Wellness360 November/December 2017

November/December 2017 • Volume 2 • Issue 4

behind the beard November’s hottest charitable trend must-make holiday cocktails

EQ VS. IQ WHAT'S THE DIFFERENCE?

Trust us!

You’re never going to burn toast again

44 UNIQUE GIFTS FOR EVERYONE ON YOUR LIST! We have the missing piece

to your workout

the easiest way to reach your

goal weight

(It's not what you think!)

wellness360magazine.com

wellness360 | NOVEMBER/DECEMBER 2017

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PUBLISHER & EDITOR-IN-CHIEF Nicole Irving CREATIVE DIRECTOR Allison Raber ASSOCIATE DEPUTY EDITOR Colleen McTiernan GRAPHIC DESIGNER Emily Purvis, Claire Stortz PRODUCTION COORDINATOR Alison Walker Vice president of sales Shane Irving ACCOUNT EXECUTIVE April Tisher executive assistant Sayeh Farah ADMINISTRATIVE ASSISTANT Ashleigh Braun Contributing PHOTOGRAPHERS Jimmy Ho Photography, Sincerely Gone Photography

DISTRIBUTION COORDINATOR Patty Skelton EVENT PHOTOGRAPHER Kara Winslow MAKEUP ARTIST Kara Winslow Contributing Writers Claire Carlton, Sawyer Carlton, Trace Ferguson, Selena Garrison, Nicole Irving, Lisa Kutz, Mercedes Leguizamon, Colleen McTiernan, Nicole Mullally, Olivia Pitkethly, Chris Pregony, Danielle Spano, Ted Spiker, Lizzie Vasquez

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. © 2017 Irving Publications, LLC reserves the right to edit and/or reject any advertising. Irving Publications, LLC is not responsible for the validity of any claims made by its advertisers. Nothing that appears in Wellness360 Magazine may be reproduced in any way, without written permission. Opinions expressed by Wellness360 Magazine writers are their own and do not necessarily reflect the publisher’s opinion. Wellness360 Magazine will consider all never before published outside editorial submissions. Irving Publications, LLC reserves the right to edit and/ or reject all outside editorial submissions and makes no guarantees regarding publication dates.

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

Fine, Farkash & Parlapiano presents THE 2 N D A NN UA L BENEF I T EVEN T FOR THE ALACH UA COUNTY H UM A NE SOC I E T Y

Hendrix Sponsors

Thank you to all of our sponsors for your generous support!!

Joplin Sponsors

Santana Sponsors

Creedence Sponsors Crosby Sponsors

CHERISHED MEMORIES PET CREMATION | COMSYS | DANA & LEM PURCELL | DARR SHACKOW INSURANCE EVERYMAN SOUND COMPANY | FEDEX OFFICE | FOX & LOVE | GAINESVILLE HEALTH & FITNESS | MELDON LAW MINT GAINESVILLE MAGAZINE | TIPPLE’S BREWS | URBAN HANSON WEALTH MANAGEMENT OF RAYMOND JAMES | WUFT For sponsorship information for Woofstock 2018, please call Margot DeConna at 352-415-2460 | www.alachuahumane.org wellness360 | NOVEMBER/DECEMBER 2017

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Editor's Note

silver lining Between Mother Nature’s fury and the deplorable actions that have happened around our country at the hands of people with hearts filled with hatred, it has been a tough year for all of us. But, with every dark spot, there is a silver lining. People came together in tragic times to help and console one another. People died for others, and everyday heroes became heroes to a nation. Small acts of kindness became lifesaving to our neighbors. In our hours of despair, we came together.

Here in Alachua County, we had our own local heroes helping out during Hurricane Irma. From UF president Kent Fuchs helping students get to a shelter, to residents raising money for locals who lost everything due to floods during the storm, we really stepped up to help our neighbors in need.

The silver lining is what keeps us going. It is what keeps our spirits and hearts full. It is what allows us to move forward and see the brightness in this world that is so often filled with darkness.

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I wish I could promise that the future will hold only sunshine and rainbows, but I cannot. Mother Nature will visit another day, and violent people will commit acts of hatred. But it is how we react and come together that will make all the difference. What I can promise is that there will always be that silver lining, no matter how small, that will lift our spirits and remind us of how precious life truly is. And although sometimes it may be difficult to see, if we look hard enough, we will always be able to find it.

Nicole Irving, Publisher, EIC Nicole@irvingpublications.com

NOVEMBER/DECEMBER 2017

12 12 Wellness360 Gift Guide Model photo by Jimmy Ho Photography. Soap photo courtesy of manufacturer.

Find the perfect gift for everyone on your list!

44 Things are Getting Hairy

Discover the meaning behind the grown out facial hair this No-Shave November.

44 ON THE COVER

Our cover model, Michael Hines, grew out his own beard after deciding to leave his razor at home while on a trip to Europe. He liked the way it looked, so it has become permanent! Cover photo by Jimmy Ho Photography. Makeup

by Kara Winslow.

CONNECT WITH US /wellness360magazine @wellness360mag @wellness360mag /wellness360mag wellness360 | NOVEMBER/DECEMBER 2017

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wellness360 | NOVEMBER/DECEMBER 2017

NOVEMBER/DECEMBER 2017

in every issue HEALTH

MIND MATTERS

8 The Burning Question 10 Enough to Make Your Head

50 When EQ Is More Important

Hurt

52 Stressed Out or Anxious?

FITNESS

10

Than IQ

COMMUNITY

22 King Kettlebell 56 We Tried It! 58 Calendar 24 Ted Talks: Time to Flex 26 Self-Defense Moves Everyone Should Know

STYLE + GEAR 54 SPOTLIGHT360:

28 Should You Wear Underwear

Meet Larry Hartfield

When You Work Out?

NUTRITION 30 We Love Leeks!

32 Is Activated Charcoal Safe to

Learn what has kept Larry practicing and teaching martial arts for over 35 years.

Ingest?

Drink and Larry Hartfield photo by Sincerely Gone Photography.

34 Beneficial Breakfast

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LIFESTYLE 36 Holiday Happy Hour 38 7 Superfood Products for a Super Beauty Routine

40

Learning to Lead

ASK THE EXPERT 42 Ask the Orthodontist

FINANCE

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48 Bitcoin Basics

wellness360 | NOVEMBER/DECEMBER 2017

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Health

The Burning Question:

Does Overcooking Starchy Food Cause Cancer?

BY DANIELLE SPANO

What do burnt starchy foods and cancer have in common? That is the million-dollar question. There have been numerous debates and studies on whether eating burnt toast, potatoes and other starchy foods can cause cancer. The United Kingdom Food Standards Agency recently launched a “Go for Gold” campaign outlining storage and preparation of food to minimize exposure to acrylamide, a chemical that is rumored to cause cancer. The United States Food and Drug Administration has been researching and assessing acrylamide since it was discovered in 2002. In 2008, the FDA posted guidelines and advice similar to what the FSA has begun campaigning in the U.K. However, it is important to note that research has not provided evidence that acrylamide definitely increases the risk of cancer in humans.

What is acrylamide?

Acrylamide is a chemical formed from the sugars and asparagine (an amino acid) found in starchy foods during high-temperature cooking methods such as frying, roasting and baking. Additionally, the chemical is formed in coffee beans during the roasting process and is found in tobacco smoke, to the extent that a Centers for Disease Control and Prevention study found twice the amount of acrylamide in smokers. The chemical is also used in certain industrial processes, adding to the plethora of ways it can enter the human body. It is no wonder the CDC reported in the Fourth National Report on Human Exposure to Environmental Chemicals that 99.9 percent of the U.S. population has measurable acrylamide levels.

How can I reduce my intake?

The FSA and FDA’s tips for lowering dietary consumption of this chemical include following a healthy, balanced diet and limiting potato products like french fries and chips, coffee, and foods made

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with grains like cereal, cookies and toast.

You should also store potatoes in a cool, dark place instead of in the refrigerator, which can increase acrylamide levels. The agencies recommend cooking starchy foods such as potatoes, bread and root vegetables only to a golden color, as brown areas of food tend to contain the highest amounts of acrylamide. Frying potatoes causes the highest formation of the chemical, with roasting causing less, and baking causing the lowest. These methods should be replaced with non-acrylamide-producing methods such as boiling or microwaving potatoes with the skin on when possible.

The FDA also recommends soaking raw potato slices in water before frying or roasting to reduce acrylamide formation during cooking. Of course, you can also reduce your intake by not smoking and avoiding secondhand smoke.

Do I really need to avoid it?

So, the burning question … “Is there a link between acrylamide and cancer?” Lab animal testing has shown an increased risk of several types of cancer from acrylamide consumption, however the doses were drastically higher than typical human

exposure. Human studies have not found any increased risk, however those studies faced limitations of human error where participants may not remember what they ate and cannot as accurately account for the amount of acrylamide consumed as a lab test would. Because the data shows risk in animal studies, organizations such as the International Agency for Research on Cancer, the National Toxicology Program and the U.S. Environmental Protection Agency have classified acrylamide as a probable human carcinogen, reasonably anticipated to be and likely to be carcinogenic to humans, respectively.

University of Florida associate professor Volker Mai, Ph.D. has studied nutritional cancer epidemiology. “While the degree of risk associated with increased acrylamide intake is currently unclear, there is little doubt in my mind that some contribution to increased cancer risk is likely,” said Mai.

1,825 200 2 1

days since diagnosis nights in the hospital years in remission graduation day celebration

We can’t wait to see what Chris does next.

At the University of Florida Health Cancer Center, our comprehensive team of dedicated experts in clinical research, diagnosis, treatment and whole-life care are ready to celebrate milestones with you, like we have with Chris. After a life-saving bone marrow transplant, Chris crossed the graduation stage at UF and is now walking towards his future. At the UF Health Cancer Center, you’re not just our patient, you’re our partner.

UFHealth.org/cancer

wellness360 | NOVEMBER/DECEMBER 2017

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Health

Enough to Make Your Head Hurt Understanding Migraines

BY DANIELLE SPANO

There are hundreds of types of headaches, with causes ranging from hunger to eye strain, hormones to hangovers, tension to illness and more. Distinguishing between types is difficult, especially while experiencing one. Migraines, on the other hand, are a neurological disease classified as a primary headache disorder, affecting over 36 million people nationwide.

Occurring in twice as many women as men, migraines typically begin during puberty. This affliction is not a one-anddone scenario; migraines are recurrent throughout one’s life, affecting those in their 30s and 40s most.

Is it a headache or a migraine?

With migraines affecting such a large portion of the population, how do you know if the pain in your head is a migraine or just a headache? While not exclusively, migraines typically affect just one side of the head with intense pain accompanied by symptoms of nausea, vomiting, and sensitivity to light and sound.

