Wellness360 March/April 2017 by Irving Publications, LLC

March/April 2017 • Volume 1 • Issue 6

OUR COMPLETE GUIDE FOR YOUR

CAMPING

ADVENTURE

› NATIONAL CAMPSITE BUCKET LIST › STAYING SAFE IN THE GREAT OUTDOORS › CAMPFIRE CUISINE › ADVICE FROM THE APPALACHIAN TRAIL

& MORE!

HOW

SITTING COULD BE KILLING YOU

EDIBLE INSECTS

IT'S WHAT'S FOR DINNER!

ORGAN DONATION:

ARE YOU A LIFESAVER?

ROW YOUR WAY TO HEALTH! PG. 20 WELLNESS360 | MARCH/APRIL 2017

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WELLNESS360 | MARCH/APRIL 2017

™

PUBLISHER & EDITOR-IN-CHIEF Nicole Irving CREATIVE DIRECTOR Allison Raber ASSOCIATE DEPUTY EDITOR Colleen McTiernan GRAPHIC DESIGNER Claire Stortz MARKETING ASSISTANT Delia Albert PRODUCTION COORDINATOR Alison Walker VICE PRESIDENT OF SALES Shane Irving ACCOUNT EXECUTIVE April Tisher EXECUTIVE ASSISTANT Sayeh Farah ADMINISTRATIVE ASSISTANT Ashleigh Braun CONTRIBUTING PHOTOGRAPHERS Sincerely Gone Photography CONTRIBUTING WRITERS Claire Carlton, Shelby Davidson, Edwin Exaus, Selena Garrison, Teal Garth, Nicole Germany, Nicole Irving, Abhilash Koratala, MD, Colleen McTiernan, Chris Pregony, Meredith Sheldon, Ted Spiker, Taryn Tacher, April Tisher

MAILING ADDRESS

PHYSICAL ADDRESS

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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. © 2017 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. 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.

WELLNESS360 | MARCH/APRIL 2017

Editor's Note

MEEt JaMEs BatEs!

BE SWEET

March/April 2017 • Volume 1 • Issue 6

OUR COMPLETE GUIDE FOR YOUR

to yourCAMPING Heart! Get

LOCAL READERS SHARE THEIR BIGGEST PHOBIAS BEST TIPS FOR

ADVENTURE

Ready! CAMPING GUIDE | ORGAN DONATION | ROWING

GOODBYE GRAY ADD SOME

the top 2017 local outdoor › NATIONAL CAMPSITE woRkout workout spots tRends BUCKET LIST

CORE

thatThe you've been waitinG foR (ThaT aren'T gym!) STRENGTHENING › STAYING SAFE YOUR GUIDE TO How well

IN THE GREAT OUTDOORS

› CAMPFIRE CUISINE do you PoliTics FROM THE know your Heart?goT› ADVICE you

take our quiz to find out!

COMMUNITY COLOR TO YOUR WALLS (AND LIFE!)to that?

EDIBLE INSECTS IT'S WHAT'S

wellness360magazine.com | MAY/JUNE 2016 1 WELLNESS360

1 wellness360magazine.com

wellness360 | july/august 2016

NatioNal Parks for winter MARCH/APRIL 2017 • Volume 1 • Issue 6

EVER!

WAYS TO CUT YOUR FOOD BILL THIS MONTH!

APPALACHIAN TRAIL

FOR DINNER!

HOW oF listen to 100 YEARS your body SITTING COULD BE KILLING YOU Keep warm! workout wear

Jan/Feb 2017 • Volume 1 • Issue 5

The lamesT workouT brain training apps excuses… Nov/Dec 2016 • Volume 1 • Issue 4

Sept/Oct 2016 • Volume 1 • Issue 3

July/August 2016 • Volume 1 • Issue 2

MUST VISIT FLORIDA BEACHES

January/February 2017 • Volume 1 • Issue 5

FALL queasy? & MORE! FRUITS & WAYS TO GIVE mindful eating: BACK TO YOUR VEGGIES I'm Allergic learning to celeBraTiNg

WORKOUTS

INNER RUNNER 17

PLANNING

PERFECT PORTIONS THE WORLD’S BEST

UNLOCK YOUR

Wellness360 Magazine

MARKETS vitamin poisoning WE HAVE THE ANSWER!

November/December 2016 • Volume 1 • Issue 4

FROM MAYONNAISE TO BAND-AIDS:

Heart Health | Florida Citrus | Local Wineries

YOUR

LOCAL FARMERS

the dangers of

Wellness360 Magazine

RETIRE NOW!

From aThleTe To arTisT: 2016 Gift Guide | James Bates | Florida's National Parks

LEAVE THE LATTE…

Wellness360 Magazine

HEADPHONE PICKS!

overcoming stress

September/October 2016 • Volume 1 • Issue 3

feBruarY iS national Heart montH!

FIndIng CURRENT Peace + Fall Harvest | Color Your Life | Phobias

EAR CANDY… OUR TOP

July/August 2016 • Volume 1 • Issue 2

SURVIVING THE

Tabata Workouts | Crazy for Coffee | Beginners's Guide to Football

GRILLERS

Wellness360 Magazine

GOOD-FOR-YOU

May/June 2016 • Volume 1 • Issue 1

ORGAN DONATION:

ARE YOU A LIFESAVER?

WE FoUND YoUr PErFECt GYM BaG! diSCoVer loCal winerieS! PG. 22

| sePT/OCT 2016 1 wellness360 wellness360magazine.com

| nov/dec 2016 1 wellness360 wellness360magazine.com

| JAn/FeB 2017 1 wellness360 wellness360magazine.com

ROW YOUR WAY TO HEALTH! PG. 20 WELLNESS360 | MARCH/APRIL 2017

the road to wellness In the inaugural issue of Wellness360 I wrote about the search for balance in life and admitted that I had not found it. There was, and is, always something on my left that pulls me away from something on my right. So, after six amazing issues of Wellness360, am I more balanced today than I was 365 days ago? Let’s just say it is a work in progress.

How you move past those itty-bitty bumps is what makes you stronger. We wanted to create an outlet for those on their path to wellness, not as guides, but as friends along for the ride! So, as you carve out your wellness journey, for the first or 101st time, we hope that you continue to take us along with you!

The journey to being happy, healthy and balanced has never been so complex. You can set out a road map to health, filled with glorious recipes and workout plans, however, just one itty-bitty bump in the road can throw you completely off track, and you might as well kiss any goal that you set goodbye. That is the reason we created Wellness360. Nicole Irving, Publisher, EIC Nicole@irvingpublications.com

WELLNESS360 | MARCH/APRIL 2017

wellness360magazine.com

CAMPING PHOTO BY SINCERELY GONE PHOTOGRAPHY. KATHY PATRICK PHOTO COURTESY OF KATHY PATRICK.

MARCH | APRIL 2017

22 features 22 The Great Outdoors

Planning a trip out into the woods? Learn how to make your next camping trip a success.

42 A Second Chance at Life

Discover the truth behind the myths of organ donation and learn how you can change lives as an organ donor.

42 ON THE COVER

For more tips on how to plan the best camping trip under the stars, check out page 22!

CONNECT WITH US /wellness360magazine @wellness360mag @wellness360mag /wellness360mag WELLNESS360 | MARCH/APRIL 2017

WELLNESS360 | MARCH/APRIL 2017

MARCH | APRIL 2017

in every issue HEALTH

FINANCE

8 Supportive Oncology

48 Tax Tips for a Bigger Return

10 12

Program: A New Take on Care Sitting is the New Smoking Man's Best Friend, An Rx for Health!

STYLE + GEAR

13 6 Must-Have Tech

Accessories for Your Workout

FITNESS Appalachian Trail 16 Ted Talks: The Consequences of Comparison 18 Nail Down Your Pre- Workout Routine 20 Ready, Set, Row!

Behind Aromatherapy

COMMUNITY 58 We Did It! 59 Calendar

54 SPOTLIGHT360:

Meet Carla Sallese-Bice Learn how rowing has put Carla in the best shape of her life!

NUTRITION 32 Berry Bonanza 33 Not All Superfoods Wear

Capes 34 Got Milk? A Buyer's Guide 38 Edible Insects: The Latest Trend in Nutrition

LIFESTYLE 40 Breathe Easy with Houseplants 44 Time After Time

50 Hugging For Health 52 The Secrets and Scents

14 Adventure on the

MIND MATTERS

ASK THE EXPERT 46 Ask the Nephrologist

Health

Supportive Oncology Program:

A New Take on Care BY TEAL GARTH | PHOTOS COURTESY OF UF HEALTH

UF Health Shands Hospital is known as a place that houses the latest medical techniques and technological advancements, but health care isn’t always all about the actual medicine. It is often about providing the emotional support patients need, or rather finding a balance between the two. After about two years of planning, proposals and hard work, the Supportive Oncology Program was introduced at Shands in August to help find that balance. The program offers both integrative medicine and palliative care to cancer patients. The integrative medicine side of the program is designed for patients who want to take a more holistic approach in their treatment. This can include techniques such as acupuncture, meditation, massage therapy, and botanical and dietary supplement guidance. Palliative care is all about providing emotional support for patients struggling with grief, or primary care support for patients experiencing symptoms that aren’t being moderated by their treatment. The decision to experiment with holistic medicine or palliative care programs could come from a patient’s desire to be more mindful of not only their physical health, but also their emotional, mental and social well-being.

“Medicine has become so complex and in ways disjointed, that it was an attempt to kind of fill in the gap and give an added layer of support to patients who need it,” said Dr. Jessica Schmit, one of the three doctors overseeing the program. Schmit has a background in hemotology and oncology, but has always had an interest in palliative and end of life care, which is the side of the program she is most involved in. Her co-workers in the program are Dr. Irene Estores and Dr. Paige Barker. Estores specializes in sports medicine and integrative medicine, and Barker works in internal medicine and palliative care.

Wellness is important for all people, and [the program] just kind of gets at that whole idea of mind, body, spirit holistic wellness. - Dr. Jessica Schmit

WELLNESS360 | MARCH/APRIL 2017

While most patients are introduced to the program through other oncologists, any medical provider can refer a patient if they believe the extra support would be helpful. A patient will discuss the details of their treatments and status of their cancer

with a primary oncologist, but how they are actually coping with the cancer sometimes gets left out. A common misconception with palliative care is that it is only for end-of-life patients, but Schmit sees patients in every stage, some even fully recovered. A patient visit for her can mean anything from dealing with a primary care issue, like blood pressure, to pain management, depression and even end of life planning. “These are things that patients need to talk about and sometimes don’t get the opportunity,” she said. An estimated 75 patients have taken advantage of the program in the six months it has been running. In addition to working with the Integrative Medicine department, the program also works closely with the Psycho-Oncology, Interventional Pain Medicine, Pharmacy, Nutrition and Physical Therapy departments, but Schmit hopes to expand the palliative care to more than just cancer patients. “Wellness is important for all people, and [the program] just kind of gets at that whole idea of mind, body, spirit holistic wellness,” said Schmit.

WELLNESS360 | MARCH/APRIL 2017

Health LET'S GET MOVING!

Sitting is the New Smoking BY SHELBY DAVIDSON

Although the age has passed where it was normal to advertise smoking and promote the use of tobacco, we have a new monster that is almost equally as harmful — sitting. In a society that is predominately based on ease of access, sitting is encouraged at every corner. From office chairs and comfy couches to massage chairs, people have become less active, and all the hospitality is actually having adverse effects on people’s health.

Affecting more than 27 million people worldwide, anxiety is a mental health illness that not only affects the mind but can also have physical drawbacks like headaches and tense muscles. According to the AAAS, Deakin University's Centre for Physical Activity and Nutrition Research (C-PAN) had researchers analyze the results of nine studies that examined the association between lowenergy activities and anxiety, and five of them found a link between anxiety and sedentary behaviors. Take action and get active to avoid not only the physical, but also the negative mental effects of excessive sitting.

