January/February 2026 Volume 2 • Issue 1 Wellness360Nassau.com
NEW YEAR
Finding balance and calmness in the new year
NEW YOU
SLEEP-DRIVEN TRAINING PLANS: HOW TO ADAPT YOUR WORKOUT BASED ON YOUR SLEEP
THE ONE NEW YEAR’S RESOLUTION THAT WILL TRANSFORM YOUR LIFE
THE MICRO-WORKOUT REVOLUTION: HOW TO GET FIT IN JUST MINUTES A DAY
Sore joints losing you points? BAPTIST HEALTH
Whether being in the game means dominating the pickleball court, enjoying tennis or playing golf, Baptist Orthopedics can help you stay active. We provide personalized care to restore function, alleviate pain or mobility issues and enhance your quality of life. And, Baptist Orthopedics offers easy access with same- and next-day appointments.
Call 904.202.MOVE (6683), visit BaptistJax.com/Ortho or scan the QR code to learn more.
Treatment options range from conservative management with physical therapy, bracing, injections and medication to advanced surgical interventions, including minimally invasive and robotic options. If surgery is needed, our dedicated team guides you through a rehabilitation plan that fits your lifestyle, helping you regain strength, mobility and confidence at your own pace.
Two convenient locations: Baptist Orthopedics – Yulee 851042 US Highway 17 Yulee, FL 32097
2
Baptist Orthopedics – Amelia Island
(formerly Dovetail Orthopedics)
2416 Lynndale Road Fernandina Beach, FL 32034
Baptist Orthopedics physicians are employed by Lyerly Baptist Inc. Physicians providing care at Baptist hospitals are not employees or agents of the hospital.
WELLNESS360 | JANUARY/FEBRUARY 2026
© Baptist Health 2025
PUBLISHER & EDITOR-IN-CHIEF ART DIRECTOR VICE PRESIDENT OF SALES ACCOUNT EXECUTIVE EDITORIAL INTERNS SOCIAL MEDIA INTERN CONTRIBUTING WRITERS
MAILING ADDRESS
Nicole Irving Aníbal Rodríguez Shane Irving Bilinda Rountree Alexandra Burns, Reagan Poland Meghan Shepp Alexandra Burns, Daphne Forhand, Nicole Irving, Lindsey Johnson, Dr. Jennifer Martin, Laran Phelps, Reagan Poland, Cole Purvis, Ted Spiker
PHYSICAL ADDRESS
5745 SW 75th St. 101 SW 140th Terrace Unit 286 Suite C Gainesville, FL 32608 Newberry, FL 32669 Amelia Island: 352.478.9079 Gainesville: 352.505.5821
Wellness360Nassau.com Bilinda@IrvingPublications.com Wellness360 is a registered trademark property of Irving Publications, LLC. All rights reserved. Wellness360 is published by Irving Publications, LLC. © 2026
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.
ADVERTISING
For more information regarding advertising within Wellness360 Magazine, please visit irvingpublications.com, call 352.478.9079 or email Bilinda@IrvingPublications.com.
WELLNESS360 | JANUARY/FEBRUARY 2026
3
TO UPDATE
36
feature
20 Social Wellness in 2026: Rebuilding Your Support Network This Year
After years of remote work, digital overload and fractured routines, many adults are quietly realizing something is missing. It is not productivity or ambition. It’s connection.
24 The Power of a Hug How Touch Heals the Body and Mind
ON THE COVER
As we embark on this new year, now is the perfect opportunity to focus on cleansing out the old, welcoming in the new and finding health and balance in our lives.
4
WELLNESS360 | JANUARY/FEBRUARY 2026
Aside from being a warm and polite way to greet a friend or say goodbye to loved ones, hugs are far more than a simple social gesture, according to research.
27 The Rise of Slow Mornings
In 2026, more people are embracing “slow mornings,” calmfirst routines designed to regulate the nervous system before the demands of the day begin.
JANUARY/FEBRUARY 2026
in every issue HEALTH
NUTRITION
8
30 Craving a Sweet Treat? Here
Understanding Vitamin B12: Why It Matters and How to Treat a Deficiency
10 The Dopamine Dilemma: Why
We Can’t Stop Seeking the “Feel Good” Hormone
Are 10 Healthier Alternatives
33 Add Some Color to Your Diet with Ube
FINANCE 34 Preventive Spending: What to
FITNESS 13 Sleep-Driven Training Plans: How to Adapt Your Workout Based on Your Sleep
15 The Micro-Workout Revolution: How to Get Fit in Just Minutes a Day
Buy Now to Save on Health Costs Later
MIND MATTERS 36 The One New Year’s Resolution That Will Transform Your Life
19 Ted Talks: The World's Best
38 Tiny Worlds, Big Impact:
STYLE + GEAR
40 The Science of a Breakup:
The Mental and Physical Perks of Miniature Crafting
Exercise?
22 7 Must-Haves for Finding Balance and Calmness
10
What Happens to Our Minds After a Breakup
ASK THE EXPERT 42 Ask the Massage Therapist
27
COMMUNITY 44 Dishing with Daphne: Brunch Edition
46 Calendar
38
40 WELLNESS360 | JANUARY/FEBRUARY 2026
5
Editor's Note
Embracing the Unexpected There are some years that rock you to the core. Have you ever had one? Well, this was that year for me. From my youngest’s “last” first day of high school, to losing my beloved Aunt Emma, to my middle son deciding it was time to move out (how could he!) and the cherry on top: my car (which I loved) being totaled after being hit by a deer (don’t worry, the deer lived; the car did not) — all the feels happened this year. While there were definitely things to celebrate — like the birth of my gorgeous nephew, being a finalist for Leading Women’s Business of the Year, winning eight Parenting Media Awards for our sister publication, Giggle Magazine, and witnessing the successful launch of our new title, Wellness360 Magazine, in Amelia Island — some years pull at the heartstrings a bit harder. This was that year for me. As new challenges arose, one of the best things I did was something I learned in the pages of this magazine: box breathing. Ummmm … life changer! If you don’t do it, I highly recommend it! I also started going to therapy, journaling, taking long walks, joining a fabulous book club, meeting new friends, doing some much-needed solo travel and really taking a step back to reconnect with myself. I aimed to appreciate what was in front of me and accept life as a marathon, not a sprint — most importantly, to show myself grace and allow for healing.
6
WELLNESS360 | JANUARY/FEBRUARY 2026
And as my best friend reminds me, in the words of Kelly Clarkson, “What doesn’t kill us makes us stronger.” This year has definitely done that. So, while I am excited to put this year behind me, I am also grateful for it, for giving me strength, teaching me life lessons, challenging me and forcing me to stop and take a breath. Life has a funny way of giving you what you need when you least expect it. So, hello, 2026. A new year for a new us! A year for hope and healing, for new adventures, friends, experiences and welcoming all that it has to offer. This issue is filled with ideas to inspire and engage you in a year of growth and exploration! May this year be the best one yet!
Nicole Irving, Publisher, EIC nbirving@irvingpublications.com
Music is the divine way to tell beautiful, poetic things to the heart. PABLO CASALS
WE ARE A PROUD SPONSOR OF T HE AMELIA ISLAND CHAM BER M USIC F ESTIVAL Wellness360 Magazine | Nassau
(352) 478-9079
magazine
WELLNESS360 | JANUARY/FEBRUARY 2026
7
Health
Understanding Vitamin B12:
Why It Matters and How to Treat a Deficiency BY ALEXANDRA BURNS
For those feeling overtired or noticing a pattern of mood swings, low energy and stomach discomfort, the solution might be increasing your vitamin B12 intake.
Maintaining sufficient B12 levels is necessary for positive brain function, a strong immune system, energy production and DNA synthesis, according to an article from UCLA Health.
Vitamin B12 is an essential nutrient that powers our minds and our wellbeing, helping us to feel more energized and live healthier. But why exactly is it necessary for our health, and how can we know if we have a deficiency?
Significant amounts of B12 can be found in seafood such as clams, salmon, trout and canned tuna. Proteins like soy milk, beef, Swiss cheese, ham, eggs and dark and white meat are also major sources of B12, according to an article from Harvard Health Publishing.
What Is Vitamin B12 and Why Does It Matter?
Vitamin B12, formally known as cobalamin, is a water-soluble vitamin that is necessary to create and support nerve cells in our body, make healthy red blood cells and support the genetic material found inside our DNA, according to the Mayo Clinic.
8
WELLNESS360 | JANUARY/FEBRUARY 2026
What Are the Signs of a Vitamin B12 Deficiency?
There are various reasons as to why someone may suffer from a B12 deficiency, including but not limited to: alcohol overconsumption, which leads to difficulty absorbing B12; medical conditions like the autoimmune disease pernicious anemia, digestive
illnesses like celiac disease and immune disorders like lupus; pregnancy; a vegetarian or vegan diet; aging; and a diet that does not include the recommended daily B12 intake, which is about 2.4 mcg a day for average adults, according to Yale Medicine. An individual suffering from a B12 deficiency may experience increased fatigue, weakness or a lack of energy, vomiting, diarrhea, loss of appetite, weight loss, mouth or tongue ulcers or pale skin, according to the Cleveland Clinic. Long-term low B12 levels can also lead to mental health issues, such as depression, irritability or anxiety.
How Can I Treat My Vitamin B12 Deficiency?
To test for a vitamin B12 deficiency, a doctor will most likely discuss your symptoms and run a series of tests, such as a blood panel to measure your B12
YOU HAVE A FINANCIAL PLAN. DO YOU HAVE A PACEWELL LIFE HEALTH STRATEGY? You’ve mapped your money. Now map your wellness. levels, hemoglobin and red blood cells, according to an article from the National Heart, Lung, and Blood Institute.
Health isn’t something you wing — it’s something you work. PaceWell is a vitality-first approach that helps you build a personal health strategy, rooted in five simple pillars: Fueling, Moving, Recovering, Learning, and Experiencing. Because life after 40 isn’t about restriction. It’s about rhythm.
For those who choose to ignore a B12 deficiency, it can lead to more serious health issues like vision loss, difficulty walking or speaking, numbness or tingling, memory issues or depression and mood swings, according to an article from WebMD.
→ Scan to Get Your Personalized Health Strategy
According to Harvard Health, it is recommended to get B12 from foods, but for those who may struggle to incorporate it into their diet, taking a B12 supplement is suggested. Grocery stores and pharmacies sell over-the-counter B12 vitamins, and individuals can discuss with their doctor which supplement is best for them.
I S S U E
ruary 2025 January/Feb Issue 1 Volume 1 • Nassau.com
Wellness360
Advertise with Wellness360
NEW YOU. Wellness 360 Magazin
EW YOU NEW YEAR,N e
JANUARY /FEBRUAR
E
1 • Issue 1
ARTS & CULTUR
Y 2025 • Volume
MARCH /APRIL 2025 • Volume 1 • Issue 2
However, when treating a vitamin B12 deficiency, discuss with your doctor to ensure that your body is properly absorbing the vitamin, you are taking the correct dosage of B12 and that it will not interact poorly with any current medications.
U R A L
NEW YEAR.
According to the Cleveland Clinic, overconsumption of vitamin B12 typically does not cause harm because it takes a very high dose to cause toxic effects.
I N A U G
60 Magazine
Can I Take Too Much Vitamin B12?
INCREASE YOUR BUSINESS
Wellness3
To treat a vitamin B12 deficiency, your doctor may also offer a cyanocobalamin shot, which is a B12 shot that is administered into the muscle, according to an article from Medical News Today.
