THE HOLIDAY ISSUE

LOCALS RIDE FOR A CURE TEAM BIKES 100 MILES FOR TYPE 1 DIABETES

2019 GIFT GUIDE CRANBERRY CRAZE HOLIDAYS WITHOUT WASTE

GOODBYE 3 SQUARE MEALS

HELLO

DON'T POP THAT PIMPLE!

SNACKS

THE TRUTH ABOUT THE OBSESSION 1

WELLNESS360 | SEPTEMBER/OCTOBER 2017

November/December 2019 • Volume 4 • Issue 4 wellness360magazine.com WELLNESS360 | NOVEMBER/DECEMBER 2019

WELLNESS360 | NOVEMBER/DECEMBER 2019

™

PUBLISHER & EDITOR-IN-CHIEF GRAPHIC DESIGNERS VICE PRESIDENT OF SALES

Nicole Irving Megan Sapelak, Grace Downey Shane Irving

ACCOUNT EXECUTIVE

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EXECUTIVE ASSISTANTS

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WEB EDITOR & SPECIAL EVENTS

CONTRIBUTING PHOTOGRAPHER EVENT PHOTOGRAPHER INTERNS CONTRIBUTING WRITERS

MAILING ADDRESS

‘Tis the season to stay active

Amanda Roland Tanya Consaul Photography Kara Winslow Stephanie Cornwell, Isabela Rosa Stephanie Cornwell, Grace Downey, Nicole Irving, Taylor McLamb, Chris Pregony, Amanda Roland, Isabella Sorresso, Ted Spiker, April Tisher, Julie Walter, Tracy Wright

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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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NOVEMBER/DECEMBER 2019

COVER AND FEATURE PHOTO BY TANYA CONSAUL PHOTOGRAPHY

features 15 The Big Holiday Gift Guide

Handpicked holiday gifts for everyone on your list, at every price!

40 Riding to Turn Type One To Type None Meet the local team riding to support the Juvenile Diabetes Research Foundation in their search to find a cure for type 1 diabetes.

CONNECT WITH US /wellness360magazine ON THE COVER

Team North Florida joined others in Saratoga Springs, New York on September 12-15 for the JDRF Ride to Cure Diabetes. Read more about the ride on page 40!

@wellness360mag @wellness360mag /wellness360mag WELLNESS360 | NOVEMBER/DECEMBER 2019

NOVEMBER/DECEMBER 2019

in every issue HEALTH

ASK THE EXPERT

10 Are You Salty? 11 Know Your Levels:

50 Ask the Financial Advisor

Why Cholesterol Matters

12 Not to Burst Your Bubble

FITNESS

COMMUNITY

30 Get Moving to Work off

56 We Tried It! 58 Calendar

of Giving

Those Holiday Calories

NUTRITION 34 'Tis the Season for

54 SPOTLIGHT360:

Meet Amanda Roberts

Learn how this mother of three children found her niche as a member of the USATF Masters track and field team and a gold medal winner!

Cranberries

Way to Eat

38 No Eggs? No Problem. 39 Butternut Squash

44 A Little Over Here

and a Little Over There

LIFESTYLE 46 Holidays Without Filling the Landfill

48 Going on a Jet Plane?

SPOTLIGHT360 PHOTO PROVIDED BY AMANDA ROBERTS

36 Snackification: The New

FINANCE

WELLNESS360 | NOVEMBER/DECEMBER 2019

52 Does Decorating for the

26 Pain in the Neck 28 Ted Talks: The Season

Your Booty?

32 Winter is Coming!

Depression

Holidays Truly Make You Happier?

STYLE + GEAR

51 How to Combat Holiday

24 Looking to Tone Up

MIND MATTERS

POINTING YOU IN THE RIGHT DIRECTION

527 E. University Ave. Gainesville, Florida 32601 (352) 372-1282 WWW.FWMLAWFIRM.COM

Folds, Walker & Maltby, LLC is a full-service civil law firm serving the legal needs of individuals, families and businesses. We are proud of our new name, but we have the same goal of fostering a firm culture based on traditional professional values. The Partners share the common vision of growing the practice where integrity, hard work, personalized service and excellence define success for our clients and the firm.

OUR FIRM: Allison E. Folds † S. Scott Walker ‡ Richard B. Maltby, LL.M. #* L. Alison Walker Norman S. Bledsoe A. Derek Folds Andrea True Parker David W. Wagner, Of Counsel Clay Martin, Of Counsel Scott L. Whitaker, Senior Counsel † CERTIFIED FAMILY & CIRCUIT CIVIL MEDIATOR ‡ CERTIFIED FAMILY MEDIATOR # LL.M. IN TAXATION * ALSO ADMITTED IN MISSOURI AND ILLINOIS

WELLNESS360 | NOVEMBER/DECEMBER 2019

Editor's Note

NOVEMBER 14

WORLD DIABETES DAY

riding on hope I had a classmate in high school who always wore a black fanny pack. As fashionable as they were in the 90s, his was not merely a fashion statement, but rather his lifeline. Inside, he kept needles and vials and cotton swabs. He was a type 1 diabetic, and all that I knew back then was that he tested sugars and took medicine. At 17, I did not know the severity of his condition. Today, I know all too well what he had been going through. Today, I am the mother of a type 1 diabetic. My 15-year-old was diagnosed 18 months ago, and to say it was life-changing is an understatement. Anyone who has lived with someone who has a non-curable disease or has one themselves knows that there is no downtime, no vacation from tending to the monster that lies inside. And, the reality is that no amount of tears and begging will take the illness away until a cure is found. So, when I heard that a team of riders led by a fellow T1D parent from our very own Gainesville was heading to Saratoga Springs, New York to complete a 100-mile ride to bring awareness and raise funds for a cure for T1D, I knew that we were one step closer to finding a cure. The seven-member JDRF Ride to Cure Diabetes Team

WELLNESS360 | NOVEMBER/DECEMBER 2019

North Florida, led by Bobby Oyenarte, raised $42,000 and that is just the beginning. They will continue to ride until a cure is found for all those like my son and his. As we embark on National Diabetes Awareness Month, I urge you to educate yourself on type 1 diabetes, know the symptoms and support the efforts of those fighting for a cure. Does this story hit home for you? I would love to hear your story. Email me at Nbirving@irvingpublications.com!

Nicole Irving, Publisher, EIC

WELLNESS360 | NOVEMBER/DECEMBER 2019

Health

Are You Salty?

How Sodium Affects Our Health BY TRACY WRIGHT

A shake of the salt here, a shake of the salt there—we all know that salt makes food taste better, but how much salt is too much? According to the American Heart Association, adults should consume no more than 2,300 milligrams (mg) a day, and ideally no more than 1,500 mg per day. More than 70% of the sodium Americans eat comes from packaged, prepared and restaurant foods and not the salt shaker. That means many people aren’t aware of how much sodium they are actually ingesting. Sodium is actually very necessary for functions in everyday life because it maintains the right balance of fluids in your body, aids the transmission of nerve impulses and helps in the contraction and relaxation of muscles. However, on average, Americans eat more than 3,400 milligrams of sodium each day, which is much higher than the recommended amount. To figure out how much sodium you are taking in each day, check your nutrition labels for items like sodium, salt and soda. Other items to look out for on labels include monosodium glutamate, baking soda, baking powder, disodium phosphate, sodium alginate, and sodium nitrate or nitrite. Cutting back on sodium levels can vastly improve blood pressure and cardiovascular health. Elevated blood pressure can cause damage to blood vessels and arteries, which can increase risk of heart disease, stroke, heart failure and kidney disease. High salt intake is also linked to conditions like kidney problems and kidney stones, fluid retention and osteoporosis. What are the biggest sources of sodium in our diets? Processed and prepared foods account for most of it which includes white bread, cold cuts, bacon, cheese, soups, pizza, French fries, fast foods and prepared restaurant and frozen dinners. The average amount of sodium in dishes among the biggest restaurant chains is about 1,256 milligrams, which is more than half of the

WELLNESS360 | NOVEMBER/DECEMBER 2019

recommended daily sodium intake. For example, Chili’s Southern Smokehouse Burger packs 4,470 mg of sodium in one meal. One way to control your sodium is to prepare more meals at home so you control how much salt is added to your food. Use whole food ingredients like low-fat and low-sodium proteins, whole grains, fruits and vegetables. Instead of using salt to flavor meals, use low-sodium ingredients like fresh herbs, citrus, roasted garlic, caramelized onion, fruit juices and homemade chicken stock. Foods with potassium—white beans, kidney beans, sweet potatoes, tomatoes, oranges and bananas— may help counter the effects of sodium. Avoid buying processed foods in the supermarket, and if you have to, check nutrition labels carefully. When you do opt for packaged foods, choose products that are sodium free or low in sodium. If you do choose to eat out, select dishes carefully. Do your homework—ask if there are any lower-sodium dishes on the menu and that salt not be added to your food. Get dressings and sauces on the side so you can add only as much as you need.

CHECK NUTRITION LABELS Other terms for sodium include:

• Monosodium glutamate • Baking soda • Baking powder • Disodium phosphate • Sodium alginate • Sodium nitrate • Nitrite

Health

Know Your Levels: Why Cholesterol Matters BY TRACY WRIGHT

Cholesterol is a necessary component in all of our bodies. It is a waxy substance that is necessary to create cells and is an essential building block for cell membranes. It helps to produce hormones, vitamin D and substances that work to digest fatty foods. But, too much cholesterol can be a bad thing. The liver makes all the cholesterol we need, and we derive the remainder of our cholesterol from animal fats found in foods. We’ve all heard about “good” cholesterol versus “bad” cholesterol. Low-density lipoprotein, or LDL cholesterol is the “bad” cholesterol and it causes fatty buildups in arteries which narrows them and increases the chance of heart attack, stroke and artery disease. High-density lipoprotein, or HDL cholesterol is the "good" cholesterol and actually benefits us as it seeks out the LDL (bad) cholesterol and takes it away from the arteries and back to the liver, where it is broken down and passed from the body. But only one-third to one-fourth of LDL cholesterol is carried by HDL. A healthy HDL level may protect against heart attack and stroke. Risk factors such as genes, Type 2 diabetes, smoking, being overweight and lack of physical activity can all lower HDL cholesterol. Women tend to have higher HDL cholesterol levels than men. Triglycerides are the most common type of fat in the body. They store excess energy from your diet. High triglyceride levels mixed with high LDL cholesterol or low HDL cholesterol is a recipe for fatty buildups within the artery walls, which increases the risk of heart attack and stroke. Normal triglyceride levels vary by age and sex. People with high triglycerides often have a high total cholesterol level, including a high LDL (bad) cholesterol level and a low

HDL (good) cholesterol level. Many people with heart disease or diabetes also have high triglyceride levels. Several risk factors can help to contribute to higher triglyceride levels such as obesity, physical inactivity, smoking, alcohol use and a high carbohydrate diet. Other diseases or genetic conditions can also spike triglyceride levels. Luckily, improving cholesterol levels can be accomplished by improving and changing lifestyle behaviors. A diet with low levels of bad cholesterol and high levels of good cholesterol can help improve heart health. Fat intake affects this balance because fatty acids bind to liver cells and regulate the production of cholesterol. Some of the worst offenders are fatty meats and full-fat dairy products as well as partially hydrogenated vegetable oil. Manufacturers normally use an artificial process called hydrogenation to produce margarines and store-bought cookies, crackers and cakes. Fried food, baked goods and packaged foods often contain trans fats. All of these types of foods should be avoided whenever possible.

