Wellspring
About The Cover
With its bright and delicious flavor, mango salsa isn’t just a sweet summertime treat to enjoy with chips or as a topper to your favorite burger or fresh fish. Mango salsa is a plantpacked powerhouse low on carbs and fat, and rich in calcium, Vitamin A, Vitamin C, and minerals. Head to page 15 for Allison Harrell’s take on mango salsa, a dish she prepared and served recently during a “Food as Medicine” cooking class focused on helping participants transition to a plantpowered lifestyle. Bon appétit!
Table of Content
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ReCenter Yourself: Finding Your Healthy Place
Learn about our Wholeness, Fitness, and Medicine programs and services that inspire your healthiest you.
Notes of Gratitude
Regularly practicing gratitude is a powerful tool for fostering resilience and supporting mental health. See how our Center for Health & Wellbeing community recently practiced gratitude together during Mental Health Awareness Month.
Introducing wellTogether: a New Program Designed to Help You Get Healthy and Live Well
During an eight-week intensive, the wellTogether program offers a clinically integrated approach to sustainable, long-term health improvement through a focus on three Pillars: fitness, behavior change, and nutrition. Find out more from wellTogether’s director, Dr. Trevor Hicks.
Community Education Listings
Browse our upcoming slate of Wholeness, Fitness, and Medicine programs – all open to the public, and many of them free.
Tips & Tricks for a Healthier Day at Work with KK Swanson
Having a hard time sticking to your healthy habits during the Monday – Friday marathon? Crosby Wellness Center’s KK Swanson shares her tips to stick with it, no matter the challenges the workday throws at you.
Women’s Health Screenings for Your To-Do List
Most of our to-do lists are growing longer by the day, but taking care of yourself — and protecting your long-term health — should always be a priority. Here’s how, from the team at AdventHealth.
The Center for Health & Wellbeing is a partnership between the Winter Park Health Foundation and AdventHealth.
ReCenter Yourself
Life 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 invited to relax, learn, re-energize and center yourself.
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.
NOTES OF Gratitude
Gratitude is more than just feeling thankful, it’s about appreciating all of the positive experiences in our lives. Regularly practicing gratitude is a powerful tool for fostering resilience and supporting mental health. Keep reading for some gratitude notes written by members from our CHWB community.
I am grateful my cancer is in check and I can come to this wonderful wellness center.
I am grateful to be alive and experience all the love and light of the people in my life.
I am grateful that I get to spend time with my father every week. What a treasure it is - the gift of time.
Thank you for this beautiful space.
• Health and wellness programs designed to give you the tools to improve your quality of life
• Cooking classes and tastings that showcase food as preventive medicine
• Nourish Coffee Bar + Kitchen, serving healthy and delicious selections, plus coffee, smoothies and snacks
• Public spaces for work and play
• A variety of lush, tranquil gardens
Wholeness Fitness Medicine
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
• Group exercise classes, and private and group lessons in the Pilates Reformer Studio
• Active medical oversight of facility programming
• Personal training from certified and licensed staff
• 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.
Renowned AdventHealth physicians offer a full range of health services, including:
• Chronic condition management
• Medically assisted weight-loss programs
• Sports medicine and rehab, and more
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.
I am grateful that the CHWB allows me to share my passion: mindfulness and meditation and sharing
techniques to reduce stress. Love being here!!
I am grateful for the docs who help my grandma with Type 1 Diabetes.
Thanks for helping me become cancer free!
I am grateful for Veronica, Julie, Beth, KK, Jacob and to all the great instructors at Crosby!
I'm grateful for my amazing co-worker teacher Ashely, I could not have made it through this year without her.
I am grateful for connection and for the space for it to happen.
I am grateful to God for 10 years of cancer survivorship!
Write down an experience, place, or something for which you’re grateful using the space below, and when you’re feeling down, open Wellspring to this page to read gratitude notes from the community and yourself for when you need a reminder of positive moments.
