Wellness360 Magazine November/December 2020

November/December 2020 • Volume 5 • Issue 4 wellness360magazine.com

'TIS THE

SEASON!

11 HOT

SUBSCRIPTION BOXES TO TRY PG. 54

2020 Gift Guide Watch Those

HOLIDAY PORTIONS Do You Know Your

CHAMPAGNE?

10,000 STEPS A DAY THE EASY WAY

LAUNDRY STRIPPING: IS IT JUST A TEASE?

PUTTING SOLUTION IN RESOLUTION

FREE YOURSELF OF FINANCIAL ADDICTION 1 WELLNESS360 | NOVEMBER/DECEMBER 2020

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Wellness360 is published by Irving Publications, LLC. © 2020

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

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

WELLNESS360 | NOVEMBER/DECEMBER 2020

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NOVEMBER/DECEMBER 2020

31

features

31 The Wellness360 Guide to the Holidays The ultimate guide to this holiday season. Find gifts for everyone on your list, Champagne recipes and tips for healthy habits in the new year!

CONNECT WITH US /wellness360magazine ON THE COVER

Head over to page 40 and pop a bottle with us as we dive into everything champagne: history, cocktail recipes and more!

@wellness360mag @wellness360mag /wellness360mag WELLNESS360 | NOVEMBER/DECEMBER 2020

5

NOVEMBER/DECEMBER 2020

in every issue

HEALTH

LIFESTYLE

10 Sauna and Salt: How

45 Laundry Stripping: What Is

Innovative Spa Therapies Can Benefit Your Health

12 Walk it Out: Improve Your

It and When To Do It?

46 Give Yourself the Gift of

a Lifestyle Change

Gait With These Tips

FITNESS

14

14 Putting Solution into

Resolution: See Ya, 2020.

Let's Go, 2021!

16 Get 10,000 Steps In a Day

the Easy Way

18 Fitness: Back to Basics 20 10 Ways Your Body is Telling

You That You're Out of Shape

STYLE + GEAR 22 Shake It Up, Baby: Our

28

Top 6 Protein Blender & Shaker Picks

NUTRITION

Smell the Cardamom

26 For the Love of Honeycombs!

28 Holiday Indulgences: Think

6

WELLNESS360 | NOVEMBER/DECEMBER 2020

48 Ask the UPS Store Owner

MIND MATTERS 50 Regain Control of Your

Downtime and Improve Your Mental Wellness

52 Recharge, Refresh, Reset:

Beating The Quarantine Blues

COMMUNITY 54 We Tried It:

Subscription Boxes

58 Calendar 24 Getting Spicy: Wake Up &

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FINANCE 44 How to Recognize and Deal

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7

Editor's Note

thanks, but bye 2020!

There is no other way to say it, and I know I am not alone, but 2020 needs to go bye-bye!

I am sure that we have all faced challenging years in our lives, but this, my friends, may be the year that takes the prize as being the most challenging one in more ways than one. The uncertainty, the stress, the pivoting and new normals. Some days, I didn't know if I was coming or going. To say it surely tested all my senses to the core is an understatement.

And, while I can go on and on about what stressed me out the most and what I am so glad to see go...I decided to look for some good, straight-up humor in this crazy year and write a little poem about it. Finding the nuggets of life that might have brought smiles, while sometimes uncertain, to my face.

Oh, 2020‌ How do I love thee‌ let me count the ways I love thee for releasing Hamilton on Disney+.

I love thee for teaching us the need to watch our toilet paper and Clorox‰ wipe consumption.

I love thee for pushing for the use of QR codes as restaurant menus, and I love thee for encouraging us to partake in take-out ordering and not cook at home!

I love thee for reminding us that washing our hands and covering our mouths when coughing is very important to our health.

I love thee for the last season of Schitt's Creek!

I love thee for reminding us to exercise our right to vote.

I love thee for keeping my typing skills on point as I navigate the workday through Slack!

I love thee for still giving me a reason to buy makeup for all my Zoom calls.

I love thee for making it OK to go to work only wearing a pretty top, makeup and pajama pants.

I love thee for all the miles I did not put on my car and for saving money on gas to fill it up!

I love thee for making it mandatory to not throw a huge, crazy, over the top, budget-popping birthday party for my kid! (Sorry kid.. better luck next year!)

I love thee for ALL the amazing free conferences and learning opportunities I have signed up for!

I love thee for pushing my emotions to the limit and making me realize that I am stronger than I thought.

I love thee for challenging me to think outside the box and trust those around me.

I love thee for making me stop, slow down and really understand what is important in my heart.

And, while we are still uncertain where 2021 will take us, I have faith that this amazing community of families, business owners, leaders, teachers, mentors, doctors and everyone in between will rise up and be stronger than ever!

8

WELLNESS360 | NOVEMBER/DECEMBER 2020

Nicole Irving, Publisher, EIC

PHYSICAL

BRAIN CHARACTER

WELLNESS360 | NOVEMBER/DECEMBER 2020

9

Health associated with lower death rates from cardiovascular disease and stroke. Indeed, experts at Harvard Health say that saunas can lower blood pressure and widen blood vessels.

Sauna rooms may not be for everyone. Check with your doctor if you are planning on using a sauna room especially if you have high blood pressure, heart problems, diabetes, are pregnant or may become pregnant. If sauna rooms are given the okay, people should still be careful with how they use sauna therapy.

This is also anti-inflammatory which makes salt therapy great for people suffering with allergies, asthma, COPD, cystic fibrosis, sinus infections, etc. The particles are also so tiny they aid with skin issues like psoriasis, eczema, acne, etc.,” said Megan Forcey, owner of Relax Salt Rooms in Gainesville.

Relax Salt Room features a salt room for adults with 17,000 pounds of imported Himalayan salt on the walls and floor. Guests visit for 45-minute sessions where they circulate the same amount of salt in the air in 45 minutes that someone would get being at the beach for 72 hours straight breathing in the beach air. A children’s salt room helps kids with breathing or skin issue.

These 30-minute sessions feature a room with beach toys they can play with in the salt.

Harvard Health warns to stay only for 10-15 minutes, cool down gradually while ingesting at least two cool glasses of water a day, and never visit a sauna after alcohol use or while taking medicine that may prevent perspiration or produce SALT THERAPY overheating.

CAN BE GREAT FOR PEOPLE SUFFERING WITH ALLERGIES, ASTHMA, COPD, CYSTIC FIBROSIS & SINUS INFECTIONS

Sauna and Salt:

How Innovative Spa Therapies Can Benefit Your Health

BY TRACY WRIGHT

Sometimes a spa day is all you need for a day of relaxation, both physically and mentally. But some therapies actually can benefit other aspects of health.

Two popular therapies include visiting specialty rooms that may have health benefits by breathing in either heated or salted air. This includes the more traditional sauna rooms and the newer salt rooms.

Sauna rooms work by emitting heat—in temperatures ranging between 150 degrees to 195 degrees Fahrenheit— that penetrates the skin and works to relax muscles. A 2015 study published in JAMA Internal Medicine reported that regular visits to a sauna may be

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WELLNESS360 | NOVEMBER/DECEMBER 2020

On the other hand, salt rooms are a “relatively” new therapy to U.S. consumers as they have begun to pop up in more communities recently. In fact, salt therapy is not new at all.

The American Lung Association reports that a 1943 Polish physician observed that salt mine workers did not experience the respiratory problems or incidence of lung disease like coal miners.

Salt has been used in health therapies for many years—in scrubs, solutions and baths.

The advent of halotherapy, salt rooms, began in Europe and has spread worldwide. A salt room is where a generator releases 99.9% pharmaceutical grade sodium chloride into the atmosphere in tiny microns.

“Guests breathe in this salt which then aids in breaking up mucus in the air ways and sinus cavities.

Forcey does warn that people understand it’s not an instant fix.

“Just like medication and exercise, our bodies are not just fixed by doing salt therapy just one time. If a guest has on going issues like severe allergies or asthma, it may take several sessions to get to a point where they only need it weekly or monthly,” Forcey said.

The American Lung Association agrees that salt therapy can be beneficial by “pushing fine salt particles through the air that are inhaled, which fall on the airway linings and draw water into the airway, thinning the mucus and making it easier to [break up], thus making people feel better.”

Just like with sauna therapy, the American Lung Association does recommend checking with your doctor before visiting a salt room to make sure this therapy is right for you.

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Health

Walk it Out: Improve Your Gait With These Tips

BY DR. RAFAEL CUI, PT, DPT PHYSICAL THERAPIST AT KINETIX PHYSICAL THERAPY

Most doctors agree that walking is a great way to improve or maintain your health. This is especially important as many of us are now working from home. But what if your “gait”, or the way someone walks, is contributing to some of the aches and pains you may feel in your body. There are some ways that you can work to change or improve your gait to make walking painless.

“Overpronation” is a common term that many in the walking and running community have heard of ad nauseum. If we look down at our feet, overpronation is when the arches of our feet collapse inwards as we take a step. In severe cases, this can have a cascading effect that can lead to our knees collapsing and our hips rotating inwards. Overpronation can lead to a common type of foot pain called “Plantar Fasciitis.” The hallmark sign of Plantar Fasciitis is pain near the heel of the foot that is especially painful during those first few steps in the morning.

(Overpronation)

If this sounds like something you may be suffering from, the first thing you will want to do is to take a look at your footwear. Many people suffering from Plantar Fasciitis can benefit from shoes with more arch support during their walks. Orthotic insoles are also a good option for greater arch support and have the added versatility of being able to be inserted in other shoes like your more formal shoes to improve your gait.

WELLNESS360 | NOVEMBER/DECEMBER 2020

GASTROCNEMIUS STRETCH

After reviewing your footwear, it is possible that your gait could also benefit from a stretching routine. You’ll likely want to stretch out your calf muscles. Many people know how to perform the calf stretch by either going into a lunging position while keeping your heels down or propping your foot against something and leaning forwards.

A pro-tip for calf stretching is to make sure to perform the stretch first with the knee straight on the back leg and then again with the knee bent. This will ensure you are stretching both calf muscles, the gastrocnemius and the soleus. These stretches should be performed gently and should be discontinued if you start experiencing pain. It is generally recommended to hold stretches for a cumulative time of one minute.

