Wellness360 Magazine: Volumn 1, Issue 4 by Irving Publications, LLC

November/December 2016 • Volume 1 • Issue 4

FROM ATHLETE TO ARTIST:

MEET JAMES BATES!

WAYS TO GIVE BACK TO YOUR COMMUNITY The lamest workout excuses…

ever!

Get Ready!

the Top 2017 workout trends

that you've been waiting for

Politics got you queasy? CELEBRATING 100 YEARS OF

National Parks

WE FOUND YOUR PERFECT GYM BAG! | nov/dec 2016 1 wellness360 wellness360magazine.com

wellness360 | nov/dec 2016

™

PUBLISHER & EDITOR-IN-CHIEF Nicole Irving ART DIRECTOR Allison Raber ASSOCIATE DEPUTY EDITOR Colleen McTiernan GRAPHIC DESIGNER Claire Stortz marketing assistant Delia Albert PRODUCTION COORDINATOR Alison Walker Vice president of sales Shane Irving ACCOUNT EXECUTIVES April Tisher executive assistant Sayeh Farah ADMINISTRATIVE ASSISTANT Ashleigh Braun DISTRIBUTION COORDINATOR Kyle Williamson Contributing Writers Claire Carlton, Shelby Davidson, Edwin Exaus, Brittany Gannon, Selena Garrison, Nicole Germany, Nicole Irving, Lisa Katz, Colleen McTiernan, Danielle Pastula, Olivia Pitkethly, Chris Pregony, Ted Spiker, Taryn Tacher

Mailing address

headquarters address

5745 SW 75th Street 101 SW 140th Terrace Unit 286 Suite C Gainesville, FL 32608 Jonesville, FL 32669 Gainesville Office: p. 352.505.5821 Tallahassee Office: p. 850.254.9704 Fax: 877.857.5140

wellness360magazine.com wellness360@irvingpublications.com Wellness360 is a registered trademark property of Irving Publications, LLC. All rights reserved. Wellness360 is published by Irving Publications, LLC. © 2016 Irving Publications, LLC reserves the right to edit and/or reject any advertising. Irving Publications, LLC is not responsible for the validity of any claims made by its advertisers. Nothing that appears in Wellness360 Magazine may be reproduced in any way, without written permission. Opinions expressed by Wellness360 Magazine writers are their own and do not necessarily reflect the publisher’s opinion. Wellness360 Magazine will consider all never before published outside editorial submissions. Irving Publications, LLC reserves the right to edit and/ or reject all outside editorial submissions and makes no guarantees regarding publication dates. The information found in Wellness360 Magazine does not constitute individualized medical advice. You must NOT rely on the information in this magazine as an alternative to medical advice from your doctor or other professional health care provider. If you have any specific questions about any medical matter you should consult your doctor or other professional health care provider. If you think you may be suffering from any medical condition you should seek immediate medical attention. You should never delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of information in this publication. Wellness 360 Magazine assumes no responsibility for any circumstances arising out of the use, misuse, interpretation or application of any information supplied within the magazine. Always consult with your doctor for appropriate examinations, treatment, testing and care recommendations. Do not rely on information on in this magazine as a tool for self-diagnosis. You exercise your own judgment when using or purchasing any product highlighted in Wellness360 Magazine. Wellness 360 Magazine assumes no responsibility for errors or omissions in this publication or other documents that are referenced by or linked to this publication.

wellness360 | nov/dec 2016

Editor's Note

no more resolutions! How many times have you created a list of New Year’s resolutions, and a vow to work out, diet, eat healthy and give up an addiction to chocolate and red wine binges tops the list? If you’re normal, chances are many, many times! A new year brings a chance for a fresh start, but, in all honesty, it can be sort of stressful. The pressure to actually follow through with those resolutions can almost drive you batty! Even if you don’t share your resolution with anyone, you know what it is and you may feel guilty if you don’t stick to it. You know if you snuck that Kit Kat past 8 p.m. or ate that extra helping of mashed potatoes or slept through that alarm for four out of five morning workouts. You know! So, let’s save ourselves the trouble and band together to scream … NO MORE RESOLUTIONS!

Close your eyes and breathe in the New Year. Instead of looking toward next year and wondering what you can do to make yourself better, relish how GREAT you already are. Count the blessings you have, the obstacles you have overcome, the friendships you have made and be grateful for the life that you have been given. After all, we've found that the secret to life is gratitude (page 50!). Thank you for embracing us and welcoming us into your lives! We can’t wait to see you next year! I hope that your New Year is filled with continued health and happiness! Much Love,

That’s right. No more empty promises of gym workouts and healthy eating. Doesn’t it feel good? So, then what happens on New Year’s Eve when the clock strikes 12? What do we do? How do we go on? How do we enter a new year without hopes and dreams of exercises and salads galore? What should we do? Breathe.

wellness360 | nov/dec 2016

Nicole Irving, Publisher, EIC Nicole@irvingpublications.com

NOVEMBER/DECEMBER 2016

23 2016 Wellness360 Gift Guide

Find the perfect gift for everyone on your holiday shopping list.

34 From Athlete to Artist

The former Gators linebacker shows off his artistic side.

44 America’s Best Idea: A Guide to Florida’s National Parks Get in touch with nature at one of Florida’s 11 national parks.

CONNECT WITH US

\\\\

FEATURES

CHECK US OUT ON INSTAGRAM!

ON THE COVER

James Bates is a former Gators linebacker, sports broadcaster and artist. He lives in Gainesville with his wife, Tina, and three children. Our cover was shot on location outside Bates’ art studio. Photo by Sincerely Gone Photography.

wellness360 | nov/dec 2016

Contributors

BRITTANY GANNON Brittany Gannon is a boardcertified adultgeriatric nurse practitioner who graduated from the University of Florida with her Bachelor of Science in nursing (BSN), followed by her Master of Science in nursing (MSN). She works locally in Gainesville, Florida with a liver specialty group focused on the diagnosis, care and management of liver disease.

CLAIRE CARLTON

TARYN TACHER

Shelby is a parttime contributor for Wellness360. Prior to joining the Irving Publications family, she attended the University of Florida for four years and received her B.A. in journalism. While completing her tenure as a Gator, she ran cross country and track on a scholarship and was very involved on campus. She loves fitness, photography, writing, sports and cooking.

Claire is a registered dietitian and nutritionist practicing in her hometown of Gainesville. She earned her Bachelor of Science in nutrition and dietetics at the University of North Florida in Jacksonville, Florida. Her education continued at Appalachian State University where she completed her Master of Science in nutrition and a dietetic internship. As owner of Healthy Lifestyle Refinery, a nutrition counseling business, Claire is passionate about helping others reach their wellness goals.

Taryn may not have grown up in Gainesville, but she fell in love with it when she studied journalism at the University of Florida from 2011 until 2015. After graduation, she moved back home to Parkland, Florida and has since recently moved to New York City to work as a content operations associate for Condé Nast. When she's not writing, she loves to do yoga, cook, travel and binge-watch way too much television.

wellness360 | nov/dec 2016

CHRISTOPHER PREGONY Chris has a Bachelor of Science from the University of West Florida. He has worked in the fitness industry for 12 years and is a Master Trainer at Sweatlife Fitness. Chris is a proud father of two beautiful kids and husband to an amazing wife.

TED SPIKER Ted 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.

Photos courtesy of writers.

SHELBY DAVIDSON

DANIELLE PASTULA

EDWIN EXAUS Recent University of Florida College of Journalism and Communications grad and fashion aficionado, Edwin aspires to be a fashion director of a leading menswear publication. With an iced green tea latte, AP Stylebook and brain full of ideas, there is nothing he can't conquer.

Danielle is a graduate of the University of Florida College of Journalism and Communications and is the founder of Punch Key Media, a copywriting and content strategy studio for businesses that seek to empower people to live more impactful, healthy and intentional lives. Danielle can be found hiking new trails, testing out new recipes and packing up all her things as she lives the life of a digital nomad with her husband.

SELENA GARRISON Selena has a master's degree from the University of Florida in family, youth and community sciences with a specialization in family financial management. She is a wife, mother and small business owner who loves to share what she has learned with others.

LISA KATZ

NICOLE GERMANY

Lisa Katz is a freelance writer and a blogger for The Huffington Post. She has also authored two books and written a featurelength screenplay. Lisa received her bachelor’s in English from the University of Florida and her master’s in reading. Although Lisa is a healthy living enthusiast, she happily eats chocolate on a daily basis.

Nicole Germany started as an intern with Irving Publications and has worked her way up to contributing writer. Growing up in a Gator household, Nicole knew her orange and blue blood would lead her to the University of Florida, where she received her Bachelor of Science in journalism. She enjoys a perfectly frothy latte, cooking new recipes and frolicking through new cities.

OLIVIA PITKETHLY Olivia Pitkethly is a licensed mental health counselor practicing in Gainesville and mom of two. She combines her professional expertise and her background in journalism to bring educational and entertaining articles to the Wellness360 audience. She and her little family of four enjoy exploring the many nature trails in Alachua county, going to the beach and visiting with family.

Want to contribute to Wellness360? Send your resume and writing samples to Colleen@irvingpublications.com. wellness360 | nov/dec 2016

wellness360 | nov/dec 2016

NOVEMBER/DECEMBER 2016

DEPARTMENTS // HEALTH

// FINANCE

10 Are Politics Making You Sick? 12 Curious About Crying? Here's

48 How to Win the Credit Card Game

Why It's Good for You

// MIND MATTERS

Wasn’t the Worst Thing

50 Gratitude: The Secret to Life 52 How to Say "No" to Traveling This

14 Why Getting Arthritis at 28

// FITNESS

// SPOTLIGHT360

16 Simple Goal-Setting for

Holiday Season

a Healthy New Year 18 Ted Talks: Holiday Health Wishlist 20 7 of the Lamest Workout Excuses, Ever! 22 What's Trending for 2017

54 Meet Rich Blaser

// COMMUNITY 58 Calendar

// NUTRITION 28 Don't Gain a Pound this Holiday Season 30 Vitality Through Vinegar: Top Health Benefits of Vinegar 32 The Bell of the Ball 33 Got Calcium?

// LIFESTYLE 38 Anatomy of a Bar Cart 40 Your 360° Guide to Volunteering

in Alachua County

// STYLE + GEAR 42 Finding Your Perfect

Gym Bag

// ASK THE EXPERT 46 Ask the Liver Specialist

wellness360 | nov/dec 2016

Health

Are Politics Making You Sick? by DANIELLE PASTULA

Even if you’re not an avid news-watcher, with politics invading our social media channels, it’s becoming increasingly harder to block out the political chatter, especially this election season. Unfortunately, with a 24/7 news cycle and the fact that we’re more connected to technology than ever, the constant noise of politics could be taking a toll, no matter who you’re voting for. If you identify with any of these political sickness side effects, know that you’re not alone and that there are some things you can do to detox politically. Anxiety Whether you’re unsure of who to vote for or you feel you can’t put good faith in your vote, it’s easy to rack your brain with why one candidate might be more deserving of your vote than the other. And then comes the spiral of thinking, “What if my vote results in a winner who ends up being a total failure? I contributed to that!” It’s easy to get sucked down the rabbit hole, which can then rear its head in the form of anxiety, whether it shows itself as excessive fear, poor concentration, sleepless nights or even full-blown anxiety attacks.

Social Upheaval and Anxiety Again, with social media allowing everyone to publish their opinions for the world to see in a matter of seconds, we all know at least one person who we like, but completely disagree with politically. Sometimes learning someone you’re close to has such an opposite stance can be upsetting and trigger feelings of social anxiety or upheaval in your inner circle. Of course, we’re all adults here, and we know we can agree to disagree with other people, but if those people are family members, friends or colleagues, know that it’s perfectly OK to feel unsettled by your political differences.

