January/February 2021 • Volume 5 • Issue 5 wellness360magazine.com
NEW YEAR, NEW YOU 21 BAD HABITS
TO END NOW! YOUR PLAYBOOK TO
GETTING FIT
TRY THE 60 DAY
CHALLENGE
+08
COVID-19
VACCINE FAST FACTS PG. 11
MOUTH-WATERING
COOKBOOKS
MAKE YOUR OWN MATCHA TEA
PG. 28
LET'S TALK MONEY! 7 BOOKS TO READ NOW
END ONLINE HACKS & SECURE YOUR PRIVACY
SHAKE UP VALENTINE'S DAY GIFT GIVING
BACK TO THE OFFICE? FIND YOUR NEW ROUTINE
WELLNESS360 | JANUARY/FEBRUARY 2021
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POINTING YOU IN THE RIGHT DIRECTION
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NEW IMPLEMENTING COVID-SAFE MEASURES
JANUARY/FEBRUARY 2021
30
features
30 21 Habits to Break in the New Year We get set in our ways, and lets face it, some of those “ways” are not good ones. This year, drop those bad habits to get your health back on track!
CONNECT WITH US /wellness360magazine ON THE COVER
Goodbye 2020! Hello 2021! It is going to be an new year filled with hope, health and lots of happiness!
@wellness360mag @wellness360mag /wellness360mag WELLNESS360 | JANUARY/FEBRUARY 2021
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JANUARY/FEBRUARY 2021
in every issue HEALTH
LIFESTYLE
10 Don’t Scratch That Itch!
36 Secure Surfing: Maintaining
How Scratching Can Be Bad for You
11 Fast Facts: COVID-19 Vaccine 13 Biohacking a
Bolder Lifestyle
10
FITNESS 16 Get Fit in 2021 18 Ted Talks: Maybe This is Stretch: Devoting 2021 to Small Victories and Sun Salutations
20 Dreading Going Back to the Office? Find Your New Routine
NUTRITION
26
22 A Matcha Made in Heaven! 24 Processed Foods: What You Need to Know
26 Don't Take This Fruit for (Pome) Granted!
28 Cooking School 101: It's Never Too Late to Learn
FINANCE 34 Money Talks: Books to Help You on Your Financial Journey!
44 6
WELLNESS360 | JANUARY/FEBRUARY 2021
Your Privacy While Online
39 Give the Gift of Health This Valentine's Day
ASK THE EXPERT 42 5 Health Experts You Won't Want to Miss This Year!
MIND MATTERS 44 Mind Over Matter: How
Therapy Can Benefit Everyone
46 New Year, New You:
The 60 Day Challenge
COMMUNITY 48 We Tried It: Internet Life Hacks 50 Calendar
WELLNESS360 | JANUARY/FEBRUARY 2021
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Editor's Note
choose you!
There is no doubt that we are all so happy to say goodbye to 2020 and hello to 2021. It was one hellish year. No matter what industry you are in or state you live in, the sheer fact that toilet paper and hand sanitizer became the hot commodity of the year put stress on just about everyone. We pivoted until we became dizzy! It was just that year. And, while the dust may not be completely settled by January 1, I am hopeful that soon we will begin to feel like ourselves again.
I was not immune to feeling helpless, lost, confused and angry many times throughout the year. There were many nights of no sleep, worrying about how we were going to see the light at the end of the tunnel. Were the kids going to make it? And was my immune-compromised son in constant danger? In all of the chaos, I stopped taking care of ME. I was a blubbering crazy mess of fears and worry. Help came… and right on time. At the end of October, my brother and his wife had a new baby, my younger sister was getting married COVID style in Southern California (Aruba out, courthouse wedding in) and my ticket was booked. With a carryon packed to the max, my bookbag shoved to the brim with work and my N95 mask tightly secure, I took the plunge and entered the Delta airplane.
time, I took a moment to be still and breathe. I took deep breaths filled with hope and released worry and doubt. I was searching for a new me… a happy and free me… and I found her. What I learned most about myself and what we have been through this year, is that you must choose you! You must find pockets of time to recharge yourself, grow and breathe. Cry and release. Laugh and release. And… repeat. But, always grow for the better. This issue is all about a new you! Finding new perspectives and upgrading the you that has always been there. We do it with our phone… it’s time to do it with you! Be kind to yourself. We have made it through this past year and there may be some more bumps in the road, but you can do this! It’s a new year! We got this pivoting down! And remember….“When the air mask comes down, place it on yourself first, then others” Nothing could be more true!
One week turned into three weeks. It was during those three weeks away that I really tried to connect with myself, in between work of course. To really understand what makes me tick and for the first time in a long
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WELLNESS360 | JANUARY/FEBRUARY 2021
Nicole Irving, Publisher, EIC
PHYSICAL
BRAIN CHARACTER
WELLNESS360 | JANUARY/FEBRUARY 2021
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Health
Don’t Scratch That Itch!
How Scratching Can Be Bad for You BY TRACY WRIGHT
When we scratch an itch, the chemical serotonin is
released from the brain,
which can initially relieve the itch, but this serotonin release also triggers spinal cord nerve cells which can make us
even itchier.
It is estimated that humans scratch an itch about 90 times a day. Causes of itches can vary and range from bites, allergic reactions, certain illnesses or dry skin conditions like eczema or psoriasis. But why do we scratch, and should we? The itchy feeling develops as a warning to protect us from an outside invader like an insect. Skin cells then trigger an immunity response. When you feel an itch, your reflex is to scratch as a natural animal response removing parasites from the skin. For many of us, scratching an itch can be very satisfying, but most medical experts would advise against doing just that. In fact, scratching that itch can cause the itch to become worse. While we may find some reprieve by scratching, researchers from Washington University’s Center for the Study of Itch say that when we scratch an itch the chemical serotonin is released from the brain, which can initially relieve the itch, but this serotonin release also triggers spinal cord nerve cells which can make us even itchier. What’s worse, scratching an itch can cause your skin to break, bleed or allow bacteria from your fingernails into the skin, which may result in a bacterial infection, said the Mayo Clinic. Whether your itching is caused by an insect bite, dry skin or a condition like poison ivy, avoid scratching at all costs. The resulting possible infection can not only make the condition worse and spread but also contribute to future scarring. The American Academy of Dermatology Association advises that people with poison ivy or similar conditions take extra caution not to scratch as it may open active blisters.
COMMON ITCHES THAT YOU
shouldn't scratch!
Insect bites
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WELLNESS360 | JANUARY/FEBRUARY 2021
Pink eye
People often rub or scratch their eyes, especially those with seasonal allergies, pet allergies or dry eye conditions. While it’s tempting to rub eyes when they are feeling uncomfortable, doing so only makes itchy eyes worse and can greatly contribute to the spread of disease like viruses or conditions like strep throat. We use our hands for any number of activities like making food, driving our cars or petting our furry friends. This translates to a multitude of bacteria on hands even if you wash your hands frequently, said the Cleveland Clinic. If you touch your eyes, you can spread microbes such as salmonella, staph or streptococcus, increasing risk of sickness. The Clinic recommends that if you have to touch your eyes, wash your hands immediately with soap and water. The risk of pinkeye (conjunctivitis) is also increased when people rub their eyes. Symptoms of pinkeye include red, watery eyes sometimes paired with a discharge or sandy or grainy particles along the eyelashes, said the National Eye Institute. Eyes can feel painful or heavy. Conjunctivitis can be viral or bacterial, and it is spread very easily. You can avoid pinkeye by washing your hands frequently and not sharing personal items like towels, makeup or pillowcases, according to the Institute. Most cases of pinkeye go away on their own, but some cases may need prescription eye drops for treatment. Next time you have an itch…resist the urge to scratch! The American Academy of Allergy Asthma and Immunology recommends using natural remedies like cold packs which can help to extinguish an itch. You can also use hydrocortisone cream, which is a mild topical steroid you can buy over the counter, or immerse yourself in an oatmeal bath. More serious conditions causing itching may require a visit to the dermatologist.
