entries in multiple locations.

Once you decide to hit the road, you can see there are a variety of affordable options for your journey. Despite the cost, Bickmeyer says it was a once-in-a-lifetime experience.

“I would do it all again in a heartbeat. It was the perfect time for us to take this trip as my kids were the perfect ages. They had a wonderful time, and they remember those experiences. It was the journey of a lifetime,” Bickmeyer said.

THE ROAD MAP TO RV SUCCESS Evaluate your current and potential finances. Consider costs you will be rid of as well as new travel costs.

Pick an RV best suited for your travel needs. Large family or traveling alone?

Map out campsites and attractions. What do you want to go see and where/how often will you be resting?

Prepare for your new expenses and hit the road!

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WELLNESS360 | MAY/JUNE 2021

Save money for fuel, national parks and campsites.

PHOTOS COURTESY OF BICKMEYER FAMILY

MAPPING OUT THE TRIP Once you’ve selected your RV, the best way to plan for your expenses is to plan your trip and what you want to do. Once you know the route and destination of your trip, you can research where you want to stay and costs of campsites and any entertainment or attractions you want to visit. Bickmeyer advises making reservations at popular national or state parks well in advance.

It will likely take you up to six months to settle everything needed to get ready to travel which includes renting your house, putting any items in storage, and planning and packing your trip. For some families, circumstances may mean this process may take shorter or longer.

The cost of campsites can vary wildly.

KOA and Yogi Bear, two popular family campsites, come with more amenities but at a higher cost. National and state parks typically have low daily fees with less amenities. The “America the Beautiful” pass costs a small annual fee which then allows for free admission to every national park for the year. Many states also offer state park passes which help with savings.

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Lifestyle

Healthy Kitchen, Healthy Family:

Habits to Make your Kitchen Better for You

BY TRACY WRIGHT

The kitchen is often cited as the hub of the home where family and friends gather to cook, eat and share memories. Is your kitchen always good for your health? Organizing, cleaning and setting up your kitchen can have profound impacts on both your physical and mental health.

Healthy Organization

See it and Believe it

In the fridge, [make sure] the healthy snacks like fruit, veggies, cheese and yogurt are the easiest to reach,” said local resident and mom of three Ami McClay. “Other items like bananas or avocados are easy to reach on the counters.

I keep those in view so when they are looking for something, they tend to want that first.”

“I am working on continuing to organize and refine our pantry to make it easier to find what I am looking for. More organization equals less stress for me and more likely that I will find it easier to cook our meals rather than order out,” said mom and communications professional Stefani Crumley.

The first step to having a healthier kitchen is making sure its organized and stocked with the proper healthy foods and supplies. Keeping unhealthy food off of the counter is a good way to making sure you promote healthy habits. Stock your fridge and pantry with fruits and vegetables and get rid of fatty and processed snacks.

Make sure you know how to properly store different types of food. If not going in the refrigerator, make sure it resides in a cool and dry place.

“I put a guide on the fridge of the best ways to store various fruits/veggies so that they last the longest, and how long to expect them to last,” said mom and physician Andie Pepin.

There’s an app for that!

Apps like Fridge Pal, Fresh Box and Best Before can help you inventory your fridge and pantry items, share shopping lists, search for recipes, and make sure you keep track of items that may be expiring. You can even scan barcodes to enter into your virtual fridge and pantry. They are available for free or at a very low cost for both Apple and Android products.

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For better visual food organization, there are many stackable seethrough fridge bins as well as pantry containers to store your food so you know what you have to eat and what you can make.

Meal Planning and Healthy Cooking at Home

Organizing your kitchen in a way that inspires healthy eating can work wonders. A kitchen with visible foods and products can help people to stay home and cook with healthy ingredients—saving money and calories typically spent when eating out.

Grow Your Food!

A popular option is creating your own indoor herb garden. Home Depot recommends finding a place in your kitchen that receives direct sunlight and begin with seedlings that can grow well indoors. They advise starting with three to five herbs like chives, mint, oregano, parsley, rosemary and thyme, which are popular ingredients for cooking.

Using fresh herbs makes for tastier meals and can inspire healthy cooking. If you have kids, involve them with the herb garden as a fun family project.

