September/October 2026 Volume 11 • Issue 3 Wellness360magazine.com
T H E
E U S S I
D O O F R E P U S E H T : S E N I D R G SA N I M O C E E S YO U D I D N ’ T Stick
ew k: The N c o h S r e
Cost of
u Eat rder Yo O e h t s Doe Matter? Really Time . Father s v d o o F
Food
THANK YOU FOR 10 INCREDIBLE YEARS As we celebrate 10 years of Celebrate Primary Care, our hearts are filled with deep gratitude. What began as a dream to provide compassionate, accessible, and personalized care has grown into a vibrant community—because of you. To our patients, thank you for trusting us with your health, your stories, and your lives. You’ve been the heart of our practice and the inspiration behind every decision we make. To our community and supporters, thank you for standing by us, spreading the word, and believing in the vision of direct primary care. Your support has helped us grow, innovate, and remain committed to putting people over paperwork. CELEBRATE PRIMARY CARE Ten years is a milestone—but it’s also a reminder of the relationships we’ve built, the lives we’ve touched, and the many more we hope to serve. We look forward to the next decade with excitement, humility, and the same dedication to care that brought us here.
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WELLNESS360 | SEPTEMBER/OCTOBER 2026
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Nicole Irving Aníbal Rodríguez Shane Irving Elle Lentz Alexandra Burns Alexandra Burns, Nicole Irving, Lindsey Johnson, Dr. Jennifer Martin, Megan Martin, Cole Purvis
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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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ALTSCHULER
Editor's Note
Food for Thought Food. We need it. We love it. We celebrate with it, gather around it and, sometimes, seriously overthink it.
And, like so many things in wellness, there isn’t one perfect way to eat.
One minute we’re being told to pack in the protein, the next we’re wondering whether we’ve been eating the foods on our plate in the wrong order all along. Suddenly, sardines are having a moment, protein is showing up in everything imaginable, and even those of us who consider ourselves adventurous eaters may have a few foods we simply refuse to put on our plates.
My hope is that as you flip through these pages, you’ll discover something that makes you curious. Maybe you’ll rethink how much protein you really need, change the order of what you eat at dinner or become just brave enough to crack open a tin of sardines.
Welcome to our Food Issue! In this issue of Wellness360, we’re taking a closer look at not only what we eat, but how, why and when we eat it. We dive into the protein craze and explore whether we really need as much as social media would have us believe. We look at the idea that eating the foods on your plate in a certain order may make a difference. And yes, we’re talking sardines — the tiny, nutrientpacked fish that has somehow gone from humble pantry staple to trendy wellness darling.
Or maybe you’ll simply enjoy your favorite meal a little more. Either way, pull up a chair. There’s plenty to dig into. Happy reading — and happy eating!
We’re also exploring what it means to be a selective eater. Because while we often associate picky eating with kids, plenty of adults have strong food preferences, texture aversions and a very firm “no, thank you” list of their own. What I love most about food is that it’s never just about nutrition. Food is culture. It’s family. It’s comfort and nostalgia. It can be fuel for a workout, an excuse to gather with friends or the recipe that instantly transports you back to your grandmother’s kitchen.
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WELLNESS360 | SEPTEMBER/OCTOBER 2026
Nicole Irving, Publisher, EIC nbirving@irvingpublications.com
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20 Can Food Change Your Biological Age?
What if the secret to health and longevity can be found in the foods we eat and the way we live our lives?
22 Traveling the World as a Selective Eater
Traveling the world as a “selective eater” can come with some stress, additional planning and backup rations.
39 I Tried Afternoon to See Why Michelin Added It to the Guide
Curious to see what all the hype was about, I placed a to-go order to try it.
ON THE COVER
Welcome to our highly anticipated 2026 Food Issue! Join us as we dive into the most exciting and relevant topics shaping our culinary world today, from sustainable eating habits that can help prolong your life, to our exploration of the popular protein craze. We hope you enjoy all the insightful information, expert tips and delicious inspiration we are sharing with you. Highlighting this issue is our vibrant cover featuring sardines — a humble ingredient that has recently skyrocketed into a massive culinary sensation.
CONNECT WITH US /wellness360magazine @wellness360mag @wellness360mag /wellness360mag WELLNESS360 | SEPTEMBER/OCTOBER 2026
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SEPTEMBER/OCTOBER 2026
in every issue HEALTH 10 Hydration Habits: The Role of Electrolytes and How to Stay Hydrated
12 Beyond Peanuts: The Most
Common (and Most Surprising) Food Allergies to Know
14 What Your Cravings Are Really Trying to Tell You
FITNESS 16 Why People Quit Their Fitness Routine and How to Avoid It
19 Progress Doesn't End Here: How to Push Past a Workout Plateau
NUTRITION 24 All About Truffles: The Luxury Ingredient
26 Worth the Hype? What You Need to Know About the Protein AddOn Craze
27 The Growing Popularity of Beef
Tallow: What It Is, How to Use It and Its Nutritional Benefits
29 Is Your Diet in Order?
43
MIND MATTERS 34 Not Just What You Eat — It’s How You Eat It Instead
14
36 Feed Your Mind: How Whole
Grains Support Better Mental Health
LIFESTYLE & TRAVEL 43 Sardines The Tiny, Aesthetic Superfood Taking Over
COMMUNITY 48 Calendar
FINANCE 32 Then & Now at the
Checkout Counter: The Shocking Evolution of Your Grocery Costs
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36
MILLHOPPER MONTESSORI SCHOOL
Health
Hydration Habits:
The Role of Electrolytes and How to Stay Hydrated BY LINDSEY JOHNSON, MS, MCHES, CF-L2
Current wellness trends suggest that everyone needs an electrolyte supplementation. Products are flooding the market promising better hydration, improved performance, energy and focus. While good hydration helps with everything from exercise to brain health, water, electrolytes and certain foods can help you achieve your goals. Understanding when you need additional supplementation (and when you don’t) can help you hydrate smarter and more effectively.
What Are Electrolytes?
According to the American College of Sports Medicine (ACSM), electrolytes are minerals that carry an electrical charge and include sodium, potassium, magnesium, calcium and chloride. Electrolytes are important in many body functions including regulating blood pressure and fluid balance, contracting muscles, maintaining a normal heart rhythm and transmitting nerve signals.
Hydrating Foods and Drinks
Nutrition.gov reports that 20% of daily fluid intake actually comes from food, not just from drinking glasses of water. Fruits and vegetables are key sources that provide great hydration, along with other vitamins, minerals and fiber. Some of the best food sources for hydration are watermelon, cucumber, lettuce, strawberries, oranges, tomatoes and celery. Liquid hydration boosters include yogurt, milk, coconut water, broth and fruit-infused water. ACSM lists several foods that can help replace electrolytes after exercise, including pickles, olives, broth, jerky, cheese and crackers. These food sources can provide sufficient replenishment for most instances.
Signs of Dehydration
The National Institutes of Health (NIH) reports that approximately 60% to 70% of the human body is made of water. Water is an essential component of our body’s ecosystem, responsible for lubricating joints, regulating body temperature, transporting nutrients and removing waste. Each day we lose fluids through sweat, breathing and urination, so continual replacement of fluids is necessary. While thirst is an obvious sign of dehydration, there are many other things that happen when our body is not ingesting enough fluids. Mild dehydration can also cause headaches,
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exhaustion, reduced athletic performance, dry mouth and darker colored urine. In fact, the color of urine can often be a good indicator of hydration levels. Urine that is in the pale yellow to light gold range is ideal for proper hydration levels in most instances. Severe hydration can also lead to the inability to urinate, fainting, confusion and rapid heartbeat.
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Do I Need Electrolyte Supplements?
According to ACSM, not everyone requires electrolyte supplementation — many people remain adequately hydrated through a healthy diet and water consumption. Individuals who can benefit from additional supplementation include: • People who exercise for 60 to 90 minutes or more at a time • Those who exercise or spend significant time in extreme heat • Those who work outdoors • Individuals who sweat heavily • People who have an illness that causes extreme vomiting or diarrhea Electrolyte supplements can be found in powders, gels, tablets, liquids and electrolyte-infused water. Some are ready to consume while others must be mixed with water. When choosing the right supplement, consider what type of solution works best and review ingredients to look for added sugar or other ingredients. The good news is that hydration doesn’t have to be complicated. Focus on drinking sufficient amounts of water and consuming plenty of fruits and vegetables. Electrolyte supplementation should be reserved for instances when it’s appropriate, not necessarily a daily habit. Listen to what your body needs. Pay attention to your thirst and your urine and fuel your body with whole foods and plenty of water.
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Health
Beyond Peanuts:
The Most Common (and Most Surprising) Food Allergies to Know BY COLE PURVIS
These foods are required by federal law to be clearly identified on packaged food labels because together they account for most food allergies. While some children outgrow allergies to milk, eggs, soy or wheat, allergies to peanuts, tree nuts, fish and shellfish are more likely to persist into adulthood, according to the American College of Allergy, Asthma & Immunology.
The Allergies You Might Not Expect Not every food allergy involves a common ingredient.