BEST AND WORST FOODS FOR CHOLESTEROL LEVELS BEST • Colorful fruits and vegetables

Berries, oranges, apples, yams, broccoli, spinach, and bell peppers

• Whole grains

Oats, quinoa, barley, and whole wheat.

• Lean cuts of protein Chicken or turkey breast. • Protein-rich beans Soy, garbanzo or kidney beans. • Nuts and seeds • Low or reduced fat dairy products • Omega-3 rich foods Salmon, tuna, walnuts and ground flaxseed

Adding other foods can actually boost good cholesterol levels and reduce bad cholesterol. Foods high in soluble fiber can reduce the absorption of cholesterol into your bloodstream and is found in foods like kidney beans, oatmeal, Brussels sprouts, apples and pears. Foods high in omega-3 fatty acids such as salmon, walnuts and flaxseeds are also beneficial.

• Olive oil

Regular exercise, quitting smoking and drinking alcohol in moderation are also ways to improve cholesterol levels. Visit with your doctor or health care provider to have your cholesterol levels checked and talk with them about your heart health and cardiovascular disease risk.

• Processed and fatty cuts of meat Meats should have at least 90 percent lean meat

WORST • Commercial baked goods Crackers and cookies

• Fried Foods • Fast Food

WELLNESS360 | NOVEMBER/DECEMBER 2019

Health

Pimple Popping BY JULIE WALTER

NOT TO BURST

YOUR BUBBLE BY JULIE WALTER

We’ve all been there. There is a giant pimple on your face, just begging you to pop it. It’s taunting you, calling you just to give it a quick squeeze, but according to dermatologists, it’s best not to mess with it!

Don't POP it. PREVENT IT!

AVOID

Research has shown that a healthy diet can help prevent acne. Here are some examples of foods to avoid and foods that may help!

WHITE BREAD 12

WELLNESS360 | NOVEMBER/DECEMBER 2019

WHITE RICE

PASTA

SUGAR

Health When you give in to the temptation and pop that pimple, several events occur. The pus that oozes out of the pimple typically ends up on other pores and can lead to even more pimples. When you pick and prod at your pimples, you are actually forcing the bacteria deeper into your skin and introducing all kinds of new bacteria into the area. The picking also inflames and irritates the skin and makes the pimple appear worse. “It is never a good idea to pop your pimples,” said Dr. Christina Mitchell from Dermatology Specialists of Gainesville. “Every time a pimple is squeezed, there is a chance that the pimple could rupture into the dermis and subcutaneous fat, creating an abscess which can, in turn, cause a scar.” If you are able to leave the pimple alone, it will typically heal in three to seven days, but when you mess with could take weeks to heal and could potentially cause scarring. According to Mitchell, acne is caused by four factors. It is caused by abnormal follicular keratinization, or sticky skin cells; hormones that contribute to sebum production; bacteria that thrive in a sebum rich environment and can build up in the pores and inflammation; and the body’s response to free fatty acids and ruptured hair follicles. Acne typically starts during puberty between the ages of 10 and 13 due to the hormonal changes

that occur and tends to be worse in people who have oily skin. Acne occurs in both genders and is prevalent over a period of five to ten years. However, teens aren’t the only ones who suffer from acne. A recent clinical study found that between 40 and 55% of adults, ages 20 to 40, are diagnosed with low-grade persistent acne. Thankfully, research shows there are a number of factors that can help control and even prevent acne. “We have reason to believe that simple sugars/carbohydrates and dairy (particularly when containing foods and drinks) contribute to acne,” Mitchell said. A healthy diet is essential in controlling acne. Certain foods can raise your blood sugar more quickly than others and cause your body to release insulin. When there is excess insulin in the bloodstream, oil glands produce more oil, which increases the risk of acne. Foods that increase insulin levels are called “high-glycemic” carbohydrates and are foods such as pasta, white rice, sugar and white bread. In contrast, low-glycemic index foods, such as legumes and unprocessed fruits and vegetables may reduce acne lesions. Foods that contain antioxidants, zinc and vitamin A and E may also be beneficial for your skin because they reduce inflammation. Some of the best foods for your skin are tomatoes, nuts, salmon, blueberries and yellow and orange fruits, so look out for those next time you're at the grocery store! Even with all of this knowledge, fighting the temptation to pop the next pimple will probably still be a struggle because the urge to pop is instinctual. There are many theories on why we have such a hard time keeping from popping our pimples. Picking at a pimple can give people an immediate sense of gratification which then releases the neurochemical dopamine. People with OCD

tend to have a harder time staying away from picking because the urge to go back for that gratification is stronger. There is also an inherent compulsion to keep the skin smooth. Popping pimples often offers temporary relief from stress and anxiety and can become addicting. “It is hard to ignore a bad pimple,” Dr. Mitchell said. “Anyone who has walked around with a big zit can tell you that it can be distracting and thought consuming (especially if they hurt). I like to joke with patients that 95% of my patients are "pickers," and the other 5% are liars... admitting is the first step to recovery.” Popping your own pimples is one thing, but with the introduction of Dr. Sandra Lee or Dr. Pimple Popper’s YouTube channel, the obsession of watching other people pop pimples has grown at a rapid rate. The channel has more than 5.5 million subscribers, and people have strong opinions about her videos displaying popping pimples, slicing cysts and extracting blackheads. Whether that is people loving the videos or hating it, the reactions people have to the videos are what makes the channel so popular! Watching pimple popping videos is like popping your pimples by proxy without doing any of the damage to your skin. Some people have also compared it to watching a scary movie or riding a roller coaster; there is a sense of excitement and euphoria when you watch an especially satisfactory extraction. More than 50 million Americans have acne, and almost all of them have the desire to pick and prod at their pimples! However, remember to keep those hands off of your face, and if you are struggling, try tuning in to Dr. Sandra Lee.

ACNE HELPERS

SALMON

BLUEBERRIES

LEGUMES

NUTS

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WELLNESS360 | NOVEMBER/DECEMBER 2019

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™

the big

GIFT GUIDE

PRODUCT PHOTOS COURTESY OF MANUFACTURERS

BY NICOLE IRVING & GRACE DOWNEY

Handpicked by our team, our 2019 holiday gift guide has something for everyone on your list, at every price!

The Plane® Cloud Balance Board for Standing Desk see page 22

WELLNESS360 | NOVEMBER/DECEMBER 2019

1. Wildwood Large Cooking Planks 2-Pack in Cedar or Hickory Use these wood grilling planks on the grill or in the oven to add extra flavor to your favorite meals ............$10.99-$14.29 Wildwoodgrilling.com

2. Invisasox No Show Socks

Not only do these socks stay in place, they are also engineered to get rid of sweat, odor and blisters.............3 pairs: $13.95

$ to $

25 5

THE BIG HOLIDAY GIFT GUIDE

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3. Rubik's Edge: 3x3x1

6 PRODUCT PHOTOS COURTESY OF MANUFACTURERS

An ideal puzzle for beginners, this 3x3x1 will train your brain to solve the more complex cubes..............................$7.99 Available at Target, Walmart & Amazon

4. It's Blunderful Board Game

Do you know your friends? Take bets on how others would react to awkward situations and then wait for the laughter to roll ................................$24.99 Bicyclecards.com

5. Drew Leash & Collar

Walk your dog in style and comfort with this padded handle leash and matching collar......leash: $25; collar: $20 Pinkpapyrus.com

6. Tattoo Stories Party Game

Test your inner artist with the game where players compete in designing tattoos and telling stories...........................$24.99 Bicyclecards.com

7. Worldâ€™s Smallest Magic 8 Ball

A ~small~ twist on the classic Magic 8 Ball, this tiny toy will give you all the answers to life's biggest questions............$3.99 Amazon.com

8. Taco Truck Set

The perfect addition to Taco Tuesdays, these taco holders will keep your tacos upright and all the goodness inside the shell....................................$13 Genuinefred.com

WELLNESS360 | NOVEMBER/DECEMBER 2019

9. Haley’s Corker® Holiday Corker Set

These environmentally friendly 5-in-1 aerator, filter, pourer, re-corker and stopper will instantly become your go-to wine accessory!............$14.98

Haleyscorker.com

USE CODE FREESHIP FOR FREE SHIPPING! Until Dec. 20, 2019

10. Contemporary Stainless Steel Water Bottle

Take a reusable bottle and skip the single-use plastics. Keep your liquids hot or cold in this trendy 16.9 oz, vacuum-sealed bottle.............................$24.99 Thegrommet.com

PRODUCT PHOTOS COURTESY OF MANUFACTURERS

11. Mesh Grill Bags

These dishwasher safe bags are easy to flip on the grill and let you keep all your tasty food on your plate, not in your grill......................................$22 Uncommongoods.com

12. Hoyle Waterproof Playing Cards

Perfect for outdoor games, these clear cards are fully waterproof, ultra-durable and extra fun......................... $5.99 Bicyclecards.com

13. Hershel Elmer Beanie

With 15 colors to choose from, this flat knit beanie will be the perfect addition to your winter gear...............................$19.99

Herschel.com

14. Badmoji Board Game

The adult party game that's perfect for supplying the laughs with bad puns and dirty jokes..............................$13.99

Amazon.com

15. Artisanal Kitchen Supply® Terrazzo 12Inch Serve Board

Whether prepping or serving, this serve board with flecks of green, red and gold makes a perfect backdrop for holiday hors d'oeuvres..............$14.99 Bed Bath & Beyond

BYE-BYE SOGGY CARDS!

16. Giant Stress Ball

Knead away the stress with a giant 6 inch gel ball that increases blood flow to the hands and arms............$19.99 Amazon.com

WELLNESS360 | NOVEMBER/DECEMBER 2019

1. Garden Party Passport Cover

This cute floral pattern is a must have for the avid traveler and will brighten any adventure.......................$28 Riflepaperco.com

2. Parker Safety Razor

This heavyweight razor delivers the perfect shave every time, with a sandstone textured handle for a better grip.............................$30 -$32 Supersafetyrazors.com

$ to

THE BIG HOLIDAY GIFT GUIDE

3. Mini Bluetooth Speaker

Less is MUCH more! This wireless, palm-sized speaker has HD sound quality, a magnetic base and even a bluetooth remote control for your phone selfies.............................$45

Thegrommet.com

4. Organic Lavender Windowsill Planter

For the nature lovers, this easy starter kit will have aromic lavender growing in no time!............................$39.99

Backtotheroots.com

5. UGGÂŽ Pinecreek Faux Fur U-Neck Travel Pillow in Chocolate Goodbye uncomfortable travel neck pillows, hello memory foam and soft faux fur!................................$29.99 Bedbathandbeyond.com

USE CODE LAV360 FOR 25% OFF!

