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September/October 2019 • Volume 4 • Issue 3 wellness360magazine.com

the

FOOD ISSUE

10

PRODUCTS FOR THE

FOODIE LOVER CLEAR THE

AIRWAY

THE MOST

SKIN CARE

SO GOOD YOU CAN

EAT IT

DIVE INTO THE PERFECT

WORKOUT

1

GETTING OUT OF

PERFECT FOOD JOURNALING MASTER A CHIN-UP STOP OVER-EATING

ADD SOME

YOUR

GROCERY

STORE

PG. 47

WELLNESS360 | SEPTEMBER/OCTOBER 2017

HOW TO

COLOR TO YOUR DIET


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WELLNESS360 | SEPTEMBER/OCTOBER 2019


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

Nicole Irving Megan Sapelak, Grace Downey Shane Irving

ACCOUNT EXECUTIVE

April Tisher

EXECUTIVE ASSISTANTS

Sayeh Farah, Isabella Sorresso

WEB EDITOR & SPECIAL EVENTS

EVENT PHOTOGRAPHER EDITORIAL INTERNS MAKEUP ARTIST CONTRIBUTING WRITERS

MAILING ADDRESS

Amanda Roland Kara Winslow Morgan Hill Kara Winslow Grace Downey, Morgan Hill, Nicole Irving, Taylor McLamb, Chris Pregony, Amanda Roland, Megan Sapelak, Isabella Sorresso, Ted Spiker, April Tisher, Julie Walter, Tracy Wright

PHYSICAL ADDRESS

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wellness360magazine.com wellness360@irvingpublications.com Wellness360 is a registered trademark property of Irving Publications, LLC. All rights reserved. Wellness360 is published by Irving Publications, LLC. © 2019

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 | SEPTEMBER/OCTOBER 2019

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SEPTEMBER/OCTOBER 2019

47 features 28 Keep the Airway Clear

Know the signs of choking and learn how to help

47 Getting the Most Out of Your Grocery Store Tips and techniques to pick the best products, organize your cart and even save some money

CONNECT WITH US /wellness360magazine ON THE COVER

Find out how to effectively navigate your grocery store on pages 47 - 52!

@wellness360mag @wellness360mag /wellness360mag WELLNESS360 | SEPTEMBER/OCTOBER 2019

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SEPTEMBER/OCTOBER 2019

in every issue HEALTH

LIFESTYLE

10 Behind the Craving: Why You

40 Festive Foodie Finds 42 Oh the Places We'll Eat: How

Really Want That

12 When Your Favorite Foods

Food Tourism is Changing the Traveling Game.

Don't Love You Back

14 Life Hacks: Food as Skincare 16 A Guide to Your Gut: The Best

22

Foods to Help With Digestion

FITNESS 18 Keep Your "Chin-Up": Working

Your Way to a Full Pull Up

20 Dive On In, The Water's Great 22 Wanna Get High? Run This Way

Food Brings Back Memories

55 Feeling Stressed? Take Out

Your Apron!

56 We Tried It! Food Journaling 58 Calendar

Products for the Food Lover

NUTRITION 30 Join the Pumpkin Palooza 32 Eat the Rainbow 34 Think Before You Eat: The Ins and Outs of Food Journaling

36 Size Does Matter: Use Portion

Control to Stop Over-Eating

FINANCE

WELLNESS360 | SEPTEMBER/OCTOBER 2019

54 This Reminds Me Of...How

STYLE + GEAR

6

MIND MATTERS

COMMUNITY

26 Too Good to Eat! Trending

55

44 Ask the Chef

24 Ted Talks: 11 Things I (Sorta) Know For Sure About Food

32

ASK THE EXPERT

38 Expensive Taste: Why Food

Prices Are Rising


WELLNESS360 | SEPTEMBER/OCTOBER 2019

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Editor's Note

the grocery games I have visited this place early in the morning and sometimes right before closing time. Here, I have bought birthday cakes and gift cards, tissues and medicine. I have even been served small tasty treats, or were they hors d'oeuvres? Sometimes, I have even used it as a place of therapy and meditation (if you have three kids, you know what I am talking about. No shame in that game.). No, I am not talking about my doctors office, the pharmacy or even the mall… I am talking about my friendly neighborhood grocery store! Living within walking distance of “our” grocery store has been a blessing the last 18 years, and especially the last 15 with growing boys. We venture there all hours of the day, sometimes more than once, for all the random things a family of 5 with two dogs would need or want. Diapers, wipes, yogurt, wine, medicine, taco seasoning, wine, cookies for that school party, highlighters –and did I mention wine? It’s almost become ritualistic to visit it daily, but it’s probably not the most efficient use of our limited time.  Many times we walk the aisles, randomly picking up this or that. Sometimes, if we are lucky, we may have pieced together list of groceries somewhere between the kid’s wants of ice cream and apples. And, more times than not, we leave with a full grocery cart in tow, a receipt as long as the eye can see, and utter the words, “Where are we going for dinner?” Clearly, we need to up our grocery shopping game. 

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WELLNESS360 | SEPTEMBER/OCTOBER 2019

So, what is the secret to being the most effective grocery shopper in the world? Ahh… this is heavy. Follow closely! Enter the almighty grocery-shopping list, planning meals ahead of time, and this is the big one, checking the fridge and pantry BEFORE you leave for the store. Simple, yet effective tips that I am almost certain my 15-year-old could repeat. I know, not super mind blowing, and yes, I can’t seem to get on this gravy train yet (see what I did there), but in addition to these tips and more that are laid out in our “Getting the Most Out of Your Grocery Store” feature on page 47, my plan is to be a better grocery shopping connoisseur!

Nicole Irving, Publisher, EIC nbirving@irvingpublications.com


WELLNESS360 | SEPTEMBER/OCTOBER 2019

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Health be nice to think we can explain away these cravings as something our body needs to justify eating them, there is not a lot of research to back that up.

Some will say craving

salty food

means you psychologically want a satisfying

crunch

while others say you actually need

chloride.

Behind the Craving:

Why You Really Want That! BY APRIL TISHER

A craving is described as an intense desire for a specific food, and if you’ve ever done a no-carb diet you know what I mean. Many times we will try to substitute something healthier in place of the specific desired food or food type. More often, however, we end up giving in to the craving. What causes these specific cravings and how can we control them?

Information from The Cleveland Clinic explains that the reasons we crave sugar and salt have a physiological as well as a psychological component and are influenced by the environment we live in. In other words, it's more about what we want instead of something out bodies actually need or are being deprived of. The influence of our surroundings also play a role. Suggestive marketing, commercials and what's readily available to us can encourage cravings. Also, some cravings are actually just a behavioral habit. If you are used to reaching for a bag of chips at your desk in the afternoon, you may begin to associate the

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WELLNESS360 | SEPTEMBER/OCTOBER 2019

salty snack with the certain part of your day and view it as a craving. On the other hand, there are others that say cravings are caused by our body’s nutrient deficiencies. A few of the most popular examples is if you’re craving chocolate, your body needs magnesium. If you are craving red meat, then your body is iron deficient. If you are craving bread or pasta, your body wants nitrogen. Want sugary foods? You are missing chromium or carbon. Craving salty foods is popular; some will say psychologically you just want that satisfying crunch, while others say you actually need the chloride. While it would

However, there is some science to back the physiological part. Peter Pressman of the Cedars-Sinai Medical Center in Beverly Hills, California. and Roger Clemens of the University of Southern California School of Pharmacy explain that through the use of functional magnetic resonance imaging they found that "components of the amygdala, anterior cingulate, orbital frontal cortex, insula, hippocampus, caudate and dorsolateral prefrontal cortex are activated during periods of pining for food. It appears that there may be a network of neural regions that is involved with the emotion, memory and chemosensory stimuli of food craving.” There are some healthy alternatives to the junky cravings you are having that will satisfy your mind and your body. Instead of something sweet like candy, reach for fruit or sweet potatoes. Craving chips? Try raw veggies to give you that satisfying crunch and foods high in vitamin B. What about cravings for cheese or fatty fried foods? You may be missing out on essential fatty acids that foods like fish oil, whole eggs or avocados can provide.  There are also non-food cravings called pica. Pica is defined as craving or chewing substances that have no nutritional value. These can include things like paper, chalk, dirt or ice. These cravings can be especially common in pregnancy. Pica can point to an iron deficiency, but can also stem from stress or cultural factors as well.  As with any other health concerns, be sure to talk to your doctor about any cravings you may have. 


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Health

When Your Favorite Foods Don’t Love You Back BY APRIL TISHER

As a family member to someone who has an anaphylactic allergy to peanuts, food allergies are a regular topic of conversation in our home. Everyone knows the allergy plan, how to read food labels, where the EpiPen is, and to be conscious of what others are bringing into our home. Before eating out, we check menus online and ask servers about the type of oils used for frying. However, as common as food allergies may seem to some, the numbers are on the rise, and could be foreign to other households. There is a lot of misinformation and stigmas associated with food allergies, and to make it worse, there is so much we don’t know about what causes them or how to treat them.

Reactions can range from breaking out in hives or feeling itchy to more serious reactions involving facial swelling, airway construction and even death. A person’s reaction may increase in severity with each exposure to the allergen, and no two allergic reactions look exactly the same. One exposure may just cause hives and the next swollen eyes and lips. The exact cause of food allergies is not known; however both genetics and environmental influences have been proven to play a role. There are certain risk factors associated with developing food allergies, such as age: Young children are more likely than adults to have food allergies, although they can be developed at any age. Family

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WELLNESS360 | SEPTEMBER/OCTOBER 2019

history plays a role; having a parent or sibling with a food allergy increases your risk of having one. There are also related medical conditions that increase one’s risk of developing a food allergy. Eczema and asthma are among those diagnoses. You can develop an allergy at any age although developing them as a child is more common. It is also more likely that a child will “grow out of it,” than if the allergy is developed as an adult. It isn't unheard of for someone to have eaten a food for years and suddenly develop an allergy to it. LeAnn Lazar, mom of two, life coach and model grew up in a coastal town, eating seafood since she was a child. One night in her mid-twenties while at dinner she ordered shrimp, something she had eaten and loved her whole life. Within minutes, she started experiencing hives on her hands and around her mouth. A trip to the doctor confirmed an allergic reaction and she could no longer eat shrimp. People can develop an allergy to any food, but there are eight foods that cause most reactions in the U.S. These are milk, egg, peanut, tree nuts, soy, wheat, fish and shellfish. While it may seem obvious to just avoid these foods if you have an allergy, it isn’t always that simple. Many of these are added ingredients to unexpected dishes. For example, did you know that peanuts are often added to chili or Mexican sauces as a

thickener? Some popular restaurants fry their foods in peanut oil and cross contamination of any of these in a factory or a restaurant kitchen is always a possibility. Treatment plans for food allergies is also different for every person. Avoiding the food or foods is obvious, but in cases where an accidental exposure occurs, carrying an epinephrine auto injector is a must. You can’t predict when you may accidentally ingest or be exposed to an allergen, so it is important to always have your emergency plan readily available. There are not many other options for treatment. Some people are lucky to simply grow out of an allergy. OIT or oral immunotherapy is a process where small, but increasing amounts of the allergen is exposed to the patient in a controlled, physician supervised setting. The goal is to make the person less sensitive to the allergen over time. All allergy sufferers are not suitable candidates for this therapy however, and their food allergies are something that will need to be managed for life.  Most allergy sufferers want people to understand that they can’t control their allergies. Showing respect and compassion to them is of the utmost importance. If you suspect you have experienced a reaction, contact your doctor immediately. 

