Wellness360 Magazine May/June 2022 by Irving Publications, LLC

May/June 2022 • Volume 7 • Issue 1 wellness360magazine.com

THE

TRAVEL ISSUE

SCALE NEW HEIGHTS WITH ROCK CLIMBING AND BOULDERING 3 WORKOUTS YOU CAN DO ANYWHERE!

HOW TO LET GO OF TRAVEL ANXIETY NOW!

19 MUST-HAVE ITEMS FOR SUMMER TRAVEL

JONESVILLE PREP

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WELLNESS360 | MAY/JUNE 2022

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GAINESVILLE DERMATOLOGY

WELLNESS360 | MAY/JUNE 2022

Why is it important to follow a proper skincare routine?

The skin is the largest organ your body has, yet many people neglect its care. Not only is healthy skin a big part of looking your best, but it also makes you look and feel healthier. The skin is exposed to the sun and environmental pollutants all of the time. Once damage is done, it can be difficult to reverse it. Incorporating a skincare routine with products that work with your specific skin type is the best way to fight free radical damage. To schedule a FREE skincare consultation with one of our medical aestheticians, give our office a call!

COSMETIC CENTER | (352) 333 - 3223 120 NW 76th Drive, Gainesville, FL 32607 GAINESVILLE DERMATOLOGY MEDICAL CENTER | (352) 332 - 4442 114 NW 76th Drive, Gainesville, FL 32607 @gainesvilledermaesthetics

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Nicole Irving Lindsey Johnson, MS, MCHES, CF-L1 Aníbal Rodríguez Shane Irving Betsy Langan, April Tisher Julia Bauer, Diane Hernandez, Nicole Irving, Lindsey Johnson, Kendra Miller, Megan Sapelak, Sarah Sepe, Ted Spiker, Tracy Wright Anissa Dimilta Julia Bauer, Marlena Carrillo, Diane Hernandez, Lucille Lannigan, Sarah Sepe Olivia Evans

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wellness360magazine.com wellness360@irvingpublications.com Wellness360 is a registered trademark property of Irving Publications, LLC. All rights reserved. Wellness360 is published by Irving Publications, LLC. © 2022 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.

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e f ature

36 Scale New Heights with Rock Climbing and Bouldering

Ready to conquer your fear of heights this summer and step out of your comfort zone? Scale to new heights this year with rock climbing and bouldering!

CONNECT WITH US ON THE COVER

We dedicate this issue to all those who love to travel to new and exciting places, both local and abroad. Summertime is the perfect opportunity to get in your car, hop on a plane or set sail to your next destination. We hope this issue inspires you to get out and explore somewhere new this summer!

WELLNESS360 | MAY/JUNE 2022

/wellness360magazine @wellness360mag @wellness360mag /wellness360mag

MAY/JUNE 2022

in every issue HEALTH 12 A Global Guide to Healthy Travel: Medications, Immunizations and More

14 Know Before You Go: Traveler’s Tips for Health Insurance

16 The Smartphone Blues 18 You’ve Got to be “Kidney” Me

FITNESS

20 3 Workouts To Do in a Hotel Gym (or Anywhere!)

22 Hobby Shopping When it

Feels Like Time to Try Some New Activities

Style + Gear 24 Travel Essentials

NUTRITION 30 Corn: The World’s Most Vital Crop

32 Canning the Diet Coke Habit 34 Do We Actually Crave Foods?

LIFESTYLE & TRAVEL Photos provided by Allison Senkarik

42 “Petertainment:” How to Keep

Your Pets Happy When They’re Home Alone

44 Up in the Air: How Altitude Can Affect You

ASK THE EXPERT 48 Ask the Travel Agent

MIND MATTERS 50 The Importance of Listening and How to Improve it

56 SPOTLIGHT360: Meet ALLISON "ALLY" SENKARIK

Ally is always up for a new adventure! See what inspires her to continue to challenge herself and what new events she has her sights on!

52 Travel Anxiety: What it is and How to Cope

FINANCE 54 How to Pinch Pennies While Vacationing This Summer

COMMUNITY 58 Calendar

46 Self-Driving Cars: The Wave of the Future?

WELLNESS360 | MAY/JUNE 2022

Editor's Note

aloha! When the world shut down two years ago and all travel was basically stalled, how many of us were bitten hard by the travel bug? It seemed like more than ever, we needed to travel, and we couldn’t. Well, you were not alone, I was right there with you. Whether I had a trip scheduled or not, I was antsy to travel and escape my four walls that were slowly closing in on me. But, alas, the world has opened again, and traveling is in full swing, thank goodness. And travel I have done! On top of that, I have been able to cross some places off my evergrowing travel bucket list. Oh, you know the one, the list of those top places one must venture too before well, we can’t venture any longer.

snorkeled, took in sights, ate again and breathed in all the culture and the sights around us that we could. It was the trip of a lifetime, and we came back rejuvenated and ready for our next adventure. I encourage you to keep adding to that travel bucket list with places both near and far! Leave the kids if you need to get reconnected with your partner. Take the kids if you want a family adventure. Go with girlfriends if you need to bond and laugh. A guys trip might be what is in store. The point is… book it and GO! Carpe Diem Friends!

Hawaii has been on my travel bucket list ever since I could remember, and the opportunity came in November 2021 to carpe diem and go! But, as all parents can relate, the question was, take the kids or leave the kids. We weighed the pros and cons and, in the end, since it was to celebrate our 20th wedding anniversary, we left them with the grandparents and bolted! Ok, we didn’t bolt, more like skipped our way to the airport. What I love most about traveling is experiencing other cultures, towns, foods and being inspired by what is around me. More times that non, we get so stuck in our daily rituals, that we forget sometimes a quick trip to a new city or town is all that we need to get out of the funk we may be in. While in Hawaii, we explored, ate, swam, hiked, ate some more,

WELLNESS360 | MAY/JUNE 2022

Nicole Irving, Publisher, EIC nbirving@irvingpublications.com

Nicole and Shane in Waikiki, HI

I’d love to see where you want to take your next adventure too! Share your bucket list with me at nbirving@irvingpublications.com!

Tips from GRU for a healthier and more efficient home.

OVEN

TOILET

Wash oven burner pans and the interior with mild detergent. Remove and wash your range hood filter. Check the door gasket so that it has a tight seal.

Replace warped or leaky toilet flappers. Only flush the 3 Ps: Paper, Pee and Poo!

REFRIGERATOR

Check temperature of the water coming from your water heater. 120 degrees is best.

WATER HEATER

Clean door gasket with baking soda solution. Unplug unit, clean coils and vacuum around the unit.

FAUCET

Add aerators to your faucet and repair any dripping fixtures.

A/C UNITS AND PLANTS

GRU

WINDOWS

Check the caulk on your windows and consider adding window film to those receiving direct sunlight.

FANS AND WINDOW A/C UNITS

Clear away plants and other items from the condenser unit and drain line of your air conditioner.

Clean ceiling fans, and turn them off when you leave the room. Consider replacing outdated ceiling fans or window A/C units with newer ENERGY STAR® units.

GRU.com/SaveEnergy

Health

A Global Guide to Healthy Travel Medications, Immunizations and More BY MARLENA CARRILLO

Traveling is supposed to be new and exciting but keeping yourself healthy shouldn’t be. Uprooting yourself from your normal life for any period of time, even a few days, can be challenging – do you have your medications? What should you bring “just in case”? Are your immunizations up to date? There’s a lot to remember: use this guide as a checklist for a healthy, successful trip.

WELLNESS360 | MAY/JUNE 2022

Getting Vaccines The Centers for Disease Control and Prevention (CDC) advises travelers to be up to date on their COVID-19 vaccines before visiting somewhere, even if they aren’t leaving the country. Get your vaccines at least one month ahead of your trip – this way, you’ll give the vaccinations time to fully protect you. Remember your routine vaccinations like measles, which is more common in other countries. Other vaccines to check include hepatitis B, HPV, tetanus, polio and more. Know what vaccines are required in the countries you’re visiting. Many countries require certain vaccines – usually a yellow fever vaccination – by law to allow entry. Yellow fever is a disease found in tropical countries that is transmitted by mosquitoes and can often be fatal. Some countries only require a yellow fever vaccine if you live in or have recently traveled to an area susceptible to the transmission of the disease, but some require it from all travelers, including the U.S. These requirements can change regularly, so visit the World Health Organization’s website for updates. Here’s a list of vaccines required or recommended to travel based on the country you’re visiting.

Health UNITED KINGDOM

To visit the United Kingdom, including England, Northern Ireland and Scotland, the CDC advises being up to date on routine vaccines for chickenpox,diphtheria,influenza, measles, polio and shingles. Other recommendations include hepatitis A and B, rabies and COVID-19.

MEXICO

Routine vaccinations are advised for traveling to Mexico. Recommended travel vaccines include COVID-19, hepatitis A and B, typhoid, cholera and rabies. Malaria, Zika virus and dengue are also potential risks. Consult a doctor if you are pregnant or could become pregnant.