Depression Sometimes stemming from anxiety, or simply from the constant weighing down of your emotions, political depression could be the source of your blues during the drawn-out political season. Think about it; politics is mostly focused on things in our country and world that need repairing or abolishing. A lot of candidates talk about things that aren’t working rather than things that are going great, and it makes it easy to slip into a “doom and gloom” mindset when that’s the repeated conversation for months on end.

Political Detoxing Tips

It may sound obvious, but give yourself a full-fledged social media break. Disable your Facebook if you feel the need to go that far, but merely logging off and deleting apps from your phone could be enough to ease your burden.

wellness360 | nov/dec 2016

If you find that certain people in your newsfeed are always the ones to post things that get under your skin, unfollow them. You can unfollow someone on Facebook and remain friends, and they’ll be none the wiser.

do feel the pull to stay tuned in, only allow yourself a certain daily or weekly window to consume the political news — keep it off anytime outside that window. Instead spend that time connecting with nature, your family or your community.

It’s understandable that even with political sickness symptoms, you would want to keep in the know. After all, there’s something to be said about an informed vote. If you

If you find yourself feeling overly anxious, step away from the latest news report and try exercising to relax. Aside from serving as a distraction from your political

worries, exercise also triggers the release of endorphins in your brain, which helps boost your spirits. Finally, be sure to have a healthy, balanced diet of politics and comedy. Whether it’s making time to watch your favorite sitcom or having game night with your family, don’t let the political media bring you down. Life is as good as we make it, and that starts in our own homes before it does in Washington.

If you’ve been noticing feelings of slight depression, anxiety or social upheaval spurred during the political season, try some of these political detox tips on for size.

wellness360 | nov/dec 2016

Health

Curious About Crying?

Here's Why It's Good For You BY SHELBY DAVIDSON

Too often, crying is only associated with emotion. People imagine interrupted breathing, quivering lips and weepy eyes, but it goes far beyond that; emotion only scratches the surface of why humans cry. Crying is a jack-of-all-trades. Not only is it a physical way to express emotion, but it also serves to improve our mental and physical health as well. However, the difference in people’s tendencies to cry is a strange fact to consider. One person may cry at a sweet commercial, while another may only be moved to tears at the death of a loved one. According to the American Psychological Association, several factors play a role in a person’s propensity to cry. Gender differences in crying, for example, have been explored for decades, and all of the studies have determined that women do indeed cry more than men. However, no matter who you are, crying is actually good for you!

›› Crying serves as a mood booster and stress reliever

William H. Frey II, Ph.D., co-director of the Alzheimer’s Research Center at Regions Hospital and author of “Crying: The Mystery of Tears,” said that tears contain chemicals that contribute to stress. When we cry, these stress-inducing chemicals are removed from the body and thus our mood is boosted. Think of tears as natural antidepressants, safe and effective, releasing negative energy and bringing in the positive.

wellness360 | nov/dec 2016

›› It cleanses the body (not just the mind) While a mental cleanse is always beneficial, tears have the ability to physically refresh as well. Even non-emotional crying has its benefits, such as when eyes tear up from eating something spicy or cutting something acidic. For instance, when you chop an onion a chemical is released that reacts with the water in your eyes to create sulfuric acid, so tear glands produce tears to get rid of the substance, according to PBS Newshour. However, emotional crying is still cleansing as tears contain lysozyme, which is both antibacterial and antiviral. Lysozyme nourishes the inside and outside of the eyes and washes away any debris or dust. For someone like me with intense allergies, tearing eyes help in getting rid of pollen or particles, and I even utilize artificial tear eye drops because they soothe and moisten the eyes.

›› Crying improves vision and communication Anyone who is a victim of dry eyes knows what a luxury it is to have eye moisture.

According to Medical Daily, crying is actually effective in bathing the surfaces of the eye and improving the ability to see. It hydrates mucous membranes and protects the eye from any potential damaging bacteria particles. While tears will improve your mental and physical state, crying even goes so far as to help others understand how you are feeling. Whether you are stubborn in communicating your emotions, or you simply find difficulty in using words to describe what you feel, crying shows what words cannot express. In any relationship, tears can serve to enlighten a conversation or even redirect the focus of a relational issue. Although Dr. Frey discovered that women cry an average of four times more per month when compared with men, it is important that all genders are aware of the benefits that tears have both physically and mentally. Hormones and anatomical differences may cause a discrepancy in numbers, but both men and women alike can benefit from a good cry.

According to The New York Times, the release of tears from our body is beneficial because it is a way to improve mood and relieve stress. You’ll notice that when you feel like the world is crashing down and there isn’t enough time to do everything on your daily list, you either want to hit the gym like a maniac or lie in bed and cry. These are one in the same because both activities involve a chemical release.

Think of tears as natural antidepressants, safe and effective, releasing negative energy and bringing in the positive.

wellness360 | nov/dec 2016

Health

Why Getting Arthritis at 28

Wasn’t the Worst Thing By LISA KATZ

It started with a bump on the inside of my palm underneath my ring finger. A week or so later, another bump appeared underneath my other ring finger. It was odd, but I kept thinking that the bumps were actually calluses since I had been lifting weights more often. That was 18 years ago. At the time, I had a 2-year-old and a sometimes-colicky newborn. I was juggling everything. I would be bouncing the crying baby with one hand while stirring a pot of simmering oatmeal with the other. Often the 2-year-old was attached to my leg. All the while I was starting to feel some discomfort in my hands.

As time went on, that discomfort began to move to my right ankle and then to both knees. What was going on? I finally decided that something wasn’t quite right and that I should see my doctor. My husband also agreed it was time for someone else to take a look at me.

It took a while to get in to see the rheumatologist. She did another thorough physical exam, ran a ridiculous number of blood tests and asked an unfathomable number of questions. Everyone was trying to rule out whatever was possible. The final diagnosis? Arthritis.

wellness360 | nov/dec 2016

I tried countless different medicines. There was methotrexate, Mobic, Celebrex, Vioxx and many others. Each new medicine came with its own uncomfortable side effects. I kept a medicine log just so I could keep it all organized. Nobody could help me. My husband was in the middle of his surgical residency. He was at the hospital all day, every day. He would sleep there every third night depending on the service he was on. At times he would need to sleep there every other night. We did not live near family and were new to the area with few friends. I felt very alone. I was trying my best to take care of my beautiful babies and our little house. Grocery

shopping for the average mom of two young children is challenging in and of itself. How could I shop when I could barely walk, drive my car or even lift my kids to put them in the cart? Something had to change. Finding the right medicine at the right time saved me. I had to muster more patience than ever as it took a full four months to notice any difference in my pain level. By six months I felt like a new person. It was an absolute miracle! Being in so much pain and having such difficulty walking around had put 20 pounds on my petite frame. I did not recognize myself in clothing and shuttered when I would see myself naked in the mirror. Immobility had caused this weight gain, but my drive and determination would banish it! Within a month, I lost 5 pounds just by walking around doing my everyday “stay-athome-mom” chores. Yes, finally! It was time

I will not bore you with every detail. The short version of this very long story is still complicated, to say the least. My husband was friendly with a hand surgeon, so I saw him first. After examining my hands, he decided I should see my regular doctor. Weeks later, I saw my general practitioner. She did a thorough physical exam and then ran a plethora of blood tests. Once the results were in, she decided I needed to see a rheumatologist. What? I was only 28! I couldn’t have arthritis. That was only for older people.

During this 10-month period, I was in a great deal of pain just doing everyday “nothings.” It hurt to sign a check. It hurt to steer my steering wheel. It hurt to tie my children’s shoes. Everything was hurting and, at the time, I saw no end in sight. It was extremely depressing.

to start moving even more. It was time to start going on walks with my double stroller. It was time to play ball with my kids at the local park. It was time to join a gym! Getting arthritis at 28 did not break me. In fact, in many ways I feel it saved me. Because of this disease, I am always careful when I work out. Nothing is done in haste. Well, most of the time. I’m not perfect, you know. Keeping my weight down feels better on my tender joints, and I am sure that eating well has positively impacted my life, my husband’s life and my children’s lives. I am also certain that regular exercise has saved me. It is this combination that has become my daily life and routine. Perhaps I would not care about eating well or exercise had I not received my diagnosis. Maybe I would not care about reading the nutrition labels on every product I buy. Maybe I would not be as appreciative as I am for having my quality of life back. Here I am, 18 years later, with two amazing teenagers and a 20-plus-year happy marriage. Getting arthritis was not the worst thing, and I am positive that it has truly strengthened me. It’s not that I have arthritis and I live with it. It’s that I live with arthritis and I am really fine with that.

POSSIBLE SIGNS OF ARTHRITIS TO WATCH FOR: 1 SWELLING OF FINGERS, ANKLES, KNEES OR OTHER JOINTS

2 DIFFICULTY GRABBING OR HOLDING OBJECTS

3 PAIN WHEN WALKING UP OR DOWN STAIRS

SOME HELPFUL TIPS TO MANAGE DISCOMFORT THAT I’VE USED: Gently stretch before leaving your bed in the morning Apply heat to affected areas Use slight modification when doing painful everyday tasks Sit in a warm bath for 20–30 minutes Massage swollen joints gently Consider talking to your doctor about medication ** Please note that these tips will also help ease the pain that can come with colder climates. Some have weatheraffected pain while many do not experience a change in discomfort. I have also used a heating pad to help with a particularly painful joint. **

I’VE LEARNED NOT TO DO THE FOLLOWING: Be mad at yourself for not being able to do something like you used to Do things too quickly — take things slowly so as not to aggravate affected joints

FEELING STIFF WHEN YOU FIRST GET UP IN THE MORNINGS

Not exercising as often as you did before you were in pain

ALWAYS CONSULT YOUR DOCTOR FOR MEDICAL ADVICE AND/OR TREATMENT OPTIONS.

Be angry with yourself for asking for a little help now and then wellness360 | nov/dec 2016

Fitness

Simple Goal-Setting for a Healthy New Year BY CHRISTOPHER PREGONY B.S., C.S.C.S.

It could be that you don’t have the time or your job leaves you drained. Maybe your spouse or kids keep getting in the way. Or maybe it’s just that you enjoy chocolate or alcohol a little too much. Whatever it may be, you must come to terms with it.

Make a plan This is where writing down your goals and obstacles comes in to play. Write down specifically what your goal is. Then write down what it is that you think would stop you from attaining your goal. Once you can visualize what it is you’re working with, you can start to figure out how to get around it.

Keep track Continue to write things down as you go. For the past year I have written down almost all of my workouts. I also track what I eat in an app on my phone. I can see what works for me and what doesn’t. Think of it like a progress report.

Believe!

wellness360 | nov/dec 2016

Start with why Figure out exactly what you want. Do you want to lose weight or fit in to a smaller pants size? Or is it something more general, like feeling better or keeping up with kids or grandkids? Whatever it may be, you must dig deep into your subconscious and figure out exactly what it is you aren’t happy with.

Why not? Once you figure out what you want, you must figure out why you haven’t done it yet. Think about what stops you from being the person you want to be.

By taking these steps you can develop realistic, attainable goals that you can stick to this New Year. Remember, no one is perfect and your journey will be far from it. Make a plan that accounts for missteps so they don’t stop you from moving forward. Good luck!

Goal setting is an important piece when trying to put together the puzzle of change. New Year’s marks the end of the holidays and a chance for a fresh start. Traveling, relatives and the general aura of the holidays make unhealthy choices all too easy. Lately there has been a black cloud over the New Year resolution. Even uttering the words evokes something that won’t last. So how do you make a change that will stick?

Trust the process. Don’t get caught up in the end result. Instead focus on doing the best you can every day. Doing this allows you to leave the bad days behind, because they will happen. It could be a company luncheon, a rainy day, or a day where you don’t feel like doing anything. By taking things one day at a time, you can forget the less productive days so they don’t compound. Many times people take the approach that since they messed up one day then what’s another or another, and then before they know it they’re back to where they started. Mistakes are OK!

