Wellness360 May/June 2019

May/June 2019 • Volume 4 • Issue 1 wellness360magazine.com

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DETOURWORTHY

ATTRACTIONS

THE FANNY

PACK

EMBRACE YOUR

WANDERLUST LOCAL TRAVELERS SHARE THEIR ADVENTURES

COMEBACK

FLYING

FEARLESSLY

WELLNESS360 | MAY/JUNE 2019

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WELLNESS360 | MAY/JUNE 2019

™

PUBLISHER & EDITOR-IN-CHIEF

Nicole Irving

ASSISTANT EDITOR

Renee Castro

GRAPHIC DESIGNERS VICE PRESIDENT OF SALES

Megan Sapelak, Grace Downey Shane Irving

ACCOUNT EXECUTIVE

April Tisher

EXECUTIVE ASSISTANT

Sayeh Farah

EVENT PHOTOGRAPHER EDITORIAL INTERNS MAKEUP ARTIST CONTRIBUTING WRITERS

MAILING ADDRESS

Kara Winslow Taylor McLamb, Amanda Roland, Isabella Sorresso Kara Winslow Renee Castro, Georgina Chong-You, Selena Garrison, Nicole Irving, Taylor McLamb, Chris Pregony, Amanda Roland, Isabella Sorresso, Ted Spiker, Caroline Strogis, Tracy Wright

PHYSICAL ADDRESS

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

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

Wellness360 is published by Irving Publications, LLC. © 2019 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 | MAY/JUNE 2019

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POINTING YOU IN THE RIGHT DIRECTION

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WELLNESS360 | MAY/JUNE 2019

Folds, Walker & Maltby, LLC is a full-service civil law firm serving the legal needs of individuals, families and businesses. We are proud of our new name, but we have the same goal of fostering a firm culture based on traditional professional values. The Partners share the common vision of growing the practice where integrity, hard work, personalized service and excellence define success for our clients and the firm.

OUR FIRM: Allison E. Folds † S. Scott Walker ‡ Richard B. Maltby, LL.M. #* L. Alison Walker Norman S. Bledsoe A. Derek Folds Andrea M. True David W. Wagner, Of Counsel Clay Martin, Of Counsel Scott L. Whitaker, Senior Counsel † CERTIFIED FAMILY & CIRCUIT CIVIL MEDIATOR ‡ CERTIFIED FAMILY MEDIATOR # LL.M. IN TAXATION * ALSO ADMITTED IN MISSOURI AND ILLINOIS

MAY/JUNE 2019

EPCOT PHOTO COURTESY OF WALT DISNEY WORLD RESORT

41 features 41 Theme-Park-Goer By Day, World Traveler By Night 48 Local Travelers and Their Adventures 58 Six Detour-Worthy Attractions to Enhance Your Vacation 62 Beyond Gainesville

CONNECT WITH US /wellness360magazine ON THE COVER

Check out page 58 for six detour-worthy attractions to enhance your vacation!

Cover photo by Dino Reichmuth

@wellness360mag @wellness360mag /wellness360mag WELLNESS360 | MAY/JUNE 2019

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MAY/JUNE 2019

in every issue HEALTH

46 Your Guide to the Globe

10 Vaction Planning and Your

ASK THE EXPERT

12 The Journey of a Germ 14 The Truth Behind the Fizzle 16 Everything You Need to Know

52 Ask the Flight Attendant

18 Collagen: The New Fountain

54 Say Bon Voyage to Your

16

Guide to Overseas Travel

About Crystal-Infused Water of Youth

FITNESS 20 Better Together: The Benefits

of Group Fitness

22 The Groove is in the Heart 24 Ted Talks: Rocky Road

STYLE + GEAR 26 The Return of the Fanny Pack 28 Travel Gear for

30

Every Adventure

NUTRITION 30 Spice, Spice Baby 32 Easy Snacks for the

Healthy Traveler

34 Dinner Date with Culture 36 The Green Spear: Asparagus

and Its Benefits

FINANCE 38 Wanderlust on Any Budget

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WELLNESS360 | MAY/JUNE 2019

LIFESTYLE 44 Tips for Keeping Your

Home Safe on Vacation

MIND MATTERS

Fear of Flying

56 Out of the Office

COMMUNITY 64 We Tried It! 66 Calendar

60 SPOTLIGHT360: Meet Brett Douglas

You may know him as a radio show host but after hours, Brett completes a 5K every single day!

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Editor's Note

"to travel is to live"

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I truly think there is nothing more wonderful (except my children of course) than getting on a plane, falling asleep and magically waking up in a new state, city or country. I can say the same for boarding a cruise ship or even packing the car for a long trip. Traveling and exploring the world beyond what you know opens the door for so many wonderful things.

Although the reasons and destinations for my travels through the years have changed like the wind, the one thing that has remained constant is that I have shared these unforgettable adventures with the most amazing people in my life. These moments and whom I have shared them with are a reason that I am who I am today, the memories of our adventures will always be very dear to me.

I have been blessed that in my short 42 years I have been able to travel to some amazing places. I have skied in the powder snow of Breckenridge and I have dipped my toes into the Pacific, the Atlantic and the Gulf of Mexico. I have traveled by plane, boat, train, bus and automobile. I swam with sharks in the Keys (not voluntarily) and I have climbed the Arc de Triomphe in Paris, I have seen shows on Broadway, I have sipped wine in Napa and I have gone diamond digging with my boys in Arkansas. I saw where Anne Frank lived in Amsterdam, Princess Diana’s memorial in France and I have caught a glimpse of Mona Lisa herself in the Louvre Museum. I had chocolate in an airport in Belgium, margaritas in Mexico, deep-dish pizza in Chicago and broke bread with my siblings in Boston. I took my first Uber ride in Dallas and my first RV trip to Connecticut. I saw a Cirque Du Soleil show in Vegas and the Dixie Chicks in Tampa. I was the matron of honor at my best friend’s wedding in the Bahamas, a guest at a beautiful exchange of vows in Jamaica and a newlywed on a cruise to Puerto Rico and St. Thomas. I waved to the Statue of Liberty herself, had coffee at Tiffany’s, a cannoli in Little Italy and saw the twin towers almost every summer growing up. And, I was blessed to see the Notre Dame cathedral just as it was meant to be almost 19 years ago, before the tragic fire that destroyed part of it just this past month.

So, I challenge you to create your own memories with your friends and family this summer and explore the world that is just outside your door!

WELLNESS360 | MAY/JUNE 2019

“To travel is to live” – Hans Christian Andersen

Nicole Irving, Publisher, EIC nbirving@irvingpublications.com

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Health

Vacation Planning and Your Guide to Overseas Travel

BY GEORGINA CHONG-YOU

If you are planning to travel overseas whether it is for business, pleasure or charity, you always do everything you need to do to be fully prepared. The animals get boarded, the house alarm gets set, bills are paid, clothes are packed, and now, you’re all ready to leave on your trip of a lifetime. Yet, there is one thing we often forget—a quick check of what our destination requires us to have, just to enter!

• The Centers for Disease Control wwwnc.cdc.gov/travel/destinations/list/ • U.S. Department of Health and Human Services www.vaccines.gov/who_and_when/travel.

The U.S. Department of Health and Human Services website lists general information about vaccines and requirements for travelers.

The vaccines you do get before traveling will depend on a few things, including:

WHERE YOU PLAN TO TRAVEL.

Some countries require proof of vaccination for certain diseases, like yellow fever or polio. And traveling in developing countries and rural areas may bring you into contact with more diseases, which means you might need more vaccines before you visit.

YOUR HEALTH.

If you’re pregnant or have an ongoing illness or weakened immune system, you may need additional vaccines.

THE VACCINATIONS YOU’VE ALREADY HAD.

It’s important to be up-to-date on your routine vaccinations. While diseases like measles are rare in the United States, they are more common in other countries.

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WELLNESS360 | MAY/JUNE 2019

After learning about your travel requirements, there is a direct link from their site to the website for the Centers of Disease Control. This link then takes you to the “Traveler’s Health” section of the CDC site. This navigation is a breeze because all you have to do is select the country you are traveling to and it will pull up a list of required and necessary vaccinations for that particular destination, as well as recommended medicines you can bring along when you travel. A common vaccine mentioned is the MMR (mumps, measles, rubella) vaccine and the Hepatitis A vaccine.

It is important to note that it takes the body a certain amount of time (or doses) before a vaccine kicks in. So, be sure to get vaccinated at least 4-6 weeks before travelling. In addition, when you are looking for a local place to get vaccinated, start at your county’s health department or a local clinic travel clinic.

Enjoying all that a new country has to offer is the best way to experience life. However, remember to do so knowing that your health is key. Get your necessary vaccinations and travel with peace of mind. * The CDC suggests asking your doctor what vaccines and medicines you need based on where you are going, how long you are staying, what you will be doing and if you are traveling from a country other than the US.

VACCINE GRAPHIC BY FREEPIK.COM

Depending on what country you are visiting, there are a certain set of required vaccinations you need before you take flight. Your best sources for this information are in two places:

Remember to pack medicine/ vaccinations in your carry-on, NOT checked luggage!

Health

THE CARIBBEAN

x

x

THE UK

x

x

COLOMBIA

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x

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x

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SOUTH AFRICA

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x

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EGYPT

x

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x

ETHIOPIA

x

x

x

x

x

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x

BRAZIL

x

x

x

x

x

x

x

x

ECUADOR

x

x

x

x

x

x

x

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CHINA

x

x

x

x

x

x

x

JAPAN

x

x

x

x

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GREECE

x

x

x

x

x

KENYA

x

x

x

GITI S

MEN IN

TI NE

VAC C.

x

ROU

POL IO

REA

CHL O

FEV ER OW YEL L

RAB IES

IA MAL AR

DESTINATION

MEA SLE S HEP ATIT IS A HEP ATIT IS B TYP HOI D

TRAVEL VACCINATION GUIDE

x x

x

x

x x x

x

x

x

x

x

x

x

x

x

x

x

x

x

* At time of print this list was up-to-date. It may have changed since then. Always cross reference vaccine requirements with doctors.

WELLNESS360 | MAY/JUNE 2019

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WELLNESS360 | MAY/JUNE 2019

Health

The Journey of a Germ:

How Sickness & Disease Travels

BY TRACY WRIGHT | ILLUSTRATION BY GRACE DOWNEY

“I’m always ready to travel, though my trips are never planned…it was time to hit the road when Robert sneezed in his hand. So here comes his old buddy Bill, his handshake was so firm; I climbed aboard his hand and went on the journey of a germ.”

A QUARTER OF PUBLIC SOAP DISPENSING STATIONS WERE FOUND TO HAVE FECAL MATTER ON THEM

These verses of a children’s song are from the popular PBS kids show “Sid the Science Kid,” educating children on the portability of germs in our society. For example, you pull into the gas station and do something you’ve done countless times before—grab the handle to pump gas into your car. The problem is, after you’re done, whatever you touch is now exposed to germs, whether that be the door handle, your keys or steering wheel.

and can stay in the air for up to 10 minutes, getting into ventilation systems and infecting those in the area.

Seventy-one percent of all gas pumps contain the presence of bacteria, yeast and mold cells, according to a University of Arizona study that tested high traffic surfaces in major cities across the country.

Experts agree that frequent hand-washing can help to solve these issues, however, that does not stop you from breathing in infectious droplets that are released when someone coughs or sneezes into the air. Making sure to cough or sneeze into your sleeve has been found more effective in protecting others against germs. Use tissues frequently but dispose of used tissues immediately, and frequently wash hands with soap and water followed by air drying or using a single use towel.

Besides the gas station, the study found that ATM machines, mailbox handles, and escalator rails were the most common areas where the direct transfer of bacteria, viruses or other germs could happen.

Bathroom door handles are also high carriers of germs, and about a quarter of public soap dispensing stations were found to have fecal matter on them.

