Wellness360 Magazine November/December 2023

November/December 2023 Volume 8 • Issue 4 wellness360magazine.com

Beyond the Sauce: THE INTIMATE TALE OF THE CRANBERRY

Holiday THE

ISSUE

THE RULES OF REGIFTING

HOLIDAY HEALTH HAZARDS

KEEP YOUR BODY HAPPY WITH ARTICHOKES

2023 HOLIDAY GIFT GUIDE

GCCS

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GCCS

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PUBLISHER & EDITOR-IN-CHIEF ART DIRECTOR

Nicole Irving Aníbal Rodríguez

VICE PRESIDENT OF SALES

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WEBSITE EDITOR

Julia Bauer

COPY EDITOR

Hannah Shelton

ACCOUNT EXECUTIVES

Ashley Stayhorn, April Tisher

CONTRIBUTING WRITERS

Julia Bauer, Nicole Irving, Lindsey Johnson, Cole Purvis, Hannah Shelton, Ted Spiker, Lyle Topping, Tracy Wright

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Wellness360 is published by Irving Publications, LLC. © 2023

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

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

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features

43 Beyond the Sauce: The Intimate Tale of the Cranberry We take a closer look at on a favorite staple of the holidays.

CONNECT WITH US /wellness360magazine @wellness360mag ON THE COVER

It goes without saying that cranberries and the holidays go hand in hand. In this issue we explore not only the history, but also the benefits of this holiday favorite.

10 WELLNESS360 | NOVEMBER/DECEMBER 2023

@wellness360mag /wellness360mag

NOVEMBER/DECEMBER 2023

in every issue HEALTH 15 Stomach This: All About Antacids 17 Holiday Health Hazards 20 From A to Zzzz… The Pros and

37

Cons of Melatonin

STYLE + GEAR 23 The Countdown Has Begun!

25 2023 Holiday Gift Guide

FITNESS 31 Viparita Karani: The Yoga Pose

You Did Not Know You Needed

32 Blistering Pace: Health is Hard

Enough—So it Stinks When You Make it Even Harder

NUTRITION 37 Ice Ice Baby: Cool Down this Season with These Creative Ice Treats

46 Keep Your Body Happy

LIFESTYLE & TRAVEL 48 The Rules of Regifting 51 Rest Assured: Pillow Care 101

48

MIND MATTERS 52 The Colorful Conundrum of a Rubik’s Cube

with Artichokes

FINANCE 54 Stuff Your Cash and Save Money!

COMMUNITY 57 Calendar

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52 WELLNESS360 | NOVEMBER/DECEMBER 2023 11

Editor's Note

“to thine own self be true”– Shakespeare It’s a brisk 71 F outside, mid-October. Trick-or-Treaters haven’t arrived yet and the turkey has yet to be bought… however the shelves of Home Depot, Walmart, SAMS and Target (and I am sure a plethora more) are being stocked to the brim with holiday décor. Plastic trees, glass ornaments, fluffy pillows, door mats with snowmen, wreaths… you name it, it’s there and more is coming. Is it time to discard the pumpkins and awaken the Nutcrackers?

In an attempt to get ahead of the crowds and be prepared for the fast-approaching holiday seasons, it seems that every year, the noise around us is shortening the season we are in to get a head start on the next approaching big holiday.

Now, this could be looked at as a positive… get ahead, be prepared, work in a proactive mindset. Or it could drive one to become anxious and begin to live in a FOMO (Fear Of Missing Out) mental state until the day that they planned to get started on their holiday shopping, decorating and planning actually gets here. I live somewhere in the middle.

I want to plan ahead and be prepared and buy all the things to start decorating, yet, I am also trying to be conscious of living in the moment and having fun in present time.

FOMO, anxiety and stress come in many forms during the holiday season, I know, I suffer from all of it. External and

12 WELLNESS360 | NOVEMBER/DECEMBER 2023

internal forces collide, leaving a battered and weathered version of myself in the wake. And, as each year seems to move faster and faster, it gets harder and harder to keep up. However, this year I am challenging myself, and you, to be more in the present and move at the speed you want to move at, not what is being dictated by external forces.

Leave that pumpkin out until Thanksgiving, say no to the Happy New Year banner on Thanksgiving. Don’t host an event if you don’t want to. Give yourself grace and move at your speed, however fast or slow that may be.

Unapologetically, give yourself permission to “do you.” Your mind and soul will thank you for it.

Cheers to a calm and smooth holiday season!

Nicole Irving, Publisher, EIC nbirving@irvingpublications.com

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Health

Stomach This:

All About Antacids

BY COLE PURVIS

For many of us, the joy of indulging in our favorite foods is oftentimes accompanied by an unpleasant aftermath in the form of heartburn, acid reflux and general discomfort.

These digestive disturbances are the result of excess stomach acid in your body, which can cause a burning sensation in the chest and throat.

To combat these symptoms, both liquid and chewable antacids have become a staple remedy in many households.

These over-the-counter medications are designed to offer quick relief at an affordable price, but understanding their proper use is essential to avoid potential risks and side effects.

How do Antacids Work?

After a hearty meal, especially one rich in spicy, greasy, or acidic foods, the stomach produces more acid to aid in digestion. However, in some cases, this increased acid production can upset the pH balance in your stomach, leading to chest and abdominal pain in the form of heartburn, acid reflux, etc. Antacids come to the rescue by raising the pH level of the stomach acid, effectively reducing its acidity and alleviating the harsh symptoms. By neutralizing the acid, antacids help restore a more comfortable balance within the digestive system, allowing individuals to enjoy their meals without the fear of unwanted pain that often follows.

Why do Antacids Work?

Antacids work by introducing compounds that counteract excess stomach acid. They typically contain substances like calcium carbonate, magnesium hydroxide, or aluminum

hydroxide, according to the National Library of Medicine.

