Wellness360 Magazine May/June 2023

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Nicole Irving

Aníbal Rodríguez

Shane Irving

Hannah Shelton

Ashley Stayhorn, April Tisher

Andres Bhatia, Julia Bauer, Nicole Irving, Lindsey Johnson, Christopher Pregony, Cole Purvis, Sarah Sepe, Alejandra Zamora

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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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Want to visit some of your favorite movie locations? From coast to coast, we have you covered!

Sightseeing Hollywood Style

Some of our most treasured movies, past and present, have been filmed in many of the beloved cities across the U.S. Skyscrapers, monuments, bridges, stores, parks and the like have made cameos and even become the star of the movie they have been in.

bon appétit

Traveling is all about pleasing our senses. From the sights of the perfect skyline with a sunset backdrop to the sounds of waves crashing and the smell of the ocean, traveling allows us to inundate our senses to the 100th degree. It wasn’t until recently that I began to challenge one of my more dormant senses during travels. My sense of taste.

As a proclaimed picky eater, I would stick to the basic chain restaurant establishments I was used to. Don’t get me wrong, there are days when traveling when nothing can beat a Chickfil-A sandwich, but, as my friends and family were eating five-star meals, I was trying to decide between the house salad or burger. It became apparent that my juvenile taste buds were holding me back — it was time to venture out!

My expanding palette and adventurous eating habits (well, more adventurous than before) are all thanks to three amazing ladies who I have had the pleasure of vacationing around the country with for many years now. Alison, Courtney and Mindy have challenged my thinking and palette ever since we began venturing into new cities and eateries together!

All three women have let me taste bites of things they have ordered, and all have watched with pride and support as I dip my spoon in this or that, judgment-free and always with a smile letting me know that it will be OK if I spit it in my napkin. They all get me.

But it was on one adventure to New York City with our crew that really made me see what I was missing. I will never forget my first bite of Joe's Shanghai’s soup dumplings in the city. I will admit, I was a tad bit scared

of what I was venturing into. But Alison, Courtney and Mindy knew what they were doing, and it was pure heaven on a spoon! I am counting down the days till we go back.

So, thanks to my foodie best friends, I now proudly order things I can’t pronounce and items the younger me would have never dreamed of ordering. Brussels sprouts, burrata cheese, cold corn soup and yes, I will even dabble in the occasional caviar. I realize now that getting out of my comfort zone, to truly be immersed in the new and exciting places I travel to, will allow me to grow and enjoy a more vibrant experience.

I now regret the time I traveled to France and ate my weight in Snickers bars because I was too afraid and uneducated about the local cuisine. Why was the deli meat not refrigerated? Or, all the time I spent in NYC during vacations and ate only cheese pizza slices and Joe’s Shanghai’s was just a subway ride away. Ahh... the soup dumplings I missed!

Alas, life is all about challenging the senses, traveling to new and exciting places and learning how to order better!

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2023 TOYOTA TACOMA

Take on any terrain with this iconic pickup truck. The 2023 Toyota Tacoma is an impressive ride that boasts rugged reliability and advanced technology. Whether you’re looking for an everyday workhorse or a weekend warrior, the 2023 Toyota Tacoma can and will handle it all. GatorlandToyota.com

Chew on This Information!

The Blows and Benefits of Gum

From its bold flavors to the satisfying pop of a perfect bubble, gum has etched its way into the hearts of people of all ages. This long-time chewable delicacy has found shelf space in grocery stores and pharmacies for over a century. However, there is more than meets the eye with this tasty treat. Biting into a fresh piece of gum goes beyond just a fun and delicious pastime; there are a variety of health benefits and drawbacks we experience when we chew away on our next strip.

Biting Into the Benefits

Gum is a great supplement for bad breath or a sweet craving, but its positive effects are felt all throughout the body. Most notably, gum can help protect our mouths from decay and erosion, ease dry mouth, relieve nausea (especially with motion sickness or during pregnancy) and even treat acid reflux. These incredible remedies are the direct result of one thing: saliva. Chewing gum triggers an increased production

of saliva in our mouths. Saliva that, according to the American Dental Association and National Institute of Health, carries away bacteria and acid that builds up on our teeth, rehydrates us and balances the acids in our esophagus.

The utility of gum does not stop there. It’s also a fun and easy way to burn a few calories. Research published by the Mayo Clinic found that we burn as many as 11 calories per hour as we chew gum. Further studies discovered that it can also help deter lethargy and promote alertness.

According to a study conducted at University College Cork, chewing gum can enhance attention, work performance and overall well-being. Under experimental conditions, chewing gum during the workday was associated with higher productivity and fewer cognitive problems. Maria GuerrieriMaril, a local student at the University of Florida, echoed these sentiments, “I chew gum while studying and taking exams because I feel it helps me stay focused and help recall information when it’s showtime.”

Sticky Side Effects

Gum is not without its downsides, however. The most immediate negative consequences to chewing gum are correlated with its sugar content. Gum with higher amounts of sugar can all but counteract its benefits, eroding enamel and furthering tooth decay. Fortunately, a variety of sugar-free alternatives are available at vendors across the nation, as noted by the American Dental Association’s signature ADA seal of approval.

However, too much gum can also be a bad thing, as it can lead to unwanted pain or discomfort. “Excessive gum chewing can cause sore jaw muscles and lead to temporomandibular joint (TMJ) pain or headaches. It can also cause digestive issues like bloating, gas and diarrhea depending on the ingredients and tricks your gut enzymes into preparing for food when there is nothing there, leading to a less efficient digestive system,” said Dr. Nicole Mullally, a Gainesville-based orthodontist and owner of Studio32 Orthodontics.

Moreover, while gum does have its contributions to oral health, it’s not a substitute for traditional hygiene routines. According to dental expert Karyn Kahn of the Cleveland Clinic, “the best way to keep your teeth healthy is to brush after each meal and floss daily.”

Chew Responsibly

Gum, like most things, is best enjoyed mindfully and in moderation. It comes in many shapes and forms, from minty breath remedies to sweet, sugary treats. That is why it is so important to always check for the all-important ADA seal of approval before biting into your next piece. That way, you can properly chew your gum while enjoying all the benefits it has to offer.

Keep Your Gut in Check: How to Stay Regular When You Travel

Travel can be an exciting break from our normal routines. However, sometimes an unwanted travel companion, like constipation or diarrhea, can tag along. While your schedule may look different on vacation, sticking to regular bathroom habits can help you better enjoy your adventures.

Poop may be a favorite conversation topic of toddlers, but adults may not discuss it enough. Digestive health is vitally important as our bodies break down the food we eat so we can absorb nutrients and turn them into energy that fuels our bodies. Being “regular,” or maintaining typical digestion practices, is an important part of overall health. While the frequency of bowel movements varies from person to person, MedicineNet says that average patterns can range from three times per day to three times per week. Stool should be soft and easy to pass, regardless if you’re on vacation or not.

Why are constipation and diarrhea common in travel?

Even exciting travel to exotic destinations can be accompanied with stress and a change of routine. Long car rides or flights mean extended periods of sitting accompanied with the stress of traffic or flight delays. You may travel very early in the morning or at a time that disrupts your poop schedule.

Other common constipation and diarrhea culprits include a change in diet, a lack of sufficient hydration, reduced exercise and minimal sleep. Simply put, the change in activities causes a change in output. Throw in different time zones to the travel mix and you have a good chance of being “irregular.”

What can I do to stay “regular”?