A common carrier of germs today can be found in the everyday smart phone which often contains bacteria like staph (which can lead to skin infections), salmonella (serious stomach illness) and pseudomonas (eye infections).

Most cold and flu viruses are spread because people touch surfaces and then touch their faces, other objects and other people. Shaking hands and sharing cups and utensils with an infected person can also lead to cold, flu or norovirus—the most common cause of diarrhea.

A human being holds about half a liter of fluid in their lungs. When someone sneezes, they spray as much as a water bottle's worth of mucus into the air, with droplets traveling up to 114 miles per hour at a distance anywhere between six to 25 feet. Droplets travel upward

The spreading of germs is inevitable, but people can take steps to prevent the spread of disease. Avoiding touching of hands and face is a good way to avoid illness. An annual flu vaccination can help to prevent or at least minimize effect of the flu.

Disinfect hard surfaces in the home like tables, desks and doorknobs, but don’t forget surfaces like computers, textbooks, pencils, game controllers and more. If the items cannot be disinfected, make sure to wash your hands after touching them. Clean your smartphone or tablet with either a microfiber cloth or cotton swab and a mix of water and rubbing alcohol to get rid of germs. Do not spray any device directly.

Practicing healthy personal and home habits can help to prevent illness as well. A healthy diet, drinking plenty of water, and moderate exercise can help to maintain a strong immune system. Getting more sleep helps your immune system and can decrease the likelihood that you will get sick.

Finally, if you are infected by that germ, your coworkers will thank you if you choose to stay home and not spread the illness to others.

WELLNESS360 | MAY/JUNE 2019

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Health

The Truth Behind the Fizzle: Dangers of Diet Soda

BY CAROLINE STROGIS

Diet soda, known for its crisp and sugary taste, has been around for a long time; targeting people who are looking to enjoy a sweet drink without maxing out their daily calorie intake. It is a product of the diet and weight-loss industry that is worth $66 billion and aiming for consumers who want to change their body composition. Choosing diet over regular soda is definitely appealing to those looking to reduce their sugar and/or calorie intake, but at what cost?

Although seemingly less harmful, the health effects of diet drinks and artificial sweeteners are controversial.

Essentially a mixture of carbonated water, artificial sweeteners, acids and additives, diet soda has no nutritional value and can negatively affect health over time.

According to a study done by the University of Minnesota, excess consumption of diet soda is linked with a 36% increased risk of metabolic syndrome. Metabolic syndrome includes conditions such as high blood pressure, elevated glucose levels and raised cholesterol. All of which increase risk for heart disease, stroke and diabetes.

A study of over 81,000 women found that women who drank two or more diet sodas a day were 31% more likely to have a clot-based stroke and 29% more likely to have heart disease. The chances increased in women ages 50-79, African-American women, and those with a body mass index (BMI) of 30 or greater.

According to CNN Health, the women who consumed more than two servings of diet soda and sugary beverages a day had a 63% increased risk of premature death, compared to those consuming less than one per month. Men who did the same study, had a 29% increased risk. Those who consumed moderate amounts experienced a dosage effect, the more beverages they drank, the greater the increased risk.

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WELLNESS360 | MAY/JUNE 2019

A study of over 81,000 women found that women who drank 2+

diet sodas

a day were 31% more likely to have a clot-based

stroke.

For those looking to lose weight, the American Heart Association claims that short-term use of low calorie and artificially sweetened drinks to replace sugary ones can be effective. Artificial sweeteners are 200-13,000 times sweeter than regular sugar, making them effective in curbing sugar cravings or satisfying the sweet tooth. Dr. Sanjay Gupta, chief medical correspondent for CNN, only advises this approach to those who find it difficult to make the immediate switch from sugary drinks to water.

Although all of this information may seem daunting, diet sodas and artificial sweeteners are safe when used in moderation, according to the FDA. The five FDA approved artificial sweeteners are aspartame, saccharin and sucralose, the sweeteners most commonly found in diet soda.

According to Katherine Zeratsky, R.D., L.D., the artificial sweeteners and other chemicals commonly used in diet soda are safe for most people when consumed in reasonable amounts.

When deciding what to put in your body, there are always pros and cons to consider.

Knowing the risks associated, consumers choosing to make diet soda a part of a balanced diet is not necessarily harmful.

Low calorie and diet drinks can be effective in reducing caloric intake, if they are not relied on heavily. Just like anything in your diet, an occasional diet soda has little effect on the average healthy individual, the negative health risks maybe be greater in certain populations, and overall risks are increased with greater consumption.

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Health

Everything You Need to Know About

Crystal-Infused Water

BY ISABELLA SORRESSO

Whether you’re into crystals or not, you’ve probably seen the increase in popularity of them all over the internet. There’s supposedly a crystal for everything and each of them has their own energy and healing property.

While healing crystals have been around for ages, putting crystals in water is the newest crystal trend you need to know about. Step aside lemon-infused water, and make way for crystal water, also known as “crystal elixir.”

If you wanted to try crystal elixir at home, there are a few ways to go about it and a few things to consider before diving in. First off, SpiritualityHealth.com recommends using a glass container to make crystal-infused water. Some brands are even selling glass water bottles specifically made to hold your crystals. They’re equally beautiful as they are expensive, at $80+ for some bottles.

They also recommend for you to pick out a crystal to infuse in your water based on what type of energy you want from your crystal that day. For example, you may use citrine for a boost of positivity and joy, or amethyst to relax and soothe your body and mind.

However, it’s recommended to do research before picking a crystal. Not all of them are safe to use in your drinking water.

Some crystals, like ruby and alexandrite, can contain toxins like copper and aluminum, which should not be consumed. It’s also important to look out for how different crystals hold up in water over time.

Depending on their composition, soaking in water could cause them to rust, break apart or even dissolve.

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WELLNESS360 | MAY/JUNE 2019

Once you pick a crystal you’re sure won’t have any mishaps in the water, be sure to wash it thoroughly so that no dirt or grime is left before putting it in your water bottle.

If you’re still skeptical about putting crystals in your water bottle or glass container, SpiritualityHealth.com also suggests that you can place your crystals directly next to the container for an indirect way to infuse the crystal’s energy.

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But why should you infuse your water with crystals? According to the website for clean beauty brand, From Molly With Love, “crystal-infused water is an excellent all-natural elixir to help our bodies feel spiritually at peace and strong.”

Molly Beane, founder of From Molly With Love, said that in 2016 she learned about energy, reiki and crystals and became a Reiki master soon after.

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“Reiki is a healing technique where a certified practitioner channels energy into another person, themselves, animals, or objects,” Beane said.

Now, she drinks about one pitcher of crystal elixir per week, as well as uses it to water her plants.

“I am not a medical professional, so I try to be conservative when talking about the benefits, Beane said. “That said, I feel calmer, higher-energy, and more spiritually strong when I use/consume crystal-infused water. It's easy to do and it gives you an opportunity to give your body a dose of good energy/vibes.” *These crystal-infused water bottles nor their DIY counter parts do not claim to detoxify or heal any physical attributes.

If you have any physical pains or injuries, please consult your physician for treatment recommendations and/or before use.

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Health

Collagen, The New Fountain of Youth

BY ISABELLA SORRESSO

Alongside kombucha and the keto diet, another popular health trend right now is the addition of collagen to your daily routine and diet. Whether it’s for beauty products, losing weight or helping with joints, collagen is trending everywhere right now.

According to MedicalNewsToday, collagen is a fibrous protein that makes up one-third of the protein in the human body. These collagen molecules lock together and create strong, supportive structures which keeps our skin flexible and firm. Unfortunately, the production of collagen decreases as we get older so our skin doesn’t have the same elasticity it had when we were younger. But, collagen supplements may be able to help erase the fear that our young skin is going away.

Adding additional collagen to your diet is easier than you may think. Collagen is naturally found in many foods such as fish, kale, sweet potatoes and garlic, making it easy to add to your diet and daily routine.

FOODS WITH COLLAGEN GARLIC FISH KALE SWEET POTATOES

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WELLNESS360 | MAY/JUNE 2019

In addition, collagen supplements can be found in the form of drinks, pills, powders and even hiding in your skincare products to give them your skin a little boost.

A 2011 study from the Cold Spring Harbor Perspectives in Biology, states that there are 28 different types of collagen that have been identified so far; but Type I, Type II and Type III are the ones you’ll most likely find in your collagen supplements. Type I is most important to the skin, organs and bones, Type II is most important to cartilage, and Type III is most important to reticulate, which makes up the fibers in connective tissue. So, what does that mean for you and your precious skin?

Taking Type I collagen supplements has been called the “fountain of youth,” because it helps to reduce the appearance of wrinkles and promote healthy, glowing skin. Because of this, collagen moisturizers, face masks and serums have taken over the beauty section shelves.

For those who aren’t a fan of putting on moisturizer three times a day, or want to see a change right away, there’s some good news. The most immediate and noticeable changes from adding more collagen into your diet is improved skin and nails, but there could also be some major changes happening below the surface.

One of the most heavily researched being joint pain. According to a 2009 study published in the International Journal of Medical Sciences, Type II collagen supplements were able to reduce arthritis pain and symptoms after just a few months of usage. Which is pretty impressive if you think about the benefits of adding a little extra garlic in your meals or simply taking a supplement.

Proper skincare is a crucial part to a long lasting and healthy life. After all, our skin is the barrier between our bodies and infection because the amount of moisture in our skin helps to block it off. With the right treatment, your skin may be able to help you fight off infection while looking young and vibrant at the same time! *Please consult your physician if you think that collagen supplements could be beneficial to you before changing your current regimen.

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19

Fitness

Want to get in shape and not break the bank?

Group fitness classes may be for you!

Better Together:

The Benefits of Group Fitness

BY CHRIS PREGONY

Let’s face it, when it comes to working out we could all use some motivation. Being accountable to yourself only gets you so far. Adherence to a program becomes so much easier when it involves others. Getting a personal trainer is a great way to stay motivated and get the guidance needed to achieve your fitness goals. The problem that most people have with getting a trainer is that it costs too much money. That’s where the concept of group fitness comes in to play. Group fitness is nothing new, but it got a makeover in the past 10 years. The group fitness trend is growing in popularity for a multitude of reasons.

PEOPLE FIND IT MUCH MORE MOTIVATING TO WORK OUT IN A GROUP SETTING

Participants in group classes tend to work harder than they would by themselves.

This helps you maximize your workouts.

Knowing that you have a time to go to a class will help you work it in to your schedule so that it becomes routine. Having friends or colleagues in the class will help hold you accountable to attend class.

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WELLNESS360 | MAY/JUNE 2019

IT IS MUCH MORE AFFORDABLE THAN PERSONAL TRAINING

Most gyms offer group classes as part of their membership. If you already have a membership, this is a resource that you should definitely use. If you don’t have a membership to a gym, there are several places that specialize in group training. Most classes now feature a heart rate monitoring system that gives instant feedback on a big screen. You can see how hard you've worked and how many calories you are burning, as well

as your classmates. This provides a huge incentive for participants to work at their full potential. Memberships to these types of establishments will cost more than a traditional gym membership, but far less than personal training.

IT IS LED BY A FITNESS PROFESSIONAL

Although it seems simple, exercise is quite complex. Having a professional design and implement a routine can pay dividends.

Not only can they push you to your limits, they can also ensure that you don’t get hurt.

There are tons of different classes to choose from.

From yoga and Pilates to CrossFit and spin.

Whether you are trying to relax and stretch or set a personal clean and jerk record you can find a group fitness class that fits your needs.

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21

Fitness

The Groove is in the Heart!

