Wellness360 Magazine November/December 2022

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ART DIRECTOR VICE PRESIDENT OF SALES COPY EDITOR

ACCOUNT EXECUTIVES

CONTRIBUTING WRITERS

Nicole Irving Aníbal Rodríguez Shane Irving Hannah Shelton

Betsy Langan, Ashley Stayhorn, April Tisher

Julia Bauer, Nicole Irving, Lindsey Johnson, Olivia Pitkethly, Cole Purvis, Isabella Sorresso, Ted Spiker, Tracy Wright, Alejandra Zamora

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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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ON THE COVER

There is no better place to start welcoming in the holidays and decorating than the front door.

From a simple evergreen wreath to a more elaborate circle of berries, ribbon, ornaments and trimmings, a wreath hanging on your door this holiday season is a true treat for everyone.

Our cover showcases a wreath of evergreen, orange slices, cinnamon sticks and pinecones.

Happy decorating!

taking the time to be thankful

With all the uncertainty and chaos in the world, not to mention the ever-lasting impacts of the COVID-19 pandemic, I’ve found myself turning to things that I can count on. For me, this looks like grocery staples and goodies I simply cannot live without.

Anytime I grace my local Publix, there shines my coffee creamer, Gatorade, cream cheese and eggs—right where I expected them to be, right when I needed them. As the story goes, I am sad to report, as you are probably already aware, this is not a given anymore (yes, I’ve sobbed).

Where did the cream cheese, coffee creamer and eggproducing chickens go?

At the start of October, media outlets reported Thanksgiving ingredients would be hard to come by, given that prices have generally increased and holiday shopping has already started to strip stores of limited supplies. This can present extra challenges for the last-minute shoppers in your life, so let this be your sign to start now (after you read this, of course)!

All jokes and holiday cheer aside, I am keenly aware of how supply and labor shortages have negatively shaped our world, and this certainly goes beyond the supermarket and winter season. I am sad for those who work in industries grappling with the weight of supply demands, many of which exists in response to crabby customers like

myself who can’t get their creamer of choice. No matter what industry you work in or what items you find yourself scrambling for, take a moment to pause, assess and, as always, be kind to your local retailers.

Remember what truly matters during the hustle and bustle of the impending holiday season, and know this cannot be found in any Publix aisle. This season is a wonderful reminder to take time, show gratitude to the people in your life, and relish in the blessings in front of you and the hard times behind you—both have made you who you are today, dear reader!

And, of course, be thankful for the coffee creamer, eggs and cream cheese you can find!

From the entire Irving Publications family, thank you for all your support and love this past year! We couldn’t do it without you!

Warmly,

Irving, Publisher, EIC nbirving@irvingpublications.com

Nicole

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Pneumonia: Another Respiratory Illness to Avoid

BY LINDSEY JOHNSON, MS, MCHES, CF-L1

The mention of pneumonia may conjure up images of elderly patients, but it can affect anyone. In honor of World Pneumonia Day on November 12, continue reading to learn more about what this respiratory infection is and how you can prevent it.

What is pneumonia?

According to the American Lung Association, pneumonia is described as “an infection that inflames your lungs’ air sacs (alveoli). The air sacs may fill up with fluid or pus, causing symptoms such as a cough, fever, chills and trouble breathing.” Pneumonia can even become severe enough to require hospitalization.

What causes pneumonia and PNEUMONIA

QUICK FACTS

World Pneumonia Day is November 12th

1.5 million annual visits to the Emergency Department with pneumonia as a primary diagnosis (CDC )

In 2020, the age-adjusted rate for death per 100,000 was 8.9 in Alachua County, compared to 8.6 for the state of Florida. (Florida Department of Health)

Who can get pneumonia?

While anyone can get pneumonia, children under the age of 2 and those over the age of 65, or people who have weak immune systems, are most susceptible to infection. According to the National Heart, Blood and Lung Institute, those who smoke cigarettes, consume drugs or alcohol, those with brain disorders such as dementia, Parkinson’s disease or stroke, respiratory diseases such as COPD, asthma and cystic fibrosis, pregnant women, those with HIV/AIDS, those undergoing chemotherapy, and those with other conditions such as diabetes, sickle cell anemia, heart failure, liver or kidney disease are at greater risk.

Diagnostic tests

There are a variety of tests that can help determine a pneumonia diagnosis. Your provider may order blood work, a chest X-Ray, CT scan or another assessment to effectively identify the issue.

Prevention

Taking care of our health is one step everyone can take toward preventing pneumonia. Quitting smoking is essential to lung health, and it’s important to ensure you are getting adequate rest, exercise and nutrition to strengthen your immune system. Remember to also frequently wash your hands and avoid contact with people feeling sick.

Vaccines may be available for the flu and COVID-19, as well pneumococcal vaccines for certain demographics, including those ages 2 and younger, ages 65 and older and those with weakened immune systems or other conditions.

Treatment

Many people can safely recover from pneumonia at home. Your provider may prescribe antibiotic, antiviral or antifungal treatments to support your healing. For those who are hospitalized, you may receive IV therapy of fluids and medications, oxygen therapy or even be put on a ventilator.

If you suspect you have pneumonia, seek medical treatment. The sooner the pneumonia is diagnosed, the better the outcome with an early intervention. Take care of yourself on a routine basis, especially when you are feeling ill.

Skin Care: Is LED Red Light Therapy the Answer to Your Skin Issues?

BY JULIA BAUER

Finding the perfect skin care routine can take weeks, months or even a lifetime. Some products may work wonders, while others result in more breakouts than ever—skin care is all about trial and error. If your lotions, serums and creams aren’t cutting it, LED red light therapy may be for you.

What Is Red Light Therapy?

Red light therapy, also known as RLT, is a treatment utilizing “low wavelength red light” to treat wrinkles, scars and acne, according to the Cleveland Clinic.