For those of you who spend all day in a cubicle, it is time to make a change to prevent adverse effects like cancer, mental illness and heart disease. You might want to stand for this.

TRANSFORMING INTO A MOVING BODY

Laziness is cancerous

Even if you hit the gym every day and get your heart pumping, sitting for prolonged periods of time during the day can lead to different types of cancer. According to a study published in the Journal of the National Cancer Institute, “the risk increased with each 2-hour increase in sitting time, 8 percent for colon cancer, 10 percent for endometrial cancer, and 6 percent for lung cancer.” It is still not clear what it is about sitting that raises the risk of cancer. However, scientists have discovered that sitting down correlates directly with lower energy expenditure and bad habits like eating unhealthy foods and drinking soda.

Unhealthy heart, unhappy body

Cardiovascular disease is another one of many adverse effects caused by excessive sitting. According to the Mayo Clinic, a study was done that compared adults who spent less than two hours a day in front of the TV or another technological screen with those who completed more than four hours a day of recreational screen time. Those who sat more often had a 50 percent increased risk of death in general and a 125 percent increased risk of issues due to cardiovascular disease, such as a heart attack. Because the

WELLNESS360 | MARCH/APRIL 2017

human body needs movement and energy to survive and stay healthy, it makes sense why a sitting body that isn’t expending energy will be negatively affected. Sitting more may also lead to heart issues in younger women, a group that usually does not have a high risk of heart disease or diabetes. According to a 2016 study published in Circulation, decreased amounts of leisure-time physical activity is associated with a higher risk of coronary heart disease in women, regardless of weight.

An uphill mental battle

Not only does excessive sitting affect the body, but it also creates issues for one’s mental health, according to new research found by the American Association for the Advancement of Science (AAAS). They discovered information published by BMC Public Health that proves that activities like watching TV, working at a computer or playing video games for too long are all low-energy activities that are associated with an increased risk of anxiety.

Anyone has the power to become a stand-up person. In a world where offices have stand-up desks, people wear fitness trackers daily and schools host standing classroom sessions, it should come as no surprise that every day there is some avenue you can take to help increase your movement. Here are some tips to stay fit, healthy and happy, and avoid being prone to diseases and heart issues. Take the stairs instead of taking the elevator. Stand while eating lunch and engaging in conversation, whether on the phone or in person. Try out a standing desk instead of a swivel chair. Go for a walk or a lap around the office every hour and a half. Hit the gym early in the morning before work to get a jumpstart on movement for the day. Take your dog for a long walk in the evening, and if you don’t have one, volunteer to take a friend’s! Have standing meetings.

CORRECT GUM RECESSION QUICKLY WITH LESS PAIN!

PINHOLE GUM REJUVENATIONTM IS PERFORMED WITHOUT THE INVASIVE CUTTING, STITCHES AND RECOVERY TIME REQUIRED WITH CONVENTIONAL GUM GRAFTING. Instead, the entire procedure is done through one or more small pinholes made in the gum in a process that takes just minutes. The pinhole quickly heals and most patients report little or no pain and experience virtually no downtime. Gary I. Altschuler, DMD BOARD CERTIFIED PERIODONTIST

CALL TODAY FOR A CONSULTATION. 352-371-4141 altschulercenter.com 2251 NW 41st St, Suite F Gainesville, FL 32606

Health

Man's Best Friend, An Rx for Health! BY KELLY GOEDE

while non-dog owners walked an average of 168 minutes a week. Those minutes add up to overall better health, as long as you are willing to pound the pavement with Fido. Regularly walking your dog leads to interactions with neighbors and other dog owners, fostering conversation and social connection. And if your fur baby doesn't have fur (because he is a bird, a fish or a reptile) you still stand to reap substantial benefits, as owning any type of pet fosters empathy and encourages social interaction with other pet owners. Birds offer companionship, fish (and the water in their tanks) offer problem solving skills, rodents provide entertainment and sometimes a cuddle, and reptiles provide a pet experience minus allergens and noise. A study out of Cambridge University showed people who owned a pet were less likely to suffer from headaches, colds and hay fever.

Who doesn't love puppy kisses, playing fetch and having a warm little fur baby snuggled up next to you? But, did you know that adding a dog to your life also has a plethora of additional physical, social and emotional advantages? Owning a pet is proven to be beneficial to your health, and it is completely backed up by science! parties. Love, companionship and attachment Researchers have found that pet ownership to an animal provide us with stability has some pretty remarkable benefits. “Many and growth psychologically, and the brain studies have proven the physical benefits chemistry of both owner and pet improves of owning pets, ranging from preventing when the two are connected emotionally. asthmas in children to lowering blood Takefumi Kikusui, the lead author of the pressure in adults,” said Dr. Wendy Mandese, study, found that “humanclinical assistant professor dog interactions elicit the of primary care and same type of oxytocin dentistry at the University positive feedback loop as of Florida Veterinary A study out of seen between mothers and School. “As a veterinarian, Cambridge University their infants.” I also regularly witness the emotional benefits of pet showed people who That same fur baby who ownership. Most pets are owned a pet were less makes you feel happier will considered members of the likely to suffer from also need regular exercise, family and that emotional headaches, colds and which —you guessed it bond becomes very hay fever. —means you'll be getting important.” In fact, a study more exercise, too! A in the journal Science 2006 study published in showed that when a dog the American Journal of owner stares into the eyes Preventative Health revealed that dog owners of his or her dog, oxytocin (one of our "feelwalked an average of 300 minutes per week, good" chemicals) levels are boosted in both

WELLNESS360 | MARCH/APRIL 2017

Study after study extols the virtues of pet ownership, empirically proving that caring for our animals penetrates into our very hearts and brains, making us healthier and happier. Hospitals and nursing homes, wounded veterans and people with blindness and PTSD are all including animals in their therapies and seeing lives changed for the better. Dogs especially are used to assist people with a range of disorders and disabilities, including seizure disorders, diabetes and hearing impairments. Cats have also joined their canine friends as therapy animals, providing emotional support and lowering blood pressure in hospitals, nursing homes and even prisons. No matter what kind of pet you choose to include in your life, inviting one in is sure to boost your overall health and happiness.

Reptiles provide a pet experience minus allergens and noise.

Style + Gear

Withings Blood Pressure Monitor

6 Must-Have Tech Accessories for Your Workout

$99.95, Withings.com This monitor is the quickest and easiest way to check your blood pressure. Wrap it around your arm, tap it on and launch the app on your smartphone to see the results.

BY EDWIN EXAUS

Crushing your next workout may not be just about the physical aspect — accessories are proving important, too. With a vast market of gidgets and gadgets, there are a select few that enhance the overall performance of any rigorous workout. The ultimate goal when hitting a regimen is to work smarter and not harder. So try an accessory that can do more than just monitor your heart and count total calories lost.

Nixon The Mission

$400.00 ($450.00 for customized), Nixon.com

An ideal watch for aquatic fitness training or cold-weather workouts, The Mission is built to withstand almost any climate. Through Google’s Android Wear™ smartwatch platform, Google apps such as maps, fit, weather and music are now available on your wrist.

Urban Ears Hellas

$119, Urbanears.com Cut the cord and get a pair of headphones that can keep up with all of your daily activities. Designed with a washable headband and earphone cushions, you don’t have to worry about these headphones staying soaked with sweat. When fully charged, they offer a 14-hour extended battery life.

Hidrate Spark 2.0

$54.95, Hidratespark.com

Jawbone UP MOVE™

$38.99, Bestbuy.com

Clip it to your waistband and go! The Up Move is not only an activity tracker that monitors your steps, calories burned and pace, but also a sleep tracker to help you feel refreshed in the morning.

The average person needs to consume about two to three liters of water each day, but keeping track can get a little confusing — that’s why the Hidrate Spark 2.0 does it for you. A sensor in the bottle records how many ounces of water you are drinking and syncs the results to an app via Bluetooth. (phone not included)

Sensoria Fitness Sock and Anklet $199, Sensoriafitness.com

A runner’s dream, the Sensoria fitness sock offers accuracy in speed, distance tracking, altitude and foot landing techniques. This sock can help identify injury-prone running styles through a mobile app and train the user using real-time audio.

SYNCS TO YOUR PHONE!

Fitness

Adventure on the Appalachian Trail ›› BY CHRISTOPHER PREGONY, BS, CSCS | PHOTOS PROVIDED BY CHRISTOPHER PREGONY

he “hike,” as it has come to be called, all started about seven years ago. Three of my closest friends and I decided we wanted to hike the Suwannee section of the Florida Trail (that adventure is a story for another time). We had such a good time, we decided to up the ante and begin doing sections of the Appalachian Trail. Our first time on the trail was in northern Georgia. Only three of us could make this trip because the fourth sacrificed his leisure time to serve in the United States Army as a Green Beret. Bitter Clinger, Big Bear and I made up the three compadres that did the hike.

WELLNESS360 | MARCH/APRIL 2017

Our plan was to start at Springer Mountain and hike for three days to Neel’s Gap, which is roughly a 30-mile hike. In theory 10 miles a day was a modest goal, but the trip still required a good deal of preparation. I would load my pack up and head to either Devil’s Millhopper or the stadium to simulate the elevation gains that we would encounter on the trail. Florida is flat; what we call mountains others call hills, so these inclined walks were a must. We decided to use a shuttle service to take us to the start (Springer Mountain) and pick us up so we didn’t have to drive multiple vehicles. Our guide was an interesting character who called himself Survivor Dan. He was a stocky man, about 5 foot 8 inches and very intense. He had a tattoo of the Appalachian Trail logo on his ankle, yet had never actually hiked the whole thing. Our journey began around 2 a.m. when we left Florida. We got on the trail as fired up as three grown men could be. We started off at a furious pace, racing up the mountains and bounding back down. It took about three hours for reality set in. We hadn’t slept in over 24 hours and the terrain started to take its toll. We made it 7 miles that day and set up camp near Hawk Mountain

shelter. Believe it or not, we were actually able to get a decent night’s sleep. We made up for our slow first day by going almost 15 miles on the second. I had a map that showed different shelters, views and places to fill up on water. Despite the pain in our shoulders from packs that were too heavy, we were moving along at a decent pace. I would typically pick a point on the map and we would try to make it there before taking a break. We were about 3 miles from where I thought would be a good place to set up camp. Our water was about half full, so we chose to skip one of the streams and push on to our destination for the night. This proved to be a costly mistake. It was the fall of 2010, which for much of the Southeast was a dry one. We got to our checkpoint and proceeded to where my map and signage said there would be water. After walking down a side path for about 15 minutes, we became skeptical. We pressed on another 2 miles, but still nothing. We turned around to find a barren creek where the water should have been. It was getting late, so we decided to set up camp while Bitter Clinger went down to a nearby county road to find a store. BC walked for another 2 miles only to find a store that had closed 15 minutes prior to his arrival. Upon BC’s return, Big Bear and I had set up camp and were anxiously

awaiting good news. It was tough to swallow that we didn’t have any water. Dehydrated as could be, we decided to turn in early. We found dinner difficult to eat, and eating when overly dehydrated only makes it worse. Sleep was difficult to come by. Our mouths were dry and our heads were pounding. We ended up coming to the conclusion that we needed to press on and find water. We broke down camp, packed up, put our headlamps on and headed out on the trail a few minutes shy of 4 a.m. It was the right call. The air was cool, the sun wasn’t bearing down on us, and the promise of nature’s sweet nectar propelled us forward. The sound of the wind in the trees was easily mistaken for rushing water, which played constant tricks on our warped minds. Dawn was beginning to break as we reached the top of a mountain. It made for one of the most spectacular views we had ever seen. After taking the view in, we pressed on. We all heard the sound around the same time. It wasn’t the wind this time — it was WATER. We sped up to find a small stream. Water had never meant more to me than in that moment. We filtered, sterilized and drank over a liter each at a time. We could feel the life return to our blood streams and muscles, and the fog our minds were in was lifted. We all had a new appreciation for something

We all heard the sound around the same time. It wasn’t the wind this time — it was WATER.

we had taken for granted. All in all I think we hiked over 20 miles that day. Our feet, shoulders, calves and legs were radiating with soreness. Since then we have done four more sections of the AT. We can’t do it every year due to kids and work, but we try. Every hike has been an extremely positive experience. I highly recommend embarking on your own hike, but remember to never pass an opportunity to get water!

