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The information found in Wellness360 Magazine does not constitute individualized medical advice. You must NOT rely on the information in this magazine as an alternative to medical advice from your doctor or other professional health care provider. If you have any specific questions about any medical matter you should consult your doctor or other professional health care provider. If you think you may be suffering from any medical condition you should seek immediate medical attention. You should never delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of information in this publication. Wellness 360 Magazine assumes no responsibility for any circumstances arising out of the use, misuse, interpretation or application of any information supplied within the magazine. Always consult with your doctor for appropriate examinations, treatment, testing and care recommendations. Do not rely on information on in this magazine as a tool for self-diagnosis. You exercise your own judgment when using or purchasing any product highlighted in Wellness360 Magazine. Wellness 360 Magazine assumes no responsibility for errors or omissions in this publication or other documents that are referenced by or linked to this publication.
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A new year brings new adventures. Kick off 2025 with us as we enter into a wonderful season of health and happiness!
14 21 Habits to Break in the New Year
Starting a new year is the perfect time to work on some of those bad habits we tend to ignore. 26 25 New Things to Try in 2025
Craving something new to do this coming year? We got you covered!
28 How to Actively Relax and Reduce Stress
“Relax!” You may hear someone say that to you due to everyday worries that add to stress levels in our lives, but sometimes that is easier said than done.
29 New Year, New Routine!
Starting the year off on the right foot is key to having a fabulous 2025! One way to do this is by creating a new consistent morning routine.
Editor's Note
new beginnings
I am thrilled to present you with the inaugural issue of Wellness360 Magazine: Fernandina Beach!
In 2016 we launched the first Wellness360 Magazine in Gainesville, Florida. Created as a semi passion project for myself, as I was nearing 40 and wanted to rebalance my world and lean into educating myself and the community, about what we can do in our lives to help us be more centered and healthy. It has been a wonderful journey of story telling, growth and learning about all the areas that contribute to our health and life and sharing them with the community in Gainesville. We wanted to share what we have created with the wonderful area of Fernandina Beach, and with that, we present you with our first issue, the 2025 New Year, New You issue.
In each issue, you will find stories that touch each area of our lives. From finance to nutrition, fitness to lifestyle and features that will inspire you to try new and exciting things. We will take you on a health journey that will breathe a new sense of wonder and excitement into your life.
This is the perfect issue to kick off our Fernandina Beach adventures with you! Our New Year, New You issue features editorial that will inspire you to jump into this new year on the right foot!
I am thrilled to welcome you to Wellness360 Magazine and be on this journey of health and wellness with you!
NATIONAL TAKE THE STAIRS DAY is on Wednesday, January 8
A Step Closer to a Healthier You
BY COLE PURVIS
If there’s one simple yet effective habit that can transform your health, it’s choosing the stairs over the elevator. On January 8th, National Stairs Day, we’re reminded to take those steps — literally — toward a healthier lifestyle. Whether at home, at work or in public spaces, stair-climbing is a powerhouse of physical activity that delivers a variety of health benefits.
Climbing stairs is more than just a convenient way to get from point A to point B. It’s a full-body workout that engages your legs, core and cardiovascular system. Unlike walking on a flat surface, taking the stairs requires you to lift your body weight against gravity, making it an excellent way to build strength, endurance and overall fitness.
Burn Calories Anytime, Anywhere
One of the best things about stairclimbing is its efficiency. Studies show that climbing stairs burns approximately 200 calories per half hour, per the American Council on Exercise, making it a time-effective and greatly efficient way to increase your daily activity level. Just a few minutes of stair-climbing each day can add up, especially if you incorporate it into your routine at work, while running errands or at home.
Boost Your Heart Health
Stair-climbing is a cardiovascular workout, which means it strengthens your heart and improves circulation. Research conducted by the European Society of Cardiology in 2024 reported
that stair climbers can reduce their risk of dying from cardiovascular disease by as much as 39% compared to people who don’t use stairs.
Strengthen Muscles and Bones
Each step you climb engages major muscle groups like your quadriceps, hamstrings, glutes and calves. Over time, this repetitive action helps build muscle strength and endurance. Additionally, the weight-bearing nature of stair-climbing supports bone density, reducing your risk of osteoporosis.
Improve Mental Health
Stair climbing isn’t short of mental benefits either. Similar to other forms of physical activity, it’s also a powerful mood booster. Research published by
the Mayo Clinic finds that climbing stairs increases the production of endorphins, the body’s natural "feelgood" chemicals. It can also break up sedentary routines and provide a quick mental reset during a busy day.
How to Incorporate Stairs Into Your Day
• TAKE THE STAIRS WHENEVER YOU CAN: Whenever possible, skip the elevator and climb a few flights of stairs when arriving at or leaving an apartment building, office, etc.
• SETTING STAIR-CLIMBING GOALS: Just like with any form of exercise, setting goals for the amount of flights of stairs you climb each day can be a great motivator.
• MAKE IT A WORK OUT: Use stairs for interval training. Climb quickly for a few flights, then descend at a slower pace to recover. An empty stadium always makes a great venue for a stair-climbing workout!
Celebrate National Stairs Day
This National Stairs Day, challenge yourself to ditch the escalator and elevator. Start small, and gradually increase the number of stairs you climb each day. Your body — and mind — will thank you.
Every step counts toward a healthier you, so why not take the stairs? This simple choice can pave the way for a happier future.
To Slug or Not to Slug: The Latest Skincare Trend
BY TRACY WRIGHT
When you hear the word slug, you may think of a backyard pest. But it’s one of the hottest skincare trends that’s risen on the internet. Ironically, “slugging” is actually a pretty old habit your grandmother may have done!
Named for the goopy liquid slugs leave behind, slugging is “basically the process of slathering your face (or, in some cases, your nails) with petroleum jelly overnight. Social media skin care gurus claim it has given them a gorgeous glow,” said Cleveland Clinic. “[Petroleum jelly] forms a protective layer on the surface of your skin — and that protective layer, in turn, helps seal in hydration and keep your skin from drying out.”
Cleveland Clinic suggests that slugging can provide the following benefits:
• MOISTURIZE: “The retained hydration can fill the epidermis like a sponge, thickening it and making it more pliable and elastic,” says Cleveland Clinic.
• PROTECT: The jelly barrier helps to keep moisture in — and keeps bad stuff out.
• DAMAGE REPAIR: If your skin is dehydrated, a coating of petroleum jelly at night can help prevent further moisture loss and add to repair.
But slugging isn’t for everyone especially if your skin is oily acneprone or has an infection, said Nebraska Medicine. This is because the jelly may not allow your skin to breathe especially if it’s already oily or has existing skin marks.
There are certain steps to follow in a slugging routine, said Cleveland Clinic.
1. PREP YOUR SKIN: You should always start every routine with clean skin. Don’t use products with acids underneath the layer of jelly, as they may damage the skin if they can’t be filtered.
2. USE RESTRAINT WITH THE AMOUNT OF JELLY: Since petroleum jelly is so thick, only a small amount is needed to be effective. Also be sure you only use a pure petroleum jelly product like Vaseline or Aquaphor. You may also only need it on the driest areas of your skin.
3. WAIT 30 MINUTES AFTER APPLYING: Allow the product to settle before lying down for the evening. You may want to use a head covering to protect your hair or a protective layer for your pillow.
4. WASH YOUR FACE IN THE MORNING: Cleansing is important every morning, but especially after slugging. “It will help get rid of anything that’s stuck to the goopy petroleum jelly overnight, too. Cleansing is important because the skin is a living organ that has dead skin cells, oils and bacteria that need to be able to slough off,” said Cleveland Clinic.
Like every type of beauty activity, one size does not always fit all. Prior to taking on slugging, it’s advisable for you to talk to a dermatologist or skin aesthetician who can assess you and see if it would helpful or harmful to your skin care routine.
“There is no one skin care fix for everyone — it’s all about finding what’s right for each person. When one’s skin is balanced and healthy, slugging may not be necessary at all,” said VeryWell Health.
10 Daily Health Rituals to Practice in the New Year
BY LINDSEY JOHNSON, MS, MCHES, CF-L2
Overall health comes from an accumulation of daily rituals repeated over time. Eating one salad or completing a vigorous workout won’t change the big picture or move the needle on biometric measures or weight loss. Several small daily habits repeated consistently will compound the benefits and provide greater health over time.
Start Your Morning With These Health Boosts
1. APPLY SUNSCREEN – Wear sunscreen every day, not just when you’re planning a day at the beach. Many facial moisturizers and body lotions contain sunscreen with an SPF of 15 or 30, which can help with daily exposure and work to prevent skin cancer, premature signs of aging and sunburn. Apply more sunscreen or higher SPF when you plan to be outdoors for an extended period.
2. POSITIVE AFFIRMATIONS – Start your day with uplifting words. Read a few positive affirmations or make some statements about what a great day it will be. This will start you with a fresh mindset and expectations of a happy day.
3. DRINK A GLASS OF COLD WATER FIRST THING IN THE MORNING AND BEFORE EVERY MEAL – Drinking water in the morning will help replenish the dehydration that occurs overnight. The body must warm up cold water as it is ingested, which burns calories. Drinking a full glass of water before meals can prevent overeating. Sufficient daily water intake lubricates joints and organs, reduces mental fog and improves skin appearance.
Sprinkle These in Anywhere in the Day
1. SPEND TIME OUTDOORS. WALK BAREFOOT – Nature boosts mood and reduces depression. Aim to spend at least 10 minutes outdoors every day enjoying fresh air and natural light. Spend a few minutes walking barefoot on the earth. Not only will it help improve posture and build strength in the feet and ankles, the connection with the earth will help reduce stress and inflammation.
2. MEDITATE OR PRACTICE
MINDFULNESS – For a few minutes every day, take a break and meditate. Meditation can be sitting quietly with eyes closed and mind relaxed or it can be practiced as mindfulness –noticing every thought, sensation, odor, sound – and being fully present in the moment. This will provide a brain break and reset and calm the nervous system.
3. TAKE A COLD SHOWER – Cold therapy can help improve circulation, boost immunity, reduce muscle soreness, increase metabolism and reduce signs of depression. Try turning the water cold at the end of your shower and staying in the cold for two to three minutes (build up to this if you’re new to cold therapy).