Walking is still a great way to get a boost in both your physical and mental health, and hopefully these tips can help with any aches and pains that you experience in your gait. If you continue to have pain, whether in your feet or somewhere else in your body, your

12

physician or a Physical Therapist can help find the root cause and come up with a game plan to help keep you moving.

SOLEUS STRETCH

STRETCH ILLUSTRATIONS BY MEGAN SAPELAK

This should be prefaced by saying that everyone is different and there is no one-size-fits-all approach that will work for everyone. Some individuals may have anatomical differences that predispose them to a specific type of gait, and many people walk with slight differences with no pain at all. BUT, if you are finding yourself dealing with pain during or after walking, it may be worth it to review some common biomechanical faults in walking techniques.

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Fitness

TED TALKS THE HUMOROUS SIDE OF HEALTH

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

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

Putting Solution into Resolution See Ya, 2020. Let’s Go, 2021!

BY TED SPIKER

We’ll remember this year as the one with masks and mute buttons, with Zoom meetings and zapped-fromthe-calendar events, with social distancing and societal anxiety—and with so many changes, stresses, and disruptions that slapped the living shish kebab out of us.

amount of success as an FSU fan in a section of Rowdy Reptiles. I tend to follow the same pattern as many resolution-makers do: Pick a goal, stick to it for a bit, lose momentum, fall prey to a pile of fried pickles, abandon the resolution.

We all, to varying degrees, endured trying times and out-of-this-world angst. And while we don’t know exactly what awaits us in 2021, we do know this: We’re stronger for making it through this year.

So that’s why I’ve concocted the perfect cocktail for making a New Year’s Resolution:

So maybe instead of feeling like an unlucky armadillo on the wrong end of a Newberry Road speeder, we should channel the strength that we have built. It’s natural to feel beat up and worn down. It’s natural to downshift into survival mode. It’s natural to want to wallow in queso dip.

But maybe we should look back and celebrate how mighty we are, how resilient we can be, how downright dogged we can be when crap morphs to crappier and crappier escalates to crappiest.

After all, it’s the time of year when you start sketching out a new set of resolutions. Ease up on the enchiladas!

One scoop of ice cream instead of 37! I will drown my stress in the lap pool rather than the martini glass!

While I’ve thought about and written about New Year’s resolutions many times during my health-writing career and my yo-yoing health, I’ve probably had the same

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WELLNESS360 | NOVEMBER/DECEMBER 2020

1 DON’T MAKE ONE Don’t use January 1 as some grand declaration of a new health habit. Just pick a small thing you want to start, and commit to taking that little action. One day at a time. No massive mountains to climb.

2 MAKE 12 Instead of trying to tackle a whole year, make a commitment for a month. Then choose another goal for February and another for March and so on… What habits will stick? All of them? None of them? Hard to say, but chances are, choosing mini-goals over the course of a year will help make major changes.

3 DREAM THE DAMN DREAM What do you really want? Better health? Smaller pants?

An epic journey? Whatever your why is, keep it front and center.

That way, you’ll always see it—right next to the enchiladas.

WELLNESS360 | NOVEMBER/DECEMBER 2020

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Fitness

Get 10,000 Steps In a Day the Easy Way

BY AMANDA ROLAND

10,000 seems to be the magic number… when it comes to steps, of course. Now, every fitness tracking watch and app pushes us to get to that 10,000 steps mark, but sometimes it just seems impossible – especially for those of us with desk jobs or extremely busy schedules.

So why 10,000 steps? Fitbit, one of the leading fitness product companies in the world, said in an article that it can help you shed fat. Hitting your goal of 10,000 steps a day can burn up to 3,500 calories a week, which is equal to one pound of fat. So, if you stick to your goal, you could be losing one pound a week!

The average American walks anywhere from 3,000 to 4,000 steps a day, according to the Mayo Clinic, but if you are struggling to hit those 6,000 to 7,000 extra steps, we have some creative ways for you to meet your goals throughout your day!

Set a Timer on the Hour

When you're working at your desk, sometimes you can go hours without even standing.

This is not beneficial for your step goals or your body in general! Did you know that sitting for too long during the day can lead to “increased blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol levels,” according to the Mayo Clinic. To avoid all of these things, set a timer or alarm on your phone to go off every hour on the hour.

When this timer rings, it’s time to stand up! Take 5-10 minutes to walk/jog in place while you are working at your computer, or take a quick lap or two around your office/house/ block. This will get your blood flowing and help you get a few extra steps in every hour before you get back to work.

If you take a 5-minute walking break every hour from 8 a.m.-5 p.m., you will have stepped anywhere between 5,000-6,000 extra steps (depending on your height and walking speed.)

Take an Active Lunch Break

Most people get 30 minutes to an hour for their lunch break, and that is plenty of time to get in a large number of steps. While it may take a little self-convincing to walk on your break instead of sitting and relaxing, your body will thank you later. You can choose to eat your lunch while you are working on the clock so that when your lunch break starts, you are fueled and ready to go! Or, if you have a long break, take the first half of your break to walk it out, and then come back and eat your lunch. While it may take some tedious scheduling, it is important to make the time to reach your goals. Pro-tip: Leave your phone at your desk or in your pocket as you walk to give your eyes and mind a screen-break.

If you walk for 30 minutes during your break, you will have stepped anywhere from 3,000 to 4,500 extra steps (depending on your height and walking speed.)

Joggingin-Place Intervals

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You may feel a little silly doing this one, BUT it is sure to make you break a sweat while getting in your steps – and it only takes 15 minutes! Before your morning or night shower, set a timer for 15 minutes and jog in place, alternating between one minute of jogging and one minute of stepping. Also, this exercise will increase your heart rate, making it easier for your body to burn calories throughout the day! It’s a good idea to do this before a shower because you WILL get sweaty.

Doing this exercise in the morning or at night can get you an extra 3,500 to 4,500 extra steps (depending on your height and walking/jogging speed.)

WELLNESS360 | NOVEMBER/DECEMBER 2020

Some other quick ways to get your steps in:

According to Verywell Fit, an online fitness resource:

15 minutes of yoga: 1,140 steps on average 15 minutes of table tennis: 1,815 steps on average 30 minutes of shopping: 2,100 steps on average 15 minutes of skateboarding: 2,280 steps on average 15 minutes of lawn mowing (push mower): 2,280 steps on average 15 minutes of jump rope: 4,545 steps on average 15 minutes of housecleaning: 1,365 steps on average 30 minutes of cooking: 1,830 steps on average 15 minutes of bicycling: 3,630 steps on average

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Fitness

Fitness: Back to Basics

BY LINDSEY JOHNSON, MS

The arrival of COVID-19 changed the way the world operates. One of the disruptions was the closure of gyms and fitness facilities.

For those who have built fitness routines centered around these businesses, many have questioned how to maintain a good routine with new limitations.

Although restrictions are continually changing, the future remains uncertain.

Fortunately, there are some basic exercises that are available anytime, anywhere.

Incorporating these into the weekly routine can provide additional tools to help adapt for whatever surprises 2021 brings!

The Department of Health and Human Services’ Physical Activity Guidelines for Americans recommends 150-300 minutes per week of moderate intensity aerobic exercise (or 75-150 minutes of vigorous intensity, or an equivalent combination thereof) along with at least two days of strength training per week. These basic exercises can help you achieve those goals by using bodyweight as the strength resistance.

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SQUATS LUNGES

Lunges are a popular bodyweight exercise that helps build strength and stability through the activation of a variety of muscle groups. Lunges can also be performed anytime and anywhere with no equipment and limited space.

While performing lunges, hold your torso upright and step forward with one foot, ensuring that the knee doesn’t extend over the ankle on the front leg. In a slow and controlled fashion with uplifted chest, lower your body until your back knee touches the ground. Drive through your front heel and glute to push yourself back up to a standing position.

Lunges have many variations beyond the front lunge. The movement can be reversed for a backward lunge, sequenced together for a walking lunge, adding momentum for a jumping lunge, or used in the opposite direction for a side lunge or curtsy lunge. Each variation works slightly different muscles, so incorporating them all into your routine will provide the greatest benefit. Aim for three sets of ten repetitions per leg.

Squats are another excellent bodyweight movement that engage multiple muscle groups simultaneously. Squats are great strengthening exercises because they prepare us for many daily activities such as going from sitting to standing or entering and exiting a vehicle.

There are two primary types of bodyweight squats. The standard squat will begin with feet hip-distance apart, feet facing forward. Sinking the weight into the heels, squat down, keeping the chest lifted. You’ll want to continue sinking down until you are below parallel, then push through the heels to stand fully upright while squeezing the glutes.

Another variation is the sumo squat. For this movement, legs will be a little wider apart with feet turned outward at a 45 degree angle. The other mechanics remain the same.

Sumo squats work slightly different muscles and are also a good option for beginners as the widened stance provides additional stability.

If needed, you can also squat down until you make contact with a chair, then drive upward. You can also hold on to a table or countertop for added balance.

Harvard Health recommends three sets of ten repetitions as part of an overall fitness program.

PLANKS

According to Harvard Health, planks are the best core strengthening exercise. Not only do they target the core, planks require multiple muscle groups to work together to support the body. They are a good representation of how the body moves in daily life. Having a strong core helps with improved posture as well as reducing pain in the hips and back.

To complete a plank, lie face down on the floor. Prop up on your forearms or extend your arms directly beneath the shoulders and allow your body to form a straight line from head to toe with gaze facing downward. The hips should be straight, not sunken or raised. Hold the plank for 10-30 seconds then rest. Aim to complete 2-3 sets. As your body adjusts, you can hold planks for 1-2 minutes at a time. You can complete planks daily, alternate days, or add to your regular fitness routine.

WELLNESS360 | NOVEMBER/DECEMBER 2020

Fitness RUNNING AND WALKING

To hit the weekly aerobic activity goal, a great place to start is with the fundamentals of human movement.

Regardless of your access to a fitness facility, running or walking can be done just about anywhere. If you have access to a safe outdoor space such as your neighborhood, a local park or the stadium, you can hit the pavement and get in some steps! Don’t let weather deter you. If outdoor conditions are less than ideal, try walking in the mall, a store or even within your own home. You’d be surprised how many steps you can accumulate cruising your local favorites! Pick up the pace for some power walking to increase heart rate.