PREPARATION + SURVIVAL TIPS Shoes are an important choice when hiking. I like hiking shoes instead of boots, but whatever you decide, be sure to break in your footwear before the hike. Socks are crucial! Pack plenty and change them twice a day. It is amazing what a fresh pair of socks can do for your morale. Pack high-density caloric foods such as nuts, nut butters, packaged meats or ready-to-eat meals. Camp stoves are nice, but not essential. Pack light but smart. One of the main problems you will encounter on the trail is the weight of your bag. Between food, water, clothes and camping essentials, the pack can get HEAVY, especially when you are carrying it for eight hours a day. Aside from gathering supplies, preparation must include getting your pack on and walking, preferably up an incline. Always have a plan and know your surroundings. Check maps and local weather to see if there is anything coming that may impede your hike. Water is by far the most important consideration when planning an excursion, especially one that lasts multiple days. There are several ways to sterilize your water — we use sterilizing tablets, water filters and ultraviolet pens. I keep sterilizing tablets in case of an emergency, but mostly rely on a combination of a filter and an ultraviolet pen. The pen is compact and kills 99 percent of viruses and bacteria. Soma Glass Water Bottle $30, Barre Forte

Fitness

TED TALKS:

THE HUMOROUS SIDE OF HEALTH

The Consequences of Comparison BY TED SPIKER

As I was getting dressed at the gym the other day, a fellow locker room attendee sat in the space next to me. He sat only in his boxers, still panting (after de-panting). He looked relieved. And ripped. He was lean and muscular, for sure. Half of me was jealous, while the other half stewed. This gentleman appeared to have zero fat on him. Me? I lick peanut butter from a spoon and it is an instantaneous felony committed against my waistband. As he took a few swigs from his sports bottle, he pulled out another container of post-workout fuel. Chewing tobacco. (In the interest of transparency, I cannot say with 100 percent certainty that it was chewing tobacco he shoved between his bottom lip and teeth. It could have been couscous for all I know. I do not, however, believe it was couscous.) I had two internal reactions. One was admittedly more judgmental than it needed to be: OK, fine, maybe my body is the consistency of a marshmallow, but at least I don’t dip — unless it is sour cream and onion. Two, it made me stop to think about an arena of health I have given more

brainpower to than I would like to admit: comparing myself to others. There is always someone who is slimmer, who is healthier, who has lower blood pressure, who runs quicker, who lifts more, who has faster metabolism. And it can be frustrating when you try to put their lives in your mirror — what they have is what you want. But what if — as was the case of my chaw-loving lockerneighbor — things are not as they initially

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.

WELLNESS360 | MARCH/APRIL 2017

appear? We all have our own demons, own poisons, own addictions, own battles — whether they are clear to the world or not. So why on earth should I try to put the complexity of my health and my body against someone else’s? I shouldn’t. So I’m done. Done with artificial comparisons to others that have nothing to do with my own health and fitness. Done with being bummed when a buddy can slurp four beers and somehow lose weight. Done with beating myself up that the only race I can ever win is a speed-eating contest. Instead, my only foil will be the one it should have been all along. From here on out (he declared!), I am not going to compare my body, my running pace, my pants size, my blood sugar, my tight hamstrings, or my anything to anyone — except to yesterday’s me.

WELLNESS360 | MARCH/APRIL 2017

Fitness

Nail Down Your Pre-Workout Routine

FIVE-DAY WORKOUT SCHEDULE

BY CHRISTOPHER PREGONY, BS, CSCS

It is a common belief that if you work out on an empty stomach, you will burn a higher percentage of fat, and some initial research proved this correct. However, when you look a little deeper, the studies checked their participants only right after exercise. When they compared fed vs. fasted over a 24-

WELLNESS360 | MARCH/APRIL 2017

Having a workout plan seems obvious enough, but many people go the gym without any direction. Make a plan and stick to it! Keep a log in a small notebook of what you plan to do so you are not walking aimlessly around the gym or worse, playing on your phone. If your goal is to work out five times per week, you should have an idea of what you are going to do on each of those days.

Stretching

Remember that stretching before your workout should be done in the dynamic fashion. Move your body through the movements you intend to do. Traditional or static stretching, which involves holding poses for longer than 30 seconds, should be done after you are done with the workout. Above all else, mental preparation is the most important pre-workout routine. You have to treat exercise as a gift and not a burden. Try to stay positive and look at the opportunity you have ahead of you. Allowing our bodies to work the way nature intended is a wonderful thing!

DAY 3: CHEST AND BACK

When and what should I eat before exercise? This is a VERY common question that I get probably once a week. The answer? It depends — everyone is different. The general guidelines are to eat one to two hours before you begin your exercise. I usually advise people to stay away from dairy or anything else that could potentially cause an upset stomach. A carb combined with a healthy fat is a great way to get immediate and sustained energy throughout the workout. Peanut butter and banana, oatmeal with dried fruit and nuts, and even some breakfast bars can work well before your workout. Protein is best saved for after your routine.

Plan

DAY 4: HIIT CIRCUIT

Food

hour period, the participants in the fed state actually had a higher caloric burn. In short, don’t skip your pre-workout meal. It will make your workout suffer and is shown to have little benefit overall.

DAY 5: LONG SUSTAINED CARDIO

There are so many questions when it comes to workout preparation. Should I eat before I work out? And if so, when? Will I burn more fat in a fasted state since my body doesn’t have any glucose to pull from? Should I stretch before or after my workout? All of these are very legitimate questions, and researchers have worked hard to give us the answers.

DAY 2: INTERVAL CARDIO

DAY 1: LEGS AND ABS

Remember, this is just a general idea of what to do. You will have to come up with the specifics for each of those days.

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Fitness

CHANGE IT UP

Ready, Set, Row! BY SHELBY DAVIDSON | CREW PHOTO COURTESY OF GAINESVILLE AREA ROWING

After watching a few episodes of “House of Cards” on Netflix and seeing Kevin Spacey get fit by using an old-school wooden rowing machine, you can’t deny you were enticed to hit the gym and try one of the rather unconventional cardio contraptions. Although it isn’t as popular as its counterparts, the treadmill and the elliptical, rowing is just as effective as any other machine. According to Cory Conzemius, director and head coach at Gainesville Area Rowing, it is a sport for anyone to pick up at any point in life. If you are feeling stuck in the monotony of your gym routine, we are here to help you discover a whole new world. 20

WELLNESS360 | MARCH/APRIL 2017

HOW TO: A DUMMY'S GUIDE TO ROWING According to USRowing, the governing body for the sport of rowing, proper technique is far more complicated than you would assume, as it involves more leg strength than upper body force. The most ideal, effective form involves four phases: catch, drive, finish and recover.

3 4

First and foremost, secure your feet in the stirrups. With a flat back and tight core, extend your arms to grab the handle so that your shoulders are hunched at a 90-degree angle — this is the catch. To transition into the drive, simply push back so that your legs are almost straight. Once they are, lean backward to stretch your torso. Once your torso creates a 90-degree angle with the floor, pull the handle to your chest with your arms. For the finish there should be bent elbows with the handle around the lower chest area, along with straight legs and a tight core. Then the recovery is easy; you simply bend the legs back and slide forward on the rowing machine while the handle goes back into place.

It’s important to keep an open mind and not get frustrated,” said Conzemius. “It’s not easy the first time, and it’s really something you can just do recreationally.

Crew team with Gainesville Area Rowing

WHO: LOW-IMPACT ACTIVITY FOR THE HIGHLY IMPACTED ATHLETE As a long distance runner myself, I know the damage that treadmills and sidewalks can do to someone’s physical health. For anyone with bad knees, joints or aches and pains caused by overly impactful machines, rowing is the perfect alternative. A lowimpact workout is easier on the joints — there is no direct, intense contact. Instead, it is a slower and more full-body workout. A huge benefit of rowing, especially on a machine, according to Conzemius, is the fact that it is a hands-on sport with really low impact for people with injuries. It’s a full body sport without the typical wear and tear of something like a contact sport. He said it works cardiovascular strength, muscle strength and your physical state in general.

WHY: THE BENEFITS OF ROWING Aside from the fact that rowing involves minimal impact and therefore saves damage to joints and bones, it is also a great way to have a total-body workout and burn just as many calories as you would in a high-impact cardio activity. It requires an equal effort from both your arms and your legs, which can lead to greater benefits from a cardiovascular and physical image standpoint.

Burning at least 11 calories per minute, you even have the opportunity to strengthen muscles that not even a long distance run would build up. While running involves mostly use of the quads, hamstrings and calves, rowing incorporates those muscles as well as the biceps, deltoids and core. It’s the best of both worlds. Another perk? You can even take your new activity outside and row in the sunshine.

WHERE: GYM VS. H2O While most gym-goers prefer to work out indoors, you should eventually try taking your talents outdoors to get an even more intense workout than the machine can provide. The gym does pose its benefits, said Conzemius, considering the fact that you can get direct feedback from a machine based on how hard you pull and you can be coached one-on-one. The water isn’t for everyone, said Conzemius. In fact it serves more as a secondary stage after you’ve mastered rowing indoors. “On the water, it comes down to technique and balance,” he said. “You have to take everything you’ve learned on a machine and take it outside.” Whether you choose to be indoors or in the sun, rowing is a great full-body workout, serving just as many benefits as any other workout, and for a bit less bodily damage.

WELLNESS360 | MARCH/APRIL 2017

THE GREAT

OUTDOORS 2

5 3 6 4

What should I pack? 22

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1. In case of cuts, scrapes or sprains on the trail, you’ll want to pack a first aid kit with enough supplies for everyone on your trip.

2. Unless you’re planning on using an

RV or sleeping under the stars, you’ll need

to bring a tent to protect you from the elements.

3. A weekend away in the woods is the

perfect time to do some exploring. Pack hiking shoes or other sturdy footwear.

After spending the week at work sitting at a desk all day, there is nothing better than taking time to yourself on the weekends (or on vacation!) to get outside and feel the sunshine on your face. If you are feeling particularly distanced from nature, then you might want to consider going on a camping trip. Whether you are a camping pro or newbie, this guide will help to prepare you for your next excursion into the great outdoors. BY COLLEEN MCTIERNAN | PHOTOS BY SINCERELY GONE PHOTOGRAPHY | SPECIAL THANK YOU TO JUNIPER SPRINGS RECREATION AREA AND THE NATIONAL FOREST SERVICE

4. Once you’ve got your tent up, you’ll want to set up your sleeping bag for a cozy place to settle in over night.

5. Pull out your lantern after sunset to

brighten your campsite until you’re ready to turn in for the night.

6. Take advantage of the quiet of the

woods to get in some quality reading time with your favorite books. And if you're planning on hiking or birdwatching, bring along some helpful field guides!

7. Be sure to pack extra blankets for cold nights spent outdoors.

8. Don’t forget a cooler to keep all of

your perishables chilled throughout your camping trip!

9. Pack chairs if you want to avoid

sitting on the ground while enjoying your campfire meals. WELLNESS360 | MARCH/APRIL 2017

Staying A Happy

(and Safe!) Camper BY COLLEEN MCTIERNAN

There are so many safety factors to consider when getting ready to go camping. From bears and poison ivy to fires and other critters, if you are not properly prepared, camping can go from an exciting excursion to something more dangerous. Follow these guidelines to ensure that your next adventure in the great outdoors is as safe as it is fun.

