Wellness360Magazine November/December 2018

™

November/December 2018 • Volume 3 • Issue 4 wellness360magazine.com

THE

HOLIDAY ISSUE

OUR TOP HOLIDAY PICKS FOR EVERYONE ON YOUR LIST

57 SIMPLE

WAYS TO SPREAD KINDNESS

THE PERFECT HOLIDAY COCKTAIL

WAKE UP AND

SMELL THE

LEMON! NEVER HAVE

A BORING SALAD

AGAIN

THAT'S ACTUALLY GOOD FOR YOU!

ADD THIS BAR

P. 10

OUR LOCAL ART SCENE **

HELPING TO BRING HAPPINESS

TO YOUR WORKOUT REGIME WELLNESS360 | NOVEMBER/DECEMBER 2018

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™

PUBLISHER & EDITOR-IN-CHIEF

Nicole Irving

MANAGING EDITOR

Natalie Richoux

GRAPHIC DESIGNER

Megan Sapelak

VICE PRESIDENT OF SALES ACCOUNT EXECUTIVES EXECUTIVE ASSISTANT CONTRIBUTING PHOTOGRAPHERS

EVENT PHOTOGRAPHER EDITORIAL INTERNS

MAKEUP ARTIST CONTRIBUTING WRITERS

MAILING ADDRESS

Shane Irving Betsy Langan, April Tisher Sayeh Farah Jimmy Ho Photography, Tanya Consaul Photography Kara Winslow Leah Antovel, Sara Buechler, Amanda Roland, Rebecca Santana, Isabella Sorresso Kara Winslow Lauren Fischer, Jessica Franklin, Nicole Irving, Gary McClain, Christy Piña, Chris Pregony, Natalie Richoux, Rebecca Santana, Danielle Spano, Ted Spiker, Tracy Wright

PHYSICAL ADDRESS

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

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

Wellness360 is published by Irving Publications, LLC. © 2018 Irving Publications, LLC reserves the right to edit and/or reject any advertising. Irving Publications, LLC is not responsible for the validity of any claims made by its advertisers. Nothing that appears in Wellness360 Magazine may be reproduced in any way, without written permission. Opinions expressed by Wellness360 Magazine writers are their own and do not necessarily reflect the publisher’s opinion. Wellness360 Magazine will consider all never before published outside editorial submissions. Irving Publications, LLC reserves the right to edit and/ or reject all outside editorial submissions and makes no guarantees regarding publication dates.

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

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Editor's Note

breathe, relax, be happy There is a lot coming at us these days. We are always reachable, as our cell phones are never far from us, which means, we are connected at all times to comments, beeps, emails, calls, tweets and likes. In addition, because we are so readily accessible it feels as though we never, ever get a break to, well, just breathe.

It is the lack of breathing and being able to stop and smell the roses that has many of us singing “the end of the year blues” song. Not only that, but we are so often stretched to our limits, that we begin to take it out on others and those we love. Tense, tired and pulled in way to many directions causes us to get to our boiling points. So, what are we to do? As fun as it sounds to get on a jet plane and fly off to paradise and hide out for a year, it isn’t an option for many of us.

But, during this holiday season, whether you do it alone or with your family and friends, take a breather. Do something that makes you happy, it can be sleeping in, going to the spa, taking a bike ride or just sitting by the lake. We all need to disconnect for a moment to be able to reconnect positively to others. Then, do something out of kindness for someone else.

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On page 41, we list 57 simple easy ways you can do something good for someone else, which in return will make you feel good. It’s funny how that works.

So, as we approach the end of this amazing yet busy year, enjoy each moment, take a break, do small acts of kindness and get pumped for a great new year!!!

Nicole Irving, Publisher, EIC Nicole@irvingpublications.com

NOVEMBER/DECEMBER 2018

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features 28 Wellness360 2018 Holiday Gift Guide Find the perfect gift for everyone on your list this year!

42 Give While You Get:

Learn how social entrepreneurship is transforming businesses

CONNECT WITH US /wellness360magazine ON THE COVER

Check out page 28 for this year's guide to the perfect gift for everyone on your list. **Correction: The September/October article titled "Beyond Physical Health" was written by Jessica Franklin**

@wellness360mag @wellness360mag /wellness360mag WELLNESS360 | NOVEMBER/DECEMBER 2018

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NOVEMBER/DECEMBER 2018

in every issue

HEALTH

MIND MATTERS

8 Wake-Up to the Benefits

46 How Winter Can Affect

10 Find Your Well-Being in

48 Be Mesmerized by the

FITNESS

FINANCE

12 Energy Bars to Boost Your

50 Trimming the Tree and

14 Ted Talks: What the Fifty?

16 Finding Balance

As We Age

Public Art

Workout Routine

STYLE + GEAR 20 Diffusing Your Health

NUTRITION 22 Salad Sensation: How to

22

Jazz up a Popular Healthy Meal that Satisfies

24 The Secret Weapon for Health

and Beauty: Baobab Fruit

26 Mix Up Your Mixed Drinks

LIFESTYLE 36 Celebrate the Holidays Around the USA

38 Have Yourself a Quirky Little Holiday

40

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48

Celebrate World Kindness Day

ASK THE EXPERT 44 Ask the Rheumatologist

Your Mental Equity

Benefits of Hypnotherapy

the Holiday Budget

COMMUNITY 56 We Tried It! 58 Calendar

52 SPOTLIGHT360: Meet Bonnie and Ralph Cameron

Learn how this local realtor couple uses their hobby to raise money for a great cause.

SPOTLIGHT360 PHOTOS BY JIIMMY HO PHOTOGRAPHY | ART PHOTO PROVIDED BY 352 WALLS

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Health

Wake-Up to the Benefits of Warm Lemon Water

BY LAUREN FISCHER

parasympathetic mode preparing you for digestion and a better mind set to tackle your day.

Warm water also directly prepares the digestive tract for proper digestion. First, warm water triggers saliva production in the mouth. Saliva contains amylase, the enzyme responsible for initiating the breakdown of carbohydrates. Next, the warm water reaches the stomach where it stimulates the production of hydrochloric acid (HCL).

HCL breaks down proteins in the stomach as well as kills bacteria and parasites we unknowingly eat. HCL also triggers a cascade of hormones that keep digestion running smoothly. But add lemon to this warm water and the benefits are even more reaching!

A warm mug cradled in your hands, warming your palms on a crisp morning is a peaceful way to start the day. What do you imagine is in the mug? Coffee? Tea? What about something much simpler to prepare that has multiple health benefits? How about warm lemon water?

The benefit to consuming warm lemon water in the morning is hydration. During your 8-hour slumber, your body used up stored water to breathe, process toxins and create urine, leaving you mildly dehydrated upon waking. Even mild dehydration can cause unpleasant symptoms like fatigue, anxiety, headaches and hunger. While it’s natural for us to grab a cup of coffee in the morning, caffeinated beverages like tea and coffee act as diuretics, which only perpetuate dehydration. Set your body up to feel great all day by rehydrating with warm lemon water before consuming caffeinated beverages.

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Warm lemon water first thing in the morning helps your digestive system wake-up and prepare for breakfast. In order for digestion to function properly, the body must use the parasympathetic nervous system. According to the U.S. National Library of Medicine, the parasympathetic nervous system slows the heart rate down, increases intestinal activity, opens the blood vessels and allows us to take those deep, calming breaths and helps our bodies feel full and satisfied. For most of us, the morning tends to be more of a hectic, fight or flight, situation. Taking a few minutes to sit, breath and sip warm lemon water will settle your body into

+

Lemons contain some powerful nutrients for detoxification. Limonene is an oil found in lemon peel and it plays a role in both phases of liver detoxification and helps excrete bile from the body which keeps bile away from the gall-bladder, allowing the gall-bladder to more efficiently remove toxins from the body. According to a journal article published in Foundational Medicine Review Journal (formerly Alternative Medicine Review Journal), limonene also helps prevent depletion of the body’s master antioxidant glutathione as well as has been used to prevent and treat cancer in animal research.

Additionally detox vitamin that lemons contain is vitamin C. Vitamin C helps convert toxins into their water-soluble form so that they can be excreted from the body through the bile that the limonene helps excrete.

Adding warm lemon water to your morning is a healthy habit for hydration, digestion, detoxification and mindset.

Warm 6-8 ounces of water in the microwave or on the stove, squeeze in the juice of half a lemon, place the squeezed lemon in the mug (to get those lemon peel benefits) and sit, sip and enjoy as you prepare your body for the day ahead.

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Health

BY NATALIE RICHOUX

LOCAL ART

from Artists Around the World 352walls and Gainesville Urban Art Initiative

There are murals all over Gainesville by this initiative that has invited artists from all over the world to paint a wall, with many murals being in downtown Gainesville close the intersection of University Avenue and Main Street. To find a map of all the murals, go to www.352walls.org

Hammering Man

Public art has a unique beauty you won’t find in a museum. There is quite a bit to love about public art: almost all public art has an inspiring message or call to action behind its beauty and you can view public art just about anywhere in a town with free access. As enjoyable as viewing public art is, it turns out there are health benefits found in viewing public art.

Often when we view public art, we are struck with the feeling of being awed by that art. As it turns out, the “awe feeling” we experience can actually lead to a boost in your in body’s defense systems, according to a study conducted by UC Berkley in 2015.

The researchers found that when we are impressed and awed by something linked to positive emotions, especially through artistic expressions, our levels of pro-inflammatory cytokines are lowered. While cytokines can help fight infection and disease, sustained high levels of cytokines are linked to major health disorders such as type-2 diabetes, heart disease, arthritis, Alzheimer’s and clinical depression, according to the UC Berkley research study.

Furthermore, public art has the ability to reduce stress, according to a study published in the Journal of Holistic Healthcare. The researchers of this study found that when participants wandered around looking at art during their lunch break, there was an actual reduction in their cortisol levels (the chemical largely responsible for stress), so much so

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that the researchers reported that the drastic reduction of cortisol levels in 40 minutes typically takes a minimum of 5 hours through other stress reducing activities.

Public art also has the ability to help individuals feel connected and welcomed in their community. According to the American for the Arts non-profit, public art not only enhances and personalizes impersonal spaces, but it provides a means for a community to express its identity and activate civic dialogue where people from different background, traditions and cultures can come together and create something specific to that diverse community and connect individuals to one another.

With such amazing physical and mental health benefits when viewing public art, you may be encouraged to try to go out and stroll through public art displays. Luckily, Gainesville is full of areas to view public art, especially with the 352walls and the Gainesville Urban Art Initiative which is in their third year of expansive public art projects and brought in artists from all over the world to paint murals on walls all over Gainesville with the aim of making Gainesville a vibrant cultural destination, stimulate urban renewal, foster cultural tourism and economic development, boost community pride and beautify urban landscape.

