September/October 2026 Volume 2 • Issue 5 Wellness360Nassau.com
T H E
I S S U E
STICKER SHOCK: The New Cost of Food
DOES THE ORDER YOU EAT Really Matter?
SARDINES: The Superfood You Didn’t See Coming
FOOD vs. FATHER TIME
Feeding Nassau ONE GARDEN AT A TIME
BAPTIST HEALTH
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PUBLISHER & EDITOR-IN-CHIEF ART DIRECTOR VICE PRESIDENT OF SALES
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Irving Publications, LLC reserves the right to edit and/or reject any advertising. Irving Publications, LLC is not responsible for the validity of any claims made by its advertisers. Nothing that appears in Wellness360 Magazine may be reproduced in any way, without written permission. Opinions expressed by Wellness360 Magazine writers are their own and do not necessarily reflect the publisher’s opinion. Wellness360 Magazine will consider all never before published outside editorial submissions. Irving Publications, LLC reserves the right to edit and/or reject all outside editorial submissions and makes no guarantees regarding publication dates. The information found in Wellness360 Magazine does not constitute individualized medical advice. You must NOT rely on the information in this magazine as an alternative to medical advice from your doctor or other professional health care provider. If you have any specific questions about any medical matter you should consult your doctor or other professional health care provider. If you think you may be suffering from any medical condition you should seek immediate medical attention. You should never delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of information in this publication. Wellness 360 Magazine assumes no responsibility for any circumstances arising out of the use, misuse, interpretation or application of any information supplied within the magazine. Always consult with your doctor for appropriate examinations, treatment, testing and care recommendations. Do not rely on information on in this magazine as a tool for self-diagnosis. You exercise your own judgment when using or purchasing any product highlighted in Wellness360 Magazine. Wellness 360 Magazine assumes no responsibility for errors or omissions in this publication or other documents that are referenced by or linked to this publication.
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WELLNESS360 | SEPTEMBER/OCTOBER 2026
3
26 feature
26 Can Food Change Your Biological Age?
What if the secret to health and longevity can be found in the foods we eat and the way we live our lives?
30 Traveling the World as a Selective Eater
Traveling the world as a “selective eater” can come with some stress, additional planning and backup rations.
10 4
WELLNESS360 | SEPTEMBER/OCTOBER 2026
ON THE COVER
Welcome to our highly anticipated 2026 Food Issue! Join us as we dive into the most exciting and relevant topics shaping our culinary world today, from sustainable eating habits that can help prolong your life, to our exploration of the popular protein craze. We hope you enjoy all the insightful information, expert tips and delicious inspiration we are sharing with you. Highlighting this issue is our vibrant cover featuring sardines — a humble ingredient that has recently skyrocketed into a massive culinary sensation.
SEPTEMBER/OCTOBER 2026
in every issue HEALTH
FINANCE
8
28 Then & Now at the
Hydration Habits: The Role of Electrolytes and How to Stay Hydrated
10 Beyond Peanuts: The Most
Common (and Most Surprising) Food Allergies to Know
12 What Your Cravings Are Really Trying to Tell You
Checkout Counter: The Shocking Evolution of Your Grocery Costs
LIFESTYLE & TRAVEL 32 Sardines The Tiny, Aesthetic Superfood Taking Over
FITNESS
MIND MATTERS
14 Why People Quit Their Fitness
34 Not Just What You Eat — It’s
Routine and How to Avoid It
16 Progress Doesn't End Here: How to Push Past a Workout Plateau
STYLE & GEAR 17 The Sardine Edit
How You Eat It Instead
32
36 Feed Your Mind: How Whole
Grains Support Better Mental Health
DISHING WITH DAPHNE 38 Wellness Worth Discovering
NUTRITION 19 All About Truffles: The Luxury Ingredient
20 The Growing Popularity of Beef
Tallow: What It Is, How to Use It and Its Nutritional Benefits
22 Is Your Diet in Order? 24 Worth the Hype? What You Need to Know About the Protein AddOn Craze
12
COMMUNITY 43 Growing Food for Those in
Need: Local Gardeners Donate Their Time and Passion to Feed Our Community
45 Calendar
28 36 WELLNESS360 | SEPTEMBER/OCTOBER 2026
5
Editor's Note
Food for Thought Food. We need it. We love it. We celebrate with it, gather around it and, sometimes, seriously overthink it.