WE REACH OVER 25,000 HOMEOWNERS & BUSINESSES
25 NEW THINGS TO TRY IN 2025
TO SLUG OR NOT TO SLUG:
THE LATEST SKINCARE TREND
H 10 DAILY HEALT RITUALS IN TO PRACTICE THE NEW YEAR
March/Ap ril 2025 Volume 1 • Issue 2 Wellness3 60Nassau .com
HEALING FROM OUT THE INSIDE NG
UNDERSTANDI Y SOMATIC THERAP
Arts & Cu lture MYSTERIES THE MONA OF LISA:
DA VINCI’S MASTERPIE CE
STRESSED OUT?
TRY A COLOR WALK!
THE ART OF PRESENCE : UNLOCKING CREATIVITY
EAT THE RAINBOW:
HOW COLOR CAN INSPIR EA HEALTHY DIET
BILINDA ROUNTREE 352.478.9079 Bilinda@IrvingPublications.com Wellness360Nassau.com
Health This “feel-good” chemical works with a reward system — when you do the things you need to do to survive and reproduce, it’s released, according to the clinic. This means that our brains are programmed to seek out behaviors and activities that release dopamine, so anything you view as pleasurable does so. And of course, since you feel good, you want more of it. That’s when the addiction comes into play.
What Does a Dopamine Addiction Look Like?
We all want our bodies and minds to feel good, but not everything that makes us feel pleasure is necessarily healthy for us.
The Dopamine Dilemma:
Why We Can’t Stop Seeking the “Feel Good” Hormone BY ALEXANDRA BURNS
Have you ever wondered why it feels almost impossible to put your phone down after scrolling on Instagram for hours at night? Dopamine addiction might be to blame. Dopamine can trap you in a cycle of repetitive and sometimes negative behaviors. But how can we recognize when this is happening, and what can we do to break free from it?
What Is Dopamine?
When you eat your favorite pasta, dance to your top song on Spotify or kiss your loved one goodnight — that’s dopamine. Dopamine is a neurotransmitter that serves as a chemical messenger, transporting messages between your brain’s nerve cells and your body, according to the Cleveland Clinic. Dopamine also serves as a hormone in the forms of epinephrine and norepinephrine and is released by your adrenal glands into your bloodstream. When working as a neurotransmitter, dopamine aids in our movement, memory, attention, sleep, mood, learning and sense of pleasure. As a hormone, it performs various functions, such as removing sodium and water from the body and reducing insulin production in the pancreas, according to the clinic.
10 WELLNESS360 | JANUARY/FEBRUARY 2026
Since dopamine is released when we do things that we associate with pleasure, it can be released with negative behaviors or activities, such as eating an immense amount of sugar. According to the Cleveland Clinic, junk food and sugar release high levels of dopamine into your brain, making it incredibly addictive. Dopamine addictions can also be seen with phone and social media use, attachments to toxic relationships, unhealthy substances like alcohol or nicotine and shopping. But one of the biggest forms of dopamine addiction today is our screens. TJ Power, a neuroscientist and Sunday Times bestselling author, described in an article from The Standard that the world is obsessed with checking its phones, making us live in “dopamine land.” Power described how picking up your phone when you are stressed, overwhelmed or thinking negatively will cause your dopamine to spike. Yet, your dopamine will also crash after you put your phone down, creating a “vicious circle of quick highs and nagging lows,” according to the article. These screens, and our unhealthy dopamine addictions in general, serve
as a distraction, providing us with temporary pleasure and offering an interruption, not a solution, to our problems. Amanda Ashley, a Florida licensed mental health counselor, and the founder of Lit Session Holistic Integrative Wellness Inc., compared technology to the ocean — it’s powerful, useful and beautiful, but it demands respect, she said.
Home Care Of Amelia
“A helpful reflection is to ask: Does this behavior expand my capacity, or does it narrow it?” she asked. “Does it support my health, relationships and sense of self — or does it pull me away from them? If a behavior feels compulsive, numbing or disconnected from choice, that’s information — not a moral failure.
How Can We Prevent or Solve a Dopamine Addiction?
When reflecting on what you might be addicted to for a dopamine boost, remember that too much of anything is rarely good for your mind or body. To avoid constantly craving pleasure from specific endeavors or substances, try to engage in dopamine-boosting activities in moderation — set a timer to play video games for two hours a day, download an app to track your sugar intake or set a screen time limit for TikTok each night. According to TJ Power, cutting phone time is one of the biggest solutions. This includes setting a goal to not use your phone in the morning and to make your screen not the first thing you see when opening your eyes, as stated in The Standard article. Instead, splash your face with cold water in the morning, which will help boost your dopamine levels, Power said. Staying active throughout the day, like taking a quick walk on your lunch break, can also help manage stress levels, in turn reducing intense cravings for pleasure. Ashley said building a life that actually nourishes you can cause unhealthy cravings to naturally lose their grip. “When you wake up with intention and structure your day to include what your nervous system truly needs, there’s less room — and less desire — for excess,” she said. “When your body feels regulated and supported, it doesn’t need to self-soothe through constant stimulation. Fulfillment reduces stress. Alignment reduces craving.” So the next time you find yourself scrolling on TikTok for three hours before bed, aim to find the self control to shut your phone off and set a screen time limit. Though it might feel overwhelming at first, you are actively training your brain to fight off addiction.
We Accept
VA
Couple’s Care HOME HELPERS HOME CARE OF AMELIA
After a lifetime together, don’t separate them now.
Aging in place is not only possible for couples – it’s better for all involved, from well-being to affordability. With Home Helpers® Home Care, both partners receive the personalized one-on-one care they need to stay safe, connected, and cared for—together.
Expert in-home care that keeps couples together. Stay safe in the comfort of home Personalized one-on-one care • Improved emotional well-being Avoid anxiety of unfamiliar places Reduce risk of depression • Lower long-term cost of care Relieve family caregiver stress • Improved health outcomes
(904) 844-6792 1880 S 14th Street, Suite 103 • Fernandina Beach, FL 32034 # 240146 Home Helpers® and the Home Helpers logo are registered trademarks of H.H. Franchising Systems, Inc.
Show off your new ink.
I N A U G
U R A L
Wellness3 60 Magazine
ruary 2025 January/Feb Issue 1 Volume 1 • m 0Nassau.co Wellness36
YOUR LOGO
YOUR LOGO
YOUR LOGO
OPEN
SEE YOUR BUSINESS HERE!
I S S U E
YOUR LOGO
YOUR LOGO
YOUR LOGO
YOUR LOGO
BOUTIQUE CLEANING CO
NEW YEAR. NEW YOU. Wellness
JANUARY
360 Magazine
EW YOU NEW YEAR,N
/FEBRUA RY
E
1 • Issue 1
ARTS & CULTUR
2025 • Volume
25 NEW THINGS TO TRY IN 2025
TO SLUG OR NOT TO SLUG:
H 10 DAILY HEALT RITUALS IN
THE LATEST SKINCARE TREND
TO PRACTICE THE NEW YEAR
March/Ap ril 2025 Volume 1 • Issue 2 Wellness3 60Nassau .com
UNDERSTAND PY SOMATIC THERA
MARCH/ APRIL 2025 • Volume 1 • Issue
Arts & Cu lture
2
MYSTERIES THE MONA OF LISA:
DA VINCI’S MASTERPIE CE
STRESSED OUT?
TRY A COLOR WALK!
THE ART OF PRESENCE: UNLOCKING CREATIVITY
IN-HOUSE HELLO BRANDING AD
HEALING FROM OUT THE INSIDE ING
EAT THE RAINBOW:
HOW COLOR CAN INSPIR EA HEALTHY DIET
BILINDA ROUNTREE 352.478.9079 Bilinda@IrvingPublications.com Wellness360Nassau.com
SCAN QR TO SHOP
352.240.3762 | shophellobranding.com
MARKETING | BRANDING | PROMOTIONAL PRODUCTS
EAGLEYE
FERNANDINA BEACHES ONLY LOCAL: PRINT SHOP • CUSTOM PICTURE FRAMER •CUSTOM GIFTS AWARDS & ENGRAVING
EAGLE EYE
1335 s. 8th Street FB FL 32034
904-277-1277
Fitness Sleep stages also matter in recovery. Deep sleep supports tissue repair and hormonal recovery, while REM sleep aids motor learning and decision-making, which is critical for skillbased sports and complex workouts. Organizations like the American College of Sports Medicine (ACSM) have long emphasized sleep for sports performance and training. With wearable tracking devices readily available, coaches at all levels are now using nightly data to put that guidance into action.
HOW TRAINERS ADAPT WORKOUTS BASED ON SLEEP Rather than reacting to a single bad night, coaches look at trends over a 7–21 day baseline period that combines sleep duration and quality, HRV, resting heart rate and a subjective report of how the athlete feels.
MANY TRAINERS ARE BASING THEIR TRAINING SESSIONS OFF A SIMPLE FORMULA: Good sleep + HRV at or above baseline: Train as planned.
Sleep-Driven Training Plans: How to Adapt Your Workout Based on Your Sleep
Average sleep or slight HRV dip: Keep the session, but reduce load or volume by about 20%. Poor sleep (< 6 hours), highly fragmented sleep or significant HRV drop: Shift to recovery such as mobility work, easy aerobic activities or technique and skill practice. Two to three rough nights in a row: Add rest or a lighter week before progressing again. This training style isn’t about doing less — it’s about doing the right dose on the right day. Overtraining when your body and mind aren’t physically ready can not only derail performance but can also increase the risk of injury.
BY LINDSEY JOHNSON, MS, MCHES, CF-L2
What if today’s workout didn’t start with a stopwatch or a whiteboard but with last night’s sleep? Across the fitness world, trainers are shifting from rigid programs to sleep-driven training, adjusting intensity and volume based on how well a client actually recovered.
HOW SLEEP IMPACTS TRAINING Sleep is not only an important factor in our daily mental recovery but also in our physical recovery. Poor or short sleep duration reduces reaction time, impairs coordination, slows recovery and increases the risk of injury. Heart-rate variability (HRV), the beat-to-beat variation in your heart rate measured overnight, offers insight into our nervous system recovery. When HRV trends down and resting heart rate creeps up, the body is under strain.
USING PERSONAL SLEEP DATA Don’t have a trainer? No problem. You can modify your own training based on your personal sleep data using the decision tree above. The best way to tailor your training is to add the objective data collected by using a wearable (WHOOP, Oura, Garmin, Hume, Apple or Google watch, etc.) and combine it with how you feel on that day. The exact accuracy of wearable technology is often debated, but start by establishing a baseline with a tracker and then look for variances from your standard. It’s more about seeing what the patterns are for you and adjusting accordingly. Don’t overlook the importance of the subjective score (how you feel) in knowing if and when to scale back. Sleep-driven training changes the way we exercise. Instead of forcing intensity every day, it aligns workouts with recovery, biology and timing. For busy adults and competitive athletes alike, that means fewer setbacks and injuries, better progress and a program that finally listens to the body. WELLNESS360 | JANUARY/FEBRUARY 2026 13
COMPASS INSURANCE
14 WELLNESS360 | JANUARY/FEBRUARY 2026
Fitness
The Micro-Workout Revolution: How to Get Fit in Just Minutes a Day BY LINDSEY JOHNSON, MS, MCHES, CF-L2
You don’t need an hour at the gym to get fit — research shows that short bursts of well-designed movement can trigger powerful health signals. A common misconception about exercise is that it takes an hour a day and must be completed within the walls of a gym — false! This investment of time and money can deter some people from getting moving. Good news — you can now effectively squeeze in short workouts at your own time and location.
