East Coast Health & Wellness _ Spring/Summer Issue 2022 by EastCoastHealthAndWellness

Spring/Summer 2022

2 cups oat flour (blend oats in blender t 1.5 tsp baking soda ½ tsp salt 1 cup blueberries 2 tsps vanilla 2/3 cup pure maple syrup 1/2 cup coconut oil, melted 4 eggs (or vegan egg)

Publisherś Note & Contributors

Flowers & Bees go hand-in-hand by Lin Drechsler

Community Farmers Market, St. Augustine

How Does Stress Affect Your Health by Anne Andrews

Mix together wet ingredients, then add in dry in until smooth. Add in blueberries and lightly mix batter into a lined muffin pan, then bake at 350° Let cool for 15 minutes, then enjo

Summ

Gluten Free, V

10. Words from the Heart by Debbie Sheme 12. Little Lights that Shine by Carolyn Smallwood 14. The Local Refillery by Norah Sutphin 16. Lets Go Picking by Tim Armstrong 19. Recipes by Alms & Fare 20. How to Maximize Your Time and Potential by Melissa Cruz 21. A Family Of Farmers by Lin Drechsler 22. Green Turtle Kava Bar 23. Is it Possible to Build a Better Brain by Sage Brain Academy 25. We Heal, We Rise, We Grow in Motherhood by St. Gerard Campus 26. Anastasia Fitness by Kevin VanDyke

29. Bee Happy by Sherri Cunningham 32. Wedding Spread Spring/Summer 2022

Front Cover by Jens Lorenzen Photography

make!)

dients and stir batter. Scoop or 26 minutes.

r Berry Bars

gan, and Naturally Sweet Makes 16 Pieces Total Time: 3 hrs and 20 mins, Prep Time: 1 hr 20 mins Crust: 1 c cashews ¼ c almond flour 6 dates 2 tbsp pure maple syrup ¼ tsp salt

Filling: 2 c cashews, soaked in boiled water for 1 hour ¾ c coconut milk, in can ⅓ c pure maple syrup 2 tbsp lemon juice 1 tbsp vanilla

Add crust ingredients to food processor and mix until dough is formed. Press crust into a 8x8 pan lined with parchment paper. Add filling ingredients to blender and blend until smooth, pour over crust. Then, add fresh berries on top and freeze for 2 hours, slice, and enjoy!

SPRING/SUMMER 2022

PUBLISHER’S NOTE

CONTRIBUTORS: Anne Andrews Tim Armstrong Melissa Cruz Sherri Cunningham

Welcome to our 2nd edition of East Coast Health & Wellness, Spring & Summer edition.

Debbie Sheme

Spring and Summer are my favourite times of the year, the buds on the trees are beginning to blossom, the birds are singing and mother natureś basket of bountiful berries and vegetables are at their peak. We may ask what does this have to do with Health & Wellness. But, as I was exploring the countryside and meeting with various farmers, I realized we need to show appreciation to these farmers that grow and harvest our berries and veggies, to the friendly faces at our local farmers market who bring their fresh produce so we can turn them into Healthy meals for our family and friends. Afterall, this magazine is about Bringing Community together through Wellness. From the front to our back cover of local blueberry fields, to farms where you can go picking this summer, and the health benefits of berries from a farmer´s point of view, I am grateful to have recognized those in our community that help bring this together. I thank all my advertisers, contributors and the public who have helped see this magazine grow, and we look forward to its continued success.

Carolyn Smallwood Norah Sutphin Kevin VanDyke Sage Brain Academy St. Gerard Campus SPECIAL THANKS: Christine Apthorp Melissa Lampugnano Tina Parks Jon Veniard Katie Versaggi Bradley Bland family

Have a fun-filled summer… Lin Drechsler Publisher & Owner

PHOTOGRAPHY: Jens Lorenzen Photography

www.lorenzenphotography.com Yesterday is but todayś memory and tomorrow is todayś dream - Kahlil Gibran

EDITORIAL & ADVERTISING Lin Drechsler 941-735-8373 lindrechsler@gmail.com

ADVERTISING Tina Parks 502-220-2372 tina@nuttyscoopz.com

DESIGN & LAYOUT Lauren Clark 630-379-7944 Lauren@LCClarkCreations.com

www.eastcoasthealthandwellness.com 4

Info. 941-735-8373

• • • • • • •

Spiritual/Life Coach Personal Development Workshops Leadership Development Seminars Grief Circle Facilitator Sacred Ceremonies Keynote Speaker Author

detrajohnson.com

Flowers and bees go hand-in-hand… Bee Hill Farm, Elkton, Florida. (Est. 2013) Katie & Joey Versaggi, Owners Bee Hill Farm is tucked away in the rural farming town of Elkton, Florida (midway between the St. Johns and Matanzas River). Surrounded by ancient oaks, longleaf pines and a block of native wetlands, the farm has an idyllic setting that embraces the ¨old florida¨ feel, while only a 15 minute drive from historic downtown St. Augustine. A family run farm by Katie and her husband Joey Versaggi, located in St. Johns County, Florida specializing in vegetables, honey and flowers. The farm grows a wide variety of vegetables, notably leafy greens, head lettuces and specialty salad mixes, teaming up with Bee Hill Blooms where they offer a selection of seasonal hand-picked fresh flowers. They start planting in the cooler months of Fall, and usually have their first harvest sometime between Halloween and Thanksgiving, and will typically continue growing throughout Spring. With over 100 hives scattered throughout St. Johns County, their hives provide a variety of seasonal honey and Bee byproducts available at local shops and farmers market as well as on-line. Visit their website at www.beehillfarm.com or visit them at the Saturday Farmers Market at The Amphitheatre in St. Augustine, where they always welcome you with a smile!