LED lights made its debut in the 1960s, but its ability to treat skin issues is a recent breakthrough, according to Harvard Medical School. Before making its way to the skin care market, NASA experimented with RLT on plant growth, and it has since been medically approved as a form of photodynamic therapy, where it activates a light-sensitive drug that destroys cells in conditions such as skin cancer, warts and psoriasis.

What Does It Do?

RLT targets skin cells called fibroblasts. These affect collagen production, which is a connective tissue protein that determines your skin’s ability to recover from damage. It’s believed that red light has the power to “undo” damage to the skin, according to Harvard Medical School. It also targets the mitochondria in cells, famously known as the “powerhouse,” giving them more energy to repair and rejuvenate skin, according to Cleveland Clinic.

By encouraging the production of collagen, targeting fibroblasts and upping blood circulation throughout the skin, RLT has the power to treat a variety of skin issues. These include fine lines, age spots, acne, skin texture, scars, eczema and stretch marks. Although RLT is a newer form of skin care, studies show both promise and potential.

Is It Safe?

Although the ultraviolet light from the sun, like UVA and UVB rays, can have harmful effects on skin, red light is not dangerous when used properly. In fact, according to the Cleveland Clinic, this remedy can be more gentle than some topical treatments, and it is nontoxic and noninvasive.

While you can purchase RLT devices online, they may be less powerful than dermatologist-level tools. If you are interested in RLT, visit your dermatologist and discuss if this innovative treatment is right for you.

YOUNG SKIN

AGED SKIN

Damages Defined: Common Injuries and How to Treat Them

BY COLE PURVIS

There are few roadblocks on your fitness journey as bothersome as the ill-fated injury. From tears and fractures to breaks and sprains, injuries come in many shapes and sizes. In a perfect world, we could safely compete and exercise to our hearts’ content but realistically, it is essential to identify and differentiate potential injuries to make the smartest—and safest—decisions moving forward.

Sprains, Strains and Tears

A sprain occurs when you stretch or tear one of your ligaments—the tough band of fibrous tissue that connects two of your bones together in your joints. Some of the most common sprains occur in the ankles, wrist, thumbs and knees. Alternatively, a strain is the stretching or tearing of a tendon that connects muscle to bone. This can happen anywhere in the body, although it most frequently happens in your lower back or hamstrings. Common side effects for the two injuries include, but are not

limited to, pain swelling and bruising in the affected area.

Both sprains and strains fluctuate in severity depending on the damage to the ligament or tendon and the location of the injury. For instance, an ankle sprain can sideline you from your typical activities anywhere from two to twelve weeks depending on the damage done to your ligament.

According to medical professionals at the Cleveland Clinic, sprains and strains are graded on a scale of one to three.

GRADE 1:

Mild damage or stretching to ligament or tendon. Recovery is typically 1-3 weeks.

GRADE 2:

Partial tear of ligament or tendon. Recovery is typically 4-6 weeks.

GRADE 3:

Complete tear of ligament or tendon. Recovery can last 3 months or more.

Fortunately, for milder sprains and strains, the Mayo Clinic suggests you can avoid an unwanted trip to the

doctor by following the tried-and-true RICE method:

• Resting your body

• Icing the affected area

• Compressing said area and

• Elevating the injury above your heart to reduce swelling

If you are experiencing unbearable or worsening pain, it is important to visit your doctor, as it is possible you have experienced a partial or complete tear of a tendon or ligament and might require more serious treatment.

Fractures

Bones, like the columns of your home, are the foundation on which you structure your body around. A series of tendons, joints and ligaments attach to these anatomical building blocks to help you navigate throughout your everyday life. Therefore, damaging our bones can jeopardize the integrity of our body’s typical functionality.

Bone fractures, commonly referred to as broken bones, are, unfortunately, one of the most frequent and severe injuries we can encounter throughout our lifetimes. As it sounds, fractures are quite literally the breaking of a bone or bones in your body, and the result can range anywhere from a small crack to a complete separation. Symptoms often include swelling, tenderness, a sharp pain and lack of mobility in the afflicted area. If you are certain of or suspect that you have fractured a bone, see a doctor as soon as possible, as your break could heal incorrectly or endure further damage.

Always Err on the Side of Caution

Overall, injuries can be meddlesome and seemingly unavoidable, but it is essential to never overlook their severity. Considering how simple self-treatment can be (remember RICE), trying to push your body through an injury is senseless, especially considering the long-term repercussions this can cause. Just remember, if you are ever skeptical about the gravity of your ailment, take a trip to the doctor. When it comes to taking proper care of your body, it is always better to be “safe than sorry.”

BY NICOLE IRVING

Fitness Rules, Debunked: 14 Common Exercise Myths That Just Aren’t True

BY ALEJANDRA ZAMORA

Perhaps nothing is more personalized or specific to an individual than health and fitness. These days, we hear more unsolicited advice than ever about vital issues, thanks to social media and the ease with which misinformation can go largely unchecked.

The truth is: If we’ve heard it enough, we’ve most likely accepted it as true. That much can be said for the following fitness “rules.” These common principles are ones you may have heard around the gym or from friends on Facebook—in other words, from anyone other than a medical professional or personal trainer! Learn what’s fact and what’s fiction when it comes to your health from actual sciencebacked sources. Here are 14 common fitness myths we’re debunking once and for all.

1. You should always stretch before your workout

According to Dr. William Kormos of Harvard Health Publishing, studies comparing those who stretched and those who didn't stretch before a workout found little benefit was gained from doing so; in fact, it was found that stretching a stiff muscle could actually lead to injury. Instead, Kormos recommends a 10-minute, cardio-based warm up to get blood flowing and loosen up your muscles. Try incorporating a brisk walk outside or on the treadmill before you begin your next workout.