To the best of your ability, try to maintain a somewhat regular sleep schedule and keep exercise within similar limits performed at home. Another important factor is staying well-hydrated. Altitude changes, including flights, can increase the need for additional water. If you’re celebrating with some adult cocktails, make sure you replenish nonalcoholic fluids frequently. This can keep everything moving smoothly through the digestive tract.

Taking a probiotic before and during your trip can also help promote healthy bacteria in the gut, reducing the likelihood of tummy troubles.

Enjoy the local cuisine if you’re so inclined, but be certain you’re getting plenty of fiber to prevent constipation. Foods you are unaccustomed to may not sit well, causing the opposite problem: diarrhea. It may be best to balance new foods with tried-and-true favorites to minimize problems.

If all else fails…

Sometimes the discomfort of constipation or diarrhea may impact your enjoyment of the trip. If constipation becomes a problem, and diet, water and exercise aren’t moving things along, Healthline recommends considering a stool softener or laxative to get you back on track.

If you are faced with diarrhea, be sure to rehydrate with plenty of fluids. Cleveland Clinic recommends starting solids with the BRAT diet (bananas, rice, apples, toast) to help your digestive system heal. Be sure to opt for white rice and toast, and try reducing or eliminating caffeine to help further ease diarrhea.

Spend your next trip with a healthy dose of water, sleep, exercise and fiber-filled foods to ensure you can enjoy every minute of your vacation without worrying about the bathroom!

Make sure to consult your doctor if you have any questions about your digestive habits before and during your travels.

The Power of the Plunge

For centuries, humans have used the cold as an aid to their health. This comes in many shapes and forms, including the application of ice, cold air and even water. Recently, cold water immersion — or cold plunging — has taken the world by storm, with many singing its praises about the various health and recovery benefits it has to offer.

In practice, an individual submerges their body in uncomfortably cold waters, anywhere from 34 to 59 degrees Fahrenheit, for a short duration of time (about three minutes). After said time has passed, they emerge from their plunge enjoying various improvements to their overall well-being.

Diving Into the Details

Immersion in the frigid temperatures of a cold plunge offers a variety of positive effects to the individual willing to test the waters.

Taking a cold plunge can help:

• Bolster Your Immunity to Common Colds

According to UCLA Health, the shock of cold water can stimulate the blood cells in your body that combat infection.

• Combat Symptoms of Depression

Although research and evidence are limited and inconclusive, a study conducted at the Virginia Commonwealth University School of Medicine found that the effects of a cold shower could improve one’s overall mood.

• Improve Circulation

Cold water disrupts your body’s level of comfort and forces it to enter a survival mode to maintain its core temperature. This results in an increased flow of blood throughout the center of your body, according to the Cleveland Clinic.

• Increase Metabolism

Your body’s self-regulating response to these uncomfortably cold temperatures requires energy to operate which, in turn, burns calories and increases your metabolism.

• Reduce Inflammation and Muscle Soreness

In response to cold water, your body constricts the blood vessels, which can ease the pain of sore muscles and inflammation.

Jennifer Sidman, MD, a physician based in Alachua County, can attest to the power of not only cold plunges but cold water and ice as a whole.

“Cold, in general, is something I recommend every day. I often use the term ‘prescription ice’ to help people take it more seriously as it is so effective, and people often don’t commit to doing it right,” Sidman said. “It is one of the best drug-free therapies.”

Before you consider taking a cold plunge, always be sure to make a mental checklist of the risks involved. You should always be cautious of the temperature of the water you enter and for how long you stay in. Staying in too cold of water for too long a time could lead to hypothermia or frostbite. Be sure to also be wary of cold plunges if you have an existing heart condition, as the cold shock you experience could lead to further complications.

Try it for Yourself

Cold plunges are not exclusive to only gyms and fitness centers. There are a litany of products and resources available to help you get started at home on any budget.

For those on a lighter budget or looking to get started, you can convert your bathtub (or any container that can fit your body) into a makeshift cold plunge. This is easily accomplished by adding ice to a body of water until it reaches a temperature within an appropriate yet safe range.

If you are willing to spend a little more, complete cold plunge systems are available for purchase at certain vendors online or in select stores. This product differs in an ice bath in that it is constantly kept at a consistent temperature and requires no ice or drainage in between uses.

For those on a lighter budget, you can use ice to turn your bathtub into a makeshift cold plunge.

Wondering what to expect? Jack Shuler, an Alachua County resident, shared his experience with cold plunging noting, “when you first enter a cold plunge, you start to breathe rapidly as your body goes into a cold shock. Once you calm your breathing to a steady pace, you can feel the soreness of your muscles leave your body and the recovery process goes into full effect.”

No matter the environment or rationale, the positive effects of cold-water immersion are an enticing offer and a fun, exciting trend, just always remember to be safe, be smart and always bring a towel.

Always consult your doctor before doing a cold plunge.

Are You a Mouth Breather? Remedies & Signs To Look Out For

Morning breath is real. When we awaken after a good night’s sleep, the first thing many of us do is head to the bathroom, grab our toothpaste and brush away the bad breath that developed over the night before we talk to anyone. It’s a perfectly normal occurrence until certain signs worsen over time and begin to affect your daily life. If you wake up with a dry, sticky mouth, cracked lips and an overpowering sour taste in your mouth, it could be a sign you’re suffering from nighttime mouth breathing.

According to Cleveland Clinic, mouth breathing occurs when breathing through the nose is obstructed during sleep, causing the individual to take in air through their mouths rather than their nostrils. Here are some signs you may be breathing through your mouth at night without knowing it:

Waking up with a dry mouth, bad breath or chapped lips

Finding drool on your pillow

Malocclusion, or when your lower and upper teeth no longer align

In its most mild form, mouth breathing can cause dry mouth and bad breath. However, in its most extreme forms, worse disorders can arise, including sleep apnea, gum disease, digestive issues and chronic fatigue, according to Banner Health. In children, chronic breathing through the mouth can even affect facial development, causing them to form receding chins and jaws or behavioral issues. But what, exactly, causes mouth breathing? Since the phenomenon is a result of relying on the mouth for air intake rather than the nose, anything that blocks or affects your nasal passages could be the culprit, including:

Nasal congestion, or a stuffy nose, as caused by allergies, the common cold, asthma or something worse like chronic sinusitis. A deviated septum, or when the cartilage and bone that run through the center of your nose leans significantly to one side. Enlarged adenoids, or swollen lumps of tissue above the roof of the mouth that block the nasal airway. (This condition is typically only seen in children.)

Fortunately, people who have this condition are in for some good news. Dr. Beth Hamann, a dental sleep medicine practitioner and faculty member at the UA College of Medicine, assures there are plenty of lifestyle and remedial options to prevent this common occurrence. Here are Dr. Hamman’s top recommendations:

Try nasal sprays, cones or strips to keep passages open and clear.

Set aside time to practice intentional nasal breathing exercises throughout the day.

Avoid stress, allergen triggers, alcohol and smoking.

Sleep on your side or with the upper body slightly elevated. Invest in mouth tape or strips to keep your lips sealed while sleeping.

Dr. Hamann also recommends a consultation with an ear, nose and throat expert and/or allergy doctor to help find the root of your mouth-breathing issue. Especially if caught early in children, this condition can easily be alleviated so long as the basic cause is found and the aforementioned remedies are put into practice.

7 Hot Amazon Travel Finds

YOU NEED NOW!

Everyone wants to travel with ease. Nowadays, a stressfree travel day is worth its weight in gold and with so many options out there, how do you know what to purchase to make your travels a smoother experience? We tested out some of our favorite finds while on a recent trip across the country — here are our must-have items!

