May/June 2020 • Volume 5 • Issue 1 wellness360magazine.com
WELLNESS360 | MAY/JUNE 2020
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POINTING YOU IN THE RIGHT DIRECTION
527 E. University Ave. Gainesville, Florida 32601 (352) 372-1282 WWW.FWMLAWFIRM.COM
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WELLNESS360 | MAY/JUNE 2020
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 True Parker 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
™
PUBLISHER & EDITOR-IN-CHIEF GRAPHIC DESIGNERS VICE PRESIDENT OF SALES ACCOUNT EXECUTIVES EXECUTIVE ASSISTANT
Nicole Irving Megan Sapelak, Grace Downey Shane Irving Betsy Langan, April Tisher Sayeh Farah
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WEB EDITOR & SPECIAL EVENTS
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INTERNS CONTRIBUTING WRITERS
MAILING ADDRESS
Camille Graham, Autumn Myers, Jacqueline Saguin, Anastasia Sims Dr. Josh Elam, Alisa Fetrow, Brittany Forbes, Nicole Irving, Lindsey Johnson, Taylor McLamb, Amanda Roland, Jacqueline Saguin, Isabella Sorresso, Ted Spiker, Roberta Watson
PHYSICAL ADDRESS
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WELLNESS360 | MAY/JUNE 2020
WATSON HOME PHOTO BY FOOTSTONE PHOTOGRAPHY.
MAY/JUNE 2020
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features 30 Amazing Homes Step inside three beautiful and unique Gainesville homes.
48 Virtual Tours: A New Way to Explore Explore other cultures, exotic animals and more right from your own home.
CONNECT WITH US /wellness360magazine ON THE COVER
The stunning dinning room of the Fetrow home is just one of the many elements that they redid on their home improvement journey. Read more on page 36. Photo by Shannon Austin Photography.
@wellness360mag @wellness360mag /wellness360mag WELLNESS360 | MAY/JUNE 2020
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MAY/JUNE 2020
in every issue
HEALTH
ASK THE EXPERT
10 When Cells Attack:
50 Ask the Interior Specialist
12 You Snooze, You Win: Tips
MIND MATTERS
14 Electrolyte Water
52 Keep it Clean While Keeping
FITNESS
COMMUNITY
16 A Balanced Approach 18 The Agony of Victory, the
56 We Tried It: Work From Home 58 60 Days of Physical and
Autoimmune Diseases
16
& Tricks for Better Sleep
Thrill of Defeat
21 The Lunge: Easy At-Home
the Peace
Mental Health
Exercises That Give Big Results
22 The Wave of the Health
Future: TeleHealth
STYLE + GEAR 24 14 Kitchen Gadgets You
26
Can't Live Without
Your Own Herb Garden
Must-Eats and Must-Skips
28 Banish Belly Fat With These
During a Crisis
LIFESTYLE 46 5 Must-Visit Homes in the USA
SPOTLIGHT360 PHOTO BY JOSEPH CINQUE
44 Financial Mindfulness
WELLNESS360 | MAY/JUNE 2020
She is a mom and business owner that lends her talents and creativity to her passion of flipping homes.
26 Spice Up Your Life: Growing
FINANCE
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Meet Kim Cinque
NUTRITION
29 Glorious Guavas
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Editor's Note
19 years and counting For many of us, our homes have now become our offices, our children’s classrooms, our favorite dinner spot and our staycation resorts. Since March 24 when our Stay-at-Home orders were issued due to the COVID-19 pandemic sweeping our world, we have had to become very acquainted with our homes. We may notice imperfections we didn’t see before, chipped paint here, stained carpet there. We may stare out the window long enough to see the fence is crooked or that the lawn needs fertilizer. Just like doing maintenance on our physical and mental health, our homes need a little TLC, too. We have lived in our house for almost 19 years. We built it right after we got married. Young newlyweds with no idea of what the future would hold or what our 40-year-old selves would want, but nevertheless we have made this house our home. We brought home all three boys here. We painted their nurseries sweet, adorning colors welcoming them into the world. But, alas they turned into home-destroying children and door-slamming teens. These walls and doorways have seen the terror that children can reap as they grow and explore! We have patched more holes than I can count. We have ripped up the carpet that held more leaky bottles and sippy cup carnage than I want to remember, and we’ve set up countless plastic toys and play areas in the backyard that would make any toy store proud! And, we haven’t just had to repair the damage from the “hurricane Irving boys,” but also normal wear and tear that comes with owning a house. New roof? Check. Air filters? Check. New paint? Check. New dishwasher? Check. New washing machine? Check. New kitchen floors? Check. New closets? Check. And the list can go on and on. Of course there is also that list of “wants” that we have
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going that we will get to — one day. Maybe after the boys move away to college. Through all the TLC projects we have completed on our house, one thing has remained: it has always been our sweet little home. The saying is right, “home is where the heart is.” We have hosted countless parties and family holiday gatherings that have filled my heart with joy. My favorite times are when the house is bustling with laughter and food is overflowing. Even though there are five people quarantined within these four walls, it is a bit too quiet for my liking. So, when all is better in the world and we are able to connect and be together again, I look forward to sharing my home with friends and family, as that is the best TLC my home can give me. From our home to yours, I hope that you are in good health and spirits, and I look forward to gathering with you all soon!
Nicole Irving, Publisher, EIC
WELLNESS360 | MAY/JUNE 2020
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Health
When Cells Attack: Autoimmune Diseases BY LINDSEY JOHNSON, M.S.
The human body's immune system allows us the ability to fight off infection and stay healthy. Autoimmune diseases, also known as autoimmune disorders, are a group of conditions where the immune cells attack the healthy cells by mistake. Autoimmune disorders can make the body more susceptible to other conditions and infections, particularly serious infections like COVID-19 and the flu.
WHO IS IMPACTED?
There are over 100 different autoimmune diseases that impact a wide variety of organs. According to the American Autoimmune Related Diseases Association Inc., as many as 1 in 5 Americans or roughly 50 million people are impacted by an autoimmune disease. Women are disproportionately affected, and it is estimated that approximately 75% of these cases are females. Some diseases have a higher incidence in certain ethnic groups. For example, 9 out of 10 people with lupus are women, and African-American, Hispanic, Asian and Native American women are 2-3 times more likely to have lupus than Caucasian women. Type 1 diabetes has a higher incidence among Caucasians than other ethnic groups.
WHAT ARE THE RISK FACTORS FOR AUTOIMMUNE DISEASE?
Many autoimmune diseases have a genetic basis and tend to run in families. However, when they occur within the same family, it’s not always the same disease. It is important to share any family history of autoimmune disease with your provider. Women are also at greater risk, particularly those of childbearing age. According to Johns Hopkins University, being overweight and smoking are two additional risk factors.
WHAT CAUSES THE ONSET OF AUTOIMMUNE DISEASE?
There are different factors that can trigger the onset of an autoimmune disease. Several environmental factors such as certain chemical solvents, sunlight and viral or bacterial infections can be a catalyst. Once
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the disease process has begun, there may be periods of flare-ups and remissions, meaning that the disease symptoms worsen and lessen periodically over time.
WHAT ARE SOME EXAMPLES OF AUTOIMMUNE DISEASES?
While there are many different types, some of the better known ones are celiac disease, Crohn’s disease, Hashimoto’s disease, Type 1 diabetes, lupus, multiple sclerosis, psoriasis, psoriatic arthritis, Raynaud’s phenomenon, rheumatoid arthritis and ulcerative colitis. There are other conditions such as endometriosis and narcolepsy that are being studied as potential autoimmune disorders. With such a wide variety of diseases, there is an equally wide variety of specialists that would follow someone with one of these conditions. Rheumatologists, dermatologists, gastroenterologists, cardiologists, nephrologists and endocrinologists are some of the specialists that might be involved in the care team.
WHAT ARE THE SYMPTOMS?
While the diseases vary greatly in their scope, some of the symptoms are common. Fatigue, trouble with concentration, achy muscles, joint pain, skin rash, low-grade fever, numbness or tingling in the hands or feet, hair loss, swelling, and redness can all be potential indicators that there is an underlying condition.
DIAGNOSIS AND TREATMENT
Unfortunately, diagnosing many autoimmune disorders can be difficult, and many patients see a variety of providers
before a definitive diagnosis is made. Diagnosis can be based on results from blood work, imaging studies, physical exams, family history and other methods. Depending on the disease, there may be medication to help manage symptoms and avoid complications. For example, many gastrointestinal diseases have medications that have been proven successful in minimizing flare-ups. Those diagnosed with Type 1 diabetes will need insulin in the absence of sufficient pancreatic functioning. Some people will also turn to alternative treatment methods such as chiropractic, acupuncture, hypnosis, cold therapy and herbal supplements. If you have been experiencing symptoms without a diagnosis, talk to your provider about what testing options may be right for you.