These compounds react with stomach acid to produce salt and water, effectively neutralizing the acidity in your stomach.

The resulting decrease in acid levels provides seemingly immediate relief from the burning sensation and discomfort associated with heartburn, acid reflux and indigestion.

When is Too Much?

Tums, a leading manufacturer of antacids, recommends not consuming more than 7,500 milligrams of their product per day. Depending on the individual, the consequences for taking too much may vary. The harsh side effects of antacids are most common in infants and adults over the age of 65, but they can affect any person who acts without necessary precaution. According to the Cleveland Clinic, some typical complications from antacids include constipation or diarrhea, gas, headache, nausea, vomiting and abdominal pain. More serious side effects could include acid rebound, neuro toxicity, iron deficiency, weakened bones or hypercalcemia.

While antacids provide temporary relief, they should not be relied upon as a long-term solution for chronic digestive issues. Frequent or excessive antacid use might mask underlying conditions that require medical attention, such as gastroesophageal reflux disease (GERD) or peptic ulcers. These conditions may require more comprehensive treatment plans to address the root cause of the excessive acid production.

If you find yourself needing antacids regularly, it's wise to consult a healthcare professional. They can diagnose the underlying issue and recommend appropriate lifestyle changes or medications that address the problem more effectively. For occasional discomfort, however, antacids can be a safe and effective solution when used according to the guidelines.

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Health

Holiday Health Hazards

BY LINDSEY JOHNSON, MS, MCHES, CF-L1

The holidays are a time of joy, friends, family, good food and gifts. A time to celebrate! This season, keep your holidays full of laughter and merriment by avoiding these holiday health hazards.

Toy Safety

The U.S. Consumer Product Safety Commission (CPSC) reports that there were more than 206,400 toy-related injuries seen in emergency departments in 2021, with approximately 75% of these in children under the age of 15. Non-motorized scooters were the toy category associated with the most injuries in children of this age category.

When selecting toy gifts, pay attention to age recommendations. Purchase associated safety equipment if applicable, such as a helmet for a bike. Ensure toys work appropriately and discard all packaging immediately to avoid choking and poking hazards.

Cooking and Frying Hazards

According to the CPSC, cooking fires are the top cause of residential fires. There are over 360,000 annual home fires, leading to around 2,400 deaths and nearly 11,000 injuries. Of these fires, approximately 46% (around 165,600) are classified as cooking fires, leading to 200 deaths and 3,200 injuries.

It may come as no surprise that Thanksgiving Day sees the most cooking fires (averaging 1,600), which is more than three times the average amount of daily cooking fires throughout the year. Turkey fryers have caused over 200 fire or scalding/ burning incidents since 2000, resulting in 83 injuries and $9.5 million in property loss.

Although you may be distracted with guests, wine or multitasking, stay vigilant about monitoring what's cooking.

Set multiple timers as reminders to check on each dish and keep an eye on anything in production. If frying a turkey, keep the fryer outside, away from the house and garage and monitor closely.

WELLNESS360 | NOVEMBER/DECEMBER 2023 17

Health Binge Drinking

According to the American Automobile Association (AAA), New Year’s Eve has the highest rate of binge drinking, with an estimated 40% of women and 47% of men.

The American Addiction Centers reported that 16.7% of women and 3% of men say they have lost consciousness due to binge drinking at New Year’s and 42% of automobile accidents on the holiday are caused by intoxicated drivers. In fact, between Christmas and New Year’s, approximately 300 people die annually due to drunk driving accidents.

Make a plan for transportation and set your limit before you begin drinking. Better yet, stay in or plan to spend the night where you are celebrating to stay off the roads.

Holiday Decorations

The CDC reports that 17,465 people were treated in emergency departments from falls related to holiday decorations. Falling from ladders was the most common culprit (43%) but other falls came from furniture, roofs and stairs.

Other common injuries related to holiday decorations include lacerations from broken ornaments (or decorations) and fires. Real Christmas trees can dry out and become highly flammable if exposed to a flame. Candles are another big culprit for decoration fires as well as faulty holiday lighting or wiring. The National Fire Protection Association (NFPA) reports that there are approximately 156,000 fires during the holiday season, injuring 2,200 people, killing 630 and causing an estimated $554 million in total property damage.

Take caution when decorating. If you don’t feel steady on a ladder, skip the higher decorations or hire a decoration crew (or friend or family member) to hang the lights and attach the tree topper. Be especially cautious regarding fire safety with decorations. Check each strand of lights for fraying or broken pieces. Be cautious to not overload outlets. Never leave candles unattended and ensure they are not close enough to anything to start a fire.

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Health

From A to Zzzz…

The Pros and Cons of Melatonin

BY COLE PURVIS

In today's fast-paced world, many are turning to melatonin as a natural sleep aid to combat the effects of stress, irregular sleep patterns and the constant glow of screens.

Melatonin, often referred to as the "sleep hormone," is commonly available over the counter and can be a handy solution for those struggling with sleep issues. However, as with any supplement, it's essential to understand the pros and cons of its use.

What is Melatonin?

Melatonin is a hormone naturally produced by the pineal gland in the brain. Its primary function is to regulate the sleep-wake cycle. Melatonin levels typically rise in the evening, promoting sleep, and drop in the morning to wake us up. The synthetic version of melatonin, available as a supplement, is used to help regulate sleep patterns and combat sleep disorders.

The Pros: Why Use Melatonin?

Melatonin is an effective supplement in improving sleep quality, helping to reduce the time it takes to fall asleep and minimize nighttime awakenings. This can be a particularly helpful remedy for sleep disruptors, like insomnia, jet lag, irregular work hours, etc.

