Wellness360 Magazine: Volume 1, Issue 2

July/August 2016 • Volume 1 • Issue 2

Finding Peace +

overcoming stress

the dangers of

vitamin poisoning

I'm Allergic to That? brain training apps

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PUBLISHER & EDITOR-IN-CHIEF Nicole Irving ART DIRECTOR Allison Raber COPY EDITOR Colleen McTiernan GRAPHIC DESIGNERs Tanya Consaul, Claire Stortz marketing assistant Delia Albert Vice president of sales Shane Irving ACCOUNT EXECUTIVES April Tisher, Theresa Westberry executive assistant Sayeh Farah WEB Designer Tanya Consaul Contributing Writers Delia Albert, Ethan Bauer, Shelby Davidson, Selena Garrison, Nicole Germany, Nicole Irving, Danielle Pastula, Chris Pregony, Allison Raber, Ted Spiker, Taryn Tacher, April Tisher, Amy Whitaker, Dr. Miranda Whitmer

Mailing address

headquarters address

5745 SW 75th Street 101 SW 140th Terrace Unit 286 Suite C Gainesville, FL 32608 Jonesville, FL 32669 Gainesville Office: p. 352.505.5821 Tallahassee Office: p. 850.254.9704 Fax: 877.857.5140

wellness360magazine.com wellness360@irvingpublications.com Wellness360 is a registered trademark property of Irving Publications, LLC. All rights reserved.

Wellness360 is published by Irving Publications, LLC. © 2016

Irving Publications, LLC reserves the right to edit and/or reject any advertising. Irving Publications, LLC is not responsible for the validity of any claims made by its advertisers. Nothing that appears in Wellness360 Magazine may be reproduced in any way, without written permission. Opinions expressed by Wellness360 Magazine writers are their own and do not necessarily reflect the publisher’s opinion. Wellness360 Magazine will consider all never before published outside editorial submissions. Irving Publications, LLC reserves the right to edit and/or reject all outside editorial submissions and makes no guarantees regarding publication dates.

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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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Editor's Note

Coffee Connections However, it is more than just the jolt of caffeine that coffee gives that makes it special. I feel that I am now part of an inner circle. I would always walk away from the “after dinner coffee talk,” and I did not take part in coffee-talk chats at the closest Starbucks simply because I did not drink coffee. Silly, I know, but now I feel connected. Allowing myself time to sit, relax, sip on the hot cup in front of me, and partake in conversations and chat about everything and nothing with dear friends, family and colleagues alike is soothing. Coffee is my permission to connect.

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So, whether you too like to partake in a hot cup of Joe or a sip of tea, I hope that you allow yourself a moment to take in the people around you, talk and make connections; your health, happiness and wellness depend on it!

Nicole Irving, Publisher, EIC nicole@irvingpublications.com

PORTRAITS BY ALLISON RABER. © 2016 iStockphoto LP. All rights reserved.

I never thought there would be a day when I would become one of the many to utter those three little words the moment that I arose from bed. But, nonetheless, I am. “I need coffee” has become my morning mantra, and boy do I ever need it.

The invention of the Keurig® has made it so easy that now my 12-year-old son can make my coffee in a jiffy. Two cups in the morning and I am ready to tackle the day!

ORGANIZE WITH

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Amanda Carreon, Owner of A Divine Closet

VISIT ME ON FACEBOOK

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JULY | AUGUST 2016

18 FEATURES 18 Coffee Craze

Everyone's favorite source of caffeine.

44 Football for Beginners

A guide to get you ready for football season!

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CONNECT

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ON THE COVER

Hanna-Li Byrne is a second year nutrition and dietetics major and a lactation support technician at UF Heath.

Our cover was shot on location at a private residence on Lake Santa Fe in northeast Alachua County. Photo by Allison Raber.

Styling by Irving Publications.

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JULY | AUGUST 2016

DEPARTMENTS // HEALTH

// FINANCE

10 Vitamins: Are You Putting

54 The Savvy Consumer's Quick

Yourself at Risk for Vitamin Poisoning?

12 Going Gray 13 I'm Allergic to What?

16 Understanding Cryotherapy

Guide to Buying Your First Home

// SPOTLIGHT360 56 Meet Taryn Buckley

// FITNESS

// COMMUNITY

22 A Workout That's Always

59 Calendar

Changing 26 Ted Talks: Quitting Time 27 Don't Hold Your Breath

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// ASK THE EXPERT 40 Ask the Dermatologist

// NUTRITION 30 Food that Does a Body Good 32 Plan Your Plate: Learning to

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36 37

Meal Prep An Ancient Tool for the Modern- Day Kitchen An Apple a Day Flavorful Fungi

// STYLE + GEAR

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39 Gear Up!

© 2016 iStockphoto LP. All rights reserved.

// LIFESTYLE 40 Man's Best Friend 42 Tips for Happier and Healthier

Business Travels

43 Play It Again

// MIND MATTERS 50 12 Brain-Training Apps to Keep

Your Mind in Tip-Top Shape

52 Modern Day Stress vs.

Meditation

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Health

vitamins: Are You Putting Yourself at Risk for Vitamin Poisoning?

BY DANIELLE PASTULA

You may think you’re helping to close the gap between your diet and your necessary daily values, or you may be looking to boost your immune system, energy, or hair growth. There are plenty of reasons why we take vitamins, and some are 100 percent valid, but thanks to effective marketing and an increase in health-conscious behavior, much of our society’s vitamin intake is unnecessary and can lead to a variety of issues, namely vitamin poisoning.

What is vitamin poisoning?

Vitamin toxicity, overdose, poisoning, hypervitaminosis — these are all terms you’ll hear associated with abnormally high levels of vitamin storage in the body.

Vitamin toxicity typically occurs with fatsoluble vitamins such as vitamins D, E, K and A. This is because the body stores these vitamins for longer periods of time in the liver and the fatty tissues of the body, whereas water-soluble vitamins cannot be stored by the body for later use.

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Vitamin poisoning typically occurs from high supplement intake, not solely from dietary consumption. However, in recent decades, many common foods on grocery store shelves have been fortified with additional vitamins and minerals to aid public health.

According to an annual journal of food and nutrition research published by the National Institutes of Health, “Historically, food fortification, such as iodized salt or vitamin D-fortified milk, served as a public health measure to address population-wide nutrient deficiencies. By means of restoring nutrients removed during food processing or replacing nutrients in substitute foods,

According to reports from the American Association of Poison Control Centers' National Poison Data System, nearly 60,000 cases of vitamin toxicity are reported to U.S. poison control centers annually.

© 2016 iStockphoto LP. All rights reserved.

According to reports from the American Association of Poison Control Centers' National Poison Data System, nearly 60,000 cases of vitamin toxicity are reported to U.S. poison control centers annually.

How do you get vitamin poisoning?

So, does this mean I shouldn’t take vitamins?

Essentially, the answer is a toss-up. If you’re someone who eats a healthy diet filled with highnutrient whole foods and you don’t have any health ailments, you shouldn’t need to take additional vitamin supplements.

According to Barbara Schneeman, Ph.D., Director of the FDA's Office of Nutritional Products, Labeling, and Dietary Supplements, which publishes the Dietary Guidelines for Americans, "The Guidelines emphasize that supplements may be useful when they fill a specific identified nutrient gap that cannot or is not otherwise being met by the individual's intake of food."

She added, "An important point made in the guidelines is that nutrient supplements are not a substitute for a healthful diet."

today's food fortification comprises several initiatives, where foods must meet not only consumer needs and preferences but also comply with nutritional, regulatory, food safety and technical constraints.”

While some of these fortifications are beneficial, other items including breakfast cereal, energy bars and drinks, and enriched pasta can be additional sources of vitamin intake that are largely unnecessary for the greater health of the public and potentially harmful, especially when paired with a daily multivitamin and other synthetic vitamin supplements.

What are some of the symptoms of vitamin poisoning?

In an article written by Mark Rosenbloom, M.D., MBA, who is the Chief Medical Officer at LIFEFORCE Medical Institute in Chicago, symptoms of vitamin poisoning include nausea, vomiting, diarrhea and rash, and they are common with any acute or chronic vitamin overdose.

No matter what your diet consists of, all the information surrounding vitamin toxicity and fortification indicates that your best bet is to consult with your physician or a nutritionist. They’ll be able to analyze your diet and perform any tests necessary to see what your body needs more of, if it needs anything additional at all.

Some specific symptoms include: Vitamin A: Nausea, vomiting, anorexia, irritability, drowsiness, altered mental status, abdominal pain, blurred vision, headache, muscle pain, weakness and seizures.

Vitamin D: Muscle weakness, apathy, headache, anorexia, irritability, nausea, vomiting and bone pain.

Vitamin E: Nausea, gastric distress, abdominal cramps, diarrhea, headache, fatigue and muscle weakness.

Vitamin C: Diarrhea, nausea, dental decalcification and occult rectal bleeding.

ALWAYS CONSULT YOUR DOCTOR REGARDING YOUR PERSONAL VITAMIN NEEDS/CONCERNS.

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Health

Going Gray

BY TARYN TACHER

Aging is inevitable. No three-hour daily skin product regimen can prevent wrinkles entirely, and no sip from the Fountain of Youth can obliterate the onset of menopause. As we grow, our bodies change — our skin becomes looser, our veins more visible, and we start to sprout gray hair. As much as we may want to avoid it, there’s no escaping each passing birthday, each new fold in our skin and each unwanted silvery strand.

Gray hair is the result of dying pigment cells in our hair follicles. The pigment cells contain melanin, which gives our hair its natural color. As the cells die, our strands become transparent, or gray, because of their melanin deficiency.

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But even with these generalizations, the rate at which we go gray is largely genetic. If your parents and grandparents started graying at a younger age, you are likely to do the same. If you’re Caucasian, you have a greater chance of beginning your graying process earlier in life than if you’re Asian or African American. If you’re low in vitamin B12, if you have vitiligo or if you’re anemic, you may experience gray hair at a younger age.

And if you have thyroid or pituitary gland malfunctions, premature graying may affect you, too.

So, there may be no preventing the silvery takeover, but maintaining a healthy lifestyle can prolong the onset of the process. Perhaps most important is to refrain from smoking cigarettes. Smoking reduces the melanin in hair, so smokers are at an increased risk of early graying. You may also want to avoid consuming a ton of junk food. An unhealthy diet can accelerate aging, too.

Gray hair growth is untimely, no matter how old you are when it strikes. Since it’s unavoidable, here are some more facts you should know about going gray. uu

Dying your hair when you’re young won’t speed up the graying process.

Your roots will grow back their natural color.

uu

A strand of hair can’t turn gray.

Hair grows in cycles, so once a pigmented strand falls out, a gray one can grow in its place.

uu

Don’t worry — you won’t actually grow two more grays if you pull one out.

uu

The hair on your body goes gray at a different rate from the hair on your head.

uu

Gray hair is often more coarse than blond, brown, red and black hair.

uu

Redheads maintain their natural color for a lot longer than other hair colors. As redheads age, their pigment fades to shades of copper, blond and, eventually, white.

