Wellness360 Magazine November/December 2021

November/December 2021 • Volume 6 • Issue 4

November/December 2021 • Volume 6 • Issue 4 wellness360magazine.com wellness360magazine.com

THE

ISSUE

WELLNESS360 | NOVEMBER/DECEMBER 2021

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Where Learning and Play Unite!

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WELLNESS360 | NOVEMBER/DECEMBER 2021

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Release the Beauty of Your Skin.

At Gainesville Dermatology, we carry a variety of the top Dermatologist-Recommended skin care products for all skin types. Our expert medical providers & medical aestheticians understand the importance of a proper skincare regimen & are knowledgable in formulating one for you.

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WELLNESS360 | NOVEMBER/DECEMBER 2021

Why is it important to follow a proper skincare routine?

The skin is the largest organ your body has, yet many people neglect its care. Not only is healthy skin a big part of looking your best, but it also makes you look and feel healthier. The skin is exposed to the sun and environmental pollutants all of the time.

Once damage is done, it can be difficult to reverse it. Incorporating a skincare routine with products that work with your specific skin type is the best way to fight free radical damage.

To schedule a FREE skincare consultation with one of our medical aestheticians, give our office a call!

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We Are Gainesville’s Local Mattress Store!

“We believe mattress shopping is getting increasingly difficult for customers, and our goal is to make it as simple as we can.”

IT ALL STARTED WITH THIS MAN. Wayne Morrell and his wife Emma Jean founded Morrell’s in 1964.

They got their start in the salvage business and throughout the years, have sold about any product you can think of for your home. Wayne Morrell is now retired from the family business, but at 96 years old, is anything but retired from hard work.

Mr. Morrell now spends his time working in his garden, renovating houses, and much more. He also enjoys hobbies like fishing in the gulf, photography, and metal detecting. Mr. and Mrs. Morrell have always been a great example in business and in life.

KEVIN CRAWFORD-SALES MANAGER The Mattress Experts by Morrell’s 3720 NW 13th Street Suite 10A Gainesville, Fl 32609 352-269-0669 www.mattressexperts.biz 6

WELLNESS360 | NOVEMBER/DECEMBER 2021

Wayne Morrell

™

PUBLISHER & EDITOR-IN-CHIEF ASSISTANT EDITOR GRAPHIC DESIGNERS VICE PRESIDENT OF SALES ACCOUNT EXECUTIVES CONTRIBUTING WRITERS

MAILING ADDRESS

Nicole Irving Lindsey Johnson, MS, MCHES, CF-L1 Aníbal Rodríguez, Megan Sapelak Shane Irving Betsy Langan, April Tisher Nicole Irving, Lindsey Johnson, Kendra Miller, Amanda Roland, Megan Sapelak, 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. © 2021

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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WELLNESS360 | NOVEMBER/DECEMBER 2021

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NOVEMBER/DECEMBER 2021

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20 features

20 The Kitchen Tool That Does it All: Dutch Ovens

Make this holiday season memorable by preparing some of your favorite dishes with this must-have kitchen item.

22 13 Ways to Give Back This Holiday Season

ON THE COVER

What better way to share the holiday spirit than gathering around the living room to open presents and seeing what your loved ones left inside your stocking? We wanted to capture some of that magic with our cover image. Make sure you check out some of the great holiday gift ideas we gathered for you on page 28!

There is no better time than the holidays to spark generosity and gratefulness in all of us. We‘ve listed 13 suggestions to help you get started.

CONNECT WITH US /wellness360magazine @wellness360mag @wellness360mag /wellness360mag WELLNESS360 | NOVEMBER/DECEMBER 2021

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NOVEMBER/DECEMBER 2021

in every issue ASK THE EXPERT

14 The Four Stages of

44 Ask the Endocrinologist

Metabolism: Forget Everything You Know About Your Metabolism

16 Breathe In, Breathe Out: A Simple Guide to Box Breathing

18 Holidays with a Side of Health History

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FITNESS 24 Going for Gold: How Local Seniors Inspire Fitness at Any Age

26 Chasing a Good Time: Is a

Deadline the Best Motivator?

STYLE + GEAR 28 2021 Holiday Gift Guide

NUTRITION

24

34 Broccoli: Little Trees with Big Results

36 Decoding the New Food

Labels: What You Need to Know

38 Hormone Healthy Foods:

Get Your Hormones in Check with These Healthy Ingredients

40 Healthy Holiday Sweets

LIFESTYLE

42 10

WELLNESS360 | NOVEMBER/DECEMBER 2021

42 Eggnog: The Magical Holiday Drink

MIND MATTERS 46 Ho’oponopono: An Ancient

Hawaiian Path to Forgiveness

48 The Dangers of Road Rage

FINANCE 50 Assess, Cut, Bundle and

Save: Conducting an Annual Expense Review

SPOTLIGHT 360 52 Adam Stein

COMMUNITY 56 We Tried It! North Central Florida Hiking Trails

58 Calendar

52 SPOTLIGHT360: Meet Adam Stein Adam Stein, an overnight manager at Lowe's and busy father of two, finds time to train for extreme races, including a 100-miler!

Pg 22: Photo Courtesy of Big Brothers and Big Sisters • Pg 24: Photos courtesy of Kathy Cafazzo • Pg 52: Photo courtesy of Adam Stein

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Editor's Note Photo credit : Tanya Consaul Photography

Stockings and toothpaste…

that is what the holidays are made of When I was a kid, Christmas mornings had a schedule that looked something like this: Wake up.

Wait for all the adults to wake up.

Wait for the adults to get their coffee.

Wait for the adults to set up the camera.

Wait for the adults to sit down. and...

Wait as patiently as you could for the handmade stockings to be handed to you so you could begin to rip open the carefully wrapped packages which could have been the newest Barbie doll or, a tube of your favorite toothpaste.

In the blink of an eye, the holiday season is upon us and while this season may bring gift shortages, long lines, delayed shipping and expensive postage, it also brings an opportunity to give what you can’t put under the tree, in a stocking or wrapped with a bow. Give the things that matter the most...your time, your talent, your love and your presence. In addition to checking items off their wish list, fill those stockings and boxes with handmade crafts, letters of gratitude, photos of sweet memories, and of course, tubes of toothpaste. You will thank me, I promise.

From our family to yours, happy holidays and warm wishes for a beautiful new year!

Ahh… sweet holiday memories. And, in case you are wondering, YES! I have continued the tradition of torturing my three sons with said pattern of waiting... patiently...for their tubes of finely wrapped toothpaste.

As an adult, I will admit, I still love unwrapping the small little packages in my stocking, but I mostly enjoy the tradition and what the stockings represent. Our stockings are extra special. My grandmother knitted them for us and, before her passing, she was able to complete a set for my children and watch them bounce with joy at the sight of them, full to the brim with toys, on Christmas morning.

Now that she is gone, those stockings represent her love and giving spirit.

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Nicole Irving, Publisher, EIC nbirving@irvingpublications.com

WELLNESS360 | NOVEMBER/DECEMBER 2021

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Health

The Four Stages of Metabolism Forget Everything You Know About Your Metabolism

BY AMANDA ROLAND

“My metabolism just isn’t what it used to be.”

Remember when you could run a mile in seven minutes on your high school track team or play ball with your buddies every day and never get tired? As we get older, we assume that our metabolism declines exponentially with every passing year, but new research has proven otherwise. The results might surprise you.

According to the Mayo Clinic, metabolism is defined as “the process by which your body converts what you eat and drink into energy.” It has been a long-held belief that our metabolism slows as we age, becoming less efficient at processing food and used as an explanation for us packing on the pounds.

Turns out, the time in our lives when our metabolism is at its best is when we are babies. You might think that it doesn’t take much energy to be a baby – they do have it pretty easy.

But by the time a new baby is one year old, they are burning calories 50% faster than adults, according to Pennington Biomedical Research Center. Babies do grow very quickly in their first year of life, which would account for some of the increased energy expenditure, but the verdict is still out on why their energy expenditure is so incredibly high for their body size. This perplexity continues to be researched.

So what happens after we are babies? Until we are about 20 years old, our energy expenditure, also known as our metabolism, slows by 3% each year. After we turn 20, we hit a plateau for the next 30 or so years. Even things like growth spurts and pregnancy do not have a major effect on metabolic rates during this time. After you hit your 60s,

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INFANCY TO ONE YEAR: Highest metabolism

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ONE YEAR TO 20s: Metabolism slows by 3% per year

WELLNESS360 | NOVEMBER/DECEMBER 2021

Until we are about 20 years old, our energy expenditure, also known as our metabolism, slows by 3% each year.

metabolism starts to decline slowly by about 0.7% per year, according to the Pennington article. We call these the four stages of metabolism (see below).

This new research proves to us that age alone might not be why you can’t run that mile or play ball like you used to. If you have the same metabolism in your 20s as you do in your 40s, then what gives? Is it because of genetics, lifestyle, daily habits or some other factor?

“Aging goes hand in hand with so many other physiological changes that it has been difficult to parse what drives the shifts in energy expenditure,” according to the Pennington article. “But the new research supports the idea that it's more than age-related changes in lifestyle or body composition.”