To make matters worse, migraines can be accompanied by other types of headaches to make diagnosis and treatment all the more difficult. Migraines are so complicated that there are even subtypes of this disorder.

The primary types are those with aura and without aura, or complicated and common migraines. The National Institute of Neurological Disorders and Stroke accounts that nearly one-third of migraines sufferers experience auras, which are sensory warning signals (i.e. blurred/tunnel vision, nausea, numbness and tingling) that occur just prior to the migraine’s onset. Common migraines, those without aura, have no warning stage.

Other migraine categories include acephalgic (a “silent” migraine that has severe aura symptoms without head pain), hemiplegic (aura symptoms with weakness or tingling on one side of the body), retinal (migraine with temporary vision loss in one eye) and chronic (varied migraine symptoms experienced more than 15 days of each month).

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Avoiding triggers

Events, changes, foods and stimuli associated with migraine onset are called triggers.

Triggers vary by individual and can even fluctuate from migraine to migraine. These triggers can occur up to eight hours before a migraine ensues, often making it difficult to determine what exactly caused the attack.

Triggers can include stress, anxiety, hunger, hormone changes, caffeine withdrawal, changes in sleep patterns, smells, loud noises or bright lights. Foods, beverages and additives such as chocolate, dairy, MSG, nitrates, alcohol, tyramine, onions, nuts and some fruits can also act as triggers. Keeping a headache diary can help determine one’s typical triggers.

Treatment options

Headaches can be treated with NSAIDS (Nonsteroidal anti-inflammatory drugs) like aspirin or ibuprofen. Migraine treatment focuses on reducing attack frequency and then stopping them once underway. One significant migraine prevention method is to avoid known triggers. Pharmacological treatment includes two groups of medications — acute and prophylactic.

Acute medicines taken when the attack occurs, such as over-the-counter pain or anti-nausea medication, help to relieve associated symptoms. “The combination of simple analgesics and caffeine can be helpful, but they should not be taken too often because they may trigger medication overuse headache, a condition that is difficult to treat,” Dr. Yulia Y. Orlova, assistant professor at the University of Florida department of neurology, said.

For chronic migraines, Botox injections in the head and neck can result in drastically reduced migraine frequency. “It changed my life,” migraine sufferer Sandra Strasser said. “I went from having migraines three to four times a week to maybe one or two a month.” Strasser explained that while not necessarily a pleasant process, the result certainly outweighs the means. As migraines differ from person to person, so does the effectiveness of treatments.

Alternative methods such as acupuncture and herbal supplements have shown positive results in some patients. Always discuss new treatments with your doctor before trying them.

GIFTGUIDE FOR EVERYONE ON YOUR LIST

2017

BY COLLEEN MCTIERNAN, NICOLE IRVING AND LIZZIE VASQUEZ

Struggling to find a gift for the amateur chef in your life? Looking for a present that will tickle the fancy of your outdoorsy friend? Our 2017 gift guide has a little something for everyone!

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DREAMER

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Here are seven gift ideas for those positive minded, forward thinkers on your list.

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Bramble Berry Bees soap kit

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The DIY-er on your list will love this soap making kit, which includes essential oils and natural, skin-loving ingredients. $17.50, Brambleberry.com

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The Peaceful Progression Wake Up Clock

Maintain a healthy circadian rhythm all year long with this alarm clock that uses natural light, sounds and scents to help you sleep, relax and wake up. $79.95, Hammacher.com

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My Bucketlist

by Axel & Ash

For the dreamer, this luxury journal is the perfect place to jot down all your fun dreams and desires. $34.99, Barnesandnoble.com

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wishing ball

Each of these hand-blown glass balls comes with 52 slips of paper for the dreamer in your life to record a weekly message of gratitude. $32, Uncommongoods.com

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“Live Your Best Day Ever”

by Anne-Marie Faiola

Discover the secret to living your best day with this book of 35 strategies for daily success. $24.99, Barnesandnoble.com

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Madison Avenue Mason Jar Soy Candle

This petite 100 percent soy vanilla lavender candle burns for 60 hours. $12.50, Madisonavenue.com

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Cosmic Calendar Poster

The astrology junkie will love this colorful graphic calendar that features 2018’s planetary transits, moon phases, daily chakra mantras and more. $18, Spiralspectrum.com

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PET PARENT 3 Perfect for the pet lover in your life, these gifts benefit both pet parents and their furry friends.

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Dog Food Lagoon

Keep ants out of your dog’s food with this innovative and stylish porcelain bowl. $34.95, Hammacher.com and Highwave.com

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Daybreak Scuffs

These cat slippers will keep your feet warm while putting your love of all things feline on display! $59, Llbean.com

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Fur and Flowers Cat Doormat

This eco-friendly, biodegradable mat not only keeps dirt and other debris outside of the house, but also sets the tone for a felinefriendly home. $25, Uncommongoods.com

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Stop Kitty

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Perfect for cat- and wine-lovers alike, this cute kitty will keep your bottle fresher for longer. $17.39, Amazon.com

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LINK AKC

With this smart collar, the dog lover in your life will always know exactly where her pooch is and just how active he has been each day. $149, Linkakc.com

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Aqua Dog Travel Water Bowl Bottle

Help your pup stay hydrated on the go with this easy-to-use water bowl bottle. $12.99, Bed Bath & Beyond and Bedbathandbeyond.com

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Pet Portrait Mug

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This handmade mug is the perfect way to celebrate a beloved pet. Simply submit a photo and enjoy the adorable results! $52, Etsy.com/shop/hadleyclay

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ATHLETE

These six gifts are perfect for those friends and family members who just love to get their hearts pumping!

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Beat Kicks

Protect your over-ear headphones with these colorful washable covers. $25, Protectyourbeats.com

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Features more than 41,000 preloaded, fullcolor course maps!

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Approach S60

This GPS golf watch will help improve your game by showing precise yardages to hazards, doglegs and greens. $399.99, Garmin.com

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Crosspoint Lightweight Waterproof Socks

Keep your feet dry next time you get caught out in the rain on a run or bike ride with these breathable waterproof socks. $34, Showerspass.com

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Vi AI Personal Trainer

Help your athletic family members achieve their fitness goals with Vi, an AI personal trainer housed in bio-sensing earphones.

Vi learns and evolves over time, creating workouts tailored to your fitness level. $249.99, Getvi.com

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Quiet Punch

This lightweight, quiet punching bag is designed to fit in most doorways. The accompanying app also features easy to follow boxing routines. $125.99, Quietpunch.com

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The Stretch Improving Rollers

Improve your stretch routine, increase your range of motion or achieve a dynamic totalbody workout with these handheld rolling weights. $99.95, Hammacher.com

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TRENDSETTER

The tech-lovers on your list will enjoy receiving one of these five trendy gadgets.

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TrackR Bravo

Locate missing phones, keys and wallets using this convenient tracking device. The corresponding TrackR app allows you to ring misplaced items, and if it is your phone that is missing, you can press the button on your TrackR to ring your phone – even when it is set to silent! $29.99, Thetrackr.com

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Echo Plus

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The newest version of the Amazon’s Echo not only connects to Alexa, but also features a built-in hub to control your smart home devices. Now you can play music, make calls and control compatible smart locks, lights and more, all hands free. $149.99, Amazon.com

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Prynt Pocket

Take your selfies a step further with filters, lighting and frames before printing with the Prynt Pocket. This handy gadget allows you to print photos instantly from your iPhone and does not require ink! $149.99, Prynt.com

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Nest Learning Thermostat

After just a week, this thermostat learns your preferences and begins to program itself, saving energy in the process. The Nest will also send an alert to your phone if it looks like something is wrong with the temperature of your house. $249, Nest.com

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Garmen vívomove

The new Nest Thermostat lights up when you enter the room to display the temperature, time or weather.

This stylish watch tells time, tracks steps, monitors sleep and syncs with the free Garmin Connect app so you can watch and share your progress. $149.99, Bestbuy.com

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OUTDOOR ADVENTURER 2 Give the adventurers in your life gifts they can use on their next trip into the great outdoors.

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FireWater Multi-Bottle

This collapsible water bottle also serves as a lantern with its three-setting LED light. The light is both USB and solar charged and can run for up to 12 hours, depending on the setting. $15, Seattlesportsco.com

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Benchmade 3300BK-1701 10-Year Anniversary Infidel This tactical switchblade features a doubleedged dagger blade and a rock-solid grip that can accommodate gloved hands. This tenth-anniversary edition also comes with a commemorative coin for collectors! $550, Lang Jewelers

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ENO DoubleNest Hammock

Whether you are using it to stargaze in your backyard or for your week-long hiking trip, this parachute hammock for two will have you relaxing in comfort. $69.95, Eaglesnestoutfittersinc.com

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Men’s Lightweight Synchilla Snap-T Fleece Vest

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Made of midweight Synchilla polyester fleece and featuring zippered handwarmer pockets, this fleece vest is perfect for trips into cooler climates. $99, Patagonia.com

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Leatherman Signal Multi-Tool

The 19 tools of the Signal Multi-Tool, including a safety whistle, a can opener and a fire-starting ferrocerium rod, will keep outdoorsmen prepared for any situation. The multi-tool also comes with a nylon sheath and a 25-year warranty. $99.95, Leatherman.com

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COOK 3 Know a couple of budding chefs? These gifts will help them make their move from kitchen amateur to home-cook extraordinaire!

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Draper James Sparkle and Shine Flutes

Searching for a hostess gift? These sweet flutes are the perfect fit. $38, Draperjames.com

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Lagostina Heritage Lasagnera

This Italian pan was designed to help create gourmet lasagnas and other baked pasta dishes. $199.95, Williams-sonoma.com

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Lagostina Martellata Hammered Copper Roaster This innovative roaster uses tri-ply technology for optimal heat distribution throughout the entire pan. $179.99, Wayfair.com

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Omega OM6560 Blender

With 11 speeds to choose from, you will be blending up delicious smoothies and soups in no time. $379.95, Omegajuicers.com

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KRUPS 4-Slice Belgian Style Waffle Maker

Make perfectly browned Belgian waffles with the five adjustable settings on this waffle maker. $49.88, Walmart

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Saltopia Salt Tasting Kit

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The foodie on your list is bound to enjoy sampling these 12 gourmet salts, including flavors like lavender, rosemary and black truffle. $109.95, Saltopiasalts.com

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Tricerataco Holder

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This dishwasher safe, durable dino holds two hard shell tacos until you make them extinct! $12, Uncommongoods.com

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BEAUTY GURU 3 4

From scents to polishes, these gifts are ideal for that person on your list whose bathroom is brimming with beauty products.