Some people experience allergic reactions to fruits such as kiwi, bananas or peaches, often because the proteins resemble those found in certain pollens. This condition, known as oral allergy syndrome, or pollen food allergy syndrome, may cause itching or swelling of the lips, mouth and throat, according to the American Academy of Allergy, Asthma & Immunology. Others develop allergies to spices like mustard or coriander, while chickpeas, gelatin and even sunflower seeds have all been documented as less common allergens.
When most people think of food allergies, peanuts, shellfish and dairy are usually the first foods that come to mind. They’re certainly among the most well-known, but they’re far from the only culprits. Today, more than 33 million Americans are living with food allergies, including about one in 13 children, according to the nonprofit Food Allergy Research & Education (FARE). While some allergies are common enough to appear on restaurant menus and food labels, others are so rare that they often catch people completely by surprise. Knowing what to watch for and recognizing the signs of an allergic reaction can make all the difference.
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The “Big Nine” Allergens According to the U.S. Food and Drug Administration, nine foods account for the vast majority of serious allergic reactions in the United States. They include: • Milk • Peanuts • Soy • Fish • Sesame
• Eggs • Tree nuts • Wheat • Crustacean shellfish
One of the most unusual is alpha-gal syndrome, an allergy to red meat that develops after the bite of certain ticks, including the lone star tick found throughout much of the southeastern United States. According to the Centers for Disease Control and Prevention (CDC), symptoms often don’t appear until several hours after eating beef, pork or lamb, making the allergy much harder to connect to the food that caused it.
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Recognizing the Signs
Food allergy symptoms can range from mild to severe, and they don’t always look the same from person to person. In fact, someone may have a relatively mild reaction one time and a much more serious one the next. According to the Mayo Clinic, common symptoms include:
SYNERGY MASSAGE
• Hives or an itchy rash • Swelling of the lips, tongue or throat • Tingling or itching in the mouth • Wheezing or difficulty breathing • Stomach cramps, nausea, vomiting or diarrhea • Dizziness, lightheadedness or fainting In severe cases, a food allergy can trigger anaphylaxis, a lifethreatening reaction that can cause the throat to swell, blood pressure to drop and breathing to become difficult. Experts stress that anaphylaxis requires immediate treatment with epinephrine, if available, followed by a call to 911.
Food Allergy or Food Intolerance?
Not every unpleasant reaction to food is an allergy. A true food allergy involves the immune system and has the potential to become life-threatening. A food intolerance, on the other hand, affects the digestive system. Lactose intolerance, for example, may cause bloating or stomach discomfort but does not trigger an immune response. Because the symptoms can sometimes overlap, the American Academy of Allergy, Asthma & Immunology recommends seeing a board-certified allergist if you suspect a food allergy. An allergist can review your medical history and determine whether testing is appropriate rather than relying on internet advice or self-diagnosis. Food allergies are more diverse than many people realize. Understanding both the common and uncommon triggers, and knowing how to recognize the warning signs, can help you respond quickly if a reaction occurs and make every meal a little safer.
NOTE: If you think you are having an allergic reaction, seek medical care immediately.
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Health
What Your Cravings Are Really Trying to Tell You BY COLE PURVIS
We’ve all been there. It’s 9 p.m., dinner was only a couple of hours ago and suddenly all you can think about is a handful of chips, a chocolate bar or that pint of ice cream in the freezer. Many people joke that cravings mean your body is “asking” for a specific nutrient, but the science tells a much more interesting story.
Stress Changes the Menu If you’ve ever reached for comfort food after a difficult day, you’re not imagining it.
According to the American Psychological Association, chronic stress increases levels of cortisol, a hormone that can stimulate appetite and increase cravings for foods high in sugar, fat and salt. These foods activate the brain’s reward system, temporarily making us feel better, even if the effect doesn’t last long.
While certain nutrient deficiencies can occasionally influence appetite, most cravings are driven by a complex mix of biology, psychology and everyday habits.
That’s why stressful days often end with pizza or cookies instead of carrots and hummus.
In other words, your sweet tooth may have less to do with needing chocolate and more to do with how much sleep you got the night before.
Sleep Is a Bigger Player Than You Think A poor night’s sleep can change your appetite before breakfast even begins.
Research published by the National Institutes of Health has found that sleep deprivation disrupts hormones that regulate hunger. Levels of ghrelin, which signals hunger, tend to rise, while leptin, the hormone that helps you feel full, decreases. The result? You’re likely to feel hungrier, crave more calorie-dense foods and have a harder time resisting them throughout the day. It’s one reason people often notice stronger cravings after a restless night.
Your Brain Loves Habits Not every craving starts in your stomach.
Sometimes your brain simply expects a certain routine. Maybe you always have popcorn during movie night or something sweet after dinner. Over time, those repeated behaviors create powerful associations. According to Harvard Health Publishing, environmental cues, emotions and learned behaviors can all trigger cravings, even when you’re not physically hungry.
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Health That’s why walking past the office break room or smelling fresh-baked cookies can suddenly make dessert sound irresistible.
Instead, researchers believe cravings are more strongly influenced by taste preferences, emotions, habits and the brain’s reward pathways than by nutritional needs.
Managing Cravings Without Ignoring Them
Cravings aren’t something to fear, and they don’t always need to be resisted. They’re information.
Do Cravings Ever Mean You’re Missing Something?
Before automatically reaching for a snack, ask yourself a few simple questions:
Sometimes, but probably not in the way social media suggests. While severe nutrient deficiencies can affect appetite, there’s little evidence that craving a specific food means your body is asking for a particular vitamin or mineral. Craving chocolate, for example, doesn’t necessarily mean you’re low in magnesium.
• Did I get enough sleep last night? • Am I actually hungry or just stressed or bored? • Have I eaten enough protein and fiber today? • Is this a habit, or is my body asking for more energy?
According to the Academy of Nutrition and Dietetics, eating balanced meals that include protein, fiber and healthy fats can help keep blood sugar steady and reduce cravings between meals. The occasional cookie or bowl of ice cream isn’t the problem. The goal isn’t to eliminate cravings altogether but to understand where they’re coming from. Sometimes your body really is asking for food. Other times, it’s asking for rest, stress relief or simply a break. Learning the difference may be one of the healthiest habits you can build.
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Fitness
Create Good Systems
Motivation comes and goes, but having good systems in place can help you stick with the routine, even when you don’t feel like it. Schedule your workout into the calendar as a nonnegotiable appointment. Lay your clothes out the night before. Pack your gym bag in advance.
Why People Quit Their Fitness Routine and How to Avoid It BY LINDSEY JOHNSON, MS, MCHES, CF-L2
Every January, gyms fill up with people who have great intentions and motivation spurred by the new year. By the time spring rolls around, it’s often thinned back out. Why is it so hard to stick to a fitness routine, and how can you avoid it?
Most people don't quit because they're lazy. They quit because their plan wasn't designed for real life.
Get Clear on Your Routine
Falling off track is usually a result of predictable obstacles, not personal failure. When starting a new routine, get clear about what you want to accomplish. Set parameters around your goals, such as what you’re planning to do, when you’re planning to do it, how often, where this will happen and what you’re striving to achieve. Also consider who will be involved: Will you complete activity alone or with others? Be realistic about your expectations — if you haven’t exercised in a while, ease back into it. Dramatic changes don’t happen overnight — don’t expect them to. Also complete a little soul
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searching and determine your "why." What is it that will keep you going on the days that motivation wanes?
Expect the Unexpected
Life will always throw curveballs and interrupt the best laid plans. Instead of being thrown off the path, plan for inevitable obstacles. Remember that this is a journey, not a destination. Consistency trumps perfection. If you miss a day, your progress is not lost. Many times, a missed workout or two slowly slides into a new habit of not exercising at all, but that doesn’t have to be the case.
Stay Accountable
Don’t keep your plans to yourself. Studies have found that accountability helps you stay consistent. A 2024 study published in the Management Science journal found that those who exercised with a partner visited the gym 35% more often than those who exercised independently. Don’t have a gym buddy? No problem — try personal training or a group fitness class. Our human nature doesn’t want to let someone else down, so we’re more likely to stick to our routine if we know they are counting on us. Even if it’s only sharing your schedule with a trusted friend or family member, keep the conversation going so that they will continue to ask about your progress and celebrate your consistency.
ANYTIME FITNESS
Measure Success in Other Ways
While dropping pounds from the waistline (or adding pounds to your lifts) can be rewarding, those aren’t the only measures of success. Pay attention to and celebrate the other small wins that start popping up. You may be able to climb stairs more easily, sleep better, have more energy, experience an improved mood, feel more confident and accomplish daily activities easier. Your blood pressure, cholesterol and blood sugar may improve. All of these are wins for your health.
Mindset Shift
The path to success starts internally. Instead of planning in uncertain terms (“I try to work out when I can”), start thinking along the lines of, "I'm someone who takes care of my health.” Be strong in your resolve to do something beneficial for your body and mind. Exercise is self-care. Missing a workout or two does not erase the work you’ve put in. Life is unpredictable, and situations will arise that may interfere with your routine. A temporary interruption does not have to derail you completely. Give yourself grace for the time you were not actively pursuing your goals, then hop back in. Celebrate the wins along the way. Embrace the notion that exercise is about consistency over time, not perfection each and every day. Build good habits and strong systems, then stick to them.