Moreover, melatonin is considered safe when used at appropriate dosages and is non-habit forming, making it an appealing choice for adults who want to avoid prescription sleep medications. When taken in the recommended dose, side effects are rare and typically mild. These may include dizziness, headache or daytime drowsiness.

20 WELLNESS360 | NOVEMBER/DECEMBER 2023

The Cons: How Much is Too Much?

One of the primary concerns with melatonin use is the lack of regulation in dosage. Many supplements contain more melatonin than the body needs, which can lead to grogginess or disrupted sleep patterns.

Melatonin can also interact with certain medications and health conditions, so it's essential to consult with a healthcare professional before using it, especially if you have underlying health issues. According to the Mayo Clinic, individuals should consult a doctor before using melatonin if they take blood pressure drugs, diabetes medications and contraceptive drugs among several others.

Things to Consider Before Consuming Melatonin 1. START LOW AND GO SLOW: According to healthcare professionals at the Cleveland Clinic, individuals should start with around one milligram per dose and increase the amount gradually while never exceeding 10 milligrams.

More is not always better when it comes to melatonin.

2. TIMING IS CRUCIAL: Take melatonin approximately 30 minutes before your desired bedtime to allow it to take effect. It is also essential to not operate a motor vehicle within five hours of taking melatonin, as it can impair your alertness and judgment on the road.

3. CONSIDER NATURAL ALTERNATIVES: Most doctors will suggest finding a more natural alternative solution before relying on supplements like melatonin. Consider lifestyle changes like maintaining a consistent sleep schedule, reducing screen time before bed, and creating a calming bedtime routine to improve sleep.

Melatonin can be a useful tool for adults dealing with sleep disturbances, but it's crucial to use it responsibly and in consultation with a healthcare professional. Always remember that individual responses to melatonin can vary, and what works best for one person may not work for another.

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feature

1

The Countdown Has Begun!

2

BY NICOLE IRVING

This year, elevate your holiday countdown to a whole new level with these must-have advent calendars. From mind games to sweet treats, we have curated a collection of advent calendars that is sure to bring smiles and excitement to everyone in the family!

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Photos courtesy of the manufacturers.

1. National Geographic Rock Collection Advent Calendar $24.99 | Amazon 2. The Body Shop Holiday Countdown $113.53 | Amazon 3. LEGO Harry Potter 2023 Advent Calendar $37.66 | Amazon 4. 2023 Countdown to Christmas Felt Craft Kit Advent Calendar $29.99 | kidscrafts.org 5. Charlotte’s Lucky Chest of Beauty Secrets $210 | charlottetilbury.com

6. Dog Treats Advent Calendar $69.99 | bonneetfilou.com 7. 12 Days of Winter Wonder $49.95 | dmsnacks.com 8. Brain Teaser Countdown $21.23 | Amazon 9. Walkers Shortbread Cookie 2023 Advent Calendar $29.99 | Amazon WELLNESS360 | NOVEMBER/DECEMBER 2023 23

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2023 gift guide

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Handpicked by our team, our 2023 Holiday Gift Guide has something for everyone on your list, at every price!

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Fitness

Viparita Karani: The Yoga Pose You Did Not Know You Needed

BY LYLE TOPPING

If you are new to the yoga world, you may not know the Viparita Karani pose has recently taken the practice by a gentle storm.

“From the word ‘Viparita’ meaning ‘reversed’ and ‘Karani’ meaning ‘in action,’ we can understand that what many of us think of as ‘legs up the wall pose’ is intended to reverse and rebalance fluids, blood flow and energy,” said Emma Newlyn, a yoga teacher, writer and holistic therapist.

This pose can be achieved by using your hands to support your lower back and extend your legs into the air. If this feels uncomfortable, try supporting yourself against a wall and extend your legs up with a small pillow supporting your lower back.

There are three main benefits to practicing the Viparita Karani, according to yoga experts. When done continuously, this pose could aid in giving your immune system a boost, activate the parasympathetic nervous system, and it could also help relieve aching muscles and joints. If you can carve out 5-10 minutes out of your day, this pose can be easy to do and can help you decompress after a long day.

According to EkhartYoga, resting in an inverted position allows your breathing to slowdown, which communicates to the vague nerve that it’s safe to start fully relaxing.

This pose can also help bring in a fresh blood flow to the upper exterminates, as it also stimulates the flow of lymphatic fluid. According to Newlyn in her article published in EkhartYoga, “The lymphatic system plays an important role in filtering and breaking down bacteria and other potentially harmful cells, but the nodes that do most of the filtering are found on the neck, armpits, stomach and groin, which is why inverted postures like this are so vital for sending fluid there.”

The most appealing part of this pose is that it is easy to do no matter the level of experience you have in yoga.

It is also easy to fit into any busy schedule or workout routine because all you need is a wall (and perhaps a pillow). After a long day on your feet, this pose is a perfect way to bring it to a calming close.

WELLNESS360 | NOVEMBER/DECEMBER 2023 31

Fitness

Blistering Pace:

Health is hard enough—so it stinks TED TALKS when you make it THE even harder HUMOROUS SIDE OF HEALTH

BY TED SPIKER

“How far do you want to go?” my friend asked.

“I’m game for 5,” I said.

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

He is the author of “Down Size,” a book about the science and soul of weight loss and dieting.

I mean, why the heck not? We were at the beach, the morning forecast called for cool temps, and a brisk walk in the packed sand just after sunrise sounded like the perfect post-coffee start to the day.

Before we headed out, I told my two buddies that I was going to go bare foot, because when you walk along the ocean, slithering in and out of the gentle surf feels as mandatory as weekly PSLs this time of year.

My fitter friends started at a quick-for-me pace, but I didn’t care. We chatted about life, about work, about billion-dollar Powerball and haven’ttried-it-yet pickleball. About 20 minutes into our planned 5-miler, my esophagus-less feet felt like they had a case of heartburn. Mildly uncomfortable, intermittent sparks.