BE BEAR AWARE!

Sighting a bear on your camping trip from a distance can be quite the treat. But if you stumble upon a bear while hiking around your campsite, the experience can feel a bit more scary than exciting.

If the bear attacks, youâ&#x20AC;&#x2122;ll want to react one of two ways, depending on the type of bear. In the case of an attack by a brown or grizzly bear, the NPS recommends playing dead. However, if it is a black bear attacking, you should try to escape or fight back. If you are camping in Florida, you only have to worry about black bears as they are the only species of bear native to the state. To keep your campsite safe from hungry bears, be sure to store all food, garbage and scented items, like soaps and other toiletries, properly. Depending on where you are camping and the types of bears in the area, you may need to either place your food in a bag and hang it from a tree or use a bear-resistant food container.

TIP: Depending on where you are camping, you may want to carry bear pepper spray as a defense against attacking bears.

If you do end up encountering a bear, the National Park Service recommends that you identify yourself as a human by talking in a low, calming voice and slowly waving your arms. This will help to distinguish you from a prey animal. Try to make yourself look as large as possible, and if the bear has remained stationary, move away from the area slowly and sideways. If you are hiking with small children, be sure to pick them up immediately.

WELLNESS360 | MARCH/APRIL 2017

PHOTO BY SINCERELY GONE PHOTOGRAPHY

To avoid surprising a bear on the trail, be sure to travel in groups of three or more and make plenty of noise (hit sticks together as you hike, attach bells to your backpack, etc.). Bears try to avoid humans, so if they hear and smell you coming, theyâ&#x20AC;&#x2122;ll move.

Above: Many state and national park campgrounds have bear-resistant food storage lockers to keep your food safe.

IS THAT SAFE TO EAT? Unless you are a mushroom expert, just assume that all mushrooms you find while in the woods are poisonous. While there are plenty of edible mushrooms, there are also very toxic mushrooms that look almost identical to them, and it is not worth the risk. You’ll also want to stay away from eating any white, yellow or green berries that you find, as 90 percent of these berries are poisonous, according to Realitysurvival.com. Black or blue berries are more likely to be edible, but you should still avoid consuming anything you cannot identify. Your best bet is to pack your own food.

FANNING THE FLAMES Before you even get started with your campfire, be sure to check the rules on fires at your campsite. If you are building your own campfire, Smokeybear.com recommends choosing a site at least 15 feet away from your tent and other flammable objects, like trees and shrubs, and take the direction of the wind into consideration. Once you have your site selected, clear the area of all debris, then dig a pit about a foot deep and circle the pit with rocks. If you are camping close to a lake or river, do not take rocks from the water. As they heat, the water in these soaked rocks will expand and the rock will explode.

The Smokey Bear Wildfire Prevention campaign (created in 1944) is administered by the National Forest Service, the National Association of State Foresters and the Ad Council. It is the longest running public service advertising campaign in the United States.

Before you get your fire going, be sure to have a bucket of water and shovel nearby to extinguish the flames in case of an emergency. When it comes time to extinguish the campfire, Smokeybear.com recommends allowing the wood to burn completely to ash, if time allows. Then either pour water on the fire until the hissing sound stops, or use a shovel to smother the embers until cooled.

IDENTIFYING THE BIG THREE

TIP: A good rule of thumb for campfires: "If it’s too hot to touch, it’s too hot to leave"

IS THAT SAFE TO TOUCH? There are three big plants that you’ll want to avoid on your camping trip — poison ivy, poison oak and poison sumac. According to the American Academy of Dermatology, poison ivy grows as a shrub in the Northern and Western United States, and as a vine in the East, Midwest and South. Each leaf has three small leaflets and it may have yellow-green flowers or green/ off-white berries, depending on the season. Poison oak is similar to poison ivy in that each leaf also has three leaflets and that it may have berries (yellow-white) depending on the season. Poison sumac, on the other hand, grows as a tall shrub or small tree, and the leaves often have brownish-black spots.

POISON IVY Grows as a shrub and a vine, depending on location. Leaves are pointed at the tip and grow in groups of three. Usually has berries from spring to winter.

POISON OAK Leaves also cluster in sets of three with solid green leaves reminiscent of oak tree leaves. Most often seen in shrub form, but it can also grow as a vine.

You’ll want to keep hydrocortisone cream and antihistamine pills on hand just in case you do come in contact with any of these plants. If you touch poison ivy, oak or sumac, be sure to rinse your skin and wash your clothes. If you have a more severe reaction (swelling, difficulty breathing, blisters, etc.) it may be time to pack up camp and head to the emergency room. You’ll not only want to avoid touching these plants, but you’ll also want to avoid burning them, according to the AAD. You can have an allergic reaction if you breath in urushiol, the oil in the plants that causes the itchy rashes they are known for.

POISON SUMAC Usually found in swampy or boggy areas as small tree or tall shrub. Leaves can have black or brownish-black spots. The leaf stems contain seven to 13 leaflets.

WELLNESS360 | MARCH/APRIL 2017

FOR PLACID LAKE VIEWS: Crater Lake National Park (Oregon)

FOR A COMPLETE BACK-TO-NATURE EXPERIENCE: Beartooth Lake in the Absaroka â&#x20AC;&#x201C; Beartooth Wilderness area (Montana)

FOR ANIMAL ENCOUNTERS: Yellowstone National Park (Montana)

FOR A PEACEFUL NIGHT UNDER THE STARS: Devils Tower National Monument (Wyoming)

FOR FAMILIES: Dinosaur National Monument (Colorado/ Utah)

FOR ROCK FORMATIONS LIKE YOU'VE NEVER SEEN: Jumbo Rocks Campground in Joshua Tree National Park (California)

FOR A STEP BACK IN HISTORY: Bandelier National Monument (New Mexico)

Bucket List BY COLLEEN MCTIERNAN

With the number of campsites there are the country, it would be impossible to visit them all. Stick to the highlights with our campsite bucket list! 26

WELLNESS360 | MARCH/APRIL 2017

DEVILSTOWERPHOTOCOURTESYOFDAVIDBASILE.

Campsite

FOR THE HORSE LOVER: Assateague Island (Maryland)

FOR MOUNTAIN VIEWS: Great Smoky Mountains National Park (Tennessee)

NON-TRADITIONAL ALTERNATIVES

FOR DIVERSE SCENERY: Acadia National Park (Maine)

GLAMPING

If traditional camping isn’t your style, you may want to check out a more glamorous form of camping — glamping. With glamping, you can enjoy the beauty of nature with all the comforts of home in a tent, yurt, teepee, cabin or tree house that has already been prepared for you. If you are looking for a more luxurious camping experience, check out some glamping locations right here in Florida!

Westgate River Ranch Resort &Rodeo in River Ranch Bell Tents in Topsail Hill Preserve State Park in Santa Rosa Beach Bell Tent Campground in St. Andrews State Park in Panama City Beach The Griffin Ranch in Fort McCoy Headwaters Jupiter in Jupiter

COWBOY CAMPING

The seeming opposite of glamping, cowboy campers elect to ditch the tent and sleep under the stars wherever they please.

WORKAMPING

Interested in taking your career on the road? Workamping might be for you! According to Workamper News, workamping is a “lifestyle that combines any kind of part-time or full-time work with RV camping.” From theme parks to national parks, there are a number of jobs available to those interested in the workamper lifestyle.

FOR BEACH LOVERS: Bahia Honda State Park (Florida)

WELLNESS360 | MARCH/APRIL 2017

Cooking

by Campfire BY COLLEEN MCTIERNAN | PHOTO BY SINCERELY GONE PHOTOGRAPHY

When you hear “camping,” you don’t necessarily think of gourmet cuisine. While these recipes may not be fancy, they certainly are tasty alternatives to beef jerky and protein bars, especially for short trips.

BREAKFAST: OMELETS IN A BAG ■■ ■■ ■■ ■■

2 eggs per person 1 gallon sized freezer Ziplock bag per person Meats, veggies and/or shredded cheese Salt and pepper, to taste

Much of the prep for this meal can be done before you leave home!

Crack 2 eggs into a bowl and scramble together. Add in any veggies, meats or shredded cheese that you would like in your omelet, and add salt and pepper to taste. Pour the mixture into a Ziplock bag and repeat the process for as many omelets as you plan on taking with you. Keep the bagged omelets in your cooler until you are ready to cook them. Fill a large pot with water and bring to a boil over your camp stove. Drop in the bags and allow the eggs to cook for about 13 minutes. Once cooked through, transfer the eggs to a plate and enjoy!

DINNER: FOIL-WRAPPED BEEF AND POTATOES ■■ ■■ ■■ ■■ ■■ ■■ ■■ ■■

1 pound lean ground beef 2 teaspoons Worcestershire sauce ½ teaspoon marjoram 2 potatoes, peeled and cut into 1/4-inch slices 1 onion, julienned Butter Salt and pepper to taste 4 aluminum foil squares

Combine the ground beef with the Worcestershire sauce and marjoram in a large bowl and season with salt and pepper. Divide the beef into four equal portions and place in the center of the aluminum squares. Season potato slices with salt and pepper and layer the potato and onion on top of the ground beef. Top with a pat of butter and fold over the edges of the aluminum foil to create a sealed packet. Place on grill over medium-low heat and let cook for 15 minutes. 28

WELLNESS360 | MARCH/APRIL 2017

DESSERT: CAMPFIRE STRAWBERRY SHORTCAKE ■■ Strawberries ■■ Marshmallow fluff ■■ Roasting sticks

Skewer a strawberry onto one of the roasting sticks and cover the top with marshmallow fluff. Roast over the fire until marshmallow fluff is lightly browned.

WELLNESS360 | MARCH/APRIL 2017

MUST-HAVES FOR YOUR

Trailblazer Camp Lantern $59.99, Bass Pro Shops/ Basspro.com

OUTDOOR ADVENTURE

2. ENO DoubleNest Hammock $69.95, Eaglesnestoutfittersinc.com 3. Tripod Campfire Grill $24.99, Bass Pro Shops/ Basspro.com

4. The North Face Furnace 35/2 $169, Thenorthface.com

BY COLLEEN MCTIERNAN AND NICOLE IRVING

5. Nikon 7245 Action 10x50 EX Extreme All-Terrain Binocular $150.74, Amazon.com

6. Crooked River Hunting Knife $230, Lang Jewelers

7. Adventure First Aid, 2.0 $23, Adventuremedicalkits.com 8. Toyhauler Camper-Shaped Coffee Mug $7.99, Zak.com

9. Coolest Cooler $399.99, Coolest.com

10. ECOStainless Spork Single

$5.50, Ecolunchboxes.com

11. Camping Tray $15, Ecolunchboxes.com 12. Browning Camping Glacier Tent $399.99, Browningcamping.com

3 10

2 11

WELLNESS360 | MARCH/APRIL 2017

PHOTOS COURTESY OF MANUFACTURER.

We all know that we need a tent and a sleeping bag to go camping. But what kind of tent is best? And what other items do you need to pack before heading out into the woods for a weekend? When you are making your packing checklist for your next outdoor adventure, be sure to check out some of our favorite gear!