THE BENEFITS Besides the obvious benefit of lasting only minutes a day, short bursts of intense exercise have a host of other benefits for the mind and body. The British Journal of Sports Medicine reports that “just 1.5 - 4 minutes per day of brief vigorous bursts — like stair climbing — were linked with much lower cardiovascular risk in women.” A study by the National Heart, Lung, and Blood Institute states that “about a 12-minute bout of exercise altered hundreds of circulating metabolites linked to cardiometabolic health,” which includes improvements in insulin sensitivity, cardiovascular health and inflammatory processes. The American College of Sports Medicine (ACSM) says, “Even single sessions of higher-intensity intervals can acutely boost neuroplasticity and longer-term brain health markers.” With all of these amazing benefits, it seems obvious that adding some quick micro workouts to your day will help improve your overall health.
HOW TO GET FIT The most effective brief workout sessions are those done at high relative intensity. Based on your goals and your current level of fitness, your sessions should be at an RPE (rating of perceived WELLNESS360 | JANUARY/FEBRUARY 2026 15
Fitness exertion) of approximately 7-9 or what feels “hard” or “very hard.” This intensity can also be measured by heart rate, operating at approximately 75-95% of your maximal heart rate (based on age, gender, health characteristics). To get the most from these workouts, it’s helpful to include compound movements that involve multiple joints and muscle groups so you can efficiently work many body parts at once. There are many variations of workout types to achieve these goals. Formats such as a Tabata (8 rounds of :20 work and :10 rest, for a total of 4 minutes) train anaerobic power, while intervals such as :30-:40 work and :20-:30 rest help improve metabolic conditioning. An EMOM style workout (every
minute on the minute) can include a certain number of repetitions or an amount of time to do a certain movement within the minute. An AMRAP style workout (as many rounds and reps as possible) can set the clock for a certain amount of time and keep working through the movements as long as the clock is still ticking. Although these workouts are short, it’s still important to do a brief warmup so you don’t jump into high intensity with cold muscles and a slow heart rate. Even 1–2 minutes of a walk, jog or jumping jacks can help ease the body into exercise mode and reduce the risk of injury.
SAMPLE WORKOUTS
Use these workouts to get you started, then play with the time, movements or other details to keep your training plan fresh and exciting. WORKOUT #1
WORKOUT #2
WORKOUT #3
Warm-up: 15 jumping jacks 10 arm circles / leg 10 leg swings / leg ——————————— EMOM 12: Minute 1: :40 air squats Minute 2: :40 push-ups Minute 3: :40 reverse lunges Minute 4: :40 mountain climbers
Warm-up: :30 jog in place 10 toy soldiers 10 side lunges ——————————— TABATA (4 minutes total) :20 burpees :10 rest :20 kettlebell swings :10 rest
* Repeat this sequence 3 times through for a total of 12 minutes. * Push-ups can be modified to perform from the knees or against an elevated surface like a countertop or wall.
* Repeat for a total of 4 sets of each movement.
Warm-up: 1:00 light bike 5 modified push-ups ——————————— AMRAP 8 (as many rounds and reps as possible in 8 minutes) 200-m on the bike 8 shoulder presses 12 sit-ups ——————————— Cool Down: Cobra stretch Quad stretch
——————————— Cool Down: Quad stretch Overhead tricep stretch
——————————— Cool Down: Forward fold Reverse arm circles
DISCLAIMER: Please consult your provider before starting any new type of exercise, particularly if you have pre-existing conditions, heart conditions, are deconditioned or have muscle or joint problems.
16 WELLNESS360 | JANUARY/FEBRUARY 2026
THE PARTNERSHIP THAT TURNS VISIBILITY INTO VALUE BILINDA'S FULL PAGE AD
REACH 100% OF FERNANDINA BEACH THROUGH WELLNESS360 MAGAZINE — the go-to guide for living well locally! • 25,000 Printed EVERY Issue • 23,500 Mailed to Homes & Businesses “I can’t say enough good things about my experience with my first ad in Wellness360! My daughter and I own a home health agency in Nassau County, and our goal was to increase our exposure to the whole county, since we’re based on the island. Bilinda was so easy to work with, and my investment already netted me my largest new client to date! I’m glad I chose to be included in this publication, and look forward to more new business and visibility for our agency!”
Let us help you grow your business and build your brand presence in Fernandina Beach’s premier wellness publication.
BILINDA ROUNTREE
352.478.9079 Bilinda@IrvingPublications.com Wellness360Nassau.com
– Pam, Owner of Home Helpers Home Care of Amelia, FL
WELLNESS360 | JANUARY/FEBRUARY 2026 17
Be prepared before the next power outage.
Receive a free 5-year warranty with qualifying purchase* - valued at $535.
Call 561-532-6852 to schedule your free quote! 18 WELLNESS360 | JANUARY/FEBRUARY 2026
Fitness
TED TALKS:
THE HUMOROUS SIDE OF HEALTH
The World’s Best Exercise? BY TED SPIKER
For people who have experienced palm-clenching frustration with body troubles, the diet and exercise world is a big bowl of questions. Are potatoes bad? Isn’t there a magic bullet? Yeah, but running kills your knees, right? Could you at least try to angle your phone so that this stupid selfie doesn’t highlight my triplecheeseburger chin? One of the main questions I hear (as someone who covers health, but also has struggled with weight) is this: What’s the best exercise for getting in shape?
DISCLAIMER: My criteria include non-validated perceptions of intensity, fun, effectiveness and risk factors for injury. Your list may and should look different. The bigger point is, if you need a kick-start, don’t be afraid to try something new, get in a group and challenge yourself (after getting clearance from a doc).
My top seven all-time greatest workouts include the following: 7. SWIMMING PERKS: Gentle on the body, yet you feel strong all over.
weight). You can flip it. You can pound a sledgehammer on it. You can step up on it. DOWNSIDES: Good luck finding a spot to store a truck tire.
3. TRAINING FOR A
[RUNNING RACE OF CHOICE]
PERKS: There’s nothing like having a goal to keep you accountable. It’s best to sign up with a partner to nudge each other along.
The fat-frying reality is that it’s not the exercise that matters so much as your consistency and motivation to do it over the long haul. So the correct, nonsexy answer that would never appear on a magazine cover is “whatever you like.” (LOSE 12 POUNDS WITH WHATEVER!)
DOWNSIDES: High boredom rate, and afterward, you’re so hungry you could slurp down a family-size can of crappy ravioli.
PERKS: Great for mixing up intensity levels with (usually) good music to keep you rocking.
2. TEAM SPORT OF CHOICE
The next-level answer, I believe, is that the most effective exercise combines some amount of higher intensity workout with an underlying vibe of fun. Working hard provides physiological benefits and psychological ones. There’s satisfaction and energy that comes from sweating lots, breathing fast and feeling like you’re 42 seconds away from needing to bend over a trashcan. Sometimes we forget the fun element — we’ll do it more if we enjoy it. So to that end, I’m taking a supremely unscientific approach and ranking the best workouts of all time.
DOWNSIDES: #saddlesores
PERKS: Tennis, basketball, soccer, anything. Play a game, compete and have fun.
6. SPIN CLASS
5. HOT YOGA PERKS: I’ve only done it once, but wow did I feel loose and strong afterward. DOWNSIDES: Big boy don’t bend.
4. TIRE-FLIPPING PERKS: It’s not for everyone, but there are loads of exercises you can do with a truck tire (doing some resistance exercise is key for changing your body shape and losing
DOWNSIDES: Difficult to master pre-race porta-potty strategy.
DOWNSIDES: Potential busted ankles, backs, knees and egos.
1. BOXING PERKS: This full-body workout improves your strength and endurance. Plus, the thrill of hauling off on a heavy bag only gets better when you mentally picture your foe in its place. DOWNSIDES: You’re more likely to download every song on the Rocky soundtracks.
WELLNESS360 | JANUARY/FEBRUARY 2026 19
Social Wellness in 2026: Rebuilding Your Support Network This Year BY COLE PURVIS
After years of remote work, digital overload and fractured routines, many adults are quietly realizing something is missing. It is not productivity or ambition. It’s connection. As 2026 approaches, health experts are reframing social wellness as a core pillar of longevity, not a soft lifestyle add-on. The science is clear: strong relationships, regular social contact and even brief moments of connection can meaningfully influence how long and how well we live.
Research from Harvard University’s long-running Study of Adult Development reinforces this finding. After tracking participants for more than 80 years, researchers concluded that close relationships are the strongest predictor of long-term health and happiness, more than income, IQ or career success.
Why Social Connection Matters More Than Ever
From Big Circles to Micro-Connections
Loneliness is no longer viewed as an emotional inconvenience. It is a public health issue. According to the U.S. Surgeon General, chronic loneliness increases the risk of premature death at levels comparable to smoking 15 cigarettes a day. The advisory also links social isolation to higher risks of heart disease, stroke, depression and dementia.
20 WELLNESS360 | JANUARY/FEBRUARY 2026
Yet modern life often works against connection. According to the American Psychological Association, adults report spending less time with friends than they did a decade ago, even as stress levels continue to rise. Social wellness, once assumed to happen naturally, now requires intention.
Social wellness is less about having a packed calendar and more about building consistent, meaningful touchpoints. Psychologists increasingly point to the power of microconnections. These are brief, lowpressure interactions that still create a sense of belonging. Research published in the journal Personality and Social Psychology Bulletin found that even
small exchanges, such as chatting with a barista or greeting a neighbor, improve mood and feelings of social connectedness. These interactions activate the brain’s reward systems and reduce stress hormones, even when they are fleeting. In other words, social wellness does not require weekly dinner parties. It requires presence.
Friendship as Preventive Health
Strong friendships function as a buffer against stress. According to the National Institute on Aging, people with robust social networks show lower levels of inflammation, better immune response and improved cognitive health as they age. Social engagement is also associated with slower memory decline and reduced risk of Alzheimer’s disease. Importantly, quality matters more than quantity. Studies from the University of Michigan show that emotionally supportive relationships offer greater health benefits than large but shallow social circles. One or two dependable connections can be more protective than dozens of casual acquaintances.
2026 Strategies for Intentional Socializing
As people rethink wellness routines for the year ahead, experts recommend treating social connection with the same planning as exercise or nutrition. One strategy is scheduled consistency. Behavioral scientists note that recurring plans, such as a standing monthly walk or weekly phone call, are more likely to last than spontaneous meetups. According to research from Stanford University, predictability lowers the mental effort required to maintain relationships. Another approach is community-based connection. Joining clubs, volunteer groups or skill-based classes provides builtin structure for interaction. The Corporation for National and Community Service reports that adults who volunteer regularly experience lower rates of depression and increased life satisfaction, in part due to expanded social ties. Technology can also support healthier connection when used intentionally. The Pew Research Center notes that while passive scrolling increases loneliness, direct communication such as voice messages, shared calendars or group chats strengthens relational bonds. The difference lies in interaction versus consumption.
Rebuilding After Disconnection
Many adults hesitate to reach out after periods of isolation. Mental health professionals emphasize that reconnection does not require explanation or apology. According to therapists interviewed by the American Counseling Association, most people welcome renewed contact and feel relieved when someone else makes the first move. Starting small helps. A text message. A short walk. A shared task. These actions rebuild trust and familiarity without pressure.
Social Wellness as Longevity Care
Longevity science increasingly places social health alongside sleep, nutrition and movement. According to the World Health Organization, social participation is a key determinant of healthy aging, influencing physical resilience and emotional stability well into later life. As 2026 approaches, the next evolution of wellness is not about doing more. It is about connecting better.
Final Thought
Social wellness asks a simple but powerful question: who are you regularly connected to, and how intentional is that connection? In an era of constant communication, genuine connection still requires choice. The good news is that even small choices can reshape your support network, protect your health and extend not just your lifespan, but your sense of belonging along the way.
WELLNESS360 | JANUARY/FEBRUARY 2026 21
Lavender Smudge Stick $9 | The Lavender Store Known for its beautiful floral scent, lavender is known to reduce anxiety, while promoting relaxation. Use this lavender smudge stick to cleanse your space, allowing for negative energy to leave and positive energy and balance to prosper.
