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SCARED the workout that will make you

jump for joy! seeds that pack some power!

September/October 2017 • Volume 2 • Issue 3







wellness360 | SEPTEMBER/OCTOBER 2017


PUBLISHER & EDITOR-IN-CHIEF Nicole Irving CREATIVE DIRECTOR Allison Raber ASSOCIATE DEPUTY EDITOR Colleen McTiernan GRAPHIC DESIGNER Emily Purvis, Claire Stortz PRODUCTION COORDINATOR Alison Walker Vice president of sales Shane Irving ACCOUNT EXECUTIVE April Tisher executive assistant Sayeh Farah ADMINISTRATIVE ASSISTANT Ashleigh Braun Contributing PHOTOGRAPHERS Sincerely Gone Photography

DISTRIBUTION COORDINATOR Patty Skelton Contributing Writers Claire Carlton, Edwin Exaus, Trace Ferguson, Lauren Fischer, Selena Garrison, Nicole Irving, Elizabeth Jammal, Colleen McTiernan, Olivia Pitkethly, Chris Pregony, Danielle Spano, Ted Spiker

Mailing address

PHYSICAL address

5745 SW 75th Street 101 SW 140th Terrace Unit 286 Suite C Gainesville, FL 32608 Newberry, FL 32669 Gainesville Office: p. 352.505.5821 Fax: 877.857.5140 Wellness360 is a registered trademark property of Irving Publications, LLC. All rights reserved. Wellness360 is published by Irving Publications, LLC. © 2017

Irving Publications, LLC reserves the right to edit and/or reject any advertising. Irving Publications, LLC is not responsible for the validity of any claims made by its advertisers. Nothing that appears in Wellness360 Magazine may be reproduced in any way, without written permission. Opinions expressed by Wellness360 Magazine writers are their own and do not necessarily reflect the publisher’s opinion. Wellness360 Magazine will consider all never before published outside editorial submissions. Irving Publications, LLC reserves the right to edit and/ or reject all outside editorial submissions and makes no guarantees regarding publication dates. The information found in Wellness360 Magazine does not constitute individualized medical advice. You must NOT rely on the information in this magazine as an alternative to medical advice from your doctor or other professional health care provider. If you have any specific questions about any medical matter you should consult your doctor or other professional health care provider. If you think you may be suffering from any medical condition you should seek immediate medical attention. You should never delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of information in this publication. Wellness 360 Magazine assumes no responsibility for any circumstances arising out of the use, misuse, interpretation or application of any information supplied within the magazine. Always consult with your doctor for appropriate examinations, treatment, testing and care recommendations. Do not rely on information on in this magazine as a tool for self-diagnosis. You exercise your own judgment when using or purchasing any product highlighted in Wellness360 Magazine. Wellness 360 Magazine assumes no responsibility for errors or omissions in this publication or other documents that are referenced by or linked to this publication.






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Gift Certificates and More App! No purchase necessary. Winner must be a GCM member. Limit to one entry/text per person. Must be 14 years old or older to enter. All entries/texts must be in by midnight (EST), October 31, 2017. To enter simply text “GCM” to 43506. Winner will receive 1 (one) Florida Gator YETI Tundra 45 valued at $400 USD. The odds of winning depend on the number of eligible entries received. Winner will be notified via text. Must be an Alachua County resident to participate. Winner must pick up prize. Texting rates may apply. This contest is not endorsed or 3 wellness360 | SEPTEMBER/OCTOBER 2017 sponsored by YETI® or University of Florida.

Editor's Note

don't worry, be hoppy A wellness magazine with beer on the cover? You are probably thinking that we have lost our minds. So, how did pale ales and wheat beers make the cover? Why did we dive deep into the steadily growing craft beer industry in Gainesville instead of the next best workout (keep an eye out for that one!)?

Take a look around while visiting one of our local craft breweries and you will see people coming together, mingling and smiling all the while trying new concoctions of hops and barley. From experienced beer connoisseurs who appreciate the bold flavors of a hopped-up IPA or a rich imperial stout to novices who choose their beer based on the name or the look of the tap handle, our local breweries have something for everyone. The craft beer scene has truly become an integral part of Gainesville’s identity.

So, while the beer itself might not be the most obvious of choices for a wellness cover, I think that if you look closely, you will find that it is the most perfect of choices.

Nicole Irving, Publisher, EIC

Congratulations to the Wellness360 team on winning a 2017 Silver Award from the Florida Magazine Association for Best New Magazine!


wellness360 | SEPTEMBER/OCTOBER 2017


It is simple. Craft beer — like all beer — may not be our goto drink of choice when kicking off a new wellness program, but it definitely adds to our mental and community wellness.

The beer itself is a delicious vehicle that brings together people — young and old, married and single, parents and students — to talk about something other than what is fresh on their social media channel. It allows for conversations to grow, for ideas to flow and for people to connect and become friends.


37 14 Getting Healthy in the Workplace


Discover how companies in Gainesville are striving to make health a priority and what you can to make your workday healthier.

37 Let's Get Crafty

Learn more about some of our local breweries and the positive impact they have on our community.


Shot on location at First Magnitude Brewing, this photo features a flight of some of their most popular beers, including Vega Blonde, 72 Pale Ale, Drift English Mild and Wakulla Hefeweizen. Photo by Allison Raber.

CONNECT WITH US /wellness360magazine @wellness360mag @wellness360mag /wellness360mag wellness360 | SEPTEMBER/OCTOBER 2017



wellness360 | SEPTEMBER/OCTOBER 2017


in every issue HEALTH


8 Catching Some Much-Needed

48 Stock Trading for Beginners


10 A Glass of Water a Day Keeps MIND MATTERS

the Doctor Away

12 Breast Health for Better Health




56 We Tried It! 18 30 Days of Exercises 58 Calendar 20 Ted Talks: Game On ... Or Off? 22 Jump Around: The Benefits of

Jumping Rope

24 Fitness Trends Over the Decades


50 The Excitement of Fright

26 5 Items to Brighten up

Nighttime Workouts

52 SPOTLIGHT360: Meet Natalie Brock

Learn how staying active after a breast cancer diagnosis helped her stay positive throughout chemotherapy and surgeries.



28 Fabulous Figs 30 How to Keep the "Fresh" in

Fresh Herbs and Produce

34 Sensational Seeds

LIFESTYLE 42 Your New Favorite Bar 44 Hair Today, Gone Tomorrow

ASK THE EXPERT 46 Ask the Acupuncturist


wellness360 | SEPTEMBER/OCTOBER 2017



Catching Some Much-Needed Shut-Eye: Behind the Power of a Nap BY DANIELLE SPANO

We have all experienced that late afternoon slump. You start to lose focus, feel a bit groggy and need a little pick-me-up to get through the day. Taking a nap can not only give you an energy boost, but it can also improve your cognitive performance, aiding alertness and memory. There are actually different classifications of naps. You take a replacement or compensatory nap when you are tired, while napping to make up for future sleep loss is called prophylactic napping. Leisurely napping or napping from boredom is considered recreational or appetitive napping. But no matter the reason, naps have a purpose! These quick snatches of sleep are good for your mind and mood. A Harvard study concluded that the brain organizes recently learned information when in a dream state, making it easier to retain once awake. An article in the journal Neurobiology of Learning and Memory further explained that sleep spindles are necessary for memory consolidation, where new information is transformed into knowledge. Sleep spindles are brain activity (waves) that occur in the thalamus, the area of the brain that filters information for processing. So, while you are sleeping, your brain is busy turning information you have gathered into information you actively know! How long should your nap be? In addition to short-term memory enhancement, naps reduce sleepiness, thus improving alertness and mood. These benefits do not come without penalty, though. When you nap for longer periods of time, you enter into deeper sleep cycles, which can cause grogginess upon waking. However, the longer you nap, the longer the cognitive benefits of your nap last. After a nap of at least two hours, you may experience a significant decrease in your productivity initially, but the benefits to your brain can last up to 24 hours once you are more alert. On the other hand, a short nap can have immediate results regarding


wellness360 | SEPTEMBER/OCTOBER 2017

alertness and cognitive abilities, which can last up to three hours. With this being said, the ideal nap length depends on how sleep deprived you are and how on your toes you will need to be when you wake. When should you take your nap? Between eating lunch and your body’s natural clock, it is normal to feel sluggish sometime between 1–4 p.m. The circadian cycle is a process in the brain that makes you tired or alert and drives your sleep patterns. This cycle has dips during the night and again in the afternoon, hence the need for an after-lunch nap. Research by the Naval Medical Research and Development Command found that afternoon naps have greater benefits and less post-nap lethargy. An afternoon nap coincides with and complements the body’s natural circadian rhythm. Who needs a nap when there is coffee? An article in Behavioural Brain Research reported that 90 percent of North Americans drink caffeine each day. Caffeine, like a nap, can give you an energy boost, but unlike naps, caffeine can actually impair learning. Rather than drink a cup of coffee in place of a nap, the National Institute for Occupational Safety and Health recommends drinking coffee immediately prior to a brief nap to reap the advantages of both. And to really boost the power of your nap, expose yourself to bright light once you wake up. A study in Belgium concluded that bright light exposure affects your circadian rhythm and can help get you on your feet. So, after you enjoy a hot cup and some shut-eye, maximize your alertness by sitting by a window, under a bright light or stepping outside in the sun.

sneaking in some shut-eye at work • Schedule naps during rest or meal breaks. • Find a quiet, dark and comfortable area that is not inconvenient to co-workers. • Bring nap supplies such as ear plugs, eye mask, pillow, blanket and an alarm clock/ phone. • Try to recline as much as possible if lying down is not feasible. • Set an alarm to avoid oversleeping. • Allow time for post-nap grogginess to pass before performing critical tasks. • After a long shift, take a quick nap to ensure a safe drive home.



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wellness360 | SEPTEMBER/OCTOBER 2017



A Glass of Water a Day Keeps the Doctor Away By Alison Walker, Colleen McTiernan and Nicole Irving

Before you go for your morning cup of joe or even get out of bed, there is a step you should be taking to fuel your body. Drinking at least one glass of water right when you wake up is reported to help rehydrate your body after six to eight hours sans liquid as well as jump start your metabolism and increase your alertness. Sounds like an easy enough way to get a healthy start on your day, right? Two members of the Wellness360 team decided to put it to the test! Nicole and Alison both tried to drink a glass of water every morning for a month to see how easy it was and if they felt any of the purported benefits.