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Nume Power Couple

This all-in-one set includes a curling wand, straightener and heat-resistant accessories along with a sturdy carrying case. $139, Numeusa.com

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Urban Decay Heavy Metal Shadow Palette

With its wide range of shimmery shades, this metallic-only palette is great for every occasion. $55, UrbanDecay.com

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Gucci Bamboo Gift Set

For those on your list searching for the perfect fragrance, this high-end set includes a body spray, lotion and rollerball perfume. $97.99, Fragrance.com

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Sonic Foundation Brush

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TThis brush transforms the Mia Clarisonic 2 from a cleansing tool to the perfect foundation blender. (Clarisonic not included) $35, Clarisonic.com

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OPI Worth a Pretty Penne Nail Lacquer

This shimmery copper polish is ideal for holiday celebrations and perfect for the beauty fanatic on your list. $8.99, Fragrance.com

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NuMe Blowout Boutique

Achieve a flawless blowout and control frizz with this lightweight blow dryer kit. $129, Numeusa.com

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Demeter Fragrance Library Angel Food

The sweet yet gentle scent of this cologne spray makes it ideal for everyday wear. $16.24, Fragrance.com

Fitness

King Kettlebell

BY CHRISTOPHER PREGONY, BS, CSCS | PHOTOS BY SINCERELY GONE PHOTOGRAPHY

What is it and where did it come from?

The kettlebell is one of the most versatile pieces of exercise equipment on the planet.

When people ask me what they should purchase for their home routines, it is my first recommendation. The kettlebell looks like a solid cannonball with a handle. Unlike a dumbbell, its center of mass extends beyond the handle. Having the center of gravity being 6–8 inches away creates less stability, which helps recruit more muscles compared to the dumbbell.

Early versions of the kettlebell can be traced back to ancient Greece, but we can thank the Russians for developing and popularizing the version we know now.

Pavel Tsatsouline, a fitness instructor who trains Russian special ops using the power of

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the kettlebell, brought the piece of equipment to prominence in the U.S. with his book, “Enter the Kettlebell.”

What does it do?

What makes the kettlebell so unique is its versatile applications. Most kettlebell exercises center on working the posterior chain, which consists of all the muscles you would see if someone was running away from you.

Our world is in front of us, which leads to protracted shoulders, neck and core. This in turn leads to back issues. The kettlebell works to bring our bodies back to balance by working the opposing muscles.

The kettlebell allows its user to train using multiple modalities. Since so many muscles are engaged while doing the movements, exercisers are able to do more reps. It also allows people to do high intensity workouts

while toning the muscles at the same time.

By using more muscles at once, the quality of the workout is increased and more calories are burned.

Kettlebell exercises Kettlebells come in a variety of sizes and weights. Start small and add weight as you progress. Most of the following exercises can also be done with two kettlebells. As with any exercise, proceed with extreme caution. Consult a fitness professional before starting your own program.

THE RUSSIAN SWING

GOBLET SQUATS

This is the cornerstone of the kettlebell. Hold the bell with both hands and swing it through the legs. The hips should do most of the work, with only a slight flexion of the knees.

Thrust the hips up to drive the bell up to chest level. This move works just about every muscle in the body.

This exercise is pretty much a front-loaded squat. Flip the bell upside down (handle pointed toward the floor) and wrap your hands around the bottom. Hold the bell to your chest while performing a squat. This exercise obviously works the legs, but you would be surprised how much your core must engage while being front loaded.

wellness360 | NOVEMBER/DECEMBER 2017

SQUAT + HIGH PULL

THRUSTER

Hold the bell by the handle and squat down until the bell hits the ground, keeping the bell close to your body the whole time. On the way back up, pull the kettlebell up with elbows high toward the chin. As you go back into the squat, let the bell back go toward the ground. This exercise works most of the body, with an emphasis on the upper back.

Hold the kettlebell by the sides of the handle with both hands. Holding the bell close to your chest, drop down into a squat. On the way back up, press the bell over your head. On the way back down, the bell returns to the front racked position. This exercise works the whole body, with an emphasis on the shoulders.

ROMANIAN DEADLIFT

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READY TO TRY IT YOURSELF?

Sample workout 1

Perform three to five rounds of 10 reps of each

[ [ [ [ [

] Swings x 10 reps ] Goblet Squats x 10 reps ] Squat + High Pull x 10 reps ] Thruster x 10 reps ] Romanian Deadlift x 10 reps

Sample workout 2

Repeat as many rounds as possible in 20 minutes

[ ] Swings x 15 reps

Grab the kettlebell by the handle and let it hang between your legs. Hinge at the hips while keeping your back straight. Try to aim to place the kettlebell right between your feet. Be sure to stay soft in the knees, and keep your hips back. This works the lower back as well as the hamstrings.

[ [ [ [ [

] Run 200m ] Goblet Squats x 15 ] Run 200m ] Thrusters x 15 reps ] Run 200m *Vary the weight depending on ability. wellness360 | NOVEMBER/DECEMBER 2017

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Fitness

Time to Flex

BY TED SPIKER

Of my many bodily deficiencies (see Pants, Tight), one has been protesting louder lately. I’m creaky. I’m tight.

I’m about as flexible as a granite countertop. I can feel it when I walk, when I run, when I wake up and when I tie my shoes.

I have opted to lift, run, swim, and more — but I have never carved out the time to stretch regularly.

I know the benefits of yoga and stretching, because I can feel them on the rare occasions that I do take time to bend and burn. Although I may not stretch regularly, when I do, these are my three favorites.

Glutes

Lie on your back with your knees bent. Place one ankle on the opposite knee, then pull that knee to your chest. Sweet mother of Spurrier, this one hurts/feels so good.

GRoin

For this frog pose, start with your knees and elbows on the floor. Then widen your legs to feel the stretch in your inner thighs.

PSOAS

This “sit” muscle in your hips can be stretched to help relieve and prevent back pain. Kneel on the ground and put one foot in front of you flat on the ground (your thigh will be parallel to the floor). Then thrust your hips forward and your back backward to feel the stretch.

So, when I see Instagram feeds of handstands and splits and people who can pretzel their bodies into the shape of capital letters, I want some of that. (I also want whatever is being posted on #TacoTuesday.) I want to know what it feels like to be long and limber.

Lifetimes ago, I tried yoga classes.

One happened in the late ‘90s. I liked it, but did not stick with it.

The other time happened maybe

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10 years ago. I walked into a hot yoga class in Miami, sweated out the equivalent of Lake Alice, then mistakenly drank a juice that tasted like blended grass, because apparently it was blended grass. Since then, the only time I really touch my toes is to clip my toenails.

While I have dabbled in some postworkout stretching and go through phases where I want to go all-in, it has always taken a back seat to exercises that will help reduce my back seat. So,

wellness360 | NOVEMBER/DECEMBER 2017

As is the case with just about any health behavioral change you can make, the question then becomes how you can turn knowing what to do into actually doing it.

I do not know the best way, but here is what I am going to try: 15 minutes four or five times a week. Instead of couch time, I will slither down for some mat time.

I do not anticipate any elegant downward dogs in my immediate future, but I do know that I am getting tired of my body barking.

Ted Talks 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 | NOVEMBER/DECEMBER 2017

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Fitness

Self-Defense Moves Everyone Should Know

BY TRACE FERGUSON

How many of us can confidently say that we would be able to defend ourselves if we were physically attacked? No one ever wants to think that they could be a victim of assault, but the truth is that we never know what could happen. Selfdefense is a skill that everyone should be versed in. You do not have to be a master in the art, but having a good grip on the basics can be life-saving.

You should always be in touch with your surroundings. Make sure that you are consistently scanning the area as you walk, and do not get distracted on your phone.

This would make it easier for someone to sneak up on you. If possible, walk with a friend to your car and avoid poorly lit areas. Always have your keys in your hand.

In the case that you are being pursued, you will not have to fumble through your belongings to unlock your car. It may also be a good idea to invest in some pepper spray or an emergency whistle to carry on your keychain.

Go for your attacker’s weak points: the eyes, nose, ears, neck and throat.

If you are going for the eyes, try to scratch them or poke them with your knuckles.

For the nose, thrust your palm up and under the nostrils. This should hit the nasal bones and hopefully disorient your attacker long enough for you to escape. If your attacker is behind you, aim for his or her nose with your elbow.

For the neck and throat, put your hand in a karate chop position with the thumb tucked in. Then, hit the side of the neck or the jugular with a short, but strong strike.

You should always run away at the first sign of danger, but if you are in a situation where the attacker is inescapable, there are several techniques you can use to defend yourself.

Morgan Bright, R.A.D. Always have your Program Coordinator at keys in your hand. the University of Florida, In the case that you provided some great points on what to do are being pursued, when in trouble! you will not have to

Shout “BACK OFF!” and push the attacker back.

fumble through your belongings to unlock your car.

If someone is crossing a line or attacking you, yell “Stay Back!”, “Get away!” or “Don’t touch me!” Bright said that these phrases can help gather witnesses who can call 911 or help with any police report that is being filed.

Yelling these words will also let the attacker know that you are not an easy target. If you have pepper spray or an emergency whistle, now would be a good time to use them!

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wellness360 | NOVEMBER/DECEMBER 2017

For the ears, have your hands in a slightly cupped position, as if you were going to catch water from the sink.

With both hands in this shape, slap them together against the attacker’s ears.

“When there is that element of surprise for the attacker that this victim they chose is not going to make this easy, this can greatly increase the likelihood of escaping,” said Bright. “That should always be the goal of physical selfdefense … escape.”

Escaping a bear hug There are several methods of escape for a bear hug, which is where an attacker comes from behind and grabs your body tightly. One option is to bend your knees and lift your hands so that you can slide out of the bear

hug. Another technique is to stomp on your attacker’s feet. This is even more effective with high heels, ladies! Hopefully after stomping on his feet, he will loosen his grip, and then you can hit his head with your elbows.

Getting loose from a chokehold For a chokehold, you will want to drop to a quick squat with your feet in a sumo position. Move your hips to the side so that you have a clear shot to your attacker’s groin. Strike the groin area with an open palm or an elbow until their grip releases. After, you can go for the weak points (listed above) or run to safety.

Although it is beneficial to know these techniques, nothing can replace the knowledge that you could learn by taking a formal self-defense class. With a class, you can learn defense strategies for almost every scenario and practice them. Both the University of Florida and Santa Fe College offer Rape Aggression Defense programs, commonly known as R.A.D. The R.A.D. program is taught by the University of Florida’s Police Department and the Alachua County Sheriff ’s Office. Classes are totally free, but enrollment is limited so you will need to sign up in advance and attend a full three to four sessions!

