Wellness360 Magazine September/October 2020

September/October 2020 • Volume 5 • Issue 3 wellness360magazine.com

the

FOOD ISSUE

50 OF AMERICA'S

BEST DISHES FOOD PHOBIAS

UNCOVERED FRESH TAKE

ON DESSERTS

SOUP SEASON Get the recipe for this delicious pumpkin soup p. 39

EVERYTHING PUMPKIN

Obsessing over pumpkin?

We have everything you need to know. pg. 32

WELLNESS360 | SEPTEMBER/OCTOBER 2020

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POINTING YOU IN THE RIGHT DIRECTION

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WELLNESS360 | SEPTEMBER/OCTOBER 2020

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

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PUBLISHER & EDITOR-IN-CHIEF GRAPHIC DESIGNERS VICE PRESIDENT OF SALES ACCOUNT EXECUTIVES EXECUTIVE ASSISTANT WEB EDITOR & SPECIAL EVENTS CONTRIBUTING WRITERS

MAILING ADDRESS

Nicole Irving Megan Sapelak, Grace Downey Shane Irving Betsy Langan, April Tisher Sayeh Farah Amanda Roland Nicole Irving, Lindsey Johnson, Amanda Roland, Jacqueline Saguin, Isabella Sorresso, Ted Spiker, Tracy Wright

PHYSICAL ADDRESS

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Wellness360 is published by Irving Publications, LLC. © 2020

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

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

WELLNESS360 | SEPTEMBER/OCTOBER 2020

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WELLNESS360 | SEPTEMBER/OCTOBER 2020

SEPTEMBER/OCTOBER 2020

32

features 32 Everything Pumpkin

From recipes to fun facts, we've got everything you need to know about fall's favorite fruit!

CONNECT WITH US /wellness360magazine @wellness360mag ON THE COVER

Find out how to make this soup, and find more delicious pumpkin recipes on page 39!

@wellness360mag /wellness360mag *Print Correction* July/August 2020 issue: In the article "Macro 411: Counting On A Better Lifestyle", the correct percentages should have read fats as 30% and protein as 20%.

WELLNESS360 | SEPTEMBER/OCTOBER 2020

5

SEPTEMBER/OCTOBER 2020

in every issue

HEALTH

ASK THE EXPERT

10 Anything But Butter 13 Vitamins and Minerals 101

47 Ask the Baker

FITNESS

50 Beyond Being Picky:

16 Fitness and Nutrition:

16

The Magic Formula

MIND MATTERS

Food Phobias Uncovered

18 Instructor-Led Workouts

COMMUNITY

20 Ted Talks: Healthier Huddles

56 We Tried It: Baking Bread

vs Self-Guided Workouts

STYLE + GEAR

and Super Taster Tests

58 Calendar

22 Your Closet Just Got Technical

24 Reusable Food Storage:

Save Your Food and the Earth

26 Go (Hazel) Nuts!

28 Desserts Gone Healthy?

28

Recent Dessert Trends Prove You Can Have Your Cake and Be Healthy, Too!

30 Pick Your Produce: A

Seasonal Guide for Ripe Foods

FINANCE 42 Financial Well-Being:

50 6

WELLNESS360 | SEPTEMBER/OCTOBER 2020

How to Stay Happy on a Budget

LIFESTYLE 44 Iconic Foods You Need to

Try From Every State

53 SPOTLIGHT360: Meet Susannah Herndon Peddie the property manager who uses her camera to capture the beauty and natural wonders of her travels.

SPOTLIGHT360 PHOTO COURTESY OF SUSANNAH PEDDIE. DESSERT PHOTO COURTESY OF MANUFACTURER.

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7

Editor's Note

the adventures of an at-home chef When I went on maternity leave, I made a pledge that I would learn to cook. That, my friends, was 16 years ago. Now, a confession…

I can cook… kinda. And when I do, I am a disaster at that. I am the MESSIEST COOK EVER! I have three to four things that I am semi OK at making, and I use every dish possible to do so. Boxed cupcakes, tacos, meatloaf and mac and cheese are some of my culinary delights. But, can I really cook? Can I take a chicken and some ingredients and masterfully put them together to create an edible dinner for five people with five different pallets? Nope, sure can’t!

The thought of having to make dinner every night sometimes sends me into a cold sweat with a pout that would send a 3-year-old into shame. As I was writing the article about food phobias on page 50, I wondered if that was the reason? Do I have some underlying irrational fear of cooking food? After self-assessing the situation, I don’t think so, but, hey, it’s 2020! Anything is possible, right?

More so, I think it is the lack of understanding of how the flavors go together, being in a rush to feed five starving people with five different pallets and how to use the right oil for this or that. So many choices, and so much can go wrong. Every time a meal went bad, I felt horrible that I not only wasted food but that I caused my kids to search for peanut butter sandwiches and bagel bites. Mastering cooking and enjoying it is truly an art form I have yet to conquer.

But, 2020 came and brought a pandemic. Many of our beloved restaurants closed for a short time, so there was no option… cooking meals was the only way we were going to survive! I tried my hand at this and that. I mastered a Pinterest casserole and a yummy egg and ham dish. And, as you will see in our “We Tried It,” I even was able to conquer making bread. Even if I used the wrong flour, started the

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WELLNESS360 | SEPTEMBER/OCTOBER 2020

3-hour plus process at 8:30 p.m. and didn’t let it rise enough. It was still edible, or so my dad says!

So, while there is not going to be another maternity leave in my future, there may be some more cooking adventures. Growing up in an Italian household, I knew that food brought people together.

Food was a way to show love and build memories. And, while I can pretty much say with certainty that my kids will remember my awful cooking as much as they remember my good dishes, they will know that with every crazy dish, I did it with a lot of extra LOVE! So, whether you have to Google how to boil an egg, as I do, or Pinterest every chicken dish possible to find one with limited ingredients you understand, pat yourself on the back for trying – even if you have to order take-out when it comes out burnt!

Happy cooking!

Nicole Irving, Publisher, EIC

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Health that excessive weight gain can impact cardiovascular health, and butter is high in calories, so again, portion size is key. The best bet is to use butter sparingly by making the portion small (1 tsp) and enjoying the flavor.”

Can someone be addicted to butter or be a “butterholic?” There is scientific evidence that shows that eating fatty food can illicit dopamine in the brain, a chemical that plays a role in how we feel pleasure. So it’s even more important to eat healthy fats and eat butter in moderation.

Healthy substitutes for butter in cooking include olive oil or canola oil in savory cooking. "[These oils] hold up well and will give you more monounsaturated fats,” Bleiweis said. Ingredients like mashed avocado or banana, nut butter, applesauce, Greek yogurt or pumpkin puree are great substitutes for baking.

Anything But Butter

BY TRACY WRIGHT

In the South, butter is king. Made popular by famous celebrity cook Paula Deen, Southern cooking doesn’t skimp on using sticks of butter in almost every recipe. While the delicious flavor of butter cannot be denied, its nutrition and effects on our bodies is not always easily understood.

Butter is made from dairy milk where the fat from the milk is separated and then the milk fat is further drained of liquid (aka churning) to make a creamy spread. It’s typically used for sautéing, baking and complementing foods like bread, vegetables and pasta.

One tablespoon of butter is approximately 100 calories and 11 grams of fat (which includes 7 grams of saturated fat). But once you consume butter, what does it do to your system?

“Butter is comprised of mostly fat so your body will process it as such,” said Jennifer Bleiweis, RDN, LD/N, registered dietician and owner of Real Foods RD, a local nutrition therapy and health coaching company. “The fats will be digested, absorbed into the blood stream and processed in the liver where the product will then be used for energy, incorporated into tissues, or stored in fatty tissues for later use.”

Over the years, butter has gotten a bad rap nutritionally. Actually, there are some benefits

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WELLNESS360 | SEPTEMBER/OCTOBER 2020

to butter consumption. Some research points to a cardio protective effect of dairy fats, Bleiweis said. Butter has ample vitamin A, which benefits eye health, and vitamin E, a natural antioxidant.

Butter is high in saturated fat, which was once thought to be bad for your heart, but recently was found not to be linked to a high risk of heart disease. However, due to its high caloric and fat count, it should still be eaten in moderation. The most recent recommendations from Dietary Guidelines for Americans advise limiting saturated fat to less than 10% of calories per day.

“It is controversial at this time as to whether the saturated fats in dairy contribute to heart disease,” Bleiweis said. “We do know

Buttery spreads sold at supermarkets typically contain less trans and saturated fats than regular butter. Spreads recommended

by Consumer Reports include Land O'Lakes spreadable butter with canola oil, buttery spreads like I Can’t Believe It’s Not Butter Light made with palm and kernel oil, and Brummel and Brown 35% Vegetable Oil spread.

“There are some ‘buttery’ spreads available that either reduce the fat content or have more monounsaturated or polyunsaturated fats. Be careful and check that the product does not contain trans fats, as these types of fats have been shown to increase risk of heart disease,” Bleiweis said.

E N O

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ES & t I R LO of fa A C 100 GRAMGSRAMS OF 11 LUDING 7 TED FAT INC

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of tick s a f hal

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WELLNESS360 | SEPTEMBER/OCTOBER 2020

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B E RTI E

Health

Vitamins and Minerals 101

BY AMANDA ROLAND

We see vitamin and mineral supplements in the store and think to ourselves, “I should probably buy these, but why?” It is normal to be skeptical about supplements and health trends that you don’t know much about, but taking vitamins and minerals could actually really benefit your health and wellness!

To make it easy for you, we have a breakdown of common vitamins and minerals that you see in supplements at the store so that you know exactly what you are buying. Also, if you aren’t a fan of supplements, we have included some foods that you can add to your diet that will help you attain your daily vitamin and mineral goals!

A

VITAMIN A

This one helps with healthy vision, immunity, skin, fertility and regular menstrual cycles, according to vitasave.ca, an online vitamin resource. These characteristics make it great for women who are trying to become pregnant.

FOUND IN: BEEF LIVER, EGGS, SHRIMP, FISH AND DAIRY PRODUCTS

B

VITAMIN B

There are 8 different nutrients in the B vitamin complex, perhaps the most famous one being B-12. This is a very important vitamin for red blood cell formation, nerve function and the making of DNA, according to the Mayo Clinic. Most people are able to store a lot of vitamin B-12 just from a well balanced diet; however, those who do not eat meat could develop a B-12 deficiency because plant sources do not provide enough of the vitamin. Also, older adults could be more prone to developing a vitamin B deficiency.

FOUND IN: DAIRY PRODUCTS, FISH AND MEATS

C

CALCIUM

This mineral is important for maintaining strong bones and teeth! It also helps orchestrate the movement of muscles, blood, hormones and enzymes, according to the National Institutes of Health. Many people do not get their recommended daily amount of calcium, especially young boys and girls (ages 9-18) and older women and men (50+).

FOUND IN: DAIRY PRODUCTS, KALE, SALMON AND BROCCOLI

C

VITAMIN C

Vitamin C is important for many reasons. It acts as an antioxidant and helps protect cells from harmful free radicals, according to the National Institutes of Health. Also, it helps fortify your immune system by encouraging the function of white blood cells. Anyone can benefit from the addition of a vitamin C supplement, but the recommended amount you should take will vary on your age!

FOUND IN: CITRUS, KIWI, GREEN PEPPERS, BROCCOLI AND TOMATOES

D

VITAMIN D

This vitamin helps you absorb calcium, which is important for strong bones and teeth. If you don’t get a lot of sunlight, you could be in need of some vitamin D.

FOUND IN: FATTY FISH LIKE SALMON AND TUNA, WHOLE EGGS AND MUSHROOMS

F

FOLATE

Also known as vitamin B9, this vitamin is important for red blood cell formation and healthy cell function, according to the Cleveland Clinic. It also is important for women who are pregnant to take folate supplements to prevent birth defects.