AFRICA

Traveling with Medication When visiting another country, you shouldn’t expect that your daily medications will be available – or even legal. Instead, meet with a doctor at least one month prior to your trip to ensure you have the medications you need. (You can get your vaccines and your meds in the same trip!) Some medications that are common or over-thecounter in the U.S. are regulated dierentlyinothercountries,so check with the foreign embassy of the country you’re visiting to ensure your medication is allowed. If not, consultyourdoctortofigureoutanalternateplan.

Many countries in Africa require a yellow fever vaccination, even if you are from the U.S. Some of these countries include Angola, Cameroon, Democratic Republic of Congo, Ghana Pack your medications in your carry-on luggage to make and Niger. Though not required, it is sure they can’t get lost. Bring enough to last your entire also recommended to be up to date on trip and some extra in case plans change. The CDC hepatitis A and B, cholera, typhoid and recommends leaving medications in their original, clearly rabies vaccines. Meningitis vaccines labeled containers, bringing copies of your prescriptions are particularly recommended because in case you need to get more and obtaining a doctor’s note some countries in North and West for any controlled substances or injectable medications. Africa fall into a region called the The Transportation Security Administration (TSA) doesn’t meningitis belt, where contraction require you to mention or present your medications of the disease is more likely. In during security screenings unless one is a liquid. For addition, certain types of travelers, liquid medications, mention you have them at the start including government employees, of the screening process, as they will require additional might be required to have an anthrax screening, and you might be asked to open the container. vaccination. Check with your organizationforspecificrequirements. Considertheneedsforyourspecificmedications:willthey need to be refrigerated? Will the time you need to take them INDIA change depending on the time zone? Will your insurance India requires a yellow fever give you enough to last your entire trip? Meet with a vaccination from countries at risk professional with any questions. of the disease. Polio vaccines can be required if the traveler’s country of If you have to buy medication in the country you’re origin has active transmission of the traveling to, be cautious. It’s possible to accidentally buy disease. Recommended travel vaccines counterfeit drugs in some countries. The area’s closest U.S. include hepatitis A and B, cholera, embassy or consulate can recommend reputable places to typhoid and Japanese encephalitis. get medications. Buy only from licensed pharmacies, not

THE CARIBBEAN

Barbados, Haiti, Jamaica and the Bahamas are some Caribbean countries that require a yellow fever vaccine only if travelers are coming from at-risk countries. In addition, routine vaccinations are recommended.

openmarkets.Talktothepharmacist:makesuretheact ingredients of the medication you’re buying are the same as the ones you usually take.

Visitingdierentcountriescanbedaunting,butitshoul never be dangerous. Take the proper precautions and have safe, healthy travels!

Always speak to your doctor before getting any new vaccinations. WELLNESS360 | MAY/JUNE 2022

Health

Know Before You Go Traveler’s Tips for Health Insurance BY LINDSEY JOHNSON, MS, MCHES, CF-L1

Your bags are packed, itinerary set, passport in hand – you are ready! But have you stopped to consider what you might do if the unexpected happens? While nobody anticipates their vacation going awry, sometimes things arise unexpectedly and it’s best to be prepared. A broken bone, an illness, an accident – these things can happen anytime and anywhere.

Before You Go

Call your health insurance agent or company before you leave for your trip and acquire a list of available in-network providers at your destination. Ask for the names of the preferred Emergency Room, hospital, ambulance service and Urgent Care Center. For minor illness or problems, you can most likely be seen at an Urgent Care Center, which will minimize wait times and costs. If an ambulance is needed, depending on the nature of the call, you may be able to give them your hospital preference. If a member of your party is pregnant, ask your health insurance provider for morespecificsonamaternityhospital.Ifchildrenare traveling in your party, inquire about pediatric services and hospitals as well. Find out if an authorization is needed before being admitted to the hospital.

For many health plans, when you seek out-of-network services, the costs can be tremendous. Some remote or international locations may not have in-network providers available.Askyourhealthinsuranceproviderhowtol fi an out-of-network claim or exception if you must seek care but an in-network provider is unavailable. When speaking with your health insurance provider, be sure to ask about how claims at these facilities would be paid and what portion you are responsible for. Do you have a copay, coinsurance or deductible for these providers? Being prepared with how you will be charged can help alleviate any (additional) surprises.

When You Arrive

When you reach your destination, scope out the locations of these providers and make a plan for transportation if needed. Keep your insurance card and list of providers with you on day excursions and activities.

When You Return Home

If you utilized services while you were away, callyourhealthinsurancecompanytofilea claim, if needed. Also carefully review your monthlyExplanationofBenefitsdocumentto review the breakdown of your visit charges and call with any questions. While nobody anticipates spending time at a medical facility during vacation, sometimes it is inevitable. Knowing where to go and how much it will cost will save you from additional headaches should the need arise for medical care. If your destination does not have any in-networkproviders,makesureyoufind outhowtofileaclaimforreimbursementof services. Be prepared for an unexpected illness and do not forego care in emergency situations.

WELLNESS360 | MAY/JUNE 2022

't e n o h D ip t n! k ree S sc un S GAINESVILLE DERMATOLOGY

With over 5 million cases diagnosed in the United States each year, skin cancer is America's most common cancer. Fortunately, skin cancer is also one of the most preventable forms of cancer. About 90 percent of nonmelanoma skin cancers and 85 percent of melanoma cases are associated with exposure to ultraviolet radiation from the sun.

Gainesville Dermatology experts recommend the daily use of a broadspectrum sunscreen, as this protects the skin against harmful UVA and UVB rays. With an SPF minimum rating of 35, you can protect against sunburn which reduces the risk of skin cancer, helps prevent photodamage and photoaging, or premature skin aging.

Prioritize the health, the longevity, and the appearance of your skin — contact us today.

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Health

The Smartphone Blues BY DIANE HERNANDEZ

My phone is my friend. It holds my hand when I’m stuck in awkward situations. It entertains me when I’m looking to procrastinate at work. It sings to me when I’m picking up groceries or working out. Our relationship, I would say, is great — except for one little thing. The more time I spend on my phone, the more I put myself in danger of experiencing neck pain, eye strain and even car accidents. Excessive phone use occurs when a person mindlessly passes time staring at their phone, loses trackoftimeandnds fi themselvesinteracting with their phone more than with people in real life, according to American Addiction Centers resource PsychGuides. At the conclusion of their survey, “Computer and Internet use in the UnitedStates:the ”,8102 United States Census Bureau reported that smartphones were found inof %48 American households. With that growing percentage, the threat of phone addiction is very real and palpable. Here is how that could impact your body.

Take breaks every 20 minutes to stretch and maintain better posture when texting.

Text Neck Syndrome

According to Spine Health, phone use can strain neck muscles, causing tightness and spasms. In order to prevent neck pain, phone users should take breaks every 20 minutes to stretch and maintain better posture when texting. The higher up in the sky you text, the better it is for your neck.

Thumb Pain

When we text, we tend to grip and clutch our phones. In doing so, your thumb could encountercrampingandinflammation, especially along the tendon in the hand. This is known as Smartphone Finger, according to Healthline. If your thumb begins to cramp, throb or feel numb, Healthline recommends putting down the phone, applying ice and stabilizing the joint with a splint or brace.

Eye Problems

According to PsychGuide, digital eye strain is the pain associated with viewing a digital screen for more than 2 hours. Symptoms of eye strain include burning, itching, blurred vision and headaches in some cases. To prevent digital eye strain, Cedars Sinai Hospital recommends blinking often, keeping electronics at least 25 inches away from your face and looking at an object 20 feet away every 20 minutes for 20 seconds (the 20-20-20 rule).

Car Crashes

In 2019, 3,142 people died from distracted driving in the US, according to the National HighwayTracSafetyAdministration. Distracted driving is when a driver engages in any activity that diverts their attention from driving. Texting, according to NTSA, is the most “alarming” distraction. When a driver reads or sends a text message, they take their eyes otheroadforaboutseconds. 5 Inthose5 seconds, you’ve traveled the length of an entirefootballeld. fi Theanswerissimple: don’t do it! I love my phone. As I’m sure many of you do, too. However, it’s important to take a break here and there for your own health. Instagram is great, but the world around you is, too. It’s just waiting for you to look up!

WELLNESS360 | MAY/JUNE 2022

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Health

You’ve Got to be “Kidney" Me BY MEGAN SAPELAK

Many of us have known someone who has had or at least heard the horror stories of having kidney stones. They can cause pain that has been compared to childbirth. According to Keck Medicine of USC, more than 1 in 10 people will have a kidney stone at some point in their lives. So, if you ever find yourself in this most unfortunate of situations, here is what you need to know!

What Are They?

Kidney stones are solid objects that form in the kidneys due to minerals in urine. The minerals form crystals that build and grow to make stones. Some kidney stones are small enough to be completely unnoticeable, however others can get large enough to block the flowofurine, causing a world of pain.

4 Types of Kidney Stones:

Calcium Oxalate: Accounting for 80% of kidney stones, this is the most common type and forms when there is too much calcium in the urine.

Uric Acid: (5-10%) These form as a result of the urine being too acidic.

WELLNESS360 | MAY/JUNE 2022

Struvite: (10%) These stones are less common and are formed as a result of urinary tract infections.

