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September/October 2018 • Volume 3 • Issue 3 wellness360magazine.com

THE FOOD ISSUE!

Green Machine Smoothie Bowl P. 30

ALL STAR

KITCHEN GADGETS

ROLL WITH IT!

YOUR GUIDE TO SUSHI

SMOOTHIE BOWLS WELLNESS360 | SEPTEMBER/OCTOBER 2018

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PUBLISHER & EDITOR-IN-CHIEF MANAGING EDITOR GRAPHIC DESIGNERS VICE PRESIDENT OF SALES ACCOUNT EXECUTIVES EXECUTIVE ASSISTANT CONTRIBUTING PHOTOGRAPHERS

EVENT PHOTOGRAPHER EDITORIAL INTERNS MAKEUP ARTIST CONTRIBUTING WRITERS

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Nicole Irving Natalie Richoux Megan Sapelak, Elle Tomaszewski Shane Irving Betsy Langan, April Tisher Sayeh Farah Jimmy Ho Photography, Tanya Consaul Photography Kara Winslow Isabella Sorresso, Brooke Avedon Kara Winslow Lauren Fischer, Jessica Franklin, Jodi Hunt, Nicole Irving, Colleen McTiernan, Chris Pregony, Natalie Richoux, Isabella Sorresso, Danielle Spano, Ted Spiker, Lizzie Vazquez, Tracy Wright

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wellness360magazine.com wellness360@irvingpublications.com Wellness360 is a registered trademark property of Irving Publications, LLC. All rights reserved. Wellness360 is published by Irving Publications, LLC. © 2018 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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Editor's Note

the struggle is real... When it comes to food, the struggle is REAL! How many of us look at that gorgeous salad on the menu and instead of making the obvious and healthy choice, we order a plate of pasta? Do you fill up on the most amazing steak, potatoes and wine and feel your pants getting tighter, yet find room for crème brulee and coffee and then need to be rolled out of the restaurant? Do you do a preemptive strike and wear pants a size up to a cookout giving you plenty of room to spare if you get too full and know you’ll still look fine? No? You’ve never done that? Well, I am guilty, and I bet you are too! It’s not that I don’t know the rules of eating a healthy and well balanced diet, I know them and you know them. However, I make excuses of why this is better than that (read: better tasting) and fine that I made the wrong choices many times. And, consequently, I pay the price. Whether it is an extra 5 lbs. on my 4’ 9” (and ¾” to be exact) frame or the discomfort after eating beyond capacity, the results of my “struggle” to properly make healthy choices and instead make unhealthy choices can’t be ignored. I once heard that Jada Pinkett Smith reportedly says that she approaches eating as “fueling her body.” In the comedy Paul Blart: Mall Cop 2, he invests in a fork that vibrates (by the way, that fork exists, I found it on amazon!) to help him slow down his eating and approaches food as fuel for his body. There could be something to

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WELLNESS360 | SEPTEMBER/OCTOBER 2018

this, but what about eating for pleasure, socialization and indulging in customs that we are used to? Being Italian, I’ve always celebrated with food. Mourned with food. For us, family and love is expressed through food. The struggle persists through this cultural way of thinking. You might be thinking, “she hasn’t really given us solid advice. She hasn’t revealed how to fix the struggle.” Full disclosure: I don’t know how to fix this food struggle. The only thing we can do is to try our hardest to balance the struggles with knowledge, accepting when enough is enough, remember that although you can start that new healthy lifestyle on Monday, beginning today is even better! If the “struggle is real” for you too, I’d love to hear your story! Email me at Nicole@irvingpublications.com!

Nicole Irving, Publisher, EIC Nicole@irvingpublications.com


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CHARCUTERIE BOARD PHOTO BY JIMMY HO PHOTOGRAPHY

features 36 Sushi

Learn the secrets of sushi and how to love it

46 Feeding the Soul

Local agencies helping those in need

CONNECT WITH US /wellness360magazine ON THE COVER Our cover photo was shot in studio by Jimmy Ho Photography. Check out page 30 to read more about this latest food trend.

@wellness360mag @wellness360mag /wellness360mag WELLNESS360 | SEPTEMBER/OCTOBER 2018

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SEPTEMBER/OCTOBER 2018

in every issue HEALTH

MIND MATTERS

9 Protect Yourself: The

42 Beyond Physical Health 44 Loving Number One: You!

12 Nailed It! 14 Comminities Combating the

FINANCE

Importance of Breast Screenings

9

Obesity Epidemic

FITNESS 16 Ted Talks: The Humorous Side of Health

18 Let It Out 20 1st Century Exercise, 21st Century Twist

STYLE + GEAR 22 Healthy Kitchen Gadgets

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26 My Journey to Loving

Plant-Based Eating

28 Root of Health: Ginger 30 #SmoothieGoals

LIFESTYLE 32 The Anatomy of a Charcuterie Board

34 Love Food, Will Travel

ASK THE EXPERT

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40 Ask the Gastroenterologist

COMMUNITY 54 We Tried It! 58 Calendar

51 SPOTLIGHT360:

Meet Laura dePaz Cabrera Learn how Laura uses singing as a way to balance her busy life as a lawyer, wife and mother.

SPOTLIGHT360 AND SMOOTHIE BOWL PHOTOS BY JIIMMY HO PHOTOGRAPHY

NUTRITION

49 Healthy on a Dime


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Health

Protect Yourself: The Importance of Breast Screenings BY TRACY WRIGHT

Breast cancer is the second most common cancer that affects women in the United States behind skin cancer. Beginning in the 1980s, breast screenings became a prevalent part of women’s health and a vital asset in their health care regime.

mostly because men are less aware of the condition which can cause a delay in seeking treatment, according to the National Breast Cancer Foundation. Men who may feel a hard lump under the nipple and areola should visit their primary care provider to assess whether they need an appropriate screening.

While breast cancer is most commonly associated with women, it is worth noting that men can also be at risk for breast cancer. According to the National Breast Cancer Foundation, 1 percent of breast cancer diagnosis are in men. Although the risk of men developing breast cancer is small, they carry a higher mortality rate than women

When mammograms were on the rise in the 1970s, the recommendation by many medical outlets was for women over the age of 40 to get an annual breast exam. However, according to the American Cancer Society, there are different stipulations depending on whether an individual is at an average risk for breast cancer or increased risk for

breast cancer. An individual with no known family history or personal history of breast cancer is considered to be at average risk. An individual with a close family history (grandmothers or mother) of breast cancer is considered to have an increased risk. Today, there are some variations in guidelines for when regular mammograms should begin for women depending on their risk factors. A common misconception is that screenings for breast cancer should begin at age 40, but this is contingent on the risk factors for each person. Screenings for individuals with an increased risk should begin 10 years earlier than when their family member was first diagnosed if they were diagnosed at a WELLNESS360 | SEPTEMBER/OCTOBER 2018

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Health younger age, according to Dr. Julia Marshall, a board certified diagnostic radiologist at UF Health Women’s and Diagnostic ImagingSpringhill. “For women with genetic markers like the BRCA 1 or 2 mutation, we recommend regular clinical breast exams, but we caution that women begin screenings no earlier than 25 due to the exposure to radiation. Women can also visit a genetic counselor to determine if they want to be tested for the genetic marker.” There are two types of traditional mammograms available to individuals that provide radiologist and doctors with front and side views of the breast. Screening mammograms are the first type of mammograms and according to the American Cancer Institute they use low-dose radiology for early detection. Screening mammograms have been shown to significantly reduce the number of women age 40 or older who develop and ultimately succumb to breast cancer. Diagnostic mammograms are the second type of mammograms and according to the American Cancer Institute they use higher doses of radiation for a more thorough image of the breast if something is found on the screening mammogram. For both mammograms, women place each breast on a plate while multiple X-ray images are taken for the radiologist and doctors to look at for any indications of cancer. Screening and diagnostic mammograms are the more traditional and conventional choices, but offices now offer a more modern approach to breast exams. Modern technology has produced the 3D mammogram that takes an X-ray across the entire breast in an arc pattern and allows radiologists and doctors to see more of what may have been hidden on traditional mammograms. “3D mammogram technology is especially helpful for seeing through dense breasts,” Dr. Marshall said. “This type of mammogram is much clearer than a traditional one, but

Aside from mammograms, ultrasounds and MRIs, women should be doing self-exams at home. 10

WELLNESS360 | SEPTEMBER/OCTOBER 2018

it is an extra charge if not covered by insurance.” If you are unsure of all three types of mammograms, you can choose an ultrasound screening. Ultrasounds use sound waves that bounce back to create images of the breast. While ultrasounds are most often administered to individuals who have had irregularities found in their mammograms, ultrasounds may also be used for individuals under the age of 30 who find lumps in their breast(s) via self-exam or clinical breast exams. Those looking to reduce their exposure to radiation may also choose an ultrasound over a mammogram. If mammograms and ultrasounds produce alarming results or are simply not an option for certain individuals, there is a third type of breast exam that can be utilized. A magnetic resonance imaging (MRI) exam uses radio waves and a powerful magnet connected to computer technology to create detailed pictures of each breast. Generally, an MRI is ordered under limited circumstance. If a woman has been diagnosed with breast cancer, an MRI provides intricate views of each breast for the doctors to be able to provide a better diagnosis. Additionally, women with implants generally have to have an MRI since a mammogram offers limited views of a breast that has implants. However, mammograms are still recommended as they are less invasive and typically during a mammogram, the implants will be pushed back to try and get an accurate view of the breast, Marshall

said. MRI exams may also be recommended over mammograms for younger women with the genetic marker as it does not expose the patient to too much radiation. There are several reasons an MRI may not be recommended for women at average risk for breast cancer. “The MRI exam is more invasive, and many people do not like confined spaces, which could cause them great anxiety,” Marshall said. “However, with women at an elevated risk for breast cancer or women with implants, an MRI could prove to be very helpful with providing more accurate imaging.” Aside from mammograms, ultrasounds and MRIs, women should be doing self-exams at home. Monthly self-exams are no longer recommended by the Mayo Clinc due to the anxiety a patient can experience, unnecessary medical bills from following-up with doctors and exposure to radiation. The American Cancer Society says that women should be familiar with their breasts but that they are more likely to find a lump doing normal activities such as bathing or dressing. If an individual is unsure of when to begin screenings and how often they should be getting screenings, Marshall recommends women talk to their health provider and discuss their personal history, family history or general health concerns to go over their options and the various screenings available today.


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Health

Nailed It!

Keeping Track of Your Nail Health BY LIZZIE VASQUEZ & ISABELLA SORRESSO

FAQ Q: Does wearing fake nails cause any harm to your real nails? A: Artificial nails can cause chemical damage to the nails, which can result in splitting and thinning of the nails.

Whether you prefer nails that are long and painted or clean and trimmed, they can be visual tellers of your health. When there is a change to your nails, it could indicate health issues such as iron deficiencies, fungal infections or heart disease.

of discoloration in the nail is seen in renal, thyroid and liver disease, and a green nail may be a sign of bacterial infection. However, small white dots on the nail could also just be a result of everyday activities or injury to the nail like nail biting or pressure from ill-fitting shoes.

According to the Mayo Clinic, healthy nails are usually smooth, meaning they are without pits or grooves. Additionally, they are generally uniform in color and texture, free of spots and discoloration. There are many nail signs that indicate potential health issues.

Nail Shape Nail shape can change for a variety of reasons, with some changes being more serious than others. “Pincer or tubedshaped nails are when the nails are overly curved horizontally and are typically due to improper shoe fitting or aging changes of the nail,” Canova said. While not an alarming health indicator or issue, sometimes surgery is required to remove or reconstruct the nail to avoid pain or risk of infection.

