Wellspring: Winter 2024 Edition by CHWB

Wellspring

WHAT’S ON TAP AT CHWB WINTER ISSUE 2024

E AT W E L L . F E E L W E L L .

About Our Cover Eating the rainbow isn’t just a clever catchphrase, it’s a guiding principle to which the entire roster of culinary educators at the Center for Health & Wellbeing prescribes. Eating colorfully – that is, being intentional about incorporating different fruits and vegetables into your daily diet – provides your body with a variety of vitamins, minerals, and phytochemicals to benefit your health. As pictured on our vibrant cover, green avocados are rich in many nutrients, including fiber, healthy fats, vitamin C, vitamin E, vitamin B6, potassium, magnesium, and folate; orange carrots are loaded with vitamins A, E and K. Vitamin A is essential for eye health, vitamin K aids in blood clotting and improves bone health, and vitamin E boosts the immune system. As part of its Community Education portfolio, the Center for Health & Wellbeing offers regular cooking classes in our Nutrition Theatre that are both open to the public and low-cost, many of which focus on unique and new preparations of fruits and vegetables. Learn more about our schedule of cooking classes this winter on page 8.

TA B L E O F C O N T E N T S

Inside This Issue

ReCenter Yourself: Finding Your Healthy Place

Community Education Listings

Learn about our Wholeness, Fitness, and Medicine programs and services that inspire your healthiest you.

Browse our upcoming slate of Wholeness, Fitness, and Medicine programs – all open to the public, and many of them free.

17 A How To: Fitness Machines

Nutritious Word Search

Performing word searches can boost your memory retention, improve your mental health, and grow your vocabulary. Tackle this "Nutritious" word search and do just that.

The fitness floor at Crosby Wellness Center, the fitness facility inside CHWB, is home to more than 30 fitness machines designed to help you crush your workout for any exercise. Here's a how-to.

New Year Nutrtion

Knowing the Signs and Symptoms of Gynecologic Cancers

Let 2024 be the year you reimagine diet culture as healthy habits and whole lifestyles.

Early detection is the key to beating Gynecologic Cancers. Knowing the signs and symptoms to look out for, and following up on annual screenings, can help save your life.

Special Winter 2024 Nutrition Programs

This Winter, the Center for Health & Wellbeing is proud to present a special slate of community education programs focused on nourishing nutrition for the new year. From cooking classes and culinary medicine lectures to raw foods and herb workshops, these programs will empower and educate you for 2024 and beyond.

The Center for Health & Wellbeing is a partnership between the Winter Park Health Foundation and AdventHealth. 3

ReCenter Yourself

ife is busy. Between your many obligations, you need a place to center yourself and find community. You need a place where you can nourish your body, mind and spirit in new ways, every day. The Center for Health & Wellbeing is where wholeness, fitness and medicine come together to help you achieve your optimal state of wellbeing. At CHWB, you’ll find the tools to live a healthier, more gratifying life. Best of all, it’s a beautifully designed and accessible place where you are

The Center for Health & Wellbeing was born from many years of collaboration between the Winter Park Health Foundation and AdventHealth, and the desire from both organizations to make a more significant, longer-lasting impact on the whole-person health of our communities. The Center for Health & Wellbeing is open to the public – no membership is required to be a part of our community.

Medicine

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Health and wellness programs designed to give you the tools to improve your quality of life

Renowned AdventHealth physicians offer a full range of health services, including:

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Cooking classes and tastings that showcase food as preventive medicine

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Chronic condition management

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Nourish Coffee Bar + Kitchen, serving healthy and delicious selections, plus coffee, smoothies and snacks

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Medically assisted weight-loss programs

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Sports medicine and rehab, and more

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Public spaces for work and play

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A variety of lush, tranquil gardens

The Crosby Wellness Center at the Center for Health & Wellbeing is the only Certified Medical Fitness Facility in Central Florida. Membership includes: •

Two pools and the latest weight and cardio equipment

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Group exercise classes, and private and group lessons in the Pilates Reformer Studio

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Active medical oversight of facility programming

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Personal training from certified and licensed staff

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Health-risk reduction and therapeutic-lifestyle programs

Additionally, an indoor walking track, an outdoor walking path and fitness-focused CHWB Community Education Programs are free and available to the public.

L E T U S S H O W YO U A R O U N D

Wholeness

Fitness

invited to relax, learn, re-energize and center yourself.

Discover your personalized path to whole-person health. When you book a tour of the Center for Health & Wellbeing, you’ll uncover your personalized path to whole-person health, supported by our world-class programs and amenities. Scan the QR code to schedule a 45-minute tour of the Center for Health & Wellbeing with our friendly Welcome Desk representatives, or visit YourHealthandWellbeing.org.