(386) 462-0020 | 14804 NW 140th St | Alachua, FL 32615 | www.healinghousealachua.com

Healing House MAKE THIS YOUR

S A LT R O O M

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ACUPUNCTURE

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MASSAGE

S A L T R O O M T H E R A P Y works as an expectorant and

has both antibiotic and anti-inflammatory benefits. The salt room

experience involves therapeutic use of pharmaceutical grade natural salt to benefit respiratory health as well as skin disorders.

wellness360 | NOVEMBER/DECEMBER 2017

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Style + Gear THE UNDERWEAR DILEMMA

Should you wear underwear when you work out?

BY LISA KATZ

When it comes to wearing underwear while exercising, there seem to be a number of different opinions out there. Some feel that wearing underwear is truly bothersome, as they tend to shift during a workout.

Others find the idea of not wearing underwear while exercising absolutely unimaginable. So, is it healthier to wear underwear or go commando?

The argument against underwear If you feel more comfortable exercising without underwear, you are not alone. Many fitness brands have even started to add built-in underwear or even a little cotton panel in their shorts and pants to take the place of underwear. Just having that little material will definitely help reduce any sweat. That said, as long as you wear some bottoms with moisture-wicking fabric, you could feel secure to go bare without worrying.

The argument for underwear

Most women sweat to some degree while working out and that can lead to discharge. Some women also experience a little incontinence while exercising. Having that extra layer of clothing may help you feel cleaner.

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What to do?

Whether you prefer to wear underwear or not while you exercise is completely up to you. Yes, there are a few health risks to consider when making your decision. Cleanliness is definitely the No. 1 concern to keep in mind. “The use of underwear while exercising is a matter of personal preference,” Pamela Perry, personal trainer and manager of Zen Fitness, said. “The important factor to remember is that the material next to your skin (be it underwear, compression pants or gym shorts) should be breathable, with moisture-wicking capabilities.”

Regardless of your preferences, the best way to prevent irritations and infections is to change out of sweaty clothes as soon as you can and take a shower. Not only is it healthier, but you will smell good, too!

PHOTOS COURTESY OF MANUFACTURER.

For women Bacteria and yeast thrive in warm environments. Wearing underwear offers another layer to catch all of the sweat or wetness associated with exercise. Without them, the possibility of a yeast infection or a urinary tract infection is higher. Skipping underwear during a workout can lend itself to vaginal irritations. Without them, there could be quite a bit of friction and rubbing, and nobody likes that!

For men Men may experience similar discomfort from excessive perspiration while exercising, especially if you have decided to forgo underwear. This can lead to jock itch, a red, itchy rash.

Adding a little baby powder in your workout bottoms may help, but wearing underwear is more helpful.

Which underwear style is ideal to wear during a workout?

Thongs and cheekies may not leave women with visible panty lines, but both of those styles typically fit tighter than other types of underwear and often move around. Consider a style that tends to stay put, like bikini, boy short or hip hugger.

LEFT: Mula Bandhawear Bikini

$18, Shop.lululemon.com

David Bank, M.D., founder and director of the Center for Dermatology, Cosmetic & Laser Surgery, explained that your choice of underwear style is crucial when it comes to your workout gear. Thongs “…tend to slide back and forth while you exercise,” said Dr. Bank.

“All of this friction and heat can lead to UTI's (urinary tract infections) and vaginal bacterial infections, regardless of the fabric." LEFT: Give-N-Go Sport

Mesh Hipkini, $24, Exofficio.com

The key for men is to look for workout bottoms or underwear that provide support without being too constrictive.

Most running shorts offer built-in support, but if not, consider wearing boxer briefs or trunks.

LEFT: Men's Sport Performance

Climacool, $30, Adidas.com

Which underwear material is best to wear during a workout?

Cotton seems to be the most exercise-friendly material to wear, as it is completely breathable and lightweight. These days you can actually find underwear that is moisture or sweat wicking and made to be worn specifically during exercise. This option is definitely one of the best!

wellness360 | NOVEMBER/DECEMBER 2017

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Nutrition PIQUE YOUR APPETITE

We Love Leeks!

BY MERCEDES LEGUIZAMON

With their long white stalks and flat green leaves, leeks are often confused for their aesthetically similar cousin, the scallion. Although they resemble each other, leeks are different in size, function and have a sweeter taste. Originating from Central Asia, leeks can be used in salads or eaten raw. You can even use them in recipes for eggs or potato soup!

There are many beliefs about the benefits of leeks, and some of them go beyond the typical health concerns. It was once believed that if a woman put a leek under her pillow on St. David’s Day, she would dream of her future husband. And if you wanted to improve your singing voice, all you needed to do was add some leeks to your daily diet. While these may be myths, we can tell you that they do help strengthen the body. One cup of leeks can provide a huge amount of potassium — 160 milligrams! According to FoodFacts.com, eating leeks during pregnancy can help prevent neural tube defects in newborns. Even if you are not pregnant, leeks can be a beneficial addition to your diet. They can convert antioxidants to allicin, which is known to reduce cholesterol, prevent cardiovascular attacks and keep the common cold at bay, according to Allicinfacts.com.

Whether blended in a smoothie or stirred into a soup, leeks are a healthy and flavorful addition to any meal.

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Nutrition BACK TO BLACK

Is Activated Charcoal Safe to Ingest?

BY CLAIRE CARLTON, MS, RD, LD/N

From black lemonade to charcoal lattes, activated charcoal has become a trendy addition to the menus of cafes and juice bars. This “black magic” has gained popularity due to its purported detoxing abilities, but does it really live up to its reputation?

What is it?

Activated charcoal is not the same as those briquettes we throw into the barbecue before a cookout. According to the Natural Medicines Database, activated charcoal is made from exposing wood, coconut shells or peat to high heat and then oxidizing it. The remaining powdery substance is almost entirely carbon. The pores have a large surface area, maximizing its ability to bind and absorb various chemicals or other substances to its surface. The product was originally designed for use in the medical field, where it is still used today. The powder can be ingested, usually in tablets or capsules, to bind toxic doses of drugs or other poisonous substances.

When ingested, the gastrointestinal tract does not absorb charcoal. Rather, it passes through and is eventually eliminated from the system. However, taking activated charcoal at home is not a substitute for visiting a doctor in case of an emergency.

“If someone ingests a potentially harmful substance or chemical at home, they would need close monitoring in the hospital,” Dr. Kiona Subramanian, a local integrative and functional medicine physician, said. “Taking activated charcoal without seeking medical attention would be dangerous.”

Ingestion of activated charcoal So, what is with the common practice of adding charcoal powder to smoothies

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and juices or just popping a capsule of the stuff? Some claim the powder has the ability to banish bloat and help detox the body of pesticides and other chemicals we may be exposed to through our diet or in everyday life. However, though charcoal has a large capacity to absorb substances, just as it can absorb poisons and drugs, it can also bind to nutrients, preventing the body from absorbing and utilizing them.

So, if you are adding a dose of activated charcoal to your green juice, you are likely not absorbing the vitamins and minerals in your beverage. “Activated charcoal is a risky supplement,” said Dr. Subramanian, “especially if taken long term as it prevents absorption of nutrients and medications.”

For this reason, people taking prescription medication in particular should take caution with charcoal.

Not only does the charcoal bind nutrients, but it also causes constipation, an unpleasant side effect that is counterproductive to charcoal’s detox claim. The liver does a pretty amazing job ridding the body of toxins and waste products through multiple detox pathways.

The best thing we can do for our bodies to expedite this detox process is fuel it with a nutrient and antioxidant rich

diet, exercise, and avoid environmental exposures to toxins.

What about the claims to reduce bloating?

In terms of excess gas in the intestine and the subsequent abdominal distension (bloating) and pain associated with it, taking charcoal is thought to absorb gas to reduce bloating in acute episodes.

There is mixed evidence as to the reliability of charcoal in reducing intestinal gas. An older 1981 study in the American Journal of Gastroenterology showed it was effective in reducing the number of flatus (gas) passed. However, a 1999 study in the same journal failed to see the benefits. It appears there is some anecdotal evidence to support the use of activated charcoal for gas, so it may depend on the individual. Take note that you will experience a darker color stool as well as some constipation after taking activated charcoal. According to the Natural Medicines Database, activated charcoal is likely safe for acute issues, however if excess gas and bloating is a chronic issue, it would be wise to see a doctor to investigate the root cause of intestinal distress. *Consult your doctor before consuming any charcoal products.

ORAL CARE Many people have started to use activated charcoal to brighten and whiten teeth. Some natural toothpaste companies have started adding charcoal powder to their products. However, you can simply break open a capsule at home, sprinkle it on a wet toothbrush and brush your teeth as a whitening treatment. Due to its absorptive capacity, the charcoal binds and removes stains on the teeth. Often the stains on teeth are a result of tannins from drinking wine, coffee or tea. Consult with your dentist before making this a regular part of your oral hygiene routine!

My Magic Mud Whitening Toothpaste $9.99 each, Mymagicmud.com CURAPROX Black Is White Collection $29.99 each, Curaprox.com

wellness360 | NOVEMBER/DECEMBER 2017

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Nutrition

Beneficial Breakfast

BY CLAIRE CARLTON, MS, RE, LD/N

We all know the old saying, “Breakfast is the most important meal of the day!”

In my nutrition practice, I find close to 50 percent of patients are non-breakfast eaters. Some are adamant about their refusal to eat breakfast and need a bit more convincing, while others are ready to experience all the benefits. But what is it that makes breaking the overnight fast so important to health and well-being?

“

Many dieters claim they skip breakfast to help control their total calorie intake.

However, this actually leads to increased cravings and poor food choices later in the day.”

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THE BENEFITS Numerous research studies over the past two decades have demonstrated that breakfast eating is a key behavior in losing weight and keeping it off.

Often those who are in the pursuit of weight loss are able to lose the weight, but many experience weight regain in two to three years. A 2002 crosssectional observational study in the Obesity Research Journal looked at almost 3,000 participants from the National Weight Control Registry who had lost weight and kept it off for at least one year.

Researchers assessed dietary intake through food frequency questionnaires and found that 78 percent of subjects reported eating breakfast seven days per week and 90 percent reported eating breakfast four or more days per week. Breakfast eaters in the study also reported that they participated in more physical activity than non-breakfast eaters.

Many dieters claim they skip breakfast to help control their total calorie intake. However, this actually leads to increased cravings and poor food choices later in the day. Eating a higher protein breakfast (about 20–30 grams) can help to combat overeating at subsequent meals. A 2013 study in The American Journal of Clinical Nutrition examined the hormonal and neural signals that control food intake in overweight/obese, breakfastskipping adolescent girls. In this randomized crossover study, researchers found that a highprotein breakfast increased fullness throughout the morning and led to less pre-lunch activation of the food reward and motivation system. This led to study participants consuming fewer total calories when offered lunch. Protein at breakfast helps to reduce the secretion of ghrelin, a hunger hormone that stimulates appetite, while increasing the secretion of the satiety hormones peptide YY, cholecystokinin and glucagon-like peptide 1. This

hormonal response is what helps to keep cravings at bay.