CORRECT GUM RECESSION QUICKLY WITH LESS PAIN!

PINHOLE GUM REJUVENATIONTM IS PERFORMED WITHOUT THE INVASIVE

R E V E A L T H E R E A L YO U

CUTTING, STITCHES AND RECOVERY TIME REQUIRED WITH CONVENTIONAL GUM GRAFTING. Instead, the entire procedure is done through one or more small pinholes made in the gum in a process that takes just minutes. The pinhole quickly heals and most patients report little or no pain and experience virtually no downtime. Gary I. Altschuler, DMD BOARD CERTIFIED PERIODONTIST

OUR

TOP 5 SERVICES CoolSculpting EndyMed Pro

CALL TODAY FOR A CONSULTATION.

Laser Hair Removal Microneedling Chemical Peels 352.332.PURE (7873) |

Carissa Miller, CME, LE OWNER

info@pureaestheticsgainesville.com

108 NW 76th Drive Ste A, Gainesville, Florida 32607

352-371-4141 altschulercenter.com 2251 NW 41st St, Suite F Gainesville, FL 32606

Located inside North Florida Plastic Surgery Center MEDICAL DIRECTOR, DR. JOHN TYRONE

wellness360 | nov/dec 2016

Fitness

Ted Talks:

The Humorous Side of Health

Holiday Health Wishlist BY Ted Spiker

This time of year, there’s a lot of talk about thankfulness and joy, about cookies and traditions, about gifts and gravy. It’s also the time for wishes. Making some, granting others. When it comes to total health, I have plenty to be thankful for, yes. I’m mostly healthy, like to exercise and have not had any major scares or issues. For that, I am gracious. But as someone who has yo-yoed with weight and has spent many years in the pursuit of a better body, I also have a wellness wish list. It looks a little something like this.

»» One meal a week where

you can opt out of all of the calories.

»» Compression underwear

that has permanent effects.

»» To get up in the morning

without my joints feeling like rotted wood.

»» Running clothes

»» To make a commitment

to do my annual doctor diagnostics — general, eye, dermatologist and so on — on the same day. A sort of medical new year’s.

To stop forgetting to pack a towel in my gym bag.

manufacturers to understand that there are runners who wear sizes larger than large.

»» More downward dog, and less sitward slug.

»» For my swimming pace to

back talking: the scale, the blood-pressure machine, the mirror and my lower back.

»» For my running pace to

improve from “dead bug” to “desperate worm trying to get out of the sun.”

»» Coffee fountains. »» One. Bleeping. Pullup. »» To enjoy a plate of mashed potatoes without looking like one.

»» To stop sweating sometime

sooner than three hours after finishing a pre-work workout.

»» For asparagus to taste like cheese.

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. 18

wellness360 | nov/dec 2016

Here’s to a healthy and happy holiday season to you and your families. May all of your wishes come true, especially if they involve mashed potatoes.

improve from “barge” to “tug boat.”

»» For the following to stop

wellness360 | nov/dec 2016

Fitness

BY COLLEEN MCTIERNAN

of the Lamest Workout Excuses, Ever!

We’ve all made excuses to avoid working out. Even the most motivated of us have fallen prey to a lazy day. But it's important that we don't let these excuses become the norm and keep us from leading healthy lives. The following are some excuses used to avoid exercise partnered with ways to overcome the urge to skip a workout.

“I don’t have enough time.”

This is definitely the most common excuse. Although you may indeed be busy, it’s important to make exercise a priority. Schedule workout time in with all of your other activities before the beginning of each week. If your schedule is really crammed, try a quick but intense workout regimen, like Tabata or Focus T25. 2

“I live too far away from the gym.”

Is this a gym you have a membership to? If so, then just suck it up and go. Just kidding! But seriously, if you’re paying a monthly fee and not attending, then you’re wasting money AND neglecting your health. Consider going straight after work so you’re not tempted to skip once you get home. Once your membership is up, look for a closer gym!

“I don’t like working out alone.”

This issue has an easy fix — find a workout buddy. Ask a friend, relative or your significant other to be your workout buddy. Compare schedules and find time when you’re both available to go to the gym. If you can’t find anyone, then consider group classes. Although you may be going to class by yourself, there will be plenty of other people working out alongside you to keep you motivated. 4

“It’s raining.”

If you enjoy walking/running outdoors, rain can definitely pose a problem. But that doesn’t mean you can weasel your way out of your daily workout! If

wellness360 | nov/dec 2016

“I’ll start next week.”

And for how many weeks have you been pushing off your workout already? Let’s be honest, saying “I’ll start next week,” is akin to saying “I’ll never start.” If you’re thinking of exercising, then get up and go NOW! 6

“I have nothing to wear.”

You’re sure to have some kind of stretchy clothing that would work well for exercising; you don’t have to wear the latest gym trends to do a workout. But if it’s a matter of confidence, then perhaps investing in some flattering gym clothes would be worth the expense.

“I’d rather sit at home and binge-watch Netflix while drinking a milkshake.” 7

Yeah, me too. It’s definitely hard to come home from a long day and not veg out on the couch until bedtime, but that won’t get you any closer to your fitness goals. Save your binge-watching and milkshake drinking as a special treat for when you’ve met one of your goals, like shaving your 18-minute mile (guilty) down to a respectable 10.

your community has a gym or you have a gym membership elsewhere, then grab your umbrella and drive yourself over to use the treadmill. If you don’t have access to a gym, then consider switching up your workout routine for the day and try some exercises you can do indoors. Planks, squats, pushups and situps are all easy to do without equipment.

wellness360 | nov/dec 2016

Fitness

What's new in Nutrition?

• Food prep and meal delivery

What's Trending for 2017 BY CHRISTOPHER PREGONY B.S., C.S.C.S.

What is coming to the fitness world in 2017? Group classes are still on the rise, however the cream is starting to rise to the top. Advances in technology are definitely something to look out for. There are watches that track your every move, apps that cost money when you misbehave and a social network centered on fitness. One of my favorite new trends is food delivery services. No matter what your fitness goals are for the New Year, these trends are sure to help you along your journey.

STRONGER TOGETHER

TECH

Studies have shown that people who keep track of their workouts tend to yield better results. Be on the lookout this year for upgrades to your favorite fitness watches.

wellness360 | nov/dec 2016

Tracking calories may become a whole lot easier in the future. Google is working on developing a smart contact lens that has the ability to monitor blood glucose levels. Although it is geared toward diabetics, it could eventually help the general public. Jawbone has allowed us to keep track of our steps for years now. They have recently bought a med tech company, Spectros, which specializes in devices that monitor oxygen levels in the blood. They have also said that they are focusing on computing caloric burn more accurately and are looking in to the amount of REM we get every night.

APPS

Cody is basically the Facebook of fitness apps. People share their workouts, eating habits and pictures on this social media platform. This is great for those who need the support of a group to help them through their fitness journeys.

• Another food trend that is starting to

make some headway is focusing on macronutrients, usually referred to as “macros.” This concept involves using a food tracker to get a specified percentage of calories from protein, carbohydrates and fats. A diet to remember for the upcoming year is the ketogenic diet, which is a healthier version of Atkins.

• Working Against Gravity (WAG)

is an online coaching program that gives you specific caloric and macronutrient goals to hit. You are required to take pictures, check in via email and report your progress. They give you goals to hit by using a fitness tracker. This program is very popular in the CrossFit community.

Pact, formerly Gympact, makes its users put their money where their mouth is, so to speak. Users place money down that will diminish if they miss a workout. Lose It! and MyFitnessPal are great apps for tracking calories and macronutrient distribution. Their databases of food have grown exponentially and cover everything from Chips Ahoy! to kale salad. No matter what new trends pop up in 2017, don’t forget that 30 minutes of physical activity along with a balanced diet can go a long way. We have more tools at our disposal than ever and yet the rate of obesity continues to rise. Remember, these tools can only take you so far. It starts with you!

Group fitness concepts are still growing in popularity. Although CrossFit has been the most notable brand, there are others that are making their way on the scene. Some of your old standbys are making a comeback, such as boxing and ballet, along with some new fitness routines. One bizarre trend involves mimicking animal movements. You heard right — people are bounding around like gorillas or chimps to stay in shape! Sounds strange, but the moves are extremely challenging.

One brand that is worth keeping an eye out for is New Balance. They’re coming out with an Android-based watch that combined minds from Intel and Google. It has GPS as well as storage for music. This will be a good one for outdoor workouts.

services are great ways to save time and take the guesswork out of your diet. Many of these services offer premade meals that are carefully crafted to be healthy for you and your family. Some of them require some cooking, while others come ready to eat. Be sure to look for more of these businesses popping up in 2017.

â&#x201E;¢

From the workout devotee to the mindful meditator, you'll find a gift for everyone on your list this holiday season. BY COLLEEN MCTIERNAN & NICOLE IRVING

wellness360 | nov/dec 2016

The

™

Gift Guide

Drink Up

These thirst-quenching gifts are perfect for the hydration fanatic in your life. Whatever their liquid of choice (juice, coffee, water, shakes) they’ll be sure to think of you each and every time they take a sip.

Planet Zak Arcadia Stainless Steel Growler

Soma Glass Water Bottle

Whether you’re loading up on coffee or filling up with your favorite brew, this double wall vacuum insulated growler will keep your hot drinks hot and cold ones cold. $46.99, Zak.com

This shatter-resistant glass bottle with grip protective sleeve is a stylish way to stay hydrated. $30, Barre Forte

Fruit Infusing Ice Balls,

This slow melting ice mold infuses your beverage with your choice of sweet berries, refreshing herbs or tart citrus. $10/set of four, uncommongoods.com

Planet Zak Chug Mixer Shaker Bottle

With its wide opening and convenient mixer ball, you’ll be able to mix and drink homemade smoothies, shakes and juices easily in this bottle. $11.99, Zak.com

wellness360 | nov/dec 2016

Hurom Slow Juicer

Compact, stylish and easy to clean, this mint green juicer produces juices with a fresh, natural taste. $299, Hurom.com

The

â&#x201E;˘

Gift Guide Tired of finding tangled ear buds in your gym bag? Wireless headphones are the perfect choice for your workout!

Beats Solo2 On-Ear Headphones These foldable headphones are engineered for comfort, and the RemoteTalk TM cable makes taking calls and controlling your music all too convenient. $199.95, Apple.com

MISFIT FLASH

This fitness tracker measures both your sleep quality and your activities, including dance, tennis, yoga and cycling, among others. $49.99, Misfit.com

TANGRAM SMART ROPE

Embedded LED lights allow the striking Smart Rope to display your fitness data as you work out. $79.99, Tangramfactory.com

Gym Buddies

Trying to find the perfect gift for a workout enthusiast? Look no further! From headphones that will keep them stepping to the beat to watches that provide useful data on their running metrics, these tech-savvy gifts are sure to be a hit.

Garmin Forerunner 620

With features that measure your cadence and ground contact time, this touchscreen GPS smartwatch will ready have you ready for your next race in no time. $349.99, Garmin.com wellness360 | nov/dec 2016

The

™

Gift Guide

Darwin’s Dinosaur Egg Puzzle

This challenging puzzle isn’t as easy as it looks. Put your brain to the test as you try to rebuild the egg from its pieces. $13, uncommongoods.com

Patagonia Refugio Pack 28L Made of 100 percent recycled polyester, this backpack isn’t just a great hiking buddy: it’s also environmentally friendly. $89, Pennington & Bailes

Body & Mind

For those people on your list looking for peace of mind this holiday season, help them relax and unwind with one of these gifts. From products that promote mental wellness to others that focus on physical health, there’s something here for everyone.