Pair the fur U-Neck Travel pillow with this cozy and soft blanket and this light-tight eyemask........................$39.99 Bedbathandbeyond.com

7. College Town Maps Bar Board

Get a personalized 6"x8" maple cutting board, engraved with the map of any college town in the U.S..........................$29.50 Welltolddesign.com

8. Aviation Gin Martini Set

This A+ gin and matching martini glasses will make your martini game soar to new heights...........................$30.99 Select Retailers Nationwide

WELLNESS360 | NOVEMBER/DECEMBER 2019

PRODUCT PHOTOS COURTESY OF MANUFACTURERS

6. UGGÂŽ Pinecreek Faux Fur Travel Set in Chocolate

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WELLNESS360 | NOVEMBER/DECEMBER 2019

1. Rebecca MyWorld Charms Bracelet

This beautiful bracelet allows you to change up the cute charms, the leather bands and even the metal clasp.................total shown: $67, [bracelet: $14, clasp: $24, charm: $29]

100

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2. Ultrasonic Aroma Diffuser

With ultrasonic technology, it diffuses the oil around the room, while maintaining the natural properties of the oil..... oil: $9.95, diffuser: $89.95 Homesickcandlescom

THE BIG HOLIDAY GIFT GUIDE 6

3. Mix, Mask & Hydrate by Peter Thomas Roth

Best of the best! This gift set contains six of the best selling hydration face masks for all skin types.......................................$75 Sephora.com

4. Cardiff Backpack Cooler

Say goodbye to carrying heavy coolers. This comfortable, insulated backpack holds 24 cans AND ice!...........................$59.99 Clevermade.com

5. Ring Video Doorbell

Using the free Ring app, you can see, hear and speak to anyone near your front door from your smartphone or tablet........$99.99 Ring.com

6. Iconic Triple Zip Hipster

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7. SmartRope

Jump to your new personal record with this LED-embedded jump rope that projects your fitness data in the air while you jump!................................$89.95 Thegrommet.com

8. Fit Smart Yoga Mat by Backslash

The mat that does it all! It locks into place, rolls itself back up, and can stand on its own. It even pairs to Amazon Alexa to give you a daily workout................$89.99 Order.hearstproducts.com

WELLNESS360 | NOVEMBER/DECEMBER 2019

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Look your best with a trendy black side-shoulder bag, with all the zippers you need for organizing!.............................$90

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1. Y3.2 Illy iperEspresso Espresso & Coffee Machine

Delicious espresso at the touch of a button? Yes, please! This compact machine also pours a great cup of coffee and has 4 colors to choose from.......$149

100 and UP

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2. Alligator Hook Two Tone Bracelet

THE BIG HOLIDAY GIFT GUIDE

A beautiful accessory for gameday, this nifty bracelet has a secret hook clasp hidden behind the gator................$630 Lang Jewelers

3. Barista Recipe Maker

Bring out your inner barista with this touch screen machine that with more than 20 recipes for hot and cold coffees and lattes..................................$169 Nespresso.com

4. FN Sharp 3 Knife Set

For the modern chef, these knives are made from 67 layers of Japanese Damascus VG10 steel to make top-of-the-line knives...............................$880

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5. Sleep and Glow

6 PRODUCT PHOTOS COURTESY OF MANUFACTURERS

Avoid the nightime wrinkles with this unique pillow that allows your head to rest in cradles..............................$159 Sleepandglow.com

6. Arizona Suede Leather Birkenstocks

Slip your feet into easy and stylish shoes, with a foot-forming cork sole and adjustable straps.........$134.95

The Walkabout Shop

7. Clarisonic Mia Smart

This multifunctional face device is proven to clean 6x better than hands alone! It even has multiple attachments for cleansing, firming, and de-puffing..........................$169 [extra attachments sold separately] Clarisonic.com

8. The PlaneÂŽ Cloud Balance Board

MADE FROM Add this body-strengthening 100% RECYCLED balance board to your standing MATERIALS! desk, which helps soothe stiff joints, burn calories, and keep you awake.........................$187 Fluidstance.com

WELLNESS360 | NOVEMBER/DECEMBER 2019

THE ADULT WISH LIST Ahhh... the holiday wish lists. As children, we would add every shiny toy, bike and video game that we would see in those pretty glossy ads to our wish lists. We wait agerly until the morning so we could tear through the wrapping and unveil its secret contents. However, as adults, our wish lists aren’t as simple, are they? I mean, can we really ask “I would like my next months car payment paid” or “I’d like a membership to Sam's club.” But, if kids can add a new, shiny red bike, why can’t we add “a new red sports car” to our lists or “for our kids to eat all their dinner.” I mean, it is a wish list after all. So, go ahead and add what you REALLY wish for on that list. Need some ideas… we've got you covered!

I WISH FOR…

1. My kid to s Wh o doesn tart to ea t pasta. ’t love past a? 2. For my d og to sto p wa the do t, on the weekenking me up a t 6 a.m. on ds 3. For airpla nes to brin g f riendly sk ies in gene back meals...or just th ral e 4. A blackhe a d remover ! 5. Electric t oo thbrush hea d replac ements 6. A vac uum 7. A blende r th a t act u ally crushes 8. A ff ord ab my ic e le health in s uranc e 9. A new ro of 10. For my k ids being askedto put away the dish es with o ut 11. For some on market wo e to explain to me h o rks w the stoc k 12. To f ind a ll the socks the dryer a 13. For the te toilet sea t to just ma g ically go do 14. For 24 m wn ore h o urs in t h e d a y 15. For grav ity to rever se, but only 16. J ust a bit on my body e o f the Se Frrrozen H r aute Ch oc oendipity 3's $25,000 la te ic e cre am s und ae 17. For all f r uits and ve ge a t the groc ery store (atables to be sold ch o pped nd f or chea 18. A li fetim p) e s upply o f the good to 19. To be able ilet paper to take a va cation, and 20. To ea t really relax! a sala d and act u ally fee l joy

WELLNESS360 | NOVEMBER/DECEMBER 2019

Fitness

GLUTEUS MEDIUS

GLUTEUS MINIMUS

GLUTEUS MAXIMUS

Looking To Tone Up Your Booty? We've Got Your Back! BY CHRIS PREGONY | ILLUSTRATIONS BY GRACE DOWNEY

Just because you weren’t born with a prominent pair of glutes doesn’t mean you can’t have them! The glutes are a muscle just like any other, so this means that it can be grown through resistance training. Although the glutes are one of the largest muscles in the body, it is an area that can accumulate fat. Trimming the fat off can only come from a modification of diet. There is no “perfect diet,” so find the one that works for you that you can stick to. We are going to focus on growing the muscles that make up the butt to make it firmer. Using concepts in biomechanics you can focus directly on the muscles you want to work. What muscles make up the butt? There are a few, but we will focus on the main ones. First and foremost is the gluteus maximus. This

WELLNESS360 | NOVEMBER/DECEMBER 2019

functions as a hip extender. Hip extension is basically when the thigh moves behind the body. The other two big ones are the gluteus medius and gluteus minimus. These function to stabilize the leg as well as move the leg away from the body. Understanding these muscles will give us a better idea of what movements will be most beneficial to grow the glutes. Another concept that is important to understand is that muscle tissue responds when stress is placed on it. We place stress on our muscles every day by just walking or standing. That stress alone isn’t enough for the tissues to grow. Think of exercise as medicine. If you take too little, you won’t

have the desired effect. If you take too much, then you could “overdose.” Muscles are the same. Too little and you won’t see a change, too much and you could cause injury. So, you must choose the appropriate “dose” when you decide to do resistance training. So how do you know you are doing enough? Being sore isn’t necessarily a good marker. I suggest starting with a weight you can comfortably perform 15 repetitions with and see how your body responds. As you get more accustomed to the movements, you want your last rep to be so difficult you almost can’t complete it. For purposes of simplicity, keep your rep range between eight and 15 and sets between two to five. You can get a lot done working within that range.

Fitness

LATERAL BAND EXERCISES As I mentioned previously, the gluteus med/min are worked when the leg moves away from the body. Placing a band around knees and moving the leg away against that resistance can really get them firing. Move the band further down the leg to increase muscle activation.

SQUATS Squats are something everyone should be doing. It is good to start with just body weight and progress the resistance over time using either dumbbells, kettlebells or a bar bell. Studies have shown that the lower you go, the more glute activation you will have. Use your thighs as a guide to determine depth. The most glute activity will come when the thighs go below parallel to the ground.

HIP THRUSTS DEADLIFTS

LUNGES Lunges are great because they target one leg at a time. It forces the body to overcome gravity while isolating one glute, which goes along with our concept of overloading tissue to promote growth.

The deadlift may be the most universal exercise there is. It works the back, arms, legs, and for our purposes, the butt. It doesnâ€™t acutely target the glutes like the other exercises, but globally can work to firm up the booty. You can do these with dumbbells, kettlebells or a bar. Start with the bar over your shoe laces, then lean over and grasp the bar just outside of your legs. Maintain a neutral spine as you generate the force to move the bar. Keep the bar close to your body as you stand up locking your hips out when standing.

This has been shown to be one of the best exercises to target the glutes. Most of us have seen these done at some point. However, in the past few years, research has shown that adding weight to this exercise can really be beneficial to getting tissue growth. You want to find a bench that is about 16 inches high. Sit in front of the bench so that it is perpendicular to your back. Place the bottom of your shoulder blades on the bench. Use this as your fulcrum and raise your hips up, pushing through the back of your heels. There are several ways to add weight. You could use a resistance band or place a bar across the front part of your pelvis. Be sure to use a pad because the bar can be uncomfortable.

There are an incredible number of exercises for the butt, but these are the main ones that can get you going in the right direction. Always remember you can add to an exercise by changing the amount of weight, how many reps, sets, or modify the movement by going from two legs to one. It takes about six weeks to start seeing a change, so start now! Fall/winter is a great time to begin a training program because we tend to wear more clothes, so when spring comes around you are ready to strut your stuff! *Always consult with your doctor before trying a new workout routine WELLNESS360 | NOVEMBER/DECEMBER 2019

Fitness

Pain In The Neck BY CHRIS PREGONY

STRETCHES Scalene Stretch

These muscles attach the cervical spine to the upper ribs. So, you can imagine why they may become tight. You can stretch these by laterally bending the head to one side. Start by holding lateral bend, then rotate your head to the opposite direction. You can rotate you head back toward the side that you are bending to get more muscles involved.

Upper Trap Stretch

The trapezius is a huge muscle in our back. It runs from our head to the middle of our back. It is broken up in to upper, middle and lower. As far as the neck is concerned, it is the upper we are worried about. A good way to stretch it is to look down and then apply gentle pressure pulling your head down toward that shoulder while keeping the opposite shoulder depressed.

At some point we all experience neck pain. If you look around, it’s not difficult to see why more and more people are developing neck pain. The main culprit would be that little thing in our hands that we can’t seem to put down. Of course, I am talking about the infamous cell phone. The human head weighs around 10 pounds. If we think of how it sits on our spine, you can visualize the amount of torque that can be placed on the spine as well as the muscles holding the head up when we look down. The 10-pound head will begin to feel closer to 40 pounds when we look down. Imagine a basketball sitting atop a paper towel roll. Now picture you have rubber bands (muscles) attaching the ball to the paper towel roll. If you were to tilt that ball downward and put tension on those rubber bands, it would simulate what happens when we look down at our phones. Doing this for hours day after day can cause some serious problems for our neck. Laptops and computers can slowly contribute to the problem. The way our muscular system in the neck is set up, some of the muscles will be stretched while others will be compressed. The neck is a rather mobile area of the body. It can flex forward, extend backwards, bend

WELLNESS360 | NOVEMBER/DECEMBER 2019

laterally side to side and rotate right to left. When our neck is put in that forward flexed position, other muscles are going to kick in to try and lighten the load. This can cause the muscles to become shortened. There are small muscles just under the back of the skull that can play a major role in neck pain as well as headaches. They are called the “suboccipital” muscle group. They become compressed as we look up with a forward head posture. The best way to get to these is using a technique called “myofascial release,” which is a fancy term for pushing on them like a massage. The stretches are rather intuitive and make a lot of sense when you look at the different movements the neck does. See the stretches in the sidebar to help give you some relief. Stretching may provide some temporary relief to neck issues, but in order to really solve the problem, you need to think about fixing your posture. Exercises that strengthen the muscles that will bring your head back in to neutral are essential when treating someone with neck issues. One of the best exercises that you can do on your own is called the “chin tuck.” It pretty much is the counter movement to the forward head posture and can help bring you back in to alignment. When you are doing the stretches be sure to hold them for about 30 seconds.