Nutritious WORD SEARCH 1. Blueberries

7. Spinach

13. Beans

2. Chia Seeds

8. Beef

14. Apples

3. Oatmeal

9. Chicken

15. Salmon

4. Nuts

10. Cheese

16. Eggs

5. Avocados

11. Quinoa

6. Carrots

12. Tofu

J L L S A L M O N G E I S J Y E U O H M

W B N X P G L X G B E Y P X W L B U W T

O A U V X U D X H M I U I E V J V S B L

B L P P L Q S V A X C H N T M T E F L Y

Y M L P J B U Z C T C B A A G Y R V U T

C G I M L C E I X F K F C A U J F A E S

T B I L S E H E N U S X H C P C G Z B D

H R X O S C S E F O H K N R V O E N E K

E O Z C G N A T E J A D K T N H X L R E

E E C C H H C R E S D T X A U U H R R J

F F Z M H I P I R H E V C G G E T G I E

X D B N L I A V B O R M K N F S Q S E Y

T K B C U S C S Y Y T L X V C R M O S Q

B H K O Y B U K E S M S G G H W G A C U

J F B A G Q A H E E G T O F U D U T H U

A A V O C A D O S N D V H Y U A T M V H

B E U Y X E W Q G H V S U Z F O V E O B

W X R T P G R E A U N H I G N R Y A V Z

K Q J B E A N S O J D K X Z P Y S L V E

O L V I Q S R D G O J P F E M Z E G G S 5

New Year Nutrition

Reimagining diet culture as healthy habits and whole lifestyles.

BY LAURA VARICH, MD Certified Lifestyle Medicine Physician

have incredible news for you as we begin a new year: you have the power to improve your health and even reverse chronic disease. It is not too late for you to get back into the driver’s seat on your journey to better health. When, as a practicing physician, I discovered the potent effect of lifestyle and nutrition on health (often more effective than medications and without the side effects), I was so amazed that I changed my career to serve as a voice for this powerful, health-affirming message.

rather, weight gain is, in large part, driven by cultural, environmental, and evolutionary influences. While many elements conspire to cause weight gain, recent medical research tells us how factors such as calorie density, your microbiome, and the timing of your meals and snacks can be optimized to achieve and maintain a healthy weight. It is time to look past the fads and quick fixes and focus on the simple lifestyle changes that will best provide you with a healthy weight and improved overall health for life.

And the evidence keeps building, with a steady stream of new medical research supporting this message. For example, we now know that with simple lifestyle changes, you can normalize blood pressure, blood cholesterol, blood sugar and weight. You can lower inflammation and the risk of cancer, heart disease, stroke, dementia, autoimmune disease, and diabetes, all while increasing your “health-span” (the healthy years of life). Here’s the really great news: all of these benefits result from easy, enjoyable changes that guide you back to the healthy life that humans were meant to live – eating beautiful, nutrient-rich foods, connecting with the outdoors, and moving naturally. In the coming months, I will be offering classes at the Center for Health & Wellbeing that will guide you to a healthier heart and body weight.

And what could be more important than the health of your heart? We now know that 80 percent of cardiac disease is preventable, with certain lifestyle factors even shown to reverse heart disease. This is something that heart medications rarely achieve but simple lifestyle changes can. You have the power to prevent (or even reverse) the number one cause of death for American men and women. Now, the latest medical research can guide you to make empowered, healthy (and enjoyable!) dietary and lifestyle changes which will lower your risk of heart disease.

We all know it can be difficult to achieve and maintain a healthy body weight. It turns out that it is not our lack of exercise or our lack of willpower that drives weight gain;

Please join me for these (and future!) sessions that are designed to educate, inspire, and provide actionable steps to propel you to your best health. I look forward to meeting you and becoming a partner in your healthful life journey.

LAURA VARICH, MD is the founder of Fresh Physician (FreshPhysician.com), a website that grew out of a desire to turn the tide on the chronic diseases such as weight gain, heart disease, cancer, diabetes, high blood pressure, depression, and many others that have become rampant in our society today. Dr. Varich’s in-depth research within the medical literature revealed that there is hope for improved health for us all. Dr. Varich is a certified lifestyle medicine physician and it’s her life’s goal to share the information that she discovered on how whole-food, plant-based eating is the way to turn around chronic disease, and also how simple and delicious this way of eating can be. 7

WINTER 2024 SP EC I AL

Nutrition Programs

This new year, don’t resolve to finally follow that trendy diet you have seen all over your Instagram feed. Rather, resolve to adopt small-change habits that, as Dr. Varich says, guide you back to the healthy life that humans were meant to live – eating beautiful, nutrient-rich foods, connecting with the outdoors, and moving naturally. This Winter, the Center for Health & Wellbeing is proud to present a special slate of community education programs focused on nourishing nutrition for the new year. From cooking classes and culinary medicine lectures to raw foods and herb workshops, these programs will empower and educate you for 2024 and beyond. Open to the public, pre-registration is required for all Community Education programs.

Cooking with Collette: Workweek Lunches Wednesday, January 10, 11 AM – 12:30 PM In a lunch rut? Start the year off on the right foot by focusing on easy-to-prep, nutritionally dense lunches. Your health – and wallet – will thank you. Join Chef Collette Keller in the CHWB Nutrition Theatre where she’ll be preparing (and you’ll be sampling) the following recipes: Cashew Chickpea Salad Pita; Apricot Chicken Salad on Greens; and Cabbage & Peanut Crunch with Grilled Chicken. Program fee: $35.