One final benefit is that breakfast eaters tend to have diets that are higher in micronutrients (vitamins and minerals) than those who skip. This makes good sense as three meals per day offers more opportunity for nutrition than just two.

The micronutrients obtained from breakfast help to satisfy nutrient requirements that support a balanced diet, which keeps us performing our best, both mentally and physically.

WHAT CONSTITUTES A HEALTHY BREAKFAST? When brainstorming ideas to create a wholesome, filling breakfast it is essential to build a meal containing all three macronutrients: protein, carbohydrates and fat. This combination helps to balance our blood sugar, leading to a steady release of energy all morning long! Carbohydrates alone (think a typical bowl of cereal) tend to give us a burst of energy, shooting up our blood sugar, and quickly leaving us with a subsequent sugar crash.

This is because carbohydrates alone are metabolized much quicker than protein and fat. When eaten in combination, the protein offers the fullness factor, while healthy fat keeps us satisfied. This combination helps to slow the release of sugar into the blood stream leading to sustained energy. So, when building a morning meal make sure you include carbohydrates (whole fruit, whole grains, dairy), protein (eggs, cheese, meat, dairy) and healthy fats (nuts, seeds, coconut, avocado, olive oil). I always say eating veggies at breakfast is a bonus! Sneaking leftover veggies into scrambled eggs is one of my favorite goto breakfasts.

Protein Content of Common Breakfast Foods Grams of protein per serving Food 1 large egg 6g 1 slice cheddar cheese 5g 6g 1 ounce Canadian bacon 5g ¼ cup walnuts 8g ¼ cup almonds 10 g 3 tablespoons hemp seeds 7g ½ cup black beans 23 g 1 cup Greek yogurt 8g 1 cup milk 8g 1 cup soy milk 28 g 1 cup cottage cheese 7g 2 tablespoons peanut butter 4g 1 slice whole wheat toast 6g ½ cup old fashioned oats (uncooked)

Healthy Breakfast Ideas

(Made in 15 minutes or less!)

EGGS Mushroom, onion, spinach and cheese two-egg omelet with side of mixed fruit & whole grain buttered toast.

21 g protein OATMEAL One half cup old fashioned oatmeal cooked with 1 cup dairy or soy milk with half a sliced banana, a sprinkle of cinnamon and a tablespoon of chopped nuts with one or two hardboiled eggs on the side.

22-28 g protein BREAKFAST SANDWICH Sprouted whole grain English muffin breakfast sandwich with a fried egg, 1 ounce Canadian bacon, ¼ avocado, spinach and a fresh orange.

20 g protein YOGURT PARFAIT One cup plain or vanilla greek yogurt, topped with ¼ cup walnuts, half a sliced banana and ¾ cup blueberries.

28 g protein

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Lifestyle

Holiday Happy Hour

BY COLLEEN MCTIERNAN | PHOTOS BY SINCERELY GONE PHOTOGRAPHY

Instead of serving up the traditional eggnog or year ‘round staple drinks, dazzle your guests this holiday season with delicious cocktails. Whether you are looking for a boozy take on hot chocolate or a more festive Moscow mule, these five recipes, courtesy of Ryan Todd, sommelier at Embers Wood Grill, are sure to tickle your taste buds!

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wellness360 | NOVEMBER/DECEMBER 2017

Caramel Apple

Spiced Pear

2 ounces vodka ½ ounce simple syrup 1 ounce fresh lemon juice 1 ounce Granny Smith apple juice Caramel to taste

2 ounces aged rum (Todd recommends Flor de Caña 12 Years) 1 tablespoon pear preserves 1 ounce fresh lime juice 1 ounce simple syrup Pinch of nutmeg

Garnish the bottom or sides of your martini glass with caramel. Shake the remaining ingredients and strain into the martini glass.

Shake all ingredients vigorously, then strain into a martini glass. Lightly dust the rim of the glass or the top of the cocktail with nutmeg.

Chocolate Hot-Buttered Rum

Holiday Mule

2 ounces aged rum 3 ounces boiling water 1 teaspoon butter, softened 1 ounce high cocoa dark chocolate morsels 1 tablespoon brown sugar Pinch of cinnamon 1 teaspoon powdered cocoa marshmallows

2 ounces vodka ¾ ounce fresh lime juice ¾ ounce pomegranate juice 1 ounce simple syrup 1 ounce ginger beer

Combine all of the ingredients together, except for the marshmallow. Once well combined, pour into a glass and top with marshmallow. For an impressive finish, toast the marshmallow with a crème brulee torch.

Shake all ingredients except ginger beer, then pour over ice in a mule mug. Top with ginger beer and garnish with lime and pomegranate arils

Tip: You can mix this drink individually, but Todd recommends making it in a pan on the stove over low heat in larger batches for a party. Just multiply the ingredients by the number of guests and add the rum after heating together.

P LEA S E D R I N K R E S P O N S I B LY

Raspberry and Rosemary Spritz 2 ounces London dry gin 1 ounce simple syrup 1 ounce fresh lime juice 7 fresh raspberries (2 for garnish and 5 for cocktail) 2 sprigs rosemary (1 for garnish and 1 for cocktail) Shake all ingredients vigorously, then strain into a glass with ice. Garnish with additional rosemary sprig and raspberries. wellness360 | NOVEMBER/DECEMBER 2017

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Lifestyle

7

Superfood Products for a Super Beauty Routine

By Ashleigh Braun, Lizzie Vasquez and Nicole Irving

Don’t leave your superfoods at the dinner table; welcome them into your beauty routine. These super fruits and veggies will give you the glowing skin and hair you have been craving!

1.

1

Acure Brightening Vegetable Peel $22.99, Acureorganics.com Containing kale, spinach and chlorella, this gentle peel is like a green smoothie for your face. The greens provide a vitamin-dense hydration boost, while sugar cane and apple cider vinegar allow for non-abrasive exfoliation.

2.

2 First Aid Beauty Hello FAB Vital Greens Face Mist

$18, Sephora and Sephora.com

Fortified with green superfoods kale and spinach, this face mist instantly quenches, cools and nourishes all skin types while protecting against environmental aggressors. Minerals and antioxidants in these foods soothe skin and set makeup.

3.

3 Fairy Tales Curly-Q Collection

$12.95 each, Fairytaleshaircare.com

It is time to get your hair on the grain train with this hydrating shampoo, conditioner and styling spray gel. The star ingredient of these products is quinoa, which aids in the quick healing of damaged hair, leaving your locks vibrant and healthy.

1

2

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wellness360 | NOVEMBER/DECEMBER 2017

G.M. Collin Anti-Aging Instant Radiance Eye Patches

$50, GMCollin.com and Skin1.com The apple extract in these patches delivers immediate relief for tired, stressed out eyes with antioxidants that protect cells from the damaging environment, while reducing the appearance of fine lines, wrinkles, puffiness and fatigue.

5.

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Dear by Renée Pomegranate Hydrating Mask $49.95, Dearbyrenee.com This daily moisturizing mask helps visibly hydrate and relax skin.

Vitamin E and organic pomegranate seed oil work together to soothe redness, improve skin tone and brighten skin.

6.

6

Pureology Hydrate Superfood Vitality Treatment $44, Pureology.com This hair treatment is formulated with coconut oil and avocado oil to moisturize and soften dry hair. These oils also help strengthen hair, leaving strands shinier and more manageable.

7.

7

Jane Iredale BeautyPrep™ Face Moisturizer $45, JaneIredale.com Get to the root of your dry skin with a revitalizing radish extract that chases away wrinkles and prepares the skin’s surface so makeup goes on smoother and lasts longer.

3

6

4

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PHOTOS COURTESY OF MANUFACTURER.

5

4.

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Lifestyle READ THIS!

Learning to Lead

by NICOLE IRVING

As an entrepreneur, I have screwed up on occasion with a capital “S.” I was certain I was the only one in the world to do so. But, alas, I was not. Author Kristen Hadeed, CEO of Student Maid, recounts her screw-ups and how they became the building blocks to her career in her new book, “Permission to Screw Up: How I learned to Lead by Doing (Almost) Everything Wrong.”

“Permission to Screw Up: How I Learned to Lead by Doing (Almost) Everything Wrong” by Kristen Hadeed is an open and honest first person account of how her need for a $99 pair of jeans while in her junior year of college led her to start her own cleaning company.

This journey gave her the opportunity to make lots of mistakes, which ultimately made her a better leader.

In her book, released Oct. 10, she shares how keg stands with her employees did not gain her points for the best leader award, but being vulnerable and honest did. She tells the tale of how when the majority of her staff walked out one day, she won them back, not by giving out raises, but by getting her hands dirty, literally, with them. And, when Hadeed let that star interview candidate walk out because she did not fit Student Maid’s “hiring checklist,” she made the change to lead with her gut and not a list.

Hadeed goes on to explain how her father, a successful attorney who could very well have picked up the pieces when she let them fall, especially when she encountered potential trademark problems, did not. It was those hard lessons of “figure it out yourself ” that resonated with her. When it came time, she mirrored those lessons to her team, which lead them to be selfsufficient and strong.

While screwing up is not something all entrepreneurs want to admit to, it does happen. But it is what comes after that that is important. Hadeed’s candid and humorous tales of her “imperfect story” is a breath of fresh air, in a time when “being perfect” seems to be the only path to success.

"Permission to Screw Up: How I Learned to Lead by Doing (Almost) Everything Wrong" By Kristen Hadeed $27, Amazon.com

WIN THIS BOOK!

Visit our web site at wellness360 magazine.com for a chance to win one of three copies of "Permission to Screw Up"

by Kristen Ha deed 40

wellness360 | NOVEMBER/DECEMBER 2017

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Ask the Expert

Ask the Orthodontist

BY NICOLE MULLALLY, DMD, MS

Dr. Nicole Mullally is an orthodontist and owner of Studio32 Orthodontics. A Gainesville native and graduate of the University of Florida Dental School, Dr. Mullally loves creating beautiful smiles in her hometown. With braces and Invisalign as her tools and 32 teeth as her medium, she brings out inner beauty and confidence through the power of a brilliant and healthy smile. When she is not designing teeth, Dr. Mullally can be found holding on for dear life as she rides life’s rollercoaster with three girls, an English husband and a crazy dog.

I have heard there are more choices for braces now than in the past. What are my options?