1. Thermacell Mosquito Repeller

WELLNESS360 | MARCH/APRIL 2017

Nutrition

Berry Bonanza BY COLLEEN MCTIERNAN

From healthy breakfast smoothies to delicious chocolate covered desserts, strawberries have proven to be incredibly popular little fruits. In fact, according to the United States Department of Agriculture, the average person eats 4.85 pounds of fresh and frozen strawberries annually, which is great, given the nutritional value of these sweet and juicy berries. Strawberries contain 84.7 mg of vitamin C per cup, according to Health.com — and that same cup is only 55 calories, so feel free to munch away on this healthy snack! Strawberries are also high in antioxidants and have anti-inflammatory properties, which means that incorporating them into your diet can improve your cardiovascular system, according to Whfoods.org. These properties can also make strawberries a great snack for those looking to regulate their blood sugar. And if you are looking for a great source of vitamin C, toss the citrus and grab some strawberries. Just eight berries offer more vitamin C than an orange. So next time you are strolling through your grocery store looking for something sweet to eat, pick up a carton of strawberries. Your body — and your sweet tooth — will thank you.

WELLNESS360 | MARCH/APRIL 2017

Nutrition THE BENEFITS OF TURMERIC

Not All Superfoods Wear Capes BY SHELBY DAVIDSON

With all the buzz around new superfoods like acai, goji berries and chia seeds, we’ve forgotten about one of the most ancient spices that has been celebrated for centuries as both a delicious food and medicine — turmeric. The beautiful gold color you see when you have a curry dish, the golden lattes on Pinterest and iconic new vegan options all feature this spice. Before you choose your go-to superfood, let turmeric swoop in to your diet. All about turmeric

Turmeric is a spice that is derived from the root-like stem portion of a plant commonly found in India and the tropics. Classified within the ginger family, it serves as both a food and a medicine, thanks to one of its main active ingredients, curcumin. Curcumin, according to the UCLA Alzheimer Translation Center, gives turmeric its vibrant yellow color and has been found to have antioxidant properties. If you plan on using turmeric in your food, you can expect a warm, bitter taste.

A hybrid of medicinal and health benefits

Although the advantages of turmeric have recently become a fad in the culinary world, this spice has been used medicinally for over 4,500 years. Turmeric is most commonly used for conditions including arthritis, joint pain, heartburn, skin inflammation and high cholesterol. More clinical trials may be needed to prove the exact benefits of its main active ingredient curcumin, but consuming turmeric has been linked to improvements in liver function, according to a 2009 study published in Liverpool International.

Using Turmeric to Spice Up Your Diet

FRESH TUMERIC

From sauces and smoothies to hummus and chicken, there is no shortage of ways to incorporate turmeric into your diet. The first thing to know is that you can choose to either use ground turmeric or fresh.

Fresh turmeric

Using the fresh root is not as common, but if you choose this method you will first need to peel and grate it. Use no more than 1 teaspoon when adding to meat marinades, salad dressings, stir-fry and pies. Because it does not mix as easily as ground turmeric, make sure to do plenty of stirring and allow the flavor to simmer within the entire dish.

Ground turmeric

All you usually need is 1–2 teaspoons of the ground turmeric to create amazing flavor and beautiful yellow colors. You can blend it into smoothies, soups, lentils or beans, rice dishes and mac and cheese. Another great way to incorporate this spice is as a dip topper, whether for hummus, bean dip or even salsa. The flavor is relatively intense, so use it wisely.

GROUND TUMERIC

Beware of the caveats

While the media has sung the praises of turmeric, it actually has some downsides that are commonly neglected and important to be aware of. According to the University of Maryland Medical Center, if not utilized in moderation, turmeric may cause gastrointestinal problems, such as upset stomach and ulcers. Turmeric may also lower blood sugar levels, so diabetics should consult a doctor before consuming turmeric supplements. Remember to always consult your doctor before adding any supplements to your daily routine. WELLNESS360 | MARCH/APRIL 2017

Nutrition

Got Milk? A Buyer’s Guide BY SHELBY DAVIDSON | PHOTO BY SINCERELY GONE PHOTOGRAPHY

When we were young, many of us had parents that would not let us leave the dinner table without finishing a glass of whole milk. “It’ll give you strong bones,” they said.

Now the tables have turned. The days where we only had the choice of one milk, when trips to the grocery store for coffee creamer were simple and decisive, and when lactose intolerant individuals struggled, are over. With an evolving society comes evolving food. It makes sense, but your choice of milk just got much more difficult. If you are willing to step outside the comfort zone of your go-to milk beverage and try something new, here is what you should know about the uncharted and non-dairy territory.

Cow’s Milk

Soy Milk

Rice Milk

This can be considered the original mother goose of all milk. Although it is higher in fat and calories than other milk beverages, it is packed with essential nutrients like calcium, potassium and vitamin D. It also has natural sugar from the lactose and healthy omega-3 fatty acids. All of the vitamins and minerals make it beneficial for infants and the elderly.

As one of the first alternatives that hit the market for people with lactose allergies, this is a healthier alternative to the typical cow’s milk. According to HealthLine.com, soy milk has almost the same amount of protein as cow’s milk but it is naturally cholesterol free because it is made from plants and is low in saturated fat. One of the few downsides to this milk is that in the original and sweetened brands, there is a decent amount of added sugar, so we recommend the unsweetened brands.

An ideal option for those with lactose and nut allergies according to HealthLine.com, rice milk is a very simple drink. When it is fortified, it can be a good source of calcium and vitamin D, but aside from that it is not very nutritious. It is low in protein and high in carbohydrates, but it is vegan-friendly and it has no cholesterol.

WELLNESS360 | MARCH/APRIL 2017

DID YOU KNOW?

Soy may be detrimental to those with thyroid disease. According to a 2008 study published in Human Reproduction, "higher intake of soy foods and soy isoflavones is associated with lower sperm concentration." Some brands of soy milk may also contain carrageenan, a substance extracted from red seaweed typically used as an emulsifier or thickener in food products. According to Prevention.com, carrageenan could be causing things like inflammation and gut irritation, and it does not contain any nutritional value. Consult your doctor with any questions regarding soy and your personal health.

Cashew Milk

Coconut Milk

Almond Milk

Relatively new to the market, cashew milk is slowly gaining traction with nut milk lovers. Similar to almond milk, this is a great low-calorie option to be added into protein drinks or healthier dishes, but it is also low in protein. You will enjoy the creamy taste of cashew milk, but it has little other benefits.

Once Starbucks added it to their menu, coconut milk became very popular. Even so, it is the least nutritious of the milk alternatives. If you love the taste of coconut, it is a low calorie drink option, but it has very little protein and high saturated fat. This is a veganfriendly, lactose-free option.

Growing up as a cowâ&#x20AC;&#x2122;s milk drinker, this is my favorite alternative because it is healthier but has a similar consistency and taste to skim milk. This a great option for health-conscious individuals because it is low in calories and contains no cholesterol or saturated fat. Although it is another option for lactose intolerant individuals, almond milk unfortunately has minimal protein. On the bright side, this is a great base for protein shakes and baking because of the low calorie count.

WELLNESS360 | MARCH/APRIL 2017

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Nutrition

Edible Insects: The Latest Trend in Nutrition BY CLAIRE CARLTON, MS, RD, LD/N | PRODUCT PHOTO BY SINCERELY GONE PHOTOGRAPHY

About a year ago, I first learned of a company making high protein energy bars from cricket flour. My first instinct? YUCK! At least, that is what I thought until I recently had the opportunity to try some cricket products myself, including Chirps Sea Salt Chips made with corn, cricket flour and navy beans. Each chip contains one cricket! Surprisingly, they were very neutral in taste, with no off flavors. The texture and flavor reminded me of bean chips. I dipped them in a bit of hummus and it made for a satisfying snack! More and more insect products are making their way onto the market, including cricket flour, mealworm flour and whole roasted crickets to name a few. The concept may be foreign to Americans, but eating insects has been and is still considered normal in many other parts of the world. Many adventurous eaters are beginning to experiment with edible insects for a variety of reasons including nutritive value, benefits for the environment and culinary versatility.

Sustainability

Eating insects is good for the environment. Consider the resources required to raise conventional beef cattle. It takes thousands of acres of land and millions of gallons of water to produce the grain needed to fatten the cattle for slaughter. According to Exoprotein.com, producing one pound of beef requires almost 2,000 gallons of water! Compare that to producing one pound of crickets, which requires about one gallon of water. For those concerned with the environment, adding insects to their diet as a protein source makes good sense.

WELLNESS360 | MARCH/APRIL 2017

Nutrition

Insects are a great source of complete protein, meaning they contain all nine essential amino acids. A 100-gram serving of Entomo Farms cricket flour contains about 58 grams of protein! Dietary

For those following gluten-free diets, cricket flour can serve as an alternative to conventional wheat flour products in baking and cooking. protein is important for muscle growth and recovery, as well as the production of hormones and neurotransmitters. Protein also plays a role in satiation. Adding some cricket flour to a granola

bar recipe would create a snack that is more balanced and filling due to the increased protein content. Aside from protein, insects contain a decent amount of micronutrients including iron, calcium, riboflavin and vitamin B12. For those following gluten-free diets, cricket flour can serve as an alternative to conventional wheat flour products in baking and cooking. The foundation of a healthy diet includes balance, variety and moderation. If your diet is lacking variety, insects are certainly an interesting food to introduce into your eating plan that also offers some nutritional advantages!

Flavor

Most people describe the flavor of insect products as nutty. Many of the products made with insects also contain many other ingredients with strong flavors, such as chocolate and dried fruits. Products on the market are offered in both the sweet and savory variety. Many of the companies that sell cricket and mealworm flours have dozens of recipes on their websites including muffins, macaroons, cricket fritters and hummus. According to entomologist Marcel Dicke, the most commonly consumed insect species across the world include ants, wasps, beetles, crickets, termites, grasshoppers and caterpillars. These make up just a few of the documented 1,900 edible insects. Learning what foods pair well with insects and how to make them most palatable could prove to be an interesting project!

[ Feeling adventurous? Here a few products you might be interested in trying. ]

CHIRPS® Chocolate Cricket Cookies Mix, Chirpschips.com

CHIRPS® Cricket Chips, Chirpschips.com

CHAPUL Bars, Chapul.com

CHIRPS® was recently featured on ABC's "Shark Tank"!

WELLNESS360 | MARCH/APRIL 2017

Lifestyle HEALTHIER HOME

Breathe Easy with Houseplants BY KELLY GOEDE

If you are looking to update your space, houseplants may be the perfect option. Not only is adding greenery to your home a stylish way to decorate, but houseplants have also been proven to make a positive impact on both your health and the environment. Houseplants are incredibly effective at cleaning indoor air and removing airborne toxins that can be harmful when inhaled. If you are worried that your lack of a green thumb may only spell disaster for any plants to enter your home, never fear — caring for houseplants is actually surprisingly simple. Although we may not be able to tell, the air we breathe in our homes and offices can be filled with toxins and pollutants. Chemicals (like benzene, formaldehyde, trichloroethylene and xylene) from our wall paint, carpet, glue from our furniture, and even our own carbon dioxide, swirl around us. Common houseplants operate as efficient air filters and purifiers to really make a difference in the air we breathe. In the absence of plants or any air filters, indoor spaces can become affected by “sick building syndrome,” causing respiratory problems, nosebleeds, and even cancer and pregnancy problems. Indoor air quality really matters! In 1989, NASA conducted a large study of houseplants in search of the most effective

NATURE'S AIR FRESHENER SNAKE PLANT

ones to purify air in space stations. Their findings benefit us here on Earth, too as they provide us with a list of plants that not only beautify our surroundings, but also naturally remove toxins and produce more oxygen. The NASA list includes over 30 different types of houseplants, including golden pothos, which proved extremely effective at removing formaldehyde from the air. Formaldehyde (along with benzene, trichloroethylene and many similar chemicals) can lead to nasty symptoms when inhaled — think headaches, dizziness, and over time toxic effects on your internal organs! Snake plant (also called mother-in-law tongue) is an excellent bedroom choice as it releases oxygen, removes carbon dioxide through the night, and reduces respiratory symptoms, eye irritation and headaches. Some other superstars of the houseplant world include Chinese evergreens, dracaenas and parlor palms, which are easy to grow and require minimal effort, according to Carla Action of Garden Gate Nursery in Gainesville. Although it may seem daunting to add houseplants to your home, Action said that most only need to be watered once a week. However, make sure that your houseplants do not sit in a saucer of water for more than 20 minutes as it can put your plant at risk for root rot.