Basics of Nutrition Thursday, January 11, 11 AM – Noon Crosby Wellness Center group exercise instructor Katelynn Swanson discusses how nutrition and fitness work together to benefit your body. Learn to leverage home recipes and workouts to become healthier in your everyday life.

In the Kitchen with Katie: Hearty & Healthy Breakfasts Wednesday, January 17, 6 – 7:30 PM Learn how to start your mornings (and in the process, your year!) off right with simple tips for making “the most important meal of the day” one of the healthiest meals of the day. Not only are these recipes nutritious, they’re quick and easy to prepare, too. Join cookbook author Katie Farmand in the CHWB Nutrition Theater to learn to make (and sample) the following breakfasts: Spinach-Feta Mini Omelets; Savory Steel-Cut Oats, and Apple-Cinnamon Oatmeal Cups. Program fee: $35.

Eating for Healthy Weight Wednesday, January 24, 1 – 2 PM & February 8, 6 - 7 PM Learn how to look past the fads and quick fixes and focus on the simple lifestyle changes that will best provide you with a healthy weight and improved overall health for life. Join Laura Varich, MD, a certified lifestyle medicine physician, to learn research-backed tips for taking control of your health. Get empowered while also sampling some recommended foods for healthy weight and learning how to easily incorporate them into your diet. You have two opportunities to attend this class -- January 24, 1 – 2 PM or February 8, 11 AM – Noon. Program fee: $10.

Cooking with Collette: Healthy Make-Ahead Breakfasts Wednesday, February 7, 11 AM – 12:30 PM Breakfast may be the most important meal of the day, but for too many of us, it’s the most forgotten meal of the day. Learn how to stock your fridge and freezer with nutritious, delicious and, best of all, quick breakfast options! Chef Collette Keller will show you how to prepare (and you’ll be sampling along the way) the following recipes: Spinach & Feta Quiche; Savory Power Oats; Cinnamon Roll Oats; and Make-Ahead Breakfast Freezer Burritos. Program fee: $35.

Herbs for Wellbeing: A 2-Part Series Cooking with Collette: Mediterranean Salads Wednesday, January 24, 6 – 7:30 PM The Mediterranean diet has become a top diet followed by people all over the world for its health benefits and delicious options. Chef Collete Keller is back with another of her popular Mediterranean Diet cooking programs to celebrate the mighty salad. Join Chef Collette in the CHWB Nutrition Theatre where you’ll learn how to make and sample the following recipes: “The Classic” Greek Salad; Hummus Power Salad and Quinoa & Chicken Salad Bowl with Roasted Lemon Vinaigrette. Program fee: $35.

Tuesdays, February 13 & 27, 11 AM – Noon With a bigger focus on preventative health over the past several years, people are looking for easy, everyday ways to fight off viruses, ailments, aches and pains. One of the most affordable and simple ways to boost your health is through herbs. Start your own journey to learning more about herbs with this two-part series, presented by certified ACE Health Coach and herbalist Julie Ward. In part 1, Julie will cover Herbs for the Nervous System; Part 2 focuses on Herbs for Muscle Recovery and Relief.

In the Kitchen with Katie: Dinner for Two Raw Foods Tuesday, January 30, 11 AM – 12:30 PM Have you ever been interested in preparing a meal of raw foods, but you thought it would be too hard? Or would the food just taste like vegetables? In this class, plant-based, certified ACE health coach Julie Ward will discuss the benefits to the body of eating raw foods from time to time. We'll make a few non-dairy milks, a non-dairy ricotta cheese that is always a hit with friends, a raw soup, and a walnut “meat” that’s great for tacos. Program fee: $25.

Planning Your Food Forest – No Matter the Size of Your Garden/Patio Tuesday, January 30, 3 – 4 PM One of the joys of living in Florida is year-round growing seasons for fresh produce. As grocery costs continue to rise, have you considered setting up your own backyard food forest? Not only is gardening good for your physical health, studies show it is also great for your mental health. Learn how to get started, under the careful guidance of Melissa Goltermann of Momma G Farms. You’ll receive step-by-step instructions on how to plan and execute creating your own food forest in your yard, patio, or even balcony.

Tuesday, February 13, 6 – 7:30 PM Just in time for Valentine’s Day, we’ll be showing you how to make the perfect, romantic dinner for two, with simple but luxurious recipes perfect for cooks of any experience level. Join cookbook author Katie Farmand for a delicious menu, including Butter-Basted Steaks; Crispy Smashed Potatoes with Dill Cream and Salmon Roe; and Lemon Cake for Two. Bring a date or come solo and learn how to create a special, swoon-worthy meal for the special ones in your life. Program fee: $35.