DID YOU KNOW?

Nail Color There are multiple reasons a nail could change color, and what color it turns depends on the potential health issue behind the discoloration. If your nail bed’s healthy pink color takes on a redder hue, it could be an indication of heart disease. Another alarming sign is a darkening or brown discoloration of the nail. While the color change may just be due to a mole underneath the nail, it can also sometimes represent melanoma of the nail, which can be an aggressive cancer, said Dr. Erica Canova from Gainesville Dermatology Aesthetic Center. “One of the signs we look for in melanoma discoloration of the nail is new and changing brown or black color of the nail bed along with color changes in the nail cuticle, which is the skin around the nail,” said Canova. She added that a white band

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WELLNESS360 | SEPTEMBER/OCTOBER 2018

More concerning are spoon-shaped nails, which have deep indentations in the center that can be a sign of underlying diseases such as iron deficiency anemia, Canova said. Spoon-shaped nails are more common in children and the nails will typically return to their normal shape after the underlying cause is treated. Nail Splitting According to the Mayo Clinic, the older the nail, the more brittle and dry it becomes. The nail may crack and split as a result, which can allow fungi to enter. Fungal nail infections are most common in adults and are characterized by thickening of the nails, white or yellow streaks, flaking or crumbling. Treatments vary for fungal nail infections with some courses being more successful than others. “There are many myths in treating nail fungus, such as using bleach, but the most appropriate way to treat toenail fungus is

Q: Does biting your nails cause long-term effects? A: According to the Mayo Clinic, as long as the nail bed itself is unharmed, there is no longterm effect on nail growth. Q: If you lose toenails from running, will they grow back? A: Lost toenails will eventually grow back after detaching but could take up to six months. Q: Are there any vitamins or foods that can help strengthen nails? A: All sorts of nutrients, vitamins and minerals like iron, antioxidants, magnesium, vitamin A, protein and zinc can be beneficial in growing strong nails.

with an antifungal agent,” said Canova. However, she explained most creams and gels do not penetrate the nail enough to be useful. Prescription solutions, such as Kerydin and Jublia, are designed to treat nail fungus, along with oral medications like Lamisil and even laser therapy, have successfully been used to treat fungus. Pitting Fingernails may also experience pitting, a nail issue characterized by several depressions on the surface of the nail and caused by defective development of the layers of the superficial nail plate. According to the Mayo Clinic, nail pitting is common in patients with psoriasis, a chronic skin condition that produces plaques of thickened, scaling skin. Nail pitting can also be related to connective tissue disorders, such as Reiter’s syndrome (reactive form of arthritis) or autoimmune disorders such as alopecia areata (characterized by hair loss). Overall, changes in your nails are common and a result of life. “One of the things I tell patients, especially my older patients who complain of thinning and splitting of the nails that progress as they age, is to think of it like grey hair,” Canova said. “Nails show changes as we age just like everything else.”


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Health

Communities Combating the Obesity Epidemic BY TRACY WRIGHT

choices about healthy eating and active living. The initiative works closely with partners to leverage existing resources to maximize reach and impact. These partners include the schools, the business community, hospitals, non-governmental organizations, nonprofit agencies, other federal, state or local government agencies and volunteer coalitions. “This is such a big problem for all Americans, and public health cannot tackle this issue alone,” said Kourtney Gallivan Oliver, M.S., the Healthiest Weight/CHIP Coordinator at the Alachua County Health Department. “We need a collaboration with the medical community, schools, philanthropic organizations, local governments and many others to achieve our goals. Everyone has a role to play. Obesity is a result of the sum of our everyday, small choices. Healthiest Weight is creating healthy places by focusing interventions in birthing facilities, early care and education centers, schools, worksites, communities, and health care settings.”

Obesity is a major health problem nationally. Almost 40 percent of American adults and 17 percent of children are considered obese, according to the Centers for Disease Control and Prevention (CDC). Factors related to obesity, including hypertension, diabetes and heart disease, are among the leading health problems. The Florida Department of Health reported that in Alachua County, approximately 25 percent of adults are obese and almost 12 percent of middle and high schoolers are obese, which is closely mirrored to statewide statistics that report that 27 percent of Florida residents are obese. This is cause for concern and there are strides being made but unfortunately recent research has shown that the condition adversely affects certain groups at a higher rate including Blacks and Hispanics as well as geographically, including central, northern and Panhandle counties in Florida. “There have been over 80 identified contributors to obesity. Obesity is a

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complex problem with a variety of causes. However, the major contributors of both adult and pediatric obesity are genetics, living in poverty, and being surrounded by an environment that promotes eating too much food and moving too little,” said Michelle Cardel, Ph.D., M.S., R.D., F.T.O.S., Assistant Professor in the University of Florida Department of Health Outcomes & Biomedical Informatics and Director of the Obesity Research Alliance in the UF College of Medicine. Some key factors for the rise in obesity are diminished access to healthy food in underserved areas, decreased physical activity at all ages, and policies decreasing recess times and physical education in schools. To address this public health crisis, the Florida Department of Health launched the Healthiest Weight Florida Initiative in 2013. Healthiest Weight Florida is a publicprivate collaboration bringing together state agencies, not-for-profit organizations, schools, businesses, and entire communities to help Alachua County’s children and adults make

The major contributors of both adult and pediatric obesity are genetics, living in poverty, and being surrounded by an environment that promotes eating too much food and moving too little. - Michelle Cardel, Ph.D., M.S., R.D., F.T.O.S..


Health The impact of obesity is multi-faceted. Not only does it adversely affect physical health, but it can also affect mental health and stigmatization. When obesity begins to affect someone’s mental health, it often is not only a personal problem but also one that affects families and societies, Cardel said. “Even if recent trends showing a plateau in the rate of increase in obesity continue, it is projected that there will be an additional 6 million cases of type 2 diabetes, 5 million cases of cardiovascular disease and 400,000 cases of cancer by 2030 attributable to obesity. Additionally, obesity can impact social and emotional health resulting in stigmatization, discrimination, low self-esteem, negative body image, and depression,” Cardel said. Healthiest Weight Florida uses five key strategies to combat obesity in adults and children, influenced by the CDC’s initiatives of combating obesity in America. They include increasing opportunities for physical activity, making healthy food available, promoting health in the workplace, strengthening schools to be a focus of health promotion, and marketing healthy life choices via social media and special campaigns. Healthiest Weight Florida works with

individual schools and school districts to promote the best practices related to physical activity and nutrition for children. The goals are to increase the number of school districts recognized as ‘Healthy Districts’ and to increase the number of elementary schools participating in the Healthier US Schools Challenge: Smarter Lunchroom. However, not all health goals can be accomplished at school. The Women, Infants and Children Program (WIC) and Supplemental Nutrition Assistance Program (SNAP) has developed a Famers' Market Nutrition Program (FMNP) that runs various farmers markets for individuals utilizing these food programs so that they can have access to a variety of fresh and nutritious food. Right here in Alachua County, individuals on WIC can visit the Alachua County Health Department on Fridays from 8:00 a.m. to 1:00 p.m. to buy healthy and nutritious food for their families from a local farmers market. Additional strategies launched in the school district as a partnership between the schools and the Institute of Food and Agricultural Sciences (IFAS) include the farm to school program, which provides locally grown produce to schools and have helped to build

community gardens at various schools across the county so that the school has immediate access to fresh food. “We are beginning to see progress, especially when it comes to childhood obesity. The latest body mass index rates in public schools have declined and our collaborations have led to policy changes like water in every schoolroom lunch line and being a part of the United States Department of Agriculture Team Nutrition program,” Oliver said. “We have also instituted physical fitness programs like Talbot Elementary Morning Walking Club where parents and students can walk together before they get their day started. Healthier families equal healthier communities and it’s all of our collective responsibility.” Although there is more work to be done, recent statistics show the efforts of Healthiest Weight Florida are yielding positive results. Alachua County has seen a decrease in the overweight population of adults with a drop from 63.3 percent in 2007 to 56.9 percent in 2016. The work is slow, but it is important to remember that programs like Healthiest Weight Florida are working and yielding positive results to make strides in reducing the obesity epidemic.

Your Guide to a Healthy BMI A BMI is a measure of fat based on an individual's weight in relation to their height.

FEMALES

MALES

WELLNESS360 | SEPTEMBER/OCTOBER 2018

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Fitness

The Humorous Side of Health - Food Fights BY TED SPIKER

I’ve had the chance to work with some of the greatest thinkers, researchers, and doctors when it comes to nutrition. And while I’m no official or certified expert in the medical or nutritional world, I’ve collected a few thoughts about the balance between the healthy kind of eating and the mayo-licking kind. These are the three things I’m trying—TRYING, I say—to keep at the forefront of my tongue.

As much as I’d love to have flung marinara-dressed noodles across a cafeteria once or twice in my life, I’ve never had a real food fight. Unless you count these battles: The bloody nose I got after wolfing down 12 tacos when I was a boy The 72 ounces of steak I slugged through in a meat-eating contest (it was a job assignment, and I won by one ounce) The time I got so wrapped up in a conversation that I poured salad dressing (French) on a plate of pasta

Sure, most of us have a love-lovelove relationship with food, and that’s precisely why we may also have a hate-hate-hate relationship with what happens afterwards. We know that too much of a good thing can be a bad thing, yet the temptations of tongue-pleasing plates often outweigh what we know are health-hurting decisions.

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I’ve been writing about health, food, and fitness for a long time, and I feel like I know the right way to eat. Yet I’ve spent the same number of decades fighting the temptations as I have been writing about them. (One of the proposed titles for my book about dieting struggles was “I am a Hippo-crite.”)

Find the sweet spot of balance: Eat perfectly nearly all the time? Half the time? After you have a depressing jeans incident? This has been my major struggle, finding the right ratio between salmon and sausages. I try to eat well 90 percent of the time to allow myself some wiggle room, but I rarely reach that goal. Leave some and slow down: Portion sizes and inhalation speed have been my nemeses (see Steak, 72 Ounces). I clean my plate, I have seconds, I usually finish first at the table, and I rarely have met a meal I couldn’t finish. I’m working, working, working on putting on the brakes and adding more doggie bags to my life. Keep on burning: I know very well that you can’t out-train a bad diet (eat poorly most of the time and you can’t just burn it all off, unless you could spend all day exercising). Besides loving being in a regular training routine, I can’t help but think that regular exercise buys me a little dietary leeway. It may not be a lot, but hopefully enough for me to, every once in while, squirt down a few hits of whipped cream.

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.


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Fitness

Let It Out!

Punching and Kicking Your Way to a Healthier You BY CHRIS PREGONY

primary difference between learning the sport and using it as a form of exercise is that there is a large focus on the cardio component and a reduction of the strengthening component. Also, when using boxing and kickboxing as a workout, you typically hit bags or mitts instead of people. So, if you are not big into the idea of being punched, this may be the best route for you. If you truly want to learn the craft of either sport, I would suggest a private instructor, or a small group where you can get proper instruction.

+ Some of the best forms of exercise are the ones where you do not feel like you are exercising at all, ones that work your body as well as your mind and push you to your limits. We have all had days where we just feel like punching something, and unfortunately civilized societies tend to frown upon that sort of behavior. That is where the disciplines of boxing and kickboxing come in to play. A kickboxing or boxing routine is one of the most strenuous forms of exercise as it works every part of your body, both mentally and physically.