With the ability to get all your flight info on your phone, running out of juice is not an option! This little charger fit easily in our fanny pack and carry on, all while still charging our phones.

Not sure if your flight will have in-air movie screens? Not a problem. This handy seat back phone holder can be a lifesaver for a long flight.

You can never be too safe, and if traveling alone, this is a must. This portable door lock is easy to use and gives that added safety factor and peace of mind for overnight stays.

3 IN 1 Handheld Fan $17.99

No one enjoys a stuffy plane cabin or fan-less room. This handheld fan packs a breeze worth noting and can be positioned to stand up on its own, allowing hands to be free for work, play and photo-taking!

Collapsible Water Bottle $11.89

Have you ever checked the price of water on the other side of security? It’s highway robbery! This small and compact water bottle was perfect for filling up at the water stations and for walks around the beach.

SinkSuds Laundry Soap $14.99/8

These TSA-compliant soap packets came in handy after a hike! One packet washed shirts and socks with ease and came out clean as a whistle! Super easy to

BAGAIL 4 Set Compression

Packing Cubes Organizers $24.99

A must have for an overpacker. These cubes were larger than expected and easily fit nine days of clothes. Once packed and compressed, they left plenty of room in the suitcase for shoes and other items.

ONE CALL TO CASEY GETS IT ALL DONE!

SIGHTSEEING Style

Some of our most treasured movies, past and present, have been filmed in many of the beloved cities across the U.S. Skyscrapers, monuments, bridges, stores, parks and the like have made cameos and even become the star of the movie they have been in. For instance, would “Breakfast at Tiffany’s” be the same if it was “Breakfast at Denny’s.” New York’s 5th Avenue location set the stage for the movie’s love story and helped make it a hot tourist spot.

From coast to coast, the landscape, architecture and topography of the U.S. have shined in movies for generations and given travelers fun destinations to visit. Some of these movie locations are just as famous as the actors themselves!

As you prepare for your next adventure, big or small, incorporate some of your favorite movie spots in your itinerary. You won’t be disappointed!

NEW YORK CITY

EMPIRE STATE BUILDING

King Kong (1933)

Sleepless in Seattle (1993)

TIFFANY'S ON 5TH AVE

Breakfast at Tiffany’s (1961)

Sweet Home Alabama (2002)

Bride Wars (2009)

BROOKLYN BRIDGE

Vanilla Sky (2001)

I am Legend (2007)

John Wick (2014)

House of Gucci (2021)

STATUE OF LIBERTY

Saturday Night Fever (1977)

Splash (1984)

WASHINGTON SQUARE PARK

Please Don’t Eat the Daisies (1960)

When Harry Met Sally (1989)

Ghostbusters II (1989)

Deep Impact (1998)

Igby Goes Down (2002)

CALIFORNIA

RODEO DRIVE

American Gigolo (1980)

Beverly Hills Cop (1984)

Pretty Woman (1990)

Clueless (1995)

Romy and Michele's High School Reunion (1997)

ALCATRAZ

Escape from Alcatraz (1979)

The Rock (1996)

Catch Me if You Can (2002)

The Book of Eli (2010)

HOLLYWOOD SIGN

Superman (1978)

The Rocketeer (1991)

Volcano (1997)

The Italian Job (2003)

The Kissing Booth (2018)

1 1

ARIZONA 1

TEXAS ARIZONA PHILADELPHIA

THE ALAMO

The Alamo (1960)

Cloak and Dagger (1984)

Pee-wee's Big Adventure (1985)

Lonesome Dove (1989)

Miss Congeniality (2000)

GRAND CANYON

National Lampoon's Vacation (1983)

Fools Rush In (1997)

Transformers (2007) Into the Wild (2007)

PHILADELPHIA MUSEUM OF ART

Rocky Movies I, II, III (1976, 1979, 1982)

Dressed to Kill (1980)

Creed (2015)

Shazam (2015)

Wanna Get High? Run This Way

If you pay attention to kids, they love to play. They tend to be better behaved and well-adjusted when they get adequate levels of activity. The same is true for adults. Unfortunately, we may find ourselves stuck inside during most of the day. Adding a running regime to your day may be just the ticket to find that hidden energy source.

I started running for exercise about 14 years ago. To be honest, I sucked at it. I am built to move things, not run from them. It was hard at first but got easier the more I did it. I started to enjoy it. One thing I noticed while I was running was that I would get the famous “runner’s high.” It was a euphoric feeling brought on by running. I found it hard to distinguish whether it was from running or that I had finally finished an arduous task. Either way it became a feeling that I began to desire over and over again.

The department of kinesiology at the University of Wisconsin-Madison found that aerobic exercise such as running, activates the endocannabinoid system. According to UCLA Health, “the endocannabinoid system is involved in a wide variety of processes, including pain, memory, mood, appetite, stress, sleep, metabolism, immune function and reproductive function.”

This system is like the one that is activated by marijuana. The “runner’s high” was once thought to be brought on by the release of endorphins, but now research is showing that it is related to a system that gets people high from marijuana. This explains why runners typically experience elevated mood during and after running. The researchers at Wisconsin-Madison also found the level of endocannabinoids in the body did not differ significantly between varying activity levels. This means that you don’t have to kill yourself to get the euphoric benefits from running. Even moderate amounts of aerobic activity can elicit the “high.”

Psychologists, along with most self-help gurus promote exercise to ease symptoms of depression. There are a ton of studies that show the benefits of exercise in mood elevation. Just as drugs can be addictive, running can start to have the same effect.

When you stop running the effects are subtle, you don’t notice it at first. The smallest things will start irritating you. For me, I don’t realize I am in a funk from lack of exercise until I exercise again. I get the “high” and I realize I have been overly tense or cantankerous. It's then that I know that I need the release that only exercise can give you. It's free, it doesn’t have any adverse side effects and can only make you a better person. Who would have thought that we can use our body to get high with out any outside help. So, next time you feel like you need a magic pill to feel better, get outside and go for a jog!

Different Workouts For Different Fitness Goals

Do you want to be strong? Lean? Have bulging muscles? Or maybe your goal is to achieve all three! Ever since exercise has made its way to the laboratory, researchers have been dissecting these questions to make our lives easier and healthier. We now know what movements to do, how long to do them, how long to rest and even how hard to work to achieve our different fitness goals, all thanks to exercise science. The American Heart Association recommends 40 minutes of moderate to vigorous exercise three to four times a week, but this is just a baseline for general health. Our goals typically require more effort!

MUSCLE GAINS

Hypertrophy is a fancy word for muscle growth. It involves increasing the size of the muscle cell. To achieve this requires exhaustion of the muscle. One of my favorite programs is called German Volume Training (GVT). GVT has been around since the ’70s, but has gained popularity in recent years. It involves training large muscle groups such as legs, core, chest and back. It is important to know your one-rep max, or 1RM for short. This is the most weight you can handle for one repetition. You should never calculate this alone. You do not just want to estimate what you think it may be and work off of that number.

The set and rep schemes typically call for 10 sets of 10 reps followed by 60-90 seconds of rest, operating at around 60-70% of your one-rep max. A recent study showed that you could even get results with just five sets of 10 reps! The approach

is to alternate muscle groups one right after the other, then rest after you have done a round of both. After you have completed your five sets of each, you move on to accessory exercises. These accessory exercises work the same muscle groups, but you only do three sets of 10 reps and have longer rest period. This program should last four to six weeks, increasing the percentage of 1RM as you get stronger. You would only do this routine two times a week. I like to combine this with a cardio plan to help lean out while I build muscle. Each workout typically takes about an hour to complete.