2. Weight gain means your routine isn't working

Exercise is often synonymous with weight loss, so if you’re gaining weight despite trying a new fitness routine, you might think the program you're on isn’t working. This isn’t always the case: “A new exercise regimen puts stress on your muscle fibers. This causes small micro tears, also known as micro trauma, and some inflammation,” according to the Cleveland Clinic. “Those two conditions in your muscle fibers are the reason you may gain some weight.”

What’s more, gaining muscle may also lead you to see the number slightly increase on the scale. Discuss with your physician or nutritionist to learn more about your specific body type and situation.

3. Strength training & lifting will make you

appear bulky

Strength training and lifting heavy weights is often viewed as a buff man’s exercise, and if a woman were to do the same, her physique would turn “masculine.” Alas, this is just another myth.

According to Parkview Health, the difference in male and female hormones is the reason behind this: “Men have more testosterone, which promotes muscle growth. For women, both fortunately and unfortunately, their hormone profile allows them to tone without getting bulky, but also deters them from losing all the fat they may desire as easily as men.”

Getting your body back to a state of equilibrium after an intense workout is more necessary than stretching before your session. The American Heart Association says a cool-down routine of a slow walk or light stretches will lower your body temperature and heart rate, helping to prevent injury or sickness that may happen if you were to stop abruptly.

7. Exercising once a day counteracts an overly sedentary daily routine

If you sit at a desk for most of the day, you may think that your morning workout or evening exercise routine cancels out your sedentary lifestyle. Unfortunately, this isn’t the case. In a study published by the National Library of Medicine, exhaustion, increased chance of hypertension, muscle stiffness and more were found in those who sat for prolonged periods of time. Try to incorporate quick 5–10-minute walks every few hours, if this sounds like your routine!

8. You should only take one rest day a week

Lovers of slower-paced workouts rejoice! Getting a good workout in and staying healthy doesn't always have to mean a super sweaty session that uses all your energy. Lower intensity exercises like walking and yoga have tremendous benefits as well, including better cardiovascular health, mobility and vitality, according to WebMD.

A common fallacy in the fitness world is that working out on an empty stomach can boost your metabolism and prevent you from getting sick. While you certainly shouldn’t eat a huge, heavy meal before partaking in intense exercise, a small pre-workout snack can prevent overexertion, dehydration and dizziness while also providing you with a steady energy source, according to Winchester Hospital.

Whether it’s because of a busy schedule or your level of exhaustion on any given day, rest days are entirely personal and individual.

If you exercise consistently throughout the week, most experts recommend at least 1-2 rest days, but really listening to your body is the key to deciding what you should do.

4. High-intensity training is always better than lowintensity exercise

5. It’s OK to skip your cool-down routine after training

6. It’s best to work out on an empty stomach

9. Pain or soreness means you properly worked your muscles

If you’ve ever had trouble walking or reaching up the day after a tough workout, chances are you probably took that as a sign you pushed yourself to the limit and had a good gym session. While soreness generally can mean you properly worked your muscles beyond your capacity, you could also be experiencing delayed onset muscle soreness, also known as DOMS. According to a sports medicine journal published in the National Library of Medicine, muscle damage and inflammation can bring about DOMS, which does more harm than good. Next time, judge your next workout based on how you feel and your progress over time.

Exercising during pregnancy isn’t only safe—it’s encouraged! According to the American College of Obstetricians and Gynecologists, pregnant women should get “at least 150 minutes of moderate-intensity aerobic activity every week.” While there is no outstanding evidence that physical activity is connected to higher rates of miscarriage, low birthweight or early delivery, it’s always best to discuss your own personal circumstances with your OB/GYN.

10. Longer workouts are the only way to go

For those who struggle to find time during the busy week to exercise, you may be surprised to learn that workouts as short as 10 minutes can have tremendous long-term benefits. A study detailed in The Washington Post by exercise physiologist Jenna Gillen found that those who exercised three times a week for 10 minutes had no large difference in benefits compared to those who exercised thrice weekly for 45 minutes.

12. Running is bad for your knees

This common fallacy is the opposite: Northwestern Medicine found that regular jogging or running actually improves joint mobility and can prevent an onset of osteoarthritis in the future. If you have pain while running, invest in an ultra-supportive show or try running on a treadmill rather than outside. If intense concerns persist, however, see your physician for further advice.

13. You should always replenish with a sports drink

While the electrolytes in sports drinks are definitely refreshing and good for you after a particularly sweaty workout, many drinks come loaded with added sugars and preservatives that aren’t so good for the body. Most experts agree that drinking water before, during and after your workout is plenty to keep you healthy and hydrated. If you’ve sweat more than normal and think you may need a drink with electrolytes, stray away from those with lots of added ingredients and sugars.

same pace

It’s only human nature to compare our fitness journeys to others, whether that be our friends or a celebrity on social media, but it’s truly important to remember our individual journeys are inherently unique. So many factors, including metabolism rates, family history, lifestyle, underlying health conditions and more can shape our experiences. What’s most important is to stay consistent, stay hopeful and follow the advice of experts and medical professionals.

11. You shouldn’t exercise if you're pregnant

TED TALKS

THE

HUMOROUS SIDE

OF HEALTH

9 Things I Hate about the Holidays Why these two months can be my danger zone

BY TED SPIKER

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.

We all know that New Year’s resolutions exist in direct correlation to the 60ish days of holiday hoopla that precede them (bookended by an Oct. 31 candy gorge and a Dec. 31 diet-startstomorrow food-drink fest). So, yeah, while I’ll say a big, happy cheers to the holidays and all the good that can come along with them, I also have to hunker down because, if I’m not careful, my holiday theme song will surely include the lyric of “six pants-a-splittin’.”