© 2016 iStockphoto LP. All rights reserved.

And while our gray hair growth is imminent, everyone exhibits signs of aging at different times in their lives. Statistically, men begin to grow gray hair at the age of 30, while women typically start to go gray at 35. When we notice our first grays, we can either embrace them or cover them up. Because there are higher beauty standards for women than men, women usually opt to dye their hair to hide the grays, while men oftentimes sport their gray hair unfazed. Regardless of how we

choose to handle our impending older age, each decade after our 30s we are 10–20 percent more likely to develop gray hair — a process that takes nearly 10 years to dominate our scalps.

Health

I'm Allergic to What?

BY ALLISON RABER

Š 2016 iStockphoto LP. All rights reserved.

The American Academy of Allergy, Asthma & Immunology reports that skin allergies account for approximately 5.7 million doctor visits each year. The allergic reaction that occurs when your immune system has an unusual reaction to a harmless substance is called allergic contact dermatitis.

Common signs of a skin allergy include rash, itching, redness, swelling, raised bumps and scaly or cracked skin.

To pinpoint the cause of your itchy epidermis, your doctor may recommend an allergy patch test. Unlike a skin prick test, which is usually performed on the forearm using tiny needles called lancets, these tests use patches with small amounts of allergens applied to them that are then placed on your back or arm. During a patch test, your skin may be exposed to up to 30 different substances that may cause an allergic reaction. After 48 hours the patches are removed, and your doctor will look for any irritated skin that may indicate an allergy. Patch tests can detect a delayed allergic reaction that may take several days to show up.

If you do have a positive allergic reaction, it’s important to note the cause and familiarize yourself with any additional names that the allergen may go by. This will make it easier to avoid products in which the allergen is present.

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Health

Put Some Ice on That!

Understanding Cryotherapy If you twist your ankle during your evening run, the first thing everyone will tell you to do is “put some ice on it.” Why? It has been proven that cold slows down blood flow and circulation to an injury site, which in turn reduces pain, swelling and inflammation. Serious athletes and weekend warriors alike are all too familiar with using cold therapy to heal injuries and to recover after long runs, rides or training sessions. You may have even experienced more extreme measures of cold by using an ice bath or the cold plunge at your local gym. But there’s another method that works in a similar way that you may not have heard of yet.

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© 2016 iStockphoto LP. All rights reserved.

BY APRIL TISHER

Cryotherapy. No, I’m not talking about freezing your body after death to preserve it forever. The official definition is the local or general use of low temperatures in medical therapy.

The term "cryotherapy" comes from the Greek cryo meaning cold, and therapy meaning cure.

LeBron James and the Cleveland Cavaliers have been in the news for their use of the method, and celebrities have been posting pictures of themselves in the chamber on social media, but cryotherapy isn’t a new fad. In fact, history indicates that cryotherapy was used as early as the 17th century. Whole body cryotherapy has been used in Europe since the late ’70s for professional athletes, and Dr. Yamaguchi of Japan began using it for his rheumatoid arthritis suffers in 1978. The use of this therapy has been increasing in the U.S. for several years and is widely used for professional athletes, college athletes and serious fitness enthusiasts. It reduces inflammation at a systemic level, improving recovery time for athletes after training, acute injuries or surgery. It can provide much needed relief for those experiencing chronic pain, arthritis and even symptoms from Lyme disease. There is also an aesthetic part of the equation as whole body cryotherapy can improve collagen production, reduce cellulite and promote weight loss by increasing the metabolic rates of its users.

How does it work? The first thing to understand is that cryotherapy involves exposure to subzero temperatures; -235 to -250 F is the optimal temperature inside the liquid nitrogen cooled chamber. When skin is exposed to the extreme cold it constricts, sending blood to the core. The blood passes through the cardiovascular system where it is cleansed and nourished with oxygen. The important factor is that it is a dry cold, and you are only in the chamber for two to three minutes per session. The key term dry cold, meaning you must be completely dry before entering the chamber (no sweat and no body lotions or oils of any kind on your skin), is what makes it different from other types of cold skin exposure.

Unlike with wet cold therapies, the core boy temperature does not drop using the cryotherapy chamber.

You can get better results with a few minutes in the cryotherapy chamber than

sitting in a cold plunge pool for much longer — and it’s more tolerable, too. The whole process takes less than 10 minutes, Robyn Szabo, a partner for Gainesville Cryotherapy, estimated. There is no need to shower or redo your hair after a treatment session. Clients simply come in at their appointed time and put on the provided (and mandatory) gloves, socks, slippers and cotton briefs for men. Then they go into the chamber, which goes from the shoulders all the way down to the toes, and stay in for two to three minutes, as recommended. There is always an operator present during the treatments for safety and efficacy. Then, after the recommended time is up, the client may be on his or her way. The number of treatments required depends on the client’s specific needs.

Cryotherapy is not for everyone. Anyone 14 years of age or older can utilize this treatment with the exception of those with high (or low) blood pressure or those with a pacemaker. Those who are pregnant or have a history of seizures should not use cryotherapy as extreme temperatures are contraindicated with those conditions. As with any treatment, there are mild side effects such as a mild fluctuation in blood pressure (which returns to normal once out of the machine), skin redness and claustrophobia. As always, check with your doctor before starting any new health regimen.

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Keurig® 2.0 K425 Brewing System The latest in coffee brewing technology, even non-coffee drinkers can enjoy the Keurig® as it brews coffee, tea, chai and hot cocoa with cup sizes for 6–10 ounces at just the touch of a button.

Target/ $139.99

Bialetti Moka Express 6-Cup Model A must have in any coffee connoisseur’s arsenal, this stovetop espresso maker is easy to use, and with its simple aluminum body, the Bialetti completes any kitchen design.

Bed Bath & Beyond/$34.99

Bodum Chambord 8-Cup French Press This classic French press allows for one’s individualized taste to be met with rich flavor. Each cup is made to order, which allows for a balanced and sophisticated taste every time.

Target/$40.99

caffeine fix

Crazy for Coffee Makers by nicole irving

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Six Cup Classic CHEMEXÂŽ This pour over coffee pot, with its elegant design and nonporous glass, allows you to take the art of coffee making to the next level.

Chemexcoffeemaker.com/$43.50

Illy Francis Francis X7.1 iperEspresso With its pastel hues and powerful tabletop presence, this petite, yet sophisticated espresso machine will bring out your inner barista.

Illyusa.com/$295

Crafting the perfect cup of coffee is an art. One must have their choice coffee blend, water at the right temperature, their favorite cup and the perfect coffee maker to make it all come together. Today, there is a home coffee maker available to satisfy even the most distinct of tastes. From classy pour overs to steamy espresso makers, coffee making has never been so creative.

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Confessions of a

coffee convert

BY NICOLE IRVING

Growing up, my dad always had coffee in hand.

Each morning, he would shuffle down the hallway, his eyes barely open, boil water and wait. Then, gingerly, he would add it to his heaping teaspoon of instant coffee that had been plopped at the bottom of his overly loved cup. Milk, no sugar, strong — perfect.

I, on the other hand, couldn’t swallow the stuff. I was not one of the 83 percent of American adults who consumed the popular drink. I managed to make it through college, waitressing late nights, grad school and the terrible toddler years times two boys without it, until I was pregnant with my third son. Now, I know, I know — coffee and pregnancy don’t really mix, but, when you are a pregnant momma craving something you couldn’t stand your whole life, you give in (decaf of course).

And, that was that; I was hooked. They know my order at Starbucks. In fact, I even had my own drink for a bit … grande iced coffee, half and half, and

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two raw sugars, melted at the bottom (raw sugar doesn’t melt as easy in cold coffee, and there is nothing worse than chewing your coffee sugar with a client).

I’ve weaned off the sugar, but I am now one of those Americans who consume an average of three cups a day, which averages to about 587 million cups according to a USA Today report.

So, what is it about this dark, rich drink that has all of us hooked? Could it be that we are a culture of over doers, overachievers and workaholics who so often push the barriers of no return that we need to find the only legal and logical course of energy? Or, is there something powerful about walking up to a counter and having

the choice to order anything you want for a relatively low investment? Or, is it just the perfect partner for doughnuts, the newspaper, a meeting with friends or a rainy day? Or, have we become so addicted to the 95 grams of caffeine that sits in a typical cup that we can’t seem to function without it?

It’s probably a combination of all of these factors.

Somehow, we have become a culture so fixated that we plan our routes and days around our neighborhood coffee house. So, as I type this, grande iced coffee nestled next to the phone, I will leave you with one question … room for cream and sugar?

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Not just for drinking Holidays: Dye eggs by placing hardboiled eggs into cold coffee.

Gardening: Add used grounds to your garden for extra fertilizer or mix it in with your compost.

Skin Care: Exfoliate skin by mixing fresh grounds with non-fragrant body lotion.

Decorating: Fill hurricane glasses with whole coffee beans, add candles and place on your mantle for a decorative look.

Neutralize: Place a bowl of fresh grounds in your fridge or freezer to keep it smelling fresh.

Art: Use cold plain coffee

Number of Starbucks stores in 70 countries

Only buy as much as you need for a week. Coffee begins to loose its flavor soon after it has been roasted.

There are two main species of coffee beans: Arabica and Robusta (theroasterspack.com).

Should you freeze? You can, but if you do, make sure you take out just enough to use for a few days at a time and place extra back as soon as you can so the beans do not form condensation.

Robusta

It is always best to store your coffee in an opaque airtight container at room temperature. This keeps your coffee’s flavor fresh and bold.

Arabica

• Has a burnt taste • More caffeine • Easier to farm • Less sensitive to insects • Beans are circular • Found in instant coffee

• 60 percent more lipids • 2x the amount of sugar • More expensive • Beans are oval shaped

what is the Difference between espresso and coffee?

Why is espresso served in tiny cups with even smaller handles? Because, if you ingested an 8-ounce cup, you might send yourself into cardiac arrest. With up to 75 mg of caffeine in a 1-ounce cup versus up to 180 in an 8-ounce cup of coffee, espresso is the heavy hitter in coffee pick-me-ups.

the Benefits of drinking coffee According to the National Coffee Association, drinking coffee in moderation (three to five cups a day) can be beneficial in the following areas.

It is a hot black coffee that has a strong and bold flavor.

Brewed by forcing steam and a very small amount of very hot water through finely ground coffee, espresso comes out hot and full of flavor.

• Liver disease prevention • Improved cognitive function in older adults

on watercolor paper for an antiquated look.

• Sharper memory

Home: Sprinkle used

• Reduced risk of Type 2 diabetes

grounds on the ground to keep pesky ants away

How to buy and store your coffee

• Increased athletic endurance

• Longevity

Cancer and coffee

Just this June, the International Agency for Research on Cancer “stepped down its classification of coffee as a possible cause of cancer” according to NBC News.