LEAN AND MEAN

For those of us who are short on time but want big results, high-intensity interval training (HIIT) is the way to go. These workouts usually take about 30 minutes and combine weights with cardio to help burn fat and tone up at the same time. Although these workouts take half the time as GVT,

they are more difficult to do. There is very little rest time, and most of that time is spent trying to catch your breath. Bringing your heart rate up very high then letting it come down right before bringing it back up again forces your body into excess post oxygen consumption (EPOC). Studies show that this causes your body to burn calories long after you have finished your workout. I would recommend three days a week of HIIT for those trying to get lean.

STRONG AS AN OX

While hypertrophy exercises increase the size of the muscle, strength exercises focus on how much weight someone can move. This is why someone can have big muscles and not necessarily be strong and vice versa. To me, strength is the easiest of the four types of workouts discussed. It involves short bouts of effort followed by long periods of rest. The reps are usually in the three to five rep range, and the sets can vary from two to six. Some programs will have you rest up to 5 minutes in between sets for maximum recovery. You should operate at at least 85 percent of your 1RM. The heavier loads force your body to adapt and get stronger. Typically, you only train one muscle group a day. This means you can do a different group about five days out of the week.

AEROBIC ENDURANCE

Aerobic exercise involves working the cardiovascular system. Running, swimming and biking all fall into this category. Your body can usually deal with the demands of cardio on a more consistent basis as long as you alternate the forms of cardio you do. For example, if you were to run long distances every day of the week, it would only be a matter of time before you sustained an overuse injury. However, if you can alternate between multiple forms of cardio, your body should be able to hold up just fine. Most people like to start with running since it does not involve any equipment and is intuitive. It is always best to walk before you run, so to speak. Start slow by running for short periods of time followed by walking.

Cardiovascular exercise is a great way to stay in shape. It will not build muscle, but it will create a caloric deficit allowing you to lose weight.

SAMPLE WEEK: GVT

LEGS AND CORE

Squats – Five sets of 10 reps at 60% 1RM

Hanging leg raises –Five sets of 10 reps

60–90 seconds of rest

Lunges – Three sets of 10 reps per leg

Russian twists – Three sets of 10 reps per side

CHEST AND BACK

Bench press – Five sets of 10 reps at 60 percent 1RM

Cardiovascular exercise is a great way to stay in shape. It will not build muscle, but it will create a caloric deficit allowing you to lose weight.

Lateral pull down –Five sets of 10 reps at 60 percent 1RM

Incline bench press –Three sets of 10 reps at 70 percent 1RM

Dumbbell row: Three sets of 10 reps per side at 70 percent 1RM

I like to cycle my workout plans every six weeks. That means I do hypertrophy, strength, HIIT and then cardio. Then I cycle all over again. This keeps my susceptibility to injury lower and keeps my mind and motivation fresh.

Chef Fatatouille! Don’t be like Chef Fatatouille!

Chef F. has a reputation for clogging kitchen sinks and causing expensive and messy overflows by pouring fat, oil and grease down the drain.

fat, oil and grease

Any fat, oil and grease used and produced when cooking should NEVER be poured down a sink or into a toilet. It should be poured into a container and thrown away in the trash. This simple act can save you from causing a backup in your home or our wastewater system.

Find out more about Chef Fatatouille and how to prevent clogs at gru.com/FOG

Sweet Sicilian Treats

Originating from the Italian island of Sicily, the granita is a sweet and delightfully crunchy iced treat created with simple ingredients: sugar, water, fresh juice. It can be made using any juice of your liking or traditional Italian flavors such as mint, lemon, strawberry, coffee or orange. Because the granita is dairy free, it boosts a texture that is between a sorbet and a snow cone.

THIS TREAT CAN BE SERVED AS A PALATE CLEANSER, DESSERT OR AS THEY DO IN SICILY, AS A BREAKFAST TREAT SERVED WITH BRIOCHE, A LIGHT AND SWEET ITALIAN BREAD. THE GRANITA CAN EVEN BE SERVED AS AN AFTER-DINNER COCKTAIL TREAT WHEN MIXED WITH VODKA, COFFEE AND FRESH WHIPPED CREAM.

LEMON GRANITA

RECIPE COURTESY OF CARMELO BASILE

INGREDIENTS

• 2 cups water

• 3/4 cup sugar, or to taste

• 3/4 cup lemon juice

• 5-6 fresh mint leaves

• 2 teaspoons grated lemon zest

DIRECTIONS

In a small saucepan, heat water and sugar and stir only until sugar is dissolved. Remove from heat and stir in lemon juice. Bruise mint leaves and add to liquid. Pour into a 9x13 baking dish and leave to cool to room temperature.

Remove the mint leaves. Freeze for about 30 minutes and check for ice crystals to form. Stir and scrape with a fork. Continue to freeze for 30-minute increments and stirring and scraping until mixture is completely frozen as fluffy ice crystals.

Stir granita with a fork just before serving; spoon into dessert cups. Garnish with mint leaves and/or lemon zest. Serve with spoon and/or straw

ESPRESSO GRANITA

RECIPE COURTESY OF CARMELO BASILE

INGREDIENTS

• 2 cups freshly made espresso coffee

• 1/2 cup sugar, or to taste

• ½ tsp. vanilla

• Fresh lemon rind or whipped cream per serving

DIRECTIONS

In a small saucepan, heat coffee and sugar and stir only until sugar is dissolved. Add vanilla and pour into an 9x13 baking dish and leave to cool to room temperature.

Freeze for about 30 minutes and check for ice crystals to form. Stir and scrape with a fork. Continue to freeze for 30-minute increments and stirring and scraping until mixture is completely frozen as fluffy ice crystals.

Stir granita with a fork just before serving; spoon into dessert cups. Garnish with a fresh lemon rind strip or dollop of whipped cream. Serve with spoon and/or straw.

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Nutrition on the Go: Staying Consistent When Traveling

You’ve packed your clothes, your shoes, your toiletries, your excitement, your itinerary — but have you packed a plan for staying on track with your healthy eating habits?

When traveling for work or pleasure, your normal eating routine can be disrupted. Your pre-planned meal prepped food is not available, and you may not have access to a grocery store or nourishing foods you typically consume. While it may seem difficult to stay consistent, a little pre-travel preparation can help alleviate the lastminute stress eating decisions.

A little planning goes a long way. To start, try packing your carry-on with healthy, non-perishable snacks to get you to your destination. Once you arrive, hit the local grocery store to keep more snacks and meals on hand that align with your health needs and wants. If your accommodations include a kitchen, plan to prepare some meals at home.

Whenever possible while planning for restaurants and excursions,

be sure to select options that support your lifestyle and budget. Sometimes we have limited food options while traveling, whether it be a late hour abroad or at the airport, being at the whim of a pre-planned work itinerary or just not having viable options available when you need them. If circumstances dictate that fast food is your only alternative, be mindful of your choices. As you’re able to, opt for grilled meats, salads, fruits and vegetables. If those menu items are unavailable, eat what you must and let go of the guilt. Be wary of portion sizes and skip extras like the salt and soda.

Eating healthy on vacation is possible with some foresight and planning. Stay on track with your health goals while you travel to maintain the progress you’ve made. Also remember that you’re on vacation and an indulgence in the local cuisine or an extra dessert isn’t going to be the complete derailment of progress. At the end of the day, your health and enjoyment of your trip is what matters most!