Decreasing Heart Disease Through Lifestyle Changes Tuesday, February 20, 11 AM – Noon We now know that 80 percent of cardiac disease is preventable, with certain lifestyle factors even shown to reverse heart disease – something that heart medications rarely achieve but simple lifestyle changes can. You have the power to prevent (or even reverse) the number one cause of death for American men and women. Get empowered in this workshop with Laura Varich, MD, a certified lifestyle medicine physician, while also sampling some recommended foods for heart health. Program fee: $10. 9

Cooking with Collette: Heart-Healthy Desserts Wednesday, February 21, 6 – 7:30 PM Heart disease is the number one killer of men and women in this country. Learning you are at an increased risk of experiencing a cardiac event can make you feel like you’ll never eat anything tasty again. The good news is there are tons of heart-healthy ingredients and recipes that will keep your heart healthy and your tastebuds happy. Join Chef Collette Keller for a delicious class dedicated to hearthealthy desserts. She’ll be preparing (and you’ll be sampling) the following recipes: Crispy Almond Butter Balls; Strawberry Rhubarb Crisp; and Dark Chocolate Tart. Program fee: $35.

Food as Medicine: Heart Health Wednesday, February 28, 11 AM – 12:30 PM Explore heart-healthy cooking in our Food as Medicine Series with Registered Dietitian and Culinary Medicine Specialist Allison Harrell and Electrophysiologist Patricia Guerrero, MD, FACC, of AdventHealth, who is board-certified in cardiovascular disease. Join us for an interactive session to bridge nutrition science with cooking, empowering you to prioritize heart health in your daily meals. You have two options to attend: join us in-person or watch along live online. All attendees, both online and in-person, will receive a booklet for the recipes, including Creamy Raspberry Chocolate Dessert Hummus. Stay tuned in the coming weeks for the full menu. Program fee of $35 to attend in-person; webinar free.

Cooking with Collette: Spring Brunch Picnic Wednesday, March 6, 11 AM - 12:30 PM A brunch out with friends is a lot of fun, but these days, it can also cost you a lot of money. Bring brunch home, but make it a spread fit for the trendiest hot spot! Join Chef Collette Keller in the CHWB Nutrition Theatre where she’ll be preparing (and you’ll be sampling) the following recipes: Sparkling Orange & Thyme Mocktail; Spring Greens Salad; Crab & Potato Frittata; and Lemon Curd & Poppy Seed Scones. Program fee: $35.

Starting with Herbs Monday, March 11, 11 AM – Noon Herbs are one of the most nutrient-packed and antiinflammatory ingredients in our diet. They’re also one of the easiest things to grow at home, especially here in Central Florida! In this interactive class, you will learn about the different families of herbs and their growing conditions, their health benefits, and how to grow them from seed or by 10

propagation. You will even have a chance to sample an herbfocused recipe and then get your hands dirty starting your own herb pot to take home. Program fee: $10.

Cooking with Collette: Homemade Pasta Class Thursday, March 14, 6 – 7:30 PM Ciao! Bring the taste of Italy to your home kitchen. Making your own pasta and scratch-made sauces is easier than you think. Yes, we promise! Join Chef Collette Keller and learn how to make three types of pasta (linguine, tortellini and ravioli) and three sauces (Classic Red Sauce, Creamy Lemon Sauce and White Clam Sauce). In no time, you’ll be rolling out fresh pasta and your family will be shouting “grazie mille!” Program fee: $35.

Food as Medicine: Gut Microbiome Wednesday, March 27, 11 AM – 12:30 PM Did you know that your gut microbes depend on you to feed them and that starving them negatively impacts your health? Join us in-person or watch along live online for a special Food as Medicine program featuring culinary medicine specialist, Allison Harrell, RD, and Dr. Karen Corbin, PhD, RD, Principal Investigator at the AdventHealth Translational Research Institute. They will teach you how to feed your gut microbiome with a menu that will include whole foods that are high in fiber and resistant starch and based on new research findings from Dr. Corbin and her collaborators. Program fee: $35 to attend in-person; free online.

In the Kitchen with Katie: Spring Vegetable Cooking Wednesday, March 27, 6 – 7:30 PM Springtime brings the most incredible fresh vegetables. We’ll take the guesswork out of the best way to prepare the bounty of the spring with simple and delicious spring vegetable side dishes. Join cookbook author Katie Farmand to learn to make: Spring Peas; Butter-Braised Radishes; and Pan-Seared Zucchini with Sesame-Soy Glaze. Program fee: $35.

Pomegranate & Kale Salad Recipe by: CHEF COLLETTE KELLER Shake off those winter blues with this bright, fresh, colorful salad, packed full of antioxidants and delicious produce. Chef Collette Keller, one of our regular cooking instructors at the Center for Health & Wellbeing, loves to serve this salad on its own as a meal or to accompany a light dinner of lean meats or fish. Be sure to check out our special section of nutrition-focused classes on page 8, coming this winter to CHWB.

SERVES 4

Ingredients:

Instructions:

SALAD

In a large mixing bowl, add the shredded kale, scallions, pistachios, pomegranate, fennel, cranberries, avocado and feta cheese.