However, those who drink coffee at extremely hot temperatures could be at risk of harming their esophagus, thus increasing their chances of esophageal caner. The World Health Organization reported that beverages over 149 F might increase the risk of tumors in the esophagus. This goes for both coffee and tea products that contain caffeine.

Around the World

Today, coffee is produced in over 50 countries and regions. According to the National Coffee Association, the following places represent just a handful of the countries where your java could start.

Kona coffee, harvested on the large island of Hawaii from the slopes of the Mauna Loa volcano, is the most popular and sought after coffee from Hawaii.

Popular in both the United States and Europe, Kenyan coffee, which is grown on the foothills of Mount Kenya, is sharp and fruity with a combination of full body and rich fragrance.

The world’s largest producer of coffee is Brazil due to its vast area available for expansion.

The country is responsible for one-third of all coffee production.

Colombia presents high standards in their coffee production. The beans are grown on small family farms, which has earned this country second place in the world as a coffee producer.

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Fitness Tabata What?

A Workout That’s Always Changing

BY DELIA ALBERT

As the popularity of programs like INSANITY and P90X has grown, most workout enthusiasts have become aware of HIIT, or high intensity interval training. Welcome Tabata! This intense, ever-changing workout will leave you wanting more.

Š 2016 iStockphoto LP. All rights reserved.

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START WORKING ON YOUR SUMMER SMILE NOW WITH BRACES OR INVISALIGN!

DR. NICOLE MULLALLY 2222 NW 40th Terrace, Ste.B Gainesville 32605 352.336.2222 • www.studio32ortho.com

@STUDIO32ORTHO wellness360 | july/august 2016

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Fitness

tAbata workout session

The HIIT workout method burns fat quickly and can be less time consuming than traditional cardio workouts, such as running on the treadmill. Many experts say it’s the most effective way to burn fat!

Because I hate spending a lot of time in the gym, but I need a challenge that makes me sweat to feel accomplished, Tabata has become my go-to workout. It may be only 20 minutes of exercise, but it may be the toughest 20 minutes you’ll endure. It’s both physically and mentally challenging, and it always leaves me feeling good about my time spent exercising. Personally, it has helped me to accomplish my goal of getting leaner without feeling burnt out from working out too much.

During one Tabata (one four-minute round) you will work at your highest intensity level, doing one exercise. Work as hard as possible for 20 seconds, rest for 10 seconds and repeat this eight times in total for one Tabata. Once you complete one Tabata, rest for one minute before moving on to the next round.

The fun really begins once you understand the sequence! Alternating between exercises, adding more rounds and incorporating weight into each sequence keeps the workout fresh and interesting.

For best results, most experts recommend resting at least one day in between each Tabata workout.

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20 Seconds of High Intensity Exercise 10 Second Rest

ROUND 2

20 Seconds of High Intensity Exercise 10 Second Rest

ROUND 3

20 Seconds of High Intensity Exercise 10 Second Rest

ROUND 4

20 Seconds of High Intensity Exercise 10 Second Rest

ROUND 5

20 Seconds of High Intensity Exercise 10 Second Rest

ROUND 6

20 Seconds of High Intensity Exercise 10 Second Rest

ROUND 7

20 Seconds of High Intensity Exercise 10 Second Rest

ROUND 8

20 Seconds of High Intensity Exercise 10 Second Rest

ONE MINUTE REST Repeat Tabata with a different exercise for a total of 4 exercises in 20 minutes.

© 2016 iStockphoto LP. All rights reserved.

Using weight is not a requirement, however! The best part about Tabata is that it can be done anywhere just using your bodyweight, and over time, you’ll notice how much stronger you’ve become. The amount of pushups I can do in 20 seconds has almost doubled since I started doing Tabata!

e q ua l s one tabata

Tabata is a HIIT workout that changes every four minutes for a total of 20 minutes. By the end of the workout, you should have completed four exercises.

ROUND 1

ease-into-it exercises Want to try Tabata? Start with these simple high intensity exercises. Once you've mastered these techniques, add in more complex activities.

ABS Mountain Climbers – Get in the plank position, and put your hands directly under your shoulders. While holding this position, move your right leg toward your chest underneath your body, and then return it to the starting position. Complete the same motion with your left leg. Continue to alternate between the right and left leg at your highest intensity level, as if you’re “climbing a mountain.”

Windshield Wipers – Lie on your back with your arms to the side, creating a T-shape. Raise your legs, and create a 90-degree angle at your knee. Move your legs from left to right carefully and in a controlled manner, while staying one inch away from touching the ground.

full body Burpees – Stand with your feet hip-width

arms Pushups – Get in the plank position, and put your hands directly under your shoulders.

While keeping your back flat, lower your body to about an inch away from the ground.

Push back up while keeping your back flat.

Repeat.

Up and Down Planks – Get in the plank position, and put your hands directly under your shoulders. Lower your right arm, placing your forearm flat to the ground. Repeat with you left arm. Lift your right arm, placing your right palm back into the starting position and lifting up your body. Repeat with your left arm. Continue this pattern at your highest intensity level.

legs

Dr. Izumi Tabata, a Japanese researcher, invented Tabata after conducting a study on a group of athletes. He wanted to determine who would benefit more — athletes completing one hour of moderate exercise, five times a week for six weeks, or athletes completing Tabata, four times a week for six weeks. The athletes who completed Tabata increased their aerobic and anaerobic systems much more than the control group!

Benefits of Tabata •

Tone your muscles and get lean

•

Save time working out

•

Constantly change your workout (never get bored at the gym)

•

Improve endurance

•

Work out anywhere!

Squats – Stand with your feet hip-width

apart. Lower your body to the squatting position, and place your hands on the ground, kicking your legs behind you. Now that you are in a plank position, complete a pushup. Instantly bring your feet back to the starting position and jump up. Repeat.

apart. Keeping your back straight, abdomen tight and shoulders back, begin to lower yourself as if there’s a workout bench behind you on which you want to sit. Try not to lean forward or lock your knees! Begin to rise back up, straightening your legs. Repeat.

Jumping Jacks – Stand with your feet

Side Lunges – Stand with your feet together. Keeping your back straight, abdomen tight and shoulders back, extend your right leg to the side, lunging to your right. Keeping your left leg straight, and make sure your right knee doesn’t extend past your right foot. Push off with your right foot to return to the starting position.

Repeat on your left side before starting over and repeating.

together and arms by your side. In one smooth motion, jump raising your arms above your head and extending your legs to a wider stance. Instantly return to the starting position. Continue this pattern at your highest intensity level.

A Brief History of Tabata

Try increasing weight for added resistance. wellness360 | july/august 2016

25

Fitness

Ted Talks:

The Humorous Side of Health

Quitting Time

BY TED SPIKER

I think I can put my gastrointestinal résumé up against most folks’. When I was 12, I ate 12 tacos out of a 20-shell family pack. I once ground through 76 ounces of steak in the name of journalism. My college nickname?

Hoover, because of the speed at which I sucked up my food. And the only doggie bag I’ve ever needed is the one I use to clean up the backyard.

All of those facts (and many related ones) are the reasons why I — like many Americans these days — have struggled with weight. The choices we make with food (healthy or unhealthy, nibbles or gulps, green tea or Shamrock Shakes) dictate so much about how our bodies look, feel and work.

Like many, I have tried this or that method to find the sweet spot that balances eating well most of the time and straying off the path very little of the time. Sometimes it works well, sometimes I have trouble and sometimes #OneMustSimplyOrderTheLasagna.

In all of my attempts, failures and successes, I have one self-imposed dietary limitation that I don’t quite understand.

Then I read some studies and reports that said diet drinks can actually backfire — that they can cause weight gain, perhaps because the ingredients can trick your hormonal system and make you crave more sweets.

And I thought, hmm, maybe now I should take a stand and give it up for good.

And I did. I subbed in lots of water and coffee (#AndWine), and besides an accidental sip here and there, I haven’t had diet soda since then.

I look back on it now and think my sacrifice sounds less like an accomplishment and more like a headline from The Onion:

Man Wants to Lose Weight, Gives Up Zero-Calorie Drink Oh, how things may have been different had I employed the same discipline on whipped cream or cheese. Or potatoes. Or foot-high burgers.

When I reach the five-year mark, I won’t know whether to celebrate the

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 weight loss and dieting.

accomplishment or rethink it. Sure, it showed some discipline to go cold turkey, and that’s something to celebrate. And there’s no question that water and coffee (#AndWine) are healthier choices in the long run. But maybe I have a decision to make: Do I keep my streak alive and continue on? Or do I say, “Hey, I don’t drink diet soda anymore, but having one every so often won’t hurt me?” Or maybe I’ll add another sinister food to my “Do Not Eat” list and swap it out with something else.

Let me stew on it, while I sip on my cream-and-sweetener-infused coffee.

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wellness360 | July/august 2016

© 2016 iStockphoto LP. All rights reserved.

This summer marks the fifth anniversary of me giving up diet soda. For maybe two decades I drank it all the time — through

the morning, at lunch, at my desk in the afternoon, at dinner and as a nightcap.

When I drank, I reasoned that diet soda was the lesser of any other nutritional evil, so what was the harm in chugging like a hairy dog after a summer walk?

Fitness

Don't Hold Your Breath

BY CHRISTOPHER PREGONY B.S. C.S.C.S.

be done with extreme caution and should be reserved for experienced lifters with a spotter. It spikes blood pressure and can even cause you to faint.

Running There is a big debate between mouth breathing and nose breathing. I feel you have to do what is natural for you. The important thing is to find a cadence to which you can stick. The other key factor is to avoid shallow breathing. I’ve noticed that this can lead to the dreaded stitch while running. The only way I have found to get rid of the stitch is a method called diaphragmatic breathing (see last section).

© 2016 iStockphoto LP. All rights reserved.

High Intensity

Does it ever feel like you just can’t catch your breath when you’re working out? Maybe you’re breathing too shallow? Too rapid?

Or maybe not even at all!? In my 10 plus years of training, I have found myself constantly reminding clients to breathe. Although you can lift more weight when you hold your breath, I wouldn’t recommend doing it unless you are properly trained.

The way you should breathe really depends on the type of exercise you are performing.

Weight Lifting A good rule of thumb is to breathe out while you are exerting yourself (concentric phase) and in while you are on the way down (eccentric phase). This helps you relax so you don’t hurt yourself. However, there is also a way in which you don’t breathe at all. Believe it or not, there is a method of holding your breath while you are lifting heavy weight called the Valsalva maneuver.