1) PACK SOME PROTEIN

Protein powder is easy to pack. Individual packets of almond or peanut butter are also very good to have on hand. Don’t forget your shaker bottle.

2) OPT FOR SOME FRUIT AND NUTS

Apples and oranges are my favorites for travel because you don’t have to refrigerate them and can literally eat them anywhere. They won’t get crushed in your bag or make a mess either.

3) STAY HYDRATED

It’s easy to forget to drink water and stay hydrated while you are away. Bring a refillable water bottle with you.

4) USE THE MINI FRIDGE IN YOUR HOTEL ROOM TO YOUR ADVANTAGE

Once you have arrived at your destination, visit a local grocery store and buy a few more healthy snacks for your stay.

5) AVOID THE FREE CONTINENTAL BREAKFAST

Continental breakfasts can consist of mostly unhealthy carbs. Try to not start your day with sugary cereals, pastries, waffles, pancakes, etc. It is tempting because it is complimentary but it might not be worth the calories and sugar.

6) DO YOUR HOMEWORK

You probably did your homework before reaching your destination regarding what you want to do and see once you arrive. Did you research restaurants too? It’s a must. See what your options are before you get there — have a plan and a back-up plan. Make reservations ahead of time, if recommended.

7) INDULGE IN MODERATION!

After all, you are on vacation. Plan to have one small daily indulgence on your trip. Don’t deny yourself a treat. Plan around it. Eat mindfully the majority of the time and allow yourself the food you’ve been looking forward to. Moderation — not deprivation — is key.

The Great Golden

Golden Dragon fruit is nutritious and full of vitamins, like magnesium, phosphorus, potassium and calcium. It also has iron, vitamin A, vitamin B and vitamin C, according to Speciality Produce.

If you need a cure for constipation, golden dragon fruit could be a solution! One serving of 3.5 ounces has 3 grams of fiber, according to Healthline. This serving is only 60 calories, making it a nutrient dense fruit.

The fruit has recently become popular on the social media platform TikTok due to this fibrous quality. Users have reported that eating a whole golden dragon fruit gave them an inner cleanse of sorts. According to EatingWell, TikTok users might be right; dragon fruit can help initiate bowel movement and relieve constipation because 6 ounces contains 18% of daily recommended fiber.

Yellow and red dragon fruit are special because of their unique scaley skin and nutritional value. Next time you find yourself at the grocery store, consider trying this unique fruit!

Key Benefits to Using RFID

I was recently strolling through Target, as one does, and saw a suitcase that advertised itself as having “RFID-blocking” technology. What is RFID? Why are there suitcases built to block its technology?

According to the U.S. Department of Homeland Security, Radio Frequency Identification (RFID) uses radio waves to uniquely identify people, animals or objects. It also is what’s made contactless payment, or tap-to-pay methods, possible.

The information of the object, person or animal is stored on a chip within the tag and sends it right to your tag reader. Now that it’s becoming more mainstream, there are methods within iPhones built to help you access your tag information.

It may be common to initially fear the idea of combining identifying technology and money. However, according to Bankrate, financial crime related to RFID technology is nearly non-existent. This is because the information stored on a credit or debit card chip isn’t enough to complete a transaction – your name, address and three-digit security code are not included.

RFID technology has historically been used for livestock tracking, inventory management, supply chain coordination and vehicle tracking. However, as we progress into the future, RFID make its way into all different aspects of life. For example, loss-resistant golf balls, no-swipe ticket passes at amusement parks, no-waiting vehicle returns at car rental dealerships; the list goes on!

But why is this technology rapidly taking over the business world and becoming part of our day-to-day lives? It’s in part because of the opportunities within it; here’s a list of some benefits to using RFID.

Tracking Assets and Managing Inventory

If you’re a business owner, RFID is extremely beneficial when it comes to handling inventory. With RFID solutions, you can instantly see how many items you have, where they’re located, what stage of completion it’s in, and more.

Not a business owner? No problem. This software can be a timesaver for everyone! RFID can help you keep track of your pets, your possessions, and, if you’re a parent, it can give you peace of mind to help you track your children. No more worrying about if your child wandered off at the mall – RFID has got you covered.

Save Time with Automation

Sick and tired of filing and filling out outdated spreadsheet forms? Look no further. RFID software automatically tracks the movement of goods and instantly uploads the information to where it needs to go. It removes the need for any sort of manual labor, which means time and money saved.

Increased Security

One of the most-used ways that RFID has been used in the past 10 years is in our US passports. The tags used are sufficient enough to validate the reader, the passport holder in this context, and can prevent identity theft. And, to put the cherry on top, Homeland Security states that the RFID technology in passports can reduce the threat of undetected attempts to steal personal information.

The Importance of the US Embassy

With summer approaching, people are preparing for their long-awaited vacations. If you’re planning a trip outside of the U.S., you have an exciting opportunity to immerse yourself in a new culture and discover more of the world. While away, keep in mind one of one of the most important resources available to you: the U.S. Embassy.

The U.S. Embassy is a vital institution that supports Americans abroad and provides a range of services to aid potential issues when traveling. So, when might you need to go to the U.S. Embassy?

What is the US Embassy?

“An embassy is an official headquarters for U.S. diplomats and government representatives serving in a foreign country,” according to the National Museum of American Diplomacy. U.S. embassies are located in 195 countries around the world, according to the U.S. Department of State. A full list of embassies can be found on the department’s website. Some countries without embassies include Bhutan, Iran, Syria and North Korea due to diplomatic relations, but this is subject to change.

U.S. embassies are run by the U.S. Department of State Foreign Service, which represents the U.S. abroad and implements U.S. foreign policy, according to the U.S. Department of State. Embassies have ambassadors who

One of the most important functions of the U.S. Embassy is its emergency services. If you become the victim of a crime or experience a medical emergency, the embassy is there to assist you.

Lifestyle & Travel

are the highest-ranked U.S. diplomats appointed by the government, and they manage the embassy and its staff. Although U.S. embassies belong to their host countries, they represent the U.S. and advance U.S. interests in each country.

Embassies are built in other countries to protect U.S. citizens and assist them during their travels abroad by providing consular, emergency and travel services, according to the U.S. Embassy.

Consular Services

If you’re traveling abroad and lose your passport, the U.S. Embassy is there to help you. According to the U.S. Department of State Bureau of Consular Affairs, it provides a wide range of consular services, including assistance with visas, legal documents and notarization of documents. The U.S. Embassy also offers guidance regarding local laws and regulations and can provide support to Americans who have been arrested or detained abroad.

Emergency Services

One of the most important functions of the U.S. Embassy involves its emergency services. If you are the victim of a crime or experience a medical emergency abroad, the embassy provides necessary assistance. It can also help you get in touch with your family or friends back home in case of an emergency. According to the U.S. Embassy and Consulate, officers are ready to assist you 24 hours a day, seven days a week, so do not hesitate to reach out for help in times of need.

Travel Advisories

The U.S. Embassy issues travel advisories to inform American travelers about potential risks in the countries they plan to visit. These advisories provide information on safety and security concerns, health risks, natural disasters, and political instability, according to the U.S. Department of State Bureau of Consular Affairs. The embassy also provides guidance on entry and exit requirements, local laws and customs, and other important information to help travelers stay safe and informed. According to the U.S. Department of State Bureau of Consular Affairs, travelers have access to the embassy’s safety and security information. It is recommended to check the travel advisory and alerts prior to arriving at your destination at travel.state.gov/destination.

Before You Go...