During an eight-week intensive, the new wellTogether program offers a clinically integrated approach to sustainable, long-term health improvement through a focus on three Pillars: fitness, behavior change, and nutrition. Working with experts in each Pillar to provide a personalized and supportive experience, wellTogether includes pre- and post-program assessments that can be shared with your clinician for a holistic perspective on health transformations and for coordination of follow-up care. A community health initiative of the Winter Park Health Foundation (WPHF), wellTogether is hosted at the Center for Health & Wellbeing.
We sat down with Dr. Trevor Hicks, WPHF’s Senior Director of Clinical Integration and coordinator of the wellTogether initiative, to learn more about why this program is uniquely positioned to help community members transform their health.
There are a lot of health improvement programs on the market. What makes the wellTogether program unique?
Dr. Hicks: When we were in the original planning phases of wellTogether, I was doing a lot of research to help us design a program based on the most important components of whole-person health. Of course, there are many of programs that focus on getting you exercising, on what you're eating, on what you're putting into your body. But the missing piece of those programs for us – and what I truly believe is the glue that holds our program together – was a focus on mental health and behavioral modification that can create a foundation of sustainable, effective healthy habits. That’s why one of our three pillars of wellTogether is behavior change. From sleep habits to stress management and mindfulness work, the behavior modification that happens during wellTogether’s eight weeks is the secret sauce of why this program works.
How do the three pillars of wellTogether –Fitness, Behavior Change, and Nutrition –work together to impact participants’ whole-person health?
Dr. Hicks: The effective and comprehensive approach to wellTogether starts with our partners. On this wellTogether team are registered dietitians, licensed mental health counselors, Exercise physiologists, personal trainers, physical therapists, and chefs who all work together in a coordinated fashion that is unlike any other health improvement program available. When you join wellTogether, you get access to this roster of healthcare professionals who are invested in your success, and who collaborate with each other to provide the support and education you need to make the most of your time in the program.
for those with a diagnosis. Those pathways are also for those people who are trying to prevent diabetes or a cardiovascular condition – aren’t we all? And our third pathway, Prevention & Wellness, is a more general pathway that focuses on helping participants acquire healthy habits and skills that aid in avoiding chronic disease and injury and maintaining quality of life in aging. Ultimately, this program is about people wanting to put in the work for themselves. It's not just a quick gimmick. It's not a quick fix. wellTogether is about people being willing to look inside themselves and commit to making some changes for their health and wellbeing. And it’s designed to do that in small steps.
Can you share more about the “together” of wellTogether?
Dr. Hicks: The together in wellTogether is a double entendre. Of course, it calls to how the program is oriented – that the Pillars work symbiotically to spur the creation of healthy habits and in turn, health transformation. But it also references the group aspect of the program. Let’s say you’re all in, and you are arming yourself with knowledge and practical skills, and you’ve created relationships with the healthcare professionals who are a part of the program... what makes wellTogether so special is that in addition to those very impactful benefits, wellTogether also provides a community of likeminded people who move together through the eight weeks. We cap our pathway groups at 20, so very realistically you could form new relationships and strong bonds with 19 people. You’ll have those friends and partners to lean on, to form support groups with and to hold you accountable – during the eight weeks of the program and after.
I’m interested! Where do I go to learn more?
Fitness
Exercise is medicine Behavior Change Change starts with the brain. Nutrition Eat well, feel well.
How do I know if I am a good fit for wellTogether?
Dr. Hicks: My message to anyone interested in the program is this: no matter your health concern or challenge, wellTogether is a fit for you. Yes, we have our diabetes and heart health pathways, which are more disease-specific, but they are not only
Dr. Hicks: I host regular information sessions during which I cover the program’s curriculum and schedule and discuss the fees related to participation. This is the time to ask any questions and to confirm your commitment to the program. You can sign up for one of those information sessions at wphf.org/wellTogether, where you can also learn more about wellTogether. Pathway groups launch every eight to ten weeks, so we are ready to have you when you are ready to jump in. We will look forward to welcoming you!
For more information about wellTogether and to sign up for an upcoming information session, please visit www.wphf.org/wellTogether.