GRAPHIC FROM FREEPIK.COM

According to FARE (Food Allergy Research & Education) a true food allergy (not an intolerance) is when your immune system attacks a food protein. Your body makes its own proteins, called immunoglobulin E (IgE antibodies) to fight against the food allergen. When you are exposed to that food again, your body sends out the IgE antibodies to attack the allergen. This process releases chemicals that cause an allergic reaction. If you’re highly sensitive to a food, even breathing it in or having it touch your skin can trigger a reaction.


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Health

Life Hacks:

Food as Skincare BY JULIE WALTER

We are so used to using the food in our pantry as, duh, food and buying expensive hair and skincare items. What if we told you that you could have amazing hair and skin by just opening your pantry and using common household foods? With these simple ingredient food masks, there will be no more $10 face masks for you!

HAIR EGG WHITE AND LEMON HAIR MASK: OILY HAIR

This egg white and lemon hair mask is perfect for oily and dull hair. The egg white controls sebum secretion by tightening the hair follicles and reducing the excess oils from your scalp and hair. The citric acid in the lemons strengthens hair follicles and the hair shaft. In addition, lemon juice has antiseptic properties that help fight off dandruff and bacteria. All you need for this natural hair mask is one egg white and one tablespoon of lemon juice. Mix the ingredients and apply to your hair for 10 minutes before jumping in a cold shower.

BROWN SUGAR AND OLIVE OIL HAIR MASK: DRY HAIR

WELLNESS360 | SEPTEMBER/OCTOBER 2019

BANANA AND COFFEE SCRUB

Although it just sounds like a yummy breakfast, these two ingredients make the perfect body scrub. Coffee is an exfoliating agent and a natural bronzer and bananas help control and prevent acne. The addition of adding coconut oil as the base makes this a very moisturizing scrub. You will need two bananas, 2/3 cup ground coffee and ½ cup coconut oil. Muddle the coffee and bananas together and then stir in the coconut oil. Apply to your skin in the shower or bath, and you will be feeling refreshed and smelling delicious all day long.

FACE MANUKA HONEY: ACNE

Do you have dry and frizzy hair? This twoingredient hair mask will bring the life back into your hair. The brown sugar acts as an exfoliator, removing any sweat and dirt. The olive oil acts as a moisturizer, giving your hair a refreshed feel. For this mask, you will need two tablespoons of brown sugar and one tablespoon of olive oil. Mix the ingredients and gently massage the mask into your scalp in circular motions. Rinse your hair then condition and shampoo your rejuvenated hair.

Almost everyone has honey in the pantry, and it’s the perfect ingredient to help cleanse the skin and take acne head-on. Manuka honey has antibacterial and anti-fungal properties to help heal breakouts fast. Use a damp cloth with warm water and pat your skin to open your pores. Then smear the honey onto a cloth and gently dab onto your face. Let it sit for 15 to 20 minutes and then rinse your face with warm water to break up the sugar.

EGG AND OLIVE OIL: HAIR GROWTH

GRAPES: DRY SKIN

For this mask, you’ll need two eggs and two tablespoons of olive oil. If your hair tends to be oily, use only the egg whites and if your hair tends to be dry, use only the yolk. If you are looking for a combination, use the entire egg but remember to use cold water, so it doesn’t cook in your hair. The olive oil helps moisturize the scalp and hair. When you combine the two ingredients and apply the mask once a week it helps promote growth and volume and is an effective way to strengthen your hair!

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BODY

Grapes, especially the red ones, are rich in vitamins, minerals and antioxidants. They are packed with Vitamin C and manganese that protect your skin by limiting the production of free radicals. Cut the grapes in half and rub lightly all over your face for 10 minutes. The grapes will protect your skin against sun damage, prevent wrinkles and work as an excellent cleanser for all skin types.


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Health

A Guide to Your Gut

The Best Foods to Help With Digestion BY JULIE WALTER

About 100 trillion bacteria live in our guts and play an essential role in keeping us healthy by supplying essential nutrients, aiding in digestion of cellulose and synthesizing vitamin K. However, the bacteria can also be harmful whenever the body undergoes changes like the use of antibiotics, stress or a bad diet. The types of food we consume significantly affect the bacteria in your gut. If you are a part of the 74% of Americans living with digestive discomfort, try out these foods to help you keep your stomach running smoothly.

DIARRHEA: BANANAS

It’s best to stick to bland and simple foods that are easy to digest when you are experiencing bouts of diarrhea. Bananas are essential parts of the BRAT diet: bananas, rice, applesauce and toast are commonly used as a guide to dealing with the runs. They are rich in potassium, which helps replace the electrolytes your body loses when you are suffering from diarrhea. Bananas can also help lower blood pressure.

IBS SYMPTOMS: PEPPERMINT

Throughout history people have used peppermint tea to treat digestive issues because it is known to reduce the production of gas in the intestine. Today it is commonly used to treat symptoms of Irritable Bowel Syndrom. People with IBS often suffer from bloating, pain, diarrhea and constipation. While it is not FDA approved, peppermint oil has been proven to effectively relieve pain, distension and stool frequency in people with IBS.

INDIGESTION AND STOMACH ULCERS: LICORICE

While traditionally licorice root was consumed as a whole, today it is commonly taken as a supplement called deglycyrrhizinated licorice or DGL. Studies show that DGL decreases inflammation in the stomach lining and soothes stomach pain. It is especially helpful for people suffering from excessive stomach acid or acid reflux.

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WELLNESS360 | SEPTEMBER/OCTOBER 2019

CONSTIPATION: FLAXSEEDS

There are lots of foods that help with constipation, including fruits, whole grains, nuts, hot tea and vegetables. However, flaxseeds have significant health benefits and are effective in relieving constipation symptoms. Flaxseeds are tiny seeds that come from a flax plant and are best when the seeds are ground down so the body can fully profit from its nutritional benefits. A recent study found that flaxseeds not only help patients’ constipation, but also reduce symptoms of bloating and abdominal pain. To use flaxseeds to cure constipation, add it into your diet gradually. Start with one tablespoon a day and slowly increase until you reach two tablespoons a day.

NAUSEA AND VOMITING: GINGER

Ginger has been used as a remedy for stomach ailments since ancient times. The National Center for Biotechnology Information found that ginger is effective and safe in preventing nausea and vomiting in pregnant women and chemotherapy patients. A recent study discovered that as little as a ¼ teaspoon of ginger cut the symptoms of patients undergoing chemotherapy by 40%. Ginger is available in extracts, supplements, teas and tinctures and can also be purchased in a crystallized form to include in ginger ale or ginger beer. * Always consult your doctor if you are experiencing issues with your gut and prior to adding any new dietary regiments.


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Fitness

Keep Your "Chin-Up": Working Your Way to a Full Pull Up BY CHRIS PREGONY

When I was interviewed for my first job as a personal trainer, the manager asked what I thought was a bench mark upper body exercise. It didn’t take long for me to come up with an answer. The push and pull up were the first to jump to my mind. Most people can do at least one push up, but not many can do even one pull up. Why is this? With the pull up, you don’t have any contact with the ground and all of your weight is being held by your hands. It’s a battle with gravity that many end up losing. It requires a tremendous amount of effort from a multitude of muscles including lats, biceps, abdominals and forearm muscles. Women in particular tend to lack upper body strength, which makes it more difficult for them to perform this action. What are some ways that we can beat gravity and be able to pull the body up? One key aspect is a good strength to weight ratio. The less you weigh, the less work you must do to pull up. The other is, of course, practice!

PULL UP 101

The No. 1 way that you can get good at something is quite simple, practice the movement. Since most people reading this can’t do a pull up, I am going to show you ways to work yourself up to doing a pull up.

JUMP UPS

First things first, you need a bar. You can find one at your local gym, playgrounds or you can even buy one that fits in your door way. Once you have a bar you can begin by doing a “jumping” pull up. Do this by placing your hand around the bar, being sure to wrap your thumb and lock the grip. Place your hands just wider than the shoulders. Hand spacing can vary from person to person as well as what muscles you want to work on. Once your hands are in place, jump as you pull yourself up. This helps you get a feel for the movement without doing it.

CHIN HOLDS

Once you get a feel for the jumping pull up, you can try doing a hang where you hold the position of having your chin over the bar. Do this by either jumping or using a step to get your chin over the bar. When you are in position, you want to hang and hold for as long as possible.

BAND ASSISTED

The next step would be using a band for assistance. These bands come in all sizes and tensions. The more tension, the more assistance the band will give. Wrap the band around the bar so that it is secure. Place the knee or foot in the strap that is created with the band. Once in place you can begin to do a pull up with assistance. Gradually decrease the tension by changing bands to make it more difficult. After you have done this for a few weeks, you can attempt your first pull-up! If you can’t do it, go back to working with the resistance bands. Be sure to do as many reps and sets as you can handle in a session.

PLAN FOR SUCCESS: A GUIDELINE FOR THE BEGINNER WEEK 1-2: Get

familiar by doing jumping pull ups.

18

WEEK 3: Practice

static holding of the chin over the bar. Try and build your time to 30 seconds.

WELLNESS360 | SEPTEMBER/OCTOBER 2019

WEEK 3-5: Begin

incorporating resistance bands for assistance. Gradually work your way down in band tension.

WEEK 6: Attempt a

pull up and if at first you don't succeed, try, try again!

This is a general guideline; some people may go faster or slower through the progression. Good luck!


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Fitness

Dive On In, The Water’s Great BY GRACE DOWNEY AND NICOLE IRVING

SWIM WORKOUT FOR THE BEGINNER: Before jumping in the pool, stretch out those shoulders, arms and hamstrings. KNOW BEFORE YOU GO: One lap down a regular pool is 25 meters (25m), and a “long course” pool is 50m. Ask the lifeguard if you aren’t sure the distance. For example, a 200m set is 8 laps.