Girl with a Pearl Earring Mini Puzzle $19.95 | nautiluspuzzles.com Puzzles, whether 50 or 5,000 pieces, are known to help with fine motor skills and help to prevent dementia symptoms and memory. But, they can also help with relaxation, sleep hygiene and enhance one's mood. This little nugget of fun will help clear your mind and relax the spirit.
Handcrafted Tibetan Singing Bowl $25.95 | Amazon Singing bowls have been used for years during meditation and yoga. With their vibrations and beautiful sounds, a signing bowl can promote “lower blood pressure, emotional balance and more impactful meditation practices,” according to insighttimer.com. This pint-sized bowl will bring you peace and harmony.
Mindsight Peaceful Pebble
MUSTHAVES
$22.95 | Amazon Some days it is harder to pause and reset than others. With mindful breathing, you can easily calm nerves, relax the mind and body and set the tone for a blissful day or night. This breathing guide, along with its soft colors, will help guide you through breathing techniques to welcome a season of calm and peace.
for finding balance and calmness
Stitched Notebook Set
The last month of the year is always a bit busy. From holiday shopping, parties, school plays and more cooking and eating than one can keep up with, it’s a race to the finish line and sometimes leaves us more ragged than ravishing. So, as the new year approaches, it’s the perfect opportunity to focus on cleansing out the old, welcoming in the new and finding balance.
Earthing Universal Mat
BY NICOLE IRVING
22 WELLNESS360 | JANUARY/FEBRUARY 2026
Journaling has been known to help guide emotions, increase mental clarity and reduce stress and anxiety. The best thing is, there is no right or wrong way to do it, and everyone’s journaling experience is different. From gratitude journaling to writing about events or desires and dreams, handwriting in your journal is not only therapeutic but also a creative way to release tension and stress. This set of three stitched journals are perfect to start your journaling journey!
$119 | earthing.com There is nothing better than walking barefoot through soft sand or freshly mowed grass. Connecting with the earth’s natural energy can help lower stress and improve sleep. This grounding mat mimics the earth’s natural energy stream to give you all the benefits of being grounded to nature while inside.
Himalayan Salt Lamp with Touch Dimmer Control $17.99 | Amazon Our world is electrified and filled with positive ions, which, when exposed to long term, can have negative effects on our health. “Himalayan salt lamps expel negative ions which neutralize the positive ions. This helps promote respiratory health and vitality,” according to himalauantradingco. com. So, plug in your lamp and breath in the benefits of its negative ions as it cleanses the atmosphere.
Photos courtesy of the manufacturers.
We have gathered our favorite products for calming, focusing and centering! From journaling to smudging, we have what you need to start the year off with a clean slate!
$19 | riflepaperco.com
We Are
PRESERVING THE PAST TO BUILD OUR FUTURE Dedicated To Enhancing Economic Vitality While Preserving Our FERNANDINA BEACH MAIN STREET & Culture. Historic Heritage
Hug The Power of a
How Touch Heals the Body and Mind BY ALEXANDRA BURNS
24 WELLNESS360 | JANUARY/FEBRUARY 2026
Hugging has been a symbol of intimacy and emotional bonding for at least 6,000 years, according to HealthCentral, with early humans using embraces to preserve body heat. Aside from being a warm and polite way to greet a friend or say goodbye to loved ones, hugs are far more than a simple social gesture, according to research. The typical three-second form of affection has been shown to support mental health and boost cardiovascular and immune function, acting as a natural regulator of stress and hormones.
Hugging More Often Strengthens Our Cardiovascular Health
Scientific research and studies indicate that consistent hugs can improve our cardiovascular health by reducing stress, which can be a risk factor for heart attacks, heart disease and high blood pressure. According to Yale Medicine, long-term and chronic stress can lead to elevated inflammation in the body, thereby increasing the rate of plaque buildup in one’s arteries. This in turn can create a higher risk of coronary artery disease, which can cause heart attacks, heart failure or abnormal heart rhythm. Hugs can reduce the risk of these heart health complications due to their stress-releasing power, helping to lower levels of cortisol, our body's stress hormone.
To assess the relationship between heart health and hugs, one study published in Behavioral Medicine examined the effects of hugs on two groups of romantic partners. The first group of romantic partners held hands for 10 minutes and hugged for 20 seconds, and the second group sat in complete silence during this time. The first group demonstrated a larger decrease in blood pressure levels and heart rate than the second group, according to the study.
Five Hugs a Day Can Improve Behavioral Functions and Decrease Anxiety
TJ Power, a neuroscientist and Sunday Times bestselling author, stated that in order to function properly, feel more connected and boost our emotional connections, we should receive at least five hugs a day, either from humans or pets. According to Power, our brains crave oxytocin, meaning love and connection.
Long-term stress levels can overwork our immune system. When the body releases too much cortisol, its immune cells do not function as properly, according to Adventist HealthCare, which can lead to chronic inflammation. This chronic inflammation can be seen as brain fog, fatigue, weight gain, mood swings and anxiety, as stated in Health Central.
“When our oxytocin levels are higher, we feel calmer, less anxious, more at peace and more content with our lives,” he wrote on Instagram.
Given that hugs are proven to decrease cortisol levels, they can be used as a tool to prevent inflammation, improve sleep and fight off pesky colds.
Hugging is scientifically proven to release oxytocin, the key hormone that is involved with the female and male reproductive systems, aiding in labor and delivery as well as behavioral functions like forming romantic attachment, trust recognition and sexual arousal, according to the Cleveland Clinic.
In one study conducted by the Department of Psychology at Brigham Young University, 112 students reported their hugging habits and provided saliva samples after waking to assess stress hormones. According to an article in Psychology Today, the students who reported receiving more hugs had lower stress hormones upon waking, suggesting that hugging might serve as a “biological safety signal.”
The increased oxytocin from hugging can also improve bonding between partners and reduce anxiety levels, specifically by affecting social behaviors such as relaxation and trust, as stated in an article from Harvard Health.
Hugs Can Boost our Immune System Functions
A weakened immune system is a major contributor to inflammation in our bodies, making it more challenging to fight off infections and leading to increased fatigue.
The next time you’re facing a hectic week full of deadlines or stress, consider offering your friends, family or partner a hug when you get home from work or before bed. And for those who live alone or prefer limited physical contact, try cuddling with a pet or a stuffed animal at bedtime. This simple, quick and comforting action has the power to boost your mood, relationships, brain power and sleep.
WELLNESS360 | JANUARY/FEBRUARY 2026 25
Lavender
THE
THE LAVENDER STORE
STORE
15 S 4th Street Fernandina Beach, FL 32034 904 432 7300
thelavenderstore.com
Discover A Healthier, Happier You Infrared Sauna Rooms with Light Therapy
BOOST AND BALANCE
• Detoxify • Relieve Pain • Relax and Reduce Stress
1008 Atlantic Avenue Fernandina Beach, FL 32034 (904)601-5513 boostandbalance.com Online booking available
SLOW MORNINGS The Rise of
BY COLE PURVIS
For years, productivity culture framed mornings as a race. Wake up early, check your phone, answer emails, squeeze in a workout and get ahead. But as burnout, anxiety and sleep disruption continue to climb, a quieter countertrend is taking hold. In 2026, more people are embracing “slow mornings,” calmfirst routines designed to regulate the nervous system before the demands of the day begin. Rather than rushing into stimulation, slow mornings prioritize gentle practices like breathwork, natural light exposure and somatic stretching. The goal is not optimization, but stabilization, setting the body and brain into a regulated state before stressors arrive. Why Slow Mornings Are Gaining Ground
Chronic stress is no longer seen as an occasional inconvenience but as a long-term health risk. According to the American Psychological Association, prolonged stress is linked to anxiety, depression, cardiovascular disease and weakened immune function. At the same time, research from the National Institute of Mental Health shows that constant cognitive load, including early-morning phone use, can intensify stress responses before the day even starts. Sleep researchers are also pointing to circadian disruption as a key factor. The National Institute of General Medical Sciences explains that abrupt stimulation upon waking, especially blue light from phones, can interfere with natural cortisol rhythms. Slow mornings attempt to work with biology instead of against it.
The Science Behind Calm-First Rituals
Breathwork, one of the most common slow-morning practices, has measurable effects on the nervous system. Research published in Frontiers in Psychology shows that slow, controlled breathing can activate the parasympathetic nervous system, lowering heart rate and reducing anxiety. Even a few minutes of deep nasal breathing can shift the body out of a fight-or-flight state.
WELLNESS360 | JANUARY/FEBRUARY 2026 27
Light exposure is another cornerstone. According to the National Institute of Health, exposure to natural morning light helps regulate circadian rhythms, improves mood and supports better sleep later at night. Importantly, this does not require a sunrise hike. Simply opening curtains or stepping outside for five to 10 minutes can be effective. Somatic stretching rounds out many slow-morning routines. Unlike high-intensity exercise, somatic movement focuses on gentle, intentional motion. The Cleveland Clinic notes that slow stretching can reduce muscle tension, improve proprioception and signal safety to the nervous system. For people waking with stress or stiffness, this kind of movement can feel grounding rather than demanding.
From Hustle to Intentional Pace
What separates slow mornings from traditional “self-care” is intention. These routines are not about adding more tasks, but about removing urgency. Behavioral scientists at Stanford University note that predictability and low cognitive demand early in the day can improve emotional regulation and decision-making later on.
Calm-first routines can act as a buffer, reducing baseline anxiety before the day escalates.
This shift also reflects a broader cultural reassessment of productivity. According to a 2024 Pew Research Center survey, more adults report valuing mental health and worklife boundaries over constant availability. Slow mornings align with that mindset by treating calm as a prerequisite for focus, not a reward after exhaustion.
What a Slow Morning Can Look Like
There is no single template, but most calm-first routines share a few elements: • Five minutes of breathing before checking any screens • Natural light exposure within the first 30 minutes of waking • Gentle stretching or mobility work rather than intense exercise • Minimal information intake, no news or emails until later • A simple, unrushed transition into the day Crucially, slow mornings do not require extra time. Many advocates emphasize that 10 intentional minutes can be more effective than an hour of rushed multitasking.
Who Benefits Most
Slow mornings appear especially helpful for people with anxiety, high-stress jobs or sleep issues. According to the Anxiety and Depression Association of America, morning anxiety is common and often worsened by immediate exposure to stressors. Calm-first routines can act as a buffer, reducing baseline anxiety before the day escalates.
28 WELLNESS360 | JANUARY/FEBRUARY 2026
They may also benefit those recovering from burnout. The World Health Organization recognizes burnout as an occupational phenomenon linked to chronic workplace stress. Rebuilding mornings around regulation rather than performance can support recovery.
A Cultural Reset, Not a Trend
While social media has popularized the aesthetic of slow mornings, therapists and clinicians caution against perfectionism. According to Verywell Mind, the benefit comes from consistency and gentleness, not elaborate rituals. A slow morning is not something to perform, but something to experience. As 2026 approaches, slow mornings represent a broader recalibration. In a world that rewards urgency, choosing calm is a quiet form of resistance. Breath by breath, stretch by stretch, people are discovering that how the day begins may matter more than how much gets done.
ACKERMAN BREAST CLINIC
. Feel Lighter MoveEasier LIVE ALIGNED
WHY CLIENTS LOVE IT:
• Enhances any massage • Speeds recovery • Great for active lifestyles • Natural + soothing
HEART-CENTERED HEALING MASSAGE
Heart-Centered Healing Massage www.BrookeBeasleyLMT.com • 352-431-5957
Pain Management Add-On Relieve pain with a warming gel to loosen tight muscles, followed by a cooling gel for deep, lasting relief.