Some plants, like ferns or ivy, may be harder to grow inside, but thankfully many other plant varieties exist to satisfy your airpurifying needs. Action also warned that many types of houseplants are toxic to pets (like the peace lily and philodendron), so take that into consideration when choosing what to grow. Regardless of what houseplant you choose, with just a little time and water, you will be enjoying fresher air in no time.

If you've never owned a houseplant before, try one of these to get started!

GOLDEN POTHOS

PARLOR PALM

DRACAENA

CHINESE EVERGREEN

ORGANIZE WITH

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WELLNESS360 | MARCH/APRIL 2017

A SECOND CHANCE

at life BY APRIL TISHER

For those waiting for an organ transplant, every single day matters. There are currently about 119,000 people in the United States on the registry waiting for an organ. Men and women of all ages, religions, races and socioeconomic statuses can only sit and wait for the call that will save their lives. No one can know how long they might remain on the list or when a suitable match will be available. The wait can be deadly. According to Donatelife.org, 22 people die every day waiting for an organ, and a new person is added to the list every 10 minutes. But, there is a glimmer of hope. In 2016 a record 33,600 transplants were done in the United States alone. The number of people signing up to be donors is increasing — there has been a 20 percent increase in the number of transplants over the past five years. With more awareness, hopefully that number will continue to climb. While that is good news, the need for organs to transplant always grows at a faster rate than those being donated.

How does organ donation work?

22 people die every day waiting for an organ, and a new person is added to the list every 10 minutes.

Organ donation goes beyond a simple symbol on your driver’s license. There are two types of donors — living donors and deceased donors. A living donor can donate organs (or parts of organs) that the donor can live a long and fruitful life without. A kidney and parts of the liver and lungs can all be donated by living donors. Family members are oftentimes living donors. However, a donor does not need to be a family member. When in need, a living donor will be “matched” with a recipient based on blood type. All living donors must be at least 18 years old and must be tested for any diseases or health conditions that would prevent a successful transplant. Jennifer Frederick, RN, BS, CCTC, the thoracic donor coordinator for UF Health, explained that there are actually two different kinds of deceased donors. The first is when blood no longer flows to the

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patient’s brain and there is no brain activity. Frederick explained that this type of donor is eligible for all kinds of donation. After the patient is declared brain dead, doctors will use medications, replace electrolytes and maintain a normal blood pressure to keep the donor’s organs viable. The other type of deceased donor is a donor after cardiac death. This is when the patient’s family, after two physicians have declared that he or she will not recover from a devastating injury, elects to withdraw care. In this case, not all organs may be eligible for donation due to lack of oxygenated blood flow once the heart has stopped beating. Once the machines have been turned off, the team only has one hour to remove the organs before they begin to deteriorate. In both instances the family of the donor and an organ procurement coordinator work together under specific timelines to ensure the organs remain viable for transplant. Organs can stay preserved outside of the body anywhere from 36 hours (kidneys) to six hours (heart/lung). The entire transplantation team is specially trained and has the utmost care and respect for the donor. In many instances special readings and/or moments of silence are observed at the wishes of the donor’s family. Being an organ donor does not affect final arrangements or funeral plans. Matching is a big word for anyone needing a transplant. The United Network for Organ Sharing is the registry used by transplant hospitals to generate a ranked list

of transplant candidates, or “matches,” based on blood type, tissue type, medical urgency, waiting time, expected benefit, geography and other medical criteria. Since organs are time sensitive, the country is divided into 11 regions, with Florida being in region 3. Although organs are received from and sent outside of regions if necessary, the closer the organ is, the better the chance for a positive transplant outcome.

CONSIDERING BECOMING A DONOR? HERE'S A FEW FAST FACTS TO KNOW.

Who does transplantation benefit?

Those receiving lifesaving organ transplants have been given a second chance at life. Those with lifelong diseases are able to lead fuller lives than they did prior to surgery. Frederick said many of her patients have told her that after receiving their new organ they were able to do things they never could before and were in the best shape of their lives! Kathy Patrick is one such transplant recipient. She was diagnosed with pulmonary fibrosis in 2007 and the only cure was a double lung transplant. Although she was placed on the transplant list in 2008, it was not until March 9, 2012 that she got the call telling her it was finally her turn. At that time she was very sick, on 32 liters of oxygen with tanks and cannulas accompanying her from the bed to a scooter to a chair and back. Her family was told she had only days left to live; she had almost given up and signed for hospice care. That was almost five years ago. She just celebrated 47 years of marriage and has gotten to spend time with her grandchildren. “Without my donor and her family, I know I wouldn’t be here. Every moment I had for the past five years is because of her gift,” she said. Patrick feels the best way she can give back is to be involved with support groups for people waiting for organs and for those who have received them. She never leaves the house without wearing her pin that states “My lung transplant gave me a second chance to live, be an organ donor.” She hopes that by sharing her story she might inspire others to consider donation. “Not a

Patient Life Post-Transplant

■■ A person of any age can be a donor.

■■ Financial or celebrity status does NOT affect where you are on the transplant list.

Above: Kathy Patrick is alive and well thanks to a double lung transplant.

day goes by that I don’t think of and pray for my donor’s family. My transplant gave me a second chance to live.”

How to donate

The hard truth is that a tragic accident could happen at any time to any one of us, and we could become a potential organ donor. Frederick said the most important thing is to register with DonateLife. Once you’ve registered, you can sign in to edit your account at any time and specify what you want or do not want to be donated. “It’s a very personal decision,” she said. “There is no right or wrong, anything you are willing to donate is commendable.” TIP: If you have an iPhone, you can quickly register through DonateLife under the Medical ID app. She also stressed the importance of discussing organ donation plans with your family and next of kin. Ultimately being on the registry will give the first consent for organ donation, but your family must still give their consent. An organ procurement organization will be there to walk your family through the process, but it is important they know your wishes ahead of time.

Post-transplant patients always fear rejection and must remain on immunosuppressant medications for the rest of their lives to help prevent this scenario. They also must take precautions against acquiring new diseases and have to avoid things such as live vaccines and raw foods. Re-transplantation of the same patient is rare due to the long waiting lists. Prior to being placed on a transplant list patients must go through several series of screening and tests to ensure they meet criteria for transplant. Those criteria carry from center to center, but include things such as being cancer free, smoke free and in otherwise good health.

■■ It costs approximately half a

million dollars for a double lung transplant, which most insurance companies cover.

■■ 82 percent of patients waiting for

an organ are waiting for a kidney.

■■ Organ donation is permitted

by major religions, including Christianity, Islam, Judaism, Hinduism, Buddhism, Mormons and Jehovah’s Witnesses.

■■ You can donate your heart,

lungs, liver, kidneys, pancreas, corneas, tissue (including skin, bones, valves and veins) and/or intestines.

■■ According to DonateLife.com,

vascularized composite allografts (VCAs) are transplants that involve multiple structures that may include skin, bone, muscles, blood vessels, nerves and connective tissue. They are most commonly used for face and hand transplants.

■■ At no time prior to a time of death being called and confirmed by two physicians is the donation status of a person discussed. Saving the patient’s life is always the first priority!

■■ The family of the donor is

not responsible for any costs associated with the organ donation itself.

WELLNESS360 | MARCH/APRIL 2017

Lifestyle

Time After Time BY NICOLE IRVING

24 hours. Einstein had them. Steve Jobs, too. Even Mother Theresa, Gandhi and John F. Kennedy. So, why is it that it seems that my 24 hours seem to disappear in the blink of an eye, without me accomplishing even a fraction of what they have done? True, I am disorganized, a procrastinator of sorts. I have a slight case of ADHD and a tendency to overbook nonessential things into my calendar, all with justification and purpose, or so I think. At the end of a busy day, sometimes I wonder where the time has gone. Did I make any significant changes to the world? Or, did I just barely make it to the couch? Chances are, there were many, many, many instances where I didn’t value my time. I watched another episode of “The West Wing” on Netflix, I revisited the Target dollar section or I scrolled through social media. That was how I chose to spend my extra minutes. These choices, my friend, will not get me anywhere but back to the couch. So, what is my point? The Oprahs and Bill Gateses of the world have somehow found the tickets to their success, and while I am sure there is a long list of reasons why, one of the major factors is a better use of their 24 hours. They focus hard on who and what they give their time to, almost as if their lives, their jobs and their worlds depend on it. Because they do. It is a shift in mindset about the appropriation of time and how we choose to spend it, a personal and sometimes daunting task. To spend your time focused on one thing means something else doesn’t get your attention. It is the ultimate balancing act, and sometimes it is a heavy burden. But, as I said, our lives depend on it. Our happiness, success, jobs and families all depend on it. So let’s make a promise to ourselves to use our time more wisely in the future. While we all deserve some R&R every so often, if we use our Netflix hours more efficiently, we can improve the quality of our lives overall, and maybe we won’t feel like we need that R&R time so desperately at the end of every day. In the end, we all have the same amount of time in a day, but how we choose to spend it is up to us.

WELLNESS360 | MARCH/APRIL 2017

Ask the Expert

Ask The Nephrologist BY ABHILASH KORATALA, MD

Dr. Koratala is a clinical assistant professor in the department of medicine’s division of nephrology at the University of Florida. He is a specialist in clinical hypertension certified by the American Society of Hypertension. His clinical interests include kidney disease in pregnancy, chronic kidney disease, kidney ultrasound and hemodialysis.

How can it be possible to live with only one kidney? And if you have one kidney and it begins to fail, what happens? While most people are born with two kidneys, some individuals only have one. There are three main reasons why this happens: being born with one kidney (renal agenesis); having the kidney removed (nephrectomy) due to health problems such as cancer or injury; and donating the kidney to someone with kidney failure. The remaining kidney often becomes enlarged and works harder to make up for the lost one. Generally, it should not affect the lifespan as long as that kidney is healthy.

WELLNESS360 | MARCH/APRIL 2017

How can you keep your kidneys healthy?

Well-being of the kidneys is very much dependent on your overall health. Maintain your blood pressure at the target set by your doctor, which for most people is less than 140/90 mm Hg. If you are a diabetic, control your blood glucose levels. Keep your cholesterol levels under control and choose a healthy diet rich in fresh fruits, fresh or frozen vegetables, whole grains and low-fat dairy foods. Remember to cut back on salt, exercise regularly and work to lose weight if you are overweight. If you are a smoker, quit smoking.

Kidney stones are often silent, but can cause pain when they start to move through the ureters (tubes carrying urine from kidneys to urinary bladder) and cause obstruction to the urine flow, sometimes causing the kidneys to swell (hydronephrosis). Ureters have muscles in their walls that try to expel the stones and sometimes go into spasm, causing severe pain. In fact, some women say the pain is worse than that of childbirth. Yes, some people are at higher risk of developing kidney stones, such as those with a family member with stones, those who drink less water and consume more red meat, those who suffer from frequent urinary tract infections, those with bowel conditions such as ulcerative colitis and Crohn’s disease, those taking excessive supplements such as calcium and vitamin C, and those who are overweight or have rare kidney conditions such as renal tubular acidosis. If you have stones, your doctor will likely check your urine for certain chemical substances and modify treatment accordingly. Without the right medications and changes in diet, stones often come back.

I drink a glass of wine every day — am I at risk of hurting my kidneys? How much does alcohol consumption affect the kidneys?