4. GET MOVING WITH EXERCISE SNACKS – Besides intentional workouts, try to sprinkle more movement into each day. Get up from your desk every hour and walk around. When you sit on a chair, do an extra squat each time. Walk the empty jar outside to the recycling bin. Take the stairs instead of an elevator. Do 3 push-ups against the counter while you wait for your coffee. All of these little exercise snacks take a few extra seconds but cumulatively over time, they add up to real change.
Finish the Night with Optimal Health
1. FLOSS YOUR TEETH – Besides removing the stuck pieces of dinner, you are helping dislodge bacteria that can get stuck in between teeth and in gums that can lead to bigger dental and health concerns such as cavities, gingivitis, inflammation and heart disease.
2. READ – Spend some time winding down before bed without screens. Reading helps reduce stress, improves sleep, expands knowledge, creates better focus, improves memory and enhances vocabulary. Whether you’re reading a novel or a celebrity magazine, find something that eases your mind and helps you relax and escape into your own private world.
3. PRACTICE GRATITUDE – Reflect on the day and think of at least one thing that happened that you’re grateful for (or something in general that you’re thankful for). It can be people, experiences or even creature comforts like air conditioning. The more you practice gratitude, the more you will realize just how much you have to be thankful for.
TIME FOR
BY NICOLE IRVING
We all have our beloved products that we use on a daily basis to help us function at our best, but what happens when they have met the end of the lifetime? Instead of pushing the limits, which could be bad for the product and also your health, it may be time to invest in some new versions of your beloved items to keep you functioning in tip-top shape all year long!
Soap Bar:
Should last up to a month with one user, less if multiple people
It may be time to change that favorite bar of soap that you have been lathering with for a while! A new bar of soap should last you a month with one user, and about 2 weeks or so with multiple people using the same bar. But, if it has been sitting there for a hot moment with no use, maybe it's time to ditch it and get a new one.
Need a new one? Try CleanBar., $8.50, cleanbarsoapco.com
Hair Brush:
Replace every 6-12 months
Depending on the amount of use and the bristle, your hair brush may need to be replaced every 6-12 months. With each swipe through your locks, your brush can collect hair, product residue and dirt. If you have a brush that has been with you since your college days, it might be time to invest in a new one!
Need a new one? Try a Shash Brush, $39 +, Amazon
Photos
One way to ensure that happens is to have the proper sleep accommodations, and that means pillows that can cradle your head and neck comfortably each night. According to the Sleep Foundation, “most experts recommend replacing pillows every 1 to 2 years.” So, if you aren’t getting a good night's sleep and waking up with a sore neck and back, your pillow may be the culprit.
It’s a sad day when your favorite hair dryer starts to emit smoke and a foul burning smell. That is the day you know you need every day, assume it should last you about 2-5 years, but always watch for the warning signs of it overheating, less efficient drying
Need a new one? Try the Dyson SupersonicTM Nural, $499, dyson.com
Need a new one? Try the Vänt Vega White Goose Down, $222.75, vantpanels.com
Luggage:
Replace when broken
Are you a world traveler? Love to jet set off of on an adventure? Then your luggage is sure to be taking a beating. If you see cracks, have broken wheels or locks or the straps are frayed, then it might be time for a new one before your next vacation.
Need a new one? Try the Method Luggage Carry-on, $349.99, nomatic.com
Coffee Maker:
Average life span is 5 years
There is nothing more disappointing than stumbling to the kitchen first thing in the morning to realize your precious coffee maker has stopped working. On average, the life span of a coffee maker is about 5 years, and longer for a high end one, but that doesn’t mean it hurts any less the day your favorite one has brewed its last cup!
Need a new one? Try the Wabilogic Melitta Vision Coffee Maker, $229.95, wabilogic.com
FINDING JOY IN POSTCARD LIVING
DESIGN
Kathryn Lott Design
PHOTOGRAPHY
Lynn Tennille Photography
Bilinda Rountree, a fourthgeneration Floridian, continues to find joy in postcard living. Her first taste of “island life” was on St. Simons Island where she lived for 25 years before her roots deepened in Northeast Florida. Decades later she’s still drawn to the beach, and now thrives as a Broker Associate-REALTOR® at Cabana Lane, a new real estate company, which embraces this spirit with their ethos of “Postcard Living” — helping you live your best life in the island paradise you’ve always dreamed of. Known as ‘B’ by friends and clients, Bilinda passionately fosters genuine connections and champions local businesses.
With over 20 years of real estate experience and expertise, she’s attuned to your needs and market trends and eager to guide you through a new fashioned kind of real estate. Her customers continually attest to her commitment to exceptional service and resourcefulness.
Parallel to her real estate career, in 2023, Bilinda achieved her lifelong dream of becoming a massage therapist, linking her aptitude for connections and healing, just like the ocean offers to those seeking the salty air. Her focus on selfcare and meeting your needs promises a mindful
experience, by offering relaxation and revitalization for your mind, body and soul. Drawing on her passion to bring comfort to others, she balances massage techniques with her signature foot reflexology, to achieve pure relaxation while rejuvenating her clients mind, body and spirit each session.
Bilinda has embraced her love for health and the Amelia Island area by continuing to bring new and innovative ideas to the forefront of the community. In 2024, she partnered with the publishers of the award winning Wellness360 Magazine, which is built upon the mission of
educating, uplifting and inspiring communities to live a healthy, happy and balanced life, to the residents of Amelia Island. Wellness360 Magazine brings a fresh perspective to important topics with its beautiful and engaging design and thrives on enlightening those vibrant men and women of the community who are educated, knowledgeable and determined to live a complete and healthy lifestyle for the rest of their lives. The readers know that investing in their health is not an option, but a must.
Bilinda, a devoted foodie and connector, is drawn to helping her clients live their best lives. Whether it be through relaxation with her massage, creating the perfect home or bringing valuable advertising opportunities to growing businesses in the area, she boldly walks through life as a warrior of light with intention, purpose, and passion.
CABANA LANE IS A DIFFERENT KIND OF REAL ESTATE COMPANY
Nestled on Florida’s northeast coast, Amelia Island offers a rare blend of natural beauty, culinary delights, and deep community connection. From sunrise walks on pristine beaches to dining on fresh, local seafood, life here feels like a celebration. Outdoor adventures abound, inviting residents to savor the island’s charm. With a passionate focus on real estate, design services, and a creative energy for building or remodeling, Cabana Lane is here to turn your vision of the perfect island home into a reality. Cabana Lane is redefining real estate on Amelia Island with a dynamic team of 25 professionals, including in-house designers, a licensed general contractor, and nearly $2B in sales experience. Energetic and intentional, they build lasting relationships while crafting dream homes. Offering expertise in real estate, design, and construction, Cabana Lane embraces Postcard Living-helping clients live their best lives through thoughtful spaces and unparalleled quality of life. To truly embrace Postcard Living, it’s about examining every aspect of your life - your surroundings, your neighborhood, and the daily moments that bring joy. It’s the embrace of friends, the connection with local purveyors, a peaceful walk on the beach, and the space to reflect and be present. Cabana Lane is here to help you craft your unique version of postcard living.
REAL ESTATE DESIGN CREATE
BY LINDSEY JOHNSON,
21 HABITS TO IN THE NEW YEAR
01 PROLONGED SITTING
Sitting is the new smoking. Many jobs require us to sit for extended periods, causing musculoskeletal problems, increased risk of obesity, blood clots and many other health concerns. If you’re required to sit for long periods of time, get up every hour and move around for a few minutes. Repeat this practice on long car trips also.
NOT CHANGING YOUR SHEETS
Changing your bed sheets regularly reduces the amount of fungi, bacteria, pollen, dust mites, pet dander, dead skin cells and even fecal matter that build up in bedding. The National Sleep Foundation states that 91% of people change their sheets every other week. If you sleep naked, have an open sore, eat in bed, sleep with pets, have allergies, go to bed without showering or sweat excessively, it would be a good idea to change sheets more frequently.
03 HOLDING IT
We often teach children to “hold it” if it’s not a convenient time for a bathroom break, but holding urine too long can weaken bladder muscles over time. Weak bladder muscles can lead to an inability to fully empty the bladder or incontinence. Holding it for long periods of time can also cause urinary tract infections due to bacteria buildup. When you gotta go, go!
04 SECOND HELPINGS
Portion size is critical for appropriate nutrient intake and weight management. Today’s portions are significantly larger than they were fifty years ago. Manage your portions and skip seconds. 05
BITING YOUR NAILS
Biting your nails causes more than just stubby nails. Biting can damage the skin around the nail causing greater risk of infection. Putting your hands in your mouth also increases risk of picking up other infections, including the flu.
06
LIMITED WATER CONSUMPTION
Drinking sufficient amounts of water is critical to health in many ways. Especially during the winter, it can be difficult to remember to drink water. Healthy hydration improves mental clarity, skin glow, lubricates joints and organs, and prevents urinary tract infections. Your body’s needs depend on your weight and activity level. The best test for understanding whether you are hydrated enough is the color of your urine, which will ideally be very light yellow to almost clear. Keep a water bottle handy as a visual reminder.
07
EXCESSIVE SCREENTIME
Many jobs require long hours in front of a computer only to be followed with hours at home watching TV or playing on a smartphone. Screen time can negatively affect our mood, interrupt natural sleep patterns, isolate us from family and friends, and strain our eyes. While screen time may be a necessary part of your day, set a daily limit for personal use and stick to it. Connect with friends and family, get outside, or find other hobbies.
SMOKING
STRESS EATING
Stress eating can lead to weight gain, tummy troubles, jaw clenching and unhealthy food choices. If stress is getting the best of you, seek alternative quick relief methods such as a walk, meditation, stretch, jumping jacks, calling a friend or a few moments of silence. These and other methods can reduce stress without the unintended side effects.
SKIPPING YOUR ANNUAL CHECK-UP
Every person, regardless of age, is encouraged to have an annual wellness check-up with your provider. While you may feel healthy and strong, it is helpful to establish a relationship with a provider so they can understand your personal and family health history. Establishing a baseline when you are healthy also helps them identify if something is unusual for you. Preventive exams often catch problems earlier, which can make treatment options more effective. If you don’t have a provider, ask friends and family for recommendations and call your insurance to find out who is in the network.
11 BLASTING MUSIC
Listening to loud sounds such as music can cause hearing loss. This happens through the damage of hair cells within the ear. Loud noises can also damage nerves within the ear. Turn the volume down now so you don’t have to turn the volume up later!