And, like so many things in wellness, there isn’t one perfect way to eat.
One minute we’re being told to pack in the protein, the next we’re wondering whether we’ve been eating the foods on our plate in the wrong order all along. Suddenly, sardines are having a moment, protein is showing up in everything imaginable, and even those of us who consider ourselves adventurous eaters may have a few foods we simply refuse to put on our plates.
My hope is that as you flip through these pages, you’ll discover something that makes you curious. Maybe you’ll rethink how much protein you really need, change the order of what you eat at dinner or become just brave enough to crack open a tin of sardines.
Welcome to our Food Issue! In this issue of Wellness360, we’re taking a closer look at not only what we eat, but how, why and when we eat it. We dive into the protein craze and explore whether we really need as much as social media would have us believe. We look at the idea that eating the foods on your plate in a certain order may make a difference. And yes, we’re talking sardines — the tiny, nutrientpacked fish that has somehow gone from humble pantry staple to trendy wellness darling.
Or maybe you’ll simply enjoy your favorite meal a little more. Either way, pull up a chair. There’s plenty to dig into. Happy reading — and happy eating!
We’re also exploring what it means to be a selective eater. Because while we often associate picky eating with kids, plenty of adults have strong food preferences, texture aversions and a very firm “no, thank you” list of their own. What I love most about food is that it’s never just about nutrition. Food is culture. It’s family. It’s comfort and nostalgia. It can be fuel for a workout, an excuse to gather with friends or the recipe that instantly transports you back to your grandmother’s kitchen.
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WELLNESS360 | SEPTEMBER/OCTOBER 2026
Nicole Irving, Publisher, EIC nbirving@irvingpublications.com
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Health
Hydration Habits:
The Role of Electrolytes and How to Stay Hydrated BY LINDSEY JOHNSON, MS, MCHES, CF-L2
Current wellness trends suggest that everyone needs an electrolyte supplementation. Products are flooding the market promising better hydration, improved performance, energy and focus. While good hydration helps with everything from exercise to brain health, water, electrolytes and certain foods can help you achieve your goals. Understanding when you need additional supplementation (and when you don’t) can help you hydrate smarter and more effectively.
What Are Electrolytes?
According to the American College of Sports Medicine (ACSM), electrolytes are minerals that carry an electrical charge and include sodium, potassium, magnesium, calcium and chloride. Electrolytes are important in many body functions including regulating blood pressure and fluid balance, contracting muscles, maintaining a normal heart rhythm and transmitting nerve signals.
Hydrating Foods and Drinks
Nutrition.gov reports that 20% of daily fluid intake actually comes from food, not just from drinking glasses of water. Fruits and vegetables are key sources that provide great hydration, along with other vitamins, minerals and fiber. Some of the best food sources for hydration are watermelon, cucumber, lettuce, strawberries, oranges, tomatoes and celery. Liquid hydration boosters include yogurt, milk, coconut water, broth and fruit-infused water. ACSM lists several foods that can help replace electrolytes after exercise, including pickles, olives, broth, jerky, cheese and crackers. These food sources can provide sufficient replenishment for most instances.