Community Education PROGRAMS
3 Dementia Caregiver Connection
Thursday, August 1 & September 5, 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. At the August session, we’ll be covering Asset Protection for long-term care, Medicaid, and Veterans benefits. Learn how to factor in your loved ones' healthcare needs when searching for senior living and the benefits of a senior living advisor. In September, learn strategies for caring for those with dementia at home. Walk-ins welcome. RSVP by calling (407) 236-9997.
3 Infant/Child CPR
Thursday, August 1 & September 12, 6 – 8 PM
You’ve covered all the basics about caring for baby. Now, learn how to save your baby’s life should s/he 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.
3 AdventHealth Baby Bunch
Every Monday, 10:30 AM – Noon
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 aged from newborn to 12 months old.
3 Movement as Medicine
Tuesdays, August 6 & 20, September 3 & 17, 2 – 3 PM
In this demonstration-style cooking program, she will be making (and you will be sampling) the following recipes: Chickpea & Quinoa Bowl; Lemony Lentils with Roasted Chicken; and Salmon Cakes & Quinoa Salad. Program fee: $35.
0 Optimizing Performance through Relational Energetics and Communication
Tuesday, August 13, 1- 2:30 PM
Join us for a transformative workshop, "Optimizing Performance through Relational Energetics and Communication," where Stephanie Veraghen, a certified life coach and HeartMath® Resilience trainer, will guide you in mastering the art of effective communication in both personal and professional relationships.
3 Acupuncture Screenings
Wednesday, August 14, 10:30 AM – Noon
Acupuncture is a safe, painless, and effective way to address a wide variety of medical problems, including pain, arthritis, stress, anxiety, digestive issues, and more. Carefully selected acupuncture points promote natural healing by enhancing recuperative power, immunity, physical, and emotional health. Stop by the Healthy Living Experience and learn more about acupuncture from the team at AdventHealth Sports Med & Rehab. No advance registration required.
0 Fresh Flavors with Allison: Game Day Favorites
Wednesday, August 14, 11 AM – 12:30 PM
3 Stroke Support Group
Thursday, August 15 & September 19, 3:30 – 4:30 PM
The stroke support group meets once a month to provide support, socialization, and education to all stroke survivors, families, and caregivers with guidance from the AdventHealth Winter Park Inpatient Rehab team. RSVP by emailing inpatientrehabcflsupportgroups@adventhealth.com.
3 Walk with a Doc
Thursday, August 15 & September 19, 5:30 – 6:15 PM
Bring your friends or come solo and enjoy a 45-minute walk with a doc through beautiful Winter Park. AdventHealth Physicians and health care professionals are on hand to offer support and answer questions you have about your health. It’s a great way to exercise, get connected to reliable health information and meet new friends. Program is hosted rain or shine, no RSVP needed. Walk-ups welcome! Call (407) 619 0410 for more information. This program is presented by AdventHealth.
3 Bloodmobile
Tuesday, August 20 & September 17, 8 AM – 4 PM
Make a difference and donate blood! The AdventHealth Bloodmobile will be parked outside CHWB. All donations help local AdventHealth patients. No appointment necessary.
0 Guided Meditation
Tuesday, August 20, 10 – 11
AM
AUGUST - SEPTEMBER
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. 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 -and are free or low-cost.
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
0 Cooking with Collette: Mediterranean Diet: Make-Ahead Lunches
Wednesday, August 7, 11 AM – 12:30 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, this time to help you become a make-ahead lunch master!
Are you ready for some football? Football season is finally back, and it’s that time of year again for fun gatherings and delicious treats. You don’t have to throw your health goals out the window just because you have a party to watch the game. Allison Harrell, Registered Dietitian and Culinary Medicine Specialist, will share some tasty meals and appetizers that won't make you feel guilty the next day, including Golden Queso with Chips and more. Program fee: $35.
4 Summer Stretch
Thursday, August 15, 3 – 4 PM
Join Studio K dance instructor Tara Smartnick for a class that focuses on deep, focused stretching while blending additional principles from Yoga, Pilates, and Meditation. This Deep Stretch class is perfect for all levels to let go of the stress of the day while listening to classic summer hits. Please bring your own yoga mat.