Outside the front door of the Harn Museum is a beautiful, contemplative and impressive 24-foot tall steel sculpture that boasts a hammering arm and is meant to represent and celebrate the worker in all human beings and has become various installations throughout the world from Lillestrøm, Norway to Seoul, South Korea to Seattle, Washington.

Jenna Horner Murals

"The intention of my work is to encourage a dialogue about the beauty, and complexity of the natural world in addition to highlighting our shared humanity as a species. I consider public walls an opportunity for renewing and resurrecting forgotten spaces."

-Jenna Horner Gainesville Muralist

Lost Bird Project

Outside of the Harn Museum, you can find a yearlong installation by artist Todd McGrain of five North American bird species that were driven to extinction. The artwork is not only a tribute to endangered and extinct species everywhere, but a thought-provoking memorial that aims to highlight humans’ impact of the environment and biodiversity.

PHOTOS PROVIDED BY 352 WALLS | THE HARN MUSEUM | JENNA HORNER | MICHAEL CORTEZ ©2015, THE JULE COLLINS SMITH MUSEUM OF FINE ART AT AUBURN UNIVERSITY

Find Your Well-Being in Public Art

NOW

OPEN

The team at Comprehensive Women’s Health remains committed to building healthy relationships and providing the best possible women’s health care to the community.

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11

Fitness

Energy Bars to Boost Your Workout Routine

BY GARY MCCLAIN

Flexibars start at $99 and can be purchased on Amazon.

You use an oscillation kinetic energy bar by holding it in your hands by the handle in the middle and using small movements to make the flexible ends of the bar move back and forth, which causes simultaneous contractions that can lead to faster and more meaningful muscle gains! However, the intensity put forth determines the results you get from those contractions. Small, medium and heavy flexing bars determine

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the amount of resistance being applied to the bar which goes along with the intensity of the output to the muscles being worked.

Small flexibility in the bar offers the easiest workout since your muscles are not working as hard to stabilize from the vibrations from the moving bar. Heavy flexibility in the bar offers the hardest workout since your muscles are working harder to stabilize itself from the vibrations of the moving bar.

However, even the exercises you do and pace you perform these exercises can change the intensity of the workout no matter which bar you choose.

Getting the blade moving is the first step in an oscillation kinetic energy bar workout routine because, while it seems easy to just move a bar in small movements back and forth, the muscle energy your body uses to stabilize yourself against the vibrations can be exhausting in the beginning. It can take some time to get down the movements, but once you do, it is relatively easy to get started with some basic core exercises.

As you progress with technique, there are several different exercises you can find and incorporate into your training regimen.

There are exercises that can help you target your core (such as standing on one foot, leaning forward and gently vibrating the bar), your chest (raise your arms in front of your chest and gently vibrate the bar), or

shoulders (holding the bar with one hand, gently start vibrating it and do an overhead press). As you progress and your muscle develops, you can add a second bar into your routine and give each side of your body a more intense workout by having to stabilize a full bar instead of half a bar.

Research from the Journal of Physical Therapy Science reports that exercise routines incorporating oscillation bars do not cause any particular side effects and are great tools for individuals for a variety of reasons from rehab to cardiovascular workouts to muscle toning workouts. Like any workout though, you have to start gently and gradually increase your routine and resistance or you can cause temporary muscle fatigue and minor damage.

Oscillation kinetic energy bars are great workout tools because you accomplish quite a bit in a shorter time frame because so many muscles are working for a prolonged period of time under tension. The bars can be pricey, but remember that it is a one-time purchase and can be used as an all-in-one piece of gym equipment that can target a variety of muscle groups and when you are using the smaller sized bars, they are fairly portable which means keeping a routine while travelling.

PHOTOS PROVIDED BY MANUFACTURERS

In 1991, physical therapist Bruce Hymanson created a revolutionary vibration and inertia training system known as the Bodyblade and it has sky rocketed in fitness circles since then. Hymanson’s main focus of the design was to enhance deep muscle dynamic stabilizers of the spine, sports performance, general fitness, rehabilitation, personal training, improved wellness and muscle function & definition. Bodyblade became popular and fitness equipment companies began making their version of the Bodyblade, known as oscillation kinetic energy bars and according to an article in the Journal of Physical Therapy Science, using an oscillation kinetic energy bar works through what is known as oscillation kinetic energy which means that it works by causing simultaneous contractions in the muscle you are targeting and helps develop muscular ability and even nerve control. But are these workouts right for you?

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13

Fitness

What the Fifty?

BY TED SPIKER

TED TALKS THE HUMOROUS SIDE OF HEALTH

As I write this on the last day of my 40s, I’m trying to wrap my head around what’s supposed to come next (I’m also wrapping my hand around a pumpkin spice latté, which probably isn’t supposed to be the thing that actually comes next). I’ve never put much stock in milestone birthdays, but this one feels different—like I’m about to get a swipe card that gives me access to higher-strength reading glasses, caring less about what people think, and colonoscopies (crap, I probably ought to get that scheduled).

For the last several years, I’ve always treated my fall birthday as the new year when it comes to my training goals. That way, it also gives me a head start on the January 1 rush on resolutions. A few weeks ago, I’ve mapped out the numbers I want to hit this year:

• 750 miles running

• 75 miles swimming

• 750 miles spinning/cycling

• 125 strength workouts

• 1,500 burpees While it feels doable if I can stay consistent, I also wonder if I’ve missed the mark, like maybe I should add other numbers to my spreadsheet for how I approach my first age with a 5 in front of it (not counting the time I was actually 5).

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Maybe, just maybe, this should be the data I should be looking at in my ongoing quest to get fitter and healthier:

3

15 ...2 26

SECONDS MAX per bourbon pour

1

TACO per week

6 60 100 1

REWARD -ME

massages per year

MINIMUM MINUTES to stretch every day

IF YOU'RE REALLY, really good HOME blood-pressure checks

CONSECUTIVE MINUTES PER DAY staying off of phone/social media OUNCES OF WATER to drink every day CALL I NEED TO MAKE to get that colonoscopy scheduled

I’m not expecting to turn 50 and then get the sudden itch to buy a Harley or some hair dye. I’m not expecting to turn 50 and fall apart. I do expect that I will turn 50 and be thankful for my health and my family.

With my new decade only a few hours away, I really don’t know what tomorrow will feel like (except for this damn crick in my neck).

The fact is that it will probably will be no different—unless I decide to make it so.

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

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

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Fitness

Finding Balance As We Age

BY CHRIS PREGONY

Falls result in more than 2.8 million injuries treated in emergency departments annually, including over 800,000 hospitalizations and more than 27,000 deaths.

- The National Council on Aging

What to do?

To strengthen your eyesight, you can sit and do a couple of exercises. First, you can imagine a large infinity symbol about ten feet in front of you and “trace” the infinity symbol with your eyes, go one direction for a few minutes and then go the opposite direction for a few minutes.

Falling is one of the leading causes of injury in senior citizens. In fact, the National Council on Aging reports that, “falls result in more than 2.8 million injuries treated in emergency departments annually, including over 800,000 hospitalizations and more than 27,000 deaths.” Furthermore, in 2015, the cost of fall related injuries in the elderly topped 50 billion dollars! With one in four citizens aged 65 or older involved in falls each year, it is important to take care of yourself as you age and be able to prevent a fall related accident that could result in injury, or even worse, death.

Why do we lose balance?

Just like anything, our body’s operating systems tend to deteriorate with age. We balance using several different mechanisms.

First, we use our eyes to see objects and adjust accordingly to the world around us. As we age, vision tends to be one of the first operating systems to go. Our next mechanism is the vestibular system, which is located within the inner ear and gives us a sense of where we are in the space around us. If you were to flip upside down, with your eyes closed, you would know it because of the vestibular apparatus. As with vision, this too declines with age. The proprioceptive system is responsible for

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your sense of touch, it allows you to feel the ground underneath you and helps you determine where to place your feet when making movements. Lastly, as you age, your muscles begin to deteriorate and weaken which means losing control of your body movements. The loss of these operating systems all contribute to an increased risk of falls in senior citizens.

Is there anything we can do?

Vison, balance in space, sense of touch, and muscles all help prevent people from falling. Just about all of these can be worked on to either improve balance or at least retain the balance you have left. Vision can be corrected to some extent with eye glasses, but there are also exercises you can do to strengthen your vision, as well as vitamins you can take. The vestibular and proprioceptive systems can be worked on more directly by shutting down the vision center, aka closing your eyes (of course, this should only be done in a safe controlled environment). The muscular system is a little simpler. People can improve their bone density and muscle mass through resistance training.

You can improve balance by strengthening the vestibular and proprioceptive center by closing our eyes. First, find something sturdy to hold on to (this can be a wall, chair, or table that won’t move when leaned up against). Second, try closing your eyes for about 20 seconds. Next, lift one foot off the ground while holding on to the wall and keeping your eyes closes. Next, while lifting one foot and your eyes closed, slowly rotate your head from side to side and up and down. Doing these simple exercises, a couple minutes a day will go a long way.

Resistance training can help stop muscles from atrophy, and subsequently improve balance. Many falls happen as someone stands up, so a great exercise is the “sit to stand.” The name says it all. Start in a chair and stand up, try doing this unassisted, meaning don’t use your hands to push off the thighs. Doing these will help strengthen the muscles in the legs which are crucial for balance.

Balance is much like anything else, if you don’t use it, you lose it. Will working on balance exercises prevent all falls? Not entirely, but what it can do is reduce the likely hood of a fall. Don’t wait until you have balance issues to work on it, start now and enjoy an active retirement!

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Style + Gear

BY JESSICA FRANKLIN

Essential oils have been used for centuries not only for their aromatic properties, but also to treat various maladies before the advent of Western medicine. They have experienced a recent surge in popularity due to the variety of health and wellness benefits an individual user can gain on both a physical and mental level. While many can be diluted with a carrier oil and applied topically for everything from mosquito bites to athlete’s foot, the vast majority of essential oils are best enjoyed through diffusion.

Purchasing an oil diffuser may seem cut and dry, but there are actually four different types of diffusers to choose from. You’ll want to consider the size of the space that you plan to use it, as well as the climate you live in and your level of sensitivity to scents in the air.

and eliminate harmful chemicals from air fresheners being released into your home. And finally, the greatest benefits in Florida, it does not add any moisture, heat or humidity into your home!

With so many options on the market, you are sure to find something that will help you enjoy all the goodness essential oils have to offer.

ULTRASONIC SpaRoom Ultrasonic Diffuser, Bed Bath and Beyond, $44.99

Arguably the most popular type of diffuser is called the ultrasonic diffuser. It is extremely user-friendly, requiring only a bit of water and a few drops of the oil you want to use. The diffuser uses ultrasonic vibrations to create a fine mist with the water and oil added to the machine. Ultrasonic diffusers act as both a diffuser and a humidifier, which can be helpful if you live in a dry climate or are seeking to soothe a sore throat, but in an already humid climate like Florida, it might be an unwanted addition of more water to the air. Fear not, there are other types of diffusers that can help you use essential oils in the same manner.