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Fitness longer produces enough stimulus to keep it developing. You may notice that your strength has stalled, endurance isn’t improving, workouts seem too easy and results aren’t happening. Not all bad workouts mean that a plateau has occurred. Many factors can weigh into some reduced performance workouts. Everything from sleep to nutrition to stress or illness can cause a temporary setback. However, if you notice a repeated pattern, it may be time to change things up so you can continue progressing.
Five Simple Ways to Break Through
Overcoming a plateau will not only help your physical strength but will also become more interesting and mentally challenging. The American College of Sports Medicine (ACSM) defines progressive overload as “the gradual increase of stress placed on the body during exercise in order to continue adaptation and improvement.” The use of progressive overload can help break through the stagnation.
Progress Doesn't End Here: How to Push Past a Workout Plateau BY LINDSEY JOHNSON, MS, MCHES, CF-L2
You’re doing it — you’re staying consistent in your workout routine week after week. The workouts are getting easier, but your progress has stalled, and discouragement and boredom creep in. Chances are you’ve hit a workout plateau, a normal part of fitness. Luckily a few simple strategies can get you back on the grind.
What Is a Workout Plateau?
According to Barbell Medicine, “A strength training plateau is a period where measurable progress in strength no longer occurs despite continued training. This may present as an inability to increase weight, complete additional repetitions or improve performance over multiple training sessions.”
Signs You May Have Stopped Progressing
Plateaus can apply to endurance and develop as an adaptation response to repeated stress. Plateaus mean your body has become more efficient and the same workout no
1. INCREASE THE CHALLENGE GRADUALLY If you’ve been doing the same workout for some time, try adding more weight, additional repetitions or an extra set, or increase the intensity at which you perform the movements. 2. CHANGE ONE TRAINING VARIABLE Change up something about your routine. Switch up the order of movements, add some new movements, complete tempo reps, alternate rest periods or train with different frequency. 3. PRIORITIZE RECOVERY If you’re not recovering properly, you will not experience the same level of gains. Prioritize protein and water intake alongside healthy nutrition loaded with fruits and vegetables. Sleep is also critical for proper recovery. Stress management is another key factor in being able to train hard and recover harder. Schedule rest days to allow your body time to repair muscles. 4. TRACK WORKOUTS Tracking your workouts helps quantify gains. You can see where you are getting stronger, faster or able to complete more reps. It also helps quantify when you have dips in training, which you can then often tie back to another factor that may be off that day, such as stress or sleep. 5. SET A NEW GOAL To continually progress in your training, setting goals can give you an endpoint and a feeling of success. Make the goal reasonable and regularly assess progress towards it. A workout plateau isn’t a failure; it’s a good sign that your body has risen to the challenge and adapted appropriately. When this happens, it’s a good time to reassess your goals and use progressive overload to continue to adapt to harder stressors. Small changes in training, recovery and goal setting can help you start seeing changes again.
WELLNESS360 | SEPTEMBER/OCTOBER 2026 19
CAN FOOD CHANGE YOUR
BIOLOGICAL
AGE BY LINDSEY JOHNSON, MS, MCHES, CF-L2
These days, it seems everyone is looking for the fountain of youth. Advertisements abound for pills, creams, supplements, lotions and just about any formulation you can imagine, promising youth and vitality. What if the secret to health and longevity can be found in the foods we eat and the way we live our lives?
WHAT IS BIOLOGICAL AGE?
Chronological age is the number of years since birth (how old you are). Biological age is how well your body functions and may differ from your chronological age.
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DNA methylation is a natural process that acts like tiny chemical “switches” on your DNA, helping turn genes on or off without changing the genes themselves. Scientists use these patterns to create epigenetic clocks, tools that estimate your body's biological age, which may reflect your overall health better than chronological age. Some advanced epigenetic clocks can also reflect age-related changes like cellular health and inflammation.
HOW FOOD CONTRIBUTES TO INFLAMMATION
Chronic inflammation in the body acts as a persistent stress that can cause damage to cells and accelerate the aging process. The foods we regularly consume can either exacerbate inflammation or act as an anti-inflammatory agent. Not surprisingly, the foods that most help and hurt are exactly what you’d expect of a healthy diet. Foods associated with higher inflammation include ultra-processed foods, processed meats, excess sugar and refined carbohydrates. Those foods associated with lower inflammation include whole foods such as berries, leafy greens, legumes and nuts as well as fatty fish, olive oil and whole grains.
ANTI-AGING NUTRIENT POWERHOUSES
While the aforementioned foods help control inflammatory processes, it’s helpful to think more broadly and focus on the nutrients that support healthy aging. While there is no one superfood that will turn back time, a diet rich in these nutrients can improve health. Eat a diet flourishing in omega-3 fatty acids, polyphenols, fiber, protein, antioxidants and vitamins and minerals that come from consumption of whole foods. • Omega-3 fatty acids (found in fish, seeds, walnuts) reduce chronic inflammation, support heart and brain health and help reduce cognitive decline. • Polyphenols (found in berries, tea, coffee, dark chocolate, olives) also support heart and brain function, as well as creating a healthy gut microbiome.
A DIVINE CLOSET
• Fiber (found in fruits and vegetables, whole grains, nuts, seeds) helps regulate blood sugar and cholesterol and support the digestive system. • Protein (found in meats, legumes, dairy products) helps build and maintain muscle mass, which is particularly important with aging and independent living. Muscle mass is critical to maintain balance and prevent falls. • Antioxidants (found in colorful fruits and vegetables) help protect cells from damage and therefore protect against aging decline. • Fruits and vegetables provide a wide variety of vitamins and minerals that support general health. The best source of these nutrients is through natural foods over supplements.
LIFESTYLE FACTORS MATTER
Besides consuming a healthy diet, other lifestyle factors help shape your biological age. Staying active with regular exercise will help slow the aging process. Quality sleep is crucial for restoration and regeneration as well as helping protect cognitive health. Stress management is critical for long-term health as chronic stress can cause inflammation, increased cortisol levels and sleep disruption. Avoid smoking as it damages the body in many ways — skin aging, increased inflammation, reduced blood flow and DNA damage — aging the body prematurely. Maintaining a healthy body composition will also combat age-related disease and infirmity. Having strong social connections keeps the brain engaged, improves mood and helps protect against premature aging. While scientists are still exploring how nutrition affects biological aging, we know the same eating habits that reduce inflammation, support heart and brain health and lower the risk of chronic disease also appear to support healthy aging at the cellular level. Rather than chasing the latest "anti-aging" food or supplement, focus on consistent healthy lifestyle habits. A colorful plate, regular activity, quality sleep, stress management and friendships can help your body stay healthy today and in the future.
EMBERS
Traveling the World as a
“Selective Eater” BY MEGAN MARTIN
breakfast items daily. Lunch will typically include pizza, burgers, salads, soups and some food items from various regions of the world. For dinner, you'll find themes each night. Some cruises in the Caribbean may offer a “Caribbean Night” with cuisine from that region. If a buffet doesn’t sound interesting to your palate, the main dining room is always a great option. The main dining room menu typically changes daily, but you will also find options that stay on the menu every day.
If there is one activity I really enjoy, it would be traveling. But as a “selective eater” (the nicer way of saying I’m picky), it can come with some stress, additional planning and backup rations when traveling the world. While preparing for our vacation to the Baltic Region of Europe, I have already started researching restaurant menus to make dining reservations. We will be starting our trip in Helsinki, Finland. When I started looking at menus, panic quickly set in. On most menus I found reindeer, venison, elk, arctic char and even bear … I can’t even imagine allowing any of those to cross my lips! “What am I going to eat while also allowing my husband the opportunity to enjoy local dishes?” was my initial thought. For most restaurants, I’m able to find something that I’m willing to try. It’s usually a salad with chicken or a cheeseburger. During our three-day stay in Helsinki, we will have dinner at a brewery one evening and a bistro another evening. I’m leaving our last day open so we can grab pizza or something else. From Helsinki, we will board our cruise, which will take us to Estonia, Sweden, Latvia, Lithuania, Poland, Germany and Denmark. For those of us who aren’t adventurous eaters, a cruise is my type of travel. While cruise ship restaurants and food choices vary between cruise lines and ships, on most ships you will find a buffet-style dining option that serves typical
22 WELLNESS360 | SEPTEMBER/OCTOBER 2026
If you’re looking for something a little different, most cruise ships offer specialty dining options that may include a steakhouse, Italian, French, Japanese, Mexican or sushi. The specialty dining restaurants will have a cover charge. On my upcoming cruise, the cover charge ranges from $40 to $60 per person. This cover charge does not include alcoholic beverages, specialty drinks or soda. While I’m traveling on a cruise, I know I can find a great breakfast, return to the ship and have dinner every day. Lunch while on shore will sometimes be tricky, but most places are welcoming visitors from all over the world, so I should be able to find something! Thinking back to some destinations I have traveled to over the years, I feel like I can always find pizza, pastries or a burger no matter if I’m in Iceland, Alaska, Norway, Tanzania or France. Don’t let being a “selective eater” keep you from exploring the world and experiencing how other countries serve your favorites in their own way!