10-12 oz kale (baby, lacinato, or curly) stems removed, cleaned, and shredded ½ cup lightly roasted pistachios 2 thinly sliced scallions 1 pomegranate or ¾ cup pomegranate jewels 1 small fennel bulb thinly sliced ¼ cup dried cranberries 1 avocado, sliced ¼ cup feta cheese (optional)

DRESSING 3 tablespoons extra virgin olive oil 3 tablespoons raw apple cider vinegar 1 tablespoon Dijon mustard 2 tablespoons water

In a separate small mixing bowl whisk together the apple cider vinegar, mustard, salt, pepper, and water. Slowly whisk in the olive oil to form an emulsion. Once all the olive oil is whisked in, fold in your parsley. Dress and toss the salad, and your salad is ready to serve!

Enjoy!

About the Chef: Chef Collette Keller is a classically trained Culinary Institute of America graduate. With a passion for seasonal, sustainable cooking, Chef Collette approaches her cooking with a passion for blending comfort-food-gone-healthy and ‘food as medicine’ philosophies. Chef Collette spent several years operating her own successful meal delivery service out of Longwood—Collette’s Clean Eats—and as a private chef to a celebrity family in Atlanta before launching Nourish Coffee Bar + Kitchen at the Center for Health & Wellbeing. For its first three years in operation, she created the café’s beloved seasonal menus. Collette is now focusing on nutritionally dense meals for postpartum mothers at The Hale Kitchen. As a new mom herself she found her calling in helping nourish mothers in their most vulnerable time of healing. Learn more at thehalekitchen.com.

1 tablespoon chopped parsley Salt & pepper to taste 11

Community

Education

P R O G R A M S 0 WHOLENESS

4 FITNESS

3 MEDICINE

J A N U A RY - M A R C H Center for Health & Wellbeing Community Education Programs inspire your healthiest self. With diverse topics in the categories of Wholeness, Fitness, and Medicine, our dynamic programs are open to the public – no membership required – are free or low-cost and are presented in-person or via webinar. Please note the in-person programs listed here are just a sample of our full calendar. For our full calendar, to learn more and register for an upcoming program, please visit YourHealthandWellbeing.org/Events. Pre-registration for all programs is required.

q AdventHealth Baby Bunch

0 Lunch and Learn: Self-Care Strategies

Mondays, 10:30 AM – Noon

Thursday, January 18, Noon – 1 PM

Baby Bunch provides a space for moms to connect with other moms postpartum so they can discuss highs and lows of their breastfeeding journey and share any challenges that they are experiencing. This group is for moms with babies age newborn to 12 months old.

You've been meaning to do it — take better care of yourself. Self-care may seem like a job in itself, but it doesn’t have to be. Join Licensed Mental Health Counselor Jill Hamilton Buss to learn self-care strategies to soothe your weary mind and body. In this program, you'll discover several new, as well as some tried-and-true, evidence-based ways to help care for yourself. Bring your own lunch from home or pick up something from Nourish Coffee Bar + Kitchen on the way in.

q Movement as Medicine Tuesdays, January 2 & 16, February 6 & 20, March 5 & 19, 2 – 3 PM This class incorporates dance and creative movement to address balance, flexibility and spatial awareness for people living with Parkinson’s disease. The AdventHealth class is offered twice a month in person. Please join us! Email to register: ORL.Parkinson@adventhealth.com

q Infant/Child CPR Thursday, January 4, February 8, March 7, 6 – 8 PM You’ve covered all the basics about caring for baby. Now, learn how to save your baby’s life should she suddenly stop breathing, experience cardiac arrest or begin choking. This class, led by a certified instructor, will teach you how to handle these emergencies. Register at AdventHealthforwomen.com. Program Fee: $45.

0 Crystal Bowl Sound Meditation Mondays, January 8, 22, & 29, 7 – 8 PM Join Certified Meditation Instructor Camille Sacco for community + connection, and to learn the basics of meditation and to experience a crystal bowl sound bath. Please note: beginning in 2024, the first class of each month will remain free as an opportunity for all to experience mindfulness and meditation, but subsequent classes in the month will include a $5 program fee.

0 Outdoor Labyrinth Meditation Walk Tuesday, January 16, 11 AM – Noon Time in nature can uplift your mood, boost the immune system, and relieve stress. Join health coach Julie Ward for a special guided Outdoor Meditation and Labyrinth walk in Ward Park, directly adjacent to the CHWB, and soak in all our surrounding nature has to offer.

q Stroke Support Group Thursday, January 18, 3:30 – 4:30 PM The stroke support group meets once a month to provide support, socialization and education to all stroke survivors, family, and caregivers with guidance from the AdventHealth Winter Park Inpatient Rehab team. RSVP by emailing inpatientrehabcflsupportgroups@adventhealth.com.

0 Pillars of Healthy Living Part 1 & 2 Monday, January 22 & Tuesday, January 30, Noon – 1 PM Join Crosby Wellness Center’s KK Swanson for this two-part series that will walk you through the pillars of healthy living, with specific, research-backed conversations on topics such as nutrition, exercise, mindful living and social health. KK will help you jumpstart your goals for a happier, healthier 2024 and set your intentions for the year ahead.