Nicole’s Experience Alison’s Experience When I first heard about a water challenge that just required me to drink water every morning, I thought to myself “easy peasy — I’m in!” Even knowing all of the benefits of drinking more water, I still found it extremely hard to get into the habit of remembering to put water by my bedside each night and drinking a full glass before my feet hit the ground. The first few days I made a conscious effort to remember to fill my glass in preparation of the next morning’s task of guzzling it down. Turns out, it is easier said than done. I was not used to drinking anything when I first woke up, much less an entire glass of water. I also found that my prior habit was to sleep as long as possible, then jump out of bed and start the day running, literally. Because I was forced to stay in bed a few extra minutes, I felt that I was able to wake up more gradually. I could plan my morning out in my head, and I did not feel the immediate sense of stress that I was used to feeling. It got easier as the days went on, and I really felt great all over.

Soma 6-Cup Pitcher, $29, This stylish pitcher will help keep you hydrated while filtering out contaminants like chlorine, mercury, copper and zinc.


wellness360 | SEPTEMBER/OCTOBER 2017

I have never been a fan of drinking water. I know it is good for me, but it is just not my drink of choice. So, when I was challenged to drink an 8-ounce glass of room temperature water every morning for a month, I knew it was going to be a struggle. And, yes, the struggle was real! In all honesty, it was harder than I thought it would be, and I probably earned myself a D+. However, with a few tweaks, I was able to down a couple of glasses through the month. 1

I do not like warm water, so waking up and drinking a big glass of it was not appetizing. I began trading out my warm water for ice-cold water that I would put in my Yeti right by my bed. In the morning it was still cold and refreshing.


After a long day of work, I usually settle the kids and climb in bed like a zombie. Preparing my water at night for the next morning always escaped my brain. So, in order to not forget, I would try to keep my Yeti and cellphone together. When I would plug in my phone at night, my Yeti would be there, too.

Long story short, I am not a morning water drinker. However, I did find myself drinking more water through the day during this month, maybe out of guilt of not drinking it in the morning, or maybe just because of the crazy Florida heat.

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Health The National Breast Cancer Foundation identifies three different ways to perform a BSE, so you can find the one that you are most comfortable with.


Using the pads of your fingers, move around your entire breast in a circular pattern, moving from the outside to the center, checking the entire breast and armpit area. Check both breasts each month feeling for any lumps, thickening or hardened knots. Notice any changes and get lumps evaluated by your health care provider.

Breast Health for Better Health BY OLIVIA K PITKETHLY, MA, LMHC

October is Breast Cancer Awareness Month, but breast cancer prevention should occur EVERY month. The American Cancer Society recommends having annual mammograms at age 45, but women who are at least 40 years old should be given the choice of having a yearly mammogram.


Women of all ages should check their breasts for changes every month by conducting a breast self-exam (BSE). According to Johns Hopkins Medical Center, 40 percent of diagnosed breast cancers are detected by women who feel a lump. BSEs help you to be familiar with how your breasts look and feel, and if you notice any changes, you can report them to your medical provider. Michelle Birket, age 41, conducts a BSE every month after her menstrual cycle ends. The end of her cycle serves as a regular reminder to take a few minutes to check for any differences. For women who are in menopause or have irregular periods, it is wise to pick a set date, such as the first of the month. Setting an alarm on your phone or computer calendar is also helpful.

Visually inspect your breasts with your arms at your sides. Next, raise your arms high overhead Look for any changes in the contour of your breast, any swelling, or dimpling of the skin, or changes in the nipples. Next, rest your palms on your hips and press firmly to flex your chest muscles. Left and right breasts will not exactly match — few women's breasts do — so look for any dimpling, puckering or changes from month to month, particularly on one side.

Breast cancer survivor Ivette Maldonado said although she conducted monthly BSEs, her lump was found during her annual clinical exam. She noted that clinical and BSEs are equally important. “As long as you touch and can notice something different, it’s better than not touching,” she said. Women with breast implants have an advantage when conducting BSEs in that the implant causes the breast tissue to be pushed forward. This helps lumps to be easily detected during monthly exams. Men should check themselves as well. The National Breast Cancer Foundation reports an estimated 2,600 men will be diagnosed with breast cancer and approximately 440 will die each year. Men and women can use the same techniques for performing BSEs.

Visit for a free printable guide to performing a BSE. 12

wellness360 | SEPTEMBER/OCTOBER 2017


When lying down, the breast tissue spreads out evenly along the chest wall. Place a pillow under your right shoulder and your right arm behind your head. Using your left hand, move the pads of your fingers around your right breast gently in small circular motions, covering the entire breast area and armpit. Use light, medium and firm pressure. Squeeze the nipple; check for discharge and lumps. Repeat these steps for your left breast.

Take Care of You. 352.331.3332

Helping You Live a Healthy Lifestyle.

Getting Healthy in the Workplace

How two local businesses are encouraging office wellness


For those of us working full-time desk jobs, we end up spending 40 hours or more sitting down each week, staring at computer screens and pining for the weekend. And even if you are active outside of work, it is hard to combat the negative effects of 40 hours of inactivity. Designed to not only improve physical well-being, but also mental health, wellness programs benefit both employees and employers, according to the World Health Organization. Increased productivity, reduced staff turnover and decreased health care/insurance costs are all hallmarks of a healthy workplace. That is one reason why some companies, including a few right here in Gainesville, are now putting their own health initiatives in place. 14

wellness360 | SEPTEMBER/OCTOBER 2017

It takes a long time to set up a wellness initiative, but if they just change one thing at a time, years down the road they’ll realize they changed five significant things and they had very, very big impacts on their employees’ lives and they changed everything for the better. - Jason D. Lewis, Fitness Cooridinator

Infinite Energy

Infinite Energy, a natural gas marketer, is focused on providing a 360-degree coverage of wellness for their close to 350 employees. They have a whole host of health initiatives in place, but they all focus on the pathways to wellness: fitness, wellness and nutrition. Infinite Energy has a gym on campus, at which Jason D. Lewis, the Wellness and Fitness Coordinator, trains employees and gives individual assessments. The company also hosts CrossFit classes taught by the head coach of CrossFit 352 twice a week and yoga once a week, which employees can attend for a small payroll deduction that ends up costing them much less than taking class outside of the office. “We want to make it as easy as possible … and also as discounted as possible with the highest quality as possible,” said Lewis. To further the fitness path, Infinite Energy has also held a company-wide Olympic Games day for the past five years. Each department gets different colored T-shirts and they compete against each other in field day-related activities, like tug-of-war, relay races, volleyball, corn hole and even a talent show. As for their focus on overall wellness, the company offers a Wellness Fair. On this day employees can have their metrics (blood pressure, sugar, cholesterol, etc.) checked for free, and it also gives them an opportunity to see what services they can utilize with their 100 percent medical coverage. The company also hosts a Biggest Loser weight loss competition over the course of six to nine months. Whoever loses the highest percentage of body fat at the end of the competition wins $3,000, with $1,500 and $500 awarded to second and third place, respectively. For nutrition, the final pathway, Infinite Energy hosts a Healthy Food Fest, holds “Lunch and Learns” related to nutrition and offers grocery store tours so their employees know what to look for when shopping. The company has even had the farmers market come on Thursdays so that employees can buy fresh produce at work. From health fairs to walking programs, there are so many ways that companies can foster an atmosphere of wellness for their employees. If your company is looking to expand its wellness program, remember to take things slow. “It takes a long time to set up a wellness initiative, but if they just change one thing at a time, years down the road they’ll realize they changed five significant things and they had very, very big impacts on their employees’ lives and they changed everything for the better,” said Lewis.

from top: Infinite Energy employees utilize their on-campus gym to stay fit. The customer care team (pictured) beats the sales team in tug-of-war during their 2017 Olympic Games day. Employees peruse fresh fruits and vegetables at the on-campus farmers market. Photos courtesy of Infinite Energy.

wellness360 | SEPTEMBER/OCTOBER 2017



Parisleaf, a Gainesville-grown branding, web and print design agency that has been open for seven years, has several initiatives in place to help the physical, mental and financial well-being of their employees. From offering catered local, organic lunches for the past two and a half years, to more recently participating in 10-minute guided meditation sessions, the company has taken many steps to make their office an overall healthier place. “The advertising, PR, marketing industry is traditionally, I think, one of the most unhealthy white collar industries to be in,” Chad Paris, CEO of Parisleaf, said. “We actually set the initiative of becoming one of the healthiest agencies in the industry.” The company gave Fitbits to their staff of about 10 people at the end of 2016 to motivate everyone to get more steps in during the day. Walks throughout the day, both to break up sitting sessions and refresh the mind between projects, are also encouraged, and small internal meetings will often be turned into walking meetings. “We encourage them to take at least two walks a day to really kind of re-center themselves,” said Paris. Beyond creating an active environment, Parisleaf has also taken steps to make their office a wellspring of collaboration. “On a professional and mental level, we found that collaboration is just really positive,” said Paris. “We designed our entire office based around engagement and collaboration and positive energy.” Top: Employees at Parisleaf will move small, internal meetings outdoors when the weather permits to take advantage of the fresh air and get moving. Bottom: The open concept of the office was designed to foster a sense of collaboration among Parisleaf employees. Photos courtesy of Parisleaf.

Parisleaf is also very selective with their clients, and has been since they opened their doors seven years ago. In order to maintain a positive atmosphere in the office, they choose to work only with positive clients and companies that are working to make the world a better place, so that their employees can feel proud of the work they do every day. “Over time the science is coming out that’s proving that the things that we’re doing are incredibly effective,” he said. “That’s always a nice affirmation, but we do it because we think it is the right thing to do.”


wellness360 | July/august SEPTEMBER/OCTOBER 2017 2017

What can I do if my office does not have any workplace initiatives in place? There are plenty of things you can do on your own to make your 40 hours a little healthier. If you are working a desk job, ask your employer about swapping your regular desk for a standing desk. Sitting for prolonged periods of time has been linked to increased risks of cardiovascular disease, cancer and anxiety. A standing desk is a great way to mitigate those risks. If your employer cannot swap your desk out for a new one, you can DIY your own with bed risers, so long as your desk is stable enough! Even if your office does not offer a gym you can turn your own workspace into your own mini gym during your lunch break, provided you are not disturbing co-workers. Bring a change of clothes, a light set of weights and find yourself a 10-minute workout guide or video online to get your heart rate up. Some common deskside exercises include wall sits, calf raises and triceps dips. The Wellness360 team has been known to grab a couple of water bottles as weights and do a 10-minute barreinspired workout at lunch! You do not have to have walking meetings scheduled to get out of the office. Again, take advantage of your lunch break (and the cooler weather coming in) and go for a walk around your office. If your office is not located in an area ideal for a quick stroll, consider hitting the gym on your break for a quick jog or taking a drive to the closest walking trail with your co-workers if time allows.





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Day 1

Day 2

Day 3

Day 4

Day 5

Go for a walk! Walk around the neighborhood for 15 minutes.

Plank. Lie on your stomach with your legs extended. Raise up on your forearms and toes, lifting your body off the ground. Hold for 30 seconds.

Sit to stand. Find a chair and sit down. Then stand up and repeat! Go for 20 reps.

