Wellness360 Magazine March/April 2024

6 AIR PURIFYING PLANTS YOU CAN’T LIVE WITHOUT!

EXPOSING THE VEIL OF GREENWASHING

THE JUICE OF CELEBRITIES WORTH THE HYPE?

THE ONLY THING YOU NEED TO UNLEASH YOUR MIND’S FULL POTENTIAL

PUBLISHER & EDITOR-IN-CHIEF

ART DIRECTOR

VICE PRESIDENT OF SALES

WEBSITE EDITOR

EDITORIAL INTERN

DESIGN INTERN

CONTRIBUTING WRITERS

Nicole Irving

Aníbal Rodríguez

Shane Irving

Julia Bauer

Amelia Bowles

Sam Andoniadis

Julia Bauer, Amelia Bowles, Savannah Edgens, Nicole Irving, Lindsey Johnson, Cole Purvis, Ted Spiker, Tracy Wright

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The information found in Wellness360 Magazine does not constitute individualized medical advice. You must NOT rely on the information in this magazine as an alternative to medical advice from your doctor or other professional health care provider. If you have any specific questions about any medical matter you should consult your doctor or other professional health care provider. If you think you may be suffering from any medical condition you should seek immediate medical attention. You should never delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of information in this publication. Wellness 360 Magazine assumes no responsibility for any circumstances arising out of the use, misuse, interpretation or application of any information supplied within the magazine. Always consult with your doctor for appropriate examinations, treatment, testing and care recommendations. Do not rely on information on in this magazine as a tool for self-diagnosis. You exercise your own judgment when using or purchasing any product highlighted in Wellness360 Magazine. Wellness 360 Magazine assumes no responsibility for errors or omissions in this publication or other documents that are referenced by or linked to this publication.

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“Cancer couldn ’ t stop me.”

Courtney Bailey, Breast cancer survivor

A designation from the National Cancer Institute places the UF Health Cancer Center among the nation’s top cancer programs. This distinction means patients like Courtney have access to breakthrough research and leading-edge treatments.

“As an event planner, I love to make people smile. When I was diagnosed with stage 3 breast cancer, the physicians at UF Health treated me like I was special. They worked as a team to create a treatment plan just for me and held my hand through a difficult journey. Now, I’m back, and I’m the one smiling.”

23

the Risks of

Editor's Note

embarking on a clean-living journey.

There was never a more ferrous cleaner than a nesting mother. I know, because I was one, three times. When it came to preparing the home for that arrival of a new bundle of joy, nothing was off limits when it came to creating the cleanest space in the world. Not a drop of dust, lint, dog dander, pesticide or toxic cleaning aid could come within a mile radius of the house. Now, let’s fast forward 16 years. Our intentions of reliving our nesting days are there, but our application, is far from it.

I’m sure many of us can relate. Life can somehow just get in the way of our well and good intentions and the dust bunnies have somehow created an army and are multiplying in the thousands. Red dye may have crept into the pantry and the air purifying house plant that once danced with joy, could possibly be weeping in the corner. Sad, sad houseplant. If this sounds familiar, you are far from alone and it’s never too late to begin a new era of purposeful clean-living.

“Clean-living” means something different to everyone, and I believe it should. People come with their own set of values, resources, perspectives and habits. No one person’s cleanliving journey is perfect for the next person. But where does one start? Where do you end? How much is too much? Is there too much? Starting your journey to clean-living starts

with education and understanding what it means to you, and your family, and how far and how wide you want your clean-living journey to impact others and the world. There is no right or wrong, just right for you. As they say,"you do you!"

I have to say, this is one of my all-time favorite issues. We sprinkle ideas for impactful clean-living from all different areas and shed light on some “dirty” clean-living practices that impact us all. And when I say dirty… I do mean dirty! So, whether you are ready to embark on a full clean-living journey today, or you just want to dip your toes in with discarding your favorite air freshener, there is never a better day than today to begin a new, fresh and clean-living journey. And, wish me luck! I am embarking on it with you!

Nicole Irving, Publisher, EIC nbirving@irvingpublications.com

The Mysteries of Mouthwash: A Guide to Optimal Oral Health

BY COLE PURVIS

Mouthwash, a staple in many oral care routines, serves various purposes beyond its refreshing sensation. Understanding what mouthwash truly is, how often to use it, its pros and cons and what to look for when buying one can significantly impact your overall oral hygiene.

What’s in Your Mouthwash?

Mouthwash, also called oral rinse, is a liquid solution designed to enhance oral hygiene. It typically contains antimicrobial agents, fluoride and other ingredients aimed at reducing plaque, bacteria and preventing dental issues.

Is It Really Getting Your Mouth Clean?

There are two main types of mouthwashes: therapeutic and cosmetic. Therapeutic mouthwashes have active ingredients that kill bacteria and can help reduce plaque, gingivitis, cavities and bad breath. Cosmetic mouthwashes, on the other hand, may temporarily control or reduce bad breath and leave your mouth with a pleasant taste, but don’t reduce your risk of cavities or gum disease. While mouthwash contributes to oral cleanliness, it's not a standalone solution. Brushing and flossing remain essential for thorough plaque removal. Mouthwash, rather, acts as a complementary step to enhance overall oral hygiene.

Pros of Mouthwash:

Combating Bad Breath – Mouthwash can neutralize odors and leave your breath feeling fresh.

Reducing Plaque and Gingivitis – Antimicrobial agents in therapeutic mouthwash can help control bacterial growth, reducing plaque and the risk of gingivitis.

Additional Fluoride – Some mouthwashes contain fluoride, which strengthens tooth enamel and helps prevent cavities.

Cons of Mouthwash:

Alcohol Content – Some mouthwashes contain alcohol, which can cause dry mouth and irritation, especially for individuals with sensitive gums.

Masking Oral Issues – While mouthwash can freshen breath, it doesn't address the root cause of bad breath or other dental problems. If one treats it as a replacement for proper oral care, they leave themselves suspect to dental health problems.

Overuse Concerns – The excessive use of mouthwash can disrupt the natural balance of oral bacteria, potentially leading to other issues.

How Often Should You Use Mouthwash?

How often you should use mouthwash depends on individual needs and oral health goals. While using it once or twice daily can contribute to a cleaner mouth, it's crucial not to consider it a replacement for regular brushing and flossing. A gargle of mouthwash cannot flush out food debris that is deep-stuck nor can it remove sticky plaque. Furthermore, overuse can lead to potential side effects such as dry mouth or irritation.