We like to think we have something to please everyone! Invisalign (a series of clear aligners) has become very popular with our adult and teen patients as they are nearly invisible and can be removed to eat/drink as you wish or for a hot date or special work presentation. With Invisalign there are less problems that arise than with braces (such as broken brackets or poking wires), and you do not need to be seen in the office as often. This makes it a popular choice for patients with busy lifestyles.

orthodontics and has extensive training in moving teeth with Invisalign to ensure you get a great experience and a great result!

For how long after having my braces removed do I need to wear my retainer?

Retainers are forever, or for as long as you want straight teeth! During orthodontic

I need braces, but I do not want metal. Should I consider Invisalign? Or are traditional braces more effective?

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wellness360 | NOVEMBER/DECEMBER 2017

treatment, we move the teeth to their ideal positions where they fit and look their best, but once treatment is complete there is a tendency for the teeth to relapse to their previous positions. Teeth will also shift over time as part of the natural

I have heard that braces can change the shape of your face. Is that true? Why?

Braces can definitely change the shape of the face in some cases, but in a good way.

An orthodontist receives extra training after dental school to study the growth and development of the face and teeth.

We do not focus on the teeth alone, but how the teeth sit in the jaws, how the upper and lower jaws are coordinated and how it all comes together to create a total facial profile. When we look at the whole face (not just teeth) and develop a unique treatment plan for that individual’s needs and desires, we can truly achieve a beautiful smile.

I am reluctant to get braces as an adult. Is there any medical reason I should get braces, or is it mostly just for appearances?

Adults should not be reluctant to get braces.

Adult orthodontics has become more popular than ever! In fact, you probably know many friends and co-workers that are currently in treatment with braces or Invisalign. Braces or Invisalign can be used to treat cosmetic concerns as well as functional concerns. When the teeth are not aligned properly they are more at risk for developing dental problems. For example, crowded teeth are often harder to clean and over time can result in developing cavities, gum disease and bone loss. If the bite is not balanced, uneven forces can cause heavy wear or even fractures to some teeth, gum recession, or possible tooth loss. Of course, some misalignments are not so serious, but it is worth talking with your dentist to be sure. Orthodontic treatment can correct these problems ensuring that you have both a beautiful AND healthy smile.

I like to drink red wine at night and coffee during the day. Is this bad for braces?

No, or I might have a mutiny on my

HEADSHOT COURTESY OF NICOLE MULLALLY.

Invisalign is a great alternative to braces for someone who wants a straighter smile but does not want the look or feel of metal braces. Invisalign can be just as effective and just as efficient as traditional braces, if it is designed correctly. Many people do not realize that Invisalign is a plastic company that manufactures plastic aligners. How that plastic is designed and programmed and by whom is what makes it work well or not. It is very important to find a provider that specializes in

aging process. The only way to guarantee a straight smile is to wear your retainer every night. It is a small price to pay for maintaining a beautiful, healthy smile.

hands! With braces, it is not a problem at all and with Invisalign we just ask that you take your aligners out while you enjoy your favorite beverage and then put them back in when you are finished. We understand our adults love their routines and try our best to find solutions to everyday issues so that you can weave orthodontic treatment into your already busy life as seamlessly as possible. Of course, some minor lifestyle adjustments will be needed but we have found that even our most sensitive adults find a way to make it work. Seeing your new smile come together is usually all the motivation that is needed to enjoy the process.

Braces or Invisalign can be used to treat cosmetic concerns as well as functional concerns.

When the teeth are not aligned properly they are more at risk for developing dental problems. „ I have heard that getting braces as an adult can be a longer and more painful process as an adult. Is that true?

I honestly do not think treatment is any more painful as an adult but it can be slower. In an adult, the bone is often denser and the body’s metabolism is slower, which can result in slower tooth movement. This is not always the case though as we have many adults that have completed treatment in less than a year!

wellness360 | NOVEMBER/DECEMBER 2017

43

THINGS ARE

GETTING

HAIRY

November is finally upon us, and you know what that means. No, I’m not talking about Thanksgiving, fall weather or even Black Friday, but rather No-Shave November! Yes, the month of grown out beards, full mustaches and even long leg hair is here. But what is the purpose of No-Shave November? Aside from the fun pictures that usually accompany the month, the point of putting away the razor is actually to raise cancer awareness and support men’s health issues.

BY COLLEEN MCTIERNAN | PHOTO BY JIMMY HO PHOTOGRAPHY | MAKEUP BY KARA WINSLOW

No-Shave November is similar to Movember, except that it focuses on generalized hair growth instead of just mustaches.

No-Shave November and Movember Since 2004 the Movember Foundation, founded in Australia, has used mustache growth as a means to support often overlooked men’s health issues, like prostate and testicular cancers. According to the American Cancer Society, prostate cancer is the second most common cancer in American men, after skin cancer.

Movember also seeks to bring men’s mental health issues to light, given that men are 3.5 times more likely to die by suicide than women, according to the American Foundation for Suicide Prevention.

Movember made its way over to the United States in 2007 and now, during the month of November, participants grow out their mustaches, increase awareness and raise money for the foundation. In 2016 alone, the foundation raised $80 million to benefit men’s health.

“I haven't shaved in almost eight years so I guess I've been a participant of Movember a lot, but haven't done it specifically for that reason,” Brad Stumpff, manager of operations at UF Mover Guys, said. “I love that men can do something as simple as growing facial hair to raise awareness and support for health conditions and cancer that specifically have an effect on men such as prostate and testicular cancer.”

No-Shave November, a non-profit organization dedicated to increasing

cancer awareness and raising funds for cancer research and prevention, was founded in Chicago, Illinois in 2009 by the Hill family. After their father passed away from colon cancer, the family decided to use the already hairy month as a way to raise money.

HAPPY MOVEMBER!

No-Shave November is similar to Movember, except that it focuses on generalized hair growth instead of just mustaches. Those interested in participating need simply to stop shaving (beards, mustaches, leg hair, you name it!) come Nov. 1 and donate the money that they would usually spend grooming.

Over $5 million has been raised through No-Shave November in the nine years since it was formed. You can register to fundraise at No-shave.org

BEARD/MUSTACHE PRODUCTS

Beard Pack

$40, Uncommongoods.com

Not Just for Men Although they may not be growing out luxurious beards or twirling their mustaches, women are encouraged to participate in No-Shave November as well. So, ladies, put down the razor and skip those waxing appointments! Instead donate the money you would have spent grooming throughout the month to one of the programs No-Shave November works with, like St. Jude Children’s Research Hospital, or to the charitable cause of your choice.

If growing out your hair is not your style, you can still support men’s health through Movember’s initiatives. Not only does the foundation promote the growth of mustaches throughout the month of November, but it also promotes getting active. Put the move in Movember and set a running, walking, swimming or cycling goal for the month. Spread the word about why you set your goal, and then ask for donations for every few miles of your goal that you meet. The Movember Foundation also recommends hosting fundraiser events during November as a third way to raise money for their cause.

Whether you are rocking a Fu Manchu or a handlebar, a full beard or just a goatee, letting your facial (or otherwise!) hair grow out this month is an easy way to advocate for important health-related issues while having fun!

SMOOTH SHAVE PRODUCTS

Zeus Pear Wood 100% Boar Bristle Pocket Beard Brush with Brush Bag $12, Zeusbeard.com

Tenzing Adventure Pack – Sandalwood

$55, Tenzingskincare.com

Lock Stock & Barrel Argan Blend Shave Oil $20.99, Fragrancenet.com

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LOCAL BEARD EXPERTS SAY...

“I initially grew a beard after college so I'd look older than the high school students in my class. I have had the full beard look for a long time now.

It's part of my personal brand at this point.”

Brad Stumpff

Most Popular Beard and Mustache Styles 1. The Balbo – To achieve this sculpted look, grow out a full beard and then shave your facial hair into the desired shape.

2. The Full Beard – Just let your hair grow out and trim to maintain a clean look.

3. The Stubble – For those who are not ready to maintain a fuller beard, let your

beard grow out ever so slightly then trim to maintain the length.

4. The Standard/Circle Beard – Keep the cheeks clean shaven to achieve this

"I grew out my beard because I thought it was time to at least look like an adult, still working on acting like one though."

Felipe Echeverri

Dinesh Alexander has participated in No-Shave November every year since he started growing facial hair.

“Let's see how we do in 2017.”

Dinesh Alexander

tidy beard/mustache combination.

5. The Handlebar Mustache – This full ‘stache curls upward at the ends with the

help of styling wax.

6. The Chevron – For this basic mustache, simply allow your mustache to grow until it just about covers the top lip, then trim to maintain.

7. The Walrus – Let your mustache completely cover your upper lip in this bushy extension of the Chevron.

8. The Horseshoe – Channel your inner Hulk Hogan with this style. Allow your mustache to grow as you would a goatee, but keep the beard portion shaved.

“I worked for a company for 10 years that forced me to shave and once I moved to another company I stopped shaving. And my wife says I look dashing with facial hair."

Nelson Purvis

IS PAIN SLOWING YOU DOWN? EE COME S EW OUR N F STATE O T THE AR Y! FACILIT

Try physical therapy FIRST.

Call today for a FREE consultation with one of our expert physical therapists!

352-505-6665

#ChoosePT wellness360 | NOVEMBER/DECEMBER 2017

47

Finance

Bitcoin

Basics

BY SELENA GARRISON

Bitcoin. Have you heard of it? Aside from seeing some super tech-savvy friends talk about it intermittently on social media, I had not really paid too much attention until recently. I tend to be completely in the dark on the latest tech-y talk, and as it turns out, I am about eight years behind on this topic, too! So, if you are like I was (or perhaps have no clue what I am even talking about), this article is for you!

What is Bitcoin?

Bitcoin is a kind of digital “cryptocurrency” created in 2009 by an anonymous programmer or group of programmers under the pseudonym Satoshi Nakamoto that operates independently of any centralized bank. It allows for anonymous peer-to-peer monetary transfers, effectively cutting out the middlemen (banks, currency exchanges, credit card processors, etc.) in such transactions.

It is hard to really understand the nature of Bitcoin without a basic understanding of the nature of a blockchain, so we will start there. In short, the Bitcoin blockchain is a digital ledger where Bitcoin transactions are recorded chronologically and publicly.

Every participant in the ledger verifies and approves any change to the ledger, which makes transactions secure and transparent.

This ledger records the owner of each Bitcoin balance in the world, and when you make a Bitcoin transaction, you are basically telling the system that you want to transfer a balance of Bitcoin in the blockchain from one owner to another.

As I mentioned earlier, Bitcoin transactions are relatively anonymous. In the blockchain, Bitcoin owners are not identified by name.