If you’re looking to incorporate some running but aren’t sure where to start, try a Couch to 5K program that slowly increases the length of time you spend running versus walking. Easing into a running program will allow your body time to adjust to the increased intensity and minimize chances for injury.

PUSH-UPS

Push-ups are a great exercise that also engage multiple muscle groups. To perform a standard push-up, first get into plank position with arms fully extended and elbows tucked in close to the side of the body. Lower the body down until the thighs and chest touch the floor, then push back up. Aim for a tempo of two seconds on the downward motion and one second to push back to starting position. Performing full range push-ups is the equivalent of lifting approximately 50-75% of your bodyweight.

LEG LIFTS

If you’re not yet ready for standard push-ups, you can perform the same movement with knees on the floor, taking care to lower all the way to the ground before pushing back up.

Another variation is performing the standard push-up against a wall or counter. These variations work the same muscle groups and are approximately equivalent to lifting 36-45% of your bodyweight with each repetition.

It may take time to perfect leg lifts but use variations if needed. Start on the floor lying flat on your back. Lift both legs simultaneously until you reach a 90 degree angle, then return to approximately one inch off the ground, repeat. The goal is to move slowly through this exercise. Using momentum to get legs upright negates some of the benefits for the deeper abdominal muscles. If needed, place your hands underneath the tailbone for support. Brace your abdominals throughout this movement and keep your back flat against the floor. If needed, bend your legs. While this works slightly different muscles, it’s a good variation until you can safely perform the extended leg version. Aim for three sets of ten repetitions.

Focus on completing as many repetitions as you can with perfect form. If you feel your form is starting to suffer, rest and then start a new set. The number of recommended push-ups varies with age, as they can be tough on the shoulder joint and rotator cuff.

While there are many push-up challenges circulating around the internet, daily push-ups are not recommended for the long-term. Muscle recovery is critical for preventing injury.

To build strength in the lower abdominal muscles and hip flexors, try leg lifts. These will challenge your core to create stability and flexibility over time. You will also build strength in the lower back as the opposing muscles work to stabilize the body.

BACK TO BASICS

Whether or not you complete all your activity at home, incorporating basic bodyweight movements has great physical benefits.

Knowing how to perform these movements safely can provide you with possibilities when other options aren’t available. Bodyweight movements are also a great way to incorporate some additional movement during travel or long stretches of desk work.

WELLNESS360 | NOVEMBER/DECEMBER 2020

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Fitness

10 Ways Your Body is Telling You That You're Out of Shape

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BY LINDSEY JOHNSON, M.S. | ILLUSTRATIONS BY GRACE DOWNEY

The human body is an amazing machine. It can accomplish great feats, heal itself, and provide insight into emotional and physical problems, if we take the time to listen. Your body will tell you what you need to know, like when it’s time to devote a little more energy to physical movement. Not only is it important to be in shape for the health benefits, but it also allows you the freedom to enjoy life fully. Here are 10 ways to know it’s time to shape up.

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If your heart and body are in supreme condition, you should be able to walk up a few flights of stairs without gasping for air. Climbing a flight of stairs is a good way to sneak in exercise.

Make it a habit to always take the stairs when you are only ascending one or two floors. Not only will you avoid the elevator germs and crowding, your physical body will become stronger.

You get winded walking up a flight of stairs.

You have trouble getting up off the floor.

03

You are prone to injuries.

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05

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As children, we spent a lot of time sitting on the floor. As we get older, we do this less often in daily life.

Make it a practice to occasionally do exercises on the floor such as situps, yoga, planks or even stretching. The practice of routinely getting up and down from a floor position will help ease the transition and keep you limber and flexible, which will help prevent falls and injuries.

If you are frequently experiencing injuries, your body may not be in the best shape.

When your body is in prime condition, you are significantly less likely to experience injuries. When your muscles are tight and underused, you may get hurt more easily and take longer to recover from a workout.

Believe it or not, regular exercise gives you more energy.

If you’re feeling chronically exhausted, your body is not operating at optimal capacity. Slowly increasing your movement can help restore energy and enthusiasm.

Serious athletes tend to have very low resting heart rates, meaning that their heart is pumping blood efficiently.

According to Mayo Clinic, the average resting heart rate for an adult is 60-100 beats per minute.

Athletes may have a resting heart rate lower than 60. If your heart rate at rest is 100 or greater, it’s time to call the doctor and create a plan to improve cardiovascular fitness.

Being in shape will help you enjoy quality time with the young ones in your life. Walking, throwing a ball, climbing on the playground, or pushing them on a swing are memorable and enjoyable activities, but not when it causes physical distress.

Gradually add more minutes to these activities to build stamina and enhance enjoyment.

You feel tired all the time.

You have a high resting heart rate.

You don’t have the energy to play with the kids.

If your body has sent you any of these messages, it’s time to listen and take action. Assess your current fitness and movement routine and consider methods for improvement. Depending on what your body is saying, you may need to increase your cardiovascular fitness or strengthen certain muscle groups to allow for ease of daily activities. Nobody knows your body better than you, but it’s important to tune in to the signals so you can treat your body kindly. Your body is yours for life and it’s the only place you have to live, so make it the best it can be! *Always consult your doctor before engaging in new physical activities

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WELLNESS360 | NOVEMBER/DECEMBER 2020

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You have difficulty balancing.

Try closing your eyes and balancing on one leg. If this is successful, lean forward and raise the back leg. Now try it with the other leg. If you struggle with balance, it’s time to make some corrections.

Good balance is critical as we age because it helps prevent falls and injuries. Completing isolation balance exercises, core strengthening exercises, and yoga and pilates are all great for improving balance.

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You have poor posture.

Slouching has become more common in our society as many people spend their days in front of a computer screen. Without proper care and attention to the muscles that support an upright posture, we may find ourselves hunched over. According to Harvard Health, besides musculoskeletal problems, poor posture can lead to other effects such as incontinence, constipation and heartburn. Focus on exercises that strengthen the muscles of the upper back and core such as scapula squeezes, planks and lat rows.

Unloading groceries is difficult.

Regular movement primes your body for activities of daily living. The chore of unloading groceries is probably not anyone’s favorite activity but being able to carry the groceries in easily from the car and reach the top shelves to hide the cookies from the kids makes it more tolerable. Gradually increase the number of bags you carry inside in one trip. If it’s safe for you, practice reaching high overhead so you can put away groceries on the higher shelves.

You crave junk food.

Many people love the occasional french fry or candy bar, but if your food fantasies center around junk food, it could be an indication that you’re out of shape.

Those who are on a solid fitness routine tend to make healthier food choices and crave foods that fuel the body. Indulging in unhealthy foods occasionally probably won’t derail your efforts, but if you are craving them frequently, there’s a good chance your body is out of shape.

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23

Nutrition GETTING SPICY

Wake Up & Smell the Cardamom

BY AMANDA ROLAND

If you have ever tasted delicious Indian food or sipped on a warm cup of chai, you have experienced the complex and unique flavor of cardamom. Cardamom is an aromatic spice used in savory and sweet dishes. The flavor itself is hard to describe; some say it has a sweet taste with hints of mint and pine. The spice hails from India, but it now touches every part of the world in all kinds of dishes and drinks. In fact, cardamom is used in many holiday dishes as a warming spice, and it tastes great in drinks like apple cider and pumpkin spice lattes.

CHAI TEA LATTE FOR TWO

To use cardamom, you can buy it ground from your local supermarket, or you can buy whole cardamom pods.

To use the cardamom pods, you have to smash and crack the pods open in order to get to the inner cardamom seeds.

Once you expose the seeds, remove them from the pod and crush them with a mortar and pestle. With your fresh ground cardamom, you can add it to Indian-style dishes like curry and tikka masala, or steep it with black tea to make your own chai latte at home.

As well as being pleasing to the pallet, cardamom provides many benefits for us to enjoy. The spice is packed with antioxidants, which may help the body fight off free radicals and decrease one’s

YOU CAN BUY CARDAMOM IN THE SPICE AISLE OF MOST GROCERY STORES!

INGREDIENTS

3 teabags of black tea (or loose black tea) 1 cinnamon stick 6 cloves 4 cardamom pods 2 cups of water Sweetener of choice 1 ½ cups milk of choice Optional: fresh ginger

In a small saucepan, lightly toast your cinnamon stick, cloves and cardamom pods on medium heat until the spices become aromatic. Stir the spices occasionally to make sure they do not burn.

tea. If you would like, you can steep a small piece of fresh ginger with your tea if you have it. Ginger is another common spice used in India.

When your tea is done steeping, sweeten it according to your taste with your favorite sweetener. We recommend using honey or agave.

Next, add 2 cups of water to the saucepan, add your teabags/loose leaf tea and brew your tea how you like it. Use more or less tea depending on how strong you like your

Next, strain the tea mixture through a finemesh strainer to remove any spices or tea leaves.

Return the mixture back to the saucepan if you need to reheat it.

DIRECTIONS

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WELLNESS360 | NOVEMBER/DECEMBER 2020

To serve, prepare your milk by warming it and frothing it. Pour the warm tea into two mugs, and then pour the frothed milk on top, stirring to combine. Sprinkle with cinnamon, and enjoy!

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25

Nutrition

For the Love of Honeycombs!

BY NICOLE IRVING

Oh Honey! It’s sweet, it’s sticky and it’s produced by only one species of bee – the honey bee of course.

Ever wonder how honey is actually made? We were too!

Honey is the result of the following process as outlined by Guardian.com: Bees collect nectar from flowers with their tongues and store it in their honey stomach (different from their food stomach). When they are full of all that nectar, they travel back to the hive. When they arrive, they pass the honey they collected through their mouths to the worker bees who chew it for about 30 minutes or so. Then they begin to pass it from bee to bee until it gradually turns to honey. The honey is then stored in honeycomb cells which they make out of wax. They then use their wings to dry the honey which results in it becoming sticky. When it is ready and has turned into the honey we all know and love, they seal it with a wax lid to keep it clean. Smart little busy bees they are!