Signs of Dehydration
The National Institutes of Health (NIH) reports that approximately 60% to 70% of the human body is made of water. Water is an essential component of our body’s ecosystem, responsible for lubricating joints, regulating body temperature, transporting nutrients and removing waste. Each day we lose fluids through sweat, breathing and urination, so continual replacement of fluids is necessary. While thirst is an obvious sign of dehydration, there are many other things that happen when our body is not ingesting enough fluids. Mild dehydration can also cause headaches,
8
WELLNESS360 | SEPTEMBER/OCTOBER 2026
Technology Assistance in Your Own Home or Office exhaustion, reduced athletic performance, dry mouth and darker colored urine. In fact, the color of urine can often be a good indicator of hydration levels. Urine that is in the pale yellow to light gold range is ideal for proper hydration levels in most instances. Severe hydration can also lead to the inability to urinate, fainting, confusion and rapid heartbeat.
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Do I Need Electrolyte Supplements?
According to ACSM, not everyone requires electrolyte supplementation — many people remain adequately hydrated through a healthy diet and water consumption. Individuals who can benefit from additional supplementation include: • People who exercise for 60 to 90 minutes or more at a time • Those who exercise or spend significant time in extreme heat • Those who work outdoors • Individuals who sweat heavily • People who have an illness that causes extreme vomiting or diarrhea Electrolyte supplements can be found in powders, gels, tablets, liquids and electrolyte-infused water. Some are ready to consume while others must be mixed with water. When choosing the right supplement, consider what type of solution works best and review ingredients to look for added sugar or other ingredients. The good news is that hydration doesn’t have to be complicated. Focus on drinking sufficient amounts of water and consuming plenty of fruits and vegetables. Electrolyte supplementation should be reserved for instances when it’s appropriate, not necessarily a daily habit. Listen to what your body needs. Pay attention to your thirst and your urine and fuel your body with whole foods and plenty of water.
HEALTHY LIVING MOXIE
Health
Beyond Peanuts:
The Most Common (and Most Surprising) Food Allergies to Know BY COLE PURVIS
These foods are required by federal law to be clearly identified on packaged food labels because together they account for most food allergies. While some children outgrow allergies to milk, eggs, soy or wheat, allergies to peanuts, tree nuts, fish and shellfish are more likely to persist into adulthood, according to the American College of Allergy, Asthma & Immunology.
The Allergies You Might Not Expect Not every food allergy involves a common ingredient.
Some people experience allergic reactions to fruits such as kiwi, bananas or peaches, often because the proteins resemble those found in certain pollens. This condition, known as oral allergy syndrome, or pollen food allergy syndrome, may cause itching or swelling of the lips, mouth and throat, according to the American Academy of Allergy, Asthma & Immunology. Others develop allergies to spices like mustard or coriander, while chickpeas, gelatin and even sunflower seeds have all been documented as less common allergens.
When most people think of food allergies, peanuts, shellfish and dairy are usually the first foods that come to mind. They’re certainly among the most well-known, but they’re far from the only culprits. Today, more than 33 million Americans are living with food allergies, including about one in 13 children, according to the nonprofit Food Allergy Research & Education (FARE). While some allergies are common enough to appear on restaurant menus and food labels, others are so rare that they often catch people completely by surprise. Knowing what to watch for and recognizing the signs of an allergic reaction can make all the difference.
10 WELLNESS360 | SEPTEMBER/OCTOBER 2026
The “Big Nine” Allergens According to the U.S. Food and Drug Administration, nine foods account for the vast majority of serious allergic reactions in the United States. They include: • Milk • Peanuts • Soy • Fish • Sesame
• Eggs • Tree nuts • Wheat • Crustacean shellfish
One of the most unusual is alpha-gal syndrome, an allergy to red meat that develops after the bite of certain ticks, including the lone star tick found throughout much of the southeastern United States. According to the Centers for Disease Control and Prevention (CDC), symptoms often don’t appear until several hours after eating beef, pork or lamb, making the allergy much harder to connect to the food that caused it.
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Recognizing the Signs
Wellness 360
Food allergy symptoms can range from mild to severe, and they don’t always look the same from person to person. In fact, someone may have a relatively mild reaction one time and a much more serious one the next.