12
MINIMAL SLEEP
When life is busy, sleep often suffers. Make sleep a priority and aim for 7-8 hours of sleep each night. When you are more rested, your body and mind are operating at optimal capacity, allowing tasks to be easier and more pleasurable. Create a healthy bedtime routine and stick to it. Your body will soon learn that you are giving it the rest it needs.
Smoking prevalence has decreased but the risks have not. Visit www.tobaccofreeflorida.com for information on Nicotine Replacement Therapies (NRT) and resources for quitting. There are now many options to help you quit, including talking to a quit coach, online counseling, group support, text program, email program and social media support. CALL 1-877-U-CAN-NOW to get started.
If you or someone you know is struggling with an eating disorder, you can
13
NOT EXERCISING
Exercise benefits our physical, emotional and mental health. Making it a top priority will help keep you accountable. Whether it’s adding in a daily walk, lifting weights, or playing a pick-up game of basketball with your buddies, make sure to get that heart pumping and the sweat dripping. Aim for 150 minutes of moderate activity per week plus two days of strength training.
BY LINDSEY JOHNSON,
15 MESSY WORKPLACE
14 SKIPPING THE SUNSCREEN
Florida has the second highest incidence rate of melanoma in the United States. Approximately one in ten Floridians have been diagnosed with skin cancer. 91% of high school students do not wear sunscreen regularly when they are in the sun for an hour or more on a sunny day. Wearing sunscreen, protective clothing, and minimizing sun exposure particularly during peak midday hours are simple steps that can prevent future problems.
A clean and tidy workspace provides a multitude of benefits including work efficiency, enhanced employee morale, less stress, increased focus, better organization and sending a positive message to coworkers. Decluttering and deep cleaning regularly will keep your space healthy for both body and mind. Enhance your productivity and your peace with a sweep of your work area.
EXCESS SUGAR
The average American adult consumes approximately 77 grams of sugar per day, or three times the recommended amount for women. This adds up to 60 pounds of sugar per year! American children are even worse - their daily average is 81 grams per day, adding up to 65 pounds per year! The daily recommendation for added sugar is 9 teaspoons (36 grams) per day for men and 6 teaspoons (25 grams) for women. Consuming excess sugar means lots of extra calories, which can lead to weight gain. Read labels carefully and look for ways to reduce your sugar intake.
NOT CHANGING THE AIR FILTERS
Your home requires regular changes to the air filter. Air filters help reduce dust, pollen, mold, pet dander, smoke and other irritants in the air. Over time, these irritants can cause respiratory illness and cancer. Babies, young children, older adults, and those with asthma and allergies are particularly susceptible. Check the recommendations of your system, but most experts recommend changing filters approximately every three months, or more often if you’re doing renovations or dusty projects.
DRINKING SODA
21 HABITS TP BREAK IN THE NEW YEAR
18
SLEEPING WITH YOUR CONTACTS IN
While many extended wear contacts claim to be safe for overnight wear, you may want to think twice before hitting the sheets. Sleeping in your contacts blocks oxygen from reaching the cornea, which can lead to corneal neovascularization. This inflammation could potentially lead to not being able to wear contacts anymore. Wearing contacts overnight also increases the risk of eye infection, potential for eye ulcers, vision loss, need for corneal transplant surgery, contact lens acute red eye (CLARE) and the possibility of the lenses no longer fitting well. Get up and pop out the contacts before your head hits the pillow. Your eyes will thank you!
20 STAYING INDOORS
Time spent in nature has proven to reduce stress, anxiety and depression. There is an evolving field called ecotherapy that seeks to better understand the relationship between outdoor time and improved mental health. Being outdoors allows us the opportunity to hit the pause button on the chaos of the everyday, see and feel beauty, and understand the connections of all living organisms. Experts recommend anywhere from 20-30 minutes a day, three days a week to regular three day weekends in the woods. The idea is to have outdoor time become a regular part of the routine for improved mental health.
21 RUSHING
Busy schedules have many people rushing through life, flitting from one activity to the next, often completing many tasks at once. All this rushing has caused us to be impatient and miss the beauty in the everyday. Rushing also often means we are distracted, causing greater risk of injury or error. Rushing wreaks havoc on mental health by making us feel like we have to keep up. Take a deep breath. Intentionally slow down. Drive the speed limit. Focus on one task at a time and be mindful while completing it. Not only will slowing down improve your level of calm (once you have accepted that it is allowed to do so), it will also help lower your heart rate and blood pressure, minimize stress eating, tummy troubles and many other physical symptoms brought on by chronic stress. Relax, let go and slow down.
While many people believe diet soda is a good alternative, all sodas are full of chemical additives that are detrimental to our health. Regular sodas are heavily loaded with sugar while diet sodas utilize sugar substitutes. Water and tea are healthier alternatives. Add fruit, ginger, cucumbers or carbonation for some extra excitement. now get to it >
Say Aloha to Hula Hoop Fitness
BY AMANDA ROLAND
Hula hooping used to be all the rage on the playground, but is there a way to incorporate it into your fitness routine as an adult? Absolutely. Hula hooping is a great way to break a sweat and work out some pretty major muscle groups. So dust off the old hula hoop and start moving those hips!
Hula hooping is a dynamic movement that strengthens your core muscles, hips and legs. It is considered an aerobic activity, like dancing, and can help you burn fat. According to the Mayo Clinic, a woman can burn around 165 calories after 30 minutes of hula hooping, and men can burn around 200 calories in the same amount of time. When you rotate your hips during hula hooping, you are also stretching and strengthening your hips and knees, which is very beneficial for joint health. Just make sure you stretch your hips, knees and abdomen before and after your workout session to protect your joints.
Are Weighted Hula Hoops Better?
Any hula hoop can benefit your workout routine. Adding weights can make it more difficult to swing the hoop around your waist at a fast pace, which may strengthen your core muscles more than if you were using a regular hoop. Does that mean weighted is better? Not necessarily. Too much weight on your hoop can potentially cause spinal issues, abdominal bruising or even internal bleeding, as reported in a Health.com article. It is recommended to use a hoop no heavier than two pounds to avoid injury. If you have pre-existing back or abdominal issues, talk to your doctor before using any new workout equipment. A regular hula hoop can still help you burn calories through aerobic exercise. So, start small and work your way to a weighted hoop after lots of practice.
How to Pick the Best Hula Hoop
We already know that hoops come in different weights, but they also come in different sizes. Your hoop size will depend on your height and weight. According to The Spinsterz, an online hula hoop company, your hula hoop should come up three inches above your belly button when it is standing vertically on the ground. Most people start with a hula hoop that is 38 - 42 inches in diameter. The best way to find the best fit is to test one out! Hoops are easy to find at places like Target and Walmart, and of course, Amazon can provide many options. The good thing is, you don’t have to buy a top-on-the-line hula hoop to feel the burn. This new piece of workout equipment can fit into any budget.
FIND THE RIGHT HOOP FOR YOU
Fitness is More Fun with Friends: How a Fitness Community Can Help You Reach Your Goals
BY LINDSEY JOHNSON, MS, MCHES, CF-L2
improves quality of life, while those who workout alone did not experience significant reductions in stress and only limited improvement to quality of life. This study supports the theory that the community aspect and social connections improve overall wellbeing.
BETTER WORKOUTS –
The start of a new year often comes with renewed intentions of better health and more frequent exercise. Many people have visions of unwavering motivation and crushing workout goals but without a solid plan and commitment, the reality often falls short. Set yourself up for success by joining a fitness community that will help keep you on track.
What are the benefits of a fitness community?
ACCOUNTABILITY – Even with the best of intentions, exercising alone can be a difficult habit to stay consistent. There can always be something that sidetracks you from your plans when you don’t have a specific time or place to adhere to. When you exercise with a group, you must establish a set hour to meet and it is scheduled on your calendar with greater emphasis. If you cancel, chances are strong that someone will check on you and encourage a time for the next meetup. You will also be less likely to back out so you don’t disappoint others.
Accountability can be particularly crucial for motivation as well. Nobody
is motivated all the time so scheduling with an exercise buddy will get you out the door when you’re tempted to stay on the couch. Not every workout has to be record breaking, it’s the consistency that provides the greatest long-term results.
The accountability also works in your favor as others watch your progress over time and cheer and encourage you when they know you’re struggling and also when you master a new achievement. This positive reinforcement gives us the push to keep going.
STRESS REDUCTION – A 2017 study published in The Journal of the American Osteopathic Association found that exercising in a group lowers stress by 26% as well as significantly
Individuals are more likely to push harder, challenge themselves more and rest less frequently during a workout when surrounded by others. A study published in the Journal of Social Sciences found that study participants tended to adopt the fitness habits of those around them, demonstrating the benefits of positive peer pressure. Most people don’t want to be perceived as the weakest link of the group and will work a little harder to avoid this.
The positive peer pressure also works to show us what we are capable of when we see what others are doing. A study conducted at Kansas State University found that participants exerted more effort and burned more calories when exercising alongside those they perceived as better. Participants increased their workout time and intensity by up to 200%. As the saying goes, iron sharpens iron.
SPEND TIME WITH THOSE YOU CARE ABOUT
– One of the most common excuses for skipping a workout is time. Everyone’s time is limited – between school, work, family, friends and other obligations, it can be difficult to fit it all in. However, if you exercise alongside your special people, you can spend quality time together while also promoting everyone’s health. Consider it a healthy form of multitasking!
Whether your fitness community is your family sweating together in a garage gym, a group of moms going for a run, or members at your favorite gym, lean into the support, encouragement and motivation that the group environment provides. It will help you stay consistent, reach your goals and have more fun and laughs along the way.
Don’t Skip the Cool Down! How to Make the Most of Your Fitness Recovery
BY LINDSEY JOHNSON, MS, MCHES, CF-L2
You’re hot, sweaty and breathing hard after a workout - it’s tempting to hit the showers and get on with your day. But skipping your cooldown is like abruptly slamming the brakes on a speeding car — it’s neither smooth nor beneficial. Cooling down after exercising is a crucial part of your fitness routine, providing a host of benefits that go beyond merely catching your breath.
ENHANCE OVERALL RECOVERY
One of the main advantages of cooling down is that it aids in physical recovery. During exercise, your heart pumps blood faster, delivering oxygen and nutrients to your muscles while clearing out waste products like lactic acid. A gradual cooldown helps maintain blood flow, which can assist in flushing out these byproducts. This process also reduces muscle stiffness and soreness in the following hours.