While most of us lean to that ooey-gooey golden yellow liquid to quench our honey craving, there are actually many ways to enjoy this sweet treat. According to the National Honey Board, you can have actual honey comb, crystallized honey or whipped honey just to name a few. What form you choose depends on the usage.

Honey is used as a natural sweetener, cough suppressant and wound-healing treatment, and it is natural source of energy, as it has 17 grams of carbohydrates per serving. It is important to note that according to Healthline.com, “Most of the honey you find in grocery stores is pasteurized. The high heat kills unwanted yeast, can improve the color and texture, removes any crystallization and extends the shelf life. Many of the beneficial nutrients are also destroyed in the process.” If you choose to indulge in raw honey, make sure you get it from a reputable source and are aware of the risks associated with it.

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WELLNESS360 | NOVEMBER/DECEMBER 2020

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237

Nutrition

CALORIES

Holiday Indulgences: Think Twice Before Getting Seconds

356

1 cup

CALORIES

121

1.5 cup

CALORIES 8.4oz.

77 CALORIES 0.9oz.

BY NICOLE IRVING

It’s no secret that when it comes to the holidays, we generally throw all caution to the wind.

152 CALORIES 4oz.

All bets are off in regards to our eating; even those with the strongest of dietary will power may succumb to plates of savory goodness. From mid November to mid January, between parties and family gatherings, the sweet treats and heavy savory meals are plentiful and calling our name at every corner. So, it should be no surprise that Americans, on average, gain one to two pounds during this time, according to Consumer Reports.

But, alas, not all is lost in maintaining our waistline and engaging in our holiday treats. Knowledge is power; so, knowing the calorie contents of what you are eating will help you know what is worth it and what may not be worth the extra helping!

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ROASTED TURKEY SERVING SIZE: 4oz.

CALORIES: 152 FAT: 0.8g CARBOHYDRATES: 0g

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Eat until full. Then stop! If you want to try everything, take mini servings to get a sampling of each.

Pick and Choose.

If you want to have eggnog, skip the pie.

If you can’t finish, ask for a doggie bag to take home and eat tomorrow.

Alcohol is full of empty calories. Multiple glasses can add up and the calories do count!

ROAST BEEF

STUFFING

APPLE PIE

GINGERBREAD COOKIE

CHARDONNAY

SERVING SIZE: 4oz.

CALORIES: 183 FAT: 4.6g CARBOHYDRATES: 0g

SERVING SIZE: 1.5 CUP CALORIES: 356 FAT: 17.2g CARBOHYDRATES: 43.4g

SERVING SIZE: 1/6 OF 8” PIE CALORIES: 277 FAT: 12.9g CARBOHYDRATES: 39.8g

SERVING SIZE: 1.4oz.

CALORIES: 140 FAT: 0.3g CARBOHYDRATES: 31.6g

SERVING SIZE: 5.1fl. oz.

CALORIES: 120 FAT: 0g CARBOHYDRATES: 3.8g

CRANBERRY SAUCE canned

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SERVING SIZE: ¼ CUP CALORIES: 110 FAT: 0 CARBOHYDRATES: 28g

SERVING SIZE: 0.9oz. ROLL CALORIES: 77 FAT: 1.6g CARBOHYDRATES: 13g

SERVING SIZE: 1/6 OF 8” PIE CALORIES: 279 FAT: 12.6g CARBOHYDRATES: 36.3g

SERVING SIZE: 4.1fl. oz.

CALORIES: 78 FAT: 0g CARBOHYDRATES: 1.2g

SERVING SIZE: 1 CUP CALORIES: 343 FAT: 19g CARBOHYDRATES: 34.5 G

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SERVING SIZE: 1 CUP CALORIES: 237 FAT: 8.8g CARBOHYDRATES: 35.5g

SERVING SIZE: 2 COOKIES CALORIES: 110 FAT: 4.5g CARBOHYDRATES: 16g

SERVING SIZE: 5fl. oz.

CALORIES: 124 FAT: 0g CARBOHYDRATES: 3.8g

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Holidays

32-39 2020 Gift Guide 40 Holiday Champagne 43 Goodbye 2020 WELLNESS360 | NOVEMBER/DECEMBER 2020

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CHAMPagne i s on e o f t he

E le g a nt Ex tra s

BY NICOLE IRVING

DID YOU KNOW?

- Charles Dickens

Different Kinds of Champagne: Champagnes range from sweet to dry to the taste based on how much sugar is added before the corking process.

DRY Brut Nature

SWEEt

1. You don’t feel thirsty

Carbonation makes you forget you’re thirsty.

2. You drink more

It’s easy to drink a whole bottle of Champagne because of its quaffable style.

3. You drink later

Sparkling wine goes along with late-night entertainment such as New Year’s parties.

So, How's It Made?

Champagne is typically made from three types of grapes that are grown in the la Champagne region due to its climate and soil.

Chardonnay (white) Pinot Noir (red) Pinot Meunier (red)

So, how to avoid a Champagne headache?

Drink lots of water, pace yourself and drink responsibly!

When blended together, they produce a flavorful Champagne treat.

Coupe But Which Glass?

Extra Brut Brut Extra-Dry (or Extra-Sec) Dry (or Sec) Demi-Sec Doux

According to winefolly. com, there are three main reasons why we seem to get a headache more often when drinking Champagne than other cocktails:

These vintage glasses became popular in the early 20th century and are said to be modeled after Marie Antoinette’s breast.

The coupe glass has a wide rim which allows the Champagne to breathe, have more interaction with oxygen and enhance in flavor over time.

tulip Designed to be a cross between a flute glass and coupe, the tulip Champagne glass allows for the bubbles to rise perfectly and release all the aromas that make Champagne so flavorful.

flute Today, the flute Champagne glass is the most popular stemware to use when drinking Champagne. It is a tall narrow glass with a point at the bottom of the glass that allows for the bubbles to collect then rise to the top. This allows for a savory taste and a beautiful presentation.

* Remember to drink responsibly and never drink and drive

Gu ide to th e Holidays | HOLI DAY CHAMPAGNE

GLASS ILLUSTRATIONS BY MEGAN SAPELAK

Champagne derives its name, not from the specific grape that it is made from, but the area of France that it is derived from. According to the website bespokeunit.com, “The sparkling wine carries the name of a local geographic region, la Champagne, which is 100 km (62 miles) east of Paris, France.

However, the official wine-growing borders sprawl far beyond these regional boundaries covering a 35,000 hectare (84,000 acres) landmass. This is strictly defined by what is called an Appellation, a highly protective officially controlled designation of origin.

This means that in order to be called Champagne, the sparkling wine has to follow specific production and geographical regulations.”

in life

Why does Champagne give me a headache?

Classic Champagne Cocktail 5 oz. chilled Champagne

Mimosa 5 oz chilled Champagne

Sugar cube

1 cup freshly squeezed orange juice

3 drops Angostura bitters

Orange quarter slice

Lemon twist Soak the sugar cube in Angostura bitters and place at the bottom of your Champagne flute.

Pour in Champagne and garnish with a fresh lemon twist.

In your Champagne flute, combine Champagne and orange juice, and finish off your class with a quarter orange slice garnish.

The perfect complements to champagne Fruits BERRIES AND STONE FRUITS Peaches Strawberries Raspberries Plums Blackberries

Cheeses AGED AND MILD WHITE Brie Camembert Aged gouda Baby Swiss

Caviar Osetra Siberian sturgeon Paddlefish

French 75 2 oz Gin 2 oz Champagne 1 oz Simple Syrup 1 oz Lemon juice Lemon peel Cherry

peach Bellini

Shortbread Pound cake Berries

1 cup frozen peaches 2 oz chilled Champagne 1 oz Peach Schnapps Fresh peach slice

Combine all ingredients except for the champagne, lemon peel and cherry into a cocktail shaker and shake.

Pour into Champagne flute and top with Champagne, lemon peel and cherry.

Desserts

Place frozen peaches and Peach Schnapps in a blender and puree until smooth. Pour into Champagne flute and top with Champagne and peach slice garnish.

G ui d e t o t h e H o l i days | HOLI DAY CHAMPAGNE

Falling A Little Flat?

Here is a simple trick to bring back the bubbles in flat Champagne!

If your bubbly is near the end of its sparkle and almost flat, simply drop a raisin into the bottle. “The remaining carbon dioxide will adhere to its ridges, then release themselves back into the Champagne as bubbles,� according to the website thekitchn.com.

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Goodbye 2020 H ello to Ne w H e a l t h y H a b i t s

BY AMANDA ROLAND

2020 has been a blast... said no one ever. We have all experienced some kind of setback this year, whether it be financial, mental, physical or emotional. I think for a lot of us, we are so excited for 2021 just to be able to leave 2020 behind us and never look back, and we are hopeful for an easier year ahead. We want fresh starts, new mindsets and new habits. Looking for some new healthy habits to adopt in the new year? We have some ideas for you.

Focus on Health

Positive Self-Talk

The COVID-19 pandemic has made us all stop and reevaluate our health. It is more important now than ever to take control of our mental, physical and emotional health as we head into 2021. Kicking bad habits to the curb like smoking cigarettes, not exercising, not going to the doctor for checkups and not focusing on mental health can all contribute to a healthy lifestyle. Let's start 2021 off strong by making overall health a priority, not an afterthought.

Many parents teach their children this simple phrase: “If you have nothing nice to say, don’t say it at all.” This same principle should be applied to the way that we talk to ourselves! We are our own worst critics, but having a negative view of ourselves can be detrimental to our mental health, body image and self-esteem. If you have a habit of picking your image apart in the mirror, beating yourself up over the little things or comparing your worth to others, it’s time for a change.

Use 2021 to shower yourself with positive self-talk and affirmations.

Here are some examples of phrases to say to yourself every day to help you on your journey:

“I love my body for allowing me to hug my family.”

Make Virtual Calls to Loved Ones

“I am important to many people, even when people forget to tell me I am important to them.”

“My self-worth is not determined by how many Instagram followers I have.”

“I am unique and special.”

“I believe that I am capable.”

“It's okay to fail, and I will try again soon.”

"I am enough."

