EMSCULPT is the only procedure to help both women and men build muscle while burning fat. It’s also the world’s first non-invasive procedure for toning the buttocks. Get results similar to exercising and dieting for six months in a matter of a few treatments. Don’t wait months — achieve noticeable results within days!
Imagine doing 20,000 crunches in 30 minutes. Now imagine doing that while laying back, reading a book, and not breaking a sweat or feeling at a loss for breath. Sound too good to be true? It’s not. With EMSCULPT technology, you can eliminate bulge, improve cellulite, and build muscle while simply laying down.
EMSCULPT uses HIFEM® (high-intensity focused electromagnetic energy) to stimulate strong contractions in the muscles that would otherwise be impossible to achieve through voluntary contractions.
With this procedure, there is zero downtime and none of the soreness or other downsides of an intense exercise session. Even better, patients usually notice a di erence after just one treatment!
A standard treatment package is usually four sessions, spaced a few days apart, but your team at Gainesville Dermatology Aesthetic Center will help you decide on the best treatment options to achieve your goals. Best of all, the procedure doesn’t require the use of anesthesia or needles.
EMSCULPT won’t replace a healthy lifestyle, but it can help you burn stubborn fat when a standard diet and exercise are not enough. Contact us today to claim your toned body.
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21 The Fascinating World of Eggs
One
adventures on a plate
Right after college I went to Europe with my best friend. There was no shortage of museums, art galleries and historic places on our travel ‘must do’ list. We hit them all, and then some, while we traveled through London, Paris and Amsterdam as twenty somethings on a mission to get cultured. However, looking back, I have only one regret from that trip - that instead of feasting on the quintessential cuisines of those beautiful countries, we ate Snickers bars and pasta. What were we thinking?
That’s right - no fish and chips, no escargot, no French onion soup, no Dutch pancakes, no bangers and mash. We failed miserably at becoming cultured when it came to the cuisines of the countries we were so excited to explore. I could go on and on about why we didn’t indulge. First, it could have been that I was (and slightly still am) the world's pickiest eater. Or, it could have been seeing lunch meats sitting out and not being refrigerated in Paris that made us question our next order. Maybe it was drinks served with no ice, or it could have been that we couldn’t read French and picked items based on photos that we could comprehend – or – it could have been our youth and not knowing what we were missing out on. A rookie mistake!
Since then, I have tried to become more masterful in exploring food options that are staples in new and exciting places I travel to, mostly because I now suffer from FOMO but also because trying new and exciting foods helps one get a better
understanding of cultures and people around the world. I haven’t been back to Europe, so I haven’t been able to get my well-deserved plate of snails with a side of Champagne – but – I have traveled a bit and have explored some delish outings. Deep dish pizza in Chicago, soup dumplings in New York City, conch fritters in Key West, avocado toast in Laguna Beach, Dole whips in Oahu, barbecue in Dallas and spicy margaritas in Mexico have been devoured and checked off on my “eating through the world” bucket list.
So, while I may not be all in yet to exploring super complex cuisines during my travels like some of my fabulous foodie friends, I will say that trying and exploring new foods has been a fun learning experience and has opened my eyes, and taste buds, to a whole new world! So, on your next adventure, I hope you try some new and fabulous foods to awaken your senses!
While many people may have heard of cortisol in relation to stress, cortisol is a hormone that serves many critical functions in the body. Maintaining the proper balance of this hormone will keep your body at optimal performance.
What is cortisol?
Cortisol is a glucocorticoid hormone produced and released by the adrenal glands. Cortisol helps with the body’s stress response as well as regulating blood pressure and blood glucose, metabolizing food, helping to control sleep-wake cycles and suppressing inflammation in the body.
Cortisol levels fluctuate throughout the day. They are the highest in the early morning, tapering off throughout the day and hitting the lowest levels at night. Because this hormone helps regulate the sleep-wake cycle, those who work a different schedule may have fluctuations in their highest and lowest cortisol times.
What happens if I have too much cortisol?
Having very high levels of cortisol over a period of time is rare and often attributed to a condition called Cushing’s Syndrome. Extremely high cortisol levels can be caused by prolonged use of certain steroid medications such as prednisone, prednisolone or dexamethasone. These are used in the treatment of other conditions such as asthma, rheumatoid arthritis, lupus, pain or injury in the joints or back or to keep the body from rejecting a transplant, according to Mayo Clinic. Cushing’s Syndrome may also be caused by tumors that produce
use lifestyle practices such as exercise, sleep, meditation and stress relief to help lower levels.
What if I don’t have enough cortisol?
When the body’s cortisol levels are too low, this is termed adrenal insufficiency. Primary adrenal insufficiency (also known as Addison’s disease) is when the adrenal glands no longer make sufficient cortisol and another hormone called aldosterone. This condition is rare and according to Johns Hopkins Medicine, occurs most often when the immune system mistakenly attacks the adrenal glands in response to cancer, infections and disorders of the endocrine glands or certain fungal infections.
the adrenocorticotropic hormone (ACTH), most often in the pituitary gland but occasionally in other parts of the body such as the lungs, thymus gland, pancreas or thyroid.
Because of its role in blood pressure and blood glucose regulation, having high cortisol levels can lead to high blood pressure as well as type 2 diabetes and bone loss.
Symptoms of high cortisol levels include weight gain in the face and abdomen, excessive hair growth (hirsutism) in females, a fatty lump between the shoulders, pink or purple stretch marks, high blood sugar, high blood pressure, weak bones, extreme exhaustion, low sex drive, fertility issues and muscle weakness.
How is high cortisol treated?
The treatment depends on the cause. If the high levels are a result of glucocorticoid medications, your doctor may adjust the regimen. If tumors are the source, surgery or radiation may be options to remove the tumor. There are also a multitude of medication options that are appropriate for some patients. If cortisol levels are temporarily high,
More commonly, low cortisol levels are a result of secondary adrenal insufficiency. In this case, the pituitary gland stops producing sufficient ACTH, which then causes the adrenal glands to not make enough cortisol.