WARM UP: (MODERATE/EASY PACE)

• 200M SWIM (arms and legs) • 200M KICK (only legs, cross your arms into streamline or use a kick board) • 200M PULL (only arms, cross your legs or use a buoy)

When it comes to a low impact, highly impactful workout, look no farther than the pool in your backyard or your community. That’s right, swimming is back in style and full of so many benefits, you may never venture to another workout again.

MAIN SET: (FAST/HARD PACE)

• 3x 100M (25m freestyle, 25m backstroke, 25m breaststroke, 25m freestyle) with 30 seconds rest in between • 10x 25M SPRINTS (alternate between 25m sprint freestyle and 25m sprint your choice stroke) with 15 seconds rest in between • 3x 100M KICK (1st 100m flutter on stomach, 2nd 100m breaststroke kick, 3rd 100m flutter kick on back) with 20 seconds rest in between

WHAT YOU WILL NEED TO GET STARTED: • Bathing suit (more snug than usual) • Goggles • Kickboard • Pool access • Towel

COOL DOWN: (SLOW/EASY PACE) • 200M FREESTYLE

BENEFITS OF SWIMMING

• High cardio, aerobic workout • Lean muscle building • Low impact on joints • Linked to helping heart trouble and blood pressure • Comfortable workout for those who find discomfort in being too hot when exercising outside • Can strengthen your breathing and lungs by breathing every 3 to 5 arm strokes • Swimming burns a lot of calories! For example, a one hour swimming workout for a person of 155lbs can burn 704 calories swimming fast and 493 calories swimming slower according to Active.com. So, with all these benefits, why would anyone want to miss out on this supersized exercise? * Always consult with your doctor before beginning any new workout routine.

COMMON MISCONCEPTIONS: 1 “A swimming workout is way too easy.” Fact: It is actually very difficult! Moving through the water has more resistance on the muscles than air. Also, the pressure is evenly distributed, so your whole body gets worked. 2 “A swimming workout is too hard.” Fact: Anyone can swim; it all comes down to your form. Many people breathe too much (trying to breathe every arm stroke), whereas you should shoot for breathing every 3 to 5 arm strokes. Your head should stay in-line with your body with your ear in the water (which can be uncomfortable for some to master) and it should only rotate from left to right as you breathe. Picking your head up out of the water will only tire you out more quickly, and make you dizzy.

3 “Running and biking are better forms of full-body cardio.” Fact: While running and biking are great forms of cardio, they are mostly lower-body workouts. These kinds of cardio will make you trim, but swimming allows both upper and lower body muscles to form those gorgeous lean muscles you’re striving for. 4 “I can do a long swimming workout right away because I am a strong swimmer.” Fact: This might be true for the select few, but most people go too hard on their first swim workout and never go back. Swimming is a weird sensation (to be submerged for so long and not having your usual amount of oxygen that you have with running or biking). You need to start out slow to become accustomed to your breathing and proper form, so you don’t pull a muscle or cough up a lung from inhaling water (happens even to the pros).


Fitness Freestyle LEARN THE STROKES: Before you jump in the water, you need to know the strokes. We recommend getting on YouTube and watching a video to see the strokes performed in the water before you try them. Here a few tips for the novice swimmer.

+

The most common stroke. It is performed on your stomach, with head, neck and body in-line and horizontal to the water line.

To work on your form, have your legs kick twice as fast as your arms to ensure you are adequately pulling the water and breathing correctly. Kick, Forrest! Kick!

Backstroke

+

This stroke is similar to freestyle but you are on your back and breathing the whole time.

Rotate Rotate Rotate! Many people find this stroke difficult because they don’t twist their hips enough so that they get stuck in what I call the “cockroach on its back”. Rotating will help your arms glide and pull the water.

Breaststroke

+

Many people keep their neck crunched back and head extremely vertical to “get as much air as they can”. In reality, you’ll be able to breathe better if you keep your head and neck in-line with your spine, looking down at the water. This way the air won’t be cut off from your crunched airway.

Butterfly

+

This is a popular stroke because you can breathe with every stroke and is performed on your stomach with a frog kick.

This is a tricky stroke to master for beginners and can be extremely difficult without the proper form. If you want to learn it, watch YouTube videos to perfect the timing of your kick and breathing.

Butterfly kick is not just in the legs. A large part of the kick works the abs, where the up and down motion follows through the lower abdomen, just like a mermaid would swim.

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WELLNESS360 | SEPTEMBER/OCTOBER 2019

21


Fitness

Wanna Get High? Run This Way BY CHRIS PREGONY

If you pay attention to kids, they love to play. They tend to be better behaved and well adjusted when they get adequate levels of activity. The same is true for adults. Unfortunately, we are stuck in doors for most of the day. Adding a running regime to your day may be just the ticket to find that hidden energy source.

I started running for exercise about 14 years ago. To be honest, I sucked at it. I am built to move things not run from them. It was hard at first but got easier the more I did it. I started to enjoy it. One thing I noticed while I was running was that I would get the famous “runner’s high.” It was a euphoric feeling brought on by running. I found it hard to distinguish whether it was from running or that I had finally finished an arduous task. Either way it became a feeling that I began to desire over and over again. The department of kinesiology at the University of Wisconsin-Madison found that aerobic exercise such as running, activates the endocannabinoid system. According to UCLA Health, “the endocannabinoid system is involved in a wide variety of processes, including pain, memory, mood, appetite, stress, sleep, metabolism, immune function and reproductive function.” This system is like the one that is activated by marijuana. The “runner’s high” was once thought to be brought on by the release of endorphins, but now research is showing that it is related to a system that gets people high from marijuana. This explains why runners typically experience elevated mood during and after running. The researchers at Wisconsin-Madison also found the level of endocannabinoids in the body did not differ significantly between varying activity levels. This means that you don’t have to kill yourself to get the euphoric benefits from running. Even moderate amounts of aerobic activity can elicit the “high.” Psychologists, along with most self-help gurus promote exercise to ease symptoms of depression. There are a ton of studies that show the benefits of exercise in mood elevation. Just as drugs can be addictive, running can start to have the same affect. When you stop running the effects are subtle, you don’t notice it at first. The smallest things will start irritating you. For me, I don’t realize that I am in a funk from lack of exercise until I exercise again. I get the “high” and I realize that I have been overly tense or cantankerous. It's then that I know that I need the release that only exercise can give you. It's free, it doesn’t have any adverse side effects and can only make you a better person. Who would have thought that we can use our body to get high with out any outside help! So, next time you feel like you need a magic pill to feel better, get outside and go for a jog!

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WELLNESS360 | SEPTEMBER/OCTOBER 2019


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23


Fitness

11 Things I (Sorta) Know For Sure About Food BY TED SPIKER

TED TALKS THE HUMOROUS SIDE OF HEALTH

I have written about diet, health and food for more than 20 years. I have also battled the diet, health and food demons for twice that time. In my heart, I know what I should be doing. But my tongue often protests. Over the years, I’ve accumulated some knowledge about (and adipose tissue because of) food. So, I figured it was time to pull together all the best diet-food-nutrition info that I have gleaned over the years. (As always, the following should be taken with a grain of salt, preferably on a margarita glass or a head-sized soft pretzel.)

7 Some say that salmon could very well be the world’s most perfect food. Those who say that have never had a cheesy beef burrito.

1 A favorite mantra of one of the doctors I write with is this: “Eat foods that love you back.” That’s great a way of thinking about it, but I might have to get a restraining order against bacon and sausage.

9 Eat foods that look the way they do when they come from the earth. This explains why I have recently planted a pancake tree.

2 You can’t out-train a bad diet. It’s advice I first heard when I worked at Men’s Health, and I am reminded of it constantly. First and foremost, health success and weight management starts and ends with consistent eating (in regards to both quality and quantity).

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WELLNESS360 | SEPTEMBER/OCTOBER 2019

3 I cold-turkeyed a massive Diet Coke addiction eight years ago. I don’t know if it has had any effect on me, except in the direct surge in coffee and [other adult brown liquid] consumption. 4 Whipped. Freaking. Cream. 5 Cauli. Freaking. Flower. 6 If half your plate is covered in vegetables, you have won the meal. Unless the other half is Doritos.

8 Perhaps the greatest ally in any food fight: water. It keeps you hydrated, fills you up and replaces bad-for-you-beverage habits. From now on, I vow to drink more of it (he said, for the 45th time).

10 Good habits > relying on willpower. 11 There are so many different approaches to eating healthy that can work. And those same strategies may not work. It depends less on what the format and rules are, but more on who you are, what you want and if you’re ready. Note: I am currently ready for some avocado toast.

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.


WELLNESS360 | SEPTEMBER/OCTOBER 2019

25


Style + Gear

Too Good to Eat!

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Keep the Airway Clear.

The choking hazard.

When we were children there seemed to be choking hazards all around us. Small batteries, coins, hard candy and uncut hotdogs were all labeled as such. When caught with one, Mom would scream, “put that down, it’s a choking hazard!!!” — hopefully faster than we could shove it in our mouth!

Preparing for An Unexpected Hazard.

However, as we aged, we began to understand what can and cannot go into our mouths, but that doesn’t mean we became immune from choking. Unfortunately, according to Injury

BY NICOLE IRVING

! CAUSES OF CHOKING • Eating while lying down • Taking big bites • Not chewing food all the way • Talking while food is in the mouth • Inhaling with food in the mouth • Not sitting still while eating • Eating too fast

1

According to the Mayo Clinic, the universal sign for choking is hands clutched to the throat. If the person doesn't give the signal, look for these indications: • Inability to talk • Difficulty breathing or noisy breathing • Squeaky sounds when trying to breathe • Coughing, which may either be weak or forceful • Skin, lips and nails turning blue or dusky • Skin that is flushed, then turns pale or bluish in color • Loss of consciousness

HIGH RISK FOODS: Taffy Hard Candy Raw vegetables Whole Grapes Nuts Popcorn Fish with bones String Cheese Whole Cherry Tomatoes Marshmallows Chewing gum Hot dogs or sausage

KNOW THE SIGNS

2

IF THEY ARE UNCONSCIOUS:

According to the Mayo Clinic, to clear the airway of an unconscious person: 1

Call 911!

2

Lower the person on his or her back onto the floor, arms to the side.