With the age of social distancing, we have all adjusted to chatting with our loved ones virtually. And, with busy schedules and traveling complications, it may seem impossible to get around to visiting those who don’t live right next to you. A simple FaceTime, Skype or Zoom call to your faraway family or friends can mean the world to them. So in 2021, make a habit of calling at least one loved one a week to check-in and catch up.

Ditch Diets Diet culture has been around for the past century, working to get men and women to buy into certain food habits or even “fat-blasting” supplements. While these diets have worked for some, they are not sustainable for most people and can actually lead to more serious food-related issues like eating disorders. In 2021, ditch the fad diets and learn how to eat healthier for your body type. It is important to remember that every body, metabolism and digestive system is different, so there is not a one-size-fits-all eating program to subscribe to. Talk to your doctor about how to eat healthier for your body type, and most importantly, stop torturing yourself with your diet. Practice moderation, and eat things that make your body feel happy and healthy.

G ui d e t o t h e H o l i days | GOODBYE 2020

Drink More Water Humans can not survive without drinking water.

According to the Mayo Clinic, men need 15.5 cups of water a day, and women need 11.5 cups. However, most people do not reach their daily water goals, and many people get water by drinking nonwater beverages.

Drinking more water on a daily basis can help brighten your skin, ease digestion, improve your immune system and so much more, according to Healthline, an online health resource. Also, what other beverage is completely free and zero calories? Make water your beverage of choice for 2021.

Finance

How to Recognize and Deal with Financial Addiction

BY TRACY WRIGHT

Compulsive shopping is even more difficult to diagnose or recognize because shopping is seen by many as a harmless and fun activity.

Many may assume that compulsive shoppers are mostly women, but studies have shown that this addiction affects about 6% of both women and men.

There are also several types of shopping addicts like compulsive shoppers who chase the sense of euphoria they feel when they purchase items; collector shoppers for those wishing to fill a set of items; image shoppers who buy expensive and branded items to fulfill self-esteem issues or try to fit in socially; and budget shoppers who are always chasing a deal and end up with items they don’t need.

When does shopping become a behavioral addiction? Shopping to improve your mood, purchasing an item to meet a level of satisfaction, obsessing about shopping, and not stopping the habit when you know you need to and when it affects your well-being, according to Good Therapy.

For both problem gamblers and shoppers, the behavior becomes problematic when people are risking themselves and their families for the sake of their habit.

With so many people having spent a great portion of the past year at home, boredom and restlessness can set in, leading to bad habits.

Besides indulging in an extra serving of extra potato chips or a second bowl of ice cream, many people may have looked toward risky financial behaviors like gambling or compulsive shopping to fill a hole in their lives. However, people may not be aware that taking this behavior too far could actually develop into a full-blown addiction.

Addiction is defined as “a compulsive, chronic, physiological or psychological need for a habit-forming substance, behavior or activity…” While many people link addiction to harmful chemicals like alcohol, drugs or nicotine, American Addiction Centers (AAC) tells us that addiction can occur in many forms.

“A behavioral, or process, addiction, can occur with all of the negative consequences in a person’s life minus the physical issues faced by people who compulsively engage in drug and alcohol abuse,” AAC reports.

Financial addictions are typically associated with gambling and compulsive shopping.

A study in the Dialogues of Clinical

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Neuroscience says both shopping and gambling addictions are defined as impulsecontrol disorders, though genetics, biology, trauma or stress can also play a part.

Gambling can take on many forms such as visiting the casino and playing slot machines, online poker games and sports betting.

Although the majority of gamblers are men, 25% of those suffering from gambling problems are women. The Mayo Clinic says that gambling triggers the reward system in the brain similar to drugs or alcohol.

Gambling becomes problematic when the behavior becomes compulsive. Betting more than planned, placing more frequent bets, or trying to beat losses by chasing other bigger gambles can lead to a depletion of savings, debt or even resorting to fraud to obtain more money for gambling. These can lead to ugly life consequences such as job instability or firing, marriage problems, bankruptcy, foreclosure and a destruction of the family.

What’s worse is these dire consequences can lead those to seek other addictive substances like drugs or alcohol to numb the pain, according to the Mayo Clinic.

For both problem gamblers and shoppers, the behavior becomes problematic when people are risking themselves and their families for the sake of their habit. Family members and friends can help their loved ones recognize their behavior has become a problem and offer to walk with them through therapy, AAC recommends.

Once the person realizes they have a problem, it’s best for them to visit a mental health professional to discuss their addiction. The professional will assess them to determine the scope of their addiction and to get to the “why” of the problem. From there, ongoing cognitive behavioral therapy is often recommended for treatment. This may include developing preventive treatment plans that include identifying triggers for said behavior like people, places or situations and how to deal with said triggers.

Other recommendations may include family therapy, support groups or even medication if the root of the addiction is tied to depression or anxiety.

If you or a loved one is suffering from a financial addiction, learn more about these behavioral addictions and ways to get help at americanaddictioncenters.org

Lifestyle

Laundry Stripping: What Is It and When To Do It?

BY LINDSEY JOHNSON, MS

Laundry stripping, a current popular fad in household care, has become a hot topic in videos posted recently on TikTok. But, what exactly is it? It’s not as risque as it sounds!

It is a simple method of soaking linens to remove extra body oils, residues, laundry detergent, fabric softener, and hard water buildup that can remain in fabrics even after a standard cycle in the washing machine.

Essentially it is a deep cleansing of fabrics.

And, because this method soaks deep into the fabric and causes grime to release as well as dye, the water in the bathtub becomes brown or grey. This dirty look in the water is a visual storyteller that grabs people’s attention. This phenomenon has gained popularity through these videos and stories of “unclean” laundry. But, does it work?

THE STRIPPING PROCESS To strip laundry, fill a large bucket or bathtub with hot water.

Prepare a mixture of ¼ cup Borax, ¼ cup washing soda (sodium carbonate) and ½ cup laundry detergent.

Stir mixture in water until it dissolves completely.

Allow laundry to soak until water has cooled, approximately four to six hours. Rotate gently periodically to ensure all surfaces are exposed to the solution.

At the end of the soaking cycle, add laundry to the washing machine without adding detergent and run through a rinse cycle. The laundry is now “stripped” of the buildup.

WHAT ITEMS CAN BE STRIPPED? Towels and bed linens are the best candidates for laundry stripping.

They come in close contact with body oils and are washed frequently, thus causing detergent, fabric softener and hard water to build up on the fabric.

They also tend to be more durable than clothing.

These practices can also be done with clothing but take caution in which fabrics are included. Delicate items are not good candidates for laundry stripping.

Because this deep cleaning method causes dyes to run, only soak similar colors together in the same load to avoid staining lighter items.

WHAT'S THE VERDICT? Stripping sheets and towels occasionally can be helpful, particularly if you notice dullness or residue on the fabric. In general, stripping these items once and continuing with quality laundry practices on a regular basis can help avoid future residue buildup. Smart practices include not overdoing it with detergent and fabric softener, not overloading the washing machine and using a deep cleaning detergent. Borax or washing soda (sodium carbonate) can also be added directly to a regular laundry load to help prevent or remove buildup. If you want to strip laundry, go for it! If it sounds like too much work, don’t sweat it. Your laundry is still cleaned routinely through standard laundry practices.

WELLNESS360 | NOVEMBER/DECEMBER 2020

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Lifestyle

FOR THE HEALTH OF IT

THE GREATER GOOD SCIENCE CENTER AT BERKELEY HAS IDENTIFIED SIX WAYS THAT HAPPINESS IS GOOD FOR YOUR OVERALL HEALTH:

Give Yourself the Gift of a Lifestyle Change

BY LINDSEY JOHNSON, MS

With the holidays approaching, you may be busy making your gift lists for all the special people in your life. Have you paused to think about what gift you will give yourself this year? After all, YOU are the most important person on that list! We often get busy taking care of others, but it’s important to take care of yourself first so you have the energy to devote to the people you love.

Is there something you’d like to do for yourself to improve your health and happiness? Maybe you’re ready to commit to quit smoking or create an exercise plan and stick to it. Perhaps you want to find some healthy recipes and start cooking at home. Are you ready to give meditation a try? Maybe you want to create a budget and get your finances in order. Sometimes the holidays bring out our civic-minded side and you may be looking for ways to give back to the community. Maybe there’s a certain hobby you want to pursue but haven’t cleared time in the calendar for it.

BUT I DON’T HAVE TIME…

You’ve heard the phrase: “If you don’t make time for your wellness, you’ll have to make time for your illness.” Taking care of yourself NOW is preferable to being sick later.

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Committing to doing something for yourself is necessary. As you learn to make yourself a priority and act in accordance with what makes you happy, you will see remarkable changes throughout your life. Committing to something that is important to you will spill over into other areas of your life as you experience more confidence and happiness. As you feel more fulfilled, these other pieces start to fall into place. Your positivity radiates to those around you, attracting more positive interactions.

Happiness is so important that it has been linked to several health outcomes.

The Greater Good Science Center at Berkeley has identified six ways that happiness is good for your overall health: protecting your heart, strengthening your immune system, reducing stress,

PROTECTS YOUR HEART

STRENGTHENS YOUR IMMUNE SYSTEM

REDUCES STRESS

FEWER ACHES AND PAINS

COMBATS DISEASE AND DISABILITY

EXTENDS LIFESPAN

fewer aches and pains, combating disease and disability, and extending lifespan. Happiness relaxes the body and the mind, making it more resilient and less susceptible to both physical and emotional intruders.

Based on those research findings, can you really afford NOT to do the activities that fill your cup?

Once you have decided what your “gift” will be, make a specific plan.

For example, if you want to learn to play guitar, write down exactly what that looks like in real life. Maybe you take lessons once a week for six weeks and practice for 30 minutes two other times throughout the week. Specific goals will help keep you on track and remind yourself that this new habit is fundamental to your routine. Record your progress in a calendar or journal. Take time to notate and celebrate your victories, what you learned, and how it made you feel. This can be helpful to reflect later when life gets busier or you slip into old patterns of neglecting your own desires.

If you prefer techie gear, you can also habit track using apps on your phone. Whether it’s counting your steps or the number of hours since your last cigarette, apps can be a great tool that are always within arm’s reach.