WHAT ARE KICKBOXING AND BOXING?

The obvious answer to the difference between boxing and kickboxing is that in kickboxing you can use your legs while in boxing you cannot. Although this is true, that subtle change makes all the difference. In boxing you know that there are no kicks coming your way, so you do not need to fear a knee or foot to the face while you duck a punch. On the other hand, kick boxers can

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use knees, shins and feet in addition to their fists against their opponents.

WHAT ARE THE BENEFITS?

The health benefits are innumerable for both sports. Kickboxing and boxing provide an unmatched, high-intensity cardio workout that burns anywhere between 750 to 1000 calories per hour. Kick boxers and boxers must stay light on their feet and continually move while staying focused on their task: defeating their opponent. Not only are they attempting to land hits against their opponent, but they must defend themselves. Part of that defense involves constantly clenching the abs to protect their core from any potential strikes from an opponent while continuing to breathe. Having to defend and deliver hits results in a workout of the core, arms, legs and back.

HOW CAN YOU TRY IT OUT?

It can be difficult to spend the time and effort learning the craft of boxing or kickboxing, so many gyms offer versions that focus on just the exercise portion. The

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Boxing only. Private instruction and classes. (352) 535-0896 250 SE 10th Ave. Gainesville, FL 32601 Beastmodeboxingandfitness.com

Global MMA Academy Muay Thai (another form of kickboxing). Private instruction and classes. (352) 371-1007 4000 W Newberry road Suite F Gainesville, FL 32607 Globalmmaacademy.com


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Fitness RIDING HOME

1st Century Exercise, 21st Century Twist BY ISABELLA SORRESSO

As busy as our day-to-day lives get, we could all use some rest and relaxation. What better way to do that than with some alternative yoga? According to the Yoga Alliance, yoga is, “a comprehensive system for wellbeing on all levels: physical, mental, emotional and spiritual and is a well-known system of postures and breathing techniques to raise quality of life in diverse areas such as fitness, stress relief, wellness, vitality, mental clarity, healing, peace of mind and spiritual growth.” Whether you are a full-blown yogi or a casual admirer who wants to try something new, alternative yoga may be of interest to you. Alternative yoga incorporates traditional yoga focused on postures and breathing but has a Westernized twist. It adds something odd or unique to the mix that will have an added benefit to the body, mind or both. Several of these types of alternative yogas are even offered right here in Alachua County!

GOAT YOGA We saved the craziest type of yoga offered in Alachua County for last: baby goat yoga. Baby goat yoga is an occasional yoga class offered by Zen Yoga at Five Hammocks Farm in Alachua and Sanctuary Yoga at Black Prong Equestrian Center. While you find your inner peace, the goats roam around you, perhaps even climbing on top of you as you hold certain poses! Though this type of yoga may seem silly, it incorporates both the healing powers of yoga with animal therapy to leave you feeling happy and refreshed.

+

ALTERNATIVE YOGA LOCATIONS

If alternative yoga is not for you but you still want to shake up your routine a little, try getting out of your traditional yoga studio and attend a class in a new location.

BREWERY YOGA

Cypress & Grove holds brewery yoga at their establishment every Wednesday evening taught by YogaPod. First Magnitude Brewing Company offers yoga on Sundays with rotating studios and instructors teaching the course. Be sure to bring a yoga mat, towel and a friend to have a drink with once you are done!

AERIAL YOGA

You do not have to be in the circus to fly through the air. Aerial yoga is popping up everywhere, and Gainesville is no exception. Flow Space, Gainesville Circus Center and even the University of Florida’s Student Recreation centers offer aerial yoga classes. This type of yoga uses aerial silks and hammocks to stretch and lengthen your muscles in a low-impact exercise to help decompress your bones.

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TRAP YOGA This type is perfect for fans of trap music who would rather listen to music that hypes them up while working out instead of the calming music associated with most yoga classes. Bodeology holds a trap yoga class, which according to their website is where, “rebel Yogis can enjoy a fun, energetic Vinyasa flow set to trap and hip-hop beats.” In trap yoga classes, you synchronize breath with movements like in traditional yoga but the class is a bit faster paced to match the music.

DEVIL’S MILLHOPPER GEOLOGICAL STATE PARK

Flow Space yoga studio partners with Devil’s Millhopper Geological State Park the first Saturday of each month to bring you “Yoga at the Hopper.” It is a morning of free yoga classes for beginners with the scenery of a beautiful state park. Afterward you can stick around and explore the sinkhole, waterfalls and gorgeous nature trails throughout the park.


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Style + Gear

Healthy Kitchen Gadgets BY COLLEEN MCTIERNAN & NICOLE IRVING

Trying to get on a path toward healthier cooking but feel stuck? These seven kitchen gadgets are sure to help you cook up some light and delicious meals!

Hurom Citrus Juicer $149, Hurom.com

From limes to grapefruits, the one-sizefits-all cone of this juicer is designed to minimize damage to the fruit and maximize the nutritional value of the resulting juice.

Zak! Designs 5-inch Garlic Peeler $3.99, Zak.com

Aside from its delectably pungent flavor, garlic is often touted for its anti-inflammatory health benefits. This peeler makes it easier to remove a clove of garlic’s papery skin, so you will be more likely to add it to your next dish!

Microwave Popcorn Popper

$13, Uncommongoods.com

SodaStream Fizzi One Touch

Enjoy a delicious, high-fiber snack with no added oil! This microwavable container makes freshly popping your own kernels easier and healthier.

$129.99, Sodastream.com

OXO Good Grips Silicone Steamer $16.99, Oxo.com

This flexible steamer can fit into a variety of pot sizes, making it even easier to steam up a healthy batch of veggies for your next meal.

Iron-Infused Cooking Fish

$25, Luckyironfish.com Lacking iron in your diet? Next time you are cooking up a soup or stew, boil this fish in your cooking liquid first, then remove before adding in the rest of your ingredients to add up to 7 mg of bioavailable iron to your meal. Additionally, when you purchase an iron cooking fish, the company donates one to a family in need in underdeveloped countries.

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WELLNESS360 | SEPTEMBER/OCTOBER 2018

Philips Air Fryer VivaTurboStar

$199.99, Bed Bath & Beyond Fry, bake or grill with less fat with this air fryer! The innovative technology circulates hot air with minimal oil to perfectly crisp your food.

PRODUCT PHOTOS COURTESY OF MANUFACTURERS.

If you are looking for a fizzy beverage without the high sugar content of most sodas on the market, then a SodaStream may be right up your alley. This gadget allows you to make your own carbonated water in seconds, which you can flavor with citrus or one of SodaStream’s zero calorie flavorings.


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Navigating through every stage of parenting & childhood.

Follow along with Giggle Magazine as we provide informative and creative content for your family.


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Nutrition

My Journey to Loving Plant-Based Eating BY JODI HUNT | PHOTOS BY TANYA CONSAUL PHOTOGRAPHY

Celebrities like Miley Cyrus were making plant-based diets trendy, there were plenty of books and online resources to help me get started, and I had even been a vegetarian when I was younger. My husband was unsure about living a plant-based lifestyle — he was raised in the Midwest and his grandfather had raised chickens and dairy cows. However, his tune changed when he

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watched a few "shockumentaries" on Netflix that showed cruel practices in the animal industry and touted the health benefits of eating a plant-based diet. After that, he was willing to change how he ate. The first misconception about being a vegan is that if you eliminate meat and dairy, your diet will lack protein and you will be hungry or malnourished. However, this is simply not true. Plants can be excellent sources of protein. Many people are surprised at the protein content of items such as beans, raw nuts, quinoa, chickpeas, oats, chia seeds and broccoli. One blog site framed it this way: how do cows get their protein? From plants! The animal that provides milk and meat did not eat meat. This logic sealed the deal for us! As we began our foray into living a plant-based lifestyle, we searched Amazon

for the most popular vegan cookbook and found “Thug Kitchen: Eat Like You Give a F***.” This cookbook changed our lives. Apart from the enjoyable (but often profanity-laden) humor, the meals were easy to make and did not require filling our pantry with unpronounceable spices or ingredients. The second misconception about veganism is that it is difficult to find items in normal grocery stores for vegans to eat. In my research as I to prepared to switch to a vegan lifestyle, I saw one comment that said “I’d love to eat vegan but I can’t find anything in my grocery store.” Another user replied and asked, “Your grocery store doesn’t carry fruit, vegetables, pasta, or rice?” What many people do not realize is that some of the staples of plant-based lifestyles are commonly used in a variety of lifestyles. Many of our plant-based meals were familiar

ALL FOOD PREPARED AND PLATED BY JODI HUNT

My journey to living a plant-based lifestyle all began with a baby’s poopy diaper. About two years ago, my infant son began having bowel movement problems. At the time, I was breastfeeding and my pediatrician recommended cutting dairy out of my own diet to help my son with his bowel movements because everything I ate was affecting my son. Cutting out dairy was recommended as a solution to so many afflictions that my husband was skeptical, but ultimately we agreed to give it a try on the off chance it would help our son. Given that we would be cutting out dairy, I suggested we make the full leap and begin a plant-based, vegan lifestyle.


Nutrition have thoroughly enjoyed eating vegan, we understand that our kids may not want to live the same plant-based lifestyle. We always prepare extra portions and offer them to our children, but we do not force them to eat strictly vegan. We certainly do not mind their choices to eat cheese, ice cream, yogurt, eggs, chicken and other non-vegan food, but we hope that we can teach our kids to be aware of their eating habits as they grow. We try to set the example by stocking the fridge full foods like fruits and veggies and eating clean ourselves. So far, we have seen some small victories when they choose healthier options without realizing it! But getting our kids to eat healthier has not been our only challenge switching to a plant-based lifestyle. entrees like burritos, soups, salads, stir fry and lasagna (deliciously made with cashew and cheese). However, we did add in some new foods for more protein-packed meals. We made many substitutions for meats and dairy. One of the most commonly known substitutes is tofu, which we used as a replacement for chicken. We also added tempeh as a meat replacement. Both tofu and tempeh are soy based, which adds a significant amount of protein to our diets. Tofu is made from soymilk while tempeh is made from soybeans. I tried adding seitan, which is made from wheat gluten, because of its high protein content, but it tasted like shoe leather and did not win me over. What became my favorite new item was what Thug Kitchen called “nooch” — nutritional yeast, which smells and tastes like cheese. Practicing a plant-based lifestyle means a fridge full of ingredients that are perishable, so meal prep takes some planning and coordination to ensure we use foods while they are fresh. As a busy working family, we do not have the luxury of spending up to an hour cooking when we get home from work, particularly with two hangry boys waiting for food. To help our nights go smoothly, we often meal prep a night or two in advance and have a rotating cooking schedule to help spread the workload. Along with "Thug Kitchen’s" cookbooks, we have found a few other excellent cookbooks that have made our transition into a plant-based lifestyle easier and enjoyable. Our favorites are “Forks Over Knives Family” (and their blogs and newsletters), “The Minimalist Baker’s Everyday Cooking” and “Thrive Energy Cookbook.” With such a diverse range of easy recipes, we are able to create a variety of meals that keep things interesting and delicious. While my husband and I

Eating out can be challenging, but many restaurants now offer several vegan options or can make menu items vegan on request. I have confused many pizza places by ordering a veggie pizza without cheese. We’ve also been able to eat vegan on vacation by using Google Maps to remove the guesswork. You can simply search “vegan restaurant” in any city and you will get a list of vegan restaurants and options near you! According to an article published in The Permanente Journal, eating a plant-based diet can reduce your risk for heart disease, Type 2 diabetes and lower your blood pressure. I have noticed many positive changes after beginning veganism. I experienced far fewer skin breakouts after eliminating dairy. Grocery costs were about the same because eliminating the high costs of meat offset the increased costs of buying more produce. I was careful to ensure that I worked out several times a week to maintain my health and did not notice any drop in my endurance or fitness. And the baby’s diaper

problem that began it all? Happy to report it is back to normal, healthy bowel movements. Overall, I have seen a marked improvement in my health. I feel better by eating cleaner and healthier foods, and I feel good about my moral decision to improve animal welfare. While it may not be for everyone, our family has enjoyed all the benefits that come with living a plant-based life!