What to Look for When Buying Mouthwash

Alcohol-Free Options – Consider an alcohol-free mouthwash to help avoid dry mouth and irritation.

Antimicrobial Agents – Look for mouthwash with antimicrobial

Governing Green: Laws that Keep our World Clean

BY COLE PURVIS

In an era where environmental concerns have taken center stage, our governing powers have implemented a myriad of laws to safeguard the planet's wellbeing. These regulations cover a range of issues, from hazardous waste disposal to air pollutants, with the common goal of preserving the Earth for future generations.

PROPERLY MANAGING OUR WASTE

One crucial aspect of maintaining a clean world revolves around waste management. Dumping hazardous materials poses a significant threat to the environment and public health. To combat this, various laws, including 1984’s Hazardous and Solid Waste Amendments to the Resource Conservation and Recovery Act, have been enacted governing the disposal of hazardous waste. These laws often dictate specific procedures and locations for the safe disposal of materials deemed harmful to the environment or human health. Violations of such laws can result in hefty fines and legal consequences for businesses and individuals.

KEEPING OUR AIR CLEAN

Air pollution—another critical area of environmental legislation—contributes to climate change, respiratory diseases and overall environmental degradation, and it has only increased over time. According to research from the Environmental Protection

Agency (EPA), global carbon emissions from fossil fuels have increased by about 90% since 1970. Fortunately, legislative initiatives, like the Clean Air Act of 1970, have been set in place to limit the emission of such harmful pollutants, including greenhouse gases, mold, radiation, etc.

KEEPING OUR WATERS CLEAN

Protecting our oceans from pollution is a global priority. Numerous laws are in place to prevent activities that harm marine life and ecosystems. For instance, the International Convention for the Prevention of Pollution from Ships (MARPOL) treaty sets standards to prevent pollution of the ocean from ships that can emit oil, chemicals and other harmful substances. Additionally, laws regulating the disposal of plastics and other non-biodegradable materials aim to mitigate the growing issue of marine debris.

LIMITING OUR WASTE

Waste reduction and recycling laws play a crucial role in the global effort to keep

our world clean. Governments worldwide are implementing measures to encourage the recycling of materials such as paper, plastic, glass and electronic waste. Some jurisdictions have even introduced laws mandating recycling programs for businesses and residents. These initiatives aim to minimize the environmental impact of waste and promote the sustainable use of resources.

ENSURING ENVIRONMENTAL JUSTICE

In recent years, environmental justice has gained prominence, emphasizing the fair treatment of all people, regardless of race or income, concerning environmental laws and policies. At its core, environmental justice is based on the principle that all people have a right to be protected from environmental pollution and to live in and enjoy a clean and healthful environment. This includes ensuring that communities are not disproportionately burdened by pollution and environmental hazards. Governments are increasingly recognizing the importance of equitable distribution of environmental benefits and burdens in the development and enforcement of laws. This began In 1994, when President William Clinton issued Executive Order 12898, "Federal Actions to Address Environmental Justice in Minority Populations and Low-Income Populations," directing federal agencies to address environmental injustices in their operations and in communities across the country.

DOING OUR PART

While these laws and regulations all serve as critical tools for maintaining a clean world, their effectiveness relies on public awareness and participation. Educating individuals and businesses about the importance of adhering to these regulations fosters a collective responsibility for environmental stewardship. It is essential for us to always do our part and limit our environmental footprint so we can keep our Earth clean for the generations that will follow us.

Health

Green Juice: Separating Fact from Fiction

BY AMELIA BOWLES

Chances are you may have heard of the magical properties of green juice, but what is it actually? What benefits does it have and is it really as good as everyone says? Celebrities like Martha Stewart, Reese Witherspoon, Kerry Washington and Kimberly Snyder swear by green juices and smoothies, claiming that they keep their hair and nails strong, their bodies energized and their skin glowing. Seems perfect, right? Unfortunately, juicing may not be as simple as you might think, and it is important to consider choices that will be safe and healthy for you as an individual.

What Is Juicing?

Juicing is the process of extracting the properties of fruits and vegetables in the form of juice. It can be done with a juicer or a blender, although the latter requires the additional step of straining the blended foods into a glass to make the mixture into juice. Juicing separates the solid materials from the nutrients and minerals found in the foods, and the solid materials can be composted after juicing.

What Are the Benefits?

We already know that celebrities praise green juice for its contribution to their perfect skin and hair, but what does that mean and how does it work? According to the Mayo Clinic, key vitamins and minerals include Omega 3, protein, iron and vitamins A, E and D. By juicing foods that are rich in these vitamins and minerals, you can promote the health and beauty of your skin, hair and nails. Foods that are energizing can also help you prepare for the day in a healthy way. Now, not all of these ingredients are green, and there may be some that are not ideal for juicing, but incorporating foods like these into a balanced diet can help support you in your journey to healthier skin and hair.

(spinach, kale, bok choy, collard greens, Swiss chard)

(spinach, kale, bok choy, collard greens, Swiss chard)

CARROTS, SWEET POTATOES, PUMPKIN AND SQUASH

CANTALOUPE AND MANGO CELERY

VITAMIN E

RED BELL PEPPER

LEAFY GREENS

(spinach, Swiss chard, beet greens)

BUTTERNUT SQUASH

VITAMIN D

ENERGIZING FRUITS AND VEGETABLES

(watermelon, cantaloupe, honeydew)

BANANAS

AVOCADOS

GOJI BERRIES

APPLES

STRAWBERRIES

ORANGES

BLUEBERRIES, RASPBERRIES, BLACKBERRIES

SWEET POTATOES

LEAFY GREENS

(spinach, kale, bok choy, collard greens, Swiss chard)

BEETS

According to Healthline, eating these leafy greens “may help reduce inflammation, heart disease risk, and your risk of age-related mental decline.” Drinking green juice can also introduce prebiotics into your system, improving gut and digestive health. A study published in Biomedical and Environmental Sciences showed that eating kale could improve cholesterol. Juicing can also be a great option for those with medical conditions or recent surgeries that make it hard to chew or swallow dense foods, and allow these individuals to receive necessary nutrients with much more ease.

How Much Is Too Much?