Supermans. Lie on the floor on your stomach. Keeping your midsection on the ground, lift your head and chest up off the ground while at the same time lifting your legs up before lying back down. Repeat for 15 reps.

Modified burpee. Find a chair or raised surface. Place your hands on the surface and jump back, keeping your arms extended. Then jump back to your original position. Repeat for 15 reps.

Day 11

Day 12

Day 13

Day 14

Day 15

Jog. Go on a light jog around the neighborhood for 15 minutes.

Pushups. 20 reps.

Reverse lunge. From a standing position step backward, keeping your feet close in line. Drop the knee of your back leg down until it almost hits the ground, creating a 90-degree angle with your lead leg. Repeat for 15 reps on each side.

Alternating superman. Adopt the same position as the superman, then raise just one arm and the leg on the opposite side. Repeat this for 10 reps on each side.

Single-legged burpee. The concept is the same as the regular burpee, except when you jump back and in you do so with only one leg. Do this for 10 reps on each leg.

Day 21

Day 22

Day 23

Day 24

Day 25

Jog/sprint. Use the same method as the walk/sprint. Start with a jog and work to a sprint. Repeat for 20 minutes.

Mechanical pushup. Start in the pushup position but with your arms and elbows tucked by your side. Keep them by your side as you do 10 reps. After you do 10, move your hands out to the normal position and do 10 more. Then move your hands out wider and do 10 more.

Builder plank. From the plank position, raise yourself up so that one arm is extended. Then bring the other one up so that you finish in the pushup position. Then work your way down to a plank the same way you came up. Alternate which arm you start with. Do six on each side.

Duck walk. Drop your bottom down to where your thighs are parallel to the ground. Hold this position while you walk one foot in front of the other. Walk about 15 feet and then walk backward to where you began. Do five rounds of this.

Tuck jumps. Drop your bottom down into a squat and accelerate quickly so that you jump off the ground. Once in the air, bring your knees to your chest and then land softly back on the ground. Repeat for 10 reps.

wellness360 | SEPTEMBER/OCTOBER 2017

Looking to get back on the right track as far as fitness is concerned? Rather than diving headfirst into a more advanced exercise routine that may leave you feeling intimidated, this month-long regimen starts off easier and gradually gets more intense. And with different exercises every day to work different parts of your body, this plan is the perfect way to get you off the couch and back on the path to health!

Day 6

Day 7

Day 8

Day 9

Day 10

Walk/jog. Walk for one minute and then jog for 30 seconds. Repeat this for 15 minutes.

Elevated plank with shoulder touches. Hold the “up� part of the pushup, then reach with the opposite arm and touch your shoulder. Alternate sides for 10 reps on each side.

Wall sit. Find a wall and lean up against it. Drop your bottom down until your legs make a 90-degree angle at the knee. Hold this for 60 seconds.

Dog pointer. Get on your hands and knees. Lift one arm up and reach forward so that it is parallel to the ground. While doing this, straighten your opposite leg out behind you. Hold for about one second before doing the same motion on the opposite side. Go for 10 reps on each side.

Burpee. Start in a standing position. Bend your knees and waist so that your hands are on the ground. Once your hands are flat on the ground, jump back so that you are in a pushup position. Drop to the ground so that you are lying flat. Raise up, jump your feet in, stand and jump. Repeat 12 times.

Day 16

Day 17

Day 18

Day 19

Day 20

Walk/sprint. Find a light pole or mailbox or any object that you see when you are walking outside. Sprint until you get to it, then walk. Repeat this for 20 minutes.

Push up and twist. Perform a pushup then rotate your body to the left so that your chest is facing out, perpendicular to the floor while raising your left arm in the air. Rotate back to normal position on the way down then do the other side. Repeat for 10 reps on each side.

Reverse lunge and kick. Same as the reverse lunge, but this time when you bring your leg back to standing positon you kick it forward before switching to a lunge on the opposite leg. Repeat for 10 reps on each leg.

Hollow rocker. Start in a seated position. Bring your knees so that they are bent but not touching your chest. Lean back until your legs are off the ground. Rock back slow and controlled for 30 seconds.

Burpee broad jump. Same as the normal burpee but instead of jumping up at the end you jump forward. Repeat for 15 reps.

Day 26

Day 27

Day 28

Day 29

Day 30

Sprints. Find a nearby track or open field. Run as fast as you can for about 50 meters then stop. Give yourself about 30 seconds of rest, then sprint again. Do 10 reps.

Elevated pushups. Put your feet up on a chair or any raised surface. Complete the full range of pushup. Do 15 reps.

Triple lunge. On each step of the lunge, perform three lunges on that leg. Repeat on the other leg and go for 20 feet down and back.

Bear crawl. Get on your hands and toes and walk like a fourlegged beast. Shoot for about 30 feet down and back.

Pushup/mountain climber/burpee combo. Do 10 pushups, then holding the up position do 10 mountain climbers on each leg (jump one leg forward, bringing the knee toward your head, bring it back then repeat with the other), then do 10 burpees. Do three rounds.

wellness360 | SEPTEMBER/OCTOBER 2017



Game On ... Or Off? BY TED SPIKER

Answering that question is not always easy, particularly when you have a three-story burger staring you down and you are lion-roaring hungry. Sometimes those decisions are driven by impulse, sometimes by critical thinking, and sometimes because our peers needle us one way or another. Other times we keep the big picture in mind, and that is what I have always admired about people who do just about everything right when it comes to their health. They do not succumb to temptation, and because of that, they are rewarded with healthier, stronger bodies. But what if the question is not between right and wrong, but between OK and OK? There is nothing inherently wrong with playing basketball unless you get hurt doing it, but you could say that about any form of activity or exercise.

For years, my favorite weekly workout has been our oldguy pickup basketball game. Though I can get hotter than a habanero every once in a while, I am not very good (I have the vertical leap of a street curb, and I scored two points during my eighth-grade basketball season). But that is not the point. It is that we sweat a lot, yap even more, joke a little and compete hard, which is just a long way of saying that it is a fun way to try to stay in shape. But running, jumping and banging bodies comes with a catch. Over the last year or so, our group has tallied two broken fingers, two split chins and countless other sprained thisand-thats. Some members have hung up their high-tops for good, saying it is just not worth the risk. Others — ranging from our 30s to 50s — keep going. I still play, even though I have severely pulled my back three times over the last five years and my knees


wellness360 | SEPTEMBER/OCTOBER 2017

and ankles ache for a day or two after I play. Every week, I give an almost subconscious thought to the question, “Is the risk worth the reward?” Which is actually the same question I have when I drive by Dairy Queen. Whether we are talking about basketball or Blizzards, it is the question at the heart of every tough health-related choice we make. How satisfying are the rewards and how dangerous are the risks?

So, what is the best way to make good health choices, whether they revolve around eating decisions or some kind of other vices? Should you go with your heart or your brain? One camp might say that you have to go with your brain. It is the best way to live longer and stronger. Another camp might say that you should go, at least time to time, with your heart — seize the day! Maybe, as we all make decisions that affect our health every day, the answer is somewhere in between: in our guts. What feels like the right thing to do, what are our priorities right now, and what are our goals for the future? Right now, my gut tells me to keep on playing ball. But when it tells me it reallyreallyreallyreally wants a large chocolate-dipped cone, I’ll do everything I can to tell it to shut the hell up.

Ted Talks The Humorous Side of Health

Ted Spiker (@ProfSpiker) is the chair of the University of Florida department of journalism, as well as a health and fitness writer. He is the author of DOWN SIZE, a book about the science and soul of weightloss and dieting.


Jump Around:

The Benefits of Jumping Rope BY CHRIS PREGONY, BS, CSCS

Searching for a home workout device that won’t break the bank? Look no further than the almighty jump rope. This simple and effective tool can fit into just about any bag. Furthermore, it can burn more calories than walking, or even running at an 8-minute pace for that matter! Once you learn to jump rope properly, this cardiovascular exercise can have a lower negative impact on your joints than running.

Although you may not have used a jump rope since grade school, it is never too late to start again. Most jump ropes can be purchased for under $20 at your local sporting goods store, but the price depends on the type you get. Some are very basic with a plastic rope and handles, while other more expensive kinds are designed with bearings and foam handles. For an even better workout, you can try a weighted rope. No matter which you choose, your body will be in for a treat! It is important to make sure that your jump rope fits you. Stand on top of the jump rope with your feet together and pull the handles up — they should just reach your armpits. Any longer and you may have a hard time generating momentum. Shorter and you will end up hitting your head, and that is no picnic with the weighted ones! The best way to start is to hold both handles with one hand and spin the rope around without jumping. This helps you get a feel for the rope and what the rhythm will be. Next you can start jumping without the rope. This will allow your body to get used to the motion. The main mistake that people make is jumping too high and swinging their arms in a large circle. The key is to be efficient. You want the smallest jump possible to get the rope underneath your feet. As you jump, focus on just your wrists spinning the rope. The best way to get better is to do it all the time. Before you know it, you will be skipping rope like a champ!


wellness360 | SEPTEMBER/OCTOBER 2017



[Repeat 3 Rounds]

[Repeat 5 Rounds]

Jump rope for 60 seconds

Jump rope – 100 skips

Pushups for 60 seconds

Lunges – 10 on each leg

Squats for 60 seconds

Mountain climbers – 10 on each leg

Rest for 60 seconds before starting your next round

Plank for 60 seconds Rest for 60 seconds before starting your next round

Find Us on indepenDANCE 352

wellness360 | SEPTEMBER/OCTOBER 2017



Fitness Trends Over the Decades BY TRACE FERGUSON

Fitness is constantly evolving. Over the past 80 years, we have gone through a variety of fitness phases, some of which laid the foundation for modern-day exercise routines. Let’s take a walk through some of the most popular workout trends of the past eight decades!

1990s — Tae Bo

Karate master Billy Banks took over the fitness world in the ’90s. He created Tae Bo, a highintensity cardio workout that combines martial arts, boxing, dancing and hip-hop beats. At the height of its popularity, over 500 million Tae Bo videos were sold.

1940s — Stretching

Exercise for women in the 1940s was characterized by stretching. Jumping jacks were adopted by the U.S. army because of the low level of fitness amongst drafted soldiers, sparking this exercise to become popular among men. Jumping jacks and toe-stretches were thought to keep bodies toned and in shape.

1980s — Aerobics

Aerobics sprung up as a spinoff of Jazzercise. While the two exercises are similar, aerobics is less of a dance routine than Jazzercise. It was originally invented in the ‘60s, but it was not put on the map until Jane Fonda came out with a book and aerobics workout tapes. The dance moves used were mixed in with fitness movements, like elevating knees or marching in place. Aerobics became a workout empire and inspired many different spinoffs, such as water aerobics and step aerobics.