Fact: Bees play a vital role in the agricultural industry and are responsible for pollinating over a third of the foods that we consume. 6

C muni Farmers Markets St. Augustine Amphitheatre Farmers Market 1370-1380 A1A, St. Augustine. Saturdays 8:30am - 12:30pm St. Augustine Beach Farmers Market 350 A1A Beach Blvd, St. Augustine. Wednesdays 8:00am - 12:00pm Jacksonville Farmers Market 1810 West Beaver Street, Jacksonville. Open Everyday Monday - Saturday 7am - 5:00pm Sunday 9:00am - 4:00pm Riverside Arts Market 715 Riverside Avenue, Jacksonville. Saturdays 10:00am - 3:00pm Second Saturday Arts & Farmers Market 11924 San Jose Blvd, Jacksonville. 2nd Saturday 9:00am - 2:00pm May-August 9:00am - 1:00pm Beaches Green Market 321 Penman Road, Jacksonville Beach Saturdays 10:00am - 2:00pm Orange Park Farmers & Arts Market 2042 Park Avenue, Orange Park. 1st & 3rd Sunday 10:00am - 3:00pm Sept - June (except for March & October)

COMMUNITY FARMERS MARKET

Exquisite ﬂameworked glass for over 30 years Tracy’s exquisite use of color & expert rendering of form set her work apart in the world of Art Glass.

For more info visit www.dauphinglass.com Find Tracy’s work at MetalArtz - Vilano Town Ctr. & Butterﬁeld Garage Gallery - King Street

How does Stress affect your Health by Anne Andrews As a licensed massage therapist and from my own personal

There are many ways to relieve stress: meditation, walking, being in

experience, I have seen how stress affects my own body and mind

nature, spending some quiet time reading a book, massage, or even

as well as that of my clients. Stress is universal, and it's not always

having a glass of wine. Massage can be a key component for anyone

bad. Whenever you jump to catch a badly thrown ball,

trying to achieve a healthier lifestyle. Research has also shown that

feel especially energetic before an important meeting, or hit the

massage can lower your heart rate, cortisol levels, blood pressure,

brakes in time to avoid a car accident, stress is doing its job.

and relax your muscles. It also increases the production of

The adrenaline boosting your heart rate and the cortisol boosting

endorphins, your body's natural "feel good" chemical. Serotonin

your blood sugar, while diverting energy away from the less

and dopamine are also released and the result is a feeling of calm

essential digestive system and immune responses, are exactly

relaxation that makes chronic or habitual as well as acute or

what prehistoric humans needed to fight or flee attackers.

short-term stress much easier to overcome.

These days, you're not likely to face the threat of being eaten.

Another way to relieve stress and tension is through a powerful

But you probably do confront multiple challenges every day, such

and effective form of therapeutic bodywork called

as meeting deadlines, paying bills and juggling childcare that make

Ortho-Bionomy.® This gentle form of bodywork supports the

your body react the same way. As a result, your body's natural

body’s own natural ability to come back into balance helping your

alarm system - the “fight or flight”- response may be stuck in the

body to move away from pain and tension towards greater ease and

on position, and that can have serious consequences for your

relaxation. This kind of gentle bodywork is easier on the body and

health. Your body does not know the difference between being

can be tolerated by people who prefer gentle pressure vs deep

confronted with a tiger or being stuck in traffic. It produces a

pressure.

similar stress response in your body. Taking care of your body should be at the top of your priorities. By When there's never any relief from daily stress, the sustained

adding therapeutic bodywork to your routine now, you'll feel, look

fight-or-flight response can cause long term problems. In fact,

and simply be healthier far into the future, improving your vitality

WebMD warns that constant stress actually becomes "distress - a

and state of mind. So what better way to prep for a long, happy life

negative stress reaction. Distress can lead to physical symptoms

than a relaxing therapeutic massage or Ortho-Bionomy® session?

including fatigue, headaches, upset stomach, elevated blood

Anne Andrews is a licensed massage therapist MA38362, certified Ortho-Bionomy® Practitioner and a Bones for Life® Trainer. She is ia graduate from the Florida School of Massage and has been practicing since 2003. Check out her website at www.wellnesswithanne.com

pressure, chest pain, problems sleeping, and I would add muscle tension to that list. Research suggests that stress also can bring on or worsen certain symptoms or diseases."

Summer Solstice 2022

Words

from the

Heart

By Debbie Sheme, Wellness Director, Pilates Yoga Loft Did you know that Summer Solstice is one of my favorite traditions? I could talk about my love for Earth Day and Christmas too but I love Summer Solstice. Did you know that the Pilates Yoga Loft in downtown Saint Augustine, FL opened their studio doors to the community on summer solstice 2019? This year we celebrate our 3rd year anniversary with welcoming you to be a part of our summer solstice community tradition. This year’s celebration will be celebrated again for its third year in Saint Augustine.

Things to do to celebrate the Summer Solstice • Wake up early to enjoy the sunrise. • Gather with friends for a solstice party. • Paint or draw and read a book outside.

Join us Sunday, June 26th at 8:30-10:00am. The location and summer solstice event is at the Ximenez - Fatio House Museum located at 20 Aviles Street, St. Augustine. Please sign up in advance for this event by calling the studio or signing up through our MindBody app. Don’t miss out on this fun “free” community event.