Some of the symptoms of low cortisol are the opposite of high cortisol. For example, adrenal insufficiency may cause very low blood pressure, weight loss and low blood sugar. Other common symptoms reported by Johns Hopkins Medicine include fatigue, irregular menstruation, dehydration, gastrointestinal issues and dark skin and/or bluish-black color around nipples, rectum, vagina, scrotum or mouth (Addison’s disease only).
Treatment for adrenal insufficiency typically includes taking hormones for the rest of your life to correct the imbalance.
What should I do if I suspect my cortisol levels are off?
In order to test levels, your doctor may order a blood or urine test first and additional testing if needed. Because many of the symptoms are common in other conditions, it may take time to get an accurate diagnosis. Report any new symptoms to your doctor and discuss what is right for you based on your medical history.
Healthy Habits: Can There be Too Much of a Good Thing?
BY COLE PURVIS
In the pursuit of a healthier lifestyle, it's easy to fall into the trap of thinking that more is always better. While adopting positive habits is beneficial, overindulgence, even in good things, can have unintended, adverse effects. Let’s explore some of the inherently “healthy” parts of our everyday lives that can be dangerous in excess amounts.
WATER
Water is the cornerstone of life, vital for every bodily function. However, an excessive water intake can lead to a litany of unwanted side effects, including water poisoning, intoxication or a disruption of brain function, according to medical professionals with WebMD. This occurs when too much water is in our cells (including brain cells), causing them to swell in size. When our brain cells swell, they cause pressure in the brain, causing confusion, drowsiness and headaches. If the pressure in the brain continues, it could cause conditions such as hypertension (high blood pressure) and bradycardia (low heart rate).
To prevent overhydration, always be mindful of the warning signs your body gives you. For instance, if you’re taking a lot of trips to the restroom in a short span of time, if your urine is often clear or if you’re experiencing throbbing headaches after drinking a lot of water, you should start to limit your water intake.
VITAMINS
Vitamins are crucial for health, but more isn’t always better. Not all vitamins are made the same — typically, they are either water-soluble (including vitamins C, B1 and B2) or fat-soluble (including vitamins A, D and E). Water-soluble vitamins are generally harmless as any excesses in our body are removed through urine. Fat-soluble vitamins, however, are stored in the body and can accumulate to toxic levels if overconsumed. For example, excess vitamin A can cause liver damage, headaches and blurred vision while high doses of vitamin D might lead to a calcium buildup, affecting the heart and kidneys. Per research conducted by researchers from the University of Cambridge, it's best to get our essential vitamins from a balanced diet and only take supplements as recommended or prescribed by a healthcare professional.
EXERCISE
Routine exercise is an important facet of a healthy lifestyle, promoting cardiovascular fitness, strength and mental wellbeing. Although, according to research conducted at UCLA Health, there is a slew of negative side effects associated with overtraining our bodies. For instance, overtraining can result in imbalances in hormones such as cortisol, testosterone and growth hormone, which can adversely affect metabolism and muscle growth. Furthermore, the strain on the body due to overtraining can compromise our immune
SLEEP
Sleep is essential for physical and mental rejuvenation. Yet, oversleeping can be detrimental. Research published by Johns Hopkins Medicine indicates that consistently sleeping for nine or more hours per night has been linked to various health issues, including type 2 diabetes, heart disease, obesity, depression, headaches and a greater risk of dying from a medical condition. If you find yourself constantly oversleeping, consider reaching out to a
STRETCHING
Stretching improves flexibility, reduces injury risk and alleviates muscle tension. However, excessive stretching can have its unintended consequences, especially for athletes. According to a study conducted by industry-leading physical therapist Phil Page, PhD, static stretching as part of a warm-up immediately prior to exercise has been shown detrimental to muscle strength and performance in running and jumping. This phenomenon has been coined as “stretchinduced strength loss.”
If you have any concerns of above, seek medical attention.
Eggs TheFascinating World of
BY NICOLE IRVING
One of the culinary world’s most versatile ingredient, the almighty egg is chock-full of nutrients, variety of uses and delicious flavors. Whether it be a crisp egg wash on a freshly made loaf of bread, a plate full of hot scrambled eggs or a summertime favorite egg salad sandwich, the egg has been put to the test of expansive uses and it has passed with flying colors.
Anatomy of an egg
ONE LARGE EGG
According to the Cleveland Clinic,“Egg whites are full of protein and contain no fat. Egg yolks, meanwhile, are nutrient-rich and contain healthy fats and vitamins A, D and E. Yolks also contain choline, which is good for your eyes.”
Why do the color of egg shells vary?
Thanks to good ole genetics, hens can lay eggs that come in various shades of blue, green, brown, cream, pink and white. According to Michigan State University Extension, the breed of the chicken will in fact determine the color of the eggs that they lay. All eggs start out white and as they travel through the hen’s oviduct, they will have pigment deposited on them that will change color. This only affects the exterior of the egg – that is why the inside is always the same color! TID-BIT!
You can tell, most of the time, what color egg a hen will lay based on their ear lobes!
Did You Know?
FRESHLY LAID EGGS DO NOT NEED TO GO IMMEDIATELY INTO THE REFRIGERATOR.
That is because when eggs are laid, they have a protective layer called the cuticle that protects them from bacteria, also known as the bloom according to PurinaMills.com.
“This protective coating works by sealing the shell’s pores and preventing air from penetrating it, helping to keep bacteria out.” If they haven’t been washed off, they can be kept on the counter. Once washed off, and the cuticle is removed, the eggs must be kept in
According to the Guinness Book of World Records,
THE LARGEST
SERVING OF SCRAMBLED EGGS
was made by Federación Nacional de Avicultores de ColombiaFENAVI (Colombia) at Parque Principal de Soacha, in Cundinamarca, Colombia, on October 11, 2019. The scrambled eggs WEIGHED
6,860 LBS, 12.57 OZ AND USED
59,758 EGGS, mixed with onion, milk, garlic and butter.
Before you decide to follow in Rocky’s footsteps, think again before downing that raw egg. While the movie made it appear to give him super powers,
“RAW EGGS AREN’T SAFE TO EAT IF THEY’RE UNPASTEURIZED. THAT MEANS THEY COULD CONTAIN HARMFUL BACTERIA,”
according to Cleveland Clinic. Even if they are pasteurized, there is chance that they still be contaminated with salmonella.