JODI'S FAVORITES

+RECEIPE

Still not huge on cooking up her own unique dishes, Jodi loves just about everything from the “Minimalist Baker Cookbook” including their

trashy vegan sandwich and vegan kale Caesar salad!

+SNACK

“Minimalist Baker Cookbook” has a great cashew soba noodle salad recipe with soba noodles, lots

of fresh veggies, cilantro and cashews!

STORE +GROCERY Publix

A big fan of where she can get almost everything she needs, with the exclusion of a few specialty items (which she gets at Whole Foods or Trader Joe’s).

Veggie crate made by Jodi's husband Brian! WELLNESS360 | SEPTEMBER/OCTOBER 2018

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Nutrition

Root of Health: Ginger BY ISABELLA SORRESSO

The list of powerful superfoods just keeps growing, but for good reason! Superfoods are foods that are nutrient rich and have a variety of health benefits, and we are here to reintroduce you to an underrated superfood you have known about for sometime: ginger! Originating in Southeast Asia, ginger is a root spice most commonly found in its powdered state, though fresh ginger is now available at many grocery stores. With ginger candy, gingerbread cookies and even ginger shots, you have likely already eaten ginger at some point in your life, whether for culinary or medicinal purposes. However, there are many uses and health benefits of ginger. Ginger has been used for centuries in Chinese cultures as an herbal remedy. According to the National Center for Complementary and Integrative Health, dried ginger has been known to treat medical afflictions such as stomachaches, diarrhea and nausea. When used as an herbal supplement, ginger can help ease post-surgery nausea, motion sickness, pregnancy ailments, rheumatoid arthritis and osteoarthritis. The benefits of ginger do not stop there, though. Ginger also has many day-to-day health benefits, which makes it a perfect addition to your next meal. With just one to two grams of ginger each day, you can reap its anti-inflammatory benefits to help alleviate muscle soreness and menstrual pain. Additionally, ginger contains the chemical gingerol, which is an infectionfighting compound that can help ease symptoms of the common cold and flu. Ginger root may look intimidating to add into recipes, but once its rough exterior is peeled and the fresh ginger has been minced, the warm and spicy flavor is ready to be added to any dish. It pairs nicely with almost any stir-fried meat and gives a nice kick when added to drinks like tea, lemonade or even your favorite alcoholic beverage! *Always check with doctor before adding any new foods into your diet if pregnant or for medicinal purposes.

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WELLNESS360 | SEPTEMBER/OCTOBER 2018

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Nutrition

#SmoothieGoals BY NATALIE RICHOUX | PHOTOS BY JIMMY HO PHOTOGRAPHY

Smoothie bowls are one of the biggest nutritional trends today, but why? The customizability of these bowls allows you to create the perfect smoothie based on the benefits you want to gain. Do you want an antioxidant-rich meal replacement? Add spinach, blueberries or cranberries. Something packed with protein? Add almonds, oats or pumpkin seeds. Do you want an energy-boosting snack? Add some banana or quinoa. You decide what raw ingredients to use to create the exact meal replacement you have been craving, pour into a bowl and add toppings galore! The primary ingredients in a smoothie bowl are fruits (fresh or frozen, although frozen eliminates the need to add ice), a raw protein (chia or hemp), a naturally derived liquid and a natural sweetener (honey or agave). Due to this impressive roster, they are packed with nutrients and protein making them a satisfying meal. Unlike conventional smoothies, which use added liquids such as sugar packed juices or water to make them thinner and more “sipable,” smoothie bowls only use a minimal amount of liquid and are instead packed with raw fruit, making them thicker and more nutritious and topped with nutritional add ons. Because you cannot use a straw to quickly slurp down a smoothie bowl, you are more likely to take your time while eating them and engage in mindful eating practices. Mindful eating is the practice of fully paying attention to your experience as you eat and take in all of the colors, smells, textures, flavors and temperatures. Through mindful eating practices, you eliminate the “where has my food gone” moment that has caused you to overeat and left you unsatisfied. Our stomachs also contain stretch receptors, which are activated while we eat, and signal to the brain that we are full and satisfied, according to the Harvard Medical School. When we eat quickly, our stretch receptors do not expand fast enough to signal to the brain we are full, which leads to overeating. Because cold smoothie bowls must be eaten slowly, your stretch receptors have time to signal to the brain that you are full and satisfied. Beyond the health benefits that smoothie bowls provide, they are fun to make! Adorned with brightly colored fruits such as kiwis, blueberries, pineapples and mangos, a smoothie bowl is the perfect healthy food to snap a picture of for your Instagram!

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Green Machine Smoothie Bowl Smoothie Bowl Base 2 handfuls of fresh spinach 1 frozen banana, peeled 1 cored red delicious apple ½ cup of pineapple chunks ¼ cup of raw, steel cut oats ½ teaspoon Chlorella ¼ lime, peeled ¼ cup ice Toppings Blueberries Kiwi Sweetened coconut flakes Granola

Directions Combine smoothie bowl base ingredients in a blender and blend on high. Pour the mixture into a bowl and add your toppings.


Nutrition

Blooming Sweetness Smoothie Bowl

Sunshine Smoothie Bowl Smoothie Bowl Base 1 cup pineapple chunks 1 cup mango chunks 1 banana, peeled 1 tablespoon fresh minced ginger 1 tablespoon chia seeds ½ teaspoon turmeric powder ½ cup coconut milk

Smoothie Bowl Base ½ cup frozen blackberries ½ cup frozen blueberries 1 banana, peeled 1 tablespoon chia seeds ½ cup raw granola ½ cup coconut milk

Toppings Grapefruit Strawberries Pumpkin seeds Raw almonds Chia seeds Blueberries

Toppings Dragon fruit balls Blueberries Strawberries Granola Sweetened coconut flakes *Follow same directions as Green Machine Smoothie Bowl

*Follow same directions as Green Machine Smoothie Bowl

If you prefer your smoothies to be a touch on the sweeter side, try adding one of these to your base: ½ cup of vanilla yogurt 2 tablespoons blackstrap molasses

1 tablespoon agave nectar ¼ teaspoon stevia WELLNESS360 | SEPTEMBER/OCTOBER 2018

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The Anatomy of a BY NATALIE RICHOUX | PHOTOS BY JIMMY HO PHOTOGRAPHY

Spreadable Cheese Cheese Utensils

Translated from French, charcuterie means delicatessen and that is precisely what this board is! A charcuterie board must have a variety of cured meats, chesses, olives, figs and baguettes, but often fruits and vegetables are added accouterments. Impress your guests at your next party with this guide to making a great charcuterie board! There are specific items a true charcuterie board must contain, but beyond these items, you can add any additional food items you enjoy! A charcuterie board must contain at least one of each of the following: pre-sliced food (often cured meats), slicing food (like a cheese block), spreadable food (a soft cheese or olive tapenade), crumbly food (like blue cheese), olives, roasted nuts and a grain.

Crumbly Cheese

Hard Cheese

Soft Cheese

Olives

Once you determine what will be on your charcuterie board, you must find a large, wooden board to use as a tray for your foods. Preferably one that is food safe, but if you do not have a food safe board, you can create a make shift one by placing parchment paper over a wooden board.

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Pre-sliced Meat


Charcuterie Board

+

Fruits

BOARD OPTIONS

WOOD

SLATE

Jam

Nuts Colorful Herb

Crackers Soft Bread

While there is no specific way to assemble a charcuterie board, there are recommendations. Nuts, olives and spreadable food should be placed in small ramekins around the board. If you are serving hard salami, it is recommended that you serve a sharp cheese (such as white cheddar or shaved parmesan) with the salami and position these two items close together to signal that they are complimentary foods. As for your accouterments, you should use these to break up the must-have charcuterie board foods and add color to your board, but you use only all fruits or only all vegetables, never a combination. Charcuterie boards are as delicious as they are beautiful. With our guide to building the perfect charcuterie board, you can make this a focal point of your next gathering to impress your guest.

WELLNESS360 | SEPTEMBER/OCTOBER 2018

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Lifestyle

Love Food, Will Travel BY DANIELLE SPANO

a local specialty or even visit a restaurant that a town is known for, the World Food Association considers you a food traveler. Of course, it is always more exotic to experience cultures more diverse and distant than your own, so grab a suitcase and a fork and get a taste of the world! You do not have to be considered a “foodie” to be a food traveler. In fact, the 2016 Food Travel Monitor reports gourmet food to be the primary interest in only 18 percent of food travelers. No matter where you go, be it on another continent or right in your town, make a point of trying a new food or drink experience that defines the destination you are in!

Every region has its own climate, architecture, language, history, unique style and flora and fauna. These characteristics help to shape how a society lives, but nothing can give you a true taste of a region’s culture like its local cuisine. The concept of food tourism was introduced in 1996 by Dr. Lucy Long, folklorist and founder of the Center for Food and Culture. Known as gastronomic tourism, tasting tourism or culinary tourism, food tourism is travel for the sake of experiencing the distinct dishes of a destination. The Oxford Handbook of Food History defines this form of tourism as the exploration of other cultures through adventurous or curious eating. As we have more access to see cultures of the world, we strive to experience them for ourselves. With the expanding television programming lineup bringing more cooking and food shows and the advent of information sharing via the internet and social media, we are more exposed than ever to foreign cuisine. A joint journal article (“A Flash of Culinary Tourism”) from the University of Florida and Clemson University states that shared food images play a role in travel decisions. We not only see pictures of our friends at famous landmarks and beautiful beaches, but now they have our mouths watering with pictures of their plates! Recognizing the economic benefit of food tourism growth, visitor bureaus are featuring more food images and travel companies are providing more food-focused activities.

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Many river cruises have food and wine (even beer) themed cruises that offer destination specific cuisine onboard and take guests to local food markets with the head chef when in port. Oceania Cruises even has hands-on teaching kitchens onboard their ships. Exploring cultures through food is easier than ever. Whether by land or sea, creating a food-focused vacation for you is an incredible way to see the world and all it has to offer. You can tailor your trip with tours and activities that feature the destination’s delicacies. Taste tapas in Spain, make fresh pasta in Italy or sip wine in France. Wherever you go, seek authentic cuisine. “The best way to identify the culture is to try the food that represents that country — what the moms and the grandmas used to eat back in the day,” said Cuban-born Chef Valero Alises (formerly of Saboré). “Try the tradition and what is indicative of that country.” All you need is the thirst for new food experiences. “We often remember a destination based on the meals we enjoyed there,” said Vicky Garcia, Chief Operating Officer of Cruise Planners and avid food traveler, “I never go to an American restaurant when abroad and always challenge myself to eat local.” Garcia sometimes chooses a destination just for the food, one example being to sample Chicago’s famous restaurant Aline’s. Even if you cannot travel far, you can still be a food traveler and explore different customs of nearby regions, whether it is across town or in a neighboring state. If you visit a craft brewery, take a cooking class to learn

Places to find

FABULOUS FOODS International Savor the different cuisines from Northern Italy all the way down to the bottom of her boot. From risotto in Milan to pizza in Naples and cannolis in Sicily, each region has its trademark tastes.