Have you ever noticed that when you go to pick up something heavy, you tend to hold your breath? By holding your breath on the concentric phase of the movement, you end up increasing the intra-abdominal pressure, which helps support the spine and allows you to lift more weight. This move should

Christopher Pregony , B.S. Exercise Science Certified Strength and Conditioning Specialist C.S.C.S. Master Trainer Sweatlife Fitness

Focus on using the ribcage muscles. Don’t worry about cadence. Just give your body all the oxygen it needs to survive during the bout of exercise. Try to stay in control of your breathing — if you feel it is getting away from you take a minute and get it under control using diaphragmatic breathing.

Diaphragmatic breathing Diaphragmatic breathing, or belly breathing as it is often called, involves breathing with your diaphragm rather than relying on just your lungs. It sounds strange, but it has made me a better all-around athlete. The best way to work on this is to lie on your back with one hand on your chest and one on your belly. When you breathe in, the only hand that should be moving is the one on your belly. This style of breathing allows you to get the maximum amount of oxygen.

It also keeps your heart rate under control during the workout.

So whether you are running a marathon or lifting a couch, remember to always focus on your breath. It not only helps you to physiologically conquer your workout, but mentally as well. Thinking about your breathing can help you focus and make you more comfortable with being uncomfortable.

wellness360 | july/august 2016

27

Ask the Expert

Ask the Dermatologist

BY DR. Miranda Whitmer

increase our vitamin D levels, the risk of skin cancer and premature aging of the skin greatly outweighs the benefit. Oral supplementation of vitamin D is extremely safe and easy, so stay out of the sun and take a vitamin instead.

Q.

Is it OK to use a tanning bed if I only go every once in a while?

A.

Q.

Don't I need to get sunshine to increase my vitamin D levels?

A.

Many recent studies have suggested that low vitamin D levels may be associated with poor health. Although we aren't sure whether increasing vitamin D levels can improve our health, health care providers do suggest optimizing your vitamin D levels. While getting sun can

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wellness360 | July/august 2016

Q. How can I prevent wrinkles?

A. The foundation of any anti-aging

regimen is sun protection. Be sure to use a quality sunscreen with SPF of at least 30 every day and reapply every two to three hours. Professional skincare advances have given us many choices to slow and reverse the aging process. These include topical products with retinoids, antioxidants or antiaging peptides, as well as procedures such as microneedling and laser resurfacing. Be sure to consult with a dermatologist to tailor an anti-aging regimen unique to your personal skincare needs.

Q.

I use sunscreen, but I still end up getting too much sun. What are some guidelines on how to use sunscreen effectively?

A.

Sunscreen can be very effective in preventing aging of the skin, skin cancer and sunburn if used correctly. Choose a broad-spectrum sunscreen to cover for both UVA and UVB rays with an SPF of at least 30. When applying sunscreen, be sure to apply to all areas of sun-exposed skin. You should apply one heavy-duty coat and then a second heavy-duty coat. The average adult needs to use approximately 1 ounce or one shot glass full of sunscreen for one application. Apply your sunscreen at least 15 minutes before sun exposure to allow the product to dry and become active on the skin. While no sunscreen is truly waterproof, sunscreens with water resistance may afford better protection. Reapply sunscreen every two to three hours or after excessive sweating or swimming. While in the sun, consider using other measures to limit sun exposure such as wide brim hats, sunglasses and protective clothing.

Q.

How important is an annual skin check if I don't have anything wrong?

A.

Skin cancer is the most common type of cancer in the world. With ever increasing numbers of skin cancer each year, it is extremely important to be proactive in taking care of your skin. The truth is many of my skin cancer patients weren't even aware that they had a problem until a professional evaluated their skin. The most important aspect in the fight against skin cancer is early detection. See your dermatologist for an

Adults need to use approximately 1 ounce of sunscreen for one application. That's about the same amount a shot glass will hold.

HEADSHOT COURTESY OF DR. MIRANDA WHITMER. © 2016 iStockphoto LP. All rights reserved.

Miranda Whitmer is a Florida native and grew up in Pensacola, Florida. She graduated with honors earning a B.S. in Biology at Emory University in Atlanta, Georgia.

After successfully completing her medical degree at the University of Florida, earning honors and election to the National AOA Honor Society, she completed her residency in Dermatology at the University of Florida. Dr. Whitmer is Board Certified in Dermatology and a member of the American Academy of Dermatology and the American Society of Mohs Surgery.

She is an avid University of Florida football fan and cooking enthusiast.

The answer to that is an emphatic “NO.” Some studies estimate that using a tanning bed even once before the age of 35 increases your risk of melanoma, the deadliest form of skin cancer, by up to 50 percent.

With one American dying every hour from melanoma, it's just not worth the risk.

annual skin check, and those 10 minutes might even save your life.

wellness360 | july/august 2016

29

Nutrition

Food that Does A Body Good

by Taryn Tacher

Some people are born with 20/20 vision, never teased in elementary school for having four eyes. Some people are born with a metabolism speed that is unparalleled, never needing to count calories or eliminate scoops of Ben & Jerry’s ice cream from their diet. Some people are born heart healthy, never having to worry about contracting diabetes or maintaining their blood sugar.

Genetics plays a key role in our biological composition. It is the reason our bodies are efficient in some aspects and deficient in others. Luckily, we don’t have to be hindered by our genetic faults. They do not bind us. Simple lifestyle changes can enhance our subpar body parts — like taking medications, becoming more active and even eating certain foods.

“Foods contain nutrients such as vitamins, minerals, phytochemicals and fiber that research has proven to have various benefits to our health,” said Jen Hillan, MSH, RD, LD/N. “Make smart body choices from all food groups — dark and bright colored fruits and vegetables, whole grains, low-fat dairy, lean meats and proteins and healthy oils.”

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wellness360 | July/august 2016

Fruits and vegetables Apples aren’t the only fruits that keep the doctor away.

In general, diets rich in fruits and vegetables can help reduce the risk of heart disease, heart attack and stroke, and may even protect against certain types of cancer.

Potassium-rich fruits and vegetables like squash, leafy greens, bananas, mushrooms and avocados may curb high blood pressure and lessen the risk of developing kidney stones.

Specifically, carrots and yellow corn contain lutein — a bright colored compound — that is said to protect the eyes from age-related macular degeneration.

Broccoli, Brussels sprouts and bok choy contain glucosinolate, which helps keep carcinogens from plaguing our DNA and causing us to develop cancer. Beans and peas are rich in fiber, so they work to cleanse the colon and prevent obesity and Type 2 diabetes.

Meat, poultry, fish, eggs, nuts and seeds Carnivores can rejoice because chicken, pork, beef and other meats contain the all-important protein. Protein provides the strength necessary to keep the cells that comprise our bones, muscles, cartilage, skin and blood growing and intact. Fish like salmon, tuna and sardines contain omega-3 fatty acid, which is said to aid in the prevention of dementia and Alzheimer’s disease.

But, vegetarians have no fear. Protein and omega-3 can be found in more than just meat.

Peanuts and tree nuts, cheese, yogurt, tofu and beans all contain protein, and soy, pasteurized dairy products and eggs all have omega-3.

And it doesn’t end there. Meat, poultry, fish, eggs, nuts and seeds nourish our bodies with B vitamins, iron, zinc, magnesium and vitamin E. B vitamins promote a healthy immune system and help our bodies process energy.

Iron transports oxygen to our blood.

Magnesium fortifies our bones while aiding in nerve and muscle function, and zinc partakes in cell division, growth and wound repair.

It’s no secret that this all-encompassing food group is crucial to our health.

Grains Who can resist the freshness of a loaf of bread, the twirling of long linguine strands around our fork and the sticky rice that engulfs our sushi rolls? Fortunately, these grains are not consumed in vain. Whole grains combat constipation and may help lessen the chance of heart disease.

Other important foods Ginger is the stomach’s best friend. The tangy root is a palate cleanser that aids in digestion and fights nausea and motion sickness.

Green tea is full of antioxidants that help protect against prostate cancer. Green tea can also promote fat loss and heightened brain function.

Surprisingly, fatty foods like ice cream can actually improve ovarian function, thus lowering the risk of infertility.

So, even though we may not be born with perfect eyesight or moderate blood pressure, prolific fertility or unwavering memory, maintaining a balanced diet full of fruits, vegetables, proteins and grains can help us live longer, healthier and happier lives.

wellness360 | july/august 2016

31

Nutrition

Plan Your Plate:

DICE, SIZZLE AND SAUTE COOKING PLAYLIST

Learning to Meal Prep

“Electric Love” by BØRNS

BY NICOLE GERMANY

“Youth” by Troye Sivan

It’s time to take a deep breath and dice, sizzle and saute your way to something tasty without all the added stress that comes with cooking and eating healthy. From choosing just the right recipe to facing the pile of dishes at the end, it’s hard not to opt for takeout after a busy day. But put down the to-go menu because with a few helpful tips, creating something savory may go from a chore to an escape.

“Good to be Alive” by Andy Grammer “Young Blood” by The Naked and Famous

» Routine: Just like anything in life, sticking to a schedule is key when cooking healthy and prepping food. Meal prepping on Sundays is often your best bet because it allows you to have everything ready and organized for the week ahead.

» Plan: The worst thing you can do is head to the store on an empty stomach with no list.

“I’m in Love With my Life” by Phases “Boom Clap” by Charli XCX “Cinema” by Benny Benassi “Ride” by Twenty One Pilots

Before any shopping trip, plan out a few recipes you want to cook for the week and list every ingredient you’ll need to make them. Try picking something that can be made multiple ways, such as chicken. Select three different seasonings, cut your chicken and divide the pan using aluminum foil.

» Fun: It shouldn’t always be a chore to make something mouthwatering, which is why spicing things up can make it fun. Start with picking a theme for the week and build off of that. Try a soup and salad meal prep one week and then search for some easy on-the-go Mexican options the next.

Packing salads in glass mason jars can be a great way to keep ingredients fresh, and it is a quick no-mess meal. » Experiment: What’s worse than the dreaded “what’s for dinner?”

question? We all wish we could pull out a cookbook and throw together a new meal every night, but sometimes that just doesn’t happen.

Experimenting in the kitchen and trying new tools are great ways to step out of your comfort zone and make something new. For example, instead of cooking plain old pasta, try a using a spiralizer to whip up some zucchini noodles for the week.

HELPFUL tools: Spiralizer Mason jars Quintuple-bladed herb scissors Flexicado slicer

» Zone: Create a cooking playlist, light a few candles and give yourself the

Citrus reamer

opportunity to escape life’s many distractions for a few hours. Focus on your creation, and use this time in the kitchen as a time to de-stress from everyday life.

We recommend the following Tex-Mex chicken recipe to kick start your meal prepping journey. Try adding vegetables like carrots or tomatoes for a variation.