Dry skin
Rashes from poisonous plants
Health GIVE YOUR TEEN SOMETHING TO smile ABOUT WITH
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Fast Facts:
COVID-19 VACCINE BY AMANDA ROLAND
The Centers for Disease Control and Prevention (CDC) says… The vaccines have been through clinical trials to make sure the potential benefits of a COVID-19 vaccine outweigh the potential risks. This is in line with what is called the Emergency Use Authorization (EUA). A vaccine will work with your immune system to fight off the virus if you are exposed. “COVID-19 vaccines will not give you COVID-19… None of the COVID-19 vaccines currently in development in the United States use the live virus that causes COVID-19.” You can read more about how the U.S. ensures the safety of vaccines by visiting www.cdc.gov/coronavirus/2019-ncov/ vaccines/safety.html.
FREEDOM TO EAT WHAT THEY WANT LESS EMERGENCY TRIPS TO THE OFFICE SAME QUALITY RESULTS YOU’D EXPECT FROM AN ORTHODONTIC SPECIALIST
In Florida… At time of print, Florida hospitals to receive the vaccine include Memorial Regional in Broward, UF Health in Jacksonville, Tampa General Hospital, AdventHealth Central Florida in Orlando, Jackson Health System in Miami and UF Health in Gainesville. Healthcare workers are the first to receive the vaccine, as well as Long-Term Care residents. It is unclear who will be next in line to receive the vaccine.
A note from Dr. Kay Roussos-Ross,
Chief of the Division of Academic Specialists in General Obstetrics and Gynecology at the University of Florida:
Dr. Roussos-Ross was vaccinated on December 16, 2020.
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Health
Biohacking a Bolder Lifestyle BY JACQUELINE SAGUIN
Ever taken melatonin to soothe a restless night? Or maybe searched online for a high-intensity interval training (HIIT) workout to burn off extra calories? These health trends coalesce into a greater, more complicated science known as “biohacking.” And its payoff is why people adopt health trends like kombucha or essential oils into their lifestyle. Biohacking, a broad, wormhole topic, refers to DIY biology, using small
behavioral or lifestyle changes to improve your body and mind. Jennifer Bleiweis, a registered dietitian nutritionist of Real Foods RD, said people use biohacking to target different health goals like sleep, stress reduction, mindfulness, professional growth and prevention. “Once we [have] our goal, we ask, ‘What are we going to add to our lifestyle or to our nutrition practice that’s going to enhance our physical wellbeing?'” she said. Amateur athletes often experiment with biohacks, trying new supplements and regimens to reach their peak physical performance, she said. But with today’s health trends, normal people adopt different biohacking routines to optimize their wellbeing without even knowing it. Here are some simple practices you may not realize are biohackers:
SLEEP • Blue-light glasses are a new trend said to block out light from electronic screens, which often interferes with people’s circadian rhythm. • Melatonin, a sleep supplement, is commonly used for insomnia. • Essential oil diffusers let you take in different scents like lavender that relieve stress. • Noise machines make for a seamless transition into a peaceful sleep.
STRESS REDUCTION • Meditation is a casual activity that relaxes your mind and betters your focus. • Yoga is a mindfulness practice. Just say, “Namaste.”
EXERCISE • HIIT workouts burn extra fat, using a targeting effect.
WELLNESS360 | JANUARY/FEBRUARY 2021
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Health It’s not a quick fix, Bleiweis said. Avoid the mindset of “if I do this all at once, I can fix everything.” Biohacking can be marketed as the promise of a quick weight loss or better mental health. There’s emerging research, but no definite bottom line that outlines the set outcome for different supplements or practices, she said.
NUTRITION • Fasting intermittently, with a nutritionist’s or doctor’s guidance, can help with overeating and offer a morebalanced eating schedule.
Some people’s belief in biohacking goes beyond these mild strategies. Hiring biohacking doctors, starting red light therapy and self-injecting DNA, purist biohackers hyper fixate on obscure technologies that border on dangerous to fix the body. Like any fad that tries to sell shortcuts to health, it can become an unhealthy obsession, wasting a lot of time and money. “Pick one area where [you] want to improve,” Bleiweis suggested. “It’s going to filter into these other areas of your health.”
• Omega-3 supplements have a neurological effect said to help with depression and anxiety
For example, if you want to improve your sleep, make it a habit to stay off your electronics before bedtime and turn in early. Because you targeted this one health goal, others start to fall in line. You’ll feel refreshed in the morning and more willing to work out, hitting your exercise goal. With supplements, start slow. Try one at a time, and test at a low dosage.
• Theanine supplements support mental health. It’s an amino acid often found in tea.
If you’re interested in these biohacking methods, consult your doctor or nutritionist to figure out a health plan that works for you.
• Fermented foods like kombucha support gut health. • Collagen is the latest health trend, often consumed in the form of protein powders.
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Fitness
Get Fit in 2021 BY LINDSEY JOHNSON, MS
You know the drill - New Year’s rolls around and everyone is full of good intentions. The coming year will be better! This year I will ACTUALLY get into an exercise routine, eat more vegetables, get more sleep, insert other good intention here. What if you had the magic tips to make 2021 the year that your resolutions lasted beyond February? Let’s face it, 2020 was a rocky road for many people. We saw our lives change in unprecedented ways. We made adjustments and ditched the status quo. Many people are ready to get back to some sense of routine and feeling empowered in their everyday lives. What better time to create a lasting lifestyle change?
DETERMINE YOUR WHY
When making a lifestyle change, it is important to first consider your WHY. Why do you want to make this change? What is the underlying motivating factor? Maybe you want to have more energy to play with your children, prevent or improve chronic disease, lose some excess weight, build strength or endurance, or simply for stress relief. Write down your reasons and place them somewhere that you will see them frequently. A firm belief in why you want to make a change is critical for longterm success and sticking with it when it gets tough.
ultimate goal, breaking it down into smaller bite-sized chunks to get you there will help you stay motivated throughout your training. SMART goals must be realistic. If the goal is too lofty, it becomes easy to get discouraged and give up. The time component is also critical. A goal of “I’m going to exercise more” does not provide specific accountability in regards to what type of exercise, duration or frequency. An example of a solid SMART goal would be “Three days per week, I will run two miles.”
GET AN ACCOUNTABILITY PARTNER
SET SMART GOALS
In order to be successful, it is important to set goals to keep you motivated, as well as have tangible ways to measure success. SMART stands for Specific, Measurable, Attainable, Realistic and Time-Bound. Taking an accurate assessment of where you are at baseline helps you create SMART goals that are right for you. If you are not currently active, competing in a triathlon next month is not realistic. However, if competing in a triathlon is your
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WELLNESS360 | JANUARY/FEBRUARY 2021
Some days you will be motivated and ready to take on the world. Other days, you may want to hit the snooze button and stay cozy in bed. The difference between those who build successful routines and those who trail off is consistency and dedication. Having an accountability partner will help push you to stay on track when motivation is waning. Ideally, your partner will participate in the same or similar activities with you, but this is not required. Simply sharing your goals with a trusted friend
or family member and asking them to help you stay accountable will help you stay on track. Some people find that posting on social media is another way for their tribe to support them.