Alcohol, especially when taken excessively, interferes with kidney health in various ways. It can make you dehydrated (dry you out), increase your chance of having high blood pressure and cause liver disease, all of which can hurt your kidneys. While many experts consider one drink per day for women or two drinks per day for men acceptable, the lower the alcohol consumption, the better. One standard drink is equivalent to 12 ounces of beer (5 percent alcohol content), 8 ounces of malt liquor (7 percent alcohol content), 5 ounces of wine (12 percent

PHOTO COURTESY OF UF HEALTH

If you have a single kidney, you should have your kidney function checked by your doctor at least once a year, keep your blood pressure under control and exercise regularly. Protecting a single kidney from injuries is very important, and you should speak with your doctor before engaging in any kind of contact sport such as football, soccer, boxing or martial arts. If the kidney begins to fail for any reason, you should see a nephrologist (kidney doctor) regularly for appropriate management, and you may be evaluated for receiving a kidney transplant and/or dialysis. Kidney failure is often silent, but symptoms such as swelling in the face or ankles, changes in urine frequency/color or a foamy appearance, nausea or vomiting, changes in the taste of

food, numbness in the fingers or toes, or persistent fatigue should prompt you to seek medical attention.

My co-worker had to pass a kidney stone. He was in so much pain and looked horrible. Why is passing a kidney stone so painful? Are certain people more at risk for developing them than others?

alcohol content) or 1.5 ounces (a shot) of 80-proof (40 percent alcohol content) distilled spirits or liquor.

Why is it that when you have a bladder infection your kidneys seem to hurt?

Bladder infection symptoms include an urgent need to urinate with very little amount of urine, burning while passing urine, an aching feeling in the lower abdomen, and cloudy, blood-tinged or foul smelling urine. If the infection spreads to the kidneys and becomes more severe, you may also experience pain on either side of the lower back, fever and/or chills, nausea and/or vomiting. For those who are pregnant, have uncontrolled diabetes or are taking any medications that suppress the immune system, the risk of infection spreading to the kidneys is higher and you should see your doctor as soon as you notice the initial symptoms.

Who is at risk for kidney disease?

Kidney disease can affect people of all ages and races, though African Americans and Hispanics particularly appear to be at greater risk of kidney failure. Diabetes, high blood pressure, heart disease, liver disease and having family members with kidney failure are well-known risk factors for kidney disease. Early kidney disease often has no symptoms, so if you have any of the above conditions, it would be wise to ask your doctor whether you should be tested for kidney disease. *Check out the Rate Your Risk Quiz at Kidney.org to determine your risk for developing kidney disease.

1.5 OUNCES 80-PROOF

5 OUNCES WINE

8 OUNCES MALT LIQUOR

12 OUNCES BEER

One standard drink is equivalent to...

WELLNESS360 | MARCH/APRIL 2017

Finance The next step is to document your income. Below is a list of the most typical income documentation.

W-2 forms from your employer 1099-MISC forms if you are self-employed 1099-INT forms for interest earned or 1099-DIV for dividends received Other documents for income not reported on any of these forms Next comes expense documentation. Many people take the standard deduction, but if your expenses are more than the standard deduction, you may benefit from itemizing some of the following deductions.

Real estate taxes and mortgage interest Sales tax Medical expenses

Tax Tips for A Bigger Return BY SELENA GARRISON

Oh, tax season. The joyous time when we get to dig through old receipts and bank statements, trying to figure out what documents we need in an attempt to get back some of that money we’ve handed over to Uncle Sam throughout the year. Whether you are hiring an accountant, using a free service like VITA (volunteer income tax assistance provided by the IRS), doing your taxes yourself by hand or using a program like TurboTax, a few tips can help you get the most money back (or pay the least out of pocket). First let’s talk about your filing status. You have several options to choose from based on your marital status and dependents. If you are single (not married; divorced; or legally separated) with no dependents, you will file as Single. If you are married with or without dependents, you can

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choose Married Filing Jointly or Married Filing Separately. Brittany Beall, CPA with Crippen and Company, said that barring some pretty rare circumstances, it is more beneficial to file jointly, as joint filers receive greater tax benefits. However in some cases, like if one spouse has high medical bills or travel expenses, it might be worth filing separately. If you have special circumstances, running your taxes both ways can show you which option will be more beneficial. The Head of Household status applies if you are not married but have paid more than half the cost of maintaining a home for yourself and at least one dependent. Qualifying Widow(er) is a filing status that allows you to retain the benefits of the Married Filing Jointly status for two years after the year of your spouse's death. You must have a dependent child to qualify for this status.

Gifts to charities and churches The standard deduction for 2016 is $6,300 for single filers, $12,600 for those married filing jointly and $9,300 for heads of household. Brenda Ford, partner at Crippen and Company, said that there is an additional standard deduction for those 65 years and older — $1,250 for each taxpayer when filing a joint tax return or married filing separate and $1,550 for each taxpayer when filing as single or as head of household. When it comes to charitable donations, Brittany Beall suggested keeping a spreadsheet to track where the donation was made, what the donation was for and the amount of money or types of items donated. “Many people do not realize that when you make a donation to somewhere like Goodwill, you can ask for a receipt for tax purposes. It is important to document exactly what you gave (for instance, four pairs of jeans, 10 shirts and five pairs of shoes) and assign a dollar amount to that donation. The more specific you can be, the better,” said Beall.

Regardless of whether you are able to itemize or simply take the standard deduction, there are additional “above the line” deductions for things like moving expenses related to a job change over 50 miles away and retirement contributions. Beall suggested maxing out your retirement contributions to your IRA each year in order to reduce your tax liability while saving for retirement. For 2016, the individual IRA contribution limits (for tax purposes) are $5,500 for individuals under 50 years of age and $6,500 for those over 50. If you have not yet maxed out your contributions for 2016, you have until the April 15 filing deadline to do so and still be able to apply it to your 2016 contributions.

Many people do not realize that when you make a donation to somewhere like Goodwill, you can ask for a receipt for tax purposes. While deductions reduce your “taxable income” (the amount of income you are taxed on), credits reduce your “tax liability” (the actual amount of

taxes you owe). Of course, you will want to take advantage of all credits for which you qualify. Some of the most common credits include the Earned Income Tax Credit (for low-income to moderate income working individuals and families), the Child and Dependent Care Credit (if you pay for child care while you attend work or school), the American Opportunity and Lifetime Learning Credits (related to higher education expenses) and the Child Tax Credit (if you have a relative dependent child who lived with you for a certain percentage of time). All of these credits reduce your tax liability dollar-for-dollar, so you definitely don’t want to miss out on them if you qualify. While tax season may not be the most enjoyable time of the year, following these tips can help you get the most bang for your buck and maybe even put a little extra money in your pocket.

WELLNESS360 | MARCH/APRIL 2017

Mind Matters

Hugging for Health BY TARYN TACHER

There are few things more comforting than a hug. A fuzzy blanket may engulf you when you are tired, and a steaming cup of tea may soothe you when you are sick, but a hug is always the perfect mode of comfort. It warms your insides and makes you feel loved, cared for and safe. A hug consoles you. It replenishes your soul and gives you strength. It insists that you are not alone. A hug is the answer to your troubles, your doubts and your fears. PHYSICAL BENEFITS

But is there actual science to back up a hug’s famously wonderful reputation? As a matter of fact, there is. When we are being hugged, our bodies respond to this comfort by increasing their levels of oxytocin, a neurotransmitter commonly known as the “cuddle” or “love” hormone. This oxytocin surge evokes feelings of support and trust for the person who is embracing us. The higher our oxytocin level, the less anxiety and stress we experience. According to a study from the University of North Carolina, more frequent hugs and heightened levels of oxytocin are also associated with lower heart rate and blood pressure, especially in women. And that is not the only way hugging can lower our blood pressure. Hugging is a gentle and warm form of physical contact that arouses the Pacinian corpuscles in our bodies, which according to “The Peripheral Nervous System” are highly receptive to changes in pressure. These pressure receptors deliver signals to our vagus nerve, which is an area of the brain that is responsible for regulating our blood pressure.

PSYCHOLOGICAL BENEFITS

When we are young, our parents, siblings and family nurture us in the form of warm embraces, so we grow up knowing we are loved and believing we are special. These feelings translate to our acknowledgement of our own self-worth and the ability to engage in strong self-love. Being able to value ourselves boosts our selfesteem as we get older and life throws more at us.

TYPES OF HUGS Traditional hug Two people face each other and wrap their arms around one another. One-sided hug One person hugs another person, and the hug is not reciprocated. This usually happens when one person is 50

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angry or upset, and the other person is trying to comfort them. Side hug Two people stand side by side and put one around around each other. Fun fact: The Duggar family uses side hugs as a form of modest interaction between courting couples.

A hug can even relieve our stress. When someone holds us tightly, it reduces the production of cortisol in our bodies. A study from the University of Wisconsin-Madison showed that a mother’s comfort in the form of a hug (or even just a phone call!) can significantly reduce cortisol levels. Cortisol is a hormone associated with stress, so the lower the level of cortisol in our body, the easier it is for our mind and our body to relax. And as we age, hugging becomes increasingly more important. The older we grow, the more prone we are to feelings of loneliness and stress as we start to lose the people around us. Because hugging and other forms of physical contact help to reduce stress, it is important for elderly people to maintain physical contact with others to comfort and calm them. The average hug lasts for three seconds, according to a study of post-completion embraces between athletes who competed in the 2008 Summer Olympics. So, spare a few seconds of your time to hug it out whenever the time is right.

Bear hug Like a traditional hug, only tighter. It is often between two people who are comfortable with each other. From behind hug You can hug someone from behind by wrapping your arms gently around their neck or

waist. This type of hug usually occurs between people who know each other well. Bro hug Two people link their right hands with one another and wrap their left hands around each other (or vice versa).

WELLNESS360 | MARCH/APRIL 2017

Mind Matters

BODY AND MIND

The Secrets and Scents Behind Aromatherapy BY MEREDITH SHELDON

No one likes to feel sick or tired, but what if you could relieve your aches and pains using just your sense of smell? Aromatherapy is just such a practice, and if you find yourself feeling stressed after a long day at work, you might want to give it a try.

TRY IT OUT

If you are looking to try aromatherapy but don’t know where to start, here are a few scents that are best for beginners.

Sweet orange oil Calms, reduces tension and anxiety Lavender oil Reduces anxiety and agitation in people with Alzheimer’s disease, helps with burns

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Geranium oil Works as an anti-depressant, refreshes oily skin

Lemon oil Purifies air, promotes a positive mood

Rosemary oil Soothes sore muscles, stimulates dull skin, reduces dandruff and hair loss

Clary sage oil Promotes hair and scalp health, relaxes for a restful night’s sleep, relieves menstrual cramps

Clove Supports cardiovascular health, energizes

Aromatherapy is a natural treatment for illness, stress, anxiety and other tensions with the use of essential oils, according to certified aromatherapist and owner of Heaven Scent Aroma Shop Georgeann Lytle. She received her certification through the Aromahead Institute, which is accredited through the National Association for Holistic Aromatherapy, after completing 235 hours of coursework in aromatherapy, anatomy and physiology. Dating back to ancient times in China, India and the Middle East, aromatherapy is not a new practice. Lytle said herbal and plant oils were used as remedies for pain. Lavender, for instance, was often used as a treatment for burns.

How does it work?

Aromatherapy infuses highly concentrated herbal extracts into the air. When you smell an essential oil, the scent stimulates your mind and body, Lytle said. The oils heated with steam and distilled. She said inhaling the oils has a direct impact on our limbic system, which regulates our mood, emotion and hunger drives.