While juicing can have many great benefits, it can also be a tricky thing to master. If you aren’t too careful about your juicing, you may actually be doing more harm than good. When you juice fruits and veggies, you remove much of their fiber, which is an important aspect of the foods that we eat. Juicing with fruits can also be problematic for those with conditions that make it difficult to regulate blood sugar since the sugars from the foods can be absorbed into your blood stream much faster in juice form. Those with conditions affecting their kidneys may also want to be wary of green juice. According to Healthline, “green vegetables are a rich source of oxalic acid,” which can cause minerals to not be absorbed by your body. Instead, they can cause problems like kidney stones and even kidney failure when consumed in excess.

If green juice sounds appealing to you, drinking a glass each morning is a great way to start the day, but it’s not a necessity. Remember to be mindful of the ingredients that you are using and to maintain a balanced diet in addition to your juice so that you will get the greatest benefit from this morning routine.

*Always talk to your doctor before introducing juicing to your diet.

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ACCORDING TO THE EWC, ONLY 3.7% OF AIR FRESHENERS SCORED AN A ––––––––while 75.7% of products scored either a D or F.

UNVEILING THE RISKS OF AIR FRESHENERS

BY AMELIA BOWLES

Is your “fresh air” actually fresh? The answer is most likely no, and the fragrances that you use in your home may actually be doing more harm than good. Unfortunately, many products found in stores do contain chemicals that can cause a variety of health problems, including but not limited to cancer, asthma, skin allergies and developmental/ reproductive harm, according to the Environmental Working Group (EWC).

WHY AIR FRESHENERS CAN BE BAD:

According to the University of Massachusetts Amherst, exposure to chemicals found in air fresheners can cause “migraine headaches, asthma attacks, breathing and respiratory difficulties, dermatitis and neurological problems” even in small amounts. The Washington Post states that repeated exposure can cause issues like these to get even worse, triggering immune system responses. They also note that air fresheners that claim to be all natural can still be detrimental to your health and that the air freshener industry is notorious for failing to include lists of toxic ingredients on their products, which is where companies like the EWC step in. The EWC is a nonprofit organization that strives to achieve clean and chemical free water, products and agriculture for consumers. They conduct research on different home and cleaning products and rate them on a five-letter scale, A being the best and F being the worst. According to their testing of 325 air freshener products, only 3.7% of air fresheners scored an A while 75.7% of products scored either a D or F.

THE WORST CULPRITS:

Air Wick: All of their products scored either a D or F and contained toxic chemicals like sodium borate (high concern for developmental/reproductive harm; some concern for asthma and skin allergies). Certain products also included mineral oil (moderate concern for asthma and cancer; some concern for skin allergies) and benzothiazolinone (some concern for skin allergies and developmental/reproductive harm).

Glade: 80% of their products scored under a C and contained an unspecified stabilizer (high concern for developmental/reproductive harm; some concern for asthma and skin allergies), emulsifiers (high concern for skin allergies, moderate concern for asthma and developmental/ reproductive harm), solubilizing agent (high concern for skin allergies; some concern for developmental/reproductive harm), propellant (high concern for developmental/ reproductive harm) and others.

Lysol: All but one of the seven air fresheners that were tested scored an F and contained mineral spirits (high concern for cancer; moderate concern for asthma, some concern for skin allergies), alkyl dimethyl benzyl ammonium compounds (high concern for skin allergies; moderate concern for developmental/reproductive harm and asthma) and mipa-borate (high concern for developmental/ reproductive harm).

TOP SCORERS:

Aura Cacia: This brand scored an A for 83.3% of its products because its line of aromatherapy mists is made with only essential oils and water. Certain essential oils may cause skin irritation if you are allergic to them, but do not pose significant health risks.

Good Natured Brand: All of this brand’s products scored A’s. They contain essential oils, water and smaller amounts of decyl glucoside, a chemical that is plant-based and biodegradable and is often used in products designed for sensitive skin.

DIY ALTERNATIVES:

Room Sprays: You can make your own room sprays with water, essential oils and a bonding agent like alcohol or witch hazel. You can experiment with different scent combinations such as citrus blends, eucalyptus and herbs, floral scents and more. Remember to research different essential oils and their benefits before using them as certain essential oils may be better used for other purposes.

Diffusers: Diffusers can also be cleaner alternatives since they release diluted essential oils into the air. Always follow the instructions on the diffuser, and make sure the diffuser oils you purchase do not contain any toxic additives.

Properly Cleaning: By using proper cleaning techniques, you will be able to eliminate odors instead of trying to mask them with air fresheners.

Breathing in toxic chemicals isn’t good for anybody, and an air freshener is something that can be very easily removed from your home. Their benefits are far outweighed by their health risks and can be even more detrimental to children, pets and individuals with sensitivities. So, throw those sprays, plug-ins and mists away, choose products and methods that are champions for your well-being instead.

Bamboo:

A Versatile Wonder Plant Essential for Every Household

BY SAVANNAH EDGENS

Bamboo has become ever more popular in every day households. From paper towels and even bed sheets, bamboo is everywhere. What makes bamboo so versatile, and what is it about this luscious green plant that makes it so popular?

According to the National Library of Medicine, bamboo has the highest growth rate of all tropical plants. It takes 35 - 40 days, on average, for stalks to grow, which makes it rapidly replenished and sturdy. According to Tennessee Nursery, there are many advantages to using this versatile plant in addition to its rapid growth:

Low environmental impact

Carbon sequestration

No deforestation

Minimal soil erosion

Biodiversity

Bamboo has the ability to sequester carbon dioxide which, when not contained, contributes to climate change mitigation, according to Tennessee Nursery. With its rapid growth, even in poor, degraded soils, bamboo can isolate more carbon dioxide than other plants in similar environments, according to the Environmental Evidence Journal.

From wooden spoons and hardwood floors to towels and clothing, bamboo has become prevalent in almost everything we use. So, how can one plant make so many different household items? While the actual bamboo shoots are used to make things like hardwood flooring, housewares and utensils, the bamboo fibers are used in fabrics and textiles because they are lightweight and durable. The fibers allow products to last longer, and they are biodegradable, making them desirable alternatives to plastic and glass, according to Science Direct.

Bamboo is predominantly grown in Asia. However, its rapid growth and ability to grow in less than ideal environments makes it a great crop for almost any tropical area, and there are over 1,000 different species of bamboo, according to TN Nursery and Science Direct.