1990s — Spinning

Johnny Goldberg was a cyclist and personal trainer from South Africa who moved to the United States. One night, he was riding his bike and almost got hit by a passing car. From this scare, he got the idea to move cycling indoors. Goldberg began teaching spinning classes in 1990 and it was the beginning of a workout revolution. With the addition of upbeat music, Soul Cycle was born. Fast forward to modern day where spinning classes can be found at almost every gym.


wellness360 | SEPTEMBER/OCTOBER 2017

2000s — Zumba

Building on past danceinspired workouts, Zumba emerged as a Latin-inspired workout. This fitness style mixes salsa, tango, bachata and flamenco dance styles to upbeat Latin or pop music. Zumba classes can be found in most gyms, and the exercise is popular in 180 countries worldwide.

1950s — Hula Hoop

The hula hoop was a toy trend that caught fire the moment it hit America. More than 400,000 were sold by 1957! Granted, it was classified as a toy when it first hit stores, but hula hooping for 30 minutes can be a great full-body workout. Nowadays, adults can use a weighted hula hoop as opposed to a plastic one if they want to feel the burn!

1970s — jazzercise

The ’70s brought in a new, highintensity form of exercise called Jazzercise, which is still practiced today (although not as widely). Jazzercise is a mix of jazz dance (no surprise there), ballet, Pilates, yoga and kickboxing. The routines are usually set to a popular song of the instructor’s choice. This trend was the beginning of choreographed exercise set to music.

2010s — CrossFit

CrossFit was born in 2000 by Greg Glassman. Glassman was a gymnast who wanted to get stronger in multiple sports and exercises. CrossFit focuses on conquering obstacles and training the whole body. It is a mixture of gymnastics, weightlifting, pullups and calisthenics. The first CrossFit gym originated in Santa Cruz, California. Now, there are thousands of CrossFit gyms and trainers across the country and a huge community has formed around the fitness trend. There are even athletic competitions focused on the exercise style, like the CrossFit Games and, more locally, the Swamp Challenge.

1960s — Vibrating Belt

It seemed to be a widespread belief in the ’60s that you could jiggle away unwanted fat. The machine originally gained popularity in the early 1900s, but had a big comeback in the ‘60s. You would loop a wide belt around any area problem area, turn it on and bam! Your fat would magically “melt” off. The vibrations were supposed to mimic a massage. At the time, massages were believed to cure fatigue, remove toxins, increase muscle tone and improve circulation. No sweat, no problem! Except that it did not really work. People eventually came to realize this, and the vibrating belt faded away.

Fitness trackers Wearable fitness trackers have taken the world by storm. These handy little devices can track your steps, heart rate, calories burned and quality of sleep.

wellness360 | SEPTEMBER/OCTOBER 2017


Style + Gear

Items to Brighten up 5 Nighttime Workouts BY EDWIN J. EXAUS

Fall is almost here! With the changes in temperature, most fitness fanatics will start moving their workouts outdoors, adding park bench climbers and other fun exercises to their regimens. There are many benefits to taking your workout beyond the gym, but it is important that the proper precautions are taken for nighttime or early morning exercises. Going the extra mile and buying reflective clothing or products with LED lights embedded in them can make drivers aware that you are ahead or light up the path for a run. These five products can help make your next afterhours workout a whole lot safer.

FuelBelt Neon Vest

Brooks Running PureFlow 6 Running Shoes

$100, The PureFlow 6 features a flexible midsole that feels plush underfoot so you get a natural feel while protecting your feet from impact. The neon yellow upper material provides a pop of bright color to make you more visible in lowlight conditions.

$125, Simple to convert mid-ride with its zipoff sleeves, the jacket delivers core body warmth on cool days. It also features a 360-degree reflective property that helps keep you extra visible in low-light conditions.


wellness360 | SEPTEMBER/OCTOBER 2017

Nike Flash Small Capacity Running Waistpack

$25, To eliminate the bulkiness of an average fanny pack, this waistpack is contoured to fit around the waist and can store keys, cards, cash and small snacks. The reflective details on the front will also help you stand out during nighttime workouts.

GRDE Zoomable 1800 Lumens Led Flashlight Headlamp Headlight

$21, Better than your average street light, the GRDE has a beam brightness up to a 100-watt incandescent bulb. With an adjustable 90-degree angle, you can focus the light in different areas as needed. The three light functions (High, Low, Strobe) will come in handy when going off trail or to secluded areas.


Pearl Izumi Elite Barrier Convertible Jacket

$19.99, Adding a little extra precaution to your average safety patrol belt, this breathable vest is constructed with reflective accents for 360-degree visibility. The ergonomic design allows for full range of motion.

wellness360 | SEPTEMBER/OCTOBER 2017




Hailing from one of the world’s oldest trees, the fig is often overlooked in American cuisine. While they are more commonly consumed dried, you can also find fresh figs when they are in season, which usually lasts from early summer to fall. With their sweet taste and chewy texture, they make for a very healthy way to satisfy your dessert cravings. These little fruits offer about 1.5 grams of fiber each, depending on their size, according to the United States Department of Agriculture. If you are trying to manage your weight, adding a few figs (and the accompanying helping of dietary fiber) may be helpful. And while dried figs may be a better source of fiber, fresh figs offer a better source of antioxidants, which according to The World’s Healthiest Foods, can help fight macular degeneration. Figs are also a good source of potassium, a mineral that can help lower blood pressure. Figs are native to the Mediterranean, but they are also commonly cultivated on the west coast, particularly in California. According to UF/IFAS, if you are craving fresh figs, you can try growing common fig trees right in your own backyard! Figs are so much more than just the filling in Fig Newtons. Whether you prefer them dried or fresh, consider adding figs to your next bowl of oatmeal, a delicious salad or just eating them on their own for a healthful and tasty addition to your regular diet.


wellness360 | SEPTEMBER/OCTOBER 2017


wellness360 | SEPTEMBER/OCTOBER 2017



How to Keep the "Fresh" in Fresh Herbs and Produce BY LAUREN FISCHER

We have all done it — agonized over choosing the best produce at the store only to turn around a few days later and find wilted lettuce, herb containers of green slime and fuzzy tomatoes. So how do you keep your groceries from going bad before you can use them? The key to fresh, fuzz-free produce and herbs is proper storage.


When looking to extend the shelf life of produce there are two important factors to consider — temperature and compatibility. According to “Vegetable Love” by Barbara Kafka, some fruits and vegetables are better preserved in the fridge. However, there are also those that are sensitive to cold and should be stored outside of the refrigerator at room temperature. Many fruits also produce ethylene gas as they ripen. Ethylene gas can accelerate the ripening and decay of vegetables that are sensitive to the gas. Keeping gas producers and gas-sensitive produce separate will extend their freshness. In addition to proper storage, delicate produce like berries and lettuces can remain fresher even longer with a little extra TLC. Berries can rapidly decay even when stored in the fridge. Next time you bring home berries, try a vinegar-water rinse to preserve freshness. Combine white or apple cider vinegar (the vinegar kills bacteria and mold spores that can lead to decay) and water in a 1:10 ratio. Swirl the berries in the vinegarwater mixture for 1–2 minutes, then remove them and place on a paper towel. Dry the berries thoroughly before storing them in an airtight container in the fridge. To extend the life of lettuces, add dry paper towels to the clamshell or plastic bag it is stored in. Replace the paper towels once they become damp. The paper towels will absorb moisture that would otherwise cause the lettuce to wilt.


wellness360 | SEPTEMBER/OCTOBER 2017

STORE IN THE FRIDGE • • • • • • • • • • • • • • • • • • • • • • • •

Arugula Asparagus Beets Berries Broccoli Brussels sprouts Cantaloupe Cauliflower Cabbage Carrots Celery Chard Collard greens Cucumbers Kale Kiwi Lettuces Peppers Plums Radishes Scallions Spinach Sprouts Summer squashes like zucchini and pattypan

STORE AT ROOM TEMP • • • • • • • •

Avocados Bananas Nectarines Peaches Potatoes Tomatoes Watermelon Winter squashes like butternut and acorn

What to do with produce and herbs on the verge of spoiling?

Vegetables can be used in soups, while overripe fruits are best used in smoothies. Herbs on their way out are best used in pestos, chimichurri and soups. And if they are too far gone, you can always add them to your compost bin!

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Keeping fresh herbs fresh is achievable with a few helpful tips. Prior to storing, herbs should be washed and well dried. J. Kenji Lopez-Alt, managing culinary director of Serious Eats, conducted an experiment to compare the lifespan of washed versus unwashed herbs that were stored in the refrigerator. He found that washed and welldried herbs lasted much longer as the debris and bacteria on the unwashed herbs caused them to decay faster. As far as storing your herbs go, Kenji recommends separating your hardy herbs, tender herbs, and basil and using different methods for each. Hardy herbs, like rosemary, thyme, sage and chives, will remain fresher longer if they are rolled up in a slightly damp paper towel, placed in a plastic bag and stored in the fridge. To maximize freshness of tender herbs, like parsley, cilantro, dill, mint and tarragon, first remove any discolored or wilted leaves. Next, trim the base of the stems as you would a bouquet of flowers. Be sure to remove the rubber band around the stems to prevent them from being damaged. Place the trimmed herbs in a mason jar with 1–2 inches of water in the bottom. Cover the herbs and top of the jar with an overturned plastic bag. Seal the plastic bag to the mason jar with a rubber band and store in the refrigerator. Be sure to replace the water every two to three days. Basil is best treated just like a bouquet of flowers. Trim the base of the stems and place the whole bunch in a mason jar with 1–2 inches of water in the bottom. Store at room temperature out of direct sunlight. Direct sunlight will damage the plant’s chlorophyll, causing the leaves to yellow. Replace the water every two to three days.

GAS PRODUCING PRODUCE • • • • • • • • • • • •

Apples Apricots Avocados Bananas (unripe) Cantaloupe Figs Honeydew Kiwi Nectarines Peaches Plums Tomatoes

GAS SENSITIVE PRODUCE • • • • • • • • • • • • • •

Bananas (ripe) Broccoli Brussels sprouts Cabbage Carrots Cauliflower Cucumbers Eggplant Lettuce Leafy greens Peppers Squash Sweet potatoes Watermelon

ge a r sto ? t Consumer ou ners Reports tested b t a ntai seven special food storage a h containers designed to preserve W co produce freshness. They found that while

several of the containers provided some benefit, the best way to preserve freshness is to store produce properly and use it as soon as possible. Of the containers tested, Consumer Reports found that the Rubbermaid FreshWorks Produce Saver was the best for strawberries, Debbie Meyer UltraLite GreenBoxes were the best for raspberries and the Oxo Good Grips GreenSaver Produce Keeper was the best for salad greens. 32

wellness360 | SEPTEMBER/OCTOBER 2017

wellness360 | SEPTEMBER/OCTOBER 2017




It seems seeds are all the rage these days. From tiny chia seeds to larger pumpkin seeds, there are so many choices! Don’t let their tiny package fool you — seeds boast a host of health benefits and are full of nutrition. With numerous studies citing the health benefits of nuts and seeds, consumers are choosing these foods more often. According to Transparency Market Research, the global market for seeds is expected to rise from a revenue-wise value of $64.5 billion in 2015 to $114 billion by 2021. The growing popularity of seeds has prompted many food-manufacturing companies to add them to standard food products like crackers, waffles, cereals and other baked goods. The versatility of seeds in food production leads to more choices for the consumer. We can eat our seeds whole or enjoy them as seed butter, oil, flour or even milk! Seeds have also become popular among those with peanut and other nut allergies as they can enjoy many of the same health benefits of nuts without exposing themselves to a dangerous reaction. When it comes to nutrition, include a variety of seeds in your diet to reap the benefits of all the vitamins, minerals and antioxidants they offer!