Having a hard time sticking to your habits? Reach out for support.

Whether it’s a formal online or in-person support group or leaning on friends and family, make your intentions clear and ask for help sticking to your goals. Even for goals centered around fun and happiness, make them a priority and have others help keep you accountable.

Share your successes as well as your struggles.

Go ahead, treat yourself. Sign up for that class, take up knitting, commit to quit, volunteer at the local shelter.

Whatever it is that improves your physical or emotional state, grab onto it and give yourself the gift of a lifestyle change. Life is short. Don’t miss out on all the amazing wonders available to you. Release the guilt and make yourself a priority.

You will never regret taking the opportunity to enhance your life.

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WELLNESS360 | NOVEMBER/DECEMBER 2020

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Ask the Expert

Ask the UPS Store Owner

BY TOM FRANCELLA, OWNER, UPS STORE TOWER SQUARE LOCATION

TOM FRANCELLA How long have you been at The UPS Store?

25 years.

If I want to make sure my package makes it to my relatives in time for Christmas, when is the LAST day I should send it out?

We anticipate that Monday, December 14, will be the busiest shipping day this year for Christmas packages. Some key shipping dates for UPS, as an example, are: ● DECEMBER 15 VIA UPS GROUND ● DECEMBER 21 VIA UPS 3 DAY SELECT® ● DECEMBER 22 VIA UPS 2ND DAY AIR® ● DECEMBER 23 VIA UPS NEXT DAY AIR® In previous years, these would be the last dates to have something guaranteed by Christmas, but this year, due to COVID-19, all carriers have lifted their guaranteed delivery dates. It is important to remember that a lot more people will be shopping online this year and many who would typically travel to see friends and relatives during the holidays will have to stay home and ship their gifts rather than hand-deliver them. Due to these novel situations, we are anticipating the volume of packages in the shipping system to be tremendously higher this year than normal, so we are urging our

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customers to plan ahead and ship out their gifts as early as possible.

Why is the cost of stamps continuing to rise?

Most carriers have annual rate increases, and this year we’ve seen an increased demand for mailing and shipping services. As with other carriers, it is important for the Post Office to adjust their stamp prices accordingly with the costs of gas, labor, maintenance, etc.

What is the most bizarre thing you have ever seen mailed?

We have seen a wide variety of unusual items for shipment over the years, including 200-year-old family bibles and very “abstract” art pieces. But, the most interesting thing we have ever shipped, I’d say, was a 12-foot taxidermy alligator being shipped by the Florida Department of Fish and Wildlife to a museum in the northeast.

Is there any reason I should be worried about my mail carrying COVID-19 into my house?

To my knowledge, at this time, I am not aware of anybody contracting COVID-19 from handling mail or packages. All I can say is that we strongly encourage people to practice proper hygiene and safety recommendations provided by the CDC, such as washing hands regularly.

When I insure a package, what exactly am I insuring it for?

Each carrier has different requirements and limitations for what they offer. At The UPS Store, we offer “Declared Value Coverage” for an additional cost. If an item is lost or damaged, The UPS Store can reimburse the value of the item if packed properly and proof of value is provided (i.e. receipt, sales price, etc.).

When The UPS Store handles both the packing and shipping of items, those packages qualify for our “Pack & Ship Guarantee", which entitles the shipper to reimbursement of packing, shipping and declared value if the package is lost or damaged.

I need to mail medical supplies to my kid at college, is that allowed?

The type of medical supplies may make a difference on how and when they can be shipped. Prescription medications can be shipped to the patient in most cases, but if the medication is a liquid or in a pressurized dispenser, it may have restrictions on how it must be shipped or packaged. Check with your carrier of choice to see what their requirements or restrictions might be.

WE ANTICIPATE THAT MONDAY, DECEMBER 14, WILL BE THE BUSIEST SHIPPING DAY THIS YEAR FOR CHRISTMAS PACKAGES.

Even Hidden Smiles need to be Healthy Smiles!

What if I only have a partial address, like no zip, will my packages still make it to destination?

All mail and package sorting systems are automated now, so it is very important to have a complete address, including ZIP code, apartment or unit number, etc. Any missing information could cause delayed delivery or being returned to the sender. Typically, a quick search online with the street address and city can provide the ZIP code information, if needed.

What is one common mistake everyone does when mailing a package?

A lot of people still like to wrap their packages in brown paper.

Because of the automated sorting systems, this is not recommended for shipping. If you wrap the parcel in brown paper, it is possible for the paper to be ripped off of the box during the sorting process, and the wrapping will go one way with the label, while the box goes another way with no markings on it to indicate where it is going or where it came from. Another common mistake happens when people reuse boxes that have been shipped to them to send a new package but forget to remove or cover up the old shipping label. The package will get returned back to the original shipping address instead of going to the intended recipient.

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Mind Matters Stacey Steinberg is a legal skills professor at the University of Florida Levin College of Law where she supervises the Gator TeamChild Juvenile Law Clinic. She is also the author of a new book, Growing Up Shared: How Parents Can Share Smarter on Social Media and What You Can Do To Keep Your Family Safe in a No-Privacy World, available everywhere books are sold.

ADDICT ALERT

HIDE OR UNFRIEND?

If you aren't ready for a complete detox, delete the app not your account

What’s the difference and why does it matter? If you want to virtually “walk away” from an online connection for a bit but plan on continuing the relationship, it might be best to simply hide an unhelpful friend for a month or two. But, if you are really done with a relationship, the un-friend button can be your new best friend. Unless you need to maintain the connection for work or extended family purposes, consider if it is time to severe a toxic online relationship entirely.

Regain Control of Your Downtime and Improve Your Mental Wellness

BY STACEY STEINBERG

For many of us, our evening pre-bed ritual of relaxing while reviewing our social media feeds has become something that feels not quite like a comfort but something we tend to fall into night after night. Is our scrolling helping us unwind?

Or, is it winding us up and making it more difficult to peacefully shift gears from alertness to slumber?

Perhaps it all depends on what you are looking at as you visit your virtual world at the end of the day. Who we choose to follow, unfollow, hide or unfriend can mean the difference between spending our free time catching up with friends in a meaningful way or spending our few moments of solitude feeling competitive, anxious and depressed.

While the simplest way to regain control of our evening rituals on the couch might be to keep the phone in the kitchen or to delete

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social media and not use it at all, this is not realistic for most of us. Whether we use social media for work or we enjoy having it handy for connection, it is hard to simply walk away from our newsfeeds when we shift gears away from the hustle and bustle of daily life.

In fact, for many busy parents, the evenings are the only moments we have in a day to connect with friends and family online.

Seventy two percent of us use social media, according to a PEW Research study report published in 2019, based on data collected between 2015 and 2019. That is up from just 5% of Americans in 2005. For many users, our online interactions border on an online addiction to technology and social media.

To the right are some simple tips to take back control of your scrolling. These suggestions might help you find ways to benefit from your online connections, but also help you keep it in check so that you can avoid the pitfalls that cause social media to get in the way of our mental clarity and relaxation.

Take a moment to review not only your friend lists but your page likes as well. It is easy to un-like a page. You can also continue to like a page but unfollow it in your newsfeed. This might be a good option if you do indeed like the business in your brick and mortar life, but don’t feel the need to stay virtually connected all the time to their sales, offers and events.

BREAK UP OR SOCIAL DISTANCE? Consider deleting your account for a few weeks (be sure to read the fine print and save your pictures elsewhere first), or if you are not ready to do that, delete your social media apps from your phone. This will make mindless scrolling a little more difficult to do, perhaps cutting down your time in the social media scrolling vortex that so many of us feel powerless to exit once we enter its hypnotizing grip. Scrolling through a browser can be more challenging, giving us perhaps the much-needed reminder that we need to spend our mental energy on other, less addicting activities.

Purging social media from our lives entirely might be the fastest way to regain our mental energy and clarity, but there are other helpful ways to take back control of our downtime.

Changing who we follow, unfollow, hide and unfriend, and changing the ways in which we scroll can make all the difference. The same Pew study mentioned earlier suggests that about 75% of us who use social media visit our online newsfeeds each day. It is critical that we look inward, identify what — if any — benefits it offers us, but also find strategies that can help us keep our scrolling in check.

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51

Mind Matters

Recharge, Refresh, Reset: Beating The Quarantine Blues

BY JACQUELINE SAGUIN

Quarantine tests our emotional bandwidth and intensifies our feelings.

Rage, anxiety and irritability can overwhelm us or make us do things out of character. But, guilt from taking a pause is all-consuming, a universal feeling. This imbalance not only stunts productivity but it harms mental health, thrusting us into a vicious cycle.

“Always validate whatever emotions you’re feeling,” said Gainesville Sage Wellness’s Dr. Jennifer Martin. “Usually, we ignore it, brush it to the side or tell ourselves we’re overreacting. That only causes the emotion to get stuck, and emotions don’t just go away on their own.”

Take a mental health day as often as possible, or at least once a week, said Robert Edelman, a mental health counselor and CEO of the Village Counseling Center.

Mental health days look different for everyone, but it means allowing time for self-care, mindfulness, rest and recuperation.

Not everyone has the luxury of taking time off of work each week, but consider scheduling time during the evening or weekend to recharge. Sunday night may be a good time to reassess needs for the week ahead, especially for those who work.

Martin recommended taking time off every quarter if not once or twice a year.

Although we cannot control the world around us, we can focus on ways to recharge amidst an uncertain time. Give yourself permission to adopt these self-care habits for your next mental health day!

Good Sleep and a Proper Diet

Be your own parent. Set a bedtime so you get a healthy 7 to 9 hours of sleep. Avoid heavy screen time before bed. Alcohol and tobacco use also interferes with sleep.

Meal planning holds you accountable for eating regularly. It’s all the basics for your foundation, said Edelman.

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Mental health days look different for everyone, but it means allowing time for self-care,

mindfulness, rest and recuperation.

Soothe Your Senses

Infuse a warm bath with smells like flowers and lemon that make you happy. Smells trigger comforting memories, and nostalgia is one the most powerful feelings. Revisit fond memories by looking at old pictures.