Cystine: (<1%) The rarest form of kidney stones formed when there are high amounts of cystine in the urine. These stones tend to be genetic.

Signs and Symptoms

The signs are hard to miss. They tend to occur suddenly and are known for coming in waves. Someone with kidney stonesmayexperience: • Severe pain in either side of the lower back • Nausea and/or vomiting • Abnormal urine that may be cloudy or bloody or may have an odd smell • Fever and chills • Abdominal pain

Possible Causes and Risk Factors

Each type of kidney stone is linked to a particular set of causes. The most common reasons for people to develop kidneystonesare: • Drinking too much or too little water • Diet (eating too much protein or too much salt or sugar) • Family history • Obesity • Weight loss surgery • Certain medical conditions

Treatments

The treatment for kidney stones depends on the size and type of stone. One of the most common options is to try to let the stones pass without surgery. Doctors may prescribe medicine to help with the pain or make the urine less acidic. Surgery may be necessary for stones thatcauseinfectionorblocktheflow of urine. Other types of treatments include breaking the stones down into smaller pieces with Shock Wave Lithotripsy (SWL), grabbing the stones by inserting a ureteroscope up the ureter and into the kidney during a Ureteroscopy (URS) or conducting a Percutaneous Nephrolithotomy (PCNL) which requires a small incision in the lower back to break down and vacuum out the stones.

KIDNEY STONE QUICK STATS

GIVE YOURSELF SOMETHING TO smile ABOUT WITH

INVISALIGN

IF YOU’VE HAD ONE, YOU HAVE A

50% RISK

OF DEVELOPING ANOTHER IN THE NEXT FIVE YEARS. keckmedicine.org

PEOPLE ARE MOST LIKELY TO DEVELOP KIDNEY STONES BETWEEN

AGES 40 AND 60. medlineplus.gov

MEN

ARE MORE LIKELY TO

GET KIDNEY STONES THAN WOMEN. kidneyfund.org

THEY ARE MOST COMMON IN

NON-HISPANIC CAUCASIAN PEOPLE. kidneyfund.org

OBESITY

STUDIO 32

FREEDOM TO EAT WHAT YOU WANT LESS EMERGENCY TRIPS TO THE OFFICE SAME QUALITY RESULTS YOU’D EXPECT FROM AN ORTHODONTIC SPECIALIST

CAN

INCREASE YOUR RISK OF DEVELOPING STONES. kidneyfund.org

If you think you have a kidney stone, please see a doctor as soon as possible. Extreme cases may require immediate medical attention.

NICOLE MULLALLY , DMD ms JUlie Olsen , DMD MS 352.336.2222 • www.studio32ortho.com

2222 NW 40th Terrace, Ste.B Gainesville 32605

@studio32ortho Invisalign®, the Invisalign logo, and iTero®, among others, are trademarks and/or service marks of Align Technology, Inc. or one of its subsidiaries or affiliated companies and may be registered in the U.S. and/or other countries.

Fitness

3 Workouts To Do in a Hotel Gym (or Anywhere!) BY LINDSEY JOHNSON, MS, MCHES, CF-L1

It’s time to pack those travel bags, get on the road and enjoy a vacation! But before you completely ditch your strength and endurance gains, make a promise to yourself to sneak in a workout or two on your travels. Not only will you stay up to date on your routine, but you’ll feel more energized for the other fun activities to be had at your destination. Try these simple workouts that require either no equipment or objects found in most standard hotel gyms. Even with limited space and equipment, you can still get your heart pumping and your muscles moving!

Workout #2 SQUATS, PUSH-UPS, WALKING LUNGES, BURPEES

This bodyweight workout will have you burning! Make sure you go below parallel on the squats. Keep elbows tight to the body for the push-ups. Knee touches the ground on each lunge. *OPTIONS FOR SCALING: Reduce the number of rounds or the number of reps per round. 4 ROUNDS: 40 AIR SQUATS • 15 PUSH-UPS 20 WALKING LUNGES • 10 BURPEES

Workout #3 FARMER’S CARRY, JUMP ROPE, GOBLET SQUATS, SIT-UPS

Make use of the hotel gym equipment for this one. No equipment in your location? No problem! Substitute odd heavy itemsyound fi aroundyourspacesuchasheavybooks,bagsor large rocks from outside (use caution) or literally anything else youcannd. fi Thekeytotness fi improvementisflexibilityin training and testing your body in new ways.

Farmer’s Carry involves carrying a dumbbell in each hand at your side and walking down and back the length of the gym or your available space. Dumbbells should be heavy enough to 100 BURPEES make this challenging. If you do not have a jump rope, substitute Sound like a lot? It is! Burpees are not a favorite movement jumping jacks. Goblet squats involve using a single kettlebell, for many people, but they are an excellent full-body exercise dumbbell or object held at chest level while performing squats that requires nothing but your own body weight and a small (make sure to get below parallel!). This should be at a weight spaceonthefloor.Theaverageathletewillcomplete this in enough to make each round challenging. that is heavy approximately 10-15 minutes.

Workout #1

*OPTIONS FOR SCALING: If you find 100 burpees to be too many, scale back to 50-75. Set a goal and work towards completing it, even if it takes you longer than 10-15 minutes. Every rep counts!

*OPTIONS FOR SCALING: Reduce the number of rounds, the number of reps per round or use lighter weights. 5 ROUNDS: FARMER’S CARRY (DOWN AND BACK) • 40 JUMP ROPES OR JUMPING JACKS • 15 GOBLET SQUATS • 20 SIT-UPS

Did You Know?

Wellness360 Tip:

WELLNESS360 | MAY/JUNE 2022

Pack lightweight items such as a jump rope, resistance bands, exercise mat and weightlifting gloves to expand your workout options.

Burpees prime your body for the movement of getting yourself on and off the floor, an important test of fitness. As we age, our ability to pick ourselves up off the floor becomes vitally important to minimize the impact of falls. Train your body now to help avoid problems later.

BANKS CARROLL GROUP

PHYSICAL

BRAIN CHARACTER

KIDSTRONG

Fitness

Hobby Shopping When it feels like TED time to try TALKS some new THE HUMOROUS activities SIDE OF HEALTH

Ted Spiker (@ProfSpiker) is the chair of the University of Florida Department of Journalism, as well as a health and fitness writer. He is the author of DOWN SIZE, a book about the science and soul of weight loss and dieting.

BY TED SPIKER

HERE ARE MY FINALISTS: Surfing HISTORY: I’ve made three attempts (one time semi-successfully). –––––––––––––––––––––––––––––––––– PROS: What can beat hanging out in the ocean? Fun, no pressure to perform, and I’m intrigued by the spiritual aspect of it all. –––––––––––––––––––––––––––––––––– CONS: Big boy got no balance.

Pickleball HISTORY: None. I’ve toyed with tennis, and I used to play racquetball in college. –––––––––––––––––––––––––––––––––– PROS: Competitive without the pounding of other sports, and it feels sorta right—it’s active and scratches a competitive itch without all the injuries I get from pickup hoops. –––––––––––––––––––––––––––––––––– CONS: What. Have. I. Become?

Mountain Biking Typically, I like to make decisions thoughtfully and quickly. I don’t hesitate over simple choices (tonight it shall be merlot!), I try to use a mix of logic and emotion to come to conclusions, and I don’t like to linger in the purgatory of indecision. Right now, though, I’m stewing, I’m stalling, and I could use a little help.

HISTORY: I did a lot in my 20s, but very little since moving to Florida in 2001. –––––––––––––––––––––––––––––––––– PROS: You’re in nature, you work hard, and you more than earn your post-ride triple-decker corned beef sandwiches. –––––––––––––––––––––––––––––––––– CONS: Still haunted by the time I broke my seat mid-ride. (See: too many triple-decker corned beef sandwiches.)

Racing HISTORY: I spent a good number of years dabbling in races (running, obstacle, triathlons), and I’ve been thinking about picking it up again. –––––––––––––––––––––––––––––––––– PROS: Familiar territory. –––––––––––––––––––––––––––––––––– CONS: Familiar territory.

Martial Arts With my twin sons graduating HISTORY: None, unless you count elementary from college this month, it school judo. And watching Cobra Kai. feels like a monumental end to –––––––––––––––––––––––––––––––––– a major period of my life, but PROS: Seems like a challenging and rewarding way italsofeelslikeafittingpoint to work your body and mind. –––––––––––––––––––––––––––––––––– to reevaluate what changes I CONS: I can see myself earning a black belt want. I’ve been thinking about in pulled hamstrings. trying a new hobby/sport/ activity, but the only problem Activities Not Making My Finalist List: is I can’t decide what I want GOLF: Is the time worth it? GOLF: Is the expense worth it? to invest in, though I know I can approach it the way I do GOLF: Is the long learning curve worth it? buets—tryeverything. WATER POLO: Is having to appear in public in a Speedo worth it? Want to weigh in and let me know about your experience in one of these sports or another one? Tweet me at @ProfSpiker or email me at ProfSpiker@gmail.com. If I don’t answer immediately, it’s because I’m out trying to choose my new pickleball racquet.