• Start writing and journaling your summer goals and plans. • Go for a long walk or bike ride. • Head to the ocean and put your toes into water

The summer solstice, also known as estival solstice or midsummer, occurs when one of the Earth's poles has its maximum tilt toward the Sun. Solstice comes from the Latin words sol, meaning Sun and sistere, meaning to come to a stop or stand still.

for renewal and celebration. • Prepare a new recipe for a solstice celebration. • Attend the Pilates Yoga Loft 108 yoga sun

This years summer solstice is on Sunday, June 19th.

salutations event. • Enjoy the sunset with your favorite drink of choice.

Thousands of candles can be lighted from a single candle, and the life of the candle will not be shortened. Happiness never decreases by being shared - Buddha 10

One Day

Wellness Wellness RETREATS RETREATS

200 Malaga St St. Augustine, FL 32084 200 Malaga St St. Augustine, FL 32084

904-325-1497

INFO@PILATESYOGALOFT.COM

904-325-1497

We provide everything you need for a memorable retreat. Enjoy a fun-filled, blissful experience as you receive multiple modalities of services and education for better self-care. We welcome you to the Pilates Yoga Loft. Self-care is the best health-care.

All-inclusive

W e p r o v i d e e v e r y t h i n g y o u n e e d f o r RETREAT a m e m o r aPACKAGE ble retreat. Enjoy a f u n - f i l l e d , b l i s s f u l e x p e r i e n c e a s y o u Full r e Body c e iMassage ve multiple modalities of Bathe w e $175 s e r v i c e s a n d e d u c a t i o n f o r b e t t e r s e l f Reiki - c a& rSound e. W lcome you to the P i l a t e s Y o g a L o f t . S e l f - c a r e i s Aerial t h eRestorative b e s tYoga health-care.

All-inclusive Plant Based Lunch and Nutrition Class prepared by on-site private chef

Tea Intentions & Journaling Techniques Essential Oil Educational & Craft Workshop

YACHTRETREAT PACKAGE Full Body Massage CHARTERS

Reserve your spot today! 904-325-1497

Reiki & Sound Bath

$175

•

Catamarans 38’ – 45’ Aerial Restorative Yoga • Mono-hulls 36’ -44’ Plant Based Lunch and Nutrition Class Shared or Private Experiences

prepared by on-site private chef

Little Lights that Shine

by Carolyn Smallwood, MA, CCC-SLP

Our Summer Day Camps promote interaction of children at various levels and in all walks of life. Typically developing children as well as those with developmental needs, find a common ground, relating with each other and with their coaches. At New Day Speech, we believe each child has a unique light to shine in the world! We are an outpatient clinic specializing in the development of social, organizational, and learning skills to allow for communication excellence. During the past two summers our children, both youth and teen groups, have grown through amazing interactive projects, such as assembling a robot, a slime circuit, and a hydraulic claw. Elementary and middle schoolers discover that robots aren't just in science fiction stories but in everyday real life.

Whether at school, at the market, or in groups at play, social/ pragmatic life skills necessary to create and sustain life-long relationships. The children practice turn taking, eye contact, and use of appropriate non-verbal language in communicating a point. By working together towards a common goal, the New Day STEM Campers learn the value of interactive collaboration by building a network of lifelong learners working together for a higher goal. At the end of the sessions, a group presentation is given so that parents and friends can support the child’s growth through the journey.

At a basic level, they learn about the engineering and design process it takes to create robots used for industry. Campers create a slime circuit activity making squishy slime to play with in their hands. They are amazed further when slime is turned into a multicolor light controller made possible with the science of electronic circuitry. The building of a hydraulic claw adds a twist in a learner’s discovery of robotics. With this activity, kids learn how pressurized gas and liquid, making powerful tools in manufacturing and construction used in lifting, digging and assembly machines.

STEM and robotics learning inspires the next generation of scientists, engineers, and leaders to shine their light through activities that foster wonder while developing skills in innovation and creativity.

At a deeper level, skills such as collaboration, reasoning, and problem-solving are addressed providing real-life learning tools that can be carried over as children grow up in the community. These are just a few of the activities offered at the New Day STEM Camp.

Carolyn Smallwood, MA, CCC-SLP is the Owner of New Day. She is tremendously grateful for Coach and Mearys Greene, Owners of GEARS, LLC who help to power up the camps. For more information go to www.newdayspeech.com

Inspiration is the light that transforms rain into rainbows 12

COMMUNITY HEALTH WELLNESS • INSPIRATION • KINDNESS • MINDFULNESS

Kathleen Abbott, MSW, LMHC Melissa Muller, MA, LMHC Erica Otto, MS, RMHCI

WellSpring Counseling and Health 1301 Plantation Island Dr., Suite 201A St. Augustine, FL 32080

904-770-7587

...take care of your body, it’s the only place you have to live...

The Local Refillery By Norah Sutphin A hole in the wall, happy to be discovered, local gem on West King Street, St Augustine. The Local Refillery is always full of sublime aromas wafting through the store, a sweet and savory goodness that eases the mind and body. As soon as feet pass through the door, eyes can’t help but to gaze at all of the magic happening in one space. The Local Refillery, started by three small businesses, The CBD Supply House, Cultivate Tea and Spice, and Peace in A Nutshell, is a place where artisans from near and far share their crafts with the world. Delicately designed jewelry, local books, plant medicines, homemade nut milks and handcrafted teas all tell the stories of our friends at the Refillery and how they each bring their own magic into this wonderful little town.