Until more research comes, we can rest in the fact that our bodies are amazing, unique machines no matter what stage of metabolism we are in.

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20s TO 50s: Metabolism stays the same

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60s AND BEYOND: Metabolism declines by 0.7% each year

WELLNESS360 | NOVEMBER/DECEMBER 2021

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Health

Breathe in, Breathe Out:

When we perceive stress, our bodies enter “fight or flight” mode, primed to take action. This natural response is a survival mechanism that is designed to keep us safe in dangerous situations. The problem is that many of us stay in this fight or flight response for prolonged periods of time with our sympathetic nervous system activated, which can be detrimental to our health. During fight or flight, stress hormones such as cortisol kick in, along with a more rapid heartbeat, shallow breathing and sweaty palms. According to Medical News Today, these periods of prolonged stress can increase our risk for heart attacks, high blood pressure, stroke and headaches.

A Simple Guide to Box Breathing

BY LINDSEY JOHNSON, MS, MCHES, CF-L1

Stress. We all have it. Our society thrives on it. But what if there was a simple way to combat stress in both the short and long-term that required nothing more than a few minutes of intentional breathing?

EXHALE - 4 seconds

INHALE - 4 seconds

HOLD - 4 seconds

HOLD - 4 seconds

Box breathing is a simple technique that anyone can do.

According to the Cleveland Clinic, box breathing can reduce stress, calm the mind and activate the parasympathetic nervous system, which is responsible for rest. Box breathing can have immediate results by slowing down the natural breathing pattern and relaxing the body. When completed regularly over time, box breathing can help impact overall stress levels and may help with anxiety and depression.

This technique is very popular in some high-stress, highdemand jobs such as the Navy SEALs, nurses, police officers, physicians and more. In a high stress situation, performing a couple of rounds of box breathing can help you focus, relax and prepare for the task at hand.

Mark Divine, a former Navy SEAL and the creator of SEALFit and Unbeatable Mind fitness programs, has been practicing box breathing regularly since 1987. Divine says, “I used it every day in SEAL training…it helped me graduate as the honor man, [the] number one graduate. Now I use it for every challenging situation and practice it daily.”

Box breathing is easy to do. As you become more comfortable with the practice, you can extend the time for each step. Give it a try!

BOX BREATHING

1. Get in a comfortable seated position.

7 2. Close your eyes or soften your gaze.

3. Breathe in through your nose for a count of 4 seconds.

4. Hold your breath for a count of 4 seconds.

5. Slowly exhale for a full 4 seconds.

6. Hold again for 4 seconds.

7. Repeat through several cycles, up to 4-5 minutes.

STEPS

Next time you’re about to start a big presentation or your teenager misses curfew, try a few box breaths before speaking to settle your nerves and hone in your focus.

You will not only feel better, but you’ll also be doing something positive for your body and mind.

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WELLNESS360 | NOVEMBER/DECEMBER 2021

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• Why All Women Should Care About Their Cholesterol • 7 Health Conditions That Affect Women More than Men • Nocturia: Is Nighttime Urinary Incontinence Disrupting Your Sleep?

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Health

WHAT QUESTIONS SHOULD I ASK? You’ll want a history of certain major conditions but a listing of minor conditions is also useful. Here’s a list to get you started: • Heart Disease (including high blood pressure, heart attacks, atherosclerosis, arrhythmias, stents and cardiac surgeries)

Holidays with a Side of Health History

BY LINDSEY JOHNSON, MS, MCHES, CF-L1

Thanksgiving is National Family Health History Day.

• Diabetes (both Type 1 and Type 2, as well as gestational diabetes and prediabetes) • Osteoporosis • Breast or Ovarian Cancer (Some breast and ovarian cancers are due to a genetic mutation. If someone has these cancers, ask if they’ve had BRCA testing.)

• Colorectal Cancer or Polyps • Skin Cancer • Any Other Type of Cancer

Have you ever noticed that every time you go to the doctor you are required to fill out a long family history questionnaire? Many people don’t know the details of their family’s health but this can be incredibly useful for staying on top of your own health.

This holiday season, take advantage of those family gatherings to collect the important information you need to keep you healthy.

HOW DOES THIS HELP? A family history of certain conditions increases the chance that you may be susceptible to some ailments, cancers or diseases.. In many cases, your healthcare team may want to start preventive screenings earlier or conduct additional testing to see if you are at risk for these conditions. For some conditions, earlier detection yields better outcomes.

START THE CONVERSATION Alert relatives beforehand that you’ll be having this discussion. While some families share everything, many people don’t know the intricate medical histories of their family members. Volunteer to go first and lay out the types of information you want to gather. Being open and sharing your own history shows your family that this is important to you. Offer to be the family historian and record responses and distribute them to the other family members. Repeat the conversation each year and update the results with any changes. Immediate family members are the most critical but aunts, uncles and cousins are also helpful.

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• Sickle Cell Disease • Kidney Disease Ask your family members for an approximate age at diagnosis as this helps providers determine if you are at increased risk. You’ll also want to piece together the health history of any deceased relatives, as well as the approximate age and cause of death. For example, a relative who died in their 30s from colorectal cancer would be relevant information.

WHAT DO I DO WITH THE RESULTS? Share this information with your provider at your next appointment and bring forth any concerns you may have. In the case of certain cancers, your provider may recommend earlier or more frequent screenings, prophylactic medications or additional surveillance. If you have children, it will also be helpful for them to have a complete family history that may be relevant in their future.

If you have an increased risk of certain conditions, your provider may recommend lifestyle interventions such as dietary changes, increased exercise, special sunscreen and others to mitigate risk.

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T H E K I TC H EN TO O L T H AT D O E S I T A L L

DU T CH OVENS

BY MEGAN SAPELAK

The holidays have arrived and it is officially time to whip out all of your best kitchen cookware. One must-have item is the classic and versatile pot known as the Dutch oven.

This centuries-old cookware can cook just about anything and is sure to make this holiday season a success!

WHAT IS IT AND WHERE DID IT COME FROM? A Dutch oven is a large, heavy, covered pot that is generally used to braise or brown meats and vegetables. It can also be used to slow-cook soups and stews, bake bread or even boil pasta. Dutch ovens are generally designed with a wide base, thick walls and short side handles. This simple design makes this cookware perfect for steady transitions in and out of the oven and retaining heat for long periods of time.

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WELLNESS360 | NOVEMBER/DECEMBER 2021

The term “Dutch oven” originated in the early 1700s when a man named Andrew Darby arrived back to Britain from a visit to the Netherlands.

He noticed the unique way that the Dutch used a mold made out of sand to make cast-iron cookware and decided to patent a similar process in England.

T YPES OF DUTCH OVENS

There are many different kinds of Dutch ovens. When searching for one that is right for you and your cooking needs, things to consider are cost, material and size.

MATERIAL: Dutch ovens can be

HEART Y GUINNESS BEEF STEW INGREDIENTS Olive oil 2 lbs. Chuck Roast Salt and pepper (to taste)

made using ceramic, aluminum, stainless steel or cast-iron.

1/3 cup all purpose flour

COST: The cost of Dutch ovens

1 large onion, diced

varies anywhere between $50 - $350 depending on where you buy it from and what brand you choose.

SIZE: They can range anywhere

between 1/4 qt. to 16 qt., with the most common sizes being 5-6 qt. A general rule of thumb for picking a Dutch oven is to allow for 1 qt. per person or serving.

HOW ARE THEY USED?

2 teaspoons fresh thyme 2 teaspoons paprika 3 cloves garlic, chopped

4 medium carrots, peeled and chopped 1/2 bottle or full bottle of Guinness beer (your preference) 1 tablespoon Worcestershire sauce 2 tablespoons tomato paste 3 cups low sodium beef stock 6 medium Yukon gold potatoes, quartered Fresh parsley for garnish

INSTRUC TIONS

1. Preheat your oven to 325 degrees Fahrenheit.

2. Place a large Dutch oven pot on the stove over medium-high heat and heat a

drizzle of olive oil.

3. Season the beef with salt and pepper and add to the pot, creating an even

layer at the bottom of the pot for optimal browning.

4. Brown the beef pieces on each side long enough to create a nice

caramelization, but not to cook all the way through. (About 2-3 minutes on each side)

5. Begin sprinkling pinches of flour over the beef as it browns. Continue until

flour is gone.

6. Remove the beef from the pot to a plate after it has browned. Heat another

drizzle of olive oil and add the thyme, paprika, onions, garlic and carrots to the pot. Allow the vegetables to sauté for about 5-7 minutes, stirring occasionally, then add the beef back into the pot.

Dutch ovens can be used on an open fire, stovetop or in the oven. Some of its many functions include:

7. Add the Guinness beer, the Worcestershire sauce and the tomato paste. Stir

Slow-cooking

8. Once the beer has reduced for several minutes and it has thickened, add the

Braising or searing

9. Add the lid to the pot and place in the oven at 325 degrees Fahrenheit for

Baking

10. Monitor the pot every 45 minutes to an hour by lifting the lid and stirring

Frying

11. Stew may be finished before allotted time. You’ll know the stew is finished

Campfire cooking

12. Sprinkle fresh parsley for garnish then serve in deep bowls using a ladle.

Soups, stews or one-pot meals Meats and vegetables Bread, skillet cookies

Roasting

and let the liquid cook down for about 4-5 minutes. beef stock and the potatoes.

about 3 hours. the stew.

when the potatoes are soft and the meat falls apart when you touch it with a fork.