Domestic With some Cajun spice and French flair, New Orleans cuisine is mouth-watering and a definite reason for a road trip! Must-eats include gumbo, jambalaya, shrimp e'touffee, po-boys and, of course, beignets.

Statewide Florida is a melting pot with transplants from other states and cultures, making the food diverse. For a true taste of the sunshine state, head down to Key West for a slice of Key Lime Pie.

Local Alachua County offers a diverse food experience from sushi to pizza, steak to BBQ, wineries to craft breweries.


HOMEOWNERS | AUTO BUSINESS | LIFE

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www.hartfieldinsgroup.com | 352-373-7100 | Larry@hartfieldinsgroup.com WELLNESS360 | SEPTEMBER/OCTOBER 2018 35


Roll

With It

BECOME A SUSHI EXPERT

BOB RUANO

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WELLNESS360 | SEPTEMBER/OCTOBER 2018


Classic nigiri dish

Raw fish, dried seaweed and rice. On their own, it does not sound that appetizing to most. Combined masterfully, they come together for a unique, flavorful experience that can have your mouth watering. We’re talking about sushi! Sushi comes in a variety of forms, flavors and sizes for individuals to experience and you could go through endless combinations of this delightful, delicious food and be surprised and awed by each unique recipe. Sushi is an ancient food originating in Japan. According to Chef Jeff Allen of Dragonfly Sushi & Sake Company in downtown Gainesville, “its origins go all the way back to the Yayoi period of Japan (BC-300AD).” The beginnings of sushi, known as Narezushi, were quite different than the sushi we know today. Narezushi was made in the rice paddy fields and the fish was fermented using the rice, but the rice was then discarded and not consumed as food. While today’s sushi is extremely different than the original sushi of the Yayoi period, Allen relays that there has been a resurgence of consuming the “granddad” of sushi: Narezushi. If you are not looking to consume the ancient, fermented form of sushi, there are numerous options for you to try.

There are three common ways to find sushi served today. The first type is sashimi, which is raw fish without the rice, served plain. Another type is nigiri, which are bit-sized pieces of raw fish laid over rice. And last, but not least, the most popular form of sushi, the roll form commonly known as makisushi, hosomaki or temaki. While sashimi and nigiri are fairly straightforward in what they are generally made of, the roll forms of sushi can include a variety of ingredients. According to Chef Allen, “whether you go with traditional temaki (handrolls), hosomaki (typically single ingredient rolls) or makisushi, the makeup is still the same.” Roll forms of sushi include fish, rice and other ingredients and/or sauces such as cucumber, avocado, ginger or eel sauce (a thick, sweet and savory sauce that accompanies grilled fish or sushi that contains eel). While the most popular forms of rolled sushi include raw ingredients, there are certain styles of rolls that include cooked ingredients that would include items like shrimp. When it comes to sushi, customers are only limited to the chef’s imagination said Chef Allen. Sushi can take many forms, and it can be a bit overwhelming to begin eating sushi (especially if the thought of raw fish is not appetizing). Anyone can begin a successful foray into eating sushi. Every sushi roll will consist of rice and a seaweed wrapper, but what is within the seaweed wrapper and accompanying the rice varies greatly

depending on the roll you choose. If you are hesitant, choose rolls that include basic and understandable ingredients, such as California rolls, which contain crab, cucumber and avocado. If you are not big on crab and still want to experience sushi, you could begin with the Kappa Maki roll, which is just cucumber. Chef Allen recommends going with friends and let everyone order something different and try a sample of everyone’s different sushi rolls. And the most important part of trying sushi for the first time is, “just enjoy the experience,”

MEET THE CHEF Q: What is your favorite kitchen equipment or gadget?

A:

Other than my chef knives, I’m going to have to go with the Vitamix blender—so many great sauces have come from that amazing gadget.

WELLNESS360 | SEPTEMBER/OCTOBER 2018

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Q: What is your favorite food to cook and eat? favorite thing to cook (and eat) are smoked ribs, or any slow cooked meats. The depth of flavor and that meltA: My in-your-mouth greatness that you get from slow cooking is just so satisfying. The slow process is also enjoyable considering the high pace environment I work in. Don’t get me wrong, I love making sushi—it’s my craft and the fact that I get paid to do it makes it all the better—but to sit back and sip on your favorite bourbon while that sweet smell of smoked meat is in the air… there’s nothing better.

said Chef Allen, “it can be liberating to try something new!” If you are still nervous about your new journey into enjoying sushi, Chef Allen offers one final piece of advice, “grab a seat at the sushi bar. Tell me it’s your first time. Let me know what you like (or don’t like) and I’ll prepare a meal especially for you” and he will even, “recommend sauces for some.” As fun as it is to eat the delightful, colorful rolls of goodness, it doesn’t hurt that sushi is an excellent source of iodine, which, according to the National Institutes of Health (NIH), supports fetal and infant development, cognitive development during childhood, fibrocystic diseases, radiation induced thyroid issues and a healthy metabolism. Sushi is also great for weight management because there are a limited number of ingredients, many of which are raw and unprocessed, which means they come packed with nutrients. A nutrient common in sushi are omega-3 fatty acids. According to the NIH, omega-3 fatty acids are excellent for fighting cardiovascular

diseases, cancer, dry eye disease, cognitive diseases (such as Alzheimer’s or dementia) and rheumatoid arthritis. Even the accouterments that are traditionally served with sushi have health benefits. Sushi comes with friends! Many sauces and accouterments such as soy sauce, wasabi and Gari (pickled ginger) that accompany sushi have added health benefits. However, the accouterments are often minimal and determined by the chef of the restaurant. “Traditionally, you would rely on the chef to make it exactly as he wants to make sure the flavors are experienced as intended” said Chef Allen. Soy sauce is high in niacin which is instrumental in heart health but should be used sparingly and as a dipping sauce for any fish or vegetables that come with your sushi roll but never for the sushi roll itself. Often, the rice has already been seasoned and flavored to match the flavor profile of the fish and vegetables being used and therefore, using soy sauce on a sushi roll could be an insult to the chef (you should therefore nix the common habit of mixing soy sauce and wasabi for dipping).

Wasabi is likely the most well known accouterment for sushi, and traditional sushi is often made with the wasabi mixed with the rice and fish as part of your sushi roll (you can order sushi sabi nuki, which means without wasabi). Wasabi can help with respiratory disorders, clear sinus passages, promotes healthy digestion and has antiinflammatory properties. The purpose of serving wasabi with sushi is two fold: it can help mask any smells from the fish and help bring out more intense flavor notes from the fish and vegetables. Gari is the final common accouterment for sushi. This pickled ginger garnish is commonly known to help nausea, but lesser known health benefits of ginger include reducing muscle pain and anti-inflammatory properties. While Gari is often served with the sushi, it should never be consumed with sushi, but rather when you are done eating sushi to help you cleanse your palate. Now that you know the intricacies of selecting the perfect sushi for you and how to use any accouterments that accompany your sushi dish, you need to learn what beverages

Tunataki 38

WELLNESS360 | SEPTEMBER/OCTOBER 2018

Just enjoy the experience, it can be liberating to try something new! - CHEF JEFF ALLEN


Hamachi kama are perfectly paired with your newfound favorite sushi dishes. While many people follow the old rule of pairing white wines with fish (which is a great rule), Chef Allen suggests that you try pairing your sushi with a sake or shochu. Sake is a rice wine made by fermenting rice that has gone through a polishing process to remove any bran from the rice. Sake is best paired with makisushi, hosomaki or temaki

where the flavors are all enveloped in one flavor experience and sake offers an earthy balance to your sushi dish. Shochu is Japanese liquor that can be made from a variety of base ingredients such as Imo (Japanese sweet potato), barley, rice, buckwheat or sugar cane. Shochu is most highly recommended when eating sashimi as you want to experience the full flavor of the raw fish and any accompanying vegetables and shochu offers a softer palate with minimal flavors to enjoy the entire sashimi experience. Sushi comes in a variety of forms, includes a variety of ingredients, pairs well with several Japanese drinks and is a wonderful flavorful journey with numerous health benefits. Whether you are a new-to-sushi diner or a well-versed sushi diner, there are plenty of reasons to partake in this ancient Japanese delicacy.

Q: What is your favorite food memory? Hiro, Ray, and Song (the owners of Dragonfly) took me on A: When a research and development trip to Las Vegas, we ate at the great Charlie Trotters restaurant. The meal was prepared in part by Dragonfly Gainesville Alumnus Hiroo Nagahara and had a glorious 15-course meal all paired with wines, bourbon’s, and saké. It was all izakaya portions (tapas-sized) but everything packed so much flavor and creativity. It was the single greatest dining experience of my life.

RECOMMENDED RULES FOR

EATING SUSHI

1.

Clean your hands before eating sushi (many sushi restaurants offer warm towels to wipe your hands).

2.

Sushi is meant to be eaten in one go, so don’t slice it or take bites.

3.

Sushi should be eaten so that the fish touches your tongue first.

4.

Never dip your sushi roll into your soy sauce. Instead, use pickled ginger to dab a minimal amount of soy sauce onto your roll.

5.

Never mix wasabi and soy sauce together to make a dipping sauce (Japanese cuisine discourages mixing).

6.

Eat in a gradient pattern of starting with the lightest colored sushi and ending with the darkest colored sushi (the lightest colors will be the most mild in flavor and the darkest colors will be the most flavorful).

7.

Eat pickled ginger when changing from one type of sushi to another to cleanse your palate.

8.

Sushi is meant to be eaten with your hands (this is the traditional and ‘proper’ way to eat sushi), although it can be eaten with chopsticks.

9.

If using chopsticks, place the tips on the ceramic holder in between use. Place them across the soy saucer when finished.

10.

When paying and tipping, never hand money to the sushi chef, only the waiter.

Grilled mackerel WELLNESS360 | SEPTEMBER/OCTOBER 2018

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Ask the Expert

Ask the Gastroenterologist BY DR. CHRIS E. FORSMARK, MD

Dr. Chris E. Forsmark graduated from Johns Hopkins University in 1983 with his medical degree and continued his studies at the University of California where he completed an internship, residency and fellowship in internal medicine and gastroenterology. He is currently a Professor of Medicine and Chief of the Division of Gastroenterology, Hepatology, and Nutrition at the University of Florida.

„ What does a gastroenterologist do?

These endoscopic procedures involve flexible scopes that examine the esophagus, stomach, colon, pancreas, gallbladder and bile duct. Endoscopic procedures are used for both diagnosis of diseases and treatment. For instance, a colonoscopy is used to look for colon polyps and remove them, which prevents colon cancer from developing from a polyp. In addition to providing medical care for patients, many gastroenterologists are involved in research.

„ When should people see a gastroenterologist?

Patients usually see a gastroenterologist for a symptom that suggests a gastrointestinal or liver problem. This might include

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WELLNESS360 | SEPTEMBER/OCTOBER 2018

„ Can gastrointestinal problems be hereditary? If yes, how so? Several diseases do run in families, including many gastrointestinal cancers. In addition, some benign conditions are seen more commonly in those with a family history, including ulcerative colitis and Crohn's disease.

„ Can lifestyle changes impact GI health (i.e. food, smoking, drinking, etc.)? If yes, what kind of changes and what are the negative or positive impacts on GI health?