Magazine
According to the Mayo Clinic, common symptoms include:
I N A
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UNDER C THERAPY SOMATI
THE ART OF PRESENCE: UNLOCKING CREATIVITY
EAT THE RAINBOW:
HOW COLOR CAN INSPIRE HEALTHY DIETA
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NOTE: If you think you are having an allergic reaction, seek medical care immediately.
YOU AR, NEW NEW YE
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Food allergies are more diverse than many people realize. Understanding both the common and uncommon triggers, and knowing how to recognize the warning signs, can help you respond quickly if a reaction occurs and make every meal a little safer.
YOU.
Because the symptoms can sometimes overlap, the American Academy of Allergy, Asthma & Immunology recommends seeing a board-certified allergist if you suspect a food allergy. An allergist can review your medical history and determine whether testing is appropriate rather than relying on internet advice or self-diagnosis.
R. NEW
A true food allergy involves the immune system and has the potential to become life-threatening. A food intolerance, on the other hand, affects the digestive system. Lactose intolerance, for example, may cause bloating or stomach discomfort but does not trigger an immune response.
NEW YEA
Not every unpleasant reaction to food is an allergy.
azin e
Food Allergy or Food Intolerance?
360 Mag
In severe cases, a food allergy can trigger anaphylaxis, a lifethreatening reaction that can cause the throat to swell, blood pressure to drop and breathing to become difficult. Experts stress that anaphylaxis requires immediate treatment with epinephrine, if available, followed by a call to 911.
ARTS & CULTUR
Well ness
• Hives or an itchy rash • Swelling of the lips, tongue or throat • Tingling or itching in the mouth • Wheezing or difficulty breathing • Stomach cramps, nausea, vomiting or diarrhea • Dizziness, lightheadedness or fainting
March/April 2025 Volume 1 • Issue 2 Wellness360Nassau .com
y 2025 ry/Februar Issue 1 Janua e1• om Volum 0Nassau.c
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Health
What Your Cravings Are Really Trying to Tell You BY COLE PURVIS
We’ve all been there. It’s 9 p.m., dinner was only a couple of hours ago and suddenly all you can think about is a handful of chips, a chocolate bar or that pint of ice cream in the freezer. Many people joke that cravings mean your body is “asking” for a specific nutrient, but the science tells a much more interesting story.
Stress Changes the Menu If you’ve ever reached for comfort food after a difficult day, you’re not imagining it.
According to the American Psychological Association, chronic stress increases levels of cortisol, a hormone that can stimulate appetite and increase cravings for foods high in sugar, fat and salt. These foods activate the brain’s reward system, temporarily making us feel better, even if the effect doesn’t last long.
While certain nutrient deficiencies can occasionally influence appetite, most cravings are driven by a complex mix of biology, psychology and everyday habits.
That’s why stressful days often end with pizza or cookies instead of carrots and hummus.
In other words, your sweet tooth may have less to do with needing chocolate and more to do with how much sleep you got the night before.
Sleep Is a Bigger Player Than You Think A poor night’s sleep can change your appetite before breakfast even begins.
Research published by the National Institutes of Health has found that sleep deprivation disrupts hormones that regulate hunger. Levels of ghrelin, which signals hunger, tend to rise, while leptin, the hormone that helps you feel full, decreases. The result? You’re likely to feel hungrier, crave more calorie-dense foods and have a harder time resisting them throughout the day. It’s one reason people often notice stronger cravings after a restless night.
Your Brain Loves Habits Not every craving starts in your stomach.
Sometimes your brain simply expects a certain routine. Maybe you always have popcorn during movie night or something sweet after dinner. Over time, those repeated behaviors create powerful associations. According to Harvard Health Publishing, environmental cues, emotions and learned behaviors can all trigger cravings, even when you’re not physically hungry.
12 WELLNESS360 | SEPTEMBER/OCTOBER 2026
Health That’s why walking past the office break room or smelling fresh-baked cookies can suddenly make dessert sound irresistible.
Instead, researchers believe cravings are more strongly influenced by taste preferences, emotions, habits and the brain’s reward pathways than by nutritional needs.