CELEBRATE YOUR SUCCESSES
Everyone starts somewhere. It is important to not compare yourself to others but only to the earlier stages of your own journey. Setting SMART goals will help you watch your progress over time. Celebrate successes along the way. You have made a commitment to yourself and your health. Praise your efforts that you have persisted and made progress!
Now that you have the secrets to success, what will you do with it? Make 2021 the year that you stick with your commitment to get fit!
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Fitness
Maybe This is a Stretch.
Devoting 2021 to Small Victories and Sun Salutations BY TED SPIKER
TED TALKS THE HUMOROUS SIDE OF HEALTH
That’s where the growth comes from—challenging ourselves, trying unfamiliar things, seeing progress slowly, and learning to maximize the power and potential of your body in new ways. 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.
My relationship with yoga is a short one: I took a few classes some two decades ago. I had a trainer mutter 32 expletives when he tried to stretch me and felt how tight my muscles were. And I once did a hot yoga session for a story (it was one of my all-time favorite workouts — though I dripped like Niagara during the 90 minutes, I felt so strong and energized afterwards). I’ve always wanted to be more mobile, more flexible and have hamstrings that didn’t feel as rigid as Redwoods. But I’ve always dismissed regular yoga or stretching because, well, I felt like my workouts had to be more — more intense and more action-oriented to chip away at my taco graveyard. Deep down, though, I know that this was short-sighted. There was so much to be gained if I could pigeon-pose my way through the day — feeling better, moving better, getting stronger, and laying a bodily foundation that would help me in my other workouts. Though I’ve wanted to add yoga and more purposeful stretching to my routines, I’ve never committed to a consistent approach that so many yoga devotees have. After all, it’s not easy for rhinos to move like monkeys to venture into arenas for which you’re starting at zero. But maybe that’s the point? That’s where the growth comes from — challenging ourselves, trying unfamiliar things, seeing progress slowly, and learning to maximize the power and potential of your body in new ways.
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WELLNESS360 | JANUARY/FEBRUARY 2021
Even though I’ve been fairly consistent with doing strength and cardiovascular workouts, I’m craving something different (other than bacon burgers) this year: Mastering new movements and really seeing if I can nudge my body to be stronger and more mobile through yoga. Oh, I debated a whole host of other resolutions involving weight, food, running, swimming and various #brownjuices. And I have my spreadsheet ready to go to log my workouts. But I’m going to take my own advice and try to avoid any grandiose goals this year (forearm stands by February!). I’m just going to keep it simple when it comes to engaging in a practice: 10 minutes a day, every day. And I’ll see where it takes me. Maybe I’ll do longer stretching sessions from time to time. Maybe I’ll learn to love yoga. Maybe I’ll feel better for it. Maybe my groin muscles will stop feeling tighter than violin strings. Maybe it’ll help me in my other workouts. Maybe my heel pain will stop nagging me. Maybe there’s much to be gained — physically and mentally — with small bouts of consistency. And maybe — just maybe — I’ll keep doing it because I like it. As we all sketch our resolutions, goals, and healthy habits we want to start in 2021, that might just be the most important barometer of all.
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Fitness
DON'T SWEAT IT
Dreading Going Back to the Office? Find Your New Routine BY NICOLE IRVING | ILLUSTRATIONS BY GRACE DOWNEY
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WELLNESS360 | JANUARY/FEBRUARY 2021
I don’t need to say it. We all know that 2020 has given everyone a new playbook for just about everything
in life, but most of all, our careers and how and where we work. Many of us found ourselves displaced, working at our dining room tables, Zooming all day and sharing work space with our spouses and virtual school spaces with our kids. But, the silver lining was, while displaced, we found little nuggets of time to add in some extra fitness routines to burn off stress and those covid calories, time that we couldn’t quite figure out how to fit in during our workday while at the office. As we venture back into the office in 2021, we definitely want to keep our health up and our stress low. Add these simple routines daily and you will be thanking us into 2022!
WATCH PHOTO COURTESY OF MANUFACTURER
Fitness
FIND THE TIME!
FIND YOUR ZEN!
FIND YOUR STEPS!
FIND YOUR GLOW!
FIND A MACHINE!
FIND A FRIEND!
While at the office, minds are busy and the days go by quick! Here are some great apps that can help remind us to do what our bodies are meant to do: Move!
Working from the house might have been quite peaceful compared to your office. Finding your zen is as easy as finding a quiet room in which you can go to and meditate on breaks. Sneak in the lunchroom or cafeteria between meals. Find a quiet spot in a waiting room or employee lounge. If you can, set up a diffuser for essential oils for added benefit and breath in and out, slowly. Can’t find a quiet space, invest in a set of noise cancelling headphones! They could do wonders! If you are lucky enough to have your own office, there is nothing wrong with shutting the door, taking off your shoes, stretching out that yoga mat and doing some stretches and breathing techniques.
Did you start taking neighborhood lunchtime walks while at home? You can keep up your steps with quick laps around the office every so often to move those muscles. If your office is near a park, bring some sneakers and take a longer walk for ½ your lunch hour. Replace elevators with the steps! It all adds up, so take every opportunity you can to keep moving all day! Need help staying motivated? Try a smart watch like:
If your home fridge had an automatic water dispenser, you must have drank your recommended water intake everyday! It was so easy! But, if your office is near a soda vending machine or doesn’t have a water machine, staying hydrated can become a challenge. Invest in a filtered water bottle or start bringing in your own coolers of water. When going back to the office, it is easy to slip into old habits so make sure to keep a fresh supply of water nearby to hydrate!
In between Zoom meetings, did you hit your garage gym or swim some laps in the pool? Or even work on your treadmill? Now, office workout equipment is the biggest office accessory. From under the desk mini bikes to desks that are actual treadmills, you can get in as much or as little cardio as you want without ever leaving your desk, especially while under deadline. Add in some hand held weights, your office can turn into a mighty effective gym!
Remember, this transition is tough on everyone. What better way to get the office back into the groove than with a support system. Get a group together for accountability! If able to be social distanced or with a mask on, you can even take some casual strolls together. Having a work buddy to keep healthy with can make all the difference.
Stand Up! App
This app will tell you when to stand up, simple as that! You can customize your reminders with: how long you want to stand, the time in between each reminders, which days of the week you want reminders, the hours of those days (9 to 5?) and even the location, so it will only notify you at work.
Damocles App
Motivate yourself with actual money. Make your goals or quite literally pay the (dollar) price you set yourself. If you don't make the goal, you pledge to donate that amount to a charity you choose.
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WELLNESS360 | JANUARY/FEBRUARY 2021
21
Nutrition Matcha is a powdered tea made from green tea leaves primarily grown in the Japanese regions of Uji and the Aichi prefecture, according to Pure Leaf. The tea is grown specifically shielded from direct sunlight which creates an abundance of chlorophyll in the leaves, causing a more pigmented green color in the tea. After the tea is harvested, the leaves are ground into a fine powder, which becomes matcha powder.
A Matcha Made In Heaven! BY AMANDA ROLAND
Some of you may have heard of matcha at your local coffee shop or a foodie’s Instagram page, but have you ever wondered what kind of health benefits this green drink holds? Look no further, we are here to enlighten you.