10 WAYS seeds TO ADD to your diet

¼ cup of flour in a muffin recipe for ¼ cup ground flax 1. Substitute seed. a tablespoon of chia seeds to your daily yogurt snack for 2. Add extra crunch. a mixed seed and nut granola that can be eaten as a snack 3. Make or used as a topping for yogurt and baked fruit crisps. salads with toasted pumpkin seeds for a nutty and flavorful 4. Top crunch. a chia seed pudding for a nutritious snack to satisfy your 5. Make sweet tooth. Use sunflower seed butter as a substitute for peanut butter and use as a dip for apples or banana slices.

6. 7. Coat raw tuna steaks with sesame seeds prior to pan searing. tahini paste (ground sesame seeds) as a base for salad 8. Use dressings and dips.

Add 3 tablespoons of hemp seeds to your smoothie for 10 grams

9. of protein. Add a tablespoon of ground flax and a tablespoon of chia to your 10. oatmeal to add filling fiber. 34

wellness360 | SEPTEMBER/OCTOBER 2017


Tahini is the key ingredient to making hummus at home! It can also be used in salad dressings.

Flax Milk

Perfect for those looking for a non-dairy alternative to cow’s milk.

Pumpkin Seed Oil Perfect as a base for salad dressings or drizzled over a light pasta dish.

Sunflower Serving Size 1 oz. Calories Protein Fat Fiber

165 6g 15 g 2g

High in vitamin E, an antioxidant nutrient promoting health of the skin and vascular system.

Flax Serving Size 1 oz. Calories Protein Fat Fiber

151 5g 12 g 8g

A rich source of plant lignans, a polyphenol that aids in hormone balancing. Make sure to choose ground flax; our bodies do not break down whole flaxseed meaning we miss out on the nutrients.

Chia Serving Size 1 oz.


Calories Protein Fat Fiber

Serving Size 1 oz. Calories Protein Fat Fiber

Hemp Source: USDA nutrient database

Serving Size 1 oz. Calories Protein Fat Fiber

159 9g 12 g 3g

A rich source of protein, with 23 percent of total calories coming from protein. Also, a great source of GLA (Gamma-linolenic acid), a fat that helps promote healthy blood lipid levels.

163 8g 14 g 2g

Excellent source of phosphorus, the second most abundant mineral in the body, essential for bone health. Also high in zinc, promoting good immune function.

Sesame Serving Size 1 oz. Calories Protein Fat Fiber

162 5g 14 g 3g

A surprising source of calcium with 276 mg per serving (almost as much as a glass of milk!).

138 5g 9g 10g

A great source of the omega-3 fatty acid ALA. Higher in fiber than other seeds, a serving of chia seeds can help curb hunger and aid in weight loss. The fiber also helps to keep bowels regular.

Ready to try some seeds? Visit the bulk section of your supermarket or health food store to explore the endless choices of bulk nuts and seeds. This is the perfect way to customize the amount you purchase and try a variety. wellness360 | SEPTEMBER/OCTOBER 2017


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Healing House MAKE THIS YOUR


S A L T R O O M T H E R A P Y works as an expectorant and

has both antibiotic and anti-inflammatory benefits. The salt room

experience involves therapeutic use of pharmaceutical grade natural salt to benefit respiratory health as well as skin disorders.


wellness360 | SEPTEMBER/OCTOBER 2017





let’s crafty LET'S Get GET CRAFTY

Exploring Gainesville’s

CRAFT BEER SCENE BY COLLEEN MCTIERNAN swamp head photos by mackenzie bowlin

There is nothing quite like ending a long day of work with good company, pleasant conversation and a nice cold beer. And with the recent surge in local craft breweries, Gainesville residents now have a lot of choices when it comes to their suds. But if Bud is the king of beer, why have craft breweries (small, independent breweries) flourished, not only in Gainesville, but also around the country? With over 5,200 craft breweries open across the U.S. according to the Brewers Association, there must be some drive that is pushing consumers to craft beer. Although quality may play a big factor in this trend, there is something more to the craft community that has beer lovers making the switch to local brews.

• P L E A S E D R I N K R E S P O N S I B LY •

FROM LEFT: A flight of beers (Vega Blonde, 72 Pale Ale, Drift English Mild and Wakulla Hefeweizen) from First Magnitude. Brewing on the pilot system at First Magnitude.

Why craft brewing?

Finding a sense of community

Just about every brewery in town, from Swamp Head Brewery, which now distributes across the entire state of Florida, to Cypress & Grove Brewing, the newest to open in Gainesville, have roots in home or amateur brewing. Chris Hart, of Blackadder Brewing worked at Hoggetowne Ale Works for seven years and homebrewed consistently for several years prior to that before opening Blackadder, and Patrick Burger of Cypress & Grove brewed at home for 25 years before deciding to take his brews to a larger scale. By brewing small batches of beer out of their homes and allowing friends and family members to taste them, our local brewers were able to experiment with their recipes for years before bringing them to the community, resulting in different flavors and fresher tastes.

The community aspect is hugely important to the breweries in town. There is no over-the bar TV at Blackadder so that their bartenders can really talk to and get to know the people. “The taproom, the tasting room is a really important part of interacting with the community and getting people to recognize and understand what you’re doing,” said Hart.

Craft brewing allows for a level of experimentation that brewing at a large-scale corporate brewery, like Anheuser-Busch InBev, does not. For instance, both First Magnitude Brewing and Swamp Head add new flavors to some of their regular beers, like Mole Drift and Cranberry Beet Wild Night. And Blackadder prides themselves on their assortment of out of the ordinary beers, like The Pink Rider, a saison made with hibiscus and pink peppercorns. “The quality of craft beer just generally far exceeds the macro beers that are out there,” Ben Guzman, event coordinator at First Magnitude Brewing, said. People are looking for bigger, bolder flavors, and they can usually find them at craft breweries. And of course, the local aspect has also intrigued beer drinkers. “People are paying more attention today than they ever have about where their food, or their beer or their products are made,” Brandon Nappy, tactical marketing director of Swamp Head Brewery, said. “They’re paying more attention to the quality of what they are eating and drinking.” Juan Pablo Lopez, a selfprofessed beer lover, said that he really appreciates being able to get beer from our local breweries. “Not only do they make great beer, but the atmosphere is very welcoming and they’re always coming out with fun flavors you won’t find anywhere else.”

Cypress & Grove has also positively impacted the community by revitalizing the old Gainesville Ice House, which was built in 1903. Burger said that many people have told him about their memories of the ice house, including one woman who remembers frequenting the ice house in the summer to cool down. “It’s neat that it has that history and we hope to bring that back to the community as this being a center or location where people come and hang out,” said Burger. Aside from truly becoming part of the Gainesville community, the breweries in Gainesville are supportive of one another, even coming together once a year to brainstorm ideas for and brew a beer called It Takes a Village for Gainesville Craft Beer week. When Hart’s grain supply did not come in on time, Nick Dunn, director of operations at Swamp Head Brewery, was kind enough to sell him the grain he needed. And when he first started brewing at Blackadder, John Denny of First Magnitude allowed Hart to wash and sanitize his kegs there when his own keg washer would not work. There is a definitive atmosphere of camaraderie between the breweries. “We share a lot of information,” said Nappy. “We’re friends with all of the local guys, and we talk to them very often.”

People are looking for bigger, bolder flavors, and they can usually find them at craft breweries.

The quality of craft beer just generally far exceeds the macro beers that are out there. - Ben Guzman, Event Coordinator at First Magnitude Brewing

STAFF PICKS Our favorite beers at each brewery! First Magnitude: Wakulla Hefeweizen Swamp Head: Wild Night Honey Cream Ale CLOCKWISE FROM TOP: First Magnitude’s tasting room, The Source, plays host to many community events and fundraisers. Blackadder’s tasting room is a close replica of owner Chris Hart’s living room. Swamp Head’s tasting room, The Wetlands, features tables made from river-recovered wood. Christine Denny’s work in water conservation inspired the springs-theme of First Magnitude. First Magnitude’s logo represents their tie to both first magnitude springs and first magnitude stars.

Blackadder: Jerkmaker Weizenbock Cypress & Grove: Wheat Alligator Brewing Co.: Devil’s Millhopper IPA

A quick guide to beer pairing IPAs and Pale Ales: Spicy foods Brown Ales: Cheeseburgers and barbecue Stouts and Porters: Meaty, savory dishes Imperial Stouts: Fudge, chocolate cake, bananas foster and other desserts

Show your love for Florida breweries with a Florida Beer Cap Map! $44.95 – $54.90,

FROM LEFT: Cypress and Grove is the newest brewery in Gainesville. Blackadder's tap handles were hand-forged by local blacksmith Leslie Tharp. A duo of Swamp Head beers.

Family friendly Despite primarily selling beer, all of the breweries in town are truly family friendly. First Magnitude, Cypress & Grove and Blackadder all offer housemade sodas and flavored seltzers for non-alcoholic beverage options. For those of drinking age that are not beer lovers but love the craft brew atmosphere, the breweries often have ciders on tap and some, like Cypress & Grove and First Magnitude, even offer wine. And if your children are of the four-legged variety, you can even bring them along with you to Swamp Head. With food trucks and games that everyone can participate in, our local breweries are not just for the 21+ crowd. “We want to be as much of a community center as possible where everyone feels welcome,” said Guzman.