Managing Cravings Without Ignoring Them
Cravings aren’t something to fear, and they don’t always need to be resisted. They’re information.
Do Cravings Ever Mean You’re Missing Something?
Sometimes, but probably not in the way social media suggests. While severe nutrient deficiencies can affect appetite, there’s little evidence that craving a specific food means your body is asking for a particular vitamin or mineral. Craving chocolate, for example, doesn’t necessarily mean you’re low in magnesium.
According to the Academy of Nutrition and Dietetics, eating balanced meals that include protein, fiber and healthy fats can help keep blood sugar steady and reduce cravings between meals.
Before automatically reaching for a snack, ask yourself a few simple questions: • Did I get enough sleep last night?
The occasional cookie or bowl of ice cream isn’t the problem. The goal isn’t to eliminate cravings altogether but to understand where they’re coming from. Sometimes your body really is asking for food. Other times, it’s asking for rest, stress relief or simply a break. Learning the difference may be one of the healthiest habits you can build.
• Am I actually hungry or just stressed or bored? • Have I eaten enough protein and fiber today? • Is this a habit, or is my body asking for more energy?
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Fitness
Create Good Systems
Motivation comes and goes, but having good systems in place can help you stick with the routine, even when you don’t feel like it. Schedule your workout into the calendar as a nonnegotiable appointment. Lay your clothes out the night before. Pack your gym bag in advance.
Why People Quit Their Fitness Routine and How to Avoid It BY LINDSEY JOHNSON, MS, MCHES, CF-L2
Every January, gyms fill up with people who have great intentions and motivation spurred by the new year. By the time spring rolls around, it’s often thinned back out. Why is it so hard to stick to a fitness routine, and how can you avoid it?
Most people don't quit because they're lazy. They quit because their plan wasn't designed for real life.
Get Clear on Your Routine
Falling off track is usually a result of predictable obstacles, not personal failure. When starting a new routine, get clear about what you want to accomplish. Set parameters around your goals, such as what you’re planning to do, when you’re planning to do it, how often, where this will happen and what you’re striving to achieve. Also consider who will be involved: Will you complete activity alone or with others? Be realistic about your expectations — if you haven’t exercised in a while, ease back into it. Dramatic changes don’t happen overnight — don’t expect them to. Also complete a little soul
14 WELLNESS360 | SEPTEMBER/OCTOBER 2026
searching and determine your "why." What is it that will keep you going on the days that motivation wanes?
Expect the Unexpected
Life will always throw curveballs and interrupt the best laid plans. Instead of being thrown off the path, plan for inevitable obstacles. Remember that this is a journey, not a destination. Consistency trumps perfection. If you miss a day, your progress is not lost. Many times, a missed workout or two slowly slides into a new habit of not exercising at all, but that doesn’t have to be the case.
Stay Accountable
Don’t keep your plans to yourself. Studies have found that accountability helps you stay consistent. A 2024 study published in the Management Science journal found that those who exercised with a partner visited the gym 35% more often than those who exercised independently. Don’t have a gym buddy? No problem — try personal training or a group fitness class. Our human nature doesn’t want to let someone else down, so we’re more likely to stick to our routine if we know they are counting on us. Even if it’s only sharing your schedule with a trusted friend or family member, keep the conversation going so that they will continue to ask about your progress and celebrate your consistency.
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Measure Success in Other Ways
While dropping pounds from the waistline (or adding pounds to your lifts) can be rewarding, those aren’t the only measures of success. Pay attention to and celebrate the other small wins that start popping up. You may be able to climb stairs more easily, sleep better, have more energy, experience an improved mood, feel more confident and accomplish daily activities easier. Your blood pressure, cholesterol and blood sugar may improve. All of these are wins for your health.