Perfect for: Neck & shoulder tension Sciatica & low-back pain Overworked muscles Chronic tightness
Treat yourself or someone you love. To purchase gift certificates or scheduling an appointment online, please scan the QR code.
Brooke Beasley LMT Massage Therapist located in beautiful Fernandina Beach FL MA104230 MM46549
Nutrition Gluten-Free Cookie Dough Bark
Combine almond flour, all-natural peanut butter, maple syrup, fat-free milk, vanilla extract, chocolate chips and cinnamon to create yummy edible cookie dough. Place a sheet of parchment paper on a baking sheet and evenly spread out the dough. To make this recipe even better, melt down 1/2 cup of chocolate chips in a double boiler. Then, spread this melted chocolate on top of the dough and place in the freezer for 15 minutes. Break into pieces like bark and go to town! INGREDIENTS: 1 cup almond flour 1/2 all-natural peanut butter 1/4 cup maple syrup 2 tbsp fat-free milk 1 tsp vanilla extract 2 tbsp unsweetened chocolate chips 1 tsp cinnamon
Craving a Sweet Treat?
Here are 10 Healthier Alternatives BY REAGAN POLAND
The term “sweet treat” has taken over the internet. What was once a dessert after dinner or on special occasions has become an everyday necessity for young adults. In college you may hear “sweet treat run” or “it's sweet treat o’clock” multiple times a day. If a dessert a day doesn’t fit into your personal health goals, here are some lower-calorie recipes and store-bought snack options, because everyone deserves a little dessert after dinner!
Homemade Brownie Bites
Combine your choice of all-natural peanut butter, maple syrup (swap with sugar free for less carbs), chocolate chips and cocoa powder in a large bowl. If hoping to meet protein goals for the day, try using a chocolate protein powder of your choice. Roll into balls and place your bites in the freezer for 10 minutes and enjoy! INGREDIENTS: 1/3 cup cocoa powder 1/2 cup peanut butter 1/4 cup maple syrup 2 tbsp chocolate chips
30 WELLNESS360 | JANUARY/FEBRUARY 2026
S’mores Rice Cake
Pick up a pack of your favorite rice cakes. For lower calories, opt for the rice thin squares. To add more flavor, grab caramel or chocolate rice cakes. Once you have your rice cake, spread on marshmallow fluff. Place 1/2 cup of dark chocolate chips in a double boiler to melt. Add as much of the melted chocolate on top of the rice cake as needed to cover its surface. Place the rice cake in the freezer for 5 minutes, and then enjoy! To add more depth include 2 tbsp of all-natural peanut butter or a nut butter of your choice to your rice cake! INGREDIENTS: 1 pack of rice cakes 2 tbsp marshmallow fluff 1/2 cup unsweetened chocolate chips
Fluffy Chocolate Yogurt Bowl
Add a package of zero-calorie chocolate JELL-O pudding mix to a cup of greek yogurt. This addition makes the yogurt fluffy and flavorful. Add toppings of your choosing, such as strawberries, blueberries, raspberries, peanut butter or unsweetened chocolate chips. INGREDIENTS: 1 package JELL-O pudding mix 1 cup greek yogurt Toppings of your choice
Date Snickers
Grab your dates and split each one open, removing the pit. Grab your all-natural peanut butter or PB Fit mixture and fill the middle of each date. In a double boiler, place your unsweetened chocolate chips to melt. Once fully melted, cover each date in chocolate. Place the finished dates on a baking sheet and place in the fridge for 15 minutes. Enjoy guilt-free! INGREDIENTS: 1 pack of Medjool dates All-natural peanut butter or PB Fit. 1 cup (as much needed to cover all of your dates)
Nutrition
Store-Bought Options
Tru Fru
Tru Fru sells frozen sweet treats: a variety of chocolate covered fruits. Some options include dark chocolate and peanut butter covered bananas, white and dark chocolate covered raspberries and white and dark chocolate covered strawberries. All of these and more are available at Publix, Walmart, Target and CVS.
Yasso Greek Yogurt Ice Cream Bars
Yasso greek yogurt ice cream bars are only 100 calories per bar with 4 grams of protein. These are a healthier alternative to normal ice cream bars while still tasting like a yummy dessert. These are sold at CVS, Publix, Walmart, Sam’s Club, Target and more.
Meringue Chocolate Hummus or Cool Whip
Pair chocolate hummus or cool whip with fruit to enjoy a tasty, sweet and healthy treat. Cool Whip is only 25 calories per 2 tbsp, making it a low-calorie topping. Add unsweetened chocolate chips for even more fun!
Meringue is a super light and airy treat typically consisting of egg whites, sugar and lemon juice. One company, Krunchy Melts, offers meringue with only 10 calories per piece. This low-calorie dessert satisfies crunch and sweet treat cravings. You can find Krunchy Melts on Amazon, but other meringues can be found at Trader Joes, Publix and Walmart.
WELLNESS360 | JANUARY/FEBRUARY 2026 31
START YOUR NEW YEAR
with
THE SPICE AND TEA EXCHANGE Explore, sample and savor locally blended spices and teas.
316 Centre Street, Fernandina Beach, FL 32034
(904) 432-7897
32 WELLNESS360 | JANUARY/FEBRUARY 2026
Nutrition
Add Some Color to Your Diet with Ube BY REAGAN POLAND
Ube, commonly known as the purple yam, is a sweet, creamy root vegetable from Southeast Asia. Commonly used in desserts, ube has a unique flavor profile and color. Not only is it fun, it is valuable and packed with a multitude of health benefits you must use to your advantage! Ube contains potassium, vitamin C, calcium, iron and vitamin A. Its balanced composure includes fiber, small amounts of protein and almost no fat, according to Healthline. This makes ube the perfect addition to a balanced meal. The U.S. Department of Agriculture documented 120 calories, 27 g of carbohydrates, 36 mg of iron, 12 mg vitamin C, 100 international units of vitamin A and 4 g of fiber per 100 g serving of ube. With 0 g fat, ube is a filling yet healthy addition to one's diet. Anthocyanins give ube its rich purple color. These pigments serve as antioxidants, helping lower one's risk of chronic disease like cancer, coronary heart disease and diabetes, per Healthline. Flavonoids in purple yams can lower blood sugar, especially benefiting those with diabetes, according to Verywellhealth.com. These flavonoids can also reduce oxidative stress and insulin resistance.
Like potatoes, ube can be prepared in many ways. It can serve as a savory side dish – fried, mashed or boiled. With its unique color and nutty flavor, it is often incorporated into desserts. Ube ice cream is very popular, along with cookies, cakes and brownies. These can be baked at home or purchased from places like Trader Joes or traditional Asian grocery stores. Often hard to find in stores, raw ube can be purchased at Asian grocers, as it is a traditional Filipino vegetable. Ube is also commonly dehydrated into powder form. This can be useful when looking for a natural purple pigment when making a fun cake or chemical-free activity for a little one! Next time you want to branch out with a new recipe with additional benefits, try the purple yam or ube!
With its unique color and nutty flavor, Ube is often incorporated into desserts.
The antioxidants found in ube may also contribute to lowering blood pressure and reduce asthma risk. Diets high in antioxidants have been linked to milder symptoms, and those found in ube may provide this relief.
WELLNESS360 | JANUARY/FEBRUARY 2026 33
Finance Ergonomic Workspaces Poor posture and prolonged sitting are linked to chronic pain and mobility issues. The Occupational Safety and Health Administration notes that ergonomic improvements can significantly reduce work-related musculoskeletal disorders, among the most common and costly injuries. Investing in an adjustable chair with lumbar support, a desk that allows sitting and standing, and proper screen height can help prevent neck and lower-back problems. Harvard Health Publishing reports that posture-related pain often becomes chronic when ignored, leading to physical therapy, imaging or surgery. Preventing that cycle often starts at the desk.
Early Screenings and Baseline Testing
Preventive Spending:
What to Buy Now to Save on Health Costs Later BY COLE PURVIS
Health care costs continue to rise, but a growing number of experts argue that one of the smartest financial moves happens long before a medical bill arrives. The idea is called preventive spending: investing earlier in tools, screenings and habits that reduce the likelihood of chronic disease, injury and burnout later on. Unlike reactive health care, preventive spending focuses on lowering risk. According to the Centers for Disease Control and Prevention, chronic diseases such as heart disease, diabetes and musculoskeletal disorders account for most U.S. health care spending. Many of those conditions are strongly influenced by environment, movement, sleep and early detection. As consumers plan for the future, these are the areas experts increasingly say are worth the upfront cost.
34 WELLNESS360 | JANUARY/FEBRUARY 2026
Preventive spending also includes medical checks that catch issues early. The U.S. Preventive Services Task Force recommends age-appropriate screenings for blood pressure, cholesterol, diabetes and certain cancers, noting that early detection improves outcomes and lowers long-term costs. Some clinicians also encourage baseline testing in early adulthood. According to Mayo Clinic physicians, knowing personal baselines helps identify changes sooner, when lifestyle adjustments can still make a meaningful difference.
Sleep Tech That Supports Recovery Sleep is increasingly recognized as a pillar of long-term health. The National Institutes of Health links chronic sleep deprivation to obesity, cardiovascular disease and impaired immunity. Preventive spending in this category does not require luxury gadgets. The Sleep Foundation emphasizes that consistent schedules, a supportive mattress and a dark, cool environment matter most. Wearable sleep trackers, however, can help identify patterns before sleep debt turns into a health issue.
Strength Training Equipment Muscle mass is now viewed as a longevity marker, not just a fitness goal. According to the American College of Sports Medicine, regular strength training reduces fall risk, supports metabolism and preserves bone density. Even modest investments, such as resistance bands or adjustable dumbbells, can support lifelong strength. Research in the Journal of Gerontology links muscle preservation to lower disability risk later in life.
Debra K. Griffin, Doctor of Audiology HOUSE CALL HEARING CARE
386-200-4660 HouseCallHearingCare@outlook.com HouseCallHearingCare.com
Pet Stains and Odors are Something You Don’t Have to Live With!
Food Quality Upgrades Nutrition is another area where small changes compound. The World Health Organization reports that diets high in ultra-processed foods raise the risk of heart disease and type 2 diabetes. Preventive spending may include higher-quality ingredients, cooking tools that encourage home meals or better access to whole foods. Harvard T.H. Chan School of Public Health associates whole-food diets with lower lifetime medical costs due to reduced chronic disease risk.
• Upholstery • Mattresses • Carpet • Tile • Drapes • Area Rugs
I Specialize in Deep Cleaning to Remove Those Stains and Odors Permanently!
THE STEAM PROS
904-763-9993
Amelia Island
AMELIA ISLAND JULZ
JULZ
A Shift From Treatment to Prevention Preventive spending does not promise perfect health, but it shifts probability. Financial planners note that medical expenses remain a major threat to long-term stability. According to Fidelity, the average retired couple can expect hundreds of thousands of dollars in health care costs. Preventive spending reframes health purchases as long-term assets. A better chair, earlier screening or stronger body today may reduce pain, prescriptions and procedures tomorrow. In an era where health costs rise faster than inflation, the most future-focused spending may be the kind that keeps you healthier longer.
Metal stamping & wire wrapping
AMELIAISLANDJULZ@GMAIL.COM FERNANDINA BEACH ARTS MARKET 2ND+4TH SATURDAYS
Mind Matters
The One New Year’s Resolution That Will Transform Your Life BY DR. JENNIFER MARTIN
A New Year’s Resolution can be a powerful way to create direction and intention for the year. Juggling several resolutions becomes overwhelming, and most are abandoned by February. Focusing on just one meaningful habit gives you a better chance of creating a lasting transformation. If you choose one resolution this year, consider one that is simple, free and scientifically proven to change your life: Mindfulness Meditation.