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Nutrition
All About Truffles: The Luxury Ingredient BY ALEXANDRA BURNS
A truffle is a rare, underground fungus that grows in symbiosis with the roots of trees such as oak, hazelnut and beech, according to Healthline. There are several varieties, including black, white, summer and garlic truffles, each with different smells, flavors and prices. But every type shares the same strong, earthy taste, making them among the most sought-after and distinctive ingredients in the culinary world. Truffles are surprisingly nutrient-packed for something so small. A 100-gram serving contains 284 calories, 9.3 grams of protein and 70 grams of fiber, enough to rank it in the top 1% of all foods for fiber content, according to FoodStruct. They're also rich in selenium, manganese and potassium, plus large amounts of iron, calcium and B vitamins. Truffles are also considered a complete protein, meaning they provide all nine essential amino acids your body needs, and they're full of antioxidants like vitamin C and lycopene, according to Healthline. But one thing most people don't know about truffles is that their health benefits go beyond just nutritional value. According to Healthline, truffles may have antibacterial properties, with some studies showing that certain extracts can slow or stop the growth of bacteria such as Staphylococcus aureus. Other research suggests potential anticancer and anti-inflammatory effects, though most evidence is limited to lab studies. Because truffles give off such an intense scent, a little goes a long way. Shavings over pasta,
24 WELLNESS360 | SEPTEMBER/OCTOBER 2026
a spoonful in butter or olive oil or a grating over risotto can transform an entire dish. Truffles are also known to be hard to grow, which is why they're so rare and so expensive. Hunters, often working with specially trained dogs, dig them up mostly in the fall and winter months. You won't find truffles at your average grocery store, as they're typically sold by specialty markets, gourmet retailers and online suppliers. So, the next time you're looking to take a dish from good to unforgettable, consider reaching for this earthy delicacy. Whether shaved over risotto, whisked into butter or used as an infused oil, truffles are guaranteed to elevate your plate.
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Nutrition
Worth the Hype?
What You Need to Know About the Protein Add-On Craze BY ALEXANDRA BURNS
Protein bars in every gas station and grocery store. Protein-fortified pasta on the shelf. Protein powder stirred into everything from coffee to pancake batter. If it feels like protein has been added to almost every product in the grocery store, that's because it has. To find out whether all this added protein is actually good for us or simply clever marketing, I spoke with Jennifer Rose Parker, a registered and board-certified dietitian with Nourish Alive Nutrition Counseling, LLC, at Arena Counseling and Wellness.
What is the Biggest Mistake People Make With Protein?
According to Parker, the "more is better" mentality is where most people go wrong. "We all go overboard and think 'more is better' when in fact, it's not and can be quite harmful," she said.
Should You Toss Out Every "Protein-Fortified" Item at the Store? Parker's answer was blunt: pretty much all of them.
"All of them!" she said. "Eating whole foods will meet our protein needs and add more antioxidants, fiber, vitamins and minerals." That said, Parker acknowledged that whole foods aren't always convenient or accessible for everyone. For those who do reach for a bar or shake, she recommends looking for options with 10 to 20 grams of protein per serving and pointed to brands like Nature Valley and Dave's Killer Bread as offering a better balance of nutrients with fewer preservatives.
Does Your Body Absorb Protein From a Cookie the Same Way It Absorbs Protein From an Egg?
Artificial sweeteners and added fiber supplements, common in many shakes, can worsen bloating.
Not quite, Parker said, and the answer comes down to how much protein your body can actually use at once.
Her advice: order a smaller size, sip it slowly and don't feel obligated to finish it all in one sitting. Saving half for later can spare your stomach the struggle.
"In one sitting, it is estimated that our bodies only utilize about 20 to 30 grams of protein," she said. "The rest is excreted as acidic waste via the kidneys."
Can Too Much Protein Actually Backfire on Your Health or Weight Goals?
Because of this, Parker said she strongly recommends choosing an unprocessed egg over a highly processed protein cookie, even when the cookie is marketed as low in added sugar.
Why Are Protein Shakes Suddenly Causing Bloating and Gut Issues? Parker said there are a few likely culprits for why you might be buckling over in discomfort after drinking a protein shake.
"It can vary for each person, but often, the total amount of protein in a shake is too much to digest all at once, without discomfort," she said.
Absolutely, Parker said, and the research backing this up continues to grow. "The most recent studies reveal accelerated aging and increased risks for chronic health conditions due to the oxidative stress from high-protein diets," she said. Unless your diet is fully plant-based, Parker explained, excess animal protein raises the acidity of your urine and forces your kidneys to work harder, neither of which is good for your body. When it comes to weight goals, overdoing protein often means cutting back on carbohydrates, which can lead to rapid muscle loss rather than the slow, steady fat loss.
WANT TO LEARN MORE? SCAN THE QR CODE TO READ THE COMPLETE Q&A.
26 WELLNESS360 | SEPTEMBER/OCTOBER 2026
Nutrition
The Growing Popularity of Beef Tallow:
What It Is, How to Use It and Its Nutritional Benefits BY ALEXANDRA BURNS
Once a commonly used cooking fat before vegetable oils took over, tallow is now showing up everywhere, from cast-iron skillets to skincare routines. Here's what it is, how to use it and what the nutrition actually looks like.
What Is Tallow?
Tallow, or beef drippings, is fat rendered from cattle, most often made by melting down and clarifying suet, the white fat found around an animal's organs, according to the nutritional and wellness site Dr. Axe. It's solid at room temperature, whiteish in color and melts into a liquid when heated. Its texture is similar to butter, though tallow is drier and waxier, with a rich, beefy flavor.
On the skincare side, a 2024 review published in the journal Cureus found that tallow's fatty acid makeup is similar to that of human skin, making it biocompatible as a moisturizer.
Once a pantry staple before vegetable oils gained popularity, tallow is now gaining traction for its cosmetic and nutritional benefits, showing up in everything from fried chicken to face moisturizer.
But the same review stated there isn't much clinical research yet on tallow-based skincare products specifically, so results may vary by skin type.
Nutrition Benefits
Because of its high smoke point, tallow holds up well to high-heat cooking like frying, searing and roasting, according to Dr. Axe. It's commonly used to fry chicken and potatoes, bake flaky pie crusts and biscuits, sear steak or season cast iron.
Tallow is almost completely fat, with one tablespoon containing about 115 calories and 13 grams of fat, according to Dr. Axe. About half of that fat is saturated, while the rest is a combination of monounsaturated and polyunsaturated fat, including oleic acid (the same heart-healthy fat found in olive oil) and conjugated linoleic acid (which is associated with reduced inflammation). Grass-fed tallow also contains small amounts of fat-soluble vitamins A, D, E and K, though not enough to rely on as a primary source. But one thing most don't know is that tallow's saturated fat content is still something to be wary of. According to MD Anderson Cancer Center, tallow is high in saturated fat, and experts generally recommend reaching for unsaturated fats like olive or avocado oil for everyday cooking instead.
How to Use It
On the beauty side, small amounts are used as a heavy-duty moisturizer for dry skin, lips and rough patches, according to the medical journal Cureus. Tallow can be found at butcher shops, farmers markets and health food stores, or ordered online, usually priced at about $8 to $15 a jar depending on quality. So, the next time you're looking to switch up your cooking fat, try tallow. But remember, like most rich ingredients, it's best used in moderation, according to MD Anderson Cancer Center.
WELLNESS360 | SEPTEMBER/OCTOBER 2026 27
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Nutrition
Is Your Diet in Order? BY COLE PURVIS
When it comes to healthy eating, most of us focus on what goes on the plate. More vegetables. Lean protein. Whole grains. Less added sugar. But researchers are beginning to ask a different question: Does the order you eat those foods matter, too? Surprisingly, the answer might be yes. While food order isn't a magic solution for weight loss or overall better health, a growing body of research suggests that eating certain foods before others may help improve blood sugar control, increase fullness and support better energy levels throughout the day.
Start With the Vegetables
If you've ever been told to "eat your vegetables first," science may finally be catching up. Research published in Diabetes Care found that people with Type 2 diabetes who ate vegetables and protein before carbohydrates experienced significantly smaller spikes in blood sugar and insulin after meals compared with eating carbohydrates first. The idea is fairly straightforward. Fiber-rich vegetables slow the movement of food through the digestive system, which can reduce how quickly carbohydrates
are broken down into glucose and absorbed into the bloodstream. Even if you don't have diabetes, avoiding dramatic blood sugar spikes may help reduce the afternoon energy crash many people experience after meals.
Protein Pulls Double Duty Protein also plays an important role.
According to research published in Nutrients, protein helps promote satiety by stimulating hormones that signal fullness while slowing gastric emptying. In other words, eating protein earlier in a meal may help you feel satisfied sooner and potentially reduce overeating. That doesn't mean racing to finish your chicken before touching anything else. Rather, building meals around vegetables and protein before digging into bread, rice or pasta may offer metabolic benefits without changing what you're eating. WELLNESS360 | SEPTEMBER/OCTOBER 2026 29
Nutrition Carbohydrates Still Have a Place None of this means carbohydrates are the enemy.
1.
Whole grains, fruit, beans and starchy vegetables provide fiber, vitamins and long-lasting energy. The key is understanding how they interact with the rest of the meal. According to the American Diabetes Association, pairing carbohydrates with fiber, protein and healthy fats helps slow digestion and create a steadier rise in blood sugar compared with eating refined carbohydrates by themselves. Think of it less as eliminating carbs and more as giving them some company.