Stop in and try one of our Wellness Teas offered by Cultivate Tea & Spice!

From filling up on bulk items like herbs, spices, nuts and grains, to laundry detergents, soaps, and essential oils, a weekly grocery stop here can fulfill many of the items on your list in a healthy, sustainable, and community oriented way. The people behind the scenes working the shop are always happy to whip up a specially crafted tea, matcha latte, or coffee at the beverage bar. Explaining the different medicinal properties and flavor components of the tea blends, the barista can help guide you in selecting from all of their many options!

Immunity - A wholesome blend of fruits, roots, herbs, and spices that have been used for hundreds of years to support the immune system and promote wellness. With elderberry and echinacea being some of the best allies for your immune system, the addition of rosehips, orange peel, and spearmint not only offer even more medicinal benefits but also provide amazing flavors that hug you in warmth and goodness. Cheers to your health! Ingredients: Organic elderberries, organic echinacea root, organic ginger root, organic rosehips, organic echinacea leaf, organic elderflowers, organic orange peel, organic oregano, organic thyme, organic sage, organic spearmint (Naturally Caffeine Free) Floral Fusion - A refreshing, fragrant blend of all organic flowers, fruit, and herbs, naturally sweetened with organic stevia leaf. Perfect for all ages, this perfectly blended tea embodies the essence of summer. Enjoy hot or serve on a warm day over ice.

Our Teas and Spice blends are made with all organic natural ingredients. Listed below are just a few of the many teas we have to offer: Cultivate Brain Health - Consists of botanical ingredients that are thought to improve cognitive health, memory, focus and circulation to the brain. This is a great one to try if you want an extra energy boost as the ingredients help promote a state of alert relaxation. Get focused and increase your mental energy with a cup of caffeinated!

Ingredients: Organic chamomile blossoms, organic hibiscus blossoms, organic rosehips, organic dried orange peel, organic lemongrass, organic lemon balm, organic stevia leaves, organic peppermint leaves (Naturally Caffeine Free) Golden Milk - Is a popular Ayurvedic remedy originating in India. Turmeric is the star ingredient that gives a beautiful golden orange color and contains powerful medicinal properties such as antiinflammatory and antioxidant compounds that are proven to provide many health benefits.

Ingredients: Organic pearl green tea, organic ashwagandha, organic ginkgo biloba, organic gotu kola, organic rosemary, organic peppermint (Contains Caffeine) Digestive Relief - This herbal infusion is a blend of ingredients that are known to ease digestive discomfort, such as upset stomach and bloating. The ginger breaks up and gets rid of the intestinal gases that cause pressure and cramping. When paired with fennel seed and tulsi, you can be sure that having a cup of this after a meal can help reduce discomfort, boost your immune system, and add an extra layer of protection against infections

Ingredients: Organic turmeric, organic ginger, organic cinnamon and organic black pepper.

Ingredients: Organic ginger root, organic fennel seed, organic tulsi leaf, organic coriander seed, and organic licorice root.

When you shop at the Local Refillery you are supporting organic sustainable practices and can be sure you are getting a premium product. While there you can go across the street and have a healthy bite to eat at the local Vegan Deli Cafe.

Stop over to the West side of King Street…you will not be disappointed! 15

Let’s Go Picking By Tim Armstrong

What can give you 5-10 lbs of berries per year, can live for over 40 years and can cost less than $20? Our friend the blueberry of course! According to healthline.com blueberries are low in calories but high in nutrition, the king of antioxidant foods, may help protect against aging and cancer, protect cholesterol bood damage, can help maintain and improve memory function and more. Blueberries in the backyard are a good fit because blueberries are native to North Florida. According to Gerard Krewer a longtime University of Georgia researcher North Florida and South Georgia were very instrumental in bringing these wild blueberries out of the woods and helping create the big, sweet berries you know and love. The plants are acid loving and will grow anywhere azaleas thrive. Mulching once or twice a year with fine pine bark mulch seems to make them happy and keeping them well watered especially the first year after planting. At our farm we grow blueberries in the ground as well as big 30-gallon pots. We have found that companion planting with strawberries works well as they both like some of the same conditions. This time of year brings great excitement to growers like myself because it brings strawberries, mulberries, blueberries and blackberries into season one right after the other with tons of overlap. Strawberries can tolerate this cool spring weather and are always first to give us fruit. The little plants are easy for backyard growers. Usually, you plant them in early spring and get berries your first year. Chandler and Sweet Charlie are two of our Agriculture

Extension Office recommendations that we grow and sell. I don’t know of any Mulberry you pick farms but a walk around any of the older neighborhoods and parks should reward you with their delectable treats. I think of these as being the most bullet proof of all our back yard fruit trees in North Florida. They are another native and the varieties range from the dwarf variety that only gets 15-20’ high to the standard black that can get 30-40’ tall. Nothing like watching kids enjoy the fruitful mulberry season. On our YouTube channel we have a video of a young friend at the farm sharing our not-so-secret mulberry cobbler recipe! Mulberry leaf tea has been used in Traditional Chinese medicine for many health concerns. We have tried this tea at the farm many times and find it a pleasant green tea. From April to July we heat up the oven for blueberry cobbler, blueberry crumb cake and muffins . Also pancakes, ice cream and so many more favorites. You can see why there’s lots to love! Blueberries come in two main families. Highbush which are our early variety, March to May and Rabbiteye which come in typically May to July. And yes, they do like to be planted with a friend, a different variety of the same family, this helps with improved pollination. We sell both varieties at our farm. Backyard growers should look for a sunny well drained spot to plant these and give each plant about a 4’ by 4’ by 5’ high area for these to grow. For spacing we like about 4-6 feet between the plants They go dormant and lose their leaves in winter but return in spring with the flower 16