1 in 5
Americans or roughly
50 million
people are impacted by an autoimmune disease.
A D V E R TO R I A L
WELLNESS360 | MAY/JUNE 2020
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You Snooze, You Win: BY JACQUELINE SAGUIN
Ever wonder what it would be like to wake up like Cinderella in the morning? That refreshed, alert feeling seems like something from the movies we roll our eyes at, doubting that someone can look that good waking up. Although disheveled hair is unavoidable and a rosy glow is unlikely, a good night’s sleep is definitely within reach. It looks like Sleeping Beauty was on to something. A peaceful rest is the foundation for good health and a happier frame of mind. The reason for bad sleep can range anywhere from a stress-filled day or lounging too much, to an inconsistent sleep schedule or a cluttered room. 73% of Americans said a dark bedroom is important to getting a good night’s sleep, according to the National Sleep Foundation. Something as simple as purchasing curtains can make all the difference. Nowadays, there’s more technology and remedies available to us that completely transform how we feel and approach the day. Here’s some of those tips and tricks to rest easy.
RESERVE BED FOR SLEEP
Allocate your space. Don’t let a day’s work follow you to bed. Your office space is for work, and your bedroom is for sleep and relaxation. If we begin to associate work with our bed, it can make it harder to drift off.
NATURAL REMEDIES
Chamomile tea supports a healthy sleep cycle. It’s believed to have qualities that interact with brain receptors that help with the sleep-wake transition, according to Johns Hopkins Medicine. And it also doesn’t have caffeine, unlike green tea and Earl Grey.
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Melatonin is a hormone naturally released in the brain four hours before we feel a sense of sleepiness, according to Johns Hopkins. A light melatonin supplement can trigger sleepiness if we need that extra push.
MEDITATE
Unfortunately, falling into bed isn’t the light switch off from a stressful day. Our inner to-do list can keep our minds racing at night, so find a way to de-stress before your head hits the pillow. Meditation helps lower heart rate, according to Harvard Medical School. Instead of reaching for a TV remote, try deep breathing or meditation to let your mind settle. Phone apps like Headspace guide us to focus on the present, allowing our minds to doze off and our bodies to follow.
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Are you a light sleeper? Drown out distractions with a white noise machine, reducing the difference between background sounds and peak noises like a cabinet slamming. White noise machines like the Big Red Rooster on Amazon offer ambient sounds, including ocean, rain and white noise, that mask disruptions. A fan or air purifier works just as well, both a consistent, soothing backdrop throughout the night, according to the National Sleep Foundation.
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Health
Electrolyte Water BY TAYLOR MCLAMB
Whenever I go to the gym, I’m amazed by the number of people I see chugging large electrolyte drinks, such as Gatorade, while they exercise. Usually, the number can be pretty staggering. I mean, can you truly be a Gator if you haven’t tried every flavor of Gatorade? While electrolyte sports drinks appear to be a brightly colored staple at many gyms, how are they benefiting your body and do they actually work? Jennifer Bleiweis, who has been a registered dietician for 31 years and is the owner of her private practice Real Foods RD, said sports drinks were designed to replenish electrolytes, mostly sodium, potassium and fluid. “If an individual is sweating heavily, think of exercising in heat or manual labor in heat, then not only is fluid lost but also sodium with it,” Bleiweis said. “Replenishing fluid along with electrolytes helps the individual to rehydrate more efficiently and completely.” Electrolytes, such as sodium, potassium, chloride, calcium and magnesium, are vital minerals found in your blood, sweat and urine. These minerals are essential in the function of our muscles and nervous system, guaranteeing hydration and maintaining our internal pH levels. “Our bodies go through a complex feedback loop of hormones, which regulates the levels of electrolytes in our blood and tissues,” Bleiweis said. “When we lose electrolytes such as sodium and small amounts of potassium through sweat, urine and stool, we need to replenish our diet.” There is an endless supply of commercially sold electrolyte drinks on the market, ranging from those focused more on replenishing after exercise, such as Gatorade and Powerade, to the more kid-friendly Pedialyte. Coconut water has recently become a favorite as well, as the drink is low in sugar but high in sodium, potassium, calcium and magnesium. “I’m partial to Gatorade, as it has slightly more sodium than Powerade and has varying degrees of carbohydrate so a person can pick the amount that replenishes their need,” Bleiweis said. “So, for instance, if
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someone was outside in the Florida heat and sweating a lot, but maybe not exercising and needing the extra carbohydrate, then they could choose a lower sugar version and still get the rehydration benefits.” Bleiweis said there are special sports products that are designed for higher intensity, longer endurance and contain twice the sodium for maximum hydration, but stresses that the use of these should be done with advice of a knowledgeable trainer or sports dietician. A lot of the foods that we eat are naturally high in electrolytes, such as spinach, dairy, turkey and soybeans, so in most cases, we do not need to add them to our drinks. When doing minimal exercise where you haven’t lost a large amount of sweat, a sports drink might not even be needed. However, when you’re losing a lot of fluids, this is when you would reap the benefits of having extra electrolytes. "We may also have times that we are more prone to dehydration such as illness, fever, vomiting, diarrhea or spending long hours in a warm temperature and sweat soaking our clothes,” Bleiweis said. “The bottom line is if there is excessive loss of sodium through sweat, illness, or extreme temperature exposure, we will benefit from having electrolytes in the fluids we are consuming to rehydrate.” *Always consult your doctor before consuming extra electrolytes
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Fitness
According to the Oxford English Dictionary, balance is defined as an even distribution of
weight enabling someone or something to remain upright and steady. It is balance that allows us to walk without stumbling and maintain an upright posture. Sometimes our balance may not be up to par, which can be caused by a variety of reasons, such as viral or bacterial infections in the inner ear, poor posture, certain medications, poor circulation, irregularities in blood pressure and head injury. Sometimes balance issues can stem from tight or underused muscles. This is why it is important to ensure that the body is symmetrically strong. As we age, unfortunately, balance tends to become more unsteady. Poor balance can lead to falls and injury, which can be especially detrimental in older adults.
A Balanced Approach
The good news is that there are some simple ways that one can improve balance using minimal to no equipment. Practicing balance through the use of movement and isolating one side of the body at a time can work wonders for improving overall balance.
BY LINDSEY JOHNSON, M.S. | ILLUSTRATIONS BY GRACE DOWNEY
TAI CHI
Tai Chi is an ancient Chinese martial art and form of gentle movement. Tai Chi has also been called a type of meditation for the focus on breathing and slow, controlled movements. Tai Chi is suitable for all levels and is often popular among older adults.
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YOGA
Yoga can help with balance and coordination through movements that help build strength. Yoga is also adaptable for all levels and can be completed in a chair, standing or on the floor.
PILATES
Pilates is a type of exercise that focuses on strengthening the core by building flexibility, strength and improving posture. Pilates is popular among both younger and older adults as it is a gentle form of exercise.
Fitness What Exercises Can I Do To Improve My Balance? 1 | Weight Shifts
A simple movement that can be done anywhere is shifting all your weight from one foot to the other. Aim to stand on one foot only for up to 30 seconds, then switch legs. If this is challenging at first, you may rest your hand lightly against a wall or chair to ensure you don’t fall. Keep a slight bend in the knee that is bearing the weight.
4 | Single Leg Romanian Deadlifts 2 | Walk the Line
Walk in a straight line placing the heel of one foot directly to the toe of the other foot for 20 steps at a time. Keep your gaze up and your core tight. If you need to use a wall for additional support, you may do so.
3 | Back Extension
Lying flat on your stomach with arms at your side, palms facing up, gently lift your torso, legs, and arms a couple of inches off the ground. Hold for 10 seconds, then lower to the ground. Complete a set of 10, rest, then repeat.
The single leg Romanian deadlift is a more advanced movement that focuses on strengthening the posterior chain and helping to improve balance. This may be completed with or without weight. If using weight, place a dumbbell or kettlebell in your right hand while balancing on your left leg, which is slightly bent. Slowly lower your body forward, moving the weight toward the ground while your right leg lifts in the air behind you. Return to standing. Complete 10-15 repetitions, then switch to the other side. You can also complete the movement the same way without an object in your hand.
5 | Calf Raises
Using a chair for support if necessary, stand with feet shoulder width apart and lift both feet off the ground until you are standing on your toes. Hold at the top for one second before lowering back to the ground. Aim for two sets of 10-15 calf raises. These can also be done as an isolated movement, doing calf raises with only one leg at a time.