The sense of smell is a powerful thing. -GEORGEANN LYTLE Aromatherapy can be practiced remotely or by a professional in a class setting. However, since the oils are very concentrated, Lytle said it is important

Black pepper oil Reduces aches and pains, stimulates the immune and digestive systems Eucalyptus oil Helps treat mosquito bite irritation and can help with respiratory inflammation Ginger oil Relieves constipation and nausea, promotes a healthy digestive system

Neroli oil Reduces anxiety and symptoms of PMS Peppermint oil Reduces tension from headaches, relieves nausea Roman chamomile oil Reduces insomnia, relieves muscle spasms, treats menstrual cramps

to know the safety regulations before practicing at home to prevent injury and toxicity. She said some oils, if used incorrectly or in excess, can cause damage to your liver and kidneys or even cause death. For beginners who want to try aromatherapy, she recommends contacting an aromatherapist or expert in your area to enroll in a beginner class to understand the practice.

What are the benefits?

There are many health benefits to aromatherapy, from reducing headache tension and cigarette cravings to relieving fungal infections and regulating circulatory stimulation. Even though these essential oils can be used relieve pain, they are not a cure. There is limited evidence to support aromatherapy as a way to prevent and cure diseases. Essential oils are meant to complement, not substitute, professional, medical treatment. Essential oils can be inhaled, digested or applied to the skin. When applying the oils to the skin, rashes and other skin irritations are common side effects. Inhaling the oils has the safest, most effective results. Lytle said lavender and peppermint are the most common oils for beginners as they are very versatile and inexpensive. You can order the scents from aromatherapy shops online, and you can purchase other aromatherapy accessories to infuse the oils into the air. Be sure to consult a certified aromatherapist or a physician prior to beginning this practice to ensure your safety.

Tea tree oil Treats fungal infections, like athleteâ&#x20AC;&#x2122;s foot Rose oil Stimulates sexual desire, reduces stress and anxiety, relieves symptoms of PMS Ylang ylang oil Relieves muscle spams, stimulates sexual desire WELLNESS360 | MARCH/APRIL 2017

Spotlight 360

Just Row With It PHOTOS BY SINCERELY GONE PHOTOGRAPHY

In the past seven years, Carla SalleseBice has developed a passion for rowing. Not only has the sport helped to keep her active, but it has also encouraged her to adopt a new clean eating regimen to keep her body in peak condition for competition. From sprints to longer regattas, Carla pushes herself to the limit to ensure that she is the best that she can be.

How do you live a 360life?

I love the way my body feels when I exercise and eat clean. That feeling motivates me to exercise four to six days a week, incorporating yoga and weightlifting into my rowing schedule. I also volunteer in my friend Angel Jamesâ&#x20AC;&#x2122; first grade class. It keeps me on my toes and I learn something every time. I have a great support group. My husband, family, friends and coaches keep me focused and encouraged.

What is your wellness mantra?

Find something that you love and jump in with both feet. I have loved rowing since the first time I sat in the boat. There is something for everyone, so get started. It is never too late.

How long have you been active/ competing?

I have been active most of my adult life, but I am passionate about rowing. Not only is my body stronger, but my focus is also elevated in all aspects of my life. I now have a competitive spirit that I never had before. I push myself harder than I ever have.

Tell us how you got started?

In September 2009, I took a three-day learn-to-row class and I was hooked. I participated in my first regatta in spring 2010 and I havenâ&#x20AC;&#x2122;t stopped.

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What has been your favorite competition?

Each November we compete at the Head of the Hooch, a 5K race, in Chattanooga, Tennessee. Last year I entered the lightweight single category. As the youngest in that event, I knew I had to row a good race to make up the 30-second handicap of my fellow competitors. As the race started, I focused on catching and passing the boat ahead of me. It was exhilarating to pull alongside her and then pull ahead. As I passed each landmark I could hear the crowd, and I knew I was getting closer to the finish. No matter how I placed, I had rowed my best race. When the results were posted I had won a silver medal. The Head of the Hooch is the second largest regatta in the United States so being able to medal was an affirmation that my hard work had paid off.

What keeps you motivated?

To be the best I can be. This is the first time I have been involved in a competitive sport. Over these past seven years I have worked hard to increase my speed and endurance. Staying healthy is mental as well as physical. Some days I have to make myself get out there. I’ll never be the best I can be if I don’t.

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

Masters Nationals and the Head of the Charles. The Head of the Charles in Boston is the largest regatta in the United States. The course is challenging and weather conditions make it even more so.

What are you training for right now?

Sprint season is in full swing, so I am working on getting faster in my single and practicing with my mixed doubles partner, Scott Rivkees. When we are in the boat everything we do has to match up for maximum speed. The blades have to go into the water at the same time so that we drive (begin the stroke) together. Sprints are 1K races that push you to the limit.

There is a big world out there with lots of things to try. Pick one, two or all of them. Try them on until you find what you love and go after it. Start small or go big, but just do it. We only get one life. I intend to use all of mine.

What is your go-to diet?

My diet doesn’t vary much. Meals are easier when I don’t have to plan. Breakfast consists of granola with fruit, a three-egg omelet and sprouted toast. Lunch is a large salad with greens and a variety of veggies, like peppers, tomatoes, olives, avocado, pickles, beans — basically whatever I have on hand topped with protein. Dinner is a protein, two veggies, a good carb and fruit. I take healthy snacks and water with me wherever I go so I am not tempted to eat junk. I give myself a free day every week so I don’t feel deprived. I drink a lot of water and shy away from soda, junk food and sugar. Five years ago, with the help of my friend Rose Gleichowski, I learned how to fuel my body correctly and have been eating this way ever since.

What is the most important lesson being active has taught you?

That age is just a number. When I am active, I have less aches and pains. When I stop moving I start to slow down and feel sluggish. Being active is a lifestyle choice. On vacations with my husband, Jim, we

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continually plan our outdoor activities to include kayaking, hiking, biking and anything else we find to do along the way. I also scout ahead for rowing clubs I can row with while traveling. You can’t take a vacation from fitness, and it is never too late to start. At 62 I’m in better shape than I was in my 20s. Exercise is my fountain of youth.

How would you encourage others to start living a 360life? There is a big world out there with lots of things to try. Pick one, two or all of them.

Try them on until you find what you love and go after it. Start small or go big, but just do it. We only get one life. I intend to use all of mine.

What is your daily workout routine?

I don’t have a set workout schedule. I like to mix things up to keep my body guessing. I lift weights two to three days a week. I do yoga and attend club practices. I love being on the water, so if I have the option I am at the lake.

What is your favorite way to wind down from a busy week? Being on the water, sometimes alone. It is so peaceful. Also reading, but not at the same time. What is your favorite book? “To Kill a Mockingbird” and “11/22/63.” What is your favorite go-to meal or local restaurant? We don’t eat out much, so for a real splurge we will go to Satchel’s on a Friday night for music, salad and pizza. What is one thing you wouldn’t row without? Water with electrolytes. This is Florida; it is hot out there. Anything else you'd like to share? Gainesville Area Rowing is a local club that not a lot of people know about. It consists of middle school, high school and adult rowers. We are currently based out of Powers Park and are in the process of building a new rowing center. Rowing/crew is a terrific sport that works your whole body and that you can do for the rest of your life. We offer learnto-row classes for adults, and the youth teams are always recruiting new members.

Clockwise, from top: Each oar is very lightweight, weighing approximately 3-4 pounds each. In rowing, a rower's shoes are screwed directly into the boat, called a shell. Carla's 25-foot-long shell, named "Solo Mio" weighs only 30 pounds.

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INTERESTED IN LEARNING TO ROW? VISIT GAINESVILLEAREAROWING.COM TO LEARN MORE!

WELLNESS360 | MARCH/APRIL 2017

Community

We Did It!

From incredible weight loss journeys to finishing 5Ks, these ladies certainly deserve to be celebrated for their accomplishments!

JENNA'S SUCCESS STORY

It took me eight months to lose 100 pounds! I reached my first goal in a time frame I never thought was possible. Shakeology has changed my life. I make clean eating a priority and work out six times a week. My drive to continue losing weight and living a healthy life grows every day. And to think, it all started with a shake.

SOLI'S SUCCESS STORY

The 5K gave us the opportunity to make a difference and support animal conservation efforts worldwide. It also gave me the chance to run a 5K with my mother (Mayra Vega, 59) and my niece (Nadia Vega, 9) something we had never done together before. It was so nice to see how we cheered and encouraged each other until the finish line. My niece finished at 48:00 minutes while my mother and I finished at 48:01, but the best part was that we finished together.

Have your own "We Did It!" moment you'd like to share? Send a photo and a description of your accomplishment to Colleen@irvingpublications.com.

WELLNESS360 | MARCH/APRIL 2017

PHOTOSSUBMITTEDBYFEATUREDPARTICIPANTS.

A year ago I embarked on a journey that completely changed my life. I was the heaviest I had ever been. Life after having a baby was hard on me, and I turned to food for comfort. Everyone around me knew I was unhappy, but I didnâ&#x20AC;&#x2122;t believe in myself so I just kept eating. My cousin reached out one day and told me about a shake she drank daily and a workout program. I was skeptical, but she was family so I gave it a try. The challenge she presented was the first time anyone had reached out to me, and that was all I needed. Seven days into the diet I lost 10 pounds. I woke up happy, smiling and feeling like I could conquer this weight.

Community

MARCH

Saturday, April 22 Girls on the Run Spring 5K

National Kidney Month

9 a.m. Gale Lemerand Drive Commuter Lot Alachuagotr.org

Saturday, March 4 Run Amuck with the Duck

9 a.m. North Florida Regional Medical Center Runamuck2017.yournextstepisthecure.org

Saturday, March 11 Third Annual Joey Gold Run 5K/Walk

Friday, March 17 – Sunday, March 19 GAR Adult Learn-to-Row Course

Saturday, April 1 Equal Access Clinic Glow Run 5K

Saturday, March 18 Stride Against Silence 5K

Saturday, April 1 – Sunday, April 2 HITS Ocala Triathlon

Sunday, March 19 TriGator Super Sprint Race

Sunday, April 2 Daniel’s Dash 5K: A Superhero in the Making!

Saturday, March 25 – Sunday, March 26 GAR Adult Learn-to-Row Course

Sunday, April 16

Newnans Lake, Powers Park 5910 SE Hawthorne Road Gainesvillearearowing.com

7 p.m. Southwest Recreation Center Equalaccess5k.itsyourrace.com

Westside Park

Saturday, March 11 Eighth Annual Run for Haven 4:30 p.m. Tioga Town Center Havenhospice.org

8:30 a.m. UF Commuter Lot Ufstrideagainstsilence.weebly.com

9:30 a.m. Trigators.com

Newnans Lake, Powers Park 5910 SE Hawthorne Road Gainesvillearearowing.com

Ocala, Florida Hitstriathlonseries.com

8 – 10:30 a.m. Flavet Field Danielsdash.com

Easter

Saturday, April 22 Saturday, March 25 Trail of Payne 10K

Saturday, March 11 Fourth Annual O2B Pirate & Princess Fun Run

9:30–11:30 a.m. O2B Kids on Newberry Road Kids4kidsflorida.org

Sunday, March 12 Daylight Saving Time 2 a.m.

Friday, March 17

St. Patrick's Day

8:30 – 11 a.m. Paynes Prairie State Park Runsignup.com

APRIL

National Donate Life Month Saturday, April 1 - Sunday April 2nd Embers Wood Grill Wine & Food Festival Sat.: Winemakers Dinner 6:30 p.m. Sun.: Wine & Food Festival 2 p.m. Embers Wood Grill Emberswindandfoodfestival.com

Earth Day

Saturday, April 22 Swamp Challenge

8 a.m. – 6:30 p.m. Ben Hill Griffin Stadium Swampchallenge.com

Saturday, April 22 Hogtown Craft Beer Festival 1 – 5:15 p.m. Tioga Town Center Hogtownbeerfest.com

Saturday, April 29 U-Run U-Pick Blueberry 5K 7:30 a.m. Clermont, Florida Sommersports.com

WELLNESS360 | MARCH/APRIL 2017