3

Clear the airway. If a blockage is visible at the back of the throat or high in

the throat, reach a finger into the mouth and sweep out the cause of the blockage. Don't try a finger sweep if you can't see the object. Be careful not to push the food or object deeper into the airway. 4 Begin CPR if the object remains lodged and the person doesn't respond after you take the above measures. The chest compressions used in CPR may dislodge the object. Remember to recheck the mouth periodically.

• Always have water or a drink nearby when eating! • Avoid Eating in the car while driving. • If you think you are choking, never walk away to a room by yourself! 28

WELLNESS360 | SEPTEMBER/OCTOBER 2019


Facts, in 2017 the odds of dying in the United States from choking were 1 in 2,696. "Choking occurs when a foreign object lodges in the throat or windpipe, blocking the flow of air. In adults, a piece of food often is the culprit,� according to the Mayo Clinic. When one chokes, oxygen to the brain is being cut off and giving first aid to the victim as quick as possible is a must. Adults usually choke while talking or laughing with food in their mouths or not chewing it properly, according to Healthline.com.

THE HEIMLICH MANEUVER (Via the National Safety Council)

Mayo Clinic recommends the "five-and -five." Alternate between giving 5 back blows and 5 abdominal thrusts until the blockage is dislodged.

BACK BLOWS

Before you begin: If they are coughing, have them keep trying to clear the object themselves. If they can not breath or speak, let them know you are going to begin the Heimlich Maneuver.

1. Stand behind the victim

with one leg forward between the victim's legs. (For a child, move down to their level and keep your head to one side)

2. Reach around the abdomen and locate the navel 3. Place the thumb side of your fist against the abdomen just above the navel.

4. Grasp your fist with your other hand and thrust inward and upward into the victim's abdomen with quick jerks. (For a responsive pregnant victim, or any victim you cannot get your arms around or for whom abdominal thrusts are not effective, give chest thrusts from behind; avoid squeezing the ribs with your arms)

5. Continue thrusts

until the victim expels the object or becomes unresponsive

ABDOMINAL THRUSTS

6. Even after choking stops, seek medical attention

IF YOU ARE ALONE, CALL 911 (Mayoclinic.org) 1. Place a fist slightly above your navel. 2. Grasp your fist with the other hand and bend

over a hard surface — a countertop or chair will do.

3. Shove your fist inward and upward.

WELLNESS360 | SEPTEMBER/OCTOBER 2019

29


Nutrition

Join the Pumpkin Palooza BY MORGAN HILL

Take advantage of all the benefits this fall favorite has to offer! Did you know a pumpkin is categorized as a fruit because of its seeds, despite most people assuming it is a vegetable. Unlike some other fruits, every part of the pumpkin is edible, including the seeds, flowers, leaves and the “meat” of the fruit. Just make sure to take out the stringy part that the seeds are attached too! The flowers can be eaten raw or added to a salad, the seeds can be dried and roasted, the leaves can be used as a substitute for spinach in some recipes and the “meat” can be made into puree for pies, breads, muffins and more. When adding pumpkin to your diet, it’s important to know what nutrients you’re receiving that benefit your body. Pumpkins are full of beta-carotene, a powerful antioxidant that converts into vitamin A once inside the body. Beta-carotene can reduce the risk of certain types of cancer, delay aging and protection against asthma and heart disease. It also gives pumpkins it's signature orange color. The vitamin C in pumpkin is imperative to your body, as it doesn’t produce vitamin C on its own. Getting your daily intake of vitamin C is imperative for boosting the immune system, keeping skin healthy and protect your eyes.

30 30 WELLNESS360 WELLNESS360 ||JULY/AUGUST SEPTEMBER/OCTOBER 2018

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| SEPTEMBER/OCTOBER 2019 WELLNESS360 | JULY/AUGUSTWELLNESS360 2018

31


Nutrition

EAT THE

Rainbow BY NICOLE IRVING

They say there is a pot of gold at the end of a rainbow. When it comes to your health and getting all the vitamins and nutrients from the food rainbow, aka a colorful diet, that is definitely the case. If your diet consists of fresh fruits and vegetables full of flavor, antioxidants and more, you have definitely found the pot of gold at the end of that rainbow! Fruits and vegetables with vibrant colors scream, “eat me”. But, they also scream, “I have vitamins a plenty.” With each color, comes a plethora of different vitamins and nutrients that keep the mind sharp and your body in great shape, in addition to lowering the risk of heat attacks, type 2 diabetes and obesity. According to a 2015 report by the Centers for Disease Control and Prevention, 13.1% of respondents met fruit intake recommendations and only 8.9% met vegetable recommendations. So, why if the daily recommended consumption of fruits is only 1.5-2.0 cups and only 2-3 cups for vegetables are we just not getting enough? Could it be that we don’t see that pot of gold at the end of the colorful healthy rainbow? What if we changed our mentality and ate our colors, instead of our recommended amounts of this or that?

*Please consult your doctor before adding any new fruits and veggies to your diet.

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RED Red fruits and vegetables get their red color from lycopene, an antioxidant that helps fight off cancer. They and are full of vitamin A (beta carotene), vitamin C, manganese and fiber. In addition they reduce the risk of type 2 Diabetes and heart disease.

• Red peppers • Watermelon • Strawberries • Raspberries • Radishes • Red grapefruit

• Tomatoes • Red grapes • Radicchio • Beets • Cherries

• Nectarines • Carrots • Butternut squash • Pumpkin • Oranges • Sweet potatoes • Peaches

• Cantaloupe • Tangerines • Apricot • Clementines • Papaya

Orange Orange fruits and veggies are great sources of beta-carotene which helps promote healthy vision. In addition, they are full of potassium, vitamin C and are said to lower cholesterol, fight free radicals in the body and support healthy joints.

yellow Yellow fruits and vegetables are full of vitamin C, carotenoids and bioflavonoids. These vitamins and nutrients will help your heart, digestion and immune system and maintain healthy skin and help with wound healing.

• Lemons • Sweet corn • Yellow peppers • Pineapple • Spaghetti squash • Star fruit

green Green vegetables and fruits are full of fiber, folate, vitamin K, iron and calcium. Eating your greens can help with high blood pressure, reduce the risk of obesity and help with mental clarity.

• Broccoli • Peas • Green beans • Avocados • Grapes • Brussel sprouts • Limes

• Kiwi • Green apples • Artichokes • Romaine • Kale • Spinach • Cucumbers

Blue/Purple Blue/Purple fruits and Vegetables are loaded with healthy nutrients, including resveratrol, a phytochemical that may terminate cancer cells. They are also full of vitamin C and fiber.

• Purple Figs • Eggplant • Purple Potatoes • Blueberries • Blackberries • Cabbage

white White veggies and fruits should definitely not be missed. They have glucosinolates, which may have a proactive role against fighting cancer.

• Bananas • Onion • White Peaches • Cauliflower

• Garlic • Jicama • Mushrooms • Coconut

WELLNESS360 | SEPTEMBER/OCTOBER 2019

33


Nutrition

LET’S GET STARTED

Think Before You Eat:

If you’re feeling old fashioned, there are several food journals available that are small enough to fit in a purse or briefcase so you can have it handy all day.

The Ins and Outs of Food Journaling BY MORGAN HILL

ACCOUNTABILITY

Food journaling will reveal more than just how many calories you’re consuming, it can also show you the different nutrients you’re putting in your body. The necessary daily fat, carbohydrate and protein intake is different for each person, but food journaling can show you exactly how much of each category you’re consuming. Starting a food journal will keep you accountable as the habit of recording everything you consume is created. Try not to get discouraged and remain accountable with yourself, or try food journaling with a friend! However, remember only you can be accountable for you, and seeing changes in your body is a result of what you put in it. Taking the time to add everything you eat might seem tedious at first, but it won’t be long until you log without blinking an eye. TIP: Be Honest, Not Ashamed. It’s OK to spoil yourself every once and awhile!

HOW DOES YOUR BODY FEEL?

Instead of being addicted to sugar, become addicted to feeling energized and being healthy. As you track exactly what you’re putting in your body, you will begin to notice when certain foods like gluten or sugar

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WELLNESS360 | SEPTEMBER/OCTOBER 2019

affect your digestive system. Keep track of caffeine intake and water as well to see how it affects your mental mood, your digestive system and your skin’s clarity. If you notice something is bothering you, try eliminating it from your diet, then slowly adding it back in while recording how it makes you feel. This is a common way of determining intolerances. If you see a pattern or have questions, visit your doctor for a more in depth look at your dietary needs.

FIND A PATTERN

It takes time to form a habit, but sometimes we form habits without realizing it. Recording not only what you eat, but when you eat can determine patterns in your snacking. Do you eat when you’re hungry or just because you’re bored? Or does the airing of your favorite TV show call for popcorn and candy every week? These habits can adversely affect your fitness goals and you might not even realize you’re doing it. Realizing these patterns will cause you to think before you eat and ask yourself “Is this really benefiting my body in a positive way?” Next time your favorite show comes on, skip the junk food and eat fruit or nuts to slowly work toward breaking the habit completely.

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Eating is a necessary part of life, it keeps us alive, and healthy eating keeps our brains alert and our blood flowing. But, we are all human and it is so easy to over indulge at times. Whether it is on dinner portions of those tempting snacks, anything in overabundance can cause havoc on our health. Insert Food journaling! This simple act of journaling when and what you consume can show how mindless snacking, large portions and bad food choices are impacting you. Food journals are an important method for tracking food consumption and can support a variety of goals, according to a study about the Barriers and Negative Nudges: Exploring Challenges in Food Journaling. Once you start, it will be hard to stop and you’ll be surprised at how your mind and body responds to a consistent food journaling plan!


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35


Nutrition

Size Does Matter: Use Portion Control to Stop Over-Eating BY JULIE WALTER

When we are faced with a big plate, the first instinct is to keep piling on food until the dish is full. However, when we eat all of that food, we are often eating more than is necessary. Determining the right portions of food can be difficult, but with a few simple tips, you’ll be mastering the perfect plate portions in no time.

IMPORTANCE OF PLATE SIZE

On average, we eat 92% of the food on our plates. So when we keep piling on food to our big plates, we tend to end up overeating. Research has shown that switching from a 12-inch plate to a 10-inch plate can reduce food intake by 22%. The two-inch reduction does decrease the serving size, but not enough to leave you hungry for seconds. A recent study found that a full plate of food, even if it is smaller, makes us feel full faster.

TIPS TO HELP CONTROL PORTIONS

1. No eating out of a box or bag!

When we eat right out of a box or a bag, it makes it nearly impossible to know how much we are eating if we aren’t paying attention. Instead, try pouring out an appropriate amount onto a bowl or plate.

2. Start with a glass of water.

Drinking a glass of water 30 minutes before a meal will help your body with digestion. It also helps your body feel full before eating and keeps you hydrated.