Pineapple corer + slicer

Tex-Mex Chicken Mason Jar Salad • Garlic powder

• Brown rice

• Onion powder

• 2 limes, juiced

• Salt

• ½ cup cilantro, chopped

• Pepper

• 2 cups shredded cheese

• 1 tablespoon olive oil

• ½ cup fresh chopped jalapeños

• 5 mason jars

• 1 bunch of kale, chopped

Season chicken with a few sprinkles each of oregano, garlic powder, onion powder, salt and pepper. Add a tablespoon of

• Oregano

olive oil and enough lime juice to taste. Brown chicken and cut into strips.

Cook rice and set aside to cool.

Assemble bottom of mason jars with rice and build up with chicken, cilantro, jalapeños, kale and cheese. Top jars with a squeeze of lime.

Store and pour into a bowl when ready to eat!

© 2016 iStockphoto LP. All rights reserved.

• 2 large chicken breasts

SERVINGS: 5

M AGA Z I N E

JOIN US ONLINE! facebook.com/wellness360magazine twitter.com/wellness360mag instagram.com/wellness360mag pinterest.com/wellness360mag

WELLNESS360MAGAZINE.COM

wellness360 | july/august 2016

33

Nutrition

An Ancient Tool for the Modern-Day Kitchen

BY BY NICOLE IRVING | PHOTO BY ALLISON RABER

In a sea of new cooking gadgets, there is one item that has remained unchanged throughout the ages. Nestled in the corner of the kitchen, this simple and sophisticated set sits ready and waiting, for soon it will be needed (in the words of chef Jamie Oliver) to “muddle and bash” simple ingredients to culinary perfection.

The mortar and pestle is one of the oldest cooking tools, dating back to prehistoric man.

It revolutionized meal preparation and was an active part in the gradual evolution from the cook of the hunter-gatherer era to the novice and trained chefs of today. In addition, it has served a role in the advancement of pharmaceuticals and science as a way to break down the molecular structure of elements for consumption or studies. The mortar and pestle’s non-absorbent material boasts endless uses.

According to D. & P. Gramp in their book “Alchemy of the Mortar & Pestle,” the purpose of the mortar and pestle coming together is “to break down the molecular bonds of food and matter by grinding, pounding, and mixing.” In its simplest form, it is a bowl, the mortar, and a crushing tool, the pestle. Together, when used with slight force, they can crack, mix, muddle and bash together an infinite number of savory dishes.

A must have in every kitchen, today mortar and pestle sets can easily be found at any mass retailer or cooking store in a wide variety of materials, such as wood, marble, granite, stone and stainless steel. After a good seasoning (see instructions at right), your mortar and pestle will be ready for your creative juices to flow; from marinades to butters and sauces to herb rubs, the ideas are endless!

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wellness360 | July/august 2016

SeasonING your mortar and pestle

•

(granite or stone version)

Wash with warm water and new sponge.

NEVER use soap, as it absorbs right back into the mortar and pestle.

•

Seasoning your mortar and pestle is important for two reasons. One, it will clean out any leftover dust, grains and particles from the manufacturing process, and two, it will add a hint of flavor to anything you create in it.

Grind a small handful of rice with the set until it becomes a powder. Discard. Repeat as necessary until the rice remains WHITE and does not discolor.

•

Add garlic, salt, cumin, black and white pepper.

Grind up until it is a paste. Discard.

•

Rinse with water, and let air dry.

Ingredients

“Alchemy of the Mortar & Pestle” recommends following a specific order when adding ingredients in to a mortar and pestle.

3 garlic gloves

2–3 cups jasmine rice 2 tablespoons of kosher salt 1 teaspoon cumin 1–2 tablespoons black and white peppercorns

Add the driest ingredients first (dried herbs and spices), followed by moist ones (garlic, onion etc.).

Next add any oily ingredients (nuts, butter etc.) and finally wet ones (honey, chicken stock etc.). Taste and add salt if needed.

homemade Guacamole

BY AMY WHITAKER

3 ripe Hass avocados, pitted 1/2 cup red onion, diced 2–3 garlic cloves, minced Juice of at least 1 lime 1 teaspoon salt 4 tablespoons cilantro, chopped 3 Roma tomatoes, seeded and diced Combine the avocado, red onion, garlic, lime juice and salt in a mortar and pestle. You may also use a fork to get the avocados to your desired consistency.

(I like my guacamole with some chunks still in it.)

Once you have gotten the mixture to your desired consistency, fold in the cilantro and tomato. The guacamole can be enjoyed immediately, but it is best if refrigerated for at least an hour. Make sure to cover TIGHLTY with plastic wrap to keep from browning.

Serve with chips and a margarita!

wellness360 | july/august 2016

35

Nutrition

An Apple a Day

BY Nicole Irving

A flavonoid found exclusively in apples called phloridzin may protect postmenopausal women from osteoporosis by improving inflammation markers and increasing bone density. (Saveinstitute.com)

4.4 grams Amount of fiber in one medium apple.

one serving is 125 grams, or one cup of quartered apple.

Granny Smith apples

have the most beneficial effects on good gut bacteria.

(Medicalnewstoday.com)

ONE SERVING CONTAINS THE FOLLOWING PERCENT DAILY VALUES: keeps the doctor away A group of researchers at Florida State University found that women who ate apples every day lowered their bad cholesterol levels by 23 percent and raised their good cholesterol levels by 4 percent after just six months!

The American Journal of Epidemiology reported that quercetin, a flavonoid found naturally in apples, has been identified as one of the most beneficial flavonoids in preventing and reducing the risk of pancreatic cancer.

(Medicalnewstoday.com)

(Bestapples.com)

The Journal of Food Science reported that a Cornell University study found that nutrients in apples protect the brain’s neurons against oxidative damage.

10%

VITAMIN C DIETARY FIBER CALCIUM

12% 1% 4%

POTASSIUM

1%

Healthy combos

Apple and Dark Chocolate

Apple and Green Tea

Apples are high in a flavonoid called quercetin and dark chocolate is high in a flavonoid called catechin. Together, they are a healthy combination for lowering the risk of cardiovascular disease.

Scientists at the Institute of Food Research noted that when green tea and apples are consumed together, natural antioxidants in both blend together to block a molecule called vascular endothelial growth factor, which can contribute to disease when overexpressed. (Readersdigest.com)

(Readersdigest.com)

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wellness360 | July/august 2016

Š 2016 iStockphoto LP. All rights reserved.

VITAMIN A

Nutrition

Flavorful Fungi

by NICOLE IRVING

These dark, mysterious fungi, which can be found sprinkled amongst the earth, contain important vitamins and nutrients that are vital for a healthy lifestyle. From oyster to shiitake, mushrooms can complement any meal, even pizza or salad!

With their low calorie count, mushrooms are known to be an ideal source of B vitamins, such as riboflavin and niacin. Mushrooms also contain selenium (which can play a role in liver enzyme function) and potassium (which helps lower blood pressure), and they help with cardiovascular health.

© 2016 iStockphoto LP. All rights reserved.

Be careful, though. Not all mushrooms are your friends. Be wary of any mushroom you see growing in your yard or out in the wild as some are deadly and can cause severe illnesses in people and animals. Don’t be fooled by the draw of the “magic mushroom,” either. Illegal and the source of hallucinations, these mushrooms are anything but your friend.

wellness360 | july/august 2016

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wellness360 | July/august 2016

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Reflect Light Performance Hi-Vis Reflective Tall Socks Performancebike.com / $14.99

Be Seen Shining Buddy USB Rechargeable Bike Light–Rear Shiningbuddy.com / $14.97

Stay Safely Connected Scosche Bike Mount for Mobile Devices Target / $15.99

PHOTO BY TANYA CONSAUL.

(Phone not included)

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et? Check.

Bike? Check. Helm few more a up d de un ro We've ride. ur yo for essentials

Hand Gear GIRO Tessa Gel Gloves Giro.com / $26 (women’s cycling glove featured)

On-the-Go Repairs Schwinn Bicycle Multi-Tool Target / $ 7.99

Power Booster CLIF Bar Publix / $1 wellness360 | july/august 2016

39

Lifestyle canine companions

Man's Best Friend by delia albert | photo by tanya consaul

We’ve all heard that dogs are “man’s best friend.”

But maybe there’s more to this phrase than we think. Can having a dog actually improve your health?

Many experts believe that dog owners are happier and healthier when compared to individuals who do not own any pets. Here’s why owning a dog might be one of the healthiest decisions you could make!

Improve your mood Studies have shown that even a few minutes with your dog can boost your mood and make you feel more relaxed. Playing with a dog activates neurotransmitters that are associated with pleasure and relaxation, literally sparking a positive physical change.

Keep you active Generally, owning a dog encourages you to be more active and can actually help you achieve the daily recommended amount of physical activity, according to WebMD. Two 15-minute walks with your pup can make a huge difference.

Make you more social We’ve all been that person who asks, “Can I pet your dog?” Owning a dog helps you engage with others, especially other dog owners. Interacting with others is crucial to keeping a sharp mind.

Stronger immunity People who grow up with a dog are less likely to develop allergies and generally have stronger immune systems. (This is especially useful if you have kids!)

Fight depression The love from your dog is truly unconditional and can be instrumental in recovering from depression.

Having to care for your dog allows you to focus on something other than yourself.

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wellness360 | July/august 2016

wellness360 | july/august 2016

41

Lifestyle

Tips for Happier and Healthier Business Travels

BY DANIELLE PASTULA

Keeping antibacterial wipes on hand to wipe down the remote control, your phone, the toilet seat handle and doorknobs is another way to keep germs at bay.

» Do your research It may take a few extra stops before arriving

at your room, but getting the lay of the land before you check in will save you tons of time and keep you optimally fueled during your trip.

“I always try to identify a grocery store immediately and get some healthy stuff to have with me my whole trip,” said Dana Nelson-Isaacs, a working mom and educational placement consultant who travels domestically several times a year.

Grocery store stops also help with not giving into the temptation of hotel lobby cookies, Goede said.

While vacation time usually involves elaborate plans centered on time spent relaxing and eating good food, traveling for business tends to be the complete opposite. Instead of relaxing, you’re rushing to make meetings, getting home from work hours past your typical bedtime and grabbing as many caffeinated drinks and sugar-laden snacks as possible to keep you going — but it doesn’t have to be that way.

With a little forethought, there are plenty of ways you can keep yourself happy and healthy while away from the comforts of home.

outfits you’ll need and eliminate the “just in case I might need it” items; only take what’s necessary. Over packing is a surefire way to increase your stress, as you’ll have more to lug around in addition to making decisions on what to wear on your trip.

“I don’t like to check bags because it wastes time,” said Todd Goede, vice president of global research and development with RTI Surgical, Inc., who travels approximately two

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wellness360 | July/august 2016

»Make essentials

easy to reach

Rifling around through a bottomless pit of a bag doesn’t make for smooth traveling scenarios. Rather than using a catchall bag, opt for a smaller bag or outer pocket of your luggage where you can keep hand sanitizer, Airborne® tablets, a pair of flats, a snack or two and other essentials in one easy-to-reach spot. A water bottle with a filter also makes for easy refills so you can stay hydrated.