How do you like your eggs?
Eggs are by far one of the most versatile foods on our plates. They can be cooked savory, added to sweets, eaten alone or mixed into a fluffy omelet. They top burgers and are whipped into a frothy eggnog. There is no end to how one can consume this high protein delicacy. So, how do you like your eggs?
SCRAMBLED:
One of the most classic ways to eat eggs, this is where the whole egg is whisked into submissions and basically scrambled as it cooks over a heat in a pan. One can have them more “soft” — cooked on low heat and less well done, or “hard” — cooked over medium heat a bit longer and drier in texture.
HARD BOILED:
Eaten all year and not just a colored Easter object, this egg delicacy is perfect for a high protein snack or creating the perfect egg salad! Once done, you will have a fully cooked yolk and egg white, and nothing will be runny. Just boil water, place the eggs in gently with a slotted spoon (be careful not to crack them), lower the heat and let them cook for 15 minutes. Once cooled, roll gently on your plate to crack the shell, peel and enjoy!
SOFT BOILED:
The cousin to the hardboiled egg, this version will have a semi soft or runny yolk when done. It is often consumed in it’s own little dish with a mini spoon to allow for ample enjoyment and collection of running yolk. Boil water, place the eggs in with a slotted spoon, then lower the heat to medium. Cook for 6 minutes, take them out and immediately transfer them to a cold ice bath (this will stop the cooking process). Place in a shot glass or egg cup, and carefully cut off the top. This will expose the cooked whites and runny yellow yolk. Sprinkle with salt and pepper and enjoy!
PICKLED:
While it may seem at first that pickling and eggs wouldn’t go together, they are in fact a real thing! Originating from the necessity to have food last longer, a pickled egg is simply a hard boiled egg, with no shell, that has been submerged in and preserved in pickling juices, which is usually a mixture of vinegar, spices and sugar to your liking. Let the eggs sit in the juices for 2-3 weeks to get perfectly pickled, then store them in the fridge for up to 3-4 months and enjoy! They are a great on-the-go snack and an accompaniment to any charcuterie board.
According to Allrecipes.com, the best way to poach an egg is as follows:
1) Fill a large pot with at least 3 inches of water and bring to a boil over high heat.
2) Reduce temperature to low. The water will be ready when you see bubbles at the bottom of the pot; there should be no bubbles breaking the surface of the water.
3) Crack egg into a small mesh sieve and allow any loose egg whites to drain. Transfer egg to a small bowl or ramekin.
4) When the water has reached the right temperature, stir in vinegar. Using a spoon, swirl the water in the center of the pot into a vortex or whirlpool and carefully drop egg into the center.
5) Cook until the egg white is set but the yolk is still soft and runny for about 2 1/2 to 3 minutes. Do not overcook. Use a slotted spoon to transfer poached egg to a paper towel to remove excess water.
BY NICOLE IRVING
Do you consider yourself an eggs aficionado? If so, get ready to step up your game. We have hand-picked 8 items that are sure to elevate your game!
Tupperware Egg Scoop
Lifter Kitchen Gadget
$10 | Amazon
4 Piece Stainless Steel Quail-Egg Cutter
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Tupperware Yolkster
Vintage Style Egg Yolk Separator
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Egg Piercer
$6.99 Amazon
Let’s Try Lagree Fitness!
BY LINDSEY JOHNSON, MS, MCHES, CF-L1
LAGREE WORKOUTS ARE SLOW AND INTENTIONAL, USING THE BODYBUILDING TECHNIQUE OF TIME UNDER TENSION.
Looking for the latest trend in fitness? Look into Lagree. Founded in 1998 by fitness professional Sebastien Lagree, the Lagree Method is a low impact, high intensity workout that can be completed in a short amount of time.
WHAT IS THE LAGREE METHOD?
The Lagree Method is a low impact workout that focuses on core, muscle strength and endurance. These movements are easy on joints and connective tissue, making it a great option for older adults and those recovering from injury or surgery as well as younger, healthier athletes. This method uses variations of several familiar movements such as lunges and squats as well as other movements created specifically for these classes. using different movements – but all on
According to their founder, there are eight Magic Keys to this method that make it effective:
1. Effective form
2. Effective range of motion
3. Effective duration
4. Effective tempo
5. Effective sequence
6. Effective transition
7. Effective resistance
8. Effective planes of motion
Lagree workouts are slow and intentional, using the bodybuilding technique of time under tension. Each exercise is completed for at least one minute at a slow tempo. As you improve form, you’ll complete each repetition even more slowly. Unlike other workouts, Lagree minimizes the transition time between exercises, moving directly from one movement into another. This superset style is also a technique used in bodybuilding. Instead of using weights, Lagree machines use springs for resistance.
As you progress in your practice, the first step towards increased difficulty is slowing the tempo and duration, then increasing resistance by using more springs. This provides progressive overloading, taxing the muscles and building both muscular strength and endurance.
HOW IS LAGREE DIFFERENT FROM PILATES?
Lagree machines were originally based on the Pilates reformer. However, they were designed so the whole workout could be completed on one machine instead of moving from one machine to another like in Pilates. One of the key
differences between these two types of workouts is the inclusion of cardio training in Lagree. While the heart rate typically stays low in Pilates, Lagree is moving directly from one movement to another, so the heart rate often increases to 145 bpm or higher, creating a greater intensity than Pilates.
HOW CAN I TRY LAGREE FITNESS?
If you’re ready to tone your muscles and leave the gym shaking, try a class! While there are not yet any Lagree Fitness studios in Gainesville, book a class next time you head to Jacksonville, Orlando, Tampa or St. Petersburg.
During COVID, Lagree also created some Lagree-To-Go workouts to be completed at home (or when you travel) using smaller equipment that can be easily packed in your suitcase.
If you’re ready to invest in a machine of your own, you can buy the Microformer, Prices start at around $1,000. The Micro models are a good option for home use because they are smaller, lighter and easier to store than the Megaformer options, which start around $8,000. You can purchase a subscription to classes for the different machine options on a weekly, monthly or annual basis, ranging from $4 to $100.