Instead, they are identified by a string of characters called a digital address. So, if you want to transfer 100 Bitcoin for whatever reason to some person in Hong Kong, you request that the balance of Bitcoin at your digital address be reduced by 100

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wellness360 | NOVEMBER/DECEMBER 2017

Bitcoin and the balance of Bitcoin at that person’s digital address be increased by 100. You then use a private code that acts as a digital signature to confirm that you own the publicly viewable digital address that the Bitcoin is being transferred from.

This effectively allows for an anonymous exchange between two people without ever revealing who those individuals are in the real world. Bitcoin is its own currency, so its relation to the dollar is always changing. At the time of publication, 1 bitcoin was worth $4,134.46. At the beginning of 2017, the value of 1 bitcoin was just under $1,000

for dealings in drug trafficking, human trafficking, and all other manner of shady underground transactions.

Who uses it?

“Realistically, there isn’t a compelling reason for the average person to use Bitcoin in place of traditional currency, but there are a few cases where it might make sense,” Mike Cushing of 352 Inc., a custom software development and innovation agency, said.

If all of this sounds a bit sketchy to you, that is because it can be. In fact, Bitcoin exchanges have been used extensively

The key attraction of Bitcoin lies in the blockchain, which allows for easy peer-topeer transactions, removing the middlemen from the kind of business deals we are all used to. Want to manage your assets or execute a contract without a lawyer? The blockchain could do it. Maybe you are an artist who wants to get paid directly, immediately after someone purchases a print. Bitcoin could do that, eventually.

“Bitcoin value has had some ups and downs,” he said, “but since it has gone up pretty reliably over time, some people use it as an investment vehicle.”

In addition, Cushing shared that Bitcoin could be particularly useful for transferring money to family or friends overseas without using banks and incurring exchange fees. “Since Bitcoin is a peer-to-peer transaction, it may also be appealing to vendors and merchants who don’t want to deal with delayed payments or the fees charged by credit card companies,” he said. “It would be particularly useful for small retailers, like convenience stores, who make a lot of small transactions. But the rapid change in value might scare off retailers who rely on predictability.”

Is cryptocurrency better than real currency?

While cryptocurrencies like Bitcoin are definitely changing the landscape of the financial industry as we know it, there is little practical real-world application for its use by the average person in today’s market. And since Bitcoin is not insured by any agency like the Federal Deposit Insurance Corporation, security is a huge issue. “Most of the practical uses for Bitcoin and blockchain are probably five to 10 years away for most people,” said Cushing. “But it will likely be a big game changer across all kinds of industries beyond finance, from shipping to legal.”

wellness360 | NOVEMBER/DECEMBER 2017

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Mind Matters

When EQ is More Important Than IQ Explaining emotional intelligence

BY OLIVIA K PITKETHLY, MA, LMHC

The popularity of emotional intelligence has boomed in the past 20 years after psychologist Daniel Goleman authored a book of the same name in 1995. However, the concept is still relatively new to many individuals.

Emotional intelligence (EI or EQ ) is defined by Goleman as a set of skills, including control of one’s impulses, selfmotivation, empathy and social competence in interpersonal relationships. Basically, being aware of your own emotions and the emotions of others. This awareness can aid in a variety of relationships, including marital, familial, academic and professional.

The more we understand ourselves, the more we understand each other. Having a higher EQ will improve your listening skills, help you develop empathy for others and make it easier to express your emotions.

It is never too late, or too early, to improve emotional intelligence. Kristen Gonzalez, a second-grade teacher at Newberry Elementary, teaches EI to her students every year. She starts by teaching her students about empathy. They read “How Full Is Your Bucket” by Tom Rath and Mary Reckmeyer and discuss how the character has negatively and positively affected those around him.

Gonzalez follows her lesson on empathy with emotion regulation. She provides a safe space for children to go when they are having difficulty with sadness, frustration or anxiety. In the safe space, they have the opportunity to practice breathing techniques or use other calming tools available.

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“At the beginning of each year, the children are taking their frustrations out on each other, saying unkind things, not knowing how to communicate their feelings,” said Gonzalez. “By the end of every year, they are cheering each other on, building each other’s confidence, and making learning possible for their classmates.”

Research published in the Journal of Applied Psychology suggests that adults can also reap benefits from improving their EI. Participants learned what causes them stress, how to manage it and how to communicate with others who may be in a similar situation. They then took what they learned and practiced it over a month’s time. Results showed that learning and practicing the basics of emotional competency improved their life satisfaction by 12 percent and decreased their perceived level of stress by 24 percent.

To improve your EI, think back to the last argument you had with a loved one. You can probably recall what you said, maybe what the other person said. How did you feel? If you say, “angry,” push yourself to dig a little deeper. Were you annoyed, frustrated, irritated? What was the underlying factor?

Was it fear? What were you afraid of?

Having a higher EQ will improve your listening skills, help you develop empathy for others and make it easier to express your emotions.

Emotional intelligence is more than just saying, “yes I was angry.” It is about understanding what that anger looks like for you and what triggers it. What are your behaviors when you are angry?

Do you cry, scream, hit or kick? Think about what you do to feel better. Do you meditate, exercise or take a walk? Do you drink alcohol or engage in emotional eating? Examine how your coping strategies helped or hurt you. Ask yourself if you could do something else to improve your emotional well-being. By helping yourself, or “filling your bucket,” you will be in a healthier place to help others.

Mind Matters

Stressed Out or Anxious?

BY OLIVIA K PITKETHLY, MA, LMHC

It is crunch time. You are facing a work deadline and hurtling toward zero hour. You can feel sweat dripping down your brow and your heart beats a tad faster as you keep pushing forward. You will be glad when this project is over because you can finally sit back and relax.

The description above is a normal stress reaction to an extraordinary situation. Now imagine there is no work deadline, no project, and yet you still find yourself feeling this way. All. The. Time. That, is anxiety.

The difference between stress and anxiety is that the stress reaction is usually temporary. People recover pretty quickly from stress, being able to leave work at the office or separating themselves from toxic people.

Anxiety, however, is not so simple. It can be hereditary or developed from a traumatic event. If allowed, anxiety can take over your life and have an enormous impact on your daily functioning and relationships. It can rob you of your sleep and appetite and cause you to turn to unhealthy behaviors such as substance abuse.

Symptoms of anxiety may include, but are not limited to, heart palpitations, sweating, shortness of breath, nausea, uncontrollable worry, fear of losing control or fear of dying. It can cause you to avoid people or situations, which could lead to isolation and depression.

Anxiety looks and feels different for every person. For instance, I have a strong fear of heights. On a road trip last year, my family and I decided to stop in Atlanta for lunch and sightseeing. And what better way to see Atlanta than from the top of a 20-story Ferris wheel?

I tried to be strong for my kids, who really wanted to go on this ride. But the higher we traveled, the faster my heart raced. My breath became shallow, my chest tightened and I had to close my eyes because I just KNEW this ride was

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going to roll right off the hinges and into downtown Atlanta. I was thinking irrationally and unraveling into a panic attack. Luckily for me, there was an emergency button inside the gondola and I was quickly brought down to safety.

And now, a year later, I still experience those same symptoms just thinking about it. This is anxiety.

Granted, I can always avoid a Ferris wheel. But, if someone has a similar anxiety experience in day-to-day situations, such as interacting with others, completing assignments and tasks, or even falling asleep at night, then utilizing healthy coping skills to manage anxiety can be very helpful.

Deep breathing, exercise, yoga and art are all effective tools to help you reduce your anxiety. You just have to find the right tool that fits into your toolbox. Prescribed medications like Valium and Xanax can also help ease anxiety, but they may not always do the entire job. Wanda Curnow, age 65, had her first panic attack in the 1970s while at work. She said she was so embarrassed that she could not go back. Her primary care doctor prescribed Valium, but it did not always do the trick for her. Years later another doctor recommended she see a therapist.

“The doctor told me, ‘I can prescribe you the Valium, but have you ever asked yourself why you have panic attacks?’” she said. “The therapist I saw diagnosed me with agoraphobia [anxiety about being in places or situations from which escape might be difficult] and recommended a workshop.” Curnow said that the workshop helped her overcome her fear of public places and it has been years since she experienced a panic attack.

In my practice as a counselor (and in my own personal life), I like to utilize a grounding technique called “3-2-1.”

When you find yourself unraveling, you are either caught up in the past or worried about the future, and 3-2-1 can help bring you into the present. Start by naming three things you can see around you. Then, three things you can hear and three things you can reach out and touch.

Continue with two different things you can see, two things you can hear, and so on. By distracting your mind and making you more fully aware of your surroundings, you will be able to think more clearly and rationally. If you feel like you are losing grasp of your anxiety, it may be time to call a professional counselor for help. Learning to manage your anxiety will put the control, and the power to overcome, back in your hands.

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wellness360 | NOVEMBER/DECEMBER 2017

53

Spotlight 360

Karate Kid

At 60 years old, Larry Hartfield has been doing martial arts for over half of his life. Through training and teaching for 35 years, Larry has learned just how important regularly challenging your body is to maintain a healthy lifestyle.

How do you live a 360life?

Like everything, it is all about balance. I really believe the secret is to keep the important aspects of life properly portioned out. The big ones for me are my family, my health, my career and time for laughter.

Getting laughter in is important to me. I think of it like taking a mini vacation because you cannot be stressed and laugh at the same time.

What is your wellness mantra?

Be grateful for what you have, and strive for improvement every day. Even a little bit of steady improvement will get you "there," whatever "there" might be. At the end of the day, I want to be grateful for the day and know that I learned from the day.

How long have you been active?

I have been regularly active since the age of 25. As a youth, I was not a very good athlete, but I played some Little League Baseball and basketball in grade school and I even attempted football and water polo in high school. I finally found my “thing� with the martial arts when I was introduced to karate.

Tell us how you got started?

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wellness360 | NOVEMBER/DECEMBER 2017

PHOTOS BY SINCERELY GONE PHOTOGRAPHY.

Long story short, I got the opportunity to train oneon-one with a very experienced karate black belt that I was in no position to turn down (why is another story!). It was very difficult and I thought about quitting often, but I hung in there and eventually it became my thing. After 35 years of training and teaching, it is just a huge part of who I am. I really love and feel honored teaching people the martial arts I am good at and helping them with their self-defense.

Many years ago, when I was first starting out as an insurance agent, my friend and mentor Joe Cirulli, the owner of Gainesville Health and Fitness, observed that I had been teaching and helping people learn martial arts and self-defense for such a long time that it was time to help with their financial self-defense.

Please share your favorite competition and what it meant to you.

The competition that most stands out was attending the Hayashi-Ha World Karate Championship as a third-degree black belt in 1997. This was a great experience because it was my first international black belt competition. I had the opportunity to meet and compete with some very talented black belt competitors from all over the world.

I did not place in the top three, but I did fairly well.

What keeps you motivated?