0 How to Practice Mindfulness & Self-Care Tuesday, January 23, 6 – 7 PM Self-care for children and teenagers may look a lot different than for adults and parents. In this workshop, led by mental health professionals from the Orange County Public Schools CHILL program, you will clearly define what self-care is and the purpose behind it. The CHILL counselors will help you understand your “why” behind self-care and how to support this for yourself, your family, and your children. Please note: this program is intended for parents of children, teens and young adults.

0 Calming Totems Thursday, January 25, 11 – 12:30 PM Calming totems are personalized reminders affirming a quote, mantra or prayer to carry with you throughout your day. Join medical professional and artist Dr. Eileen 13

Hernandez of the Atlantic Center for the Arts for a unique workshop to create your own Calming Totem. We will provide supplies for you to paint and stencil a visual representation of your message of affirmation. Program fee: $5.

0 Dementia Caregiver Connection Thursday, February 1 & March 7, 2 – 3:30 PM When it comes to caregiving, knowledge is power. Don’t miss your opportunity to gain insight on topics every caregiver should know. Walk-ins welcome. RSVP by calling 407-236-9997.

4 Understanding RPE Tuesday, February 6, 6 – 7 PM Have you ever questioned the intensity of your workout? Do you understand how to gauge intensity, outside of monitoring heart rate? If you're searching for another fitness tidbit to add to your "toolkit" or are looking to better manage a disease via exercise, this workshop is for you! Crosby Wellness Center Wellness Navigator Megan Burditt will explain the concept of Rate of Perceived Exertion (RPE) and the insights it provides while exercising.

0 Projective Dreamworks Thursdays, February 8, 15, 22, & 29, 1 – 2:30 PM Are you puzzled by your dreams? With Judy Minear, a projective dream work expert, you’ll unpack the symbolic language of the “theater of the night” over the course of four small group sessions.

0 Art Journaling for Self-Care Wednesday, February 14, 11 AM – 12:30 PM Art Journaling (also called Visual Journaling) is used by students, artists, art therapists and anyone wanting to explore self-expression through mixed media in a journal. In this introductory workshop led by Laura Bohn of the Atlantic Center for the Arts, you will learn how to create an art journal page spread not only for self-care and storytelling but also to explore fun and creative mark making and collage techniques used in mixed media. All supplies provided. Program fee: $10.

4 Strength Training for the Heart Thursday, February 15, 10 – 11 AM Show your heart some love by learning new ways to exercise with Crosby Wellness Center group fitness instructor KK Swanson! Regular strength training is a key component to 14

improving your overall health and wellbeing, and it benefits your muscles and your heart, too.

q Stroke Support Group Thursday, February 15, 3:30 – 4:30 PM The stroke support group meets once a month to provide support, socialization and education to all stroke survivors, family, and caregivers with guidance from the AdventHealth Winter Park Inpatient Rehab team. RSVP by emailing inpatientrehabcflsupportgroups@adventhealth.com.

4 Resistance Training for All Ages Tuesday, February 20, 7 – 8 PM & Tuesday, March 12, 11 AM – Noon Resistance training is one of the most important things you can do for your overall health and wellbeing. Study after study shows it is key to maintaining a healthy weight (even better than cardio!), builds vital bone strength, and improves your flexibility and endurance. Dumbbells can be your best tool for these workouts, but many are intimidated by them. How do you use them? What are some effective but simpleto-follow exercises? Gain confidence while gaining strength in this class led by Crosby Wellness Center group fitness instructor Julie Rooth.

4 CHWB Dance Party

0 Recommitting to Your Goals

Thursday, February 22, 6 – 8 PM

Wednesday, March 6, 1 – 2 PM

Put on your dancing shoes and join us for a fun evening of dancing, prizes and fun! This month, we’re bringing back our popular Heart Month Dance Party to inspire you to shimmy and shake your way to better health. Get ready to move to a mixture of dance styles, led by some of your favorite Crosby instructors.

We are well into the New Year and it’s time to reconnect and recommit to your wellness goals. Join Crosby Wellness Center’s KK Swanson for an empowering and inspirational talk about getting back on track and learn ways to stay motivated.

0 Lunch and Learn: Learning about Child and Adolescent Development Monday, February 26, Noon – 1 PM Healthy development begins at the start of a child's life, and the role of parents is enormous to help shape and support healthy and happy children. Led by counselors from the Orange County Public Schools CHILL program, this educational seminar will provide the opportunity for parents to learn about the different stages of how children grow and develop throughout the span of childhood and adolescence, including emotional, physical, social, and intellectual development. Bring your lunch from home or pick up something from Nourish Coffee Bar + Kitchen on the way in.

4 Introduction to Barre Fitness Tuesday, March 5, 7 – 8 PM Barre is a fitness class that is part strength training, Pilates, Ballet and Balance training. Barre classes are also a great and safe way to work out while keeping joints safe, increasing core strength and balance. No wonder people are addicted to barre! Led by Crosby Wellness Center group exercise instructor Tracy Foust, learn the basics of Barre and feel more confident to start incorporating it in your wellbeing journey.