36 WELLNESS360 | JANUARY/FEBRUARY 2026
WHAT IS MINDFULNESS MEDITATION?
Mindfulness Meditation is the practice of deliberately paying attention to what’s happening in the present moment, with curiosity and without judgment. Rather than trying to change your thoughts or feelings, you simply observe what is happening inside and around you right now. Overtime, this shifts you out of “autopilot” and helps you become more awake to everyday moments (e.g. feeling warm water against your hands as you wash dishes, noticing the textures of your meal, being fully engaged when talking to a friend).
BENEFITS OF MINDFULNESS MEDITATION
Extensive research illustrates the various ways Mindfulness Meditation can improve your mental health, physical health and relationships. • Reduces Anxiety, Depression and Stress. Mindfulness increases serotonin levels, calms an overactive nervous system and lowers cortisol (your body’s stress hormone). You’ll increase your self-esteem and feel more grounded and emotionally resilient.
Mind Matters
• Improves Emotional Regulation. Mindfulness helps you recognize your feelings and emotionally disengage from them, without getting stuck in them. You’ll be less reactive by learning to pause between a feeling and your response.
3. Choose an Anchor. An anchor keeps you connected to the present moment when your mind inevitably drifts. You can focus on the rise and fall of your breath, physical sensations in your body, sounds around you or a short mantra. You can also listen to a guided meditation – Insight Timer is a wonderful free app.
• Boosts Focus and Mental Clarity. Regular practice improves concentration, reduces distractibility and enhances memory and decision making. • Supports Healthier Relationships. When you’re more present with yourself and others, you listen better and are more compassionate, empathetic and patient in your interactions. • Enhances Overall Well-Being. Meditation has been linked to better sleep, a stronger immune system and increased contentment. It also cultivates a deeper sense of gratitude for your life.
4. Refocus When Distracted. It is normal for your mind to wander, and it will. When you notice your thoughts drifting, gently redirect your attention back to your anchor(s).
HOW TO GET STARTED 1. Set Aside 5-10 Minutes a Day. Select the same time each day when you won’t get interrupted. Consistency matters more than the duration of the meditation. 2. Be in a Comfortable Position. Sit on a chair or cushion in an upright and relaxed posture. Close your eyes or soften your gaze. Rest your hands on your legs or lap.
STATE FARM
Mindfulness meditation is a gift you can give yourself — a small daily ritual that helps you become more present, calm and grounded. If you choose just one resolution this year, make it this one.
Mind Matters The “Rolife Garden House DIY Book Nook Shelf Insert Kit” can be purchased online or from Michaels. This miniature kit took me about 5 hours to build. ®
By occupying oneself in a specific process or activity, miniature crafting can help individuals become more mindful and escape daily worries, according to an article from Robotime. This, in turn, can help lower stress and cortisol levels. According to an article from Spectrum Health & Human Services, research has shown that crafting, in general, can help individuals with PTSD, anxiety, depression, insomnia or chronic pain to reduce their symptoms. Incorporating crafting into your daily life can also improve mood, selfconfidence and stress.
Tiny Worlds, Big Impact: The Mental and Physical Perks of Miniature Crafting BY ALEXANDRA BURNS
Imagine if your home suddenly turned into a miniature house. Picture your chandelier, now made from plastic multi-colored beads and metal scraps. Or a little nook tucked between your dusty books, revealing a world filled with all things small and magical. Through miniature crafting, adding a sense of whimsy and creativity to our lives can benefit our well-being, with research and online blogs showing miniature crafting can improve our moods, mental health and focus.
WHAT IS MINIATURE CRAFTING?
Miniature crafting encompasses all things tiny and hand-made. There are no limits to what you can transform into a miniature model — a skyscraper made from cardboard and papier-mache, a fairy house crafted from a pumpkin or a tiny diorama of a coffee shop.
MINIATURE CRAFTING CAN REDUCE STRESS AND PROVIDE A MOMENT OF RESPITE
Scientific research and feedback from online communities show that building miniature objects can improve our moods and mental health, helping to reduce symptoms of anxiety and depression.
38 WELLNESS360 | JANUARY/FEBRUARY 2026
From my own experience building miniature dioramas weekly, I have found that miniature crafting has proven a distraction from recurring anxious thoughts and work-related stress. Super-gluing tiny wooden pieces and fabrics together requires intense focus, keeping your mind preoccupied with creativity and productivity rather than worries. 20-year-old Iman Hasan said she began using miniature craft kits after experiencing increased stress and anxiety when returning to college after summer break. Hasan said miniature crafting helped her calm down because she had to focus on controlling her breathing and shakiness while crafting. “I started getting less frustrated the more I did it, and my patience increased,” she said. “It helped release stress because I had to be so focused since I had to be so accurate.”
MINIATURE CRAFTING CAN IMPROVE FINE MOTOR SKILLS
According to an article from Robotime, the precise, gentle steps needed to build miniature objects require your hands and eyes to work as a team. This allows individuals to strengthen their fine motor and hand-
Mind Matters eye coordination skills, similar to learning to play an instrument. Miniature crafting, due to the repeated use of small tools and materials, can also improve how our brains function, including concentration and problem-solving skills, according to Little Worlds.
The “Borrowed Garden DIY Miniature House Kit - Hands Craft: Model Kits” can be purchased online or from Target. This miniature kit took me about five hours to build.
An article from the Mayo Clinic described how, according to a study published by the American Academy of Neurology, engaging in arts and crafts and socializing in middle to old age can help delay memory and thinking issues that lead to dementia. The study showed that “engaging the mind” can help protect neurons and encourage the growth of new ones.
Amazon also offers lower-priced options with a broader selection. Simply look up a theme you are interested in, followed by the word “miniature kit,” and you are bound to find something.
HOW DO I GET STARTED WITH MINIATURE CRAFTING?
Miniature crafting does not have to be completed alone. Inviting friends over to craft together, or working on a miniature project with your partner or children, can be both creative, social and community-building.
Craft stores like Michaels and Hobby Lobby sell do-it-yourself miniature kits, allowing you to build book nooks and miniature versions of scenarios, such as gardens, cafes and libraries.
The next time you feel overwhelmed with work or struggle to escape from obsessive worries, challenge yourself to reconnect with your inner child and start a miniature project. Not only does it allow an opportunity to wind down and focus on a more positive activity, but it will also enable you to create something that can be proudly displayed in your home.
For those interested in dipping their toes into the world of miniatures, there are various ways to begin, both for those on a budget and those willing to spend slightly more money.
STARTING POINT BEHAVIORAL
Mind Matters
The Science of a Breakup:
What Happens to Our Minds After a Breakup BY ALEXANDRA BURNS
feels a sense of confusion, as it was addicted to these hormones and the emotions you felt while “in love.” According to an article from Healing Honeys, when an MRI scanner was used to look at the brains of those suffering through “unwanted” breakups, an image of their former partner caused the same parts of their brain to light up as if a drug addict saw an image of their “drug of choice” while going cold turkey from the drug.
A BREAKUP CAN TRIGGER WITHDRAWAL-LIKE SYMPTOMS
“Should I text them?” — famous last words during a breakup. We’ve all been there: going through countless tissue boxes, unable to eat or get out of bed, wondering if we’ll ever recover or feel like ourselves again. What you might not realize is that there is actually a scientific process to experiencing and recovering from a breakup, one that is controlled by a combination of hormones, chemicals and learned behavioral patterns.
After a breakup, as you struggle to grasp the reality of the situation, you might suffer an intense craving for your former sense of routine, identity, vision of the future or attachment to your ex-partner.
So, before you pick up that phone, consider reminding yourself of the chemical changes occurring in your brain.
While in the relationship, you most likely felt a strong desire to be with your ex-lover, who might have filled you with a sense of relaxation or passion, often what is described as “love.” But, scientifically speaking, when “in love,” your brain releases dopamine, your serotonin levels increase and your body produces oxytocin, three emotions and hormones associated with feeling good and bonding, according to an article from Healthline.
LOVE AND HEARTBREAK SHARE SYMPTOMS WITH ADDICTION
According to reports from Burkett and Young, love, heartbreak and addiction share similar psychological symptoms. Love can lead to euphoria and a loss of control and time, meaning trying to move on or “forget” a former romantic partner can have symptoms similar to withdrawal from an addiction, they explained, according to an article from EBSCO.
40 WELLNESS360 | JANUARY/FEBRUARY 2026
When you are separated from your partner, the craving you feel for them can be partially attributed to a drop in these “feel-good” hormones. Your body
Given the drop in essential “feelgood” hormones and emotions after a breakup, along with the absence of someone you may have felt addicted to, breakups can trigger symptoms similar to withdrawal. According to an article from StrIVeMD Wellness and Ketamine, when withdrawing from the rush of dopamine from your partner, which would have led to increased happiness and excitement during the relationship, you might suffer depression, low motivation or a feeling of “emptiness” soon after the breakup. Similarly, the drops in oxytocin, or the “love hormone,” can lead to intense loneliness, anxiety or a craving for your partner, the article described. Disruptions in serotonin, which is essential for mood regulation and emotional well-being, can cause increased anxiety, irritability, despair and mood swings. And, of course, cortisol — the stress hormone. When going through a breakup, you are almost guaranteed to feel increased stress due to the
Mind Matters wave of intense emotions, life changes and possible fear for the future. This increased stress can lead to poor sleep, changes in appetite (increased or decreased) and fatigue or depression. Amanda Ashley, a Florida licensed mental health counselor, and the founder of Lit Session Holistic Integrative Wellness Inc., said breakups often lead to an urge to return to what’s familiar, even if you know it logically no longer serves you. “It can look like drunk texts, checking social media compulsively, fatigue, loss of appetite or difficulty concentrating,” she said. “I sometimes use humor and call it ‘crackhead behavior’ to reduce shame, but it’s important to understand this is a nervous system response, not a character flaw. The brain is recalibrating after the loss of connection.”
HOW TO EASE THE ADDICTION AND WITHDRAWAL SYMPTOMS AFTER A BREAKUP
When suffering through the withdrawal symptoms after a breakup, you might feel an overwhelming urge to reach out to your ex-partner. Yet, remind yourself that you might not be thinking clearly and should allow yourself time to be alone and process your thoughts and emotions. According to an article from Psychology Today, one call, text or image of your former partner can bring back those withdrawal symptoms and re-enter you into the cycle of addiction, shame and craving, making it harder to move on. No matter how challenging it may be, as stated in the article, Dr. Lachmann recommends learning how to power through these withdrawal symptoms, letting yourself “breathe through the
Our Family Serving Yours VA
Provider
paralyzing fear” of the relationship and your future. Studies also recommend taking a period of time to fully separate yourself from your former partner, allowing yourself to suffer through the withdrawal symptoms, yet break the addiction cycle. This could include setting a 30-day goal on your calendar, meaning you are not allowed to communicate with your ex, look at images of them or view their social media during the allotted time. “Breakups don’t break us — they disrupt our chemistry, our routines and our sense of safety,” Ashley said. “Healing happens when we stop judging the reaction and start supporting the nervous system beneath it. With patience, structure and self-trust, heartbreak becomes a powerful reset rather than a setback.”
By Your Side Senior Care, Inc. is a locally owned and operated home health care agency providing personalized home care and support services to members of our Nassau community. Our carefully selected caregivers have been chosen and trained by a healthcare team with more than 100 years of experience ensuring the highest level of care for your BY YOUR SIDE SENIOR CARE loved ones. We are here to help. We are more than caregivers — we are family.