buds usually leading the way. Backyard bushes are a delight for kids, parents and wildlife alike. Don’t have that kind of space, no worries North Florida has some super you pick farms. Also local farmers markets will will be flush with just picked berries. One farm that I helped start, Berry Good Farms at North Florida School of Special Ed, 223 Mill Creek Road in Arlington will be selling their fresh berries at their Wednesday farm booth on campus. Farm Manager Jorden Williams and his assistant Jenna Thompson are expecting a good crop and operate their campus market Tuesdays 10:30-1:30pm. Some good friends just north of us in Nassau county run a farm called “The Blueberry Ranch”. They are in Yulee Fl, US HWY 17. It is run by Jamie and Josh Bunk and they have been raising berries since 2010. They have 8 different varieties to try including the Krewer variety patented by friend Dr. Krewer which is best known for its extra large berries. Their season runs from Memorial day to Independence day, give or take a week or two for weather. This is a great outdoor family activity that we all can enjoy so let’s get pickin!

Local $ Farms Blueberry Ranch 852042 US Hwy 17, Yulee, FL Blu By U Blueberry Farm 5571 Long Branch Rd, Jacksonville, FL Dowless Blueberry Farm 7010 Ricker Rd, Jacksonville, FL Tim Armstrong is owner of EatYourYardJax an edible plant

Braddock Blueberry Farm 4136 Thomas Mill Rd, Jacksonville, FL

nursery, aquaculture facility and education center on the west side of Jacksonville. He has spent his lifetime exploring the woods and

Nana's Blueberry Farm 14289 Denton Rd, Jacksonville, FL

waterways of North Florida and South Georgia, has a keen respect for nature and loves to share that passion with others. He also helped start “Berry Good Farms” for North Florida School of

Williams Blueberry Farm 2595 Stratton Rd, Jacksonville, FL

Special Education. He is a graduate of Will Allen’s Commercial Urban Agriculture program 2011 from “Growing Power”. He is a past recipient of Hands on Jacksonville’s “Hands on Earth Award”.

Berry Good Farms 223 Mill Creek Rd, Jacksonville, FL

His farm has been a training site for “Veterans Farm of Jacksonville”. Eatyouryardjax has a “YouTube” channel where Tim shares information on growing edible plants and you can take a virtual

HNH Blueberry Farm 130 Bostwick Park Dr, Palatka, FL

tour of the farm. You can follow the farm on Facebook where you can get up to date info on classes and festivals and sign up for his E-Newsletter at the website www.eatyouryardjax.com

Wholesome & Healthy Desserts with Alms + Fare Recipes by: Christine Apthorp, owner of Alms + Fare, a wellness bakery specializing in gluten free, dairy free, and naturally sweet desserts - order online at almsandfare.com or visit our storefront in St. Augustine!

Blueberry Muffins Gluten Free, Dairy Free, and Naturally Sweet Makes 12 Muffins Total Time: 46 mins, Prep Time: 20 mins, Bake Time: 26 mins 2 cups almond flour 2 cups oat flour (blend oats in blender to make!) 1.5 tsp baking soda ½ tsp salt 1 cup blueberries 2 tsps vanilla 2/3 cup pure maple syrup 1/2 cup coconut oil, melted 4 eggs (or vegan egg) Mix together wet ingredients, then add in dry ingredients and stir until smooth. Add in blueberries and lightly mix the batter. Scoop batter into a lined muffin pan, then bake at 350°F for 26 minutes. Let cool for 15 minutes, then enjoy!

Summer Berry Bars Gluten Free, Vegan, and Naturally Sweet Makes 16 Pieces Total Time: 3 hrs and 20 mins, Prep Time: 1 hr 20 mins Crust: 1 c cashews ¼ c almond flour 6 dates 2 tbsp pure maple syrup ¼ tsp salt

Filling: 2 c cashews, soaked in boiled water for 1 hour ¾ c coconut milk, in can ⅓ c pure maple syrup 2 tbsp lemon juice 1 tbsp vanilla

How to Maximize Your Time and Potential By Melissa Cruz

If you are a business owner I am sure you can relate to the constant feeling of so much to do so little time. Am I right? If so, then, one you are not alone and two, you are in the right place. I have worked in the real estate industry for more than 5 years and I have learned a lot about time and how I spend it. What I am here to share with you today is that no matter what business you own, across the board time management is a true struggle.

Here are a few tips for you to use as you begin your time management journey: 1. Have a clear vision of your yearly goals 2. Chunk down your yearly goals with action steps each quarter, each month, and each week to help you accomplish your goals 3. Each month set time aside to plan days off. Set up to 3 goals for that month and what you will do for each goal each week 4. Set aside 2 hours every Sunday or Monday morning to plan your week ahead

This is where things start to fall into place: Pull out your calendar and set “me time” blocks and “personal development time” blocks on it first. Next, you will schedule the things that are recurring each week and block that time off. Now you are going to add any appointments that may be one offs that week and block that time off. You might be thinking, but Melissa, what do I do with all the other things I have to get done? I think it’s safe to assume that we all have a running to-do list that never seems to end or get completed.