WELLNESS360 | MAY/JUNE 2022

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Style + Gear

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WELLNESS360 | MAY/JUNE 2022

Amelia Adin

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Nutrition

Corn

The World’s Most Vital Crop BY LUCILLE LANNIGAN

Corn is an incredibly important crop that is used in a wide range of food and other products globally. For thousands of years, it has supported the diets and livelihoods of millions. Also known as maize, corn does not exist naturally in the wild. Corn as we know it today is thanks to native civilizations in Central and South Mexico who developed the crop from a wild grass called teosinte about 10,000 years ago. By the time Europeans began colonizing the Americas in the 15th century, corn was a major food source for native civilizations throughout the region. These civilizations taught European colonists how to grow the crop. This grain was introduced to Europe by explorers and colonizers like Christopher Columbus. Its growth now stretches from Canada and Russia to South America. The corn plant is a lanky stalk that can stretch up to 10 feet towards the sky. Its bright green husks and leaves give way to a yellow tassel at the top. The stalks produce one to two ears of corn, which consist of bright yellow kernels on a cob. There are four main types of corn — the two most eaten by Americans: sweet corn and popcorn. Despite its sweet taste, eating corn and whole-grain corn products can lead to better gut health. It mainly consists of insoluble fiber, which means it is digested slowly and doesn’t cause unhealthy spikes in blood sugar according to the Mayo Clinic. It also has B vitamins and essential minerals like zinc, magnesium, copper, iron and manganese. According to the Mayo Clinic, corn is a starchy vegetable that contains approximately 15 grams of carbohydrates per half cup or small ear of corn. Those with diabetes should consider this in their meal carb calculations. Corn can be grilled, creamed or sauteed. The tiny kernels, bursting with flavor, can be enjoyed straight from the cob or off. Because of its global importance, a number of cultures enjoy it. In the US, it’s a familiar side dish. In Mexico, it’s often thrown into salsas or made into a delicious salad with sour cream, queso fresco and jalapeno.

WELLNESS360 | MAY/JUNE 2022

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Nutrition

Canning the Diet Coke Habit BY KENDRA MILLER

Caffeine, artificial sweeteners and diet soda are not recognized by the American Psychiatric Association as addictions, but many people have struggled to give up these substances time and time again. Some consumers have even indicated that giving up Diet Coke was harder than quitting smoking. So can Diet Coke be addictive?

An associate professor of psychology at the University of Michiganhasindicatedthattheeectspeopleexperience trying to give up Diet Coke are very similar to classic signs of addiction. Individuals know it’s not good for them but will drink it anyway and experience withdrawal symptoms when they try to quit. Headaches, irritability, anxiety and nausea are just a few examples. What is it about Diet Coke that causes this behavior? The key ingredients that may make Diet Coke hard to quit are caeineandaspartame. According to the AddictionCenter,caeine DURING A 2007 is a stimulant that has LAB STUDY, the ability to increase metabolism, enhance RATS CHOSE concentration and boost ARTIFICIAL mood. Humans can quickly SWEETENERS become addicted to the OVER COCAINE dopamine surge that comes 94% OF fromconsumingcaeine THE TIME. and can subsequently experience withdrawal when it’s taken away. Per Coca-Cola, a 12-ounce can of Diet Coke contains 46 milligrams ofcaeinewhereaounce -21 canofregularCokecontainsonly 34 milligrams.

Additionally,studieshaveshownthatartificialsweete activate the brain’s reward system about half as much as sugar, leaving people wanting more. A study conducted in 2007 with lab rats that were forced to choose between saccharinandcocaineresultedinratschoosingartifici sweetenersovercocaineof %49 thetime. Addiction psychiatrist Dr. Harold C. Urschel indicates that another cause of Diet Coke addiction may be psychological. If your Diet Coke consumption is tied to a habit, like stopping at the gas station to get gas, you condition yourself to start craving a soda before you pull into the station.OrmaybeyouhaveaDietCokerst fi thingin the morning before you start your day. It can become a comforting part of your routine. Whatever the cause, Diet Coke can be a hard beverage to give up, even though we know it’s not great for our bodies. If you want to cut back, try weaning othedrinkinsteadofstoppingcoldturkeytohelp withthecaeinewithdrawalsymptoms.Trytond fi areplacement.Ifit’sthecoldzzy fi drinkyoulike,give sparkling water a shot. If you reach for a soda to beat the afternoon slump, try getting up and going for a walk to energize yourself. Ifyou’reaDietCokelover,youcandothis!Ifatfirst you don’t succeed, try again! It’s not easy to kick a habit, but it’s worth it in the long run for your overall health and wellness.

WELLNESS360 | MAY/JUNE 2022

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Nutrition

Do We Actually Crave Foods? BY JULIA BAUER

Have you ever had the urge to eat something savory or an itch for something sweet? Were you only satisfied by eating some salty potato chips or a rich chocolate chip cookie? If so, you’ve experienced a food craving.

How to reduce cravings According to Harvard School of Public Health, here are ways to reduce cravings:

1 EAT BALANCED MEALS

This will make you fuller for longer and reduce your likeliness of indulging in cravings. Eat some protein and fiber to increase your hunger satisfaction.

2 DON’T WAIT TOO LONG IN BETWEEN MEALS

Forgetting to eat or waiting too long to eat will make you more likely to overeat and indulge in cravings. Try to eat a meal or snack about every four hours.

3 DON’T REACH FOR THOSE HYPERPALATABLE FOODS FIRST

What is a food craving?

Why do we have cravings?

The explanation behind food cravings is more complex than just being a “chocoholic” or having a “sweet tooth.”

The reward region of the brain is in the hypothalamus, which regulates appetite and releases dopamine – the “feel good” chemical. Hyperpalatable foods typically trigger the release of appetite hormones, such as dopamine, which contributes to cravings, according to Harvard School of Public Health.

According to Harvard School of Public Health, brain messages and habitual behaviors are responsible for cravings. Eating activates the “reward region” of the brain, and certain foods make this area become more active. This causes a flood of feelings of pleasure, encouraging us to continue eating these foods. Usually, the foods that make our reward region more active are “hyperpalatable,” meaning they digest easily and are sweet, salty or rich, according to Harvard School of Public Health.

WELLNESS360 | MAY/JUNE 2022

The two main appetite hormones regulating hunger are glucagon and ghrelin. Glucagon lets the brain know the stomach is full, and ghrelin communicates feelings of hunger. Eating hyperpalatable foods frequently can disrupt how the brain processes these hormones, increasing cravings. Food advertising, chronic stress and lack of sleep can also spark cravings, according to Harvard School of Public Health.

Grabbing super sweet or super salty processed foods will only perpetuate cravings. Instead, choose healthier options like fruit, nuts or yogurt.

4 UNLEARN THE BEHAVIOR

Cravings can turn into habits, and the only way to stop habits is to unlearn the behavior and remove it from your routine. Most people love snacking on something salty while watching TV, but this can make cravings worse. Try to avoid frequent mindless snacking.

5 BE MINDFUL

If you feel a craving coming on, ask yourself the reason behind it. If it is because you are bored, angry or stressed, find ways to relieve these emotions other than eating. Go for a walk, meditate, listen to music or find something that will make you laugh!

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SCALE NEW HEIGHTS

WITH ROCK CLIMBING AND BOULDERING BY JULIA BAUER

Are you afraid of heights? Even if you are, it’s time to challenge yourself and scale new heights with rock climbing and bouldering. Rock climbing is a sport that involves climbing natural or artificial rock formations with the help of a harness and other equipment. Bouldering, on the other hand, does not use any equipment, and participants free-climb smaller real or artificial rock formations. Bouldering and rock climbing are unique sports because they allow you to “defy gravity,” as Sun Country Sports Rock Wall Department Leader Trevor Isaac says. The sports are physically and mentally demanding, so they are sure to rock your world. Rock climbing and bouldering test your balance, strength and agility all at once.

WELLNESS360 | MAY/JUNE 2022

THE 3 TYPES OF INDOOR ROCK CLIMBING

INDOOR

VS OUTDOOR

CLIMBING

1 2 3

BOULDERING

TOP ROPING

Bouldering is the best type of rock climbing for beginners – or those of us with a fear of heights.

Top roping differs from bouldering because it involves equipment. People participating in this sport are hooked into a harness that is connected to a rope while they climb up a rocky wall.

This sport only requires you to climb about eight to ten feet off the ground, Isaac said. Essentially, bouldering is rock climbing at lower heights with no equipment. It’s all about utilizing your strength and your brain to climb a boulder-like object. It requires you to think before you move and carefully pick the route you use to travel up the boulder. Isaac said it’s all about developing your technique. “It’s a fun training for climbing,” he said. “It starts off easy. But for the most part, it has technical movements that make you think a lot.” A lot of balance and footwork come into play when bouldering, but it is the perfect introduction for beginners to eventually work their way up to outdoor rock climbing.

When top roping, your weight is suspended, Isaac said. This prevents any large falls. If you start with bouldering, top roping will be easier, he said. “They work in tandem together,” he said. The harder top rope moves feel easier after getting some experience with bouldering because bouldering gives you the strength and power needed for more difficult types of climbing, he said. Once you start top roping, your stamina will increase.