Revision Skincare Nectifirm

Give the gift of a younger-looking neck with Nectifirm. The algae extracts help retain skin moisture while bamboo reduces the appearance of wrinkles. $73, Gainesville Dermatology and Aesthetic Center

SKLZ Accustick Tension Relief Massage Tool

Easily targets all muscle groups!

wellness360 | nov/dec 2016

Get those hard-to-reach knots and provide much needed relief to aching muscles with the curves and corners of the Accustick. $19.99, Dick's Sporting Goods

“Life Works Itself Out: (And Then You Nap)” by Keiya Mizuna and Naoki Naganuma Feeling down? Pick up “Life Works Itself Out” and treat yourself to a heartwarming combination of cat photos and inspirational quotes. $14.99, Amazon.com

The

™

Gift Guide Features changeable bands!

Collinsville Watch

With adjustable bands that you can easily change, the Collinsville watch ensures that you have a timepiece to match every outfit. $15–$134, Collinsvillewatch.com

Isabelle Grace Jewelry Bezel Gemstone Necklace

This bezel set necklace features a rose quartz stone and a beautiful gold-filled chain that is sure to become a favorite. $88, Isabellegracejewelry.com

Luxury Living

These gifts are designed to satisfy anyone who enjoys the finer things in life. Whether you’re hunting for the perfect piece of jewelry to accent their wardrobe or a tantalizing fragrance to complete their scent profile, one of these gifts is sure to please.

Prada Miniatures Collection

This four-piece gift set includes Prada Candy, Prada Candy L’Eau, Prada Candy Florale and Les Infusions de Prada Iris Cédre. $55.99, Fragrance.com

Handmade Habitat Soy Candles

With scents like aloe and green tea, orange bergamot and lavender eucalyptus, these candles are sure to put you in the right mind for meditation. $28 each, uncommongoods.com

Giorgio Armani Code Profumo

The tonka bean base of this intense and alluring fragrance is accented with a woody scent with notes of cardamom. $122.99, Fragrance.com

wellness360 | nov/dec 2016

Nutrition Healthy Holiday

Don't Gain A Pound This Holiday Season! BY CLAIRE CARLTON, MS, RD, ldin

Each year as the holiday season approaches, people want to know what they can do to avoid holiday weight gain. With the days getting much shorter and the to-do lists getting longer, it can be difficult to manage staying on top of healthy eating regimens and exercise routines. Despite what you may think, it is possible to enjoy yourself without gaining weight. Read on for tips on how you can come out ahead on Jan. 1!

1. » Avoid fasting in preparation for a

party. I see this all the time! People go all day without eating so they can “splurge” once they hit the party. This behavior leads to excessive thoughts about food. When we skip meals we become ravenous and blood sugar levels drop. Fasting can lead to overeating and an upset stomach when you finally give yourself permission to eat. Instead, eat regular meals throughout the day to control hunger so you can enjoy yourself at the party and make smart decisions when it comes to food and drink!

2. » Through the hustle and bustle of the

holiday season, it can be difficult to stay on track with health routines. Between shopping, traveling, entertaining visitors and attending holiday parties, it’s easy to throw in the towel with eating well. To stay on course, ensure you are fueling your body consistently throughout the day; meals should include protein, carbohydrates, healthy fats and vegetables. When you’re running around town, pack portable snacks such as nuts, fruit, peanut butter, carrot sticks with hummus, boiled eggs and yogurt. Keep a lunch box or cooler in the car for perishable foods. Between errands, nosh on your snacks to keep energy levels stable.

wellness360 | nov/dec 2016

3. » Savor your favorite seasonal treats.

Staying healthy isn’t about never indulging in your favorite foods. Think about what makes those foods so special. Is it grandma’s recipe? Do you only get to eat it a few times per year? Consider the seasonal foods you enjoy most and stick to those. For example, choose homemade peppermint bark over a handful of red and green M&M’S. You can have M&M’S all year long; the only difference is the festive color! When you choose your favorites, make sure you savor each bite, really paying attention to the flavors and texture. This increases satisfaction and you’re more likely to feel content with a smaller serving size.

4. »

It’s no secret that the holidays bring stress and chaos. Exercise is key to keeping stress and anxiety under control so you can enjoy the season. Take a few minutes to look at your calendar at the beginning of each week and schedule a few exercise sessions. Putting it on the books makes it a priority, and you are more likely to stick with it. Take advantage of the cooler weather and get outside for a power walk, bike ride or hike.

5. » Enjoy the present moment. It’s so

easy to worry about the future as the to-do list fills up and to become frantic about how you will get every task checked off the list. Instead of worrying about the future, practice staying in the present moment and enjoy each minute. Do what you can in the

time you have and know that it’s impossible to be perfect! Staying present helps us to stay mindful in all areas of life, including food and eating. Being present can reduce stress eating and mindless munching. When we are constantly worried, we miss out on the special moments the holiday season has to offer, like decorating the tree, listening to festive music, hanging lights and spending time with loved ones.

[

BREAKDOWN FYI NUTRITION OF HOLIDAY FAVORITES CANDIED SWEET POTATOES ¾ cup 365 calories

MASHED POTATOES 1 cup 240 calories

PECAN PIE 1 slice of 8-inch pie 503 calories PUMPKIN PIE 1 slice of 8-inch pie 316 calories

TURKEY 4 ounces 233 calories

]

EGGNOG 8 ounces 343 calories

STUFFING ½ cup 177 calories

GLAZED HAM 3 ounces 360 calories

POTATO LATKES 3 ounces 319 calories

TURKEY GRAVY ½ cup 250 calories

CRANBERRY SAUCE ½ cup 210 calories

wellness360 | nov/dec 2016

Nutrition

Vitality Through Vinegar: Top Health Benefits of Vinegar BY DANIELLE PASTULA

Does your face pucker when you read the word “vinegar”? Or do you find yourself dreaming of a velvety and sweet balsamic reduction on mozzarella and tomatoes? No matter which camp you fall into, vinegar is an excellent pantry addition. There are plenty of ways you can learn to love it even if you’re apprehensive.

BALSAMIC VINEGAR

Oftentimes, the balsamic vinegar you see in grocery stores is colored wine vinegar, so be sure to read the ingredients list and look for grape must, aged grape must, mosto d’uva or DOC. True balsamic vinegar can be pricey, but the taste and benefits are worth it.

or simply adding a few teaspoons to water. If you’re not big on the straight shooter taste, adding ACV to sparkling water, into a salad dressing mix, or into smoothies are other simple ways to reap the benefits. help control blood pressure. It also has anti-infective properties that can boost the immune system.

Benefits: Balsamic is low in calories, contains polyphenols that help to stabilize cholesterol levels and has immune-boosting antioxidants. Popular uses: Use it as a salad dressing, drizzled on fruit like strawberries or watermelon, or as a dressing for braised meats and vegetables.

APPLE CIDER VINEGAR (ACV)

Apple cider vinegar is the one often touted as an out-of-this-world health elixir, and while not everything you read about it is confirmed, there are plenty of proven health benefits.

Popular uses: A common way for many to take apple cider vinegar is by mixing it with honey and cayenne as a daily “shot” of health

wellness360 | nov/dec 2016

“

A common way for many to take apple cider vinegar is by mixing it with honey and cayenne as a daily “shot” of health or simply adding a few teaspoons to water.

”

DISTILLED WHITE VINEGAR

White vinegar comes from the fermentation of distilled alcohol that results in 5–8 percent acetic acid, also known as distilled white vinegar. Benefits: The acetic acid in white vinegar can reduce blood sugar spikes when taken with high-carbohydrate foods and

RED WINE VINEGAR

Red wine vinegar is exactly what it sounds like. It is red wine that has been fermented, which classifies it as a vinegar. Benefits: Like the other aforementioned vinegars, red wine vinegar is low in calories and doesn’t contain cholesterol. However, unlike the others, red wine vinegar does contain trace amounts of key nutrients such as potassium and vitamin C. Popular uses: Red vinegar is often used in marinades for meats and fish, dressings for salads and vegetables, and also splashed over grilled fruit as an accompaniment.

Benefits: ACV contains pectin, which can help soothe intestinal spasms that cause upset stomachs, as well as acetic acid, which can suppress your appetite, increase your metabolism and reduce water retention. Additionally, ACV contains potassium and enzymes that aid in boosting your energy levels.

Popular uses: Distilled white vinegar has a harsher flavor than any of the other vinegars, which makes it less appealing for everyday consumption, although some people do mix it into their water. In Thai and Vietnamese cuisine white vinegar is commonly used in marinades, sauces and to pickle vegetables.

IN THE KITCHEN TANGY VINAIGRETTE DRESSING

RED WINE VINEGAR STEAK MARINADE

GET GOING GREEN SMOOTHIE

1/4 cup balsamic vinegar 1 tablespoon chopped garlic 1/2 teaspoon salt 1/2 teaspoon freshly ground black pepper 3/4 cup olive oil

1⁄4 cup red wine vinegar 2 tablespoons vegetable oil 1 tablespoon Dijon mustard 1 garlic clove, minced 1⁄2 teaspoon dried Italian seasoning 1⁄8 teaspoon fresh coarse ground black pepper

1/2 an apple, chopped 1/2 a ripe pear, chopped 1 medium cucumber, chopped 3/4 cup kale, chopped Juice of 1/2 a lemon (seeds removed) 1/2 an avocado 2 tablespoons ACV

Combine all ingredients and mix together.

Blend all ingredients together and enjoy!

Mix all ingredients together and add to your favorite salad.

wellness360 | nov/dec 2016

Nutrition

The Bell of the Ball by NICOLE IRVING

It really doesn’t matter how you prepare and eat them. Stuffed, chopped, diced or sauteed, the bell pepper is as versatile as plain yogurt. You can add it to a salad, top a pizza with it (a personal favorite!), stuff it with all kinds of goodies or eat it plain with hummus. Again, how can you go wrong? And, with its nutritional content and low calorie count, this gem of the garden is a winner all year round! The bell pepper can thank its round, bell-like appearance for its name. These peppers are not as hot as their brothers and sisters in the Capsicum annuum species of plants — chili, cayenne and jalapeño peppers. According Whfoods.org, the reason that bell peppers are not as hot as other varieties is because they have very low levels of capsaicin, which is the substance found in peppers that dictates their spice levels. In fact, on the Scoville heat scale bell peppers are rated as a 0. You might not know it, but the truth is that bell peppers come in a variety of colors — red, green, yellow, orange, purple, brown and even black. Bell peppers boast different flavors depending on their color. Whfoods.org lists the purple and green varieties as having a bitter flavor, whereas the red, orange and yellow peppers are considered sweeter. Nutritionally, bell peppers are an excellent source of vitamin A, B6, C and folate. In addition, it contains essential minerals such as iron, copper and zinc. With only 30 calories per serving, the bell pepper fits perfectly as a complement to any healthy and well-balanced plate. So, how do you purchase the perfect pepper (try saying that 10 times fast!)? The bell pepper is relatively common in grocery stores and farmers markets, so finding the perfect one won’t be a problem. When choosing a pepper, pick one that is firm to the touch, bright in color and that feels relatively heavy compared to the size. Once you have your prized pick, take it home and whip up something fresh! You won’t be disappointed!

wellness360 | nov/dec 2016

Nutrition

Got Calcium? BY TARYN TACHER

You heard it all of the time when you were growing up, and now you are passing along the message to your own kids — drinking milk will make you grow tall and strong. But this rich and creamy white liquid is far more than a cereal topper or a chocolate chip cookie dunking station. That is because milk contains calcium — an essential nutrient that contributes to our bone health. Calcium helps our muscles contract, our blood clot and our nerves send important messages, but the vast majority of calcium in our bodies is present in our bones and teeth.

per day for children 4–8 years old and 1,300 milligrams per day for children 9–18 years old. Adult men and women should be ingesting 1,000 milligrams per day, and it’s recommended that adult women over 51 digest 1,200 milligrams daily. All adults over 70 years of age should have 1,200 milligrams of calcium each day.