Here is what I recommend you do next: 1. Either compile a list or pull out your to-do list 2. Organize your list in order of importance 3. Once completed, pull your calendar back out and start plugging in when you are going to complete each item on that list You may come to realize that not everything can fit in that week and that’s ok. The goal is to give each item a deadline for when it needs to be done. By now you should have a pretty good looking planned out week ahead of you.

Before you finish planning, I want you to ask yourself these questions: 1. What time of the day do I have the most energy? 2. What do I have on my plate that I can leverage to someone else? 3. Am I just interested in what I have on my plate or am I committed to it? 4. What am I saying yes to? What am I saying no to? 5. How will my life change a year from now if I commit to weekly time blocking? 6. Am I setting healthy boundaries? 7. What standards do I have and do I follow them? This may feel a bit uncomfortable when you begin but I want you to remember to give yourself some grace. You are building a new habit and it will take time to get this right for you. Take one day at a time.

www.gamechangerrealty.com

A Family of Farmers County Line Produce By Lin Drechsler As I was out and about the countryside west of St. Augustine I came across this beautiful farmstand. I had heard of it many times from my friends in St. Augustine who go out their regularly to get their vegetables. Such a wonderful surprise! This is a family run business of 56 years by Bradley Bland and his children. I was lucky to experience first hand Brad and his son, Kelly bring in their fresh pickings of brussel sprouts (bottom left picture). It doesn´t get any fresher than that! We were greeted by such a friendly staff, Sarah & Anne who were so informative about the farm and its locally grown vegetables. The farm sits on the border between St. Johns and Putman Counties at County Line SR 207, Hastings, Fl. When temperatures get high in the summer, around mid June they close and re-open in November in time for Thanksgiving. If you get a chance, you have to take a ride out to their farmstand and enjoy the pure beauty of the many farms along the way …

St. Augustine welcomes new Kava Bar to the Community Green Turtle Kava Bar A modern day speak-easy and Tea House

So what is Kava? Kava is an evergreen plant that is primarily native to the South Pacific. Kava is an ancient root that has been utilized for over 2,000 years and features many health-orientated elements. The history of the Kava plant is based primarily around celebrations, health properties and spiritual traditions. Kava has a subtle, calming effect, thus allowing your body to feel more relaxed and at peace. Some of the various options that Green Turtle Kava Bar offers include: Lami Kava, Lami Brown Kava, as well as Waka Kava.

Benefits of Kava: Utilized to rejuvenate and relax Studies suggest, its properties help to decrease anxiety, reduce stress and help with sleep issues. Many of these properties have been utilized for health orientated purposes as early as the 19th century

Benefits of Exotic Teas: White Exotic Teas: increases productivity and concentration, elevated mood booster, stimulant, energy enhancer Green Exotic Teas: mild energy booster, enhances focus, reduces social anxieties Red Exotic Teas: provides body relaxation, promotes feelings of well-being and confidence

The location features a steady calendar of events which include local entertainment hosted on weekends, game nights, ladies night and more, and is conveniently located amongst the main shopping areas. Our drinks provide a soothing and relaxing effect for your mind, body and spirit. We take pride in providing the highest quality of Botanical Teas and Premium Kava from the South Pacific. Come enjoy a delightful South Pacific experience, meet new friends, enjoy an afternoon movie or stop in for a moment and grab a tea-to-go. At Green Turtle Kava Bar we cultivate an inviting and relaxing atmosphere. Whether youŕe looking for a quiet place to get some work done or a moment for yourself to relax, you have found your home. Located in Riverside Center, 156 S.R. 312, Unit 172, St. Augustine. Open Monday - Thursday Friday & Saturday Sunday Pet friendly

10 am - 12 am 10 am - 1 am 11 am - 11 pm

https://greenturtlekava.co

Is It Possible To Build A Better Brain? According to Sage Brain Academy, the answer is an emphatic yes! The founders and certified instructors of the Academy are passionate about helping people optimize brain function and brain fitness. Sage Brain Academy is a place for lifelong learning and social connection focused on boosting memory function and cognitive skills. Research shows that, thanks to neurogenesis and neuroplasticity, your brain can in fact stay strong throughout the entirety of your life. Recent scientific discoveries from highly regarded institutions such as Mayo Clinic, Johns Hopkins, and UCLA Longevity Center show that our brains thrive on challenges and want to remain active. Lack of stimulation can actually cause brain cells to disconnect and atrophy, or even die off. Engaging in a variety of mental dexterity exercises and activities stimulates the brain and supports overall brain function. At Sage Brain Academy, the variety of mental dexterity activities are impactful and also fun! Topics include: · critical thinking · reasoning, · verbal proficiency · word-finding · recall · attention · focus and concentration · spatial orientation · thought processing, and more. In addition, current research verifies that physical exercise is vital for optimal brain function, and is essential for both brain and body health as we age. Classes at Sage Brain Academy incorporate intentional movement, cognitive-cross training exercises, and deep breathing techniques. These modalities are all designed to increase circulation, boost neural connections and bolster physical and cognitive health. In 1999, Dr. Cameron Camp PhD, the founder of research and development at the Center for Applied Research in Dementia, introduced a new teaching method using a “retooled” version of traditional Montessori methodology. This method focuses on the abilities and strengths of those with cognitive impairment,