FOUND IN: LEAFY GREENS, FRUITS AND LEGUMES

WELLNESS360 | SEPTEMBER/OCTOBER 2020

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Health

I

IRON

Iron is a mineral that mainly resides in our red blood cells. The average person normally gets enough iron daily, according to Healthline; however, there are some who could benefit from an iron supplement.

People who are anemic (iron deficient), pregnant, menstruating or exercising heavily should talk to their doctor about the addition of an iron supplement into their routine.

P

POTASSIUM

FOUND IN: LEAN BEEF, CHICKEN, OYSTERS, BEANS, DARK LEAFY GREENS AND TOFU

M

MAGNESIUM

Magnesium is another mineral needed to maintain a healthy body. It helps to regulate muscle function, nerve function, blood pressure and blood sugar levels, just to name a few of its responsibilities, according to the National Institutes of Health. Recommended daily amounts of this mineral will vary depending on your sex and age.

FOUND IN: NUTS, WHOLE GRAINS, SPINACH, SEEDS AND MILK PRODUCTS

O

OMEGA-3

So, technically, Omega-3 is an essential fatty acid, not a vitamin or mineral. However, it is still an important nutrient that is found in many supplements and multivitamins. We can only get omega-3 fats from the things that we ingest (food or supplements), and the body can’t “make them from scratch,” according to the Harvard School of Public Health. Omega-3 fatty acids have been known to help control things like heart disease, eczema, lupus, arthritis and risk of cancer.

FOUND IN: PLANT OILS, FATTY FISH, WALNUTS, FLAX SEEDS (AND OIL) AND CHIA SEEDS

*Always remember to consult with your doctor before adding any supplements or new foods to your diet.

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WELLNESS360 | SEPTEMBER/OCTOBER 2020

This mineral is fairly abundant in our bodies, but most people do not get enough of it on a daily basis. Potassium is an electrolyte and is connected to muscle contractions, water balance and heart functions, according to Healthline. Getting the recommended amount of this mineral could help lower your risk of high blood pressure.

FOUND IN: LEAFY GREENS, AVOCADOS, FISH, WATERMELON, BANANAS AND COCONUT WATER

Z

ZINC

Those who live high-stress lives could be in need of some zinc, according to Healthline.

This mineral bolsters our immune system as well as helps us turn carbs, fats and protein into energy. Naturally, our bodies do not store zinc, and most people do not get enough zinc from their daily diet. Maybe a zinc supplement is that missing piece you’ve been looking for to keep you energized and help you feel less stressed?

FOUND IN: BEEF, PUMPKIN SEEDS, ORGAN MEATS (LIKE LIVER), SPINACH AND OYSTERS

WELLNESS360 | SEPTEMBER/OCTOBER 2020

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Fitness

Fitness and Nutrition: The Magic Formula

people

BY LINDSEY JOHNSON, MS

think that

Have you ever wondered whether your nutritional habits support your fitness routine and vice versa?

muscles are

Fitness and nutrition are closely linked.

Whether you are looking to lose weight, add muscle, maintain weight, or just have optimal energy during and after a workout, nutrition is an important piece of the equation.

“How much you eat (and how much you workout) should be rooted in your own personal health goals,” said Morgan Rogers, MCHES, NASM-CPT, NASM-FNS, and Animal Flow instructor. Exercise and nutrition is a formula of calories consumed balanced with calories expended. Those trying to put on some weight will want to consume more calories than expended during a workout. Adding extra calories doesn’t mean an extra order of fries. It’s important to choose nutrient-dense foods to help bolster your overall health. “For many people looking to put on muscle, this could be as simple as drinking a post-workout shake or adding an extra serving of peanut butter to your smoothie,” suggests Rogers.

WHAT SHOULD I EAT AND WHEN?

Eating before a workout can help increase energy to sustain you throughout the activity. Eating a full meal two to three hours prior to a workout can provide sustenance without feeling full or cramping. If you need a little more, a small snack 30-45 minutes before starting exercise can help take off the edge. As a general rule, it’s best to limit fibrous foods and anything that will require a lot of work for your body to digest close to the start of a workout. A good choice would be easily digestible carbohydrates like a banana or dried fruit. “Not all fruits are created equal when it comes to easily digestible carbs. If it tastes sweeter and has a thinner skin or no skin, you’re probably good to go. Fruit that is less sweet, like an apple, will contain more complex chains of

16

Many

WELLNESS360 | SEPTEMBER/OCTOBER 2020

made in the gym. False!

Muscles are destroyed in the gym, but repaired and nurtured with a wellbalanced diet.

-MORGAN ROGERS

Morgan Rogers is a Master Certified Health Education Specialist, Certified Personal Trainer, Certified Fitness Nutrition Specialist, and Animal Flow instructor. She has been a Wellness practitioner since 2013 serving the local Gainesville community.

carbohydrates, which will be tougher to break down, not to mention a fiber-rich skin that will take some work on your tummy’s part to digest,” said Rogers.

After a workout, your body will be focusing on recovery, so it’s typically recommended to stick to easily digestible foods for the immediate post-workout snack, within 30 minutes afterwards.

The post-workout recovery shake is a good option since the blender helps break down the food into smaller particles, making it easier on the digestive system. For post-workout snacks, aim to consume a mix of protein and carbohydrates. “Your body did a lot of heavy lifting during your workout; make things easier for it post-workout by choosing easily digestible foods.

Smoothies and shakes are a great option,” said Rogers.

THE MAGIC FORMULA

“Many people think that muscles are made in the gym. False!

Muscles are destroyed in the gym, but repaired and nurtured with a well-balanced diet,” said Rogers. You can work hard in the gym but not achieve the results you’re looking for if your nutrition game doesn’t match your fitness needs. Many people don’t eat enough for significant muscle gain. On the flip side, some people consume too much, preventing weight loss.

Your body can only store limited amounts of protein and carbohydrates but unlimited amounts of fat. Therefore, any macronutrient eaten in excess will be stored as fat. Undereating will prevent the body from building significant muscle mass.

Overeating will add fat along with the muscle.

BOTTOM LINE? Track your nutrient intake along with your exercise for a few weeks.

Are you eating enough to support your exercise routine? Are you eating significantly more than needed for your activity level? Apps like MyFitnessPal, 8fit, MyPlate and Noom can help you easily track your meals and exercise. If you want a little more guidance or help getting started, consider scheduling a consultation with a dietitian or a fitness nutrition expert, available at many gyms. Enjoy the process and learn what your body needs to function at peak performance.

WELLNESS360 | SEPTEMBER/OCTOBER 2020

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Fitness

instructor-led SELF-GUIDED WORKOUTS WORKOUTS

VS

BY LINDSEY JOHNSON, MS

I n This c o rner...

BENEFITS OF INSTRUCTOR-LED CLASSES

Maybe Jazzercise isn’t your thing, but not all instructor-led workouts are the same. Coaches can lead classes such as CrossFit, Orange Theory, weightlifting and even goat yoga.

Maybe you’d feel more comfortable with one-on-one or small group instruction. Thanks to COVID-19, many classes now offer either a live, streamed session or recorded workouts.

PELOTON

Advertising Director Maggie Martin has combined instructor-led classes with working out at home on her own schedule. “I’ve been in the fitness space for quite awhile and have tried different workouts and gyms. I competed in figure competitions before it was cool. I tried CrossFit and powerlifting. I’ve been working out at Muscle Farm for the last three years and recently added barre to the routine. But I wanted something that was quick before work. Something I didn’t have to get in the car and drive to. Peloton allowed me to get workouts in from home. I can pick the length of the class, the type of class and even a leisurely bike ride through another part of the world. You do have to be diligent. I always tell my boyfriend when I’m going to do a Peloton workout. That way, he can keep me accountable.”

Peloton has become a very popular option for home workouts that also include the instructor portion. They offer yoga, strength, stretching, meditation, cardio, bootcamp, and outdoor walking and running programs through an app with a monthly fee, which doesn’t require having Peloton equipment.

Santos Hernandez CROSSFIT

Food truck owner Santos Hernandez participates in live CrossFit workouts. “Getting into the lifting environment is less intimidating because of the guidance I received on proper lifting, proper breathing, recovery, pre-workouts and proper dieting. All these things make an instructor the most valuable asset in making a fitness lifestyle change. I could not have done it without my instructors keeping me accountable for my fitness.”

Morgan Rogers ANIMAL FLOW

Certified Personal Trainer and Animal Flow instructor Morgan Rogers states that, “For me as a trainer, online classes via Zoom have been great with one caveat: Cameras on. If participants don’t turn their cameras on, I can’t correct them on form or give them encouragement. On the other side of the coin, when I participate in online classes, having my camera on means I’m more accountable. I might push myself just a bit harder knowing that everyone can see me.

Participating from the safety of your home might also give you the courage to try something new!”

Whether it’s in person or through cyberspace, instructor-led courses can provide safe workouts that will challenge and motivate you. If you’re not quite sold, try one from the comfort of your own home and be open to trying something new.

PHOTOS COURTESY OF MAGGIE MARTIN, SANTOS HERNANDEZ AND MORGAN ROGERS

There are many benefits to exercising under the supervision of a trained coach.

They can help ensure proper form for safety and correct any habits that could be harmful. They can help you push your limits and keep you working when you feel ready to quit.

Having a set time to show up creates accountability. A coach can design programming that provides muscle variety and a well-rounded training program.

Maggie Martin

Fitness

These days there are a wide variety of options available for exercise. If you took a poll of your friends and neighbors, you’d probably learn they are involved in everything from traditional gyms, outdoor activities, specialty classes, home gyms and more. There is literally something for everyone! With so many avenues to explore, how do you know what will work for you?

I n This c o rner...

Paul Gardner

GARAGE GYM / STADIUM

Brandon Starr

FITNESS CIRCUITS / WEIGHT TRAINING

PHOTOS COURTESY OF PAUL GARDNER AND BRANDON STARR

BENEFITS OF WORKING OUT ON YOUR OWN Sometimes sticking to an exact timetable for workouts can be difficult due to other life responsibilities.

Maybe exercise is your meditation and you prefer to tune out from the world for awhile. For one reason or another, working out on your own routinely or on occasion also has benefits.

Chiropractor Dr. Paul Gardner has been keeping up with his routine in both his garage gym and at the stadium. “I chose to work out solo both in my garage gym (that I built luckily right before COVID happened) and at the Swamp for cardio/HIIT training.

The reasoning behind that was to limit my exposure to my patients and my family. My workouts have been very consistent and I do the best I can to constantly switch up my routines. I do miss the camaraderie and variety of my gyms (Go Primal and Gainesville Health and Fitness Center) and plan on returning at some point.

I will continue to use my home gym and the Swamp for convenience and self-meditation for the time being.”

Firefighter/Paramedic Brandon Starr completes his exercise either on his own or with his colleagues at the station. “My workouts consist of functional fitness circuits and weight training. An example of functional fitness would be a stair climb wearing a complete structural firefighting ensemble and air pack with the goal to climb as many flights of stairs as possible before running out of air. The goal is to train to be able to physically perform the tasks required by my job. Self-guided workouts allow for flexibility and creativity. As long as I stay self-motivated and disciplined, I can use that creativity and flexibility to reach my goals.”

The verdict Instructor-led workouts allow for a structured routine, correct form and social benefits of interacting with other like-minded people.

Whether in a group or one-on-one session, accountability is a major factor. On the other hand, self-guided workouts allow for creativity, flexibility and the freedom to try new things. They do require a bit more discipline as well as some basic knowledge on proper form.

Perhaps a combination of instructor-led classes and self-guided exercises will allow you the opportunity to work on form and get an understanding of a good routine while providing additional flexibility on the days you want to perform a self-guided workout.

In the end, the best workout is the one you can commit to and do on a regular basis. Stay consistent and have fun!

WELLNESS360 | SEPTEMBER/OCTOBER 2020

19

Fitness Finally figured out why I’ve split a seam or two in my day.

I’ve been using the wrong dieting playbook!

TED TALKS THE HUMOROUS SIDE OF HEALTH

Healthier Huddles: 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.