PREVENT DIZZINESS AND FAINTING
During intense exercise, blood pools in your muscles. If you suddenly stop moving, your heart rate and blood pressure drop rapidly, which can lead to dizziness or fainting. A proper cooldown helps regulate this transition, ensuring that blood flow is redistributed evenly throughout your body. This gradual adjustment minimizes the risk of feeling lightheaded or experiencing a sudden drop in energy.
IMPROVE CARDIOVASCULAR HEALTH
The heart is a muscle also and needs to be gradually warmed and cooled. Exercise stresses the heart by making it pump faster to keep up with the physical demands of the workout. Just as we slowly raise the heart rate during a warmup, we also want to bring it back down incrementally. An abrupt stop places additional strain on the heart. Cooling down gives your heart a chance to return to its resting rate at a safe and controlled pace. This not only protects your cardiovascular health but also trains your body to adapt more efficiently to physical exertion over time.
FLEXIBILITY AND INJURY PREVENTION
Incorporating gentle stretching into your cooldown routine can improve your flexibility. When your muscles are warm, they’re more pliable, making it easier to stretch and increase your range of motion. This can help prevent injuries in future workouts by keeping your muscles and joints supple and ready to handle physical stress.
• CHILD’S POSE
• PIGEON POSE
• COBRA POSE
• MOUNTAIN POSE
RESET YOUR MIND
Cooling down isn’t just about physical recovery, it also provides mental benefits. The cooldown gives you time to transition from a high-energy state to a calmer, more relaxed one. Many people find that this period helps them reflect on their workout, set goals for next time, or simply enjoy a moment of mindfulness. This mental decompression can be especially beneficial for reducing stress and promoting overall well-being as well as a moment of recognition for the hard work you completed.
WHAT’S THE BEST WAY TO COOLDOWN?
Immediately following a workout, take a few minutes to move around slowly as your heart rate and breathing recover. A slow walk or a stationary bike ride can alert your body it’s time to begin recovery mode. Each cooldown should also include some static stretches (and sometimes slow paced dynamic stretches as well) of the major muscle groups taxed in your workout. For example, if you did squats, you may want to include stretches of the hip flexor, glutes and/or quads. If you
include push-ups, stretch the pectoral muscles and upper back. Do each stretch for 30 seconds or more. Breathe slowly and deeply into each stretch, sinking a little further into the pose with each breath. Foam rolling can be another tool for muscle recovery, allowing you to use myofascial release to alleviate tightness and discomfort in pressure points. A lacrosse or tennis ball may also be used for smaller nooks and crannies such as hip flexors, foot arches, pec muscles, trapezius muscles and more. Foam rolling and lacrosse ball release may be mildly uncomfortable on some sore areas but should not be painful so adjust the tension accordingly if you feel pain.
THE BOTTOM LINE
Skipping your cooldown might save you a few minutes, but the long-term benefits of this simple habit far outweigh the time investment. Enhanced recovery, better flexibility, and improved cardiovascular health are just a few of the rewards. The next time you’re tempted to skip it, remember that the cooldown is as much a part of your fitness routine as the high intensity portion.
• DOWNWARD DOG
• CAT-COW
Stretches
• STRADDLE STRETCH
• OVERHEAD LAT STRETCH
• CALF STRETCH
• QUAD STRETCH
• RUNNER’S LUNGE
• BUTTERFLY STRETCH
TED TALKS THE
HUMOROUS SIDE OF HEALTH
Unjust Saying: 5 Health Phrases that Should Be Banned Forever
BY TED SPIKER
Spending more than 20 years writing about health, reading about health, and doing battle with peanut-butter cookies means you come into contact with a lot of words about health. These are the five phrases I’ve had enough of.
RuNNeR's HiGH
As in, when the endorphins kick in at the end of the run, you’ll feel so good and experience the runner’s high.
All for it. But could we please have some of that juju at the start, middle, and all throughout a run in 95-degree heat?
No PaiN, No GaiN
Ted Spiker (@ProfSpiker) is the chair of the University of Florida department of journalism, as well as a health and fitness writer. He is the author of DOWN SIZE, a book about the science and soul of weightloss and dieting.
As in, work hard in the gym and you’ll get results. No gain, no pain, brother!
My pain: Every time I try to do burpees.
My gains: In the adipose-tissue department.
Just Do it
As in, you can just decide that you want to accomplish your goal, and you will, if you just do it.
Oh OK. I get it. I guess I can just—finally, after five-plus decades on earth—dO a daMn pULluP. I’d like to make a friendly edit from “[Just] Do It” to “[Spend your life chipping away every day by trying to make good choices, fighting your demons, and getting there one damn step at a time, pound at a time, and celery stick at a time and then maybe you’ll be able to] Do It.”
But you look HealtHy
As in, I know you don’t feel well, but you look healthy.
iN
As in, you can eat any food you like as long as it’s in moderation.
Really? Have you ever had just 4 ounces of wine or stopped at half a taco? No doubt, one little cheese fry and I know I’m perrrrrrrrrrrrfectly satisfied. Yes, moderation is an excellent guidepost. Yes, moderation can get results. Yes, moderation is smart. Yes, I’m bitter that my foodology resume includes zero doggie bags.
Uh, much of our health happens inside the body. Why are we judging someone’s health because they project some sort of positivity? Just because someone smiles, laughs, and glows doesn’t mean there isn’t some kind of turmoil or tornado—physical or mental—happening inside.
Exercising Your Way to Happiness
BY CHRISTOPER PREGONY, BS, CSCS
The day-to-day struggle is real! The world is moving at an alarming speed, and most of us are like ducks in water; while on the surface we look like we have it together, our feet are moving at a furious pace just to stay afloat. Depression, anxiety and a number of other mental issues are all too prevalent. According to the National Alliance on Mental Illness (NAME), 18.5% of Americans experience mental illness in any given year. Depression is the leading cause of disability, and serious mental illness costs $193.2 billion in lost earnings per year.
However, there is a way to combat depression and anxiety all while getting healthier. One study showed that just walking three times a week for 20–40 minutes could alleviate symptoms of depression. In a review by the Mayo Clinic, exercise was shown to increase levels of dopamine and serotonin, our feel good brain chemicals, as well as our body temperatures, which has a calming effect.
Exercise may seem like the last thing you would want to do when you are feeling down or overwhelmed, however studies have shown that it can work as
well as, if not better than, medication. A study published in the journal Archives of Internal Medicine divided men and women in to three different groups — one group did nothing but take part in an aerobic exercise program, another took Zoloft and the third did both. At the 16-week mark, 60–70% of the people in the study could no longer be classified as having major depression. The scores among the three groups turned out to be about the same, indicating that exercise was as effective as medication. The only difference was that the group on antidepressants had a faster response.
Exercise can help not only physiologically, but also mentally. How often do you get to think about ONE thing? Our minds are often riddled with the many pressures of life. An intense workout will force your mind to think about taking the next breath, completing the next rep, or finishing a movement so you can rest. It allows you to be present in the moment. Whatever else ails you suddenly disappears. This singularity is difficult to obtain. You see it when musicians are playing music,
Just
According to NAME, 18.5% of Americans experience mental illness in any given year.
artists are painting or professional athletes are playing. Since most of us are not musicians, artists or professional athletes, exercise is our key to unlocking this phenomenon!
It takes a seasoned exerciser to start to look forward to a workout. For most of us it is a chore. It takes forward thinking — you have to understand that you are not going to feel like doing exercising before or even during your workout. You have to look ahead to how you are going to feel afterward. This is a difficult concept to understand since most things in our society happen with a click of a button. However, the benefits of exercise, both on your physical and mental health, are worth the effort.
performing mild exercise can have a positive impact on your mood, so there’s no need to jump right into an intense exercise regimen. Try adding some squats and pushups to your morning routine, or take advantage of the longer days and go walking, running or biking after work!
BY NICOLE IRVING
How to Actively Relax and Reduce Stress
BY TRACY WRIGHT
“Relax!” You may hear someone say that to you due to everyday worries that add to stress levels in our lives, but sometimes that is easier said than done. Did you know there is a new concept called “active relaxation” which you can practice to reduce anxiety?
“When we actively relax, we intentionally reduce our level of agitation. This can involve slowing our breath, relaxing our muscles, controlling our thoughts, or some combination of all of the above,” said experts at the University of Arizona.
As opposed to passive relaxation, which may consist of reading a book, watching TV, or hanging out on the couch, active relaxation does more to reduce levels of stress.
“Activation of the relaxation response has been shown to increase energy and focus, combat illness, relieve aches and pains, heighten mental alertness, and boost motivation and productivity,” said Jupiter Counseling.
You can actively relax by employing strategies that focus your body and mind. Harvard Health recommends certain activities which have proven to be successful. These include:
Breath focus: “Take long, slow, deep breaths (also known as abdominal or belly breathing). As you breathe, you gently disengage your mind from distracting thoughts and sensations.”
In addition, Jupiter Counseling recommends these techniques as you breathe. “Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little. Aim to slowly inhale for a count of 5 seconds.”
“Exhale through your nose, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but the other hand should move very little. Aim to exhale slowly for a count of 8 seconds.”
Body scan: “After a few minutes of deep breathing, you focus on one part of the body or group of muscles at a time and mentally releasing any physical tension you feel there. A body scan can help boost your awareness of the mind-body connection.”
Guided imagery: “Conjure up soothing scenes, places, or experiences in your mind to help you relax and focus. You can find free apps and online recordings of calming scenes — just make sure to choose imagery you find soothing and that has personal significance.”
Mindfulness meditation: “[Sit] comfortably, [focus] on your breathing and [bring] your mind's attention to the present moment without drifting into concerns about the past or the future. This form of meditation has enjoyed increasing popularity in recent years.”
Yoga, tai chi or qigong: “These three ancient arts combine rhythmic breathing with a series of postures or flowing movements. The physical aspects of these practices offer a mental focus that can help distract you from racing thoughts.”
Repetitive prayer: “Silently repeat a short prayer or phrase while practicing breath focus. This method may be especially appealing if religion or spirituality is meaningful to you.”
In addition to these techniques, practicing certain healthy habits can help you relax more easily. These include a healthy diet, regular exercise, practicing self-love and kindness, and nurturing personal relationships.