3. Try a portion control plate.

Portion control plates are an interactive tool for teaching consumers appropriate food portions. They are plates with sections designated to proteins, fruits, vegetables and whole grains.

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WELLNESS360 | SEPTEMBER/OCTOBER 2019

4. Measure your food on a scale.

Measuring your food may seem a bit extreme, but it’s actually a great way to understand your serving sizes fully. Weighing your food is the most accurate measure portion sizes.

5. Eat mindfully.

When you’re hungry, it’s easy to scarf down everything on the plate as fast as possible, but studies have shown that slowing down your eating can reduce your total food intake. Your brain takes 20 minutes to register that you are full, so try slowing down and enjoying every bite.

WHAT’S ON YOUR PLATE MATTERS TOO

While there is no perfect science nutrition, the right amount of food portions fuel your body with nutrients and help you feel satisfied. The most accurate way to do that is split your plate into sections of types of foods. It is recommended that half of your plate should be fruits and vegetables. Aim to eat fruits of all colors and the more vegetables the better, but no French fries don’t count. A quarter of your plate should be made up of whole grains such as whole-wheat bread, whole-grain pasta and brown rice. The last quarter should be made up of healthy protein such as fish, poultry, beans and nuts.


12 INCH PLATE

10 INCH PLATE

1/4 HEALTHY PROTEIN

1/2 FRUITS VEGETABLES

1/4 WHOLE GRAINS

WELLNESS360 | SEPTEMBER/OCTOBER 2019

37


Finance

Expensive Taste:

Why Food Prices Are Rising BY TAYLOR MCLAMB

As humans, eating is a necessity, but how did it become so pricey? We’ve all had a similar experience of walking into a store for a few items, and walking out with a receipt longer than our grocery list. Food adds up quickly, especially so if you tend to choose more organic or high-end products. According to the United States Department of Agriculture, it’s predicted that food prices will increase between 1% and 2% in 2019. What exactly is causing food prices to rise? There are a lot of aspects that come into play when causing food price inflation, and many are not what you’d expect. As explained by the process of supply and demand, when there is a higher demand for a certain product, prices will rise, and this can simultaneously be effected by outside stressors.

CLIMATE CHANGE

Due to the unpredictable weather that global warming creates, this can strip away resources for crop production. As demands for these products increase, and the ability of farmer’s to fulfill agricultural production declines, prices will rise.

BIOFUELS

Marketed as an environmentally friendly way to generate fuel, using crops such as corn as biofuel actually has negative effects on food prices. The high demand of corn for biofuel leaves a small amount for those corn-lovers at home, thus raising the prices in grocery stores. According to The Balance, America uses 40% of its corn crop to make ethanol.

WORLDLY DISASTERS

Unpredicted devastating disasters, such as earthquakes, tsunamis and floods where there is absolutely no way to plan for such an event can cause destruction to crops and make an impact on food prices all over the world. The 2011 tsunami in Japan caused seafood prices to rise by 5.9%, apples increased by 9.6% and potatoes by 12%.

DISEASE

In the case when there is an outbreak such as mad cow disease or the avian flu, but our demand for dairy, meat and eggs is constant, consequently we’ll see these products get more expensive. In 2015, the avian flu killed 10% of America’s hens, which caused a 40% price increase on eggs all over the world. Making sure that animals are properly taken care of in a humane way might prevent these outbreaks. Food prices won’t stop rising anytime soon, which negatively impacts the consumer, — some more than others. It’s important to shop smart and be mindful of the multiple factors that impacts the way we get our food. Prices may continue to grow, but that doesn’t mean our wallets have to shrink.

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STAYING PREPARED According to the Bureau of Labor Statistics, the amount of money spent on food not cooked at home, versus at home, has risen 94% since 2003. This is completely understandable, as just seeing your grocery bill would make anyone opt for take-out. Due to the fact that no one can truly see what the future holds, there are ways to prepare for rising prices in the future.

Buy your favorite dry, nonperishable items that will last for an extended time in your pantry when they are reasonably priced. Practice growing your own fruits and vegetables, or, if you have the space and the proper way to care for it, get a hen to make your own eggs. Many grocery stores offer an influx of coupons, buy-one-get-one-free items and sales. Keep track of these discounts, and make a note of everything that you buy. Do an inventory of your kitchen every time you leave the house to make sure you’re not buying double of something you already have. It’s okay to buy items in bulk, but only if you know they won’t go to waste. Support Gainesville’s local farmers and buy fresh food at your nearby farmer’s market. These prices are usually lower than grocery store prices.


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Lifestyle

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BY NICOLE IRVING

Your inner foodie will go “bananas” over these new gadgets and food finds. Whether you are in the mood for entertaining, cooking or just having a quiet glass of vino, these finds are perfect!

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Starting at $69, Thegrommet.com

Along with its app, the Wireless Smart Meat Thermometer will keep an eye on what is cooking and send alerts to your phone for perfect meals every time!

2 WINE NOOK

$59, Winenook.com Dress up that boxed wine at your next party with the Wine Nook. While holding 3L of your favorite vino, this simple and chic dispenser will be the hit at your next party!

3 CYCLE PIZZA CUTTER

WELLNESS360 | SEPTEMBER/OCTOBER 2019

$14.99, Cyclingfrelsistore.com

This stainless steel pizza cutter will make any party more festive!

4 FLIP-IT

$5.99/1 count, Flipitcap.com

Get every drop out of your bottles with this eco-friendly multipurpose bottle emptying kit.

5 CARTHAGE CO STONEWARE PITCHER

$42, Carthage.co The Carthage Co. Stoneware pitcher is the perfect piece for any table setting. Use as a centerpiece or fill with your homemade lemonade.

6 RECIPES PASSED DOWN JOURNAL $44.95, Writetomeshop.com

Record all your favorite family recipes to share with family and friends in this 96-page recipe journal.

7 WELL TOLD GLASSES

Prices vary, Welltolddesign.com

Never leave the city or memories behind with this custom map glassware.

PRODUCT PHOTOS COURTESY OF MANUFACTURERS.

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Lifestyle

Oh the Places We'll Eat!

How Food Tourism is Changing the Traveling Game BY TRACY WRIGHT

Everyone knows that New Orleans is famous for the beignets and Italy is where to go to get the best traditional Margarita pizza, but who knows that the banista— a phyllo dough pastry filled with layers of egg and sirene cheese mixed together—is one of the top foods in Bulgaria? Ask a top food tourist and they can likely list many traditional and delicious foods from all across the world.

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WELLNESS360 | SEPTEMBER/OCTOBER 2019

Food tourism is defined as "the act of traveling for a taste of place in order to get a sense of place," according to the World Food Travel Association (WFTA). In a 2016 survey conducted by the association, more than 45% of respondents indicated they had participated in at least five culinary experiences in the past year. This number is predicted to rise as food tourism grows. Unlike common tourism, food tourism focuses on culinary experience—food and drink that are locally sourced, rather than mere sightseeing. Blogs like “Food Fun Travel” features articles like “The Truth about Mongolian Food Culture” and “The History of Kimchee: What to Eat in Seoul, Korea” written by two food bloggers and photographers. These types of blogs inspire many others to travel unique places and experience special food.

Food Tour Corp is a parent company that hosts a national network of top food and culinary tour companies in places like Washington D.C., Maryland, Virginia, Ohio, Louisiana and Texas. These companies work to promote each area through sustainable tourism and ensures all events and activities can be enjoyed by everyone while maintaining an intimate feel that is non obtrusive to people living and working in each place. Jeff Swedarsky, the founder of Food Tour Corp, explains that the appeal of food tourism is finding new ways to experience places where we travel. “You can find out so much about a culture through its food,” Swedarsky said.“A Food Tour, when done correctly, brings together those elements in a more unforgettable fashion.”


Lifestyle

RESOURCES

For unique food tours and experiences in the U.S.: foodtourcorp.com

On the Food Fun Travel blog, you can find resources about virtually any place on the globe. But there are plenty of food experiences available in the good old USA, even in unexpected places. “In the U.S. I love places that have something different that they can show everyone, but I also love destinations that people do not expect to have a fantastic food scene,” Swedarsky said. “For instance, New Orleans is an incredible place for food for obvious reasons, whereas Cleveland and Indianapolis are unexpectedly great. Internationally, I love places with significant cultures. For instance, throughout Southeast Asia You could find such differences in cuisines and cultures such as Thailand, Vietnam and Cambodia. I think you could find wonderful things anywhere whether it’s Eastern Europe or the East Coast of the U.S.”

For food guides and travel tips: foodfuntravel.com

Check out page 34 for food journaling tips.

Food tourism can also significantly boost an area’s travel economy so it is indeed beneficial for communities to promote their food scenes. The WFTA estimates that food and beverage expenditures make about a 25 percent impact on a local economy. The United Nations World Tourism Organization conducted a recent study which showed that food events are the most popular tourism product, followed by cooking class and workshops, as well as food fairs highlighting local products. A similar study also reveals that organizing events is the most used marketing and promotion tool, followed by brochures and advertising. There’s also science to prove it that social food experiences taking place while traveling can be embedded into memories and create feelings of happiness. A 2017 study published in the Journal of Ethnic Foods studied visitors traveling to Lima, Peru and found that when the visitors had a new food experience accompanied with socialization with other travelers or guests did contribute to a greater level of gastronomic satisfaction. If you want to begin dabbling in food tourism, what is the best way to get started? Buy some

cookbooks of foods in which you are interested and areas you would like to explore. Try cooking some simple dishes to get a feel for the food style. Look into cooking related experiences where you would like to travel. Many cities and towns offer private and group classes, lasting from several hours to several weeks, in culinary institutes or in hotels, restaurants and even in people's homes. Read food history of regions and other pertinent information on the many food blogs that exist. If budget strains exist, look for creative ways to find new food experiences. If you are interested in Latin American food, there are many excellent spots in Florida that embrace Latin American cuisine, especially in Miami or Tampa. San Francisco has a vibrant Chinese food scene and New York City has almost every type of international cuisine. Or, find your dream international food choice and begin to research and explore budget conscious transportation and lodging options. Visit during off-season times and explore reputable Airbnbs or hostels. If the best ways to explore a city is through its food. You — and your stomach — should begin packing!