“Throughout life, there are a lot of stressors that our structure must endure, and calcium plays a key role in that structure,” Stephanie Wilson, director of sports nutrition at the University Athletic Association Inc., said. “The equivalent would be wanting a house structure to be very strong to withstand winds and the day-today impact without collapsing.” You do not have to drink milk to nourish your body with calcium, but dairy is the best source of this important nutrient. “Calcium is most absorbed from dairy, which contains other nutrients that are key for bone health,” Wilson said. “These nutrients must be taken with calcium for calcium to function properly.” If dietary restrictions prevent you from consuming dairy, other calcium-rich foods include green vegetables like spinach, kale, broccoli and collard greens, edamame, white beans, figs, oranges, almonds, tofu and salmon. If you are concerned that your body is not receiving a sufficient amount of calcium, you can take calcium supplements in the form of pills, chews or liquids. According to Wilson, the recommended dietary allowance (RDA) is 1,000 milligrams

1,200 milligrams

All adults over 70 years of age should have 1,200 milligrams of calcium each day.

As we grow up, our bones absorb calcium, which makes them stronger and denser. Our bodies acquire 45 percent of their skeletal mass from ages 9–18. When we are in our late 20s, our bones reach their peak bone mass. From this point forward, our older bone breaks down at a faster rate than our new bone forms, so it is crucial that we continue to nourish our bodies with calcium to avoid having brittle bones and developing osteoporosis, osteopenia and frequent bone fractures. And while we should be sure to get our daily dose, it is also important that we do not ingest too much calcium. A surplus of calcium in the body can cause constipation and may even lead to kidney stones in adults. “The biggest challenge is that we can’t see things happening to us each day,” Wilson said. If we are deficient in calcium, it isn’t until something terrible happens that long term, low calcium intake takes its toll.” So, make sure you are providing your body with the calcium it needs. You are never too old for a milk mustache.

wellness360 | nov/dec 2016

I just love to create things that make people happy, from scratch.

JAMES BATES

FROM ATHLETE BY NICOLE IRVING | PHOTOS BY SINCERELY GONE PHOTOGRAPHY

wellness360 | nov/dec 2016

hen you have spent the majority of your youth on the football field, the thought of venturing out into a new field can be somewhat of a daunting move, but James Bates did just that. From athlete to artist, he has traded in his arsenal of plays and jerseys for a paintbrush and canvas, all along being true to his inner passions and finding new success along the way. We recently met up with the local celebrity at his home in Gainesville for a photo shoot. A colorful metal rooster met us first at the gate, and within moments, Mr. James Bates himself let us in. He politely greeted us and welcomed us to help ourselves to his studio for our photos as he finished up a conference call, one of many he has to take to prepare for his broadcasting job. We hopped out of the car and I tiptoed my way along the decorative stone pathway, careful not to sink my heels into the soft ground, up to his art studio, which sits behind his 1970s butter-yellow home that he shares with his wife, Tina, and their

three children, Jake, 18, Talia, 15, and Georgia, 13. Complete with a concrete picnic table and sparkling pool, the home is lined with original artwork by none other than Bates himself. As I entered his studio, I wondered if I had accidently taken the wrong path. Itâ&#x20AC;&#x2122;s a barn, however the exterior is not the classic red painted slats, but instead lined with license plates, which he later told us were purchased from a boy's ranch in Nebraska. I made my way to the back of the barn, and I realized that I was, in fact, in the right place. There were brushes, paint cans and almost finished canvasses all around. There were no art books, professional paint swatches or even a smock lying around. Instead there were chickens, a friendly rooster and a blooming banana tree outside the window. His studio was adorned with an eclectic collection of Gator sports paraphernalia, other random collectibles and every so often, I caught a glimpse of his childrenâ&#x20AC;&#x2122;s presence, as their own artwork and portraits were displayed one the walls.

TO ARTIST

wellness360 | nov/dec 2016

I always ask for the buyers of my art to send me a picture of the piece in its new home. I think that some people think that I am joking, but I’m very serious about that! I love to see where it goes. Bates joined us and he settled right into the studio, which engulfed him like a warm hug. Large and small pieces of his creation were sprawled in corners, nooks and cubbies. You could see where his creative mind had been at work, yet it never strayed too far from his roots as a football star — the main theme of his folktale pieces. Steve Spurrier, Tim Tebow, Michael Phelps and others find themselves as the inspiration for Bates’ pieces. His mediums include acrylics, house paint, canvas, wood and even old barn tin roofs. But, he has also been known to dive into a dumpster or two to find the perfect tossed piece of metal. That is how the barn studio came to be. “I always got in trouble, in our last house. All of my paints and dumpster diving finds were not ideal with our small garage [so] the barn is perfect! The chickens remind me of places like Laie, Hawaii, Key West and Costa Rica — some of my favorite places. Plus if I’m tied up in the barn and a kid needs a ride home, we always have half a dozen eggs to run out to the curb as a thank you!” Today, Bates paints and talks about football more than he plays. As a sports broadcaster, Bates’ painting time shares the stage with his television career, which has won him three regional Emmy awards. “I was an All-SEC linebacker and co-captain of the 1996 National Championship team and part of four SEC

wellness360 | nov/dec 2016

Championships. Naturally, I just slid right into broadcasting (football at first) shortly after graduation,” said Bates. Talking and painting about football seem to be a perfect fit for Bates, who comes from a strong football family. However, unlike his brother and father, Bates found a different route to stay connected to the game. “My father and brother were both football coaches (both were in college and the NFL). They were what you would call ‘students of the game’ really into the Xs and the Os. I wasn’t really wired like that. I love the human-interest side of football. I love football for the people and the traditions and the stories. I love to listen to those stories. I love to tell stories, I love football and I love to paint … it all just kind of fits together with my football folk art pieces.” As our cameras snapped photos of the former linebacker in his element, we couldn’t help but notice the pride he has in his paintings. He arranged each one so that they were placed at just the right angle for each photo. Just like a museum docent who maneuvers Picasso and Renoir, Bates slowly adjusted each canvas with a gentle ease. His love of painting is obvious. “I just love to create things that make people happy, from scratch. It is so exciting to see people like my art. I put a lot of myself into all of my art and when somebody decides that something that I created would make them happy or would

FROM LEFT: 1) The rooster that hangs out right outside Bates' studio . 2) Bates with his first painting, done as a gift for his wife. The scene captures the spot where he proposed, the Little Pigeon River in Gatlinburg, Tennessee. OPPOSITE PAGE: Bates stands outside his license-plate covered workspace.

make their home a better place, [it] is such a cool feeling to me,” said Bates. “I always ask for the buyers of my art to send me a picture of the piece in its new home. I think that some people think that I am joking, but I’m very serious about that! I love to see where it goes.” After our photos were over, Bates welcomed us into his home. Again, tiptoeing down the creative pathway, I couldn’t help but to stand in awe of his outdoor pieces. The large urban works of art are painted on metal and sealed to withstand the Florida elements. As we

entered, we saw some of his most prized pieces, including the larger than life piece of Michael Phelps. It is fitting that this piece resides in his home, as his wife, Tina, is the head coach of the Buchholz High School swimming team and was named the Girls’ Swimming Coach of the Year by the National High School Coaches Association for 2016. In the last 10 years, Bates’ painting career has blossomed. His first piece, a gift for his wife, captured the spot where he proposed, the Little Pigeon River in Gatlinburg, Tennessee.

BELOW: The original painting of Sister Hazel that has since made its way to the House of Blues in Orlando, where it will be on display in their concert hall for the next three years.

That piece hangs proudly in his home office. Above, one of his Emmy awards stands guard on a shelf. Today, Bates also takes on commissioned work. Currently, he is working on seven pieces. “It makes me so proud that people trust me with gifts for friends and family or for their home. It is really hard to say ‘no’ when somebody asks me to create something for them,” said Bates. The former football player turned artist has found his balance. Making people happy is what keeps him motivated and inspires him to keep painting. He credits Tina for the reason he has pursued art. “She has always believed in me and let me be me,” he said. So, what is next for Bates? He’ll be adding the title “teacher” to his repertoire this spring at UF with a course on Play by Play/ On Air Talent. As if that wasn’t enough, he is working on a new documentary series with his production company, b8sy productions, entitled “Head Ball Coach Stories,” a collection of stories on Coach Steve Spurrier. So, how does this father, husband, sportscaster and artist balance all his many roles?

“My work and my painting IS MY BALANCE. When my television work and my travel get hectic, I HAVE to paint. It is so therapeutic to me and even with commissioned paintings, I never see them as work,” said Bates. As we wrapped up our tour of the Bates home, we were officially converted to lifelong fans of his work. Shameless, we had him pose for photos with his us, his new fans. We aren’t ones to give up the opportunity to get our own photos with a local and national celebrity! With true pride, he posed us for the picture in front of an art piece of Gainesville’s own Sister Hazel. Shortly after our visit, the House of Blues in Orlando announced that the painting would be on display for the next three years in their concert hall. A true renaissance man, Bates captured the hearts of many as a star college athlete. Today, his talent off the field continues to capture the hearts of those he has touched with his paintings.

For an in depth look at Bates’ art, visit his website at

B8sypaint.com.

wellness360 | nov/dec 2016

Lifestyle

Anatomy of a Bar Cart

How and what you stock your bar cart with is a matter of personal preference. As long as you have the base — the bar cart — you can adorn it with all different fixings!

BY NICOLE IRVING | PHOTO BY ALLISON RABER

Keep a bowl of fresh fruit handy for garnishes or a splash of flavor!

“Tequila Mockingbird: Cocktails with a Literary Twist” by Tim Federle $15, Amazon.com

Marble and Gold Barware Tool Set $29.99, Target

Metal, Wood and Leather Bar Cart $129, Target

If you don’t intend to share, don’t put it out. There’s nothing worse than having “giver’s remorse” on a favorite and hard to find scotch!

Dinner party? Up the stakes with your higher end spirits for an elegant treat, and place a bottle of Champagne on ice.

Poker night? Include a smooth bourbon, whiskey and scotch to share around the table. If hosting ladies night, you may prefer to have flavored vodkas, sweet mixers and a bottle of your favorite rosé chilling.

Hosting a game day party? No problem! Mix it up with vodka, tequila, whiskey and bourbon. You may also want to incorporate a fun mix of beer and ciders.

wellness360 | nov/dec 2016

Lifestyle Ready, Set, Volunteer

Your 360° Guide to Volunteering in Alachua County BY NICOLE GERMANY

Giving back to the community is a task we sometimes tend to overlook, but in order to thrive we must continue to unite and ensure our community always stays whole. Throughout Alachua County, volunteers consistently work hard to make our city shine, and without their generosity and time we would surely crumble. With so many places in need of a helping hand, why not give back and continue to make our community great?

GAINESVILLE LOCAL CHAPTERS

North Central Florida YMCA

(352) 378-9079 Stfrancishousegnv.org

Ronald McDonald House Charities of North Central Florida

St. Francis House

At the St. Francis House volunteers assist in everything from warmly greeting clients to preparing and serving food. Interested volunteers should apply online.