WELLNESS360 | NOVEMBER/DECEMBER 2021

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13 Ways to Give Back This Holiday Season

BY LINDSEY JOHNSON, MS, MCHES

The holiday season sparks generosity and gratefulness in many people. While sometimes daily life gets in the way of volunteering as often as we’d like, the holidays are a great time to give back to the community. Whether you’re looking for a one-time opportunity or a way to get involved for the long-term, we’ve got some suggestions to get you started.

05 01 FOOD DRIVE Set out a bin at work or school to collect non-perishable items to stock the shelves at a food bank or homeless shelter.

DONATE BLOOD There’s always a need for blood and blood products. If you are able, consider blood donation.

BONUS Some blood banks offer free COVID antibody testing with donation.

02 DONATE TO A NURSING HOME Give the gift of your time to seniors who may not have family nearby or donate items such as blankets, pillows, lotion, nail polish or other items.

06 PICK UP LITTER This is an easy one that requires no coordination with an agency! Grab a trash bag and some gloves and clean up your neighborhood or a nearby area.

SAFETY TIP Make sure to wear bright and reflective clothing, stay away from the road and stick to safe areas. Wear heavy duty gloves to protect hands from sharp objects.

03 MEAL DELIVERY Donate your time to volunteer with an organization that delivers meals to the elderly or those in need such as Meals on Wheels through ElderCare.

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WELLNESS360 | NOVEMBER/DECEMBER 2021

PET SHELTER OR PET RESCUE Love animals? Get involved with a local pet shelter or rescue. They need volunteers to help with cleaning as well as walking and playing with the animals. They also are in need of donations such as pet food, toys, blankets and towels.

BONUS Many rescues allow child volunteers with their parents.

07 ADOPT A CHILD OR FAMILY FOR THE HOLIDAYS Help bring holiday joy to all families by adopting a child or family and providing gifts for the holidays.

Organizations like the U.S. Marines Toys for Tots or the Salvation Army’s Angel Tree Program provide opportunities to put gifts in the hands of happy children.

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TAKE A MEAL TO LOCAL HOSPITAL WORKERS, POLICE STATIONS OR FIRE STATIONS Frontline workers have been working extra hard throughout the pandemic.

Bringing a meal to local hospital workers or first responders is a great way to say thank you for their tireless work in keeping our community safe and healthy.

Call your local hospital or station first to coordinate logistics.

SERVE FOOD AT A HOMELESS SHELTER Volunteer to serve a meal (or several) at a local homeless shelter. Consider chatting with some of the recipients for a greater understanding of homelessness.

Number 13 photo courtesy of Big brothers and Big Sisters

09 SEND CARE PACKAGES TO SOLDIERS OVERSEAS Deployed soldiers may not be able to spend the holidays with their families and a care package would be a welcome surprise!

Military.com lists several reputable organizations that will assist sending packages to our soldiers.

11 DONATE BOOKS TO LOCAL SCHOOLS, LIBRARIES, CANCER CENTERS OR TAKE A BOOK, LEAVE A BOOK DROP BOXES Finished your latest novel and ready to pass it along? Have children’s books that your kids have outgrown but are still in good condition? Pass your books on to the next reader.

Many schools and libraries will accept gently used books. Other places such as radiation and chemotherapy centers often have a library available for patients and visitors to read while they’re waiting. There are also several “Take a Book, Leave a Book” donation boxes around town. These are intended to donate books you no longer need but take a book as well.

12 DONATE SUPPLIES There are many organizations that rely on donations to support their mission. Whether you have gently used clothing, toiletries or other items, there are organizations who would be grateful for the donations. Here are a few options: •H ealthStreet Clothing, toiletry and personal care items • Child Advocacy Center Clothing, books, toys or snacks •G race Marketplace and St. Francis House Clothing, toiletries, blankets and pillows

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VOLUNTEER AS A MENTOR WITH BIG BROTHERS BIG SISTERS Want to give back in a longer term capacity? Consider becoming a “Big” for a youth in the community and become a positive role model.

Visit bbbsmidflorida.org to find out more.

Wherever your heart leads you this season, there are many opportunities to help others in our community and beyond. Before visiting any organizations or showing up with donations, call or check their website to see the latest in pandemic protocol and if there are any limited restrictions.

WELLNESS360 | NOVEMBER/DECEMBER 2021

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Fitness

Going for Gold:

How Local Seniors Inspire Fitness at Any Age

BY TRACY WRIGHT

Proving you are never too old to excel in a sport, three local seniors recently medaled in the annual Gainesville Senior Games. Residents of the retirement community Oak Hammock, Ray Goldwire, 86, Bob Virnstein, 78, and Linda Cooney, 72, were successful in their quest for medals in their sports.

Goldwire won Gold in men’s golf; Virnstein won silver in the 100-meter breaststroke; and Cooney won bronze in the women’s 1,500-meter race walk.

From L to R: Bob Virnstein, Ray Goldwire and Linda Cooney

After he retired, Goldwire and his wife relocated to a golfing community in Lady Lake, Florida where he played golf often. A UF alumni, Goldwire and his wife decided to move to Oak Hammock in 2004. About 20 years ago, he medaled in the Senior Games in running, tennis and golf. After stepping away from golf a few years ago, he began playing again and decided to enter the games, where he won gold.

Goldwire is happy that he lives in Oak Hammock where physical and mental health is emphasized. A robust fitness center is staffed by UF personal trainers.

“Being in Oak Hammock means that I can continue to be physically active even at my age, which is very important to me,” Goldwire said.

The Gainesville Senior Games is one of 13 sites around Florida that serves as a feeder into the State Senior Championships, held Dec. 4-12 in Fort Lauderdale. This is a qualifying event for the National Senior Games, also being held in Fort Lauderdale, May 10-23, 2022.

“We feel the Senior Games movement is an invaluable part of countless people’s lives across the country and are honored to be a part of it,” said Emily Grissom, events manager at the Gainesville Sports Commission, which hosts the games. “To be able to compete as a senior means that they are able to focus on their physical health and mental health, keeping them motivated and active.

The Gainesville Senior Games allows seniors

Photos courtesy of Kathy Cafazzo

Goldwire says that he has made an effort to be active his whole life. Now retired for 20 years, he served as a Director of Human Resources in Toledo, Ohio, and his company was one of the first that championed workplace wellness. Goldwire served on a wellness national task force and spent much of his adult life running 10Ks and playing tennis and golf.

“I have always been interested in health and wellness and making sure I was physically fit,” Goldwire said. “I didn’t want to spend my latter years in a bed or a wheelchair.”

Fitness

I have always been interested in health and wellness and making sure I was physically fit.

I didn’t want to spend my latter years in a bed or a wheelchair.

Photos courtesy of Kathy Cafazzo

– Ray Goldwire

to compete in events that they love, or even want to try out, at an age where there is not a lot of opportunity to compete.”

The Senior Games provide a wonderful memory for all the participants who hold extreme pride in their physical prowess.

“We have many Senior Games participants that tell us their stories, and the most common one is being inspired by another participant to compete in the Gainesville Senior Games,” Grissom said. They have a friend or a neighbor that competes, see their medals that they won, hear their stories, and then want to join themselves. We have quite a few participants who have never tried any of the events until enrolling at our games.”

Events like the Senior Games prove it’s never too late to be physically active. Doctors strongly recommend that seniors continue to move in their later years and make it a part of their lifestyle. American Academy of Family Physicians points out the many benefits of regular exercise for seniors including improved strength, balance and energy, which can help prevent falls and boost independence. It can prevent or delay disease, such as Type 2 diabetes, heart disease or osteoporosis.

Exercise can also improve mental health and cognitive abilities.

The American Academy of Family Physicians outlines four different types of exercise that seniors should incorporate into their lifestyle each week—endurance (walking, running, swimming), strength (lifting weights and/or push ups), balance (tai chi) and flexibility (yoga or stretching exercises).

They also recommend that seniors ages 65 and over should

get at least 2.5 hours of moderate exercise each week.

Strength training is recommended at least two days per week, and balance and flexibility can be practiced every day.

An exercise program can be started at any age, but those over 50 should consider talking to their doctor before starting a program, says The American Academy of Family Physicians.

They will assess your current health condition and give appropriate recommendations for starting a fitness program.

Once you get the okay, make sure you have the proper tools.

Comfortable clothing and good support sneakers should be worn. You need to both warm up prior to exercise and cool down after. Start slowly with some exercises you feel most comfortable doing, such as brisk walking or swimming and be sure you are hydrated before, during and after exercise.

If you begin to experience symptoms like chest pain, shortness of breath, dizziness or nausea while exercising, stop the activity and call your doctor to follow up. Fortunately, most healthy seniors can safely begin an exercise program that helps improve their physical and mental health.

“The Gainesville Senior Games inspires seniors to continue to be active by creating a community and an event for them to look forward to and train for,” Grissom said. “All of our participants create relationships and bond with fellow competitors at the games. The National Senior Games are held every non-Olympic year and feature approximately 10,000+ senior athletes from all across the country. We have had a number of our athletes win medals on the national level, and we take pride in being associated with those amazing individuals.”