For people who want to switch from plastic to more sustainable alternatives, bamboo is a great start. Plastic consumes our lives, and is unavoidable in many circumstances. Its nonrenewable properties and increasing threat to the environment make it necessary to find alternatives when possible. According to the National Library of Medicine, the plastic crisis and the development of technology have created a sense of urgency in finding renewable, more sustainable options. Bamboo is rich in natural fibers, absorbs carbon dioxide and produces oxygen, making it carbon neutral and helping us forge a path toward environmental consciousness.

Deciding how to implement more sustainable products at home can be overwhelming, and it can be even more difficult when trying to balance family life with health and wellness. If you’re looking to make a switch and don’t know where to start, here are some common bamboo products that add aesthetic and sustainability to any home:

Straws

Cutlery

Toothbrushes

Dinnerware and drinkware

Combs and brushes

Greenwashing: An Ugly Truth

BY COLE PURVIS

In recent years, the term "greenwashing" has gained prominence as companies increasingly tout their commitment to environmental sustainability. But what exactly is greenwashing, why does it happen and what implications does it carry?

WHAT IS GREENWASHING?

The United Nations (U.N.) defines greenwashing as an advertising or marketing spin in which an organization deceptively portrays its products, aims and policies as environmentally friendly or “green.” Businesses often engage in greenwashing in an effort to capitalize on the growing consumer demand for eco-friendly products and services. This misleading tactic can manifest in various forms, such as exaggerated claims, vague statements or the strategic use of eco-friendly imagery — like green labels or “natural packaging”— without substantive efforts to back them up.

WHY DO COMPANIES DO IT?

Companies greenwash for several reasons. First and foremost, the rise of environmental consciousness among consumers has created a lucrative market for sustainable products.

According to the Federal Trade Commission's “Green Guidelines,” businesses that are eager to tap into this market may resort to greenwashing to enhance their brand image and attract environmentally conscious consumers. In some cases, it serves as a quick fix to divert attention from less-than-stellar environmental practices.

HOW DOES IT WORK?

One common way greenwashing occurs is through the misuse of labels and certifications. Some companies may display eco-friendly badges without adhering to the rigorous standards required for such distinctions. This deceptive tactic can mislead consumers who rely on labels as a quick indicator of a product's environmental impact.

Moreover, the lack of strict standardized guidelines for green marketing allows companies to exploit the ambiguity surrounding sustainability claims. The U.N. finds that, without clear regulations, businesses can make broad assertions about their environmental efforts without fear of substantial consequences. This absence of oversight can contribute to the prevalence of greenwashing across various industries.

The consequences of greenwashing can extend beyond mere consumer deception. According to the U.N., “greenwashing promotes false solutions to the climate crisis that distract from and delay concrete and credible action.” The trust between businesses and consumers lessens and hinders our collective progress toward a more sustainable future.

HOW TO SPOT GREENWASHING

Consumers must remain vigilant and informed to identify and combat greenwashing. Companies use a variety of greenwashing tactics in packaging and marketing. Sustain.Life, a carbon accounting platform, has provided some key ones to look out for before your next time out shopping.

Vague “green” language – Be on the lookout for words that sound positive and eco-friendly but have no concrete legal meaning, such as “farm fresh,” “conscious” and “natural.”

Misleading claims – Companies will often nitpick one or a few environmentally friendly aspects of a product or service, ignoring its otherwise harmful nature.

Rebranding a product to look more “natural” or “green” – Products are often altered to physically appear more “green,” oftentimes literally becoming color green. Humans have grown to associate natural colors, including green, brown, beige, etc., with the environment. Brands have been quick to take advantage of this in their packaging and marketing materials.

Scrutinizing product labels, researching company practices and staying informed about recognized environmental certifications can help individuals make more informed choices. Additionally, supporting companies with a proven track record of genuine sustainability efforts can incentivize others to adopt authentic environmentally friendly practices. Keep this in mind and keep your greenwashing radar ready before making your next purchase.

The Best Kind of Cleaning Happens in the Gym

BY LINDSEY JOHNSON, MS, MCHES, CF-L1

I love to clean — but don’t hand me the mop and bucket, pass the barbell! Cleaning is the exercise you never knew you needed, until now.

WHAT IS A “CLEAN”?

According to CrossFit, “the clean is used to lift a load from the ground to the shoulders, where frequently the object is being readied for lifting overhead.” There are many variations of the clean — the power clean, squat clean, hang power clean and hang squat clean. You can clean just about any object. In the gym setting, barbell and dumbbell cleans are the most common. However, you may also see medicine ball cleans, sandbag cleans, kettlebell cleans and others. In everyday life, we often have to clean

large, heavy or oddly shaped objects such as large bags of dog food, bags of mulch, a heavy or awkward box or even the office water cooler. Regardless of what object you use, the mechanics of this movement are the same.

When the clean is taken from the floor (versus the hang position), there are three pulls. The first pull is from the ground to just above the knees. The second pull comes when the lifter fully extends the hips and knees in an explosive movement to get the bar high. The final pull comes when the

lifter drops their body underneath the bar in a partial squat to receive it at the shoulders and then stands in full extension with elbows pointing forward and bar racked on the front of the body.

The hang version of the clean eliminates the first pull from the floor. This movement starts with the bar (or object) somewhere between the knee and the hip and ends in the same final position. In the squat clean and hang squat clean, on the third pull, the lifter drops their body entirely under the bar into a full squat, with hips dropping below parallel, before standing to full extension.

The clean is the first part of the Olympic lift called a clean and jerk, which are two distinct movements but are often combined for this complex. A jerk involves taking the bar from the shoulders to overhead.

WHAT ARE THE BENEFITS OF CLEANS?

According to the American Sports and Fitness Association (ASFA), there are many benefits to performing the clean. This is a full-body exercise that works multiple muscle groups, making it an efficient choice to work many body parts at once. Because the clean is a technical movement, it stimulates neuromuscular coordination and balance. The clean builds bone and muscular strength, helping with posture and overall physical prowess. Strengthening these muscles can also help prevent injury by creating a stable base. Due to the explosive nature of the movement, it is also beneficial for increasing power. For this reason, clean variations are included in almost every strength and conditioning program of higher level athletes. This power and explosiveness proves useful on the field, court, track or other situations for enhanced sports performance. In addition to building strength, cleans can help improve cardiovascular fitness. This one movement has a multitude of benefits!