These environmental exposures have major impacts on GI health. Almost all GI and liver cancers are increased in smokers. In addition, excess alcohol can cause many GI conditions (pancreatitis and cirrhosis for example). High fat diets also worsen some GI diseases, particularly those associated with obesity. A diet high in fiber and low in simple carbohydrates and saturated fat is best.

„ Can gastrointestinal problems become severe and require hospitalization? If yes, what are signs and symptoms? This occurs frequently. Most hospital admissions are for internal bleeding, severe

„ I experience frequent heartburn, is this normal? What should I do?

Heartburn is common. Reducing the fat in your diet, losing weight, exercise, and avoiding food prior to going to bed are effective treatments. If this does not work, it is worth discussing with your physician. In addition, if worrisome symptoms (trouble swallowing, vomiting, weight loss) are also present, an evaluation will be required.

„ I experience frequent heartburn, is this normal? What should I do?

Heartburn is common. Reducing the fat in your diet, losing weight, exercise, and avoiding food prior to going to bed are effective treatments. If this does not work, it is worth discussing with your physician. In addition, if worrisome symptoms (trouble swallowing, vomiting, weight loss) are also present, an evaluation will be required.

„ I’m having bowel issues, should I see a gastroenterologist?

Diarrhea and constipation are common reasons someone would see a gastroenterologist. Before seeing a doctor, make sure you are on a high fiber diet, drink plenty of liquids, and get sufficient exercise as this is often enough to improve symptoms. Worrisome symptoms include blood in stool, a sudden change in stool, or weight loss.

Patients usually see a gastroenterologist for a symptom that suggests a gastrointestinal or liver problem.

PHOTO COURTESY OF DR. CHRIS E. FORSMARK

Gastroenterologists treat a wide variety of diseases and conditions affecting many different organs, including diseases of the esophagus, stomach, intestine, colon, liver, bile duct and gallbladder, and pancreas. They [gastroenterologists] treat both benign and malignant diseases such as gastroesophageal reflux (GERD), ulcers, hepatitis, pancreatic cancer, gallstones, colitis, Crohn's disease, internal bleeding and gastrointestinal (GI) infections. Gastroenterologists see patients in clinics and in the hospital, and provide not only medical care but also endoscopic procedures.

abdominal pain, nausea, vomiting, difficulty swallowing, internal bleeding, jaundice, diarrhea, constipation or weight loss.

abdominal pain, dehydration, intractable nausea and vomiting, jaundice or infections.


WELLNESS360 | SEPTEMBER/OCTOBER 2018

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Mind Matters

Beyond Physical Health How Does Exercise Influence Brain Health? BY TRACY WRIGHT

helped to significantly reduce stress in adults and therefore lowered their chances of mental and physical illnesses. Unfortunately, the demands of everyday life in today’s society make it difficult to get enough exercise. According to the CDC, only 20 percent of adult Americans get the recommended 20 minutes of daily exercise. To help improve these numbers and make sure you are on the healthier side of the equation, get active! There are many resources to help folks get up and moving. An app called Couch to 5K helps complete beginners work their way to a fit lifestyle by gradually increasing the intensity of runs 3 times a week. Couch to 5K is one of many useful apps to such an end, and other apps include My Fitness Pal, FitBit Coach (formerly FitStar) and Charity Fitness. My Fitness Pal and FitBit Coach are apps that can help track your caloric intake, nutrients and workouts as well as have built in exercise routines. Charity Fitness is a twofold charity app that is great for beginner and novice fitness minded individuals. Charity Fitness incentivizes physical activity by donating money to charity according to the distance you run, walk or bike. In addition to apps, there is plenty of wearable technology to help you keep track of your life.

It is no secret that exercise keeps us healthy. We know that regular workouts keep our hearts pumping, our muscles strong and our waistlines trim. But it may come as a surprise to learn that exercise can also keep our brains healthy, and I do not just mean by releasing endorphins to make us feel happy! Recent studies in an article published through the Proceedings of the National Academy of Science found that two hours a week of moderate cardio exercises can stimulate cell production in the brain and increase the size of the hippocampus, the part of the brain that retains memories. Furthermore, it enhances our learning abilities and makes it easier to focus. Additionally, according to a study published by the Journal of Alternative and Complementary Medicine, exercise, specifically yoga, can help relieve the symptoms of depression and anxiety by boosting Gamma-Aminobutyric Acid (GABA) production, a body chemical largely responsible for changes in mood and anxiety. It also helps promote higher quality sleep,

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which in turn flushes out toxins that build up in the brain during waking hours as well as facilitates the storage of new memories.

Devices such as FitBit or Garmin GPS watch can help keep track of a variety of things. FitBits will keep track of daily steps, heart rate, oxygen level and even your sleep patterns. The Garmin GPS watch will help track the areas you have run, distance, difficulty and calories burned. If you prefer structured classes, there are numerous platforms to get plugged in to. Many gyms offer fitness classes, many fitness classes are held in parks, you can work with a trainer or find one of the thousand YouTube fitness channels for home exercise!

According to a journal With so many ways to article published by get physical and start a fit the Public Library of lifestyle, there is no reason Science, chronic stress not to, especially now that is associated with there is research that shows - JOSEPH MCNAMARA, PH.D. detrimental effects on how vital physical health both mental and physical and fitness is to brain health! health such as cognitive Through exercise you can issues, depression, anxiety, cardiovascular reduce many behavioral issues, stress and disease, insulin resistance and accelerated functions such as memory by getting active cell aging. In the same journal article, the and stimulating your body and mind. So what researchers found that physical exercise are you waiting for? Get moving!


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WELLNESS360 | SEPTEMBER/OCTOBER 2018

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Mind Matters

Loving Number One: You! BY JESSICA FRANKLIN

According to a recent TED talk given by Andy Puddicombe, just

10 minutes

a day of quiet meditation can have a significant impact on our mental well-being.

The term “self-care� may conjure the image of a woman at the spa, perhaps with cucumber slices over her eyes while someone paints her nails and massages her feet. But self-care is more than a superficial indulgence; self-care is a necessary part of life that demands more attention than we have been giving.

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minutes a day of quiet meditation can have a significant impact on our mental well-being. There are a multitude of resources from books and videos to apps (like Clam) that can be useful guides on mindful breathing to keep your mind quiet, or you can try it on your own.

Self-care looks more like visiting the doctor regularly, eating a diet that consists of healthy food options, getting fresh air and exercising regularly. But the aspect of self-care that is so often overlooked is mental self-care. In our quest to do it all, we can become hard on ourselves if we do not feel we measure up, and this can be extremely destructive to our mental health.

Getting enough sleep is the second important step to mental care. Sleep is paramount to both mental and physical health, and it is so easy not to do! Try setting an alarm not just for waking up, but for going to sleep as well. A visual reminder to go to bed at a reasonable hour (and I do not mean to lie in bed and scroll aimlessly on social media) can help make sure we practice this very important aspect of self-care.

Mindfulness, a form of meditation, is the first important step to mental care. It is the ability to be fully present and aware of what we are doing and take in all of the experience. Mindfulness exercises are a wonderful way to soothe a tired mind. According to a recent TED talk given by Andy Puddicombe, just 10

Physical self-care is important as well, and is often a reflection of our mental state. We start to become so overwhelmed by the stresses of life that we start to let personal grooming slide. Letting our physical self-care wane is because we have convinced ourselves that it is not important, but this sends ourselves the

WELLNESS360 | SEPTEMBER/OCTOBER 2018

message that WE are not important. Brush your hair and teeth, put on clean clothes, clean the dirt from under your fingernails. It does not matter if you think that others will not notice; do these things for yourself. Feeling confident in our external appearance can have profound effects on our internal attitude and thought patterns, and thus, on our mental wellbeing. There are numerous other self-care activities you can try out as well. I have found that journaling can help me work through difficult emotions and art helps me focus my mind on something less stressful for a period of time. Many individuals find that gardening has healing powers, while others find yoga keeps their minds and bodies more flexible. Many people turn to books for a brief escape into another world, and return to their own world feeling refreshed and perhaps even inspired. The challenge is to identify your personal needs and honor them. You cannot pour from an empty cup, as they say, so fill yourself up before trying to take on the world through self-care.


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WELLNESS360 | SEPTEMBER/OCTOBER 2018

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FEEDING THE Soul How Local Food Services Help Those Most in Need

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Soup kitchens have a long history in the United States. They were first established in the early 19th Century but were popularized after the Great Depression in 1929 when numerous people needing assistance lined up for hot meals served by churches and private charities.

Nationally, hunger and food insecurity are key issues because it affects every community in the country. A 2014 Feeding America survey found that more than 60 percent of families suffering from hunger or food insecurity have to choose between food, utilities, transportation or medical care.

The concept of the soup kitchen still exists across the country, though the term itself and the mission have changed. Now known as meal programs, they exist in a variety of forms and often offer many other types of services for those in need, such as shelter, social services, physical and mental health providers, clothing, case management, and job and living placement.

According to the Salvation Army, each night in the U.S., 17.4 million families go to bed hungry, and an additional 6.9 million families experience very low food security, which means they do not always know where their next meal is coming from. Approximately 41 million Americans struggle from hunger; of those, 13 million are children and 5 million are seniors.

WELLNESS360 | SEPTEMBER/OCTOBER 2018

In our community, one in five are hungry and one in four of those are children. There are two meal program locations that serve hot food daily — Grace Marketplace and St. Francis House. Located on 413 S. Main Street, St. Francis House provides emergency, temporary and permanent supportive housing. Temporary housing is available at their shelter for 35 individuals—men, women or children. Those staying in temporary receive three hot meals a day. In addition, approximately 200 public meals are served daily between 9 a.m. and 12 p.m. and they offer public phone access, transportation passes, laundry services, and clothing vouchers.


St. Francis House also offer social and educational services and case management to help those who may need compassionate assistance and guidance to help move their lives forward. They are supported via a combination of private funding support, volunteers and volunteer organizations and in-kind donations. Grace Marketplace is supported by the City of Gainesville and Alachua County and is located at 3055 NE 28th Drive in Gainesville. In February, Grace served its 100,000th meal since opening in 2014. “At Grace Marketplace, we like to say that we are like a bicycle wheel — we provide people resources to help them get their wheel rolling,” said Travis Middleton, director of Community Engagement at Grace Marketplace. “One of the biggest misconceptions that people have is that people who come here are lazy and don’t want to do anything. That’s simply not true; people have lost everything they have and have no friends or family who can assist them.” Grace Marketplace serves three meals, five days a week and serves brunch and an early dinner on the weekends. They also offer a brown bag lunch program for people who need to grab lunch before heading to appointments for social services or medical needs. However, resources in the county for food go beyond just meals. There are also services to provide families with food to take home to cook themselves. Bread of the Mighty Food Bank is a private, nonprofit organization that has been serving the community for 30 years — providing donated food and basic living items to 180+ nonprofit agency partners such as food pantries, churches, homeless shelters and other organizations who then distribute food in their communities to directly feed the hungry. They serve people in Alachua, Dixie, Gilchrist, Lafayette and Levy counties, and in fiscal year 2015-2016 they provided food for 505,452 people. “Our goals are to shorten the food lines and help more people feed their families and stay healthy,” said Loretta Griffis, director of community outreach at Bread of the Mighty. “The most vulnerable of our population — children and seniors — suffer the most because of their inability to travel to food pantries or food centers. That is why we believe in what we do so passionately. Oftentimes, mobile food pantries and school pantries are the only ways they will be able to obtain food.”