BY CHRIS PREGONY

What if I told you that you could improve nearly every aspect of your life in just 30 minutes every day? Some people may be intrigued, while others are lost at the every day part. Know this, we were made to move. The multitude of medical issues that plague humankind in this modern era comes mostly from the lack of movement. We all know that the gym can be an intimidating place, a place where people who are already in shape tend to go. This leaves the mass majority of people feeling hopeless when it comes to exercise. One of the most simple and effective ways you can exercise is to work the cardiovascular system. Running, walking, biking, swimming, or just about any form of movement that elevates the heart rate can have innumerable benefits to your body as well as your mind.

WHAT CAN IT DO FOR ME?

In a nutshell, cardiovascular exercise works your heart and lungs. Chronic adaptations can be seen in as little as three weeks! Your heart will become more efficient. This means that it will pump more blood with less effort. In just a few short weeks of training, your blood pressure will be reduced.

Your body will start to increase its lipid metabolism, this means that it will get better at using fat as a fuel source.

Insulin levels are better maintained, reducing the chance of Type II diabetes. All of this just by getting out and walking! To get the benefits of cardiovascular activity you don’t need to push yourself to your limits, just a brisk walk can elicit many of the aforementioned benefits.

With all the wonderful things that cardio can do for you physiologically, we tend to forget what it can do for your mind.

Cardio has been shown to reduce anxiety and depression. It can elevate mood as well as improve self-worth. Activities such as running or biking can be extremely social.

Once you feel comfortable with running or biking you should sign up for a race or join a group. In a book called “Tribe”

by Sebastian Junger, he says that humans

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have three basic needs. They need to feel competent in what they do, authentic in their lives and feel connected to others.

Joining a running or biking group can knock out all three of these needs and contribute to a sense of belonging and comradery that many of us neglect.

WHERE DO I START?

Get outside! As I mentioned earlier, we were meant to move. We were also meant to be outside. Many of us spend most of our lives indoors. It's amazing what just 30 minutes outside can do to our mental state.

Start small; get out and walk for 10 minutes.

Gradually increase your time and distance.

For me, I really enjoy biking, trail biking in particular. Most of my rides all start out the same way. I start with about 1 million things on my mind. Within 30 minutes, I cut it down to about 10 things. I keep riding until the only thing I can think about is what I am doing in that moment. That’s how I know I have had a successful ride. All the trials and tribulations of life melt away and I am left with nothing but the next breath. This

does so much for my mental state. It makes me a better husband, father, employee and person in general.

It all starts with taking that first step toward being the best version of yourself. So, lets get moving and use our bodies they way they were meant to be!

To get the benefits of cardiovascular activity you don’t need to push yourself to your limits, just a brisk walk can elicit many of the aforementioned benefits.

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23

Fitness

Rocky Road

BY TED SPIKER

TED TALKS THE HUMOROUS SIDE OF HEALTH

For so long, I always believed that “healthy” and “travel” went together about as well as chocolate and toothpaste. After all, where’s the fun if you can’t have the pizza and wine carafe(s) in Italy, the paella in Spain, or the Wawa treats while grinding through a road trip?

Yes, we travel for all kinds of reasons—to see new sights, to experience unique moments, to meet old friends and family and to get away from the rigors and rhythms of our day-to-day life.

And some of those trips can be very active (“OMG! I walked 30,000 steps today!”).

But the reality—for me, anyway—is that travel always derails me from my routine. Yes, I can blame the temptation of gelato stands and food trucks and cultural delicacies that, I feel, are my obligation to try.

I mean, it would be just plain rude to turn down a shot of post-dinner Mastika in Greece? (Confession: It was more than just one shot of the

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WELLNESS360 | MAY/JUNE 2019

liqueur, which tasted like a clean, cool combination of cucumber and vanilla. And by more than one, I don’t mean two.)

what I want to without having it take me off-track.

So for now, I’ll tape this plan of attack to my carry-on:

That’s why the traveling has always felt like a fork in the road when it comes to pursuing and maintaining good health. If you’re already in good health, then, heck, a few days of deviation is no problem. But if you’re a constant struggler, then you’re faced with a bombardment of dilemmas: Can I just relax and enjoy myself? How much should I try to stick to my regular plan and goals?

Where is the line between exploring new flavors and all-out gluttony?

SET THE TONE:

I wish I knew where the line was— and admittedly, that line is different for everybody. For me, I know that my decisions tend to snowball: If I decide that a foot-long hot dog from a sidewalk vendor feels right, then I’m that much closer to slurping up the tourist-size margarita soon after.

So as we approach prime travel season, maybe it’s time to develop a playbook of sorts—a way to enjoy

A morning workout—even if it’s light, even if it’s just 20 minutes— before I do anything else will make it more likely I’ll make better decisions and less likely I’ll start with the breakfast buffet.

PICK MY SPOTS:

Yes, I want to indulge and treat myself to new things. But maybe the play is to tell myself that I get one gluttonous decision a day*, rather than thinking “vacationing” means “every-freaking-thing.”

SHUT MY MOUTH:

Not just when it comes to familysized portions, but when it comes to worrying about all of this. After all, isn’t one of the purposes of traveling supposed to be about getting out of your routines? * Unless it involves Mastika.

Ted Spiker (@ProfSpiker) is the chair of the University of Florida department of journalism, as well as a health and fitness writer.

He is the author of DOWN SIZE, a book about the science and soul of weightloss and dieting.

This country road can take you home.

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25

Style + Gear

The Return of the

Fanny Pack!

Fila Peacoat Fanny Pack $24.95, Zumiez

BY RENEE CASTRO

They were popular in the 80s and then went away for many years. But, if you head out to an event, concert or theme park, you will probably see plenty of youngsters sporting a fanny, or what the trendier kids call them, hip packs.

Up your trendy level with some of our favorite fanny packs of 2019! There are dressy ones, sporty ones, fancy ones and colorful ones, the fanny pack options are endless!

Faux Leather Fanny Pack $17.90, Forever21

Bleached Linen Fanny Pack $17.95, Zumiez

Herschel Fifteen Hip Pack

Adidas Holographic Clear Belt Bag $35, Nordstrom

Patagonia Lightweight Travel Mini Hip Pack $29, Patagonia.com

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WELLNESS360 | MAY/JUNE 2019

PRODUCT PHOTOS COURTESY OF MANUFACTURERS.

$29.99, Herschel.com

WELLNESS360 | MAY/JUNE 2019

27

Style + Gear

Travel Gear for Every Adventure

BY RENEE CASTRO

Get ready for your next vacation or adventure with our favorite travel items. These must-have travel products are the perfect add-ons for any location around the world! Relax on the plane with an inflatable pillow, or drink from any body of water with your lifestraw. The opportunities are endless with these items! Treat yourself or treat your vacation loving friends!

PERSONAL ORGANIZER TOILETRY BAG, MEDIUM $29.95, Llbean.com

PHOTOS COURTESY OF MANUFACTURERS

NIKON Z7

From $3,399.95, Nikonusa.com

WRAP 4-IN-1 TRAVEL BLANKET $29.95, Travelrest.com

QUIETCOMFORT 35 WIRELESS HEADPHONES II $349.95, Bose.com

AWAY LUGGAGE

Prices Vary, Awaytravel.com

PACKING TIPS FOR YOUR

NEXT ADVENTURE Start with a packing list and write down what you know you cannot leave the house without.

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WELLNESS360 | MAY/JUNE 2019

Roll your clothes instead of folding them to optimize your luggage space.

Wrap the tops of your liquids with Saran wrap to stop your liquids from spilling in your luggage.

Bring small versions of your toiletries and restock on the road if you need to.

Style + Gear

LIFESTRAW

PHOTOS COURTESY OF MANUFACTURERS

$19.95, Lifestraw.com

PERSONALIZED SUN HAT $20, ModParty Etsy

GOPRO HERO 7

$399.99, Shop.gopro.com

THE ULTIMATE TRAVEL PILLOWINFLATABLE PILLOW

LIFESTRAW GO WATER BOTTLE

$29.95, Travelrest.com

$44.95, Lifestraw.com

ON THE FLY KIT

Price Varies, Patchology.com

Be aware of your airline's baggage-fee policy.

Pack your socks inside your shoes to give you some extra space.

Avoid packing unnecessary, "just in case" items.

Bring dryer sheets to keep your luggage smelling fresh

Leave extra space for the souvenirs you will bring home!

WELLNESS360 | MAY/JUNE 2019

29

Nutrition

Spice, Spice Baby!

How Spices Can Improve Your Meal AND Your Health

BY TAYLOR MCLAMB

If you’re hesitating about incorporating spices into your meal, we recommend watching the viral video of Oprah Winfrey reacting to bland chicken from her 2006 talk show, The Oprah Winfrey Show. Winfrey winces as she tastes Pillsbury bake-off winner Anna Ginsberg’s baked chicken and spinach stuffing, awkwardly smiling at the camera as she asks, “Did we add salt and pepper? I think we need salt and pepper.”

To help prevent an Oprah situation, adding a little flavor to your food can go a long way. You don’t have to be an awardwinning chef to transform an otherwise tasteless dish into a flavorful experience.

Hannah M. Stahmer, a registered dietician at the University of Florida, said one of the powerful things about spices is the scent and how it can provoke a memory of a time and place.“Cooking with different spices helps me to embrace the origin of the food I am making and helps me explore foods of different cultures,” said Stahmer.

Spices are accessible at your local grocery store, making them a versatile and easy tool to kick your meals up a notch. Plus, the health benefits of what certain spices can bring to your mind and body make experimenting with spices a win-win health and taste combo. Stahmer said that she feels good about using spices because most spices are powerful anti-oxidants that may help prevent cell damage due to the environment, aging and illness. “With the rise of auto-immune related diseases, it’s nice to know that some of the spices that make food taste and smell delicious may also help protect us from cell damage.”

Don’t know where to start? Here is a list of tasty spices with incredible health remedies: *Always consult your doctor before adding new spices to your diet.

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HIMALAYAN PINK SALT

If you’re up-to-date with all things trending, then you definitely know that Himalayan salt is the new must-add to every culinary dish. Not only can you use it to add a little extra flavor to your dish, Himalayan salt can also be used as a slab to serve food, it can be thrown in your bath for detox, or purify your air in the form of a rock. With its eyecatching pink hue, this salt can help increase hydration, help to reduce acid reflux and even improve your circulation!

ALLSPICE

CILANTRO

Adding some cilantro to your dish will sure make it burst with flavor. Sprinkling it on some tacos or adding it to guacamole will always “wow,” but the most amazing part is the added benefits you get from this common spice. This spice can quickly become essential as it can help reduce skin inflammation, regulate your blood pressure and even treat mouth ulcers.

If you dig around in your shelf you might come across allspice, which is mostly used during the holidays for a number of dishes. It is native to Mexico, Central America and the Caribbean islands, but it can benefit your health in many ways.

If you are subjected to gastrointestinal problems, sprinkling some allspice on your culinary dishes can help to relieve gas, abdominal pain and even indigestion.

CAYENNE PEPPER

If you’re a fan of spicy food, cayenne pepper is perfect for you.

Sprinkle some on your eggs in the morning to start your day off with a kick, or add it to flavor tacos and chili.

Not only is it delicious, but cayenne has been known to aid in cutting short cold symptoms (add some to your tea in the morning), it can prevent ulcers and relieve pain.

GINGER

CINNAMON

If you have a sweet tooth, cinnamon is perfect because it allows you to sweeten up your dishes without adding sugar. Add it to your oatmeal in the morning, sprinkle some in your smoothies or even mix it into your favorite black bean dish. According to a study done at the American Heart Association’s Arteriosclerosis, Thrombosis and Vascular Biology/ Peripheral Vascular Disease 2017 Scientific Sessions, cinnamon was linked to healthier blood levels of fat, sugar and insulin.