Giving back Swamp Head, First Magnitude and Blackadder try to use local ingredients when possible, and Cypress & Grove hopes to use local fruits in future experimental beers. For instance, First Magnitude has used grapefruits and herbs from Forage Farm. “Since we’re a local brewery, we’re serving our local community,” said Guzman. “We’re going to try to make beers with fruits and flavors that people are used to here.” Blackadder has used local chestnuts to make Warm Cockles, a British strong ale. Hart even delivers his grain to a local farmer to feed her chickens and pigs. First Magnitude and Swamp Head have both experimented with Florida hops, which only a few years ago were not viable due to the weather conditions they need to thrive. However, UF IFAS has worked to make Florida hops a more

viable option for local breweries, who have supported this venture by creating their own beers with the hops, including First Magnitude’s Apopka Hop Pale Ale. “We’re in this business in order to support the community, and the patrons who come in here are interested in doing that,” said Guzman. “That’s part of why they spend their money here.” The local breweries also hold a large number of events to benefit the community. From fundraisers for UF bee research to medical causes, the breweries are focused on giving back. “We try to make sure that we’re working with any and every charity that we possibly can fit in with a huge focus on sustainability and local community,” said Nappy. And as far as sustainability goes, Swamp Head hosts Tree Fest every year to help the Alachua Conservation Trust to reforest parts of Florida with native longleaf pines. First Magnitude has also donated over $13,000 to the Springs Eternal project, and 1 percent of sales from Wakulla Hefeweiszen are donated to other springs initiatives, said Christine Denny, head of the outreach and communications team at First Magnitude. “It’s important to say how much we appreciate the way Gainesville community has brought us into the Gainesville story,” said Denny. “We’re really humbled by it. It means a lot to us.” The craft beer community, while of course about the innovative and fresh beer, encompasses so much more than the beverage. The craft breweries in Gainesville are truly involved in the community. From providing spaces for families to spend time together, to giving back to local charities, they are truly apart of the Gainesville story. • P L E A S E D R I N K R E S P O N S I B LY •

We want to be as much of a community center as possible where everyone feels welcome. - Ben Guzman,

First Magnitude

Are you interested in brewing your own beer? You can get your supplies and take a beginner’s brewing class at Hoggetowne Ale Works. Patrick Burger of Cypress & Grove also recommends reading “The Complete Joy of Homebrewing” by Charlie Papazian.


wellness360 | SEPTEMBER/OCTOBER 2017



Your New Favorite Bar





Toss your bottled soaps to the curb and raise the bar for your next shower with these fragrant and moisturizing bar soaps!


Honey I Washed the Kids


Almond Milk & Honey Cleansing Bar


Woods of Windsor Lavender


Sunfeather Handmade Body Care Dragon’s Blood Soap


Firm & Lift Firmarine Cleansing Bar



$7.95, Satisfy your love of sweet scents with this skin-softening Canadian honey and aloe soap.

$5, Designed with sensitive skin in mind, this honey and almond milk infused soap works with your skin’s natural pH and moisture levels to relieve dryness.



$23.99, Triple-milled for a rich and creamy lather, this soap is delicately fragranced with lavender, patchouli and musk.

$5.49, Sunflower Health Foods Made with dragon’s blood (a plant resin), this soap contains olive, coconut and palm oils to leave uncomfortably dry skin feeling cool and moisturized.

$38, With ingredients like Spirulina Maxima, shea butter and vitamins C and E, this time-release bar lifts, smooths and firms skin throughout the day. (Travel size pictured)

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Bvlgari Omnia Indian Garnet


Yardley English Lavender Soaps


Sea Vegetable


Herbivore Pink Clay Cleansing Soap Bar

$16.99, Floral yet woody, this vibrant soap features notes of Indian tuberose, amber, saffron and mandarin.



$12.99, This moisturizing soap combines English lavender, bergamot and clary sage for a beautifully clean scent.


$7.95, With its sea salt crust, this lime, lavender and seaweed scented soap will brighten and hydrate your skin.

$12, This face and body soap uses French pink clay to draw out impurities without drying out your skin.


Fruit Fusion Coconut Water Energizing Shea Butter Soap



$5.99, Ulta and Made with natural and certified organic ingredients, this hydrating soap is made with dragon fruit, lychee berry, green apple and coconut water.


Oatmeal Stout Soap




Freesia Soap Bar

$7, The sugars in the oatmeal stout used in this soap give it an extra sudsy lather, while the shea butter and coconut oil soothe your skin. $7.95, This skin-soothing combination of French lavender and chamomile will leave you relaxed and ready for bed.


$7.99, Enriched with shea butter, this freesia scented soap is quadmilled for a luxurious feel and a smooth lather.

wellness360 | SEPTEMBER/OCTOBER 2017



Hair Today, Gone Tomorrow The Pros and Cons of Different Hair Removal Methods BY TRACE FERGUSON

Unwanted body hair can be annoying to get rid of. Not to mention that, depending on the method of hair removal, it can add up to be fairly expensive as well. Thankfully, we have several methods of hair removal at every price point. Some methods are temporary, while others are long lasting. We have provided a breakdown of every method so that you can choose the one that is best for you!


Shaving is one of the most common methods of hair removal, and also one of the cheapest ones. Razors can range anywhere from a few dollars to over $100, depending on if you get a fancy electric razor or not. Razors are convenient because you can use them from the comfort of your home, but they do have their cons. Razors can cause cuts, razor burn and ingrown hairs, which can become inflamed and irritated. People typically use razors for the legs, arms, face and bikini region. With razors, you should invest in a shaving cream or a foamy shower soap to get a better shave. The results will probably last a few days before the hair starts to grow back.

Laser hair removal

Laser hair removal has grown in popularity recently. There is a commitment to this process, as you will need to schedule six to eight sessions, but it should result in the removal of most of the hair in the treated area. According to Carissa Miller, owner of Pure Aesthetics, the lasers are attracted to pigment, so those with light blond, red or gray hair will not have good results. Instead Miller recommends electrolysis for those with lighter hair color.


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The most commonly lasered areas are the underarms and the bikini. A single underarm session at Pure Aesthetics is about $150 and a bikini session is $145. Miller likened the sensation of laser hair removal to that of a slight rubber band snap. If you do decide to undergo laser hair removal, be sure to come to the appointment freshly shaven and free of oil, self-tanner, lotion, etc.


This method of hair removal can be done at home or at a salon. Waxing is known for being more painful than other methods because it rips out hair from the root, and the wax itself is usually very hot on the skin. Some people compare the feeling to that of ripping off a large bandage. The upside of waxing is that it leaves skin hairless for three to six weeks. To get waxed, your hair must be at least a quarter of an inch long, so you will need to grow it out a little before you remove it. In-salon waxing can range from $10 to $80 depending on the area that is being waxed. At home waxing kits usually range from $10 to $50. People typically wax their arms, legs, face, or bikini region, but almost any area of the body can be waxed if desired. If you are taking antibiotics, Accutane, Differin, Tetin A, or any other type of acne medication, talk to your doctor before waxing. You should also not get waxed if you are taking any medication that has “sun-sensitivity�

as a side effect, as this can make your skin weaker and more prone to peeling.

Hair removal cream

Depilatory creams work by dissolving the hair at skin level and slightly under. There are depilatory creams for the face, arms, legs, bikini area and more. The cream is applied in small, thick patches in the areas that you want to be hairless. As with anything, be sure to follow package instructions, and never leave the cream in one area for too long, as it may cause burns. There are different hair removal creams for different body regions so be sure to buy the right cream for your desired body region. Depilatory creams typically range from $5 to $20 and can be found at most drugstores.


Threading is typically reserved for unwanted hairs on the face or to shape brows. Threading is gentler on the skin than waxing or tweezing. Threading does not involve any harsh chemicals that could leave sensitive skin damaged or inflamed. In relation to brows, threading gives a much more natural brow shape, whereas waxing can create a more defined shape and sharper edges. Threading typically costs $5 to $15. It can be more or less depending on if you only do brows, upper lip or whole face. The effects last for about three to four weeks.

Ask the Expert

Ask the Acupuncturist BY ELIZABETH JAMMAL, AP, LMT

Elizabeth Jammal, AP, LMT, graduated from New College of Florida with a bachelor’s degree in visual arts and biology in 2005. She received her massage therapy license a year later at the Central Florida School of Massage Therapy. In 2011, she graduated from Dragon Rises College of Oriental Medicine and got her license as an acupuncture physician. She is also a certified yoga instructor with over 10 years teaching experience. She currently practices at the Floating Lotus Therapeutic Spa and Health Center in Gainesville, Florida.

A typical acupuncture experience is generally positive and pain free. I like to encourage patients to focus less on the mechanism of the therapy and more on the benefits. A very common response from people who do not like needles is “did you already put a needle in?” or “I didn’t even feel it.” There are, however, desirable sensations that positively indicate that the needle is doing its job. These include a slight tingling around the point and feelings of heaviness or a dull ache around the needle, which may travel a path in the body, or a fleeting, prickling sensation at the point as the needle passes through the superficial nerves of the skin. All of these normal sensations fade quickly and are replaced with a general overall feeling of well-being and euphoria.

Acupuncture works in several different ways. Each needle is placed in strategic positions according to the specific imbalances of each individual. At the root of these imbalances is stagnation of substances caused by a variety of things. One is blood stagnation, which is generally perceived as sharp pains in the body. In this case, the needle unblocks the


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„ Do you sanitize needles or do I get my own set? Every client receives his or her own set of needles. This is Florida law. All used needles are safely disposed of in a biohazard bin.

„ I’ve seen pictures of people getting acupuncture done on their face. How do you determine where to put the needles?

Needle placement is done on a case-bycase basis. A patient would only receive acupuncture in the face as part of a treatment plan for a particular imbalance, though it is not the standard. Some conditions that may be treated in this manner include stress and anxiety, sinusitis, headaches and tooth pain.

„ I’m scared of needles. Will getting acupuncture hurt?

„ How does acupuncture work and why would I need it?

the body to reinstate its own natural free flow of health and vitality.

„ Could acupuncture cause scarring?

Acupuncture does not cause scarring. The gauges used are hair-like thin and the tiny space quickly closes back after the needle is removed.

„ Why did my acupuncturist ask so many questions at the consultation? And why did she check my tongue condition?

blood stagnation by encouraging the body’s natural flow of circulation, warmth and blood to the area. Dull, achy sensations are calmed when an inserted needle unblocks more subtle substances such as emotions in an area and engages the body’s own cascade of natural chemicals to both soothe and draw awareness to the area. The therapeutic process ultimately encourages

These questions are asked to give the practitioner clues to the most crucial aspect of the intake: a diagnosis. From the diagnosis, a treatment plan can be developed and the treatment can then be given. Just like an electrician would not go about rewiring an appliance before knowing what is going on, the same applies to an acupuncture treatment. The diagnosis is key in moving forward to an appropriate treatment plan. Checking the tongue plays a key role in the diagnosis process. Like the hands and the feet in reflexology, the tongue is considered a microcosm of the whole body. The map of the tongue is a visual

depiction of the various organ systems. The characteristics seen in each area, when skillfully analyzed, provide information as to any imbalances that may be occurring. For example, a purple or dusky color would indicate blood stagnation in a specific region or it could be generalized if seen over the entire tongue coating. The acupuncturist would then include moving stagnant blood as part of the customized treatment plan to help reinstate the smooth flow of substances in the patient.