I whined a touch but felt inspired to keep up. This.

Should. Not. Feel. That. Hard. When we reached halfway, I told my friends I had to slow it down.

I figured it was just a bit of muscle soreness, rationalizing that the little muscles in my feet weren’t used to the sand.

After I limped to the end, we drove back to where we were staying.

“Holy [ship],” one friend said after looking down and seeing the outline of a blister creeping out from under my heel to the side of my foot.

32 WELLNESS360 | NOVEMBER/DECEMBER 2023

I dropped to the stoop and lifted my feet for my friends to scan.

They repeated what they had just said, but this time in ALL-CAPS. Both feet looked like world maps dotted with the continents of bubbling blisters. All over the heel.

The entire width of the ball. On the middle three toes. My mild “heartburn” had intensified to straight-up lava.

“Stupid, stupid, stupid,” I said to my wife and everyone else. “Why the [truck] didn’t I just wear shoes? Stupid.”

For two days, I could barely walk, though I did my best to home-remedy them as quickly as possible.

My feet upgraded from painful to tender after about 48 hours, but moving around remained a challenge for longer than I had anticipated.

My impulsive decision reminded me of the lesson I struggle with every day. Just because something looks appealing (chorizo and cheese burritos?) doesn’t mean it’s the smartest thing to do in the long run. I was reminded of that lesson for the days after—when my eight-minute walk from my office to the parking lot took closer to 20.

While I can see the humor in my mistake now, I didn’t laugh then—except when I turtled to my car on my so-so-sensitive feet and realized I left the keys in my office.

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Ice Ice Baby:

Cool down this season with these creative ice treats

BY NICOLE IRVING

There is no denying how intense the heat has been this year. The Washington Post reported that “This year is increasingly likely to become the hottest year on record, due to a rapidly strengthening El Niño weather pattern and unprecedentedly hot summer.”

With Death Valley reaching temperatures of 129 degrees according to Yale Climate Connections, and temperatures in Gainesville holding in the 90’s, hydration and keeping cool is key to survival!

WELLNESS360 | NOVEMBER/DECEMBER 2023 37

Nutrition Unlike its lack of popularity in some European countries, the ice cube, made by basically freezing fresh water into little cubes, is a common accessory in our drinks at restaurants and in personal kitchens throughout the U.S. And, yes, while its basic function is to bring the temperature of your drink down to a refreshing and crisp temperature, the ice cube can be accessorized with berries, herbs, citrus, vegetables and puress to give your drink added health benefits.

Dried Edible Rose Petals

For those that don’t like basic water, adding flavored cubes can help increase your daily water intake.

The Mayo Clinic reported that “the U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is: About 15.5 cups (3.7 liters) of fluids a day for men. About 11.5 cups (2.7 liters) of fluids a day for women.” When temperatures are high and pending on your exercise regimen, you may need more to keep hydrated. By adding nutritional ingredients to basic water when creating your ice cubes, you get two wins in one punch. The options are endless, so get creating!

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Dried Edible Rose Petals Organic Dried Pineapple Fresh Rosemary Sprigs Organic Coconut Milk (stir together first)

Organic Blackberry Puree and Fresh Rosemary Sprigs

Fresh Peach Puree Organic Blackberry Puree and Fresh Rosemary Sprigs Baby Cucumbers and Lime Starbucks House Freshly Brewed Coffee Lemon Ginger Puree

• 1 large thumb of ginger, sliced into small pieces • 1 ½ fresh lemons, rind removed • 4 cups distilled water • 1 tablespoon honey

Place water, lemons and ginger in a blender. Blend until all is combined. Strain with a coffee filter into glass. This removes all the little hard bits that didn’t grind up to make a smooth puree.

Pour mixture into ice cube trays of your choosing.

Add cubes to warm water or tea for a boost of healthy antioxidants! According to Healthline, “Drinking lemon-ginger tea before bed may help improve mindfulness and hydration. It may also reduce indigestion, nasal congestion and more.”

38 WELLNESS360 | NOVEMBER/DECEMBER 2023

Organic Coconut Milk

Fresh Peach and Blackberry Puree

Nutrition

Did you Know:

“In traditional Chinese medicine, drinking cold water with hot food is believed to create an imbalance.

Typically, meals in Chinese culture are served with warm water or hot tea, instead. This belief is mirrored in several other cultures around the world.”

Baby Cucumbers and Lime

(Source: Healthline)

“Craving and chewing ice (pagophagia) is often associated with iron deficiency, with or without anemia, although the reason is unclear. At least one study indicates that ice chewing might increase alertness in people with iron deficiency anemia.”

(Source: Mayo Clinic)

Tips:

Purified or distilled water will make ice cubes clear! Perfect for parties.

Starbucks House Freshly Brewed Coffee

Honey expands when frozen, so make sure to leave enough room for expansion in your cubes.

Some reasons people do not drink ice in their water: 1) In some countries, water purification systems aren’t as advanced. Without purification, it is unknown if the ice would have bacteria in it. Two words: Montezuma's Revenge!

Lemon Ginger Puree

2) In France, it is believed to water down a drink, so they don’t add it to the drinks 3) It can interfere with digestion

Nutrition

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Beyond t heSauce: The intimate tale of the cranberry

BY NICOLE IRVING

“The name 'cranberry' DID YOU reportedly KNOW derives from the Pilgrim name for the fruit 'craneberry,' because the small, pink blossoms that appear in the spring resemble the head and bill of a Sandhill crane,” according to the National Library of Medicine.

The Great Cranberry Scare of 1959

One of Thanksgiving’s most treasured meal staples experienced some trouble two weeks before the holiday in 1959.