» Keep germs at bay It’s easy to throw your purse on the bed

right upon entering your room, but don’t — your bag is covered in germs! Rather than setting your bags on a piece of furniture, use the luggage stand in the closet to keep your bags off your bed and up off the ground.

Using a purse hook is also good for when you’re out and about.

“Before getting to my room I also like to check out the hotel gym so I can visualize my workout with the equipment I have access to and not waste time in the morning.” Goede said. “If I find my hotel doesn’t have a gym, I’ll download a quick routine I can do in my room instead.”

» Stick to a schedule Getting to bed at your regular time or

sticking to your morning workout routine are classic ways to stay on schedule, but having an “out-of-town” schedule can also be beneficial for your family’s happiness while you're gone as well.

Whether it’s making sure to FaceTime the kids before bed or having routine midday check-ins with family members, keeping your loved ones in the loop while you're traveling is a good way to maintain normalcy during the inevitable adjustments that take place at home when one parent is out of town.

So before you get travelers tension thinking of your next business trip, remember traveling doesn't have to be mentally and physically exhausting. With some proper planning, you'll be set for success.

© 2016 iStockphoto LP. All rights reserved.

» Pack like a pro First things first, take note of how many

times a month within the U.S. and four to six times a year internationally.

“I also limit the shoes and take only one pair of dress and one pair of sneakers, and stick to a one color motif — either black or brown. Think along the lines of Steve Jobs and have a go-to travel uniform.”

Lifestyle

Crosley Cruiser $79.99 Best Buy

LISTEN TO THIS!

Play it Again

by NICOLE IRVING

The days of thumbing through thick sleeves of vinyl records at your local music store are gone … or are they? Vinyl is making a comeback and record player sales are up. So, why is this retro style of listening to music back in among the technological advances of today? People are longing for a sense of engagement, commitment and a return to the roots of what was “then.”

Vinyl listeners are engaged, dedicated and moved by the music. Listening takes commitment, not to be rushed; at just a

quick gesture of the needle all hell could break loose. And, that is just what artists were hoping for when they created their lineup. For one to be immersed in each song and not rush through the art they worked so hard to create.

Music heals the soul, feeds creativity and when that soft, warm fuzzy sound emerges out of a record player, you know you’re home. So, sit back, wrap up in a warm blanket and put on an oldie … but a goodie! wellness360 | july/august 2016

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Football FOR

Beginners 44

wellness360 | July/august 2016

BY ETHAN BAUER

S

itting in religion class one afternoon in 2010, my teacher turned to something unusual to show that people had lost touch with what “really matters.” She cued up a YouTube video that compared football to religion, stadiums to churches and teams to gods. “It’s hard for me,” I remember her saying, “because I have two kids who play football and I love the game. But, it’s something to think about.”

I have the same issue with writing about football. I cover the Florida Gators football team despite concussion controversies, payment disputes and horrific injuries. Why? I’m not entirely sure. Some would say it’s because people love watching brutality, and football is a reincarnation of Roman gladiators. Others would say it’s because football is the perfect made-for-TV sport in an era when sports are keeping TV relevant. In any case, the game continues to grow in popularity and fandom, no matter what controversies surround it.

And maybe you (like me) can’t really explain why, but you’re drawn to the game. But maybe you (unlike me) aren’t familiar with the game and grow frustrated at watching a game you don’t understand and listening to announcers use words that don’t make sense. If that’s the case, this short guide explaining basic college football terminology, rules and overall setup should leave you confident enough to talk strategy with anyone.

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FOOTBALL TERMINOLOGY: Let’s begin by talking about basic game setup. On most plays, there’s an offense (the team trying to score) and a defense (the team trying to prevent scoring). There are also special teams plays, which happen when teams are either trying to score points or the ball is switching possession.

When on offense, there are three ways to score: touchdowns (worth six points), field goals (worth three points) and extra points (usually worth one point but can be worth two if a team opts for a two-point conversion).

On defense, even though the primary objective is to prevent scoring, there are two ways the defense itself can score.

One is the very rare safety, which basically happens when the offense can’t move back any farther. Safeties are worth two points. The defense can also score a touchdown if the offense turns the ball over by way of an interception or a fumble. An interception (also called a “pick”) is when a defensive player catches a pass meant for an offensive player, while a fumble occurs when an offensive player drops the ball before his knee or elbow touches the ground.

Now, let’s take a look at the positions on either side of the ball.

THE OFFENSE Quarterback – The player who starts with the ball once a play begins. He can hand the ball to someone else (a run play), throw the ball to someone else (a pass play), or run the ball himself (a quarterback run).

Quarterbacks are thought of as the most valuable players on a team.

Running backs – Players who take handoffs and run. There can be as few as zero or as many as three running backs in on one play. They can also catch passes or block for the quarterback.

Receivers – Usually tall and fast, these players catch passes from the quarterback. There are wide receivers, who line up near the sidelines, and slot receivers, who are usually smaller and play between the offensive line and the sideline.

Offensive lineman – There are three specific positions, but the goal for all of them is the same: block defenders so that a runner can move freely or so that a quarterback has time to pass.

Tight end – A mix between a receiver and a lineman, these players rotate between blocking and catching passes.

THE DEFENSE Defensive linemen – There are defensive ends and defensive tackles, who both line up with their hands in the ground against the offensive line. Both positions center on tackling runners and giving quarterbacks as little time to throw as possible. Ends are usually taller and faster to get to the quarterback around the edges of the offensive line, while tackles are usually heavier to clog running lanes.

Linebackers – There are middle linebackers and outside linebackers, but the main goal for each is to stop the run. On pass plays linebackers will sometimes drop into coverage of receivers. They may also blitz, which is when players other than the defensive line rush the quarterback.

Defensive backs – These players are fast, aggressive and play three separate positions: cornerback, free safety and strong safety. Cornerbacks usually cover receivers on the left and right sides of the field, while safeties are best known for playing over the middle. All defensive backs play either man coverage (covering one person) or zone coverage (covering a particular area of the field). While there is plenty of overlap between safeties and corners, safeties are usually a little bigger and hit harder, while corners are usually better in coverage.

SPECIAL TEAMS Kicker – Kicks field goals, extra points and usually kickoffs.

Punter – Punts, or drops the ball and kicks it, with the goal of putting the other team’s offense as far back as possible. Sometimes kickers and punters are the same person in college, but usually they are not.

Long snapper – Snaps the ball on punts, field goals and extra points.

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During the course of a game, referees will inevitably end up throwing yellow penalty flags onto the field. These signify that a rule has been broken, and some of the most common penalties are as follows.

HOLDING

Restraining a player who does not have the ball by grabbing his jersey or a piece of his equipment. You’ll hear this one over and over.

OFFSIDES/ENCROACHMENT/ NEUTRAL ZONE INFRACTION

All of these are basically the defensive equivalent of a false start. Offsides is the most common, and it occurs when a defensive player is on the offense’s side of the ball when the ball is snapped. “Sides” are divided by the imaginary line of scrimmage, or as most TV announcers call it, the “line d’scrimmage.” This line runs from each side of the ball straight to the sidelines.

PASS INTERFERENCE

When a player makes it impossible for another player to catch a ball before the ball arrives. This can happen by restraining an arm, tripping or blinding an opponent and can be called on the offense or the defense.

TARGETING

The most controversial penalty, targeting is when the top of a player’s helmet collides with another player’s helmet or when a player hits the head or neck area of a “defenseless opponent.” An interesting thing to remember about targeting is that, according to the American Football Coaches Association, “When in question, it is a foul.”

There are many other penalties, but these are the most common.

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Top: Yellow penalty flags indicate a rule has been broken.

Bottom: Setting up for a kickoff.

While rules and terms can help someone sit through a football broadcast, they don’t tell the whole story. To really understand college football, one must also understand conferences and divisions.

That sounds like a lot to take in, but here’s a brief overview of what you need to know.

First, there are multiple divisions of college football, many of which you (and I) will likely never hear about. But the two of significant consequence are the FBS (Football Bowl Subdivision) and the FCS (Football Championship Subdivision).

They are called such because the FBS plays bowl games while the FCS has a playoff system. The FBS is home to most of the schools you’ve heard of, like Alabama, Texas and Florida. The FCS has much lesser known teams, the most successful of which in recent years has been North Dakota State. FCS and FBS teams rarely play each other, but the big FBS schools will pay big money to play an FCS school as a warmup.

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Both the FBS and FCS are broken into conferences, but the FBS conferences are the ones that are more widely known. They include the “Power Five” conferences of the ACC, SEC, Big-12, Big-10 and Pac-12. These conferences are what every major college football program aspires to be a part of. There’s also the “Group of Five,” which includes five of the smaller, generally less-successful FBS schools. Think Eastern Michigan or Arkansas State.

Now that you have a basic understanding of “America’s game,” hopefully you’ll be able to sit through a broadcast or an actual game while understanding most of what you see. Armed with the basic football knowledge to be able to triumphantly say, “Yes, that was definitely holding,” hopefully you can discover for yourself why some liken the game to religion, stadiums to churches and teams to gods.

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Mind Matters

12

Brain-Training Apps to Keep Your Mind in Tip-Top Shape NICOLE GERMANY

We can do just about anything and everything on our phones, even improve our daily lives.

With so many brain-training apps on the market, it’s hard to pick just the right one — so we did the work for you! Here are our top picks for sharpening your hippocampus, one day at a time!

iPhone and Android/Free, Eidetic pro $2.99

9 Brain Wars focuses on taking mental concentration and giving it a competitive flair. Players from around the world are given the chance to outscore opponents with fun, challenging puzzles.

1 Happify combines effective tools and programs to help maintain the brightest and happiest you. With the Happify app the goal is simple — empower users to take control of the stress and emotions that come with everyday life.

you’d like to improve and receive a personalized training program catered to your needs.

iPhone and Android/Price Varies

5 Peak looks to exercise your mind and enhance your mental agility with daily workouts covering up to five areas of focus.

2 Brain HQ is built on the principles of brain plasticity and looks to mold and shape your brain while improving perception, thinking and decision-making. Brain HQ has been tested in studies by researchers from leading institutions and has been shown to work in large-scale randomized clinical trials.

iPhone and Android/Price Varies

10 Quizlet gives you the ability to take your notecards anywhere you want. Quizlet makes it fun and easy to race against the clock in a game of match, or you can enhance your studying with the ability to add images and audio.

iPhone Only/$13.99 per month/$94.99 per year

iPhone and Android/$9.99 per month/$49.99 per year

3 Lumosity sharpens your memory, attention and cognitive skills with daily tasks and games to keep your mind consistently challenged.