„ Why do some acupuncturists use acupuncture needles with electric current? Does that form of acupuncture hurt at all?

We are all energy. Electro stimulation (e-stim) is akin to jumper cables for the car. When a trained practitioner applies the e-stim to

Where the mind goes, energy follows. Blockages in our bodies are at the root of disease. Acupuncture frees our natural flow of health and vitality. the body, much like a trained mechanic would, the current flows from an area of high concentration down the gradient to an area of low concentration. This jump starts our vehicle so that it may drive on its own accord once again. When done properly, this valuable form of treatment should not hurt but can provide the desired pleasant sensation of a smooth stream as the controlled electricity from the cables communicate with each other through the needles.

„ What can I expect after treatment? Will I bleed after the needles come out?

You can expect a sensation of calming relaxation or youthful invigoration. It all depends on what has been addressed or brought into balance in the body. Bleeding, which does not occur frequently, would occur if the body needed it, such as in the case of excess pathological heat or blood stagnation.

wellness360 | SEPTEMBER/OCTOBER 2017



Stock Trading for Beginners BY SELENA GARRISON

If you are thinking about investing for the future, chances are you want equities to be a part of that investment strategy. Donna Carroll of Banks Carroll Group said that equities are a popular investment choice for those wanting to build wealth because they outperform most other investments over the long term. “Besides, being a shareholder in some of the companies is exciting,” she said. Although they are a popular tool for growing wealth, only 43 percent of Americans own stock, according to a 2016 survey. This helpful guide will give beginners a launching point for further investigation into this great financial tool.

What is “stock”?

The easiest way to understand stock is to think of it as a piece (or “share”) of ownership in a company. In other words, holding stock in a company means that you are one of many owners (or shareholders) of that company and have a (usually very small) claim to everything the company owns. The more stock you acquire from a specific company, the more of the company you own. As a shareholder, you do not generally get a say in the day-to-day operations of the company. Instead, the company’s management is supposed to increase its value for you. When they do, you as a shareholder are entitled to a portion of those profits. These profits are sometimes paid out in dividends (a distribution of a portion of a company’s earnings).

Why do companies issue stock?

Companies issue stock for one reason: they need to raise money. They can do that either by borrowing it (aka issuing bonds) or by selling part of the company (aka issuing stock). Issuing stock is a good option because the company is not required to pay back the money or make interest payments along the way. Instead, shareholders buy stock in the company with the hope that the shares will be worth more than they paid for them someday.

What is the risk?

It is important to understand that there are absolutely no guarantees when it comes to buying stock in individual companies. Any company can lose value or even go bankrupt. As a shareholder, that bankruptcy would make your investment worth nothing. “There are always risks with any investment,” said Carroll. “The stock market is emotional and unpredictable. It would be great to have a crystal ball, however being smart and diversifying can help with the volatility in the markets.” In thinking about diversification, Carroll said that an individual’s investments will depend on their goals and their risk assessment. “In any portfolio, you want to have a mix of equities and fixed income,” she said. “We do this by using a mix of mutual funds and ETFs [exchange-traded funds].” This way, if one company or sector plummets, you still have the other investments to hold you afloat.

*This article is for informational purposes only. Please refer any specific questions about your stocks to your financial adviser/broker.


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How do stocks trade?

Stocks are generally traded on exchanges where buyers and sellers meet and decide on a price. Some exchanges, like the New York Stock Exchange, are physical places where the buying and selling is done on a trading floor. Other exchanges, like the NASDAQ , are virtual and made up of a network of computers where trades are made online.

How do you actually buy stocks?

The most common method of buying stock is to use a brokerage firm. Although more costly, full-service brokerages offer you expert advice and can fully manage your account for you. Companies often offer free consultations to prospective clients to review their current investments and explain the types of services available to help with financial planning. Alternatively, discount brokerages (many of which are available online) are cheaper, but you do not get personal advice or account management assistance.

How much money do I need to start buying stocks?

You are really only limited by the minimum amount required by your brokerage firm to open an account. Some have no minimum account balance, while many have requirements of $100 or more. Whether you have a lot or a little, the money has to be invested to actually be working for you. Otherwise, you will lose value to inflation. “If you don’t have a large amount to start investing, you can always start by adding monthly or quarterly to an account,” said Carroll. Aside from the cost of buying a single stock, you have to think about how many stocks you can actually buy. A study published in The AAII (American Association of Individual Investors) Journal

suggests that you need a minimum of 15–20 securities (stocks, bonds, etc.) to build a diversified portfolio. Buying fewer (especially less than 10) greatly increases your risk of being negatively affected if you have a sharp decline in a single stock. This is why some people prefer investing in mutual funds instead of individual stocks. Regardless of how much money you have to invest, Carroll recommended that everyone start saving for their retirement and financial goals as soon as possible. “If you have a 401k with your employer, always participate,” she said. The more time you have on your side, the better it is for the growth of any portfolio.

Looking for more information on stock trading? If this is a topic that interests you, here are a few other suggestions you might want to enter in to your favorite search engine. Bull Market vs. Bear Market Stocks vs. Bonds Common Stock vs. Preferred Stock How to Read a Stock Table/Quote Investment Risk Tolerance Dividend Reinvestment Plan (DRIP)

wellness360 | SEPTEMBER/OCTOBER 2017


Mind Matters BOO!

The Excitement of Fright BY OLIVIA K PITKETHLY, MA, LMHC

thought of being burglarized gives her anxiety, while she knows that ghosts cannot hurt her. Halloween provides a safe environment for people to be scared versus placing yourself in a dangerous situation. Anticipating the next scene in a horror movie is much different than being alone on a dark, unfamiliar street. Chatham University sociologist Margee Kerr studies the effects of fear on individuals. She noted that surviving a scary movie or a trip to a haunted house can boost a person’s confidence and selfesteem. There is a sense of reward in knowing that you conquered your fear. Williams also said that a person’s belief system has an impact on fear. Whether you believe that something can hurt you or not can make a difference. “I think people like fear and go to haunted houses because they WANT to believe in something more and are searching for answers that there is more to life than in the physical world,” she said.

It is that time of year again. Seems like just yesterday we were celebrating this season. The delectable treats, the incredible decorations, the festive attire and the fun-filled events that can make anyone feel absolutely… Frightened. That is right. I am not talking about Thanksgiving or Christmas. I am talking about America’s third favorite holiday — Halloween. The day we celebrate the scary, relish the fear and keep coming back for more, year after year. Why do we do it? Why do people enjoy being scared? According to studies from the University of Michigan and Vanderbilt University, it is literally all in our heads. Dopamine, a neurotransmitter linked to positive and negative emotions alike, is released when we experience fear. Some individuals have brain cells that do not release dopamine as well as others, and end up hanging on to the dopamine for longer periods of time. These individuals end up with higher levels of dopamine, which means that they receive more benefit from the fear than others. Those


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who do not create high levels of dopamine after experiencing fear can eventually become desensitized by repeated exposure to scary images or situations, but they will still not receive that benefit that makes them seek fear like others do. “Fear can be beneficial because it can motivate you to seek answers, it can excite you, it can prepare you for the world,” Julie Williams, licensed mental health counselor, said. Williams herself enjoys being scared. She regularly attends Halloween Horror Nights, volunteers for a haunted hospital and engages in paranormal investigations in her free time. “For me, getting scared is an adrenaline rush,” she said. “My tolerance for fear is pretty high, probably because I’ve grown up in haunted houses, watching horror movies, and had supportive family also interested in it. It takes a lot to scare me at this point, so I seek it out and welcome it.” Williams noted that there is a difference in being afraid of actual versus perceived threats. For instance, living people scare her more than ghosts. Williams said she would rather spend a night in a haunted location rather than her own home because the

Looking for some fun ways to be afraid this Halloween? Go see a scary movie. Check out a local haunted house or corn maze. Visit a real-life haunted house, like Herlong Mansion Historic Inn and Gardens in Micanopy, Florida. Go ghost hunting. Sign up for a ghost tour. Get a group of friends together and sign up for an escape room. Participate in Halloween festivities at a theme park, like Halloween Horror Nights or Howl-O-Scream.

Spotlight 360


Natalie Brock has led a healthy and active lifestyle since she was a child, and she did not let a breast cancer diagnosis at age 35 stop her! She continued to run throughout her 20 chemotherapy treatments and 11 surgeries, and now that she is cancer free, she is working on building her strength back up, with her family at her side.

How do you live a 360life?

Staying active and eating healthy are extremely important to me. It is a lifestyle to me, not simply a diet or exercise plan. Exercise is how I relieve stress and it makes me happier in general. I often run and hike with my children. It bonds us together in a special way. After going through chemo for over a year and getting through over 10 operations in that year due to my battle with breast cancer, I truly know what a blessing being active is. I do not take it for granted. Every time I run, every time I bike, it feels like a victory over cancer.

What is your wellness mantra?

My wellness mantra is to get out and do something consistently. Fall in love with it; look forward to it. I try to challenge myself in some way each time I go out. Also, I realize and fully embrace how powerful the mind is. I believe positive thoughts are just as important to my wellness as my weekly runs and exercise routines.

How long have you been active/ competing?

I have always enjoyed being active. Whether it is playing sports, running, hiking, biking, or all of the above. I cannot think of a time when I was not involved with something physical in some way. I started running 5Ks and half marathons when I was in college at the University of Florida. That is also when I fell in love with lifting weights. I was part of a weight lifting team in college and placed in several competitions. I continued after college and became a fitness instructor at Gold's Gym in Atlanta, Georgia. I taught there for five years until I moved back to


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Gainesville. Once I was back in Gainesville, I taught fitness for another six years with a company called Stretch and Grow. With that job, I was able to teach children about proper nutrition and make exercise fun for them. Now I try to lead my children and my students at Lawton Chiles Elementary by example. I love seeing my students as I run in races throughout town. They often tell me in class when they see me out running or see me riding my bike the day before. Running, hiking and biking with my family will always be one of my favorite pastimes and ways to stay active.

Please share your favorite competition/event, in detail and what it meant to you.

My favorite run to date was completing the Making Strides for Breast Cancer run through downtown Gainesville last year after beating cancer. It gave it a whole new meaning to me. I ran it with my then 15-year-old son, Justin. I will never forget crossing that finish line! We had done it together — the run and cancer. We crossed the finish hand in hand with tears streaming down my face. Funny thing was that I had actually signed up for the Dog Daze Run through Westside Park that same day. I did not want to choose between the two runs so I ran them back to back. It felt like an honor to have the ability and energy to complete them both after going through the year I had just been through.

We are so happy to hear that you are now cancer free. Can you tell us how your cancer diagnosis affected your training?