The Perfect Time to Draw Up New Plays

BY TED SPIKER

Last-Place Playbook

Championship Playbook

THE PLAY

THE PLAY

1/ ALL-OUT BLITZ

1/ HANDOFF

Clean out the fridge and pantry in one latenight attack.

THE PLAY

2/ SHOVEL PASS

Head hunched over pot, ladle firmly gripped, steady and strong motion to transfer gravy.

THE PLAY

3/ FUMBLEROOSKI

THE PLAY

2/ COUNTER

Don’t leave a coffee cake on top of it, for the love of delicious crumbly bits!

THE PLAY

My bad, thought you said “tumbler” and “brewski.”

3/ SKINNY POST

THE PLAY

THE PLAY

4/ CURL ROUTE

4/ STATUE OF LIBERTY

THE PLAY

THE PLAY

5/ SNEAK

5/ VICTORY FORMATION

Mug-to-mouth. Mug-to-mouth.

Mug-to-mouth. Repeat. Repeat. Repeat.

When nobody’s looking, swipe four to eight fries off a neighboring plate.

20

Maybe for once, some portions of what’s on your plate could go to the dogs, the disposal or for tomorrow?

WELLNESS360 | SEPTEMBER/OCTOBER 2020

Upload progress photos on IG.

Mouth stays frozen and stoic even as the cheesecake passes under the nose.

One day, a smile while stepping on the scale?

OCTOBER

is Breast Cancer Awareness Month.

VISIT THE AMERICAN CANCER SOCIETY AT CANCER.ORG TO LEARN HOW TO HELP CONTINUE THE FIGHT.

Even Hidden Smiles need to be Healthy Smiles!

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WELLNESS360 | SEPTEMBER/OCTOBER 2020

21

Style + Gear

Your Closet Just Got Technical

BY NICOLE IRVING

Technology has gotten personal. Gone are the days of technology sitting on your desk and waiting for you to enter your numbers, stats or your weight.

Today technology has come so far that with their slim and sleek designs, everyday items are jammed packed with the latest alerts, monitors and health apps. Now that they can be hidden or worn just about anywhere on the body, you can have your wellness program and stats with you wherever you go!

Monitors your body’s pulse, movement and temperature

The Oura ring is made of durable titanium and packed with infrared LEDs, NTC temperature sensors, an accelerometer and a gyroscope all packed in a sleep ring. It harnesses the newest technology to monitor your body’s pulse, movement and temperature to give a holistic and balanced view of your health. When you wake up, you can see what your body has been doing during sleep via the Oura Ring app and take the proper steps to make sure you get the comfortable rest you need. $299, ouraring.com

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WELLNESS360 | SEPTEMBER/OCTOBER 2020

PRODUCT PHOTOS COURTESY OF MANUFACTURERS

OURA RING

Yoga pants that can identify your yoga pose & give feedback

UPRIGHT GO 2TM POSTURE TRAINER

Hours at the computer got your hunched over? The Upright Go 2 can be adhered to your back or worn as a necklace and will give you gentle nudges to straighten up. Extra support comes from your posture coach via their membership program. $99/ Coaching is $39.00 a month, uprightpose.com

Corrects your posture with small vibrations

SENSORIA SPORTS BRA

To hit your peak exercise level, it’s important to know your heart rate!

Introducing the Sensoria Fitness Smart Sports Bra. This comfortable low/medium support bra will accurately and consistently monitor your heart rate without the hassle of wearing another bulky device. Pair the device with the sensoria mobile app for easy tracking during all activities. $69, sensoriafitness.com

PRODUCT PHOTOS COURTESY OF MANUFACTURERS

NADI X: YOGA PANTS

NIKE ADAPT BB 2.0

Nike has done it again! These light and comfortable basketball sneakers are Infused with the Nike FitAdapt Technology. The power laces will lock you snugly and perfectly into your sneakers simply by accessing an app on your smartphone. $350, nike.com

Namaste. Find inner calm, peace and your perfect pose with the Nadi X yoga pants. These pants have patented technology that include integrated sensors, the pulse, with feedback in the form of vibrations that helps you improve your yoga. Activate the pulse and then connect it to your Nadi X pants, place phone next to mat and start your guided yoga. $249, wearablex.com

Watch Your Progress APPLE WATCH SERIES 5

Complete with noise level alerts, an ECG monitoring app, always on Retina display to always keep your metrics visible and the ability to measure cycling, yoga, swimming, high-intensity interval training, the Apple Watch Series 5 is your workout partner!

Starting at $399, apple.com

FITBIT VERSA 2

The Versa 2 comes ready to connect to your Alexa and Spotify playlists. It is able to monitor your sleep patterns and ďŹ tness workouts, plus it is ready for a dip in the pool! $199.95, fitbit.com WELLNESS360 | SEPTEMBER/OCTOBER 2020

23

Nutrition

Reusable Food Storage: Save Your Food and The Earth

BY AMANDA ROLAND

Growing up, I remember my mom would use approximately a billion plastic products in my lunchbox throughout the week because they were so convenient. But looking back, I wonder how much damage was done just by my family’s single-use plastic obsession, and I know that my family was not the only one.

Single-use plastics are self-explanatory in that they can only be used once. Items like plastic baggies, plastic grocery bags, plastic wrap, cups with plastic lids and take out containers all fall under this category. While some of these items are recyclable, the sad reality is that most of them end up in landfills or the ocean, wreaking havoc on our environment, according to The Evelve Project, an online environmental organization.

Medium 3 pack $18, beeswrap.com

The average person uses about 540 plastic baggies per year, according to One Green Planet. And after you use them once, you throw them away to end up in a landfill where they do not biodegrade, according to Design Life-Cycle, an online resource. So, switching to reusable baggies can greatly reduce your waste footprint and save you money in the long run!

There are many reusable alternatives to plastic baggies!

Silicone baggies are very popular because they are dishwasher, microwave and freezer safe. They are durable and can last for years, allowing you to save the money that you would be spending every month on ziplock bags. Silicone bags come in a variety of sizes and colors for all your food storage needs.

Mesh or fabric bags are also an option, and they are great for items like fruits, vegetables, nuts and snack mixes. Most fabric bags are machine washable for easy sanitization. You could also use fabric bags in the produce section of the grocery store to avoid those pesky plastic produce bags.

Reusable Wax Food Wraps

Plastic wrap or cling wrap, discovered in the 40s, is used to cover and wrap up food to keep it fresh, but the environment continues to suffer from this common single-use plastic. Compounds such as PVDC and PVC are found in plastic wrap, and when burned, they release harmful chemicals into the atmosphere. Also, when plastic wrap finds its way into our waterways, it can be extremely harmful to marine life, according to National Geographic.

DID YOU KNOW? When burned, plastic wraps release harmful chemicals into the atmosphere.

Try wax wraps instead!

“Plastic wrap contributes to a larger plastic pollution crisis, but unlike other plastics, scientists are finding that PVC and PVDC do great jobs of picking up bacteria and metals,” according to a National Geographic article by Sarah Gibbens. “Those contaminated pieces of microplastic then harm the fish that mistake them for food.”

To combat this growing problem, you can buy reusable food wraps made from fabric and wax that act the same as plastic wrap.

They cling to bowls and food the same way that plastic wrap does, but they are also water-resistant and completely washable.

You can buy these food wraps online and at many health food stores, or you could make your own! Search “DIY reusable food wraps” on YouTube to find a plethora of tutorials online!

We all have to do our part to protect the environment and the earth we live on. One easy way to make a difference is to try reusable food storage options. Making the simple switch to reusable wax food wraps and reusable baggies can not only help you save money on single-use plastics, but it will help keep those plastics out of nature.

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WELLNESS360 | SEPTEMBER/OCTOBER 2020

PRODUCT PHOTOS COURTESY OF MANUFACTURERS

Nowadays, environmentally conscious companies have come up with products that not only help save our environment but save us money as well! Enter reusable food storage. I’m talking reusable containers, wax food wrappers, silicone sandwich bags… and the list goes on. These products are made out of materials like glass, silicone, fabric and stone/ceramic that can be washed and reused for a very long time so that you aren’t packing landfills with even more plastic and waste. Also, most reusable containers are microwave safe, making reheating food that much easier. Two products that you should start using now to cut down on your plastic use are reusable wax food wraps and reusable baggies!

Reusable Baggies

Join us at The Cade!

The Cade Museum for Creativity and Invention is open on Fridays and Saturdays from noon to 5 pm.

Explore the inventions that will make deep space travel possible with our MOON TO MARS theme.

Enjoy space-themed mico-exhibits, activities, and experiments in two labs, and more.

The BRAIN: The World Inside Your Head exhibition debuts on September 19th. Learn about the mysterious inner workings of the brain - including perception, learning, memory, and consciousness and how the brain drives our ability to create and invent.

In addition to maintaining current social distancing standards, and bolstering the strict cleaning protocols, the Cade Museum has partnered with Violet Defense, Orlando-based creators of patented, ultraviolet disinfectant devices - currently utilized in hospitals - to eliminate up to 99.9% of bacteria and viruses.

811 South Main Street Gainesville, FL 32601 www.cademuseum.org

WELLNESS360 | SEPTEMBER/OCTOBER 2020

25

Nutrition

Go (Hazel) Nuts!

BY ISABELLA SORRESSO

Hazelnuts, also known as “filberts,” may mostly be seen nowadays as yummy coffee flavorings or nestled in a candy bar, but really, they have been cultured and harvested in America for roughly 162 years.

According to the Oregon Hazelnut Marketing Board, the first cultured hazelnut tree was planted in Oregon by Sam Strictland in 1858.

But, before being grown in America, the hazelnut plant was also used as a medicine and a tonic.

It was thought to cure chronic coughing if eaten with honey, to cure the common cold if mixed with black pepper and even used to fix baldness if mashed, burnt hazelnut shells were placed on your head where hair was missing or thinning.

Hazelnuts have a rich history of being used as a cure-all because of all of the amazing properties they have. Hazelnuts are high in fiber, vitamin E, folate and proanthocyanidin, which is a compound that may help reduce the risk of blood clotting and urinary tract infections.

They also have a particularly high amount of the minerals manganese and copper, according to the Oregon Hazelnut Marketing Board. Copper is needed to help with the absorption of iron and manganese is important to bone formation.

If you want to get your daily dose of hazelnuts into your diet, an easy and delicious way is with hazelnut spread. Brands like Nutella and Justin’s are blended with cocoa powder and can be found at many grocery stores. If you want something a little healthier, try chopping up hazelnuts and sprinkling them on top of your salads and smoothie bowls!

26

WELLNESS360 | SEPTEMBER/OCTOBER 2020

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WELLNESS360 | SEPTEMBER/OCTOBER 2020

27

Nutrition

Desserts Gone Healthy?

Recent Dessert Trends Prove You Can Have Your Cake and Be Healthy, Too!

BY TRACY WRIGHT

Most of us enjoy a sweet treat at the end of a meal or as a yummy snack, but we may not like the calories and fat that accompany it. Fortunately, there are now a growing number of healthy dessert items that can satisfy your sweet tooth without the added calories. The average dessert item can range from 250 to more than 500 calories, while the following items range from 50 to 100 calories with other nutritional benefits like organic ingredients and added protein.

OUR TOP PICKS

delightedbydesserts.com to locate a store near you.

GREEK YOGURT BARS

Yasso developed an “ice cream bar” made of Greek yogurt that is available in over 18 delicious flavors like sea salt caramel, chocolate chip cookie dough and black raspberry chip. This sweet treat has only 80-150 calories but is filled with protein and void of high intensity sweeteners.

(Publix in freezer aisle).

COCONUT DESSERT POTS

Coconut-based products continue to soar in popularity. The Coconut Collaborative offers a line of dessert pots in both chocolate and salted caramel, which can be eaten as is or used in recipes like vegan chocolate cake or fruit and pistachio coconut bowl. Free of dairy and gluten, these dessert pots are low in sugar, are vegan and contain just 130 calories per serving. (Whole Foods).