WELLNESS360 | NOVEMBER/DECEMBER 2021

25

Fitness

Chasing a Good Time

Is a deadline the best motivator?

BY TED SPIKER

TED TALKS THE HUMOROUS SIDE OF HEALTH

Almost 10 years ago, I started a Facebook group for people who wanted to run a 5K under 30 minutes. The group—called the Sub-30 Club, which now has nearly 7,000 members—quickly changed its focus: We wouldn’t just center around 29:59. Instead, anybody with a running, fitness or health goal would find a community of support and positivity, because we all understood what it felt like to struggle, to chase, and to overcome our demons trying to attain what once felt unattainable.

I hit the goal time with 20-some seconds to spare about a year after starting Sub-30, but I haven’t seen that number since.

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

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

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Knowing that 29:59 is ketchup-bottle slow for some and jet-fast for others (fitness is relative!), I #stupidly declared a few months ago that I wanted to try to hit sub-30 again to coincide with the 10th anniversary of the Sub-30 Club in April 2022.

HOW’S IT BEEN GOING? A) I swam more than I ran the past few months, so I’m behind schedule. Big boy summer-running = feeling like you’re trotting through a dishwasher cycle within the first six steps.

B) My heel pain, tight hamstrings and tacolined core have protested this idea.

With a deadline approaching, my focus has sharpened, and that means fighting through the gravy-stained holiday season, as well as pushing past whatever work, life and anatomical issues decide to pin-pop my plan.

Once someone who loved setting fitness goals, I have dialed back the last few years—instead focusing on wellness as a way to feel better and be healthier rather than pursuing some arbitrary number that doesn’t really matter. Or does it?

WELLNESS360 | NOVEMBER/DECEMBER 2021

This hiatus has also made me hunger for something other than thousand-calorie, headsized soft pretzels (but the beer cheese!). It has made me long for the thrill of the pursuit and the journey of trying to push harder for something.

I have a long way to go, and it will take some serious sacrifices to get smaller and faster. Deepdown, I don’t know if I’ll make it.

This holiday season, I’m grateful for many things in my life, including the ability to give it a try.

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STUFF THAT STOCKING

BY TRACY WRIGHT, NICOLE IRVING AND LINDSEY JOHNSON

It’s easy enough to find stocking stuffers for kids – grab some candy canes and a small toy and you’re good to go! But what about the adults in your life? Here are some great and innovative stocking stuffer ideas for the grown-ups on your list.

Trader Joe’s Himalayan Pink Salt Crystals ––––––––

TRUFF Truffle-Infused Hot Sauce ––––––––

Saporito Herbs de Provence Olive Oil ––––––––

Kikkerland Fish Magic Soap

(this innovative product helps eliminate strong odors from your hands like garlic, fish and onions!)

––––––––

PureWine Wand Wine Purifier

(removes histamines and sulfites) ––––––––

Bar Brat Insulated Coffee Mug & Beer Mug ––––––––

Urthkin Stainless Steel Straws with Pouch (save the environment while sipping your drink) ––––––––

Wallet Ninja ––––––––

Swiss Army Mini Champ Alox ––––––––

Prima Pet Collapsible Silicone Food and Water Travel Bowl

Nuun Sport Electrolyte Hydration Tablets

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MyFAK First Aid Kit

Athleta Gap Supersonic Run Belt

Attitude Natural Deodorant

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Herbivore Jade De-Puffing Face Roller

Google Pixel Ear Buds

NateBur Fidget Rings

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Beauty by Francesca Natural Handmade Beer Soap (beer is anti-inflammatory for the skin)

Patch Hypoallergenic Eco Bandages

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Tangram Smart Jump Rope

Poo Pourri Toilet Spray

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Body Glide Stick

WELLNESS360 | NOVEMBER/DECEMBER 2021

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WELLNESS360 | NOVEMBER/DECEMBER 2021

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33

Nutrition

Broccoli:

Little Trees with Big Results

BY LINDSEY JOHNSON, MS, MCHES, CF-L1

While broccoli’s odor isn’t always appetizing, the flavor and health benefits of this cruciferous veggie are! These little trees are an excellent boost of nutrition, full of many vitamins and minerals.

Did you know that due to broccoli’s fiber content, it is a great tool against constipation? Just one cup of broccoli has 2.3 grams of fiber, or approximately 5 -10% of the recommended daily value.

Broccoli is also high in vitamin C, a powerful antioxidant in the fight against infections. In fact, broccoli boasts a higher vitamin C content than most citrus, which we typically associate with immune boosting.

The high vitamin C content of broccoli also works in favor of skin health and anti-aging properties. According to the United States Department of Agriculture (USDA), one cup of broccoli contains approximately 45 - 54% of the daily recommended amount of vitamin C. Besides being an excellent tool in immunity, broccoli helps fight cancer due to its high content of antioxidants. These antioxidants, which aid in the prevention of cell damage that can lead to cancer, are present in cruciferous vegetables and have even been called “green chemoprevention” for their powerful role in preventing cancer.

Broccoli contains a compound called sulforaphane, an antioxidant that helps not only with preventing cancer but with reducing inflammation overall. Sulforaphane helps those with Type 2 diabetes manage blood sugar and the high fiber content helps prevent diabetes for others. Sulforaphane plays a role, along with fiber and potassium, in reducing the risk of cardiovascular disease, the leading cause of death in the United States.

Vitamin C, calcium and vitamin K are all important in bone health. In addition to the high vitamin C content, one cup of broccoli contains 64-86% of the daily recommended amount of vitamin K and 3-3.5% of the daily recommended amount of calcium. Developing and maintaining strong bones earlier in life can help prevent dangerous falls later.

Is there anything broccoli CAN’T do? With so many health benefits, broccoli is a great addition to a well-rounded diet. Don’t like the taste? Broccoli is most bitter when roasted. Try steamed broccoli with healthy seasonings such as fresh lemon juice, a sodium-free seasoning, black pepper or sprinkled with some light Parmesan.

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WELLNESS360 | NOVEMBER/DECEMBER 2021

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35

Nutrition

Decoding the New Food Labels: What You Need to Know

BY LINDSEY JOHNSON, MS, MCHES, CF-L1

WHAT’S DIFFERENT?

One of the key changes to the new label is that the serving size is now more prominent. On the previous label, the serving size was more obscure and it was unclear that the information on the label often applied to only a portion of the total product instead of consuming the whole package. The prominence of the serving size on the new label urges consumers to pay attention to how much they are eating.

One will also notice that the caloric content of the serving on the package is displayed in a larger font size.

This simple yet impactful change draws attention to the calories per serving. The new footnote provides a general recommendation for a 2,000 calorie per day diet. This number is a broad recommendation for standard American adults per U.S. Department of Agriculture (USDA) and U.S. Department of Health and Human Services (HHS).

The label also reflects updated recommendations on nutrient quantities, additionally denoting the specific quantity of the recommended daily intake of some nutrients, besides just the percentage.

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WELLNESS360 | NOVEMBER/DECEMBER 2021

What's Different?

Servings: larger, bolder type

Serving sizes updated Calories: larger type Daily values updated

New added sugars Change in some nutrients required

Actual amounts declared New footnote

In the carbohydrates section, the new label pulls out added sugars as a separate line item, allowing consumers the opportunity to make informed decisions about additional sugars added to their foods.

WHAT DO I NEED TO PAY ATTENTION TO?

Depending on your personal health history and dietary needs, there are different parts of the label that may be of more relevance to you.

Generally speaking, looking at and understanding the calorie count is an important piece of information. Take into account the serving size and how much you plan to eat. For example, if the serving size is one bar but the package contains two and you plan to eat them both, make sure you double the calories to understand the full amount you are consuming.

In the “Total Fat” category, one important line is “trans fat.” According to the Mayo Clinic, trans fats have a doubly negative effect on heart health - reducing good cholesterol and increasing bad cholesterol. The American Heart Association (AHA) states that many trans fats are created through a manufacturing process to enhance flavors and have a long shelf life. A healthy diet will reduce or eliminate added trans fats.

Sodium is another ingredient to review carefully. The average daily recommendation for sodium is 2,300 mg per day. For those with high blood pressure or other heart disease, the daily recommended amount is 1,500 mg. According to the Food and Drug Administration (FDA), the average American consumes 3,400 mg per day.

The additional salt can cause strain on blood vessels as well as contribute to bloating and weight gain.

If you have diabetes or prediabetes, pay extra close attention to the total carbohydrates listed. A target goal for many with diabetes is 45-60 grams of carbs per meal and approximately 1530 grams per snack.

HEALTHY EATING

Food labels appear on prepackaged food items to help consumers make informed decisions about what they are eating. A good practice is to review labels before purchasing items to ensure that the marketing on the package is aligned with the nutritional information so that you are fully aware of what you are consuming.

The healthiest diet includes primarily fresh foods with limited processed items. Be a knowledgeable shopper and purchase items that help you meet your individual nutritional goals.