2225 A1A South, Suite A1, St. Augustine, FL. 23

According to participating students and their families, Sage Brain Academy is the premier brain fitness center of Northeast Florida. If you, a friend, or a family member are concerned about memory changes or cognitive function, or simply want to keep your brain stimulated in a fun and social way, Sage Brain Academy is the place to go to build a better brain

incorporating meaningful activities that connect them to the community and provide a sense of accomplishment and increased self-esteem. Sage Brain Academy has developed its own unique curriculum using Montessori-based principles. The certified instructors provide up-to-date tips and techniques for better brain health and strategies for memory in comfortable small group classes encouraging discussion, social engagement, and humor. Building cognitive reserve is another goal at Sage Brain Academy. Cognitive reserve is what helps the brain cope with neural damage and represents a functional robustness within brain networks. Think of cognitive reserve as your brain’s ability to adapt and perform needed tasks. Individuals with a strong cognitive reserve are better able to cope with the brain’s aging process. Cognitive reserve is strengthened by cognitive activity, social activity, and life-long learning. Having any kind of cognitive or memory issue, whether it is brain fog, a “senior moment”, mild cognitive impairment (MCI), or even signs of early dementia, can be frightening. Fortunately, for our community, Sage Brain Academy has opened its first location in St. Johns County in St. Augustine Beach. It offers a variety of classes for all levels of cognitive function, and a diverse array of engaging guest speakers on a range of relevant subjects.

We Heal, We Rise, We Grow In Motherhood by St. Gerard Campus Although pregnancy is and should be an exciting journey, for some it can come with a great deal of difficulty when the proper support and resources are not available and a mother is faced with stressors that negatively affects her wellbeing such as poverty, homelessness, abuse, depression/anxiety or living in an area of crime. St. Gerard Campus is a non-profit organization with a mission to provide hope and support to mothers and pregnant women in need. We believe that every young mother should be nurtured through her hurt and difficulties and given opportunities to heal, rise and grow. Our Campus includes an accredited maternity high school, maternity home as well as a pregnancy and community resource center. With each area of our organization, we work toward forever breaking the poverty, welfare and abuse cycles and improving the overall wellness and health of our community by empowering young mothers through education, counseling, resource distribution and prenatal/postnatal care.

Moving forward we are offering monthly motherhood classes, fatherhood mentoring programs and expanding our services offered for prenatal and postnatal care. Want to get involved? As we grow, the need for additional resources grows and your support in any form is welcomed. Whether you would like to volunteer your personal time, donate funds and/or partner with us as a business offering your services to those in our community, your support allows us to grow.

High School SGC is a fully accredited interfaith Christian high school that caters to the specific needs of the pregnant teenager. In addition to academics, our curriculum provides instruction to develop our girls mentally and spiritually. An on-site daycare center is available for the students’ convenience during school hours allowing mothers proper time to breastfeed and bond with her baby during the crucial first months and beyond.

Check out our social media to keep up with what’s happening at SGC..Instagram: @st.gerardsta & @sgcpreganancycenter Facebook: @stgerardcampus

Maternity Home We offer an on-site dormitory, provided to accommodate our girls and their babies while they attend school. It offers girls a safe environment monitored by full-time housemothers. Our girls develop the skills needed to be healthy adults who are capable of raising and providing for healthy children. Pregnancy and Resource Center Our pregnancy and resource center offers free, confidential services to all women and children in our community. Services include pregnancy testing, ultrasounds, prenatal vitamins, pregnancy counseling, adoption referrals, assistance and referrals for medical care, community support classes and baby items (diapers & wipes).

by Kevin VanDyke

It took us close to six years to decide how we would describe our purpose at Anastasia Fitness. On the surface, we look like many other fitness clubs with equipment, classes, and personal training. When you cannot explain how you are different, then you are stuck being a commodity. We knew that appearing the same as any other club would be a disaster for our business and members. For the last 40 years, the fitness industry has been selling exercise as a solution to obesity and chronic illness. Yet, obesity and chronic illness continue to get worse. The question for us is, how do we make a difference with our member's health and wellness. Our way to be different would be to put in place real resources for members to reach their health and wellness potential, not just a place to walk on a treadmill. We chose that our purpose would be to empower our members to live better longer. The fitness industry is broad and now includes virtual solutions in addition to physical locations like our business. So many niche or boutique options are available that offer a focused approach for your exercise rather than the traditional multi-purpose gym. We found that you can achieve many of the benefits of studios within our club by offering specific classes or programs that embrace the small community within our overall club community. Yoga and the integration of mind/body/spirit represent a fitness path on its own that can be independent or integrated with the traditional gym. We would incorporate both yoga, strength and happiness into our core offer.

remained open to a broad offering of exercise styles, we have gained broader range in seeing how these different ideas can be synergistic and create healthier, stronger people that will live better longer. We are betting that our range across strength, yoga, nutrition, group exercise, steam/sauna, and individual coaching can help deliver value than a more narrow approach to health and fitness. Since you are reading this magazine, you are already contemplating how health and wellness improvements would improve your life or you are already practicing and curious about possible local resources for your practice. I suggest that the ultimate goal is longevity, not just life-span but health-span. Self-preservation should be top of mind for everyone. How can my daily habits contribute to a more resilient body rather than creating comorbidities. Modern medicine can keep you alive, but at what state of living. So my intention with this column is to share ideas and experience that reflect upon lifestyle choices that can maintain optimal health and fitness or reverse chronic conditions to return to being independent of the cost of chronic illness. At Anastasia Fitness, we play the role of the concierge, similar to the person at the hotel who knows the best restaurant, happy hour, etc and their job is to share how to get the most of your stay in their town. They help you avoid making mistakes and wasting time. So do we.