TEALICIOUS MATCHA RECIPE
INGREDIENTS ¾ teaspoon ceremonial grade Matcha Powder Lavender infused simple syrup Water Half and half DIRECTIONS Boil water. Add your Matcha tea powder to cup. Add hot water to cup, as much as you would for tea water. Add in lavender infused simple syrup. (Add more or less of syrup depending on taste). Add in half and half. Stir.
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WELLNESS360 | JANUARY/FEBRUARY 2021
Most of the matcha tea that you can find in today’s market is mass-produced and easy to prepare by whisking the powder with water. But, when the tea was first enjoyed back in the 9th century, the process from plant to mug was much more ritualistic. Even now, people still use ceremonial grade matcha powder to perform the matcha tea ceremony. “Buddhist monks in Japan developed the tea ceremony to foster mindfulness and inner quiet,” according to Matcha.com. “Today, many people study and practice the tea ceremony, performing it to honor the meeting between host and guests and to celebrate harmony, respect and tranquility.” The host and guests taking part in the ceremony first go through a purification process, and then partake in a meal of multiple courses called kaiseki. Then, the host prepares a room for the tea ceremony and cleans all the necessary utensils like the tea bowl and bamboo whisk. The host uses ceremonial grade matcha powder to make a thicker version of the tea called koicha by whisking hot water and matcha powder together, and then a cup of the tea is passed between the guests who each take a sip. Next, the same process is repeated with a thinner mixture of the tea called usucha. When all the guests are done drinking, the utensils are cleaned, and the hosts and guests bow to each other to end the ceremony, all according to Matcha.com. Not only does matcha have a rich history but it is also rich in health benefits! It is high in plant compounds called catechins which act as natural antioxidants, according to Healthline, an online health resource. Research has also found that matcha can improve brain function, and it contains a compound called L-theanine that encourages alertness and offsets the crash caused by caffeine. Since matcha powder is made from the green tea plant, it contains the same health perks and more that you get from drinking a classic cup of green tea. Because of its many health benefits and long history of use, maybe matcha is the new green addition to your diet that you’ve been looking for! Try it out to see if you and this new drink are a matcha made in heaven.
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WELLNESS360 | JANUARY/FEBRUARY 2021
23
Nutrition
Processed Foods:
What You Need to Know BY LINDSEY JOHNSON, MS
According to the United States Department of Agriculture (USDA), processed foods are defined as “any raw agricultural commodity that has been subject to washing, cleaning, milling, cutting, chopping, heating, pasteurizing, blanching, cooking, canning, freezing, drying, dehydrating, mixing, packaging or other procedures that alter the food from its natural state. This may include the addition of other
GROUP 1
Unprocessed or minimally processed foods Fresh, squeezed, chilled, or frozen fruits and vegetables, meat, milk, eggs, nuts, herbs and spices
GROUP 2
Processed culinary ingredients (Obtained from Group 1 foods to prepare, season, and cook Group 1 foods)
Oils, butter, maple syrup, honey, sugar and molasses
Impact on Health
According to an article by Srour et al., ultra-processed foods account for approximately 25-60% of the daily energy intake for adults in many industrialized nations worldwide. This means that millions of people are regularly consuming large quantities of additives, chemicals, excess sugars and fats. This study showed that high intake levels of ultra-processed foods were associated with a higher risk of cardiovascular, cerebrovascular and coronary heart disease. Another study by Rico-Campà et al. showed that consuming four or more daily servings of ultra-processed foods increased risk for all-cause mortality by a stunning 62%. Each additional serving of ultra-processed food per day increased the rate by another 18%. A small scale study by Hall et al. showed that those with a higher intake of ultra-processed foods gained weight while the comparison group with an unprocessed diet lost weight. The inclusion of excess sugar, salt and fat makes the food taste better and leads to greater consumption, which ultimately causes weight gain.
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WELLNESS360 | JANUARY/FEBRUARY 2021
ingredients to the food, such as preservatives, flavors, nutrients and other food additives or substances approved for use in food products, such as salt, sugars and fats.” Based on this broad definition, unless food comes directly off the tree, it meets the definition of processed. When the term “processed food” is used in everyday warnings, it refers to foods that include additives to extend shelf life, ingredients such as corn syrup or sugar, or takes a manufacturing process to create. The Food and Agriculture Organization of the United Nations (FAO) uses the NOVA Classification system, developed by researchers in Brazil, to classify foods into four groups based on the level of processing.
GROUP 3
Processed foods
(Made by adding salt, oil, sugar or Group 2 ingredients to Group 1 foods using preservation methods to enhance preservation and enjoyment of Group 1 foods)
Canned vegetables, salted or sugared nuts and seeds, fruit packed in syrup, canned fish, freshly made unpackaged bread and cheese
GROUP 4
Ultra-processed foods
(Made by industrial equipment, chemical modifications, modified food substances, additives, sweeteners, emulsifiers and processes and ingredients to extend shelf life and increase palatability)
Soft drinks, candy, ice cream, energy bars, ready-to-heat products such as pizza and frozen dinners, pies, hot dogs, instant soup, packaged snacks, meal replacement shakes and mass-produced bread
Now What? Processed foods are often the less expensive or most flavorful option. Using prepared sauces, snacks and beverages is also often a time-saver in our busy lives. However, we know that the highly processed foods negatively impact our health and increase our risk of cardiovascular disease, obesity and all-cause mortality. Read food labels carefully to determine ingredients and processing methods. Limit consumption of foods in the ultraprocessed category and enhance the Group 1 products in your diet to provide more nutrients and fewer detrimental ingredients. The culture of our society means that processed foods may not be completely unavoidable, but knowing the risks allows you to make informed decisions and limit ultra-processed foods while increasing natural foods for optimal health.
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WELLNESS360 | JANUARY/FEBRUARY 2021
25
Nutrition
Don't Take This Fruit for (Pome) Granted! BY ANNA MORERA
‘Tis the season for pomegranates! Ring in the New Year with this delicious, unique fruit perfect for a salad, dessert, cocktail — or even just by itself. This fun, multifaceted fruit stops ripening as soon as they are picked, making them perfect for the holidays, as they store for up to 2-3 months in the fridge uncut! The word "pomegranate" originates from the medieval Latin words "pomum granatum", directly translating to "seeded apple." But don't eat these like your traditional granny smiths! This incredible fruit has a gorgeous, leathery exterior that protects the real gold: its juicy seeds! Find the perfect pomegranate in your local grocery store by looking for one that has a smooth, shiny, bright exterior and feels heavy when you pick it up. The bigger, brighter and heavier — the better! To prepare a pomegranate, simply cut it in half and hold it over a large bowl. With your hand or kitchen utensil, start tapping the skin side and watch the seeds fall into place! One pomegranate can actually hold up to 1,000 seeds; so for those harder to reach seeds, pick them out gently with your fingers before discarding the leftover peel. If you're strapped for time, most grocery stores now also carry ready-to-eat seeds in the packaged fruit section! Not only are pomegranates fun to prepare and eat, but they are also packed with great health benefits. Loaded with antioxidants, vitamins and minerals, pomegranates can be used to promote dental health, improve skin quality and help boost immunity. This superfood is also said to help naturally protect against osteoarthritis ailments, nausea, heart problems and even certain cancers. If we haven’t sold you yet, this fruit has a delicious, tart taste and is versatile with its uses! Pomegranates are a perfect addition to any of your dishes or drinks, both for color and for flavor. The plethora of pomegranate inspired recipes are never-ending. Sprinkle some of the juicy seeds on a salad, use the juice to baste your chicken, create a unique jam or salsa, or throw them into your morning smoothie for an added kick. You can't go wrong no matter how you use them — so definitely don't take them for (pome)granted!