Immerse yourself in the world outside by gardening or listening to birds chirp.

Realistic goals

Feel your heart flip once you check off a box. The littlest step forward is enough to rebuild self-esteem and hope. Something as simple as walking around the block for 30 minutes or reading a new book every month gives you something to look forward to and practice, said Martin.

Journal

Surround Yourself with Good People

Hearing other people talk about their struggles normalizes what you’re feeling.

Socialize with people who support your self-care habits. Avoid self-isolation by video calling friends for quality face time. Keep your distance from toxic people who are negative or engage in unhealthy behaviors.

Prioritize self-checks. Don’t feel pressured to pen an entire diary entry. Instead, write down your thoughts, stress levels or mental symptoms. It’ll make you mindful of your mental health and help you process your feelings.

Find Altruistic Activities

Breathing Exercises

Entertain Yourself

Dampen high energy with breathing.

Breathe in through your nose for five seconds. Breathe out through your mouth for seven seconds. Do this for as long as you need. The exhale decreases your heart and relaxes you. Intense exercises like jumping jacks interrupt panic, anger or high irritability so you can bring yourself back to a steady state and analyze what you’re feeling.

Find Your Movement

Exercise decreases depression, according to Edelman. Focus on activities that are rejuvenating rather than relaxing to refill your emotional energy, said Martin. Take a vigorous walk or hike a few times a week!

Giving back to the community helps us cope with stress and anger while keeping us grounded, said Edelman. We can donate food or help at animal shelters without comprising safety.

Some people enjoy watching sad movies when they’re feeling down. Try watching a comedian you enjoy or an upbeat show.

Dance to upbeat music for a boost or listen to calm music to soothe you. Puzzles and games also keep your mind distracted.

Recognize When You Need Help

If you don’t feel comfortable talking to a friend or significant other, mental health counselors have virtual sessions, said Edelman. People open up more during these online calls, he said. Some clinics now offer in-person appointments with temperature checks, hand sanitization and mask requirements. Crisis centers remain open.

If you or someone you know needs help, contact the Alachua County 24-hour Crisis Line at 352-264-6789.

All About Women OBSTETRICS AND GYNECOLOGY

20 years of taking care of you!

• Nocturia: Is Nighttime Urinary Incontinence Disrupting Your Sleep?

• Our 10 Favorite Quotes About Women’s Health • Sick and Tired of Being Sick and Tired?

Drink More Water!

To learn more about these topics and more, visit our blog at:

AllAboutWomenMD.com

Two Convenient Locations: Gainesville, FL (352) 331-3332 6440 W Newberry Rd, Ste 111 Gainesville, FL 32605

I s y ouR child struggling?

Lake City, FL (386) 754-1744 4447 NW American Ln Lake City, FL 32055

SPEECH & LANGUAGE THERAPY OCCUPATIONAL THERAPY PSYCHOLOGICAL SERVICES

We have THE

solution To learn more, visit our website at:

FunTherapySolutions.com

PHYSICAL THERAPY APPLIED BEHAVIOR ANALYSIS (ABA)

(352) 505-6363

Tower Hill Office Plaza 250 NW 76th Dr., Gainesville, FL 32607 WELLNESS360 | NOVEMBER/DECEMBER 2020

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Community

WE TRIED IT! WELLNESS360 TESTED

Subscription Boxes

BY GRACE DOWNEY

Subscription boxes are the new craze, but the choices can be down-right overwhelming. Wellness360 has got you covered! We went on the search for the top subscription boxes, tested every snack (yes, every snack), tried every product and have delivered our favorite boxes, with all the details.

G E T F I T S TAY F I T

FitSnack SUBSCRIPTION TYPE: Monthly PRICE: $29.90 per box

Gainz Box SUBSCRIPTION TYPE: Monthly PRICE: $32 per box + $7 Shipping

SHIPS TO ALL MILITARY BASES AROUND THE WORLD!

3 Months: $31 per box, 6 Months: $30 per box, 12 Months: $29 per box (+ $7 Shipping)

3 Month Gift: $28.90 per box, 6 Month Gift: $26.90 per box, 12 Month Gift: $25.90 per box WHAT YOU GET: About 7-10 nutrient-dense snacks

WHAT YOU GET: Fitness apparel, gear, supplements and snacks

Ever wish you had a personal nutritionist to pick out your meals for the day? I sure do.

All of the snacks in this delicious snack box are selected by FitSnack's nutritionist and have health-conscious qualities like GMO-free, high protein, low sugar, gluten-free, organic, raw, vegan and all-natural. They even send new workouts each month from a personal trainer which is perfect for those upcoming New Year resolutions. Sign us up!

It is scary to hit the gym during a pandemic, but you can still stay in shape at home with Gainz Box. This box does a great job giving you a variation of apparel (in your size), equipment, snacks, supplements and all things fitness. Our box had whey protein infused popcorn which sounds weird, but I can't get enough of it! Gainz Box has several holiday boxes coming up and exciting collabs with Jason Khalipa, NC FIT (November box) and CT Fletcher (December box).

FITSNACK.COM/GIFT

THEGAINZBOX.COM

SUBSCRIPTION TYPE: Monthly PRICE: $34.95 per regular box

USE CODE WELLNESS360 FOR $7 OFF

#SuperSnacker Box: $59.95, up to 15% off for 3, 6 and 12 month options

WHAT YOU GET: Regular: 9+ premium snacks; #SuperSnacker: 18+ premium snacks

This box does not fail to deliver a variety of delicious, nutritious and fun snacks that you won't feel guilty finishing. (And we finished every last bite). Clean.Fit promises the snacks will never include GMOs, artificial preservatives, trans fat, fake sweeteners or high-fructose corn syrup. The all-natural and real snacks delivered right to your door makes the box a must-have.

CLEANFITBOX.COM

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WELLNESS360 | NOVEMBER/DECEMBER 2020

PRODUCT PHOTOS COURTESY OF MANUFACTURERS

Clean.Fit

Community S I P P I N ' AWAY O N H O L I D AY TRY SNACKS FROM AROUND THE WORLD!

Universal Yums

Sips by

SUBSCRIPTION TYPE: Monthly PRICE: Starting at $13.75 per box

SUBSCRIPTION TYPE: Monthly PRICE: $15 per box

Yum Box (6+ Snacks): $13.75 per box, Yum Yum Box (12+ Snacks): $22.92 per box, Super Yum Box (20+ Snacks): $35.75 per box WHAT YOU GET: Popular foreign snacks curated from different countries

3 Month Gift: $45, 6 Month Gift: $90, 12 Month Gift: $180 WHAT YOU GET: 4 different teas, equaling 15+ fresh cups "But what if I don't like the tea?!" Don't sweat it! Sips by has a free tea test that goes in depth into what you love and what you CANNOT stand in your tea, from flavors to caffeine levels to packaged or loose tea. Once you get the tea, they give you a great card that tells you all about the tea they chose for you. Grab a mug, grab a book and enjoy your tea journey.

Universal Yums is hands-down universal fun. We tested out the Yum Yum box from Russia, and it did not disappoint. With snacks ranging from mushroom croutons (not my favorite, but interesting to try) to mouth-watering chocolate and surprisingly good kebab-flavored potato chips, we had a blast. The Yum Yum box and the Super Yum Box also comes with a 16 page booklet full of snack descriptions, recipes, and trivia all about the country of the month. They even include a scoreboard for you to keep track of which snacks you like.

SIPSBY.COM

UYUMS.COM/WELLNESS360

12 NIGHTS OF WINE HOME FOR THE HOLIDAYS BOX

Vinebox SUBSCRIPTION TYPE: Quarterly (Seasonal) PRICE: $79 per quarterly box

Holiday Special Pictured: 12 Nights of Wine Home for the Holidays box: $129 WHAT YOU GET: 9 wine vials plus earn credits for full size bottles This box is, for lack of better words, super cool. Unlike most subscription boxes that come in cardboard, Vinebox comes in a sleek, silky-matte box that opens from the top. Luxury from the beginning. Inside there are nine vials that are honestly bigger than I expected, coming in just taller than a wine glass with enough wine to fill it. The vials allow you to taste nine different delicious wines without committing to the full bottle, and it allows your friends to become jealous of your subscription. Plus, you can even gift the box to your mother-in-law who, admit it, you never know what to get.

GETVINEBOX.COM

IT'S THE FOOD FOR ME

PRODUCT PHOTOS COURTESY OF MANUFACTURERS

21 & OVER

HelloFresh SUBSCRIPTION TYPE: Weekly Flexible Plan PRICE: Starting at $61 per box WHAT YOU GET: Ingredients and recipes for weekly meals

These recipes are so delicious, I found myself wishing for leftovers! However, HelloFresh delivers exactly what you need for the recipes so you don't need to waste any of the fresh ingredients. Each week, you log onto the website or app and hand-pick which meals you want from their large list of recipes. They offer plans for two or four people per meal, with a choice of two, three, four or five recipes per week. Plus, they even offer vegetarian, pescatarian, calorie smart, family friendly and quick meal options.

HELLOFRESH.COM WELLNESS360 | NOVEMBER/DECEMBER 2020

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Community

Breo Box

FabFitFun

SUBSCRIPTION TYPE: Quarterly (Seasonal) PRICE: $159 per box

SUBSCRIPTION TYPE: Quarterly (Seasonal) PRICE: $49.99

Coming in at almost three times the size (seriously) of most subscription boxes, if you are looking to "treat-yo-self", this is the extravagant box you were looking for.

Breo box advertises their box as full of cool gadgets and that is exactly what this is. While on the pricier side, you get everything you are paying for with all the tech, fitness and lifestyle products you didn't know you needed. With reputable brands included like Yeti and Oxo, you know these products are great quality.

Whether you are looking for a gift for someone else or just a present for yourself for making it through 2020, FabFitFun is sure to bring some joy into your life.

This large box delivers top gifts in beauty, self-care and home goods, with up to three customizations to your own liking. If you want more customizations, you can prepay for the Annual subscription and get five, early-access customizations. They even have add-ons you can include in your box. Right as you open the box, you'll already be wondering how soon the next one will arrive.