By Your Side Senior Care
OUR SERVICES Companionship Medication Reminders Meal Preparation Errands and Shopping Personal Care and Grooming Bathing and Dressing Toileting Alzheimer’s and Dementia Care Light Housekeeping
714 Beech Street Fernandina Beach, FL 32034 904-320-7363 byyoursidefl.com #299994749
Ask the Expert Photo by Laran Phelps
Ask the
Massage Therapist BY LARAN PHELPS
Laran Phelps is a native and current resident of Fernandina Beach, Florida. She is married and has an adult daughter. She and her husband, Thomas, enjoy attending mass at St. Michael’s Catholic Church, learning about history with science and traveling. Laran was awarded “Number 1 in the 904” massage therapist in 2019 and 2020. She has been featured on the “First Coast Living” television show, as well as the “In The Game Network” show for her work as a massage therapist for the Jacksonville Orthopedic Institute in Jacksonville, Florida. She has worked with many doctors, professional athletes, orthopedic surgeons and thousands of patients in the North East Florida region. Laran also worked as a massage therapy instructor at Florida Metropolitan University in Jacksonville, where she taught anatomy, physiology, pathology and hands-on techniques to
What are the benefits of massage therapy?
Massage therapy provides a plethora of benefits that affect various systems of the body. In the central nervous system, the benefits of massage are increased serotonin, dopamine and other “feel good” endorphins, which improve mood, relaxation and sleep. In addition, massage can decrease cortisol, which is our stress hormone.
Regulation of these chemicals provides overall feelings of wellness and improved mood and sleep quality. The lymphatic system also benefits from massage by manually flushing out biological waste from the muscles, such as lactic acid and urea, which stimulate the lymphatic system and allow the body to rid itself of waste. Massage also improves circulation, reduces swelling, decreases muscle tension, increases pliability of the fascia (connective tissues), lubricates joints and improves range of motion.
Is massage therapy just for relaxation?
No, although relaxation is a very common outcome for nearly every type and style of massage. Massage therapy has many different styles and applications. Swedish massage is most used to promote relaxation. Neuromuscular therapy addresses chronic pain, releases trigger points (hyper-active and tender nodules within a muscle) and helps to correct muscle dysfunction by targeting the deepest layers of
42 WELLNESS360 | JANUARY/FEBRUARY 2026
her students. Most recently, Laran owned and operated a local massage therapy clinic, Thrive Massage Therapy, LLC, for several years. Laran retired from massage therapy after a rewarding 23-year career due to the tragic loss of her oldest daughter, Ella, in January 2025. Laran now serves as a volunteer for Donate Life Florida and is an advocate for motorcycle safety awareness.
muscle tissue. Lymphatic drainage massage addresses the lymphatic system and is done with very light pressure by massage therapists who are certified in lymphatic drainage. This is great for patients who have a sluggish lymphatic system and those who have undergone lymph node removal surgery, such as breast cancer patients or patients who have problematic post-operative swelling. Some massage techniques are best for general relaxation, and some are best for treating medical conditions.
Can I get a massage if I am already in pain?
Great question! The answer isn’t as simple as it seems. It depends on the type of pain you’re experiencing. If the pain is sharp, shooting, tingling or causing numbness, it is best to see your doctor right away, as this could be a sign of something more serious. If the pain is achy and dull, or tight and stiff, and not accompanied by numbness or tingling, massage may be a great treatment for you. Call your primary care doctor or surgeon before scheduling a massage if you’re unsure.
How often should I get a massage?
For general health and wellness, once a month for 60 or 90 minutes is ideal. If you have chronic pain, it may require several sessions scheduled close together, for a few weeks, to achieve optimal results. I’ve treated lots of chronic back pain using neuromuscular massage techniques, and it often required
Ask the Expert a 60 minute session once per week for four weeks to break the cycle of pain. After that, I recommend one to two times a month to stay ahead of the pain. This is especially true for athletes who are performing repetitive motions on a regular basis, such as pickleball, tennis, running, surfing or golfing.
Is there such a thing as too much pressure or should I take as much as I can handle? This is such an important question! You should not take as much pressure as you can handle. If the pressure is so much that you cannot breathe into it, that is too much pressure. Please let your massage therapist know. I used a number scale with my patients to help us communicate and clearly identify their individual pain tolerance threshold, as it is different for everyone. On a one-to-10 scale, an eight is the maximum amount of pressure the patient should ever feel. I call it the “Melloncamp Max” because it should “hurt so good” and not leave you feeling like you got hit by a truck the next day.
I have had a knot in my shoulder blade for a month. It comes and goes. Do you think a massage will help?
Yes, massage is a great place to start! Your massage therapist may recommend frequent, targeted massage for a few weeks in a row. Usually a 30-60 minute session will help. If that doesn’t provide consistent improvement and relief, you may have an underlying issue that needs addressing by your doctor. For example, a whiplash injury or other cervical issue is a common culprit of pain and muscle dysfunction in that area, which may require imaging or physical therapy.
What type of massage is best for stress relief vs. chronic pain?
I recommend Swedish, aromatherapy or hot stone massage for stress relief. Other modalities such as neuromuscular therapy, myofascial release or deep tissue massage are best at treating chronic pain.
Can massage therapy help with sleep issues, anxiety or headaches — and if so, how?
Massage helps with sleep issues and anxiety by increasing the production of serotonin, dopamine and other feelgood endorphins, which promote feelings of wellbeing and relaxation, while also reducing production of the stress hormone cortisol. Massages also helps to alleviate the symptoms of grief in the same way. Headaches can be effectively treated with a massage by releasing muscle tension in the neck, upper back and shoulders and jaw.
What should a client do before and after a session to get the most out of their massage? Before a massage: Refrain from the use of alcohol for at least 24 hours. Do not take pain medications at least six hours
before your massage, as they can distort your ability to accurately calculate the pressure of your massage. You will want to shower and wear comfortable clothing. My advice for the ladies is to not wash your hair before your massage. That way, if your massage therapist needs to work on your head and scalp, you won't be worried about getting oil in your hair. You can wash it afterward. Also, we do not care if you’ve shaved your legs or not. Haha! After your massage, please drink at least two 16-ounce glasses of water within the hour. This will allow your lymphatic system to fully flush out all metabolic waste. Since your liver also plays a huge part in filtering metabolic waste from your body, refrain from alcohol for the remainder of the day. Your liver is working extra hard to filter out metabolic waste after a massage. Lastly, REST. Your muscles and tissues need time to just relax. Let the massage soak in and give your muscles a break. If you go to the gym, start landscaping or do some other physically strenuous activity right after your massage, you will be very sore the next day, so just take it easy. Hydrate, avoid alcohol and rest. Do not go to the gym and start throwing weights around. Do not start cleaning out the garage. Just hydrate and relax!
What should someone expect during their first massage if they’ve never had one before?
Arrive 15 minutes early to fill out intake paperwork. Make sure to turn off or silence your cellphone. Wear clothing that is easy to take off and on. Expect to remove all jewelry. Once you’ve discussed your treatment goals with the massage therapist, they will leave the room so that you can undress to your level of comfort (meaning you will remove clothing and any undergarments, but only to the level that you are comfortable with) and get positioned on the massage table. You will want to get under the top sheet and the blanket so that your body is fully covered. The massage therapist will gently knock before entering to ensure that you are ready and on the table. Talking during a session is sometimes necessary to ensure your comfort and levels of pressure, but you can expect to fall into deep relaxation and maybe even into sleep. Remember to breathe. If at any time you feel discomfort from pressure or uncomfortable in any way, please let your massage therapist know. Additionally, if there are any areas of your body that you prefer not to be worked on, such as the glutes, scalp or feet, just let your massage therapist know so they can avoid working on those for you. After the massage has ended, your therapist will exit the room and allow you a few minutes to get reoriented and dressed. If you feel disoriented after the massage, please take your time getting off the table. The massage therapist will be outside the treatment room waiting for you to open the door once you are dressed.
WELLNESS360 | JANUARY/FEBRUARY 2026 43
Dishing with Daphne
Brunch Edition
1.
BY DAPHNE FOREHAND
BRUNCH IS ONE OF MY LOVE LANGUAGES. SOME WEEKENDS CALL FOR BISCUITS AND CINNAMON ROLLS, SOMETIMES I WANT CHICKEN AND WAFFLES AND OTHER TIMES I WANT A MIMOSA IN THE SUNSHINE. AMELIA ISLAND HAS PLENTY OF PLACES TO MAKE A MORNING FEEL SPECIAL, BUT THESE ARE THE ONES I KEEP GOING BACK TO.
2.
3.
44 WELLNESS360 | JANUARY/FEBRUARY 2026
1. T-RAYS BURGER STATION
T-Rays is as local as it gets. It still looks like the old gas station it once was, and somehow that makes it even better. Breakfast here feels like the whole town showed up at the same time and decided to stay awhile. Its bacon, egg and cheese biscuit is one of my favorite ways to start the day. The biscuit is soft and warm, the bacon is crispy and it all comes together in that classic, comforting Southern way. A side of cheesy grits never hurts either.
Daphne's Dish The cinnamon roll. Just trust me.
But the cinnamon roll is the thing you need to plan for. It is huge, warm, gooey and covered in icing. If you walk out of T-Rays without ordering one, you have missed out. LOCATED AT: 202 S. 8th St. at the corner of South 8th Street A1A and Beech St.
Meet Daphne
2. GARDEN STREET BISTRO
Garden Street Bistro feels like brunch at a friend’s house, if that friend lives in an adorable old cottage with a sunny porch and a cozy courtyard. It is calm, welcoming and the kind of place where you end up staying longer than you planned. Its classic breakfast plate has everything you want: eggs, bacon, toast, fruit and that satisfying feeling of a simple meal made well.
Daphne's Dish Bottomless mimosas, every single time.
The bottomless mimosas are what make this spot a weekend favorite. They are bright and bubbly and have a way of making the whole day feel lighter. Located at: 105 S. 3rd St.
3. LEDDY’S PORCH
Leddy’s Porch sits inside the historic Florida House Inn and brings all the Southern brunch charm. The porch, the courtyard, the atmosphere — it all works together to create a warm, relaxed place to start your morning. The chicken and waffles are everything you want them to be: crispy chicken, soft waffles, powdered sugar, berries — sweet and savory on one plate.
Daphne's Dish The Hoss. Bring your appetite.
Daphne Forehand is the founder of FloriSocial Marketing and the foodloving voice behind the Amelia Island-based Instagram food blog: @floridabites. What started as sharing her favorite meals on Instagram has grown into a career helping small businesses and restaurants shine online. When she’s not behind the camera or on her laptop, you’ll find her exploring North Florida’s food scene one bite at a time. WEBSITE florisocialmarketing.com INSTAGRAM @floridabites
But The Hoss is the real showstopper — fried chicken, bacon, egg, cheese and sausage gravy over two fluffy biscuits. It is a lot, in all the right ways, and you will not leave hungry.
4.
LOCATED AT: 22 S. 3rd St., Florida House Inn
Blueberry Bagel Sausage Egg and Cheese Sandwich
4. ALOHA BAGEL AND DELI
Aloha Bagel and Deli is bright and cheerful, and it is one of my favorite spots when I want something quick but still delicious. It has that easy, laid back feel that just fits a morning on the island. My go-to here is the blueberry bagel with sausage, egg and cheese. It sounds unusual, but the mix of sweet from the blueberry and savory sausage works so well. It is warm, filling and the kind of breakfast that just starts the day off right. LOCATED AT: 432 S. 8th St.
Daphne's Dish The blueberry bagel sausage egg and cheese sandwich. It should not make sense, but it absolutely does.