Balance is an important part of our daily lives. Desk jobs, inactivity and long commutes can all put us at increased risk for postural deficiencies and balance issues. Enhancing balance helps us function well with daily activities and helps prevent falls and injuries. Spending a few minutes daily or a few times a week to focus on balance will create lasting benefits.
WELLNESS360 | MAY/JUNE 2020
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Fitness
The Agony of Victory, the Thrill of Defeat BY TED SPIKER
I believe in New Year’s Resolutions about as much as I believe in small-size bowls of queso. Why? Same reason you hear over and over—a one-time declaration (“I forbid fondue forever!”) generally won’t stick. That said, I do think that the start of a new year provides an excellent opportunity to push reset, so that you can evaluate where you are and where you want to be, and—most importantly—figure out how to get there. New habits, new challenges, new mindsets. My #JanOne docket looked like this, and this is how I have fared so far this year:
TED TALKS THE HUMOROUS SIDE OF HEALTH
Challenge: Dry-uary
It’s been a long time since I’ve gone a long time without drinking. Along with a group of buddies, I decided I would try to make it through the whole month without any booze. No with-dinner wine, no duringfootball beer, no after-work bourbon. A formidable task, for sure, especially on day three when our server at our favorite joint brought wine to the table as we were sitting down. I resisted. Time and time again. I did make it to the end (I did have my first drink on 9 p.m. on Jan. 31 for a special social outing, but I’m claiming victory). I learned a lot during that month—mostly about habit-breaking and seltzer-drinking. It wasn’t always easy, but it was a lesson worth learning.
VERDICT: WIN
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WELLNESS360 | MAY/JUNE 2020
Challenge: 100-Day Burpee Challenge Do one burpee on Jan. 1, two on Jan. 2, three on Jan. 3 and so on. By the end of 100 days, you’ll have done 5,000+ burpees. (Burpees are brutal body weight exercises in which you stand, squat, thrust out to a push-up position, do a pushup, thrust to your feet and jump up. That sequence is 1.) I started strong and got into a consistent rhythm, but I bailed about four weeks in. And. I. Couldn’t. Be. Happier. Note: I am still tracking burpees and do have a goal of doing 5,000+ for the year, but having to do them every day like that? Not a pleasant experience when you’re built like a silo.
VERDICT: LOSS
(But feels like a win)
Challenge: Schedule Appointments
Having written regularly about health for 20+ years, I know that there’s a large portion* of our health destiny that we can control—prevention with lifestyle choices, treatment with lifestyle choices, diagnostics/early detection to head off problems earlier than later. I’ve let my schedule overrule my good sense, blowing off regular doctor appointments. This year, though, I immediately scheduled four appointments that I have neglected for [time frame redacted due to shame]—teeth, skin, eyes, physical. Now, three of the four are successfully completed, and I only await D-Day (Dammit, I Have to Get on the Scale Day).
VERDICT: LOSS * Did somebody say large portion?
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.
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WELLNESS360 | MAY/JUNE 2020
Fitness
The LUNGE:
Easy At-Home Exercises That Give Big Results BY LINDSEY JOHNSON, M.S. ILLUSTRATIONS BY MEGAN SAPELAK
During the quarantine, exercise at home became the new standard while fitness centers across the country closed their doors. People looked online and in print for workouts they could do in their homes with little to no equipment. One movement that became a shining star is the lunge. Lunges can be a strictly bodyweight movement that can be performed anywhere.
Why do lunges?
Lunges are a great exercise to work the lower part of the body. Lunges can help build stability and strength and improve balance. Depending on lunge variation, they can primarily work the quadriceps, gluteus muscles, hamstrings and calves. Completing lunges can also build core strength as you focus on balance and keeping your torso upright.
The forward lunge is the most common form. From a standing position, shift one leg out in front of you until your knee is aligned over your ankle, forming a ninety degree angle. Keeping your torso upright, drop the back knee until it touches the floor, being careful that the front knee does not extend forward past the ankle. Push using the front leg until you reach an upright position. As you stand up, push through the floor with the front leg, engaging the quadriceps, hamstrings and glutes.
The backward lunge is the reverse movement of the forward lunge. Starting in an upright position, step backwards with one leg until the knee touches the ground. Driving through the front leg, return to standing.
Walking lunges begin in a forward lunge. When you return to an upright position, bring the back leg forward and complete the next forward lunge with that leg, propelling yourself forward. Walking lunges can be a nice variation and allow you to travel around your space.
The side lunge is a slightly different movement. Starting in a standing position, step one foot out to the side about 2 feet and bend the knee while pushing your hips back. The other leg will remain straight and both feet remain flat on the floor. Pause for a second, then return to starting position.
The curtsy lunge begins by using one leg as your anchor and moving your other leg diagonally behind you until the knee comes close to the floor. The anchor leg bends as you drive through it to return to a standing position.
The jumping lunge begins by starting in a forward lunge with the right foot forward. From the bottom of this position, jump and switch legs, bringing the left foot forward and the right foot behind.
WELLNESS360 | MAY/JUNE 2020
21
Fitness
The Wave of the Health Future: TeleHealth BY DR. JOSH ELAM, PHYSICAL THERAPIST, KINETIX PHYSICAL THERAPY
PHOTO COURTESY OF KINETIX PHYSICAL THERAPY
As our present day normal has been dictated by social distancing patterns, we have had to adapt in ways we never thought possible. From shopping to engaging in our own health upkeep, we have had to become flexible in how to achieve our goals. For our health, participating in TeleHealth has been a way for people to receive the care they need, straight from the comfort and safety of their own homes. TeleHealth is the use of telecommunications technology to provide real-time healthcare remotely to patients. It can be delivered simply by using mobile phones, tablets or desktop computers, and all you need as the patient is Internet access to be able to connect remotely on a device to your healthcare provider. Often TeleHealth is provided through a video platform online, so there is face-to-face interaction and discussion between the provider and patient. TeleHealth was initially used primarily by primary care physicians to evaluate patients with illness so that they could provide prescriptive care without having to see the patient in the clinic. With the evolution of the COVID-19 pandemic, federal and state level changes have helped to increase patient access to a myriad of healthcare providers from the comfort and safety of their own home. In addition to seeing your primary care physician via TeleHealth access, you can also continue to see your specialty doctors as well. Physical Therapists (PT’s) have access to secure and private HIPAA-compliant TeleHealth platforms to evaluate new patients and continue treatment for established patients. Through the virtual platforms, PT’s can provide most of their usual services, such as exercise instruction for proper form, exercise progression to
TELEHEALTH
is the use of telecommunications technology to provide real-time healthcare remotely to patients.
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continue with strength gains, and postural modification to maintain improvements. Many people who have transitioned to working at home might have found it difficult to set up a workstation that encourages good posture. Sitting with poor posture can lead to aches, pains and regressions from previous improvements. TeleHealth appointments can be especially helpful in evaluating your workstation at home and making ergonomic adjustments to set you up for success while working from home. Physical therapists are experts on knowing what muscles to target for increasing flexibility, strength and stability. After assessing your individual needs, a custom exercise program is created and shared virtually to address areas that could use some TLC. Whether it is lower back pain that keeps you from walking, shoulder pain while reaching overhead, or knee pain that prevents you from doing activities you used to do, PT’s can address your situation and get you back to what you want to be doing! More so than ever, it is important to stay strong and active. TeleHealth makes it easier and more convenient for people to stay healthy and engaged in their health. People love the convenience, flexibility and real-time care with their physical therapist. As physical therapy is considered an essential healthcare service, PT clinics can continue to serve the community using both TeleHealth and one-onone appointments in the clinic. The goal of physical therapy is to keep everyone safe, healthy and pain-free!
Being healthy is a LIFESTYLE. Get the best in health and wellness tips with by visiting our website and following us on social media!
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25
Nutrition
Spice Up Your Life:
Growing Your Own Herb Garden BY JACQUELINE SAGUIN
Fight the urge to click that “continue watching” button on Netflix and adopt a hobby that’ll spice up your life. And what better way than creating your very own herb garden?
TIP: Southwestern-facing windows are
best as they let in the most sunlight. Herbs can be used any time during the season, fresh or dry and their essential oils create lasting flavors without any added fat, sugar or sodium. Herbs were popularly used thousands of years ago as natural remedies. Fast forward to today, and you’ll notice they’re primarily used for enhancing the taste of foods. Herb plants carry unique aromas and flavors, acting as that gamechanger you need for any food dish. And as an added bonus, their various colors and textures can help bring some sunshine indoors. Since they’re only needed in small portions for cooking, they thrive as small indoor plants fit for windowsills, but they also grow well in outdoor flower beds. It’s time to beat the boredom with this affordable activity!