TURMERIC

Don’t be scared away from turmeric’s bright orange hue, this spice has become a trendy super-food for a reason. Turmeric contains curcumin, which according to a review in Advances in Experimental Medicine and Biology, has been shown to exhibit antioxidant, anti-inflammatory, antiviral, antibacterial, antifungal and anticancer activities. Add it to your tofu stir-fry, sprinkle some on popcorn or add it to curry dishes and salad dressings.

According to The New Whole Foods Encyclopedia, you can also add it to milk to help with protein digestion.

Ginger is usually thought of for primarily Asian cuisine, but it’s also delicious incorporated in fresh tea, smoothies, soups and baked goods.

Ginger has also been used for hundreds of years due to its astounding health benefits. Ginger has been known to help with digestion, nausea, cold and flu relief, cardiovascular health and inflammation.

WELLNESS360 | MAY/JUNE 2019

31

Nutrition EDAMAME

This nutrient-rich bean is a great travel snack that requires just a little prep. Boil the edamame for about five minutes until they are soft, then strain them into a bowl to cool.

You can season the edamame with salt, chili powder or whatever spice you want. After they are cool, make snack bags of these tasty bean pods for a protein boost. Just remember that this snack does have to be refrigerated.

MEAT JERKY

This snack is both healthy and delicious, but be sure to read the label if you want to stay clear of added sugars and excess sodium.

Jerky is a great traveling snack because it does not have to be refrigerated, and you can slip it into your hiking backpack without worry of extra weight because of its thin packaging. The health bonus is that the high amount of protein in jerky makes it a smart snack to take no matter where you’re traveling.

Easy Snacks for the Healthy Traveler

BY AMANDA ROLAND

With the summer finally here, we can start getting ready for those vacations we’ve been dreaming about all year. Long road trips, plane rides, mountain hikes and beach days can be full of adventure, but they also can make us exhausted –and hungry! While the cookies, chips and gummy bear isles can be the utmost tempting thing on the planet, getting the munchies while traveling can easily become healthier with these little fixes that will keep you full and fueled.

SMOOTHIES

Smoothies are packed with nutrients from fruits and veggies to keep you energized.

According to One Green Planet, an online health resource, athletes have found that adding smoothies to your diet can increase your energy, decrease recovery time and lead to fewer aches and pains. Smoothies will keep you full between meals and help you recover from any strenuous activities during your travels.

COCONUT CHIPS

These are a naturally sweet snack to crunch on. If you want to make them yourself, buy some sliced coconut, toss them in a light oil like coconut oil and then bake them until they are crispy. You can store your chips in little baggies and stick them in your purse or backpack for a quick treat.

HUMMUS AND VEGGIES

Hummus is full of protein, tastes great with veggies and is naturally gluten-free. You can buy hummus in single serving packets or make your own with chickpeas, tahini, lemon juice and garlic. Using veggies like celery and carrots as a vessel for this dip is a great way to avoid extra carbs and incorporate more veggies in your diet.

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SPARKLING WATER

It important to stay hydrated anytime you are traveling, but whenever you get a craving for something a little more flavorful, try some canned sparkling water. Brands like Spindrift sparkling water are flavored with real fruit, making them a much better alternative to sugary sodas, sweet tea or lemonade.

HOMEMADE TRAIL MIX

Trail mix is a no-brainer when it comes to traveling, but have you ever tried just making it yourself? Just gather together your favorite nuts, seeds and dried fruits, and try to avoid the temptation of adding things like chocolates or candies to your trail mix.

According to Consumer Reports, “While add-ins, from yogurt-coated raisins to wasabi peas, can be delicious, they displace the healthiest ingredients and don’t add many valuable nutrients themselves.”

+

When it comes to choosing healthy snacks for traveling, don’t take the easy way out. Try to avoid those cheesy snacks and sugary treats that are readily available at gas stations, rest stops or even airport terminals.

Instead, take an extra second and look for the non-processed, natural option. Munching on healthy snacks will have you feeling less hungry, healthier and prepared to tackle your next travel adventure!

(352) 380-0901 3545 SW 34th Street Gainesville, FL 32608 www.embersofflorida.com WELLNESS360 | MAY/JUNE 2019

33

Nutrition

[REGGAE SHACK CAFE]

BY RENEE CASTRO

Gainesville is a melting pot of people and their cultures. Many people have migrated to Gainesville in the years since the university has opened, and with it has come an array of cultural influences like foods, stores and so much more. Gainesville has so many restaurants that offer a range of culturally diverse foods. Here are our favorites to help you get started on uncovering Gainesville’s diversity through food!

BANGKOK SQUARE

This small family-owned restaurant serves authentic Thai food. The menu features a section labeled traditional thai dishes and has a meat selection of chicken, tofu, beef, shrimp, duck, scallops and more. Each meat is served with a traditional sauce from the curry section or sauteed section.

LOCATIONS:

SUSHI MATSURI

This quaint japanese style sushi bar screams authentic from the minute you walk in. You can order traditional japanese dishes like yakitori or oyako don. There is also a fresh sushi bar that you can sit at while the sushi chefs whip up your special roll.

LOCATION:

3418 SW Archer Rd Gainesville, FL 32608 (Moving to Butler Plaza West in June!)

FRANCESCA’S TRATTORIA

This locally owned and operated Italian restaurant has authentic food that is made from scratch each day. All of the pasta and their sauces are made homemade by the staff at their arrival each day. Guests can enjoy a variety of Italian dishes like eggplant rollatini, pasta e fagioli or lobster fra diavalo. Buon Appetito!

LOCATION: 4410 NW 25th Pl Gainesville, FL 32606 34

WELLNESS360 | MAY/JUNE 2019

6500 SW Archer Rd. Suite J Gainesville, FL 32608 8181 NW 38th Lane, Unit 100 Gainesville, FL 32606

BEQUE HOLIC

This restaurant offers an experience like no other. Dine in for a Korean barbecue with all you can eat meats that you cook yourself, right at your own table. The menu features a variety of Korean inspired meats like pork bulgogi, seasoned squid and even beef tongue.

LOCATION:

3812 W. Newberry Rd Gainesville, FL 32607

FOOD PHOTOS PROVIDED BY RESTAURANTS

Dinner Date With Culture

Nutrition LA TIENDA

This restaurant is an experience in itself.

A small market-style restaurant, where you can purchase products, groceries and even movies, this Mexican stop brings so much culture to life. Choose from authentic style tacos, burritos and tortas, or enhance your meal with nachos or taquitos. If you love spicy, Mexican, cheesy goodness, this restaurant is where you should be.

ALPIN BISTRO

LOCATION:

15 SW 2nd Street Gainesville, FL 32601

2204 SW 13th St. Gainesville, FL 32608

Europe meets Florida at this divine, small restaurant.

All of the cheeses and charcuteries are imports from various european terroirs. With a changing menu due to local and seasonal availabilities, a dinner at Alpin is unique at each visit. Wine, beer, chocolate and cheese lovers can indulge on their favorite foods in the comfort of their own hometown.

LOCATION:

FOOD PHOTOS PROVIDED BY RESTAURANTS; PHONE PHOTO BY FREEPIK.COM

REGGAE SHACK CAFE

This restaurant puts an emphasis on bringing the Jamiacan culture to Gainesville. The restaurant brings food, music, culture and more to every guest who walks through the doors. Each Jamaican-inspired dish embodies the food and culture, with options like coconut shrimp, beef patties, jerk chicken wings, rum cake and even more!

LOCAL FOODIES: MAKE SURE TO TAKE A PICTURE OF YOUR MEAL AND TAG THE RESTAURANT AND #LIVE360WELL ON SOCIAL MEDIA TO SHARE THE YUM!

LOCATION:

619 W University Ave Gainesville, FL 32601

GATOR SUYAKI

Come here if you are looking for a modern interpretation of classic chinese dishes and fresh ingredients. For those who are looking for classic chinese food, they can have the choice of several authentic dishes ranging from pickled bok choy fish fillet soup to roast duck or cumin lamb. For those who prefer an american-chinese entree, there is a section that offers americanized dishes like orange chicken and honey garlic chicken.

LOCATION:

3830 SW 13th St Gainesville, FL 32608

EMILIANO’S CAFE

In the heart of downtown, latin fusion meets Gainesville. The foods are inspired by the Caribbean, Spain and South America to make a hispanic-satisfying menu. The menu features a little bit from everywhere, if you are a hispanic food lover. Choose from the classic pinon, ropa vieja or mofongo de camarones, but make sure you pair it with a sangria or traditional mojito to leave you wanting more.

LOCATION: 7 SE 1st Ave, Gainesville FL 32601

[EMILIANO'S CAFE]

WELLNESS360 | MAY/JUNE 2019

35

Nutrition

The Green Spear:

Asparagus and Its Benefits

BY TAYLOR MCLAMB

Asparagus is back! Head to your local grocery store or farmer’s market and pick up a stalk or two while they’re at their prime. This savory, highly nutritious vegetable is the perfect addition to any meal. Not only can asparagus provide multiple health benefits, it’s the perfect blank canvas when cooking, as it absorbs whatever spices you’re using.

Food not only keeps our internal fire burning, it’s the perfect medicine to replenish our bodies.

In just half a cup of cooked asparagus, you get 2.2 grams of protein and 1.8 grams of fiber, which is essential for good digestive health. According to The Ohio State University, asparagus contains inulin, which is a dietary fiber associated with improved digestion. Asparagus is incredibly versatile and can be cooked in variety of ways.

You can boil asparagus, grill, steam, roast, or sauté it. Pair asparagus with your favorite source of protein, shrimp, chicken or tempeh, throw it into a salad or even a sandwich. If you’re pregnant, adding asparagus to your lunch can be incredibly beneficial. Asparagus contains folate, which is a nutrient that helps reduce the risk of neural tube defects during pregnancy.

The greener the asparagus, the fresher the stalk. Asparagus also contains the antioxidant glutathione, which according to an article in The Lancet journal, has been known to slow the aging process so that you can feel as vibrant as your new favorite vegetable. Thankfully, there are hundreds of different recipes you can experiment with to make your day a little greener.

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WELLNESS360 | MAY/JUNE 2019

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37

Finance

Wanderlust On Any Budget

BY APRIL TISHER AND RENEE CASTRO

We all want to get away sometimes, whether it’s taking a local trip just for the day, or flying across the world for a week. No matter what your budget is, there is a vacation for you!

$

$$

$$$

$$$$

$$$$$

0-50

50-100

100-500

500-1,000

1,000-5,000

SPEND THE DAY AT BLUE SPRINGS: GILCHRIST COUNTY, FL

$

Less than an hour drive from Gainesville lies the crystal blue water at Gilchrist Blue Springs State Park. The entry fee is only $4-6 per vehicle. There are pavilions available for picnics, concessions, restroom facilities and even camping if you want to stay longer. The crystal clear water and beach entry access is perfect for kids of all ages, and the large dive platform is a favorite to many! Hours of operation are 8 a.m. to sundown, 365 days a year.

INDULGE ON FRESH WINE: CLERMONT, FL

Located south of Gainesville, Lakeridge Winery & Vineyards offers a complimentary tour and wine tasting. The tours are held every half hour and begin with a small video on the growth of Florida's grapes through the winemaking process. During the tour your personal guide will show you the production area and the view of the breathtaking vineyards where the grapes are both grown and harvested. The tour of the winery and the wine tasting lasts about 45 minutes from start to finish. Lakeridge creates a number of wines from a sweet to full body dry and even dessert. Gainesville wine lovers only have to trek about an hour and a half for some pretty spectacular views and a free wine tasting. What more could you ask for?

ROAD TRIP TO ATLANTA, GA

Venture out of Gainesville and head four hours north. Downtown Atlanta is home to so many amazing things to ensure you'll never get bored. Purchase an Atlanta City Pass which is $76 per adult. The city pass includes Atlanta's most popular attractions like the Georgia Aquarium, the CNN Studio Tour, the World of Coca-Cola and more!