Lifestyle

to continually wash hands and clean cooking surfaces. Begin by washing your hands before and after handling food for at least 20 seconds with warm, soapy water, said Clemson University Home and Garden Center. This includes intermittent hand washing while preparing food especially after handling raw meats, touching pets or using the restroom. Surfaces should also be cleaned. Wash your cutting boards, dishes, utensils and counterparts with hot and soapy water.

Benefits of Meal Planning

The thought of meal planning may seem too exhausting for many people or families, but well executed meal planning actually saves time and money and promotes eating more healthfully.

Create a budget each week and think about your family’s schedule. When is the best time you can all sit down together and eat dinner? Ask your family members what their favorite healthy foods are.

Remember- there are so many recipe resources in cookbooks and online that can “revamp” fatty or high caloric dishes to make it healthier. Make a schedule of meals for the week and post it somewhere visible in the kitchen. Keep a list of successful recipes visible for future ideas.

Clemson University Home and Garden Center recommends that meals should include a serving of protein like lean meat or fish, beans, or a lowfat dairy product. Include side dishes that pair well with the main dish and contain plenty of vegetables, fruits, and whole grains like whole wheat bread or pasta, or brown rice. That is why it’s important to have these ingredients readily available in the kitchen.

Keep utensils and appliances in a convenient place so that meal planning is a breeze. Involve children in searching for ingredients and helping to create a shopping list as well as preparing and serve meals.

“Our kitchen is designed so that stools encourage the kids to be able to see and reach comfortably to help cook.

This is how they learn to eat a variety of food— by touching, smelling and chopping etc.,” said local mom Laura Aeder.

Keep it Clean!

Of course, no kitchen can be healthy without it being properly cleaned. This includes not only regular cleaning of surfaces, dishes and appliances, but also healthy storage of foods. Keeping a clean kitchen also helps ward off pests like insects or rats.

Since bacteria grows everywhere, including where we make and eat food, it’s essentially vital

It’s best to dry surfaces, hands and materials with paper towels rather than hand towels where bacteria can grow. Keep cleaning supplies and soap near the sink for easy use. Consider having separate cutting boards for ready-to-eat foods and raw foods. If possible, clean plastic boards in dishwasher at high temperature.

“I AM WORKING ON CONTINUING TO ORGANIZE AND REFINE OUR PANTRY TO MAKE IT EASIER TO FIND WHAT I AM LOOKING FOR. MORE ORGANIZATION EQUALS LESS STRESS FOR ME AND MORE LIKELY THAT I WILL FIND IT EASIER TO COOK OUR MEALS RATHER THAN ORDER OUT.” - Stefani Crumley

Don’t Be Toxic!

Many people are working to reduce toxic chemicals in their cleaning products.

Thankfully there are many products on the shelf free of harsh chemicals that you can use to clean or you can make them right in your home! Clemson University Home and Garden Center suggests some possible recipes. Mixing four tablespoons of baking soda with a quart of water creates a great all-surface cleaner. Chrome and stainless-steel appliances can be easily cleaned with white vinegar.

Disinfecting with Plants

Another way to clean your kitchen is by naturally stripping your space with air purifying home plants. HGTV recommends certain house plants that can remove “pollutants such as formaldehyde, benzene, trichloroethylene and carbon monoxide.”

Examples of these include English ivy, bamboo plants, Chinese evergreen or pot mum.

WELLNESS360 | MAY/JUNE 2021

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Mind Matters

Using Your Home to Enhance Your Mental Health

BY LINDSEY JOHNSON, MS, MCHES

Your home is your castle. Time spent in your own dwelling is an opportunity to recharge and recover from what happens in the outside world. Over the past year, many people have found themselves spending more time at home than ever. More jobs are shifting to remote work so extra hours at home will become a permanent reality for many.

Whether you are home for a few hours in the evening or around the clock, there are many things you can do to promote health, peace and happiness within your home.

1 2

DECLUTTER

3 4

INSPIRING DECOR

5 6 7 8

Clutter around the home creates a sense of anxiety and disorganization.

Bedrooms free of clutter promote relaxation and sleep. Tidy work spaces will help with productivity and minimize work stress.

PLANTS

Indoor plants provide a variety of benefits. They bring the soothing effects of nature into your immediate space as well as produce cleaner and clearer air to breathe. They produce a sense of calm and brighten the room.

Don’t have a green thumb? There are many plants that require very little maintenance while still allowing the opportunity to reap the benefits.