LEAD CLIMBING

Lead climbing is the toughest type of indoor rock climbing. For lead climbing, you are hooked into a harness and attached to a loose, dynamic rope, Isaac said. This is connected to the “lead” climber, who is in front of you. It is a form of check-point climbing, meaning that every few feet you move up, you hook your clips higher for more protection. Your falls will be a bit more intense than when you fall while top roping; however, because you are hooked to the lead climber, the rope will reduce your fall and suspend you in the air. In rock climbing, these falls are called “whippers” because of their bungy-like nature, Isaac said.

Isaac said outdoor climbing is significantly harder than indoor climbing. The difference is drastic because it is harder to identify where to place your hands and feet while climbing. However, if you work your way through the different types of indoor rock climbing and master each of them, you will be much more prepared for outdoor rock climbing. The technique, balance, agility and stamina you develop while bouldering, top roping and lead climbing will ease your transition to outdoor climbing. The most fun part about rock climbing is finally being able to take it outside, Isaac said. Your hard work with indoor rock climbing will pay off, allowing you to get outside and explore while using your skills and getting a great workout.

INDOOR

OUTDOOR

WELLNESS360 | MAY/JUNE 2022

TIPS & TRICKS DON’T FORGET ABOUT YOUR CORE! Bouldering and rock-climbing force you to use every single muscle in your body and require balance, so developing your core strength is important. Basic core exercises can increase the strength of your abs, making rock climbing easier. Doing sit-ups, crunches and plank variations are a great place to start developing your core. Oblique crunches are also beneficial, since they train the sides of your core. Other exercises such as leg raises, side planks, sitting twists and reversecrunches can also help strengthen your abs, preparing you to take on the wall.

TIME TO

GEAR UP! CLIMBING SHOES

Never leave the house without your climbing shoes! Shoes designed for climbing will give you an advantage on the wall. They have better grip and help you to stand on smaller holds while climbing. According to Mountain Equipment, a store specializing in rock climbing gear, climbing shoes should be the first piece of equipment you buy after giving rock climbing a couple of tries. The stickier rubber and tighter fit will improve your climbing skills.

CHALK Climbing chalk is also an important piece of equipment that will make it easier for you to climb, especially in the summer months, according to Mountain Equipment.

IMPROVE YOUR GRIP STRENGTH Since rock climbing and bouldering require you to grip on to different rocks to support your body, training your grip strength can be beneficial. You can increase your grip strength with grip sets or grip trainers, which are hand-held pieces of equipment that provide resistance when you squeeze them. Over time, your grip strength will improve, and the resistance won’t feel as intense. However, Isaac says climbing is more about “sheer power rather than grip strength.” But working on your grip won’t hurt.

WELLNESS360 | MAY/JUNE 2022

This tool helps remove sweat from your hands, thus increasing the friction between your hands and the rocks. It can be frustrating to fall due to the slip of a sweaty hand, but climbing chalk can reduce this.

HARNESS Most gyms provide rock climbing harnesses that you can rent. Renting a harness is a good way to start. However, if you decide to seriously pursue rock climbing, investing in your own harness can be beneficial. Increased comfort is the main reason for buying your own harness, according to Mountain Gear. Personal harnesses improve weight distribution by offering wider straps. There also tends to be more padding around the straps, and they provide a more “fine-tuned fit.” However, harnesses vary depending on the climbing gym, but if you’re serious about rock climbing, it couldn’t hurt to invest in your own.

TRY THESE EXERCISES, TOO! IF YOU’RE LOOKING TO IMPROVE YOUR CLIMBING SKILLS OFF THE WALL, TRY THESE EXERCISES!

YOGA Isaac said yoga goes hand-in-hand with rock climbing. Yoga – like rock climbing – requires you to be in touch with your body and utilize all your muscles. “You have to know your body really well and be able to use every single muscle in your body,” he said. According to the American Osteopathic Association, yoga increases muscle strength, respiration and balance, all of which are essential when rock climbing. Most importantly, yoga helps improve your flexibility. Because of the emphasis on flexibility, Isaac also said that those of us with a gymnastics background may have an advantage when rock climbing. While you may not have to be able to do a split or touch your toes, improving your flexibility and range of motion is helpful. Yoga is a great starting point to start increasing your flexibility to allow you to reach a bit farther when climbing.

CALISTHENICS Since rock climbing is all about supporting and suspending your own body weight, calisthenics can help improve your skills. According to Healthline, calisthenic exercises only rely on your body weight, so you can do them in the comfort of your own home! Exercises like pullups, pushups and triceps dips require only your body weight and will help strengthen your muscles, according to Healthline. Other exercises like jump squats and burpees will also help tone your muscles while increasing your stamina.

WEIGHTLIFTING Although rock climbing only requires you to only be able to support your body weight, weightlifting can also help you improve your climbing skills. Training your major muscle groups with weights will increase your strength. For biceps, try bicep curls or alternating hammer curls. To train your triceps, try skull crushers or pull-downs. To target your back, try reverse flies or bent-over rows. To work your chest, start with chest flies or dumbbell bench press. For your legs, try weighted squats or calf raises. WELLNESS360 | MAY/JUNE 2022

IT'S ALL ABOUT

HAVING FUN! WHILE ROCK CLIMBING IS A DIFFICULT SPORT, ANYONE CAN GIVE IT A TRY – IT’S ALL ABOUT HAVING FUN WITH IT. Work your way up from bouldering to outdoor climbing. These sports allow you to build on what you learn and continue developing and improving the same set of skills. In a few months, you might be climbing higher than you ever thought you would. It can be fun to look back at where you started to see how far you have come. Rock climbing and bouldering push you out of your physical and mental comfort zones, helping you increase your strength, agility and confidence. Even if you’re afraid of heights, rock climbing might be for you.

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WELLNESS360 | MAY/JUNE 2022

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Lifestyle & Travel

“Petertainment” How to Keep Your Pets Happy When They’re Home Alone BY TRACY WRIGHT

While we love our furry family members, eventually we do have to leave them home alone. Whether we’re gone for the day or on a weekend getaway, we want to keep our pets from fighting the boredom blues. Thankfully there are a variety of options ranging from good old-fashioned toys to interactive technology that will keep our pets happy at home. Many toys are available for both dogs and cats, though canines tend to prefer playing with toys a bit more than felines. Try a “treat bucket” where treats are hidden inthebottomandmiddleofapaillled fi withlots of fun toys, recommends Richell USA, a pet product manufacturer. Dogs love chew toys, and brands like Nylabone and Kong have sturdy chew toys for especially strong chewers. You can even hide soft treats like peanut butter or bread into a Kong toy for a special treat. Check out some automated electronic toys that can keep your dog busy. The Zoomies pet ball is an interactive ball that moves on its own when activated by your dog. The iFetch Frenzy Fetch Toy allows your dog to “drop the ball into the topandscrambletofind it as it randomly rolls (6-12 feet) out

WELLNESS360 | MAY/JUNE 2022

of 1 of 3 chutes at the base,” according to the manufacturer. Cat furniture, like trees, posts and benches, can help to entertain cats for hours. It also provides scratching surfaces for cats so they don’t abuse your furniture or walls! Cats also enjoy playing with empty cardboard boxes and paper bags.

Many pet owners turn to television or radio to help soothe and entertain their pets. There is even a special “Dog TV” channel where“programmingisscientificallydevelopedforcanin viewers.” YouTube features a variety of shows specially designed to entertain cats such as “TV for Cats,” which features “soothing visuals which includes a symphonic soundtrack designed to instill calm, serene feelings in your cat.”Videosoffish,miceandbirdsalsostimulatekitties Local pet owner Beth Ratta plays the lullaby station on Amazon Alexa for her two-yearold pit mix while other local dog mom Madeline Quire leaves cartoons on for her dogs. “I think they like the bright colors!” Quire said.

Many owners also turn to the latest technology to not only entertain their pets but also to keep an eye on them while they’re away from home. The PetCube has a laser pointer and Wi-Fi enabled camera with HD video, wide angle view and night vision. You can also talk to your pet with two-way audio andenablenotificationsforsoundand motion. Wopet is a similar product that dispenses treats and has live-streamed video for wide angle views and two-way communication with you and your pet. A neat feature is you can have Alexa toss out a treat with a simple voice command. Finally, both dogs and cats love to see outside. Keep your windows open and allow your pet to view the great outdoors and the activity in your neighborhood. Add a bird feeder right outside your window for some added excitement.

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Lifestyle & Travel

Up in the Air: How Altitude Can Affect You BY MARLENA CARRILLO

Is your goal to reach for the sky? You’re not alone. Your travels might take you anywhere from sandy beaches to snowy mountain landscapes. Visiting high-altitude environments like the latter, however, can change the way your body works – and what you must do to keep it healthy.

What is considered high altitude?

Sea level is considered the baseline in altitude measurements. The farther you travel above sea level, the higher the altitude. At altitude, the air we breatheisdierent.AccordingtoMurdochUniversity,thepartialp of the oxygen in the air is lower, which means there is less pressure pushing the oxygen molecules together. This means in a given volume of air, like the amount you breathe into your lungs, the oxygen molecules are fewer and farther between.

How does this affect the body?