“Rather than choosing just one technique, experts recommend sampling several to see which one works best for you,” said Harvard Health. “Try to practice for at least 20 minutes a day, although even just a few minutes can help. But the longer and the more often you practice these relaxation techniques, the greater the benefits and the more you can reduce stress.”
New Year, New Routine!
BY NICOLE IRVING
Starting the year off on the right foot is key to having a fabulous 2025! One way to do this is by creating a new consistent morning routine. According to the National Alliance on Mental Illness (NAMI), “the key to an easier morning is to keep your first waking hour as consistent as possible throughout the weeks.”
So, what does an ideal morning routine look like? It will look different for everyone, but the common factor will be something that you can stick with, that is easy and efficient for you and that keeps your daily stress level down and manageable. “Having a morning routine can increase your energy, productivity and positivity. It also generates momentum, building up to the brain’s peak time for cognitive work,” says NAMI.
HERE ARE 6 TIPS TO CREATING A NEW MORNING ROUTINE
Prepare the night before
Lay your clothes out, set the coffee maker, pack your lunch and work bags and put them in the same spot every night for easy access. Charge phones and put keys where they need to go so you won’t be searching for them or worrying about phones dying on the way to work.
Wake up slowly
Set alarm to go off with plenty of time to allow you to get all things done, without rushing, before you need to leave for work/school/event. Waking up in a panic and rush is not good for the body, so give yourself time to lay in bed awake and stretch before you need to get up.
Meditate
According to Healthline, “Meditation in the morning can set the stage for your day.” So, a few moments of mindful meditation can put your mind at ease and allow for a clear and purposeful thoughts throughout the day
Journal
“By starting your day with focused intentions, you set a positive tone and create a sense of purpose,” notes Beaufort Organics. There is no right or wrong way to journal. So, jot down your thoughts, ideas, wishes, dreams and goals for you and for your day.
Wash away the night
A refreshing shower allows you to wash off the previous day and wake you up with energy and vigor. Add in your favorite shower bombs or scented scrubs to wake the senses.
Hydrate and feed your body
They say that breakfast is the most important meal of the day, so why do so many of us rush out of the house without it? If whipping up your favorite breakfast is too much for you in the morning during the week, leave that to the weekend. Meal prep morning breakfasts with easy mini bagels, fresh grapefruit, granola and yogurt. Sit and enjoy your breakfast, while thinking of positive affirmations. Sip on lemon water, tea or your coffee.
SAMPLE OF A MORNING ROUTINE
NAMI outlines a simple morning routine to get you started on your new journey! Remember, routines are personalized, so make one that is best suited for you! The most important thing is consistency.
6:55-7:00 – Slowly wake up, and open your eyes.
7:00-7:15 – Open the curtains, put on energizing music and do some light stretching.
7:15-7:30 – Eat some fruit and almonds for breakfast.
7:30-8:00 – Read and drink tea or water to get the mind stimulated and the body hydrated.
8:00-8:30 – Shower (don’t forget to sing!) and get ready for work.
8:30-9:00 – Walk to work to get in some moderate exercise.
9:00-9:15 – Begin work with a planning session to strategize your day.
Travel Destinations to complete your bucket-list
BY RENEE CASTRO | ILLUSTRATIONS BY GRACE DOWNEY
Everyone has an idea of special places that they’d love to travel, but have you ever dreamed of that one place where you know you must visit at least once in your lifetime? Our readers shared their bucket-list destinations and here’s why we think you should get out and plan that trip!
MALDIVES
If the ocean is your happy place, the Maldives has everything you need for a laid back ocean-front vacation. The islands in the Maldives are full of culture and heritage to give you a vacation that has a little taste of everything. Bonus? You can island hop and experience a new beauty just a ferry boat ride away.
If you’re a flower lover, then Japan is where you need to be. From late March to early April, you can experience the beautiful cherry blossoms which are in season at this time. If you’re also into city life, then you can experience an array of attractions, museums and so much more! 1 2 3 5
4
BARCELONA
TOKYO
A week might not even be enough time to experience all that Barcelona has to offer. With live flamenco, museums, art galleries and La Sagrada Familia, Spain is the destination that offers just a little bit of everything. If you’re a lover of all things wine and food, then you have come to the right place. Barcelona and its wine is a beautiful love story waiting to be told.
FIJI
HAWAII
I’m sure you’ve heard about Hawaii over and over again. But have you ever experienced what makes people come back for more? With eight islands to choose from, the Hawaiian way of life is something that you’ll bring back with you for the rest of your life. Tropical palm trees, luaus and Mai Tai’s are just the mere basics of what life in Hawaii is really like. If you can swing it, take a helicopter ride of one of the islands or take a swim in the crystal clear water that is as exciting as it is refreshing.
It has been said that Fiji is one of the world’s happiest countries. Could it be because of the constant blue skies and vibrant turquoise waters? Might it be the little villages with low crime rates and some of the freshest food you’ve ever tasted? Maybe it’s because the term “hurry” doesn’t exist in Fiji. People don’t seem to worry there, and that could be the exact reason why you need to book the next flight over!
6
7
RIO DE JANEIRO
Soccer, samba and some pretty breathtaking views are the types of things you’ll experience when you step off the plane in Rio. If adventure calls your name, you’ll never be disappointed with the amount of fun you can have here. Board a gondola on the Crocovado mountain tour or ride in a jeep on the Tijuca Rainforest jeep tour. Adventure never sleeps and neither does Rio apparently!
SOUTH AFRICA
If a safari, shark diving or hot air balloon rides are your kind of adventure, then South Africa is a definite must on your bucket list. There is nothing like being able to go on an African safari and hit the beach on the same day. After a full day of adventure, grab a picnic basket and head to Kalk Bay. The view of the mountains and the sea aid in creating the most beautiful sunset you might see in your entire life.
Towel Trouble: How Often Should You Really Wash It?
BY COLE PURVIS
Towels are a cornerstone of maintaining good personal hygiene, used daily to dry off after a shower or bath. But how often should you replace your towel with a fresh one? Is it after one day, three days or longer? Surprisingly, this common household item can become a haven for bacteria, mold and unpleasant odors if not cared for properly. Here’s what you need to know to keep your towels — and yourself — clean and healthy.
HOW OFTEN SHOULD YOU CHANGE YOUR TOWEL?
According to the American Cleaning Institute, you should wash your bath towel after three to five uses, assuming it is hung up to dry thoroughly between uses. If the towel is left damp or folded in a way that traps moisture, it can become a breeding ground for bacteria and mold, meaning you might need to replace it more frequently.
For people with sensitive skin, acne-prone areas or compromised immune systems, using a fresh towel daily
WHAT GROWS ON YOUR TOWEL?
Towels are uniquely designed to absorb water, making them a perfect environment for microbial growth. Here are some common culprits that thrive on damp towels:
Bacteria: Towels can harbor Escherichia coli (E. coli), Staphylococcus aureus (staph) and other bacteria from your skin or the bathroom environment.
Fungi: Moisture-loving fungi, like those that cause athlete's foot or ringworm, can thrive on wet towels.
Mold and Mildew: If towels don’t dry properly, mold spores can accumulate, leading to musty smells and potential allergens.
SOME LOCATIONS CLOSER TO HOME INCLUDE:
Using a dirty towel can reintroduce bacteria and dirt onto your freshly cleaned skin, potentially leading to skin irritation, clogged pores, or infections. Sharing towels only compounds the problem, as it spreads germs from one person to another.
HOW TO MAINTAIN YOUR TOWELS:
1. Hang Them Properly: After each use, hang towels in a wellventilated area, preferably on a towel rack where they can spread out to dry completely. Avoid leaving them bunched up or on the floor.
Wash Regularly: Use hot water and a quality detergent to clean towels, especially if they’ve been used after exercise or by someone who is ill. Adding white vinegar to the wash can help eliminate odors and bacteria.
Avoid Fabric Softeners: While tempting, fabric softeners can leave residue on towels, reducing their absorbency and trapping bacteria.
Replace Worn Towels: Towels lose their effectiveness over time. Replace them when they become rough, thin, or no longer smell fresh even after washing.
WHEN TO USE A NEW TOWEL
For the average person, swapping out towels every three to five days is a safe rule of thumb. However, if your towel feels damp, starts to smell, or if you’re recovering from an illness, change it more frequently.
Maintaining proper towel hygiene is a small but significant step toward protecting your health. By understanding how often to replace your towel and how to care for it, you can ensure every shower ends with a truly fresh, clean finish.
Lifestyle & Travel Digital Detox: What Can it Do for You?
BY TRACY WRIGHT
Did you know that most Americans spend four hours watching TV and about seven-and-a-half hours on digital devices? This fact from Cleveland Clinic shows that we are almost chained to our devices and technology. Now many places across the country are embracing what’s known as a digital detox or when “a person or individual stays disconnected from devices or social media for a defined duration,” reports a 2024 journal article in the Cureus Journal.
Social media has been shown to have particularly negative effects on people’s moods and relationships, including “being angry or upset over posted content, cyberbullying, fear of missing out (FOMO), isolation, and social comparisons,” said Cleveland Clinic.
Many people couldn’t imagine a day without their devices or technology, but research has shown that it can contribute to positive effects on health and well-being, said the journal’s authors. “A digital detox…can provide relief from the pressure of constant connection to electronic devices…A digital detox may even help improve your sleep, relationships and mood,” said Cleveland Clinic.
How do you know if you need a digital detox? VeryWell Mind says you may need one if your digital media or technology is creating undue stress or if you feel like you must be connected to your device for an excessive amount of time, especially if it interferes with your relationships, sleep or mental health.
Many celebrities have gone through digital detox programs, including Oprah Winfrey, Rebel Wilson and Nicole Kidman have visited digital detox retreats in Mexico, California, Arizona and Joshua Tree California.
But you don’t have to visit a star-studded location to access a digital detox. Locations can be found across the country, including Florida. DigitalDetox.com hosts events around the country chock-full of immersive experiences but free of technology. This includes a digital-free summer camp for adults, mystery trips lasting from 1-3 nights, or even unplugged nights where people are encouraged to interact with friends and meet new ones, without technological interference. Visit their website for more details.
SHOULD YOU WANT TO EXPERIENCE FAR-AWAY LOCATIONS, TWO POPULAR SPOTS INCLUDE:
L'Auberge de Sedona - On the pricier side, this location in Sedona, Arizona, is a digital-free property offering activities like hiking, horseback riding, spiritual retreats, stargazing, yoga, sound healing, shopping and trips to the Grand Canyon.