According to National Geographic, “The federal government announced that cranberries had been contaminated by a cancer-causing chemical.” As you can imagine, complete panic ensued and the little red berry was tossed away, taken off menus and did not make an appearance during the holiday festivities.

It was later discovered that “a person would have had to eat several thousand pounds of cranberries a day — for several years — to actually get cancer,” as noted by the National Geographic. Alas, the industry bounced back and the cranberry has once again reclaimed its seat at the table.

Grow?

How Does Your Garden

Have you ever seen a cranberry tree? If so, you must have confused them with a cherry tree. Cranberries actually grow on low lying vines in wet marshes.

It takes a special combination of very specific factors to grow and harvest cranberries. “These factors include acid peat soil, an adequate fresh water supply, and a growing season that extends from April to November,” according to the Cape Cod Cranberry Growing Association. “Cranberries grow on low-lying vines in beds layered with sand, peat, gravel and clay.”

WELLNESS360 | NOVEMBER/DECEMBER 2023 43

WHERE ARE THEY GROWN?

9 ways to add cranberries to your dishes!

You likely won't want to dive into a fresh bowl of cranberries, as they are very tart. Because of this, cranberries are rarely eaten raw. Rather, they’re often consumed as juice, powder, extract or in its dried stage.

1. Add to salads 2. Blend in smoothies 3. Mix in pancakes and waffles 4. Cocktails 5. Relishes and sauces 6. Add to cupcakes or bread batter 7. Add to trail mixes 8. Add to oatmeal 9. Mix into apple or blueberry pie

Today, the U.S. is the major producer of cranberries. The production areas include New Jersey, Massachusetts, Oregon, Washington and Wisconsin.

HEALTH Benefits!

While very tart due to its high acidity level and low level of sugar, cranberries are rarely consumed raw. These little red nuggets are jam packed with hefty health benefits which have warranted the designation of them one of the mighty Superfoods.

They are void of saturated fats and cholesterol and are high in antioxidants like vitamin C and E and the flavanol proanthocyanin, according to the Cranberry Marketing Committee.

PER HEALTHLINE, ONE CUP OF CRANBERRIES CONTAINS: • Calories: 46 • Water: 87% • Protein: 0.4 grams • Carbs: 12.2 grams • Sugar: 4 grams • Fiber: 4.6 grams • Fat: 0.1 grams

44 WELLNESS360 | NOVEMBER/DECEMBER 2023

According to Ocean Spray…

400 million pounds of cranberries are consumed by Americans each year. Twenty percent of that is during the week of Thanksgiving. That’s 80 million pounds!

5,062,500 gallons of jellied cranberry sauce are consumed

by Americans every holiday season.

70 million is the number of cans of cranberry sauce Ocean Spray produces a year.

The average number of cranberries used per can of sauce is 200.

THE

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FIXER-UPPER If you have ever been cursed with a dreaded urinary tract infection (UTI), you may have been prescribed cranberry juice to help ease the pain and irritability that comes along with a UTI. According to Urology Associates of Colorado, “Cranberry juice can be a part of the cure because cranberry actually prevents the adhesion of bacteria to the bladder wall allowing the body to win the battle against the infection. Some studies show that it provides up to an 80% reduction of bacterial adhesion.”

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Nutrition

Keep Your Body Happy with

Artichokes

BY JULIA BAUER

Artichokes are not just good for making delectable dips, they are also good for your health. But how can something so tasty also be good for you?

This big, round and cabbage-looking food is not a vegetable.

According to Good Housekeeping, it is “the bud of a thistle flower.” They are native to the Mediterranean and grown in areas from China to Argentina.

Artichokes are full of antioxidants and nutrients. One cup of artichokes is typically 90 calories, according to Healthline. It contains 10 grams of fiber to help your digestive system stay on track and five grams of protein, which is higher than your average plant-based food.

Artichokes also contain copper, magnesium, vitamin C, vitamin B6 and potassium, according to Healthline.

Artichokes may have the ability to regulate blood pressure. A 2021 study review “found that ingesting artichoke leaf extract every day for 12 weeks resulted in lower blood pressure for people with hypertension.”

This may be due to their high potassium content.

46 WELLNESS360 | NOVEMBER/DECEMBER 2023

This thistle can also improve digestive health because it is high in fiber, which “helps keep you full and regular,” according to Good Housekeeping. Additionally, artichokes contain inulin, a prebiotic that is “a type of fiber that beneficial probiotic bacteria feed on in your bowel.”

Inulin can also “help prevent gastrointestinal issues like constipation, enhance the absorption of minerals like calcium, and bolster your immune system,” according to Women’s Health.

Although adding this unique food to your diet might seem daunting, it’s seldom as hard as it seems. Artichokes can be boiled, steamed, grilled, sauteed or roasted, according to Healthline. They can also be stuffed or breaded. Try incorporating artichokes into your regular diet to help your body get all the nutrients it needs to stay healthy.

EMBERS

STUDIO 32

ANYTIME FITNESS

Lifestyle & Travel

The Rules of Regifting

BY JULIA BAUER

Almost everyone has received a gift – or two or three – that is sitting on a shelf collecting dust or shoved in the back of their closet. That’s OK. Not every gift is a hit. But what if that gift is perfect for someone else you know?

If you’ve considered regifting something, don’t feel bad.

Although it might be frowned upon, the idea of letting the gift go to waste isn’t any better. But is regifting strictly taboo, or can it be acceptable?

Is it OK to regift something?

Regifting is complicated. On one hand, you’re reducing waste, getting rid of clutter in your house and ensuring the gift gets the love it deserves. On the other hand, it can be tacky, and you’re admitting that you didn’t like a gift you received.

That could hurt the feelings of the person who gave it to you.

Because of this, regifting is typically discouraged. However, there are certain cases where it is acceptable.