Follow us at www.anastasiafit.com/blog and @stafit904 on social Happiness is a key element of living better longer and it is achieved media by being a part of a group and being connected. We chose to be physically present, not virtual in our approach and to embrace direct connection, not electronic. A sense of community and connection with others is important for our members. We include Live Better Longer nutrition, movement, recovery and coaching for our members to Kevin & Marcy VanDyke pursue their version of living better longer. Because we have Owners of Anastasia Fitness 26

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Holistic Living & Healing Expo by Lin Drechsler

East Coast Health & Wellness magazine was grateful to be at their second show of the Holistic Living & Healing Expo at World Golf Village in February. It was such a fun event and we look forward to participating in their next Expo on Saturday, 10th September…we hope to see you there.

Bee Ha y. By Sherri Cunningham

pesticides responsibly and noticing the fruits of the bees in more flowers and larger yields in their gardens.

Bee The Light Local Honey is what the state of Florida Department of Agriculture would define as a backyard beekeeping operation, which means that they have a limited amount of hives.

On top of beekeeping, we are also organic gardeners who make this effort extra special.

Four locals joined together in St. Augustine and started Bee the Light Local Honey - Sherri Cunningham, Robert Bauer, Mary Converse and Brittney Alphonzo. Between the 4 of them they have nine hives with room for expansion in the spring when the bees start bringing in pollen and nectar. They have drawn honey four times since their inception in March 2020, each getting a little bigger and them getting faster!

We have yielded about 10 gallons of honey each time we have extracted honey from our bees. In addition, we recently expanded our offerings into soap, wax food wrappers, T-shirts, and cool cups! I fully believe that we have to start right where we are - small, local and impactful. We take care of what we have and keep the vision doable while expanding in small sustainable movements. One small step allows the road to come up to meet us right where we are.

“Everyone I feel loves the idea of honey bees. What they do for the environment, what they do for our food, and the general yumminess of their honey. People do not realize how much work goes into making honey from the bees and their human helpers, keeping them disease and pest-free, and responsibly extracting the honey.” - Sherri Cunningham

You can find out more about Bee the Light Local Honey by following them on their facebook page.

Beekeeping for us is a labor of Love. It is our way to give back to the earth while being good stewards of her resources. We enjoy educating folks on the importance of the honey bee, especially the kids! In this moment of interaction, we feel that the seeds are planted for their responsibility to the planet. Our neighbors are all so very supportive too! They often come to the front door in search of honey and have painted several of our hive boxes. They are all now watching out for them. Making sure they are using their 29

www.facebook.com/beethelightlocalhoneystaugustine

Fun Bee Facts

*One out of every three bites of food we eat requires pollination from bees! *A single bee makes less than 1/8th of a tsp of honey in her lifetime. *Most of the bees in a colony are female. *The queen in the colony only mates once in her life with multiple male bees (drones) in a single outing. After that, never to return outside again unless the hive is determined to be inhospitable, or she dies. *The average lifespan of a honey bee is 42 days. *The average lifespan of a queen in Florida is two years.

Announcing Our New Wedding Edition! We are excited to share we are including a Wedding Edition in our fall Issue of East Coast Health & Wellness Magazine, October 2022. If you have a venue, a wedding business, restaurant or catering location and want to be included in this issue, please reach out to us soon, as pages are limited. The deadline for the issue is May 31st. Go to our website for details, where you can sign-up directly at www.eastcoasthealthandwellness.com or reach out to one of our sales reps. Tina 502-220-2372 tina@nuttyscoopz.com Lin 941-735-8373 lindrechsler@gmail.com

https://weddings.lightnermuseum.org/wedding-photos

EAST COAST HEALTH &WELLNESS On-line Directory Your on-line Resource to Wellness in your area Did you miss our print Magazine, no worries we can get you on-line on our website instantly!!!! All you need to do is go to our website www.eastcoasthealthandwellness.com and fill out the on-line contract and we will get you started. Your business will be listed on our Business Directory, along with your info. and logo, and your website will be linked to ours. Join our growing Wellness Community along the East Coast For more info. reach out to one of our local sales reps or email lindrechsler@gmail.com.

Lin Drechsler Owner & Publisher 941-735-8373 www.EastCoastHealthandWellness.com

Wherever you go, go with your heart - Confucius 33

COMMUNITY HEALTH WELLNESS • INSPIRATION • KINDNESS • MINDFULNESS

WELLNESS • INSPIRATION • KINDNESS • MINDFULNESS

Reiki assists with the healing of life transformation, recovery, chronic pain, grief, feeling stuck or a longing to connect to your intuition.

Offering in person or distance sessions, Meditation guidance and products. Leonora Hughes M.Ed, URMT, CNA www.LeonoraHughes.com 904-494-8336 1050 SR 206, St. Augustine, FL 32086

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New England, The Carolinas, Northeast Florida, The Keys

Lin Drechsler Publisher

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Our latest issue!

By Jens Lorenzen Photography

East Coast Health & Wellness _ Spring/Summer Issue 2022

Articles inside

Anastasia Fitness by Kevin VanDyke

We Heal, We Rise, We Grow in Motherhood by St. Gerard Campus

Green Turtle Kava Bar

Flowers & Bees go hand-in-hand by Lin Drechsler

How to Maximize Your Time and Potential by Melissa Cruz

Recipes by Alms & Fare

How Does Stress Affect your Health by Anne Andrews

A Family Of Farmers by Lin Drechsler

Lets Go Picking by Tim Armstrong