Salvation Army

(352) 376-1743 Salvationarmyflorida.org

Alachua Habitat for Humanity (352) 378-4663 Alachuahabitat.org

Red Cross

(352) 376-4669 Redcross.org

March of Dimes (352) 378-9522 Marchofdimes.org

(352) 224-1660 Lifesouth.org

American Cancer Society (352) 376-6866 Cancer.org

wellness360 | nov/dec 2016

(352) 374-4404 Rmhcncf.org

Special Olympics Florida (352) 340-7945 Specialolympicsflorida.org

The Junior League of Gainesville, FL (352) 376-3805 Gainesvillejrleague.org Bread of the Mighty Food Bank (352) 336-0839 Breadofthemighty.org

Alachua County Crisis Center

(352) 264-6789 Alachuacounty.us/Depts/CSS/CrisisCenter/Pages/CrisisCenter.aspx

Alachua County Extension Service 4-H (352) 955-2402 Alachua.ifas.ufl.edu

Boys & Girls Club

(352) 372-5342 Myboysandgirlsclub.com

Gigi’s Playhouse (352) 224-5722 Gigisplayhouse.org

Operation Christmas Child (352) 281-6584 Samaritanspurse.org

Every November volunteers across the world turn empty shoeboxes into something more. Operation Christmas Child is a project run by Samaritan’s Purse that collects and distributes shoeboxes filled with small gifts to children in need around the world. This year, national collection week is Nov. 14–21, 2016 and volunteers are needed at the Church of the Nazarene in Gainesville to help pack and donate gifts.

Friends Across the Ages (352) 491-3127 Acrosstheages.org

The Arc of Alachua County (352) 334-4060 Arcalachua.org

Camp Boggy Creek (352) 483-4200 Boggycreek.org

Girls Place, Inc. (352) 373-4475 Girlsplace.net

At Girls Place, dedicated volunteers help girls blossom into strong, self sufficient women. Volunteers assist in everything from tutoring and homework, to repainting classrooms and creating flower boxes.

Guardian Ad Litem (352) 548-3823 Gal.alachua.fl.us

Helping Hands Clinic (352) 519-5542 Hhgnv.org

Kids Count

(352) 244-9723 Kidscountalachuacounty.org

LifeSouth Community Blood Center

(352) 374-9622 Ncfymca.org

CHILDREN & FAMILY

Operation Shoebox

(352) 307-6723 Operationshoebox.com

Peaceful Paths

(352) 377-5690 Peacefulpaths.org

Sebastian Ferrero Foundation (352) 333-2579 Sebastianferrero.org

Eldercare Services of Alachua County (352) 265-9040 Eldercare.ufhealth.org

Family Promise of Gainesville (352) 378-2030 Familypromisegvl.org

Retirement Home for Horses, INC. at Mill Creek (386) 462-1001 Millcreekfarm.org

With 335 acres of lush, green landscape, volunteers are the backbone of this farm. Volunteers have a variety of things they can choose to help with including grooming, maintaining landscapes or helping to keep the farm tidy. The farm is also open to the public every Saturday from 11 a.m. – 3 p.m. and the horses love when you bring them carrots!

Haile’s Angels Pet Rescue (352) 505-0302 Hailesangels.org

Puppy Hill Farm Animal Rescue (352) 478-1444 Puppyhillfarm.com

Operation Catnip

ANIMALS

(352) 380-0940 Ocgainesville.org

Jungle Friends Primate Sanctuary

Miracles of Hope

(386) 462-7779 Junglefriends.org

Two Tails Ranch

(352) 528-6585 Allaboutelephants.com

Alachua County Humane Society (352) 373-5855 Alachuahumane.org

(904) 891-8861 Facebook.com/miraclesofhope

At Guardian Angels, medical service dogs are trained to help minimize the challenges associated with severe disabilities. Volunteers help with everything from calling for donations to maintaining the facility. Foster families are also a helpful way to make a difference. They make it possible for those in need to get dogs without delay.

Current Problems (352) 215-7554 Currentproblems.org

MUSEUMS & ARTS

Hippodrome State Theatre (352) 375-4477 Thehipp.org

Florida Museum of Natural History (352) 846-2000 Flmnh.ufl.edu Hoggetowne Medieval Faire (352) 393-8536 Hoggetownefaire.com

Downtown Festival & Art Show (352) 393-8536 Gainesvilledowntownartfest.org

Greateralachuatrailkeepers.org

Harn Museum

Greater Alachua Trail Keepers Keep Alachua County Beautiful (352) 371-9444 Kacb.org

Florida Trail Association

(352) 425-1981 Medicalservicedogs.org

(352) 334-5067 Cityofgainesville.org

OUTDOORS

Grab a water bottle and a hat and help Alachua County stay beautiful. Volunteers support the surrounding Gainesville area by picking up litter, planting landscapes and painting. Supplies are all provided, and individuals looking to help with upcoming events can stop by and apply or apply online.

Guardian Angels Medical Service Dogs, Inc.

City of Gainesville Parks, Recreation & Cultural Affairs

(352) 378-8823 Floridatrail.org

Kanapaha Botanical Gardens (352) 372-4981 Kanapaha.org

Florida Springs Institute (386) 454-2427 Floridaspringsinstitute.org

(352) 392-9826 Harn.ufl.edu

Gainesville Community Playhouse (352) 376-4949 Gcplayhouse.org

One of the unique things about the Gainesville Community Playhouse is that it’s run completely by volunteers. Every actor, greeter and usher you see consistently devotes his or her time to making sure every show goes on without a hiccup.

Cade Museum

(352) 371-8001 Cademuseum.org

Alachua County Library District (352) 334-3943 Aclib.us

Each organization has its own volunteer guidelines. please contact each for more info on how to get involved. wellness360 | nov/dec 2016

Style + Gear

Finding Your Perfect Gym Bag by EDWIN EXAUS

As the old saying goes, “When you look good, you feel good.” Although this mainly hints at confidence and self-esteem, it can apply to your gym gear as well. The gym is an integral part of any fitness journey, so carrying your workout gear in a torn drawstring bag just won’t do. When purchasing your next workout bag, aim for something practical and modern with space enough to hold all of your essentials.

Under Armour, Storm Undeniable II Backpack, $69.99, Underarmour.com

Under Armour’s Storm Undeniable II Backpack is the ultimate one-size fits all backpack that will keep your items dry and secure. With inner and outer pockets for clothing and snacks, there is nothing this bag can’t hold on your next trip to the gym.

wellness360 | nov/dec 2016

For the fitness junky that lives for workouts outside of the gym, a durable duffel with multiple pockets for water bottles, athletic trainers and compression socks is the best choice.

Herschel Supply, Sparwood Duffle, $79.99, Herschelsupply.com

Sleek and contemporary, a solid-colored barrel bag is the picture-perfect choice for the low-key gym goer.

PHOTOS COURTESY OF MANUFACTURER.

The North Face, Flyweight Duffel, $55, Thenorthface.com

Thirty percent lighter than an average duffel bag with removable shoulder straps, this North Face bag is ideal for anyone who is light on their feet and enjoys a good transition bag.

L.L.Bean, Adventure Duffle Heather (medium), $49.95, Llbean.com

Nike, Gym Club, $35, Nike.com

Stick to a traditional training bag with a tough exterior if you want to avoid wear and tear. The bold and vibrant color is sure to get you pumped and motivated.

What’s in Your Bag? You wouldn’t leave home without your wallet, and you definitely shouldn’t leave home without these in your gym bag. Ideally, your workout bag should act as your second purse or everyday bag. Here are some items that you should always be sure to have with you before heading off to work out.

Water + Deodorant

Lululemon, All Day Duffel (HEAT), $158,

It may sound obvious, but you’d be surprised at how many people leave these key items at home and pay inflated prices at the gym to stay hydrated and fresh. Avoid the hassle and throw them in your bag before dashing out of the door.

Shop.lululemon.com Invest in a quality bag that can carry all of your items and more — even your yoga mat. The All Day Duffel has a separate compartment for your stinky kicks, so they no longer have to be mixed in with the rest of your gym gear. Use the handles to tote it around or wear it as a crossbody by connecting the stowable strap.

Armband with headphones Maximize your workout by remaining focused. Invest in an armband in which to place your phone or music player and eliminate the constant charade of changing songs or feeling obligated to respond to a text message. Edwin Extra: Wireless headphones are highly recommended for workouts that require constant movement.

Towel Wipe the sweat off after an intense workout and leave feeling fresh.

Fresh pair of socks Gap, Quilted Backpack,

$49.95, Gap.com

A twist on the conventional duffel bag, a backpack is a nice alternative, especially if you’re commuting. With enough space for your laptop, leaving the office and heading straight to the gym will no longer be a problem.

Keep a spare hidden in your bag to slip on after a long workout. You’ll avoid having smelly feet and your sneakers will thank you.

Nutrition bar Snack on a protein bar to boost your energy and regulate the appetite you just worked up. Stick to an option that is low in fat and sugars.

wellness360 | nov/dec 2016

America’s Best Idea: A Guide to Florida’s National Parks by colleen mctiernan

This year marks 100 years that the National Park Service has been preserving the most beautiful and historically significant tracts of land in our country. The NPS does more than just preserve our national parks (of which there are 58); they also protect national preserves, seashores, memorials, monuments and battlefields, to name a few. Take advantage of “America’s best idea” and immerse yourself in the natural beauty our state!

Castillo de San Marcos National Monument

wellness360 | nov/dec 2016

NATIONAL PARKS

Biscayne National Park

Take a trip down to the northern Florida Keys to see the longest stretch of mangrove forest on the east coast. Kayak the shallow bay or take a dip into the water to snorkel along one of the most extensive coral reefs in the world.

seaplane. Explore historic Fort Jefferson on Garden Key, or take advantage of the park’s crystal clear open waters and snorkel around the park’s coral and seagrass communities. If you’re a certified diver, be sure to check out the park’s many dive sites, including the popular wreck known as the Windjammer.

Entrance Fee: Free!

Entrance Fee: $10 per visitor. Children under 16 are free!

Dry Tortugas National Park

Everglades National Park

Almost 70 miles west of Key West, this 100-square mile park is only accessible by boat or

Spanning across 1.5 million acres, the Everglades features a wide variety of ecosystems,

including tropical hammocks, coastal lowlands and marl prairies. Although airboats are prohibited in most of the park, there is a section in the northern part of the park where guests can take an airboat tour.

Entrance Fee: $25 per vehicle NATIONAL MONUMENTS

Castillo de San Marcos National Monument

If you’re taking a trip to St. Augustine, be sure to add a visit to the Castillo de San Marcos to your to-do list. The Castillo is

Tip: While the majority of these parks do not charge a fee, there are still a few that do. Plan your visit for Nov. 11 for free entrance to all national parks! quality sunbathing. If a day at the beach isn’t your thing, head over to the Fort Barrancas Area at the Pensacola Naval Air Station to view three historic forts.

Entrance Fee: $15 per car or $7 per person. Canaveral National Seashore

the oldest masonry fortress in the U.S. and only one of two forts in the world built out of the semirare coquina. As you explore the fort, keep an eye out for re-enactors giving presentations on historical weapons!

Entrance Fee: $10 per visitor. Children under 16 are free! Fort Matanzas National Monument

Also located in St. Augustine, Fort Matanzas is the second of only two forts in the world built from coquina. Built to guard the southern mouth of the Matanzas River, visitors have to take a ferry from the visitor center to tour this Spanish fort.

Entrance Fee: Free! *Parts of Fort Matanzas are currently closed due to the effects of Hurricane Matthew.

Everglades National Park

NATIONAL MEMORIALS

Please check with the National Park Service for opening dates before planning your visit. NATIONAL SEASHORES

Canaveral National Seashore

Get in touch with nature on the undeveloped beaches of the Canaveral National Seashore. Take a boat out to Mosquito Lagoon for a chance to see sea turtles and manatees, or if you prefer to remain on land, try walking through dense coastal hammock on the Castle Windy trail.

Entrance Fee: $5 per car or $1 per person. Gulf Islands National Seashore Pack your bathing suits and sunscreen and head off to some of the most beautiful beaches in Florida! Be sure to check out the Perdido Key Area and the Santa Rosa Day Use Area for some

Fort Matanzas National Monument

Fort Caroline National Memorial

Located inside Timucuan Preserve, Fort Caroline was one of the first French colonies in the U.S. Although the fort itself was sacked by Spanish troops, the Fort Caroline National Memorial recognizes the brief French presence in Jacksonville and serves double duty as the Timucuan Preserve visitor center.