Levator Scapulae Stretch

This muscle connects our scapula to our head. It's rather small but can cause pain when irritated. The stretch is similar to the upper trap with a slight variation. Look down then turn your head about 45 degrees. Apply a gentle pull on the head in the direction you are looking.

Suboccipital Release

These are the tiny muscles in the back of your neck that connect to your skull. They can be difficult to stretch, but feel really good when they are massaged. You can do this yourself with a couple of tennis balls and some athletic tape. Take the two balls and wrap them side by side so that they stick together. Once you have this made, lay down on the ground or a firm surface and place the balls just under the base of your skull. Start to put some weight on them and move around in the areas that are causing you pain. This is good for neck pain as well as headaches associated with neck pain.

Chin Tuck

This is pretty simple, but can be difficult for people to execute. Keeping your head neutral. Pull your chin directly backwards. You are making yourself have a double chin. You won't look very flattering while performing this but doing these throughout the day can help get you straightened up.

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I have had problems with both my shoulders. One was completely torn up and shot. I couldn’t sleep at night, ride a bike, or shoot pool. The muscle was in a constant spasm. The other one had classic rotator cuff issues. I tried professional massage and acupuncture with no permanent relief. I went to the KINETIX FREE SHOULDER PAIN WORKSHOP and decided to try PT with them. After the first visit, I had my first night of PAIN FREE SLEEP. After 6 weeks of PT, my most painful shoulder was 99% HEALED and I went canoeing! Thanks Tony and Kinetix team. - Lee

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WELLNESS360 | NOVEMBER/DECEMBER 2019

Fitness

The Season of Giving BY TED SPIKER

I'D LIKE TO GIVE THE ROAD MORE SELF-PROPELLED MILES.

TED TALKS THE HUMOROUS SIDE OF HEALTH

In this crazy-busy-joyous time of year, yes, we’ll spend lots of time thinking about shopping, about meals, about days off. We’ll also stop to reflect about what’s most important. Family. Love. Life. Gravy. And we’ll also hear many folks lament the fact that—in the zaniness of it all—we’ve lost touch with the true and deep meaning of the holidays. Gratitude, giving, the spirit of helping each other. In keeping with the happy-and-healthy wishes of the season, I’ll share a few things I’d like to hand out this year.

I’D LIKE TO GIVE… Melted cheese the same nutritional components of salmon.

I’D LIKE TO GIVE… My pants a little less reason to need more stretch in the seat.

I’D LIKE TO GIVE… Scientists the ability to figure out how we can burn six months of weight gain into six minutes of weight loss.

I’D LIKE TO GIVE… My seat a lot less attention.

I’D LIKE TO GIVE… Two flying flips about the photo someone just posted about their Montana-sized piece of lasagna right next to a photo of their wedding-ring-sized waist. I’D LIKE TO GIVE… You my wife’s gravy recipe because it is deeee-LICIOUS. I’D LIKE TO GIVE… My pants a little more stretch in the seat.

I’D LIKE TO GIVE… Myself the courage to spend more minutes in Gainesville Health and Fitness’s cold plunge. Without my water booties. I’D LIKE TO GIVE… The road more self-propelled miles. I’D LIKE TO GIVE… Every server the conviction to follow the customer’s perception— when refilling the house wine— about what constitutes a “good pour.”

WELLNESS360 | NOVEMBER/DECEMBER 2019

I’D LIKE TO GIVE… It my all when it comes to one more mile, one more lap, one more rep, one more workout. I’D LIKE TO GIVE… Less of my all when it comes to one more smoked old fashioned. I’D LIKE TO GIVE… You my New Year’s Resolution, but I think you can figure out one or two or nine of them. I’D LIKE TO GIVE… You my wishes for a happy and healthy 2020.

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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Fitness

Get Moving to Work off Those Holiday Calories

3 WALK AROUND THE BLOCK If you’ve ever had a hectic family gathering for the holidays, you know how nice it can be to take a quick walk around the block to regroup. Slipping away for a few minutes to take a walk and get your blood pumping can be just the pick-me-up you may need when you feel like you need to get moving over the holidays!

BY ISABELLA SORRESSO AND NICOLE IRVING

As much as we like to indulge during the holidays, it’s also hard to not feel a bit guilty. But, it can be equally as difficult finding an opportune moment to slip away to the gym when you want to spend time with family. We have a few ways you can work off some calories with the family before the next sheet of holiday cookies is ready!

1 FOOTBALL GAME A Thanksgiving tradition for many, the competitive nature of football among family members is sure to bring on some calorie burning. If this is an annual event, try switching up your teams between games to keep it interesting, or make the losing team skip around the block or do some push ups. Want to add some extra calorie burning? Add some ankle weights while you play!

2 GO SHOPPING AT THE MALL If the whole family is ready to brave a little chaos, you can definitely get your steps in by going to the mall. Make it competitive by having everyone count their steps and try to hit that goal. Or, have a scavenger hunt with a time limit to get the blood flowing. Again, add some ankle weights for some added intensity to your walking.

WELLNESS360 | NOVEMBER/DECEMBER 2019

4 STUFFED SNOWBALL FIGHT Being in Florida, it’s hard to find anywhere that you could have an actual snowball fight. But, if you still want to partake in the traditionally winter pastime and a fun way to burn calories and get the heart pumping, you can make your own with just a pair of gym socks or a few paper towels wrapped in tape. Between dodging snowballs and running to peg your sibling or relative with a fake snowball, you’re sure to burn a few calories in the most fun way!

5 FAMILY GYM SESSION If one or more of your relatives are gym members, you could take a small group to attend a class at your local gym. From CrossFit, to Zumba, your local gym most likely has something for everyone!

6 DOWN DOG A simple round of yoga can center even the most rambunctious of cousins. All you need is a large area, some yoga mats or carpet and a good yoga playlist or CD. Stretch, get in position and find your Zen as a family while also burning calories and stretching your muscles.

WELLNESS360 | NOVEMBER/DECEMBER 2019

Style + Gear

Winter is Coming!

BY NICOLE IRVING, GRACE DOWNEY AND MEGAN SAPELAK

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Braving the elements this winter, we have you covered, literally! If the thought of being cold chills you to the core, make sure to keep those extremities warm and protected with these latest cool gear trends.

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Nutrition

'TIS THE SEASON FOR

Cranberries! BY NICOLE IRVING

FUN FACTS!

There are three fruits native to North America, and the cranberry is one of them.

Americans consume nearly 400 million pounds of cranberries per year, 20% of them during Thanksgiving week.

Only about 5% of cranberries produced in the U.S. are sold fresh and the remaining 95% are processed, most commonly for juice and juice blends. (Agmrc.org)

Most cranberries grown in the U.S. come from Wisconsin, New Jersey, Massachusetts and Washington (marthastewart.com)

HOW ARE CRANBERRIES GROWN AND HARVESTED? We have all seen the Ocean Spray cranberry juice commercial where the farmers are up to their waists in water surrounded by a sea of plump, ripe, red cranberries. For someone who doesn’t know the ins and outs of farming cranberries, one would conclude that cranberries grow in water. However, that isn’t the case. Cranberries, a perennial plant, grow on a vine in a bog or marsh (depending on the location) that look like small shrubs that go dormant in the winter. While growing, the bog or marsh is kept dry except for rain that occurs naturally. When ready, only the berries are harvested, not the entire plant. The night before the harvest, the bog/marsh is flooded with water, about 18 inches or so. A water reel machine, called an “eggbeater” will then run through and loosen all the berries from the plant. Cranberries have tiny pockets of air, which allow them to float to the surface and be collected. (Agriculture.com)

PREVENTATIVE MEDICINE

Cranberries are rarely eaten raw because of their sharp and sour taste.

The average number of cranberries used per can of sauce is 200. (Oceanspray.com)

WELLNESS360 | NOVEMBER/DECEMBER 2019

According to Healthline.com, “Cranberries contain unique phytonutrients known as A-type proanthocyanidins or condensed tannins. A-type proanthocyanidins prevent E. coli from attaching to the lining of your bladder and urinary tract, making cranberries a potential preventive measure against UTIs,” which is most often caused by “the intestinal bacterium Escherichia coli (E. coli), attaching itself to the inner surface of the bladder and urinary tract.”

Nutrition NUTRITIONAL BREAKDOWN OF A CRANBERRY

87% Water

CRANBERRY FESTIVALS The Cranberry Blossom Festival

Wisconsin Rapids, Wisconsin

Located in the heart of cranberry country, this annual June festival is filled with live music, a parade, arts and crafts, carnivals and culinary delights that celebrate all things cranberry.

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Warrens Cranberry Festival Warrens, Wisconsin

The Warrens Cranberry Festival, celebrated the last full weekend in September, is located in the “Cranberry Capital of Wisconsin,” and features a variety of attractions for all ages. There are 850 Arts & Craft booths, 350 Flea Market and Antique dealers,100 food booths, a variety of contests and one of the largest marching band parades in Wisconsin. Visitors can also board a bus and tour a PRESERVATIVES working cranberry marsh! If you’re trying to watch yourCranfest.com sodium intake, it’s important to be mindful of what brands use Cranberry Fest natural preservatives. Bordentown City, New Jersey Some stores boast being This two day family friendly event in artificial preservative free, October features over 150 crafters, artists but while they may be rid and vendors. There is also a "craft" beer of extra chemicals, they’re garden, live music throughout both days high in sodium. Sodium and a family friendly kids zone. is a natural preservative, Btowncranfest.com so it keeps their products fresher for longer, but Cranberry Festival might not be the additive you’re looking for. Nantucket, Massachusetts Located at the Milestone Cranberry bog, the Nantucket Cranberry Festival is a popular event among adults and children! Here you can learn about the history of cranberry farming, demonstrations, indulge in delectable cranberry treats and enjoy the music and the spectacular autumn scenery.

Nantucketconservation.org

0.4 g

Calories

Protein

12.2 g Carbs

Sugar

4.6 g Fiber

0.1 g Fat

Cranberries are primarily made up of carbs and fiber. They also contain vitamins and minerals, including manganese, copper, and vitamins C, E and K1. (Healthline.com)

*Nutritional breakdown from Healthline.com

Additional ways

TO ENJOY THE CRANBERRY CRANBERRY WALNUT CREAM CHEESE

CRANBERRY APPLE SPIKED CIDER

• Microwave ¾ cup cranberries with 1.5 tablespoons of granulated sugar in microwave safe bowl until they become soft.

In a crock pot, warm on low... 3 cups cranberry cocktail 3 cups of apple cider Tangerine peel (cleaned) 3 whole cloves 1 tablespoon raw sugar 3 cinnamon sticks

• Chop walnuts and set aside. • Beat 8 oz of plain cream cheese until smooth/creamy texture. • Add walnuts and cranberries to cream cheese and mix together with spoon. • Serve with bagels, crackers or apples. • Cover and chill remaining

For spiked version: Add a shot of dark rum to your mug prior to adding in cider. For sweet version: Top with fresh whipped cream and a dash of cinnamon. WELLNESS360 | NOVEMBER/DECEMBER 2019

Nutrition

BY TRACY WRIGHT

H NC

DIN

NER

LA E SNAC RG

While there may be some more typical snacking schedules, the attraction to snackification for many is the ability to eat whenever you want as long as

E SNAC RG

Snackification means choosing largersized snacks over sit down meals in the mornings and afternoons—often smaller versions of regular meals. A typical schedule may be to eat a small snack right after waking up and again at 10 a.m. Your “lunch” would be a larger snack around 11:30 a.m. and then again at 3 p.m. with a final, larger snack at 7 p.m. This schedule may vary depending on how early you wake up or how late you go to bed.