Heat diffusers use, you guessed it, heat to disperse the scent of the oil efficiently and silently, however the heat can break down the oil’s molecules and alter its healing capabilities. Therefore, the most popular type of heat diffuser is often a tea light diffuser that has minimal heat that can help release the essential oils into the air but not severely change the chemical composition of the essential oil.

But again, adding heat to an already warm Florida may not be your favorite go-to option.

An alternative that does not use heat is the evaporative diffuser, which typically involves a fan blowing against a pad with drops of pure oil on it, or wooden rods directly inserted into an essential oil mixture and dispersing the evaporated oil throughout the room.

With this diffuser however, the lighter components evaporate first followed by the heavier components, so as they evaporate, the composition of the essential oil could change slightly but there are still health and wellness benefits from this type of diffusing such as the aroma released from the diffuser that can help energize you, calm you or relax you depending on what type of oil you add.

The final diffuser often used for aromatherapy is called a nebulizing diffuser. It does not use heat or water, but diffuses pure oil into the air via a fine mist. While a nebulizing diffuser can be costlier to purchase and can be a louder option than the other diffusers, the health benefits from a nebulizing diffuser are the greatest. The essential oil is not diluted with water or changed with heat, so you can gain the full benefits an oil has to offer for your health. You gain much more coverage for air freshener purposes than other diffusers

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WELLNESS360 | NOVEMBER/DECEMBER 2018

NEBULIZING Raindrop Nebulizing Diffuser Organic Aromas, $95

EVAPORATIVE Eco Candle Co. Fragrance Diffuser, ecocandleco.com, $26

HEAT SpaRoom Diffuser Walmart, $26.41

PHOTOS PROVIDED BY MANUFACTURERS

Diffusing Your Health

WELLNESS360 | NOVEMBER/DECEMBER 2018

21

Nutrition

Salad Sensation: How to Jazz up a Popular Healthy Meal that Satisfies

BY TRACY WRIGHT

Salads are often recommended as a healthy meal alternative for people who are trying to lose weight or just eat more balanced, nutritious meals. The problem? Many salads don’t fill people up leaving them wanting more food, which can often have them turning to unhealthy snacks to feed their hunger or, the alternative, loading a salad with unhealthy ingredients like calorie-laden dressings or toppings like too many croutons, cheese and other ingredients.

But salads can be satisfying, delicious and filling if you get creative with ingredients. How so? Think color, flavor, texture and temperature! A salad does not just have to be a bowl of lettuce as that will not satiate the average person and fuel energy, said Rose Gleichowski, owner and health coach at Ideal Weight Management, LLC in Gainesville.

“Some key ingredients to keep you full longer is having protein in the salad like chicken, fish, steak, tuna, eggs, beans or tofu,” Gleichowski said. “A second key ingredient is to select some vegetables to fill you up. Consider trading something like lettuce for cabbage, kale or arugula.”

A study published in the Journal of American College Nutrition showed that of the three macronutrients (fat, carbohydrates and protein), protein is by far the most filling and helps you feel full with less food. To add more protein to your salad with less fat, mix in creative ingredients.

“Cottage cheese makes a fantastic dressing and is loaded in protein.

A good full-fat Greek yogurt is an excellent mix in as well. Also, you can easily make a salad dressing with creamed cashews for extra protein,” Gleichowski said.

sources. But eating all these delicious and healthy foods could be exhausting to get up and make every morning.

“Storage matters. I make all salads on a Sunday for the week. If stored properly, you can make them last all week long so that you don’t have to be crazy running around in the morning. For salads with leafy greens, we store in glass containers with a wet paper towel over top in the morning, I dump the glass container into the container that the kids can take to school and I add some toppings at that time like cheese, croutons or protein. Put the dressing on the side as that would make it wilt if you had it on early,” Gleichowski said.

If you want to eat healthier, salads can be the way to go and you will feel satisfied and full if you build the right salad! Next time you are at the grocery store, take a look around at all the different fruits, vegetables, meat and nuts you can use for a salad and throw some creativity on it and you might just find it is you new favorite meal.

One of the biggest fails when people make salads is putting together healthy ingredients only to top it with high-fat and high-calorie salad dressings or other condiments.

“Salad dressings matter. We are often telling clients that a huge part about managing your weight is condiments, especially those that you use often. Many great salads won’t need a dressing at all.

You can also easily make a healthy salad dressing with just a few ingredients,” Gleichowski said.

Those with dietary restrictions like vegetarians or vegans can use ingredients like tempeh or tofu as a protein source, and many health food stores or grocery stores like Trader Joe’s or Whole Foods offer dairy-free and gluten-free ingredients that can be used in salads.

Vegetarians could also use nuts and edamame for added protein

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OUR TOP PICKS FOR FRESH, LOCAL SALADS: • • • •

Satchels Designer Greens Root & Pecker Whole Foods Salad Bar

• • • • •

Vale Daily Green One Love Cafe The Top Embers

Nutrition

Keys to Making a HEALTHY and FILLING SALAD 1

Colors

Remember to make your salad as close to a rainbow as possible.

• Green: kale, romaine, broccoli, spinach, kiwi, avocado, green apple, celery •

Red: tomato, beets, cherry, watermelon, red apple, cranberry, peppers

•

Yellow: corn, honeydew melon, chickpeas, pineapple, bell pepper, squash

•

Orange: carrots, papaya, oranges, peaches, figs, apricots

•

White: onions, garlic, eggs, mushroom, cauliflower, water chestnuts

2

Textures

3

Temperatures

4

Flavors

When a variety of textures are used in a meal, it helps liven up your palate. Popular textures include crouton (be sure to find low-fat or baked croutons), nuts, seeds, baked crisps, or avocado (high in healthy fats!)

Use hot or warm ingredients on a chopped salad.

Warm protein on a cold salad can often substitute for a salad dressing. Spice up your salad by using chopped jalapenos or another spicy ingredient.

Herbs, spices and other flavors can make any salad exciting. Consider adding garlic, chili powder, or lemon herbs to a salad (either fresh or dried).

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WELLNESS360 | NOVEMBER/DECEMBER 2018

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Nutrition

The Secret Weapon for Health and Beauty:

Baobab Fruit

BY NATALIE RICHOUX

You know the tree that this fruit is harvested from, but you likely don’t know the fruit itself. We’re talking about baobab fruit from the baobab tree. Movies like the “Lion King” and the Tree of Life at Disney’s Animal Kingdom have made this tree recognizable with its large, thick trunk and massive canopy. However, chances are you have never heard, yet alone eaten, the baobab fruit.

Baobab fruit is green and prickly while growing on the tree branch, but then after six months of growing on the branch, baobab naturally dries while still on the branch taking on a coconut-like shell that is hard to penetrate, smooth and brown.

Once dried, remove the white pulp and use it for numerous health and beauty benefits.

Baobab contains Vitamin C, essential to support your immune system and helps your body absorb iron: 2 teaspoons of baobab powder accounts for 33 percent of your daily Vitamin C requirement. Baobab is actually a prebiotic. According to the Mayo Clinic, probiotics are good bacteria (microflora) in our guts that help us break down food and remove bad bacteria in the food we consume, prebiotics are food for our microflora and help them thrive and do their job so we can maintain happy and healthy digestive systems. Furthermore, it can help control blood glucose levels, which can improve blood cholesterol and reduce visceral fat. You may want to also consider adding this into your routine for its beauty benefits as well!

Antioxidants are good for us: they destroy free radicals, support the immune system, support eye health and help repair damaged skin cells. Baobab fruit is loaded with antioxidants! Baobab fruit pulp is a great source of antioxidants, more than many other well-known antioxidant rich foods. You can also add baobab dried fruit powder to lotion and use it for under-eye bags, a great daily moisturizer that can help soothe eczema and psoriasis, reduce stretch marks, and boost collagen production in your skin!

With the numerous health and beauty benefits of this incredible fruit, adding it to your daily routine can be quite valuable for both your insides and outside! Even though this fruit comes from Africa, Australia and the Middle East, you can find it in powder form at places like Wal-Mart and Whole Foods or order it online! **Always check with your physician before adding new foods and supplements to your diet.

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WELLNESS360 | NOVEMBER/DECEMBER 2018

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352.505.6665 WELLNESS360 | NOVEMBER/DECEMBER 2018

25

Mix up your

Mixed Drinks

BY ISABELLA SORRESSO | PHOTOS BY TANYA CONSAUL PHOTOGRAPHY

Six classic cocktails, six unlikely twists and one less guilty conscious in the morning when you think about all that you drank last night. Instead of drinking a “skinny” cocktail or even just a “mocktail,” bartenders around America have been experimenting with healthier options to get you through the weekend and so are we.

Check out our own health inspired recipes and how one simple change can make an ordinary cocktail just a splash healthier!

BEETEN, NOT STIRRED MINT TO PEA

KALE COLLINS 26

WELLNESS360 | NOVEMBER/DECEMBER 2018

KOMBUCHA MULE

CINNA-RITA

BLOODY MARY VINEGAR

MINT TO PEA

CINNA-RITA

KOMBUCHA MULE

CLASSIC MOJITO RECIPE: (serves 1) • 1 oz fresh lime juice • 1 1/2 oz white rum • 2 tsp sugar • Mint leaves • Soda water to top off glass

CLASSIC MARGARITA RECIPE: (serves 1) • 2 oz tequila • 1 oz lime juice • 1 oz Cointreau

CLASSIC MOSCOW MULE RECIPE: (serves 1) • 4 oz. ginger beer • 1 1/2 oz. vodka • 1/6 oz. lime juice

OUR TWIST: Depending on how much cinnamon you want in your life, there are two ways to make this drink. You can either substitute the regular tequila with cinnamon tequila and garnish with cinnamon, or just garnish a classic margarita with cinnamon.

Either way, the cinnamon on top will give it that healthy kick that you wouldn’t get from a margarita otherwise!

OUR TWIST: Swap the ginger beer with 4 oz. of ginger kombucha. The flavor will be pretty similar because of the ginger taste, and if you use a kombucha that is slightly fizzy, then it will also give the drink a similar feel to the carbonation in the usual ginger beer.

Don’t forget to serve your new and improved Moscow mule in a copper mug and enjoy!

KALE COLLINS

BEETEN, NOT STIRRED

Peas are low in calories, high in fiber and proteins, and rich with antioxidants and vitamins A, K and C.

OUR TWIST: Before pouring in any of the liquids into your cocktail shaker, throw in your mint leaves and 1 tbsp. of fresh peas.