It is important to register with the embassy when traveling abroad. The U.S. Embassy website explains that by registering your trip with the organization, you allow the embassy to “locate you when you might need them the most” because “the nearest U.S. embassy or consulate can be your source of assistance and information” if disaster strikes.

Is There a Cost to Use the US Embassy?

There is typically no cost to visit a U.S. Embassy or Consulate, according to the U.S. Department of State. However, there

may be fees required for some of its services, like getting a visa. The U.S. Department of State recommends checking your destination’s embassy website for information about any service fees.

What Can’t the US Embassy Do?

Although the U.S. Embassy provides a variety of services and assistance for emergency situations, there are some things it cannot do. U.S. Embassies cannot give legal advice or represent U.S. citizens in court. They can, however, guide citizens to a list of local attorneys, according to the U.S. Department of State. The U.S. Embassy cannot intervene in foreign legal proceedings, like criminal investigations, but it can provide information about local laws and procedures. As noted on the U.S. Department of State website, embassies cannot provide bail to U.S. citizens or override a country’s laws and customs.

How to Visit a US Embassy

For non-emergencies, the U.S. Department of State recommends checking your destination’s embassy website for information on how to schedule an appointment. It is important to follow the embassy's instructions closely and make sure to be on time for your appointment.

You won’t necessarily find yourself at the U.S. Embassy when traveling abroad, but it is there to help you if needed. Whether you need assistance with a lost passport or want to understand local laws, the U.S. Embassy can provide guidance. For more information about the services offered by the U.S. Embassy, visit the U.S. Embassy website at usembassy.gov.

Don't Skipthe Sunscreen!

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

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

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

Friendship Abroad:

How to Travel with Friends

Whether you’re venturing an hour from home or flying across the world, traveling offers the opportunity to explore new places and make new memories – and it’s even more exciting to share those memories with friends. Traveling with friends means more fun, but it also means more planning. From sleeping arrangements to sharing funds, it is important to plan every aspect of your trip to account for your entire friend group.

Sharing Space

Traveling with friends means you’ll be staying in close quarters and spending just about every waking second together. Even if you’ve been close friends with your travel partners for years, sharing a living space with them might be something new.

Before booking your trip, discuss where you want to stay and if everyone is comfortable sharing a hotel room or Airbnb. Also, don’t forget to discuss cleanliness. A messy room might not be acceptable for everyone. If you agree to share the same space, plan who gets what bed or bedroom before arriving at your destination, according to The Washington Post. Sometimes choosing rooms can cause tension, so it’s important to discuss this arrangement ahead of time.

The same goes for sharing bathrooms.

“Everyone needs some ‘me’ time, especially introverts traveling in a group,” according to Forbes. “It’s not being anti-social, it’s just some quiet time (or music-infused time) to recharge the social batteries.”

If you all have to share a bathroom, setting up a bathroom schedule for showering can be the perfect opportunity to have some alone time.

I have taken a handful of trips with my best friend Cassidy Hudson, and we both end up needing alone time at some point.

“When you’re in a hotel, it can be hard to have personal space,” Hudson said. “I like to escape into my own world with a book. Bringing a book can let your take some time for yourself.”

Another important topic of conversation is sleeping habits: What time does everyone prefer to go to bed? Does anyone snore? Is there someone who can only sleep with white noise? Having a conversation about this beforehand will allow you to have a smoother trip that accommodates to everyone’s needs.

Sharing Funds

You can’t travel without spending money, so have a conversation about your budget.

“While discussing money can be awkward, you need to have an honest talk about budget,” according to The Washington Post. “How much are you hoping to spend on the trip, and does it align with what your friend has in mind?”

You should also include meals in your budget. Does everyone want to go out to eat for every meal, or do some people want to save money and split groceries?

“Julia and I have vacationed in North Carolina together the past five years,” Hudson said. “We’ve learned that money adds up quick when you’re going out to eat every day, so we started going grocery shopping instead. We buy food for the whole week so we can make ourselves everything from sandwiches to coffee to save money on the trip.”

It is important to make sure you and your friends agree when it comes to spending. Your budget also plays a role in what activities and excursions you’ll be doing, so this conversation will help you plan the rest of your trip.

Sharing Memories

Planning your trip may be difficult considering you have to account for everyone’s idea of fun. Some people vacation to relax while others want to explore as much as they can.

Activity suggestions can get lost if you’re communicating via group text, according to The Washington Post. It is better to use a different platform to create your itinerary, such as a shared Google Document. This way, no idea will go unheard.

When creating an itinerary, allot time for the things you might not think of – like waking up, getting ready and driving.

“In North Carolina, we go on multiple hikes a day, so I make sure to find the best way to get everywhere,” Hudson said. “I calculate the distances of each trail in relation to where we’re staying and in relation to each other. This helps me plan the best times and the best route to go from one place to another.”

After discussing your plans, it can help to designate a group leader to present the plans prior to your departure, according to The Washington Post. This will confirm that everyone is on the same page and looking forward to the same activities.

However, “just because you’re traveling together, doesn’t mean you need to do everything together,” according to Forbes. It is OK to make time for everyone to do their own thing or for some people to opt out of an excursion. Doing separate activities can also make “for lively conversation at dinner,” according to Forbes.

Have Fun!

Planning your sleeping arrangements, budget and itinerary before you go will make the rest of your trip about one thing: having fun. Making new memories with your friends is a wonderful experience, and you’ll want to make the most of it. Share some love and laughs while you’re together. Last but not least, be sure to take lots of photos!

Ask the Expert Ask the Oncologist

Dr. Andres Bhatia achieved his medical degree at the Universidad Central del Caribe School of Medicine in Puerto Rico. He then pursued his residency and fellowship at the Cleveland Clinic in Ohio. He has been in private practice in Gainesville since 1993, and he joined Florida Cancer Specialists in 2010.

has recovered, the oncologist will review the pathology of the mass and lymphatics as well as any scans to determine if further treatment is required. Other modalities include chemotherapy, which is systemic treatment, and radiation therapy, which is localized treatment. There are also now many targeted therapies as well as vaccines as treatment options. Many practices offer clinical trials, which not only help the current patient, but also patients receiving treatment in the future.

„What are the different stages of cancer and what does each stage mean?

„Aside from genetics, what other cancer risk factors should I look out for? Should I think about undergoing genetic testing?

By far the most common risk factor for developing cancer is smoking. Smoking not only increases your risk of developing lung cancer, but it can also increase your risk of bladder, pancreatic, head and neck cancer. Other risk factors include obesity, high-fat diets and alcohol. More recently, Human papillomavirus (HPV) has proven to increase the risk of cervical cancer and oropharyngeal cancer. Other risk factors include exposure to Agent Orange as well as radiation exposure.

Genetic testing could be considered if you have a strong family history of cancer diagnosed at a young age. Ideally, the family member who has the cancer should be the person tested. If the results are positive for a genetic mutation, then other family members should consider testing.

„What are the most common treatments for cancer? Do you ever recommend taking part in a clinical trial?

There are many different treatments for cancer depending on the type and staging of the cancer, as well as the performance status of the patient. Surgical intervention is the initial treatment for many cancers, and removal of the tumor is often the only treatment necessary. Surgery involves removing the tumor and surrounding lymphatics. This is important for staging, which often determines whether further treatment will be recommended. After surgery has been performed and the patient

Cancer staging is different for each tumor type. Basically, there are four stages of cancer for solid tumors, beginning with Early Stage Disease/ Stage 1. This is when a cancer is small in size with no local spread of disease and no lymph node involvement. The stages increase from Stage 1 to Stage 2 and Stage 3 with increasing size of the tumor, lymph node involvement and increasing aggressive pathologic features. Stage 4 generally means that the disease has spread to distant organs such as lung, liver, bone and/ or brain.