With less oxygen available, you start to breathe more. This inhibits physicalperformance–exerciseallowsbloodtoflowanddeliveroxyge acrossthebody,whichislesseectivewhenlevelsarelow. The body is more likely to dehydrate at high altitude. Your metabolism can also increase, requiring you to eat more to feel full. At the same time, the Army Public Health Center says senses can dull at high elevations, making food taste less enjoyable. Take special care at altitude to nourish yourself properly. Visionisanothersensethatmightbedulled,whichcanaectyour perceptions, mood and more. In addition, poor oxygen levels are most severe when you sleep, which can cause insomnia.

Altitudesicknessisanegativesideeectoftravelingathighel Symptoms vary in severity and include nausea, headaches, fatigue, dizziness and poor sleep. Swelling of the lungs or brain is also possible and can be fatal, though it is rare.

Who is most at risk?

Anyonecanbeaectedbyaltitude,buttheCentersforDisease ol Cont and Prevention (CDC) says those with heart or lung disease should consult a doctor before traveling, as well as people with diabetes. Pregnant women should also be advised before traveling at altitude, as medical professionals might recommend they sleep at certain elevations during their trips.

What should you do to stay healthy?

Productsthatcanaectyourbreathingorphysicalperformance,lik tobacco,alcoholandcaeine,shouldbelimitedoravoidedataltit

The best way to avoid altitude sickness is to ascend gradually. The CDC says not to go from sea level to more than 9,000 feet above sea level and sleep there in the same day. Instead, it suggests you remain in this range for a few days until your body can acclimate. Acclimation occurs when the bodygetsusedtothealtitudeanddistributesoxygenmoreeecti Preventing altitude sickness is much easier than treating it, especially because medical care is often less accessible in areas of high elevation. Knowing what to expect before traveling allows you to have a happier, safer trip. Use this guide when traveling and allow yourself to reach for new heights!

WELLNESS360 | MAY/JUNE 2022

If you begin to feel ill at high altitude, consult doctor.

EARLY LEARNING COALITION

WELL FLORIDA NEWBORN

Lifestyle & Travel

Self-Driving Cars:

The Wave of the Future? BY TRACY WRIGHT

Tesla CEO Elon Musk has spoken of cars in the future driving themselves across the country, and traffic fatalities possibly being reduced by 99%” ELON MUSK – TESLA CEO

These days, you can have anything delivered to you within minutes and can ask your Alexa or Echo to call someone or organize your day. So why would a car that drives itself be far behind? It’s not…self-driving cars are here and, while there are benefits, could there are also be drawbacks that prove dangerous?

Many newer cars have self-driving capabilities like parallel parking, automated stops and lane changing, but Tesla is the firstautomakerthatintroducedwhatthecompanydee “a fully self-driving car.” According to a CNN Business Insider article "Tesla CEO Elon Musk has spoken of cars in thefuturedrivingthemselvesacrossthecountry,and fatalitiespossiblybeingreducedby9%."

The concept—plug in a destination to your car like you would do with Waze or Google Maps and the car will drive you to your desired endpoint. This feature has only been released to some beta testers so far, but many believe that thefutureofself-drivingcarscouldpotentiallyhavebe like the elimination of drunk or distracted driving and a savingstosocietyofapproximatelybillion 0 8$ accordingto Government Technology. A report by advocacy organization Securing America’s Future Energy (SAFE) specificallypointedoutthatself-drivi cars could equal “a reduction in car crash-related costs, reduced strain on the health care system,moreecient transportation, better fuel savings, and more.” However, as recently as March 2022 the test self-driving cars were recalled “because drivers were reporting false forward-collision warnings and automatic emergency braking,” according to Kelley Blue Book. Other issues include ignoring road closure signs, turn signals going randomly onandoand , unexpected braking. Sometimes the car would drive too aggressively and other times it drives almost too cautiously, test drivers have reported. But Tesla is aware of the limitations and advises “autopilot and full self-driving capability are intended for use with a fully attentive driver, who has their hands on the wheel and is prepared to take over at any moment. While these features are designed to become more capable over time, the currently enabled features do not make the vehicle autonomous.” Along with Tesla, companies like Waymo, General Motors and Aurora are also producing self-driving technology.

Lifestyle & Travel In addition to the possible safety issues, self-driving cars will likely need a huge initial investment and could also equal many job losses for those where driving is their main function including bus, truck and taxi drivers, and Uber and delivery drivers. Despite the drawbacks, plans are moving forward to make the technology a reality. The U.S. Department of Transportation is committed to transportation innovation, which includes self-driving cars. Here in Gainesville, the Regional Transit System (RTS) worked with Transdev Services “to develop and launch an autonomous passenger shuttle system to connect the city’s downtown, Innovation Square and the University of Florida campus.” The two shuttles can carry 11 passengers plus an attendant. Riders are required to wear seat belts since the shuttle can come to an abrupt stop. The shuttle project is now in Phase 2. Phase 1 started with a route in downtown, extending into the Innovation Square area. The new Phase 2 involves additional stops across the street from UF. As our society’s needs change, so will the impact of self-driving personal vehicles and public transit vehicles in our commutes and outings. It may be sooner than we realize that our daily commute may be done while we relax and read the paper while on the way to work in our own cars.

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Ask the Expert

Ask the Travel Agent BY CYNTHIA ANDERSON

Cynthia Anderson owns Sailing with Cyndi Travel and has been providing personalized travel planning for many years for her family and friends. Her love for travel planning made her take the plunge four years ago and she became a certified travel agent. Cynthia is no stranger to providing expert travel advice as she was most recently featured as a travel expert for Spectrum News 13. Her clients have become friends through the years, and she loves that she gets to take part in creating memories for her clients that they will never forget.

What are the benets to hiring a travel agent?

fingertrips.Youcanreallyspoil yourself and indulge. They have luxurious spas to get spa treatments. You can even get a relaxing massage on the beach or let all your stress out with sunrise yoga and meditation on the beach. All your food and drinks are included in an all-inclusive resort!

I used to love to go on cruises and now with COVID, I am worried about getting on a boat. Have any advice on how to cruise safely and what I should expect?

I personally have been on 3 cruises since cruising has started up again and I have to say I felt safer on the cruise ship than I did out running errands. The cruise ships have very strict cleaning protocols. They are constantly cleaning, wiping down elevator buttons, hand railings and all of the employees are wearing masks. There were even temperature checks at some locations. Hand washing and using hand sanitizer is a must before eating.

There are so many benefits to hiring a travel agent. It saves you time and money. Travel agents have access to special incentives that can be helpful for your budget.Also, let’s say your flight is cancelled, or there is a hiccup in your travel plans. It is our job to make sure that we take care of you to get you on that next flight instead EXPERT TIP: I personally bring of you stressing out trying to figure wipes or a mini Lysol can and out what to do. We truly want you wipe down the remote, handles to have a stress-free vacation. My and light switches in the cabin clients have been so thankful to have to take an extra precaution. used me as their agent especially during these times. The hold times to get through have been up to 6 hourslinesoerziplining,miniaturegolf, What are your top three long.You never have to be on hold multiple water slides, Broadway places that one should quality shows, rope courses, rock all day using a travel agent. We have cruise too? climbing, ice skating, go karting and extensive knowledge and training of My top three places that someone so much more! If your teenager wants the destinations you are going to and should cruise to is Aruba, St. Maarten we know all of the tips and trickssome to time on their own there are teen and Dominican Republic. Did you clubs that are supervised but gives make sure you have the vacation of know that Aruba has the most perfect your teenager some time to have fun a lifetime! weather for a vacation year-round? with others their age. Aruba’s location is outside of the hurricane belt, it ranks for having I have teenagers who are I am looking for a stressthe lowest precipitation in all the not easily impressed, what free relaxing trip, what Caribbean, and the trade winds keep are some places you would would you recommend? the island at a great temperature with recommend going on a I would recommend an all-inclusive acoolingbreezearound82degrees. a f mily trip? vacation to a tropical island such as This makes for a perfect vacation as ForthissituationIwouldrecommend Aruba, Dominican Republic or St. well as Aruba having some of the best anEasternorWesternCaribbean Lucia. There are so many all-inclusive beaches in the Caribbean! cruise.Therearesomanycruiselines vacation spots that cater to relaxing thatoersomethingforeveryone and de-stressing. Everything you I love St. Maarten because it has two includingteenagers.Thecruise would need to relax is right at your di erent sides to the island.ADutch

WELLNESS360 | MAY/JUNE 2022

side and a French side which you can experience the many cultures and explore all day long. St. Maarten has beautiful beaches, great duty-free shoppin and their exclusive Guavaberry rum, which is a must to try if you go to St. Maarten. The Dominican Republic is also a favorite because it has such a diverse terrain. You can go from beaches to mountains, rain forests and then to the desert scrublands. There are so many beaches and activities for everyone. You can swim with the sea lions or witness the thousands of humpback whales that swim to the island from December throughMarchinSamaná.Yougettoseealotofdierent things in one place and that’s why I think the Dominican Republic is a gem.

I am not planning on traveling out of the country soon, would you recommend I still invest in a passport?