Use a muddler to carefully muddle (or smush) the peas and the mint in a twisting motion until the skin breaks on the peas and you can smell the mint. Then combine the lime juice, rum, and sugar to the shaker to finish mixing the drink. Strain into a glass over ice and enjoy!

BLOODY MARY VINEGAR

Apple cider vinegar helps to kill harmful bacteria, fight diabetes, lower blood sugar and cholesterol, and can aid in weight loss.

CLASSIC BLOODY MARY RECIPE: (serves 1) • 3 oz. tomato juice • 1 1/2 oz. vodka • 1/2 oz. lemon juice • 2 dashes of Worcestershire sauce • 1 dash tabasco sauce • Salt and pepper to taste OUR TWIST: This one’s easy. Just add all of your usual ingredients to your glass over ice, then toss in an extra 1 1/2 oz. of apple cider vinegar.

Cinnamon is packed with antioxidants, lowers blood sugar, helps to fight infections and is an anti-inflammatory.

Kale is packed with vitamins A, K, C and B6, rich in antioxidants and can help lower cholesterol and the risk of heart disease.

CLASSIC TOM COLLINS RECIPE: (serves 1) • 2 oz carbonated water • 1 1/2 oz Old Tom Gin • 1 oz freshly squeezed lemon juice • 1/2 oz sugar syrup

OUR TWIST: Once you have your Tom Collins ingredients together, you will need to add 1 oz. of kale juice to the mix. Now, this one might be a bit tricky because you might need to juice the kale yourself using a juicer, or if you can find kale juice either online or in-store, that could help make the cocktail recipe quicker and easier.

Kombucha is a probiotic that is said to help with acne, arthritis, blood pressure and hangovers.

Beets are low in calories, contain fiber, vitamin C and potassium, and can help lower blood pressure.

CLASSIC MARTINI RECIPE: • 3 oz. gin or vodka • 1/2 oz. dry vermouth

(serves 1)

OUR TWIST: Add in 1/2 oz. of beet juice and 1/6 oz. lemon juice to your concoction. Fill your cocktail shaker full of ice and shake well. Put your martini glasses in the freezer for about 10 minutes before pouring in the final product to get the full chilled effect!

2018

H O L I D AY

GIFT GUIDE

BY NATALITE RICHOUX AND NICOLE IRVING PRODUCT PHOTOS PROVIDED BY MANUFACTURERS

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WELLNESS360 | NOVEMBER/DECEMBER 2018

FITNESS BOARD 1 TONE $15.47, Walmart

A great gift for the beginner or advanced fitness guru in your life, this ultra-efficient, low-impact workout tool helps overall fitness, strength and balance.

4

FINIS, UNDERWATER MP3 PLAYER

2 $139.99, Finisswim.com

Florida is full of lakes, rivers, and right by the ocean, so get that swimmer a music player they can take into all those watering holes.

3

CAT EYE, PADRONE SMART BIKE DISPLAY $54.95, Cateyeamerica.com For the avid biker, this display attaches to the handle bars of a bike and connects via Bluetooth to the biker’s phone and relays notifications of emails, texts and phones calls as well as keeps track of speed and miles.

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ENDURA COOL SPORTS TOWEL $8.99, Target Perfect for the athlete always working up a sweat and getting hot, this towel is made from a fabric that instantly cools when soaked with water, wrung out and then snapped in the air to activate and help cool them down.

TRAK, RUNNER’S KNIFE $55, Trakknife.com Make sure that runner in your life stays safe while on their outdoor runs with this small, portable knife that can be worn as a necklace and easily accessible.

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ATHLETE

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6 5 Wellness360 Readers: Get 10% off your entire order using promo code CLEAN10

THE

TRENDSETTER

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TARTAN SCARF $18.80, Ardene.com One of the biggest fashion trends this winter season is tartan patterned clothing, so for the person who is forever the fashionista, gift them this tartan scarf.

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DIANA INSTANT SQUARE CAMERA $109, Shop.lomography.com For the retro-trendsetter, get them this fun and funky instant camera where they can see their creative pictures develop right before them.

& ISABEL JEWELRY 3 CHLOE Prices vary,

chloeandisabel.com/boutique/marybethdavis The perfect statement pieces for someone who has an elegant taste in jewelry.

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WELLNESS360 | NOVEMBER/DECEMBER 2018

4 TILEPRO $35, Thetileapp.com

Perfect for the person always losing their keys, wallets, purse or anything else! The tile is small and can attach to anything and has a GPS locator in it so they can quickly find where they left something.

CONVERSE 5 CUSTOM $75+, Converse.com

Buy someone a pair of shoes that they will always cherish as the perfect gift. You can select the style and customize everything, right down to the color stitching you want and then add a personalized text

6 PHONESOAP $59.95, Phonesoap.com

For the tech person who likes to be ahead of the curve, get them this gadget that can help them keep their phones clean with a unique case that neutralizes bacteria and germs on your phone with UV light.

MONTHLY SUBSCRIPTION 1 BARKBOX, $20, Barkbox.com

4

MONTHLY SUBSCRIPTION 2 MEOWBOX, $20, Meowbox.com

SINGLETRAK PACK 5 RUFFWEAR, $89.95, Ruffwear.com

Perfect for the person who loves changing things up with their dog and always providing new, fresh and fun toys and treats, and exciting goodies every month.

Meowbox is a cat subscription box, delivered straight to the door every month full of yummy cat treats and fun cat toys, specially selected for quality and uniqueness.

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UNCOMMON GOODS, DJ CAT SCRATCHING PAD $35, Uncommongoods.com For the person who is entertained easily by their pets and wants to get a good chuckle out of their cat while they scratch their nails, the DJ cat scratching pad is purfect.

UNCOMMON GOODS, BAD WISDOM TUMBLER $35, Uncommongoods.com Feel free to pass on some ill-advised nuggets of wisdom while someone drinks from these quirky and funny tumblers.

Perfect for the pet loving outdoorsman, this is a sleek hydration pack with two collapsible water bottles, two stash pockets for adventure gear, and five points of adjustment for a customizable fit.

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THE

PET PARENT

PETCUBE PLAY & BITES $129 and $229, Petcube.com Checking in on a pet has never been easier with these fun and innovative cameras, two way microphone and speakers, and a treat dispenser.

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PORTABLE POWER BANK 1 ANKER, $19.99+, Anker.com

LED LIGHT AND CEILING FAN 4 WHETSTONE $18.99, Target

ALLPA TRAVEL PACK 2 COTOPAXI, $190, Cotopaxi.com

PARACORD SURVIVAL GRENADE 5 GEARZII, $29.95, Gearzii.com

For the person whole loves being outdoors, but sometimes wants to still be connected, get them a portable power bank that has high speed charging, multiple device charging capabilities and is lightweight.

THE

A rugged, 35-liter backpack system built for adventure travel and is carry-on size and has loads of features such as security zippers, carabiner lash loops, tuck-away straps, and reinforced grab handles.

ADVENTURER

OZARK TRAIL CAMPING COOK SET

3 $14.88, Walmart

A 10-piece cooking and dining set is the ideal gift for the overnight backpacker as it nest together to occupy a small space and includes everything needed to cook and serve a meal over a campfire.

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Every outdoorsman loves the elements, but hiking and camping in Florida can get a bit warm, so this light and fan in one is the perfect gift for the adventurer in your life.

Arm that outdoorsman in your life with the compact ‘grenade’ that has fishing gear, whistle, compass, LED light, mirror, first aid, magnifier, knife, blade, wire saw and tinder all wrapped in paracord and fits in the palm of your hand.

ETREX10 6 GARMIN, $109,Garmin.com

With a display that can be read in any light and 25-hour battery life, this handheld GPS system is perfect for the hiker in your life and has a worldwide base and trail map.

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5

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6 Give the gift of energy with a machine that can brew the perfect espresso or American drip coffee!

HANDHELD SMOKER 1 POLYSCIENCE, $119, Amazon.com

Smoked meats and vegetables are delicious, but sometimes there isn’t enough time to let it sit on a smoker for hours on end. This is a handheld smoker to add natural smoky flavor to food in minimal amount of time.

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CORKCICLE, WHISKEY WEDGE $17.95, Corkcicle.com A beautiful way to chill, but not water down, someone’s favorite straight up spirits.

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COSTWAY, MARTINI BAR SET $21.95, Walmart.com Made from stainless steel and a beautiful wooden storage display, this martini set is perfect for the entertainer who likes to mix things up and get creative with their drinks.

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NESCO FOOD DEHYDRATOR $51.48, Walmart.com Perfect for the health conscious friend or family member who sometimes loves a sweet snack but doesn’t want to turn to candy, they can have their homemade dehydrated fruit as a sweet treat instead.

AND SONOMA, PIZZA GRILLING STONE 3 WILLIAMS 6 $59.95, Williams-sonoma.com This pizza grilling stone is perfect for pizza lovers who want that brick oven-style pizza but from a grill!

THE

CHEF

ILLY, IPERESSPRESSO MACHINE $200, Illy.com A great gift for that someone who loves a good cup of coffee, this machine is perfect as it can craft a delicious espresso or cup of coffee at the touch of a button.

WELLNESS360 | NOVEMBER/DECEMBER 2018

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A gift so great, you may want to keep it yourself to wrap up in on a cold Florida night!

GOODS, LONG DISTANCE TOUCH LAMP 1 UNCOMMON $85, Uncommongoods.com

Whether looking for you or someone else, this is the perfect lamp to let others know you’re thinking of them because with one simple touch of your hand to your lamp, its mate emits the same ambient glow

THE

DREAMER

2

UNDER LUCKY STARS $65, Underluckystars.com Document those perfect moments from engagements to weddings to births and let someone fall asleep under the stars that were in the sky during that perfect moment.

GIBSON AND DEHN CANDLE

3 $35, Gibsonanddehn.com

Gorgeous candles in sleek and modern designs, perfect for the person who loves unique fragrances such as toasted pecan, white tea and cedar, or pumpkin brulee.

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COMFY BOX 4 HYGGE $25 Monthly, Shophyggebox.com

Help someone embrace the simple pleasures in life and bring some cozy happiness into their home with handpicked goods from around the world that include seasonal items, candles, teas, hot chocolates, coffees, cookies or biscuits in every box.

5 COMFY $39.99, Thecomfy.com

A great way to snuggle up and winddown for the day, the Comfy is the original blanket sweatshirt that provides ultimate comfort to help someone drift off into a great nap.

APPLE CIDER HAIR RINSE 1 DPHUE, $35, Dphue.com

Hair care can be difficult, but not with this rinse that can triple the strength of each strand of hair while maintaining the beautiful color of the hair.