I know you shouldn’t have to worry about every pecan treat you taste or spiked cider you sip, but it can be tricky to balance between letting it all go and staying the heck on track. As we enter the last two months of the year, here’s a rundown of the top nine things I don’t like about mixing health and the holidays.

9) The fact I can’t resist, for the better part of six weeks, subbing out coffee cream and rotating in egg nog.

8) Stories that say how many minutes of activity you need to do in order to burn off one Thanksgiving dinner, because my calculator always comes out to something like 4,509,621,221 minutes.

7) When you look at me weird just because I suggest there really should be such a thing as gravy smoothies.

6) Pulled groins that happen during the one time you try to play touch football on Thanksgiving…

5) That won’t heal for four months.

4) THIS. NEEDS. MORE. BUTTER. I. LOVE. BUTTER. I. AGREE. IT. NEEDS. MUCH. MORE. BUTTER.

3) The reality that I’ve made good progress over the last few months, I’m in a solid and consistent routine, and I’m inching toward some of my goals… And now I’m at risk of having everything get derailed, just because I’m such a clown that I can’t say no anytime someone offers me any kind of concoction that combines peanut butter and chocolate. And holy-moly-wow toffee.

2) The need to put “running shoes” on my gift list because I feel so guilty that “pancake batter” is always on my shopping list.

Flowers as Food: Which Ones Are Edible?

BY ALEJANDRA ZAMORA

At their peak season, beautiful flowers like tulips, magnolias, peonies, and more are often so striking and vivid that they look good enough to eat. Of course, this is never a great idea, as consuming any random flower can almost guarantee a trip to the emergency room and a call to poison control.

Oddly enough, Florida’s tropical climate positions it as a prime spot to grow many of these edible flowers. UF’s IFAS says many small-scale producers of edible flowers exist across the state, distributing their products at local farmers markets, grocery stores and restaurants.

But what flowers could you potentially find at these outlets? Here’s a list compiled by West Coast Seeds, a Canadian seed distribution company, of a few edible flora you may have heard of:

APPLE BLOSSOMS

- ARUGULA

- BASIL FLOWERS

- BERGAMONT

CALENDULA

CHAMOMILE

CHICORY (a common substitute for coffee) - CHIVES CHRYSANTHEMUM CILANTRO FLOWERS CLOVER CORNFLOWERS DAME’S ROCKET (a relative of mustard) DANDELION

FUCHSIA

But did you know there actually are some kinds of flowers that can safely consumed from your dinner plate? If you’ve ever ordered an elegant cake or an upscale floral cocktail, there’s a chance you may have already consumed one of these edible blooms. They’re more common than you think: Like the versatility and complementary nature of herbs, many florals are at the center of some of your favorite flavor profiles, like orange blossom, elderflower, lavender and rose.

Edible flowers have grown in popularity in the U.S. over the last decade, but according to Michigan State University, using flowers in cooking dates as far back as 140 B.C. and has been consistently used in various cultures across time. For instance, rose petals are commonly used in Indian cuisine, Italian and Latin cultures are known to stuff squash blossoms, dandelions are mentioned as edible bitter herbs in the Bible, and bergamot was even used as a tea substitute during the Boston Tea Party in 1773.

Their use throughout history isn’t a coincidence, either: Some edible flowers have unique medicinal properties and significant nutritional value. According to the University of Florida’s Institute of Food and Agricultural Sciences (IFAS), edible flowers include many vitamins and minerals such as vitamins A and C, riboflavin and niacin, as well as contain many anti-inflammatory, anti-mutagenic, anti-nociceptive and anti-tumorigenic properties. It’s qualities like these that have driven many cultures to consider certain flora part of the “functional foods” category.

- SAFFLOWER SAGE FLOWERS

SORREL (whose flowers taste of lemon)

- SQUASH FLOWERS

- SUNFLOWERS

VIOLETS

Any blossom off this list can technically be consumed on its own, but these flowers truly shine when used to develop a deeper flavor profile in main meals or when transformed into a tasty dish itself. For instance, you can: fry up zucchini blossoms for a crunchy summer appetizer, steep hibiscus in hot water to make a comforting tea, sprinkle carnation petals on any frosted cake to create a floral feel, use a rose petal to garnish your next homemade cosmopolitan, or toss dandelion petals in your next salad for a tangy twist.

While certainly not a comprehensive or extensive list, these are just a handful of flowers you’ve probably encountered that are as flavorful as they are beautiful. However, it’s important to note that to the naked eye, many of these flowers appear similar—if not almost identical—to some of their severely poisonous peers. Unless you’re certain, it’s best to only eat flowers that are professionally prepared by a restaurant or sold at a grocery store or farmers market.

No need to fear flora—if properly prepped, flowers can add a wonderful twist to salads, cocktails, desserts and other meals so you can bring a slice of spring to your plate in any season.

The Apple (Cider Vinegar) of My Eye

BY COLE PURVIS

Superfoods: those nutritious consumables often marketed to be essential for health, exercise, weight loss and more. Like kale and quinoa before it, apple cider vinegar has made its way into the conversations of dietitians, physicians, and healthconscience individuals across the nation. Despite its many proponents, questions have arisen surrounding the validity of apple cider vinegar’s health benefits, and some have gone as far as to discount its benefits entirely.

What Is It?

Apple cider vinegar is produced through fermenting apple juice twice. Typically made by mixing crushed apples with yeast and sugar and letting it marinate in the juice for two weeks. The natural bacteria and yeast ferment the juice, changing the carbohydrates (usually sugar) into alcohol.

The second fermentation process turns this alcohol into acetic acid, leaving us with apple cider vinegar. While apple cider vinegar can be pasteurized, its raw form is what is driving the world crazy and for one single reason: the mother. No, not the woman who brought you into the world. Rather, the mother is the cloud-like combination of yeasts and healthy bacteria that sits at the bottom of a bottle of raw apple cider vinegar.