1 2 3 4 5

WHO SHOULD DO CLEANS?

Cleans are for everyone! While it may take some time to get comfortable with the form, cleans can benefit athletes of all ages and levels. If you’re starting out for the first time, watch some videos from reputable sources of proper form before getting started. Record yourself and watch them back to see how close you got it. Start with a light object such as a broomstick, backpack, light ball or other, until you get comfortable with the movement.

If you’re doing it correctly, there is a moment in time during the second pull that your object will feel almost weightless as you pull your body underneath it. While this move is technical, it is also quick and explosive. Make sure you’re using a big shrug and get full hip extension both before and after you clean the object up onto the shelf created by your shoulders.

Whether you are lifting a light or heavy load, you will still receive benefits from this movement if performed properly so do not be intimidated or discouraged by the professional weightlifters! If you are brand new to the lift, you may also

TED TALKS

THE HUMOROUS SIDE OF HEALTH

Would You Rather? The Wellness Version

BY TED SPIKER

Why banter about what you’re bingewatching when you can use these surefire conversation-stoppers!*

be one slice of cheese pizza and one slice only

Would You Rather?

Sleep 8 hours but wake up and stir 4 times

Sleep 4 hours straight

Sleep 10 hours perfectly but your anxietymanifestation dreams play non-stop*

Would You Rather?

Run very fast

Lift very heavy things

Beat the snot out of your coworkers in the company pickleball tourney

Would You Rather?

The invention of expand-on-demand biceps

The invention of expand-on-demand airline seats

The invention of expand-on-demand jeans

Would You Rather?

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.

Hot tub

Hot room (sauna, steam)

Flamin’ Hot Cheetos

Would You Rather?

Your “fun” calories to be in drinks

Your “fun” calories in desserts

Your “fun” calories to somehow be shown the anatomical exit before they get too freaking comfortable

Would You Rather?

Better balance (in yoga!)

Better balance (in life!)

Better balance (of mixer-to-rum ratio!)

Would You Rather?

In your gym bag, forget to pack a towel**

In your gym bag, forget to pack underwear**

In your gym bag, forget to pack a left shoe**

* Mine are 1) the classic one of teeth falling out and 2) I’m in the marching band at a halftime show and have no idea where to go next.

** nOt ThaT I woULD KnOw

ONE SOURCE ACCOUNTING

Celery: Why It Should Be at the Top of Your Grocery List

BY AMELIA BOWLES

Celery, typically associated with wing trays and football days, can often have us wrinkling our noses and tossing it in the trash after a long day of cheering on our favorite teams. And, because it has been sitting in the fridge or out on your coffee table for so long, maybe that’s where it belongs. But when done right, celery will surprise you with its many benefits and versatility.

According to the Mayo Clinic, two stalks of celery only amount to 15 calories, which means that it is a great alternative to higher calorie snacks when you’re needing some rejuvenation throughout the day. Celery is also extremely hydrating and actually contains a higher percentage of water than watermelon, (celery is 95% water while watermelon is only 92%) according to the UT Southwestern Medical Center. It also contains fiber, vitamins K, A and C, calcium and iron, according to the Mayo Clinic. Celery can also help provide you with antioxidants, reduce inflammation, support digestion, help regulate blood sugar and combat more acidic foods, according to Healthline.

Celery can be incorporated into your diet in a variety of ways. Protein can be added into your day by dipping celery into peanut butter or hummus. It can be used in smoothies, chicken or tuna salad, soups or salads. The celery root and leaves can also be used to flavor soups. Other ways to use the leaves are to add them to stir fry or substitute them for parsley as a garnish. With ranch or blue cheese dressing, the stalks also make a great side for chicken wings. According to the Mayo Clinic, many Cajun foods, such as gumbo and jambalaya, often use celery in their recipes.

When at the grocery store, choose celery that is crisp and does not bend easily. Both the stalk and leaves should be a bright green, and you should stay away from any celery that looks yellow or has brown spots. You should avoid chopping celery until just before you are ready to use it. Otherwise, you may lose some of the important nutrients that it provides. The stalks should be eaten within five to seven days, whereas the leaves should be eaten within two to three days, according to Healthline.

Whether it’s in soup, salad or cut up for snacking, there’s a way for everyone to enjoy celery and reap its amazing benefits. So go out, grab some celery and get crunching!

To Clean or Not to Clean: A Food Safety Guide

BY LINDSEY JOHNSON, MS, MCHES, CF-L1

In our culture of cleanliness, we also want food that is clean and pure. Is it necessary to clean our food before we eat it? Do we prepare different types of foods differently?

Is it necessary to wash meat before cooking?

The Food and Drug Administration (FDA) and Centers for Disease Control and Prevention (CDC) say that washing meat before cooking is not necessary. Current practices at American meat processing facilities are stringent enough to ensure food safety. Consumers can take meat directly from the packaging to be prepared without concern for foodborne illness. As long as meat is cooked to the proper internal temperature, any remaining bacteria will be killed during the cooking process.

Cleaning meat before preparation can also be a cultural practice. Healthline reports that many Caribbean cultures (as well as other countries where consumers purchase meat and

poultry that is freshly slaughtered or sold at a fresh market instead of being processed and packaged) traditionally wash meat before preparing it. This often involves soaking the meat in white vinegar or with citrus to remove bacteria before rinsing with water.

Mayo Clinic clinical dietitian Anya Hill agrees with the FDA and the CDC that cleaning meat is not necessary. “Some people think they are supposed to wash their meats and chicken before cooking. I recommend not washing them because that puts you at risk for spreading the bacteria around your kitchen and around yourself,” Hill states.

What about fruits and veggies?

While it is not recommended to wash meat before preparation, fresh produce is a different story. The CDC recommends washing all fresh fruits and vegetables before consumption. According to the CDC, cooked produce is the safest to eat but washed is the next best option. Fruits and vegetables can carry germs such as E. coli, Listeria and Salmonella. The CDC estimates that germs found on fresh produce account for many cases of food poisoning.

The CDC recommends washing all parts of the produce, even if you don’t plan to eat the peel or outer layer. This is because any germs residing on the surface may contaminate the internal edible portion once the knife cuts through the peel and into the middle.

When selecting produce, avoid pieces that are damaged or bruised as germs can penetrate those areas easily. If you have produce that does have damaged spots, cut them out and discard. Also remove outer layers of lettuces and cabbages where dirt and germs accumulate.