Image courtesy of https://www.fda.gov/food/food-labeling-nutrition/changes-nutrition-facts-label

Thanks to updated scientific information linking diet to chronic diseases such as heart disease and obesity, The Food and Drug Administration (FDA) began to update food labels with new recommendations and easier to read information. The change happened over the course of a few years with phase-in dates for various information and foods, but all products were required to have the new label in place by July 1, 2021.

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37

Nutrition

Hormone Healthy Foods:

Get Your Hormones in Check with These Healthy Ingredients

BY AMANDA ROLAND

Hormones are chemical agents that regulate and control many processes in our bodies.

Our stress level, reproductive system, development, metabolism and so much more are all leaning on hormone levels to ensure that things are running smoothly. However, sometimes hormone imbalances can, well, throw us off balance. The good news is, with the help of your health professionals, there are foods that you can introduce to your diet to help balance these hormones and improve your health!

Imbalances can cause issues like weight gain, fatigue, infertility, depression, acne and more, and these issues can affect both men and women of all ages. First and foremost, if you feel as though you are experiencing these side effects due to a hormone issue, talk to your doctor to establish the best course of action to get you back on track.

After talking with your doctor, try some of these foods to naturally balance your hormones and feel better.

Cruciferous Veggies (br occoli, Brussels sprouts, cabbage, cauliflower) - Helps regulate estrogen - High in glucosinolates to help eliminate carcinogens Sa lmon - High in omega-3’s, which help produce hormones that regulate blood clotting -H elps regulate sex hormones (estrogen and testosterone) Av ocados - Balances cortisol levels - High in vitamin B5, which helps regulate stress-related hormones Wh ole Grains - Helps regulate melatonin for a better night’s sleep - Many whole grains also contain magnesium and fiber to regulate blood sugar Su nflower Seeds -Vitamin E regulates estrogen production Le gumes - Magnesium helps to regulate the nervous system Sw eet Potatoes - High in vitamin B6 which helps detoxify the body of excess hormones Be ll Peppers - High in vitamin C which benefits the adrenal gland Fl ax Seeds - Contains phytoestrogens that help expel excess estrogen from the body - Can help regulate menopausal symptoms Sp inach - Iron in spinach helps regulate thyroid hormones - B vitamins help increase energy

Looking for a way to make a tasty meal out of these hormone-helping ingredients? Try this delicious salad!

HEALTHY HORMONE HARVEST SALAD

1 cup raw spinach 1 cup sweet potatoes, cut into bite-sized pieces and roasted 1 cup shredded Brussels sprouts ½ cup diced Granny Smith apple 2 tablespoons toasted sunflower seeds 2 tablespoons olive oil 1 tablespoon balsamic vinegar Goat cheese crumbles for garnish Assemble your salad with spinach on the bottom, then layer on the roasted sweet potatoes, shredded Brussels sprouts, apple and sunflower seeds. Drizzle on the olive oil and balsamic vinegar, and toss the salad to get everything mixed. Lastly, sprinkle with goat cheese crumbles and enjoy! If you want to add protein, grilled chicken would be delicious on top.

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WELLNESS360 | NOVEMBER/DECEMBER 2021

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39

Nutrition

Healthy Holiday Sweets

BY LINDSEY JOHNSON, MS, MCHES, CF-L1

The holidays are filled with sweet eats and goodies! This year, don’t sacrifice your healthy eating habits to enjoy the treats of the season. Try these tasty sweets that are a natural, healthier option to traditional heavy desserts. You will satisfy the sweet tooth without adding to the waistline.

1 Banana Ice Cream (Swap for traditional ice cream) You can create your own healthy ice cream with one simple ingredient - bananas! Keep it basic or add variations for guiltless ice cream!

– 3 very ripe bananas Cut the ripe bananas into small chunks and freeze. Using a food processor or blender, blend to desired consistency.

Eat immediately or freeze for an additional hour for a firmer texture.

ADDITIONAL FLAVOR OPTIONS

CHOCOLATE PEANUT BUTTER Include 3 tablespoons peanut butter (or other nut butter) and 2 tablespoons cocoa powder before blending.

VANILLA Add 3 tablespoons vanilla extract and 1/4 cup milk of choice before blending.

PIÑA COLADA Add 1/4 cup shredded coconut, 1/4 cup diced pineapple and 1/4 cup coconut milk before blending. Refreeze. Use only 2 bananas for this recipe.

2 Chocolate Covered Pomegranate Seeds (Swap for candy)

Pomegranate is full of nutritional benefits such as high fiber content, vitamin C and protein. With a few simple ingredients, you can have the perfect sweet treat for any holiday party.

– 1 package dark chocolate chips – 1 cup pomegranate seeds – 1/4 cup shredded coconut flakes (optional) – 1/4 cup chopped nuts such as almonds, walnuts, peanuts (optional) Buy either pomegranate seeds or the full pomegranate fruit. If buying the full fruit, remove the seeds, rinse and pat dry before using.

Line a muffin pan with liners and set aside.

Melt chocolate in the microwave in short intervals to avoid overcooking. When almost completely melted, stir in pomegranate seeds. Stir in coconut and nuts. Dish mixture into muffin cups. If desired, top with additional coconut and nuts. Refrigerate 1 hour or until firm. Store in an airtight container, separating layers with wax paper.

3 Healthy Energy Power Balls (Swap for holiday cookies) These balls will satisfy your sweet tooth while providing you with plenty of protein power! Great for breakfast, a snack or your favorite dessert.

– 3 cups quick cooking oats – 1/2 cup honey – 1 cup almond, cashew, sunbutter or peanut butter – 1/2 cup mini chocolate chips – 1 tablespoon flax seeds – 1/2 teaspoon cinnamon Add ingredients to a large bowl and mix well with a mixer.

Form small balls by hand and place on a cookie sheet.

Refrigerate 1-2 hours or until formed.

4 Frozen Yogurt Fruit Cups (Swap for cheesecake) These sweet treats combine fruit with other natural ingredients like oats and pure maple syrup to make a delectable treat!

– 2 cups quick cooking oats – 1/2 cup almond, cashew, sunbutter or peanut butter – 1/2 cup maple syrup – 2 cups dairy-free yogurt of your choice (or Greek yogurt) – Chopped fruit(s) of your choice: raspberries, kiwi, blackberries, mango, blueberries and strawberries Line a muffin pan with liners. Mix together the oats, nut butter and maple syrup to form a crust. Press the crust firmly into the bottom of the liners. Add a layer of yogurt on top of the crust. Top with the chopped fruit. Freeze for 1-2 hours or until cups are firm.

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WELLNESS360 | NOVEMBER/DECEMBER 2021

WELLNESS360 | NOVEMBER/DECEMBER 2021

41

Lifestyle

Eggnog: The Magical Holiday Drink

BY LINDSEY JOHNSON, MS, MCHES, CF-L1

‘Tis the season for wintery holiday drinks and eggnog is at the top of the list! But, ever wonder what exactly eggnog is or where it came from?

We uncover the story of how eggnog came to be a holiday must-have!

WHAT IS EGGNOG?

While the exact history is uncertain, most culinary historians agree that eggnog originated in England many centuries ago as a drink for the British aristocracy. Evolving from the word “grog” for rum, the name morphed into eggnog. Eggnog became popular in the United States in the 1700s.

A dairy-based drink made of milk, sugar, eggs, cream and spices, eggnog is thick in texture and big on taste. Many recipes include flavorings such as nutmeg, cloves or vanilla for a spicy edge. When purchased from the store, eggnog is typically a non-alcoholic beverage. However, many people choose to drink it spiked with rum, bourbon, whiskey or brandy. The whipped eggs give this drink a thick, frothy texture bursting with flavor and heaviness.

While traditionally served cold, some people prefer a heated eggnog, particularly with a little rum!

Eggnog’s big taste also comes with a heavy dose of calories. According to Healthline, a 4-ounce serving of eggnog contains approximately 200 calories and 10 grams of fat (13% of the daily recommended amount). If you add brandy or rum, that’s another 65 calories per 1-ounce shot and many recipes call for twice that amount of alcohol. Therefore, an alcoholic serving of eggnog could ring in at around 330 calories! This is one drink you want to consume in moderation!

Visit WELLNESS360MAGAZINE.COM for a tasty eggnog recipe!

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WHAT ELSE CAN I DO WITH EGGNOG?

Because eggnog is a heavy drink consumed in small quantities, some people have trouble finishing the whole container. Not to worry – we have lots of other ideas for your eggnog!

Eggnog makes an excellent latte or coffee creamer. Using an aerator, froth it into the perfect holiday coffee.

Eggnog also makes outstanding

French toast. Prepare your

holiday brunch with eggnog in lieu of milk and eggs and top with some cinnamon, whipped cream and powdered sugar for a winter feast!

Ever tried eggnog in your oatmeal? Use it instead of water and have a tasty, hearty treat!

Two words: Eggnog Cookies!

The rich flavor of eggnog in cookie form? Yes, please!

Use eggnog instead of milk in other baking recipes such as

pancake and waffle mix, muffins and biscuits. The flavor gives these traditional foods a wintery feel!

Create eggnog cream cheese frosting for your next batch

of cupcakes! This frosting is particularly tasty on dark chocolate or vanilla cupcakes.