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WELLNESS360 | JANUARY/FEBRUARY 2021
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27
Nutrition
Cooking School 101: It’s Never Too Late to Learn BY NICOLE IRVING
The Anti-CookBook BY SHELLY ONDERDONK & REBECCA BLOOM
The title of this book speaks to anyone who has been avoiding preparing and cooking meals! Speaking to the masses, this book breaks down how to think creatively about cooking and combines recipes, stories, must- have lists for healthy and independent cooking into a must read 96 page book that helps take the guesswork out of what to make for dinner!
COOKING ARSENAL
$17.99, Amazon
The Unofficial Hogwarts for the Holidays Cookbook BY RITA MOCK-PIKE
Harry Potter fans unite! There is nothing better than adding a little magic to your holidays year round. In the pages of this cookbook, you will find a delectable combination of Hogwarts inspired treats and meals fit for a wizard. With Goulash made with healthy ingredients such as ground turkey and fresh herbs to hearty porridge made with rolled oats, fruit and nuts the healthy options in this book are paired nicely with desserts and drinks for all those special occasions. And, don’t forget to try a little Liquid Luck on page 165 (21 and older wizards only please).
Thug Kitchen: Eat Like You Give A F*ck BY THUG KITCHEN
$25.99 Books A Million
$19.95, barnesandnoble.com
The Whole Smith Real Food Everyday
Alchemy of the Mortar & Pestle: The Culinary Library Volume 1
BY MICHELLE SMITH
BY D. & P. GRAMP
With recipes like Grilled Flank Steak with Tomato-Corn Salad, The Best Damn Paleo Brownies and Apple Pasta, Smith combines healthy recipes everyone is sure to love! She incorporates tips like “Great for Leftovers”; precise serving sizes and notations of nut-free, dairy-free, gluten- free, etc, that help novice cooks create the perfect dish for any palette and dietary requirements.
$16.99 Barnes & Noble
$27.49, Amazon
The Clean & Simple Diabetes Cookbook BY JACKIE NEWGENT, RDN, CDN
In this simple to follow cookbook, Newgent combines flavorful healthy options with simple ingredients that makes meal planning for any family a piece of cake! With over 100 recipes, you don’t need to have a diabetes diagnosis to enjoy any of these dishes, as they are packed with nutrition and healthy options for anyone. In addition, there is a complete nutritional information breakdown included with the recipes for each serving, making this a lifesaver when planning meals for family members with dietary restrictions
$22.95, barnesandnoble.com
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WELLNESS360 | JANUARY/FEBRUARY 2021
Mastering the Art of French Cooking, Volume 1 BY JULIA CHILDS
$18.99 Amazon
PHOTOS COURTESY OF MANUFACTURERS
When I went on maternity leave with my first son 16 years ago, I had planned on learning to cook. Let’s just say, I failed miserably! So, in 2021 I plan on really cooking, like the kind where the smell just fills the kitchen and the kids are clamoring for more. But, cooking, balancing flavors and healthy options for five different palettes, is an art form I have never mastered. So, with a little help from some of my culinary friends and their cookbooks, I plan on taking my skills to the next level. I hope you join me!
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WELLNESS360 | JANUARY/FEBRUARY 2021
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BY LINDSEY JOHNSON, MS
21 HABITS TO
IN THE NEW YEAR crush your goals >
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.
02 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.
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21 HABITS TO BREAK IN THE NEW YEAR
04
SECOND HELPINGS
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!
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 COVID-19.
08
07
EXCESSIVE SCREENTIME
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.
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.
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. The urge to emotionally eat may be an early sign of distress around food. If you or someone you know is struggling with an eating disorder, you can visit nationaleatingdisorders.org for more resources, help and support or call the National Eating Disorders Association's
CONFIDENTIAL HELPLINE (800) 931-2237
09
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.
Annual preventive exams are often covered at 100%. Consult your insurance for more details.
13
NOT EXERCISING
11
12
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!
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.
BLASTING MUSIC
10 SMOKING
MINIMAL SLEEP
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.
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.
21 HABITS TO BREAK IN THE NEW YEAR
continue >
31
BY LINDSEY JOHNSON, MS
16
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. Ninety-one percent 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.
19
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.
18
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!
DRINKING SODA
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.
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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
17 SLEEPING WITH YOUR CONTACTS IN
EXCESS SUGAR
21 HABITS TO BREAK IN THE NEW YEAR
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. now get to it >
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WELLNESS360 | NOVEMBER/DECEMBER 2020
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Finance
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
BOOKS FOR PEOPLE IN THEIR 40S AND 50S
“Investing in Your 20s & 30s For Dummies” and “Personal Finance in Your 20s & 30s For Dummies”
“The Dumb Things Smart People Do with Their Money: Thirteen Ways to Right Your Financial Wrongs”
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!
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!
“I Will Teach You to Be Rich”
“The Millionaire Next Door”
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.
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.
“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.
“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.
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.
“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.
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WELLNESS360 | JANUARY/FEBRUARY 2021
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35
Lifestyle TIP 1
Secure Surfing:
You sign up for a website. Type in the password you use for everything. And red letters immediately flash prompting a stronger series of digits. Choose another. It’s frustrating, but this warning saves you from being subject to hackers. Avoid recycling the same password. If one account gets hacked, others are susceptible. For an added layer of protection, use two-factor authentication for your logins. Do not save your passwords unless it’s on your phone, which usually requires Face ID to autofill.
Maintaining Your Privacy While Online
Change your passwords every one-to-three months or whenever you feel like something may have been compromised, according to Detective Sergeant Nick Ferrara of the Gainesville Police Department’s Criminal Investigations Division. If you think your device is compromised, change your account information from another device. Hackers can record your keystrokes, he said.
BY JACQUELINE SAGUIN
You’re talking to a friend about a coat you’d like, then search for it online. The next time you open your phone, coat ads taunt the scroll down on your social media timeline. Online sites and platforms are constantly collecting information to personalize to your interests. But at what point is this crossing the line of helpful and jeopardizing your privacy? With virtually the whole world online, new complexities arise, and people must adapt to keep their personal life, well, private. Whether it be a Cyber Monday purchase or signing up for social media, you’re putting your personal information at risk. And although you shouldn’t feel paranoid and clear your browsing history every time you frequent a site, you should know how to protect your online identity. Many people make mistakes online, so here are some tips for staying safe and maintaining invisibility.
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WELLNESS360 | JANUARY/FEBRUARY 2021
Create Complex Passwords
TIP 7
Update Browsers and Software
Don’t forget an update by clicking the “Remind Me Later” button. Your devices update its systems to fix any bugs or security issues. Viruses and malware are constantly rewritten to hit outdated computers, attacking their vulnerabilities. A majority, if not all, of viruses and malware are written for PC-based computers, he said. Apple devices are less susceptible to attacks.