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SCENTBIRD $14.95, Scentbird.com For the person who loves having a collection of different perfumes or colognes to choose from for different occasions, this is curated to their scent pleasures for a unique collection

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FLOATING LOTUS SPA, BIOMAT MINI $670, Thefloatinglotusspa.com The perfect at home or travel healing mat with far infrared rays and negative ions, this amazing anti-aging device reduces pain and inflammation and promotes healthy cells so you can have vitality and health!

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KIEHLS, MEN’S GROOMING KIT $48, Kiehls.com This convenient kit for the man on the go comes with a bag, facial cleanser, shave cream, shampoo and conditioner, face lotion and a bar of soap.

LUNA 2 2 FOREO, $199, Foreo.com

A facial cleansing brush and anti-aging system that can be tailored to anyone’s skin type of combination skin, oily skin, sensitive skin or normal skin so you get the most out of this system.

AESTHETICS GIFT BASKET 3 PURE $150, Pure Aesthetics

Everything someone needs for a young, youthful glow including travel size ZO Gentle Cleanser, ZO Exfoliating Polish, ZO Complexion Renewal Pads, ZO Daily Power Defense, ZO Pore Refiner, 10 day supply of Skinade collagen skincare supplements, full size Lipsmart, Eos, collagen undereye mask and Pure Aesthetics Koozie

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Lifestyle

Celebrate the Holidays Around the USA

Whether you are looking to make it a traditional holiday season, shake things up a bit, or just keep the holiday spirit as you travel, there are jolly holiday happenings from sea to shining sea!

BY DANIELLE SPANO

Western Winter Wonderland

Thousands of luminaries light the pathways during Las Noches de las Luminarias festival at Desert Botanical Garden in Phoenix, Arizona along with thousands of white twinkle lights and the sights and sounds of a variety of entertainment ensembles. San Diego’s Hotel Del Coronado offers beachside ice skating and an upside-down tree decorated in the lobby from November 22 to January 1. Don’t expect to see Santa arrive by sleigh in San Diego though, Santa arrives via the ocean on a surfboard and red wetsuit. San Francisco is home to the oldest big menorah public celebrations outside of Israel having begun in 1975. You can head to the Chanukah Festival of Lights in Union Square in San Francisco and enjoy traditional Jewish holiday treats like latkes, craft your own dreidel, enjoy music from local Jewish bands and entertainment from Jewish museums and cultural centers. While you’re in California, head to the Santa to the Sea half marathon on December 9th and participate in a two person relay, 10K or 5K which not only provides some healthy, holiday fun but also raises money for local charities. See your way to Las Vegas to celebrate Hanukkah this year. In sin city, you will enjoy live music with jelly donuts, hot latkes, nightly menorah lightings, and performances by the Desert Torah Academy children’s choir.

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WELLNESS360 | NOVEMBER/DECEMBER 2018

The Merry Midwest

Head to Milwaukee’s historic third ward, the oldest commerce center turned bustling art and fashion district for Christmas in the Ward to kick off the holiday season on November 30. The annual street festival features fireworks, a tree lighting and live reindeer. While you’re in Wisconsin, grab your Santa hat or elf costume and head to the annual Run, Santa, Run 5K on December 6 that includes some festive holiday stops along the course for a Christmas cookie or mistletoe kiss. If the thought of spending a day outside in the cold of the Midwest seems unpleasant, head to Chicago and catch the Nutcracker, a holiday favorite, performed by the renowned Joffrey Ballet. While you are in Chicago, you can head to Navy Pier’s Winter WonderFest running from November 30 to January 6 with carnival-style family fun that includes a toboggan tunnel, winter mini-golf, snow tubing hill, ice skating rink and carnival rides! Did we mention it’s indoors, so you can have some snowy fun without the harshness of a Midwest winter day.

Lifestyle

Noel in the Northeast

No northeast holiday vacation is complete without a visit to the Big Apple to ice skate in Rockefeller Center by the iconic Swarovski star-topped tree or to see the Rockettes perform at the Radio City Christmas Spectacular from November 9 to January 1 or eating roasted chestnuts from a street cart. Looking to celebrate Hanukkah big this year? Stay in the Big Apple and head to Brooklyn’s Grand Army Plaza in Park Slope and celebrate a night of Hanukkah with a 32-foot-tall menorah, live music, hot latkes and gifts for children. If you are looking for something less mainstream, head to Massachusetts to experience Christmas nostalgia during Nantucket Island’s Christmas Stroll from November 30 to December 2. Hundreds of decorated trees line the streets and carolers in costumes sing familiar holiday songs. The Town Crier leads visitors to the wharves where Santa arrives on a coast guard boat and parades downtown on a horse drawn carriage.

Season’s Greetings from the South

Begin your Christmas season early, November 3 to be exact, at America’s largest home, the Biltmore Estate in Asheville, North Carolina. The estate’s holiday décor features over 55 decorated trees, thousands of ornaments and loads of wreaths. In the evenings, holiday music performances enchant visitors among the glow of candlelight. Don’t worry though, if you’re not looking to begin your holiday season at the beginning of November, because the Biltmore Estate runs their holiday décor through January 6. Enjoy Chanukah on the Ice in Chattanooga, Tennessee. During this Chanukah celebration, you will be able to skate on the ice, partake in the lighting of a giant menorah, enjoy kosher treats and make fun crafts. Head a little further south to Atlanta where you can check-out the Atlanta Botanical Gardens Holiday nights which features synchronized dancing lights, walk of flames, dancing orb lights, 30 foot tall cone trees and much more! If you don’t want to head that far from home, there are some great holiday events right here in Florida! Head south to the Winterfest Boat Parade taking place on December 15th where decorated boats (80s theme this year) sail the intracoastal waterway from Fort Lauderdale to Pompano Beach or take a quick drive to Gaylord Palms Resort in Orlando for life-sized ice sculptures and slides, snow tubing, a light show and more. If you’re looking to get in some cardio before gorging on that holiday feast, head to Winter Haven, Florida where you and hundreds of other runners dawn your best Santa outfit and go for a 5K or 10K.

An Occasion off the Mainland

The festive fun is not just found in ‘the lower 48!’ Head to Alaska, the home of real reindeer for a true Christmas treat! While in Alaska, be sure to check out a city called North Pole, which is home to Santa Claus House, a general store and holiday shop where countless letters to Santa arrive to each year. While you are in Alaska, take some time to spend outside at night and catch a glimpse of a truly magical sight: the Aurora Borealis (or Northern Lights). If you think you’re a tough competitor, maybe you want to train for the Yukon Quest, which is roughly 1000 miles of blistering conditions and dog sled racing against other competitors held at the end of January. Not into a white Christmas? Head to Hawaii but don’t expect to find decorated evergreens, instead you’ll find decorated palm trees and wreaths with tropical flowers like a hibiscus. Christmas day isn’t filled with fires and roasting chestnuts, but surf competitions on the beach, Christmas luaus and dinners with Hawaiian dishes like kalua pork, lomi lomi salmon, ahi poke and poi.

WELLNESS360 | NOVEMBER/DECEMBER 2018

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Lifestyle

Have Yourself a Quirky Little Holiday

BY DANIELLE SPANO

Hanging stockings, intentionally wearing horrendous sweaters, exchanging questionable cakes or leaving cookies for a visitor in the night are just a few of the ways we celebrate the holiday season in the United States. As odd as these might seem to even Americans, there are some fun and quirky traditions around the world that might have American traditions beat.

DECK THE HALLS

Think a silver, tinsel Christmas tree is strange here? Well, other countries might have that beat! For luck and prosperity, Ukrainians decorate their trees with spider webs (fake, thankfully). In India, you won’t find the beautiful evergreens trimmed but instead you will find mango trees and banana trees decorated. If you are in the market for a unique nativity scene, head to Oaxaca, Mexico for the Night of the Radishes, where you will find oversized radish carvings galore at the annual event.

HOLIDAY FOOD FAR

The Japanese will wait hours in line to get their bucket of Kentucky Fried Chicken as a result of a successful advertising

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campaign in the 1970s. In South Africa, you might find the Emperor Moth served deep-fried, as this is a popular Christmas Day dish. Not a fan of fruitcake? Well, you might want to head to Portugal and try their cross between fruitcake and king cake to make Bolo Rei, which has a prize hidden in the cake and brings the finder luck (as well as responsibility for bringing the cake next year).

SCARY CLAUSE

Instead of a lump of coal from Santa, in Austria, Germany and Hungary a Christmas devil known as Krampus will punish disobedient children. In Iceland, you better look nice for Christmas because if not, the Yuletide Cat may eat you! South Africans protect Santa’s cookies from hungry children by telling a tale of a boy who ate them and was killed! In Greece, evil goblins are said to come out at night during the 12 days leading up to Christmas to cause mischief. There will be no cleaning up after those goblins if you are in Norway, as brooms are hidden on Christmas Eve to keep them from being stolen by witches.

REINDEER GAMES

Throughout the holiday season, Italians play tombola, a bingo-like game. In Germany, it is said that the first child to discover a hidden pickle in the tree on Christmas morning receives a prize. Ethiopians have never really celebrated Christmas, despite its strong Christian culture, but instead play a hockeylike game called Ganna once a year: on Christmas afternoon.

SANS STOCKINGS

If your stockings are hung by the chimney with care, how do you wear shoes to the traditional Christmas morning mass in Venezuela? You roller skate! In Portugal and the Netherlands, children leave one shoe next to the chimney to be filled instead of a stocking. German and Brazilian youth leave their shoe outside to be filled with sweets, but beware, as naughty children wind up with a tree branch in Germany! In Iceland 13 ogre-like Santas called ‘yule lads’ leave gifts in shoes for 13 nights leading to Christmas, but those who misbehave get a rotten potato.

â„¢

HAPPY

HOLIDAYS! from your family at

WELLNESS360 | NOVEMBER/DECEMBER 2018

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Lifestyle

CELEBRATE

WORLD KINDNESS DAY

BY NATALIE RICHOUX

NOVEMBER 13

Sometimes we need to take time out of our busy, lives to reach out with small acts of kindness for other people. That’s precisely why the World Kindness Movement Coalition created World Kindness Day. Since 1998, November 13th has marked World Kindness Day, a time where individuals are encouraged to display kindness to others, both big and small.

Random acts of kindness, from holding a door for someone to buying someone’s dinner, are wonderful and thoughtful ways to show strangers generosity that may just turn a bad day into a great day. While acts of kindness are beneficial for the individual receiving that kindness, there are also reasons why acts of kindness are beneficial for the person giving them.

According the Florida Hospital system, individuals who participate in acts of kindness improve their health, boost their mood and generally make them feel better about themselves and the world they live in.

When we give, we experience emotions of satisfaction which triggers the release of oxytocin, the chemical responsible for giving us a happy feeling and help give us a surge of self-esteem and optimism. Bonus though, oxytocin can also help reduce inflammation in our body which is linked to joint issues, migraines and even cancer. Additionally, when we engage in acts of kindness there are stress relieving properties that come with this type of engagement. Saying hello to someone or smiling at a stranger helps not only boost their mood but actually helps you witness and be a part of good in the world which can help you get a break from the problems that are causing you so much stress.