Give your healthy mashed sweet potatoes a flavor boost by stirring in some eggnog and granola or pecans.

Make an old-fashioned milkshake with eggnog,

cinnamon, a scoop of vanilla ice cream and topped with a cherry.

42

WELLNESS360 | NOVEMBER/DECEMBER 2021

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Ask the Expert

November is National Diabetes Awareness Month

Ask the

Endocrinologist

BY MICHAEL J. HALLER, M.D.

overwhelming majority of patients who ultimately get Type 1. However, most people with DR3 and DR4 do NOT develop Type 1 diabetes. This is why most patients who present with Type 1 diabetes do NOT have a family history of the disease even though the genes associated with risk obviously are carried from generation to generation.

Are all carbohydrates bad for those with diabetes?

FULL NAME Michael J. Haller OCCUPATION Professor and Chief, Pediatric Endocrinology University of Florida Dr. Haller is a Gainesville native and proud graduate of the University of Florida College of Medicine. His work is mainly focused on clinical research that seeks to delay the progression of and prevent Type 1 diabetes.

What is the main difference between Type 1 and Type 2 diabetes?

Type 1 diabetes is an autoimmune disease characterized by loss of the insulin producing cells of the pancreas called beta cells. Once enough beta cells are destroyed, the patient develops high blood glucose and requires insulin for the rest of their lives. There are some genetic and environmental links to Type 1 diabetes. Most newly diagnosed patients do not have a strong family history of Type 1 but do often have a family history of other autoimmune diseases.

Type 2 diabetes is a complex disease caused by a combination of genetic and environmental features. That said, it is most commonly associated with overweight/obesity and sedentary lifestyle. Many patients with Type 2 diabetes initially achieve blood glucose control with lifestyle changes and an oral medication called metformin.

However, patients who have Type 2 diabetes for more than 10-15 years or those who are unable to achieve effective lifestyle changes typically progress to requiring insulin to manage their diabetes.

Both Type 1 and Type 2 diabetes are associated with increased risk for damage to blood vessels and nerves resulting in increased risk for eye, kidney and cardiac disease.

Is Type 1 diabetes genetic?

Short answer is “no.” Long answer is that the immune system’s control of how it “sees” the world is controlled by a number of genes including the genes that dictate a part of our immune system called the Human Leukocyte Antigens (HLA). People with HLA types called DR3 and DR4 are at the highest risk of developing Type 1 diabetes and represent the

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No. All things in moderation. There are many ways to utilize dietary choices to achieve glycemic control of diabetes, whether it be Type 1 or Type 2 diabetes. For some patients that means restricting carbohydrates while for others that means giving more insulin to “cover” for the carbohydrates they like to eat. Certainly we encourage a healthy diet with a mix of adequate fat, protein, carbohydrate and micronutrients and for most people that means avoiding high calorie, high glycemic index carbohydrates (i.e., candy, soda, Gatorade, etc.)

What age and weight are you more likely to develop Type 2 diabetes?

There is no specific age or weight cut off, but the older one is and the longer they have had obesity, the higher their risk for developing Type 2 diabetes. People of African American, Hispanic, Asian or Native American ethnicity are at increased risk of developing Type 2 diabetes.

Is Type 1 or Type 2 curable? If it is cured, can it come back?

At this point, Type 1 diabetes is not curable. We are continuing to work towards therapies that might one day prevent or reverse the disease but we still have quite a ways to go. On the other hand, Type 2 diabetes can be durably reversed/cured in some patients through weight loss and exercise and in other patients through bariatric surgery. That said, it can/does recur if weight loss is not maintained.

What brings on a sudden drop in sugar levels? If that happens, does it mean I have diabetes? What should I do?

Blood glucose drops in response to insulin being secreted from the pancreas or due to insulin being injected. Most patients without diabetes who “feel hypoglycemic” do not actually have measurably low blood glucose but feel the relative change in their blood glucose caused by its decline once their natural insulin production responds to a high glycemic meal or snack.

Patients with beta cell dysfunction (both pre-Type 1 and pre-Type 2) can have true hypoglycemia related to the poorly timed release of insulin from their beta cells. For most patients, the best management of these symptoms includes exercise, weight loss and eating more frequent, smaller and lower carbohydrate heavy meals/snacks. For patients with Type 1 diabetes who have low blood glucose due to taking too much insulin, they have to immediately consume rapid acting carbohydrates (juice, sugar, glucose tablets) and then eat a snack or meal to avoid a more severe hypoglycemic event. Patients who require insulin also carry glucagon with them to use in an emergency situation in which their blood glucose is too low and they are unable to normalize it with food or drink.

WELLNESS360 | NOVEMBER/DECEMBER 2021

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Mind Matters

Ho’oponopono: An Ancient Hawaiian Path to Forgiveness

BY KENDRA MILLER

For many, the new year is a perfect time to make resolutions, set goals and incorporate significant changes in their lives. It’s a clean slate, a fresh start.

A great way to wipe the slate clean and start the new year with an open heart is by letting go of grudges, anger and resentment. According to the Mayo Clinic, embracing forgiveness for yourself and others can lead to healthier relationships, improved mental health, less stress and physical benefits such as lower blood pressure, improved heart health and a stronger immune system.

If you struggle with the concept of forgiveness, you may find guidance in the ancient Hawaiian practice of Ho'oponopono (pronounced Ho-oh-Po-no-Po-no). According to lifestyle website Grace and Lightness, the word ho’oponopono roughly translates to “cause things to move back in balance” or to “make things right.” It is a chant that acknowledges wrongdoing, requests forgiveness, practices gratitude and promotes love for yourself and others in four simple phrases.

The Ho’oponopono chant: “I’m sorry, Please forgive me, Thank you, I love you.”

Below are the components of the chant and how they each work to help cleanse yourself of guilt and shame and encourage forgiveness of self and others.

I’M SORRY

The first step is to acknowledge there has been wrongdoing and recognize remorse for the negative event, regardless of responsibility. The important part of this step is to realize that it does not matter who is at fault. You can apologize for holding onto the negative emotion whether it be guilt, shame, anger or resentment, or letting it affect who you are.

PLEASE FORGIVE ME

The next step is a deeper level of step one – asking for forgiveness. It doesn't matter from whom you are asking forgiveness – it could be your inner self, a spiritual being or the universe. Feel the power of forgiveness and repentance. You can say it as many times as you need to. Mean it when you say it.

THANK YOU

This step is showing gratitude for experiences that make us who we are, for life and love and for the ability to let go of negativity, guilt and shame. Feel gratitude for everything you have.

I LOVE YOU

Finally, project unconditional love inwards and outwards.

Let it heal you and let it heal your heart. Love is a very powerful emotion.

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This practice is simple but amazingly effective. You can incorporate this chant into a meditation practice, listen to it on repeat as you fall asleep or simply recite it in your head during the day.

As you go into the new year, use Ho'oponopono to let go of those grudges or guilt from the previous year by saying “sorry,” asking forgiveness from yourself, practicing gratitude and projecting love.

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WELLNESS360 | NOVEMBER/DECEMBER 2021

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Mind Matters

The Dangers of

Road Rage

BY LINDSEY JOHNSON, MS, MCHES

Honking horns, yelling, aggressive behavior… chances are good you’ve encountered an angry driver, or, you may be the angry driver. What is road rage, what causes it and what can be done about it?

According to the AAA Foundation for Traffic Safety, aggressive driving is a contributing factor in up to 54% of all fatal motor vehicle crashes in America. This statistic suggests that the anger and frustration that occurs behind the wheel can play a large part in deadly crashes.

According to the American Psychological Association (APA), psychologist Jerry Deffenbacher, PhD, of Colorado State University conducted a study of anger and aggressive driving and found some key differences in drivers that selfidentified as high-anger drivers: - They get angry faster and tend to behave more aggressively. They’re likely to be angrier throughout the course of the day, not just when driving.

- High-anger drivers tend to have hostile, aggressive thinking patterns and are more likely than other drivers to have thoughts of revenge. They are more likely to experience anxiety, general anger and impulsivity and are more likely to outwardly express anger.

- High-anger drivers take more driving risks such as driving 10-20 miles per hour over the posted speed limit, entering intersections when the light turns red, rapid lane changes and tailgating.

- In driving simulations, high-anger drivers had twice as many car accidents, more near-accidents and more speeding tickets.

THE SHOCKING STATISTICS The American Automobile Association (AAA) reports that 78% of drivers self-report at least one aggressive driving behavior in the past year.

In a seven-year period, road rage caused 12,610 injuries and 218 murders, the equivalent of approximately 30 deaths and 1,800 injuries per year. (AAA) NHTSA reports that road rage is becoming more common, with a 500% increase in aggressive driving fatalities between 2006-2015.

The AAA states that drivers ages 25-39 are the most likely to express aggressive driving behaviors.

While both men and women sometimes exhibit road rage behaviors, men are more likely to do so. Men are also more likely to express severe behaviors.

Road rage is most common in July, August, September and into October.

Road rage occurs most often near the end of the week and is highest during peak commute hours, between 4-7 p.m.

What is Aggressive Driving and Road Rage?