Decorating your home with images and pieces that inspire you helps induce happiness. Whether it’s motivational quotes, beautiful works of art, or a certain style of decor that you love, pick items that bring joy when you see them.

AROMATHERAPY

Many people use candles or essential oils to create a certain atmosphere within the home. Selecting the right scent can make a difference in mood.

For a calming mood, try scents like lavender, jasmine, rose or chamomile.

Scents that are good for energizing or motivating include peppermint, cinnamon, citrus, and lemongrass. Whatever makes you feel happy at home is the right choice and can potentially help combat depression, induce sleep, and uplift mood.

NATURAL LIGHT

Natural sunlight boosts mood and helps create a connection to the outdoors. Some people suffer from Seasonal Affective Disorder (SAD) when they have limited exposure to sunlight, typically during the winter months.

Opening blinds and windows helps allow natural light into the home.

ADD COLOR

Whether it is an accent wall, throw pillows, artwork or bedding, choose colors and patterns that speak to you and make you happy. Red and orange are often associated with happiness while blues and greens are known for their soothing qualities. Pick color schemes that feel right for your home.

PERSONAL TOUCHES

Adding personal touches such as family photos or mementos from travel or experiences can bring memories of people and experiences that bring joy. It helps create an environment of safety and comfort.

HIMALAYAN SALT LAMPS

Himalayan salt lamps are not only a pretty piece of decor but are thought to bring good energy to a space. Salt lamps may attract toxins, allergens and pollutants to their surface, removing them from circulating throughout the room. Salt lamps may also release negative ions, which are thought to help provide clean and refreshing air.

Creating a space of peace, comfort, and safety is vital to mental health. A home that feels warm and welcoming allows for a space to decompress from the everyday stresses of life. Find some strategies or decor that resonate with you and create a home that you love.

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WELLNESS360 | MAY/JUNE 2021

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Ask the Expert The “Black Cape” architect is typically known for a particular style. If that’s what you want, they are a great match! The “Listener” is a designer who will start with a blank slate. Get to know you and your needs through questioning and dialogue, then offer solutions that bring those needs to life.

BY JOE WALKER, AIA, LEED AP BD+C, WALKER ARCHITECTS, INC.

What design style would you like to see go away?

JOE WALKER has been specializing in helping people create custom spaces that will allow them to do what they do better for 25 years. His areas of architecture expertise are higher education, advanced manufacturing, workplace solutions, healthcare and residential.

What is the biggest trend right now in home design?

How should someone hire the right architect for their house?

Work from home options separate from their living space. Enhancing their living spaces to become their own personal oasis.

Start with a conversation. There are typically two schools of thought in the design world; the Black Cape, and the Listener. Both have their place, but you have to know what you are wanting before you pick a design professional.

What is the biggest mistake that new homeowners do when they start designing their dream home?

Trying to mimic something they have seen without asking themselves if this is the kind of environment that supports the way they live and interact with their family and friends.

What design styles are making a comeback?

Mid Century Modern is really on trend right now. Simple, clean and purpose built and every detail matters.

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WELLNESS360 | MAY/JUNE 2021

Should I expect my architect to be a part of the whole house building project?

Working with an architect is like a relationship. A full commitment to the entire process will get you the best results. The design process is really about answering a million questions. Some are big, many are small. A design professional can be a huge asset to validate decisions from beginning to end.

How long does it typically take for an architect to complete home drawings?

This varies widely on the level of service.

A simple project with a clear vision on day one can be completed in a few weeks. More involved custom homes can have a design duration of a year or more! Setting your expectations early is important.

1. What level of service are you looking for? Each level is a different amount of engagement and time. What do I really need?

What part of the house should people put their focus on when designing a home?

In a home, every square foot is important, so think about how you live. Do you entertain a lot? Is your home your private sanctuary?

Do you love to cook? Is a long hot bath something you look forward to at the end of the day? These questions help focus the design effort to ensure that a home supports the way you and your family want to live.

Stucco McMansions. The 90’s are in the past.

When hiring an architect to work with, what are the

5 most important questions to ask?

a. Level 1 - Drawings are a necessary means to an end and I know what I want. b. Level 2 - I have a good idea of what I want, but need help to make it a reality. c. Level 3 - Help me dream what is possible, then stay with me till the end while we work out every detail.