7 Neuronation’s mission is to strengthen focus, memory and intelligence by adapting to your performance and making sure you continue to improve your overall cognitive skills every day.

iPhone and Android/Free

iPhone and Android/$11.99 per month/$59.99 per year

4 Elevate offers more than 35+ training activities that focus on skills associated with precision, context, visualization and more. With Elevate, pick the skills

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spaced repetition, Eidetic helps you memorize just about anything.

wellness360 | July/august 2016

iPhone and Android/$11.99 per month/$44.99 per year

6 Fit Brains Trainer is the only brain-training app that looks to stimulate your IQ and EQ (cognitive and emotional intelligence). Fit Brains offers 60+ games, 500+ workout sessions and in-depth performance reports.

iPhone and Android/Price Varies

8 Eidetic works differently from other brain training apps by using items that have meaning and context. By focusing on a technique called

iPhone and Android/Free, Quizlet plus $14.99

11 Personal Zen aims to reduce stress and anxiety by refocusing negative thoughts. This app specifically incorporates a type of therapy called attention-bias modification that looks to get users to shift their focus from a threatening stimulus, such as an angry face, to a non-threatening happy face. iPhone Only/Free

12 Headspace wants you treat your head right with guided meditation that helps improve awareness, anxiety and stress. Headspace offers 10 x 10 minute meditation exercises designed to put you on a happier, healthier path to success. iPhone and Android/$12.99 per month/$94.99 per year

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Mind Matters Relaxation Is An Option

Modern Day Stress vs. Meditation

BY SHELBY DAVIDSON | photo by allison raber

In today’s modern world, the phrase “free time” has become the laughing stock of the English language. How could someone possibly have a free minute to spare when everyday life revolves around kids, technology, school, work and other like-minded activities? The irony of it all is that stressing and worrying about the laundry list of things you still need to accomplish actually takes time away from what you’re trying to work on. We have the perfect, most basic solution for you: meditation.

Don’t be fooled by the stereotypical tree huggers or hippies that preach the Zen lifestyle, because meditation is actually for anybody and everybody. I too was once a skeptic, thinking it was all just mumbo jumbo, until I attended a meditation mob for the University of Florida’s first Mindfulness Day last year. As an obsessive-compulsive student stressing about assignments weeks in advance, meditating for the first time was life changing.

It has been equally enlightening for Nancy Lasseter, a mindfulness practitioner for UF Health. Lasseter said she wants to spread the word about meditation because she sees what a huge difference it has made in her own life. It allows her to let go of the wild “monkey mind” that so often gets in the way.

“It creates a great deal of stress in the body and it tires us out, causes illness and makes it difficult for us to find happiness,” Lasseter said.

Our busyness is a really huge issue, according to Lasseter, and the more technical we all become, the more that is expected of us. In this way, the modern world is our own worst enemy, leaving little to no time for relaxation or peace.

If you have never meditated before, we have some tips on how to get started and how meditation can benefit your overall health.

»

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Getting into the basics

Find your happy place. This can involve more than one location, but choose a space in your home, at your favorite park or maybe even in your backyard where you feel most at peace.

Make sure you can sit up straight with good posture, because we all know being slumped over leads to dozing off, lack of focus, etc.

Physically prepare. Typical meditation does involve crossed legs, hands wresting on the knees and closed eyes, but find a position that best suits your comfort level, as long as it is conducive to focus. This is something you can experiment with as you meditate more often.

Focusing

Recognize where your stress is coming from. Whether it be writing in a journal or simply mentally analyzing your life stressors, figure out where your biggest problem areas are. Recognize why these things bother you and think of what can be done to lessen the impact. Put everything into perspective and realize that peace can be found.

Perfect breathing. Taking even breaths (you may want to try counting them) and making them slow and gradual can help hone in on the present moment, which is a huge component of meditation. Michael Murphy, clinical associate professor at the UF Counseling and Wellness Center, said the value of the present moment is in being able to recognize that worrying about something takes away from actually focusing on that activity itself. Paying close attention to breathing can be beneficial in anchoring your inner being to the present and forgetting about what you’ve done or need to do.

Thoughts, feelings & silence Avoid thinking too much. It’s easy to let things flood your brain, especially when you are taking time to find peace during a busy day,

but simply focus on breathing if thinking too much becomes an issue. For a more intense experience, bring your mind to something relaxing, such as crashing waves or palm trees blowing in the wind.

Ignore the past and the future. Rather than getting caught up in the feelings of yesterday and the “what ifs” of the unknown days ahead, be content in the present moment. Focus on happiness and peace, as well as comfortable body position and breathing.

Keep it quiet. It’s important it be silent while you meditate to have the utmost focus.

Any noise can create distraction and, as a beginner, that is definitely not needed.

Begin your meditation journey

For your first session, you may only want to sit for 10 minutes. This is completely normal considering it can be stressful taking any amount of time out of your busy day. What is important is that you begin to meditate daily — when you first wakeup or at a specific time each day — and increase time as you become more accustomed to the idea. Many people end up reaching 25 minutes on a daily basis.

As Lasseter said, it’s like rebooting. Just as your home computer often needs a fresh start, so too does your brain. A lot of time we need to just find a way to exhale.

Let’s be honest, some of us can’t sit still for more than five minutes without having a minor panic attack about the many activities we have ahead of us; but that is where meditation comes into play. Whether it be stress, chaos, the busyness of daily life, job issues or personal relationships, there are a variety of environmental factors that can cause a disruption of peace within the soul, and it is so important to refresh and refocus through meditating.

»»

Meditation Helpers

Candles & Diffusers Check out Bon Bougie for scents like sandalwood, bamboo and amber that help relax the body and mind.

Bonbougie.com Music or Background Noise For those who don’t like silence, check out apps like Meditation Music, Relax Meditation or Calm for access to soft waves, piano, morning sounds, etc.

Calm – Android and iPhone Meditation Music & Relax Meditation – Android only Cushions To help with proper posture, head over to Dharma Crafts for a variety of cushion and pillow choices, all based on what you want and what’s most comfortable for you.

Dharmacrafts.com Books If you need more help getting started with meditation, check out the Huffington Post’s list of the 15 best meditation books for beginners. This list includes the national best seller “Turning The Mind Into An Ally” by Sakyong Mipham.

Clothing To enhance the experience of relaxation, wear loose clothing and draped garments. Spirit Voyage has great choices for both women and men including pants, blouses, skirts and more.

Spiritvoyage.com

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Finance

The Savvy Consumer’s Quick Guide to Buying Your First Home

BY SELENA GARRISON

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Step 1:

Is Buying Your Best Option?

Buying a home is not the best option for every consumer. Reasons to rent instead of buy your home include flexibility, career/ income uncertainty, less-than-good credit, low/no maintenance expenses, etc. If you are settled in your job, have good credit

Step 2:

Choose a Lender and Get Pre-Approved for Financing Once you have determined that buying is your best option, you will want to choose a lender and get pre-approved for

Š 2016 iStockphoto LP. All rights reserved.

If you are thinking about purchasing a home, it can feel quite overwhelming.

This quick guide will give you an overview of what you should be working on.

and plan to stay in the same area for at least five to seven years, buying may be in your best interest. Of course, a big factor in determining whether to buy is whether you can afford to do so. The amount of money you will need will be determined by the cost of the home, your credit score, the type of loan you get and the amount of your down payment. You also have to consider closing costs, HOA fees, property taxes and insurance.

Step 3:

Step 5:

Hiring a real estate professional is not required, but it is highly recommended!

Real estate agents hold a license by the state, but you should make sure that whichever professional you choose is knowledgeable about the particular area in which you are interested. Your real estate professional will help you locate homes for sale, make appointments to show you the homes and handle all of the technical work of buying a home for you. Once you’ve chosen a professional (or decided to go at it on your own), it is time to start looking at houses! You can browse sites like Zillow.com, Realtor.com and Trulia. com, and your real estate agent can locate additional homes for sale on the Multiple Listing Service (MLS). When looking at homes, consider your budget; the location in relation to your job, church, social activities, etc.; school zones; access to transportation; and any other factors that may be important to you. Once you settle on the home you want, it is time to put in an offer!

Despite what you may have seen on your favorite home-buying show, the process isn’t over once you’ve settled on a contract.

It can take 30 days or more between the contract submission and closing. In the meantime, lots of people including the closing agent, the title company, the lender, the seller, the buyer (you) and the real estate agents have work to complete. When the closing agent is satisfied that everything is in order and all the instructions are prepared and distributed, it's time for "the closing," which culminates in the awesome moment when you are handed over the keys to your new home! There will be LOTS of papers to sign and you will be required to bring a certified or cashier’s check for the amount of money you owe (down payment, closing costs, etc.), proof of insurance and photo ID. Allow plenty of time for the closing (at least two hours) and bring your real estate professional or attorney with you (especially if this your first time). Read everything before you sign it — yes, it will take a long time and be awkwardly silent.

Step 4:

Step 6:

While we all have our own negotiation style, your strategy for negotiating should be based on facts, including the property itself, the market at the moment you want to buy and the seller’s requirements. If it is a buyer’s market (lots of inventory on the market and few buyers), you may have a lot of room for negotiating on price and contingencies.

If it a seller’s market (little inventory and many buyers), your negotiation room may be limited. Regardless, your real estate professional (or just you) can negotiate with the sellers on the selling price; inclusion of personal property like appliances, furniture, etc.; and contingencies. Three contingencies that are generally included and highly recommended are financing (your ability to get the mortgage as specified in your offer), appraisal (that the house appraises for at least the agreed upon selling price) and inspection (a professional assessment of the condition of the house). Expect some back and forth negotiation before you and the seller agree to a contract.

Purchasing your first home is a BIG DEAL!! You may have to find an inexpensive way to celebrate since you just spent more money than ever before, but celebrate anyway!

Choose a Real Estate Professional and Find Your Home

Negotiate the Deal

financing. Choosing a lender basically comes down to who will give you the best rate and whom you feel comfortable working with. You can research different lenders online or contact them directly for information. Your lender will give you a pre-approval letter (usually for 60–90 days), which is a commitment that you would qualify for a particular loan amount based on your income and credit info.

Getting your pre-approval early helps to give you an accurate idea of how much home you can afford and keep you on track with only looking at homes that are inside your price range. In a competitive market, your pre-approval also gives you a boost over offers with no pre-approval. If you are considering a bank-owned home, you will likely be required to have a preapproval letter.

Close the Deal

Celebrate!

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Spotlight 360

Name: Taryn Buckley Age: 30 Family life: Husband Dante (engineer at RTI Surgical), two sons Xavier (5) and Quintin (9 months) Career: Project manager for North Florida AIDS Education & Training Center at UF.

Taryn Buckley is a true Wellness360 Renaissance woman. She balances her roles as mom and wife while pursuing her career as a project manager at UF. In addition, she is also a marathon runner extraordinaire. In 2014, she completed her goal of doing twelve marathons in twelve months, a feat many would not even dare to attempt.

She lives by the motto, “just keep swimming�, and by the looks of it, she has no intention of stopping!