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Mindset Shift
The path to success starts internally. Instead of planning in uncertain terms (“I try to work out when I can”), start thinking along the lines of, "I'm someone who takes care of my health.” Be strong in your resolve to do something beneficial for your body and mind. Exercise is self-care. Missing a workout or two does not erase the work you’ve put in. Life is unpredictable, and situations will arise that may interfere with your routine. A temporary interruption does not have to derail you completely. Give yourself grace for the time you were not actively pursuing your goals, then hop back in. Celebrate the wins along the way. Embrace the notion that exercise is about consistency over time, not perfection each and every day. Build good habits and strong systems, then stick to them.
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Fitness longer produces enough stimulus to keep it developing. You may notice that your strength has stalled, endurance isn’t improving, workouts seem too easy and results aren’t happening. Not all bad workouts mean that a plateau has occurred. Many factors can weigh into some reduced performance workouts. Everything from sleep to nutrition to stress or illness can cause a temporary setback. However, if you notice a repeated pattern, it may be time to change things up so you can continue progressing.
Five Simple Ways to Break Through
Overcoming a plateau will not only help your physical strength but will also become more interesting and mentally challenging. The American College of Sports Medicine (ACSM) defines progressive overload as “the gradual increase of stress placed on the body during exercise in order to continue adaptation and improvement.” The use of progressive overload can help break through the stagnation.
Progress Doesn't End Here: How to Push Past a Workout Plateau BY LINDSEY JOHNSON, MS, MCHES, CF-L2
You’re doing it — you’re staying consistent in your workout routine week after week. The workouts are getting easier, but your progress has stalled, and discouragement and boredom creep in. Chances are you’ve hit a workout plateau, a normal part of fitness. Luckily a few simple strategies can get you back on the grind.
What Is a Workout Plateau?
According to Barbell Medicine, “A strength training plateau is a period where measurable progress in strength no longer occurs despite continued training. This may present as an inability to increase weight, complete additional repetitions or improve performance over multiple training sessions.”
Signs You May Have Stopped Progressing
Plateaus can apply to endurance and develop as an adaptation response to repeated stress. Plateaus mean your body has become more efficient and the same workout no
16 WELLNESS360 | SEPTEMBER/OCTOBER 2026
1. INCREASE THE CHALLENGE GRADUALLY If you’ve been doing the same workout for some time, try adding more weight, additional repetitions or an extra set, or increase the intensity at which you perform the movements. 2. CHANGE ONE TRAINING VARIABLE Change up something about your routine. Switch up the order of movements, add some new movements, complete tempo reps, alternate rest periods or train with different frequency. 3. PRIORITIZE RECOVERY If you’re not recovering properly, you will not experience the same level of gains. Prioritize protein and water intake alongside healthy nutrition loaded with fruits and vegetables. Sleep is also critical for proper recovery. Stress management is another key factor in being able to train hard and recover harder. Schedule rest days to allow your body time to repair muscles. 4. TRACK WORKOUTS Tracking your workouts helps quantify gains. You can see where you are getting stronger, faster or able to complete more reps. It also helps quantify when you have dips in training, which you can then often tie back to another factor that may be off that day, such as stress or sleep. 5. SET A NEW GOAL To continually progress in your training, setting goals can give you an endpoint and a feeling of success. Make the goal reasonable and regularly assess progress towards it. A workout plateau isn’t a failure; it’s a good sign that your body has risen to the challenge and adapted appropriately. When this happens, it’s a good time to reassess your goals and use progressive overload to continue to adapt to harder stressors. Small changes in training, recovery and goal setting can help you start seeing changes again.
The
Edit Sardines are having a moment this year and we are all for it! From trendy kitchen gear to adorable accessories, here are our top six favorite sardine inspired items of the season!