2.
What About Protein Timing?
You've probably heard athletes talk about eating protein immediately after a workout. While post-exercise protein does support muscle repair, the International Society of Sports Nutrition says total daily protein intake is generally more important than consuming it at one exact moment. Spreading protein across meals may actually support muscle maintenance better than eating most of it at dinner. For the average adult, consistency matters more than precision.
The Bottom Line
Nutrition is full of trends, but food order is one backed by growing scientific interest. Starting meals with vegetables, followed by protein and finishing with carbohydrates, may help improve blood sugar response and increase fullness, particularly for people managing diabetes or insulin resistance. Still, researchers emphasize that food order is just one piece of the puzzle. According to the Academy of Nutrition and Dietetics, overall dietary patterns, regular physical activity, adequate sleep and long-term consistency have a far greater impact on health than the sequence of bites on your plate. So, if eating your salad before your pasta feels natural, there may be more benefit than you realized. Just don't lose sight of the bigger picture. A balanced plate will always matter more than a perfectly timed forkful.
30 WELLNESS360 | SEPTEMBER/OCTOBER 2026
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Finance GROCERY ITEM
JUNE 2006 (INFLATION ADJUSTED)
JUNE 2026 (PRICE TAG COST)
20-YEAR PRICE TREND
Bananas (per lb)
$0.85
$0.65
Cheaper
Strawberries
$2.99
$3.25
Slightly more expensive
$1.63
$1.95
More expensive
$2.91
$2.85
Slightly cheaper
$0.48
$0.45
Slightly cheaper
$0.85
$1.02
More expensive
$1.13
$1.25
Slightly more expensive
$2.43
$2.15
Cheaper
Carrots (per lb)
$1.03
$1.15
Slightly more expensive
Lettuce (iceberg)
$1.46
$1.55
Slightly more expensive
$1.98
$2.10
Slightly more expensive
$2.08
$2.35
More expensive
$1.78
$1.81
Steady
$2.06
$2.14
Steady
$4.99
$4.32
Cheaper
$5.15
$4.85
Slightly cheaper
$7.06
$5.95
Cheaper
$1.76
$2.04
More expensive
$4.22
$6.98
Significantly more expensive
$8.23
$11.45
Significantly more expensive
(per 12 oz) Apples (Red Delicious) (per lb) Grapes (red/white) (per lb) Watermelon (per lb) Potatoes (white) (per lb) Onions
Then & Now at the Checkout Counter:
The Shocking Evolution of Your Grocery Costs BY ALEXANDRA BURNS
The shock at the checkout counter when the final price is announced — or the disbelief when seeing a price tag in the grocery aisle — can spark instant anxiety and frustration. Why is everything so expensive? When did this happen, and is it going to get worse? To help you navigate your future grocery trips, here is a breakdown of the cost of common staples 20 years ago versus today. Plus, we look at what experts predict for grocery prices down the road and why.
Price Comparison of Common Groceries: JUNE 2006 VS. JUNE 2026
To see just how far your dollar stretches today compared to two decades ago, this table tracks the shifting national average prices of everyday household groceries from June 2006 to June 2026. Since the numbers are a nationwide average, they might show slight differences from your local checkout screen due to the type of grocery store, higher shipping costs or location.
32 WELLNESS360 | SEPTEMBER/OCTOBER 2026
(per lb) Tomatoes (field grown) (per lb)
(per lb) Broccoli (per lb) Green Beans (per lb) Bread (white, pan) (per lb) Eggs (grade A, large) (per dozen) Whole Milk (per gallon) Butter (salted, grade AA) (per lb) Cheddar Cheese (per lb) Chicken (fresh, whole) (per lb) Ground Beef (ground chuck) (per lb) Sirloin Steak (USDA Choice) (per lb)
Finance According to the American Association of Retired Persons (AARP), common food and pantry items like fresh fruit and vegetables, coffee, nonalcoholic drinks and bread are also expected to continue becoming more and more expensive due to tariffs, bad weather (droughts, floods, freezes, etc.) and rising transportation costs.
What Is Causing These Rising Costs?
What the Experts Predict
According to a report from the USDA, economists predict that overall food costs will rise by about 3.2% this year. But what does this mean for your wallet? • Your grocery bill is expected to rise by about 2.8% (depending on supply chains, it could be 1.4% to 4.4%). • Eating at restaurants, grabbing fast food or ordering delivery will experience an extreme increase, with restaurant prices estimated to increase by about 3.6%.
The rising costs of certain grocery items cannot be attributed to just one cause. According to a report from the United States Department of Agriculture (USDA), factors such as overseas wars, global conflicts, high energy costs, food price inflation and viruses harming animals have led to the increase in prices for specific items.
Data is based on the national average retail prices compiled by the U.S. Bureau of Labor Statistics (BLS) from urban areas across the country.
Higher transportation costs, weather disruptions and increased import tariffs are also common causes for shockingly high costs.
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Mind Matters
Not Just What You Eat —
It’s How You Eat It Instead BY DR. JENNIFER MARTIN
In a culture filled with nutrition advice, food trends and diet rules, it’s easy to lose touch with one of our greatest sources of wisdom, our own bodies. As children, we were naturally intuitive eaters. We cried when hungry, stopped eating when we were satisfied and trusted our body’s internal cues without overthinking them. INTUITIVE EATING is an evidence-based framework that helps
you create a healthy relationship with food and your body. It teaches you to reconnect to your body’s internal cues of satisfaction, hunger and fullness – without relying on diets or rigid food rules. If you have a history of dieting, you may find it difficult to recognize when you’re truly hungry because you’ve learned to ignore those signals. Overtime, delaying or restricting food can leave your body overly hungry, increasing the likelihood of overeating or binge eating later. Similarly, intuitive eating also encourages you to notice when you feel satisfied, giving yourself permission to stop eating, even if there’s food still left on your plate. One way to practice intuitive eating is by engaging in mindful eating. MINDFUL EATING encourages you to be present in the moment by slowing down and using all of your senses to experience and enjoy the food you are eating. Use this guide during your next meal: 1. Sit down, take a few breaths, remove distractions and give your full attention to your meal. 2. Rate your level of hunger (0-10). 3. Examine your food, noticing colors, shapes, textures and sizes. 4. Thank the people and effort that went into preparing your food. 5. Smell your food and notice the aromas. 6. Taste your food, slowly chewing, noticing flavors and textures.
physiological cues, making it easier to nourish yourself based on what your body needs, rather than on a habit, emotion or food trend. While diets will come and go, being attuned to your body and its messages will be a guide to you your entire life. With intuitive eating, you’ll learn to recognize which foods help your body feel nourished, energized and strong. You will also notice yourself experiencing more satisfaction and enjoyment in food, rebuilding trust in your body, one meal at a time. More information is found in the book “Intuitive Eating," written by registered dieticians, Evelyn Tribole and Elyshe Resch.
7. Consider eating with your non-dominant hand or putting your utensil down between bites to slow down and savor the experience. 8. Enjoy each moment with your full attention and each taste as if it were your first. Notice when your mind wants to rush or is eating without tasting. 9. Rate your level of fullness (0-10). Observe how your fullness changes during the meal and when your body is comfortably satisfied. Be curious about what you observed from this experience. With time, you will become more attuned to your body’s
34 WELLNESS360 | SEPTEMBER/OCTOBER 2026
Dr. Martin is a licensed psychologist and founder of Sage Wellness. The Sage Wellness team supports the Gainesville community by inspiring healing and well-being through mental health counseling and advocacy.
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Mind Matters
Feed Your Mind:
How Whole Grains Support Better Mental Health BY COLE PURVIS
That steadier supply of energy may help support concentration, mood and overall cognitive function.
BUILDING BLOCKS FOR BRAIN CHEMISTRY
Whole grains also deliver nutrients that play important roles in brain health. According to the National Institutes of Health, many whole grains contain B vitamins, including folate, vitamin B6 and thiamin. These nutrients help the body produce neurotransmitters such as serotonin and dopamine, the chemical messengers involved in regulating mood, motivation and emotional well-being. That doesn’t mean eating oatmeal will instantly boost serotonin levels. Neurotransmitter production depends on many factors, including overall diet and health. But consistently eating nutrient-rich foods gives the body the raw materials it needs to function properly.
THE GUT-BRAIN CONNECTION When we think about eating for better health, the conversation usually centers around the heart, waistline or blood pressure. But what if your next meal could benefit your brain, too? Researchers are continuing to uncover the connection between nutrition and mental health, and one group of foods consistently stands out: whole grains. While no single food can prevent anxiety or depression, a growing body of evidence suggests that diets rich in whole grains may help support a healthier mood by keeping blood sugar steady, nourishing the gut and providing nutrients the brain needs to produce key neurotransmitters.
YOUR BRAIN RUNS ON GLUCOSE
The brain accounts for only about 2% of the body’s weight, yet it uses roughly 20% of its energy. Its preferred fuel is glucose, according to the Harvard T.H. Chan School of Public Health. The catch is that the brain functions best when that fuel arrives at a steady pace. Refined carbohydrates, such as white bread, pastries and sugary cereals, are digested quickly, often causing blood sugar to spike and then fall just as rapidly. Those swings can leave people feeling tired, irritable or mentally foggy. Whole grains like oats, quinoa, brown rice and whole-wheat bread contain fiber that slows digestion, helping provide a more gradual release of glucose throughout the day.