When washing produce, the best method is good old fashioned running water, according to the Food and Drug Administration (FDA). Because produce is porous, washing with soap, detergent or produce wash can leave product residue within the food. There are not sufficient studies on the safety of ingesting these products nor their effectiveness so it is best to avoid using them. Firm produce such as melons, potatoes and cucumbers can be scrubbed with a clean produce brush to remove dirt and bacteria from the surface. After the produce has been rinsed well with water, dry with a clean cloth towel or paper towel before serving. Produce that is labeled “prewashed” does not need to be washed again and may be eaten immediately.

Giving Back: Businesses That Are Committed to Building a Better Society

BY AMELIA BOWLES

For these companies, business is about more than just making money — it’s about giving back. By supplying funds and support for the health of our planet, offering humanitarian aid and supporting local communities, these businesses show their dedication to the better good. Supporting these businesses allows you to get involved in making the world a better place with the causes that are of the most interest to you. After all, without you, none of this would be possible.

LOCAL GAINESVILLE COMPANIES

THE REPURPOSE PROJECT: Founded in 2012, The Repurpose Project has been at the front of reuse, zero waste and supporting a community that is excited about the environment. Their projects involve the Reuse Store, where you can find used items that you may not find in traditional thrift stores. Not only does the store prevent many of these items from ending up in landfills, but it also offers

affordable options to low-income families for secondhand essentials they would not be able to find elsewhere. They partner with local schools and businesses to educate them and assist them in their Zero Waste Initiative as well as supporting Visionaries for a Robust Reuse Economy. They have also created a Community Center to promote “the togetherness, creativity, art, music, and play that has been disappearing in our modern world full of technology and consumerism,” according to their website.

FRESH KITCHEN: Local to Florida, Fresh Kitchen is a restaurant that specializes in healthy eating, offering options for glutenfree, vegan and keto diets. According to their website, they are committed to taking care of the environment by composting, using reusable bowls and cups, using software to be mindful of their carbon footprint and participating in conscious purchasing. In Gainesville, the company has donated over $3,700 to The Girl’s Place, an organization whose goal is to empower girls. Across the state, Fresh Kitchen donated almost $150,000 to local community organizations and humanitarian aid efforts, according to their 2022 Impact Report.

TWO MEN AND A TRUCK: Although they serve communities nationwide, Two Men and a Truck is dedicated to giving back to the Gainesville community. They collect non-perishable food for local food banks in the fall and essential care items for women at shelters such as peaceful paths. They help combat homelessness by supporting GRACE Marketplace by donating and delivering items essential to the organization’s success. They have also partnered with Operation Save Christmas, Dance Marathon at the University of Florida (UF), Food 4 Kids and March of Dimes, according to their website.

BUY ONE, GIVE ONE

THRIVE MARKET: For every annual membership purchased, Thrive Market donates a one-year membership to “a teacher, student, veteran, nurse, first responder, or family in financial need,” according to their 2022 Impact Report. In 2022, they donated $2.78 million to nonprofits for healthy groceries and $1.23 million in discounts and stipends.

WARBY PARKER: In addition to striving to create affordable glasses that their customers love, Warby Parker is also a champion for those who cannot afford them at all, donating one pair of glasses to someone in need for every pair purchased. According to their website, they have currently donated over 15 million pairs.

BOMBAS: With over 3,500 partners across all 50 states, Bombas has donated 100 million items — socks, underwear and t-shirts — to those experiencing homelessness. For every item purchased, one is donated.

FOR A GREATER GOOD

PUBLIX: Through their five areas of focus: alleviating hunger, reducing homelessness, encouraging youth, supporting education and improving communities, Publix reaches out to individuals, families and communities in the Southeast who are in need. Here in Gainesville, Publix supports UF students, faculty and staff experiencing food insecurity by donating to the Hitchcock Field & Fork Pantry, where UF individuals can “shop” for free groceries with their UF ID card, according to the Field & Fork website.

HONEST: Making beauty, baby and skincare products that are sustainable and good for your body is Honest’s main goal, but they also strive to support families in need and provide humanitarian aid for disaster relief. Partnering with nonprofits, they have donated over 25 million products to individuals and families. They support organizations like Baby2Baby and March of Dimes to provide essential baby products and support moms in need. They have also volunteered time and donated supplies to those impacted by natural disasters, according to their website.

While most of us may be unable to donate millions of dollars to provide aid to those in need on our own, it is the coming together of individuals and communities to support one another and take care of our planet that makes the biggest impact. Next time you grocery shop, purchase glasses or eat out, consider these companies and others like them. Making a difference isn’t always easy, but it always starts with one person at a time.

in estate and business planning, including wills, trusts, advance directives, probate, trust administration, real estate, business transactions,

Jesse Caedington, Esq. LL.M. in

Breathe Clean with These Air-Purifying Houseplants

BY SAVANNAH EDGENS

Recently, products promoting clean-air at home have been trending on social media. However, air purifiers can cost anywhere from hundreds to thousands of dollars, and many of them emit ionizers that generate ozone. Fortunately, there is a much more cost-effective and environmentally friendly solution. Many everyday houseplants cleanse the air, and they also add other natural health and wellness features to your home!

How do these plants clean the air?

Photosynthesis, or the process of using sunlight to turn carbon dioxide into oxygen, allows plants to absorb pollutants such as nitrates, sulfates and ozone, according to Frontiers, a database of scientific journals. By doing so, plants purify the air and protect humans from harmful indoor toxins. According to the University of Florida Institute of Food and Agricultural Sciences (UF/IFAS) extension, microorganisms in potting soil also assist in cleaning the air.

One of the most common toxins plants can eliminate from homes is formaldehyde, which can enter homes in the form of household cleaners, smoking and building materials. Houseplants are also great for eliminating pollutants such as acetone, ammonia and carbon monoxide. Additionally, wood floorboards can have pollutants in their resin, and there are also pollutants in press board furniture, exhaust fumes and fabric treatments.

How to choose an air-purifying plant

While all plants perform photosynthesis, there are certain plants that are most ideal for air purification purposes. According to the UF/IFAS extension, low-light requiring houseplants with activated carbon plant filters have the potential to improve indoor air quality. However, it is important to be mindful of which plants we put in our homes. In Florida, moisture can be a prevalent problem. Water used on plants is released back into the air and can exacerbate mold and mildew problems, so plants that require frequent watering may not be best for Florida homes, according to UF/IFAS.