The WFTA says that top adjectives described of foodies or food tourists are authentic, eclectic and innovative. While many food tourists do opt for fine dining, it’s only a small percentage. Most food tourists seek out authentic experiences, whether that be local street food or experiences like cooking classes to recreate the region’s food themselves. For example, a food tour in Cleveland may have you try a beef jerky tasting and learn to appreciate handmade almond, cashew and peanut butter. Or travel to Bali and visit Naughty Nuri’s—a hole in the wall with amazing and sticky barbecue pork ribs where you will most likely share the table with other customers and shake your own martini. WELLNESS360 | SEPTEMBER/OCTOBER 2019

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Ask the Expert

Ask the Chef BY CHEF BRITON DUMAS

„ What is your biggest pet peeve when watching others cook?

First, I watch to make sure anyone cooking has washed their hands then, it’s how they handle a knife.

„ I only eat steak well-done, people comment that I ruin the meat, is that true?

Yes, in my opinion. The majority of cost to quality of meat is based on the fat/marbling that is in the meat. Cooking it well done renders out that fat and dries out the meat. Might as well pick up a pack of beef jerky on the way to the next dinner party...

„ Do chefs really get upset when customers alter the dishes on the menu?

Yes and No. Chefs spend a massive amount of time and energy researching and testing each menu item and how it pairs well with the other components of a dish. The alterations to specific things also add lots of time to prep the dishes and can add time to others waiting for there food. So I’m sure you could see where that makes it tough on them. On the other hand, we are a service industry and chefs understand that. Most chefs are great at impromptu requests and handle it well. Some even liken it to a challenge.

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„ What is the one thing you always have in your pantry and fridge at home?

My pantry always has salt, many different varieties of tastes and textures. The fridge always has butter, high quality and unsalted. Those are two ingredients I cannot live without.

„ I want to be a better chef at home, but, I just can’t seem to get into the groove. What tips do you have to get me started?

Try some pre-portion meals that have simple directions to start. I’ve seen many people learn basic recipes that way. It takes a lot of the shopping and measuring out of the equation, which limits the mistakes that you can make.

„ What is the secret to cooking the perfect steak?

Use a thermometer. Temp the steak twice and measure a 1/4 inch from the edge and also in the center. Take the average of the two temps and that is where your steak will be after it rests. And always let the meat rest for at least 3 minutes, it gives the steak time to even out the temperature and the color.

„ What cooking gadgets are a must have in any kitchen? A thermometer! All Chef jackets come equipped with a pocket designed just for that tool.

„ What is your go-to meal at home?

Breakfast. Since I work during the day and at night, I enjoy cooking breakfast with my kids whenever possible.

„ What current food trend is your favorite? Least favorite?

Favorite: Sous vide. It has become very popular lately and has made cooking a lot easier for some. If you haven’t tried it you should. Least favorite: fad diets... what will they come up with next?

„ If you could only have one meal for the rest of your career, what would it be? Wood grilled prime New York strip with brûlée foie gras torchon, lobster mashed potatoes and asparagus. I don’t think I would ever be sick of that.

„ Should all meals end in dessert?

Dessert is great, but some say digestion is better with a salad at the end of the meal. Sometimes savory things like cheeses are a nice compliment to a meal if you’re not only into the sweet stuff.

PHOTO BY PHOTOGRAPHY 35

Gainesville native and Eastside culinary graduate Briton Dumas has owned and operated Embers Wood Grill for 10 years with his partners Charles Allen and Ryan Todd. Dumas’ talent and love of cooking earned him $80,000 in scholarships to attend culinary school, which lead him to walk away from a full scholarship to attend West Point. Classically trained in French cuisine and with experience under renowned chef Alan Susser, Dumas, who is happily married and the father of three, continues to showcase his talent at Ember’s Wood Grill nightly and cooking with friends and family.


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“I love seeing people exhale and relax when they enter the spa, and when they leave, they are in that “special zone” and look happy and radiant,” says owner, Victoria Golden. Victoria Golden would like to pass this legacy on to a new generation that want to continue to make a difference in the lives of our special community! Her original mission was to share the Far Infrared Biomat® with the community for Anti-aging and pain relief benefits, but it grew into this beautiful health center. The spa started in a small 750 square foot space, and now occupies a 3,600 square foot building in Thornebrook Village Shopping Center. Uniquely decorated, calming and relaxing private rooms are available for your spa experience, complete with a Biomat in every treatment room. There is also a Sky Loft upstairs for couple’s massage, private parties, and yoga classes. Additional spa services such as the Far Infrared Sauna with Himalayan Salt can be experienced in our private sauna room. Every product used in the spa is carefully chosen for its organic and medicinal qualities for your treatment benefit. The spa now offers a membership program called PASSPORT TO HEALTH for yourself or loved ones, so you can commit to a healthy lifestyle plan and be supported by a wonderfully caring team of competent therapists on a regular basis for optimal health!

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WELLNESS360 | SEPTEMBER/OCTOBER 2019


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GETTING THE MOST OUT OF

YOUR GROCERY STORE BY AMANDA ROLAND, ISABELLA SORRESSO, & MORGAN HILL ILLUSTRATIONS BY GRACE DOWNEY

What is your relationship with grocery shopping? Is it a love-hate situation? Just complicated? You can’t stand each other??? Maybe it’s time for an intervention! Grocery shopping is something that everyone has to do to, well, survive, but it shouldn’t have to feel like an uphill battle every time you need to restock the fridge. Use these tips and techniques to successfully navigate your grocery store, pick the best products, organize your cart and even save some money – all while keeping your sanity in tact. Before you know it, your relationship with grocery shopping will be mended, and you will conquer the supermarket with success.

WELLNESS360 | SEPTEMBER/OCTOBER 2019

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THE GAME PLAN When you were a child, going to the grocery store with your mom or dad was an event. Being surrounded by a plethora of food was a dream, and begging for a treat was your only priority. Now, as an adult, shopping for groceries can be a nightmare! Navigating endless aisles and avoiding junk food all while staying on budget can be daunting –but it shouldn’t have to be! Here are some helpful ways to navigate your grocery store.

START HERE

FRUIT

SEAFOOD

WELLNESS360 | SEPTEMBER/OCTOBER 2019

MEAT

FROZEN FOODS CHEESE

FROZEN FOODS

If you're going to enter the aisles, make sure you have a mission. Browsing leads to bad decisions.

Take a pit stop at the seafood section for protein-packed shrimp and some salmon, filled with essential Omega-3s.

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BEVERAGES

WINE

HOUSEHOLD ITEMS

CHIPS & BREAD

CHECKOUT

Unless you're getting dark chocolate, keep it movin'!

Stop! Veggie Time. You'll find that once you fill your cart with fruits and veggies, you won't need much else to complete your meals.

Great Job! As a treat, pick up a bottle of wine. It's mostly grapes... right?

DONE!

CANNED FOOD & GRAINS

SNACKS & CANDY

BAKING & SPICES

DELI

BOGO

x

VEGGIES

DELI

BAKERY

Beware the BOGO! Stores will put their weekly deals at the front, but try to avoid them unless they are on your shopping list.

EGGS & MILK Many frozen foods are packed with perservatives and high sodium. Be sure to check the label before you grab it.

DANGER ZONE!! AVOID AT ALL COSTS! Keep those eyes down, champ!


BE PREPARED

When you are planning your shopping list, research the store’s weekly deals so that you are prepared when you come across something that looks like a good deal. For example, at Whole Foods, most of the sales reset every Wednesday, according to wholefoodsmarket.com, so do some research before you shop! This will prevent you from spending your money on junk food or food that you don’t really need. Save that money for the fresh, healthier options that every store has.

DON’T SHOP WHEN YOU’RE HUNGRY

It happens all the time. You rush to the grocery store after work to do the grocery shopping for the week because you’ve already put it off long enough. The afternoon was so busy, you didn’t get to have an afternoon snack and you walk into the grocery store, stomach already gurgling and ready for dinner. You leave the store with more food than you anticipated and $75 over budget. If this scenario sounds like you, it’s probably because you are shopping while you are hungry. Sometimes it’s hard to find the time to go grocery shopping, but whenever you do, try eating a meal or a snack before you go. Going grocery shopping while you are hungry is one of the worst things you can do because when you are hungry, everything looks good. This could make you pick up things in the grocery store that you wouldn’t normally buy if you weren’t hungry. Also, when you are snacky while shopping, you are more tempted to pick up a box of cheese snacks or a bag of chips for the drive home or for a pre-dinner snack. For your next grocery trip, try planning to go on one of your less-hectic days and go after you eat a meal or a hearty snack. This will make shopping while being surrounded by delish food easier to manage, and you will save money, too!

SHOP THE PERIMETER

Next, get into the habit of shopping the perimeter of the store. This means that you avoid going up and down the aisles. “The idea behind this is

Storing food correctly and not buying more than you need can greatly reduce your food waste. According to the USDA, the U.S. wastes an estimated 30-40% of our food supply. Cutting down on your food waste is more sustainable for the Earth and for your pocketbook.

TRICKS Stocking up on produce is a healthy choice, but make sure you store it right.

ON THE COUNTER

that the perimeter of the grocery store is usually healthy, less processed foods,” according to the John Hopkins Patient Guide to Diabetes, an online health resource. “Think fresh and frozen fruits and vegetables, dairy products, eggs, and meats/seafood/poultry.” All of these items are usually located around the perimeter of the store, and you can usually get everything you need in those areas. Also, because the foods around the perimeter is more fresh, you can get customized amounts of food. Meats, cheeses and bakery items can be wrapped up by pound or amount, so you won’t be taking home more than you need. This will minimize food waste at your house. When you start to venture into the isles of a store, you enter into the world of preservatives and boxed foods. Of course there are some healthy options in the aisles like natural nut butters, whole grains and dried fruits, but they are few and far between. Shopping the perimeter will fill your cart with fresh ingredients to take home.

DID YOU KNOW?

USE REUSEABLE BAGS

TIPS

100 billion plastic bags are used by Americans every year. Tied together, they would reach around the Earth’s equator 773 times!

Onions, potatoes, tomatoes and garlic can stay in a cool and dry place, but not in the fridge. You can do the same with squashes.

GREENS FOR DAYS When you bring home leafy greens, wash them immediately, wrap them in a paper towel and store in a sealed baggie or container in the fridge. This will keep them fresh longer and make them more convenient to use because they’re already washed.

CHILL OUT

If you have any produce that is already cut, it must be stored in the fridge.

FREEZE IT

If you bought an excess amount of produce, and you know you won’t get to it before it goes bad, you can freeze it! Cutting up and freezing your veggies makes them easy to cook later, and they work great to throw in to soups or stews.