“He was desperate to help his players. In addition to their daily school routines, they were practicing for 2-3 hours in Florida weather,” Griffis said. “He knew that most of his players didn’t have enough food for a normal day let alone one that required as much energy as it did to practice and play football. He asked if we could provide food for his players and we happily accepted. Some of his

Bread of the Mighty also has a partnership with the U.S. Department of Agriculture (USDA) to coordinate the Commodity Supplemental Food Program, which provides food to eligible elderly individuals in need by giving USDA-donated foods through a monthly food package distributed through agency partners. “Seniors are typically homebound and often their pride prevents them from asking for help,” Griffis said. “They may not have family locally or family assistance at all. We have had people travel to our mobile pantries with walkers where they will hang bags of food from. It’s often the only food they receive all month.” Gainesville Community Ministry helps provide assistance to the elderly, the disabled and recipients of public assistance, as well as the "working poor," who are prone to economic downfalls and may have gotten lost in society. One of these programs is a food pantry that provides food for these populations during times when food is otherwise unavailable due to limited incomes. A two-day supply is given to each member of the household every month. “Many people are hanging on by a thread. One third of the population in Gainesville is at or below the poverty level. A need may arise like a medical need or repair for which available money is used, and food is cut back for the family,” said Michael Wright, executive director of the Gainesville Community Ministry. “More

Approximately

41 million Americans struggle from hunger

DID KNOW?

Bread of the Mighty has established six food pantries at various schools, but their support for local schools does not stop there. They answered a local high school’s football coach’s request to help his players that were struggling to eat enough food to keep up their daily routines.

players gained 10-15 pounds over the season. We continue to offer them food and now have another high school football team for which we also provide food.”

WELLNESS360 | SEPTEMBER/OCTOBER 2018

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up to serve meals or purchase and prepare dinner in their facility for 200 people. They also offer specialized meal packages for purchase where ingredients will arrive at GRACE on the date of the service ready to prepare and cook. “The food package is a really awesome experience for the many groups who sign up,” Middleton said. “They enjoy fixing the meals together and then serving it to the community members.” Gainesville Community Ministry also operates Project 5000 Food Boxes, which allows community members to purchase a box and fill it with food supplies that will feed a family of four for two days. It is estimated to cost $25 per box. ElderCare of Alachua County operates Meals on Wheels which offer meal sites and home-delivered meals for seniors. There are six meal sites throughout Alachua County that offer hot lunches. Meals on Wheels also delivers meals to homebound seniors that not only provide nutrition to the person but the personal contact from the volunteer. people are being affected by the rising costs in gas and food prices. We have about 100 new families each month needing help.” Whether it is food centers, food banks or food pantries, these operations would not be able to provide these services without the assistance of individual citizens and groups wishing to help those that are hungry. In 2016, Bread of the Mighty had more than 3,800 volunteers who donated almost 12,000 hours of their time to help provide assistance to the charity. Those 12,000 hours of volunteerism are equivalent to approximately 5.7 years of unpaid work, Griffis said. All these organizations have volunteer opportunities and a need for donations. While people and groups typically donate and volunteer around holidays like Thanksgiving, these types of services are in need year-round. All types of volunteers are welcome, but donations go the furthest. Feeding America estimates that every dollar donated can provide 10 meals. “Our greatest need is for donated funds. We offer many programs to help people break free of the bonds of poverty. They all cost money to operate,” Wright said.

The Food4Kids Backpack program was founded by a group of parents who were concerned that our county’s children did not have enough food to eat once they left their schools. Through the volunteer organization, backpacks are filled with nonperishable food and distributed to students in need, from elementary through high school. After bringing them home on Friday, the school children can return them after the weekend to be refilled for the following weekend. Larger boxes of food are also provided for extended holidays and summer breaks. The Food4Kids programs partners with local schools to identify the needs in the community and work with local food banks, faith-based organizations and local businesses to create a support network. All these services’ main goal is simple: to help feed those in need. The needs of the community are complex and there is a significant necessity to find those that are hungry and need help, Griffis said. “It’s a big problem that most people don’t even realize. As communities, we need to help our neighbors,” she said. “You cannot put a face on hunger. Our work is truly never done.”

For those looking to help and see the true impact one person can make, Grace Marketplace invites people wanting to volunteer to sign

HELP.

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Wondering how you can help locally? Visit these sites to find out more information on local community support centers.

Bread of the Mighty Food Bank breadofthemighty.org (352) 336-0839

St. Francis House stfrancishousegnv.org (352) 378-9079

Food4Kids food4kids.org (352) 514-0281

Grace Marketplace gracemarketplace.org (352) 792-0800

Gainesville Community Ministry gcmhelp.org (352) 372-8162

Meals on Wheels eldercare.ufhealth.org/services/ meals-on-wheels (352) 265-9040

WELLNESS360 | SEPTEMBER/OCTOBER 2018


Finance

Healthy on a Dime BY LAUREN FISCHER

PRODUCE Conventional farming practices allow the use of synthetic chemical pesticides. These chemicals keep the bugs at bay but they do not go away — even after washing and peeling produce. A 2016 study from the United States Department of Agriculture’s (USDA) pesticide data program found 230 different pesticides and pesticide residues on produce samples they analyzed. Pesticides may be associated with negative health effects in adults and children. The AAP reports, “associations between early life exposure to pesticides and pediatric cancers, decreased cognitive function, and behavioral problems.” Furthermore, Harvard conducted an Environment and Reproductive Health (EARTH) study that found men and women who reported frequently eating produce with high levels of pesticide residues had fertility problems. Fortunately, many grocers now sell organic produce, which must be USDA certified organic meaning they are grown without synthetic pesticides or fertilizers.

If you had a money tree, your grocery cart would be piled high with organic everything. But like your parents always said, money does not grow on trees. High-quality food is important, but so is paying your bills. Balancing your budget and nutrition is possible by prioritizing the foods that justify higher prices for added health benefits. In most cases, the foods deserving of more dough are foods that are contaminated by pesticides, hormones and antibiotics.

MEAT Conventionally farmed livestock are exposed to antibiotics, hormones and pesticides. According to the American Academy of Pediatrics (AAP), the use of antibiotics in food that animals consume contributes to antimicrobial resistance, a serious publichealth threat. Drug resistant bacteria develop in antibiotic treated animals and can be transmitted to humans. However, organically farmed animals are raised without antibiotics or growth hormones, are fed 100 percent certified organic feed, and are less likely to carry drug-resistant bacteria. While organic is the more nutritional and healthier option, organic meats can be expensive. There are other healthy options that may be less expensive than organic, such as beef, pork and poultry free of antibiotics and hormones, and lean cuts of conventional meat like chicken breast or top sirloin steak.

According to the USDA pesticide data program, there are recurring fruits and vegetables that test higher than other fruits and vegetables for pesticides and pesticide residue. The Environmental Working Group calls these fruits and vegetables the dirty dozen and the most recent dirty dozen list includes strawberries, spinach, grapes, tomatoes, pears, apples, lettuce, cherries, cucumbers and green beans. Organic is worth the price for these fruits and vegetables. There are also fruits and vegetables that are often on the lower end of pesticide containments according to the USDA. Those foods include cranberries, grapefruits, oranges and sweet potatoes. You can save money by opting to shop conventional rather than organic on those fruits and vegetables.

TIPS FOR SAVING Beyond buying organic when necessary to avoid antibiotics and pesticides, here are some more tips so you can continue to eat healthy while saving money.

1. Look for buy one get one 2. Shop in season 3. Stock up during sales and freeze 4. Buy fresh for the beginning of the week and frozen for the end of the week.

a local farmers market for fresh and 5. Find affordable produce. healthy, budget-friendly meal plans 6. Explore available online.

WELLNESS360 | SEPTEMBER/OCTOBER 2018

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Spotlight 360

Harmonizing Creativity in a Career PHOTOS BY JIMMY HO PHOTOGRAPHY ACTION PHOTOS COURTESY OF LAURA DEPAZ CABRERA

Music has always played a role in Laura dePaz Cabrera’s life, and juggling a marriage, two great kids and a career as an immigration lawyer, Laura still finds time to enjoy music, especially the fulfillment she finds in singing and how it allows her an opportunity to tap into her creative and artistic side.

How does singing and occasionally playing secondary percussion help you live a full and balanced life?

Life is busy! I run an immigration law practice, my husband is a hard working mortgage loan officer and I have two amazing children who have way more energy than I ever remember having. Add to that plenty of volunteer and professional obligations outside of the regular 9-5 and it can sometimes (read: a lot of times) be a bit overwhelming. To me, music is my therapy; a way to disconnect and express myself creatively in a world where most of my actions are governed by cause and effect, black and white, point A to point B responsibilities. When I add to that the fact that most of my singing and secondary percussion endeavors involve my family, I am able to combine two things that best define me as a person – my family and music.

What is your music mantra? Music is the perfect language.

How long have you been singing?

There are VHS tapes buried in my parent’s house somewhere of me belting out “Wind Beneath My Wings” sometime in the mid-1980’s, complete with hand gestures and dramatic effects. I was 3 or 4 years old. “Professionally” – since 2005.

Can you tell us how you started?

My dad has been a musician since before I was born and growing up there was NEVER a moment of silence at our house. My earliest memories are waking up on Saturday mornings where my mom would be blasting Juan Luis Guerra or Mocedades armed with a broom and a mop doing Saturday morning house cleaning. Every family occasion had background music and most weekends ended up with my dad and whoever else was around having a bohemia (an unplugged gathering of musicians performing classic songs from Latin America, similar to a jam session) in our living room. WELLNESS360 | SEPTEMBER/OCTOBER 2018

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Spotlight 360 I was always interested in music and I took violin lessons for many years as pre-teen. I loved singing but my dad was very cautious about letting me get ‘too’ into the music scene…he wanted me to be in an established career before focusing too much on music. After finishing my first year of law school, my dad finally let me start singing in his band and I’ve been doing it ever since then.

What is your favorite composition to sing and what does it mean to you?

There are so many to choose from but I’ll probably go with the very first song I ever sang ‘formally’ in a public setting. My dad likes to joke that I chose one of the most complicated songs for my singing debut. It’s a Puerto Rican song featuring a type of style called Alondra de los Bosques by a composer named Carlos Padilla. The song is a “contra canto” style song, where two lead voices sing simultaneously, but they sing different words and different melodies. It’s a beautiful song once it is all put together. I sang it with my father for my grandparent’s 45th wedding anniversary when I was 12-13 years old in front of all of my Puerto Rican family and friends. To this day, I sing the song with my dad during one of our many bohemias.

What are some of the wellness benefits you find from singing and secondary percussion?

Creative outlet for sure. The type of career I have and other ‘life’ responsibilities don’t leave a lot of time for creative expression. Singing, percussion and the dancing that happens during both, is a great way to tap into that artistic side of my personality that isn’t usually front and center during your average day. Not to mention that during most of our events, especially in this Florida weather, I work up enough of a sweat between singing and dancing to count for SEVERAL workouts!

Do you have any musicals or events that you would like to complete on your bucket list?