TIP 6
Secure Your Social Media
Read between the lines. Most of us skim to the bottom of the required Terms and Agreement page. Although you might not read the fine print, at least adjust your privacy and security settings so only close friends have full access to your photos, friends and timeline. Avoid posting personal phone numbers, birth dates or locations, said Ferrara. Anyone can access this information and attempt to take over your accounts. Close any unused accounts, so there’s no forgotten information floating around for people to hack into.
Lifestyle TIP 2
Install Security Software
Use updated virus protection programs like Norton to shield any software attacks. These programs often immediately block pages from accessing your devices so you can safely surf. If you don’t want to invest too much money, there are free ad-blockers that prevent popup windows, which load viruses and malware onto your computer. Close windows or use the task manager to “end task” for a page you can’t exit, he said.
TIP 3
Use Online Payment Systems
Try secure systems like Apple Pay or Android Pay to keep your bank account safe. These apps feature “tokenization,” a one-time-use credit card number for each purchase instead of using your real information. Never use payment apps like Venmo and Zelle to send money to people you don’t know, he said. Log out of devices and computers. People might access a website you were previously logged into, which has your information saved. This includes items you may later sell like phones or gaming systems. “We’ve seen cases where gaming systems had payment information saved in them,” he said. “The seller sells them to another person, and they end up making purchases on the Sony network because the seller forgot to do a factory reset.”
TIP 4
TIP 5
Avoid Unknown Emails
Did you get an email alerting suspicious activity on your bank account? It’s alarming, but don’t click the attached link. Scammers create fake websites to lure you into providing personal information, Ferrara said. Rather, visit the site directly on a separate browser to check fraudulent activity. Or call your bank directly. The odds are the account is fine, and the email wants you to reveal your login information.
Avoid Public Wi-Fi
It’s a convenient choice when visiting a coffee shop or airport, but unsecure networks make your devices vulnerable to random users. A secured network requires an account registration or password for access. If you must use an unsecure connection, don’t access personal information like bank accounts. Use a VPN, Virtual Private Network, when traveling. It ensures added protection and data encryption over your privacy when connecting to public Wi-Fi.
WELLNESS360 | JANUARY/FEBRUARY 2021
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Lifestyle
Give the Gift of Health This Valentine's Day BY NICOLE IRVING
PHOTOS COURTESY OF MANUFACTURERS
Nothing says love more than a healthy lifestyle! This Valentine's Day, give the gift that keeps on giving, ones that will help them live a healthier 2021! Whether it is a good night sleep or a streamlined kettle to boil water for their nightly tea, we have done the guess work for you and compiled a must-have Valentine's gift list for your sweetie!
SOUNDSPA® ULTRA PORTABLE RECHARGEABLE SOUND MACHINE This portable sound machine is the perfect travel companion for those work trips with its 12 hour rechargeable battery. Complete with 12 total sounds, including white noise, rainforest and campfire, the integrated auto-off timer can be set for 15, 30 or 60 minutes as it lulls you to sleep each night. $49.99, homedics.com
ELLIA GATHER ULTRASONIC ESSENTIAL OIL DIFFUSER
Enhance your mood with the natural scent of essential oils from the Gather Diffuser. With it’s convenient remote and 10 hours of continuous runtime, it will release relaxing scents through the whole room. The Gather Diffuser also features a beautiful color-changing light, a library of relaxing and uplifting sounds and an Essential Oil Starter Kit, complete with three samples. $99.99, ellia.com
SENSACALM ECONOMY WEIGHTED BLANKET
Getting a good goodnight sleep in the best present to receive! With the Sensacalm economy weight blanket you will be able to rest easy without feeling hot or uncomfortable. It’s soft, cuddle fabric is machine washable and sturdy enough to last years. A restful night sleep means a calmer and happier day!
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BOOK OF THE MONTH SUBSCRIPTION
Sweater weather is coming up and if you are like me, you're on the search for a great book to read this holiday season. With the Book of the Month, members receive five book selections each month and they can choose one with the option of adding more on. The Book of the Month is a great way to expand your reading repertoire with fantastic books and authors you have never heard of. $14.99 (3 Month Gift: $49.99, 6 Month Gift: $89.99, 12 Month Gift: $169.99), bookofthemonth.com WELLNESS360 | JANUARY/FEBRUARY 2021
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Lifestyle
Multi-functional and available in six different colors! POLAR UNITE FITNESS WATCH The Polar Unite is the perfect all-in-one fitness tracker! With its sleek design and waterproof casing, this watch has it all! Complete with advanced wrist-based heart rate and connected to GPS, you will track your sleep, train smarter and find balance! $149.95, polar.com
CORVO EKG ELECTRIC TEA KETTLE The Corvo EKG kettle is precision engineered to perfection. With its variable temperature control, 1200 watts for a quick heat time and a world of features for ultimate control, the Corvo tea kettle will help you brew that perfect calming tea in a flash and with grace. Available in Polished Steel and Matte Black. $149, fellowproducts.com 40
WELLNESS360 | JANUARY/FEBRUARY 2021
Flowers can bring a smile to anyone's face! The Amaranth Vase is an innovative way to nurture your favorite bouquets in three easy steps. Simply twist, drain, and trim to keep your flowers fresh and vibrant. With its 3D diamond pattern and nonbreakable powder marble construction the vase will match any decor and allow your flowers to be the showcase of the room!
$59, amaranthvase.com
VIM + VIGOR CANDLE These 100% natural soy wax with gorgeous crafted fragrance combinations are hand poured in their unique pure copper vessels. Made in Phoenix, Arizona, these candles come in a wide variety of scents and sizes. $28/4 oz, vimandvigorcandleco.com
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Ask the Expert
5
Health Experts You Won’t Want To Miss This Year! BY NICOLE IRVING
We all know to go to the doctor when we are sick. And if it goes beyond the basic cold, many times we are referred to other experts who can help our ailments. But, with the mindset of “new year, new you,” there are other experts that you can visit possibly without the need for a referral! Instead of seeing them when something is wrong, it is good to see them for preventative measures and to learn about good health practices in general. AESTHETICIAN
A licensed Aesthetician is a great asset for taking care of your skin. With the latest technology and techniques at their fingertips, they can go over best practices for maintaining healthy and glowing skin, work with you on wrinkles and fine line prevention and even help keep those acne breakouts at bay (yes, as adults we have those, too!). Some techniques an aesthetician can do are microdermabrasion, microneedling, facials and more.
MASSAGE THERAPIST
Sitting for hours on end hunched over the computer can begin to wreak havoc on your skeletal system and muscles. Setting an appointment up with a licensed massage therapist can help relax those tense muscles that can help your posture, gait and back for years to come. In addition to your back, make sure they also massage your arms, hands, legs and feet. You can hold tension in all those areas.
REGISTERED DIETICIAN
According to a NPR report, around the globe, roughly 11 million deaths a year are linked to a poor diet. Without food, we can not function. But, with the wrong foods, we are causing more harm than good to our bodies. Enlist the help of a dietician if you are curious about your nutritional health, training for an event, overweight and want to get back to your ideal weight or if you can’t sleep. Learning how to eat, how the foods can help your overall health and when to eat should be priorities for living a healthy and fulfilled life!
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DERMATOLOGIST
A yearly visit to your dermatologist is very important, especially since we live in Florida. The sun emits harmful rays every day, even with clouds, and those rays play havoc on our skin. Scheduling routine visits with your dermatologist and having a full body check, even in between fingers and toes, can catch something before it becomes too serious. Your dermatologist may take samples of spots, remove skin tags and treat acne and skin issues. It’s important to keep your largest organ (an adult has about 8 lbs of skin on their body) as healthy as can be, for as long as you can!