The Lagree method will build strength, likely leave you shaking at the end of a session and sore the next day, making it a great lowimpact option that is safe for joints and connective tissue. Learn more at lagreefitness.com and subscribe to classes on demand at lagreeod.com.
TED TALKS THE HUMOROUS SIDE OF HEALTH
In the Swing of Things
Why oh why did I take up
this sport?
BY TED SPIKER
One year ago, I stupidly decided to take up golf.
I mean, I really hate like it. Because, you know, hitting balls into the water, sand traps, trees and everything except the hole is really so freaking bad for my mental health a nice way to get away from the stresses of life.
Always intrigued by the game (and admiring of those who play it), I resisted trying the sport for decades because I knew I would suck it would take a lot of time and a fair amount of cash, as well as requiring high levels of patience to fend off the frustration.
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.
But my adult sons have been getting into it over the last few years, so I figured, what better way to spend some time with them than by sharing in the sheer madness majesty of swinging a dozen different kinds of clubs with superspecific precision to try to get a tiny ball into a tiny hole 300 or 400 yards away?
Over the last year, I’ve taken a few lessons, learned a lot and become mildly better at missing houses. And I tell you, there’s no feeling like connecting on a Fireball shot that goes long and straight.
Recently, I wrote about the experience for a national medical publication, looking into the research about how hobbies (especially new ones) can have many health benefits. It’s called the spillover effect, which essentially means that one healthy behavior can domino into more healthy behaviors. While it’s hard to know for sure what’s at play, I have noticed that since I started losing dozens of golf balls playing golf, I walk more (even when not on the course), eat a little better, drink a little less and have some incentive to get stronger and more powerful to avoid looking like I’m putt-putting from the tee add some more juice to my drives.
I’ve learned to manage my frustration and embrace the joy of learning, and it’s one of the few times that I find myself not constantly checking my phone for messages I need to tend to. I had a goal of trying to break 100 in 2024, and I’ve got no chance still got a long way to go.
But I have learned some valuable lessons from the game.
You can have plenty of bad shots, plenty of bad rounds and plenty of misses when you’re trying to not look like a complete jackass get better. But does it even matter if you’re waterfalling sweat for four hours outside, hanging with friends or family?
I may never break 100, but that doesn’t mean that I’m going to stop f-bombing every time I wormball it down the fairway trying.
ONE SOURCE ACCOUNTING
COMPREHENSIVE DENTAL CARE
R I S
The Best Date You'll Ever Have!
BY AMELIA BOWLES
When you hear the word “date,” your first thought may not be of that sweet, chewy, slightly wrinkled fruit, but maybe it should. Incorporating more dates into your diet can benefit your health, and it may be easier than you think!
Dates are extremely nutritious. According to Cleveland Clinic, just four dates are packed with high levels of copper (40% of the daily value), magnesium (15% of the daily value), manganese (14% of the daily value), potassium (23% of the daily value), vitamin B6 (17% of the daily value) and fiber. Eating fresh dates as opposed to dried ones can also provide you with 3.6g of protein. They also contain many antioxidants good for preventing “diabetes, Alzheimer’s disease, certain types of cancer, heart disease and inflammation” and may promote brain health, according to Healthline. If you are pregnant, dates may also help promote natural labor!
Dates are versatile in the kitchen. Using dates as a
sweetener is one way to add them to your diet and cut down on excess sugar intake, according to Forbes. When baking or sweetening drinks, you can replace the sugar with date paste (1.5 to 2 times the amount of sugar). To make date paste, soak fresh, pitted dates in 3/4 cup hot water for 10 minutes, then blend the dates and water until smooth, according to Vancouver with Love, a vegan recipe website. You can also eat dates whole, stuffed with nuts or nut butter or as a topping on other foods.
When purchasing dates, they should be “plump and shiny” and can have some wrinkles, but they shouldn’t be hard to the touch, according to Epicurious, a cooking and food resource website. You should also stay away from dates with sugar crystals and white areas. These are still fine to eat, but you should avoid purchasing them because crystallization and discoloration are signs of fruit aging. Dates should be stored in an airtight container either in the fridge or in the freezer, according to Epicurious.
If you’re searching for a sweet date this week, look no further. Try incorporating more dates into your diet not only for their health benefits but also because they are a delicious snack. After all, there’s nothing sweeter than doing something for your health!
Carb Cycling: Is It Right for You?
BY AMELIA BOWLES
It seems there is always a new diet popping up in the wellness community, and it can be hard to keep track of them all. In the past few years, carb cycling –– a low-carb diet alternative –– has become increasingly popular. But what exactly is carb cycling, and how do you know if it is right for you?
What Is Carb Cycling?
The carb cycling diet alternates between higher carb intake days and lower carb intake days, aligning with different levels of activity. Higher intensity workouts fall on high-carb days, and lower intensity workouts fall on lower carb days, according to Healthline. This dieting method is often used by athletes “to optimize fat loss, muscle gain, and/or athletic performance,” according to USA Today.
Benefits of Carb Cycling
Carb cycling can be beneficial when training for extreme sports, for those running long distances or for intensive activities. Consuming larger amounts of carbohydrates gives your body the energy necessary to excel at these types of activities by having more glucose as “fuel to power muscles,” according to Cleveland Clinic. It may also help increase focus and make post-workout recovery easier, according to Business Insider.
Downsides of Carb Cycling
In an article for Business Insider, “fitness and nutrition nerd” Gabby Landsverk wrote about her experience trying a carb cycling diet. She mentioned that in the first two weeks, she felt severe brain fog and fatigue. She noted that she felt less focused, and she would want to go back to sleep even after starting work. While these issues did clear up, she also mentioned that she stopped carb cycling after a month because it was restrictive. She had to cut out many healthy foods that she enjoys such as apples, yogurt, almonds and protein shakes, all which contain many more carbohydrates than one might think.
Should You Carb Cycle?