E SNAC RG

company, on-the-go produce snacking is a billion-dollar industry and growing. Food Business News reports that snacks have seen a 16% growth over the next decade.

NACK

The traditional three meals a day is being challenged globally as a new generation of eaters are opting for snacks rather than square meals. It’s called snackification, and it’s not a new concept, but more people are adopting it as their standard way of eating. Also called grazing, it fits more into the modern busy lifestyle of both professionals and families.

While most people may assume snackification may be unhealthy, younger consumers like millennials are opting for whole grain and high protein snacks like grab-and-go yogurts; fruit and nut bars; vegetable and bean snacks; and portable dips and blender-style packaged drinks. According to Nielson, a global consumer trend data analytics

BR KFAST EA

NACK

The New Way To Eat

Most Americans are becoming snackified. In a poll conducted by SurveyGo, half of those surveyed are said to replace a meal with a snack approximately four times per week, while 26% snackify meals up to seven times a week. As consumers spend more time outside of the house, they are replacing whole meals with smaller and more frequent meals. In fact, 48% of millennials eat snacks at work and 34% in the car.

TRADITIONAL

SNACKIFICATION

Snackification:

you restrict it to smaller meals. To keep your diet healthy, stick to the types of foods already mentioned like fruits, vegetables, whole grain and low-fat dairy snacks.

HEALTHY SNACK IDEAS

Some great ideas include bean chips with dips like hummus or guacamole, vegetable soup with whole grain crackers, or healthy Bento-style box snacks filled with items like apple slices with nut butter or dried snap peas with low-fat ranch dressing. Try wrapping low-fat protein like turkey or chicken in large lettuce leaves or high-fiber tortillas. Hard-boiled eggs can be paired with turkey bacon and avocado for a deconstructed Cobb salad. We have all heard that breakfast is the most important meal of the day, and snackification means reframing that first meal of the day. Many people have less time to devote to their day to prepare a healthy breakfast for themselves and their families. So the likelihood is that a filling snack would be a better bet nutritionally as long as you stick to the right ingredients. Instead of a sugary cereal or pop tarts, a healthy breakfast snack can be found in smoothies or high-fiber snack bars and breakfast biscuits. If you’re ready to begin snackification, the most important thing to remember is that you are achieving fullness and satiety by choosing real and healthy food that’s loaded with dense nutrition and natural color. Avoid the urge to turn to fatty snacks like potato chips, candy or high-fat dairy.

Here are some whole-food options with a lot of protein and nutrients, which can even help keep you full throughout the day and limit your cravings for unhealthy foods.

Mixed Nuts

Celery sticks with low-fat cream cheese

Red bell pepper with guacamole

Kale chips

Greek yogurt and mixed berries

Dark chocolate with almonds

Edamame

Healthy beef jerky

Cottage cheese with flax seeds and cinnamon

Cherry tomatoes with mozzarella

WELLNESS360 | NOVEMBER/DECEMBER 2019

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WELLNESS360 | NOVEMBER/DECEMBER 2019

Nutrition GREEN PROTEIN POWER BREAKFAST SMOOTHIE

Are you looking for a quick and healthy breakfast you can take on the road? This fiveminute nutrient-rich smoothie will keep you satisfied until lunch. All you have to do is put 1 frozen banana, ½ cup chopped mango, 1 to 2 large handfuls of baby spinach, ¼ cup pumpkin seeds (no shell), 2 tablespoons of hemp hearts and one cup of almond milk in a blender until it has a smooth consistency.

CHERRY OVERNIGHT OATS

Don’t have time to make your breakfast in the morning? Try these overnight oats that are so easy to make and have 25 grams of protein. All you need is ½ cup rolled oats, one cup of plain yogurt, ⅓ cup almond milk, 1 teaspoon of honey, ¼ teaspoon of ground cinnamon, 20 almonds and 1 tablespoon of dried tart cherries. Combine all the ingredients in an airtight container, without the almonds, and place in the refrigerator overnight. In the morning, add the almonds on top and serve the delicious oats cold!

No Eggs? No Problem. BY JULIE WALTER

Breakfast is the most important and, arguably, the most delicious meal of the day. Although the first thing that comes to mind when we hear breakfast is typically eggs, there are plenty of high protein and healthy breakfast options that don’t require eggs. Try some of these egg-less breakfast ideas to change up your morning meal!

FANCY TOAST

Why settle for boring toast when you can make it extra fancy and nutritious? Try topping a slice of whole wheat bread with cream cheese, cucumber and some salmon for a tasty breakfast. If salmon isn’t your style, hop on board the avocado toast train. Spread mashed avocado on your toasted bread and sprinkle it with salt and pepper. Hummus toast is another excellent source of protein and easy to make. Just spread hummus on sprouted wheat bread and add on 1 tablespoon of hemp seeds and 1 tablespoon of unsalted sunflower seeds for 19 grams of protein!

VEGAN FRENCH TOAST

Eggs aren’t necessary for this delicious French toast. You will need slices of day-old ciabatta bread, 1 cup of almond milk, 1 tablespoon of maple syrup, 2 tablespoons of millet flour, 1 tablespoon of yeast, 1 teaspoon of cinnamon and ¼ teaspoon of ground nutmeg. Whisk the flour, yeast, nutmeg, cinnamon, almond milk and maple syrup together. Place the bread in a shallow dish and then cover the bread in the mixture. Flip the bread so that both sides are evenly coated. Then place the bread into the pan and cook for a few minutes on each side. You can serve this with fresh fruit and turkey bacon!

WELLNESS360 | NOVEMBER/DECEMBER 2019

VEGAN PEANUT BUTTER AND BANANA PROTEIN PANCAKES

Start your weekend off right with a delicious pancake breakfast rich in protein. For these pancakes, you’ll need to blend 1 cup of gluten-free oats and then add in 1 ripe banana, ¼ cup peanut flour, 1 cup dairy-free milk, 1 tsp of maple syrup and two scoops (each of 20g) of your favorite protein powder. Blend the ingredients and then place them in a nonstick frying pan. Flip the pancakes over when each side is thoroughly cooked and serve with fresh fruit!

Butternut Butternut Squash Squash BY STEPHANIE CORNWELL

BY STEPHANIE CORNWELL

Of all the fall vegetables, butternut squash is one of the most versatile and beneficial, and it’s actually a fruit! Botanically speaking, butternut squash is a fruit because it has seeds and grows from the flower of a plant, but it is more commonly prepared as a vegetable. Sweet and light, this fruit is a great source of vitamin A, potassium (one cup actually contains more than a banana), fiber and magnesium. Like all nutrient rich fruits and veggies, it regulates weight and increases energy. The butternut squash has a thick exterior, making it storable for the winter months. This is perfect because unlike most fruits and veggies, they don’t go bad a few days after buying it! The butternut squash is good for digestion and its vitamins can help maintain clear skin and healthy hair. In fact, it is revered for helping regulate ones blood pressure. Apart from all of the health benefits and unique taste, butternut squash is easy to prepare. You can cut out the inner fleshy “meat” of the fruit into cubes and bake it, mash it as a mashed potato replacement, boil and blend it into a soup, or even bake into muffins and breads. It can be roasted, sautéed or pureed- Yum!

WELLNESS360 | NOVEMBER/DECEMBER 2019

RIDING TO TURN

TYPE O

ONE

TYPE NONE TO

+ BY NICOLE IRVING

+ PHOTOS BY TANYA CONSAUL PHOTOGRAPHY

N JANUARY 24, 2011 AT JUST 6 YEARS OLD, CHASE OYENARTE BECAME SICK.

The kind of sick no parent ever wants their child to go through. The kind of sick that a warm washcloth and a bowl of chicken soup could not cure. The kind of sick that requires needles and vials and monitors and alcohol swabs each and every day for the rest of his life. Chase joined the other 40,000 Americans each year to be diagnosed with type 1 diabetes.

WELLNESS360 | NOVEMBER/DECEMBER 2019

Currently, there is no known cure for type 1 diabetes (T1D), an autoimmune disease where the pancreas stops producing insulin— the hormone that allows the body to get energy from food. According to the Centers for Disease Control and Prevention, “without insulin, blood sugar can’t get into cells and builds up in the bloodstream.” T1D in its onset has nothing to do with one’s diet or lifestyle. It comes with no warning, and despite all hope, there can be nothing to prevent it from happening. For those living with T1D, which according to the CDC accounts for only 5% of people with diabetes, it is a daily balance of counting carbs, watching sugar intake, measuring insulin and managing the factors that can affect one's sugars. Everything from stress to going through puberty can have an effect on a diabetic’s sugar level. Managing T1D is more complex than just taking insulin, it is a fine juggling act that even the best of magicians can’t do without modern medicine.

RIDE PHOTOS COURTESY OF KELLEY OYENARTE

But, for Bobby and Kelley Oyenarte, Chase’s parents, sitting back and waiting for a cure for their son was not an option. They knew that it was going to take being active in the process and supporting the Juvenile Diabetes Research Foundation’s (JDRF) mission which is to fund innovative research; provide support to the T1D community; and advocate to the government for action and change to help Chase and others like him to turn “Type One into Type None!” Bobby decided to fuel his passion for helping his son and the mission of the JDRF by participating in the JDRF Ride To Cure Diabetes, a 100mile bike ride that brings awareness to JDRF and T1D. To date, Bobby has participated in three JDRF Rides To Cure Diabetes, raising money and awareness for research and a cure for T1D. “My first ride in Loveland, Colorado, Team NF was a team of two and we raised close to $13,000,” Bobby said. ”In my second ride in Santa Fe, New Mexico, our team grew to five and we raised over $25,000.”

TOP ROW FROM LEFT: Shane Holt, Curt Fudge; BOTTOM ROW FROM LEFT: Jeff Theiman, LaVonne Rembert, Bobby Oyenarte

WHY WE RIDE

oday, the JDRF Team North Florida is made of seven strong riders who were all moved by Chase’s story and all those like him who maintain a healthy and happy lifestyle, despite living with T1D. Bobby Oyenarte, Shane Holt, Jeff Theiman, LaVonne Rembert, Curt Fudge, John Newton and Ryan Riggins made up this year's team. From September 12 through September 15, Team North Florida came together in the foothills of Saratoga Springs to raise money and awareness for others like Chase. “I rode because I have learned so much about T1D from Bobby over the past year and I also have some dear friends that have T1D. And, I wanted to do all I could to help raise awareness and fundraise for such an amazing cause,” said LaVonne Rembert, who rode with the team for the first time in Saratoga Springs.

ABOVE: Friends and family cheer on their riders along the Saratoga Springs Route. BELOW: Team North Florida at the finish line after completing the 100 mile ride.