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I recommend that everyone have a passport. I always tell my clients this is the most secure and safest way to travel. Yes, you can still use your license at the airport, but another reason why I feel it’s a good thing to have your passport is because I’vehadclientslosetheirlicensebeforeaflightonaweekend and they didn’t have a backup. It is a great backup in case you lose your license, and it does happen more often than you think.Theclientdidn’thaveapassportandmissedtheirflight to a wedding. I always say it is better to be safe than sorry. Always have backup and always use travel insurance.

When are the prices the best for cruising?

I believe the best pricing for cruising is October through the beginning of May. The summer month pricing can get higher because it is a time when kids are on vacation from school. Therefore having a travel agent to utilize is great! Travel agents can always find a deal for you that fits your budget and needs no matter what time of the year you are sailing. I feel that cruising is the best “bang for your buck” so why not take advantage of those great deals all year long through your agent!

Mind Matters

The Importance of Listening and How to Improve it BY SARAH SEPE

How often do you hear without really listening? Many times, there are sounds and conversations that happen around us that we are only vaguely aware of because our minds are busy racing to the next topic. But what if passive listening is making us miss out on a richer experience?

Silence

Three minutes of silence a day is what Treasure recommends to people who want to listen better. Complete silence is a great way not only to simply sit with your thoughts and just be, but it recalibrates your ears so you can hear the quiet again. And don’t worry: if you can’t find a space with absolute silence, then a quiet room will work just fine.

“The Mixer”

A crowded mall. A coffee shop. A beach. You can practice the mixer at all these places. What is it? It’s paying attention to all the different levels of sound you hear. For example, at the beach you hear seagulls chirp – how many are there? What direction do the chirps sound like they’re coming from? The wind blows – does it sound like a whistle or a gust? This practice of “the mixer” is a great way to improve the quality of your listening.

Savoring

In January 2022, The Today Show did a segment about the power of listening. In it, co-anchor Hoda Kotb spoke with sound and communication expert Julian Treasure, and he told her about the skill that is conscious listening.

according to Exploring Your Mind, a blog about psychology and philosophy. Conscious listening, said Treasure, is not easy and takes time to build. However, it is such an important sense, that the training is worth it.

According to Treasure, we spend 60% of “We get so used to suppressing street our communication time listening, but only noise, aircraft noise, machine noise, 25% of that information is retained. No that we lose contact with this incredibly more unconscious, “Mm hmm” or “Yeah, important,beautifulsense:hearing exactly” and responses when conversing with listening,” Treasure said on Today. someone. Take time beforehand to practice listening — this adds more value to your He discusses the practice of life as well as the lives of all other people conscious listening, which is the act you converse with. of being intentionally present during communication between yourself and Here are some of the ways to improve another while being aware of your listening that Treasure mentions in his 2011 own and the other's feelings and needs, TED Talk on conscious listening.

WELLNESS360 | MAY/JUNE 2022

The practice of enjoying the mundane sounds of everyday life. I have a wobbly fan in my room, and I tuned into the sound it makes. It has a rhythm that was comforting to listen to, and I slowly drifted to sleep while it ticked in the background. These sounds around us are what Treasure calls the “hidden choir.”

So, take three minutes today andfindasilentplace,take a trip to the beach or listen to your laundry machine dry your clothes. Everyday you’ll get a step closer to truly hearing, and listening, to the world and people around you.

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Mind Matters

Travel Anxiety What it is and How to Cope BY LUCILLE LANNIGAN

Have you ever felt nervous before a big trip? Whether it's the chaos of the airport or a jittery lurch in the stomach during plane turbulence, travel nerves are normal. Visiting an unfamiliar place or the stress of staying on top of itineraries can be difficult to cope with. It often feels like so much can go wrong when we venture away from home and to a new place. While all people have probably felt these nerves to some extent, anxiety about traveling can become serious for some — making them unable to go on vacations or enjoy their time traveling.

Travel anxiety can look like an increasedheartrate,diculty breathing, nausea or trouble sleeping. At its worst, people may experience a panic attack, episodes of intense fear where one may struggle to breathe, shake or experience dizziness, according to the Mayo Clinic. KatieJoCollins,a38-year-old High Springs resident, has experienced anxiety, including travel-related anxiety, since she was a child. Aftergivingbirthtoherfirst son,sheexperiencedsignificant anxiety while driving, even experiencing panic attacks. “I would go to get in the car, and I would start to get tunnel vision, and my heart would race, and I would feel kind of how people describe having a heart attack,” Collins said. Whenitcomestoflying,she canfindherselfruminating on things that could potentially go wrong, sparking a period of irritability before traveling. She also becomes hyperactive in making sure she gets to the airport on time or scheduling extra time for TSA checks. “Having to stand super close to people and lots of noise can be overwhelming,” Collins said.

Consult your doctor if you are experience high levels of travel anxiety.

WELLNESS360 | MAY/JUNE 2022

While people who experience the more severe symptoms of travel anxiety may feel that it is impossible to travel comfortably, there are ways to learn how to cope with or move past fears. Over the years, Collins worked to develop skills to navigate her anxiety.Sheschedulesflightsin the early hours of the morning,

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which allows her to sleep for the majority of the flight.Shewearshoodedsweatshirtsandcarriesnoise canceling earbuds. Collins makes sure to pack portable chargers so she can listen to podcasts or audiobooks to help her relax without her phone dying.

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“It pulls you back into your senses,” Collins said. Collins has worked to challenge the things that make her upset in safe environments. With her coping mechanisms, she’s seen a lot of growth and can now take on adventures like solo backpacking trips.

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Dr. Graham Morris, a licensed psychologist, said to know what’s in your toolkit — know what coping skills you have now, and which ones you want to work on developing. Forsomefolks,herecommendsselfarmationsand walking through preparations that have been made. “I think kind of mentally walking through your steps, like ‘what is the process? Do I have these things covered? What do I do?’” Morris said. Coping skills can also be similar to ones used with generalized anxiety. This includes developing regulatory breathing techniques, guided imagery, calming music and even downloading mental health apps. Keep things in context. Anxiety often makes people focus heavily on discomfort or uneasiness, Morris said. “For folks that are traveling for pleasure and not for business, being able to remind yourself that this is going to result in something great … getting to go on a new adventure,” Morris said. It’s also important to talk it out with other people. “Sometimes anxiety is this thing that we have to internalize and deal with in our heads,” he said. “A lot of times, you’re not the only one. You don’t have to feel alone all the time in that anxiety.”

• Home safety evaluations • Communication with family

Collins is active in Dialectical Behavioral Therapy as well, she said. “What it works on is accepting that we have emotions and that there is no moral value to our emotions,” she said. “Then it’s working on saying ‘This is the emotion I'm having at the moment‘ and working on dealing with that.”

• Coordination of services

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Finance

How to Pinch Pennies While Vacationing This Summer BY SARAH SEPE

Summer is right around the corner, and you know what that means! Relaxing days on the beach, family vacations, sleeping in and more. And living in the beautiful Sunshine State gives us access to some of the most beautiful weather, beaches, reefs and vacation spots in the world. With a plethora of beautiful landscapes and adventures both in Florida and beyond, the cost of a family getaway can cause one to abort all planning. But, alas, there are some easy ways to cut somefinancialcornerswithoutsacrificingthefun.

LODGING Let’s cut to the chase — hotels can be expensive. However, they’re a necessity when vacationing. Well, they were, until apps like Vrbo, Airbnb, and others began popping up on the map. Airbnb for example is a vacation rental company that you can use on your phone or your computer. It can often be a much cheaper option than choosing to stay in a hotel or at aresort.Youcannd fi tonsofapartments, houses, guest houses or guest rooms, and all are designed with safety in mind. The rental website goes over its safety precautions, such as background checks and watchlists, safety workshops all renters must go through, scam protection and an automated system that is designed to pick-up “redflags”ineitherarenterorcustomer.

CAR RENTALS Don’t feel like putting 1,000 extra miles on your own car? It sounds like renting a car is the best option to avoid it. However, these days, car rental places are low on options and as more people are venturing out by car than ever before. It can be an expensive and painful process. Here’s where apps like KAYAK and Expedia come in. These are both apps that let you know of

WELLNESS360 | MAY/JUNE 2022

the cheapest options for renting a car and lets you purchase directly from your phone. But, before going through these companies, always check the car rental company’s websitefirst.Sometimes,carcompanies give you a better deal if you choose to rent directly through them and will price-match what you found online. It’s worth a shot. A more modern take on car rental services is Turo. Turo is a website that allows private car owners to rent their vehicles out to other people via mobile and online interfaces — essentially, it’s the Airbnb of the automobile world. The great thing about Turo is that you can utilize it even if you aren’t traveling and are simply on the hunt for some extra cash.

FOOD The human body can only go so long without a meal, so not eating isn’t an option when it comes to saving money on traveling. Pack a cooler in your car and before you arrive at your destination, make a stop at Aldi or Publix, and pick up bread, water bottles, wine, beer, pasta salads, deli meats and snacks to eat at your hotel or rental house This brings your bill way down at the end of the trip, especially if you’re in a tourist area where restaurants are sky high.