Lake Placid Lodge - Located five hours from New York City, this lodge’s website describes it as an “outdoorlover’s dream. With access to some of the country’s finest hiking, boating, skiing and fishing, [the lodge] offers a place of refuge after a long day spent exploring the rugged wilderness of the Adirondacks.”
SOME LOCATIONS CLOSER TO HOME INCLUDE:
Westgate River Ranch Resort & Rodeo - River Ranch is on the west bank of the Kissimmee River, and the Westgate River Ranch is described as “Florida's Ultimate Digital Detox Retreat,” on their website. With luxury glamping accommodations, activities include private hayrides, line dancing, cattle drives, airboat rides, archery and even a weekly rodeo.
Sunset Key Cottages - Located close to Key West on a 27acre private island, this resort has numerous water activities like fishing, boating and parasailing as well as a luxury spa, fitness classes, healing retreats, beach and pool activities.
Carillon Miami Wellness Resort - This location specializes in personal wellness and features “an integrative approach to a healthy and enriching lifestyle,” according to its website. It features personalized fitness programs, a spa with services like cupping, hydrotherapy and infrared saunas.
If a formal digital detox experience isn’t convenient to your schedule or budget, you can create one of your own. Cleveland Clinic suggests the following steps to tailor your own digital detox:
IF YOU’RE READY TO BEGIN A DIGITAL DETOX, FOLLOW THESE STEPS, SAYS PREWITT:
1: Decide on a behavior to change - what behaviors are you looking to change? Figure out which activities you want to reduce or eliminate. Is it all or nothing or do you want to eliminate one troubling aspect?
2: Create goals - “Set a goal for yourself based on whether you’d like to reduce or eliminate the use of a certain device or type of media. Make it specific. Will it be all day or only at certain times?”
3: Make a time commitment - “It takes time to break strong digital habits.” Experts suggest at least two weeks to truly break from the bad habit.
4: Gather support - “It’s nice to have a [supportive] partner, family member or close friend to encourage you and provide accountability.
5: Assess your progress - “A few days after starting your digital detox, check in with yourself on how it’s going.”
6: Consider long-term changes - “Notice the benefits and barriers you experienced during the digital detox. Was it easier than you thought or tough to do? Then decide if you’d like to keep any aspect of the change moving forward.”
“Doing a digital detox is about taking charge of how you spend your time and energy and what you give your attention to. It helps you realize what you want more and less of so you can break unhelpful habits and create new, more meaningful ones,” said Cleveland Clinic.
Spice, Spice Baby! How Spices Can Improve Your Meal AND Your Health
BY TAYLOR MCLAMB
If you’re hesitating about incorporating spices into your meal, we recommend watching the viral video of Oprah Winfrey reacting to bland chicken from her 2006 talk show, The Oprah Winfrey Show. Winfrey winces as she tastes Pillsbury bake-off winner Anna Ginsberg’s baked chicken and spinach stuffing, awkwardly smiling at the camera as she asks, “Did we add salt and pepper? I think we need salt and pepper.” To help prevent an Oprah situation, adding a little flavor to your food can go a long way. You don’t have to be an award-winning chef to transform an otherwise tasteless dish into a flavorful experience.
Hannah M. Stahmer, a registered dietician at the University of Florida, said one of the powerful things about spices is the scent and how it can provoke a memory of a time and place.“Cooking with different spices helps me to embrace the origin of the food I am making and helps me explore foods of different cultures,” said Stahmer.
Spices are accessible at your local grocery store, making them a versatile and easy tool to kick your meals up a notch. Plus, the health benefits of what certain spices can bring to your mind and body make experimenting with spices a win-win health and taste combo. Stahmer said that she feels good about using spices because most spices are powerful anti-oxidants that may help prevent cell damage due to the environment, aging and illness. “With the rise of auto-immune related diseases, it’s nice to know that some of the spices that make food taste and smell delicious may also help protect us from cell damage.”
Don’t know where to start? Here is a list of tasty spices with incredible health remedies:
*Always consult your doctor before adding new spices to your diet.
HIMALAYAN PINK SALT
If you’re up-to-date with all things trending, then you definitely know that Himalayan salt is the new must-add to every culinary dish. Not only can you use it to add a little extra flavor to your dish, Himalayan salt can also be used as a slab to serve food, it can be thrown in your bath for detox, or purify your air in the form of a rock. With its eye-catching pink hue, this salt can help increase hydration, help to reduce acid reflux and even improve your circulation!
CILANTRO
Adding some cilantro to your dish will sure make it burst with flavor. Sprinkling it on some tacos or adding it to guacamole will always “wow,” but the most amazing part is the added benefits you get from this common spice. This spice can quickly become essential as it can help reduce skin inflammation, regulate your blood pressure and even treat mouth ulcers.
ALLSPICE
If you dig around in your shelf you might come across allspice, which is mostly used during the holidays for a number of dishes. It is native to Mexico, Central America and the Caribbean islands, but it can benefit your health in many ways. If you are subjected to gastrointestinal problems, sprinkling some allspice on your culinary dishes can help to relieve gas, abdominal pain and even indigestion.
CAYENNE PEPPER
If you’re a fan of spicy food, cayenne pepper is perfect for you. Sprinkle some on your eggs in the morning to start your day off with a kick, or add it to flavor tacos and chili. Not only is it delicious, but cayenne has been known to aid in cutting short cold symptoms (add some to your tea in the morning), it can prevent ulcers and relieve pain.
CINNAMON
If you have a sweet tooth, cinnamon is perfect because it allows you to sweeten up your dishes without adding sugar. Add it to your oatmeal in the morning, sprinkle some in your smoothies or even mix it into your favorite black bean dish. According to a study done at the American Heart Association’s Arteriosclerosis, Thrombosis and Vascular Biology/ Peripheral Vascular Disease 2017 Scientific Sessions, cinnamon was linked to healthier blood levels of fat, sugar and insulin.
TURMERIC
Don’t be scared away from turmeric’s bright orange hue, this spice has become a trendy super-food for a reason. Turmeric contains curcumin, which according to a review in Advances in Experimental Medicine and Biology, has been shown to exhibit antioxidant, anti-inflammatory, antiviral, antibacterial, antifungal and anticancer activities. Add it to your tofu stir-fry, sprinkle some on popcorn or add it to curry dishes and salad dressings. According to The New Whole Foods Encyclopedia, you can also add it to milk to help with protein digestion.
GINGER
Ginger is usually thought of for primarily Asian cuisine, but it’s also delicious incorporated in fresh tea, smoothies, soups and baked goods. Ginger has also been used for hundreds of years due to its astounding health benefits. Ginger has been known to help with digestion, nausea, cold and flu relief, cardiovascular health and inflammation.
Blackberries: The Next Superfood?
BY AMELIA BOWLES
Despite their size, blackberries are actually a mighty fruit, providing lots of antioxidants, minerals, vitamins and fiber. Their sweet and slightly tart flavor is also a huge bonus as their great health benefits are met with an even better taste. And with so many uses, they’re bound to make their way into your favorite recipes.
According to Cleveland Clinic, one cup of blackberries (62 calories) has 30 mg of vitamin C (33% recommended daily allowance), 29 mg of vitamin K (24% recommended daily allowance) and 0.9 mcg of manganese (39% recommended daily allowance). It also has 7.6 g of fiber and is rich in polyphenols, antioxidants that can help reduce stress and inflammation. Antioxidants have also been known to reduce “[chronic] inflammation that can lead to cancer, heart disease, pulmonary disease and type 2 diabetes. Studies have shown that these antioxidants may also promote brain function as they allow for better blood flow to “areas that control speech, memory and attention,” according to Cleveland Clinic. Another study also showed benefits for oral health, where antioxidants help to combat harmful bacteria in the mouth which can lead to oral disease, according to Healthline. And because blackberries are also low in carbs (14 g per cup) and are not as likely to negatively affect blood sugar, according to Healthline, you also don’t have to worry about snacking on as many as you’d like.
can also be used in desserts, with plenty of healthy recipes out there for low-sugar or low-carb options. Blackberries can be used to make jam and even with savory dishes such as pork chops and salads. When visiting the supermarket, Taste of Home suggests choosing blackberries with a dark purple color that are “plump, firm and shiny.” They should be stored in the fridge in a container that allows for airflow with a paper towel lining the bottom of the container. Rinse them only when ready to use to help them last longer.
Blackberries are great on their own, but also have plenty of uses in different types of recipes. Putting them in yogurt, cereal or muffins can make for a delicious breakfast. They
Whether you’re eating them by the dozen or finding creative ways to incorporate them into your kitchen, the bottom line is that you can’t go wrong with blackberries and all of their incredible benefits.
Nutrition
Meal Prepping: A Time and Money Saving New Year's Resolution
BY MORGAN HILL AND NICOLE IRVING
It’s the new year, and we all set out with good intentions with our New Year’s Resolutions to get organized, healthy and fit at the start of the year. In fact, according to a Pew Research Study, about three in ten Americans make a New Year’s Resolution, and some make more than one. But as months go by, those routines and resolutions that we set forth may get tossed to the wayside. One routine that can make a whole lot of difference through the year, where our health is concerned, is meal prepping. Sure, it takes some organizing and effort, but the results can be monumental.
It’s easy to tell yourself you can just buy lunch or go out to eat for dinner but buying the same thing every day can become repetitive. In the evening after a long day at work, all you want to do is relax and cooking dinner is out of the question. The solution? Meal prepping. Meal prepping saves money, time and you can control what is going into your body.
Control What’s Going in Your Body
If you’re trying to eat healthier or want to start counting macros, meal prepping is the perfect way to start. By cooking for yourself, you know exactly what ingredients are going into your body and how much. Many meal prepping recipes can be easily imported into MyFitnessPal or other food tracking apps.
and other preservatives that you may be ingesting. If you have high blood pressure, cholesterol or managing type 2 diabetes, overseeing how your meal is prepared is key to staying on track.
In addition, when you cook at home, you can monitor the amount of sodium
In the 1980’s food portion sizes grew larger and haven’t come down that much since. When we go out, we want to get the most for our money, but is that the best health option? When we cook at home and plan our meals, we can portion our plates according to what our body needs, not what is served in front of us.
How to Start
Meal prepping may sound like a daunting task, and with everything that we already have on our plate (no pun intended), it may just sound like too much work, especially when we have people with discerning pallets under the same roof.