Community
Calendar JANUARY/FEBRUARY RECURRING EVENTS Fernandina Beach Market Place
North Seventh Street | 9 a.m. - 1 p.m. Join your family, neighbors and friends at the farmers market open year-round, rain or shine! fernandinabeachmarketplace.com This event happens every Saturday
Wildlight Market Place
123 Tinker Street off Wildlight Ave. 9 a.m. - 1 p.m Come rain or shine to the Wildlight Market Place. There will be local vendors who bring seasonal produce, artisan foods, fresh baked breads and pastries and other delectable treats. This event happens on the first and third Saturday of the month
Island Art Association Open Studio Island Art Association | 1 - 5 p.m. islandart.org Bring your own art project and supplies to the Art Education Center to craft together. Visit the Island Art Association’s website to learn more about weekly arts and family events! $5 fee. This event happens every Tuesday and Thursday
Artrageous Artwalk
Island Art Association | 5 - 7 p.m. islandart.org Participating galleries will remain open for your strolling pleasure. This event happens on the second Saturday of the month
46 WELLNESS360 | JANUARY/FEBRUARY 2026
Fernandina Beach Market Place Mid-Week Market Sadler Road | 9 a.m. - 1 p.m. fernandinabeachmarketplace.com This event happens every Wednesday
Fernandina Beach Arts Market
506 Centre St. | 9 a.m. - 1 p.m. FernandinaBeachArtsMarket.com Take a stroll through historic downtown while shopping for paintings, pottery, apparel and more. This event happens on the second and fourth Saturdays of the month
Ukulele Fun Group
Island Art Association | 7 - 8 p.m. islandart.org Bring your instrument and voice and join in on the fun at the Island Art Association for its free Ukulele Fun Group activity. This event happens on the first and third Tuesdays of the month
Fernandina Beach Photography Club IAA Art Education Center| 7 p.m. islandart.org Membership is free to the public! Come join our monthly meetings with a guest speaker and a monthly “Photo Challenge” (show-and-tell) of a theme decided in the previous meeting. This event happens every third Thursday of the month
Island Art Association Critique Group
Story & Song Bookstore Bistro Noon - 2 p.m. | islandart.org An open discussion and critique group led by Leigh Hawkins. All media are welcome. Artists may bring works in progress to receive the group’s support and views. Story & Song’s Bistro offers a breakfast and lunch menu. This event happens on the last Saturday of every month
3rd on 3rd Street
Amelia Island Museum of History 6 p.m. | ameliamuseum.org Join us at the museum as we host historians, authors and other experts for thought-provoking lectures on local or regional history. Snacks and beverages are available. Admission is free for museum members, and a suggested donation of $5 is recommended for non-members. This event happens every third Friday of the month JANUARY 6 THROUGH 29
Island Art Association Nouveau Art Show “Sparkle” 11 a.m. - 5 p.m. Island Art Association islandart.org Stop by the Island Art Association Gallery on your weekends or when the kids get out of school to watch the themed art show “Sparkle.” This show is on display daily, except on Tuesdays, and on the weekends during gallery hours
Community Saturday, January 17 Meet the Musician, Jason Vieaux
5 p.m. Story & Song aicmf.org Come and meet Jason Vieaux the Grammy winning musician who is one of the elite guitarists of today.
Sunday, January 18 Anne Akiko Meyers & Jason Vieaux
Thursday, January 1
NEW YEAR’S DAY
Saturday, January 3 Cannon Ball Run
5K Race 7:30 - 9 a.m. Half Marathon 7:30 - 11 a.m. runsignup.com Kick off the New Year and plan to join the Amelia Island Runners for a memorable Half Marathon/5K race.
Saturday, January 10 Figure Drawing
Island Art Association’s Art Education Center 9 - 11 a.m. islandart.org A monthly live figure drawing session. The cost to support a model is $5. Mary Quinlan leads the session.
5 p.m. Amelia River Club aicmf.org Join in a spectacular show of two Grammy winning artists for an intimate evening of violin and guitar in a breathtaking marsh-front setting.
Sunday, January 18 Sundays on Second
Island Art Association 2 p.m. | islandart.org Artist Helen Rayner will share how to create elaborate masks. All materials will be provided. Reservations are required. Sign up at the gallery in the AEC Notebook. Should registrations exceed the available spots, a lottery will be held to determine who will participate. Those chosen will be notified before the class date.
Friday, January 16Sunday, January 25 Amelia Island Restaurant Week
ameliaisland.com Enjoy cuisine from the island’s award-winning and popular dining establishments during Amelia Island Restaurant Week! During this ten-day culinary showcase, restaurants will feature special dishes or specialty cocktails. Discover additional delicious events specially designed for those with a taste for life!
Monday, January 19
MARTIN LUTHER KING JR. DAY
Saturday, January 24 Jump Start 4 January Vendor Market
12 - 5 p.m. | Atlantic Rec Center 1000dollarstartups.org Join $1,000 Start-Ups for their Jump Start for January event. Vendors, music, delicious food and a good time. All while supporting the entrepreneurial spirit of Nassau County!
Tuesday, January 27 Imani Winds
Ritz Carton, Amelia Island 7 p.m. aicmf.org The trailblazing Imani Winds brings their vibrant sounds and cultural story telling to Amelia Island.
Thursday, January 29 Sunday, February 1 3rd Annual Amelia Island Festival of Stories and Songs
Story and Song, Center for Arts & Culture storyandsongarts.org You'll find an incredible variety of styles and content, from nationally known performers who will make you laugh, cry and think, as well as local favorites who will share the rich history of our island.
Saturday, February 7 Annual Amelia Island Montessori Chili Cook-Off
Downtown Fernandina Beach 11 a.m. - 2 p.m. events.humanitix.com The Chili Cook-off brings the community together for this familyfriendly event while also benefiting Amelia Island Montessori School. The competing teams will create their best chili recipes and provide tastings over a 2-hour window in hopes of becoming this year’s chili champion. There will also be live music, an interactive kid zone, arts and crafts and more!
WELLNESS360 | JANUARY/FEBRUARY 2026 47
Community Saturday, February 21 19th Annual Gala for the Boys & Girls Clubs of Nassau County Foundation
Saturday, February 14
VALENTINE’S DAY
Ritz-Carlton, Amelia Island 6 p.m. | islandchamber.com This year's theme will be “Moonlight in Paris” and will feature a cocktail hour, an awards presentation, a gourmet three-course meal curated by the Chefs at The Ritz-Carlton, Amelia Island, raffles and exciting live entertainment by Bay Kings Band!
Friday, February 20 Sunday, February 22 The I’m Changing the Narrative Retreat
Monday, February 16
PRESIDENTS’ DAY
Thursday, February 12 David Finkle & Wu Han
7 p.m. | Amelia Planation Chapel aicmf.org The Artists Directors of Chamber Music Society of Lincoln Center bring their amazing musical talents to one of the festival’s most acoustically stunning venues.
Tuesday, February 17 Thursday, February 19 Mixed Media Muse, Syd Hap Workshop
IAA Art Education Center 9:30 a.m. - 4:30 p.m. | islandart.org Syd Hap offers a three-day dollmaking intensive, "Meet Your Muse!" If your muse, your creative inspiration, was a doll, what would it look like? This will be a mixed-media adventure, using polymer clay, fabric, fiber, paint, paper, wood, amazing embellishments and more. All materials provided. Limited to 12 participants. To register or for information, contact Syd, sydhap@aol.com
48 WELLNESS360 | JANUARY/FEBRUARY 2026
Amelia Island, Florida rachelbaribeau.com Join our voices of change at this retreat and reignite your spark through laughter, learning and life-changing conversations.
Sunday, February 22 Amernet Quartet
5 p.m. Prince of Peace Lutheran Church aicmf.org This quartet, praised for their “intelligence and immensely satisfying music” will be gracing the stage and showcasing their classical talent.
Monday, February 23 5th Annual Fashion Show Honoring Hometown Heroes Mocama Beer Company 5:30 - 8 p.m. | barnabasnassau.org The Barnabas Center 2026 Hometown Heroes Fashion Show serves as an evening of gratitude honoring Hometown Heroes who volunteer daily in our community.
Thursday, February 26 Saturday, February 28 Discover the Art of Silk Painting
IAA Art Education Center 9 a.m. - 4 p.m. | islandart.org Tracie Aiken offers a three-day immersive workshop, exploring the beauty of steam-set dyes on Habotai silk. Whether you are a seasoned painter or a curious beginner, you will be guided through every step of the process, from preparing your silk to painting, steaming and finishing your Habotai silk scarf. The workshop features Tracie's take on the Karen Sistek Magic Sizing technique and is sanctioned by Karen Sistek. All supplies, lunch and snacks provided. Register by January 15 with Tracie Aiken, artist6952@yahoo.com.
Friday, February 27 2026 Amelia Island Book Festival Gala
6 p.m. | Ritz Carlton, Amelia Island ameliaislandbookfestival.org Come and join us for an elegant evening of food, drink and discussion with literary stars. There will be a live auction and seated dinner. Cocktail attire.
Saturday, February 28 Amelia Island Book Festival 25th Anniversary Festival
10 a.m. - 4 p.m. Fernandina Beach Middle School ameliaislandbookfestival.org During this year's festival, 100 authors will have the opportunity to engage with readers to showcase and sell their books and readers will be able to engage and talk with the authors about their work and what inspires them.
ORPHEUS CHAMBER ORCHESTRA
with Marc André Hamelin, piano AMELIA ISLAND CHAMBER MUSIC FESTIVAL
Tuesday, March 3, 2026 | 7:00 PM First Baptist Church Reserve your seats now at aicmf.org or 904-261-1779 “The greatest chamber orchestra the world has ever heard.” (Town & Country Magazine)
WELLNESS360 | JANUARY/FEBRUARY 2026 49
WHERE COMFORT MEETS EXCELLENCE AMELIA'S BEST COMFORT SOLUTIONS
0% Interest for up to 60 Months on a qualifying Carrier system. 50 WELLNESS360 | JANUARY/FEBRUARY 2026
At Amelia’s Best Comfort Solutions, we proudly serve the greater Fernandina Beach communities and surrounding areas, delivering unparalleled comfort and excellence in HVAC solutions. With over 30 years of experience in heating and cooling, we have you covered.
Indoor Air Quality Specialists AMELIA'S BEST COMFORT SOLUTIONS Services Offered:
• Air Conditioning Repair • Heating System Repairs • Thermostat Repair and Replacement • Ductwork Repair and Replacement
Carrier Products Sales & Installation: • Pool Heating/Chilling Service & Installation • New AC System Installation/Replacement • Ductless Systems • Dehumidification Systems
Senior, Military and First Responders Discounts Available!
2588 S 8th St, Fernandina Beach, FL 32034
www.ameliasbestcomfort.com support@ameliasbest.com
Don’t Wait. Call Today to schedule an appointment.
(904) 395-4625
WELLNESS360 | JANUARY/FEBRUARY 2026 51
EXPERIENCE MATTERS!
Daniel Matricia, D.O. Medical Director
Dr. Matricia is a Local Expert in Helping You Feel Better Now and Into the Future: Urgent Care, Weight Loss, Hormones & Sexual Health Optimization
Balance Your Hormones with
Wellness Improvements with our AMELIA URGENT CARE PAINLESS Shockwave Device
®
Hormone Optimization! Signs of Hormone Imbalance in Men & Women: Decreased Sex Drive/Low Libido Brain Fog Lack of energy Mood and Sleep Issues
CALL 904.321.0088 FOR A CONSULT & FREE DEMO!
GAINSWave and Omniwave GAINSWave Shockwave therapy for men’s sexual issues (ED, Peyronies) –––––––
GAINSWave for Her Shockwave treatment for women’s sexual issues (stress incontinence, dyspareunia) –––––––
OmniWave Shockwave therapy for musculoskeletal pain (like plantar fasciitis)
904.321.0088 • www.AmeliaUrgentCare.com 96279 Brady Point Rd, Fernandina Beach, FL Fernandina/Yulee SR 200/A1A (Between Bridge & Lowe’s) 52 WELLNESS360 | JANUARY/FEBRUARY 2026