According to the Mayo Clinic, meditation can give you a sense of calm, peace and balance that can benefit your emotional wellbeing and overall health. If you’ve been wanting to try meditation but you’re not sure how to get started, this deep guided meditation session is just for you. Certified ACE health coach Julie Ward will be your guide as you learn to listen to your inner voice to get clarity, insight and direction.
0 Food as Medicine: Eat Plants, Feel Whole
Wednesday, August 21, 11 AM – 12:30 PM
Join us in-person or watch along live online for a special Food as Medicine cooking program, focused on whole food plant proteins, featuring culinary medicine specialist Allison Harrell and AdventhHealth family medicine physician George Guthrie, MD, author of “Eat Plants Feel Whole.” Program fee of $35 to attend in-person; webinar free.
0 Neurographic Art
Thursday, August 22, 10 – 11:30 AM
Did you know “doodling” is really good for your brain?
Neurographic art exercises both the logical and creative parts of the brain, and those who’ve learned this scientifically proven technique often find it to be a beneficial meditative, mindful practice. In this class, you’ll see examples of neurographic art and teaching artist Ann Goodpasture will guide you through creating your own works of art. No previous drawing experience is necessary.
0 Singin’ for Parkinson’s
Wednesdays, August 28, September 4, 11, 18 and 25, 12:30 – 1:30 PM
Experience the uplifting power of Singin' for Parkinson's, a group that goes beyond singing, offering a warm and welcoming space for anyone with Parkinson's disease or other movement disorders. Facilitated by Ashley Lewis, a Board-Certified Neurologic Music Therapist at CFCArts, you will connect with others, discover new skills, and let your favorite songs become a source of joy and improvement for Parkinson's and movement disorders symptoms. Embark on this multi-week series where you're encouraged to attend all sessions or join whenever it suits your rhythm.
4 Outdoor Yoga Series: Yoga for Happiness
Tuesday, August 27, 9 – 10 AM
Join Crosby Wellness Center yoga instructor Becca Schmidt, E-RYT500/YACEP, for an hour of endorphin-boosting outdoor yoga. We’ll explore a style of yoga called Lila Yoga, which emphasizes joy, play and optimism. Bring your brightly-colored beach towel, wear your happiest T-shirt and bring your reusable water bottle covered in silly stickers.
0 Cooking with Collette: Homemade Pastas
Wednesday, September 4, 11 AM – 12:30 PM
Back by popular demand! This spring, Chef Collette Keller introduced her Homemade Pasta series and she's back with two new pasta shapes and sauces. Join Chef Collette in the CHWB Nutrition Theatre where she’ll be preparing (and you’ll be sampling) two types of fresh pasta and homemade sauces: Gnocchi alla Vodka and Orecchiette with Lemon, Mint and Peas. Program fee: $35.
0 The REST of Your Life
Thursday, September 5, 6 – 8 PM
It’s official -- good sleep isn’t a luxury, it’s a necessity.
However, knowing you need to get enough sleep isn’t enough to accomplish what can sometimes feel like a futile goal. This course, led by AdventHealth educator and Certified Corporate Wellness Specialist Lisa Davis, will give you the latest discoveries in sleep medicine, equip you with dozens of strategies to combat common sleep thieves, and help you create a personal action plan to take control of your rest.
0 Basics of Pointed Pen Calligraphy
Tuesday, September 10, 11 AM – 12:30 PM
Ever watch a calligrapher write and think, “I wish I could do that!” Get ready to be impressed with yourself! Under the careful guidance of calligrapher Jana Ricci, you will soon learn to flourish with style. You will learn the basic strokes and in no time, you will be making your own cards, gifts and other special projects. Your $15 program fee includes all the materials you’ll need for this class and to get started on your own calligraphy journey.