The Pro in Probiotics

Probiotics are live microorganisms that are intended to have health benefits when consumed or applied to your body. They are, essentially, a collective of healthy bacteria that function to help digest food, destroy disease-causing cells, produce vitamins and more. While it is not considered to be a true probiotic, raw apple cider vinegar (with the mother) contains many of these microorganisms and healthy bacteria that can be supportive of a healthy lifestyle. Although there has been no conclusive evidence proving these benefits, apple cider vinegar is widely believed to help control blood sugar, control the spread of harmful bacteria and contribute to weight loss.

The Bad Apple

There are, however, a bevy of concerns that surround the consumption, or overconsumption, of apple cider vinegar. The most notable concern that people should be wary of is its acidity. According to The University of Chicago Medical Center, the acid in apple cider vinegar can erode teeth enamel or exacerbate an acid reflux. Furthermore, those with chronic kidney diseases may not be able to process the excess acid that accompanies apple cider vinegar, which may lead to further health complications.

How To Enjoy

The best way to consume apple cider vinegar is by adding it to a food or drink of your choosing. It is especially popular as a dressing in salads or as a supplement to flavored juices, like lemonade.

If you prefer to consume apple cider vinegar in its simplest form, it is highly recommended to heavily dilute it with water beforehand to avoid the harmful effects of its acidity. Consider using a straw as well to prevent wearing the enamel of your teeth.

The Bottom Line

Apple cider vinegar is a new and exciting health trend and for good reason! The array of health benefits it presents is enticing for just about anyone looking for another way to help them support their wellness journeys. It is not, however, a substitute for other practices necessary to lead a healthy lifestyle. A glass of organic raw apple cider vinegar will

*Always check with your doctor before adding apple cider vinegar to your diet.

The Top Wellness Experts and Services To Enhance Your Health

BY LINDSEY JOHNSON, MS, MCHES, CF-L1

Life is all about balance and your health and wellness is no different. Being “healthy” does not mean solely going to spin class and munching on salads. True wellness is a multi-faceted approach that entails alignment in mental, physical, occupational, intellectual, emotional, financial, environmental, relational, spiritual aspects and more. We have compiled a list of top wellness experts and services to help you live a well-balanced life.

1. TRAINER

Fitness and movement are key to overall health. Not only does exercise help prevent and delay disease and help us maintain a healthy weight, it also produces strong bones and muscles. Exercise gives us an endorphin rush - a natural mood booster. The Physical Activity Guidelines for Americans recommends 150-300 minutes of moderate activity or 75-150 minutes of vigorous activity per week (or equivalent combination thereof) plus two days of strength training. A trainer can help establish a regular routine suitable for your goals and interests as well as keep you accountable to your training.

2. DIETITIAN

While most people have a general idea of healthier foods, meeting with a dietitian can help target your specific nutritional needs. They can provide guidance on meal planning, vitamin intake and other goals, like weight maintenance, more energy, better health or sustaining your training needs.

3. ACUPUNCTURIST

The idea of small needles may make some people uneasy, but acupuncture can be used to treat a variety of conditions.

Acupuncture is a less invasive and more affordable— not to mention relaxing—way to tackle maladies, like chemotherapyinduced nausea, allergies, pain, anxiety and headaches.

4. THERAPIST

Mental health is at the top of the wellness list. Everyone faces trials and tribulations in life and having a trained professional to work through them can help you cope with the tough days. It can also be a great way to talk through everyday situations in a completely open and honest dialogue. Seeing a therapist is a healthy outlet for discussing thoughts and emotions with a nonjudgmental third party.

5. AESTHETICIAN

Skin is the largest organ of the body and taking proper care of your skin is important for overall health. Find an aesthetician you like and trust for facials and other skin treatments. A good aesthetician will provide tailored recommendations based on your skin care needs, budget and interests.

6. LIBRARY CARD

Reading books or audiobooks is a great way to stimulate intellectual development. Whether you enjoy a romance novel or self-help book, enjoy them all for free with a library card. Whether you choose print or audio format, reading expands our horizons and helps guide us to our healthiest selves.

7. REIKI HEALER

Reiki is an energy practice that helps move energy throughout the body to bring it into balance. Lying flat and fully clothed on a table, the practitioner hovers their hands over the body to disperse energy. Reiki can be a powerful form of restoration and relaxation, as well pain management.

8. FINANCIAL ADVISOR

Finances can be a major source of stress if you don’t have a solid plan. Seek a financial advisor that can help you meet your goals for the present as well as the future. Meet with them regularly to update preferences or look for other opportunities for financial advancement.

10. SPIRITUAL GUIDANCE

Whether or not you practice or identify with a specific faith or religious group, having something to believe in that connects you to “the bigger picture” can feel comforting, inspiring and even rewarding. If organized religion is not your thing, find a spiritual leader, practice or idea you feel drawn to and brings a sense of internal peace and connection.

13. MASSAGE THERAPIST

According to Psychology Today, human touch can lower blood pressure and the stress hormone cortisol as well as slow the heartbeat and calm the nervous system. Mayo Clinic reports that massage can improve circulation and immune function as well as reduce pain and soreness. Find the type of massage you like best and a practitioner that meets your needs.

9. CONFIDANTE

Having at least one person you can truly confide in will allow you to share your thoughts, express your emotions and connect with another person. This individual can help you make life decisions, offer guidance, and teach the importance of vulnerability and intimacy with another. This should be a positive, supportive relationship with someone who makes you feel loved and accepted for who you are.

11. OUTDOOR SPACE

According to the U.S. Forest Service, spending time outdoors reduces stress, muscle tension and heart rate. Locate an outdoor space that instills a feeling of calm and visit frequently. Whether it’s hiking, boating, gardening or simply sitting in nature, enjoy your time and notice the difference it can make.