36 WELLNESS360 | SEPTEMBER/OCTOBER 2026
Scientists are also learning more about the relationship between the digestive system and the brain. The gut is home to trillions of bacteria that help digest food and produce compounds that communicate with the nervous system. According to the Academy of Nutrition and Dietetics, fiber-rich foods, including whole grains, help nourish beneficial gut bacteria, supporting a healthier gut microbiome. Researchers continue to investigate how the microbiome influences mood, but growing evidence suggests that a healthier gut may be associated with better mental well-being.
THINK PATTERNS, NOT PERFECTION No food works in isolation, and whole grains aren’t a cure for mental health conditions.
The American Psychiatric Association emphasizes that nutrition is one
Mind Matters piece of a much larger picture that includes sleep, physical activity, stress management, social connection and, when appropriate, professional mental health care.
Replacing refined grains with whole grains is one small change that may offer benefits beyond heart health.
Still, replacing refined grains with whole grains is one small change that may offer benefits beyond heart health. Try swapping white rice for brown rice, choosing oatmeal instead of sugary cereal or reaching for whole-grain bread when making a sandwich. Those simple choices can help stabilize blood sugar while delivering nutrients your brain relies on every day. Mental health isn’t built by a single meal. It’s shaped by the habits we practice over time. And sometimes, supporting your mind starts with something as simple as what’s on your plate.
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L O C A L
E A T E R I E S
BY ALEXANDRA BURNS
Afternoon, a quaint, casual brunch restaurant in Gainesville, was recognized among 200 restaurants in the Michelin Guide’s 2026 Florida-wide recommended restaurants selection. Owned by the same team behind Baby J's and Crybaby's, Afternoon offers a more refined menu, one that screams Florida and focuses on from-scratch dishes made with whole, seasonal ingredients. Curious to see what all the hype was about, I placed a to-go order to try it myself.
(WITH WHOLE MILK) I would call myself a bit of a Gainesville coffee connoisseur — from Coffee Culture, CYM, Opus, Curia, Wyatt’s and more, I’ve been there, I’ve tried them and I’ve got my personal favorites. Gainesville is home to some wonderful locally owned coffee shops, so to stand out, you really have to bring something special. Afternoon knocked it out of the park with this one and changed my perception of what a “good” latte could be. I’m typically drawn to more “dessert-like” coffees, appreciating the syrup sweetness and thickness over the actual coffee notes. But with this drink, the true flavor of the coffee beans shone through, and
it was unbeatable. That’s probably because the beans come from Afternoon Roasting, their small-batch micro-roaster here in Gainesville. Hints of real vanilla left black specks at the bottom of the cup — you could tell it wasn’t just some artificial syrup. There was a gentle sweetness that wasn’t overpowering, letting the actual coffee notes come through, creating a refreshing, light coffee flavor with what tasted like subtle hints of lavender. I never knew a latte could have such an interesting flavor profile. Afternoon genuinely left me curious with each sip and welcomed me to a whole new world of coffee.
WELLNESS360 | SEPTEMBER/OCTOBER 2026 39
I’m not one to typically order toast at a restaurant, but this sounded like a combination of my favorite ingredients: cherry tomatoes, handmade sourdough bread (sourced from Uppercrust), feta and herbs. But given my unfamiliarity and lack of extensive experience with brunch foods and handhelds, I first thought, this can’t be that filling or worth the price. I took the first bite while chatting with my mom on the phone and stopped mid-sentence. “Wait,” I said, this is incredible.” Plated beautifully, I almost felt bad for eating it. The bright red tomatoes offered a sweetness that paired incredibly with the creamy, tangy feta, offering a bold, intense flavor. The tomatoes also had a great texture: firm and fresh, never mushy. The bread was fluffy on the inside, almost melting in my mouth, with the outside perfectly crispy (but not too hard where you have to fight with each bite). Afternoon has established itself as THE breakfast and brunch spot in Gainesville. It’s a casual yet beautifully aesthetic space, paired with genuinely interesting flavors and ingredients that I didn’t expect to find here. This isn’t about greasy, oversized portions. It’s about real effort in every detail, from taste to plating to ingredient sourcing and preparation.
Every single person I know who’s been to Afternoon has told me the same thing: “You have to get the potatoes.” Cut into bite-sized pieces and topped with garlic confit, onion crème, lime and herbs — the ingredients themselves live up to the acclaim. So, of course, I had high expectations, being quite the fan of anything crispy or potato-related that isn’t also dripping in grease. Well, they went above and beyond. Plated stunningly, with pieces of full garlic and sprouts poking out, and a wonderful shareable portion size, this dish did not disappoint. The potatoes were crunchy on the outside but melted in your mouth as you bit through. The onion crème and garlic confit added moisture to combat the lack of greasiness, along with a burst of savoriness. Flaking, crisped skin gave a satisfying crunch, finished off with flaky salt and seasoning that tied it all together. I would choose this over french fries or breakfast potatoes any day.
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I’ve never been much of a breakfast or brunch person, but I’ll be finding the time to return, whether for a coffee or weekend bite with friends. Next on my need-to-try list there? The salmon rillette on focaccia, the dutch baby and the turkey club.
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Lifestyle & Travel
SARDINES The Tiny, Aesthetic Superfood Taking Over BY ALEXANDRA BURNS
Sardines are having a major moment. These little bug-eyed fish are all over social media — from videos of them being served raw with lemon to luxury sardine-shaped handbags and trinket dishes. They’ve bridged the gap between a lowcost pantry staple with nutritional benefits and a luxurious, beachy dining aesthetic. But where did this sudden craze come from, and what do they add to your diet?
A SUDDEN RISE IN POPULARITY Search for sardines on TikTok or Instagram, and you’ll be overwhelmed by content: tinned fish unboxings, sardine-on-toast recipes set to soothing audios and DIY tutorials for bedazzling sardine tank tops or tin-designed matchboxes. The fish itself has become the aesthetic — a visual lifestyle, fashion and wellness statement. But where did this trend come from? The rise of #SardineGirlSummer is closely tied to the broader “Euro Summer” style: think Mediterranean beaches, glowing skin, white linens, blues and effortlessly chic coastal living. As summer lifestyle and wellness trends have taken off with the rise of TikTok, the phenomenon has grown in popularity. Wearing or eating sardines is currently one of the ultimate symbols of being an “it girl.” Beyond the visuals, content creators have also quickly labeled sardines as a secret weapon for glowing skin, longevity and weight loss.
NUTRITIONAL AND COSMETIC BENEFITS Behind the social media and fashion content lies what studies show to be a nutritional powerhouse. According to the Cleveland Clinic, sardines are rich in nutrients, to the point that even their bones are beneficial to your health. One 3.75-ounce can of the tiny fish contains 191 calories, 22.6 grams of protein, 10.6 grams of fat, vitamins D and B12, phosphorus and selenium, as stated by the U.S. Department of Agriculture (USDA). This makes sardines the perfect cheap, convenient and lowmercury fish option that effortlessly supports overall health and weight management.
Lifestyle & Travel
Health Benefits of
SARDINES According to the Cleveland Clinic
MUSCLE GROWTH, BONE STRENGTH AND TISSUE REPAIR Given how small sardines are, they offer a significant amount of protein. This macronutrient is key for tissue repair and growing and sustaining muscles. Sardines are considered a lean protein because of their low amount of calories and saturated fats. Their high levels of calcium, phosphorus and vitamin D, located in their bones, also offer essential nutrients for improving bone strength. ––––––––––
CARDIOVASCULAR HEALTH Among fish, sardines are the best source of omega-3 fatty acids, which are a healthy fat your body requires. These acids and beneficial to heart health by lowering inflammation in blood vessel walls. ––––––––––
BRAIN HEALTH Omega-3 fatty acids are also linked to lowering the risk of cognitive decline, dementia and Alzheimer’s disease, making sardines a great addition to your diet. Sardines can also possibly improve mental health due to their B12, a nutrient that is linked to balancing moodmanaging chemicals, helping to prevent depression. ––––––––––
SKIN HEALTH The vitamin B12 in sardines helps repair the skin barrier and promotes a glowing, healthy complexion by reducing inflammation and boosting collagen production.
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WAYS TO EAT SARDINES I know what some of you are thinking: that doesn’t look very appealing. Plenty of people in the media felt the exact same way, until they tried it. Today, the internet is split down the middle between diehard lovers, absolute haters and those who are still too hesitant to open a tin of sardines.
Here are the most common ways people are serving and eating sardines today: • Raw with flaky salt and lemon juice (the juice helps counteract the “fishy” taste, and is often recommended) • On top of a piece of toast with butter, diced garlic, onions, ricotta cheese, tomatoes and various spreads or spices of your choice • Mixed with hard-boiled eggs and used as a dip or spread • Cooked inside an air fryer or inside the oven and topped with paprika, garlic powder, salt, Italian seasoning, chili powder and Old Bay seasoning (or your choice of spices)
DID YOU KNOW? • There are 21 distinct species of sardines, according to the World Health Organization (WHO). • Sardines were named after the Italian island of Sardinia, where they are heavily populated. • Sardines can grow up to 10 to 12 inches long, with adult ones usually measuring about 6 to 9 inches. • The reason sardines contain such low levels of mercury is that they feed at the bottom of the food chain, mainly on tiny microplankton.