2. How long will this process take?

3. If I change my mind on the design, how will that affect my time and my pocket book?

4. Do you offer services through construction? Or is our relationship complete once I get the permit drawings?

5. Can I talk with some of your past clients and see the results of your work?

PHOTO COURTESY OF JOE WALKER

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WELLNESS360 | MAY/JUNE 2021

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Spotlight 360

Let the Journey Begin Meet Matt Nechodom PHOTOS COURTESY OF MATT NECHODOM

Q Tell us about your career as a police Lt. with the Gainesville Police Department?

I retired after serving 27 years with the Gainesville Police Department.

During my career I worked as a patrol officer and then later as a shift supervisor. I was a member of the department’s canine unit during which time I had a Belgian Malinois as my partner and then later a Labrador retriever. I also had the opportunity to work in investigations as part of the detective division and as an investigator in narcotics and later as one of the unit commanders for the narcotics unit.

What do you love most about Harley Davidsons and riding motorcycles? What bike will you be riding during your Lunch for Law Enforcement voyage?

Q

I will be riding my 2013 Harley Davidson Street Glide during my trip.

I have had several bikes through the years including a Honda and a Yamaha, but my Harley has been my favorite. I enjoy the camaraderie shared among Harley owners as well as the history of the brand.

Most importantly it is a comfortable and reliable motorcycle to take on long trips.

Q What inspired you to decide to do the Lunch for Law Enforcement voyage and tell us about the people you are helping and why?

Two years ago, I took a trip on my motorcycle from Gainesville, Florida to San Francisco, California, traveling through the Southern part of the United States. I promised my wife I would take a year off before I set off to tour the Northern parts of the county. This year, I will begin in Sanford, Florida on July 18, where, after I host a dinner at a police station there, I will board the auto train with my bike to Lorton, Virginia. There I will begin my journey on my bike. I will end on August 7 in Seattle, Washington. The more I planned out the trip, the more I thought the trip should have a purpose rather than just riding from point A to point B. This past year has been tough on everyone in this country, not just law enforcement, but having worked in the profession I could relate specifically to the struggles the profession has been going through.

I remembered times towards the end of my career at GPD where numerous strangers would provide food to the department and how that small act of kindness by complete strangers lifted the spirits of the officers. I saw the impact that the food had in my department, and as a result, wanted to share that same experience with other departments along my trip. I have planned to deliver food to 26 agencies along my route and all food that will be served will be from local area mom-andpop owned restaurants that were hit hard by the pandemic.

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WELLNESS360 | MAY/JUNE 2021

Matt Nechodom and family at his retirement ceremony

Q You are planning on riding your motorcycle from Virginia and end in Seattle, Washington.

That is a big trip! What you are excited about and who is going with you?

I am excited to see parts of this great country I have not seen yet, such as Mount Rushmore, the Grand Tetons, Yellowstone Park and Glacier National Park. Just like my last trip, I will be going by myself. Friends of mine who I ride with would love to go but cannot take off of work for almost a month to go along for the ride. I have a great boss who has allowed me to take the time off for the trip. I am looking forward to meeting with the men and women of the departments, and hearing not only how this past year impacted them, but also sharing our collective experiences in the field and bonding over how we have a passion for helping our communities thrive.

Q What is the hardest part of traveling that long of a distance on a motorcycle?

Dealing with Mother Nature. I have set up my trip with a pretty tight schedule knowing that I need to be at the various law enforcement agencies at a certain time when lunch is being delivered. One severe storm could delay me from reaching the department on time and set me back on my schedule. In the event I cannot make it to a department in time for lunch, I have arranged for the food to still be delivered as planned. The second issue I have to deal with is the route I am taking will bring me into areas with a lot of big wildlife, deer, elk and moose. I would love to see them on my trip, but I just don't want to see them at the last-minute standing in the middle of the road. When it's moose vs motorcycle, moose wins every time!

Q How many miles will you be doing each day and how does one prepare for that?

Each day is different, but on average I will ride 260 to 300 miles a day.

I had to take into account the time I am spending at each department into my planning. I usually don’t start riding in the morning until 8 a.m., giving wildlife time to settle down and get off the roads. I end my day before nightfall so I can get my campsite setup and have dinner. I don’t ride at night if I can help it. To prepare for the trip, I make sure my bike has been serviced and is mechanically ready for the trip.