12. PRIMARY CARE PRACTITIONER

Establishing a relationship with a primary care provider can be the key to medical health. Find someone you feel comfortable with and whose opinion you trust. Visit them annually for a wellness check-up. As your provider gets to know you and your history, they will be able to help you identify any potential problems early.

14. PROFESSIONAL MENTOR

Connecting with an established person in your field can be a wonderful networking opportunity, no matter the industry. Ask for guidance on how to get ahead, what they wish they had done differently, what they did right and what you can do now. Mentors are great resources, whether it be about what conferences to attend, what books to read, what skills to sharpen and other words of wisdom. If you don’t have someone in mind, LinkedIn and local organizations are great places to find these seasoned professionals.

Ask the Expert Ask the Gardener

Jon George is the owner of Cottage Gardens Inc., a Gainesville-based landscape and installation firm known for their creative approach. Jon lives on a farm in Newberry with his wife and five children where they are learning how to grow dahlias and daylilies. You may contact his staff at TheCottageGardener.com or at cottagegardensinc@yahoo.com.

I want to revamp my front yard with lots of color, but need low maintenance flowers. What would you recommend?

We use a combination of tried and tested shrubs and trees that bloom in different seasons with perennials and annuals to bridge the gap between seasons. Colorful annual plants such as Sweet William, Coreopsis and Nemesia will give instant results if planted now. We love tulip gingers for their longevity in the heat of summer and the fact they come back every year.

Every winter when it gets very cold here, I seem to lose a lot of my plants/ flowers. What is the right way to cover them and keep them alive?

Low-maintenance landscape includes using plants that are cold hardy in our greater Gainesville area (zone 8b) that should not need covering to survive the winter cold. Sometimes a prized staghorn fern or poinsettia is worth the extra effort to cover in the winter months. Select a store-bought, lightweight frost blanket rather than a bedsheet.

I would like to have a butterfly garden in my backyard, what types of flowers should I plant?

Rearing and releasing your own butterfly larvae can be a very rewarding activity to do with children! Researching each butterfly’s preferred host plant and nectar plants goes with the philosophy ‘Plant It and They Will Come’. Typically, pollinating nectar plants need plenty of sunlight. Native Blanket Flower, Cut-Leaf Coneflower and Fire Bush are all great choices for pollinators.

Is there a right or wrong way to cut blooms off your flowering plants?

I use a sharp pair of garden clippers. The general rule is to cut away anything brown or ugly!

Can we plant anything in our yard to help keep the mosquitos away?

The best thing to “plant” would be a bat house! Bats will earn their keep by devouring mosquitoes each evening. Herbs such as citronella or lemongrass are supposed to repel mosquitoes, but the oils are the essential ingredients in these plants that must be dispersed in order to repel any pests. Native Beautyberry leaves can be rubbed on the skin as a natural repellant.

When doing landscaping around the house, what are the most important things to take into consideration?

My first question is what area will you enjoy the most and where would you like to spend time outdoors? Are there important views from a certain window? We always check the number of hours of sunlight an area will receive, the soil type, and any available irrigation. Each side of the house will receive a different sun exposure which will make a big difference selecting plants.

Photo provided by Jon George

WHEN THE TRAVEL BUG JUST ISN’T BITING

How to Say "No" to Traveling This Holiday Season

BY OLIVIA K. PITKETHLY, MA, LMHC

Every year, AAA predicts more than 40 million people will travel during the Thanksgiving season. Are you one of them? Do you even want to be?

I admit I am one of those 40 million-plus who will be traveling this Thanksgiving. It’s my favorite holiday, what with the food, the drinks and the fun we all have. But that may not be the case for everyone, and that’s OK. Sometimes we need a break from traveling or we may be envisioning something different this holiday season. Here’s how to break the news to your family this year.

GIVE PLENTY OF NOTICE

I know people who plan their holiday get-togethers months in advance. So, if you already know you aren’t going to make it to the annual New Year’s Eve party at Aunt Edna’s in New Jersey, tell her now.

You will save your family time and expense by letting them know ahead of time that you have other plans.

BE GRACIOUS

Thank your family for the invitation. Let them know how much you have

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

IT’S NOT YOU, IT’S ME

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

DON’T BE GUILT-TRIPPED

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

WHAT NOT TO SAY...

This statement might make your family feel they aren’t worth the trip.

“We ALWAYS go to your house. Can’t we do something different?”

Many people enjoy hosting events and implementing tradition. Saying this may discount their efforts.

“…..” Saying nothing at all or not responding to an invitation is just avoiding confrontation and uncomfortable conversations.

On the flip side, if someone declines your invitation this year, it’s OK to express your disappointment, but let them know they are always welcome in your home next year. Have a happy holiday!

“I just don’t feel like making that long drive.”

Jesse Caedington is a triple Gator, with his undergraduate, J.D., and LL.M. (Master of Laws) in taxation from the University of Florida. Jesse specializes in estate and business planning, including wills, trusts, advance directives, probate, trust administration, real estate, business transactions, and taxation.

Jesse Caedington, Esq. LL.M. in Taxation

Should You Invest in Collectibles?

BY TRACY WRIGHT

A near-mint issue of “Amazing Fantasy No. 15” comic, which was first published in 1962, sold in 2011 for $1.1 million.

We’ve all heard the stories: someone goes to a garage sale and finds a rare baseball card they buy for a quarter that turns out to be worth over $100K! It’s a triumph, especially for the person who bought that card! But how common are the types of investments that turn into big windfalls?

The sporting card market is booming, partly thanks the COVID-19 pandemic which turned a captive at-home audience into avid collectors. According to The Athletic, the trading card market grew 142% between 2019 and 2020. A Tom Brady rookie card has

garnered over $500k while a Pokémon trading card netted about $350k.