According to Cleveland Clinic, carb cycling should not be used as a weight loss program and should only be used during periods of “high-intensity training or competition.” This means that unless you are training for a marathon, triathlon or other event where larger amounts of energy are needed, then carb cycling probably isn’t right for you. Healthline also notes that this may not be best for those seeking general weight loss or muscle growth. These can be achieved through calorie deficits and consumption of enough protein, respectively. Additionally, carb cycling is not meant to be a long-term dieting method, according to U.S. News & World Report. Instead, it is used during short periods of training, and a normal diet is resumed following the event.
It is important to know your personal health and dietary needs when thinking about starting a new diet. If you are interested in trying carb cycling, speak with a nutritionist or doctor to see if it might be best for you!
Always seek medical advice before trying a new diet.
BLACK PRONG
Intuitive Eating: A Unique Alternative to Traditional Dieting
BY COLE PURVIS
In the realm of diet culture — where restrictive eating plans and fad diets often reign supreme — intuitive eating emerges as a refreshing and sustainable alternative. This practice involves listening to your internal bodily cues rather than altering your external diet rules, which advocates for a more natural and compassionate relationship with food. But what exactly is intuitive eating? What are its benefits and potential drawbacks, and how can one begin this journey towards a healthier relationship with food?
What is Intuitive Eating?
Intuitive eating is a philosophy that promotes listening to your body’s hunger and fullness signals rather than adhering to rigid diets or external guidelines. Developed by dietitians Evelyn Tribole and Elyse Resch in 1995, intuitive eating is built on ten principles designed to foster a harmonious relationship with food and body. These principles include rejecting diet mentality, honoring your hunger, making peace with food, challenging the food police, feeling your fullness, discovering the satisfaction factor, coping with your emotions without using food, respecting your body, exercising for the feeling it brings and honoring your health with gentle nutrition.
The Benefits of Intuitive Eating
1. IMPROVED RELATIONSHIP WITH FOOD: Intuitive eating encourages individuals to view food as a source of nourishment and enjoyment rather than a battleground. By eliminating guilt and restriction, it can lead to a more positive and relaxed approach to eating.
2. BETTER MENTAL HEALTH: Research conducted by researchers at the University of Minnesota suggests that intuitive eating is associated with lower levels of disordered eating behaviors, anxiety and depression. The emphasis on self-compassion and body respect can enhance overall mental well-being.
3. IT’S EASIER TO COMMIT TO: Intuitive eating allows us to eat what we want when we are hungry for it. It is completely natural to feel hunger, and even the best diets can veer off course if we fail to eat when we are hungry.
4. UNIQUENESS TO YOUR BODY: Every individual has a unique body that reacts differently to the food we eat, and there is little chance that fad diets will ever be a perfect fit for you. Intuitive eating is a more customized.
The Drawbacks of Intuitive Eating
1. CHALLENGING DIET MENTALITY: For those ingrained in diet culture, transitioning to intuitive eating can be challenging. It requires unlearning years of diet rules and overcoming deeply rooted beliefs about food and body image.
2. POTENTIAL FOR OVEREATING: Initially, some may struggle with overeating as they learn to trust their hunger and fullness cues. It takes time and practice to distinguish between physical hunger and emotional cravings.
3. LACK OF STRUCTURE: Intuitive eating’s flexible approach may feel unsettling for individuals who thrive on structure and clear guidelines. The absence of a “one-size-fits-all” plan can be daunting for those used to diet rules.
Intuitive eating can offer a path to rediscovering the joy and freedom in eating. By fostering a healthy, sustainable relationship with food and our bodies, it paves the way for improved physical and mental well-being. Whether you're disillusioned with diet culture or seeking a more balanced approach to nourishment, intuitive eating might just be the key to a healthier, happier you.
Personal Finance Books Worth Reading
BY COLLEEN MCTIERNAN
If you are anything like me, then the idea of personal finance can be a bit overwhelming. Sure, I know to pay my bills on time and shuffle money over from my checking account to my savings as often as possible, but when it comes to investing, retirement accounts and loans, I’m a little lost. According to a recent survey conducted by GuideVine, a company that helps connect interested parties with financial advisers, 55% of people polled said they felt lost when it comes to developing a long-term financial plan. If you are finance newbie looking to get a bit more savings savvy, you may want to check out one of these five books on personal finance.
“Your Money or Your Life: 9 Steps to Transforming Your Relationship With Money and Achieving Financial Independence” by
“The Intelligent Investor: The Definitive Book on Value Investing” by
Benjamin Graham
Vicki Robin and Joe Dominguez
Have issues with managing your money? This book aims to change your relationship with money, encouraging frugal living without strict budgeting. It also touches on topics like freelancing, tracking your finances online and investing in index funds.
“The Truth About Money” by Ric
Edelman
From investing and saving for retirement, to taxes and getting out of debt, to mortgages and leases, this book is a one-stop shop for all of your personal finance needs. And if you like the book (or if reading just is not your thing), you can listen to Ric Edelman’s weekly podcast of the same name for helpful personal finance advice.
“Why Didn’t They Teach Me This In School? 99 Personal Money Management Principles to Live By” by
Cary Siegal
Written for those just entering adulthood, this book offers money management advice in an easily understood manner. From tips on how to pay off your debt to making the most of your 401K, this book is a great resource when it comes to personal finance basics.
Called “…the best book by far on investing ever written,” by Warren Buffett, this stock market bible offers intelligent advice on portfolio management rather than promising some sort of get rich quick scheme. Graham guides the reader in developing a sound plan for stocks and bonds that will lead to smart investments, even if they are not the most popular options. Originally published in 1949, the book was updated in 2006 to reflect more current market trends.
“How to Make Your Money Last: The Indispensable Retirement Guide” by
Jane Bryant Quinn
This is a great read for anyone who finds the idea of planning for retirement daunting. If you ever want to leave the workforce, then you will need to start saving money (the earlier the better) that you can put toward living expenses during those job-less years. From retirement accounts to pension to savings, this book will show you how to get the highest payments from your assets so you can ensure that you will not run out of money in retirement.
Jesse Caedington, Esq. LL.M. in Taxation
Must Eat… Will Travel!
BY AMELIA BOWLES
There’s nothing better than being surrounded by food — and people who love it just as much as you do… unless you’re traveling to get to that food. Across the United States, Americans can be proud of our ability to share in and experience different cultures, a prominent way being through our shared appreciation of food. It seems there is no shortage of people who share this sentiment — that food can bring us together. And so, pack up the car or book your flights because these food festivals are ones you won’t want to miss.