WHAT YOU NEED TO GET STARTED A pot (Clay, wood, resin, metal, etc.) Herbs of choice Potting soil Water
THE BEST PLANTS TO GROW
You can purchase seeds at any supermarket or gardening center. Oregano, mint, thyme, sage and rosemary are the best and easiest herbs to start with for window gardens, according to the University of Florida’s Gardening Solutions program. Rosemary plants can grow leaves for years, while basil
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WELLNESS360 | MAY/JUNE 2020
is perfect for the indoors and outdoors. Mint spreads quickly, so its typically best to grow within containers. And thyme flourishes in both rock gardens and cascading over containers.
PLANTING YOUR HERBS
Use a hanging tray that houses all your herbs with similar watering needs or paint your own pot! The options are endless in matching your plants to your living space. Be sure your container has holes at the bottom, so that it properly drains when you water it. Herbs need loose, fast-draining soil. Soggy soil can be fatal to these plants, according to UF’s Gardening Solutions. Use potting soil, and let it dry slightly before watering again. Keep the soil slightly moist, but not soggy. Rely on the soil to tell you when to water. If it feels dry about a fingernail under the surface, your herbs likely need more moisture.
A HEAD HERB START
Does starting a full garden seem daunting? Start off with these nifty kits. Mason Jar Indoor Herb Garden $20 each, uncommongoods.com
Herbs prefer a sunny location and can be grown in the same conditions as vegetables, whether indoors or out. About six to eight hours of good sunlight will keep your plant perky and a vivid green. The same steps apply to growing outdoor herb gardens. Check seed packets for the proper water, space and sunlight needed for your plant. Even if you don't have a sunny windowsill, you can still grow herbs indoors with new kits and systems like hydroponics, which grow plants in nutrient-rich materials instead of soil. Insert pre-seeded pods of basil, oregano, thyme and more into the hydroponic container or by planting seeds in the provided pots. Although more expensive than a traditional garden, it’s readily available moisture and nutrients make herbs grow faster. As the herbs grow, just add water!
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Nutrition
Banish Belly Fat With These Must-Eats and Must-Skips BY JACQUELINE SAGUIN
Gravitating toward that extra scoop of Rocky Road? Skip the guilt, and eat your heart out with these healthy foods! They’re bound to make you look and feel better, banishing belly fat.
MUST SKIP
MUST EAT
Red meats Ginger
This spicy root contains enzymes that speed up the digestion process. It’s antibacterial and antiinflammatory powers are a natural cure for your gut. Relying on spices for flavor helps you cut back on the salt, which also keeps bloating at bay, according to nutritionist Amy Shapiro for Prevention. com. Take a shot of ginger, or if you have a sensitive stomach, brew a ginger tea!
Avocados
This fruit is loaded with key nutrients like potassium that help shed excess sodium. It’s also high in soluble fiber and healthy fats, helping us feel satisfied on smaller portions. You can easily incorporate this food into different meals and snacks like avocado toast and avocado-based salads. In addition to keeping the pounds off, avocados coat the stomach and help with digestion, increasing its absorption of other nutrients and antioxidants, according to Health.com.
Oats
Don’t be deceived: Carbs aren’t your enemy. And not all carbs are created equal. According to Health.com, whole grain carbs help you stay slim and act as a great source of filling fiber. A study found that women who regularly ate whole grains had a 49% lower risk of major weight gain over time. Start your day with a bowl of oatmeal to guarantee your body its daily dose of fiber, and press reset on your stomach.
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Sugary drinks
A Frappuccino piled high with whipped cream may be your Starbucks go-to, but it’s not doing your stomach any favors. Coffee drinks and bottled teas are sweetened with high-fructose syrups that make it difficult to digest and leave you feeling bloated, turning those few minutes of heaven into hours of regret.
Refined carbs
Dark chocolate
You’ll be relieved to hear that not all desserts are off-limits. According to Health.com, any good quality dark chocolate above 65% cacao is good for you – in moderation. Similar to avocados, dark chocolate carries healthy monounsaturated fatty acids that help speed up metabolism.
It’s the guilty pleasure foods: white bread, pasta and candy. We love to eat them and struggle to part from them. These are processed foods stripped of their nutritional value to extend its shelf life, oftentimes leading to a rapid rise of glucose and insulin. After the high, you’re left feeling hangry.
Although a rich source of vitamins and minerals, it’s possible to have too much of a good thing. Red meat’s high saturated fat levels help with weight gain. And its high sodium levels promote bloating, especially around the belly. There’s a clear link between high intake of processed red meats and higher risks of heart disease and cancer, according to Harvard Medical School.
Packaged foods
It’s time to say goodbye to certain cereals and pretzel mixes. Packaged snacks typically have high sodium and high sugar counts. Sodium makes you retain water, causing a bloated belly. Like refined carbs, packaged foods are processed to extend their shelf life.
Nutrition
Glorious Guavas BY ISABELLA SORRESSO
Often when we think of tropical fruits to liven up our entrees, fruit salads and cocktails, our minds jump to fruits like mango, pineapple and coconut. But what about the more exotic ones that you see at the grocery store, pick up to say that you've never had it before, but ultimately put back. These might include dragon fruit, starfruit and the star of today’s show, the guava. Guavas come in many different types and sizes such as the cherry guava, strawberry guava and the apple guava, which is what would most commonly be regarded as the standard guava. Apple guavas are typically light green when ripe and have tons of hidden health benefits! According to Healthline, incorporating guava into your diet can help to lower your blood sugar levels, boost heart health and relieve painful menstruation cramps! Guavas are a great source of vitamin C, with a single guava containing around 126 mg. Due to the high levels of vitamin C, guavas are more than two times more beneficial to your immune system than oranges. The antioxidants in guavas can also help to improve the appearance of skin and help to prevent wrinkles. If you apply the guava leaf extract directly to your skin, it has been shown to help to treat acne by killing acnecausing bacteria, according to Healthline. Some easy and delicious ways you can include more guava into your everyday routine is by swapping your strawberry jam for guava jam. You can also opt for a guava pastry the next time you’re craving something sweet. Pick up a guava pastry at local Gainesville spots like Flaco’s Cuban Bakery and Mi Apá Latin Café.
WELLNESS360 | MAY/JUNE 2020
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They say "home is where the heart is," and there is no questioning the amount of heart that went into these homes. Within the walls of these three amazing and unique Alachua County residences are stories and memories that will last a lifetime!
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T H E WATS O N H O M E PHOTO BY FOOTSTONE PHOTOGRAPHY
WELLNESS360 | MAY/JUNE 2020
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THE
WATSON HOME
BY ROBERTA WATSON
H I STO R I C T I G E R T- BA R R OW H O U S E Keith and Roberta Watson Lived in the home for 5 years Built in 1928 Photos by Footstone Photography
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e have done extensive renovation and restoration to this property, always with a goal of preserving the home’s historic significance. What we love most about this house is its large grand rooms, period architectural features and the flow of the house. It is perfect for entertaining. As owners of a special event design company, we have had many opportunities to entertain friends and family. When our daughter, Sarah, was married last year, we hosted several events surrounding the wedding in the house and garden and we have often used our home to host fundraisers for local nonprofits and charities.
LOVE THIS HOME? The house is currently on the market at the time of print.
THE HISTORY Our home was built by M. Parrish, the builder/developer of the Northeast Historic District. This area was commonly called the Duckpond starting in 1928. He had purchased, subdivided and sold the properties of Highland Heights and was building this home for his family. The home was inspired by colonial American architecture and was styled after George Washington’s beloved Mt. Vernon in Fairfax County, Virginia. Shortly after having the main Boulevard built, the stock market crashed and Mr. Parrish’s clients could not pay him for the neighboring properties sold to them. So, he gave this house to the contractor who had built the Boulevard as payment for the work done. The contractor leased the house to the University of Florida, and the home served as the UF President’s residence until 1953 when the President’s home on Second Avenue was built. President Tigert and President Miller lived here during their tenures, and the home hosted many noteworthy guests including, we are told, Supreme Court Justice Sandra Day O’Connor. The house passed into private hands in 1953, and in 1969, it was purchased by Dr. and Mrs. Mark (and Mary) Barrow who lived here until (I believe) 2000. The Barrows were the owners who converted the carriage house to a guesthouse.
WELLNESS360 | MAY/JUNE 2020
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The house sits on a double lot, and the garden hardscape (including patio and fountain) was designed and built by the same folks who designed the gardens around the historic Thomas Center. The guest house serves as a lovely oasis for visiting friends and family.