Jeff Theiman started bike riding in March of 2018 after Bobby invited him to join TEAM North Florida for the JDRF Ride in Santa Fe with over 375 riders that following October. “Bobby changed my life by asking/telling me that I was doing this,” Theiman said. “I have learned so much about T1D and the negative effects it has on families. I also learned how strong T1D individuals are and how us non-T1D people take so many things for granted.” WELLNESS360 | NOVEMBER/DECEMBER 2019

TRAINING FOR THE RIDE

rior to embarking on a 100mile bike ride among the lavish winding foothills of Saratoga Springs, you must start with a bit of training, especially for a team coming from the flatlands of Florida. To prepare for the ride, Thieman would ride shorter distances during the week and longer rides on the weekends. According to Theiman, when rain got in the way, he would take his ride indoors to the stationary bikes at Gainesville Health and Fitness. “It’s hard to simulate mountains in Florida,” said Theiman, “so, I started X-Force training eight weeks prior to the ride knowing that it would strengthen my legs in an effort to power up the large hills. Last year we rode 100 miles for JDRF in Santa Fe, New Mexico. It was extremely challenging getting up those mountains. This year, I put in extra work to avoid repeating that difficult ride experience in Saratoga.” For Rembert, the Saratoga Springs ride was her first JDRF Ride but not her first rodeo. As an accomplished athlete and Ironman, long rides comes second nature to her. “I typically ride a few times during the week and then a long ride on the weekend,” she said. Teammate Shane Holt, who also joined in the Santa Fe ride said, “Rides would be 1-3 hours and the interval training was 20-40 minutes per session.”

WELLNESS360 | NOVEMBER/DECEMBER 2019

BOBBY OYENARTE

If there is anyone out there looking to be a part of something amazing, please contact me at bobby.oyenarte@ gmail.com. You don’t have to be an elite rider, although experienced athletes are also encouraged to join in on the fun!

THE RIDE OF A LIFETIME

he JDRF Ride to Cure Diabetes in Saratoga Springs, which covered 100 miles through the foothills and fall-lined trees, challenged the riders both physically and mentally. “Coming from Florida, we were expecting that the hills would be a challenge and they didn’t disappoint.” said Bobby. “It was so beautiful. The energy from all the riders was something I had

never experienced. It was completely different than what I’m used to in my Ironman races” said Rembert, who completed 30 miles of the ride due to mechanical issues with her bike. “It was a great ride, nice rolling hills, great views, rivers, lakes, beautiful scenery! There were a few hills that were tough!,” Holt said. For Thieman, watching fellow riders who currently have T1D manage their disease along the way put the ride in perspective.

RIDE PHOTOS COURTESY OF KELLEY OYENARTE

In addition, to prepare for the ride, the team would go on an annual ride from Gainesville to Saint Augustine, which is about 97 miles long.

A MESSAGE FROM

SUDDENLY, YOUR PAIN AND FATIGUE DOESN’T SEEM LIKE SUCH A BIG DEAL. THE INDIVIDUALS WHO HAVE T1D ARE WARRIORS. - JEFF THIEMAN “At stops, you see individuals who are checking blood sugar levels and you feel a sense of courage and strength that these individuals have,” Thieman said. “Suddenly, your pain and fatigue doesn’t seem like such a big deal. The individuals who have T1D are warriors.” The ride also pays tribute to those who are no longer here and lost their battle with T1D. “Emotionally, I struggle at mile 23,” Thieman said. “Mile 23 has a special significance for the JDRF Ride to Cure Diabetes program. It’s the mile where we remember the individuals who have lost

their lives to this disease. It almost brings me to tears at this point in the ride.” For Kelley, the Saratoga Springs ride was the first one that she had been to, and it won’t be her last. “I went to my first ride weekend to support Bobby and the rest of Team North Florida and was so inspired by all the T1D riders and people who are all raising money to support JDRF’s mission to turn Type 1 into Type None,” Kelley said. “Next year in Amelia Island I hope to join Team North Florida in the ride itself.”

Kelley knows how important finding a cure for Chase and T1D is. “As his mother, the worry never stops. It has changed my outlook on everything,” she said. “As he has grown, his tolerance to needles, his ability to count carbs, manage stress, continue in club soccer despite difficulties managing blood sugar during sports, and deal with countless pump site and CGM site changes has been inspirational. He is our hero!” Team North Florida raised $42,000 for JDRF and conquered the foothills of Saratoga Springs, but they did so much more than that. They continued the efforts of JDRF to help find a cure for type 1 diabetes.

TYPE 1 DIABETES FACTS

Be aware of the warning signs and contact your doctor if you have any questions or concerns.

WARNING SIGNS: x Extreme thirst x Frequent urination x Drowsiness x Increased appetite x Sudden weight loss x Sudden vision changes x Sugar in the urine x Fruity odor on the breath x Heavy or labored breathing x Unconsciousness

DID YOU KNOW?

Type 1 diabetes (T1D) can occur at any time in one’s life.

Celebrities

NICK JONAS, Mary Tyler Moore and Bret Michaels are all living with T1D.

Around 1.25 million Americans are living with T1D, including roughly

200,000 YOUTH

(less than 20 years old) and more than 1 million adults (20 years old and older). (jdrf.com)

Insulin is

NOT A CURE

for T1D, but rather a lifesaving treatment for those living with T1D. Insulin also can not prevent any serious side effects of T1D. The causes of T1D are

UNKNOWN and there is currently NO cure for T1D

For more information, visit jdrf.com or diabetes.org

Finance

A Little Over Here and a Little Over There: How to Diversify Your Finances BY APRIL TISHER

When you hear “diversify your portfolio,” what do you think? No, I’m not talking about photos or your artwork. When it comes to your finances, do you know where your money is? Are all of your eggs in one basket or are you confused about what to do because everyone has advice for you? Invest in real estate, buy gold, 401K, IRAs, don’t rely on social security; it can seem overwhelming to know just how “diverse” you should be.

Once those items are checked off, it’s then important to assess where you stand financially and what your goals are. A young, unmarried person early in their career has a greater risk tolerance than a married couple in their 50s planning for retirement and funding children's college needs. The younger person can afford to be more aggressive while the older ones will look at being more conservative with their portfolio.

Many of us try to do the right things. We sign up for our company's 401K when we are hired. Those deductions are taken out of our paychecks before we ever even see it, so it is easy to sometimes just forget about it and trust that whomever our company has in charge knows what they are doing. But, is that enough? And what if you don’t work for a company that offers a 401K? How should you ensure you are making smart choices spreading your earnings around?

Fugate explains that there are many scenarios that fall between aggressive and conservative allocations.

Jack Fugate, a Financial and Wealth Advisor for Cornerstone Financial Group in Gainesville says it’s important to first look at your finances as a whole before getting into the details of diversifying your portfolio. Below is a list of things that need to be addressed prior to being concerned with your investments:

• Be sure to have an emergency savings for at least 3-6 months of expenses • Check to ensure you have enough life insurance to care for your family in case something were to happen to you • Make sure you have a will in place • Have a retirement plan • Have a minimal debt load

WELLNESS360 | NOVEMBER/DECEMBER 2019

THE CONSERVATIVE PORTFOLIO - 75% fixed income (bonds and other fixed income alternatives) - 15% stocks - 10% cash or cash equivalents

THE AGGRESSIVE PORTFOLIO would basically be the flip side of the conservative portfolio. - 75% stocks - 15% bonds - 10% cash

When looking at your stocks, you have a mix of sectors within them; financial, real estate, pharmaceutical, market capitalizations (large cap, mid cap, small cap), and foreign vs. domestic. The bonds can be allocated between long-term and short-term, corporate vs. government and so forth. The key here is to balance the portfolio so that it isn’t weighted heavily in any one particular sector, invested too heavily in international stocks or weighted too heavily in high yield (junk) bonds. The level of risk associated with the stocks and capitalizations looks like this: • International (highest risk) • Small cap (high) • Mid cap (moderately high) • Large cap (moderate risk) It’s important to have regular yearly checkups with your advisor, Fugate stresses. Life happens and changes over time, and that impacts your financial health. “Market movements can alter your current weightings significantly,” Fugate said. “Which will mean you need to re-balance your portfolio.” The loss of a job, birth of a child or if your risk tolerance has changed are all reasons to contact your advisor sooner.

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Lifestyle

Holidays Without Filling the Landfill How to Have an Eco-Friendly Holiday BY APRIL TISHER

When talking to a group of friends about this topic, the dominant thought was the best thing you can do for the environment is to reuse what you already have! Don’t throw out the things you have already just to start “new” with eco-friendly decor. If you need a new vibe and want to part with your old things, consider donating them to schools, non-profits, young families, new businesses or nursing homes that like to decorate for the holidays. If you are just starting out, furnishing a new residence or replacing things that are broken or dangerous here are some great options on how to keep your holidays environmental friendly!

Whether you celebrate Christmas, Hanukkah or Kwanzaa, the month of December can bring a lot of trash to landfills. We can help cut down on the amount of boxes and paper we throw away by giving consumable gifts. Homemade crafts, food items, experiences or lessons and making donations in someone’s name to a favorite non-profit are all great gift ideas that don’t get thrown away. Beth Kowalski, a local mom of three, says she used to always hand out homemade chocolate turtles as teacher gifts. Now she says she prefers gift cards (they can even be reloaded for future uses). “I am able to order gifts cards via a fundraiser for my son’s middle school band,'' Kowalski said. “It’s a win-win for me. I’m not giving the teachers something to just sit around and I can support a cause at the same time!”

WELLNESS360 | NOVEMBER/DECEMBER 2019

Wrapping gifts can be done in

plain craft paper that you decorate with drawings and bows.

Amanda Waddle, a Policy Advisor for Zero Waste Gainesville and the Director of Zero Waste for the Repurpose Project, said to “Use what you have first.” “Reuse things and repair them if possible before buying new,” Waddle stressed. When shopping think of buying gently used as well. Thrift stores and estate sales are an excellent option when seeking out quality decorations. Look for sturdy, well-made items that are made with natural materials; ones that are classic and timeless you will use over and over. “Then if you still need to buy something new, shop local from a small business with locally sourced items.” When it comes to Christmas trees, Waddle said there are a few trains of thought that will allow you to consider the environmental impact. The look and smell of a live tree can be very important for families. If you want to go live, consider the source of the trees. We even have local farms here in Gainesville you can buy from! “Just do your research and make sure you agree with the growing practices of the tree farmer you are buying from,” Waddle reminds us. Some people

cannot tolerate live trees in their homes for a variety of reasons. When buying an artificial one, look for one that is a high quality item you can reuse for years to come. Don’t just buy the cheapest option with the thought that you can replace it the following year. Many of these come pre-lit and the lights can be repaired or added if you need a different look down the road. If you like to use lights, for either indoors or outdoors, try to purchase the most energy efficient LED lights you can. Some stores may even have light recycling programs where you can safely dispose of broken lights. Beyond the decor, we can still consider the impact of our holidays. Wrapping gifts can be done in plain craft paper that you decorate with drawings and bows. Save and reuse gift bags, bows and paper. Who doesn’t have a bag of old gift bags in their closet? When having a party, use real plates, serving dishes and cutlery if at all possible. If that isn’t feasible, Waddle said to “Check what you are buying to see that it is real paper plates, napkins and cups. Paper can be recycled, but those with plastic can not. We want to avoid using single use plastic if at all possible.” The holidays can be a time where we indulge and spend time with family and friends without having a huge environmental impact. Just planning to live more simply and utilize what is around us makes that easy. Who knew my crafty husband who always uses the trimmings from the tree lot to make our front door wreath each year was being so environmentally conscious?