CHOCOLATE AVOCADO PUDDING SMASH MALLOW The Smash line of products offers guilt-free snacks. Try the Smash Mallow products which feature 100-calorie-per-serving marshmallow treats in a variety of flavors including cookie dough, cinnamon churro, strawberries and cream, and mint chocolate chip. Available at Target. smashmallow.com

UNREAL CHOCOLATE Unreal offers a line of chocolate products like peanut butter caramel bars, dark chocolate almond butter cups and dark chocolate with crispy quinoa. All of their products are vegan, contain organic ingredients and are certified gluten-free with nothing artificial. Available at Whole Foods. getunreal.com

HALO TOP ICE CREAM Available in a variety of flavors and products, Halo Top ice cream is a healthy alternative to traditional ice cream. One pint of traditional Halo Top ice cream is 280-380 calories, and the light variety is 90 calories per pint. They also offer dairy-free ice cream and ice cream pops, and all products are made with organic ingredients. Available at Target. halotop.com

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WELLNESS360 | SEPTEMBER/OCTOBER 2020

Avocado based recipes are also a huge trend because of the many health benefits of the green fruit. But rather than just using it for guacamole, avocadoes can also be part of sweet treats. Avocadoes are high in fiber and can lower cholesterol with their “good fats.” Tasty.com’s recipe calls for throwing the flesh of the avocado, cocoa powder, dark chocolate, honey or maple syrup, vanilla, a touch of salt with regular or almond milk into a blender and mixing until smooth. Add a touch of more syrup or honey as needed.

BEET DESSERTS

Food and Wine hailed beets as one of the hottest food trends of the last few years.

Beets are full of fiber and have many vitamins and minerals, making them a healthy ingredient. They are high in fiber and can help to lower blood pressure.

Once pureed, beets blend well with sweet flavors. Head over to justbeetit.com for a number of recipes including beet chocolate cupcakes or brownies or vanilla cupcakes with beet-dyed pink coconut cream frosting. What’s even better is that most of the recipes are vegan or glutenfree (or both!)

PRODUCT PHOTOS COURTESY OF MANUFACTURERS

DELIGHTED BY DESSERTS Two words you may have thought you would never hear together; dessert hummus has become one of the hottest food trends.

Delighted By Desserts creates vegan, gluten-free, non-gmo and kid-approved desserts that are low in sugar and free from bad-for-you ingredients. This dessert hummus has 80 calories with one gram of protein and five grams or less of sugar per serving. Available in thousands of stores nationwide. Visit

OTHER DESSERT TRENDS

ORGANIZE WITH

Style.

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WELLNESS360 | SEPTEMBER/OCTOBER 2020

29

Nutrition

PickYOUR Your PRODUCE: Produce: PICK A Seasonal Guide ForFOR A SEASONAL GUIDE RIPE FOODS Ripe & Ready Foods

BY JACQUELINE SAGUIN

BY JACQUELINE SAGUIN Has natural antioxidants that are linked to reducing inflammation and improving digestion A heart-healthy food that is low in calories, but high in nitrate levels, which lowers blood pressure An excellent source of vitamin C, which protects your body's cells against damage.

It's also an excellent source of vitamin A, which is linked to good eye health.

Filled with essential nutrients such as calcium, iron, and vitamins A, C, and K. Rich in chlorophyll and fiber

Low in calories, but nutrient-dense — rich in fiber, vitamin C, potassium and more!

High in vitamins A and C and folate. It's also a good source of magnesium. Can help boost your immune system High in antioxidants, which give vitamin A. Great low-calorie sources of fiber and potassium

30

SPRING

SUMMER

There's nothing more deceiving than buying vibrant foods only to unleash a bitter taste onto your taste buds after you've taken a bite.

Shop smarter and not harder by knowing when it's prime time to pick your fruits and vegetables, and find fresh ingredients at a local farmers market. Fruits and vegetables actually cost less when they're in season! Check out whether your produce is so last season with this ultimate guide to picking ripe and ready foods.

FALL

WINTER

ALFALFA SPOUTS

Look for crispy and bright sprouts, with buds intact.

ARTICHOKE

Look for ones with a dusty green color. Avoid those with purple and profound blemishes.

ASPARAGUS

Look for a bright, rich green color all around with closed, compact tips.

BEET

Look for one that is firm and round, with a rich color and slender root.

Avoid wilted tops.

BROCCOLI

Look for compact buds with crisp, green leaves.

BRUSSELS SPROUTS

Look for one that is bright green, compact and free of blemishes.

CABBAGE

Look for firm leaves without browning or markings. Darker leaves mean more flavor.

CARROT

Look for ones that are plump, smooth and without cracks. Buy with stems attached so they keep their moisture.

CAULIFLOWER

Look for flowers that are clean and creamy white, with thick green leaves.

Avoid spotted and separated flowers.

CELERY

Look for ones that are light green, compact and glossy.

CORN

Press against husk to feel individual kernels. Make sure there aren't holes where kernels should be. Silk should be stiff and moist.

GARLIC

Look for large, firm and silky skins.

GREEN BEAN

Look for slender beans that are crisp, bright-colored, and unblemished.

KALE

Look for leaves that are moist, crisp, unwilted and unblemished.

LETTUCE

Avoid wilted, discolored leaves.

LEEKS

Look for ones that are white and light green. Stalks should be crisp and firm. Avoid mostly dark green or yellowed tops.

MUSHROOM

Look for clean, firm texture. They are delicate and highly perishable, so eat soon after purchase. Avoid dark browning or watery spots.

OKRA

Look for ones that are bright green. Firm, but tender.

ONION

Look for ones that feel heavy for their size with dry, papery skins, without signs of spotting or moistness. Shouldn't have any smell.

PEAS

Look for firm, velvety pods that are medium green. Gently shake the pod.

Avoid if there's a rattling sound, as it's likely they're uneven in size.

POTATO

Look for ones that are smooth and unbruised.

RADISH

Look for bright, perky greens. The leaves are the tell-tale of the root.

ROMANESCO

Look for ones that are dense and uniform in color.

RUTABAGA

Look for ones that are unbruised and unblemished, with purpleish skin.

SPINACH

Look for leaves that are bright and vivid green. Avoid wilted or liquidy leaves.

SWEET POTATO

Look for firm with smooth, bright, uniformly light tan skins.

TURNIPS

Look for ones that are firm, without any blemishes. Feels heavy for its size. If the greens are attached, they should be brightly colored and fresh.

WELLNESS360 | SEPTEMBER/OCTOBER 2020

SPRING

SUMMER

FALL

WINTER

APPLES

Look for solid, firm skin with no blemishes. Typically stay ripe for about 6 weeks in the fridge.

APRICOTS

Look for ones that are plump, golden orange without blemishes.

AVOCADOS

Look for skin that is dark and almost a black color. Feels soft, but not mushy. Avocados ripen, so buy green if you prefer not to eat right away.

BANANAS

Ripen nicely after purchase, so buy green. Ready to peel after its turned a completely yellow with subtle hints of brown.

BELL PEPPER

Look for smooth skin, with no bruises or marks.

BLACKBERRIES

Look for ones that are smooth and stemless. Avoid mushy or wrinkled berries at the bottom of the container. Spoil easily, so eat soon after purchase.

BLUEBERRIES

Avoid any with pink or red, which signal an unripe berry.

CANTALOUPE

Give a sniff test! Sweet = ready to eat.

CHERRIES

Look for ones that are dark red, plump and firm. Stems attached.

CRANBERRIES

Squeeze test! Check that it's firm, but with a little give.

CUCUMBER

Look for a dark green color skin and firm to the touch.

EGGPLANT

Look for firm, smooth-skinned and heavy for its size. Has slight give.

GRAPEFRUIT

Look for a firm, oval shape, with a slightly flattened end. If too round, its likely underripe.

GRAPES

Look for ones that are full and round. Avoid wrinkles where the stem meets the fruit.

GUAVA

Look for soft yellowish-green color, but you can buy green and wait to ripen. Bonus: If you see a touch of pink, it's at its best.

HONEYDEW MELON

Look for a dull, pale yellow and a well-rounded melon.

KIWI

Look for an even brown color, with gentle give.

LEMON/LIME

Look for firm and bright-colored skin.

MANGO

Usually cannot tell from color, so smell for strong sweetness. Press for a gentle give.

ORANGE

Look for shiny, thick skin with a little give.

PEACH

Look for fuzzy and soft skin, with a sweet sensation. Choose ones with more red than orange. Typically already ripe when harvested.

PEAR

When bought at the store, they aren't usually ripe yet, so leave out and wait for the stem-end to give a little when squeezed

PINEAPPLE

Smell test for a sweet fragrance. Leaves are a healthy green, and skin is yellow.

PLUM

Look for smooth, unwrinkled skin, with white, waxy coating. Firm, with a little give. Gives off a sweet scent.

PUMPKIN

Look for a deep orange color. Knock to make sure it's hollow.

RASPBERRIES

Look for bright colors without blemishes. Like other berries, they don't ripen once they're picked and are best eaten right away.

STRAWBERRIES

Peek under the leaves. Should look vibrant and healthy, not dry. White or green means it's underripe.

TOMATO

Fragrance over color! Smell the stem-end for a garden aroma.

WATERMELON

Trickier to spot for ripeness. Look for smooth skin that's full and rounded. Safest to pick in season.

ZUCCHINI

Look for fairly firm. Soft zucchinis means they might be approaching their deadline.

A good source of fiber, which lowers blood cholesterol. It's also great source of vitamin C, which helps with iron absorption.

Low in sugar, with heart-healthy fatty acids.

Low-calorie source of fiber and vitamin C. Full of compounds that may help prevent chronic diseases, like heart disease and diabetes, according to the Mayo Clinic.

Rich in anti-inflammatory compounds and contain melatonin, which improves sleep health.

Packs in vitamin C and is known to improve blood pressure and lower cholesterol.

Filled with antioxidants like B-vitamins and magnesium that help with relaxation.

DID YOU KNOW?

Avocados, Bell Peppers, Cucumbers, Eggplants, Pumpkins, Tomatoes and Zucchini are all fruits! Not veggies!

Made up of over 90% water, hence its name.

A great source of hydration that offsets high sodium intake.

WELLNESS360 | SEPTEMBER/OCTOBER 2020

31

Everything

BY AMANDA ROLAND AND NICOLE IRVING

As the leaves start to change and the summer heat starts to let up, we know that we are entering into one of the most enjoyable Florida seasons — fall! And, of course, you can’t have a happy fall without the addition of pumpkin. This iconic orange squash is incredibly versatile, used in countless recipes and it is even the star of the show for some crazy competitions. Without further ado, let’s learn everything there is to know about fall’s favorite fruit.

What's Your type?

Did you know that there are about 45 different varieties of pumpkin? With so many options to choose from, we have narrowed them down into three simple categories to suite your pumpkin needs.

Best Pumpkins for Baking

Best Pumpkins to decorate

Best Pumpkins to grow in Florida

Some types: Baby Pam, Autumn Gold, Ghost Rider, New England Pie Pumpkin, Lumina, Baby Bear, Dickinson, Spookie

Some types: Blue Lakota (blue), Cinderella (rouge), Lumina (white), Porcelain Doll Pink Pumpkin (pink), White Pie (ivory), Fairytale (green), Warty Goblin (warty/ orange)

Some types: Howden, Jackpot , Big Max , Big Moon , Jack O'Lantern , Spirit, Funny Face, Seminole pumpkin

When picking out a pumpkin to bake or cook with, you will want to stay away from those you typically carve for your front porch. Pick ones from the list below that have smooth textured flesh and are sweet and flavorful!

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WELLNESS360 | SEPTEMBER/OCTOBER 2020

Looking to be creative this October?

Why stick to just one round orange pumpkin to decorate with this fall season.

Spice up your fall decor with one of these pumpkin varieties.