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www.suncountrysports.com WELLNESS360 | SEPTEMBER/OCTOBER 2026 45
Ask the Expert
Permanent Makeup Nikki Naylor is the owner and permanent makeup artist at Beauty Lounge. Originally from Brevard, Florida, she moved to Gainesville and earned a bachelor’s degree from the University of Florida in 2012. Her passion for helping people led her to pursue permanent makeup, and she officially opened Beauty Lounge in 2016. She has since created a team and brand built around helping women feel confident and beautiful in their own skin.
What exactly is permanent makeup, and how has the industry evolved over the past few years?
Permanent makeup is the implantation of pigment into the skin in the eyebrow, eyeliner and/or lip area to enhance a person’s natural features. While it is called permanent makeup, it does fade over time and will need touch-ups every one to five years. Permanent makeup has been around for a long time, but it has gained more popularity in the last several years, and with that increased popularity has come innovation. The industry has continued to evolve with advancements in techniques, tools and education. I feel like the permanent makeup industry has shifted toward a more personalized approach, focusing on enhancing each client’s natural features while creating soft, customized results.
I’ve also been seeing an increased interest in lip blushing. It is very common for lips to lose color and have a less defined border as we age. Lip blushing is a subtle way to restore a more youthful appearance by restoring color and shape.
Many people worry that permanent makeup will look unnatural. How do you create results that enhance someone's features without looking overdone?
I love this question; natural is my specialty! My goal is always to create permanent makeup that enhances each client’s features while maintaining a soft, natural appearance. Over the last decade, I’ve developed a variety of techniques that allow me to create results that are soft and age gracefully with the client over time.
Who is the ideal candidate for permanent makeup, and are there people who should avoid certain procedures?
What should someone look for when choosing a permanent makeup artist, and what credentials or safety standards are most important?
However, not everyone is a candidate for every procedure. Certain medications, medical conditions or skincare treatments may impact eligibility and healing. This is why a thorough consultation is such an important part of the process. During the consultation, we discuss their desired results, lifestyle and health history to determine whether permanent makeup is the right option and the right time for them to move forward with the procedure.
Beyond credentials, communication and transparency are two of the most important factors when choosing a permanent makeup artist. Clients should ask to see healed results and multiple before-and-after photos to ensure the artist’s style aligns with the results they are hoping to achieve. A good artist should be willing to provide a consultation before booking, answer questions openly and make sure clients feel comfortable and informed throughout the process.
What are the most popular permanent makeup services you're seeing right now, and why are they in such high demand?
Can you walk us through what a first appointment is like — from consultation to healing — and what clients should realistically expect?
Anyone looking to enhance their natural features and simplify their daily routine could be a great candidate for permanent makeup. While it may not completely replace traditional makeup, it can help clients feel more confident and enjoy a more effortless beauty routine from the moment they wake up.
Eyebrow services remain the most popular permanent makeup service among my clients. Brows truly frame the face and are among the most important features when creating a balanced look. Many clients are drawn to permanent brows to enhance their natural shape, improve symmetry, fill in thinning brows and overall, just simplify their daily routine.
Technically speaking, clients should first look for an artist who is properly licensed and follows all required safety standards. In Florida, permanent makeup artists must be licensed tattoo artists and work in a licensed tattoo facility.
At Beauty Lounge & Co., the initial appointment begins with a consultation (if we haven't already done one) where we discuss the client’s goals, desired results and answer any questions they may have. We will also look through pictures together to make sure we are on the same page visually. From there, we work together to create a customized design that complements their
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Enhancing Your Natural Beauty:
Ask the Expert natural features. Once the client and I are both feeling good about the shape/design, we look at and choose colors together. Each appointment is a collaboration between the client and artist. My goal is to make sure every client feels comfortable, informed and confident throughout the entire process. Once the procedure is done, we review what to expect during the healing process and what they should do to care for the treatment area. They leave with an aftercare kit containing everything they need. After the healing period, I have clients return for a perfecting session, where we refine the results and make any necessary adjustments (if needed).
How long does permanent makeup typically last, and what factors can affect how well the pigment holds over time?
On average, my clients schedule brow touch-ups about every 18 months, while lip blushing and eyeliner are typically refreshed every three or more years. However, longevity can vary depending on several factors, including the style/technique of permanent makeup we decide to do, the client's skin type, lifestyle, sun exposure and skincare routine. Products and treatments that increase skin cell turnover, such as retinol, vitamin A-based products, lasers and certain intensive skincare treatments, can affect how well pigment holds over time. Clients can certainly still use these treatments; they may just need touch-ups a little more frequently. Protecting the tattooed area from sun exposure is one of the best ways a client can help maintain longer results.
What are some of the biggest myths or misconceptions you hear about permanent makeup?
One of the biggest misconceptions I hear is that permanent makeup can’t look natural. With the right techniques and a customized approach, permanent makeup can absolutely create soft, natural-looking results. Another common concern is that the procedure will be painful. While I can’t promise there will be no discomfort, I use a topical numbing agent along with secondary numbing throughout the process to help keep clients as comfortable as possible. I often have clients tell me it was much more relaxing than they expected.
bacteria while the skin is healing. It’s important to remember that permanent makeup is a cosmetic tattoo, and the treated area needs time and proper care to heal correctly.
Are there any exciting new techniques, pigments or technologies in permanent makeup that clients should know about?
Yes, there are new techniques and technologies… I am not the artist who jumps on the new trends, though. When it comes to tattooing a person’s face, I want to know the results will look good in the long run. Instead of jumping on a new trend, I wait until I have seen a technique or product performed and healed well long-term before I will persue training in it.
What advice would you give someone curious about permanent makeup but feels nervous about taking the first step? Schedule a consultation! A reputable permanent makeup artist should be happy to sit down with you, explain the process, answer your questions and help you determine if it’s the right option for you without any pressure to book.
Permanent makeup is an investment, and you should feel confident and informed before making that decision. If it’s not the right fit, other non-permanent services can help mimic the look of permanent makeup without the long-term commitment.
Photo by Beauty Lounge
What aftercare steps are essential to achieving the best healed results, and what mistakes should clients avoid during the healing process? Proper aftercare is essential for achieving the best healed results. I provide each client with an aftercare kit, detailed instructions and ointment to support the healing process. Clients are instructed to gently wash and moisturize the area three times a day. Keeping the area clean is essential.
During the appointment, we review the healing process together and discuss what to avoid, including sun exposure, topical makeup, excessive sweating and anything that could introduce PAID ADVERTISEMENT
100 SW 75th Street, Suite 203 Gainesville, FL 32607 beautyloungeco.com info@beautyloungeco.com (352) 888-4988
Community
Calendar
Jazz on the Green
Celebration Pointe | 7 - 9 p.m. celebrationpointe.com Sit outdoors and enjoy live music, food and drinks and more. This event repeats the second Saturday of each month.
Art After Dark - Free
Harn Museum | 5 - 9 p.m. harn.ufl.edu Enjoy the Harn Museum’s extended evening hours with activities, entertainment, refreshments and art exhibits. This event repeats every Thursday.
Pop Culture Trivia
V Pizza + Sidecar | 7 p.m. trivianation.com/trivia-tonight/vpizza-gainesville Come out for free-to-play trivia and great food! This event repeats every Wednesday.
Mill Creek Farm Retirement Home for Horses
Mill Creek Farm | 11 a.m. - 3 p.m. millcreekfarm.org Bring two carrots to pay for your admission to feed retired horses! This event repeats every Saturday.
RECURRING EVENTS Grove Street Farmers’ Market - Free
Cypress & Grove Brewing Co. 4 - 7 p.m. grovestreetfarmersmarket.com This event repeats every Monday.
Haile Farmers’ Market - Free
Haile Plantation | 8:30 a.m. - Noon hailefarmersmarket.com This event repeats every Saturday.
Alachua County Farmers’ Market - Free
Tech City Circle | 8:30 a.m. - Noon 441market.com/index.html This event repeats every Saturday.
48 WELLNESS360 | SEPTEMBER/OCTOBER 2026
Depot Park Parkrun - Free
Depot Park | 7:30 - 9 a.m. parkrun.us/depotpark A free, weekly community 5k! This event repeats every Saturday.
Ranger-Led Tour at Devil’s Millhopper
Devils Millhopper | 10 - 11 a.m. Geological State Park visitgainesville.com Learn about Devil’s Millhopper Geological State Park on this ranger-led tour. This event repeats every Saturday.
Gainesville Cars & Coffee at Tioga Tioga Town Center | 9 - 11 a.m. gainesvillecarsandcoffee.com Local automotive enthusiasts can get together and enjoy a cup of coffee while looking at everyone’s vehicles! All cars are welcome, regardless of whether they are imports, exotics or classics. This event repeats on the first Saturday of every month. (Free)
Free Fridays Concert Series
Bo Diddley Plaza | 7 - 9 p.m. gainesvillefl.gov Every Friday, go see amazing free music at Bo Diddley Plaza. This event repeats every Friday.