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Lifestyle

Going on a Jet Plane? Tips for Staying Healthy During Holiday Travel BY APRIL TISHER

It is estimated that 46 million people will fly during the holiday season. That is a lot of hands touching everything from airplane tray tables to door handles to luggage racks. The potential for millions of germs to be spread during this time is unavoidable. So what can you do to keep yourself and your family healthy while traveling? In my previous career, I traveled all over the country via airlines on a weekly basis. I would stay hydrated, bulk up on vitamins, use hand sanitizer religiously and maybe the most unusual thing was to smear a little Neosporin ointment on the inside of my nose before each flight. I read somewhere it would help prevent inhaled bacteria. I didn’t know if that was just an old wives tale or not, but let’s take a look at some valid information on staying healthy. Della Tuten, a board-certified Family Nurse Practitioner and co-founder of Celebrate Primary Care, says the very most important factor to staying healthy is good nutrition and hydration. Avoiding junk and processed food and making sure to eat appropriate amounts of fruits, vegetables and healthy protein sources along with plenty of water will ensure your own immune system is in top shape! Taking extra vitamins or supplements aren’t usually necessary, but probably aren't harmful either unless you have a medical condition that prevents them. Be sure to talk with your own healthcare provider before taking any supplements. Other things to keep you healthy include: • GETTING YOUR FLU SHOT AS EARLY AS POSSIBLE. It takes two weeks for it to be fully effective.

• PRACTICE GOOD HAND WASHING. Wipe down surfaces with anti-bacterial wipes and avoid touching your face if possible. • GET ENOUGH SLEEP. Sleep is essential to keep our immune systems strong; we should get 7-8 hours each night! Most importantly, Tuten said “To find whatever it is that brings you peace; listening to music, reading, etc., and take the time to be mindful and do it.” Holidays can be stressful and traveling only adds to that. Keeping a healthy mind definitely helps to keep your body healthy as well. “Mental health is as important as physical health; they are very much entwined.” Cigna.com offers some more proven advice to keep healthy while traveling: • STAY ACTIVE. If possible you should get up to move and stretch your legs to prevent a blood clot (or DVT). If you aren’t allowed to leave your seat, try stretching out your feet and rolling your ankles to keep the blood flowing properly • HYDRATE, HYDRATE, HYDRATE. The stale air in the cabin can wreak havoc on your body! Drink water to keep your thirst at bay. A little spray bottle of water to mist your face and saline nose drops will help keep your skin and nostrils from drying out. • HAVE A SNACK, BUT NOT TOO MUCH. You don’t want to end up air sick. This isn’t the time to try out new foods either. This holiday season a little forethought can help you stay well and allow you to enjoy the time with family and friends! Happy travels!

THE CULPRITS Forbes and Money Magazines looked at a 2015 study that analyzed bacteria levels on airplanes and this is what they found to be the dirtiest:

1. SEAT BACK TRAY TABLES

A bacteria containing a skin superbug, Influenza and Noroviruses, as well as mold and staph were found.

2. OVERHEAD AIR VENTS 3. SEAT BELT BUCKLES 4. AISLE SEAT HEADRESTS

These are worse than the middle and window seats because people passing by touch them with their hands.

5. BLANKETS

These may have been used by multiple passengers.

6. COFFEE, TEA AND TAP WATER The tap water is technically safe to drink, but the many holding tanks aren’t thoroughly cleaned, so more bacteria than you want may be present. PRO TIP: Keep a travel size pack of antibacterial wipes with you to wipe some of these surfaces down!

If you want to see first hand WHY planes can be so dirty, head over to @PassengerShaming on Instagram. You are forewarned; there are some things you cannot unsee. Barefeet, dirty diapers, toenail clippings and more explain why surfaces are not as clean as they may seem. 48

WELLNESS360 | NOVEMBER/DECEMBER 2019

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Ask the Expert

Ask the Financial Advisor BY JOHN "JAY" MURRAY

*Securities offered through IFP Securities, LLC, dba Independent Financial Partners (IFP), member FINRA/SIPC. Investment advice offered through IFP Advisors, LLC, dba Independent Financial Partners (IFP), a Registered Investment Adviser. IFP and Covenant Wealth Management are separate entities.

What does a financial advisor do?

A financial advisor is a coach, advocate and educator who provides expert guidance, detailed planning and prudent investment strategies. You may wonder, what should you do to begin preparing for the future? As a financial advisor, I will give you a guided tour of the financial industry and the many investments and products available to you. Together we can create a plan and set personalized goals for saving, investing, spending and gifting.

Navigating your finances can be daunting! When should you start making financial plans? When saving and investing for the future, time is the most important factor. The best time to start planning, saving and investing is now! This is because we can earn interest on our invested money, and then earn interest on that interest, and so on. This strategy is known as compound interest, described by Albert Einstein as one of the most powerful forces in the universe. Today is the best day to start benefiting from this powerful wealth building strategy!

Why should I invest? Why not just keep my money in cash? Like me, I’m sure you’ve grumbled from time to time about how prices seem to increase every year! What we save should increase

WELLNESS360 | NOVEMBER/DECEMBER 2019

in value at least as much as prices are rising. If your money doesn’t increase in value over time, you will not be able to buy as much in the future as you can today. Although it’s important to have an emergency cash reserve to meet urgent, unexpected life events, the bulk of our savings should be prudently invested to preserve our future purchasing power.

Should I pay off my loans before beginning to save for the future? Again, time is the single most important factor when investing! You may feel like you are acting responsibly by making extra payments to pay off debt sooner. Reducing debt is beneficial, however, there is also a missed opportunity for investment returns (remember compound interest!). I recommend that you save part of every paycheck first, then pay your bills and loan payments, then limit your spending to what’s left. This is an easy change to make and will help you start building wealth right away.

Are there any books you recommend for someone just getting started? Yes, I often recommend George S. Clason’s 1926 classic book “The Richest Man in Babylon.” I often give a copy of this book to prospective new clients during an initial consultation.

PHOTO BY PHILIP MARCEL PHOTOGRAPHY

John “Jay” Murray is an independent Financial Advisor with more than 14 years of experience serving highly compensated professionals, business owners, entrepreneurs, affluent families, and goal focused investors. A graduate of Columbia College, he earned the respected Accredited Asset Management Specialist (AAMS) certification from the College for Financial Planning. He is a co-founder and owner of Covenant Wealth Management.

Mind Matters

How to Combat Holiday Depression BY STEPHANIE CORNWELL

We Americans do not waste any time celebrating the holidays. Fall is basically a revolving door for different decorations and traditional foods. The copper-colored, plastic leaves and cinnamon candles are almost immediately knocked off the shelves for wreaths, and the Christmas tree is fair game before December has even arrived.

casseroles, smell the Christmas trees and hear loud family gatherings.

For me, the holiday season starts after October 31. As soon as things get spooky, I can already taste the Thanksgiving

Uma Survadevara, M.D., is a UF Health Psychiatrist and believes that seasonal depression can be regular depression that is

Religious celebrations, time off from work and school, gifts– I could go on about why I love the holidays so much. But as I grow up, I have become less jaded and my childhood wonderment surrounding the holidays fades. Long lines, expensive lists and high expectations add up. The holidays can be magical, but they can also really drain us.

amplified by the stress that comes with the holidays. It is no surprise that her number of patients increase during the holiday season. Dr. John Sharp, a psychiatrist at Beth Israel Deaconess Medical Center, is quoted on Health.com saying that seasonal fatigue and irritability could be attributed to lack of sun exposure. SAD, or Seasonal Affective Disorder is common and can be treated by spending more time outside during daylight hours. The holidays, at their core, are supposed to be a time for appreciation and love. If they are bringing you down, this is your year to turn it around!

Whether you love the holidays or dread them, there are ways to make this time more enjoyable and less overwhelming.

Plan ahead

Make your lists, schedule your time and understand that no one expects you to do everything. The holiday rush and last minute cooking, shopping and cleaning is unnecessary.

Take care of yourself

This means exercising daily, eating well, staying hydrated and doing a little something extra for yourself, even if that’s something small like getting your nails done.

Don’t let the holiday expectations take you away from the things you love

When we get stressed, we tend to let the laundry lists of responsibilities take all of our time. Sleep. Go to a movie one night. Read a chapter of that book. Do something that you enjoy, and do it for you!

Switch things up.

What is it about the season that really bothers you? Maybe make a change. Nobody is forcing you to stay in a routine or habit that isn’t serving you or your family. Be creative and get out of your comfort zone.

WELLNESS360 | NOVEMBER/DECEMBER 2019

Mind Matters

Does Decorating For the Holidays Truly Make You Happier? BY TAYLOR MCLAMB

year can be excruciatingly hard for those people. For those suffering a loss, decorating further acts as a reminder of their loss of connection. “We are all searching for a sense of belonging and decorating is almost like the art of creating a sense of belonging,” Springer said. “A lot of people don’t feel like they belong, a lot of people feel very alone at different holidays and do not want to participate because it’s too upsetting.”

The holidays seem to start earlier and earlier every year. Grocery store shelves are stocked with an assortment of pumpkins and fall decorations during the peak of summer. Luckily, for those who crave the holiday season and spend November googling when it’s socially acceptable to start stringing up Christmas lights, psychologists have found that people who decorate early for the holidays are statistically happier. “It does create that neurological shift that can produce happiness. I think anything that takes us out of normal habituation, the normal day in, day out…signals our senses, and then our senses measure if it’s pleasing or not,” said psychologist Deborah Serani in an interview with TODAY Home. Decorating for the holidays is a tradition that has been a large part of our culture spanning hundreds of years, which involves a multitude of different religions, customs and beliefs. Isabell Springer, who is an awardwinning marriage and family therapist based in Los Angeles, enforces the fact that it’s less about the decorations and more about the emotions it incites. “The traditional process of decorating and what decorating is for people, that can be about excitement, anticipation, love, joy, happiness, connection, closeness in families, friendships and loved ones, because it is about anticipating creating an emotional experience,” Springer said.

WELLNESS360 | NOVEMBER/DECEMBER 2019

Springer gets to the core behind the idea of decorating, emphasizing that it’s about creating an emotional experience, where the main triggers are closeness, connection and community. For those fortunate to have that intimacy with family and friends, decorating represents that connection that they have in their life, or for some, it can be a way to provoke those feelings that aren’t usually present, such as either creating an experience that we long for or reliving the nostalgia of decorating when we were younger. “We want to feel like we are participating in a way that we belong, part of a nation, whether it be just having one little decorative pumpkin, or the little Christmas tree, or the little dollar store flag for Fourth of July,” Springer said. “It’s very symbolic in terms of, it helps us feel connected on a national level, and on a local level and on a personal level.” Springer stresses that it’s especially important to reach out to anyone you feel may be experiencing a loss or feeling alone during the holiday season, as this time of

It’s important to ask ourselves how we’re using our decorations. Are you using your decorations to create a greater sense of wellbeing and happiness for yourself and others? Or are you decorating simply as a way to overcompensate and feel good enough? Whether decorating for the holidays truly makes you happier depends on the person, but there’s no doubt that it can create a joyous experience. Springer suggests volunteering to help decorate in a place where people have experienced that loss of connection, for example, either at a hospital, an assisted living home, or a homeless or domestic violence shelter, where you can help elicit this sense of intimacy. “Everything is about creating closeness and connection, so when you come together to do an activity, you’re connecting, you’re getting to meet someone. That’s what it’s all about, it’s not about the decoration. It’s about the closeness, connection and sense of community,” Springer said. “We use decorations as a pathway for that experience. We’re just using the decorations, it’s not about the decorations.”

It’s about creating an emotional experience, where the main triggers are

closeness, connection and community.

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WELLNESS360 | NOVEMBER/DECEMBER 2019

Spotlight 360

Racing For Passion And For Purpose PHOTOS COURTESY OF ROB JEROME AND AMANDA ROBERTS

With her support team and family behind her, Amanda Roberts has become a national champion. Knowing that she always craved more out of the sport of racing, Roberts found her niche as a member of the USATF Masters track and field team and set her sights on winning gold! And, she did just that.

Tell us about you!