OPHTHALMOLOGISTS
There is such a wonderful world out there, waiting to be seen! So, make sure your eyes are in tip top condition. Even if you think you see clearly, you should see an ophthalmologist once a year to get your eyes checked. They can look for underlying diseases and correct vision problems if they see any.
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Mind Matters Art therapy involves the use of creative forms of art like painting, drawing, coloring, sculpting or even performance arts to help “people express themselves artistically and examine the psychological and emotional undertones in their art,” according to Psychology Today. Working with a credentialed art therapist, art therapy “can help people explore their emotions, improve self-esteem, manage addictions, relieve stress, improve symptoms of anxiety and depression, and cope with a physical illness or disability.”
Mind Over Matter:
How Therapy Can Benefit Everyone BY TRACY WRIGHT
2020 has been a tough year for everyone and has been particularly difficult on our mental health. People globally were encouraged to maintain positive mental health through a variety of resources, especially therapy. Unfortunately, there is still a stigma surrounding therapy with a strong belief that therapy is only for people who are suffering through a major crisis. The American Psychological Association reports that more than 59 million Americans seek care from a mental health professional each year, and about 75% of those who pursue therapy show a benefit. While therapy is definitely prescribed for people who have faced a crisis or trauma, it’s also perfectly fine to see a therapy for mental health maintenance. “Crisis situations are typically scenarios where emotional distress is so severe that a person is no longer able to function or cope without immediate intervention. But even for those people who are only exhibiting mild emotional symptoms, therapy can be an effective tool to increase well-being and develop appropriate coping strategies,” said Lauren Vazquez Soberon, Ph.D., a licensed clinical psychologist with a private practice located in Haile Village. “Additionally, a person not in crisis has more of their psychological capacity available for focusing on their mental health goals so they are actually excellent candidates for therapy at that time.” According to Psychology Today, the mental therapy model has two probable goals: treating illness or promoting wellness. When we practice the latter, we are not only making a good choice for the current state of mental health but also practicing preventive mental health for the future.
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WELLNESS360 | JANUARY/FEBRUARY 2021
There are many types of therapy as well. Cognitive behavioral therapy is a form of psychotherapy aimed at trying to recognize and change behaviors that may be affecting us poorly and discovering alternate ways of thinking and feeling. Therapists often work with their patients to assess how to deal with real life situations that may be affecting their mental health. “Psychotherapy is first line treatment for many of those diagnosed with different mental health disorders such as depression or anxiety, but it is also useful for those coping with acute emotional concerns such as relationship issues, grief, illness or life changes. If you have specific concerns or goals that relate to your thoughts, feelings or behaviors, working with a mental health professional can help alleviate distress, enhance quality of life and work successfully towards your psychological goals,” Soberon said. Another type of therapy is animal-assisted therapy where patients may work with animals like dogs or horses to help cope with difficult situations and promote positive well-being. In fact, the University of Florida typically brings puppies to the Reitz Union during finals week to help students who may be suffering from end-of-semester anxiety.
Locally, UF Health Shands Arts in Medicine program is one of the largest comprehensive arts in health care program in the country. They work with patients and their families as well as hospital faculty and staff. Their programs extend out of the hospital into the community and involves integrative therapy as well as visual, literary and performance art, which includes music and dance. Another growing type of therapy is called psychological coaching. Not required to be administered by a licensed professional, coaching focuses more on the present and future. Similar to sports coaches, psychological coaching focuses on the individual and their strengths to help deal with challenges and meet goals.
WHATEVER TYPE OF THERAPY YOU CHOOSE, IT’S ALWAYS A GOOD IDEA TO MAINTAIN POSITIVE MENTAL HEALTH. “Because therapy involves talking through issues, the process of intentionally exploring our concerns give us an opportunity to assess our thoughts, beliefs and attitudes about life. For many of us, our default ways of thinking in the midst of stress are mostly negative. We are creatures of habit who do not typically enjoy discomfort,” Soberon said. “So, when the discomfort of stressful situations hit, many of us automatically and unconsciously begin utilizing negative patterns of thinking. Therapy is a process of evaluating those ways of thinking and coping, and gives us the opportunity to challenge and replace negative patterns and behaviors with more positive and proactive approaches to life and our health.”
FINDING HELP
BUT CAN I AFFORD IT? While therapy is beneficial, it may not always be covered by insurance and may prove costly to some. The good news is that the Affordable Care Act did expand coverage for an estimated 62 million more Americans. In addition, there may be free or low-cost community support options. Churches often host support groups open to all. The local branch of the National Alliance of Mental Health (NAMI) lists resources on their website that may be helpful. Visit the NAMIGAINESVILLE.ORG for more information.
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Mind Matters
New Year, New You
THE 60 DAY CHALLENGE BY NICOLE IRVING AND AMANDA ROLAND
Start a gratitude journal
Limit screen-time to ½ of your usual
Call a friend to ask them, “Are you okay?”
Plant flowers
Make a $5 donation to any charitable cause
Eliminate one unhealthy food from your diet
Treat yourself to a massage
Add one new fruit to your diet
Cut back on consuming too much caffeine
Go stargazing
Read a new book
Challenge yourself to a race
Play chess
Paint a self-portrait
Write love letters to your partner
Try an at-home dance/Zumba workout
Try a new restaurant
Install carbon monoxide detectors
Meditate for 5 minutes
Try your hand at an instrument
Work on a new yoga pose
Stop body shaming yourself
Start doing sit-ups and pushups each night before bed
Try your hand at gardening
Listen to your smart watch and breathe!
Do art!
Buy yourself a present
Get a solid 8 hours of sleep
Plan a picnic
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Compile birthdays of all friends/ families to send cards all year!
WELLNESS360 | JANUARY/FEBRUARY 2021
Mind Matters
This challenge can be done in any order on any day and as many times as you want. It is a starting point to rebooting and refreshing your mind and body for the new year! Pick a day and item to try/start, and try to carry that on for the rest of the month, not just the day. It is said that a new habit is formed after trying something new for 21 days!
Add one new vegetable to your diet
Say goodbye to negative influences in your life
Build a fire pit
Cook one new recipe
Take a walk in a new place
Start listening to a new podcast
Call your mother!
Sign up for a class on Lynda.com
Clean out one closet in your home
Visit adoptable pets and give them a hug
Take a relaxing bath
Start recycling, if you haven’t started!
Go bird watching
Stay home and binge movies
Visit the beach
Take photos of nature
Cut out swearing
Visit a museum
Reorganize your bathroom
Schedule all your doctor appointments for the year
Watch a sunrise
Start each day with a stretch
Plan a staycation
Watch your favorite movie
Drink 8 glasses of water
Find joy and laugh often!
Cut out excuses
Choose happy!
Switch up your workout routine
Start a new TV series
WELLNESS360 | JANUARY/FEBRUARY 2021
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Community
We Tried It! INTERNET LIFE HACKS
Sometimes everyday tasks can be quite a struggle and you can't help but think, "There has to be an easier way of doing this!" Since we can all relate to this struggle, we have decided to scour the web to find and test life hacks that are said to be game-changers for those everyday issues and activities. Here are our results!
HACK 1:
HACK 2:
COOL A WARM SODA IN LESS THAN 5 MINUTES [ Hack from mentalfloss.com ]
Directions: 1. Fill a bowl with ice 2. Place soda in the ice 3. Add cold water and three tablespoons of salt 4. Use a spoon or spatula to mix and rotate can around the bowl for 2 minutes 5. Pull out can, discard ice mixture, and drink!