Why let the big farms have all the fun? Start yourself your own little pumpkin patch with these easy to grow pumpkin types, according to our friends at gardening solutions from UF/IFAS.

Cook with

pumpkin!

Purely Pumpkin:

More Than 100 Seasonal Recipes to Share, Savor, and Warm Your Kitchen

By Allison Day | $16.99, Amazon

Health Benefits of Pumpkins

How many of us dive into a good ole dish of pumpkin on the regular? Sadly, unless it comes in the form of a pie or latte in early November, the majority of us are probably not! Unfortunately, that means we are missing out on the oodles of health benefits that pumpkin, one of autumn's most popular fruits, offers!

According to CNN Health, pumpkin offers us plenty of health benefits including aiding in weight loss, helping with our vision, supporting a better immune system and lowering the risk of cancer.

Medical News Today reports that pumpkin is one of the best known sources of beta carotene, which is a powerful antioxidant that is converted to vitamin A by the body. It is this antioxidant that is responsible for our fruits' and vegetables' bright orange color.

The Pumpkin Pie Spice Cookbook: Delicious Recipes

for Sweets, Treats, and Other Autumnal Delights

By Stephanie Pedersen | $12.95, Amazon

One cup of cooked pumpkin has: Calories: 49 Fat: 0.2 grams Protein: 2 grams Carbs: 12 grams Fiber: 3 grams Vitamin A: 245% of the Reference Daily Intake (RDI) Vitamin C: 19% of the RDI Potassium: 16% of the RDI Copper: 11% of the RDI Manganese: 11% of the RDI Vitamin B2: 11% of the RDI Vitamin E: 10% of the RDI Iron: 8% of the RDI Small amounts of: Magnesium, phosphorus, zinc, folate and several B vitamins.

The Great Big Pumpkin Cookbook: A Quick and Easy Guide

to Making Pancakes, Soups, Breads, Pastas, Cakes, Cookies, and More

By Maggie Michalczyk | $16.19, Target

Pumpkin It Up! - Healthline.com

By Eliza Cross | $16.99, Barnes & Noble WELLNESS360 | SEPTEMBER/OCTOBER 2020

33

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WELLNESS360 | SEPTEMBER/OCTOBER 2020

punkin chunkin For some people, throwing food is just for amateurs. However, launching food into the sky, let's say, big orange round circles commonly known as pumpkins with cannons across a huge field is for champions! For those that compete in the World Championship Punkin Chunkin (WCPC) contest each year, the farther she goes‌ the better!

Established in 1986, the WCPC contest tests one's ability to hurl a pumpkin as far as it can go through the air without the use of

electricity or explosives. According to the website howstuffworks.com, “pumpkins rocket into the sky from three different types of launchers, or 'chunkers': catapults, trebuchets and air cannons.� Prior to 2019, the contest was held in Bridgeville, Delaware, however was relocated to Rantoul, Illinois. According to their official 2020 press release, the WCPC was hoping to move it back to the East Coast in 2020, however, due to the COVID-19 pandemic, plans are still uncertain for a 2020 competition.

Want to

Interested in giving it a whirl when the time comes?

Here are some basic rules from WPCA to get started!

1.

All pumpkins fired must remain intact until they impact the ground to obtain an official measurement.

2.

No part of the machine shall cross the firing line.

3.

No wadding can be used in the machines (including bean chaff, straw, foam, metal or any other object).

4.

No explosives are allowed.

5.

Pumpkins are not to be altered in any way, excluding WCPCA marker paints.

6.

Machines can have either springs, rubber cords, counterweights, compressed air or any other device that uses the stored power of one human being.

participate?

Visit punkinchunkin.com for more information.

And that's A Fact!

World's

Largest

Authenticated by The Guiness Book of World Records on October 9, 2016, the largest pumpkin on record weighed in at

2,624.6 pounds and was grown

by Mathias Willemijns of Belgium.

Libby’s (owned by Nestlé Company) has almost 90% of the North American market for canned pumpkin with 90% of it sold in only 4 months, from October to January.

- The Agriculture Marketing Resource Center.

Molly Schuyler of California, is the world record holder for hands-free pumpkin pie eating. Schuyler consumed 50

pieces of pie in just 10 minutes!

That comes out to roughly 16,150 calories!

What's up with Jack?

The History of Pumpkin Carving: People have been carving pumpkins for centuries, and the tradition originated from an Irish myth, according to History.com. The term jack-o-lantern comes from an old tale about a man named Stingy Jack who got into a twist with the Devil. Jack and the Devil made a deal that when Jack died, the Devil would not claim his soul for hell. But, when Jack finally passed, God would not claim his soul for heaven either! So, Jack’s spirit was left to roam the Earth with only a burning piece of coal to help light the way. The legend says that Jack carved out a turnip and put the goal inside, making his own lantern. The Irish people referred to this character as “Jack of the Lantern,” according to History.com, and then the name was shortened to “Jack O’Lantern.”

Soon after, people of Ireland and Scotland began to carve scary faces into various vegetables and place them in window sills to ward off Jack O’Lantern and other spirits. Nowadays, we use a fruit native to Central America, pumpkins, to make jack-o-lanterns and scare off any spirits that come our way!

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WELLNESS360 | SEPTEMBER/OCTOBER 2020

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Pumpkin Pumpkin bruschetta INGREDIENTS 11/2 cup cubed pumpkin 11/2 cup grape tomatoes 2 tablespoons olive oil 2 tablespoons balsamic vinegar Pesto 1 cup cubed mozzarella Basil leaves

START WITH RAW SEEDS AND ADD YOUR FAVORITE SEASONING!

Sour dough bread Salt and Pepper

DIRECTIONS 1. Preheat oven to 425° F 2. Toss the pumpkin and tomatoes with the olive oil, balsamic vinegar and salt and pepper.

3. Bake mixture for 20 minutes. The pumpkin should still be a little firm.

4. Toast the sour dough bread in the toaster or broil on high for 3-4 minutes.

5. Spoon roasted pumpkin mix onto the bread and top with pesto, basil leaves and mozzarella cubes.

Classic Savory Roasted Pumpkin Seeds INGREDIENTS 2 cups fresh/raw pumpkin seeds 2 ½ teaspoons butter, melted Garlic salt (to taste) Pepper (to taste)

DIRECTIONS 1. Wash seeds off and dry completely.

Set aside.

2. Combine melted butter, garlic salt and pepper in a bowl. Toss in pumpkin seeds and stir until fully coated.

3. Spread on a parchment lined baking sheet, in a single layer.

4. Bake at 350° F for 15-25 minutes or until edges are browned.

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WELLNESS360 | SEPTEMBER/OCTOBER 2020

Homemade Pumpkin Spice Latte INGREDIENTS 2 cups milk of choice 4 shots of espresso 2 tablespoons pumpkin puree 4 tablespoons vanilla extract ½ tablespoon pumpkin pie spice 2 teaspoons brown sugar To decorate: Whipped cream, Cinnamon, Nutmeg

DIRECTIONS 1. In a saucepan, start heating the milk at medium heat, then add the pumpkin puree in the pan and mix together until it boils. Make sure you are stirring frequently so you do not burn the milk.

2. Remove from heat. Add vanilla and pumpkin spice to the pan and whisk it together 3. Pour one shot of espresso in each of your mugs.

4. Add about half a cup of the milk and pumpkin mixture to each mug.

5. Decorate to taste with some whipped cream, cinnamon, nutmeg or more pumpkin pie spice

recipes Creamy Vanilla and Pumpkin Protein Smoothie INGREDIENTS 1/2 cup canned pumpkin 1/2 cup vanilla Greek yogurt ⅓ cup unsweetened vanilla almond milk

Pumpkin soup

1 frozen banana 1/4 teaspoon pumpkin pie spice

INGREDIENTS

1 scoop vanilla protein powder ¼ teaspoon vanilla

1 3-pound sugar pie pumpkin

⅔ cup ice

1 large onion 4 garlic cloves

DIRECTIONS

1/4-1/2 cup of olive oil or coconut oil

Place all ingredients in a blender and blend until smooth, about 30 seconds.

¾ teaspoon ground nutmeg and cloves 4 ½ cups vegetable broth or stock ⅔ cup full-fat coconut milk

Homemade pumpkin pie INGREDIENTS 1 (15 ounce) can pumpkin puree or 15 ounces of homemade pumpkin puree 1 ¼ cups half and half ½ cup white sugar ½ cup brown sugar 2 large eggs 2 teaspoons ground cinnamon ½ teaspoon ground ginger ½ teaspoon ground cloves 1 teaspoon ground nutmeg ½ teaspoon salt 1 (9 inch) deep dish pie crust

DIRECTIONS

OPTIONAL ADD-INS! • Add 1-2 tablespoons of bourbon to the filling for a warm kick • Mix in chopped pecans into the filling for a pecan/pumpkin pie hybrid • When the pie is done, sprinkle on a thin layer of white sugar on top of the pie.

Using a kitchen-safe torch, melt the sugar on top until it is caramelized to make pumpkin pie brûlée!

• Whip fresh whipping cream with a touch of sugar for a classic whipped cream topping

1. Preheat the oven to 415° F. Combine all filling ingredients in a large bowl and stir until a smooth filling forms. Pour the filling into a premade (or homemade) pie crust, and transfer the pie to the oven.

2. Bake the pie at 415° F for 17 minutes, then turn down the oven to 350° F and bake for another 40-45 minutes until the pie is set.

3. Let the pie cool for a few hours. Serve after cooling or store in the fridge. Top with whipped cream and sprinkle with cinnamon!

DIRECTIONS 1. Cut the pumpkin, onion and garlic into pieces and cover with olive oil. Roast in the oven at 450° F for 25-30 minutes until the pumpkin is fork-tender.

Remove the skin from the pumpkin.

2. In a large pan, add in the roasted ingredients with 3 tablespoons of olive oil. Add in 3 cups of vegetable stock with seasonings, and blend the ingredients together with an immersion blender.

3. After blending, add the remaining vegetable stock and coconut milk to the saucepan; bring to simmer.

Add salt and pepper to taste, and serve with pumpkin seeds and crostini for dipping!

WELLNESS360 | SEPTEMBER/OCTOBER 2020

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Pumpkin Products 10

Pumpkin Inspired 4

Products You Must Try This Season!

It’s a pumpkin patch of amazing items inspired by one of autumn's most beloved fruits.

1. Shipyard Pumpkinhead Ale $8.99, Publix

3 1 BLISS PHOTO COURTESY OF MANUFACTURER

2. Milano Pumpkin Spice Cookies $2.99, Publix

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3. Torani Pumpkin Pie Syrup $8.99, torani.com 4. 3 Wick Pumpkin Collection Candles $24.95 each, Bath and Body Works and White Barn 5. Pumpkin Cookie Cutters $7.99/set of 3, Amazon 6. Kate Somerville: Liquid ExfoliKate® Triple Acid Resurfacing Treatment $20, Sephora 7. Poo-Pourri Pumpkin Chai $9.44, Amazon 8. Andalou Naturals Pumpkin Honey Glycolic Mask $15.99, Amazon 9. Bliss Pumpkin Powerhouse: Resurfacing & Exfoliating Enzyme Mask $15, Target 10. Checkered Pumpkin Spice Table Runner $11.99, Amazon

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WELLNESS360 | SEPTEMBER/OCTOBER 2020

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Finance

Financial Well-Being:

WHAT IS A BUDGET?

At Banks Carroll Group, I talked to Certified Financial Planner Ashley Banks and Financial Advisor and Partner Donna Carroll to get some insights on budgeting, and they said, “A budget starts with figuring out what you are spending your money on. Then, it becomes about needs and wants. It basically just makes you think before you buy.” Whether you are making a monthly budget or yearly budget, you will set your budget to a certain amount and allocate your money according to your needs, expenses and amount of money you need to save. What makes budgeting hard is the little things that add up: coffee runs, eating out, unnecessary shopping, monthly subscriptions. It is best to identify and limit unnecessary expenses, but that doesn’t mean you have to eliminate Starbucks from your life! The key is moderation and planning.