0 Lunch and Learn: Write Your Way to Wellbeing Thursday, March 7, Noon – 1 PM Maybe it’s time to write a happy ending -- or a new beginning – to your life story. In this interactive workshop with licensed mental health counselor Jill Hamilton Buss, you’ll learn therapeutic journaling techniques that can help you when you are sad, hurt or stuck. Bring your lunch from home or pick something up at Nourish Coffee Bar + Kitchen at the Center for Health & Wellbeing.

0 Weaving Mini-Looms Monday, March 11, 1 – 2:30 PM Creating art is a powerful way to boost your emotional and physical wellbeing. Plus, when you sit in on one of our art programs here at the Center for Health & Wellbeing, you’ll meet a community of other beginners, and it can boost your social wellbeing. In this program, led by teaching artists Liz Kitchens and Ann Goodpasture, you’ll learn to weave using a simple cardboard loom and kitchen yarn to make “mug rug” coasters. Program fee: $10.

at the Crosby Wellness Center Conquer Your Next Workout at the Crosby Wellness Center

The fitness floor at Crosby Wellness Center, the fitness facility inside CHWB, is home to more than 30 fitness machines designed to help you crush your workout for any exercise – leg, arm, back, chest, core, and more. While starting these machines may be intimidating, we encourage all Crosby members to step out of their comfort zone and try the state-of-theart fitness equipment spanning the fitness floor. The images below feature Jair, the Fitness Supervisor at Crosby Wellness Center. Here are four machines that you can use to help conquer your workout.

L E T ’ S TA L K A B O U T F I T N E S S

A How To: Fitness Machines

Abdominal/Crunch Machine When you first approach the abdominal machine, adjust the seat so your abdominal muscles line up with the circular piece on the side of the machine where your elbows lay on the pads. When your seat is in the perfect position, adjust the weight (exhibit A). Adding weight creates tension in the machine and increases the weight you’re crunching. Place your elbows on the cushions and have your hands grasp the handles (exhibit B), then crunch forward while engaging your core and keeping your back on the cushion (exhibit C).

Breathing technique: Breathe in when back at the starting position and exhale as you crunch. Tips: Keep the weight in tension. When you go back to the main starting position after you complete a crunch, don’t release the weight.

Row Machine The rowing machine works your back and latissimus dorsi (lats) muscles. Before beginning the workout, adjust the seat (exhibit D) so it’s in a position where your chest aligns with the pad. Your feet can be placed on either the floor or small bars attached to the machine (exhibit E). Adjust the weight to your liking and place your hands on the handles. Keep your chest proud and out, and against the pad while you pull the handles back towards you and squeeze your shoulder blades together (exhibit F). Breathing technique: Breathe out when you pull back and squeeze your shoulder blades together. Keeping the resistance in the handles, breath in when you return the handles to just before starting position.

Tips: Keep your chest on the pad throughout the entirety of the exercise. Squeeze your shoulder blades together when you pull the handles back and keep your elbows close to your sides.

Seated Leg Press After you step up to the seated leg press, adjust the seat so that your lower back and glutes remain touching the seat and cushion. If any part of your lower back or glutes is not touching the seat, adjust the lever so the chair moves up or down. Adjust the weight to your liking. Your feet can be placed in different locations depending on what muscles you’d like to work. To work your hamstrings, place your feet higher on the platform (exhibit G), and to work your quadriceps (quads), place your feet lower on the platform (exhibit H). Keeping heels flush and toes pointed forward, push through your heels so the seat starts to move upward. Extend your legs fully while keeping a slight bend to the knees (exhibit I). When continuing repetitions, do not fully release the weight back at the starting position – keep tension in the seat. Breathing technique: When you push your legs and the chair starts to move up, breathe out. When you bring your legs back to the starting position (keeping tension in the weight and not releasing it), breathe in. 18

Tips: Keep your core engaged for extra stability and don’t lock your knees.

Chest Press When you sit in the seat, make sure that the handles line up with your chest. If your chest is not in line with the handles, stand up and adjust the seat height. This machine has three arm/handle settings. Number 1 is the farthest back and the most challenging setting, number 2 is the average setting, and number 3 is the farthest forward setting and the easiest (exhibit J). Keep your chest out and proud, hands on the handles, and looking forward (exhibit K), begin to push the handles forward. Breathing technique: Breathe out when you push the handles forward and breathe in when you come back to the starting position.

Tips: Keep your elbows at a 45-degree angle to protect your shoulders and have the handles in line with your chest.

Maximize your Workouts in the new CHWB Stretch & Recovery Area Building muscle and aerobic capacity is just a part of the journey toward improved fitness. Being intentional about what you do pre- and post-workout is important, too. The new CHWB Stretch and Recovery Area is designed to help you do just that.