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PHOTOS COURTESY OF BUCKLEY FAMILY.

Hey, Sole Sister

»How do you live a 360life?

Maintaining a strict exercise regimen with two small kids is tough. I try to incorporate physical activity in simple daily activities i.e., parking a little farther away from the building at work/when shopping, taking the stairs when possible and choosing outside family activities that promote movement.

»What is your wellness mantra?

“Just keep swimming.” You’re always going to have obstacles in your way. You have to find a way to power through them for the sake of your own health and ultimately for your family’s well-being! A healthy momma is a happy momma, so make sure to take good care of yourself!

»How long have you been running?

I started taking running seriously in 2013 by registering for races.

»Tell us how you started

in marathons?

After finishing Giggle Magazine & Sweat Life Fitness’ Big Weight Loss Challenge in 2013, I recalled hating running the most during the entire challenge. I decided that tackling the thing I hated (it was mostly fear of being too slow to keep up) was going to help me maintain my new active lifestyle. I decided to train for my first half marathon that day. I googled “training plans” online and found one that seemed reasonable for my 16 week goal and stuck to that! Bless my sweet husband. He’s a much faster runner than I, but he’s never left my side during any of these races. He’s a good motivator and a super running partner.

»Why did you have a goal to get through so many races in a year? Tell us about it!

After running that first half marathon, I was hooked.

I wanted to run so many more! My friend Megan introduced me to this group called the “Half Fanatics.”

I saw it as this exclusive running club, and I wanted to be a part of it so badly! One of the ways you could qualify was by running back-to-back half marathons within 14 days. A few of my enabler friends encouraged me to go for it since I already had signed up for the Disney Princess Half Marathon in February. So I found a race a couple weeks before it in January, and used those two races to qualify as “Half Fanatic #6578.” Of course that community just pushes you to do more and more. So I decided to make a full year of it. Running outside in the Florida heat from June to September is HORRIBLE, so we decided to take the show on the road by hitting up a new state each month.

That year I ran half marathons in Kansas, Tennessee, Illinois, California and Maryland. What cool little family vacations we made out of all of those race trips!

Meeting new people and planning the next race only keeps you motivated to keep going!

»

Do you have races that you would like to complete on your bucket list?

Well, my ultimate bucket list is to run one half marathon in all 50 states in the U.S. I’ve only made a little dent in that challenge — 40 states to go! I’ve been eyeballing the Grizzly Double Dare, a back-to-back weekend of half marathons in Jackson, Wyoming and Yellowstone, Montana.

»

Please share your favorite race, in detail, and what it meant to you.

Each race is so very special to me for various reasons.

The only race where I cried at the finish line was the OUC Orlando Half Marathon. It was the grand finale of running one half marathon each month of the entire 2014 calendar year. That it was my 12th half marathon in one year — and that I was able to finish out the goal I set for myself injury free AND in my hometown — was really special for me! I’d be remiss if I didn’t mention my love for Disney races here. Yes they are crowded, yes they are stressful to register for because they fill up so quickly and yes the 3 a.m. wakeup call on race day is brutal, but these races are like reunions for all of the many running friends I have made along the way. They are also filled with so many people who are running their first race. The course is filled with characters and photo stops. We don’t run for personal records at Disney. We run for fun.

»What keeps you motivated?

There’s something so special about the “you” time you get to spend with yourself when you hit the pavement. I love running because I get time to think freely without worry about deadlines or frantically checking my phone/emails/ texts for a short amount of time. You just unplug and enjoy the alone time! Although I must admit, the medals you get at the end of a race aren’t bad motivation either!

TOP: Taryn, husband Dante and running friends that helped her get through a postpartum half marathon in California.

LEFT: Taryn shows off her medals earned from running 12 half marathons in one year!

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»What are you training for

»What is your daily workout

right now?

routine?

»What is your go-to diet?

When I'm training for a race, I run three days/week and do strength training/cross training for two to three days/week.

I decided to tackle my first international race at Disneyland Paris in September. It’s basically another fun family vacation. Dante and I are going to take the boys out with us and renew our wedding vows on the trip.

My biggest challenge is training outdoors in this Florida heat!

On days leading up to a long run (5+ miles), I stick to lean proteins, lots of veggies and extra virgin olive oil/sea salt coating all of that, and I drink half my weight in ounces of water. Fruits with peanut butter are also a favorite go-to snack. It’s hard to avoid that glass of wine, but it dehydrates me so I try to steer clear of that before race days. In the morning before a long run I typically eat a peanut butter and jelly sandwich with a banana. That combination keeps my belly full for a long race.

I hate working out after work. It hardly makes sense to schedule workouts after 5 p.m. for me. I won't make them unless I'm meeting a friend. So I try to get my workouts done first thing in the morning or on my lunch break.

»What is the most important

lesson running and competing has taught you?

You're tougher than you think! When you're out there on the pavement your main competition is yourself. I swear I try to talk myself into quitting somewhere around miles 8–10. Once you get that doubt of your head, you can do anything!

»How would you encourage others

»What is one thing you wouldn’t

It's simple. Start now. It's doesn't have to be big — make small changes. Eating clean is hard, so start with mastering just breakfast. When you're comfortable with that, add lunch, then dinner and then snacks.

Exercising five days a week is tough so start small with little 10-minute increments of activities. Add 10-minute increments until you get to 60 minutes. You know yourself best. Work at your own pace!

My BondiBand! Keeps my hair back and the sweat out of my eyes!!

to start living a 360life?

run without?

»

Anything else you would like to share?

My first race I remember wondering why all these people kept stopping to walk mid-race. I ran the whole way through but was dog-tired and my legs were sore for a week! At the finish line I asked someone how they looked so chipper at

the end of such a tough race. She told me she followed the "Galloway Method," a popular way to run long distance race by running and walking in intervals. I tried it the next race and was shocked at how great I felt after 13.1! It was incredible. I haven't looked back since. Interval running makes running long distances possible. My favorite interval is a four-minute run with a one-minute walk. I've been able to finish a half marathon in two hours 30 minutes with those intervals.

»

How have you made it a family activity?

One of our favorite activities as a family is to run. The boys hop in the double stroller and enjoy snacks as mom and dad do all the hard work. Xavier is now old enough to join us for the final mile. He's definitely improved his pace over time. He's about to run his first 5k on his own! Even the baby joined in on the fun at the diaper dash last race weekend! I love watching my boys love the sport and enjoy physical activity all because they witness us enjoy it!

»What is the craziest memory you have had?

I have some nightmarish port-a-potty stories. Yuck! One of my most favorite memories is meeting these girls on the course at Iron Girl Half in Clearwater. We all three fell well behind the pacing team and decided to make our own little team.

After talking on the course we realized we all had so much in common — two of us were diehard Gator fans, and two of us were giving birth to our sons at the same exact day and time! I walked into that race running solo, never knowing I was going to find my "sole sisters" that day! Years later and we're still close and still run races together!

»Are there any regrets? Injuries?

No regrets, because we just always go with the flow! Minor injuries and lots of aches/ pains. So grateful for Gainesville Health and Fitness' cold therapy pool to help me get through training season!!!

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What would you say to someone who wants to do their first marathon, but isn’t sure how to start?

Taryn ran The Great American Bacon Race only three weeks before giving birth to baby Quintin!

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wellness360 | July/august 2016

Research some methods like "Galloway Method" or "Hal Higdon Method." Then download some running apps. Couchto5K got me started, and I now use Runkeeper to track all of my runs. When I'm working on speed work, I use Running For Weight Loss.

Community July 2 (Saturdays) Haile Farmers Market 8:30 a.m.

Haile Village Center Hailefamersmarket.com

July 2 (Saturdays) Alachua County Farmers Market 8:30 a.m. – 1 p.m.

5920 NW 13th St. 441market.com

Sunday, July 3 Brewery Yoga

1 p.m.

First Magnitude Brewing Co. Fmbrewing.com/calendar

Sunday, July 3 Fanfares & Fireworks

7 p.m.

Flavet Field at the University of Florida Wuft.org/fireworks

July 6 (Wednesdays) Union Street Farmers Market 4 – 7 p.m.

Bo Diddley Plaza Unionstreetfarmersmkt.com

4:15 – 5:15 p.m.

UF Health Shands Cancer Hospital UFhealth.org

Friday, July 8 BLS CPR Class

6 p.m.

HPNP Building at the University of Florida Eventful.com

Tuesday, July 12 College Sports Recruiting 101 6 – 7 p.m.

Vanguard High School Ocala, FL Eventbrite.com

7:30 a.m.

Castillo de San Marcos St. Augustine, FL Bridgeoflions5k.com

3 p.m.

Hal Brady Recreation Center Cityofalachua.com

Monday, July 4 38th Annual Melon Run

8 a.m.

Albert “Ray” Massey Westside Park Runsignup.com

Monday, July 4 Iggy’s “Four on the Fourth” Freedom Run 7:30 a.m.

2601 E Fort King St. Ocala, FL Runsignup.com

July 4 (Mondays) Tioga Monday Market 4 – 7 p.m.

Tioga Town Center Tiogatowncenter.com

5 p.m.

Cymplify Facebook.com/Cymplify

July 6 (Wednesdays) Gentle Yoga for Health

Saturday, July 16 32nd Annual Bridge of Lions 5K

Monday, July 4 The Largest Small Town Fireworks Display in America

Friday, August 5 Food Truck Rally

Saturday, July 23 2016 Aspiring Authors Interactive Roundtable

Saturday, August 6 Pirate 5K Beach Run 7 p.m.

Ocean Walk Shoppes Daytona, FL Runsignup.com

Sunday, August 7 Brewery Yoga at First Magnitude 1 p.m.

First Magnitude Brewing Co. Fmbrewing.com/calendar

Saturday, August 13 Southern Seafood & Crab Festival 11 a.m. – 7 p.m.

Lake City Fair Ground Eventbrite.com

10 a.m. – Noon Santa Fe College for Innovation and Economic Development Eventbrite.com

Saturday, July 23 21st Annual Vestcor 5K Bridges Run 7 p.m.

The Landing Jacksonville, FL 1stplacesports.com

Monday, August 1 Gainesville Music Association Public Symposium & Workshop

Saturday, August 20 Gainesville Arts Market 10 a.m. – 4 p.m.

SoMa Art Media Hub Eventbrite.com

Friday, August 26 Day of the Dog: Run, Walk or Jog

6:30 p.m.

Aurora Downtown Gainesvillemusicassociation.com

1 p.m.

Virtual 5K Eventbrite.com

Wednesday, August 3 Dahlia’s 5K or 10K

Saturday, August 27 Hammerhead Olympic & Sprint Triathlon

7 – 10 p.m.

Dahlia’s Pour House Jacksonville, FL Eventbrite.com

7:30 a.m.

Camp Blanding Starke, FL Localraces.com

wellness360 | july/august 2016

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wellness360 | July/august 2016