-EARTHDAY.ORG

#BYEPLASTIC

WELLNESS360 | SEPTEMBER/OCTOBER 2019

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FRESH HACKS We’ve all had days where we’re in the grocery store, wandering up and down the aisles, grabbing things off the shelf and hoping they’ll make a meal. They might not be meals, but at least you have a few healthy things in there, right? But even the healthiest things you grab may not be the best for you. Grocery stores follow their own set of rules, and these rules vary from store to store. Here’s a few tips and tricks to have a plan while you shop and how to find the healthiest picks for you! 

Nutrition Facts

USDA

6 servings per container Serving size 1 serving (230g) Amount per serving

Calories Total Fat 10g

MEAT

330

% Daily Value*

Saturated Fat 1g Trans Fat 0g

Cholesterol 20mg Sodium 700mg

Total Carbohydrate 44g

Dietary Fiber 2g Total Sugars 5g

Includes 0g Added Sugars

Protein 15g

Vitamin D 1mcg Calcium 267mg Iron 2mg

Potassium 169mg

13%

5% 7%

30%

PRESERVATIVES

If you’re trying to watch your sodium intake, it’s important to be mindful of what brands use natural preservatives. Some stores boast being artificial preservative free, but while they may be rid of extra chemicals, they’re high in sodium. Sodium is a natural preservative, so it keeps their products fresher for longer, but might not be the additive you’re looking for.

STRAWBERRY

16%

YOGURT

7% 0% 6%

20% 10%

4%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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CHOICE

SEL L 11/ BY: 14/ 201 9

EXPIRATION DATES

Want to make sure that you’re grabbing one of the freshest loaves of bread off the shelf or adding perfectly ripe apples to your cart, don’t go for the items at eye-level. When stocking new bakery items and produce, grocery stores push the items that have been there the longest towards the front and bring them to eye-level so that people will grab them first. To get the freshest bread, look for the ones on the bottom of the stack or the back of the shelf. For the freshest produce, try reaching for the ones that are higher up or harder to reach in the display.

WELLNESS360 | SEPTEMBER/OCTOBER 2019

HEA FITNE LTHY SS BA 2

YOG NONFAT

UR

T

5g PR R OTEIN

CHOICE CUTS

When it comes to getting the freshest meats from the grocery store, there are a few things to look out for. Make sure to check the expiration date (you can use the previous expiration date trick for meats, too!), the color of the meat and to make sure that the packaging is cold to the touch. If you’re looking for the healthiest cuts of meat to go for, it’s good to look at what’s written on the packaging. The cuts will be leaner if they’re labelled “choice” or “select,” versus “prime,” which will be fattier.

CHECK THE LABEL

Marketers are really good at pulling us in with nice designs and healthy promises. But, being able to look past the intrigue of the products’ touting extra protein, Omega 3 or being organic is a necessary evil if you’re watching your weight. Just because they are promoting one positive quality, doesn’t mean the whole food is good for you. So, always double check the label for quality ingredients.

SNEAKY SUGARS

When you start to check the labels on your groceries, one thing you’ll find is that sugars and carbs are often hiding in your seemingly healthy snack. A few places that you might find sugars disguised are in white bread, fruit juices, canned or dried fruit, low-fat salad dressing, ketchup, barbecue sauce and flavored yogurts, just to name a few!


BU

THE FRIDGE MENTALITY

TT

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SALA

DRES

D

SING

S

SPACE FOR

READY-TO-EAT

FOOD/ LEFTOVERS

SAUCES

The next time you look at your cart and realize that amongst other things you picked up four types of cheese and only one small bag of broccoli, think of how your fridge is laid out. The fruit and veggie drawers are often bigger than the cheese drawer. If you notice that you have tons of meats and cheeses, but your fruits and veggies are seriously lacking, maybe swing back around to the produce section before leaving!

EGGS & DAIRY

MILK

JUICES

ENTS

CONDIM

FRUIT & VEGGIES CHEESE

MEAT

SPLIT UP YOUR CART

One way to help with the fridge mentality is by sectioning off your grocery cart into groups of produce, meats, deli items and others to allow you to more easily see what you have in your cart and can help with on-the-spot meal prepping.

ICE FROZEN FRUITS

& VEGGIES

FROZEN MEATS

PLAN BEFORE PURCHASING

To avoid those mindless wanders around the store, choose a few specific meals you want to make during the week. Actually take the time to write down all the items you will need for the meals in a grocery list and checking before you leave for what ingredients you may already have lying around the house. Keeping a running grocery list in your phone’s “Reminders” app will also allow you to check off the items once you’ve added them to your cart and is easy to update on-the-go!

TAKE IT BACK NOW Y'ALL

When putting away your groceries, think like a grocery store! Put the newest products toward the back of your fridge and push any old products to the front! This will make you use up the existing products in your fridge before you dive into the new stuff. This will also cut down of your home’s food waste.

WELLNESS360 | SEPTEMBER/OCTOBER 2019

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HOW TO WRITE A GOOD GROCERY LIST Some grocery stores, like Publix, have online shopping list generators that allow you to build a list, and the generator will separate your list into different sections on the grocery store for you so you know exactly where to go. When hand writing a shopping list, group your items into sections like deli, bakery, produce, dairy and meats. This will allow you to effectively shop without traveling back and forth from one end of the store to the other. 

SHOP LOCAL Taking a trip to the grocery store to fill up the fridge and pantry is a chore we all have to do. But, it can be easy to get stuck in a rut by going to the same grocery store, week after week. Thankfully, in Gainesville, we have options a plenty! Switch it up a little by visiting a locally owned grocery store or the newsest addition to the community. On a week when the fridge is nearing empty, but you don’t have time to go to the store, many grocery stores also have a delivery or curbside pickup option. Fill your online shopping cart and pick it up on the way home from work. Whether in person or ordering online, Gainesville has an abundance of grocery stores for you to shop at. 52

Aldi

Two locations in Gainesville, visit the store finder to discover yours! Aldi.us Home grocery delivery available with Instacart.

Earth Fare

3045 SW 34th St. Suite 30, Gainesville, FL 32608 (352) 376-4803 Earthfare.com

Whole Foods Market

3490 SW Archer Rd, Gainesville, FL 32608 (352) 244-8302 Wholefoodsmarket.com Home grocery delivery available with Prime Now.

WELLNESS360 | SEPTEMBER/OCTOBER 2019

Winn-Dixie

300 SW 16th Ave, Gainesville, FL 32601 (352) 336-9700 Winndixie.com Home grocery delivery available with SHIPT.

Eastern Market

1349 NW 23rd Ave, Gainesville, FL 32605 (352) 371-3085

Hitchcock’s Markets

24220 W Newberry Rd, Newberry, FL 32669 (352) 472-3899 Myhitchcocks.com

Sunflower Health Foods

3424 W University Ave, Gainesville, FL 32607 (352) 372-7482 Sunflowerhealthfoods.com

Walmart

Two locations in Gainesville, visit the store finder to discover yours! Walmart.com Home grocery delivery and pickup available.

Publix

14 locations in Gainesville, visit the store locator to find yours! Publix.com Home grocery delivery and curbside pickup available.

Ward’s Supermarket

515 NW 23rd Ave, Gainesville, FL 32609 (352) 372-1741 Wardsgainesville.com

La Aurora Latin Market

3733 W University Ave, Gainesville, FL 32607 (352) 271-9035

Lucky’s Market

1459 NW 23 Ave, Gainesville, FL 32605 (352) 240-6440 Luckysmarket.com

The Fresh Market

4120 NW 16th Blvd, Gainesville, FL 32605 (352) 376-1024 Thefreshmarket.com Home grocery delivery available with Instacart.

Trader Joe’s

3724 SW Archer Rd, Gainesville, FL 32608 (352) 378-9321 Traderjoes.com


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Mind Matters

This Reminds Me Of...

Eating food activates all of our senses: smell, taste, touch, sight and even hearing.

How Food Brings Back Memories BY APRIL TISHER

Much of our day is scheduled around food. Breakfast before school, lunch breaks at work, drinks after dinner. Meeting for breakfast, lunch or dinner is commonplace for social as well as professional interactions. Entire cultures are known for their specialty foods and for their family time during meals. Memories of certain times in ones life can be brought back in an instance just from the smell and taste of food.

There is just something about nourishing someone’s body that also feeds the soul, just ask your Grandma. We even have terms like “comfort food” to describe particular dishes that we associate with what we need to make us feel good. Your mother’s homemade chicken soup when you are sick or your sister’s homemade gingerbread cookies at Christmas time. Foods have an uncanny way of taking us back to another place and time; much like hearing an old song on the radio can transport you back to your high school days driving over to the beach or the smell of Old Spice reminds you of your Grandfather. We associate eating certain foods with memories. It might be turkey and dressing

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that makes you think of the holidays of your youth or the pizza by the slice from your hometown that brings back memories of your college days. How does it work? How does food bring back such vivid memories?

the olfactory bulb. The olfactory bulb is connected to the amygdala which is responsible for emotions and then the signal travels to the hippocampus, which is where the memory becomes apparent.

Associative Memory is the scientific answer. Eating food activates all of our senses: smell, taste, touch, sight and even hearing (hello cracking crab legs). While all of these work together when we eat, smell and taste play the largest roles. An article by Michael Richardson from Brain Facts explains how they relate to memory: “The olfactory bulb and the insular cortex are closely connected to the amygdala, an area involved in emotional learning. The olfactory nerve is similarly close to the hippocampus, one of the most important brain structures for memory.” In other words, the hippocampus is the part of the brain where memories are stored. 

Science explained, we can all relate to those feelings of familiarity when tasting something we have had in the past. We usually assume these will be feelings of happy nostalgia, but they can also represent a negative connotation. If you’ve ever developed a stomach virus after eating a particular food you may vow to never eat it again. Tasting it again may reinforce those negative memories. When I was pregnant, I got sick after eating a charcoal grilled hamburger, and now every time I taste that charbroiled taste, I feel ill. 

An article from Psychology Today further explains that associative memory is connected to the limbic system, which is in control of all the memories stored within the hippocampus. The process starts when your sensory organs transmit a signal to your brain which then are transmitted to the associative portion of the brain called

With our memories and emotions being so closely tied to the senses involved with eating it makes perfect sense why we specifically choose to visit our old favorite hometown restaurants. It is why certain foods become staples for game day or why you always go to the same ice cream parlor when on vacation. You can take a trip down memory lane anywhere you are just by eating the associated food to the time you want to remember.