Quality metals are also great investments. During the 1800s, many settlers moved West in search of gold, a precious commodity. The desire

for gold still lingers, with the metal soaring to peak value during difficult economic times. In fact, Dividends Diversify notes, “the market price of gold typically appreciates during inflationary times and during times of severe economic and financial stress.”

Rare gems are also valuable to own and beautiful to wear. Rubies, sapphires, and emeralds are among the top rarest and most sought-after gems. Alternatively, while many of us love a great handbag, most purses are not great investments. According to Clever

A rare first edition 1999 Pokémon Charizard No. 4 card sold earlier this year netted about $350,000 at auction.

Girl Finance, with a few exceptions, most purses do not increase in value. The exceptions are Hermes, Chanel and Louis Vuitton. But even with these luxury brands, purses should be kept in pristine condition for resale.

Comic books can also yield significant returns. A popular example is a near-mint issue of “Amazing Fantasy No. 15” comic, which was first published in 1962. In 2011, it sold for $1.1 million, according to Forbes. Note: this is usually the exception, not the rule.

Forbes has several recommendations when it comes to investing in collectibles. First and foremost, only invest in items that you are passionate about and enjoy collecting. It’s also important to be wary of the of the looming “F” word in collecting: fraud. “It’s an unregulated industry full of frauds, fakes and forgeries, and even experts can be fooled by a convincing knockoff,” according to Forbes.

The collectible market is also very volatile, meaning its subject to the demands of the public. What was valuable one year could drastically diminish the next. Storage and condition are vital to the resale of your products, as any damage to your collectibles could tank their value.

Finally, be prepared to do your homework and continue to research the market once you decide to collect.

Consider working with both collectible and financial experts, Forbes suggests, and don’t invest in something unless you are sure it will yield returns.

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Tiny Treasures: Vintage trees are making a comeback and are ready for the spotlight

BY NICOLE IRVING

There is no shortage of holiday decor these days. From Amazon to Target, and everywhere in between, you can find just about every snowman, ornament, stocking, menorah, tree skirt, angel, nutcracker and string of lights ever made. But, there is a magic inherent to vintage holiday decor that brings to life the true meaning of the holiday season.

Enter: the ceramic trees. Small in stature but big in nostalgia, standing between 12-15 inches, these trees, which could be found in pink, green and white high gloss glazes, were once so popular that not only would ceramic companies sell them already made, they also sold them in kits for collectors to make them themselves.

According to Clark Christmas Trees, “As technology improved in producing clay and molds that could hold correct shapes and create larger sizes, ceramic trees became more and more popular projects in ceramic shops around the USA well into the 1980s and early 1990s.”

Today, these petite trees can be found, well, just about anywhere. But, a true vintage piece may lie in your grandparents attic, parents hope chest, or slyly behind an old rocking chair. A quick search on Ebay will show that vintage ceramic trees are in high demand and selling for $50 and above, depending on their condition.

So, if you are lucky enough to have one of these bits of holiday flair, proudly dust it off and display it in all its grandeur. After all, sharing memories and good times in its beautiful glow is what the holidays are truly all about.

RECURRING EVENTS

Depot Park Run

Haile Farmers Market (Free)

8:30 a.m. - Noon

5213 SW 91st Terrace hailefarmersmarket.com

Head out to Haile to enjoy fresh, local produce, meats, honey and more! This event repeats every Saturday.

Saturday, November 5

48th Annual McIntosh

1890’s Art Festival

8 a.m. - 4 p.m. McIntosh Community Center eventbrite.com

Stop by and shop at the Victorian treelined streets of McIntosh. There will be arts and crafts, food, antiques and more!

Sunday, November 6

Tom Walker Half Marathon and 5K 8 a.m.

Gainesville-Hawthorne State Trail runsignup.com

The iconic and always popular Tom Walker Half Marathon and 5K will return to its usual location on the Gainesville-Hawthorne State Trail!

Friday, November 11

Movie Night – Elf at Tioga 7 p.m.

Tioga Town Center tiogatowncenter.com

Bring a blanket and enjoy a movie under the stars at Tioga Town Center! Stop by one of the local restaurants to grab some take-out before watching "Elf," a holiday classic.

Friday, November 11Sunday, November 13

Krawl’n for the Fallen

The FIRM, Starke eventbrite.com

The 8th annual Krawl’n for the Fallen is an off-road event to remember, honor and respect those who lost their lives in the line of duty.

Saturday, November 12Sunday, November 13

2022 Ocali Country Days

Thursday, November 3

GCM Food Festival

5:30 - 9:30 p.m. Celebration Pointe allevents.in

Fall is here and it’s time to get outdoors and get your food on! Savor food from 30+ great restaurants, listen to live music and have fun while playing a game of cornhole.

Friday, November 4Saturday, November 5

Sycamore Lane Vintage Market Fall Market

9 a.m. - 2 p.m.

3824 SW 170th St., Archer, FL 32618 Facebook

Come to this fall market to check out over 50 vendors with unique, vintage goods! There will also be food trucks and live music.

Thursday, November 10

Woofstock

1 - 5 p.m. | Santa Fe River Ranch humanesocietyncfl.org

Join the fundraiser for the Humane Society of North Central Florida at this 7th annual event!

Woofstock" has raised over $250,000 to end needless euthanasia of healthy and treatable pets across North Central Florida.

9 a.m. - 4 p.m.

Silver river Museum and Environmental Education Center silverrivermuseum.com

Celebrate the pioneer spirit and folk life of old Florida with music, food and crafts. Come see skilled crafters teach about blacksmithing, making sugar cane syrup, log cabins, quilting and more.

Saturday, November 12

Farm To Table Dinner

3 - 7 p.m.