Regifting should be reserved for special circumstances.

Don’t go around giving away every sweater or trinket you’ve received just because you don’t like them that much. Regifting requires careful consideration.

For example, if you received a gift that you don’t like but you know one of your friends would absolutely love it, you might be able to regift it.

If you encounter an instance like that and are considering regifting something this holiday season, follow these four rules.

THE 4 RULES OF REGIFTING THE GIFT SHOULD STILL BE BRAND NEW

If you have opened or used the item you are thinking about regifting, think again. Opened or used items should not be regifted. Instead, the item should be in the original packaging and still have the tags on it, Jodi RR Smith, founder of Mannersmith Etiquette Consulting, told Good Housekeeping.

Also, make sure the gift wasn’t handmade or personalized for you!

BE CAREFUL WHEN CHOOSING THE RECIPIENT

Try to avoid regifting to friends in the same circle. If one of your friends gave you a gift and you decide to give it to someone who is friends with the original gifter, things could get messy. Not only that, but you might end up hurting the original gifter’s feelings.

REWRAP IT

Don’t put it back in the original wrapping. Since you didn’t have to put in any effort to get the gift, put that effort into the presentation! The gift is even better if you wrap it in a way you think the recipient will love, according to Good Housekeeping.

MAKE IT MEANINGFUL

Regifting isn’t about getting rid of things you don’t want. For example, if someone gave you a UF t-shirt that doesn’t fit you right, giving it to your friend who is an FSU fan probably isn’t the best idea. You should only regift something if you truly believe the new recipient is going to love it.

If your main goal is to get rid of things you don’t need, consider donating the items instead. Ultimately, gift giving is a love language. Always remember it’s the thought that counts.

48 WELLNESS360 | NOVEMBER/DECEMBER 2023

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Lifestyle & Travel

Rest Assured:

Pillow Care 101

BY COLE PURVIS

From every night when we go to sleep until every morning when we wake up, we rest our heads on pillows. More than a quarter of each day, we rely on them for comfort, support, rest, etc., but how often do we really consider their true value?

KEEPING OUR PILLOWS CLEAN

According to WebMD, your pillow should be washed at least twice a year. If you eat in bed, have pets or sweat a lot, you should wash them as often as four times a year. While most people use pillowcases, they are not a substitute for routine cleaning. Bacteria and fungi caused by breathing, hair, drool and dead skin cells can seep through the outer protective fabrics of a pillow and into the inner-filling material.

HOW TO WASH OUR PILLOWS

There are a variety of ways to wash a pillow, but the best method to do so will fluctuate depending on the type you have. ● DOWN FEATHER AND SILK: These types of pillows can be put in a washing machine with cool water, as high temperatures can damage the materials. ● POLYESTER: This type can also be put in a washing machine; however, it is best to use less detergent than usual. One tablespoon on a gentle cycle with warm water will do the trick. ● LATEX OR MEMORY FOAM: Hand-washing best suits these types of pillows, as the agitation of a washing machine could break up the foam inside. ● BUCKWHEAT HULL: The hulls inside these pillows can be emptied into a pan or bowl and set into the sun to remove odors. One may also use mild detergent and cold water.

BUYING A NEW PILLOW

According to the Sleep Foundation, many experts suggest people replace their pillows once every one to two years.

They find that as time passes, pillows tend to become less supportive and hygienic. You will be able to tell if you need a new pillow if it begins to show signs of aging, including stains, odors, physical wear and tear or loss of shape.

Buying a new pillow, however, is often harder than it seems. With so many shapes, sizes and functions, it can be overwhelming to find one that best suits you.

According to Sleep Doctor, a key point to consider when selecting a pillow is your preferred sleep position. ● BACK SLEEPERS: It is important to find a pillow that will support the natural curve of your neck; a medium-firm memory foam pillow conforms to the shape of your neck and is a great option to consider.

● SIDE SLEEPERS: Side sleepers require a considerable amount of support, both in height (approximately 4 to 6 inches) and level of firmness; heavier fill materials like buckwheat hulls, memory foam, and latex provide a more desired level of firmness for side sleepers. ● STOMACH SLEEPERS: A pillow that is softer with a lower height is preferred for stomach sleepers; down and feather pillows are a great option to consider.

SMART SLEEPING

Ultimately, the proper way to sleep is whichever way is most comfortable for each person. No two people will share the exact sleep preference, whether they sleep on their back, stomach or side. But, if you begin to see a continuing pattern of soreness, neck pain or back pain from sleep, here are some helpful rules and reminders to keep in mind: ● When sleeping on your back or side, your pillow should rest underneath your head and neck but not your shoulders; aim for your head to be parallel to the mattress. ● Sleeping on your stomach can strain your neck or back.

If you are a stomach sleeper and experience frequent discomfort, consider switching things up. If sleep causes you unwanted back pain, lying on your back can help align your spine to its natural curve. It is further recommended to place a pillow beneath your knees for additional support.

WELLNESS360 | NOVEMBER/DECEMBER 2023 51

Mind Matters

The Colorful Conundrum of a Rubik’s Cube

BY LYLE TOPPING

Would you rather spend a year in prison or stay in prison until you finish a Rubik’s cube?

The Rubix’s Cube was invented by Hungarian design teacher and puzzle enthusiast Erno Rubik in 1974. Rubik purposefully set out to design a puzzle based on geometry. The main challenge was the actual mechanics of the cube.

How can someone make the 27 tiny cubes called “cubies” rotate and slide?

Museum of Play says, “His key insight lay in realizing that if the individual blocks hinged on a rounded core, they could move freely while maintaining the shape of a cube.”

After six short years, Toy & Novelty Company picked up the idea and started putting them on shelves in 1980. According to Museum of Play, “Within two years they bought one hundred million of them, making Rubik’s Cube the title of most popular puzzle in history.”