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Spotlight 360

BY ALLISON "ALLY" SENKARIK

Ally Senkarik is a wife, mother of two, full time UF employee and determined competitor with a laundry list of completed events under belt. As an avid runner, she is always training and planning for her next event. Ally shares what inspires and motivates her to live her best 360Life.

How long have you been running and competing?

Ididn’trunmyrst fi fullmileuntilafter 210 movingto Gainesville and becoming inspired by my friend and former neighbor,KarenDeshon,whotookmetomyrst fi tough workout. I was very active in dance and several sports growing up but running didn’t seem to click for me just yet. Ittookmeetingseveralinfluentialfriendsandmentorshere in Gainesville to spark my interest in running which led to completingmyrst fi K5 inthen ,4102 ontomud/obstacleraces and now triathlon. Friends like Karen, as well as others I have met here to include Andy Farina and Karen Lindo helped to push me to take a chance on myself. Running Man Club, Gainesville Triathlon Club (G3), Swamp Water Aquatics Gainesville (SWAG), Florida Track Club (FTC) as well as my group of mommy friends I train with, lovingly nicknamed the “Wonder Mom Squad”, have all played vital roles in my training and have provided me with some pretty amazing training buddies who I now consider to be lifelong friends.

What made you decide to start competing?

The interesting thing about my history as an athlete is that “competing” has never truly been the focus. I’m not superfast by any stretch of the word but am also certainly not the slowest. However, I’m determined and when I sign up for an event, I do my very best to give it my all which sometimes has led to solid race times and memorable experiences. I race under Team Zoot, an international triathlon team that has helped me to increase my ability within the arenas of triathlons specifically, but I have also completed many other types of races. Since 2014 I’ve raced in 5K length running races all the way to a full marathon, completed a Spartan Trifecta, Tough Mudder, GORUCK Tough, Savage Syndicate, as well as several triathlons ranging from sprints to the Half Ironman 70.3 distance. I have been a top 10% finisher at the Jacksonville Gate River Run 15K, won my age

WELLNESS360 | MAY/JUNE 2022

Photos provided by Allison Senkarik

Achieving your Running Goals

Photos provided by Allison Senkarik

Spotlight 360 group in a local 5K and have podiumed twice in my Age Group in the TriGator Sprint Triathlon. Endurance training for me isn’t so much about the speed as much as it is about the process of getting to the actual race day.

What do you like most about it?

Ultimately, it's the training process I love most because it requires you to embrace a certain level of discipline, follow through and dedication. When training for longer distance races, you can’t just let your schedule go by the wayside. You mustdedicatehoursoftimetothreedierentdisciplinesas well as strength training so it’s not something you can just squeeze into your schedule without being intentional. There are plenty of days where I don’t “want” to do a workout, but then I think about how amazing it will feel to crossthatnish fi line,especiallyfortheIronman.Oneofthe biggestbenefitsIhavereapedfromthisisthetransformational aspect of stepping outside of my comfort zone and taking on a goal that scares me just a little bit and realizing that I am Ironman race in Chattanooga and I can’t wait to see them capable of so much more than I ever imagined. there because it will make every moment worth it. When I crossed the finish line at my first 70.3 in Geneva, What advice would you give others who NY, I cried tears of joy. I was so proud and elated with may want to try? the accomplishment and felt so strong and happy. I experienced similar tears when completing my firstRemember that your body is capable of so much more than your mind gives it credit for! I was so nervous when I marathon in March of this year. NOTHING can beat that started out but over time, I have learned that experiencing feeling, it’s truly such an amazing experience to know that those nerves and then the overwhelming feeling of you earned every mile. Every blister. Every moment of satisfaction accompanied by accomplishing that goal are that race was made possible by waking up long before the well worth it and in fact, totally normal. We have become dawn, by those beautiful sunrise swims, by the love you so complacent in modern life, so taking a risk, even if it’s poured into yourself during the process. just signing up for a 5K, is a great way to begin testing that mental grit and resolve. Also, for moms especially, embrace What is the hardest part? this time as part of your self-care routine. I am a better wife The schedule. and mother by loving myself too.

IamcurrentlytrainingformyfirstfullIronmantriathlon How do you live a 360Life which will take place in Chattanooga TN. This race is slightly longer than the standard Ironman distance of 140.6 (balanced/happy/)? and is set at 144.6 miles due to a few miles added onto the I do my best to embrace each day and to take a moment bike leg of the race. to reframe and refocus my e orts on the goals at hand. Training for these races is my happy place. As a wife, mom, Every day there is at least one workout to complete, with full time employee and community volunteer I have a a total of 10-12 prescribed training sessions between lot on my plate, but when I’m doing a workout I’m able disciplines over a 20 week build. Most days I’m up at 5 a.m. to shut my mind o , or, if the subject matter is too heavy if not earlier to complete the workouts necessary to build to “put away”, I’m a orded a quiet opportunity to work up to this distance. But I’m doing this because I love the through those challenges in my head while allowing my sport and because I want to show my two sons, Colin, 3, and body to push through a physical task at the same time. It Barrett, 7, that mental grit is one of the most powerful traits helps me to release a lot of feelings and replace them with apersoncanhave.Theywillbethereatthefinishlinehappiness formy and a nice dose of dopamine.

WANT TO GET STARTED? JOIN ALLISON! As a board member for the Gainesville Tri Club and Running Man Club, we encourage new athletes to take the next step and sign up for races that inspire them! G3 offers lots of new athlete events, mentoring as well as training plans for new athletes. Running Man Club (RMC) has free community workouts and is a great place to meet new people who participate in anything from mud runs to ultramarathons. Our community has so many great resources available to those looking to step outside their comfort zone and try something new!

WELLNESS360 | MAY/JUNE 2022

Community

RECURRING EVENTS NOW THROUGH THE END OF MAY

Sweetwater Wetlands Park Wednesday Bird Walks

Sunday, May 8 FAFO’s Symphony Under The Stars 3 - 9 p.m. Ocala Golf Club eventbrite.com

Saturday May 14 Jazz on the Green

Celebration Pointe 7 - 9 p.m.

8:30a.m. Sweetwater Wetlands Park alachuaaudubon.org This event repeats every Wednesday. (Free)

Haile Farmers Market

8:30a.m.-Noon Haile Plantation hailefarmersmarket.com This event repeats every Saturday. (Free)

Sunday, May 1 Birds and Brews - Guided Bird Walks 6:15-730p.m. First Magnitude Brewing Company facebook.com

Saturday, May 7 Festival of Speed

World Equestrian Center, Ocala 10 a.m. - 4 p.m. festivalsofspeed.com

Sunday, May 8 Mother’s Day Painting Class

4:30-7p.m. Langan Acres Eventbrite.com Join us for a Mother's Day Sunday-Funday!!! Social starts at 4:30 p.m. with class scheduled from 5 p.m.- 7 p.m. Guest instructor is Erika Tonnelier, owner of Corks & Colors Studio. Price is $65 per person, (plus tax) which includes: painting supplies and charcuterie style hor d'oeuvres by Baker's Table Co. Beverages are not included, but welcomed.

Sunday, May 8 The Next Generation Mother’s Day Concert Eastside High School 4 p.m. info@dancealive.org

Saturday, May 14 Beekeeping: Honey Extraction & Hive Management 9 a.m. - Noon UF/IFAS Honey Bee Research and Extension Laboratory eventbrite.com

Saturday, May 14 Blueberry Festival

Sunday, May 8

MOTHER’S DAY

WELLNESS360 | MAY/JUNE 2022

World Equestrian Center 11 a.m.- 5 p.m.

Friday, May 20 Cade After Dark 21+

6 - 9 p.m. Cade Museum cademuseum.org Close your work emails, set aside your textbooks, hire a sitter—the Cade Museum's Cade After Dark 21+ is a night just for grown ups who need a break from adulting. Relive your childhood at the Cade with old school board games and science experiments, get messy with slime, see the exhibits from a whole new perspective (with a drink in your hand!), and more. Join us as we celebrate the Cade Museum's birthday!

Saturday, May 21 Festival Latino Downtown Ocala 2 - 9 p.m. eventbrite.com

Sunday, May 22 Goat Yoga

10 a.m. - Noon Beautiful Creatures Animal Ranch eventbrite.com

Monday, May 30

MEMORIAL DAY Saturday, June 4 International Piano Festival University of Florida arts.ufl.edu

Community

Saturday, June 4 Reader Palooza

Tuesday, June 21

10 a.m.- Noon Depot Park

FIRST DAY OF SUMMER

Saturday, June 4 iDANCEfest

11 a.m. Heartwood Stage Tickets for sale at independancestudio.square.site

Sunday, June 5 Birds and Brews - Guided Bird Walks 6:15-730p.m. First Magnitude Brewing Company facebook.com

Friday, June 24 Art Walk Gainesville

Sunday, June 19

FATHER’S DAY

Saturday, June 18 Summer Daze Car Show

Cedar Lakes Woods and Gardens 9:30a.m.-5p.m. cedarlakeswoodsandgarden.com

7 -10 p.m. Artisan’s Guild Gallery

Saturday, June 25 Pink Fest

11 a.m.- 3 p.m. Celebration Pointe The 1K walk/run will commence at 12:0 PM

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