PIZZAFEST
pizzavillage.it
WHERE Naples, Italy
WHEN Mid-June
WHAT'S ON THE MENU
Ten days worth of the best Neapolitan pizza you can find!
OKTOBERFEST
oktoberfest.de/en
WHERE Munich, Germany
WHEN Late September –early October
WHAT'S ON THE MENU
Bavarian cuisine, beer and lederhosen at every turn!
Domestic
L.A. WINEFEST
1 lawinefest.com
WHERE Long Beach, California
WHEN Early June
WHAT'S ON THE MENU California wines, craft beers and L.A. food trucks.
WHAT'S ON THE MENU Craft beers, ciders, seltzers and kombuchas.
WILMINGTON STREET 3
FOOD FESTIVAL
streetfoodfests.com/event/wilmington
WHERE Wilmington, Delaware
WHEN Late May
AMERICAN ROYAL WORLD SERIES OF BARBECUE americanroyal.com/bbq
WHERE Kansas City, Kansas
WHEN Every fall
WHAT'S ON THE MENU The largest BBQ competition in the world!
WORLD CHICKEN 9 FESTIVAL chickenfestival.com
WHERE London, Kentucky
WHEN Late September
WHAT'S ON THE MENU Contests, music entertainment, vendors, carnival rides and delicious food.
FRENCH QUARTER FESTIVAL 10 frenchquarterfest.org
WHERE New Orleans, Louisiana
The biggest food fight in the world!
SALON DU CHOCOLAT
salon-du-chocolat.com/?lang=en
WHERE Paris, France
WHEN
Late October – early November
WHAT'S ON THE MENU Chocolate, fashion, food and more!
WHAT'S ON THE MENU BBQ, birrieria, chicken, curry, Caribbean, beignets, Thai, potatoes and more!
FROG
LEG FESTIVAL 4 froglegfestival.com
WHERE Fellsmere, Florida
WHEN Every January
WHAT'S ON THE MENU Frog legs, gator tail and southern fare like grits, coleslaw and hushpuppies.
––––––––––––––––
KONA COFFEE 5
CULTURAL FESTIVAL konacoffeefest.com
WHERE Kona, Hawaii
WHEN Early November
WHAT'S ON THE MENU Coffee!
POTATO DAYS 6 familypotatodays.com
WHERE Meridian, Idaho
WHEN Late September
WHEN Early April
WHAT'S ON THE MENU Cajun fare, pralines, BBQ, beignets, po’ boys, seafood and more!
MAINE LOBSTER FESTIVAL 11 mainelobsterfestival.com
WHERE Rockland, Maine
WHEN Early August
WHAT'S ON THE MENU Everything lobster, from lobster dinners and mac and cheese, to bisque and coleslaw as well as other seafood dishes and an all-you-can-eat pancake breakfast!
QUAD STATE PICKLE FEST 12 ifg-events.com/picklefest
WHERE Boonsboro, Maryland
WHEN Late May
WHAT'S ON THE MENU All types of pickles accompanied by BBQ and jerk fare.
WILD RICE FESTIVAL 13 wildricefestival.com
WHAT'S ON THE MENU Potatoes — baked, boiled, fried — you name it!
WHAT'S ON THE MENU The Taste of Chicago is a multicultural wonderland boasting Indian, Italian, Thai, African, Mexican, Senegalese, English, American and so much more!
WHERE Deer River, Minnesota
WHEN Mid-July
WHAT'S ON THE MENU Come for a wild rice dinner, snapping turtle soup, a turkey dinner, burgers and midway treats.
DREAM FOOD FESTIVAL 14 dreamfoodfestival.com
WHERE East Rutherford, New Jersey
WHEN Mid-July
WHAT'S ON THE MENU Tons of creative global street food!
HATCH CHILE FESTIVAL 15 hatchchilefestival.org
WHERE Hatch, New Mexico
WHEN Every Labor Day weekend
WHAT'S ON THE MENU All the chili peppers you can eat!
THE NATIONAL BUFFALO 16 WING FESTIVAL buffalowing.com
WHERE Buffalo, New York
WHEN Labor Day weekend
WHAT'S ON THE MENU Any flavor of chicken wings you can imagine, but you’re sure to find buffalo sauce on everything!
TASTE OF CHARLOTTE 17 tasteofcharlotte.com
WHERE Charlotte, North Carolina
WHEN Early June
WHAT'S ON THE MENU Southern cuisine, American cuisine from across the country and global cuisine, with over 100 menu items.
NORSK HØSTFEST 18 hostfest.com
WHERE Minot, North Dakota
WHEN Late September
WHAT'S ON THE MENU Scandinavian cuisine like lefse, krumkake, fiskekaker, Norwegian waffles, Danish aebleskivers, Swedish meatballs and Oofda tacos.
OKTOBERFEST ZINZINNATI 19
oktoberfestzinzinnati.com
WHERE Cincinnati, Ohio
WHEN Late September
WHAT'S ON THE MENU German beer, sauerkraut, potato pancakes, bratwurst and sausages, pretzels and strudel.
PORTLAND SEAFOOD 20 AND WINE FESTIVAL pdxseafoodandwinefestival.com
WHERE Portland, Oregon
WHEN Early March
NEWPORT OYSTER 21 & CHOWDER FESTIVAL bowenswharf.com
WHERE Newport, Rhode Island
WHEN Late May
WHAT'S ON THE MENU Plenty of oyster dishes and seafood chowders — fresh oysters are also available for purchase.
MUSIC CITY HOT 22 CHICKEN FESTIVAL hot-chicken.com/#home-event
WHERE Nashville, Tennessee
WHEN Every Fourth of July
WHAT'S ON THE MENU Nashville’s best hot chicken, drinks and southern fare.
BEAR LAKE RASPBERRY DAYS 23 gardencityut.us/raspberrydays
WHERE Garden City, Utah
WHEN Early August
WHAT'S ON THE MENU Fresh raspberries, raspberry pie, raspberry milkshakes and more!
Is Procrastination Killing You?