„Is there anything I can do to prevent myself from developing any form of cancer?

The best way for you to prevent yourself from developing cancer is to live a healthy lifestyle: no smoking, limiting alcohol consumption, avoiding fatty foods and avoiding obesity. Early detection is very important as you can diagnose cancer in its early stages when it is much easier to treat and there is a better chance for cure. Early detection studies include skin exams, a yearly mammogram beginning at 40, colonoscopy at 45, pap smear every one to three years for women, and prostate-specific antigen (PSA) and rectal exams for men.

„If I am diagnosed with cancer, will I end up losing my hair?

Many cancers do not require chemotherapy, and many chemotherapies do not cause hair loss. Therefore if you are diagnosed with cancer, you won't necessarily lose your hair. Some patients receiving chemotherapy that may cause hair loss have benefitted from cooling caps/scalp hypothermia, which can prevent hair loss from occurring. However, this treatment can be expensive and not covered by insurance, and some patients do not tolerate the cooling cap.

„Can you get lung cancer even if you do not smoke?

Unfortunately, being a nonsmoker does not protect you 100% from developing lung cancer. There are some types of lung cancers that occur in nonsmokers, however, this is an exception.

The best way for you to prevent yourself from developing cancer is to live a healthy lifestyle: no smoking, limiting alcohol consumption, avoiding fatty foods and avoiding obesity.

Manifest Today: How to Make Your Dreams a Reality

The term “manifesting” seems to pop up everywhere these days. What is it, how is it done and does it even work?

Psychology Today defines manifestation as “turning an idea into reality.” Practically speaking, it’s the practice of using our thoughts to cultivate our lives. Manifestation often times gets the reputation for being a abstract and can make some people uncomfortable or a bit skeptical. While some use manifestation as a spiritual practice, the basis of using the power of our thoughts to create the results we want is a powerful psychological tool.

Manifestation and the law of attraction are similar notions. As defined by Verywell Mind, the law of attraction is defined as “a philosophy suggesting that positive thoughts bring positive results into a person's life, while negative thoughts bring negative outcomes.”

Does this mean I just have positive thoughts about what I want in life and they’ll become reality?

Not exactly. While manifestation and the law of attraction tend to lead us toward desired results, it takes more effort to turn dreams into reality. When you manifest something, you are working toward what you desire while also putting your emotional energy into creating and believing it is possible and that you deserve it.

How do I manifest my dream job, partner, life?

There are many tools and strategies to help you harness your thoughts and actions toward creating the life you desire. First, get specific. Think about what you want to create and be as detailed as possible in your description. Psychology Today recommends using mindful meditation to define your vision. Using a manifestation journal or vision board can also help you gain clarity about what you wish to create. Write it down and leave it in a place you’ll see it regularly.

MindBodyGreen, a holistic health website, recommends using daily positive affirmations to shift to a positive mindset, like “I am worthy of all I desire” and “I am surrounded by opportunities.” Using affirmations that bring future goals into the present can help create positive thoughts, such as “I am a great boss” or “I am equipped to succeed” if you’re manifesting a management position.

While it sounds easy, manifesting doesn’t happen overnight. Focusing your thoughts and intentions on something positive you want to create is only the first step. You must also be willing to work toward that end. Keep in mind that desires that are not ultimately in your best interest or the best interest of those around you may not come to fruition.

However, don’t despair! Refine your ultimate goal and keep putting positive energy out there! For the skeptics, even if you don’t believe in the power of manifestation, is there really a downside to a positive mindset and working to create a desired reality?

Want to learn more?

Check out these resources to learn how you can put your manifesting power to work!

• “Change Your Thoughts” - Change Your Life by Dr. Wayne W. Dyer

• “Creative Visualization” by Shakti Gawain

• “May Cause Miracles” by Gabrielle Bernstein

• “Wishes Fulfilled” by Dr. Wayne W. Dyer

• “Raise Your Vibration” by Kyle Gray

• “Super Attractor” by Gabrielle Bernstein

• “The Secret” by Rhonda Byrne (also a movie on Prime Video)

6 Must-Visit Zen Gardens Around the World

Peace and quiet can be a tricky thing, especially when we lead busy lives. Winding down with a nighttime routine before bed can be a way to relax. Yet even then, we get caught up in the distraction of being home: of laundry waiting to be folded in the dryer, of our dog waiting to be walked around the block, of our taxes waiting to be filed.

Travel, for many, is the next best thing to escape the monotony and stress of everyday life, and choosing the right place is equally as important. For centuries, Zen gardens have traditionally been destinations to find tranquility and bliss in Japan. If you’re looking for true relaxation on your next trip, here are six highly rated Zen gardens around the world to consider for your itinerary.

The Japanese Garden of Contemplation, Waikato, New Zealand

Serenity and repose are found in perfect harmony at the Japanese Garden of Contemplation. Located in the Hamilton Gardens in Waikato, New Zealand, this sector of the incredibly popular tourist attraction features a dry landscape of gravel and rocks, traditional temple complexes and peaceful bodies of water to round out its beauty. Opened in 2013, this area of Hamilton Gardens was designed by renowned Japanese garden designer, Takata Teiji, featuring traditional Japanese design elements to honor the culture. This stunning, tranquil space reminds all who visit to reflect and meditate on the little important things in life.

Portland Japanese Garden, Portland, Oregon, USA

Founded in 1963, this Zen garden in Portland, Oregon, is said to be one of the most authentic and comprehensive Japanese gardens outside of Japan. The oasis encompasses 12 acres of land and features eight separate garden styles, along with an authentic Japanese Tea House, calming streams, winding walkway and a prime view of Mt. Hood. Aside from its natural beauty, the space also offers a variety of classes and workshops on traditional Japanese arts and crafts, as well as cultural events and exhibitions.

Zen Garden at the St. Mungo Museum of Art, Glasgow, Scotland

For a more intimate Zen garden experience, the Japanese garden located inside the St. Mungo Museum of Art in Glasgow, Scotland, is for you. Created in 1993 by a team of Japanese designers, this garden was built with traditional Japanese garden principles in mind, featuring elements like arranged rocks, gravel, and sand to evoke a sense of peace and encourage visitors to contemplate. The best part? Admission to this museum is free, so it’s the perfect, affordable option for a day’s adventure in Glasgow.

Jardín Japonés, Buenos Aires, Argentina

A true quiet gem located in the heart of the capital city, the Jardín Japonés in Buenos Aires is considered one of the most important Japanese gardens in South America. Designed by notable Japanese landscape architect Yasuo Inomata, the garden covers 5 acres of land, featuring elements like a koi pond, a tea house, a bonsai nursery, cherry blossom trees and more. The Jardín Japonés even includes a cultural center where educational events like origami-making sessions, a karate demonstration and Japanese drums performances are hosted. Plus, this attraction features an authentic Japanese restaurant onpremise, so a full-day stay can easily be accommodated.

Taizo-in, Myoshin-ji, Kyoto, Japan

True authenticity can be experienced in this Zen garden, located in a Buddhist temple in Kyoto, Japan. Taizo-in is known for its beautiful Japanese gardens, which are considered some of the finest examples of traditional Japanese garden design. The gardens feature a variety of elements, including a pond, a rock garden, and a moss garden, as well as a variety of plants and trees that are native to the country. Coupled with the Buddhist temple it resides next to, a unique opportunity to really immerse yourself in Japanese culture, history and spirituality exists, one that can only be found in the country of origin of Zen gardens.