The National Highway Traffic Safety Administration (NHTSA) defines aggressive driving as when “an individual commits a combination of moving traffic offenses so as to endanger other persons or property.” Aggressive driving behaviors include tailgating, cutting off other cars, speeding while in heavy traffic, weaving in and out of lanes and even running red lights.

Road rage is a more advanced form of aggressive driving.

Yelling at other drivers, using profanity, flashing headlights, hitting the brakes or honking the horn to influence other drivers’ behaviors, driving other cars off the road, or in extreme cases, bumping or intentionally hitting another car to show displeasure are all examples of road rage. Some severe instances also involve weapons. In fact, Florida tops the list for road rage involving a firearm. Between 2014-2016, there were 147 reported road rage cases that involved a firearm across Florida, with Miami and Tampa at the top of the list.

What Causes This Behavior?

The NHTSA reports that the most common reason for aggressive driving is running late. This is also a common excuse for passing on the right and following too closely. The anxiety that drivers feel when trying to get to a destination on time may have implications on their driving safety.

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How Can I Prevent It?

Dr. Deffenbacher found that a treatment of either relaxation techniques only or a combination of relaxation techniques and cognitive restructuring were equally effective in reducing aggressive driving behaviors. Cognitive restructuring involves changing thought patterns to healthier ways of thinking. Relaxation strategies include breathing exercises and other basic relaxation techniques.

If you suffer from road rage, try some relaxation strategies before getting behind the wheel or when you feel anger rising in the car. Check out our article on Box Breathing on page 16 for some simple techniques.

Road rage is a common phenomenon that causes safety concerns for all drivers. Before getting behind the wheel, take a moment to take a few deep breaths and relax. Remind yourself that the potential of being late is not worth the risk of injury or death. Resist the urge to retaliate when other drivers act aggressively and do your part to keep Florida’s roads safe.

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Finance

Assess, Cut, Bundle and Save

Conducting an Annual Expense Review

BY KENDRA MILLER

4 Evaluate Insurance Needs Major life events or changes in lifestyle through the year can change your insurance needs. Did you buy a house this year? Make sure you have an appropriate amount of life insurance or disability insurance for income protection to cover your mortgage. Check your homeowners/renter’s insurance policy to ensure your limits are sufficient to cover your assets, and depending on your location, you may need flood insurance.

You probably visit your doctor once a year for a checkup, but there's something else to pencil on the calendar: an annual review of your utilities and insurance. An annual review is a great opportunity to determine if there are cost-saving changes you can make to your household expenses before the start of a new year.

Here are some tips on performing a review of your utilities and insurance: 1 Review Entertainment Utilization Review your monthly cable, internet and cell phone bills to determine if you are paying for services you no longer use. Cut premium channels and sports packages if they are not being watched or remove the channel when the season is over. If you find you aren’t using many of the channels at all, cut the cord and consider transferring to streaming services. Talk to your cellular provider to see if you are on the best plan based on your usage.

2 Bundle Services or Negotiate Rates Consider bundling services to reduce rates. Call your cable company and ask if there are deals available for cheaper packages, but avoid contracts. You often end up paying more and lose your leverage to cancel your service. Many cell phone providers also now offer plan options that include streaming service subscriptions.

3 Perform an Energy Audit Florida is not an “energy choice” state where individuals can choose their energy provider, so making sure you are utilizing energy efficiently is key to reducing your monthly electric bill. You can hire a professional to perform an energy audit of your home, but this can be costly. Instead, a quick DIY inspection of your home checking for drafty windows, old water heaters, air flow under exterior doors and attic hatches that are not airtight can help make a difference in your power bill.

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Re-evaluate health insurance needs such as medical, dental and vision coverage, and be aware of your current insurance company's open enrollment period. November is often the beginning of open enrollment for the health insurance marketplace and workplace health insurance plans. Review other options to determine if there is a more affordable plan that meets your needs.

If you are looking to decrease your home or car insurance spending, consider switching companies or raising deductibles to lower premiums. If your car is older, consider dropping comprehensive and collision coverage. You can also save money by bundling policies under one company and taking advantage of any discounts available for safe driving.

Spending a little time each year using these tips can help make a big difference on your household expenses.

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Spotlight 360

Adam is the father of two awesome kids. He currently works at Lowe's managing the overnight stocking crew, which means he "sleeps" during the day. When he's not sleeping, he's either training, studying to get his electrical certification or shuttling his kids around to their various activities.

What made you decide to run the 100-miler?

I tend to try to sign up for an event once a year where completion isn’t always a given and training for it is the only way to succeed and finish the race or event. The race I am training for now is the Cloudsplitter 100.

What do you like most about running long distances?

It sounds cheesy, but I like the ability to be inside my own head. Only on extreme distances will I even consider listening to music to pass the time. When running trails and enjoying nature, you learn a lot about yourself and have had some really deep thoughts that normally get overshadowed by everyday life.

What is the hardest part of it?

Being consistent in training. I downloaded a guide that told me what distances I should run and when, but with kids, job and everything else that goes along with being an adult, keeping to the plan wasn’t possible. In the end, it's going to be relying on the training I did and digging deep when things get hard.

What advice would you give others who want to get into distance running?

JUST RUN!! Start with a good base and build on that.

There are other factors for distance running that need to be taken into account such as hydration and nutrition.

Make sure that you have water and food when going out for the long runs as well as a plan to eat and drink (and not only when you’re hungry or thirsty). Oh and find a pair of comfortable shoes.

What is the longest distance you’ve run thus far?

I think around 57 miles, I’m not sure because my watch died on that run. It was at a local “race” called the San Felasco Fiasco (it lived up to its name). You were given a set of points in the park and had to hit each one in order. You were only given the first 50K and had to complete it and then head to the start where you would get the next set of points as long as you found everything on the first list. To date this race has been held three times annually and only had one person, Thomas Kipp, who successfully finished it in the time allotted.

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Photo courtesy of Adam Stein

Adam Stein

How long have you been running?

I started running when my old boss signed me up for a 5K our company had sponsored back in 2008. I hadn’t really run any type of distance before this, in fact I didn’t even have running shoes and ran in flat bottomed sneakers. From that point, I was hooked.

Spotlight 360 What other types of races have you done?

I was introduced to the exercise community by the workout group RMC which was founded many years ago by Andy Farina. They are a group of individuals that enjoy (just like myself) pushing themselves to new levels. Because of them, I have participated in obstacle races, GORUCKS, triathlons, half marathons and ultramarathons as well as countless workouts that challenged one's limits.

I like the ability to be inside my own head. When running trails and enjoying nature, you learn a lot about yourself and have had some really deep thoughts that normally get overshadowed by everyday life.

complete as many loops as possible. Each loop is 5 miles.

Myself and several other people that went to this event together were set to do 10 laps (50 miles).

The event moves around the country and this year it was held in Atlanta. Everything was good leading up to the event, but an unexpected cold front swept in and we started the race at 12 p.m. with the temps in the fifties and as the sun went down, so did the temperature. Many of the obstacles started to ice over, this led to several of the obstacles being shut down as they weren’t safe to traverse. One by one, we all dropped and by around 11 p.m., everyone had stopped for the night with between 3 and 5 laps run. In the morning, we all put back on our stiff and frozen gear and finished our last lap and claimed our title as World's Toughest Mudderers. To this day it feels like we could have pushed further and not stopped for the night. In the future I will probably run this race again.

Do you train alone or with others?

What’s your favorite race so far?

Obstacle Racing was the event that I was first introduced to when I joined the workout community and to this day are still my favorite races to run. The reason for this is that they have the ability to challenge all aspects of one’s physical fitness. In fact, one race had an obstacle where you had to remember a sequence of numbers to be repeated later on.

One race that stands out to this day was called Battlefrog Extreme. The participant had 8 hours to complete as many laps as possible. As the day went on, fatigue set in and after a couple laps even an easy obstacle became difficult and sometimes impossible.

What does your training schedule look like for this 100-miler?

The right way to train for a 100 is to progressively increase your mileage each week with a long run once a week followed by a semi-long run the next day and several short runs throughout the week. My training however has been running when I can, trying not to skip the long runs. On race day it will be a combination of training and mental grit and remembering why I am pushing my body to such limits.

What other types of exercise do you enjoy?

My favorite exercises are running, body weight exercises and rucking. Each one gives a different result and provides a different challenge to the body and mind.

Do you have any plans for other races?

I try to take my plans one year at a time and not think about what race is next but always am searching for one that challenges more than the last one.

One race that I did not do as well as I liked was World’s Toughest Mudder, a 24 hour obstacle race where you try to

I guess it all depends. I have always loved group workouts and helping encourage others to push a little harder and dig a little deeper. The ability to encourage others has always been a big reason to work out with other people. That being said, sometimes it’s nice to go out and work out at your own pace. I find that I do a lot of running solo.

Do you follow a specific diet or eating pattern?

No comment! I’m actually really bad in that area and with a busy life find that convenience takes precedence before any planned nutrition. When I am actually running a race, I do have a strict eating plan, which is to drink water regularly, sip Gatorade once every 5-10 minutes and eat a protein bar or Honey Stinger Waffle every hour. When on the course it's too easy to forget to eat so having it timed prevents you from neglecting that area.

How do you live a wellness360 life (balanced/well rounded/happy)?