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Amazon WELLNESS360 | SEPTEMBER/OCTOBER 2026 17
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Nutrition
All About Truffles: The Luxury Ingredient BY ALEXANDRA BURNS
A truffle is a rare, underground fungus that grows in symbiosis with the roots of trees such as oak, hazelnut and beech, according to Healthline. There are several varieties, including black, white, summer and garlic truffles, each with different smells, flavors and prices. But every type shares the same strong, earthy taste, making them among the most sought-after and distinctive ingredients in the culinary world. Truffles are surprisingly nutrient-packed for something so small. A 100-gram serving contains 284 calories, 9.3 grams of protein and 70 grams of fiber, enough to rank it in the top 1% of all foods for fiber content, according to FoodStruct. They're also rich in selenium, manganese and potassium, plus large amounts of iron, calcium and B vitamins. Truffles are also considered a complete protein, meaning they provide all nine essential amino acids your body needs, and they're full of antioxidants like vitamin C and lycopene, according to Healthline. But one thing most people don't know about truffles is that their health benefits go beyond just nutritional value. According to Healthline, truffles may have antibacterial properties, with some studies showing that certain extracts can slow or stop the growth of bacteria such as Staphylococcus aureus. Other research suggests potential anticancer and anti-inflammatory effects, though most evidence is limited to lab studies. Because truffles give off such an intense scent, a little goes a long way. Shavings over pasta,
a spoonful in butter or olive oil or a grating over risotto can transform an entire dish. Truffles are also known to be hard to grow, which is why they're so rare and so expensive. Hunters, often working with specially trained dogs, dig them up mostly in the fall and winter months. You won't find truffles at your average grocery store, as they're typically sold by specialty markets, gourmet retailers and online suppliers. So, the next time you're looking to take a dish from good to unforgettable, consider reaching for this earthy delicacy. Whether shaved over risotto, whisked into butter or used as an infused oil, truffles are guaranteed to elevate your plate.
TRUFFLES ARE SURPRISINGLY NUTRIENT-PACKED A 100-gram serving contains 284 calories, 9.3 grams of protein and 70 grams of fiber.
Nutrition
The Growing Popularity of Beef Tallow:
What It Is, How to Use It and Its Nutritional Benefits BY ALEXANDRA BURNS
Once a commonly used cooking fat before vegetable oils took over, tallow is now showing up everywhere, from cast-iron skillets to skincare routines. Here's what it is, how to use it and what the nutrition actually looks like.
What Is Tallow?
Tallow, or beef drippings, is fat rendered from cattle, most often made by melting down and clarifying suet, the white fat found around an animal's organs, according to the nutritional and wellness site Dr. Axe. It's solid at room temperature, whiteish in color and melts into a liquid when heated. Its texture is similar to butter, though tallow is drier and waxier, with a rich, beefy flavor.
On the skincare side, a 2024 review published in the journal Cureus found that tallow's fatty acid makeup is similar to that of human skin, making it biocompatible as a moisturizer.
Once a pantry staple before vegetable oils gained popularity, tallow is now gaining traction for its cosmetic and nutritional benefits, showing up in everything from fried chicken to face moisturizer.
But the same review stated there isn't much clinical research yet on tallow-based skincare products specifically, so results may vary by skin type.
Nutrition Benefits
Because of its high smoke point, tallow holds up well to high-heat cooking like frying, searing and roasting, according to Dr. Axe. It's commonly used to fry chicken and potatoes, bake flaky pie crusts and biscuits, sear steak or season cast iron.
Tallow is almost completely fat, with one tablespoon containing about 115 calories and 13 grams of fat, according to Dr. Axe. About half of that fat is saturated, while the rest is a combination of monounsaturated and polyunsaturated fat, including oleic acid (the same heart-healthy fat found in olive oil) and conjugated linoleic acid (which is associated with reduced inflammation). Grass-fed tallow also contains small amounts of fat-soluble vitamins A, D, E and K, though not enough to rely on as a primary source. But one thing most don't know is that tallow's saturated fat content is still something to be wary of. According to MD Anderson Cancer Center, tallow is high in saturated fat, and experts generally recommend reaching for unsaturated fats like olive or avocado oil for everyday cooking instead.