Entrance Fee: As part of the Timucuan Preserve, Fort Caroline National Memorial is free to the public. De Soto National Memorial

The De Soto National Memorial commemorates the landing of Hernando De Soto in the Tampa Bay area. De Soto and his men are credited with the first organized exploration of the southern U.S. Explore the park’s historic waterways on a ranger-led kayak tour or visit Camp Uzita, a living history

camp featuring weapons and craft demonstrations.

Entrance Fee: Free! PRESERVES

Timucuan Ecological/Historic Preserve

The Timucuan Preserve is a coastal wetland featuring dunes, salt marshes and hardwood hammocks. The preserve is home to the Kingsley Plantation, the oldest surviving plantation house in Florida, which you can tour on weekends. If you’re interested in birdwatching, be sure to visit Cedar Point, home to over 200 species of birds.

Entrance Fee: Free! Big Cypress National Preserve

Located about 45 miles west of Miami, Big Cypress features 729,000 acres of swamp in contrast to the hustle and bustle of the city. Canoe or kayak through the freshwater creeks and rivers or hike along designated trails. If you’re looking to learn more about the area, head on out to Big Cypress on Dec. 3 for the Swamp Heritage Festival, an annual family-friendly event.

Entrance Fee: Free!

Big Cypress National Preserve

wellness360 | nov/dec 2016

Ask the Expert

Ask the Liver Specialist by brittany gannon, MSN, ARNP

Brittany Gannon is a board-certified adultgeriatric nurse practitioner who graduated from the University of Florida with her Bachelor of Science in nursing (BSN), followed by her Master of Science in nursing (MSN).

How can I maintain a healthy liver? 1. Maintain a healthy diet (lean

What does my liver do?

Your liver is an amazing organ! It has multiple functions including 1) metabolism, which is the breakdown of nutrients and molecules and the build up of nutrients and molecules; 2) the storage of nutrients that are used for energy, including carbohydrates and fats in three different ways (glycogen, lipoprotein and triglycerides); 3) protein synthesis, including an essential protein albumin; 4) detoxification â&#x20AC;&#x201D; toxins are modified so that they do not harm your body; and 5) bile production, which is needed for the absorption of fats ingested from our foods that is secreted into our small intestine.

What foods are good for the liver?

Black coffee, black coffee, black coffee! Though any coffee is suitable, black coffee is preferred in order to eliminate unnecessary cream and sugar additives. It has beneficial, protective effects on fatty liver disease. There are increasing rates of individuals being diagnosed with fatty liver disease. Risk factors for fatty liver disease include your genetic predisposition, frequent alcohol consumption, and other metabolic diseases including central obesity, diabetes and high cholesterol.

There is a lot of research concerning foods good for your liver, some of which include turmeric, green tea, foods rich in omega-3 fatty acids (walnuts, avocadoes, fish oil and chia seeds), foods high in vitamin C (fresh fruits like oranges, apples and grapefruit), vegetables (broccoli, spinach, kale, carrots, beets and cabbage), and lean proteins (chicken, fish and legumes). The goal is to ensure a well-balanced diet, and a general rule of thumb is to always make a colorful plate! If youâ&#x20AC;&#x2122;d like more information, consulting with a nutritionist may be helpful. Note: If you have any cardiac disease, please speak with your health care provider regarding recommendations for coffee consumption.

How much alcohol drinking can affect your liver?

Alcohol, made up of ethyl alcohol or ethanol, is found in beer, wine and liquor. After consumption and absorption by your intestines, alcohol is directly metabolized by your liver enzymes. It is true that certain characteristics including age, gender, race/ ethnic background, physical condition (weight, fitness level, additional co-morbidities), amount of food consumed prior to drinking, use of additional prescribed and non-prescribed drugs, and how quickly the alcohol is

Heavy drinking is defined as consuming 15 or more alcoholic drinks per week for men and eight or more drinks per week for women. 46

wellness360 | nov/dec 2016

proteins, complex carbohydrates, vegetables and fruits) and reduce or eliminate processed (meaning packaged) foods, trans fats and foods with a high sugar content.

Abstain from heavy alcohol consumption.

Do not exceed the recommended adult dose (> age 12 and above 50 kilograms) of Tylenol (acetaminophen). Tylenol can be toxic to the liver in high doses, so < 4000 mg/day of immediate release tablets is preferred.

Discuss newly prescribed medications that may be metabolized by the liver and have the potential of hepatotoxic (harmful to the liver) effects with your doctor.

Maintain an exercise routine with 30â&#x20AC;&#x201C;60 minutes of mild- to moderateintensity exercise, including cardio, at least three times per week.

Strive to reduce central or abdominal obesity. The goal for your abdominal circumference (measurement in inches with a tape measure around your waist at the level of your belly button) is < 40 inches in men and < 35 inches in women. Note: Please look at the bottle or formulary of Tylenol you use for appropriate dosage consumption, route of use, timing of medication and so forth.

consumed may influence how an individual reacts. In short, everyone is different! In general, women have a lower threshold for alcohol consumption than men. Also, it’s important to note that it’s not what you drink, it’s how much you drink! According to the Centers for Disease Control and Prevention (CDC) one 12-ounce beer is equivalent to one 5-ounce glass of wine or 1.5-ounce shot of liquor. In regard to your liver’s health, heavy drinking is not advised. Heavy drinking is defined as consuming 15 or more alcoholic drinks per week for men and eight or more drinks per week for women. Binge drinking is also not advised. Binge drinking is defined as consuming four or more drinks for women and five or more drinks for men over a short period, during one occasion. Thus, how much you drink is directly related to the intensity of the effect of the alcohol on your body. Chronic, heavy alcohol consumption may damage your liver and lead to advance liver disease, also known as cirrhosis. For more information on alcohol consumption and its impact, visit Cdc.gov/alcohol.

Is it true that light-colored bowel movements mean my liver is sick?

Light-colored bowel movements, often described as clay-colored, may be a sign that your liver is sick. Poop gets its brown color from a component called bilirubin, which is made by the liver and secreted into the intestines. If you have persistent yellow stools, you should speak with your doctor for further evaluation and management.

What are some signs my liver might be sick?

Typical signs that your liver is sick may include non-specific

Can you survive any amount of time when your liver is sick?

It depends on what is causing your liver to be sick, like viral hepatitis (hepatitis A, B or C) or autoimmune liver disease (in other words, your immune system, which normally works to fight infections, begins inappropriately attacking yourself — in this case, your liver). If you are diagnosed with cirrhosis (late stage of hepatic fibrosis), your prognosis again depends on what has caused damage to your liver, the necessary treatments for your liver disease and how far advanced it is (i.e., cirrhosis with complications or without complications). It is necessary to seek out medical advice with a liver specialist in order to discuss appropriate treatments, screening for hepatocellular carcinoma (cancer of the liver) and further complications to your health that may result from a damaged liver.

symptoms such as fatigue, weight loss, weakness and anorexia, but they vary upon disease severity. Cirrhosis of the liver, for example, may include (but is not limited to) yellowing of the skin and/or eyes (jaundice), upper intestinal bleeding (e.g., throwing up blood and/or black bowel movements), abdominal swelling with fluid (ascites) and swelling of the legs. Often, the white part of your eyes, known as the sclera, will turn yellow before your skin does. If you are of darker complexion, the whites of your eyes are a good place to look. Note: Not all liver disease presents with these signs/symptoms. Some liver diseases may be asymptomatic, thus it is important that you consult with your local health care provider for more information and blood work.

wellness360 | nov/dec 2016

Finance

PROTECT YOURSELF

1. Pay off your card every month to avoid paying interest on your purchases.

2. Do not use your credit cards to supplement your income (thus spending more money than your make.) 3. Prevent identity theft by choosing strong passwords for your online financial accounts and password protecting your mobile devices. 4. When shopping online, DO NOT use your debit card, and only use your credit card on trusted sites.

How to Win the Credit Card Game

5. Regularly monitor your credit report. Legally, you can receive a free copy from each credit reporting agency (Equifax, Experian and TransUnion) each year through Annualcreditreport.com.

BY SELENA GARRISON

First, appropriate use of credit cards can boost your credit score, which can lead to better buying power in the future. When

wellness360 | nov/dec 2016

you use your credit card and pay it off every month, you are building your credit history and improving your credit score. This helps you qualify for loans and save on interest for big purchases in the future, like a car or a house. Second, with identity theft running rampant, using your credit card instead of your debit card can provide you with added security. While both your credit and debit card information can be stolen and used fraudulently, with a credit card no money actually leaves your bank account. That means that you can still pay your bills while waiting for the situation to get sorted out. Using your credit card for booking rental cars and hotel rooms also keeps your bank account from getting hit with big holds that are sometimes placed by these types of businesses.

Lastly, if you are going to use a credit card and you are going to be responsible with it, rewards programs can really benefit you! Many cards have rewards that range from cash back on purchases, gift cards, travel miles, hotel rooms and more. The key to cashing in on these rewards is to always pay off your card at the end of the month so that you aren’t paying interest. If the amount you are paying in interest outweighs the “free” goodies you are receiving, then you are not doing yourself any favors. When playing the credit card game, it is so important to know how to win! Winning means boosting your credit score, protecting your identity and getting all of the perks without paying the interest. Remember, credit cards are not a way to get “free money,” but when you use them correctly, they can definitely benefit your financial life.

We have all heard the dangers of credit card use. You probably have a friend who has an insane amount of credit card debt or you may have even found yourself in that position. There are entire companies whose sole purpose is to help people get out of debt — and they make a lot of money doing so. Inappropriate credit card use can be a slippery slope leading to excessive debt and lots of headaches, but there are several great ways to use credit cards that can really help you in the long run.

wellness360 | nov/dec 2016

Mind Matters

Gratitude: The Secret to Life BY NICOLE GERMANY

Learn to contrast the bad with the good. Learn to accept every situation as it comes. Raining on your day off? Catch up on a good book. Miss the bus? Take a sick day. Forget the main ingredient for your recipe? Order takeout. Every downside has an up.

We are what we repeatedly do. Excellence, then, is not an act, but a habit. For the most part, life isn’t always a box of chocolates. Throughout our time on this Earth, we all go through trials and tribulations that look to erupt our inner happiness. These times make us feel as though nothing is going right, but it is in these trying moments that we must remember to look around and notice all the beautiful things that truly make us blessed. Living each day with a desire to find gratitude in life’s simple creations will give birth to a more vivid and colorful world. By taking a few simple steps in our daily activities, we will not only begin to see improvements in our health, but also our moods will be at an all-time high and our relationships will greatly flourish.

With any task you must learn, habit is key. By creating a routine, you can begin to set goals that will give you the ability to appreciate constant gratitude every day. Start with setting a timeline and work toward consistently following these rules. Keep a notebook by your nightstand. Write down at least two things you’re thankful for. These things can be as small as the sun peaking through your window or the smell of your favorite coffee roasting in the kitchen.

wellness360 | nov/dec 2016

- ARISTOTLE

Make gratitude your mantra. Practice it by smiling at a stranger, writing someone a thank-you card or just recognizing the little things, such as the sound of the birds outside your office window

Fake it till you make it. We’ve all had those days that just don’t seem to get any better. It’s a snowball effect of letdowns; one thing happens and everything that follows doesn’t get much better. These are days that will test us, and they are crucial because in order to cultivate a strong attitude of gratitude, we must maintain the same habits even on the most horrible days. According to a study conducted by Robert Emmons and Michael McCullough, counting your blessings and keeping a daily gratitude journal leads to better sleep, reductions of physical pain, a greater sense of wellbeing and a better ability to handle change. Other research shows that being more grateful can reduce feelings of envy, strengthen our relationships and improve our careers.