First, start by creating a list of all the ingredients you and your family like. Make sure to note any dietary restrictions or needs. Then, to make it simple, create menus around classic pieces, like chicken, steak and pork and pick a variety of sides and salads that all will enjoy. Include things that you can make in large bulk like hearty soups and chilis that can be enjoyed for lunches too.
And meal prepping isn’t just for large meals. Prep snacks that consist of nuts, homemade granola, bite sized cookies and apple chips. It’s all about making easy and healthy options for you to grab on the go!
Keeping it up All Year
Set small goals at first. If you were eating out most of the week, start by cutting it in half, and meal prep for the other days. Then, add in more days and plan for meals as the year goes on. Add in prepping for breakfast by making a big batch of eggs or make a week’s worth of overnight oat jars to take with you to work. If you like to eat at your favorite restaurant on a certain day for a specific special or event, then do it! Mealtime, regardless of if it is in the house or out, is a social time and should bring you happiness, so continue to do so, but allow this as a special treat and keep your eye on the goal.
The only way to create a new behavior is to keep at it. No, not every week will be perfect, so show yourself grace and amend your plans and menus as you see fit. Most importantly, have fun with it and add new dishes and flavors through the year!
Dinner with a Side of Romance
BY TARYN TACHER AND MERCEDES LEGUIZAMON
Dating is exciting — whether you are going on a first date with someone new or spending some quality time with your significant other. You get all dressed up, the butterflies in your stomach start to flutter, and you cannot seem to erase that smile from your face. Love is in the air, and so are the aromas of those romantic foods that give us all the feels.
CHOCOLATE
Chocolate has a velvety texture and a rich flavor that make it irresistible, but it is far more than just a delicious treat. According to a study published in the British Journal of Clinical Pharmacology, chocolate contains phenylethylamine, which aids in the production of endorphins — hormones that make us feel good — and increases our dopamine levels. Some scientists even credit phenylethylamine for that gloriously giddy feeling we experience when we fall in love.
OYSTERS
They are the most well-known aphrodisiac, and with good reason. Oysters are considerably high in zinc, which according to Dr. Sara Gottfried of the Gottfried Institute, stimulates the production of testosterone and sperm. It is no wonder people slurp up these slippery mollusks on dates.
CHILI PEPPERS
These red, hot peppers pack a powerful punch that, according to a study published in Food Quality and Preference, awakens your endorphins, causes your heart to race and makes
you break a sweat — similarly to when you are aroused. The heat from the peppers makes your tongue tingle, your lips plump and your body warm.
CAVIAR
These tiny fish eggs evoke a feeling of elegance and sophistication. They are chock-full of zinc, which energizes you, and the amino acid L-arginine, which according to the Mayo Clinic increases your blood flow and improves erectile dysfunction.
GOJI BERRIES
These red berries are treasured in China for their aphrodisiacal properties. Affectionately referred to as “happy berries” in China, these tiny fruits are believed to help those affected by erectile dysfunction. According to an article in “Herbal Medicine: Biomolecular and Clinical Aspects,” goji berries were shown to improve copulatory performance and reproductive function in rats.
STRAWBERRIES
These juicy fruits scream love with their red hue and heart shape, but they are also loaded with vitamin C, which helps keep your blood flowing steadily. Need we say more?
GARLIC
Not all foods awaken your sensual side.
While it may be fragrant and delicious, garlic often leaves you with unpleasant breath, which is not ideal for snuggling up close to your sweetheart or going in for a kiss.
BEANS/LEGUMES
Beans, beans are good for your heart. The more you eat, the more you … well, you get the idea.
SPAGHETTI
"Lady and the Tramp" may have made it look adorable, but there is nothing romantic about two people slurping up long noodles — not to mention, the sauce can be super messy.
CORN ON THE COB
When your date is undoubtedly listing all of the reasons why he or she is thrilled to be spending some one-onone time with you, you will want to flash a smile full of pearly whites — sans corn kernels.
RIBS
Though they are delicious, ribs and other finger foods are nearly impossible to eat neatly. Bones and tons of sauce are recipes for disaster.
Keep all of these foods in mind when planning your next outing with that special someone, and you are sure to have a day full of romance.
Financing Your Furry Friends
BY APRIL TISHER
Cute faces, fuzzy snuggles and loyal companionship make animals so endearing to us. The thought of coming home from work to a cat sleeping on the couch, an excited puppy waiting at the door or fish swimming peacefully in your living room are all strong reasons to welcome a new pet into your home. However, financial barriers can sometimes prevent us from becoming a pet owner. From the very beginning there may be purchase or adoption fees. (See sidebar for specifics) Then comes the somewhat unpredictable expenses of healthcare that can be a deal breaker. However, with good planning it doesn’t have to keep you from your best friends.
There are over 75 millions dogs owned as pets in the US making a dog the most popular household pet. The AKC (American Kennel Club) outlines the average cost of owning a dog over its lifetime:
• Small dog with average lifespan of 15 years: $15,051
• Medium size dog with average lifespan of 13 years: $15,782
• Large dog with average lifespan of 10 years: $14,480 These average costs include things such as grooming, food, toys and treats, crates, bedding and training. It also accounts for routine vet visits for wellness and vaccines, not emergency visits or the cost of regular medications.
While dogs are the most popular and expensive household pet, there are also costs associated with other animals as well. A CNBC study put the price tag of owning a cat at $21,000 and rabbits at a cost of almost $13,000 for the lifetime of the pet. According to moneyunder30.com, here are some other costs you can expect for both cats and dogs: Having your pet microchipped at your vet will cost you around $50. A spay or neuter can run anywhere from $20-$300. Monthly heartworm/flea/tick prevention can be $50 per month. Some locations may require licenses which typically run about $25.
While people of all ages love to own their animals, it is the millennials who spend the most money on theirs. Over 57% of millennials are pet owners and they tend to spend more on things such as pet daycare, boarding, pet walkers, training
classes and specialized foods (such as raw food diets). Costs such as pet fees in apartments are also a factor that younger owners will incur.
Many veterinary offices offer programs to help with the cost of pet ownership. Many companies offer pet insurance, which can start as low as $25 a month when purchased for young and healthy animals.
The Humane Society also offers low cost walk in vaccine and wellness clinics on specific days that can help with basic veterinary services. They also offer low cost spay and neuter services.
The best news of all? That same CNBC study cites that 93% of pet owners surveyed said that without a doubt their pets made them happier people! Apparently no matter what the cost, having an animal companion is worth every penny!
+ FOSTERING
Not sure you are ready or are able to commit to a lifetime for a pet? You can become a foster owner! This allows you the opportunity to help an animal in need for a period of time that you can commit to. It can also help you to identify what kind of pet you may want to consider on a permanent basis later. The Humane Society of North Central Florida will provide all the food, bowls, vet care, etc. needed. You must just provide the love, home, transportation to/from vet appointments and updates on health and behavior.
CHEAPEST PETS TO OWN
1. Sea Monkeys
Starter kits for upkeep beginning at $15.
2. Hermit Crabs
- $10 to adopt
- $36-72 a year on food
- $70 on one time supplies (aquarium, sand, hygrometer)
3. Goldfish
- $227 a year for food and upkeep
4. Rodents
- Less than $50 to buy
- Guinea pigs: $374 the first year (food, bedding and vet costs)
- Pair of rats: $250 the first year (food, bedding and vet costs)
5. Small Birds
- $15 to buy a parakeet
- $285 a year to own
- Should spend no more than $387 for the first year of ownership
Thinking about adopting a lifelong friend?
Head to humanesocietyncfl.org/adopt to find out about adoption costs and more information about adding a furry member to your family!
Money Talks: Books to Help You on Your Financial Journey!
BY AMANDA ROLAND
Some people love talking about money, investing and savings… but others shutter at the thought of their financial future. In fact, Capital One conducted a “Mind Over Money” study revealing that 58% of Americans believe that money controls their life and 68% worry they won’t have enough money to retire. Maybe you find yourself in the same boat? We have gathered a few of the best financial-help books on the market for any age or stage in life to help you gain financial freedom!
BOOKS FOR PEOPLE IN THEIR 20S AND 30S
“Investing in Your 20s & 30s For Dummies” and “Personal Finance in Your 20s & 30s For Dummies” by Eric Tyson, MBA
Eric Tyson gives 20 and 30-somethings advice on investing and personal finance while you are young! Soaking up his wisdom from these books will make you anything but a dummy!
“I Will Teach You to Be Rich” by Ramit Sethi
Learn about personal finances in a nonjudgemental way from author Ramit Sethi. He explores banking, saving, budgeting and investing, aka the four pillars of personal finance. Also, the author notes that you don’t have to be the smartest person in the room to bolster your financial situation.
“Rich Dad Poor Dad” by Robert T. Kiyosaki
This book is said to be one of the best personal finance books of all time. Robert T. Kiyosaki uses parables from his own life to illustrate the do’s and don'ts of personal finance, emphasizing that you don’t have to take home a high income to become rich. Further your understanding of finances, learn about investing, start thinking about real estate and more with this popular book.
Honorable Mentions:
This isn’t a book, but it is an amazingly helpful article published on Forbes.com that helps people in their 40’s avoid financial mistakes. “40 Financial Rules For 40 Year-Olds” by Jeff Rose could help you better navigate your pre-retirement life! Give it a read.
BOOKS FOR PEOPLE IN THEIR 40S AND 50S
“The Dumb Things Smart People Do with Their Money: Thirteen Ways to Right Your Financial Wrongs” by Jill Schlesinger
Jill Schlesinger is a CBS News Business Analyst and financial podcast host that teaches smart people how to be smart with their money choices, setting them up for success in retirement, real estate, insurance and more!
“The Millionaire Next Door” by Thomas J. Stanley
Thomas J Stanley will help you discover seven common themes that reoccur in the lives of those who are wealthy. You will learn about spending habits, career choices, generational wealth and more to get you one step closer to being the millionaire next door.
“What Retirees Want: A Holistic View of Life's Third Age” by Ken Dychtwald and Robert Morison
This book is for those who are approaching or in retirement who want to make sure they are prepared for what is to come. What does retirement look like in the 21st century? What are the values and key ambitions of retirees? All these questions can be answered by Ken Dychtwald and Robert Morison in this fascinating read.