FIND THE “WHY”

Finding the “why” behind your budget is also very important, according to an article by Lauren Schwahn at NerdWallet, an online financial coaching site. Whether you are trying to get out of debt or saving for a big life event, knowing why you are doing something could make you more committed to getting your finances in order.

The feeling of accomplishment that comes with reaching your personal goals can also increase your well-being (aka happiness)! A study published in the Journal of Personality and Social Psychology followed students through one semester of school, and it found that the students who worked toward and attained their “motivecongruent goals” showed an increase in emotional well-being. This same concept can be applied to your financial goals!

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WELLNESS360 | SEPTEMBER/OCTOBER 2020

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50/30/20

IN

Depending on your personality, the word “budget” either makes you excited or terrified. Some people see personal finance and budgeting as a game that will help save them money, but others see it as a set of restrictive rules that will strip away their happiness. The truth is, budgeting doesn’t have to be scary, restrictive or complicated at all! In fact, setting up a reasonable budget can make you feel accomplished and – dare I say – happy! Let’s find out the dos and don’ts of personal budgeting.

NEED % 50

BY AMANDA ROLAND

30%

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NTS WA

How to Stay Happy on a Budget

Quick Budgeting Tips:

20

AV S %

HOW TO BUDGET AT HOME

Banks and Carroll suggest looking at websites and apps for free budgeting resources to help you!

NerdWallet has a free budget calculator online that uses the 50/30/20 rule. According to their website, the calculator “divides your take-home income into three categories: 50% for needs, 30% for wants and 20% for savings and debt repayment.” This is a very basic way of setting up a budget, and it works very well for many people. Also, Banks and Carroll encourages people to set up rewards for themselves if they meet their financial goals! “If you save $20 on groceries… then you reward yourself with that extra money going into a vacation fund or maybe towards getting your nails done,” they said.

At the end of the day, we know that money can’t buy happiness. However, financial stability and wellbeing can lead to less stress, peace of mind, decreased anxiety and flexible spending, which can contribute to your overall happiness. A thoughtful budget could be the missing piece in your financial plan that could make you just a little happier.

Use cash instead of cards. It is easy to swipe your card here and there, but using tangible cash helps you visualize how much money you are actually spending.

Have a goal! If you are

goal-oriented, this could help you stay on budget.

For example, start with a $100 savings goal for the month. If you reach your goal, treat yourself to something small like a big cappuccino from your local coffee shop or a new book!

Have an accountability partner or support group. No one likes to go

through hard things alone, so having support from others is a game-changer.

You can find online support groups to get involved with, or you could gather some friends to go on your budgeting journey with you. The more the merrier!

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43

Lifestyle

ICONIC FOODS You Need to Try From Every State

BY NICOLE IRVING | ILLUSTRATIONS BY GRACE DOWNEY

Eat your way through our country and don't feel guilty about it with our list of iconic foods you must try!

WEST PACIFIC

ALASKA

GRILLED SALMON

CALIFORNIA

AVOCADO TOAST

HAWAII

MIDWEST EAST NORTH CENTRAL

ILLINOIS

DEEP DISH PIZZA

INDIANA

SUGAR CREAM PIE

An Indiana treat, this single crust eggless custard like pie is creamy and sweet and has flavors of vanilla and cinnamon throughout.

MICHIGAN

CONEY ISLAND HOT DOG

IDAHO

HUCKLEBERRY PIE

MONTANA BISON

NEVADA

SHRIMP COCKTAIL

MINNESOTA JUCY LUCY

The Coney Island hot dog is not your traditional hot dog.

The hotdog must be grilled, then placed in a soft bun, topped with a hearty meat chili, aka Coney Sauce and topped with yellow mustard and raw onions.

A twist on a classic, this cheeseburger is grilled to perfection with the cheese, inside, creating a cheesy waterfall with one bite!

Served on a buttered bun with a side of pickles for added flare!

OHIO

MISSOURI

BUCKEYES

POKÉ BOWL

With it’s peanut butter center and chocolate outer, these creamy confections resemble the Ohio buckeye seed!

OREGON

MARIONBERRY PIE

WASHINGTON

WISCONSIN

OYSTERS ON THE HALF SHELL

FRIED CHEESE CURDS

MOUNTAIN

ARIZONA

WEST NORTH CENTRAL

CHIMICHANGAS

NEW MEXICO

IOWA

TOASTED RAVIOLIS

NEBRASKA

REUBEN

NORTH DAKOTA

HOTDISH

Is a layered dish of comfort and love that follows a simple recipe of your choice of protein, starch and vegetable that is bound in cream and topped with something crunchy and placed in the oven to bake.

TACO PIZZA

HUEVOS RANCHEROS

A simple and hearty breakfast of corn tortillas, refried beans, fried eggs and salsa, these “rancher’s eggs" will become your must-have when visiting New Mexico.

SOUTH DAKOTA WALLEYE

Prized for being one of the best-tasting freshwater fish, the Walleye is native to lakes and streams in north-central United States and can be served any way you like... baked, broiled, fried or grilled!

DID YOU KNOW?

UTAH

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COLORADO

ROCKY MOUNTAIN OYSTERS

Despite what it implies, these oysters are not from the depths of the ocean rather the local farm. The “oysters” are actually bull testicles that are removed in their youth while a calf and after going through the preparation process are rolled in flour, pepper and fried.

FUNERAL POTATOES

Although the name suggests serving them in time of mourning, funeral potatoes can be shared with family and friends any time. This casserole traditionally is made with potatoes, cheese, your favorite cream-based soup, onions, butter, and topped with a crunchy topping of your choice.

WYOMING

CHOKECHERRY PRESERVES WELLNESS360 | SEPTEMBER/OCTOBER 2020

KANSAS BIEROCKS

With their German roots at play, these savory rolls are made from filling dinner rolls with a classic recipe of ground beef, onion and cabbage.

NORTHEAST

RHODE ISLAND CALAMARI

VERMONT

NEW ENGLAND

APPLE PIE WITH CHEDDAR CHEESE

CONNECTICUT

MID-ATLANTIC

STEAMED CHEESEBURGER

No grill marks here… the steamed cheeseburger famous in Connecticut is hot, juicy and topped with an overflowing portion of cheddar cheese. Want to taste? Visit Ted’s Restaurant in Meriden CT, the home of the world famous steamed cheeseburger.

NEW JERSEY

SUBMARINE SANDWICH

NEW YORK

MAINE

BAGELS, PIZZA & BUFFALO WINGS

LOBSTER ROLL

MASSACHUSETTS

PENNSYLVANIA

CLAM CHOWDER

PHILLY CHEESE STEAK

NEW HAMPSHIRE CIDER DONUTS

This sweet and moist donut is made with buttermilk, apple cider and of course fried to perfection and topped with cinnamon and nutmeg! Who wouldn’t want these year round?

SOUTH SOUTH ATLANTIC

DELAWARE

CHICKEN & SLIPPERY DUMPLINGS

A combination of stew, soup and pasta… this dish is comfort food all the way. Thick rectangle noodles are served in a creamy chicken gravy and served with a side of green beans and fresh roll to keep you warm on a cold winter night.

GEORGIA

PEACH COBBLER

MARYLAND CRAB CAKES

NORTH CAROLINA

LOUISIANA PO'BOYS

This is more than just a sub. Traditionally served on a loaf of crusty French bread and packed with fried filings like shrimp, the po’ boy is rooted in history and a can’t miss when visiting Louisiana.

SWEET POTATO PIE

OKLAHOMA

SOUTH CAROLINA

This dish is sans chicken and all about the steak! Tenderized pieces of steak cutlet are covered with egg and flour and fried til golden brown and served with gravy and a side of mashed potatoes!

SWEET TEA

VIRGINIA

CHICKEN FRIED STEAK

COUNTRY HAM

WEST VIRGINIA PEPPERONI ROLLS

DISTRICT OF COLUMBIA

WEST SOUTH CENTRAL

HALF-SMOKES

A finger food delight, this spicy sausage is traditionally served split down the middle and on a fresh white bread bun topped with heaping portions of onions, chili and cheese.

FLORIDA

CUBAN SANDWICH

ARKANSAS CHEESE DIP

Don’t get this confused with queso! This traditional cheese dip will stay gooey while it cools thanks to a balanced mix of processed and real cheese. The spices, fresh onion and tomatoes balance off this delish app!

Use #Eat360Well to tag your food selfies and yummy dishes.

TEXAS

BARBECUE

EAST SOUTH CENTRAL

ALABAMA

SHRIMP AND GRITS

KENTUCKY DERBY PIE

With a chocolate layer bottom and a rich buttery walnut filling, this Kentucky classic is a must have for any celebration!

MISSISSIPPI

CATFISH AND HUSHPUPPIES

TENNESSEE

BANANA PUDDING WELLNESS360 | SEPTEMBER/OCTOBER 2020

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WELLNESS360 | SEPTEMBER/OCTOBER 2020

Ask the Expert

Ask the Baker

BY MARIA RIZZO, OWNER OF SUGAR, REFINED

recipes, but if you don’t have a fundamental knowledge of baking, you’re going to be disappointed with what comes out of the oven.

PHOTOS BY SAVANNAH BATES PHOTOGRAPHY AND MARIA RIZZO

Does preheating the oven really matter?

Maria Rizzo is the owner of Sugar, Refined., a local bake shop in Newberry, FL. Maria and her team makes incredible custom cakes, creates delectable cupcakes, and pushes the limits with treats like key lime banana pudding, turtle brownies and salted caramel eclairs.

To see all of the amazing creations that come from Sugar, Refined., follow @sugar_refined_bake_shop on Instagram!

Yes! ‘Nuff said.

A lot of people mess up their recipes because they interchange dry and liquid measuring cups/ spoons. Aren't they all the same anyway?

Dry measuring cups/spoons are meant to fill and then level off with a straightedge for accuracy. Liquid measuring cups/spoons are meant to fill and pour. Again, accuracy counts. You’re not going to get an accurate measurement of dry ingredients if you are using a cup with a spout.

Tell us when a bake went wrong!

What is the difference between being a “baker” and a “chef?”

Aren’t they the same thing?

A baker bakes and a chef cooks. They do share some things in common, but the focus is very different. In cooking, a chef can be much more creative and experimental, whereas baking requires more precision.

The creativity for a baker comes in the final presentation (my favorite part!), not so much in the recipe itself. Different tools and skills are needed for each profession. It’s also important to note that “chef” is a title given to the head or “chief” of the kitchen. He or she is in charge, and often has sous chefs, cooks and even bakers under their supervision.

Why do people on those baking shows “weigh” their ingredients?

Baking relies on chemistry, and chemistry is a precise science. In order for your product to rise correctly, maintain its structure and just taste good, certain chemical reactions must take place. For the reactions to occur, exact measurements need to be made. Measuring by weight is the best way to ensure you are using proper amounts. Think of it this way: I can fill a measuring cup with sifted flour or I can fill the same cup with flour packed in tightly and pressed down. Either way, it’s still a cup...but it’s a much different quantity of flour. If I weigh my flour, I will use the same exact amount each and every time.

How do you come up with your signature flavors, and what is your favorite?

I love things that bring a sense of nostalgia and bring me back to childhood. It makes me happy, and I think it sparks joy in others as well. I’m also really inspired by holidays (all of them!) and the seasons. My favorite flavors are the ones which make you say “Mmmm...this tastes like _______!” (fill in the blank: fall, summer, Christmas, etc).

Baking always goes wrong! You learn to realize it’s an occupational hazard.

Even the best of bakers will have times when that cake just doesn’t rise or the middle stays gummy. “I just don’t know what happened”...you hear it all the time!

It’s usually human-error with inaccurate measurements.

What is the most common mistake amateur bakers make?