Spotlight 360 Q What physical training if any do you need to do for a ride like that on a motorcycle?

No major training involved, but at the end of the day you do feel tired. Best thing to do is to allow your body to get used to it as you ride each day.

Q What is your #1 favorite food place to eat while traveling on motorcycle?

I have nothing against franchise restaurants, most serve great food.

As my family knows I have a rule when we travel and that is we always eat at a locally owned restaurant which you cannot find anywhere else. Over the years we have discovered some amazing restaurants as a result. I will continue to seek out these local small restaurants on my trip.

Q

Share anything else you would like us to know!

A GoFundMe, gf.me/u/zia3d7, Lunch for Law Enforcement, has been set up to receive donations for providing lunch for the law enforcement officers I will be visiting. 100% of the donations goes towards the purchase of food, none of the money is spent on trip expenses. Florida House Representative Chuck Clemons has been a huge supporter of my trip and introduced me to Nathan Steen. Nathan is a film student who will be helping me during the trip posting videos and pictures to a dedicated Facebook page https://www.facebook.com/lunchforlaw and YouTube channel, https://www.youtube.com/channel/UCGm2Yy_ KFztet0-DjZrXryw.

It was important to me that the donors had the ability to meet the men and women from the various agencies they provided lunch for and to hear their stories.

Q What are your must-pack items when traveling on a motorcycle?

Helmet, rainsuit, first aid kit, camping gear and bourbon. Bourbon comes in handy at the end of the day when you are sitting around a fire at your campsite.

Q Living a 360life is all about living balanced.

How do you live a 360life?

I try to maintain a balance with work, which has me inside, with getting outside to enjoy exercise, fishing and riding. One wonderful thing about traveling this trip alone is learning about myself.

You can’t learn about yourself, if you do not spend time by yourself.

Follow the ride at the YouTube and Facebook Channel!

Community

We Tried It! MAKING SOAP

We were inspired by our story about soap in this issue so we tried to make our own. We decided to make soap using the cold-pressed process. We will be honest, this was not a simple undertaking.

For our recipe, we found the simplest one we could find on the web. There are 1,001, so we suggest if you are going to try, that you pick the one that works well for you and has the ingredients that you will enjoy using. For our cold-pressed recipe, we used coconut oil, lye, distilled water and essential oils. We wanted it to be as simple as possible.

Once we had our recipe, we had to hunt down 100% lye in town.

After scouring the shelves of a few stores, we did find some at our local Ace Hardware store. Tip, it is behind the counter, so don’t waste time going up and down the aisles like I did. Just ask! The rest of the ingredients and materials were found at Publix, Walmart and our kitchen.

Once we had everything together, we set up our soap making station outside. NOTE: Lye is extremely dangerous and caustic. We used extreme safety measures during the process: we wore goggles and gloves for protection plus worked outside for proper ventilation. We took no chances, and frankly, we even second guessed ourselves as to what we were doing.

In a nutshell:

We did make a few errors and we were very nervous about working with the lye after reading all the warning labels. We found It was very helpful to do it in a team, as one person read directions, one person stirred and measured. By the end, we were very proud to say that we made SOAP! Would we do it again? I think so!

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WELLNESS360 | MAY/JUNE 2021

FIND A RECIPE ONLINE

OR TRY OURS! What you will need:

• Gloves • Goggles • Large measuring cup • Meat thermometer • Wooden Spoon • Large pot • Hand blender • Kitchen scale • Mason jar • Parchment paper • Mold for soap (loaf pan works fine) • 3/4 cup distilled water • 4 oz Lye flakes • 33 oz Coconut oil • 1oz bottle vanilla essential oil

Directions: 1. Zero out your kitchen scale and measure the distilled water in the large measuring cup.

2. Zero out the kitchen scale again and measure the lye in a mason jar.

3. SLOWLY pour the lye into the water without spilling or splashing while simultaneously stirring with the wooden spoon. It is important not to do this step the other way around.

4. Place a covering of some sort (we used a magazine) over the top of the lye water as it heats up and immediately rinse the spoon used for stirring.