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Additionally, many acts of kindness require you to engage with other individuals, which means you are less lonely. This is good news because according to Douglas Nemecek, MD and Chief Medical Officer for Behavioral Health and Research for Cigna, loneliness contributes to a variety of cardiovascular diseases that are typically seen in individuals

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who have been heavy smokers for years. But getting out and doing acts of kindness, big or small, help us connect with others, whether briefly or a lasting relationship, and help deter loneliness and promote positive health.

While the benefits to yourself are evident and great, the benefits of the individuals who are on the receiving end of your kindness stand the most to gain. Giving a smile and compliment to the barista at Starbucks who has been there since 4:00 a.m. and inevitably dealt with a swath of rude customers can

help lift their spirits in tremendous ways which can then help them spread kindness to their next customer by offering a warm greeting and compliment.

This November 13th, spread kindness by doing one (or all) of these simple acts of kindness that can benefit your health and bring happiness to others!

57 KINDNESS random acts of

1 Hide $1 bills around dollar store

2 Put money in

20 Volunteer at a library 21 Volunteer at an assisted living facility

Redbox case for snacks

22 Hold the elevator

3 Pay for lunch for person behind you

23 Pay for someone's dry cleaning 24 Bring someone back a souvenir

4 5 6 7 8 9

in the drive thru Send postcards to sick children Send postcards to soldiers overseas Put a coin in an expired meter Bring treats to the office Let a driver merge into your lane Leave a generous tip for a waiter

10 Leave change in a vending machine for someone 11 Serve at a homeless shelter 12 Pick up litter

13 Give a stranger a compliment 14 15 16 17 18

Leave nice notes on cars for people Hold the door open for someone Babysit for free Plant a tree Do a favor without asking or expecting anything in return

door open

from a trip 25 Help someone jump their car 26 Help someone with a flat tire 27 Rake the leaves for a neighbor

28 Take a whole day to not complain

29 Pay for someone's morning coffee 30 Pay someone's bus fare 31 Give-up your seat on the bus 32 Let someone at the supermarket with just a few items checkout before you

33 Slip a nice

note into a family member's lunch 34 Leave a nice message on the mirror for family or friend 35 Send coloring books to sick

children in the hospital 36 Give your umbrella to a stranger

37 Foster an animal 38 Write down someone's best qualities and

give it to them 39 Water a neighbors plants if they're

looking dry 40 Leave change at the laundromat 41 Write a positive review for a place

you enjoyed 42 Recycle items 43 Send a care package to family or friends 44 Start a fundraiser 45 Start a piggybank for a cause 46 Find out something new about

a co-worker 47 Write a handwritten letter to someone 48 Be a welcoming neighbor 49 Leave a surprise in a library book 50 Endorse a skill on someone's LinkedIn

51 Donate used books to library

52 Bake someone a treat 53 Give away your parking spot 54 Smile at someone, just because 55 Tutor someone 56 Ask a senior about their past

57 Leave a surprise in the mailbox for your mail person

WELLNESS360 | NOVEMBER/DECEMBER 2018

41

Give While You Get: How Social

Entrepreneurship is Transforming Business

BY TRACY WRIGHT | PHOTOS PROVIDED BY MANUFACTURERS

TOM’s was unknown in 2006, but their mission was to deliver shoes to underprivileged children in developing areas when you purchased a pair of their shoes for yourself and has since given more than 35,000 pairs of shoes to children in need worldwide. TOM’s has inspired many other social entrepreneurs to launch a new model of business dedicated to doing good through consumer purchases.

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Social entrepreneurship are organizations that apply commercial strategies to maximize improvements in financial, social and environmental well-being and give back to communities in need. Research from a 2015 Cone Communications study indicates that when choosing between two brands of equal quality and price, 90 percent of U.S. shoppers are likely to switch to a cause branded product.

“Over the past decade, data continues to show that more and more people expect the products they buy to not just serve their purpose, but to also be sustainably produced and make a positive impact in our world,” said Kristin Joys, Ph.D., director of the Social Impact & Sustainability in the Entrepreneurship & Innovation Center at the UF Warrington College of Business.

As humans, “We are wired to help others and being of service gives us a sense of meaning and purpose. Especially here in America, where consumerism is such a big part of our culture and people tend to identify strongly with brands, the notion that one can make a positive impact in the world while shopping is quite compelling” says Joys.

86 percent of millennials think that business success should be measured in terms of more than just financial performance and conscious, social actions are a factor in measuring a business’s success. Furthermore, when consumers in the marketplace discover that a product they're purchasing also makes a positive social or environmental impact, they see themselves more like change makers and less like consumers, Joys said.

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Joy advises consumers to look for certified B corporations. Certified B corporations are businesses that meet the highest standard verified by social and environmental performance, public transparency and accountability to balance, profit and purpose.

“As consumers in the marketplace, it can be really challenging to make the distinction between brands that tell compelling stories compared to those who authentically walk their talk,” Joys said.

Booming from under 20 certified B corporations to 2,619 certified B Corporations across 150 industries, some of the companies include Ben and Jerry's Ice Cream, Patagonia, Warby Parker, Athleta, New Belgium Brewing, Stonyfield Farm, Eileen Fisher, Etsy and Kickstarter.

Trends show that social entrepreneurship is not going anywhere and will continue to grow. “There has been tremendous growth in the fields of social entrepreneurship, sustainability, and Corporate Social Responsibility (CSR) over the past decade.

The promise of B Corporations is particularly compelling as their commitment to CSR is more than just cause marketing. It is fully baked into their DNA and business strategy, thus arguably it is potentially more impactful, both by offering their customers options beyond the “business-as-usual” which can potentially contribute to social, environmental, and economic practices that continue to deplete limited natural resources and damage communities,” Joys said.

"Certified B corporations are empowering their customers to contribute to efforts

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to create positive social, environmental, and economic change in ways that have traditionally been considered the purview of nonprofit and charitable organizations,”according Joys.

Research has shown that socially conscious companies can help to build brand loyalty.

A 2018 Cone/Porter Novelli Purpose Study found that 77 percent of consumers feel a stronger emotional connection to purpose-driven companies over traditional companies, and 79 percent say they are more loyal and 73 percent are willing to defend that company.

For consumers who are driven to purchase items from socially conscious companies or to benefit local community, Joys has three pieces of advice: be conscientious consumers, support local businesses and look for certified B Corporations. This holiday shopping season, try to give while you get and choose a socially conscious company.

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WELLNESS360 | NOVEMBER/DECEMBER 2018

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Ask the Expert

Ask the Rheumatologist

BY MICHAEL ROZBORIL

Dr. Michael Rozboril earned his medical degree from the University of Illinois Abraham Lincoln School of Medicine. He completed his internship and residency in Internal Medicine at the University of Michigan Medical School. After completing a Fellowship in Rheumatology at the University of Michigan, Dr. Rozobril practiced medicine in Michigan before moving to Gainesville, FL in 1985.

Dr. Rozboril is currently a practicing Rheumatologist at SIMEDHealth in Gainesville, FL.

Who are rheumatologists?

A rheumatologist is a physician trained in the specialty of internal medicine who has then advanced their training by completing a fellowship in the field of Rheumatology.

These physicians are eligible to be board certified in the specialties of both Internal Medicine and Rheumatology.

Rheumatology primarily focuses on the area of medicine dealing with the aches and pains in our muscles and joints. All forms of arthritis, as well as autoimmune problems are diagnosed and treated by Rheumatologists. Rheumatologists use medications, therapies, bracing, and other non-surgical modalities to treat these conditions.

What do rheumatologists treat?

The most common problem we deal with is Osteoarthritis which is the degenerative wear and tear our joints suffer as we get older, or a reaction to previous joint trauma from accidents or repetitive use. We also diagnose and treat other bone diseases like Osteoporosis. Another important set of diseases we diagnose and manage include are a variety of autoimmune disorders.

Conditions like Rheumatoid Arthritis, Lupus, Scleroderma, and “vasculitis” are the more common ones we see. These diseases are different from Osteoarthritis because they can affect not only the joints but internal organs and skin as well. Patients

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with these conditions can present with pain but also with rashes, eye disease, or even kidney failure.

Diseases that rheumatologist diagnosis and treat, are they hereditary or can people prevent them?

Some of these diseases have a genetic basis but more often environmental factors, medications, and sometimes bad luck prevail. Diet and exercise play an important role as appropriate fitness and control of one’s weight can help reduce the everyday wear and tear our joints experience. Also, sometimes joint damage can occur if you’ve had an injury which was not treated properly over a period of time.

When should I see a rheumatologist?

Patients are often referred to a rheumatologist by their primary care provider when they have muscle or joint symptoms that are either difficult to diagnose or treat. Muscle pain might require one approach, while muscle weakness could signify a life-threatening disease that requires

Some patients do not feel comfortable with their diagnosis or despite attempts at treatment are having persistent symptoms; it is appropriate for them to refer themselves for another opinion.

In any event, if you are experiencing joint pain, inflammation, an unknown rash, or if your symptoms return after stopping a prescribed medication, speak to your physician immediately.

My joints are chronically sore, should I see a rheumatologist?

We all have joint aches and pains. Joint aches and pains can be related to an acute injury or illness. However, if your pain doesn’t resolve quickly, or if it returns after stopping medication, call your physician’s office. Your primary care physician is a great place to start. He or she can determine if the symptoms you are experiencing require a referral to rheumatologist. If your symptoms persist, your primary care doctor will know the best specialist to refer you to.

My skin has become sensitive and painful, is this something to worry about?

Should I see a rheumatologist or a dermatologist?

A skin rash could be dermatologic problem, like Psoriasis, for example, and many of these patients can have an associated Psoriatic Arthritis. You are welcome to see a Rheumatologist for these symptoms, but your Primary Care Physician can often help you determine if the cause of your skin problems require a rheumatologist, dermatologist or even an allergist.

My muscle(s) continually spasms and twitches. Should I be concerned? Should I see someone about it?

Muscle spasms and twitching can be the result of a variety of things. Stress, injury or illness can all cause muscle spasms. The best thing to do for persistent spasms or twitches is to call your doctor’s office. They can best advise you on your concerns.

PHOTO COURTESY OF DR. MICHAEL ROZBORIL

What are rheumatologists trained to do?

The most common problem we deal with is Osteoarthritis, which is the degenerative wear and tear our joints.

a very different approach. Rheumatologists often co-manage their diseases with other specialists like orthopedics, ophthalmologists, and nephrologists.