At the Georgia Aquarium, there are a number of things to experience like the dolphin, seal, sea lion or sea otter encounter, to the amazing Ocean Voyager where you can walk through an acrylic viewing window to see the gentle giants of the sea. After you experience the amazing attractions that the city pass has to offer, head over to SkyView Atlanta and view the beauty of the city through a large ferris wheel.

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$$

BRING THE FAMILY TO GREAT WOLF LODGE: LAGRANGE, GA

Get in the car for a five hour drive from Gainesville. There are several Great Wolf Lodge locations throughout the country, but this is the newest and closest location to North Central Florida. Room rates vary by room type and time of year, but for about $300-400 per night, a family of four can stay in a themed Wolf Den Suite. Included in your stay is all-day access to the indoor water park (kept at a temperature of 84 degrees year round). There are restaurants on-site as well so you don’t have to leave if you don't want to!

TAKE A LONG WEEKEND: DALLAS, TX

$$$

We now have direct flights from GNV to DFW on American Airlines, so why not take advantage of them and visit the Lonestar State? Varying flight dates and times will dictate fares, but on average they are between $300-400 round trip. What you do when you get there is up to you. Hotel room rates at the Hyatt Regency Dallas (a four-star property) will run you about $200 per night including taxes. If sports are your thing, you won’t be disappointed.

Take in an NBA Mavericks game or head to the famed AT&T Stadium in nearby Arlington for a Dallas Cowboys NFL game. If baseball is your game, Arlington is also home to the Texas Rangers at Globe Life Park. Not into sports? The Big D is also home to a wide variety of museums, the Design District, the Dallas Arts District dining and the Dallas Zoo.

$$ $$

HAVE AN ADVENTURE IN THE GALAPAGOS ISLANDS

You can comfortably spend 10 days hiking, snorkeling and swimming while experiencing the famed giant tortoises of the Galapagos Islands. This is a land, sea and air adventure spent island hopping, exploring volcanoes to kayaking bays. This tour is perfect for those who want to spend each night on dry land.

Flights from Gainesville will add $1,400 each roundtrip.

WEEKEND GETAWAY: THE DON CESAR, ST. PETE BEACH, FL Florida is home to some of the most beautiful beaches, and St. Pete Beach is one of them. The Don Cesar is an iconic 1920s hotel situated on the white sands of the gulf coast. Grab your spouse for a romantic weekend at the beach and wellness spa. A one-bedroom, bayside suite with a balcony will run you $750 a night, plus resort fees and taxes. On this vacation you can marvel at the pink facade while enjoying gourmet cuisine and spectacular sunsets.

BRING OUT YOUR PASSPORT AND HEAD TO PRAGUE, CZ Want to venture to Europe? Visit the capital city of the Czech Republic? Prague is known for its historic Old Town Square, Gothic churches, the famed pedestrian Charles Bridge and the Prague Castle. Flights from Gainesville will run upwards of $1,500 each, and rooms at the Prague Marriott Hotel (a fivestar property) has rates of $275 a night. Once there, Prague is a very walkable city with amazing local food. Don’t miss the Castle District sights, including the St. Vitus Cathedral and changing of the guard ceremony at the castle itself. The Christmas and Easter markets are also a treat if your timing is right.

BUCKET LIST TRIP: VIKING RIVER CRUISE IMPERIAL JEWELS OF CHINA-BEIJING TO SHANGHAI If Asia is on your list, and you have over 10K to

spend, this is the trip for you. A 14-day cruise along the Yangtze River will run upwards of $4,300 per person in addition to the airfare from Gainesville to Beijing around $900. You can relax once onboard your cruise, on your private veranda and luxury stateroom. Itinerary includes the Great Wall, TerraCotta Warriors and Three Gorges.

$$$ $$ So next time that you think you might not be able to afford a vacation, do some research and map out your budget plan.

You might just be surprised at what you can afford and the new things you can see and exeperience.

HAPPY TRAVELS! WELLNESS360 | MAY/JUNE 2019

39

Lubee Bat Conservancy 4TH ANNUAL

Schedule a grooming appointment TODAY!

In honor of Endangered Species Day, Lubee Bat Conservancy will host our 4th annual Open House!

Join us on Saturday, May 18th, from 11am to 3pm.

Entrance fee is $5/person, Children 4 & under are FREE. Join in on educational talks, visit our native bat houses, and speak with experts on installation and exclusion.

Want to see some pregnant mommas?!?

Ten of our wonderful moms-to-be are due anytime.

See if you can spot our Mommies To BE!!

Mark your calendars! *No dogs allowed. Service dogs welcome.*

16011 SW Archer Road • Archer, FL 32618

352.495.9111

40

ArcherRoadPetResort.com booking@archerroadpetresort.com WELLNESS360 | MAY/JUNE 2019

1309 NW 192nd Ave. Gainesville, FL 32609

www.lubee.org

theme park goer by day world traveler by night

BY RENEE CASTRO INTRO PHOTO COURTESY OF WALT DISNEY WORLD RESORT

Finding the perfect location to travel or vacation takes a lot of time, planning and sometimes even cash. The months leading up to your perfect vacation can be crucial, punching in numbers for flights, finding a hotel that is affordable (but also above 3.5 stars) and waiting for the approval of your requested vacation days.

Until you hear someone mention in passing that you can travel the world in less than a day’s time. What, you ask?

Disney World, they say.

Your brow furrows and you brush off the thought of Mickey Mouse and hundreds of children.

But, then you give it a second thought. And you realize, World Showcase is your answer.

At just a little less than a two hour drive from Gainesville, lies 11 countries surrounding a lagoon in Walt Disney World’s Epcot, and making up the renown World Showcase.

You breathe a sigh of relief, you absolutely can travel the world in 12 hours, maybe even less.

And so did we! However, during our “around the world” adventure, we decided to sit out on America. Since we were interested in seeing the world, we figured we’d spend our time appreciating the culture and architecture of a country we didn’t already know and love!

WELLNESS360 | MAY/JUNE 2019

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GERMANY

MEXICO

Here in Germany the Biergarten restaurant celebrates Oktoberfest everyday, and the Germaninspired foods and drinks are an absolute must-try.

The German pavilion is built to look like a German town from different time periods and regions of the country, and in the center is a statue of St. George and the Dragon. While in Germany, be sure to stop in and have a grapefruit beer and an extra large German pretzel. If you’re feeling extra hungry, be sure to try an authentic bratwurst.

Ni hao and welcome to China! After a quick viewing of “Reflections of China,” be sure to roam the streets of the China pavilion and learn about the detailed culture. The Jeweled Dragon Acrobats bring the beauty of gymnastics and chinese culture right to the center of the China pavilion. While shopping for a Chinese kimono or marveling at the array of Chinese tea options, be sure to try out the Chinese hand-crafted artisan cotton candy, a delight and an instagram staple at the same time!

CHINA

Welcome to Mexico! The Mexico pavilion at Epcot is known for resembling a Mesoamerican pyramid, but as you pass the entrance door you are fully immersed in a Mexican adventure. The dim lighting and small marketplace area are true to the Mexican culture. Throughout the marketplace, you can buy authentic Mexican goodies like Oaxacan wood carvings, foods and figurines designed by Mexican artists, all imported from Mexico.

NORWAY

Head to the next country and experience la dolce vita in the beautiful Italy pavilion. Visit the replica of the Trevi Fountain in the plaza while sipping on a bellini or an Italian margarita. Also in the plaza, you can experience Florentine and Rome through buildings and architecture. The pavilion is also home to the replicas of St. Mark’s Campanile, the Columns of San Marco and San Teodoro as well as the Trevi Fountain. Make sure to munch on Italian style pizza and a cannoli to complete your mini vacation to Italy.

ITALY

Right next to the Mexican pavilion is Norway. Home to Arendelle, (for our “Frozen” lovers) and full of beautiful Norwegian-inspired architecture, 4 styles to be exact. Throughout the Norway pavilion, you can see a replica of the Stave church as well as different shops and restaurants inspired by Norway. The Norwegian bakery, Kringla Bakeri og Kafe features an assortment of Norwegian pastries and a few hot lunch items. Traditional pastries like school bread, trail horn and Kringla can all be found at this stop.

WHERE TO GO AND WHAT TO DO

TRAVELING THE WORLD SHOWCASE:

The last country on the list, the Canada pavilion is home to one of the most prestigious restaurants in all of Disney World, Le Cellier Steakhouse. In true Canadian fashion, it is known for seafood, steaks and the most popular Canadian wines and beer. Standing out in the Canada pavilion are the numerous performances singing in both English and French, with a few songs by popular canadian artists, Canadian country and folk music. The Canada pavilion is also home to the native totem poles and a store with authentic maple syrup.

The France pavilion is so quaint, you almost feel like you are quite literally in a Parisienne neighborhood, especially with the Eiffel Tower nestled in the distance. When you’re not tasting the stars in a glass of champagne, get a caricature and then stroll through the small shops and eateries that encompass the France pavilion. View a visual tour of France in the “Impressions de France,” film and then enjoy a croque monsieur and a french macaron to finish.

FRANCE

MOROCCO

If you love baklava, henna and all things curry, then we are sure you’ll be excited to roam the “streets” of Morocco. The pavilion is made to look like a Moroccan city, down to the small shops in the back and the exquisite patterns embedded on the floor and walls of any given room. In Morocco, you can find the Chellah, Necropolis, the Koutoubia, Minaret and Bab Boujeloud. If you’re looking for Moroccan cuisine, visit Restaurant Marrakesh to indulge on the savory lamb dishes and some couscous.

CANADA

U.K.

JAPAN

After touring the World Showcase, it was evident that each country’s architecture, layout and stores are meticulously planned and inspired by each culture. From cast members who are native to each country, to food, entertainment and educational films inspired by the country, it's incredible to see how much you can learn about a specific place without actually having to be there. Not only are the names of the restaurants and shops in the native language to each country, the authenticity of the menu items and taste of food is almost as exquisite as it is native to its culture. If you have a love for travel and only a day’s time to see the world, make your way over to World Showcase and experience the globe through your own eyes.

You’ve almost made it around the world...showcase at this point and you’re finally in the UK! Made to look like a British village, the UK is deep in culture from a hedge maze, to fish and chips and UK popular drinks like Guinness, Boddingtons, Stella Artois and whiskey! After you visit the Rose and Crown pub to enjoy your fried fish, wander over to the Toy Soldier to buy some toys and memorabilia that is associated with the UK. You can bring home goods without having to pass it through customs!

The most notable thing on your trip to Japan, aside from the Pagoda, will be the Torii of Itsukushima Shrine. Right through the center you can see the Epcot ball and the showcase lagoon, an equal parts beauty and picture spot. Once you venture into Japan, it’s almost as if culture is pouring through the rocks and mini waterfalls spilling through the greenery. The Mitsukoshi department store sells traditional Japanese items like clothing, books and more. Treat yourself to a Japanese mochi and the traditional Matsuriza Taiko drummers. For a complete Japansese adventure, have some sake, visit Teppan Edo for a teppanyaki experience or have some sushi while overlooking the beautiful bonsai trees.

Lifestyle

On the Lookout:

Tips for Keeping Your Home Safe on Vacation

BY SELENA GARRISON

With summer now upon us and vacation season in full swing, it can be easy to forget about the importance of securing our homes amid all the activity. While we often think that something like a home invasion will never happen to us, the FBI Uniform Crime Reporting Statistics show that 72.4% of burglaries occur while no one is home, 65.1% of burglars know their victims, and homes without security systems are 300% more likely to be burglarized that those with them.

That being said, it is better to be safe than sorry when it comes to protecting your home while you are off enjoying the sunshine this summer.

While there are some home safety basics to always do when traveling (i.e. lock all your doors, remove the spare key, turn off the coffee pot, etc.), there are a few powerful protective options you may not have thought of.