Swallowtail Farm swallowtailcsa.com

Buy a ticket to enjoy a three to five course dinner and hors d'oeuvres curated by local guest chefs at an outdoor dining experience in old Rochelle!

Friday, November 11 VETERANS DAY

Saturday, November 12Sunday, November 13

47th Annual Homosassa Arts, Crafts & Seafood Festival

Old Homosassa Civic Club homosassaseafoodfestival.org Enjoy seafood, arts and entertainment at the West Central Florida festival!

Sunday, November 13

Alachua Main Street Harvest Festival

11 a.m. - 5 p.m. | Main Street Alachua alachuabusiness.com Stop by this festival for live music, food vendors, artists, games and lots of shopping!

Monday, November 14

Artemis 1 Launch 10 p.m. | space.com

Artemis 1 is the first test flight of the new Space Launch System and the Orion crew capsule. The rocket will go on a 42-day mission where it will orbit the moon before returning home.

Wednesday, November 16

Rock the Runway

7 - 10 p.m. | Butler Town Center Facebook

Come to Rock the Runway to see the latest fashion trends and enjoy food and drinks at Butler Plaza.

Friday, November 18

Main Street Lights: Community Christmas Tree Lighting

6 p.m.

City Hall newberrychristmas.com Experience the joy of the start to the holiday with this very berry Christmas event. There will be holiday music performed by Newberry school choirs, a special message from the Mayor and the traditional countdown to light the town!

Saturday, November 19

The Pumpkin Run - 5K

8 - 10:30 a.m. 7003 NW 39th Ave runsignup.com

This run donates all proceeds to Buy A Pumpkin Feed A Child, an organization that feeds children in Alachua. All runners receive a race shirt, runner's medallion and a runner's bib. All ages can participate, so bring the whole family!

Saturday, November 19

Newberry Main Street Annual Fall Festival

9 a.m. - 4 p.m. Newberry Historic Downtown newberrymainstreet.com

Come to the 14th annual Newberry Main Street Fall Festival for food vendors, live music, camel rides and more!

Saturday, November 19

Light Up Ocala

Friday, November 18

GCM Golf Championship

8:30 a.m. - 12 p.m.

Mark Bostick Golf Course eventbrite.com

If golf is your forte, register for this event! Every participant will receive a gift box including a baseball hat, golf towel and more!

4 - 9 p.m. Downtown Ocala ocalafl.org

This year marks the 38th anniversary of this holiday merry making event!

There will be over 100 vendors, live entertainment, an interactive kids zone and the Junior Sunshine holiday parade with a special appearance by Santa all leading up to the main event: lighting up downtown Ocala!

Saturday, November 19Sunday, November 20

41st Annual Downtown Festival and Art Show

Bo Diddley Plaza gainesvilledowntownartfest.net Come to the streets surrounding Bo Diddley Plaza for the largest free celebration of art and culture in north Florida! There will be over 200 artists, live music, performing arts and delicious food.

Sunday, November 20

The Cupcake Race - 5K, 10K, Half Marathon, Full Marathon TBA

Gainesville-Hawthorne State Trail runsignup.com

Enjoy a run through the beautiful Hawthorne Trail. After the race, cool off with some refreshments and gourmet cupcakes. This event is for all ages, so bring your kids!

Thursday, November 24 THANKSGIVING

Saturday, November 26Sunday, November 27

2022 Craft Festival

10 a.m. - 5 p.m.

Stephen C. O’Connell Center oconnellcenter.ufl.edu

Come to this year’s craft festival to shop for handmade crafts by talented artisans. Shop for unique gifts from hundreds of different vendors!

Sunday, November 27

Light Up Tioga 4 - 8 p.m.

Tioga Town Center tiogatowncenter.com Stop by Tioga’s annual tree lighting and holiday festival for live entertainment, food trucks, games and more!

Saturday, November 26Friday, December 23 A

Christmas Carol

The Hippodrome Theater thehipp.org

Buy tickets to see one of your favorite Christmas stories brought to life on the stage, adapted by Niall McGinty from Charles Dickens.

Sunday, December 4

Winter 2022 GLAM Craft Show

10 a.m. - 5 p.m. First Magnitude Brewing Company allevents.in

Stop by the GLAM Craft Show for artisan gifts, food trucks and beer, wine and kombucha from First Magnitude's tap room!

Thursday, December 8

Holiday Wreath Making Class at Langan Acres

Instructed by LaPetite Fleur* Hor d'oeuvres by FTG Boutique Catering

• Social: 5:30 p.m.

• Class: 6 - 8 p.m.

*supplies included Price: $95 per person, plus tax

For tickets, contact Langan Acres at 386.747.5046 or LanganAcres@gmail.com.

Tickets on-sale until Dec. 2, 2022, or sell out. Only 20 seats available!

Saturday, December 10

Season of Hope 5K/15K

9 a.m. | Boulware Springs Nature Park Facebook

Take your pick between running a 5K or 15K hosted by Tyler's Hope and Norman Fixel Institute for Neurological Diseases at the annual Season of Hope Run. Enjoy the wildlife of Hawthorne trail as you run.

Thursday, December 15

Happy Holidays Paint & Graze Class at Langan Acres

Instructed by Corks & Colors Studio* Holiday Grazing Table by David's BBQ & Catering

• Social: 5:30 p.m.

• Class: 6 - 8 p.m.

*supplies included Price: $65 per person, plus tax

For tickets, contact Langan Acres at 386.747.5046 or LanganAcres@gmail.com. Tickets on-sale until Dec. 9, 2022, or sell out. Limited seating available.

Monday, December 26 LAST DAY OF HANUKKAH

Sunday, December 18 FIRST DAY OF HANUKKAH

Monday, December 26 FIRST DAY OF KWANZA

Saturday, December 31 NEW YEAR’S EVE

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