Which Zen garden is on your bucket list?

DAY TRIP OPTION

Bok Tower Gardens, Lake Wales, Florida

Closing out the list with a local gem – Bok Tower Gardens, located just south of Orlando, is a magnificently landscaped garden with breathtaking views and a tranquil environment. Plants native to Florida like azaleas, camellias and magnolias dot the property, creating a picturesque, completely natural work of art. There’s also plenty of wildlife to observe, like gopher tortoises, snakes and dozens of bird species. But, perhaps the most recognizable landmark of these gardens is the Singing Tower, a soaring structure that “sings” when its internal carillon, an instrument of at least 23 bells in a sequenced series, rings out. It's a hidden attraction in Central Florida that brings as much grandeur as a more popular garden attraction.

Community

RECURRING EVENTS

NOW THROUGH THE END OF MAY

Sweetwater Wetlands Park

Wednesday Bird Walks - Free

8:30 a.m. | Sweetwater Wetlands Park

alachuaaudubon.org

Tour Sweetwater Wetlands Park for 2-3 hours to view a variety of birds and wetland species. Because of the park’s open prairie and cypress domes, viewers can expect rare birds that migrate for the Winter and Spring months.

This event repeats every Wednesday.

NOW THROUGH MAY

Living History Days - Free

9 a.m. - 4:30 p.m.

Morningside Nature Center cityofgainesville.com

Travel back in time to feel what it was like to live on a farm in the 1870s. Experience a rooster waking you up instead of an iPhone alarm and enjoy nature alongside a few farm animals. This event repeats the first Saturday of the month until end of May.

Saturday, May 6

Festivals of Speed

10 a.m. - 4 p.m.

World Equestrian Center, Ocala festivalsofspeed.com

Over 200 exotic, classic and American muscle cars, including Ferrari, Lamborghini, Rolls-Royce and McLaren will be on display at this event. After the car show, you can watch the Kentucky Derby in the Grand Plaza and enjoy the restaurants, bars and stores.

Haile Farmers Market - Free

8:30 a.m. - Noon

Haile Plantation

hailefarmersmarket.com

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

CrossFit Kids

4 - 4:45 p.m.

North Star Fitness

northstarfitnessgnv.com

Run, jump, play games, have races, push, pull, twist and shout while learning proper body mechanics and having a ton of fun! CrossFit Kids is suitable for any fitness level and classes are open for children ages 5-12 years old. Our CrossFit Kids instructor is a NASM certified personal trainer as well as having over 20 years experience teaching elementary school. This event repeats every Tuesday and Thursday

Sunday, May 7

Birds and Brews - Guided Bird Walks

5:45 - 7 p.m.

First Magnitude Brewing Company facebook.com

These guided bird walks start at First Magnitude Brewery and end at Depot Park to look for birds. You can also hang out and have a cold brew at First Magnitude Brewery afterward.

Saturday, May 13

Ocala Daisy Dash 5K

8 a.m. | World Equestrian Center runsignup.com

Sign up to either run or walk a 5k on a professionally designed race course, finishing under the arch on the WEC Grand Plaza. Enjoy a pancake breakfast and all-day Spring Festival activities after the race.

Saturday, May 13

The AUK Market’s May Market

12 - 5 p.m. | The AUK Market facebook.com/events

Local vendors will be selling goods and gifts, such as handmade art, jewelry and plants during Mother's Day weekend. You can also grab a bite to eat at one of the food trucks.

Saturday, May 13

Jazz on the Green

7 - 9 p.m.

Promenade area of Celebration Pointe gainesvillechamber.com/events

Come out and enjoy live music, food and drinks on a blanket under the setting sun.

Sunday, May 14

MOTHER’S DAY

Sunday, May 14

Kanapaha Gardens

Mother’s Day Special 9 a.m. - 7 p.m.

Kanapaha Botanical Gardens

kanapaha.org/events

Mothers of all ages can enjoy the gardens for free on Mother’s Day.

Sunday, May 14

FAFO’s Symphony Under The Stars

3 - 9 p.m. | Ocala Golf Club

eventbrite.com

Enjoy food, fireworks and a performance by the Ocala Symphony Orchestra, directed by Matthew Wardell.

Wednesday, May 17

Gainesville Improv Guild's 10th Anniversary Comedy Show

7 p.m. | United Church of Gainesville allevents.in

This show includes improv comedy inspired by the audience for a one-ofa-kind performance. All proceeds will support GIG's continued mission to serve the community.

Community

Monday, May 29

The Murph Challenge

9 a.m.

North Star Fitness

northstarfitnessgnv.com

Celebrate the legacy of Lt. Michael P. Murphy with this annual memorial workout. Many scaling options available. Please register on our website and fill out a waiver in advance.

Friday, June 2

Drink GNV Brewery Tour

3 - 7:30 p.m.

Swamp Head Brewery members.gainesvillechamber.com/events

Take a tour of Gainesville’s breweries, including Blackadder, Cypress & Grove, First Magnitude and Swamp Head. The bus will meet at Swamp Head Brewery, and everyone will receive a DRINK GNV pint glass, swag bag and raffle ticket for a chance to win gift cards and prizes.

Saturday, June 3

Pink Fest

11 a.m.- 3 p.m.

Celebration Pointe

visitgainesville.com

The 1K walk/run will commence at Noon

This event brings awareness to all cancers while educating and uplifting the community. It recognizes those currently battling any form of cancer and those who have lost their battle with cancer.

Sunday, June 4

Birds and Brews - Guided Bird Walks

6:15 - 7:30 p.m.

First Magnitude Brewing Company facebook.com

These guided bird walks start at First Magnitude Brewery and end at Depot Park to look for birds. You can also hang out and have a cold brew at First Magnitude Brewery afterward.

Saturday, June 10 - Saturday, June 17 International Piano Festival

University of Florida | arts.ufl.edu

This event assembles promising young pianists for lessons and masterclasses with distinguished piano teachers from North America and across the globe.

Saturday, June 10 Brew at the Zoo

4 - 9 p.m.

Santa Fe College Teaching Zoo facebook.com

This is Santa Fe College Teaching Zoo's second annual Brew at the Zoo. Guests 21+ can enjoy an evening of live music, craft beer, animal encounters, food and more. All funds raised will support the zoo.

Saturday, June 14

Beekeeping: Honey Extraction & Hive Management

9 a.m. - Noon

UF/IFAS Honey Bee Research and Extension Laboratory ifas.ufl.edu

Come out and collect the sweet reward of keeping bees. This class will go over how to extract, bottle and label honey.

Sunday, June 18

Kanapaha Gardens

Father’s Day Special

9 a.m. - 7 p.m.

Kanapaha Botanical Gardens

kanapaha.org/events

Fathers of all ages can enjoy the gardens for free on Father’s Day.

Monday, June 19

JUNETEENTH

Sunday, June 18 FATHER’S DAY

Wednesday, June 21 FIRST DAY OF SUMMER

June 26-30

CrossFit Kids Camp - Fit, Lit and Grit! 8:50 - 11:50 a.m. | Oak Hall School

oakhallsummerprogram.org/camp/ cross-fit-kids/

Learn how to stay active in a fun way with CrossFit Kids training! Participate in games and activities that will get the body moving and are certain to cause smiles and giggles. We will enhance our experience with other healthy lifestyle behaviors including making our own snacks, team building activities, building grit and resilience, and getting outside for some fresh air. We will also take a field trip to North Star Fitness to complete our activities in a real CrossFit gym.