0 Food as Medicine: A Nourishing Approach for Prostate Health
Thursday, September 12, 11 AM – 12:30 PM
Join us in-person or watch along live online for a special Food as Medicine cooking program focused on prostate health, featuring culinary medicine specialist Allison Harrell and AdventHealth urologist Justin Emtage, MD. Allison will be working with ingredients proven to boost prostate health, including a recipe for Gochujang Tomato Tofu Over Rice. Program fee of $35 to attend in-person; webinar free.
0 Normalizing Blood Pressure with Diet and Lifestyle
Tuesday, September 17, 6 – 7 PM
Did you know 1 in 3 adults in the U.S. suffers from high blood pressure as they age? Focusing on certain diet and lifestyle factors can lower your risk of developing hypertension, and if you already suffer from high blood pressure, can decrease (or even eliminate) your need for blood pressure medication. In this class, Laura Varich, MD, a certified lifestyle medicine physician, will share practical lifestyle tips to start improving your blood pressure today, including a sampling of ingredients that contribute to lower blood pressure. Program fee: $10.
0 Cooking with Collette: Fall Salads
Wednesday, September 18, 11 AM – 12:30 PM
The calendar may say it’s nearly officially fall, but we Floridians know the heat isn’t going anywhere any time soon.
When it’s still too hot for a hot meal, learn how to make a salad worthy of center stage on your kitchen table. Chef Collette Keller will teach you the different components of making a great salad that won't be boring and will tantalize your taste buds. She will be making (and you will be sampling) the following recipes: The Harvest Salad; The Farmer Salad; and The Garden Salad. Program fee: $35.
3 PT Screenings
Thursday, September 19, 10 AM – Noon
Most people in the U.S. will suffer from some sort of muscle or joint pain in their lifetime. With these screenings, an AdventHealth Sports Med and Rehab licensed physical therapist will be able to do a quick assessment of any areas causing aches or pains and help you understand what is causing the pain. The PT will also show you some stretches or exercises to help relieve the pain. These screenings can help address problems before they become more severe and help prevent them from requiring more extensive treatment. No advance registration required.
4 Line Dancing
Thursday, September 19, 7 – 8 PM
There’s a reason line dancing has endured as one of the most popular dance styles. It’s a great workout and it’s a great time! With Crosby Wellness Center group exercise instructor Bethany Mikesell leading the way, you’ll be challenged as you learn basic steps and put them together to form patterns that will have you dancing to great music in the company of friends.
4 Functional Fitness
Monday, September 23, 3 – 4 PM
Functional fitness prepares your body for the years ahead. Don't lift weights just to look good. Lift weights so when you're older you can get off the toilet (squat), walk up the stairs (lunges) and carry groceries (farmers carries). Lift so you can pick up your kids and grandkids. With Crosby Wellness Center’s Julie Rooth as your guide, learn how to stay fit for life!
0 Fresh Flavors with Allison: Foods that Improve Your Mood
Tuesday, September 24, 11 AM – 12:30 PM
Did you know there are certain foods that can actually increase your happiness and boost your mood? No, we’re not talking about a pint of your favorite ice cream (although, we’re also not saying that can’t help from time to time!). Mother
Nature has supplied us with a fresh bounty of delicious produce that can have powerful, mood-boosting effects on your mind. In this class, culinary medicine specialist Allison Harrell will show you how to feed your body and soul with the following dishes: Lentil Stuffed Peppers and Summer Salad with Lemon Vinaigrette. Program fee: $35.
3 Turning Around Chronic Disease
Tuesday, September 24, 1 – 2 PM
What is the cause of the current “epidemic of chronic disease?” And what can we do to protect our health? In this class, led by certified lifestyle medicine physician Laura Varich, MD, we will uncover the answers to these questions as Dr. Varich leads you through an exploration of the factors that launched (and continue to propagate) this epidemic, as well as the lifestyle moves that can battle it.
Falls
Dr. Paul Lam, director of Tai Chi for Health Institute, returns to CHWB!
Internationally renowned Australian physician Dr. Paul Lam, director of Tai Chi for Health Institute and creator of a number of Tai Chi for Health programs that have improved the health and wellness of millions of people, returns to CHWB to share more about the incredible benefits of the ancient Chinese practice. Program hosted by Winter Park Health Foundation and Senior Resource Alliance.