5. Measure out oil in a large pot and place on a burner on medium heat. Wait until oil is at about 100˚F. 6. Take off of the burner and slowly pour the lye water into the oil. At the same time, use the hand blender on the low setting to blend the mixture in short bursts until it becomes thick and cloudy. NOTE: Make sure blender is deep enough in the mixture to prevent slashing.

7. Add fragrance or essential oils to the mixture and blend, then place in mold.

Let sit for 24 hours or up to four weeks to completely cure.

8. Keep gloves on while you clean up any remaining residue and thoroughly wash any supplies used in the process.

This recipe is an adaptation of another soap recipe. For a more detailed explanation of the soap making process, visit thesprucecrafts.com.

(561) 789-9875 annamoreraphotography@gmail.com

FA M I LY P O RTR A ITS • G R A D UATI O N P H OTO S HEADSHOTS • WEDDINGS • EVENTS

WELLNESS360 | MAY/JUNE 2021

57

Community Event information may be subject to change due to COVID-19.

Please check with event organizers to confirm the status of events.

Saturday, May 1 Sunday, May 2 Cedar Lakes Woods and Gardens

Wednesday, May 5 CINCO DE MAYO

Adults: $10, Children (6-13): $4, Children under 6 years old: FREE. cedarlakeswoodsandgarden.com The 6th Annual Garden Show and Spring Festival will have live music, vendors, arts and crafts, food and more.

8 a.m.- 11 a.m.

Cuscowilla Park Free Namigainesville.org There will be live music, entertainment and events for the whole family.

9 a.m Free and open to the public!

SwampCity Gallery Lounge Noon- 5 p.m.

Free!

Car enthusiasts will love this event. There will be lots of vintage cars, food trucks and live music.

Saturday, May 1 Kanapaha Botanical Gardens Guided Walk

Friday’s 5 p.m.- 7 p.m./ Saturday 9 a.m.- 2 p.m./ Sunday 9 a.m. - 2 p.m. $7 Coonhollo.com

Saturday, May 22 NAMI Gainesville Walk and Mental Health Awareness Festival

Saturday, May 1 Newberry Spring Festival

Saturday, May 1 Downtown Car Show & Block Party at SwampCity Gallery Lounge

Friday - Sunday May 21-23 Saturday, June 5 Coon Hollo Sunflower Festival Tour de Melon

Saturday, May 8 Jazz on the Green at Celebration Pointe 7 p.m.- 9 p.m.

Sunday, May 9 MOTHER’S DAY

10 a.m. – Noon Kanapaha Botanical Gardens This tour is $8 for adults and $4 for children (1-13). kanapaha.org Take your family out for a guided tour of Kanapaha Botanical Gardens’ 24 major collections. This event repeats on the first Saturday of every month.

Friday - Sunday May 28-30 Coon Hollo Sunflower Festival

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WELLNESS360 | MAY/JUNE 2021

Saturday, June 19 Cedar Lakes Woods and Gardens Annual Summer Daze Car Show

Spectator Admission: $12.00 for Adults, $7.00 for Children 6 to 13 years of age, Children 5 and under FREE! cedarlakeswoodsandgarden.com

Sunday, June 20 FIRST DAY OF SUMMER

Friday’s 5 p.m.- 7 p.m./ Saturday 9 a.m.- 2 p.m./ Sunday 9 a.m. - 2 p.m. $7 Coonhollo.com

Monday, May 31 MEMORIAL DAY

Sunday, June 20 FATHER’S DAY

Sunday, May 2 Moonlight Walk

7 - 11 p.m.

Kanapaha Botanical Gardens Adults pay $15, children ages 3 to 13 are $7 and members receive a $4 discount. kanapaha.org Come see the Kanapaha Botanical Gardens in the moonlight. Bring the whole family and some flashlights! Enjoy live entertainment, food and refreshments.

112 N Main St, Chiefland, FL 32626 Tourdemelon.com

Saturday, May 15 Newberry Watermelon Festival

9 a.m. – 3:30 p.m.

CountryWay Town Square Head out to Newberry for the 76th Annual Newberry Watermelon Festival!

All ages are welcome, and there will be plenty of watermelon for everyone!

Friday, June 4 Sunday, June 6 Coon Hollo Sunflower Festival

Friday 5 p.m.- 7 p.m./ Saturday 9 a.m.- 2 p.m./ Sunday 9 a.m. - 2 p.m. $7 Coonhollo.com

• Advocacy

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