BY LINDSEY JOHNSON, MS, MCHES, CF-L1
Procrastination. We all do it. There are some chores, tasks, work projects and conversations that we just don’t want to do, so we put them off until later. How often do you find yourself delaying unpleasant tasks and activities? Could there be health consequences to procrastination?
WHAT EXACTLY IS PROCRASTINATION?
Dr. Tim Pychyl, a leading procrastination researcher in Canada, teaches that all procrastination is delay, but not all delay is procrastination. Pychyl and other researchers define procrastination as an unnecessary and voluntary delay versus other involuntary delays that may occur due to interruption or other circumstances. Researcher Dr. Fuschia Sirois further explains that we procrastinate on tasks that we have often committed to doing – cleaning out the garage, filing a report, studying for an exam, finishing a project – that may have negative consequences for not following through.
WHY DO WE PROCRASTINATE?
If there may be negative consequences for not completing a task, why do we put it off? Dr. Sirois says that procrastination is a method of emotional regulation. We associate negative feelings with the task we are avoiding, and we want to put it off for as long as possible. It may not be the task itself but rather how we feel about it or our confidence in completing that task effectively. This goes hand in hand with perfectionism. If a high-quality product is important to you in every task, you may put off something that you think may not meet your high expectations. Even something as simple as cleaning out a closet can be delayed because you worry you won’t get it perfectly organized.
A 2023 STUDY FOUND THAT PROCRASTINATION IS ASSOCIATED WITH DEPRESSION, ANXIETY, POOR SLEEP, LONELINESS AND REDUCED LIFE SATISFACTION.
WHO PROCRASTINATES THE MOST?
Most people procrastinate occasionally, and for some, it is situationally based. For example, you may procrastinate on your housekeeping duties but always be productive at work. Some people procrastinate on health issues by avoiding checkups or screenings. Others may procrastinate on a variety of tasks from time to time. These occasional instances aren’t typically a problem for most people. What causes an issue is chronic procrastination, which can have implications at work, at home and in relationships.
Dr. Sirois’ research has found that procrastination among college students is exceptionally high – approximately 50% are chronic procrastinators while 80-95% procrastinate occasionally. Among adults, anywhere from 15-25% are chronic procrastinators, which can cause problems due to the increased demands of work, family and the household. While there is little research and results are mixed, this suggests that men might be slightly more likely to procrastinate than women.
CAN CHRONIC PROCRASTINATION HAVE AN IMPACT ON MY HEALTH?
Studies have found that chronic procrastination may have a negative impact on both mental and physical health. A 2023 study by Johansson et al. of Swedish college students found that procrastination is associated with depression, anxiety, poor sleep, loneliness and reduced life satisfaction. However, it’s not completely clear whether procrastination causes these effects or if people with these health concerns are more likely to chronically procrastinate.
Dr. Sirois has also conducted a study looking at cardiovascular disease (including hypertension) and procrastination. In this study, participants self-reported and rated their frequency of procrastination. With all other factors accounted for, each point increase in procrastination score increased their chances of having poor cardiovascular health by a whopping 63%!
WHAT CAN I DO TO HELP MY PROCRASTINATION?
The key to overcoming the procrastination trap is to deal with the negative emotions. Self-compassion and forgiveness can be one of the greatest strategies to remove these negative emotions and feelings of inadequacy. While it may feel good in the moment to avoid the unpleasant task, ultimately you are creating underlying stress and allowing the activity to hold more power over your emotions.
If getting the task done sooner isn’t reason enough to work through your procrastination woes, the possibility of poor health outcomes could be another motivator. Life is stressful enough without us adding extra stress and additional health concerns. Work through your feelings on tasks you like to procrastinate, and then buckle up and knock them off that to do list!
Head out to Haile to enjoy fresh, local produce, meats, honey, oils and more! This event repeats every Saturday.
Free Fridays Concert Series
7 - 9 p.m. | Bo Diddley Plaza gainesvillefl.gov
Every Friday through August, go see amazing free music at Bo Diddley Plaza. This event repeats every Friday.
Gainesville Cars & Coffee at Tioga 9 - 11 a.m.
Tioga Town Center facebook.com/events
Local automotive enthusiasts can get together and enjoy a cup of coffee while looking at everyone’s vehicles! All cars are welcome, regardless of whether they are imports, exotics or classics.
This event repeats the first Saturday of each month through September.
Grove Street Farmers Market
4 - 7 p.m.
Cypress & Grove Brewing Co. grovestreetfarmersmarket.com
Check out authentic items like farm fresh eggs, organic vegetables, free-range beef and artisan crafted products. This event repeats every Monday.
Ranger-Led Tour at Devil’s Millhopper
10 - 11 a.m.
Devil’s Millhopper Geological State Park visitgainesville.com
Learn about Devil’s Millhopper Geological State Park on this rangerled tour.
Sit outdoors and enjoy live music, food, drinks and more.
This event repeats the second Saturday of each month.
Depot Park Parkrun
7:30 - 9 a.m. | Depot Park parkrun.us/depotpark
A free, weekly community 5k! This event repeats every Saturday.
Birds and Brews: Guided Bird Walks
5:45 - 7 p.m.
First Magnitude Brewing Company fmbrewing.com/fmevents
Join First Magnitude and the Alachua Audubon Society for an informal guided bird-watching tour at Depot Park. Enjoy drinks at the brewery afterward!
This event repeats the first Sunday of each month.
Mill Creek Farm Retirement Home for Horses
11 a.m. - 3 p.m. | Mill Creek Farm millcreekfarm.org
Bring two carrots to pay for your admission to feed retired horses! This event repeats every Saturday.
Community
Wednesday, July 3
City of Williston’s 4th of July Celebration
5 - 9 p.m.
Horseman’s Park visitnaturecoast.com
Celebrate Independence Day with a parade followed by fireworks starting at 7 p.m.!
Wednesday, July 3
WUFT’s Fanfares & Fireworks
6 - 10 p.m.
University of Florida Bandshell at Flavet Field wuft.org/fanfares-fireworks-2024
Enjoy an evening of live music, food trucks and spectacular fireworks. For safety reasons, no dogs, sparklers, drones or alcohol are allowed at the event.