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Mind Matters

SEASON OF SADNESS

How Winter Can Affect Your Mental Equity

BY CHRISTY PIÑA

Depression is not always a constant; there are some forms of depression that go through cycles and mirror the changing seasons. This type of depression is known as seasonal affective disorder, or SAD. According to the National Institute of Mental Health, SAD is not a separate depression but rather a depression that has a recurring pattern of beginning and ending at approximately the same time for individuals.

People have theorized what is the cause behind SAD. The Mayo Clinic offers three possible causes of SAD based on studies.

First, your circadian rhythm (or biological clock) becomes off in the winter months due to the decreased amounts of daylight and your body can struggle to adjust to the limited sun exposure and incorrectly signal what time of day it is causing hypersomnia, feelings of depression and overeating.

Serotonin is a chemical largely responsible for our sleep patterns, social behavior, and memory. Again, the decrease in sunlight during late fall and winter months can lead to a drop in serotonin levels and cause an inability to regulate sleep patterns, social behaviors and memory.

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SAD could also begin in the spring or early summer. In order to officially be diagnosed with SAD, this must occur two years in a row. The symptoms of SAD vary from individual to individual, but there are overall symptoms people can look for if they suspect they are experiencing SAD. In general, some symptoms of SAD may include having low energy, hypersomnia (excessive sleepiness at all hours), overeating, weight gain, carbohydrate cravings and social withdrawal. Generally, the symptoms start off mild and become more severe as the seasons go on.

Finally, the Mayo Clinic also sites melatonin as a reason individuals may suffer from SAD. Melatonin is a hormone responsible for the sleep habits of our bodies, but melatonin is triggered to produce during nighttime hours (when it is dark outside) and then stop producing during daytime hours (when it is light outside), but due to the decreased amounts of sunlight in winter, the body can overproduce melatonin causing hypersomnia.

According to the National Institute of Mental Health, SAD is more often diagnosed in women than in men and occurs more frequently in younger adults than in older ones. Apart from gender and age, factors that may increase your risk of SAD could be family history, prior depression or bipolar disorder, and living farther from the equator where the summer days are long and winter ones are incredibly short. According the National Institute of Mental Health, only 1 percent of Floridians suffer from SAD while 9 percent of New Englanders suffer from SAD due to Florida being closer to the equator.

In majority of cases of individuals who experience SAD, their episodes begin in the fall and continues into the winter months, generally subsiding in the spring or early summer. However, in more rare cases,

While SAD can often be self-diagnosed, if you find that you’re not motivated to do the things you usually enjoy doing for days at a time, you should see your doctor, especially if you are having trouble sleeping and your

WELLNESS360 | NOVEMBER/DECEMBER 2018

appetite has changed. They can confirm whether you are suffering from SAD and can recommend treatment. Various forms of treatment and therapy for SAD can include light therapy (where you work near a device that gives off bright light that mimics natural light), medication, psychotherapy or Vitamin D supplements.

If you’ve noticed any of the above symptoms in yourself or in someone close to you, it’s important not to brush it off as the winter or summer blues and go see your doctor.

They can stop the disorder from getting more severe and help you be your normal self again.

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Mind Matters

Be Mesmerized by the Benefits of Hypnotherapy

BY JESSICA FRANKLIN

When we think of hypnosis, the image that often comes to mind is a Freudian psychiatrist dangling a pocket watch in front of a patient, informing them that they are getting very sleepy, until their eyes close and they essentially become puppets. While this is the representation in media and pop culture, hypnosis can be highly valuable when used as an adjunct therapy known as hypnotherapy.

Hypnotherapy is a widely used practice in the medical and psychological communities alongside conventional medicine and therapy. It is easy to think of hypnotherapy as something that puts people to sleep and causes them to lose control over their actions, but it is used much more intricately as a form of therapy. According to certified hypnotherapist Carol Perrine, “hypnosis is a normal, natural state of mind that you are in and out of all day long from the time you wake up to the time you drift off to sleep. The only requirement for hypnosis is bypassing the conscious mind, and that happens a lot as you move through your day. Another way to understand hypnosis is to think of it as getting your conscious and subconscious minds to work together.” When an individual undergoes hypnotherapy, it simply puts them in a more relaxed state and opens the mind to suggestions.

According to the Mayo Clinic, “hypnotherapy can be an effective method for coping with stress and anxiety,” by training the patient’s mind to follow healthier thought patterns. However, because it helps people become more relaxed and open to exploring new pathways in their brain, it can be used to diagnose and treat a variety of human ailments and afflictions such as anxiety, PTSD, phobias, addiction, sexual disfunction or bad habits. It can also be used to improve sleep, communication and relationships. “The experienced hypnotherapist gleans information about how the client prefers to feel, formulates suggestions from what the client wants

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and then delivers the suggestions back to the client during the hypnosis session” says Perrine. Hypnotherapy is not a replacement for conventional psychotherapy or psychiatry, but rather a tool used alongside these forms of therapy to find more value in conventional therapies. However, there are proponents who find such transformative powers in hypnotherapy they have used it in lieu of Western medicine for certain things.

medical issues such as insomnia, addictions and panic attacks.

Unfortunately, not everyone is an ideal candidate for hypnotherapy, as there are many people who are simply unable to enter a deep enough trance to make the practice effective for them. Many hypnotherapists offer consultations to explore whether hypnotherapy is a good option and an, “opportunity to get an idea of whether Hypnotherapy can be used an adjunct form for hypnosis is the right course of action and general anesthesia or as an entire replacement if I am the right hypnotist for any possible for localized anesthesia, this is commonly client” says Perrine. If it turns out you are known as hypnosurgery. According to a a great candidate for hypnotherapy, you journal article published in the Journal of the can find many life changing ways to use National Medical Association, hypnosurgery hypnotherapy in medicinal forms, and risks can help remove fear, surprise and are rare and minimal. If you are looking to apprehension from a patient, which can lead break a bad habit, manage chronic pain, end to easier administration of general anesthesia; an addiction or just improve sleep, you may treat post-op nausea and pain; and improve want to consider adding hypnotherapy to overall attitude toward surgical experiences. your treatment plans.

Perrine has treated a variety of phobias and ailments through hypnotherapy such as *Always consult a physician before beginning or phobias of needles, flying, public speaking, discontinuing medical plans of treatment. misophonia (hearing others chew food) and

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Finance

Trimming the Tree and the Holiday Budget

BY REBECCA SANTANA

The holidays are here, and along with them come the stresses of holiday shopping. All the parties, dinners and gifts can really add up, and by the end of the season you might be left wondering where all your money went. According to a Statista survey, U.S. consumers expected to pay over $900 on average for Christmas presents alone. The holiday season can be expensive, but it doesn’t have to be. Here are five tips and tricks that could save your holiday budget.

Think Ahead

The holiday season can sneak up on you, and all of a sudden you’re planning parties, arranging travel plans and doing your holiday shopping all at once. Be mindful throughout the year. Start with after Christmas sales, and look for next year’s gifts. It might seem too early, but you can find some of the best deals of the year.

Presidents Day and Labor Day are also great times to find discounts on everything from electronics to home decor. And don’t forget about online shopping. Amazon Prime Day (typically in mid to late July) has great deals on thousands of items, and free two-day shipping, so you can get all your holiday shopping done from the comfort of your home.

Save Leftovers

The holiday season is a time for big parties and delicious feasts. It’s likely you might end the season with more food than you know what to do with, but don’t throw out that leftover Christmas dinner. Here are a few recipes that can help you make the most of your holiday leftovers.

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Get Creative and Crafty

Gift giving can be one of the most stressful parts of the holiday season. Not only do you want to get something meaningful for your friends and loved ones, you want to do it without breaking the bank. Homemade gifts are a fun and inexpensive way to show you care. You can personalize your crafts and impress your friends with a thoughtful gift that is more meaningful than a gift card or a coffee mug. To get some guidance on your crafts, you might visit Hammer & Stain, a national DIY workshop headquartered in Gainesville. Craft Queen and owner Lisa Huigens recommends taking a holiday workshop where you can DIY a Christmas tree, a snowman or a sled. Workshop prices range from $25 to $75.

Donate to Charity

Skip your gift exchange all together.

Sometimes we get so wrapped up in presents and holiday planning that we forget about the less fortunate. The holidays are especially difficult for those in need and the organizations trying to care for them. Instead of getting more stuff, think about giving. Ask your friends and family to skip presents this year and instead donate to a valiant cause.

Mac N Cheese Balls:

Put your leftover mac n cheese in a casserole dish, and let it chill in the fridge for three hours.

Shape the macaroni into balls and let freeze overnight. Beat two eggs in a bowl and add two tablespoons of milk and two tablespoons of bread crumbs. Coat your now-frozen mac n cheese balls in the mixture and pan fry in the oil of your choice. Mix some sriracha and mayo together for a spicy aioli dipping sauce.

Find something you and your loved ones are passionate about and chip in to donate to the local or national charity of your choice.

Even if you and your friends can only spare $20 each, you all can feel proud that instead of buying some silly trinket, you’re truly embodying the holiday spirit by putting others before yourself.

Make Memories

The joy of unwrapping a present can be fleeting. In five years, are you going to remember that Aunt Carol bought you the cat mug sitting in the back of your cupboard?

It can be difficult to find a meaningful gift that your friend or family member will remember forever. While a gift can be fleeting, a memorable experience will last forever. Throw your normal Christmas party and gifts out the window, and instead make time for your loved ones and share a great experience together. Make Grandma and Grandpa play Christmas Carol Karaoke.

Pile all your best friends in a car and drive around looking at Christmas lights. Maybe have a holiday bake-off. The options are endless, and your friends and family will probably remember it for the rest of their lives.

Mashed Potato Cakes:

Mix four cups of leftover mashed potatoes with ½ cup of diced onions, 1 ½ cup of shredded pepper jack cheese, 1 egg and 3 tablespoons of flour. Mold the cakes by hand and flatten before coating with flour. Then pan fry over medium heat using the oil of your choice until crispy. Add salt to taste, and serve with sour cream and bacon bits.

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Spotlight 360

Selling, Riding, Giving Back PHOTOS BY JIMMY HO PHOTOGRAPHY

Ralph and Bonnie Cameron are local residents in Gainesville, dedicated realtors with Coldwell Banker, wonderful grandparents and two Harley Davidson motorcycle enthusiast who seize every opportunity they can to ride their bikes!

They enjoy scenic strolls all over the country but especially love the various charitable events they get to organize and be a part to raise money and awareness for causes near and dear to them.

Tell us a little bit about your love of motorcycles. When and how did it start?

(Bonnie) New Year’s Day 1998 we were at Amelia Island on a mini golf vacation. As I walked off the 3rd green onto a railroad tie walkway (which was slick due to the rain the night before) I fell and broke my knee. I was in a straight leg cast and on crutches for what felt like forever. On Valentine’s Day I bought RC his first HarleyDavidson motorcycle because he was such a sweetheart helping me with everything I wasn’t able to do. Ever since we first met he had constantly talked about wanting one so I knew it would be special! Once I was able to walk normal again I rode behind him for our first ride together. When we got home he asked me how it felt and I replied “I want to ride my own”. Memorial Day weekend I took my class…the rest is history!