Following Hurricane Maria in Puerto Rico, we came together with several other local musicians for a benefit concert to raise funds for those affected by the storm. The format for the first part of that concert was different than what we usually perform as a band (our band performs, in large part, danceable music – merengue, salsa, bachata…anything that gets people up and moving). The concert we did was a much more ‘unplugged’ style featuring music either from Puerto Rico or about Puerto Rico. Many songs we sang

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talked about the beauty of the island, the remarkable people, our pride and Puerto Rican history. The concert was a very emotional set of music and showcased a side of us as musicians that we don’t usually show to the public (although it was very similar to the bohemias we have among our close friends and family). We would love, as a band, a family and as individuals to take that same set to our native Puerto Rico and perform it in my father’s hometown of Jayuya which is up in the mountain and is still far from recovered from the devastation of the hurricane. For me, music is also very much a way for me to keep my culture and heritage alive. Most of the music I sing and perform is from Latin America, quite a bit from Puerto Rico. Music defined us culturally growing up, almost as much as the language we spoke and it still does today. To be able to perform songs about our island, in our island and for our friends and family on the island is most certainly a bucket list performance!

What are you practicing for right now?

The vast majority of our performances are for private events such as weddings, birthdays and anniversaries. However, every September we perform at the downtown Bo Diddley plaza in conjunction with the City of Gainesville and the Latina

Womens’ League Downtown Latino Film Festival. The event is always one of our favorites because the plaza is filled to capacity with over 1000 people dancing and singing and enjoying their evening. It’s a blast and we can’t wait.

How would you encourage others to start living a full and balanced life through music?

Music is universal…whether its listening to energizing tracks while working out, some serene music while meditating or doing yoga, or background music in the car on your way to work while organizing your thoughts, music is everywhere. It makes us happy or makes us sad; makes us remember past moments; makes us excited; makes us hopeful. In a time where so much is focused on the present, and the means to an end, music can make us stop and help us feel. The act of ‘feeling’ is so simple, yet, in my opinion, takes a back burner to our ‘goal focused’ way of life. Music can help us tap into that database of emotion and the more we allow that side of ourselves to be stimulated and developed, the more we can put our whole selves into all that we do.


Spotlight 360 I also think music is an amazing way to explore other cultures.

What is your daily (or weekly) music routine like?

My husband likes to joke that he doesn’t understand how I can work with music in the background but I find that I am most functional when I have music to guide my day. While driving into work, I alternate between NPR and music on my phone (call me old fashioned but I’m not a huge fan of current top-40 hits). As soon as I get to the office, I turn on Pandora to match my mood. We try to have rehearsals as a band at least once every two weeks to add new songs or keep fresh on our repertoire. At the moment, my favorite part of my music routine is watching my daughter fall in love with music like my older children did. She has a ‘playlist’ on my phone of about 30 songs that she asks for by name (both in Spanish and English…even a French one in there) and at night, we have a routine of singing a certain set of songs right before bed. There are three typical Puerto Rican lullabies that we sing and we always end with “Somewhere Over The Rainbow.” Shortly after her second birthday, Camila

Favorite way to wind down from a busy week: PJ’s, a glass of wine and playing a competitive round of Phase 10 with my husband and son. began to sing the song by herself, so now our routine is that she sings it first and I sing it second. Music has meant so much to me in my life, and has been such a huge way to connect with my family and especially my parents, that I am beyond elated that both of my children can share in that connection as well.

What is the most important lesson being a singer has taught you?

That you don’t need to do much to make people happy – the right song at the right time might be just what that person needs to turn a bad day into a good one.

What is one thing you wouldn’t sing without?

For me, my music, and my singing means family. This creative outlet, and the way it acts as a sort of therapy for me, just wouldn’t be the same if my family weren’t involved. My dad, my mom, my youngest brother and my husband are all in the band. If they weren’t part of this musical journey with me, it just wouldn’t be the same. Music is a part of my family and my family is my life.

Favorite book: I love reading and am a book nerd, so this is a bit hard. If pressed, I’d have to say Shadow of the Wind by Carlos Ruiz Zafron.

Favorite ways to relax: Any kind of travel…we have a travel trailer and love to take a weekend here and there to explore somewhere new and disconnect. Some people crave solitude to connect, I crave togetherness with those who matter most to me – my family.

Go-to meal/restaurant in Gainesville: Mofongo from Emilianos. Any day of the week, breakfast lunch or dinner!

WELLNESS360 | SEPTEMBER/OCTOBER 2018

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We Tried It!

From a crazy, new food trend to the healing powers of painting (and wine), this issue of 'We Tried It' had us giving Skyr a chance (an Icelandic, strained yogurt) and Corks & Colors a try. Check out our experiences with these new trends below and try them yourself!

PAINT AND CREATE We know that red wine is an antioxidant rich drink for people and is great at destroying free radicals, but add painting to the mix and it becomes a peaceful escape form the everyday hustle and bustle we experience.

SKYR: ICELANDIC YOGURT

Community

Corks & Colors is a local painting studio that offers classes and a selection of wines and beers to sip on while painting. We decided to try it with owner and instructor Erika. Erika was incredibly skilled at taking us through the steps of creating the painting and would come and offer advice on our own canvases to bring the painting to life. We found that in a world that is often fast paced and perfection driven, painting at Corks & Colors allowed us to slow down and realize that art does not have to be perfect and often the ‘flaws’ are what make it unique and beautiful. Painting offers individuals the opportunity to tap into their creative side, relieves stress and helps people become more optimistic. At Corks & Colors, the effortless way Erika teaches and the freedom she allows her students to take with their own paintings promotes all of these wellness benefits. You have experienced regular yogurt. You have likely experienced Greek yogurt, but what about Skyr? Pronounced /skeer/, Skyr is an Icelandic yogurt that has been a staple in their diets for over a 1,000 years. Many yogurts get a sour, tart taste due to ucltures but Skyr is creamier due to the cultures they use. Skyr often contains more protein and 1/3 less sugar than regular yogurts. We decided to try Siggis Skyr; their milk is from grass-fed cows and they use no aspartame, sucralose, corn syrup or stevia to sweeten their yogurts, just the natural sugars of fruits. All of their 5.3 ounce containers contain a minimum of 15 grams of protein (their original, unflavored contains 25 grams of protein!) and had a minimum amount of sugars in them, coming in around 11 grams of sugar. We bought three flavors of Siggis Skyr: berries and acai, coconut and chocolate triple cream dessert. We tried all three and realized that they are similar in tartness to that of Greek yogurt and extremely smooth and creamy.

In a nutshell: if you enjoy yogurt, especially Greek In a nutshell: Corks & Color allowed us to take a

break from life and enjoy the imperfections of painting. It is a perfect escape from the busy, perfect driven lives we live everyday.

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yogurt, you will love the taste and texture of Skyr while enjoying the added health benefits of a low sugar, high protein snack.


Bat Festival SUPER HERO BATS

Winged Crusaders - No Capes Needed

FAMILY • KIDS • PETS • EVENTS

tconsaul.com tconsaul@gmail.com

October 20, 2018 10:00 am - 5:00 pm s:

t Ticke

$8 (ages 13 & up) $5 (ages 5-12) FREE (4 & under) Lubee BAT CONSERVANCY 1309 NW 192nd Ave. Gainesville, FL 32609

www.lubee.org

WELLNESS360 | SEPTEMBER/OCTOBER 2018

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walk...run...& have fun

September 30, 2018 All proceeds will go to

Final Salute Inc., whose mission is to provide homeless women veterans with

safe and suitable housing.

5k start time:6:00 Pm Tioga Town center | Newberry, FL

SIGN UP AT EVENTBRITE.COM

Search for “2018 Red White & Blue Patriot Run”

Like us on facebook: @RedWhiteBluePatriotRun

Brought to you by:Christie and Wade Wheeler -Your Veteran Realtors!

Fine, Farkash & Parlapiano presents TH E TH IRD A N N UA L BE N E F IT E VE N T FOR TH E A LACH UA COUN T Y H UMA N E SO C IE T Y A N D TH E IR COMMUN IT Y PART N E RS

Thursday, november 8th, 2018 | 6 PM – 10 PM The Barn at Rembert Farms in Alachua, Florida

November 8, 2018 Save the Date!

THANKS TO OUR EARLY SPONSORS:

For sponsorship information and further details, visit our website or call Margot DeConna at 352-415-2460.

woofstock2018.com

WELLNESS360 | SEPTEMBER/OCTOBER 2018

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Community Saturday, September 29 Wild Adventure Open House

10 a.m. – 3 p.m. Carson Springs Wildlife Conservation

Sunday, September 30 Red, White & Blue Patriot Run 6 p.m. Tioga Town Center

Saturday, September 1 UF vs. Charleston Southern 7:30 p.m. Ben Hill Griffin Stadium

Monday, September 3 Labor Day Saturday, September 8 UF vs. Kentucky

Downtown Gainesville in Front of the Hippodrome Makingstrides.acsevents.org

Saturday, October 20 14th Annual Bat Festival

October

Breast Cancer Awareness Month

10 a.m. – 5 p.m. Lubee Bat Conservancy Lubee.org

Saturday, October 6 UF vs LSU

Saturday, October 20 Light the Lantern

Friday, October 12–Saturday, October 13 Bee College

Sunday, October 21 Sunny’s Howl-A-Palooza

TBA Ben Hill Griffin Stadium

7–11 p.m. Meet at Queen of Peace for Shuttle to Event Lightthelanterngnv.org

7:30 p.m. Ben Hill Griffin Stadium

9:30 a.m. – 4:30 p.m. University of Florida Honey Bee Research and Extension Lab

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

Friday, September 14 Lemon Ball of Gainesville

Saturday, October 13 37th Annual Dog Days Run 5K

Thursday, October 25 Gainesville Gone Memphis

Saturday, September 14 UF vs. Colorado State

Saturday, October 13 Oktoberfest

Friday, October 26 – Sunday, October 28 The Fest

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

4 p.m. Ben Hill Griffin Stadium

Saturday, September 22 Alachua County Heart Walk 7:30 a.m. Santa Fe College Alachuaheartwalk.org

Sunday, September 23 Microbe-Meters Strides for Psoriasis 5K Run 7:00 a.m. – 12:00 p.m. 1355 Museum Drive

Friday, September 28 Free Fridays Concert Series: Gilberto De Paz & Tropix 8–10 p.m. Bo Diddley Plaza Gnvculturalseries.org

Friday, September 28 Hippodrome 45th Anniversary TBA Hippodrome Theatre

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Saturday, October 20 Making Strides Against Breast Cancer of Gainesville

WELLNESS360 | SEPTEMBER/OCTOBER 2018

8 a.m. Westside Park Runsignup.com

1 – 10 p.m. Cypress & Grove Brewing

Saturday, October 13 – Sunday, October 14 34th Annual Art Festival at Thornebrook 10 a.m. – 5 p.m. Thornebrook Village Artfestivalthornebrook.com

Thursday, October 18 Gainesville Food Fest 5-9 p.m. Celebration Pointe

Friday, October 19 – Sunday, October 21 Alligator Warrior Festival O’Leno State Park

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

12 p.m. – 2 a.m. Downtown Gainesville

Saturday, October 27 – Sunday, October 28 44th Micanopy Fall Festival

Saturday: 9 a.m. – 5 p.m. Sunday: 9 a.m. ¬– 4 p.m. Cholokka Boulevard, Micanopy, Florida Micanopyfallfestival.org

Sunday, October 28 Pink Pumpkin Pedal-Off

8:30 a.m. Davis Cancer Center Pavilion Gccfla.org

Wednesday, October 31

Halloween

EVERY FRIDAY Free Fridays Concert Series 8–10 p.m. Bo Diddley Plaza Gnvculturalseries.org


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Tioga Dental & Orthodontics | 13005 SW 1st Rd., Suite 233 | Gainesville, FL 32669 | WELLNESS360

SEPTEMBER/OCTOBER 2018

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Wellness360 September/October 2018  
Wellness360 September/October 2018  
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