A couple things — I learned a lot about exercise and fitness the years I worked at Gainesville Health and Fitness. I learned that the body is an amazing machine; I used to tell people to think of their body like a lawnmower, if you leave your lawnmower in your garage and only rarely take it out to use, it probably won’t run so well. It is the same with your body. If you do not use it and challenge it regularly, not only will you lose what progress you may have made, but also your body will not perform well for you and may even become more prone to an injury. My martial arts training has helped me very much in my career as an insurance agent as well. I will never know everything or be perfect, so for me it is important to keep learning and improving.

A little improvement for that day is still an improvement.

Do you have any martial arts goals you would like to achieve?

I just want to continue broadening and deepening my knowledge of the Arts. I never want dust to collect on my black belt; I want it to fall apart.

What's your go-to diet?

I like the philosophy of Eat the 80. I eat sensible, well-balanced meals 80 percent of the time and I am much less strict the other 20 percent. And I do enjoy a good pizza and my Ben & Jerry’s.

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

Find a healthy activity you feel you would enjoy. There are so many, almost too many, to choose from, so enjoy the process and try a few different things. To make the search easier, try making a list of the things you enjoy and the goals you want to accomplish.

Group classes at a fitness center can be fun

or you can try getting a personal trainer to get started with a routine. Most importantly, don’t get discouraged, do your research and be patient. Reward yourself for each small step you take toward working your way into a routine. No matter what you decide to do, give it a true, sincere effort.

What is your daily workout routine?

Most mornings I will get up and do some morning stretching and some tai chi. During the week, I will do a couple days of strength training at GHF, two to three days of tai chi and a couple days of karate. I don’t really feel the need to do something every day, but most days I do stay active.

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

Being consistent is very important. My first karate instructor told me that once you break the chain it is very tough to get back on track. I have learned that my martial arts training is so helpful to my body, mind and spirit. It has taught me a number of ways to handle what life throws at you, whether in your personal or professional life. Helping others over the many years to learn what self-defense is and to acquire those tools has been wonderful.

What is one thing you wouldn’t do martial arts without?

I think one of the cool things about martial arts is that you really do not need anything to do it, just a little bit of floor space either indoors or outdoors.

Is there anything else you would like to share?

There are so many ways of giving yourself the gift of wellness and there is something out there for everyone.

Sometimes the search might be a little overwhelming, but it can be fun. Keep in mind that you will feel a sense of accomplishment no matter what you choose. Just taking on a challenge and rising to the occasion is good for the soul.

Favorite way to wind down from a busy week:

Tai chi is very helpful at the end of the day. I do like going home and zoning out while watching TV with my wife. I really like comedy — I like to laugh. It is like a mini vacation.

“Modern Family” is one of the shows my wife and I like to watch together and laugh.

What is your favorite book?

My favorite novel is "Les Miserables"

by Victor Hugo.

I also often read books on traditional karate and classical architecture. It really helps me to fall asleep.

What are your favorite ways to relax?

Aside from martial arts and meditation, I like reading anything that distracts me, watching TV or going out to dinner with my wife.

Favorite goto meal or restaurant in Gainesville?

I've been going to Leonardo’s 706 for a very long time — it is like a home away from home. I also have been enjoying Root and Pecker quite a bit and go to New Deal Café often with family. They all have really quality food and service.

We Tried It!

Looking for a fun way to get active? Interested in stepping up your game in the kitchen? From rock climbing to olive oil and balsamic vinegar tasting, the Wellness360 team has got you covered!

ROCK CLIMBING AT SUN COUNTRY SPORTS CENTER When we arrived at Sun Country Sports Center and saw the height of the rock wall we were about to climb, our nerves definitely started to settle in. But, we signed our waivers, got harnessed up and traded in our sneakers for rock climbing shoes. Chris Stango, the rock wall manager, gave us a quick but thorough lesson on belaying, and then we were ready to start!

Although most of us started off slowly, we quickly got a hang of climbing. Many of us went up the wall multiple times, taking turns belaying each other and even trying out the autobelay. A couple of us even tried out the Treadwall, which proved to be a great arm workout!

To say that the some of us were nervous going into our rock climbing adventure would be an understatement. But we were determined to try something new, so we all stuck with it!

And now, after giving it a try, we all agree that we would go back again!

In a nutshell: Don’t let the height scare you! Even the most height-averse folks in our group were able to give climbing a shot. The sense of accomplishment is worth it!

OLIVE OIL AND BALSAMIC VINEGAR TASTING AT SAPORITO OIL, VINEGAR, SPICE

Community

Family-owned and operated, Saporito Oil, Vinegar, Spice specializes in selling high quality extra virgin olive oils and balsamic vinegars. To start our tasting experience off, owners Keith and Katrine Dunn explained the difference between the Ultra Premium grade olive oils that they sell and those commonly found in the super market.

Aside from having a superior flavor, their oils also have a higher smoke point, making them better for cooking, and higher levels of polyphenols, which are powerful antioxidants.

After learning about the olive oils and balsamic vinegars, we dived right into the tasting. With over 60 flavors of olive oil and balsamic vinegar, our taste buds were truly tickled. We paired popular oils and vinegars together, and sampled treats that the Dunns had made for us with their oils, including brownies made with chipotle infused olive oil.

In a nutshell: We all noticed the difference between Saporito’s high quality olive oils and the oils we usually buy. We expect to be repeat customers!

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CLIMBING PHOTOS BY Jan Wade-Littrup.

Once we had sampled our fill, we each ended up purchasing a bottle to take home. Our favorites included the Tuscan herb olive oil, the blood orange olive oil and the honey ginger balsamic vinegar. We will definitely be back again to stock up our pantries!

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Gary I. Altschuler, DMD BOARD CERTIFIED PERIODONTIST

CALL TODAY FOR A CONSULTATION. 352-371-4141 altschulercenter.com 2251 NW 41st St, Suite F Gainesville, FL 32606 wellness360 | NOVEMBER/DECEMBER 2017

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Community Saturday, November 11 Sangria 5K Dash

8–11 a.m.

Island Grove Wine Company Hawthorne, Florida Sangria5kdash.itsyourrace.com

Friday, November 3 - Saturday, November 4

Wilmot Gardens Camella & Azalea Sale

Friday: 11 a.m. – 5 p.m.

Saturday: 9 a.m. – 1 p.m.

UF Wilmot Gardens Wilmotgardens.med.ufl.edu

Saturday, November 4 Drift It: Advanced, Intermediate and Beginner Courses 9 a.m. – 5 p.m.

Florida International Rally & Motorsport Park Starke, Florida Gorally.com

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

Saturday, November 4 UF Swim & Dive Orange and Blue Meet 10 a.m.

Stephen C. O’Connell Center Natatorium Oconnellcenter.ufl.edu

5–8 p.m.

Lang Jewelers

Saturday, November 11 Tom Walker Memorial Half Marathon/5K

Friday, December 1 – Saturday, December 2 Wilmot Gardens Fall Greenhouse Plant Sale

Saturday, November 11 – Sunday, November 12 Downtown Festival & Art Show

Friday, December 1 – Saturday, December 2 2017 Festival of Trees

8 a.m.

Boulware Springs Nature Park Runsignup.com

Saturday: 10 a.m. – 5 p.m.

Sunday: 10 a.m. – 4 p.m.

Downtown Gainesville Gainesvilledowntownartfest.org

Friday: 11 a.m. – 5 p.m.

Saturday: 9 a.m. – 1 p.m.

UF Wilmot Gardens Wilmotgardens.med.ufl.edu

Fri 3 – 9 p.m.

Sat 10 a.m. – 9 p.m.

Kanapaha Botanical Gardens Kanapaha.org

Sunday, November 12 Mind Body and Sole 5K

7–10 a.m.

Gale Lemerand Commuter Lot Runsignup.com

Saturday, November 18 Swallowtail Fall Festival Noon – 10 p.m.

Swallowtail Farm Alachua, Florida Swallowtailcsa.com

Sunday, November 19 Cupcake Race of Gainesville 9–11 a.m.

Depot Park Runsignup.com

Saturday, December 2

Holiday Tree Lighting Celebration 6 – 8 p.m.

Historic Thomas Center

Gnvculturalseries.org

Thursday, December 7 Holiday CoolEvent

Sunday, November 5 Daylight saving time ends

5–7 p.m.

North Florida Aesthetics Kimcupp.com

Tuesday, November 7 Fall in Love with CoolSculpting

Saturday, December 9 Girls on the Run 5K

5–7 p.m.

North Florida Aesthetics Kimcupp.com

7:30 a.m.

Gale Lemerand Drive Commuter Lot Alachuagotr.org

Friday, November 10 Free Downtown Blues Concert 7 p.m.

Bo Diddley Plaza Gainesvilledowntownartfest.org

Saturday, November 11 Veterans Day Saturday, November 11 Partnership for Strong Families’ Superhero 5K Family Fun Run

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Thursday, November 30 2017 Holiday Soiree hosted by Irving Publications and Lang Jewelers

7 a.m. – Noon Westside Park Psfsuperhero5k.org

wellness360 | NOVEMBER/DECEMBER 2017

Tuesday, December 12 Hanukkah Begins Thursday, November 23

Thanksgiving Day Thursday, November 23 Turkey Trot 5K/10K 8:30-11 a.m.

Tacachale Runsignup.com

Monday, December 25 Christmas Saturday, December 30 Winterblast 6K 7 a.m. – 3 p.m.

Camp Shands Hawthorne, Florida Nfcscouting.org

Sunday, December 31 New Year’s Eve

wellness360 | NOVEMBER/DECEMBER 2017

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Now – January 7, 2018 • NEW ICE! theme - 2 million pounds of colorful, hand-carved ice sculptures and slides featuring Christmas Around the World • ALL-NEW Cirque Dreams Unwrapped Show • NEW- JOYFUL, an atrium light show • More than 2 million lights, acres of stunning decor and a 60ft Christmas tree

• Mrs. Claus’ Christmas Traditions • Breakfast with Charlie Brown™ & Friends • Build-A-Bear Workshop® and Scavenger Hunt • Gingerbread Decorating Corner • Snow Tubing & more!

KISSIMMEE, FL

Tickets and Packages on Sale Now!

ChristmasAtGaylordPalms.com

(407) 586-4423

PEPSI, PEPSI-COLA and the Pepsi Globe are registered trademarks of PepsiCo, Inc. FUJIFILM and INSTAX are trademarks of FUJIFILM Corporation and its affiliates. © 2017 FUJIFILM North America Corporation. All rights reserved. Peanuts © 2017 Peanuts Worldwide LLC. © & ® Build-A-Bear Workshop, Inc. Used with permission. All rights reserved.

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ICE! PRESENTED BY