Mind Matters

Feeling Stressed? Take Out Your Apron! BY TRACY WRIGHT

Sue Arteaga started baking at a young age. As part of a blended family of 9, she remembers baking her first batch of cookies at age 6 with her stepmother who loved to bake and has fond memories of baking her first full cherry pie complete with lattice. After that, baking became an escape for Arteaga when many of her older siblings grew up and went to college. And when her stepmother passed away four years ago, baking helped her and her family grieve their loss. “We were all at my dad's house and there I was in the kitchen, baking. My dad still has the same cookie sheets and cooling racks, and I was transported back to the days of when I was young, baking with my stepmom,” said Arteaga, customer service manager at Storter Childs in Gainesville. “We made all her favorite family recipes, plus Tollhouse cookies. In some way it kept us all connected to her even though she wasn't there anymore. It brought up memories, stories, tears, laughter and love.” These feelings of peace that were brought to Arteaga through baking has been affirmed by many psychologists who confirm that baking for others can brighten your mood and improve your mental health. When we bake for others, we engage in altruism, which has been shown to reap mental health benefits, as it can contribute to stress relief and make you feel like you’ve done something good for the world, which perhaps increases your meaning in life and connection with other people.

When you bake or cook for others, the best part is the confidence boost that the baker/cook receives. - JULIE OHANA

Culinary arts therapy is becoming a more common form of therapy. Julie Ohana is a licensed clinical social worker who also has a culinary arts therapy practice in Michigan. She touts the many benefits of culinary arts therapy such as time management, enhanced communication skills, patience, mindfulness and building self-esteem—all of which can improve mental health. “When you bake or cook for others, the best part is the confidence boost that the baker/ cook receives. When the person or people eating the food gives positive feedback and words of praise it really can build a person's concept of self-worth and identity. It helps to show them they can actually create something worthwhile, or tasty, nourishing and beautiful. These feelings over time are internalized and can help lift a person up,” Ohana said.

Baking for others is a form of behavioral activation therapy which works to decrease depression symptoms such as avoidance and isolation by engaging in activities that can improve mood. For those who are interested in using baking as a therapeutic tool, Ohana suggests starting slowly and not expecting expert results. “A good basic tip is not to over reach. If you are a beginner—do not aim for Julia Child 4-star recipes. Start simple and build up. Use basic skills and recipes. Start slow, be patient with yourself and keep working at it. Just like any other skill, mastering anything takes time and effort. When you choose who should be the guests that receive your dishes, pick people you feel safe with and who have your best interest at heart,” Ohana said.

For great beginner baking recipes, visit Foodandwine.com, Foodnetwork.com or Myrecipes.com.

WELLNESS360 | SEPTEMBER/OCTOBER 2019

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Community

We Tried It!

ON A GOOD DAY OF JOURNALING:

BY MEGAN SAPELAK

FOOD JOURNALING

LOGO COURTESY OF MYPLATE

I started food journaling at the beginning of the year. I was on one of those New Year health kicks and wanted to start dieting and keeping track of my calories. A friend of mine introduced me to an app called MyPlate. It’s a food tracking app that helps you set goals for yourself. It not only tracks your calories, but also tracks your carbohydrates, protein and fat intake based on your goals. I was really good at sticking to it in the beginning, but fell off the wagon (like most new year resolutions do) around mid March. I still tried to eat healthy and regularly went to the gym, but it wasn’t until we started talking about a possible article for the magazine that I picked it back up again. I began taking the journaling seriously around the beginning of July. I am a 29-yearold, 5-foot-4, 140-pound female. My overall goal is to lose about 10-15 lbs. My weekly goal is to lose 1-2 pounds each week. After setting up my information in the app, I was given a guide to follow to achieve my goals. I have a 1,200 calorie allowance each day (it also accounts for calories burned once you log them). I am able to eat 40 grams of fat, 120 grams of carbs, and 90 grams of protein each day. In following this strict regimen, I found that there are both pros and cons to recording everything that you eat:

PROS:

You are held accountable for what you are eating. If I woke up and ate a bunch of carbs in the morning, then I had to make a conscious effort to eat more fats and proteins throughout the day. I began to pay closer attention to labels. I read EVERYTHING now. I learned that a lot of foods are not as healthy or lean as I thought they were. It has helped me develop more self-discipline. For example, if I know that I only have 300 calories left in the day at 5 p.m., and I’m eyeballing that candy bar at the checkout, then I basically can’t eat anything for the rest of the night if I choose to go down that rabbit hole. So, I reluctantly pull myself from the abyss and turn the other cheek. I started planning meals more. I’ll plan my meals based on the carb, fat and protein breakdown. That way it’s not a surprise when I reach any of my limits.

CONS:

It’s time consuming. I had to measure out everything that I ate or cooked, and I had to record everything every single time I ate. Yes, even that Starburst that I ate after lunch. I began to find it easier to track my daily meals in the morning to save time, then track snacks throughout the day. It made me feel guilty. Sometimes I would either forget to keep track, or I was too embarrassed to track what I ate because I know I shouldn’t have been eating it. The calorie allowance decreases quickly, so you really have to be smart about when and what you eat. The weekends are basically a free for all. I barely even looked at the app on the weekends. I felt like if I recorded on the weekend the app would just be so disappointed in me. Like, I’m having fun and living my life, can you please stop judging me for a second?

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In a nutshell:

While recording what you eat can be time consuming and make you feel guilty for eating certain things, I think the overall experience has been worth it, and I am definitely continuing keeping up with it. I have been able to lose about 5 pounds in a month in a half with the combined effort of journaling and going to the gym 3-4 days a week. I’m sure I would have lost more if I weren’t living my best life on the weekends. But hey, life is about balance, right?

OVERALL:


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Community Friday, September 20 Free Fridays Concert Series: The Impostors 8–10 p.m. Bo Diddley Plaza Gnvculturalseries.org

Monday, September 2 Labor Day Friday, September 6 Free Fridays Concert Series: The Nancy Luca Band with Anna Marie 8–10 p.m. Bo Diddley Plaza Gnvculturalseries.org

Saturday, September 7 UF vs. UT Martin

Friday, September 13 Free Fridays Concert Series: Morningbell 8–10 p.m. Bo Diddley Plaza Gnvculturalseries.org

Saturday, September 14 Original Gainesville Food Truck Rally Benefiting the Equal Access Clinic 5 p.m. High Dive, Gainesville Highdivegainesville.com/events

Saturday, September 14 UF vs. Kentucky 7 p.m. Lexington, KY

Saturday, September 14 Alachua County Heart Walk

Time TBA Ben Hill Griffin Stadium

Sunday, September 22 2nd Annual Run For Your Life 5K 8:15 a.m. Depot Park Racesonline.com

Friday, September 27 Free Fridays Concert Series: Gilberto De Paz & Tropix 8–10 p.m. Bo Diddley Plaza Gnvculturalseries.org

Friday, September 27 Free Fridays Concert Series: Gilberto De Paz & Tropix 8–10 p.m. Bo Diddley Plaza Gnvculturalseries.org

Saturday, September 28 Oktoberfest 1–10p.m. Cypress & Grove Brewing Cypressandgrove.com

WELLNESS360 | SEPTEMBER/OCTOBER 2019

Friday, October 4 UF Homecoming Parade Noon-2 p.m. University Avenue to Main Street in Downtown Gatorgrowl.org

Friday, October 4 Gator Growl 2019

Time TBA Flavet Field at the University of Florida Gatorgrowl.org Lineup: Chase Rice with opener Lanco and host Scooter Magruder

Friday, October 4 SunTrust Gator Gallop 11:15 a.m. - 1 p.m. James G. Pressly Stadium Runsignup.com

Saturday, October 5 UF vs Auburn - UF Homecoming TBA Ben Hill Griffin Stadium

10 a.m.–4 p.m. Carson Springs Wildlife Conservation Carsonspringswildlife.org

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6–9 p.m. Cade Museum for Creativity and Invention Alexslemonade.org

8:15 a.m. Depot Park Racesonline.com

Saturday, September 14 Wild Adventure Open House

8-10 a.m. Depot Park Floridarecoverycenter.ufhealth.org

Friday, October 4 Lemon Ball of Gainesville

Sunday, September 22 2nd Annual Run For Your Life 5K

7:30 a.m. Santa Fe College Alachuaheartwalk.org

Sunday, September 15 Inaugural Run 4 Recovery 5K

6:30-9:30 p.m. Campus USA Credit Union Facebook.com/CampusUSACreditUnion

October

Breast Cancer Awareness Month

Saturday, October 12 The Pumpkin Run 8 a.m. - 10:30 a.m. Westside Park, Gainesville Runsignup.com

LABOR DAY GRAPHIC FROM FREEPIK.COM. GATOR GROWL IMAGE COURTESY OF UF HOMECOMING AND GATOR GROWL

7:30 p.m. Ben Hill Griffin Stadium

Saturday, September 21 UF vs. Tennessee

Thursday, October 3 9th Annual Movie on the Lawn at Empower Park


Community Saturday, October 12 UF vs LSU

Saturday, October 19 The 19th Annual Miracles Gala

TBA Baton Rouge, LA

6 p.m. Sawgrass Marriot, Ponte Vedra Beach, FL Jdrf.org

Saturday, October 12 – Sunday, October 13 Friday, October 18 – Sunday, October 20 35th Annual Art Festival at Thornebrook Alligator Warrior Festival 10 a.m.– 5 p.m. Thornebrook Village Artfestivalthornebrook.com

O’Leno State Park Crazycrow.com

6–10 p.m. Santa Fe River Ranch Gainesvillegonememphis.org

Saturday, October 26 15th Annual Bat Festival 10 a.m.– 5 p.m. Lubee Bat Conservancy Lubee.org

Saturday, October 26 Making Strides Against Breast Cancer of Gainesville

Friday, October 18 Rosé Gala 7-10 p.m. Valley View at Santa Fe River Ranch Acsflnr.ejoinme.org/rosegala

9 a.m. Celebration Pointe Main.acsevents.org

Saturday, October 26 38th Annual Dog Days Run 5K

Saturday, October 19 UF vs South Carolina TBA Columbia, SC

Saturday, October 19 Walk to End Alzheimer’s

Thursday, October 24 Gainesville Gone Memphis

8 a.m. Westside Park Runsignup.com

Sunday, October 20 Sunny’s Howl-A-Palooza

8 a.m. Local Trinity United Methodist Church Act.alz.org

Thursday, October 31 Halloween

3–6 p.m. Sun Country Sports – West Suncountrysports.com

Your next family adventure IS JUST A CLICK AWAY!

Visit Gigglemagazine.com today to search our directories for unlimited family fun. WELLNESS360 | SEPTEMBER/OCTOBER 2019

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Wellness360 September/October Issue 2019  

The Food Issue, Eat the Rainbow, Navigate Your Grocery Store, Plate Portion Control and more!

Wellness360 September/October Issue 2019  

The Food Issue, Eat the Rainbow, Navigate Your Grocery Store, Plate Portion Control and more!