52 WELLNESS360 | NOVEMBER/DECEMBER 2023

Mind Matters

There are many benefits to solving Rubik’s Cubes. It can help improve memory or improve problem-solving skills, according to Healthline. There is an algorithm that you can follow to help solve the puzzle and memorizing the algorithm and applying it can be beneficial to your muscle memory.

Cubelelo says, “Muscle memory has important implications for training strategies. This process creates maximum efficiency within the motor and memory systems.” With each turn and twist of the cube being a calculated move to help solve it, there will eventually be patterns that you notice along the way. “This eventually will help you see patterns that can also

improve other aspects of the mind like mathematics, learning a new language, facing a new challenge head-on, etc.,” Cubelelo said.

There are many different types of variants of the famous cube. The standard and most common is the 3x3.

You could get the Pocket Cube which is a smaller and simplified version of the 3x3 because it is a 2x2. For the more intense puzzle solvers you could take a crack at the Dodecahedron. According to Puzzlcrate, “It is a three-dimensional solid with 12 faces, each of which is a regular pentagon. The dodecahedron has 20 vertices and 30 edges, making it a highly symmetrical and stable structure.” Lastly, for those who see no challenge as too difficult, there’s the Rubik’s Phantom.

The cube — to the naked eye — is black. It uses thermochromic technology, only showing the color of each individual cube with the heat of your touch then fading back to black.

The competitive side of cubing is something to see. World Cube Association posts lists with competitors, events, and records. These events vary from 2x2x2, 3x3x3, blindfolded 3x3x3, one-handed 3x3x3, and blind-folded 5x5x5, just to name a few.

On June 11 at the Pride in Long Beach 2023 event, Max Parks, a 21-year-old U.S. native, solved ALGORITHM a 3x3x3 in just 3.13 seconds.

Parks beat the previously held record by 0.34 seconds.

If you are interested in trying to take a crack at the cube, here is a link to the algorithm and where to buy one!

CUBE

WELLNESS360 | NOVEMBER/DECEMBER 2023 53

Finance

Stuff Your Cash and Save Money!

BY TRACY WRIGHT

During these challenging financial times, we are all looking for ways to save money and pay down debt. But after years of relying on credit cards and coupons to save money, the younger generation is discovering a tried-and-true method that worked for many prior generations — the cash-based budgeting method.

This is now known popularly as “cash stuffing,” and has recently become trendy on TikTok and YouTube.

The cash-stuffing method entails segmenting all of your take-home pay into separate categories of spending.

These categories may include housing, utilities, groceries, restaurants, entertainment etc. It helps to analyze your spending over a few months to see what your average spending is in each of your categories.

According to NerdWallet, “A good place to start is with the 50/30/20 budget. This means you put 50% of your after-tax income toward needs like rent and groceries, roughly 30% toward wants like travel and eating out, and at least 20% toward savings and debt repayment.”

Dave Ramsey, a wildly popular financial adviser whose program is followed around the world, also advocates the cash-based system of budgeting and envelope usage.

“First things first, you need to make a budget. List out your income (everything coming in for the month), and then list out all your expenses. You’re aiming for a zero-based budget— meaning income minus expenses equals zero . . . meaning you’re giving every dollar a job to do,” Ramsey noted on his website.

After you’ve decided your budget and spending goals, corresponding cash goes into the appropriate envelope. Once the cash in the envelope is gone, it’s done for the month.

“Physically dividing up your money also makes you aware of exactly how much you have available to spend on a given item, which helps curb overspending on impulse purchases,” said NerdWallet.

According to the Motley Fool, multiple studies by MIT, the American Psychological Association, and Dun & Bradstreet “have found that people are willing to spend more when paying with credit cards than with cash.”

“People find it easier to spend money with a credit card than to actually part with cold, hard cash. When we pay

54 WELLNESS360 | NOVEMBER/DECEMBER 2023

for purchases with cash, we're more aware of what we're spending,” said Motley Fool.

The most rewarding part of the cash stuffing system for many individuals and families is the freeing up of cash they can then use for spending goals like paying down student loan or credit card debt, or putting toward savings for big-ticket items.

One TikTok user, 31-year-old Jasmine Taylor, made the cash stuffing method so popular she started her own business, “Baddies and Budgets,” associated with the method. She now has 628,000 followers on the popular social media site where she posts her financial tips. She managed to pay down $23,000 in student loan debt and eliminate her medical and credit card bills.

So, what do you want to do with your money? It’s helpful to set financial goals as a family and come up with a realistic budget that will help you stick with the system. For people more comfortable with digital methods, there are now online apps and websites available like Goodbudget, and the Mvelopes and YNAB apps that can help you set up a budget.

It’s always good to speak to a financial advisor before undertaking a budget overhaul. Many banks offer this service free of charge to their members.

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Community

Thursday, November 2 Woofstock

6 - 10 p.m. | Santa Fe River Ranch humanesocietyncfl.org Join the fundraiser for the Humane Society of North Central Florida at this 8th annual event! This event has raised over $300,000 towards ending needless euthanasia of healthy and treatable pets across North Central Florida.

Friday, November 3 Saturday, November 4 Sycamore Lane Vintage Market Fall Market

3824 SW 170th St., Archer, FL 32618 Facebook Come to this fall market to check out over 50 vendors with unique, vintage goods! There will also be food trucks and live music.

Saturday, November 4 UF vs. Arkansas Football Game

Noon | Ben Hill Griffin Stadium

Saturday, November 11 Sunday, November 12 48th Annual Homosassa Arts, Crafts & Seafood Festival

Old Homosassa Civic Club homosassaseafoodfestival.org Enjoy seafood, arts and entertainment at the West Central Florida festival!