PHOTOS BY FOOTSTONE PHOTOGRAPHY
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WELLNESS360 | MAY/JUNE 2020
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THE
FETROW HOME Alisa, Jason, Jackson and Mckinley Fetrow and two basset hounds, Flynn and Maggie
Lived in the home for 6 years BY ALISA FETROW
ason and I purchased our “dream home in the rough” in December 2014. This home is your standard 90s Haile home. What we loved immediately about the home was the lot that was over half an acre, the potential to open up the floor plan and that it was on a cul-de-sac. Since we were married in 2006, we have never owned a home that we didn’t rip apart and redo. We quickly went to work on the renovations, which have continued through the entire time we have lived here! We LOVE to entertain, and this house was remodeled with that as our No.1 intention. Our kitchen is very open to the living spaces, anchored with an island and plenty of room to move around. The flow in and out of the house with the large slider doors to the deck allows for our entertainment space to easily expand outside.
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WELLNESS360 | MAY/JUNE 2020
Built in 1991 Photos by Shannon Austin Photography
The fireplace is one of my favorite items, I love the stone. The mantle was handconstructed by Jason out of the pallet wood our floors were delivered on! I also love all of the windows and sliding glass doors, I call our house the fishbowl because we have windows everywhere! It really helps to make the home feel bigger and bring the beauty of our Florida trees and landscape inside.
Left: The Fetrow dining room before renovations. Above: A look at the kitchen area before refurbishing.
WELLNESS360 | MAY/JUNE 2020
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the living spaces with a large center island, complete with bar stools for seating.
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WELLNESS360 | MAY/JUNE 2020
PHOTOS BY SHANNON AUSTIN PHOTOGRAPHY
The kitchen area opens up
At this point, there is not a surface inside or out that we have not touched! The first phase consisted of flooring, trim and doors. Then we remodeled the guest bath, followed by the kitchen. The final touches were the master bath and the addition of the pool in 2019. Jason plans to finalize the summer kitchen and landscape around the pool in the next year. We have a pretty eclectic taste when it comes to design, and we just go with what we like. Our first home was a 1920s California craftsman, which I think always plays a small role in what we do. We were married in the backyard of that home after remodeling it, and Mckinley is named after the area where it was. Since then, the farmhouse look has caught our eye, but I think we are a bit more eclectic. The backyard and pool were very inspired by our Northern California roots with a little bit of Georgia and Florida landscape incorporated. We love our home and can’t imagine being anywhere else!
Above: The bathroom before renovations.
Right: The Fetrow family with their basset hounds.
The pool is set off to the side so as to not interfere with the outdoor living space, but is still accessible and part of the charm. I wish we had a true guest room. The house is a 3/2 with an office, which works great until we have guests come to stay. We have dreamed of adding a cabana to the back yard that could double as a guest space. Maybe one day it could be a reality! WELLNESS360 | MAY/JUNE 2020
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THE
FORBES HOME Chris, Brittany and Lilly Forbes Lived in the home for 4 years Built in 1998 Photos by Brittany Forbes
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BY BRITTANY FORBES
e were living in South Florida when we decided to move to a location that offered a better school system and the possibility of more land. In south Florida, the homes are practically on top of each other. We looked at homes with five acres to 30 acres and what type of layout would make the most sense for us. Several homes we were interested in went under contract immediately, and initially we weren’t interested in this home. The land next door had been developed by a high school and we weren’t interested in being their neighbors. We decided to at least view it while we were in town. Upon arrival, we noticed how close to town it was, but how secluded it was at the same time. It’s become the hidden gem of Gainesville. The house sits on 20 acres, mostly wooded, with a private drive. The layout of the house is very open, so it worked well for my husband. Initially, with renovating, we didn’t need to change anything structurally, it was mostly cosmetic. It happened to fit our budget and it’s been the perfect fit!
Above: Every year the Forbes grow a sunflower field in their front pasture, and in the fall they plant radishes and kale.
If you were to ask me what my favorite room in the house was, I would have to say it is a toss up between our kitchen and our master bath. We designed the rooms ourselves and they are the wow factors of our home. I would find certain vintage pieces and go from there. For our kitchen, the light fixtures were a vintage find. I’m assuming they probably belonged in a church previously and I loved the uniqueness to them and I basically designed our entire kitchen around them. We added the cypress beams throughout the house to give it the old world feel. Someone asked us a few days ago, “Will this be your forever home?” In a way, yes, but possibly no. If we did move, we would definitely build out on land; possibly more acreage for livestock and orchards. It would be hard to leave this behind. I told our friend, that if we did move, I’d have to dig up all of my roses and take down all my antique light fixtures, which I guess is a huge no-no. It would be hard to leave all of my favorite finds behind.
Above: The Forbes kitchen before renovations.
THE HISTORY We’ve heard numerous stories about the history of the land from various neighbors. There is an old dilapidated schoolhouse in the woods behind our house that could possibly be 100 years old. Supposedly the land dates back to one owner from the 1800s who farmed it, and it’s believed our parcel of land could have been the slave quarters with the schoolhouse. WELLNESS360 | MAY/JUNE 2020
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BEFORE
AFTER
QUESTION
WHAT IS YOUR DESIGN STYLE IN YOUR HOME?
It’s hard to say. A lot of my inspiration comes from the homes in the french countryside. I’m not necessarily ultra-farmhouse, I do like to mix vintage and modern. I guess we could say European? I really admire their take on textures and mixing new with old. Everything is of a collection and serves a purpose to them.
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The biggest memorable moment in our home is raising Lilly here. It’s been fun to watch her become a farm girl. She was roughly 18 months old when we moved here. While most kids are inside on tablets or the TV, she’s outside catching lizards, playing with her chickens and finding new bugs to collect. She’s learning the responsibilities of having animals to care for, and she’s learning where her food really comes from. I love to spend time outside. We have 20 acres with goats, chickens and huge garden beds. I’m constantly in the garden tending to plants or at Garden Gate Nursery buying more plants. I recently started building a rose garden! I probably have over 20 rose bushes. No knockouts or drifts, but I collect English roses like David Austin varieties. It’s been a fun project to put together over the past few weeks.
Above: Brittany with her daughter, Lilly.
PHOTOS BY BRITTANY FORBES.
Right: The Forbes master bathroom before renovations.
We basically did a full house remodel, minus the upstairs. It was mostly cosmetic, which made the process easier. The renovations were split between two phases, and we hired R.E. Robinson to do the work. Bobbie knew exactly what I wanted to accomplish, and he helped me convince Chris that I was always right! We still have a few more projects left to do, but nothing major like we previously did.
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Finance the perfect time to start one, as most of our nonessential purchases, such as going to the mall, movies or restaurants, have been cut out of the picture. Calculate your monthly income and essential expenses, creating a goal that’s realistic to your lifestyle. Remember to keep your emergency fund separate from your other bank accounts so that you aren’t tempted to use it on an unneeded expense. Online savings accounts, such as CIT Bank, Capital One, Discover and Citizens Bank, to name a few, are popular choices for keeping emergency funds.
Financial Mindfulness During a Crisis BY TAYLOR MCLAMB | ILLUSTRATION BY GRACE DOWNEY
According to the U.S. Department of Labor, 3,283,000 people filed for unemployment benefits the week of March 21. This year has been a chaotic and devastating rollercoaster, as COVID-19 wreaks havoc on people’s health, financial stability and daily lives. This global pandemic is something a lot of us couldn’t have predicted, and the uncertainty of the situation can be scary and overwhelming. COVID-19 is already reshaping America’s economy, as movie theaters, restaurants and all other jobs deemed non-essential are shutting down to enforce social distancing. If you’re worried about your own financial security, you’re not alone. According to the U.S. Department of Labor, 3,283,000 people filed for unemployment benefits the week of March 21. While in the past, the media often mocked doomsday preppers, portraying them as frazzled caricatures, but in reality, perhaps, they were making a
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good point – it is beneficial to prepare for the unforeseeable future. We’ve all heard the tales of money hoarding during the midst of the 1920s Great Depression, and while it may seem that toilet paper has replaced cash in our situation, saving money is detrimental for both surviving this pandemic and preparing for another event like this. Having an emergency fund is critical when facing an unexpected life event such as COVID-19. An emergency fund is stowed away money that is saved separately from your other savings, so that you’re not drawn to using it for everyday expenses. Saving three to six months of expenses has been frequently advised as the go-to amount for an emergency fund. If you don’t have an emergency fund, now is
While we might be spending time at home all day, it’s still important to watch over our expenses. Limit the amount of online shopping that you do, the movies that you rent or the food delivered. Though it’s incredibly important to support local restaurants, be mindful of your personal budget. A great way to limit the amount of times you go to the grocery store, would be to make a meal plan and meal prep for the upcoming week. Write out what meals you intend to make, and create a grocery list so that you can quickly grab what you need. Of course, you’re going to need to be a bit flexible, as there is a large chance the store won’t have some of the ingredients you need. Also, make sure to prepare foods that can be consumed for a while, such as canned goods and freezable items. Our world has changed drastically in such a short period of time, and many of us are learning to adjust to this massive change in our lifestyle. These times can be incredibly difficult for many who have lost a job and are struggling to make ends meet. Many popular credit card companies have services for customers impacted by the pandemic, such as temporarily lowering monthly payments, refundable late fees and the ability to defer payments. It’s important to talk with your credit card company and see what services they offer, as everyone’s financial state is different. While this time has been incredibly difficult, it also shined a light on the greatness of humanity, as we’ve stood in solidarity to offer kindness and support of the vulnerable during this time, whether that’s by practicing social distancing, offering financial support to those less fortunate or producing masks and other medical equipment. If you’re struggling during this time, take a breath and remember that you’re not alone. Remember to stay future-oriented and know that this isn’t forever. Eventually, life will return to normal. However, it’s important to do our part to keep the world safe.