Did you know that writing just five minutes a day in a gratitude journal could increase your long-term wellbeing by more than 10 percent? Here are some journals that can help you on your journey toward living a more gracious life. “365 Days of Gratitude: Gratitude Journal for Kids” from Mirabell Publishing “Quieting Your Heart: Gratitude Journal” by Darlene and Madison Schacht “Start Where You Are: A Journal for Self-Exploration” by Meera Lee Patel

“The Five-Minute Journal” from Intelligent Change $22.95, Intelligentchange.com

â&#x201E;¢

HAPPY

HOLIDAYS! from your family at

wellness360 | nov/dec 2016

Mind Matters When the Travel Bug Just Isn’t Biting

How to Say "No" to Traveling This Holiday Season BY OLIVIA K PITKETHLY, MA, LMHC

Be gracious Thank your family for the invitation. Let them know how much you have enjoyed their company in previous years. You may even want to comment on how much you’ll miss your brother’s shenanigans when he carves the bird or the delicious green bean casserole your cousin makes. A little grace goes a long way.

It’s not you, it’s me

Every year, AAA predicts more than 40 million people will travel during the Thanksgiving season. Are you one of them? Do you even want to be? I admit I am one of those 40 million-plus who will be traveling this Thanksgiving. It’s my favorite holiday, what with the food, the drinks and the fun we all have. But that may not be the case for everyone, and that’s OK. Sometimes we need a break from traveling or we may be envisioning something different this holiday season. Here’s how to break the news to your family this year.

Give plenty of notice I know people who plan their holiday get-togethers months in advance. So, if you already know you aren’t going to make it to

wellness360 | nov/dec 2016

the annual New Year’s Eve party at Aunt Edna’s in New Jersey, tell her now. You will save your family time and expense by letting them know ahead of time that you have other plans.

Some people may get offended that you aren’t attending this year, or they might feel they have offended you. Tell them this isn’t the case. Say something along the lines of, “I had something different in mind this year.” For our first Christmas in our new home, I invited our families to Christmas breakfast. I let them know I wanted my kids to wake up in their own home on Christmas morning. I was honest and I knew I would be flexible in the coming years.

Don’t be guilt-tripped “The holidays won’t be the same without you!” You know your family is being sincere and it’s flattering to know how much you’ll be missed. However, some people can be downright manipulative to get you to visit: “This might be grandma’s last Christmas with us.” UGH. You didn’t want to hear that. If you still plan to stay home for the holidays, let your family know that you will be making a separate visit soon, when the holiday stress is over.

What NOT to Say... “I just don’t feel like making that long drive.” This statement might make your family feel they aren’t worth the trip. “We ALWAYS go to your house. Can’t we do something different?” Many people enjoy hosting events and implementing tradition. Saying this may discount their efforts. “…..” Saying nothing at all or not responding to an invitation is just avoiding confrontation and uncomfortable conversations. On the flip side, if someone declines your invitation this year, it’s OK to express your disappointment, but let them know they are always welcome in your home next year. Have a happy holiday!

ORGANIZE WITH

Style.

YOUR HOME. YOUR STYLE. YOUR CUSTOM CLOSET! (352) 318-0818 AMANDA@ADIVINECLOSET.COM ADIVINECLOSET.COM VISIT ME ON HOUZZ.COM

Amanda Carreon, Owner of A Divine Closet

VISIT ME ON FACEBOOK

wellness360 | nov/dec 2016

Spotlight 360

Trail Blaser PHOTOS BY SINCERELY GONE PHOTOGRAPHY

Not just anyone can compete in the Ironman World Championships. Each year 80,000 athletes attempt to qualify for a spot, but only 2,000 actually make it. Rich Blaser is one of those elite athletes who made it to the starting line in Kona, Hawaii. We met up with Rich at Split Rock Trail (one of his favorite running spots!) to discover just what it takes to be an Ironman.

wellness360 | nov/dec 2016

How do you live a 360life?

For me, that just means that I make wellness a priority. I make sure I carve out time to stay active, and I’m mindful of my choices and how they affect my health.

What is your wellness mantra? You only have to work out on the days that end in “y.”

How long have you been active/competing?

I have been active as long as I can remember. I played every sport I could in high school, and I’ve always liked to spend my spare time outdoors. I like surfing, biking, skiing, and playing racquetball and tennis; I like finding new ways to challenge myself. I competed in my first triathlon almost 20 years ago, and about six years ago I began training for Ironman triathlons.

Tell us how you started?

I set a goal in 2010 to complete an Ironman race. The first triathlon I did was an hour and 15 minutes, and that was the longest I’d ever done. To finish an Ironman race (which is a 2.4-mile swim, 114-mile bike ride and a 26.2-mile run) can take up to 17 hours, so it was a big leap for me. I trained for my first Ironman over two years, and it took sacrifice. My exercise routine took 16 hours per week with just one day off every three months. I’m not a morning person, but I’d get up at 5 a.m. to go to the gym because my goal was that important to me. I’d never decided to go for a run in the pouring rain before, but I had to stick to my routine, so I ran in the rain. It was often tough balancing my other commitments, and there were times it would have been easy to give up, but I didn’t. I put my family first and made sure I kept my priorities clear. In the end, I completed my very first Ironman race successfully. The professionals can usually finish a race in about eight hours. I was able to finish my first Ironman in just over 10 hours, and I’m now an Ironman three times over.

Please share your favorite competition/event, in detail, and what it meant to you.

My favorite event is the Ironman triathlon I did in Kona, Hawaii, which is the birthplace of the Ironman event. It is the world championship, and I’d always watched it on TV and hoped I could do it someday. I can’t think of any other sport where the amateurs and the professionals compete on the same field. It was such a surreal feeling to walk out with my bike and see some of my personal heroes walking out beside me. It had been such a big goal of mine for so long, and it was incredible to finally get to be there. Kona is an elite race that athletes need to qualify for, so I was racing against the best in the world. I’d been finishing in the top 5 percent of my races, but in Kona I was only in the top 50 percent. It was very humbling and also very inspiring.

Do you have races/ competition/events that you would like to complete on your bucket list? I have thought about trying to qualify again for Kona. I may also want to qualify for the Boston Marathon.

What are you training for right now? Life!

What is your go-to diet?

I never “go on a diet” because that means I would come off of it at some point. I eat what I want to eat, but I don’t overdo it. I rarely eat red meat, and my fiancée and I split meals most of the time when we eat out. I set a cap weight that gives me a fivepound cushion, and I weigh myself every day, first thing in the morning. When I hit the cap, I increase my cardio, eat more fruits and vegetables and cut back on unhealthy foods.

Most people don’t just start going to the gym and change their lifestyles overnight. It takes time and dedication, and it’s not always easy but, as with so many things, the key is not getting discouraged. What keeps you motivated?

We are only given one body, and I want to be able to enjoy traveling and playing with my future grandkids.

How would you encourage others to start living a 360life? Start exercising and make it fun. It helps if you can find something you enjoy and

wellness360 | nov/dec 2016

then work your way up. Wellness is a lifestyle, so it should absolutely be part of your daily routine. If you’re trying to lose weight, weigh yourself at least once a week and then weigh yourself every day at the same time once you hit your desired weight. Make the scale your friend and accountability partner to let you know when you are starting to gain your weight back. Almost everyone who gains the weight back has stopped getting on the scale. When it’s out of sight, it’s out of mind.

What is your daily workout routine? I do at least an hour of cardio exercise every day when I am not training for a specific event. On weekends, I like to devote a little more time and do a long run or a bike ride. I also work on my core a few times per week.

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

Most people don’t set goals, or they set them too low, but training for the Ironman triathlons taught me that we can accomplish way more than we think. It helped me begin setting my standards higher and my goals bigger in other areas of my life as well.

Anything else you would like to share?

A healthy lifestyle is just like any other habit. Building new habits is tough, but once you get into a regular routine, it’s hard to stop, like with smoking cigarettes or biting nails. The difference is that you’ve created a positive habit instead of a destructive one. I’m at the point that I miss the gym when I can’t go, but it took a long time of following a consistent workout regimen before I could get to that mindset. Most people don’t just start going to the gym and change their lifestyles overnight. It takes time and dedication, and it’s not always easy, but as with so many things the key is not getting discouraged.

How do you like to wind down from a busy week? Relaxing in front of the TV with my fiancée. What is your favorite book? Napoleon Hill’s “The Law of Success.” Last question! What is one thing you wouldn’t run without? Shorts! wellness360 | nov/dec 2016

Community Saturday, November 4 Downtown Blues Concert 7–10 p.m. Bo Diddley Plaza Gvlculturalaffairs.org

Saturday, November 5 – Sunday, November 6

Downtown Festival and Art Show Nov. 5: 10 a.m. – 5 p.m. Nov. 6: 10 a.m. – 4 p.m. Downtown Gainesville Gainesvilledowntownartfest.org

Thursday, November 10 Woofstock Benefiting Alachua County Humane Society 6–10 p.m. Rembert Farms Alachuahumane.org

Saturday, November 12 The Super Run

Saturday, December 3 - Sunday, December 4

Fall Plant Sale at Wilmot Gardens Dec. 3: 9 a.m. – 3 p.m. Dec. 4: 12 – 3 p.m. Wilmot Gardens at University of Florida Wilmotgardens.med.ufl.edu

8–11 a.m. University of North Florida Thesuperrun.com

Monday, November 14 World Diabetes Day Saturday, November 19 The Cupcake Race

2–9 p.m. The Square at Tioga Town Center Tiogatowncenter.com

Sunday, November 20 Bubble Run Orlando Saturday, November 5 The Great Chocolate Race 7 a.m. Festival Park Orlando, FL Greatchocolaterace.com

Saturday, November 5 Partnership For Strong Families’ Superhero 5K Family Fun Run/Walk 8:30 a.m. Westside Park Psfsuperhero5k.org

Saturday, November 5 Tom Walker Memorial Half Marathon Run 8 a.m. Boulware Springs Nature Park Floridatrackclub.wildapricot.org

Sunday, November 6 Chomp Cancer 5K

7:45 a.m. UF Campus Commuter Lot Active.com

National Parks: Free Admission Day All Day All National Parks Nps.gov

wellness360 | nov/dec 2016

Sunday, November 20 Second Annual Hustle for Hope 5K 8:30 a.m. Westside Recreation Center Active.com

CALENDAR

Thursday, November 24 Thanksgiving Thursday, November 24 10K Turkey Trot & 2 Mile Fun Run 8:30 a.m. Tacachale Lloydclarkesports.com

Thursday, December 1 - Saturday, December 3 Festival of Trees Dec. 1: 7–9:30 p.m. Dec. 2: 3–9 p.m. Dec. 3: 10 a.m. – 9 p.m. Tioga Town Center Giving.ufhealth.org

9 a.m. Gainesville Hawthorne Trail Tylershope.org

Saturday, December 3 Tacky Sweater 5K

9 a.m. UF Campus Commuter Lot Active.com

Sunday, December 4 Mind, Body, and Sole 5K

8:30 a.m. UF Campus Commuter Lot Mindbodysole5k.itsyourrace.com

Saturday, December 10 Insane Inflatable 5K First Wave at 8:30 a.m. Florida Horse Park Ocala, FL Insaneinflatable5k.com

Saturday, December 10 7.2K Springs Run

10 a.m. – 3 p.m. First Magnitude Brewing Company Fmbrewing.com

Saturday, December 24 Hanukkah Begins Sunday, December 25 Christmas Friday, December 30 Winter Blast 6K & 1 Mile Fun Run 3–6 p.m. Camp Shands Nfcscouting.org

Friday, November 11

9 a.m. Central Florida Fair and Expositions Park Bubblerun.com

Saturday, December 3 Season of Hope 5K/15K Run

wellness360 | nov/dec 2016