Annual Subscription: $579, Gift Boxes: 1 Season $159, 2 Seasons $309, 3 Seasons $449, 4 Seasons $589 WHAT YOU GET: 5-8 high-end lifestyle gadgets

BREOBOX.COM

Annual Subscription: $179.99 WHAT YOU GET: 8-10 full-sized, premium products

FABFITFUN.COM

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Bespoke Post

The Book of the Month

SUBSCRIPTION TYPE: Monthly Club Member PRICE: $45 for Club Members

SUBSCRIPTION TYPE: Monthly PRICE: $14.99

Even though the Bespoke Post boxes have a smaller amount of products than most subscription boxes, the products you do receive are grand. Boxes range from one product, such as the wireless headphones above, or several products pertaining to the box theme. Bespoke Post constantly has multiple box options live on their website that club members can choose from, and you won't be disappointed.

Sweater weather is coming up, and if you are like me, you're on the search for a great book to read this holiday season. With the Book of the Month, members receive five book selections each month, and they can choose one with the option of adding more on. The Book of the Month is a great way to expand your reading repertoire with fantastic books and authors you have never heard of.

$55 for Non-Members WHAT YOU GET: Diverse and wide range of quality products

BESPOKEPOST.COM

WELLNESS360 | NOVEMBER/DECEMBER 2020

3 Month Gift: $49.99, 6 Month Gift: $89.99, 12 Month Gift: $169.99 WHAT YOU GET: One book from the monthly selections (Add-on another for $9.99)

BOOKOFTHEMONTH.COM

PRODUCT PHOTOS COURTESY OF MANUFACTURERS

A BOX FOR EVERYONE

BLACK FRIDAY - CYBER MONDAY, GET $10 OFF 6 & 12-MONTH GIFTS

CORRECT GUM RECESSION QUICKLY WITH LESS PAIN!

PINHOLE GUM REJUVENATIONTM Gentleman's Box SUBSCRIPTION TYPE: Monthly or Quarterly PRICE: $29 per monthly box

$100 per Premium Quarterly box WHAT YOU GET: Monthly box: 4-6 apparel and lifestyle accessories; Quarterly box: 4-5 luxury goods catered to each season Calling all the dapper fellows out there looking to spice up their wardrobe and life. While this box is catered toward those who identify as male, anyone can open this box and start drooling. The outdoor-themed, premium box we tested was full of full-size, luxury items and even included a large blanket and a hammock with a mosquito net! Jealous? If the premium is a little too pricey, they also offer a monthly box that comes with smaller (but just as classy) accessories such as ties, dress socks, grooming supplies... you know... gentlemanly things. This box is definitely making its way onto my holiday gifts shopping list.

GENTLEMANSBOX.COM

IS PERFORMED WITHOUT THE INVASIVE CUTTING, STITCHES AND RECOVERY TIME REQUIRED WITH CONVENTIONAL GUM GRAFTING. Instead, the entire procedure is done through one or more small pinholes made in the gum in a process that takes just minutes.

The pinhole quickly heals and most patients report little or no pain and experience virtually no downtime.

PRODUCT PHOTOS COURTESY OF MANUFACTURERS

Gary I. Altschuler, DMD BOARD CERTIFIED PERIODONTIST

In a nutshell: I'll admit it. I'm absolutely HOOKED on

subscription boxes. I am already planning which boxes to send to my family and friends for holiday gifts. It's one big present that is full of presents — who wouldn't love that? And, of course, I am writing down the ones to add to my wish list.

Heck, I might even treat myself. Products shipped to me each month? Knowing me, I will forget I signed up for them, it will show up in the mail and then it's the ultimate gift from me to me. Yes, no matter what the price is, they can add up over the year (especially the more extravengent boxes). My verdict is: If you budget it, if you WANT it and if it will make you happy, hands down get it, dude. A happy you makes the world brighter, and at the rate this year is going, everyone deserves a little love.

CALL TODAY FOR A CONSULTATION. 352-371-4141 altschulercenter.com 2251 NW 41st St, Suite F Gainesville, FL 32606 WELLNESS360 | NOVEMBER/DECEMBER 2020

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

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

November 7 Haile Farmers Market

8:30 a.m. - Noon Haile Plantation hailefarmersmarket.com Head out to Haile to enjoy fresh, local produce, meats, honey, oils and more! This farmers market happens every Saturday!

12 a.m. - 11:30 p.m.

Virtual Event thevirtualrunchallenge.com The 2020 Virtual Turkey Trot Run: Revenge Of The Birds Virtual Turkey Trot 5k is going to be big this year! Visit thevirtualrunchallenge.com to register for the race.

November 3

ELECTION DAY November 4 Union Street Farmers Market at Celebration Pointe 4-7 p.m.

Celebration Pointe unionstreetfarmersmkt.com This farmer market is held every Wednesday, rain or shine!

November 5 Woofstock 2020

Virtual Event humanesocietyncfl.org Join the Humane Society of North Central Florida in the 5th Annual Woofstock! Visit humanesocietyncfl.org to get tickets to this virtual event!

November 7 UF vs Georgia

Time TBA Jacksonville, FL You can stream UF football games on the SEC Network, ESPN and CBS.

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10 a.m. - 5 p.m.

Virtual Event Gainesville, FL gainesvilledowntownartfest. weebly.com Enjoy this annual art show from the comfort of your own home this year!

Visit the Downtown Festival & Art Show Facebook page for more information.

November 8 The Florida Vintage Market

12-5 p.m.

Cypress & Grove Brewing Co. facebook.com/ thefloridavintagemarket Enjoy one of Florida’s most popular markets with the whole family. Enjoy vintage items, artists, food and more at this free event!

November 8 Bourbon & Beyond

7-10 p.m.

Virtual event facebook.com/RMHCNCF The RMHC North Central Florida Advisory Council will host a virtual Bourbon & Beyond tasting event! Go online to order your tickets now!

November 14 Jazz on the Green

7 p.m.

Celebration Pointe celebrationpointe.com Head to Celebration Pointe for food, drinks and live music by Elio Piedra!

This event repeats on the second Saturday of every month.

WELLNESS360 | NOVEMBER/DECEMBER 2020

November 14 UF vs Arkansas

Time TBA Gainesville, FL Cheer on the Gators in The Swamp! You can stream UF football games on the SEC Network, ESPN and CBS.

November 20 Gainesville Orchestra presents: POWER!

7:30-9 p.m.

Phillips Center for the Performing Arts gainesvilleorchestra.com You can purchase tickets for all Gainesville Orchestra performances online at gainesvilleorchestra.com!

November 20-21 CountryWay Town Square Pro Rodeo

8 p.m.-10 p.m.

CountryWay Town Square facebook.com/ Newberrytowncenter Enjoy this PRCA-sanctioned rodeo event in Newberry, FL. Tickets are $8-$12, and the event lasts for two days!

November 21 14th Annual Newberry Fall Festival

9a.m.-5p.m.

Newberry Road and Seaboard (Keene) Drive in Newberry, FL Enjoy vendors, crafts, music, kids games and more at this annual event! Social distancing is encouraged!

November 21 UF vs Vanderbilt

Time TBA Nashville, TN You can stream UF football games on the SEC Network, ESPN and CBS.

November 24 Tacos, Tequila, and Trivia!

7-10 p.m.

The Keys Grill and Piano Bar facebook.com/TheKeysGville Every Tuesday, enjoy contactless trivia at The Keys with tacos and tequila!

Follow The Keys on Instagram at @ thekeysgainesville to see the themes for each week.

November 26

THANKSGIVING November 28 UF vs Kentucky

Time TBA Gainesville, FL Cheer on the Gators in The Swamp! You can stream UF football games on the SEC Network, ESPN and CBS.

UNIVERSITY OF FLORIDA PHOTO BY ANNA MORERA

November 1 December 12 2020 Virtual Turkey Trot Run

November 7-8 39th Downtown Festival and Art Show

December 2 Union Street Farmers Market at Celebration Pointe

December 12 Jazz on the Green

4-7 p.m.

Celebration Pointe unionstreetfarmersmkt.com This farmer market is held every Wednesday, rain or shine!

7 p.m.

Celebration Pointe celebrationpointe.com Head to Celebration Pointe for food, drinks and live music by Elio Piedra!

This event repeats on the second Saturday of every month.

December 5 Haile Farmers Market

December 12 9th Annual Gator Clot Trot

8:30 a.m. - Noon Haile Plantation hailefarmersmarket.com Head out to Haile to enjoy fresh, local produce, meats, honey, oils and more! This farmers market happens every Saturday!

December 5 UF vs Tennessee

Time TBA Knoxville, TN You can stream UF football games on the SEC Network, ESPN and CBS.

12:30 – 4:30 p.m.

Depot Park eventbrite.com Join the Hemophilia Foundation of Greater Florida as they raise funds and awareness for multiple bleeding disorders! This event is free!

THE SHOP FOR ANIMAL LOVERS,

BY ANIMAL LOVERS

ALL PROCEEDS help rescued animals!

at Rooterville Sanctuary

WE HAVE ANIMAL THEMED PRODUCTS JEWELRY, APPAREL, DECOR AND MORE!

EVERY DOLLAR YOU SPEND WILL bE USED tO

December 12 UF vs LSU

Time TBA Gainesville, Florida floridagators.com/sports/ football/schedule/2020 Cheer on the Gators in The Swamp!

You can stream UF football games on the SEC Network, ESPN and CBS.

Help us continue encouraging compassion

December 18 LAST DAY OF HANUKKAH December 19 SEC Football Championship

Help the rescued animals at Rooterville Animal Sanctuary

Time TBA Atlanta, GA You can stream UF football games on the SEC Network, ESPN and CBS.

December 25

Get the love and care they deserve

CHRISTMAS DAY

December 10 FIRST DAY OF HANUKKAH

December 31

NEW YEAR’S EVE

Visitors Welcome

The Pink Pigs is a retail store supporting the Rooterville Sanctuary

Friday - Sunday, 10am - 3pm Melrose, FL

WWW.ROOTERVILLE.ORG

W W W. T H E P I N K P I G S . C O M

WELLNESS360 | NOVEMBER/DECEMBER 2020

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KIRSIKKA

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WELLNESS360 | NOVEMBER/DECEMBER 2020