More details to come; check our website for the latest updates.
There’s just something about the back-to-school season that re-ignites a love of learning new things in “kids” of all ages. As students hit the classrooms again, join us here at CHWB for some lifelong learning programs that aim to teach you a new thing or two, and, in the process, inspire healthy habits. Now that’s using your noggin!
The ABC’s of Aromatherapy
Tuesday, August 6, 1 – 2:30 PM
Essential oils are complex aromatic compounds that can play a vital role in your wellness journey. In this class, led by retired registered nurse Judy Minear, you’ll learn how to safely incorporate essential oils to suit your health and wellbeing goals.
Composting 101
Thursday, August 8, 11 AM – Noon
Whether you’re seeking to improve your environmental footprint or create rich soil for your garden beds, this program is for you. This workshop is led by Kellie Antonowicz, Director of Education at IDEAS for Us, a grassroots environmental non-profit organization. By the end of the program, you will learn the basics of composting and discover different methods to get started.
Intro to Flexibility
Thursday, August 8, 3 – 4 PM
What is the difference between flexibility, agility and mobility? Using yoga as a base, Crosby Wellness Center yoga instructor Becca Schmidt, E-RYT500/YACEP, will guide you through a practice that will explore the three terms with a focus on some of the best methods for increasing flexibility. Please bring your own yoga mat.
Intro to Dumbbells
Tuesday, August 20, 11 AM – Noon
Study after study shows strength training 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. Gain confidence while gaining strength in this class led by Crosby Wellness Center group fitness instructor Julie Rooth. Please bring your own yoga mat.
Family Fun Night: Back to School
Wednesday, August 21, 4 – 6 PM
The Winter Park Health Foundation and the CHILL program, which provides counseling services at Orange County Public Schools, invite you Family Fun Night: Back to School at CHWB. Join us for an evening filled with games, activities and fun designed to improve your family’s mental, emotional and physical health and wellbeing. Light refreshments to be served.
CHWB Book Club
Thursday, August 22, 2 – 3 PM
We’re excited to announce the CHWB Book Club is back!
For our August Book Club selection, we will be reading and discussing “Late Migrations” by Margaret Renkl. Published in 2019 and available in paperback, this beautifully written memoir combines themes of family relationships and the natural world in which we all live. The CHWB Book Club discussions are led by Dr. Annette Kelly, an avid reader and founder and recently retired Board President of Neighbors Network.
Self-Care September
Harnessing the Power of Personality
Thursday, August 29 and Tuesday, September 3, 3 – 4:30 PM
One of the biggest stressors in our lives is conflicts with those we’re closest to, especially when we have opposite personalities. One of the best ways to care for yourself is to learn how to effectively communicate with others. In this two-part interactive course, led by licensed mental health counselor Alison Issen, jump in and explore your personality type and temperament and how to harness it to better understand yourself and others.
Pillars of Healthy Living
Tuesday, September 3, Noon – 1 PM
Join Crosby Wellness Center’s KK Swanson for this in-depth workshop 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 finishing 2024 stronger, healthier and happier, and with her tips and techniques in place, you’ll get a head start for the year ahead.
Self-Care Skills
Thursday, September 5, Noon – 1 PM
Self-care isn’t selfish; it’s an essential practice for each and every one of us. As our needs change, the skills utilized may need to shift as well. In honor of Self-Care September, we invite you to join Shainna Ali, Ph.D., a mental health counselor, for a workshop designed to teach you actionable, research-based methods to tailor your self-care and cultivate wellbeing. We invite you to bring a packed lunch from home or pick something up from Nourish Coffee Bar + Kitchen at the Center for Health & Wellbeing on your way into the program.
Crystal Bowl Sound Meditation for Community + Connection
September is Self–Care Awareness
Month, an annual reminder of the importance of taking care of ourselves and prioritizing our mental wellbeing. As we head into what is typically a stressful and busy time of year, we encourage you to put on your own air mask and center yourself for weeks and months ahead. These programs are specifically designed and curated to help you get started.