How often are you able to ride?

(Ralph) At least once a week plus we try for 1 or 2 road trips a year. Unfortunately, being in real estate, sometimes work gets in the way (Laughing) (Bonnie) Yes, even when we are away riding, we are working for our buyers and sellers.

During the day when we stop for breaks we respond with text. When we stop for the night we are returning calls and responding to emails from my I-Pad. We really live by our tag line – Camerons Make it Happen!

What do you enjoy most about riding motorcycles?

(Ralph) Experiencing and seeing rural America, traveling the back roads plus the local people you meet which is something you can’t do on an Interstate or in an airplane.

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Spotlight 360 What benefits do you gain from riding motorcycles and being involved in the motorcycle community?

In September, 2000 and for 12 consecutive years we organized a riding group which met for monthly get together’s, lunch runs plus an annual overnight ride to St. George Island the weekend prior to Labor Day. Good times and lots of memories were shared by all!

We were the Founders/Organizers of Bikers on Parade for the USA. Because of the horrible attacks against our country on September 11th, 2001 we started this event which was held annually (2001 to 2009) for Veteran’s Day. A total of $510,000 was raised with 100% of the money benefitting our local Veteran organizations and the local Red Cross Chapter.

Since 2002 we have coordinated an annual Police Escorted Toy Ride to Ocala to participate in an event sponsored by the Ocala Harley Owners Group. This event benefits under privileged children and for many of the children this is the only Christmas gift they may receive which for us is emotionally overwhelming…Bikers Rock!

Where are your favorite places to ride your motorcycles?

(Ralph) Mountains of West Virginia, anywhere out west, and US 1 through the Keys in Florida.

What do you need to do to prepare for a road trip?

(Ralph) You don’t just get on a motorcycle and take a long distance road trip. Depending on time of year and where you are going you need to have the appropriate gear on board. You need to build up your endurance by doing short trips in different kinds of weather conditions to prepare your body for fatigue, dehydration and stamina for the trip ahead. Your body needs to be conditioned just like an athlete in training.

(Bonnie) Speaking of endurance…since I now ride a trike our Grandson, Ethan Walsh, started riding short rides with us when he was just 5 years old. He would ask me to pick him up from school, go on the Toy Run with us plus anytime he knew we were riding he wanted to go. He’s now 11 and this year he begged for an overnight trip so we took him to St. George Island…he didn’t want to come home! He asks all kinds of questions and wants to do exactly what Papa & Grandma do. He definitely shares our Passion and has become “Grandma’s Wingman”!

If you could ride your motorcycles anywhere, where would it be?

(Ralph) We’ve ridden in all 48 states in the contiguous United States as well as Southern Canada so hands down Alaska, the only state left you can reach by land that we haven’t been to.

+

Bonnie and her grandson, Ethan, on a ride to St. George Island

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Spotlight 360 Tell us about your favorite trip.

(Bonnie) Let me share the tale of our favorite trip and why it was so great...the journey and the passion! Our adventure began on June 16th, 2004. I had just bought my new HarleyDavidson Road Glide (my biggest bike ever), completed my 500 mile break-in then began our journey knowing our lives would never be the same! We anticipated the thrill with the whole country ahead of us along a route derived from our endless hours tracing lines on dog-eared maps to make it happen (no GPS). Our mission was to go to Neah Bay, Washington which is the northwest point of the 48 contiguous US states then to San Diego for the southwest point.

We rode through all kinds of weather and road conditions...different roads but same feelings! Death Valley with 112 degree temperatures (very hot), desert cross winds up to 50 MPH (what a thrill), Washington’s Olympic National Park with full leathers and snow (very cold), Hurricane Ridge Road and Original Route 66 with steep, small winding “S” curve roads (with donkeys sometimes blocking your way as you came around the corner) to the Grand Canyon which was spectacular, Hoover Dam, Las Vegas, Lake Tahoe, plus spending the night at the Navajo reservation.

What a thrill riding through the beautiful Ozark Mountains in Arkansas, Grand Tetons in Wyoming, Highway to the Sun in Glacier National Park Montana, Pacific Coast Highway in Oregon all the while making so many wonderful memories that I could go on and on about!

Needless to say, when our trip was complete we could proudly say we had finally been to all 4 corners of the USA, rode in every state, corner to corner, coast to coast, traveling all rural roads and making friends along the way! We spent 22 unforgettable days, doorstep to doorstep, covering 8,896 total miles. Without a doubt, it most definitely was my dream trip of a lifetime!

Favorite Book: (Bonnie) I read at least one book a week. Favorites are anything about the Civil War and Christian novels by authors like Lynn Austin and Elizabeth Musser. I just like to read!

(Ralph)I like autobiographies from successful business people and Prepper books from authors such as William Forstchen and A. American.

Favorite Food: (Ralph) Anything BC fixes and CHOCOLATE! (Bonnie) Breakfast is my favorite meal of the day especially bacon, eggs and toast!

Favorite Quote: “If you cannot do great things, do small things in a great way” Napoleon Hill

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WELLNESS360 | NOVEMBER/DECEMBER 2018

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Community

We Tried It! SCALLOPING

Living in North Central Florida has its advantages: beach weather year-round, living within two hours to the “Happiest Place on Earth,” award winning golf courses and water ways filled with the fresh catch of the day! In this edition of We Tried It, we snapped on our masks, snorkel and fins and dove right in to try our hands at scalloping.

We ventured into Crystal River, a cozy little town just southwest of Gainesville on the Gulf of Mexico. Once we loaded up the boat with all our gear, we launched off for a gorgeous day on the water. After a twenty to thirty-minute ride, we arrived at where we would first drop anchor to hunt down our scallops. A few of us had been scalloping before so they gave the newbies a quick lesson of how far from the boat you can go, what we should be looking for, and how to ensure a scallop doesn’t clamp down on your finger. We threw on our gear and headed into the warm and calm waters to find our dinner!

Once we had picked over a couple areas and collected a bucket full of scallops, not near what our legal limits were, but still, plenty for us and with a looming storming heading our way, we decided to head back towards the marina, but not before taking a side trip to a sweet little natural fresh water spring to wash off our salt and shuck our scallops. Shucking is an artform and not for those with weak stomachs, as the edible part is protected by a “snot like mucus” that will make you stop in your tracks if not ready for it!

A few of us were pros at this, and armed with a dull shucking knife, they started by prying open the shell and scrapping the coating off the actual meat of the scallop, and after tossing the shell and all but the scallop aside, we finally saw what we had worked so hard for, a perfect, white round ball of meat!

After getting home, we threw our fresh and shucked scallops in a strainer to clean before cooking and then tossed them in a sauté pan with some white wine, garlic and butter and cooked them for seven or eight minutes and then we promptly enjoyed them!

In a nutshell: Scalloping is a great day to spend with friends hunting down the freshest seafood dinner you could have and enjoying the wonderful weather Florida has to offer!

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WELLNESS360 | NOVEMBER/DECEMBER 2018

PHOTOS COURTESY OF NICOLE IRVING AND NATALIE RICHOUX

Since it was the end of the season, it was a slow start at finding these little guys down in the sea grass as they were not as abundant as we heard they were in the beginning of the season. So, it took some of us quite a while to find just one, but, once they began to pop out of the sand and grass, and we got the hang of it, it was exciting to snatch it up and add to the growing pile in the bucket. Scallop shells are quite beautiful and if you were able to catch them while they were open, you saw an almost iridescent blue line on the top and bottom rims of the shell that were the scallop’s eyes.

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Community FRIDAY, NOVEMBER 2 GATOR GROWL 5:00 p.m.

Flavet Field Gatorgrowl.org

Friday, November 2 Homecoming Festival 10 a.m. – 12 p.m.

Plaza of the Americas Gatorgrowl.org

Friday, November 2 Gator Gallop Fun Run

11:15 a.m.

James G. Pressly Stadium Gatorgrowl.org

Friday, November 2 Homecoming Parade

12 p.m.

University Avenue to Main Street in Downtown Gatorgrowl.org

Saturday, November 3 UF Homecoming vs. Missouri TBA Ben Hill Griffin Stadium Floridagators.com

November 8 Woofstock

6:00 - 10:00 p.m.

The Barn at Rembert Farms Islandgrovewinecompany.com

Saturday, November 10 Sangria 5k Dash and Jazz in the Grove 8 a.m. – 6 p.m.

Island Grove Wine Company Alachuahumane.org

Friday, November 16 Starry Nights

6-10 p.m.

Florida Museum of Natural History Floridamuseum.ufl.edu

Friday, November 16 Hansel and Gretel Opera 7:30 p.m.

Phillips Center Performingarts.ufl.edu

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WELLNESS360 | NOVEMBER/DECEMBER 2018

Sunday, December 2 GLAM Craft Show

10 a.m. – 5 p.m.

First Magnitude Brewing Glamcraftshow.com

Saturday, December 8 Cinderella Ballet

1:30 & 7 p.m.

Curtis M. Phillips Center for Performing Arts Danscompanyofgainesville.org

8 a.m.

Depot Park

Thursday, November 22

Thanksgiving Day Thursday, November 22 Turkey Trot 8:30 a.m.

Tacachale Center

Saturday, November 24 - Sunday, November 25 UF Craft Festival 10 a.m. – 5 p.m.

UF O’Connell Center Oconnellcenter.ufl.edu

November 30 TrashFormations

6-8 p.m.

Florida Museum of Natural History Floridamuseum.ufl.edu

All Day Cedar Key, FL Cedarkeypiratefest.com

9 a.m. – 4 p.m.

Downtown Newberry, FL Newberrymainstreet.com

10 a.m. – 5 p.m.

Downtown Gainesville, FL Gainesvilledowntownartfest.org

Sunday, November 18 Cupcake Race & Kids Run

Friday, November 30 - Saturday, December 1 Pirate Invasion Weekend

Saturday, November 17 Newberry Fall Festival

Saturday, December 1 - Sunday, December 2 37th Annual Downtown Festival & Art Show

Saturday, December 1 Holiday Tree Lighting 6-8 p.m.

Historic Thomas Center Gnvculturalseries.org

Friday December 14 - Sunday, December 16 Nutcracker Times Vary Curtis M. Phillips Center for Performing Arts Performingarts.ufl.edu

Monday, December 17 Cirque Musica Wonderland 7 p.m. – 12 a.m.

Exactech Arena Cirquemusica.com

Tuesday, December 25

Christmas Day Wednesday, December 31

New Year's Eve

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NOW OPEN Special Delivery!

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WELLNESS360 | NOVEMBER/DECEMBER 2018