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October 16, 2020 Valley View at Santa Fe River Ranch www.acsrosegala.org WELLNESS360 | MAY/JUNE 2020
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Lifestyle
Must-Visit Homes in the USA 5 BY ISABELLA SORRESSO
Our great nation has brought us many cultural masterpieces. From Grant Wood’s American Gothic to the creation of the iPhone, there’s no telling what Americans can produce. We’re constantly pushing the boundaries of mixing science and engineering with art and creativity. One important way that these differing mindsets intersect is through architecture. Over the years, there have been some elegant, ingenious and artistic homes and properties constructed in the U.S. and many of them are still around. Today, these homes are regarded as some of the most amazing houses in America! *At the time of print all of these locations are temporarily closed due to the outbreak of COVID-19. Please check recommendations on cdc.gov before considering traveling.
BILTMORE ESTATE
FALLINGWATER
According to the official Biltmore Estate website, George Vanderbilt began construction in 1889 and it was completed in 1895. The estate is massive, with 250 rooms in the main building and lush gardens overlooking the surrounding mountainous landscape. Back when Vanderbilt purchased the land for Biltmore, he actually acquired 125,000 acres for his country estate. Now, the estate has grown to be a local attraction and includes a hotel, parks, a winery, shops and much more! Virtual tours available at biltmore.com.
You may recognize the Fallingwater house as a famous art installment from Frank Lloyd Wright, but did you know you can actually visit it? Millions of people have come to visit the Fallingwater house since it’s completion in 1939. It was actually commissioned by Edgar Kaufmann to be a weekend home for his family. Wright created the home in the style of organic and utilitarian architecture with just a one-room interior. The exterior of the home resembles rock formations and the name Fallingwater comes from the waterfall that flows along one side of the home into the stream it overlooks. For more information, visit fallingwater.org.
Asheville, North Carolina
Mill Run, Pennsylvania
TAOS PUEBLO
Taos, New Mexico
The Taos Pueblo represents the amazing longevity of the Native American culture among the Taos people. According to the Taos Pueblo website, the home is a multi-storied building made from adobe and has been continuously inhabited for over 1,000 years. The main parts of the house are believed to have been constructed sometime between 1000 and 1450 A.D. Approximately 150 Taos people live in the Taos Pueblo at any given time. For more information, visit taospueblo.com.
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THE PHILIP JOHNSON HOUSE PHOTO BY MICHAEL BIONDO
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THE PHILIP JOHNSON GLASS HOUSE New Canaan, Connecticut
The Glass House was built by architect Philip Johnson as an example of modern and minimal art, structure and reflection. It was completed in 1949 and is a part of the National Trust Historic Site along with 13 other structures and exhibits. According to the Glass House website, the house features floor-to-ceiling glass panels around the entire perimeter of the house that are held in place by steel stops and black-painted steel piers of stock H-beams. It hadn’t been modified in 70 years until the summer of 2019 when two of the panels began to crack due to thermal stress and temperature change. The glass has since been replaced and repaired back to its former glory. For more information, visit theglasshouse.org.
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HEARST CASTLE
San Simeon, California
In 1919, George Hearst began constructing the Hearst Castle with purchased and inherited land that ended up equalling about 250,000 acres. According to the Hearst Castle website, architect Julia Morgan helped bring Hearst’s vision to life, complete with 165 rooms and 123 acres of gardens, terraces, pools and walkways—all built to Hearst’s specifications and created to show off their legendary art collection. Similar to the Biltmore Estate, the Hearst Castle that was once an elegant home for the Hearst family, is now an attraction for all to come and experience over 25 thousand artifacts that it holds. For more information, visit hearstcastle.org.
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VIRTUAL TOURS:
A NEW WAY TO EXPLORE BY AMANDA ROLAND
Social distancing, while very necessary, can be very boring. Personally, it has made me miss things that I clearly have been taking for granted, like the freedom of spending time at a coffee shop, going to the Harn Museum on the weekends and even going to the gym. If you are like me and need something other than your Instagram feed or your snack drawer to keep you entertained, then welcome to the world of virtual tours. Many museums, zoos, aquariums and even national parks are tourable online so that people like you and I can experience a new place from the comfort of our own homes. So, settle in and find the virtual tour that is right for you!
FLORIDA MUSEUM PHOTO BY KRISTEN GRACE
MUSEUMS The Louvre Museum
This iconic Paris museum is a must-see for any museum buff, but for the time being, you can view its beauty from your computer screen. Enjoy four different tours including “Egyptian Antiquities,” “Remains of the Louvre's Moat” and more.
Visit louvre.fr/en/visites-en-ligne to tour the museum!
National Museum of Natural History
Learn about the Earth and its history at the National Museum of Natural History. You can tour this popular Smithsonian museum room by room, and you can access past exhibits that are no longer up on display.
Visit naturalhistory.si.edu/visit/virtual-tour to tour the museum!
Guggenheim Museum
Take a virtual tour of the entire Guggenheim Museum in New York for free on Google. Google Street view allows you to tour the museum and glide up the iconic, white spiral staircase as if you were actually there.
Visit artsandculture.google.com/ and search “Solomon R. Guggenheim Museum and Foundation” to tour the museum!
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View Local! The Florida Museum of Natural History
The Florida Museum of Natural History’s website is loaded with online exhibits, YouTube videos and research related to the museum! Explore exhibits like “St. Augustine: America’s Ancient City,” “Florida’s Wildflowers & Butterflies” and “Florida Vertebrate Fossils: Fossil Species of Florida” all online. To view these online exhibits, visit floridamuseum.ufl.edu/museumblog/florida-museums-greatest-hits/
The Harn Museum
The Harn Museum offers a number of videos on its website that touch on its collections and exhibits in the museum. Dive deeper into this local museum by watching these videos to better familiarize yourself with the museum and its art. To watch these videos, visit harn.ufl.edu/explore/watch-listen.
NATIONAL PARKS Google Earth
National Park Foundation
Install Google Earth at google.com/earth/ to tour 31 U.S. National Parks.
Go to nationalparks.org/connect/blog/take-virtual-visit-national-park to visit these places!
To explore 31 U.S. National Parks, download the Google Earth app on your phone or download it to your desktop. In Google Earth, you can search through these treasured parks and explore them through guided tours with beautiful pictures.
Discover legendary places across the country and explore new sights with virtual tours from the National Park Foundation. Visit the Virgin Islands, Crater Lake, National Mall and Memorial Parks and more!
Cincinnati Zoo & Botanical Garden
Everyday at 3 p.m., the Cincinnati Zoo hosts a “Home Safari Facebook Live” where you can watch one of the zoo's spectacular animals.
To tune in to the daily livestream, visit facebook.com/cincinnatizoo/.
Houston Zoo
While you can’t take a tour of the whole zoo, you can spend some time with the animals virtually through the zoo’s live webcams! See giraffes, gorillas, elephants, rhinos, chimps, flamingos and even leafcutter ants living in their happy zoo homes.
Visit houstonzoo.org/explore/webcams/ to tune in to the live webcams!
Georgia Aquarium
ZOOS AND AQUARIUMS
Here are some more webcams to keep you happily entertained! This aquarium has nine webcams for you to choose from where you can watch playful puffins, hypnotizing jellyfish, swimming sea lions and more!