First, if you don’t already have a home security system, look into getting one. Aside from alerting law enforcement if a break-in occurs, many home security systems now offer cameras that are easily accessible from an app on your smart phone. Some systems, like the one from Vivint, also offer the ability to lock and unlock your door, adjust your thermostat, turn lights off and on, and monitor for fire and glass shattering. Amazon’s Ring system is another great option that utilizes smart doorbells and security cameras with two-way audio and motion detection. The Ring device also integrates with Alexa and other smart devices for total home automation, even while you are away.

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WELLNESS360 | MAY/JUNE 2019

Next, keep things looking normal. For example, if you don’t normally have all your blinds closed, then leave some of them open. Blocking the view into your house can work in a burglar’s favor, allowing him or her privacy while they make off with your new TV and your grandma’s jewelry. Set outside lights on timers and do the same for an inside light or two, if possible. Stop your mail or have a neighbor stop by to check in so that you don’t have packages piling up on your door step. The less attention you can bring to the fact that no one is home, the better.

Third, and maybe most importantly according to an experienced law enforcement officer in Central Florida, be careful of your social media."As tempting as it may be, don’t post about your vacation on social media until after you are back,” he said. “And be careful of what you are showing in your home in the background of pictures you share on social media,” he added. “Unless someone has physically been invited into your home, they don’t need to know about your 97-inch flat screen and your gaming systems.” As awful as it is to think that someone you know (even if only on social media) would do something like burglarize your home, remember that the vast majority of these crimes are committed by people who know their victims.

Once you have done all that you can to protect your home, go have some fun! While you can never completely prevent something

bad from happening, you can have peace of mind knowing that you have done your part to keep your home safe.

72.4%

OF BURGLARIES OCCUR WHILE NO ONE IS HOME.

65.1%

OF BURGLARS KNOW THEIR VICTIMS. HOMES WITHOUT SECURITY SYSTEMS ARE

300%

MORE LIKELY TO BE BURGLARIZED THAT THOSE WITH THEM.

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WELLNESS360 | MAY/JUNE 2019

45

Lifestyle

BEST OF IRELAND HAWAII

Rick Steves, $24.99

Kevin Whitton, $24.99

POCKET MUNICH Lonely Planet, $6.99

Your Guide to the Globe:

Travel Books To Help You Plan The Perfect Vacation

BY RENEE CASTRO

PACKING LIST Lonely Planet, $6.99

BEST OF SCOTLAND

Rick Steves, $21.99

Before the days in which accessibility existed, travelers relied heavily on maps and books to help them plan their travels. While the days of taking a road trip have gotten much easier with navigation systems in the tips of our fingers, planning a trip still takes a lot of research and suggestions from people who have experienced it. Travel books and guides are my ideal way of planning for a trip because it doesn’t waste your phone battery and they can be easily stored, sometimes small enough to fit your pocket! Check out our favorite travel guides below and then stop by your local bookstore to grab a book for your next vacation!

Michelin, $8.95

THE LONDON MAPGUIDE Michael Middleditch, $12

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WELLNESS360 | MAY/JUNE 2019

WELLNESS ESCAPE THE TRAVEL ATLAS Lonely Planet, $50

Lonely Planet, $17.99

PHOTOS COURTESY OF MANUFACTURERS

USA MAP

WELLNESS360 | MAY/JUNE 2019

47

LOCAL TRAVELERS and Their Adventures

BY RENEE CASTRO PHOTOS COURTESY OF JOY RIDDLE, LAUREN MASEM AND JOHN FREEMAN

People travel for a number of different reasons. It might be for work purposes, vacation, visiting extended family or just fulfilling a need that can’t be explained. Going beyond our comfort zone is a pretty amazing and exciting experience and the thrill of exploring a new destination is different each time. We searched Gainesville for people who feel the need to hop on a plane and see the world; here are their stories!

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LAUREN AND MIKE MASEM SYDNEY, AUSTRALIA

EGYPT

Lauren and Mike Masem first got the travel bug after they went on a Mediterranean cruise.

Since then, according to Lauren, they have visited all seven continents and have accomplished this before their mid-thirties.

Lauren shared that her favorite thing about travel is exploring new places and being immersed in new culture. She said traveling is about “trying new foods, visiting historical sites along with breathtaking scenery and making a new adventure in each destination.”

Although they love to travel new places, Lauren and Mike have returned to a few places more than one time because of how much they loved each visit. It’s “absolutely the journey,” she said, “Even if you travel to the same location more than once, each visit can be a different journey and experience.”

Traveling is an experience of new culture. When thinking back on her past experiences, Lauren said she and her husband were most surprised by how much they were able to learn about other cultures and gained more perspective on how they live.

“We’ve visited rich cities, third world countries and everything in between. Seeing how others live and interact has broadened our outlook on the world and given us appreciation for the comfort of our lives in America,” she said.

Have traveled to: ASIA AFRICA NORTH AMERICA SOUTH AMERICA ANTARCTICA EGYPT EUROPE AUSTRALIA ITALY GREECE NORWAY NEW ZEALAND SVALBARD

… And more!

Of all the places that Lauren and Mike have visited, her recent trip to Antarctica is at the top of their list. She shared that they had beautiful, bright sunny weather and saw wildlife. “There was something magical and different about Antarctica and knowing we were in such a remote, untouched part of the world.”

PISA, ITALY

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JOYRIDDLE AND RUDY STANKOWITZ Have traveled to: ITALY MEXICO ST. THOMAS ST. JOHN BAHAMAS DOMINICAN REPUBLIC CUBA IRELAND ENGLAND SOUTH KOREA JAPAN ECUADOR GALAPAGOS ISLANDS PUERTO RICO ALASKA

Joy Riddle shared that she has a story or reason for each place that she’s traveled to.

She and her husband, Rudy, decided that a few years ago, they were going to make seeing the world a priority. Now, several times a year, they hop on a flight and prepare for a new adventure, she said.

Joy said that her favorite thing about travel is the fact that it changes her. Each time she travels her perspective is broadened and she is changed in some way. “Travel isn’t just about the trip,” she said. The journey is what’s important. She and her husband chose a location based on what they want to experience, like when they researched and made the trip to see the Arora Borealis, she said.

FERNANDINA ISLAND, GALAPAGOS

A big part of every trip is the learning experience that comes with it. Joy said that she and Rudy spend as much time as possible “off the beaten path,” this helps them experience the culture in an immersive way. “It has been interesting to learn about the ways that locals in other countries perceive Americans,” she said.

Joy shared that she loves every place that she has ever visited as a traveler, and loves each one for a different reason. “Of all the places I have traveled, NYC is still my favorite city in the world,” she said.

CHAMONIX, FRANCE

MT. FUJI

CUBA

NEW YORK NASHVILLE CALIFORNIA KENTUCKY

… And more!

ROME, ITALY

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WELLNESS360 | MAY/JUNE 2019

ALASKA

DMZ, KOREA

JOHN

FREEMAN John Freeman is a professor at the University of Florida. Part of his job entails boarding a plane to Berlin for two weeks over the summer to teach students as part of the study abroad program at the university; he’s been doing this since 2005, he said. The trips originally began as solely Berlin, but then he began to sometimes add personal trips to explore the world a little more.

GREECE

PUERTO RICO

CALIFORNIA

John shared that adding the personal trip to his Berlin summer abroad has allowed him to visit Gainesville friends in Prague, see a former student in London and even visit his daughter during an exchange program in Dublin and his son who was an English teaching assistant in France.

Has traveled to:

Although he has traveled many times, his greatest travel experience is Berlin because of its always changing and evolving nature, he said. “My interest in photography was sparked there and I graduated from Berlin American High School. While my course activities remain constant each year, I always arrange to do at least one new adventure, solo, during the two weeks. I love the freedom of great transportation in Berlin and the city has a spirit of acceptance to all.”

PRAGUE

Although it may be a challenge sometimes with the language differences, John said that he enjoys experiencing the different visual view of everything, like the people, architecture and food. He said he has also learned that people tend to be more open overseas, and that they are more tolerant than Americans.

BERLIN LONDON GREECE ALONOSSIS DUBLIN FRANCE SAN FRANSISCO WASHINGTON D.C. CHICAGO PUERTO RICO CALIFORNIA

… And more!

John said that when he leaves home he often thinks about the size of the world we live in. Sometimes he takes a moment and allows himself to feel like the small grain of sand on a beach, this allows him to soak in everything that he can see.

“I’ve always had a quest for excellence,” he said. “And experiencing it.”

WELLNESS360 | MAY/JUNE 2019

51

Ask the Expert

Ask the Flight Attendant

BY LINDSEY STEELE

Lindsey Steele attended State College of Florida for undergrad; after finishing her studies she began her career with Continental Airlines which then became United Airlines. She lived in Chicago for two years before transferring to Newark to work international flights. Since the beginning of her flight attendant career, she has enjoyed being an international flight attendant and a domestic flight attendant as well. She has seen many different countries and has become a woman of the world. When asked if there are any other paths she would have chosen the answer is, "I’m always doing exactly what I want to do." Her hobbies include traveling, going to different restaurants and being in tropical environments.

I believe it varies between airlines, but for the most part you have to have a high school diploma or GED. Beyond that, they are looking for someone that is outgoing, great with people and a team player. You need to be able to act fast in any situation that is thrown at you because when you’re in the air you’re relying on only the other flight attendants and pilots to help you out, also the passengers rely on you for their safety.

What is a basic day as a flight attendant?

That's a tricky one because there's not really a basic day, depending on what time you have to be at the airport, and if everything is running smoothly that day. But for the most part, say my flight leaves at 10 a.m. I have to be at the airport no later than 9 a.m. to check in. If there's only one flight then I’m done and get to start my layover or there could be multiple flights and I don't get home until after midnight. Passengers also play a big roll in the day-to-day experiences of the job.

What is the best thing that ever happened to you as a flight attendant?

I've met so many amazing people and have gotten to see a lot of the world even when I wasn't working, and I wouldn't have had the opportunity otherwise. I also enjoy interacting with passengers and

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crewmembers on a day-to-day basis. Having several celebrities as passengers was also fun to be a part of!

Is turbulence something that you get used to?

For me, definitely! You get used to it after a while.

Do you get any time to explore different places on your layovers?

Depends on the layover and how long it is; but, yes if it's long enough to explore then I always take full advantage of it!

What is the schedule like?

How often do you get to be home?

It all depends, for me I have a schedule so it's pretty flexible. I pretty much get to choose when I get to be home and when I want to work. Sometimes it's tricky, especially during busier travel times, so I don’t always get to be home on holidays or special occasions. If you don't have a schedule, you’re on what they call reserve and you’re on call certain times of the month, but for the most part you still get to pick your days off.

Do you have to speak a foreign language to be a flight attendant?

No not at all, but like most jobs it does help to be able to communicate with passengers that speak another language.

PHOTOS COURTESY OF LINDSEY STEELE

What are the requirements to be a flight attendant?

What is flight attendant training like?

In a nutshell it’s five weeks of learning all the different aircrafts, procedures, and regulations, also making sure we are able to provide the safety needed in the event of any emergency.

What should I study in school/what types of jobs should I have to be a flight attendant?

I would have to say anything with hospitality or customer service.

Most airlines are looking for people with great personality and that can handle any situation that's thrown at them.

What is difference between a line holder and a reserve?

A line holder gets a set schedule and pretty much knows what trips you are working. A reserve has set days off but when you are on your “on” days you might not always know when or where you are going.

So it’s basically like being on call.

How does choosing a base work? Do you get to list a preference for a base?

During training they usually tell you what bases are available at that time and you choose between those. I chose Chicago and was based there for two years and then transferred to Newark. So you can transfer between bases as long as there is availability, and if not you'll be put on a waiting list based on seniority.

Is being a flight attendant different when you live in a small town vs. a big city?