I’m a mother of three (ages 6, 8, and 12) and an athlete. My main focus in life is my family. Keeping everyone healthy and making sure everyone is where they need to be, with everything they need for whatever part of the day it is. All three kids do various extracurricular activities; so, between school and sports, our mornings and afternoons are full and hectic! But, while the kids are at school, I get to dedicate a few hours each day towards my training.

How long have you been racing/ running?

My love for sprinting began when I was just a little girl. I loved racing the other kids, especially the boys, because I’d usually win! For me, finding that special something I knew I was good at meant a lot to me, and I just kind of latched onto it. I couldn’t wait to get into middle school so I could join the track team. I took a long break from competing after high school, but that love for running fast never left.

What do you enjoy most about racing/ running?

Racing definitely helps channel my competitive nature, but the training is what helps keeps me balanced. The track is a great place to go and burn off stress—a place where you can go and just be aggressive! There are some evenings when, after a particularly trying day of parenting, my husband will get home from work, and I’m like, “The kids are yours! I’m going to the track!” I guess I’m someone who needs physical activity to stay centered, and running track helps to meet that need.

What keeps you motivated?

My next meet. Defending my National titles. The goals I’ve set for this coming season.

WELLNESS360 | NOVEMBER/DECEMBER 2019

Spotlight 360

Tell us how you got into racing/ running?

I began running again as a way to get back into shape after my first baby was born. I did some 5k’s and even the Gate River Run once, but things never clicked for me. I wasn’t fast at running distances; I wasn’t able to compete in a way that was fulfilling to me. There are elite distance runners, and then there are runners. I fell into the latter category. For plenty of people that is a fine place to be, but for me it was very unsatisfying. Then I learned about USATF Masters Track and Field, which is the National track and field circuit for athletes ages 35 and up. After that, the prospect of getting back into sprinting and competing on the track was too appealing for me to ignore. I knew I had to do it.

What is your favorite event? Definitely the sprint hurdles and the 100- meter dash. Both events are so technical and fast.

What was your biggest moment in running/racing? What did it mean to you?

My biggest moment was this past summer, becoming a National Champion and winning gold in the 100m and 200m races. It was my first outdoor National Championship meet and the biggest meet of my life. So, it was incredible to win my first golds there. We took gold in our 4x100m relay too, which was a really fun experience.

What is a goal you would like to complete in the near future?

The big goal for 2020 is to compete and medal at the World Masters Championships in Toronto this July. That will be a huge meet for me, with an expected 4,000+ athletes from all over the world coming to compete.

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

PHOTO BY ROB JEROME

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

This may sound lame, but I like to spend at least part of the weekend resting at home. And if there’s a track meet on TV, then that’s a truly perfect day of downtime.

What is your favorite food? There are so many… Let’s go with tacos today. I may give you a different answer tomorrow!

Is there anything else you would like to share?

The USATF Masters community is always excited to welcome new participants at their local and national meets. If you are interested in competing, you can visit their website (https://usatfmasters.org/wp/) for lots of information on how to get started, as well as a list of upcoming events. There are athletes at every level who participate in this exciting sport, from former collegiate and professional athletes, to those who are just starting out for the very first time. How competitive you wish to be is up to you!

To anyone thinking about making a lifestyle change, I’d say you owe it to yourself. Being active and eating healthy will absolutely make you feel better in so many regards. Don’t wait until the New Year. Do it now! WELLNESS360 | NOVEMBER/DECEMBER 2019

Community

We Tried It!

OUR OVERALL THOUGHTS

BULLETPROOF COFFEE

(AFTER ONE WEEK)

If you keep up with current food and drink trends, you might have heard of something called Bulletproof Coffee. Here at Irving Publications, we were introduced to this interesting drink by our Executive Assistant, Sayeh Farah, who has been drinking Bulletproof Coffee every morning for the past three years. She swears that this concoction keeps her full all morning, and she notices that it keeps her hair, skin and nails healthy, too! So, of course we thought it was about time we tried it to see what all the hype was about. Here is what we thought about Bulletproof Coffee, after drinking it for one week!

Creamer CRAZE:

As you can see, our office of only six coffee drinkers had seven different creamers in our fridge at the beginning of this experiment.

IN ONE CUP OF BULLET PROOF COFFEE: (BLEND ALL INGREDIENTS UNTIL FROTHY)

PROS

CONS

HOW DID IT TASTE?

You get the great taste of coffee, but the butter and oil cuts out the bitterness.

If you don't already love the taste of coffee without adding cream and sugar, you will most likely not like Bulletproof Coffee. You can not add any sweeteners or creamers.

HOW DID IT LOOK?

When you blend this coffee in a high powered blender, you get a nice frothy foam on the top, which can make drinking Bulletproof Coffee very pleasant!

If you are a slow coffee drinker, and you like to baby-sit your mug all morning, you might see some oil separation on the surface of your coffee after a while. This makes your cup of coffee look like an oil slick.

HOW HARD WAS IT TO MAKE?

After you acquire all of the ingredients and a blender, it is a fairly simple process. You just throw everything into the blender, let it rip and then you’ve got a frothy cup of coffee.

We ordered most of the ingredients online, which can be a little more annoying than just running to the store. Also, we had major blender issues for the first couple days of trying this drink, so morale was low until we could use a functional blender to make this drink.

HOW DID IT MAKE YOU FEEL?

After drinking Bulletproof Coffee for a couple of days, we did notice a difference in the way we were feeling. Some of us felt more full and awake in the mornings, and some of us thought that our hair was shinier! It might be all in our heads, but… who knows!

In the beginning, the Bulletproof Coffee did make some of our stomachs hurt. If you commonly get a stomach ache when you drink coffee or any caffeine, this might not be the drink for you.

8 oz. of coffee 1 scoop of collagen protein 1 tsp of brain octane oil 1 tsp of ghee or unsalted butter (optional).

In a nutshell:

There were a lot of conflicting opinions in the office about Bulletproof Coffee, which is proof that it is not for everyone! Of course, it is important to consult your doctor and listen to your body whenever you make a big change in your diet, but if it’s something that you want to try, go for it!

OVERALL: 56

WELLNESS360 | NOVEMBER/DECEMBER 2019

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Community Saturday, November 2 UF vs Georgia

Saturday, December 7- Sunday, December 8 Craft Festival

3:30 p.m. Jacksonville, FL Floridagators.com

Fine, Farkash & Parlapiano presents TH E 4 TH A N N U A L BE N E F I T E VE N T FOR TH E

HUMANE SOCIETY OF NORTH CENTRAL FLORIDA

Thursday, November 28 Thanksgiving Day

Thursday, November 7 a.m. Thursday, November 7th, 2019 | 6 PM –8:30 Woofstock 10 PM Campus Tacachale

Alachua 29220 NW 122nd St,Runsignup.com/Race/FL

Saturday, November 30 UF vs Florida State

T H A N K Y O U T O O U R E A R LY S P O N S O R S !

Friday, November 8 Starry Night

Sunday, December 8 GLAM Craft Show

10 a.m.-5 p.m. First Magnitude Brewing Company Glamcraftshow.com

Saturday, December 14 37th Anniversary of the Cinderella Ballet

November 7, 2019 Save the Date!

Thursday, November 28 Turkey Trot

6-10 p.m. Fe River SantaSantA Fe River Ranch Ranch, Humanesocietyncfl.org

10 a.m.-5 p.m. Exactech Arena at the Stephen C. O’Connell Center Oconnellcenter.ufl.edu

Time TBA Ben Hill Griffin Stadium Floridagators.com

Showing at 1:30 p.m. & 7 p.m. Curtis M. Phillips Center for the Performing Arts Danscompanyofgainesville.org

Monday, December 16 Cirque Musica Holiday Wishes

7:30 p.m. Exactech Arena at the Stephen C. 6-10 p.m. O'Connell Center For sponsorship information and further details, please call Margot DeConna at 352-415-2460 | woofstock2019.com Florida Museum of Natural History Cirquemusica.com Wednesday, December 4 Floridamuseum.ufl.edu

Sounds of the Season

Saturday, November 9 UF vs Vanderbilt

Thursday, November 14 World Diabetes Day

Saturday, November 16 The Sangria 5k Dash

8-11 a.m. Island Grove Wine Company Islandgrovewinecompany.com

Saturday, November 16- Sunday, November 17 38th Annual Downtown Festival & Art Show 10 a.m.-5 p.m. Historic Downtown Gainesville Gainesvilledowntownartfest.weebly.com

Thursday, December 5 Lang Jewelers and Irving Publications Wish List Party 5-8 p.m. Lang Jewelers Langjewelers.com

Friday, December 6 Jingle Bell Ball

6:30-10:30 p.m. Historic Thomas Center

Saturday, December 7 SEC Football Championship Time TBA Atlanta, GA Secsports.com

Saturday, December 21 3rd Annual Christmas on the Square

6 p.m. CountryWay Town Square, Newberry FL Norfleethomes.com

Saturday, December 21- Sunday, December 22 The Nutcracker Times vary Curtis M. Phillips Center for the Performing Arts Performingarts.ufl.edu

Wednesday, December 25 Christmas Day

Tuesday, December 31 Downtown Countdown 9 p.m. - Midnight Bo Diddley Plaza Visitgainesville.com

Friday, November 22 TrashFormations

6-8 p.m. Florida Museum of Natural History Floridamuseum.ufl.edu

Tuesday, December 31 New Year's Eve 58

WELLNESS360 | NOVEMBER/DECEMBER 2019

THANKSGIVING PHOTO BY FREEPIK.COM; SPARKLER PHOTO BY MALTE LU FROM PEXELS

Time TBA Ben Hill Griffin Stadium Floridagators.com

7 p.m. Phillips Center Arts.ufl.edu

VOTED ONE OF THE

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ART FAIRS IN AMERICA!

Cedar Key, Florida (60 miles SW of Gainesville on SR24)

Saturday, APRIL 4, 2020 (10am-5pm) Sunday, April 5, 2020 (10am - 4pm)

[

• Juried show welcoming 120 fine artists and craftsmen •Artist demonstrations both afternoons 1-4 pm •Live music, good food & kids activities in beachfront city park •Free, family & pet friendly

Benefits the Cedar Key Arts Center

352.543.5400 cedarkeyartsfestival.com | cedarkeyartsfestival@gmail.com

Fine, Farkash & Parlapiano presents THE 4 TH ANNUAL BENEFIT EVENT FOR THE

HUMAN E SOCIET Y OF NORTH CENTRAL FLORIDA

THANK YOU TO ALL OF OUR SPONSORS FOR YOUR GENE ROUS SUPPORT!!

For Woofstock 2020 sponsorship information and further details, call Margot DeConna at 352-415-2460. humanesocietyncfl.org

WELLNESS360 | NOVEMBER/DECEMBER 2019

We Hang Holiday Lights! WE’LL BRING YOUR HOLIDAY DREAMS TO LIGHT!

For a FREE estimate & design consultation

CALL 352.325.2225

LIGHTS • DECORATIONS • ANIMATED DISPLAYS MUNICIPAL • RESIDENTIAL • COMMERCIAL WELLNESS360 | NOVEMBER/DECEMBER 2019

Irving Publications, LLC

Published on Nov 5, 2019

Wellness360 Magazine November/December Issue 2019

The Holiday Issue! Wellness360's Big Holiday Gift Guide, Locals Riding for a Cure, Tone Up Your Booty and so much more!

Wellness360 Magazine November/December Issue 2019

Published on Nov 5, 2019

The Holiday Issue! Wellness360's Big Holiday Gift Guide, Locals Riding for a Cure, Tone Up Your Booty and so much more!

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