GET WRINKLES OUT OF CLOTHES WHILE YOU SHOWER
BEFORE
[ Hack from mentalfloss.com ]
USE SALT WATER TO GET OUT BURNS IN POTS/PANS [ Hack from mentalfloss.com ]
Directions: 1. Fill pot/pan with cold water 2. Add two to three tablespoons of salt and let sit overnight. 3. Boil the water 4. Pour out boiling water and wash with dish soap and water BEFORE
AFTER
RESULTS: FAIL!
Directions: 1. Place desired clothing item on a hanger 2. Hang the clothing item somewhere in the bathroom and take a hot shower. AFTER 1 SHOWER
HACK 3:
HACK 4:
USE A WALNUT TO GET SCRATCHES OUT OF WOOD [ Hack from buzzfeed.com ]
AFTER 2 SHOWERS
Directions: 1. Take a walnut and rub on a wood surface that contains scratches. BEFORE
RESULTS:
SUCCESS!
FAIL!
RESULTS:
KIND OF WORKS!
HACK 5:
HACK 6:
EASY, SECURE, MESSY BUN FOR LONG HAIR
KEEP CEREAL FRESH WITHOUT A CHIP CLIP
[ Hack from TikTok user @beautyhairshow ]
Directions: 1. Split your hair in half and tie in a knot. 2. Tie another knot right above it. 3. Twist the remaining strands and wrap around the bottom side of the knots. 4. Secure with rubber bands and bobby pins for the fly-always.
RESULTS: SUCCESS! 48
RESULTS:
AFTER
WELLNESS360 | JANUARY/FEBRUARY 2021
[ Hack from TikTok user @tiffanyofenstein ]
Directions: 1. Open the flaps of the box. 2. Push the small side flaps into the box. 3.Push the side of the box with the open slit into the box. 4. Pinch the small sides of the box together so that a crease forms and then bend towards the center of the box 4. Push the last side of the box into the small area you just created to form a tight, lunchbox style fold!
RESULTS: SUCCESS!
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Community Event information may be subject to change due to COVID-19. Please check with event organizers to confirm the status of events.
Tuesday, January 12 NEA Big Read Meetup: Lab Girl
Friday, January 1 NEW YEAR'S DAY Saturday, January 2 Kanapaha Botanical Gardens Guided Tour 10 a.m. - Noon Kanapaha Botanical Gardens kanapaha.org On the first Saturday of every month, you can enjoy a guided tour of the Kanapaha Botanical Gardens!
Saturday, January 2 Haile Farmers Market
8:30 a.m. - Noon Haile Plantation hailefarmersmarket.com Head out to Haile to enjoy fresh, local produce, meats, honey, oils and more! This farmers market happens every Saturday!
Tuesday, January 5 Brainaholics Trivia
6:30-8:30 p.m. First Magnitude Brewing Company forms.gle/ZyuV3yc13wiuM49P6 Head to First Magnitude for trivia night! Go online to reserve a table for you and your friends, and don’t forget to wear a mask!
Wednesday, January 6 Union Street Farmers Market at Celebration Pointe 4-7 p.m. Celebration Pointe unionstreetfarmersmkt.com This farmer market is held every Wednesday, rain or shine!
Monday, January 11 Drink GNV with Swamp Head Brewery
5-7 p.m. Swamp Head Brewery gainesvillechamber.com This Greater Gainesville Chamber event is for members and non-members! Go online to register!
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Sunday, January 31 14th Annual Souper Fun Sunday
7-8 p.m. Virtual Event floridamuseum.ufl.edu Go to the Florida Museum’s website to sign up for this awesome virtual event that will lift up the voices of women in science!
Monday, January 18
MARTIN LUTHER KING JR. DAY Friday, January 22 Gainesville Orchestra presents: ROMANCE!
7:30 p.m. Phillips Center for the Performing Arts performingarts.ufl.edu/ Join the Gainesville Orchestra at the Phillips Center for a night of extraordinary music. Tickets are $49 for general admission, $39 for seniors 65+ and $19 for children/students. You can buy your tickets online!
Saturday, January 23 Survival of the Slowest
10 a.m. - 4:30 p.m. Florida Museum of Natural History floridamuseum.ufl.edu Learn more about slow, small and weak animals, and how they survive!
Monday, January 25
NATIONAL FLORIDA DAY
Saturday, January 30 Sunday, February 7 Hoggetowne at Home: A Virtual Medieval Experience
11 a.m. - 6 p.m. Virtual Event hoggetownefaire.weebly.com/ The annual Hoggetowne Medieval Faire will be virtual this year! Visit their website and Facebook page to find out more information about the coming event!
WELLNESS360 | JANUARY/FEBRUARY 2021
1-3 p.m. Saint Francis Catholic Academy Sfcawolves.org Come out and taste delicious soups from local restaurants all over Gainesville. You can buy your tickets at souperfunsunday.com.
Wednesday, February 3 Union Street Farmers Market at Celebration Pointe 4-7 p.m. Celebration Pointe unionstreetfarmersmkt.com This farmer market is held every Wednesday, rain or shine!
Friday, February 5 Food Truck Fridays
5-9 p.m. Joel's Coffeehouse, Newberry, FL Enjoy local food trucks on #FoodTruckFriday at Joel's Coffeehouse! Beer and wine will be available as well.
Sunday, February 14
VALENTINE’S DAY Friday, February 19 NEA Big Read Keynote: Emily Graslie
7-8:30 p.m. floridamuseum.ufl.edu Virtual event Join the Florida Museum of Natural History for a free virtual Q&A with science communicator and YouTube star Emily Graslie! Visit the museum’s website to sign up!
Saturday, February 6 Kanapaha Botanical Gardens Guided Tour
10 a.m. - Noon Kanapaha Botanical Gardens kanapaha.org On the first Saturday of every month, you can enjoy a guided tour of the Kanapaha Botanical Gardens!
Saturday, February 6 Haile Farmers Market
8:30 a.m. - Noon Haile Plantation hailefarmersmarket.com Head out to Haile to enjoy fresh, local produce, meats, honey, oils and more! This farmers market happens every Saturday!
Saturday, February 6 Panther Run 5K
10 a.m. - Noon Newberry, FL runsignup.com The Newberry High School Baseball Team invites you to join the Panther Run 5K! There will be activities for the whole family during the race.
Friday, February 19 Gainesville Orchestra presents: MYSTERY
Phillips Center for the Performing Arts performingarts.ufl.edu/ Join the Gainesville Orchestra at the Phillips Center for a night of extraordinary music. Tickets are $49 for general admission, $39 for seniors 65+ and $19 for children/students. You can buy your tickets online!
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Donna Carroll, CDFA™ Financial Advisor Certified Divorce Financial Analyst donna@bankscarrollgroup.com
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352-380-1675 www.bankscarrollgroup.com Investment advisory services offered through Raymond James Financial Services Advisors, Inc. Banks Carroll Group is not a registered broker/dealer and is independent of Raymond James Financial Services. Securities offered through Raymond James Financial Services, Inc., Member FINRA / SIPC.
Call us today for a free and confidential consultation. We are here, every step of the way. VISIT OUR WEBSITE FOR A FULL LIST OF OUR SERVICES WELLNESS360 | JANUARY/FEBRUARY 2021
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