When I was first diagnosed with cancer, they told me that exercise was my biggest defense against my cancer returning. This became my goal, even more so than it already was. I chose to not let cancer, surgeries or chemotherapy be an excuse to give up or stop exercising. A goal of mine was to run at least two miles the day after each one of my chemotherapy treatments and get back to my weekly runs as soon as I could possibly manage. Sometimes it felt impossible, and it was never easy at all, but I accomplished my goal. I would run through my neighborhood bald and proud. In December of 2016, when I was almost done with my chemotherapy regimen, I had a fellow breast cancer survivor friend invite

Natalie and her son finishing at Making Strides for Breast Cancer 2016. me to join her team for a 200+ road bike ride starting in Orlando and ending all the way in Jupiter Beach. It was to benefit the Young Survival Coalition, which had helped me so much during my cancer journey. I had never been on a road bike before, but loved the idea and was excited for a new challenge. In April, alongside my team, Pretty in Pink, we completed the Tour de Pink 2017. It was a powerful experience and has given me a new love for biking. I now

I chose to not let cancer, surgeries or chemotherapy be an excuse to give up or stop exercising.

try to add biking into my weekly workouts as often as I can. My husband, Todd, even bought a road bike and rides with me often.

Do you have races/ competition/events that you would like to complete on your bucket list?

My main goal is to continue to keep cancer at bay by making staying active every day a priority. I plan on riding in the YSC Tour de Pink each year. The next run I have signed up for is the Ft. De Soto 15K. My family will all camp and run the race together. My husband and daughter, Hannah, will run the 5K and my son and I will run the 15K. Again, it is a lifestyle for me, and I love how it brings the people who are most important to me all together.

What are you training for right now?

I am gradually adding in more strength training to build back up my muscle mass I lost during the past two years. Weight training is one thing that I could not continue as much as I wanted to during my treatments and surgeries. I look forward to building back up my strength as it helps me both physically and mentally with everything else I do.

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Spotlight 360 What is your go-to diet?

I believe moderation is key. I eat a large amount and variety of vegetables. I drink lots of water. The more active I am, the more protein I eat. I do not restrict myself from enjoying a treat every now and then. I believe that most things in moderation are fine. I love food and cooking, and I tell my children all the time that your exercise and diet should be well balanced.

How would you encourage others to start living a 360life? I would encourage people to find something they love to do that keeps them coming back for more. Anything that gets you outside breaking a sweat. Try to find something your family loves to do together and use it to make everyone healthier while bringing your whole family closer together.

What is your daily workout routine?

I typically run at least two times a week and bike at least 15–20 miles a week, depending on how much time I have. I have also slowly started adding back weight and resistance training and have included at least 20 minutes of that three times a week. Rest days are important for me as well. They help me balance staying active with my family's busy schedule.

What is the most important lesson being active has taught you?

It has taught me to never give up; to push through pain to make it to the finish line with a smile on my face. It has given me the determination I needed to overcome chemo.

Anything else you would like to share?

I am starting a new cancer support group in Gainesville for young women going through cancer. When I was going through my journey, the closest young women's support group was in Ocala. I drove down for it as much as I could, but the traveling made it hard with all that I was trying to juggle. Nevertheless, the group gave me continuous support. It was so powerful for me to have people that truly understood what I was going through at a young age and give me encouragement through it all. I want to give Gainesville that opportunity. If you or someone you know has been diagnosed under the age of 40, please visit our support group's Facebook page and message me for more information.

CLOCKWISE, FROM LEFT: Natalie finishing her first century (100 miles in one day) after completing 80 the day before; Natalie and her family after the Florida Beach Half Marathon in 2016; Natalie's bike team, Pretty in Pink.

What is one thing you wouldn’t compete without?

Water and positivity. I can see a drastic difference in how I feel on the days when I don't drink enough water. When I am training, it is a must to have lots of it close at hand. Positive self-talk is one of my strengths, and it helps me achieve things that I never thought I could. Always tell yourself you can do it!

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

Movie night with the family or cuddling up with a good book.

What is your favorite book?

What are your favorite ways to relax?

Running and then a hot Epsom salt bath.

Favorite go-to meal or restaurant in Gainesville? I love Loosey's. Their fish tacos are amazing. I also crave their salads with salmon on top.

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One of the most powerful and revealing books I've ever read was “How We Love” by Kay and Milan Yerkovich. I also love the classic “To Kill a Mockingbird” by Harper Lee. “Number the Stars” by Lois Lowry and “Charlotte's Web” by E.B. White are two of my favorites to read to my students as well. It is so hard to pick just one!

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We Tried It! Interested in brewing your own beer? Love salt lamps and want to take that interest a step further? From homebrewing to halotherapy, the Wellness360 team has got you covered!

HOME BREWING After visiting the local breweries, we decided to try our hand at making beer. We ordered a Vermont Maple Porter Beer Brewing Kit from UncommonGoods and got to work! After sanitizing our equipment, we used a large pot to start brewing. After steeping our grains and mixing in our malt extract, we realized that the hops were missing from our kit! We put the brewing process on pause and headed to Hoggetowne Ale Works to get our missing ingredient. Once we got the hops into the wort, we let our beer boil for about 60 minutes before letting it cool in an ice bath to get it down to a temperature suitable for the yeast. We then strained the wort into our fermentor, added the yeast and a little bit of water, then let it sit in a cool, dark space to ferment. It did not come out quite as tasty as we hoped, but it was still a fun process!

In a nutshell: We came across some bumps in the road with this project, but it was definitely something we would like to try again. If you are brewing at home, make sure you have everything you need BEFORE you start! Right: Maple syrup, malt extract and grains along with our brewing equipment.


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Designed to take advantage of the therapeutic benefits of salt, salt room therapy (halotherapy) is used to benefit respiratory health and relieve symptoms of various skin disorders. We here at Wellness360 always love trying out new things, so when we heard about the salt room at The Healing House, we knew we had to add it to our list! Armed with booties to protect our shoes from the salt-covered floor, we walked into the salt room, settled into the antigravity chairs and covered ourselves in cozy blankets. Once we were situated, the halogenerator was turned on and began blowing finely ground salt into the air. We leaned back, relaxed and breathed in the salty air for the 50-minute session. Some of our team members experienced runny noses or coughing, which we were told was indicative that the salt was working to benefit our respiratory system.

In a nutshell: Our first session was definitely a relaxing way to pass the time and we would all be interested in going back again!




Send us your photos of your accomplishments. From graduations to 5Ks, we want to celebrate you! Send photos to

wellness360 | SEPTEMBER/OCTOBER 2017


Community Friday, September 1 Free Fridays Concert Series: Heavy Petty/Hedges

Saturday, October 21 – Sunday, October 22 Fall Plant Sale & Orchid Show

8–10 p.m. Bo Diddley Plaza

9 a.m. – 5 p.m. Kanapaha Botanical Gardens

Monday, September 4

Labor Day

Friday, September 8 Free Fridays Concert Series: The Duppies 8–10 p.m. Bo Diddley Plaza

Saturday, September 9 You’re Not Alone 5K 8 a.m. Cofrin Nature Park

Friday, September 15 Free Fridays Concert Series: The Imposters 8–10 p.m. Bo Diddley Plaza

Friday, September 22

First day of fall

Friday, September 22 Free Fridays Concert Series: Wild Blue Yonder 8–10 p.m. Bo Diddley Plaza

Sunday, September 24 Race to Recovery 5K

8:30 a.m. Meridian Behavioral Healthcare, Inc.

Friday, September 29 Free Fridays Concert Series: Gilberto De Paz & Tropix 8–10 p.m. Bo Diddley Plaza


Breast Cancer Awareness Friday, October 6 Free Fridays Concert Series: A Tribute to the Music of Eric Clapton & JJ Cale 8–10 p.m. Bo Diddley Plaza

Sunday, October 8 ButterflyFest

11 a.m. – 4 p.m. Florida Museum of Natural History

Saturday, September 23 2017 Alachua County Heart Walk 7:30–10 a.m. Santa Fe College

Saturday, September 23 Oktoberfest at First Magnitude Noon – 10 p.m. First Magnitude Brewing Co.

Saturday, September 23 10 CAN 3rd Annual Banquet – A Wild Florida Feast

5–9 p.m. Grace at Fort Clarke United Methodist Church


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Friday, October 13 Woofstock 2017

6–10 p.m. The Barn at Rembert Farms

Friday, October 13 Free Fridays Concert Series: Gram Fest

8–10 p.m. Bo Diddley Plaza

Friday, October 20 Free Fridays Concert Series: UF World Music Ensembles 8–10 p.m. Bo Diddley Plaza

Saturday, October 21 – Sunday, October 22 Gainesville Cycling Festival

Saturday, October 21 Making Strides Against Breast Cancer 5K 8 a.m. Hippodrome Theatre

Saturday, October 21 36th Annual Dog Days Run 8 a.m. – Noon West Side Park

Saturday, October 21 13th Annual Florida Bat Festival 11 a.m. – 4 p.m. Lubee Bat Conservancy

Saturday, October 21 8th Annual Haunted Hustle 5K Run and Walk 4–6 p.m. Boulware Springs Park

Sunday, October 22 Howl-A-Palooza

3–6 p.m. Sun Country Sports Center — West

Thursday, October 26 Gainesville Gone Austin 6–10 p.m. Santa Fe River Ranch

Saturday, October 28 Flatwoods 5K 8–11 a.m. Austin Cary Forest

Tuesday, October 31


Serving all your needs, right in your neighborhood.

You don’t have to look very far to find a Florida Credit Union branch to serve you. FCU offers a full range of personal & business products and services, including online and mobile banking, designed to help you manage your finances and stay on track.

Stop by one of our four Gainesville branches or visit us online at

Federally insured by the NCUA.

wellness360 | SEPTEMBER/OCTOBER 2017


November 21, 2017 – January 7, 2018 • NEW ICE! theme - 2 million pounds of colorful, hand-carved ice sculptures and slides featuring Christmas Around the World • ALL-NEW Cirque Dreams Unwrapped Show • NEW- JOYFUL, an atrium light show • More than 2 million lights, acres of stunning decor and a 60ft Christmas tree

• Mrs. Claus’ Christmas Traditions • Breakfast with Charlie Brown™ & Friends • Build-A-Bear Workshop® and Scavenger Hunt • Gingerbread Decorating Corner • Snow Tubing & more!


Tickets and Packages on Sale Now!

(407) 586-4423

PEPSI, PEPSI-COLA and the Pepsi Globe are registered trademarks of PepsiCo, Inc. FUJIFILM and INSTAX are trademarks of FUJIFILM Corporation and its affiliates. © 2017 FUJIFILM North America Corporation. All rights reserved. Peanuts © 2017 Peanuts Worldwide LLC. © & ® Build-A-Bear Workshop, Inc. Used with permission. All rights reserved.



Wellness360 September/October 2017  

Local Breweries, Retro Workouts, Jump Rope

Wellness360 September/October 2017  

Local Breweries, Retro Workouts, Jump Rope