Sunday, November 5 Beyond Bourbon Gainesville

4 p.m. | Valley View Ranch www.rmhcncf.org/event/beyondbourbon-gainesville Join the RMHC North Central Florida Advisory Council for their annual Beyond Bourbon Gainesville event. Enjoy an evening of fun, friends and bourbon! This year there will be a live auction, silent auction, tasting experience, competition of various bourbons, fun, food, live music and a tantalizing experience for all.

Saturday, November 11

VETERANS DAY

Saturday, November 11 Farm To Table Dinner

3 - 7 p.m. | Swallowtail Farm swallowtailcsa.com Buy a ticket to enjoy a three to five course dinner and hors d'oeuvres curated by local guest chefs at an outdoor dining experience in old Rochelle!

Friday, November 10 Sunday, November 12 Krawl’n for the Fallen

The FIRM, Stark | eventbrite.com The 9th annual Krawl’n for the Fallen is an off-road event to remember, honor and respect those who lost their lives in the line of duty. On average, 140-160 officers lose their lives in the line of duty each year.

Saturday, November 11 Sunday, November 12 2022 Ocali Country Days

9 a.m. - 4 p.m.

Silver river Museum and Environmental Education Center silverrivermuseum.com Celebrate the pioneer spirit and folk life of old Florida with music, food and crafts. Come see skilled crafters teach about blacksmithing, making sugar cane syrup, log cabins, quilting and more.

Sunday, November 12 Tom Walker Half Marathon and 5K

8 a.m.

Gainesville Hawthorne State Trail runsignup.com The iconic and always popular Tom Walker Half Marathon and 5K will return to its usual location on the GNV/ Hawthorne Trail!

Sunday, November 12 Alachua Main Street Harvest Festival 11 a.m. - 5 p.m | Main Street Alachua alachuabusiness.com Stop by this festival for live music, food vendors, artists, games and lots of shopping!

Thursday, November 16 Floribbean Festival

4 p.m.

Heartwood Soundstage Facebook The Floribbean Festival showcases the connections between Florida and the Caribbean through culture and culinary arts!

WELLNESS360 | NOVEMBER/DECEMBER 2023 57

Community

Friday, November 17 Main Street Lights: Community Christmas Tree Lighting

6 p.m.

City Hall newberrychristmas.com Experience the joy of the start to the holiday with this very berry Christmas event. There will be holiday music performed by Newberry school choirs, a special message from the Mayor and the traditional countdown to light the town!

Saturday, November 18 The Pumpkin Run - 5K

8 - 10:30 a.m.

7003 NW 39th Ave runsignup.com This run donates all proceeds to Buy A Pumpkin Feed A Child, an organization that feeds children in Alachua. All runners receive a race shirt, runner's medallion and a runner's bib. All ages can participate, so bring the whole family!

Saturday, November 18 Sunday, November 19 42nd Annual Downtown Festival and Art Show

10 a.m. - 5 p.m.

Bo Diddley Plaza gainesvilledowntownartfest.net Come to the streets surrounding Bo Diddley Plaza for the largest free celebration of art and culture in north Florida! There will be over 200 artists, live music, performing arts and delicious food.

Sunday, November 19 The Cupcake Race - 5K, 10K, Half Marathon, Full Marathon

TBA Hawthorne Trail runsignup.com Enjoy a run through the beautiful Hawthorne Trail. After the race, cool off with some refreshments and gourmet cupcakes. This event is for all ages, so bring your kids!

Saturday, November 18 Newberry Main Street Annual Fall Festival

9 a.m. - 4 p.m.

Newberry Historic District Facebook Come to the annual Newberry Main Street Fall Festival for food vendors, live music and more!

Saturday, November 18 Light Up Ocala

4 - 9 p.m.

Ocala Downtown Historic Square ocalafl.org This is the 39th anniversary of this holiday merry making event! There will be vendors, live entertainment and special guest Santa all leading up to the main event: lighting up downtown Ocala!

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Saturday, December 2 Sunday, December 3 2023 Craft Festival

10 a.m. - 5 p.m.

Stephen C. O’Connell Center oconnellcenter.ufl.edu Come to this year’s craft festival to shop for handmade crafts by talented artisans. Shop for unique gifts from hundreds of different vendors!

Sunday, December 3 Winter 2022 GLAM Craft Show

10 a.m. - 5 p.m.

First Magnitude Brewing Company allevents.in Stop by the GLAM Craft Show for artisan gifts, food trucks and beer, wine and kombucha from First Magnitude's tap room!

Saturday, December 9 Farm To Table Dinner

3 - 7 p.m. | Swallowtail Farm swallowtailcsa.com Buy a ticket to enjoy a three to five course dinner and hors d'oeuvres curated by local guest chefs at an outdoor dining experience in old Rochelle!

Friday, December 15 Sunday, December 17 The Nutcracker

Thursday, November 23

THANKSGIVING

2 p.m. and 7:30 p.m.

Curtis M. Phillips Center for the Performing Arts dancealive.org The Nutcracker is back! Buy tickets to this classic holiday show now.

Saturday, November 25 UF vs. Florida State Football Game TBA | Ben Hill Griffin Stadium

Sunday, December 2 Light Up Tioga

5 - 8 p.m. | Tioga Town Center tiogatowncenter.com Stop by Tioga’s annual tree lighting and holiday festival for live entertainment, food trucks, games and more!

Sunday, December 18

FIRST DAY OF HANUKKAH

Community

Sunday, December 25

CHRISTMAS

Monday, December 26

LAST DAY OF HANUKKAH TYRONE M.D. AESTHETICS & PLASTIC SURGERY

Monday, December 26

FIRST DAY OF KWANZAA

Saturday, December 31

NEW YEAR’S EVE

NEXT LEVEL ORTHO

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