Thursday, July 4
INDEPENDENCE DAY
Thursday, July 4
46th Annual Jack Gamble Melon Run
8 a.m.
1001 NW 34th Street runsignup.com
This 3-mile run on the rolling hills of the course is hosted by the Florida Track Club. Winners of each age-group will receive a watermelon!
Thursday, July 4
Micanopy’s Fourth of July Celebration
All day | Micanopy micanopytown.com
Celebrate Independence Day in Micanopy with a traditional parade, music, fireworks and fun! You can explore the Historic District, shop and enjoy a meal from one of the food trucks. There will be a bounce house set up at Carson Robert Sports Complex and plenty of space to play family games. Fireworks will begin at dusk.
Thursday, July 4
Stars & Stripes Show
2 p.m. | Morgan’s Music Junction eventbrite.com
Celebrate Independence Day in Summerfield! At this event, participants will sing along to classic patriotic songs, such as “Stars & Stripes” and more. Tickets are $15 and include a free meal.
Thursday, July 4
City of Alachua Annual Fourth of July Celebration
5 - 9:30 p.m. Legacy Park Recreation Complex
Saturday, July 6
Guided Walk at Kanapaha Botanical Gardens
10 a.m. - Noon
Kanapaha Botanical Gardens kanapaha.org/events
Explore the wildlife and beauty of Kanapaha Botanical Gardens on a guided tour.
Saturday, July 6
Goth Night: The Gainesville Oddities Market and Gainesville Fear Garden
The Gainesville Fear Garden facebook.com/events
The Gainesville Fear Garden and the Gainesville Oddities Market are hosting this fear-meets-oddities event! There will be a live DJ, food trucks and 30 oddity vendors! Oddities will include taxidermy, bones, bugs, crystals and
Perspectives in the Park
Hogtown Creek Headwaters Nature
Learn about the history of Gainesville and its transition from small railroad town settlement to busy university town after the post-WWII mid-century boom.
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Community
Friday, July 12
Tioga Movie Night: Jumanji
7:30 - 9 p.m.
Tioga Town Center facebook.com/events
Celebrate summer with your friends and family by watching “Jumanji” at this outdoor movie night. Bring your blankets and lawn chairs!
Saturday, July 13Wednesday, July 17
Studio Ghibli Fest 2024: Princess Mononoke 3 and 7 p.m.
Select local theaters gkids.com/ghiblifest
Watch “Princess Mononoke” in theaters! The movie comes from Studio Ghibli, which produced movies like Academy Award winning “Spirited Away.”
Sunday, July 14
The SSAS Event: Fashion Show and Vendor Expo
11 a.m. - 4 p.m.
Best Western Gateway Grand eventbrite.com
This event will be full of glam, shopping and fun! There will be 25 local vendors selling clothes, jewelry, desserts and more. You can also enjoy a mocktail, get a facial and watch Women in the Garden: A Runway Fashion Show.
Saturday, July 20
UF/IFAS Family Fishing Day
8 a.m. - Noon
7922 NW 71st St, Gainesville ffgs.ifas.ufl.edu
Enjoy some quality time together at this month’s UF/IFAS Family Fishing Day!
Saturday, July 20
Natural Beauty Fest
Noon - 6 p.m.
Deerwood Castle thenaturalbeautyfest.com
Come out to embrace the inclusion of different beauty products. There will be live music and vendors showcasing skin care products, jewelry, art and more. Celebrate what makes beauty beautiful in Jacksonville!
Sunday, July 21
Comedian EDEN SHER: I Was on a Sitcom
8 p.m. | The Wooly edensherlive.com
Eden Sher starred on the ABC show “The Middle” for 9 years as Sue Heck. Watch Sher in her one-woman comedy show at the Wooly! Doors open at 7 p.m.
Friday, July 26
Tioga Concert Night
7 - 10 p.m. | Tioga Town Center facebook.com/events
Bring your lawn chairs and blankets and enjoy live music by The Couch Messiahs!
Wednesday, July 31
Healthy Afternoons with Gainesville Fire Rescue
3 - 5 p.m. | Location vary gainesvillefl.gov
Join the Gainesville Fire Rescue every month for family-friendly fun while learning important health and safety information and connecting with the community.
Saturday, August 3
Guided Walk at Kanapaha Botanical Gardens
10 a.m. - Noon
Kanapaha Botanical Gardens kanapaha.org/events
Explore the wildlife and beauty of Kanapaha Botanical Gardens on a guided tour.
Saturday, August 3Wednesday, August 7
Studio Ghibli Fest 2024: Ponyo 3 and 7 p.m.
Select local theaters gkids.com/ghiblifest
Watch “Ponyo” in theaters! The movie comes from Studio Ghibli, which produced movies like Academy Award winning “Spirited Away.”
Saturday, August 17
Red Shoe Affair
6 p.m.
Exactech Arena at the Stephen C. O’Connell Center rmhcncf.org/event/red-shoe-affair
The 11th annual Red Shoe Affair will support the Ronald McDonald House families and celebrate the organization’s new house. There will be silent and live auctions, family stories, food, open bars, dancing and more!
Saturday, August 17
UF/IFAS Family Fishing Day
8 a.m. - Noon
7922 NW 71st St, Gainesville ffgs.ifas.ufl.edu
Enjoy some quality time together at this month’s UF/IFAS Family Fishing Day!
Community
Wednesday, August 28
Healthy Afternoons with Gainesville Fire Rescue
3 - 5 p.m.
Locations vary gainesvillefl.gov
Join the Gainesville Fire Rescue every month for family-friendly fun while learning important health and safety information and connecting with the community.
Friday, August 30
Throwback 90’s-2000’s
Tioga Concert Night
7 - 10 p.m.
Tioga Town Center facebook.com/events
Bring your lawn chairs and blankets and enjoy live throwback music by Chillula!
Saturday, August 31
Gators Football vs. Miami 3:30 p.m.
Ben Hill Griffin Stadium facebook.com/events
Watch the Gators and the Hurricanes play their 57th game to kick off football season! This is their first time meeting in the Swamp since the Gators beat them 26-3 in 2008.