Community Friday, September 4 Movie: Tangled with Live Character Meet and Greet
Sunday, September 13
ROSH HASHANAH ENDS AT NIGHTFALL
7:30 - 9 p.m. | Tioga Town Center tiogatowncenter.com Enjoy a movie night featuring “Tangled,” starting off with a guest character visit from Rapunzel at 7 p.m.
Wednesday, September 16 Chomp for Charity
5 p.m. First Magnitude Brewing Company runsignup.com UF Homecoming & Gator Growl's Chomp for Charity 5K is a race through Depot Park that raises money for the Humane Society of North Central Florida.
Saturday, September 5 American Girl Plays in the Park: Friendship and Freedom
9 a.m. - 1 p.m. Morningside Nature Center gainesvillefl.gov Watch a play that follows Addy, an escape enslaved girl, as she begins a new life in the North during the Civil War.
Saturday, September 5 UF vs. FAU
7:45 p.m. | Ben Hill Griffin Stadium
Friday, September 11
PATRIOT DAY
Friday, September 11
ROSH HASHANAH BEGINS AT SUNDOWN
Friday, September 18 Tioga Concert Night featuring Elio Piedra 7 - 10 p.m. | Tioga Town Center tiogatowncenter.com Bring your lawn chairs and blankets and enjoy live music by Elio Piedra!
Saturday, September 19 UF vs. Auburn
7 p.m. | Jordan-Hare Stadium
Saturday, September 12 Sarah’s Birthday Bash
Matheson History Museum At this free event, celebrate and honor the birthday of Sarah Hamilton Matheson.
Saturday, September 12 UF vs. Campbell
Monday, September 7
LABOR DAY
Sunday, September 6 September Gainesville Oddities Market
Noon - 4 p.m. | Bo Diddley Plaza facebook.com/events The hit event returns! Browse goods from vendors, including taxidermy, bug art, bone art, crystals, tarot readings, psychics and more. There will also be live music and food trucks.
Saturday, September 19 Fabulous 50’s Festival in Newberry
4 p.m. | Downtown Newberry gainesvilleflorida.com This annual event will have merchants, vendors, a car show, an art walk, food trucks, restaurants and a live ‘50s music concert!
5:30 p.m. | Ben Hill Griffin Stadium
Saturday, September 12 2026 HDSA Team Hope Walk
9:30 a.m. | Depot Park give.hdsa.org The Florida Chapter of the Huntington’s Disease Society of America (HDSA) will host the Gainesville Team Hope Walk. All proceeds support HDSA’s mission to improve the lives of people affected by Huntington’s disease (HD) and their families.
Sunday, September 20
YOM KIPPUR BEGINS AT SUNSET
Monday, September 21
YOM KIPPUR ENDS AT NIGHTFALL
WELLNESS360 | SEPTEMBER/OCTOBER 2026 49
Community Saturday, September 26 UF vs. Ole Miss TBD Ben Hill Griffin Stadium
Saturday, September 26 Sunday, September 27 High Springs Fall Festival Weekend One 9 a.m. - 6 p.m. Central Florida Fairgrounds facebook.com/events Enjoy vendors, food trucks, family-friendly entertainment, fall vibes and more!
Saturday, September 26 5th Annual Almost Fall Craft & Vendor Festival
9 a.m. - 3 p.m. Woman’s Club of Keystone Heights facebook.com/events Get an early start to the fall season at this event! There will be food trucks, vendors, live music, face painting, a photo booth and a pumpkin carving contest.
Sunday, September 27 8th Annual Run for Your Life 5K Color Fun Run
8 a.m. | Depot Park raceroster.com At this family-friendly color run, you can help raise money and raise awareness about substance misuse.
Saturday, October 3 UF vs. Missouri TBD Faurot Field
Saturday, October 3 37th Annual Central Florida Peanut Festival
9 a.m. - 3 p.m. Heritage Park facebook.com/events If you like peanuts, this event is for you! There will be rides, arts and crafts, live music and more.
50 WELLNESS360 | SEPTEMBER/OCTOBER 2026
Saturday, October 3 Alachua County Library District 40th Anniversary
Headquarters Library | 10 a.m. - 4 p.m. aclib.us Throughout the day, patrons can take part in activities like Read with a Dog, arts and crafts around the library, getting a balloon creation from a balloon artist and enjoying an icy treat on us.
Saturday, October 3 - Sunday, October 4 41st Annual Thornebrook Fall Arts Festival 10 a.m. - 5 p.m. Shoppes At Thornebrook shoppesatthornebrook.com Celebrate the arts and the talent of local artists at the 41st annual Thornebrook Fall Arts Festival! There will be sculptures, paintings, woodwork, jewelry and more. You can also stroll through the shops and enjoy bites from food trucks and restaurants.
Friday, October 9 Gator Growl and UF Homecoming
All day | University of Florida gatorgrowl.org Show your Gator pride and celebrate the University of Florida at different events before the homecoming game!
Saturday, October 10 Homecoming Game: UF vs. South Carolina
TBD Ben Hill Griffin Stadium
Saturday, October 10 Sunday, October 11 High Springs Fall Festival Weekend Two
9 a.m. - 6 p.m. Central Florida Fairgrounds facebook.com/events Enjoy vendors, food trucks, family-friendly entertainment, fall vibes and more!
Monday, October 12
INDIGENOUS PEOPLES’ DAY Saturday, October 17 The Great Pumpkin Bash
Noon - 5 p.m. | Bo Diddley Plaza Kick off the season at the inaugural Great Pumpkin Bash at Bo Diddley Plaza. Celebrate the arrival of fall right in the heart of downtown Gainesville. Enjoy a variety of festive activities including a corn maze, games, pumpkin patch, delicious food, face painting, a themed photo booth, a pumpkin carving contest and much more! Bring your family and join us for a fun-filled autumn day.
Saturday, October 17 Kickin’ It 2026
8:30 a.m. - 2:30 p.m. Gainesville Health and Fitness A youth martial arts tournament benefitting Stop Children’s Cancer for kids 16 years old and younger.
Saturday, October 17 UF vs. Texas
TBD Darrell K Royal–Texas Memorial Stadium
Saturday, October 17 Spurrier’s Tailgate for Kids
TBD | Holloway Touchdown Ben Hill Griffin Stadium Now entering its third year and proudly benefiting Girls Place, Inc., this highenergy community fundraiser brings together local businesses, families, UF supporters and community leaders for a game-day experience on the big screen, food, adult beverages from local vendors, tailgate games, auctions, entertainment, networking opportunities and more.
Community Saturday, October 17 Cancer Chomp 2026
8 - 11 a.m. UF Cancer & Genetics Research Complex neurosurgery.ufl.edu The 5th annual Cancer Chomp will support patients and their families undergoing brain tumor treatment at UF Health. This event includes a 5K run/walk, mini therapy horses, a kid zone, vendors, the UF Band and more.
Thursday, October 22 Gainesville Gone Home
6 - 9:30 p.m. Santa Fe River Ranch childadvocacycentergainesville.com Our 18th Annual Signature Fundraiser, Gainesville Gone Home, will not just be about reminiscing on the amazing small towns that make Alachua County such a great community, but what that feeling of home really means to you and how the Child Advocacy Center is bringing that feeling to all the children we serve.
Saturday, October 24 2026 Walk to End Alzheimer's
9 a.m. Trinity United Methodist Church act.alz.org Raise awareness for Alzheimer’s at this annual walk. All funds raised will go toward furthering the care, support and research efforts of the Alzheimer's Association.
Saturday, October 24 Howl-A-Palooza
1:30 - 4:30 p.m. Sun Country Sports Center West suncountrysports.com Kids ages 3 to 12 are invited to dress up and join us for a Halloween bash including obstacle courses, bounce houses, rock climbing, NinjaZone challenges and a spooky dance party. Event proceeds will benefit the Ronald McDonald House.
Saturday, October 24 22nd Annual Florida Bat Festival
10 a.m. - 5 p.m. Lubee Bat Conservancy | lubee.org Celebrate these winged nocturnal animals with activities and exhibits! You can also see the world’s largest bats and explore the beer garden.
Saturday, October 31 UF vs. Georgia
3:30 p.m. | Dooley Field
Saturday, October 24 Sunday, October 25 High Springs Fall Festival Weekend Three
9 a.m. - 6 p.m. Central Florida Fairgrounds facebook.com/events Enjoy vendors, food trucks, family-friendly entertainment, fall vibes and more!
Saturday, October 17 Annual Kanapaha Fall Plant Sale & Orchid Show
9 a.m. - 5 p.m. Kanapaha Botanical Gardens kanapaha.org/fall-plant-sale Kanapaha Botanical Gardens and the Gainesville Orchid Society welcome you to browse booths selling all kinds of plants. There will also be an orchid show.
Saturday, October 31
HALLOWEEN
Saturday, October 31 Sunday, November 1 Micanopy Fall Festival
9 a.m. - 5 p.m. Saturday 9 a.m. - 4 p.m. Sunday Historic Downtown Micanopy facebook.com/events Food, fall flavors, crafts, vendors, handmade items and live music!
WELLNESS360 | SEPTEMBER/OCTOBER 2026 51
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