Mondays, September 9, 16, and 30, 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: the first class of each month is free, providing an opportunity for all to experience mindfulness and meditation, but subsequent classes include a $5 program fee.
Increasing Attention & Reducing Stress
Tuesday, September 17, 3 – 4 PM
In this workshop, licensed mental health counselor Jill Hamilton Buss will share strategies to strengthen your ability to focus in a world vying for your attention, which will help reduce your stress and increase your ability to pay attention to the things that matter most to you.
Building and Sustaining Resilience By Using Your Intuition
Wednesday, September 18, 11 AM – 12:30 PM
Life's challenges are inevitable, but how we respond to them shapes our future. Equip yourself with the tools to build resilience and harness your intuition for a more composed, innovative, and resilient life. Led by expert resilience trainer Stephanie Veraghen, in this engaging session you’ll learn how to unlock the power of your intuition and build lasting resilience.
Laughter Yoga
Monday, September 30, 3 – 4 PM
Join certified Laughter Yoga teacher Dana Kaplan in this program focused on helping your body create feel-good hormones using a gentle form of exercise combining breathing techniques from yoga with laughter exercises.
Makes 6 servings
INGREDIENTS:
- 3 ripe mangos, diced
- 1 medium red bell pepper, chopped
- 1/2 cup chopped red onion
- 1/4 cup packed fresh cilantro leaves, chopped
- 1 jalapeño, seeded and minced
- 1 large lime, juiced (about 1/4 cup lime juice)
- 1/8 to 1/4 teaspoon salt, to taste
INSTRUCTIONS:
STEP 1:
In a serving bowl, combine the prepared mango, bell pepper, onion, cilantro and jalapeño. Drizzle with the juice of one lime.
STEP 2:
Using a large spoon, stir the ingredients together. Season to taste with salt, and stir again. For best flavor, let the salsa rest for 10 minutes or longer.
STEP 3:
Serve with the Chipotle sofritas, chips, or veggies.
Wednesday, August 7, 3 -7 PM
Sip & Shop at the Commons Co-Op!
Tips & Tricks for a Healthier Day at Work
with KK Swanson
2005 Mizell Avenue, Winter Park, FL 32792
Enjoy a mocktail while you browse from more than 40 local vendors selling hand-made, specially crafted self-care items, gift baskets, back to school necessities, essential oils, plants, honey, and more!
live music from 4 - 6 PM
Enjoy a complimentary mocktail while you shop. Whilesupplieslast.
Life, at times, can feel overwhelmingly busy. Our days are filled with commutes, meetings, errands, and more. When our schedules fill, sometimes it’s hard to know where everything fits and our health can fall by the wayside. The good news is that there are practices we can add to our routines to make our days overall healthier, despite our full to-do list. Let’s talk about what to pack in our lunches and how to plan our workouts ahead of time for a calmer, more healthcentered life.
It’s crucial that we eat nutrition-packed meals for many reasons such as improved mental focus, sustained energy levels, and the ability to fight off illnesses. With many options and little time, it can feel challenging to know where to start when it comes to packing our lunch for the day. To break it down simply, we want to aim to pack a carbohydrate, fat, and protein in our lunch for a well-balanced meal. As stated above, these macronutrients work together to not only keep us full throughout the day but also increase both our mental and physical energy. There are many examples of these foods, so let’s talk about ways to build a simple, well-rounded lunch.
Carbohydrates provide us with energy and examples of these include fruits, whole grains, and brown rice.
Fats, when paired with carbohydrates, can help sustain our blood sugar levels and aid in nutrient absorption. Examples of healthy fats include avocados, nuts, and yogurt. In addition to a carbohydrate/fat combination, adding protein to your lunch will help keep you full throughout the day. Lean meats, quinoa, and hard-boiled eggs are protein-packed foods that are quick and easy for lunches at work. Did you forget to pack your lunch for the day? It’s a good idea to have a few healthy, local takeout options that can be your go-to when you’re in a pinch!