Visit georgiaaquarium.org/webcam/ocean-voyager/ to view these webcams!
WELLNESS360 | MAY/JUNE 2020
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Ask the Expert
Ask the Interior Specialist BY AMANDA CARREON, A DIVINE CLOSET & JEROME H. DAVIS INTERIORS
I had a cedar lined closet in my house in New York, do I need one here? What are the benefits?
We typically do not get requests for cedar closets. It seems to be a more northern application, because cedar helps remove moisture from the closet. Yes, we have a very humid climate here, so you’re probably thinking, “why wouldn’t it also be a southern application?” Typically in the south we don’t have many seasonal clothes or storage of heavy coats. Most of our apparel is worn year round and the few items we have that would only be for “winter” are typically few and far between. The clients that I have had request a cedar lined closet, or cedar chips, are people who travel a lot to colder climates and are storing heavier coats, or who have multiple homes. Removing moisture is the biggest aid the cedar provides, next would be the aroma. It keeps a fresh scent while also removing moisture and protecting your clothes.
If I only have a limited budget to redo a part of my house, for either interior or exterior, what would you recommend would be the biggest bang for my buck? This is a weighted question. However, paint is always something that transforms the space quickly, fairly painlessly and can be a much smaller investment than other things in the house. Because paint can change the feel of an entire room (interior or exterior) it is a great bang for your buck as you can add little touches on top of it as your budget permits.
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What is the best way to pick out paint colors?
First and foremost, it is best to be in the space you are picking for so you can understand the lighting challenges you may encounter. I am not a fan of painting samples on the walls, as you are typically painting next to or on top of the existing color you have, and therefore, your new color may take on characteristics of your existing color. Therefore, if you’re a “I must paint a sample kind of person,” do it on a white background, with a couple of good coats of paint. Peal and stick samples are new on the market, and they could be a nice option for a nicely saturated sample. And, most designers offer just paint selections for your space to help you make the best choice given your lighting, current furniture/accessories, etc.
PRO TIP:
Make sure walls are white before placing paint samples to avoid picking up characteristics from any previous wall colors.
I have rarely met a couple that have the same idea/taste for whatever space they are working on. However, they typically have the same end goal, which is to have a more updated, functional and comfortable space. Therefore, the way I deal with differing tastes is to fully understand the feeling each of them want in the space, as that is something that is usually agreed between the couple, then I make style boards that have elements of both of their styles. Typically there is some compromise needed, but in the end it is a space that both of them enjoy.
What are the most popular colors/palettes these days that are a “for sure” win for me to decorate my house? The trend these days is to be neutral or on the lighter side of things. A more organic color palette approach if you will. This allows you to make the most of accenting with other textiles, drapes, etc.
My house is grey, and I want a front door that will pop. What color should I do that says “hello and welcome”? Yellow can be a very inviting door color, red is a classic pop, and even black can be sophisticated yet inviting with a beautiful wreath on it.
PHOTO COURTESY OF AMANDA CARREON
Amanda Davis Carreon is a Gainesville native. She is the fourth generation in her family to be in the furniture and design industry. Her mother, Jerome Davis, owned a wonderful furniture store, The Glen Addie Collection, for most of Amanda’s childhood, and Amanda always enjoyed setting up the vignettes and organizing the warehouse. It was at her mother’s furniture store where Amanda realized she had a passion for working with people, making beautiful spaces and improving the functionality of every space she worked on.
My husband and I don’t agree on our interior design concept. What would you recommend so we can move forward with decorating and save our marriage?
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Mind Matters
Keeping It Clean While Keeping the Peace BY JACQUELINE SAGUIN
Everyone who's needed that extra person to split the rent harbors some sort of horror story or “war flashback” to past living situations. Perhaps their random roommate said they’d foster a dog for a couple weeks and ended up keeping it indefinitely, leaving them to sweep up the ever-present layer of black fur. Or, a wife likes the shoes lined up by the door while a husband sweeps his fallen crumbs under the sofa – out of sight, out of mind. These are the ghosts of roommate’s past. And, let’s admit it, maybe we’re the roommate. Regardless, it’s a struggle living in such close quarters with someone who has vastly different living habits than you. Household labor is one of the leading causes of roommate conflict and it's among the top three conflicts for romantic couples, according to Sarah Riforgiate, an associate professor at Kansas University, who studied cleaning conflict. Messy habits may simply mean that people aren’t as concerned or spatially aware about their disorderly
environment. Messiness and neatness may just serve as markers of someone’s mess threshold. “When a romantic couple or roommates have differing threshold levels, the person with the lower tolerance level will often become bothered and complete tasks more promptly,” she said in her research. “Repeated instances of this behavior can lead to those tasks being regarded as the person's job.” It’s not about praising cleanly people and vilifying those who aren’t. It’s about finding out ways to alleviate problems for all parties - from married couples to roommates alike. Here are some best practices to get on the same page regarding household expectations:
1 DIRECT COMMUNICATION
There’s no way for your roommate, spouse or partner to know you have a problem with they way they “keep house” unless you communicate it. Find a time and place to discuss your problems face-to-face. Messages get lost in interpretation over text, so it’s
best to hash it out in front of one another. Make your point by explaining how you feel and how you’d like to work on it. It’s not a blaming game, so don’t pick apart every little thing. Think about your major problems and go from there. It’s likely that one conversation won’t fix the problems overnight, but if both parties respect the process, things get much easier.
2 TAKE A STEP BACK
If you feel frustrated about something, sometimes It's easiest to just remove yourself from the situation. Practice understanding and give them time to clean up that lone cereal bowl left on the counter or their pile of laundry that has been sitting on the floor for months. For those that value an orderly and spotless house, it’s our impulse to clean as soon as we see a mess. But if you’re always the one cleaning, then they may not even realize it bothers you and leave the responsibility to you.
3 COMPROMISE
In a perfect world, those you live with would meet your every expectation without having to ask, but it’s not. Keep in mind that you share a living space. Be that with your spouse, parents, kids or roommate. You’re bound to have your differences. A chore chart could help, holding you both accountable and with splitting the workload.
3 Top Benefits of Keeping a Clean Living Space
A cluttered bedroom can affect your mentality more than you realize. Your personal space is a reflection of you. It’s your solace – your place to relax, doze off and call home. A cluttered space triggers guilt for letting things get out of control, according to a Penn State article. Simple acts around your home can do wonders in boosting your mood.
MAKE YOUR BED
“Making your bed every morning is directly correlated with higher levels of productivity and overall happiness,” psychologist Sherrie Bourg Carter told Penn State. This simple accomplishment increases self-esteem and gives you that productive rush you need to jumpstart the day.
SCHEDULE A CLEANING TIME
Restore some order into your life by doing a total clean once every other week. It can be that reset you need. It improves your health by eliminating the amount of hidden dust mites and dander. Plus, it’s a destressing activity that pulls your focus away from whatever work or personal frustrations you might have. Blast your favorite playlist and start vacuuming!
STAY ORGANIZED
There’s nothing more stressful than running late to an important meeting or event. And amidst all this, you’re rushing around frantically looking for your other shoe or your planner. Organization can make life that slightest bit simpler when you know exactly where to find your belongings.
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Based in Gainesville. Travels the world. WELLNESS360 | MAY/JUNE 2020
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Spotlight 360
Kim Cinque:
KIM CINQUE PHOTO BY JOSEPH CINQUE
Wife, Mom, Business Owner, and Emerging Real Estate Investor Taking on One House at a Time! After selling a bar that she and her husband Craig had just remodeled, Kim was encouraged to try her hand at flipping houses. That was 20 years ago, and she is still going strong with no end in sight!
What do you like most about flipping houses? Of course the before and after is extremely satisfying, but I really enjoy the process and day-to-day progress. In the beginning, I am very hands on with demolition and clean up, even going to the dump. Then I’m there every day to direct the subs and run for materials and supplies, etc.
What would you say is the hardest part of flipping houses?
It always takes longer than you’d like it to. Waiting on one sub or inspection to get done so you can move on to the next step. I try to get at least one thing completed per day, even if it’s just sweeping up the job site.
How do you find the houses you flip?
What advice would you give others who may want to try their hand at flipping houses?
Have you ever flipped a house and then decided to move into it?
Be ready to gamble at high stakes. Make sure it’s time and money you are willing and able to lose if something goes wrong and it’s not a financial winner. Start small and gradually work up to higher-end projects.
Not yet!
How much time does flipping take away from your day-to-day career?
What areas have you flipped houses in?
I am fortunate enough to make my own schedule, but I do become obsessed. My husband says I personify the houses and get emotionally attached. I guess that’s true because I really want to help each house to be it’s best self again, and make the new owners happy. Even when the houses are on the market, I go by to check on them everyday!