Not really, it's different depending on the base and what flights they offer. Each base offers different routes, for example if you’re wanting to fly to Australia you’re going to want to fly out of one our California bases.

I hate putting my seat up, why do we have to do it when we land?

Most people do, however it is for your safety. If for some reason the plane needed to be evacuated after landing and the seat was back, the person behind you would have a hard time getting out in a timely manner.

My legs get so cramped when I am sitting for a long flight, what would you recommend to help them?

Whenever the seat belt sign is off, I recommend getting up and walking up and down the aisle or even just standing up for a few minutes. As long as the flight attendants aren't in the aisle doing service it's okay to stretch your legs.

WELLNESS360 | MAY/JUNE 2019

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Mind Matters

BYE BYE ANXIETY

Say Bon Voyage To Your Fear of Flying

BY AMANDA ROLAND

For many, traveling on an airplane is exciting and adventurous, but for some, it’s a nightmare come to life.

Flight anxiety can hinder your personal life, your career and your peace of mind. The good news is, there are some actions you can take to help lessen your anxiety when faced with anxiety-inducing situations like hopping on a plane or booking a flight.

Flight anxiety is the fear of flying, and it can be caused by a number of triggers that you encounter from the moment you book a flight, to the moment you get off the plane at your new location. According to an entry in the Journal of Travel Medicine called “Anxiety and Health Problems Related to Air Travel,” some known anxiety triggers related to air travel are relocation, in-transit worries, delays, airport congestion, security procedures and many more. Also, just the thought of being away from your home and family can make some people anxious.

Traveling can make you feel very vulnerable and helpless, which can only make your anxiety and fears worse, but it is important to remember that if you do suffer from flight anxiety, you are not alone. You should not be ashamed to talk about your anxiety and identify ways to help yourself.

what moments produce the most anxiety, and see yourself responding effectively in those times.”

“I like to remind clients (and myself) to ‘acknowledge and allow’ whatever it is that we're feeling,” said licensed mental health counselor Kelly Gregory M.ED, Ed.S. She suggests that instead of trying to shove down the anxiety, you should allow yourself to feel it, experience it and meet it with compassion.

Deep breathing could also help at this time to help you concentrate and relax.

Calling or talking to a friend when you begin to feel anxious is almost always a great practice as well, according to Gregory.

“Sometimes we need someone else to help reassure us, ground us and give us some perspective.”

“Another thing I would recommend is, either with a trusted professional or on your own, work through a guided visual meditation of seeing yourself go through the triggering events,” Gregory said. “Notice

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Gregory also explains some helpful practices you can use to help yourself when feeling anxious. She likes to think of this as “building a toolbox” that you need to get different jobs done. For example, “grounding skills,” or skills that help us connect to our senses, can be very helpful when coping with anxiety.

“So, think sight, sound, smell, taste, touch, essential oils, music, deep breathing, a cold drink, hot soup or literally "grounding" oneself by feeling your feet on the ground,” Gregory said. “All these things help remind our bodies that we are here and now and that we are safe.”

These “grounding” techniques can be easily achieved on a plane ride or even outside your gate before you board. Ordering a hot coffee, listening to some music and calling your best friend before you board can all lessen your anxiety and hopefully make your flight a little smoother.

TIPS FOR DEALING WITH FLIGHT ANXIETY *Courtesy of Anxiety and Depression Association of America

Identify your triggers so that you can manage your fear when your anxiety levels are low.

Step onto the airplane with factual knowledge.

Familiarity with the facts will help you manage it.

Anticipate your anxiety, this is the most intense anxiety you will experience, but not a predictor of how you will feel.

Label your fear as anxiety and separate it from danger.

Don’t let your anxiety trick you into feeling endangered when you are safe.

Learn about turbulence so when it happens on the plane you know how to handle it.

Let others know how to help you. This will help your fellow fliers know what to do in case you need something.

Value each flight, every flight makes the next one easier.

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55

Mind Matters

Out of Office:

How Even a Small Vacation Can Improve Your Health

Investment in

travel is an investment in yourself.

- MATTHEW KARSTEN

BY TRACY WRIGHT

We all love vacations and time off, but wouldn’t you love it a little more if you knew that it was actually beneficial to your mental, physical and emotional health? Research has shown that men who take annual vacations are 32% less likely to die from heart disease, and women who take vacations at least twice a year are less stressed and less likely to experience depression.

“Taking vacation is a vital part of maintaining healthy work-life integration.

There are studies showing that individuals who don’t take advantage of their vacation time are more likely to experience burnout, make more mistakes at work and feel less happy,” said Lisa Merlo-Greene, Ph.D., a licensed clinical psychologist and associate professor in the University of Florida Department of Psychiatry.

While traveling is not required for every vacation, experts have found that traveling to new and interesting places can be a great stress buster, boost creativity and allow travelers to reflect on their personal goals and interests. A 2013 study surveyed Americans and found that more than 80% of respondents noticed significant drops in stress after just a day or two of traveling.

Vacation and travel allow people to take a break from the daily grind. New experiences help to rewire the brain, boosting mood and self-confidence. A vacation could be exactly what you need to bring refreshing and new ideas into the office upon your return.

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“Taking vacation allows workers to rest and recharge so that they can return to work with renewed interest, focus and vigor,” MerloGreene said. “In addition, taking vacation sparks the creativity process, particularly if travel is involved. Exposure to different people, places and ideas, helps to open your mind to new possibilities.”

Traveling can be especially beneficial for people as they age. It gives people the opportunity to experience new cultures and add a flavor of diversity in their lives.

You’d be surprised at the amount of life you experience just outside the walls of your office space. Specifically for older adults, travel can be a way to experience social interaction, and promote healthy relationships which can boost moods and improve depression.

Although it may prove difficult, Merlo-Greene urges those traveling or vacationing to “unplug” as much as possible and to resist the urge to check work email while travel companions are engaged in a fun or relaxing activity.

“When taking time off of work, it is important to allow yourself to ‘unplug’ in order to obtain the full benefits of the break.

Try to focus on being present in the moment.

Take in the sights and sounds of the new setting. Engage with your travel companions or make an effort to speak with someone new if you are traveling alone,” she said.

For those who cannot completely unplug due to the nature of their job, there are things that can be done to reduce the amount of work stress while on vacation or traveling so that the maximum benefits can be obtained.

Merlo-Greene suggests setting an away message on your phone or email, and allow yourself between 30 and 60 minutes of time to work if you really cannot stay away.

“This will allow you to address anything urgent but still focus on enjoying the break,” she said.

While traveling to new and exciting places may seem like the ideal vacation, costs or other prohibitive factors may prevent such a trip. People can still reap the psychological benefits of time off.

“A vacation need not last a full week to have important benefits. If you can’t take a big trip due to work pressures, financial constraints, or childcare concerns, try scheduling a long weekend,” Merlo Greene said. “To save money, consider a ‘staycation’ and explore the local area like you are a tourist in your own town.”

THANK YOU TO OUR

Augustan Wines Breakthru Beverage Group

Coastal Wine and Spirits

Masciarelli Wine Company Republic National Page Wine Cellars

Southern Glazer’s Wine & Spirits Stacole Wines Progress Wines

IN SUPPORT OF SCHOLARSHIPS AND FUNDING FOR THE EASTSIDE HIGH SCHOOL INSTITUTE OF CULINARY ARTS WELLNESS360 | MAY/JUNE 2019

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SIX

DETOUR-WORTHY

ATTRACTIONS TO

ENHANCE YOUR VACATION

BY ISABELLA SORRESSO

1

We’ve all heard about the world’s largest and smallest attractions, and you might have even stopped at a few along the way during a road trip.

In addition to the classic largest ball of twine, there are so many places to stop and see. We gathered our top six roadside and city attractions that you can’t help but pull over or make a detour for when you see them.

1 MYSTERY SPOT

SANTA CRUZ, CALIFORNIA

This gravitational anomaly has been drawing tourists in since the 1940s. It will turn your world sideways and leave you amazed and confused why the laws of physics don’t seem to apply in the Mystery Spot.

LARGEST 3 WORLD’S BALL OF TWINE CAWKER CITY, KANSAS

That being said, this one’s a classic. You can even add more twine to the ball if you attend Cawker City’s annual Twine-A-Thon where the community bands together to make sure their world record is never beat!

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2 CARHENGE

ALLIANCE, NEBRASKA

Not able to get over to England to visit Stonehenge? Nebraska has you covered. Carhenge, made up of 39 automobiles, is America’s artistic version of one the Seven Wonders of the World.

4

CORN PALACE

MITCHELL, SOUTH DAKOTA

This is the world’s only Corn Palace and it is known for its uniquely themed corn murals. The Palace is redecorated every year with naturally colored corn and other grains. Each year a different theme is chosen and the murals inside the palace are designed to reflect the theme.

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5 LEANING TOWER OF NILES NILES, ILLINOIS

Another European monument that America gave their own twist to is the Leaning Tower of Niles. It’s half the size of the original Leaning Tower of Pisa and while it was originally built to hide a water tower, it’s now become a beloved part of the community.

SMALLEST 6 WORLD’S POLICE STATION CARRABELLE, FLORIDA

What was once an old phone booth, has now been transformed into a tourist attraction in Florida’s Panhandle.

WELLNESS360 | MAY/JUNE 2019

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Spotlight 360

Taking "5k" Strides Toward A Healthier Lifestyle Brett Douglas is the morning show host at Kiss 105.3 FM. He works at the radio station Monday through Friday, and after work he completes a 5k everyday.

Why did you start doing a 5k everyday?

I am the morning show host at Kiss 105.3 here in Gainesville. I’ve been here for 14 years, and have been hosting the morning show for the last eight. My dad passed from complications from multiple sclerosis on Father’s Day, and leading up to his passing, I completely stopped any working out I was doing before. With that, came a lot of family and friends and food. My wonderful granddaughter, Sienna, was born in August and I continued to eat, eat, eat and not work out at all. I ballooned up to the biggest I have ever been, and realized it was time to make a change.

How do you live a 360life?

My day starts pretty early. I get to the radio station at 5:30 a.m. and my show is from 6 a.m.-10 a.m. Monday through Friday. From 10 a.m. until 2:30 p.m, I will do anything from writing, voicing and producing commercials, making sure we are compliant with the FCC, and anything else from delivering lunch to winners, making appearances, live broadcasts and more.

Outside of work, on a perfect day, I pick up my granddaughter from daycare and go home to get ready for my 5k. My favorite ones are the ones she does with me.

When we get home, I shower and start cooking dinner.

It’s always what my daughter wants me to make, which I love, because I don’t have to make any decisions about what to eat and it’s usually on the healthy side.

What do you enjoy most about participating in the 5ks?

What I enjoy most is knowing that I'm at a point where I'll get my 5k in every day, no matter what. It's as automatic as getting out of bed everyday.

Where is your favorite place to walk and why?

I do enjoy doing the stadiums at Ben Hill Griffin.

But, I also love this little park in Newberry. It's .5 miles from my house, and along with other routes, I can get there and walk around the trail a few times and enjoy the park.

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Spotlight 360 How long have you been running and incorporating this type of fitness in your life?

I have been doing the 5k every day for a little over seven months and haven't missed a single day.

Tell us how you got involved?

I started my 5k-everyday journey on Sept.

3rd. I have been struggling with my weight and health for the last four years or so after I quit smoking, and was doing OK at the start of last summer. I had been following my friend, Bob Page, as he was the one who started this awesome thing. I noticed that he was coming up on his 365th 5k on Labor Day weekend, and I decided then that I would start my journey on Monday, Sept. 3rd.

Please share your biggest moment in doing the 5k’s in detail, and what it meant to you.

It was on November 21st, my dad's birthday.

I was at a point where I had started running a little during my 5ks, and on this day, I noticed my splits were the best I had done to that point. I had under a quarter mile left, and I just started running like someone pushed me. When I checked my watch I realized I just completed my fastest 5k and also that it was my dad's birthday. It was an awesome moment I shared with him.