To avoid mold/mildew problems, consider succulents or other plants that don’t require frequent watering, especially indoors. It is also important to research which plants could be harmful to children and pets if accidentally ingested.

Best air-purifying plants for Florida homes

1) Spider plant

2) Aloe vera

3) Gerbera daisy

4) Snake plant/Mother-in-law’s tongue

5) Boston fern

6) Golden Pothos

Bamboo palms are also great additions to Florida homes. While they are traditionally outdoor plants, they can be potted and brought inside. They filter out toxins found in furniture and can liven up any space.

Houseplants can serve as an alternative to air purifiers, and they can also improve your home's interior aesthetic. With so many health benefits and low maintenance plants available, consider purchasing some for your home.

Hidden Cleaning: Everyday Items You May Not Realize Need Attention

BY AMELIA BOWLES

We all know that the spaces we live in should be clean, and there are the no-brainers: floors should be swept and vacuumed, sheets and dishes should be washed and toilets and counters should be sanitized. But what about the things we don’t think about cleaning very often? How many germs are we inviting into our lives by not cleaning these items? So, without further ado, here are eight germy items that you should be cleaning more often.

TOOTHBRUSH / HOLDER

Over one million bacteria on an uncovered toothbrush. Bacteria can live on your toothbrush for days or weeks

• Rinse the toothbrush with hot water after use

• Run the toothbrush and holder through the dishwasher once a week

• Replace every three months

DOOR HANDLES

Can be just as bad as not washing hands after using the bathroom. They can spread viruses throughout office buildings and other spaces within a few hours

• Disinfect with wipes or all-purpose cleaning spray once a week

CELLPHONE

10 times dirtier than a toilet seat (University of Arizona study)

• Wipe with isopropyl alcohol wipes at least once a day

DOG TOYS

Can carry yeast, mold and bacteria

• Handwash rubber and plastic toys with dish soap and hot water

• Run plush and fabric toys through the washing machine

• Clean at least twice a month

STEERING WHEEL

700 types of bacteria (Ashton University study)

• Wipe with sanitizing wipes once a week

WATER BOTTLE

High amounts of bacteria and mold, especially on plastic water bottles

• Wash daily (one study said 40,000 times more bacteria than a toilet seat)

COFFEE MAKER

Yeast and mold

• Put equal parts white vinegar and water in the reservoir and brew with an empty paper filter

• Clean once a month

TV REMOTE

Bacteria, yeast and mold

• Wipe with a disinfectant wipe or a rubbing alcohol covered cloth once a week

Now that you know which culprits may be causing an unnecessary influx of germs into your life, you can stop them before you or people you regularly interact with get sick. So, grab those disinfectant wipes and start cleaning!

Unleashing the Power of the Mind: A Dive into Mental Rehearsal

BY COLE PURVIS

What is Mental Rehearsal?

Mental rehearsal is a cognitive technique that engages the mind in simulating experiences or actions without physically performing them. It taps into our brain's capacity to vividly imagine situations, actions or outcomes, creating a mental blueprint that can enhance our performance when the actual event occurs. In other words, mental rehearsal prepares us to achieve our goals before we ever physically take action. This technique has been widely recognized across various industries and interests, from sports and arts to business and education.

HARNESS THE POWER OF YOUR MIND

• SET THE SCENE: Find a quiet and comfortable space where you can focus without distractions. Close your eyes and create a mental image of the environment where you'll be rehearsing.

• VISUALIZE SUCCESS: Envision the desired outcome in intricate detail. Whether it's acing a presentation, scoring the winning goal or delivering a flawless musical performance, visualize success down to the smallest nuances.

• ENGAGE THE SENSES: Immerse yourself in the experience by incorporating sensory details. Feel the textures, hear the sounds and even experience the emotions associated with the success you're visualizing.

• REPETITION IS KEY: Just like physical rehearsal, repetition is crucial in mental rehearsal. Practice the visualization regularly to reinforce the neural pathways associated

THE BENEFITS OF MENTAL REHEARSAL

• ENHANCED PERFORMANCE:

Numerous studies have shown that mental rehearsal can significantly improve actual performance. In fact, a team of Greek researchers proved the benefits of mental rehearsal in a 2021 study of nurse assistants. The results of the survey found that nurses who utilized mental rehearsal were approximately 40% more effective than those who did not.

• REDUCED ANXIETY: Visualization can help reduce anxiety and stress associated with upcoming events. By mentally rehearsing success, individuals build confidence and a sense of preparedness.

• IMPROVED FOCUS AND CONCENTRATION: Mental rehearsal sharpens focus and concentration by training the mind to filter out distractions. This heightened awareness can lead to better decision-making and problem-solving.

ACCELERATED LEARNING: In educational settings, mental rehearsal has been linked to accelerated learning. Students who visualize success in their studies often exhibit improved memory retention and understanding.

WHO USES MENTAL REHEARSAL?

• ATHLETES: From Olympic champions to weekend warriors, athletes across the spectrum incorporate mental rehearsal into their training routines. Visualizing successful performances helps optimize physical execution.

• PERFORMING ARTISTS: Musicians, actors and dancers utilize mental rehearsal to perfect their craft. Visualizing a flawless performance contributes to a more confident and captivating onstage presence, absent of any unwanted jitters or stage fright.

• BUSINESS PROFESSIONALS: Executives and entrepreneurs employ mental rehearsal to prepare for presentations, negotiations and highstakes decisions. It enhances their ability to navigate complex scenarios with clarity and confidence.

• STUDENTS AND EDUCATORS: In the realm of education, both students and educators leverage mental rehearsal to enhance learning outcomes. Visualizing success in academic pursuits contributes to improved performance.

• ANYONE, ANYWHERE: While there are some more obvious scenarios to apply mental rehearsal techniques, the exercise can be applied in any context or setting. Apply these guiding principles to help achieve your goals and strive to become the best version of yourself.

Community

Calendar

MARCH/APRIL 2024

RECURRING EVENTS

Haile Farmers Market - Free

8:30 a.m. - Noon | Haile Plantation hailefarmersmarket.com

Head out to Haile to enjoy fresh, local produce, meats, honey, oils and more!

This event repeats every Saturday

Grove Street Farmers Market - Free

4 p.m. - 7 p.m.