Too many substitutions! In cooking, I think of recipes as suggestions: here’s the basic idea, but you can run with it...add a pinch of this, throw in some of that, leave out the mushrooms, season it to taste. In baking, you just can’t do that. Sure, that cake would be amazing if you just took out half the milk and replaced it with fresh-squeezed lemon juice. But, you didn’t realize that the acidity counteracts with the leavening and the fat ratio is now completely off. Suddenly you’ve got a flat, dense cake that doesn’t ever seem to cook all the way through.

My team is absolutely amazing at developing new flavors all the time, but we know what we are doing. We know what can be added, omitted and replaced. And, of course, there’s some trial and error. I always encourage people to come up with new flavors and new WELLNESS360 | SEPTEMBER/OCTOBER 2020

47

Ask the Expert PHOTOS BY SAVANNAH BATES PHOTOGRAPHY AND MARIA RIZZO

What is your favorite thing to bake and why?

Again, I love to bake according to the holidays and the seasons. Things that are festive and represent all that’s going on around me. I’m Italian, so my passion lies in Italian pastries. To me, they are the epitome of comfort food and they truly warm my heart. A good pasticciotti is pure joy.

What is your least favorite thing to bake and why?

I’m not much of a bread baker. Don’t get me wrong, I love a good, crusty, salty loaf of bread, but I find the actual baking of it to be kind of boring.

What is the #1 mistake people make when ordering a wedding cake?

Thinking their guests don’t care what kind of cake they get. I understand that budget can definitely be an issue. Some couples opt to cut costs by ordering a scaled-down version of a beautifully decorated, chocolate hazelnut torte with delicate raspberry mousse and Champagne buttercream, but only enough to feed ¼ of their guests. The rest are served a small square of sheet cake from the local big box store. How do you decide who gets the good stuff and who is not worthy? And how would it make you feel as a guest who is awaiting that amazing chocolate hazelnut cake, only to receive a square of previously frozen, dried out, white cake? People like to think, “nobody cares about the cake.”

They’re wrong!

How far in advance does someone need to request a wedding cake? What is the process?

Most couples order their cakes about 8-10 months in advance. Depending on the season, (in North Florida, the “season” is away games in the fall!) we can book up even earlier than that. It’s not at all unusual to have to turn away couples who thought that 3-4 months ahead was plenty of time, when, in fact, we are already completely booked.

Typically, couples will reach out with some ideas of what they’d like and we can provide a ballpark price quote based on their design inspiration and guest count. If our quote falls within their budget, we will schedule a free consultation and tasting where we will

48

WELLNESS360 | SEPTEMBER/OCTOBER 2020

Baking relies on chemistry, and chemistry is a precise science. discuss more details of their event and draw up a more precise design. If they choose to hire us, we ask for a deposit to hold their date, and we will continue to work with them throughout the process to finalize all of the details.

How do you feel when a customer asks to substitute a flavor or ingredient?

That all depends. When customers ask us to create new flavors for them, I get really excited! It’s a great challenge and some of our most popular and even signature flavors have come from those types of requests. It’s different though with dietary restrictions.

Allergies and sensitivities are real, but when people ask if we can make a gluten-free, sugar-free, dairy-free, eggless cake, the answer is going to be no. At that point, what we’re making wouldn’t even technically be a cake. I just can’t do it. Maybe there’s another dessert we could come up with, but it’s not going to be a “cake!”

To bake at home, do I need the most expensive baking ware?

What should I splurge on?

Save your money on bakeware and splurge on ingredients! Unless you’re a full-on

enthusiast, you really can get away with less expensive tools and equipment, at least in the beginning. What really makes a difference is using high-quality ingredients. Have you seen the price of vanilla lately? DON’T let it scare you into buying the cheap stuff! Get the best quality butter and pure vanilla you can find. Use real bakery emulsions rather than grocery store extracts, use fresh fruits and use the right type of sugar according to your recipe!

What is the longest time you have ever spent on a cake?

Most decorative embellishments need to be made in stages, several days ahead in order to have adequate time to dry and set.

Baking, cooling and setting can take an entire day, and generally, cakes are not iced and assembled until the day after they are baked.

All tolled, most intricate cakes can easily take about four full days to complete.

How tall was the tallest cake that you ever baked?

About 4 feet. After being placed on the table, we needed a 6-foot ladder to assemble it!

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Referrals to other community resources and programs.

(352) 375-4110 ext. 102 4424 NW 13th St. A5 | Gainesville, FL 32609 Sponsored by Early Learning Coalition of Alachua County, the State of Florida, Office of Early Learning, and paid in part by federal funds WELLNESS360

| SEPTEMBER/OCTOBER 2020

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CAN YOU GUESS THESE

FOOD PHOBIAS? Acerophobia Alektorophobia Alliumphobia Arachibutyrophobia Brumotactillophobia Carnophobia Cibophobia Consecotaleophobia Deipnophobia Food Neophobia

Beyond Being Picky: Food Phobias Uncovered

BY NICOLE IRVING

We all know someone who has proclaimed they are a picky eater. If you don’t, “Hello, I am Nicole, and I am a picky eater.” As a picky eater, I do not like certain foods. Meaning, that I choose not to order them or eat them when I can help it. Things like mustard, pickles, raw onions, oysters, truffle oil, mangos… the list of things I prefer not to eat are quite lengthy, and I will avoid them at all costs. But, if I was on a deserted island with a pile of pickles covered in truffle oil, you bet I would be eating them. The sight and thought of eating them do not cause me panic or fear, I just really don’t like them! However, when avoidance or the simple picky eating behaviors are recognized more as true fears of consuming or being around certain foods, that is when they are not simply food choices, but actual phobias.

A food phobia would fall into the category of a specific phobia. According to the National Institute of Mental Health (NIH) a “specific phobia is an intense, irrational fear of something that poses little or no actual danger.” And while one could assume that having a food phobia is the same as having an eating disorder, they are quite different.

“Eating Disorders are typically concerned with weight, body size, and shape coupled

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WELLNESS360 | SEPTEMBER/OCTOBER 2020

Fructophobia Geumophobia Ichthyophobia

with a fear of gaining weight or becoming fat. Food phobias usually fear foods due to fear of the food itself, or because of an associated situational fear (like vomiting) but not concerned with weight,” according to EatingDisorderHope.com.

When one suffers from a food phobia, they will have “symptoms that are anxiety based, and fear is centered around having to eat, cook, or be close to specific foods.

Symptoms also include dizziness, excessive sweating, nausea, feeling as if they cannot breathe, heart rate increase and shaking, all similar to panic disorder symptoms,” according to EatingDisorderHope.com.

Having a food phobia doesn’t have to be a lifelong problem, there are many successful treatments that can help. Healthline.com reports that treatment for food phobias may include cognitive behavioral therapy, exposure, medication and hypnosis. If you or someone you know may fall into the category of having a food phobia, the best thing to do is reach out to your doctor immediately to have your questions answered. There are so many wonderful foods out there, even truffle oil, to enjoy!

Lachanophobia Mageirocophobia Methyphobia Mortuusequusphobia Mycophobia Ostraconophobia Phagophobia Thermophobia Turophobia Xocolatophobia

Total Correct:

ANSWERS: Acerophobia: Fear of sour things; Alektorophobia: Fear of eating chicken; Alliumphobia: Fear of Garlic; Arachibutyrophobia: Fear of peanut butter; Brumotactillophobia: Fear of food touching; Carnophobia: Fear of meat; Cibophobia: Fear of food/eating; Consecotaleophobia: Fear of chopsticks; Deipnophobia: Fear dining with others and conversing while eating; Food Neophobia: Fear of new or unfamiliar foods; Fructophobia: Fear of fruit; Geumophobia: Fear of taste; Ichthyophobia: Fear of eating fish; Lachanophobia: Fear of vegetables; Mageirocophobia: Fear of cooking; Methyphobia: Fear of drinking alcohol; Mortuusequusphobia: Fear of ketchup; Mycophobia: Fear of fungi or mushrooms; Ostraconophobia: Fear of shellfish; Phagophobia: Fear of swallowing; Thermophobia: Fear of hot things; Turophobia: Fear of cheese; Xocolatophobia: Fear of cocoa

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Spotlight 360

Blossoming Through the Lens PHOTOS COURTESY OF SUSANNAH HERNDON PEDDIE

What began as a small hobby has turned into a huge passion for local photographer Susannah Herndon Peddie. From starting with just a point-and-shoot digital camera years ago, find out how she has developed an amazing eye for art, nature photography and even clothing design!

What inspired you to pick up a camera and start taking photos?

My husband and I took a trip to Bali, Cambodia, India, Turkey, and France 15 years ago. I was nervous about going to Cambodia and therefore lacked enthusiasm about going. My husband knew I loved art and creativity, so he got me a point-andshoot digital camera and said to look at the scenery as art. I did just that, and absolutely loved taking photographs.

Later that summer, I used credit card points to buy an SLR camera. For the first few years, I used the fully automated settings. The auto settings were great until I signed up for a natural light nature photography workshop at Bok Tower Gardens in Lake Wales, FL, and our shooting started at 6:30 a.m. My flash kept popping up and I panicked since it was a natural light class. One of the other participants came by and tried to help me, and I felt like he was speaking a foreign language. I played with one setting that weekend, the aperture setting, and got some of my favorite pictures to this day. I learned about one setting per year, and it was usually by accident. Another photographer friend taught me about F-stops and how you adjust to have a narrow or wide focus. It took me seven years to learn all the manual settings that I normally use, and I can now teach anyone all they need to know!

Susannah uses her photos to print on varies items, including clothing!

I tend to get very into my hobbies, so I started having art shows and putting art in restaurants.

WELLNESS360 | SEPTEMBER/OCTOBER 2020

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Spotlight 360

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I got asked to do solo exhibits at Bok Tower Gardens, the Matheson Museum, Gateway Bank and more. I also worked with the Harn Museum to make an exhibit for their Camellia Court Cafe. I have a grid of 40 mental prints on one wall and six other camellias around the Cafe. I very much wanted to make my living selling art, but quickly learned the meaning of the term “starving artist.” I realized that I would need to keep my photograph as a hobby, and if I sold things, it would be extra. I mainly sell art to hospitals, offices, and restaurants, but also to individuals.

How long have you been taking photos?

Another foray from photography was designing clothing using Photoshop to make digital collages with elements of my photographs and to print those designs on fabrics. I love nature and photography gives me a reason to look for beauty everywhere I go. I love sharing my photography with others as I feel like it brings the outdoors indoors. Art is so important for people’s well-being, and I love capturing the beauty of nature.

My biggest, huge hurdle was learning how to use the camera. I could have worn a dunce-cap for the first seven years. Luckily I knew about composition from taking art classes throughout my life. People used to approach me at my art shows and exhibits, and would ask how I knew what to photograph- they knew exactly how to use their cameras, but they didn’t know how to capture a scene (to make it appealing and interesting). I gave composition pointers to them, and they gave mechanical pointers to me. Some of those people bought my coffee

WELLNESS360 | SEPTEMBER/OCTOBER 2020

I have been taking photographs for 15 years.

What do you like most about photography?

I love how I automatically have a mindset to look for beauty when I’m taking pictures.

Looking for beauty becomes intentional and feels like my own form of meditation.

What has been the hardest learning curve with photography?

I AUTOMATICALLY HAVE A MINDSET TO LOOK FOR BEAUTY WHEN I’M TAKING PICTURE. LOOKING FOR BEAUTY BECOMES INTENTIONAL AND FEELS LIKE MY OWN FORM OF MEDITATION. table books of photographs in order to study the compositions.

What type of camera do you use? Is there any other equipment you can’t live without?

I use a Canon EOS 5D. The lenses that I could not live without are my 100mm macro lens (for floral close-ups), my EF 24-70mm 1:2.8 (for scenery), and my EF 70-200mm 1:28 (for wildlife).

Spotlight 360 Who is your inspiration?

Mother Nature is my inspiration. Without beautiful nature, I would have nothing to photograph.

How has photography helped in your career?

I have used my photographs to decorate every single one of my rental properties. I was able to add a personal touch to each rental property. My goal with each property is to make them cheerful (especially if a family is staying due to health reasons).