Not sure that I’m the right one to answer this question! I would say that I try to find happiness in the little things and try not to get mad when things don’t work out as planned. As for the well-rounded, in this day and age it's hard, we have many objects pulling us in different directions. We as a society are all overworked, overtired and overstressed. The best way that I counteract that is living my life the only way I know how!

Please feel free to add anything else you would like!

I hope this helps someone considering getting into an endurance sport. I feel that we tend to shy away from physically tough things, when in fact we are all tougher than we know. The body is an amazing thing, we just have to challenge it to see what we are capable of.

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Community

We Tried It!

ANIBAL

NORTH CENTRAL FLORIDA HIKING TRAILS

Silver Springs State Park Hiking Trails

November 17 is National Take a Hike Day and our team decided to celebrate by getting outside and exploring what beautiful trails North Central Florida has to offer.

Here are our experiences with some of our favorites!

HAMILTON

MADISON

SUWANNEE

COLUMBIA

TAYLOR

UNION LAFAYETTE

BRADFORD

GILCHRIST

LINDSEY O’Leno State Park Hiking Trails (0.61 mile to 3.69 miles) If you want to go off the grid for a bit, I highly recommend O’Leno State Park. The beautiful woods will instantly make you feel relaxed and connected with nature.

There are approximately 11 miles of trails available in various lengths along with another 35 miles of trails available in adjacent River Rise Preserve. Some trails follow the banks of the Lower Santa Fe River for a spectacular view, including the spot where the river goes underground!

A rustic walking bridge, campground and restroom facilities are available as well.

The trails primarily run through the woods and are shady but don’t forget the insect repellent. This trail truly feels like stepping back in time and forgetting the problems of the modern world.

OVERALL:

(0.75 mile to 4.6 miles) My youngest daughter and I really enjoyed this particular trail because, not only do you get a chance to soak up the natural beauty of one of the most famous springs in Florida, but also get a sense of the history associated with the park. For many years it served as a famous Florida theme park; as we walked, we found throughout the trails many signs that share the story of each location, which we found very educational.

Due to the fairly recent conversion to a state park, many of the facilities are very new and well kept. During our visit we enjoyed both the walking trails and the historic 30 minute glass-bottom boat tour of the springs which was, to be honest, the highlight of the day.

When visiting, make sure you visit their website and plan your trip accordingly. There are plenty more things to do within the park such as canoeing, playgrounds, kayaking and scheduled events.

OVERALL:

ALACHUA

DIXIE

LEVY MARION

MEGAN Depot Park/Hawthorne Trail: (0.8 mile to 16.5 miles) I thoroughly enjoy this trail because there are many people around, it has beautiful scenery and it is paved. You can stay within the confines of Depot Park or venture further down the Hawthorne Trail, which connects to the Depot Park Trail.

However, be aware of bikers on the trail and I highly suggest not going out past dark. My favorite thing to do on this trail is to walk a few loops around the park close to dusk, then grab a picnic blanket and a beer from Boxcar and sit and watch the sunset on the hill. Perfect way to ease the mind and end the day!

OVERALL:

In a nutshell: It felt great to get outside and explore locally. North Central Florida is full of beautiful scenery and offers some amazing hiking trails.

If you need a little alone time with mother nature or just looking for something fun to do with the family, we highly recommend getting outside and taking a hike on November 17th!

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Community Event information may be subject to change due to COVID-19.

Please check with event organizers to confirm the status of events.

Sunday, November 7 Tom Walker Half Marathon and 5K

RECURRING EVENTS

7 a.m.

Gainesville Hawthorne State Trail givesignup.org

Haile Farmers Market

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

Thursday, November 11

Thursday, November 4 Woofstock

VETERANS DAY

6 - 10 Sept.

25,p.m.

2021-Jan. 9, 2022 Santa Fe River Ranch

Saturday, September 25 January 9, 2022 Tiny Titans: Dinosaur Eggs and Babies

Florida Museum of Natural History floridamuseum.ufl.edu Tiny Titans presents information about dinosaur reproduction and behavior with the help of the fascinating people and science behind these recent discoveries.

Learn about the family life of dinosaurs and their relation to birds in this captivating exhibition for all ages.

Takehumanesocietyncfl.org/event/ a rare and exciting look at the lives woofstock-2021 of dinosaurs through their nests. the fundraiser for specimens, the Humane Society ViewJoin authentic dinosaur touchofreal bones andFlorida see lifelike North Central at thismodels 6th annual of embryos, eggs and event! Headlined byhatchlings!

Whiskey Jones, this year's event features live Esta es una exhibición bilingüe. entertainment, a silent auction and delicious food and drinks.

Funded in part by Visit Gainesville, Alachua County

3215 Hull Road, Gainesville • www.floridamuseum.ufl.edu

Friday, November 5 28th Annual Stop Children’s Cancer Charity Golf Classic 9 a.m. - 6:30 p.m.

Hawkstone Country Club stopchildrenscancer.org

Saturday, November 6 47th Annual McIntosh 1890’s Art Festival

8 a.m. - 4 p.m.

McIntosh Civic Center friendsofmcintosh.com

Saturday, November 6 Swallowtail Farm Annual Fall Festival 12 - 9 p.m.

Swallowtail Farm swallowtailcsa.com

Thursday, November 4 GCM Food Festival

6 - 10 p.m.

Celebration Pointe eventbrite.com Savor food from 30+ great restaurants, listen to live music by Elio and have fun while playing a game of cornhole.

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Saturday, November 6 Sunday, November 7 40th Annual Downtown Festival and Art Show 10 a.m. - 5 p.m.

111 East University Avenue gainesvilledowntownartfest.net

Friday, November 12 Sunday, November 14 Krawl’n for the Fallen The FIRM, Starke eventbrite.com

Friday, November 12 The Gainesville Orchestra’s Dvorak!

“New World” Symphony

7:30 p.m.

Phillips Center for the Performing Arts gainesvilleorchestra.com/concerts.html

Saturday, November 13 Guided Lower Santa Fe River Paddle with Lars Andersen 9 a.m. - 1 p.m.

Poe Springs Boat Ramp alachuaconservationtrust.org/ upcoming-events/santa-fepaddle-111321

Saturday, November 13 UF vs. Samford Football Game Time TBA Ben Hill Griffin Stadium

Saturday, November 13 Farm to Table Dinner #2 - The Prairie 4 - 9 p.m.

Swallowtail Farm swallowtailcsa.com

Sunday, November 14 Alachua Main Street Harvest Festival 11 a.m. - 5 p.m.

Main Street, Alachua alachuabusiness.com/main-streetfestival/

Saturday, November 27 UF vs. FSU Football Game 7:30 p.m.

Ben Hill Griffin Stadium

Sunday, November 28 Friday, November 19 Cade After Dark 21+

6 - 8 p.m.

Cade Museum cademuseum.org Explore the museum as if you were a kid again during this event for adults ages 21 and up! Get a little messy with slime, challenge your friends to a game of giant Jenga and explore a Virtual Reality world.

FIRST DAY OF HANUKKAH Monday, November 29 Wednesday, December 22 A Christmas Carol Hippodrome Theater thehipp.org

Saturday, December 4 Sunday, December 5 Craft Festival 2021

Friday, November 19 Deck the Runway

10 a.m. - 5 p.m.

Exactech Arena at the Stephen C. O’Connell Center ticketmaster.com

Saturday, November 20 Newberry Main Street Fall Festival

Monday, December 6

6 - 8 p.m.

Butler Town Center bit.ly/decktherunway

9 a.m. - 4 p.m.

100 S. Seaboard Drive, Newberry newberrymainstreet.com/nmsofestivals

LAST DAY OF HANUKKAH

Thursday, November 25

THANKSGIVING Friday, November 26 Thursday, December 23 Miracle on 34th Street (the musical) Radio Play Hippodrome Theater thehipp.org

7 p.m. Friday, 1:30 p.m. and 7 p.m.

Saturday Curtis M. Phillips Center of Performing Arts danscompanyofgainesville.org

Saturday, December 11 Farm to Table Dinner #3 - Habitat 4 - 9 p.m.

Swallowtail Farm swallowtailcsa.com

Friday, December 17 Cade After Dark 21+ 6 - 8 p.m.

Cade Museum cademuseum.org

Saturday, December 18 Sunday, December 19 The Nutcracker

2 p.m. and 7:30 p.m.

Curtis M. Phillips Center for the Performing Arts dancealive.org

Saturday, December 25

CHRISTMAS

Sunday, November 21 The Cupcake Race - 5K, 10K, 15K, Half Marathon 8 a.m.

Hawthorne Trail runsignup.com

Friday, December 10 Saturday, December 11 Danscompany of Gainesville’s Cinderella

Sunday, December 26 Friday, December 10 Rosé Gala

7 - 10:30 p.m.

1908 Grand acsflnr.ejoinme.org/rosegala Join us at the American Cancer Society Rosé Gala for a one-of-a-kind evening, featuring great food, dancing, a spectacular auction and much more. With your support, the American Cancer Society saves lives by helping people stay well and get well, by finding cures and by fighting back against cancer.

FIRST DAY OF KWANZAA Friday, December 31

NEW YEAR'S EVE

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