Cypress & Grove Brewing Co. grovestreetfarmersmarket.com

Check out authentic items like farm fresh eggs, organic vegetables, free-range beef and artisan crafted products.

This event repeats every Monday

Mindful Muscles Class

10 a.m. - 11 a.m. | Heart Mind Healing heartmindgnv.com

Connect with your body through breath and movement to reduce stress and improve strength.

This event repeats every Wednesday

Depot Park Parkrun - Free

7:30 a.m. - 9 a.m. | Depot Park parkrun.us/depotpark

A free, weekly community 5k!

This event repeats every Saturday

Ranger-Led Tour at Devil’s Millhopper

10 a.m. - 11 a.m. | Devils Millhopper Geological State Park visitgainesville.com

Learn about Devil’s Millhopper Geological State Park on this ranger-led tour.

This event repeats every Saturday

Living History Saturday

9 a.m. - 3 p.m.

Morningside Nature Center facebook.com/events

Interact with costumed staff and volunteers as they act out a day on a small farm in 1870!

This event repeats the first Saturday of each month

Jazz on the Green

7 p.m. - 9 p.m.

Celebration Pointe celebrationpointe.com

Sit outdoors and enjoy live music, food, and drinks & more.

This event repeats the second Saturday of each month

Saturday, March 2

Lyrics for Life: A Night of Making Music Matter

7 p.m. doors open | 8 p.m. show begins Curtis M. Phillips Center | lyricsforlife.org

This intimate concert event supports Stop Children's Cancer, Florida Cancer Specialists Foundation and other charities to help fight children's cancer. There will also be a silent auction featuring items from the music industries biggest names.

Saturday, March 2 - Sunday, March 3

Thornebrook Spring Arts Festival

10 a.m. - 5 p.m.

Shoppes At Thornebrook facebook.com/events

This festival will have vendors, live music and display pieces from your favorite artists including paintings, sculptures, photography, glass works, wood carvings and more.

Saturday, March 9

GROW HUB Spring Pop Up Shops

9 a.m. - 3 p.m.

GROW HUB Plant Nursery grow-hub.org/events

This free outdoor event will have pop up shops with local vendors, a selection of plants and art, live music, food and kids activities.

Friday, March 17

SAINT PATRICK'S DAY

Saturday, March 23

Annual Mid-Century Modern Home Tour

11 a.m. - 5 p.m. | Gainesville Garden Club facebook.com/events

This event showcases some of the best designed homes in Gainesville built from 1945 to 1975. There will also be food trucks, a swag shop and more!

Community

Saturday, March 30

Spring Outdoor Market

Williston Horseman’s Park

10 a.m. - 2 p.m. | wildbboutique.net

Say goodbye to winter and hello to warmer weather at the Spring Outdoor Market! There will be over 85+ vendors, food trucks and more.

Saturday, March 30

Dance Alive Champagne Gala

5:30 - 11 p.m.

Legacy Park Multipurpose Center champagnegala.org

Come to this fundraiser for dining, dancing, a silent auction, Dance Alive dancers and celebrity stars.

Sunday, March 31

EASTER

Saturday, April 6

UF Bike Rodeo Safety and Health Fair

9 a.m. - 1 p.m.

UF Health Professional Park calendar.hr.ufl.edu

Learn how to ensure your child’s safety this summer with UF Health Shands Children’s Hospital and UFPD. Enjoy prizes, kids games and more!

Sunday, April 9

Gator Clot Trot

8 a.m. | Santa Fe College secure.qgiv.com/ event/13thannualgatorclottrot

Come run the Gator Clot Trot 5K race to raise funds and awareness for bleeding disorders.

Saturday, April 6

Annual Newberry Main Street Spring Festival

9 a.m. - 4 p.m. | Newberry Historic District facebook.com/events

Welcome spring at the annual Newberry Main Street Spring Festival! There will be food trucks, a live band, over 170 vendors, a family fun zone and more!

Saturday, April 6 - Sunday, April 7

Old Florida Celebration of the Arts

10 a.m. - 4 p.m. | Historic Second Street cedarkeyartsfestival.com

This fine arts and crafts festival has been named one of the Top Art Small Town Fairs in America and welcomes 100 fine artists and craftsmen and around 18,000 visitors annually!

Sunday, April 7

One Decanting Evening: A Tasting Experience

3 - 6 p.m. | Valley View rmhcncf.org

This event supports the Ronald McDonald House Charities of North Central Florida. You will be able to taste a variety of wines and enjoy food while raising money for families with critically ill children.

Saturday, April 13

GROW HUB Spring Pop Up Shops

9 a.m. - 3 p.m.

GROW HUB Plant Nursery grow-hub.org/events

This free outdoor event will have pop up shops with local vendors, a selection of plants and art, live music, food and kids activities.

Saturday, April 13

Orange & Blue Spring Football Game

1 - 4 p.m. | floridagators.com

Ben Hill Griffin Stadium

Attention Gator fans! Enjoy free football at the Orange & Blue Spring Football Game at Ben Hill Griffin Stadium.

Saturday, April 13 - Sunday, April 14

52nd Annual Santa Fe College Spring Arts Festival

10 a.m. - 4 p.m. | Santa Fe College sfcollege.edu/spring-arts

The historic Spring Arts Festival will be hosted at the main campus of Santa Fe college and highlight diverse regional and local visual artists, student performances and independent businesses.

Thursday, April 18

GCM Food Fest

5:30 - 9:30 p.m. | Celebration Pointe eventbrite.com

Enjoy food from some of the best restaurants in Gainesville, live music and games for the whole family!

Friday, April 26

24th Annual Mary Wise Scramble for Pace

Time: TBD

Mark Bostick Golf Course pacecenter.org

Help support and provide girls and young women a better future at this annual Pace Center for Girls golf scramble.

Saturday, April 13

Saturday, April 27

Tyler’s Hope for a Dystonia Cure Crawfish Boil

2 - 8 p.m. | Momentum Labs tylershope.org

Support Tyler’s Hope for a Dystonia Cure by attending this year’s crawfish boil.

Monday, April 22 EARTH DAY

Sunday, April 28

Spring GLAM Craft Show

Noon - 5 p.m.

Cypress & Grove Brewing Company glamcraftshow.com

The Spring GLAM Craft Show offers a fresh shopping experience with local vendors that create unique, handmade items.

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