What is your design style for the houses you flip?
How many houses are you flipping at a time?
All areas of Gainesville- SE, NE, NW, and most recently SW.
First, I look at the house and get a feel for what it actually needs (roof, AC, concrete work, garage door, etc.). Then I shop design materials to make each house unique, with what’s left of the budget.
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I have realtor friends that keep me in mind, as well as doing personal searches.
WELLNESS360 | MAY/JUNE 2020
I am only part time, so I do one or two a year max. It’s getting harder to find good deals because more people started getting into it thanks to HGTV, LOL. I look for houses that really “need me,” not just new paint and flooring. It has to be a good deal to make sense financially, because I end up doing the roof to the baseboards, and everything in between.
PHOTOS COURTESY OF KIM CINQUE
Spotlight 360
BEFORE
AFTER
What have you learned from flipping houses?
That I like active, physical work more than office work. I enjoy interacting with the people at the supply houses and getting to know the subs. I try to learn something about each trade without getting in the way.
Has flipping houses made you happy?
Absolutely! I get pride and joy from improving the houses that have been most neglected and improving the neighborhoods too.
Do you have any MUST flip houses or categories on the horizons? Like flipping barns, condos, etc?
I did one condo, but they are harder logistically and you have less freedom than with single-family homes. I had my eye on two new properties recently, but then this awful virus hit. So, I have not made an offer yet.
BEFORE
AFTER
Do you live a balanced, #360WELL life? Do you know someone that does?
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MAY/JUNE 2020
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Community
We Tried It!
WORK FROM HOME
Normally our team carefully picks our next We Tried It, but this go around, a worldwide pandemic forced us to face a new normal. Like many other businesses, we took our 8 a.m. to 5 p.m. jobs home for a few months, and here are our thoughts!
AMANDA
HEY, NOT BAD!
MEGAN
GRACE
50/50!
APRIL
BETSY
EH, IT'S OK
It was definitely weird at first. Once I developed my new routine though, I really started liking working from home. It's given me the opportunity to create more time for my mental and physical health. Every morning I wake up and have more time to meditate and do yoga before heading to work. I also squeeze in a workout on my lunch break. It’s nice to not have to worry about putting on make-up or decide what I’m going to wear for the day. Just throw on some comfy clothes, hair in a ponytail, and I’m good to go! I’m definitely missing seeing and talking to my team in person though! For me, I have found working from home has its ups and its downs. On the bright side, I have been sleeping more and working out almost every day because I save time without the 30 minute drive to and from work (plus I have saved money by not using gas). In addition, I find myself very productive because sometimes an office setting can be very distracting. However, I do miss my coworkers! It is sad when you can’t laugh together about something that happened. I especially miss the collaboration and brainstorming that naturally happens when you are in-person rather than remote.
ISABELLA
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Working from home is a first for me. Of course, I wish that the world was not in the state that it is in right now, but all things considered, working from home has been a great experience for me. As an introvert, I find it extremely helpful to have alone time throughout the day. In fact, I feel like I get my best work done and am the most productive when I am able to have some time to myself. While I do really really miss seeing my awesome coworkers everyday, I have discovered that working from home kinda works for me.
NICOLE
Working from home, I definitely miss seeing all my wonderful coworkers each day! But, in terms of projects, I was a bit worried at first that it would be a struggle to stay focused if I was surrounded by my at-home amenities and be able to wear sweatpants to work, but it’s been a great experience so far. I can sleep in a little later, wear less makeup and I’ve even been able to workout during my lunch break. Bringing our work setup home with us also gave me a clear workspace, and I know when I’m sitting there I’m at work. One small thing I never thought I would miss is my commute to work, but having that time in the morning to listen to music or a podcast was a nice way to gear up for the day. Working from home is the norm for me. Working from home with all my kids and hubby has been more of a challenge. We are all now sharing the WiFi, I share my laptop with my 3rd grader, and I have been helping and overseeing the work for everyone. I have learned a lot about Google classroom, Zoom and Google Meet. I am enjoying the time with everyone, but I do miss our regular crazy schedule of school, sports and friends! What I don’t miss is the 6 a.m. alarms, so being able to sleep in a little is a bonus! My car is also getting a major break. I think I’ve only gotten gas one time in a month! I am looking forward to seeing my co-workers again soon!
Working from home is a blessing and a challenge. The blessing is I've been able to be with my family during a trying time to provide a clean home, cook meals and enjoy family time all while maintaining my job. The challenge mostly comes with having a 1-year-old and a husband still working, so the struggle is real just finding time to concentrate and get productive work accomplished. My days consist of early mornings and late nights to conquer lots of multitasking and juggling to get everything done. The lack of personal time, non-existent days (or hours) off and my sanity have been tough, but I know this allows me to be home and stay safe; for that I am grateful. All in all, 50% of me loves working from home, the other 50% is a tired mama, housekeeper, laundry extraordinaire, cook and account executive! :) Working from home is bittersweet for so many reasons. When I started Irving Publications 11 years ago, I was working from home, so when we moved into our real office, I was so excited! It meant we “made it.” Now, since being home with the kids, I am desperate to get back to my office to continue our journey! There are so many things from the office that we have realized we need to continue daily operations, and, they are currently filling up my dining room. So, eating meals with the kids has been displaced to various rooms in the house, not to mention, as the boss, it is hard to just put a pause on work at 5 p.m. I miss my team tremendously and all the brainstorming and collaborations we would do! I also miss my clients and meeting with them. This has truly been hard for an extrovert like myself. Zoom, slack and emailing has become imperative to our company for the time being, but I am looking forward to getting back to our normal schedule, even if it is a ‘new normal’. I am ready to get out of my PJ’s, into some real clothes and back into the office! 3.5 stars
WELLNESS360 | MAY/JUNE 2020
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WELLNESS360 | MAY/JUNE 2020
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Community
30 DAYS
Download your favorite fitness app, use a DVD series you already own or head to wellness360magazine.com to find exercises that help with each day!
OF PHYSICAL HEALTH
1 Full Lower Body Workout
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Arms: Focus on biceps and triceps
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(Can be done daily, but really work them today!)
Booty day: Maximus, medius and minimus!
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16
Abs!
Full Lower body Workout
Yoga day
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Upper body: Focus on biceps and chest
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2
Namaste
3 REST DAY
10 REST DAY
17 REST DAY
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4
5
6
7
HIIT Cardio
Leg day: Focus on Quads
REST DAY
Yoga day
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12
Head to The Swamp for some stadiums
Upper body: Focus on back and shoulders
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19
Quick HIIT upper body and abs.
Grab your bike and head to your favorite trail
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13 REST DAY
20 REST DAY
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Abs! HIIT Cardio
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30
Booty day: Maximus, medius and minimus!
Arms: Focus on biceps and triceps
WELLNESS360 | MAY/JUNE 2020
REST DAY
(Can be done daily, but really work them today!)
Yoga day Namaste
REST DAY
Namaste
14 Head outside for a run or jog
21 Leg day: Focus on hamstrings and glutes
28 Head to The Swamp for some stadiums
The purpose of this fitness calendar is to suggest and inspire. Please consult with your doctor and a fitness expert before considering a new fitness plan.
Community
30 DAYS
Use our guide along with your favorite wellness apps and online resources. Head to wellness360magazine.com to read our latest blogs, and most importantly, do what makes you happy!
OF MENTAL HEALTH
1
Try out meditation
Then continue everyday because it feels great!
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2 Start a herb garden
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3
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appointments for teeth, check-up, dermatologist and age-appropriate tests.
Start a puzzle
Read a book you've been wanting to read
Write in a gratitude journal
Find a mantra that excites and motivates you
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12
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Watch your favorite movie, again!
FaceTime an old friend
Make time to do something you are passionate about
Make a doctor plan Schedule
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7
Find a trail or park and enjoy the sunshine
Look through old photos and smile at the memories
Try Tai Chi
Listen to your favorite music or podcast
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Try a new hobby
Color an adult coloring page
At home spa day!
Clean out one messy part of your home
DIY craft with all of the things you found while cleaning.
Watch the sunrise or sunset.
Relax and do absolutely nothing.
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Spend time with family near or far
Try a new recipe
Play 30 minutes of brain games
Set goals for the day, week, month, year
Learn a new language
Try not to eat sugar the entire day
Finish a project that you've started
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Write a letter to someone you love
Dream about your next vacation.
The purpose of this wellness calendar is to suggest and inspire. Please consult with your doctor as to what is best for you and your mental health.
WELLNESS360 | MAY/JUNE 2020
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