“The 7 Habits of Highly Effective People” by Stephen R. Covey is an overall great read for anyone – period. It is more of a self-help and business-centered book, but the knowledge gained from the author can be applied in every area of your life – including your finances!
It’s important to remember that no matter your age, it is never too early or too late to learn about finance! You can always grow and better yourself to secure a financially stable future. Invest in these books according to your needs and stage of life.
Healing from the Inside Out: Understanding Somatic Therapy
BY COLE PURVIS
In the world of modern mental health treatments, somatic therapy is gaining recognition as a transformative approach to healing. Rooted in the connection between the mind and body, somatic therapy emphasizes how physical sensations, posture and movement reflect and influence emotional well-being. But what exactly is somatic therapy, and how can it help those struggling with trauma, stress or emotional imbalance?
ACKNOWLEDGE THE HIGHS AND LOWS OF THE YEAR
Somatic therapy is a holistic form of psychotherapy that integrates traditional talk therapy with techniques that focus on bodily awareness. The term "somatic" comes from the Greek word soma, meaning "body," and this approach recognizes the body as a vessel for storing
Rather than focusing solely on thoughts and feelings, somatic therapy delves into how these are physically manifested. For instance, someone dealing with chronic anxiety might experience tightness in their chest or a racing heart. Somatic therapy explores these sensations, helping individuals release pent-up tension and uncover emotional roots tied to their physical states.
THE SCIENCE BEHIND SOMATIC THERAPY
Our bodies and minds are intricately connected through the nervous system. When we experience trauma or stress, the body often goes into fight, flight or freeze mode. While the mind may attempt to rationalize or process these experiences, the body can hold onto the stress in the form of muscle tension, posture changes, or chronic pain.
Somatic therapy helps individuals “complete” these stress responses, releasing the energy that has been trapped in the body. This process can help reset the nervous system and foster a sense of safety and balance.
WHAT HAPPENS IN A SOMATIC THERAPY SESSION?
A somatic therapy session might look different from a traditional therapy appointment. Alongside talking, clients are guided to tune into their bodily sensations, movements and posture.
Therapists may use techniques such as:
• Breathwork: To regulate the nervous system and ground the client.
• Mindfulness Exercises: Encouraging clients to focus on present-moment sensations.
• Movement or Posture Adjustments: Helping release tension or explore emotions associated with certain body positions.
• Touch: Gentle physical guidance to aid in releasing stored trauma.
These practices are often accompanied by a compassionate dialogue that helps clients understand and integrate their experiences.
1. Trauma Recovery: Somatic therapy is especially beneficial for individuals with post-traumatic stress disorder (PTSD) or unresolved trauma. It helps release physical stress responses that may have been “frozen” during the traumatic event.
2. Stress Reduction: By teaching clients how to listen to their bodies, somatic therapy can help reduce chronic stress and anxiety.
3. Emotional Regulation: Clients learn to identify, process and release emotions in a healthy way.
4. Enhanced Self-Awareness: The focus on bodily sensations fosters a deeper understanding of one’s emotional patterns and triggers.
WHO CAN BENEFIT?
Somatic therapy is suitable for anyone, but it’s particularly effective for individuals who feel disconnected from their bodies or struggle with the lingering effects of stress and trauma. In fact, according to the results of a 2017 controlled trial, as many as 44% of individuals with post traumatic stress disorder (PTSD) saw decreased symptoms after trying somatic therapy.
A PATH TO HOLISTIC HEALING
Somatic therapy invites us to reconnect with our bodies, acknowledging them as integral to our emotional health. By listening to what our bodies are telling us and addressing the physical manifestations of our experiences, somatic therapy offers a profound pathway to healing — one step, one breath and one sensation at a time.
The Fernandina Beach Market Place
N. 7th St. | 9 a.m. - 1 p.m.
Join your family, neighbors and friends at the farmers market open year round, rain or shine!
FernandinaBeachMarketPlace.com
This event happens every Saturday
Wildlight Market Place
123 Tinker Street off Wildlight Ave.
9 a.m.- 1 p.m
Come rain or shine to the Wildlight Market Place. There will be local vendors who bring seasonal produce, artisan foods, fresh baked breads and pastries and other delectable treats. This event happens the first and third Saturday of the month
Calendar
JANUARY/FEBRUARY
RECURRING EVENTS
3rd on 3rd Street
Amelia Island Museum of History
6 p.m. | ameliamuseum.org
Join us at the museum as we host historians, authors and other experts for thought provoking lectures on local or regional history. Snacks and beverages are available. Admission is $5 for Museum Members with a suggested donation of $10 for non-members. This event happens every third Friday of the month
Artrageous Artwalk
5 - 7 p.m.
Participating galleries will remain open for your strolling pleasure.
This event happens on the second Saturday of the month
Sundays on 2nd Artist Encounter Series
Art Education Center
2 - 4 p.m.
The Island Art Association hosts free Artist Encounters. Reservations are required and registration will open on the third Monday of each month and will be open for two weeks, then names will be drawn for the number of spaces available and registrants will be notified. Contact Alice at glassgirl445@gmail.com
This event happens every third Sunday
Wednesday, January 1 NEW YEAR’S DAY
Wednesday, January 1
Dining Down Centre
2 - 4 p.m. | Centre Street fernandinamainstreet.com
Fernandina Beach Main Street, in partnership with the City of Fernandina Beach, will host an epic community birthday party that includes fun, food and of course, birthday cake! Happy 200th Birthday Fernandina Beach!
Saturday, January 4
Cannon Ball Run - 5K and Half Marathon
7 a.m. | ameliarunners.com
Kick off the New Year and plan to join the Amelia Island Runners for a memorable Half Marathon/5K race.
Friday, January 17Sunday, January 26
Amelia Island Restaurant Week
Enjoy cuisine from the island’s award-winning and popular dining establishments during Amelia Island Restaurant Week! During this ten-day culinary showcase of savory prix fixe menus, enjoy $15 lunches and dinners at $30 and $50. Discover additional delicious events specially designed for those with a taste for life!
Saturday, January 18
Fernandina Beach Women's March
10 a.m. - 12:30 p.m.
Come join a women's march for women's rights. The march begins at 10 a.m. and will follow the traditional parade route. There will be speakers at Central Park from 11 a.m. -12:30 p.m.
Monday, January 20
MARTIN LUTHER KING JR. DAY
Monday, January 20
Dr. Martin Luther King Jr. Parade Noon
All are welcome to join in honoring the late Dr. Martin Luther King Jr.
Thursday, January 30 - Sunday, February 2
2nd Annual Amelia Island Festival of Stories and Songs Story and Song, Center for Arts & Culture storyandsongarts.org
You'll find a wonderful variety of styles and content, from nationally known performers who will make you laugh, cry, and think, as well as local favorites who will share the rich history of our island.
Saturday, January 25
19th Annual Celebrating Our Seniors Gala
Ritz-Carlton, Amelia Island | 6 - 10 p.m. nassaucountycouncilonaging.org
Join us for a fun and festive evening as we celebrate Nassau County Council on Aging's mission of helping local seniors lead happy, healthy lives! All proceeds benefit Nassau County Seniors.
Sunday, February 2
5th Annual Make It
With Bacon Cookoff
626 S. 3rd Street | 2 - 5 p.m
Join the American Legion Auxiliary for their annual Make it With Bacon Cookoff benefitting Operation 300. Entry is free. For $10 you can taste all the entries!
Friday, February 7
Galentine Sip & Shop
4 - 7 p.m.
Fernandina Main Street fernandinamainstreet.com
Celebrate Valentine's Day with your favorite friends, enjoy great drinks and discover exclusive shopping deals. Don’t miss out — mark your calendars and get ready to sip, shop and celebrate!
Saturday, February 8
Amelia Island Montessori Chili Cook-off
Downtown Fernandina Beach
10:30 a.m. - 2:30 p.m.
The Chili Cook-off brings the community together for this familyfriendly event while also benefiting Amelia Island Montessori School. The competing teams will create their best chili recipes and provide tastings over a 2-hour window in hopes of becoming this year’s chili champion. There will also be live music, an interactive kid zone, arts and crafts and more!
Community
Friday, February 14 VALENTINE’S DAY
Friday, February 14
18th Annual Gala for the Boys & Girls Clubs of Nassau County Foundation
Ritz-Carlton, Amelia Island
6 - 9 p.m.
This year's theme will be, “New York, New York” and will feature a cocktail hour, an awards presentation, a gourmet three-course meal curated by the Chefs at The Ritz-Carlton, Amelia Island, a spectacular silent auction, and exciting live entertainment by Let’s Hang On!
Monday, February 17 PRESIDENTS’ DAY
Monday, February 24
4th Annual Fashion Show Honoring Hometown Heroes
Mocama Beer Company
5 - 8 p.m.
The Barnabas Center 2025 Hometown Heroes Fashion Show serves as an evening of gratitude honoring Hometown Heroes who volunteer daily in our community.
Friday, February 28
2025 Amelia Island
Book Festival Gala
6 p.m. | Ritz Carlton, Amelia Island ameliaislandbookfestival.org
Come and join us for an elegant evening of food, drink and discussion with literary stars. There will be a live auction, seated dinner and celebrity book signing. Cocktail Attire.
Saturday, March 1
Amelia Island Book Festival
10 a.m.- 4 p.m.
Fernandina Beach Middle School
During this year's festival, 100 authors will have the opportunity to engage with over 1300 readers to showcase and sell their books and readers will be able to engage and talk with the authors about their work and what inspires them. There will be author breakout presentations, book signing sessions, food trucks and a variety of other fun.
Friday, March 7
Werks Reunion Amelia Island 2025
The Amelia River Club
Porsche Club of America (PCA) welcomes all Porsche clubs, owners, and enthusiasts to the ninth annual Werks Reunion Amelia Island on March 7, 2025, the Friday preceding the Amelia Island Concours d'Elegance. Join us at The Amelia River Club (4477 Buccaneer Trail, Fernandina Beach, FL 32034) to see a breathtaking array of Porsches, from rare to current models, and everything in between! $40 per car for onsite spectators.
Sunday, March 9
30th Annual Amelia Concours d’Elegance
The Golf Club of Amelia Island ameliaconcours.com
9:30 a.m. - 4:30 p.m.
The Amelia Concours d’Elegance draws over hundreds of the most impressive vehicles from across the globe. This year it will feature 275 historically significant vehicles, 35 car classes, awards, live entertainment, a Bavarian beer garden and more.
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