What keeps you motivated?

Facebook posts! Ha-ha. Seems strange, but Bob told me when I started this journey, to post every single day, because it would hold me accountable. Boy, was he right. Almost every day, I get asked if I did my 5k for the day or what asked number I’m on.

What is a goal you would like to complete?

What is the most important lesson you have learned from this lifestyle?

That 3.1 miles is a lot shorter than it was back on Sept. 3rd. And, that it's never too late to change for the better.

What is your favorite way to wind down from a busy week?

I like to sleep a lot! I guess it's from waking up early on the weekdays, sleeping a lot and relaxing.

What is your favorite Food?

Food is so good! That's what got me into all this trouble. But right now, I'd have to say sushi.

Favorite Quote?

“When you were born, you cried, and the world rejoiced. Live your life in a manner that when you die, the world cries and you rejoice.” – American Indian proverb

What is your go-to restaurant in Gainesville?

Right now I'd have to say Ballyhoo, because on top of their awesome menu, they have sushi.

Is there anything else your would like to share?

Start somewhere. If you are reading this, and you know you have to do something, but you don't know what, just do something.

I would like to get to the point where I am running my 5k everyday.

How would you describe your fitness routine?

Having a job where I start early and get off early helps a ton, because I can plan my routine for the afternoon and evening. If I have an obligation, usually an appearance of some sort with the radio station, I know I can get it in afterwards. If I have something later, sometimes I'll do it at lunch.

What is a must-have when preparing for a 5K?

Good shoes!!! Never underestimate the power of good shoes!

WELLNESS360 | MAY/JUNE 2019

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BEYOND GAINESVILLE

Travel Destinations to complete your bucket-list

BY RENEE CASTRO | ILLUSTRATIONS BY GRACE DOWNEY

Everyone has an idea of special places that they’d love to travel, but have you ever dreamed of that one place where you know you must visit at least once in your lifetime? Our readers shared their bucket-list destinations and here’s why we think you should get out and plan that trip!

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3

MALDIVES

If the ocean is your happy place, the Madives has everything you need for a laid back ocean-front vacation.

The islands in the Maldieves are full of culture and heritage to give you a vacation that has a little taste of everything. Bonus? You can island hop and experience a new beauty just a ferry boat ride away.

4

TOKYO

If you’re a flower lover, then Japan is where you need to be. From late March to early April, you can experience the beautiful cherry blossoms which are in season at this time. If you’re also into city life, then you can experience an array of attractions, museums and so much more!

HAWAII

I’m sure you’ve heard about Hawaii over and over again. But have you ever experienced what makes people come back for more? With eight islands to choose from, the Hawaiian way of life is something that you’ll bring back with you for the rest of your life. Tropical palm trees, luaus and Mai Tai’s are just the mere basics of what life in Hawaii is really like.

If you can swing it, take a helicopter ride of one of the islands or take a swim in the crystal clear water that is as exciting as it is refreshing.

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RIO DE JANEIRO

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BARCELONA

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SOUTH AFRICA

ST. PETERSBURG, RUSSIA

According to their website, saint-petersburg.com, there are enough things to do to keep people busy for weeks and even months.

This on-your-feet vacation will leave you in awe at the beautiful landscapes and everything this European city has to offer. If you’re a lover of fine art then the Winter Palace is something you won’t want to miss.

FIJI

It has been said that Fiji is one of the world’s happiest countries. Could it be because of the constant blue skies and vibrant turquoise waters? Might it be the little villages with low crime rates and some of the freshest food you’ve ever tasted?

Maybe it’s because the term “hurry” doesn’t exist in Fiji. People don’t seem to worry there, and that could be the exact reason why you need to book the next flight over!

Soccer, samba and some pretty breathtaking views are the types of things you’ll experience when you step off the plane in Rio. If adventure calls your name, you’ll never be disappointed with the amount of fun you can have here. Board a gondola on the Crocovado mountain tour or ride in a jeep on the Tijuca Rainforest jeep tour. Adventure never sleeps and neither does Rio apparently!

A week might not even be enough time to experience all that Barcelona has to offer. With live flamenco, museums, art galleris and La Sagrada Familia, Spain is the destination that offers just a little bit of everything.

If you’re a lover of all things wine and food, then you have come to the right place.

Barcelona and its wine is a beautiful love story waiting to be told.

If a safari, shark diving or hot air balloon rides are your kind of adventure, then South Africa is a definite must on your bucket list.

There is nothing like being able to go on an African safari and hit the beach on the same day. After a full day of adventure, grab a picnic basket and head to Kalk Bay. The view of the mountains and the sea aid in creating the most beautiful sunset you might see in your entire life.

BEYOND GAINESVILLE

Local Photographers share their travel Photos ANNA MORERA

ALISON LAW

Amsterdam

San Fra

ncisco,

Finland

CA

ly

Rome, Ita

SKYLER KERN Grand Canyon

PHOTOS COURTESY OF MENTIONED PHOTOGRAPHERS

Indonesia

Croatia

TONY COMETA

ia Indones

STEPH MALEY Washington, DC

Mingun Monasary

a

Barcelon

nd

New Zeala

New York New Zealand

Rome, Italy WELLNESS360 | MAY/JUNE 2019

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Community

We Tried It! SHARK TOOTH HUNTING

The land you currently live on was once under a warm and shallow ocean.

Sea animals might have even thrived in the place your house sits today.

It’s part of our history that our very own state was once a different place.

Luckily for us, as time passed, our beautiful Florida emerged from the water and thus our home state was born! Now, we have some really amazing things to do here in this state and one of them is finding fossils!

So, when people started showing us pictures of all the amazing shark teeth they found here in Gainesville, we knew we just absolutely had to give it a try!

Our Wellness360 team loaded up the car, packed up our rainboots, grabbed our favorite shark-tooth-hunting gear and trekked over to Hogtown Creek.

The large creek there was ideal for our multi-person adventure.

In order to get to the creek, we parked at Hogtown Creek Headwaters Nature Park and followed the hiking trail that led us to the water. It took a few twists and turns to finally get there, but eventually we made it and got right in.

In order to successfully find and collect shark teeth, we recommend scooping up (with your strainer or shovel) a sandy area that has a lot of pebbles that are visible. Following this, you simply sift through what you pulled out of the water and yell with excitement when you find one!

Our team was able to successfully find a shark tooth in just about every size! While we weren’t so lucky to find the tooth of a megalodon, we were lucky enough to bring home plenty of shark teeth that had their own unique characteristics. Each one with its own colors, shapes, styles and story. It was a pretty unique experience trudging through creek water and looking through clay and sand, but every time someone excitedly yelled that they had found a shark tooth, it was easy to see why so many people were doing this in the first place.

In a nutshell: Our shark tooth hunting experience was an absolute adventure and we are glad that we got to take part in it. Hogtown Creek is just one of the many places where you can trek through water and discover a fossil, so grab your rainboots and a sifter to uncover Florida’s past!

**If you choose to go shark tooth hunting at this location and happen to find artifacts of historical significance, please leave it in place, as there are laws against taking artifacts from public parks.

Instead, it’s recommended you take a photo, get GPS coordinates from your phone and report your findings to the Florida Public Archaeology Network office. Email with the information you’ve collected to central@fpan.us or call at 352-228-6040.

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Community Saturday, June 1 Kanapaha Botanical Gardens Guided Walk

Thursday, May 2 Gainesville WINE FEST

10 a.m.–Noon Kanapaha Botanical Gardens Kanapaha.org

6:15-8 p.m.

Downtown Wine and Cheese Downtownwineandcheese.com

Thursday, May 2- Friday, May 3 Gator Stompin’ 5/2: 9 p.m. – 5/3: 2 a.m.

Thursday, May 2 – Sunday, May 5 SBA Spring Pedal ‘n’ Paddle Festival Stephen Foster Folk Culture Center State Park Suwanneebike.org

Friday, May 3 – Sunday, May 5 2019 Tubing for Brews Episode 1 5/3: Noon – 5/5: 3 p.m.

Ginnie Springs Squareup.com

Saturday, May 4 6th Annual May Day Glow Run 6-9 p.m.

Arbor Greens Active.com

Sunday, May 5 Cinco de Mayo Saturday, May 4 – Sunday, May 5 5th Annual Garden Show and Spring Festival

Saturday, May 18 2019 Newberry Watermelon Festival 9 a.m.-4 p.m.

CountryWay Town Square Facebook.com

Saturday, May 18 Cassadaga: Speaking of the Dead

Friday, June 15 Free Fridays Concert Series: The Shakedown

Florida Museum of Natural History

2 p.m.

Matheson History Museum Mathesonmuseum.org

Sunday, May 12 Florida Museum of Natural History Mother’s Day Special 1-4:30 p.m.

Florida Museum of Natural History Floridamuseum.ufl.edu

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WELLNESS360 | MAY/JUNE 2019

8–10 p.m.

Bo Diddley Plaza Gnvculturalseries.org

Saturday, May 18 Open House at Lubee Bat Conservancy 11 a.m.-3 p.m.

Lubee Bat Conservancy Facebook.com

Tuesday, May 21 Pajama & Pancake Party

1-6 p.m.

Advanced Hair Removal & Skin Institute Hairskininstitute.com

Sunday, May 19 Kristin Chenoweth in Gainesville

7:30 p.m.

University of Florida Performing Arts Tickets.performingarts. ufl.edu

8:30 a.m.–5 p.m.

Queen of Peace Academy Advantagemediapromotions.com/leadercast-gainesville/

Sunday, May 12 Mother’s Day

Friday, June 14 Gainesville Mom Prom

8–11 p.m.

Senior Recreation Center Momprom.org/prom/Gainesville-fl

Friday, May 10 Leadercast: Lead Yourself

8 a.m.

First Magnitude Brewing Company Eventbrite.com

4 p.m.

Exactech Arena Tasteofgainesville.com

Saturday, May 18 Crocodile Exhibit Opens

5/4: 9:30 a.m.–5 p.m.

5/5: 9:30 a.m.-4 p.m.

Cedar Lakes Woods and Gardens Cedarlakeswoodsandgardens.com

Saturday, May 11 13th Annual Ride to Remember

Sunday, June 9 10th Annual Taste of Greater Gainesville

Monday, May 27 Memorial Day Wednesday, May 29 – Sunday, June 23 Million Dollar Quartet Times Vary Hippodrome Theatre Tickets.thehipp.org

Saturday, June 1 Tour de Melon

112 N Main St, Chiefland, FL 32626 Tourdemelon.com

Sunday, June 16 Father’s Day Sunday, June 16 Florida Museum of Natural History Father’s Day Special 1-4:30 p.m.

Florida Museum of Natural History Floridamuseum.ufl.edu

Sunday, June 16 High Springs Music in the Park: Father’s Day Blues 2-4 p.m.

High Springs Community Center Highspringsmusicinthepark.com

Thursday, June 20 Thursday on the Main 5-9 p.m.

Main St., Alachua FL 32615 Cityofalachua.com

Saturday, June 22 C&G Yoga in the Brickroom Noon Cypress & Grove Brewing Cypressandgrove.com

Saturday, June 29 Infinity Con Tallahassee 10 a.m.

Donald L. Tucker Civic Center Infinitycontally.com

Everything your smile needs under one roof!

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352.204.1053 | TiogaDental.com

WELLNESS360 Tioga Dental & Orthodontics | 13005 SW 1st Rd., Suite 233 | Gainesville, FL 32669

| MAY/JUNE 2019

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NOW OFFERING

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Your breast health is important to us and the convenience of in-house mammography ensures a cohesive wellness plan.

Call 352-332-7222 for more information and to schedule your appointment.

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724 NW 43rd St., Gainesville, FL 32607 • cwhfl.com 68

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