Do you have a “photography bucket list” of things, places or people you want to photograph one day?

I would love to travel around Asia again soon. The temples, colors, traditions, patterns and everything else are amazing.

The last time I traveled to Asia was when I went to Cambodia, Bali and India was with my point-and-shoot. I had the best time and I think I would thoroughly enjoy going back to those places and many more.

Where are your favorite Alachua County places to photograph?

I have two favorite places: Kanapaha Gardens and Sweetwater Wetlands Preserve.

I love Kanapaha gardens for flowers and scenic pictures, and I love Sweetwater Wetlands Preserve for the wildlife.

What advice would you give someone who wants to start a photography hobby and what equipment would you suggest they get?

I would tell budding photographers to learn one camera setting at a time starting with Aperture Priority. Master that setting and then learn another… then master the next setting, and then learn another. If you master each setting, then your mind will know instinctively how to make all the adjustments for the perfect shot.

What inspired you to put your photos on clothing? Tell us about that and the process?.

I love taking pictures of single flowers and putting them on solid black or solid white photographs. I had a vision in my head of

an off-to-the-side large floral print dress with the center of the flower cinching the waist. I shared a dress template on Facebook, and I got so many comments from people asking where they could get the dress. I didn’t know that I could get custom fabric prints, and most-importantly didn’t know how to sew.

A friend, Kathryn Rush, commented that she had found someone who can print custom fabric or print on existing clothing. It took me five months to find a pre-made dress that would absorb the ink and not fade, but nothing was perfect. I then decided I would have to custom-make my own dresses and then send them to the printer to directly print on. I found several seamstresses online who could help me. I had to order rolls of fabric, send the rolls to the seamstress, the seamstress had to send the dresses back to me, I had to send the dresses and print files to the printer, and she had to send them back to me. The problem with this method was that it took a lot of time, and the print quality was not the best. I then remembered local clothing designer Jacquelyn Brooks and went to her shop. She made a few boat neck dresses for me. While there, I saw a kimono-style dress and had an idea. They were perfect for printing, so I ordered a few and they worked. I then had a sale at the Children’s Home Society Thrift Shop, and the momentum with the clothing started.

Kathryn then told me about a printer who could print on rolled fabric (meaning that the clothing could be made after it was printed, not before, which would eliminate all white lines). Jacquelyn and I decided to team up as Strawberry Blonde Clothing (she was the blonde and I was the strawberry). We started with four fabric prints. We collaborated to come up with new fabric designs, using my photographs as the basis, and Jacquelyn designed new dress patterns each season.

I had so much fun coming up with quirky prints, and we designed creative classy and elegant prints as well. I miss working with Jacquelyn. She learned how to make the designs and can still make Strawberry Blonde Clothing for anyone who still wants fun, wrinkle-free and fade-free pieces of clothing.

MOTHER NATURE IS MY INSPIRATION. WITHOUT BEAUTIFUL NATURE, I WOULD HAVE NOTHING TO PHOTOGRAPH. WELLNESS360 | SEPTEMBER/OCTOBER 2020

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Community

We Tried It!

TRY IT YOURSELF

Have you always wanted to make bread from scratch but didn't know where to start? Do you think your taste buds have super sensing powers? The Wellness360 team has tried it and we have the low-down for you.

BAKING BREAD

Adapted from the Big Family Homestead Artisan Bread Recipe makes 4 loaves

INGREDIENTS

AMANDA

GRACE

MEGAN

NICOLE

Baking is something that I find very therapeutic, and I loved the breadmaking process! I used instant dry yeast with the recipe instead of dry active yeast, and I think it made my bread a little flat.

However, it was delicious, and I have been eating it with dinner all week!

I went into this baking experiment hearing baking bread is difficult. However, I found it's not that difficult if you follow the recipe closely! I did go rogue at one point when I did not use the corn meal or the semolina. Even without those, I think the bread turned out delicious.

At first this looked easy, and about ten minutes in I quickly realized I had no idea what I was doing. After the two hours of bread rising, it was super sticky and I was sure I did it all wrong. I managed to make three solid shapes and baked it. Didn’t turn out very pretty, but tasted decent!

When we came up with this “we tried it”, I was all in to see if I could master it! Surprisingly, I found that as long as you follow the directions and give yourself ample time, it was super easy! I recommend reading the FULL directions first and to not start the process at 8:30pm!

OVERALL:

OVERALL:

OVERALL:

OVERALL:

4 cups bread flour 1 tablespoon salt 1 tablespoon dry active yeast 1/2 teaspoon sugar 2 cups warm water (110-115°) Plastic wrap Parchment paper Pinch of corn meal or semolina Pizza peel and pizza stone Butter and sesame seeds to baste (optional)

DIRECTIONS Add flour and salt together and whisk until combined. Add yeast and sugar to warm water and let sit until proofed.

Pour proofed yeast mixture into large bowl and then add flour mixture. Mix with wooden spoon handle, or hands, until combined. Cover bowl with plastic wrap and let rise for 2 hours.

Dump dough onto floured work surface and divide into roughly four 1 pound loaves. Sprinkle a few pinches of corn meal or semolina onto a pizza peel.

Place loaves onto parchment paper.

Cover loaves with clean kitchen towel and let rise for 40 minutes. After 20 minutes pre-heat pizza stone in lower part of oven to 450°. Place empty sheet pan below, on another shelf, to also preheat.

After 40 minutes, baste with butter and sesame seeds, if desired. Make sure oven has come up to temperature.

Score top of loaves and slide parchment with loves onto pizza stone in oven. Add 1 cup of water to empty sheet on and close the door.

Bake for 30 minutes or more, until top is brown and crispy, and bottom sounds hollow when you tap on it. Let cool for a few minutes and serve.

In a nutshell: We think baking bread a great way to relax, unwind and could even become your new favorite hobby. Plus, you will save a lot of money by making your own bread rather than buying it. If you want even more, just double the recipe.

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WELLNESS360 | SEPTEMBER/OCTOBER 2020

Bake it, snap a pic and use #EAT360WELL on Facebook or Instagram for a chance to be featured in our next magazine!

SUPER TASTER TESTS

Super Taster Test Genetics Lab Kit 100 tests (4 tubes) for $15.49, amazon.com

ARE YOU A SUPER TASTER?

Could it be that being a picky eater is really because you are a super taster?

According to healthline.com, someone who is classified as a super taster will taste certain flavors and foods more strongly than someone else, which may be the result of having a tongue that is more densely crowded with taste buds. A NBC news article reported that super tasters have densities of tastes buds that are 10 to 100 times greater than the normal population.

Super tasters, about 25% of Americans, are prone to avoiding certain foods such as those that are bitter and more fatty. Broccoli, chocolate, grapefruit and coffee are a few. This can also put them at a health risk as they will avoid a whole classification of vegetables that help fight off cancers!

Curious to see if you are a super taster? We were too! In order to find out, we ordered a super taster test from Amazon and tried it with a few members of our families and some friends. Although it came with a few different test strips, the one that we were most focused on was the PTC strips. When placed on the tongue, the PTC (phenylthiocarbamide ) paper will either taste very bitter (super taster), a little bitter (medium taster) or tasteless (non- taster).

HERE ARE THE RESULTS: Grace: Super taster Nicholas: Medium taster Megan: Non-taster Anna: Super taster Nicole: Non-taster Carmen: Medium taster Shane: Non-taster Denise: Non-taster Josh: Super taster Mark: Super taster Tyler: Non-taster

In a nutshell:

This super taster test is interesting if you want to learn more about your taste pallet and what makes you, you. However, considering the quick test and the varying results, is it worth your money? We say yes if you are curious!

OVERALL: WELLNESS360 | SEPTEMBER/OCTOBER 2020

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

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

4-7 p.m.

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

Monday, September 7 Labor Day Thursday, September 10 Science Off Tap: Urban Streams

10 a.m. - 4:30 p.m.

Florida Museum of Natural History floridamuseum.ufl.edu/event/megalodonexhibit/ Learn more about the iconic megalodon with real fossils and full-scale models. This exhibit will be available until January 10, 2021.

Saturday, September 26 UF vs Ole Miss

Time TBA Oxford, MS floridagators.com/sports/football/ schedule/2020 You can stream UF football games on the SEC Network, ESPN and CBS.

7-8 p.m.

Florida Museum of Natural History floridamuseum.ufl.edu/event/sot-urbanstreams/ Grab your favorite beer and tune in to learn more about environmental challenges at this virtual event hosted by the Florida Museum. Go to floridamuseum.ufl.edu/event/ sot-urban-streams/ to find out how to stream the event!

Saturday, October 3 UF vs South Carolina

Saturday, September 12 Jazz of the Green

Thursday, October 8 Science Off Tap: CSI Wildlife

7 p.m.

Celebration Pointe celebrationpointe.com Head to Celebration Pointe for food, drinks and live music by Elio Piedra! This event repeats on the second Saturday of every month.

Friday, September 18 GCM Golf Tournament

7:30 a.m. – 6 p.m.

Ironwood Golf Course facebook.com/giftcertificatesandmore This tournament is presented by Comfort Temp and Alliance Credit Union! You can register online; $125 for members and $155 for non-members. Everyone will get a goodie bag for participating!

Saturday, September 19 Brain: The World Inside Your Head Exhibition

Noon - 5 p.m.

Cade Museum for Creativity & Invention cademuseum.org Get inside your head with this new exhibit at the Cade!

Learn about the brain, memory, self-awareness and more!

This exhibit will be available until January 2, 2021.

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Saturday, September 19 Megalodon: Largest Shark that Ever Lived

WELLNESS360 | SEPTEMBER/OCTOBER 2020

Time TBA Gainesville, Florida floridagators.com/sports/football/ schedule/2020 Cheer on the Gators in The Swamp! You can stream UF football games on the SEC Network, ESPN and CBS.

7-8 p.m.

Florida Museum of Natural History floridamuseum.ufl.edu/event/sot-csiwildlife/ Grab your favorite beer and tune in to learn more about environmental challenges at this virtual event hosted by the Florida Museum. Go to floridamuseum.ufl.edu/event/ sot-csi-wildlife/ to find out how to stream the event!

Saturday, October 10 UF vs Texas A&M

Time TBA College Station, TX floridagators.com/sports/football/ schedule/2020 You can stream UF football games on the SEC Network, ESPN and CBS.

Saturday, October 17 UF vs LSU

Time TBA Gainesville, Florida floridagators.com/sports/football/ schedule/2020 Cheer on the Gators in The Swamp! You can stream UF football games on the SEC Network, ESPN and CBS.

Thursday, October 22 Gainesville Gone Memphis

6 p.m. - 10 p.m. *Valley View at Sante Fe River Ranch *(This event could become a virtual event) childadvocacycentergainesville.org For the 12th year in a row, the Child Advocacy Center is hosting Gainesville Gone Memphis. Due to COVID-19, a virtual option will be available.

Visit their website for more information!

Friday, October 23 Adult Trick or Treating 2020

4-11 p.m.

Swamp Head Brewery facebook.com/SwampHead Stay tuned to find out the theme for this year’s Adult Trick or Treating at Swamp Head. Costumes are encouraged!

Saturday, October 24 UF vs Missouri

Time TBA Gainesville, Florida floridagators.com/sports/football/ schedule/2020 Cheer on the Gators in The Swamp! You can stream UF football games on the SEC Network, ESPN and CBS.

Saturday, October 31 Halloween Saturday, October 31 Trick or Treat Halloween Virtual Race

No set time or location for this event runsignup.com Run in the Trick or Treat Halloween Virtual Race to get you in the spooky spirit! You can participate in this virtual race from anywhere and at any time on October 31. Search “Trick or Treat Halloween Virtual Race” at runsignup.com to register!

GAINESVILLE GONE MEMPHIS PHOTO PROVIDED BY THE CHILD ADVOCACY CENTER

Wednesday, September 2 Union Street Farmers Market at Celebration Pointe

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