Spending time in the new CHWB Stretch & Recovery Area can: - Improve your workout performance - Decrease your risk of injuries - Help your joints move through their full range of motion - Increase muscle blood flow - Enable your muscles to work most effectively - Improve your ability to do daily activities - Reduce stress and increase relaxation

L E T ’ S TA L K M E D I C I N E

Knowing the Signs and Symptoms of Gynecologic Cancers

At AdventHealth, our physicians specializing in gynecologic cancers are skilled in advanced minimally invasive surgery, as well as more advanced procedures for progressive diseases. As with other types of cancers, early detection is the key to beating the disease. Knowing the signs and symptoms to look out for, and following up on annual screenings, can help save your life.

Types of Gynecologic Cancer

Uterine Cancer

A cancer that starts in a woman’s reproductive organs is considered gynecologic cancer, of which there are five main types:

Uterine cancer begins in the uterus, and the uterus is the organ in a woman’s pelvis where a baby grows if she becomes pregnant.

Cervical Cancer

Vaginal Cancer

This type of cancer begins in a woman’s cervix — the lower, narrow end of the uterus.

The hollow, tube-like channel between the bottom of the uterus and the outside of the body is called the vagina, where vaginal cancer begins.

Ovarian Cancer On each side of the uterus there are ovaries, and this type of cancer begins there.

Vulvar Cancer Vulvar cancer initiates in the vulva, which is the outer part of a woman’s genital organs.

Signs and Symptoms While many signs and symptoms of gynecologic cancer can overlap, it’s important to know the warning signs that may require medical attention. If you have any of the symptoms listed below for more than two weeks or if you have abnormal bleeding, please see your OB/GYN immediately.

Symptoms Abnormal vaginal discharge

Cervical Cancer

Ovarian Cancer

Uterine Cancer

Pelvic pain or pressure

Abdominal or back pain

Bloating

Changes in bathroom habits

Vaginal Cancer

Vulvar Cancer

X X

Itching or burning

Changes in vulvar color or skin

Abnormal vaginal bleeding

Risk Factors and Screening Options According to the Centers for Disease Control and Prevention (CDC), there is no way to know for sure if you will get a gynecologic cancer. Up to 25% of ovarian cancer diagnoses are found to be hereditary, meaning there is a family history. So, if there are links to ovarian cancer in your family, it’s especially important to regularly follow up with your care provider and make them aware of the family link. Some gynecologic cancers are caused by the human papillomavirus, also known as HPV. HPV is a common sexually transmitted infection that about 42 million Americans currently have, but there is no way to know which people who have HPV will develop cancer later on. The HPV vaccine is recommended for preteens (aged 11 to 12) and it prevents new HPV infections, as well as protects against the types of HPV that most often cause cervical, vaginal and vulvar cancer.

Annual Wellness Visit Women are also encouraged to get regular Pap tests at their OB/GYN office. Cervical cancer can be detected by a Pap test and help your care provider find any precancerous cells or cancerous cells, so you know if any next steps for treatment are necessary. In addition to regular Pap tests, women should also get a pelvic exam. While the Pap test screens for cervical cancer, a full pelvic exam can give you and your physician insight on any other potential malignancies, like ovarian cancer or other cancers and conditions. Whatever your diagnosis may be, the key to successful outcomes is early detection.

We’re Ready When You’re Ready Our physicians are here and ready to help you take proactive steps for cancer prevention and treatment. And it’s our hope that you have peace of mind knowing we’ve taken measures to help keep you safe when you visit us.

To find cancer care close to home, visit AdventHealthCancerInstitute.com 21

AdventHealth Orlando is Central Florida’s only nationally ranked cancer leader.

Central Florida’s Cancer Care Leader At AdventHealth, we’re committed to winning the fight against cancer. Our world-renowned physicians and surgeons provide innovative cancer care through leading clinical research. With us, you have a dedicated team of experts by your side, and you never have to face a challenge alone. This is the incomparable human spirit.

Find care at AdventHealthCancerInstitute.com. 22 23-CFDS-08301

menu highlight SUPERFOOD POWER BOWL Vitamin-rich and nurtrient-packed with plant based ingredients, our Superfood Power Bowl is delicious and nutritious. Nourish your body this new year with this signature item, or with any of the other salads, soups, sandwiches or smoothies that await you at Nourish Cofee Bar + Kitchen.

Cherry Tomatoes Wonderfull source of Vitamin C + Lycopene

Broccoli Rich in antioxidants

RED BELL PEPPER Excellent source of Vitamin C + Vitamin A

Cucumbers High in nutrients, containts antioxidants + promotes hydration

EDAMAME Good source of soy protein

Black beans Can aid in blood sugar regulation, eye + heart health, + weight control

RED QUINOA High in fiber, vitamins, minerals, antioxidants, & a great source of protein

TOFU

Orzo

CHICKPEAs

Nourishing carbohydrate energy source

Rich in plant protein + may keep you feeling full

Great source of protein + healthy fat

2005 Mizell Avenue, Winter Park, FL 32792 | nourishchwb.com | Open Mon - Fri 8 AM - 8 PM

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2005 Mizell Avenue, Winter Park, FL 32792 Just Two Blocks South of Aloma Avenue YourHealthandWellbeing.org (407) 644-2492

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