Nutrition plays a key role in our overall health, and pairing this with an exercise program makes for an optimal wellness routine. After a busy day at work, sometimes working out is the last thing we want to do! But we also must keep in mind that exercise has many benefits that help our productivity levels. For example, exercise is shown to not only help us focus but also help regulate our sleep cycles. Working out also helps decrease our stress levels and improves our mood. Sounds pretty important right? One tip for a healthier day at work is to plan our exercise schedule ahead of time. Choose certain days of the week that feel more doable to work out - possibly a day when you’re working from home or have generally fewer meetings. Once you determine the number of days you are likely able to work out, write down an idea of what you are going to do for your exercise whether that is strength training, going for a walk, or stretching. Remember, every little bit counts, so even if you have a quick 10 minutes for a walk or stretch, your body will thank you! It’s also important to make note of what time of day - whether it be morning, afternoon, or evening - where we are most energetic and plan our workout schedule accordingly.
There are seasons of life that feel busier than others. When life gets overwhelming it’s crucial to have these practices as habits so our health can continue to be a priority. Eating a well-rounded lunch at work containing all three macronutrients as well as planning our workout routine ahead of time will make for an overall healthier lifestyle and productive workday.
Katelynn Swanson, aka KK, has been active in the fitness industry for over 12 years. KK attended the University of Florida and earned her Bachelor’s and Master’s in exercise science. KK specializes in strength training, weight loss, and nutrition education and is a Fitness Specialist at the Crosby Wellness Center and a regular presenter of fitness Community Education Programs at the Center for Health & Wellbeing.
Scan the QR code for a calendar of KK's Community Education Programs.
Women’s Health Screenings for Your To-Do List
Most of our to-do lists are growing longer by the day, but taking care of yourself — and protecting your longterm health — should always be a priority. Your body deserves your time and attention, and we’re here to help you feel healthier for longer.
Regular screenings are essential for maintaining your overall health. Some can help identify concerns early, and others allow you to work with your doctor on a customized care plan to help you stay well and feel whole.
Well-Woman Exam
A well-woman exam is a yearly checkup performed by either your primary care physician or your OB/GYN. This annual screening is a great time to catch up with your care provider to review your medical and family history and share any changes with your body over the last year.
During the well-woman exam, your provider may perform a clinical breast exam, a pelvic examination and a Pap test (also called a Pap smear). Additional testing may be suggested. If you’ve had a hysterectomy, it's still recommended that you have a pelvic exam every three to five years, even if you’ve never had an abnormal result.
Mammogram
A mammogram is a screening used to look for signs of breast cancer, like tumors. Mammogram technology has come a long way in recent years and is now available in 3D. 3D mammograms and other imaging techniques like ultrasound and MRI are generally only required if your care provider needs to further investigate a tumor, cysts or dense breast tissue.
Colorectal Screening
Colorectal screening is used to determine the presence of any cancerous or precancerous cells in your lower digestive tract.
It generally involves a colonoscopy and the use of sedatives to help you feel comfortable during the process.
Typically, regular colorectal screenings should begin at age 45, but may be recommended sooner if you have risk factors such as a family history of colorectal cancer.
Blood Pressure: Know Your Numbers
Knowing your numbers is essential for maintaining good heart health because it allows you to know what changes you need to make or what to keep doing right.
It’s recommended that you start checking your blood pressure regularly starting at age 18. Tracking your lipid panel is also important; this includes your total cholesterol, HDL, LDL and lipids.
If your blood pressure is elevated, you should seek medical care and contact your provider. If you don’t have an established provider, we can assist you in getting established with a primary care physician or specialist.
Taking Charge of Your Whole-Person Health
When it comes to your health, don’t wait to get care. We’re dedicated to providing women with the highest possible level of care, including offering a trusted team for your unique health journey.
make it easy. Please call (407) 720-5191 to connect with one of our Women’s Health Navigators or visit HerHealthNavigator.com.
CONTACT INFO
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YourHealthandWellbeing.org (407) 644-2492
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