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How to Use It
On the beauty side, small amounts are used as a heavy-duty moisturizer for dry skin, lips and rough patches, according to the medical journal Cureus. Tallow can be found at butcher shops, farmers markets and health food stores, or ordered online, usually priced at about $8 to $15 a jar depending on quality. So, the next time you're looking to switch up your cooking fat, try tallow. But remember, like most rich ingredients, it's best used in moderation, according to MD Anderson Cancer Center.
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Nutrition
Is Your Diet in Order? BY COLE PURVIS
When it comes to healthy eating, most of us focus on what goes on the plate. More vegetables. Lean protein. Whole grains. Less added sugar. But researchers are beginning to ask a different question: Does the order you eat those foods matter, too? Surprisingly, the answer might be yes. While food order isn't a magic solution for weight loss or overall better health, a growing body of research suggests that eating certain foods before others may help improve blood sugar control, increase fullness and support better energy levels throughout the day.
Start With the Vegetables
If you've ever been told to "eat your vegetables first," science may finally be catching up. Research published in Diabetes Care found that people with Type 2 diabetes who ate vegetables and protein before carbohydrates experienced significantly smaller spikes in blood sugar and insulin after meals compared with eating carbohydrates first. The idea is fairly straightforward. Fiber-rich vegetables slow the movement of food through the digestive system, which can reduce how quickly carbohydrates
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are broken down into glucose and absorbed into the bloodstream. Even if you don't have diabetes, avoiding dramatic blood sugar spikes may help reduce the afternoon energy crash many people experience after meals.
Protein Pulls Double Duty Protein also plays an important role.
According to research published in Nutrients, protein helps promote satiety by stimulating hormones that signal fullness while slowing gastric emptying. In other words, eating protein earlier in a meal may help you feel satisfied sooner and potentially reduce overeating. That doesn't mean racing to finish your chicken before touching anything else. Rather, building meals around vegetables and protein before digging into bread, rice or pasta may offer metabolic benefits without changing what you're eating.
Nutrition Carbohydrates Still Have a Place
1.
None of this means carbohydrates are the enemy.
2.
3.
Whole grains, fruit, beans and starchy vegetables provide fiber, vitamins and long-lasting energy. The key is understanding how they interact with the rest of the meal. According to the American Diabetes Association, pairing carbohydrates with fiber, protein and healthy fats helps slow digestion and create a steadier rise in blood sugar compared with eating refined carbohydrates by themselves. Think of it less as eliminating carbs and more as giving them some company.
What About Protein Timing?
You've probably heard athletes talk about eating protein immediately after a workout. While post-exercise protein does support muscle repair, the International Society of Sports Nutrition says total daily protein intake is generally more important than consuming it at one exact moment. Spreading protein across meals may actually support muscle maintenance better than eating most of it at dinner. For the average adult, consistency matters more than precision.
The Bottom Line
Nutrition is full of trends, but food order is one backed by growing scientific interest. Starting meals with vegetables, followed by protein and finishing with carbohydrates, may help improve blood sugar response and increase fullness, particularly for people managing diabetes or insulin resistance. Still, researchers emphasize that food order is just one piece of the puzzle. According to the Academy of Nutrition and Dietetics, overall dietary patterns, regular physical activity, adequate sleep and long-term consistency have a far greater impact on health than the sequence of bites on your plate. So, if eating your salad before your pasta feels natural, there may be more benefit than you realized. Just don't lose sight of the bigger picture. A balanced plate will always matter more than a perfectly timed forkful.
BIANCA ROSADO
Nutrition
Worth the Hype?
What You Need to Know About the Protein Add-On Craze BY ALEXANDRA BURNS
Protein bars in every gas station and grocery store. Protein-fortified pasta on the shelf. Protein powder stirred into everything from coffee to pancake batter. If it feels like protein has been added to almost every product in the grocery store, that's because it has. To find out whether all this added protein is actually good for us or simply clever marketing, I spoke with Jennifer Rose Parker, a registered and board-certified dietitian with Nourish Alive Nutrition Counseling, LLC, at Arena Counseling and Wellness.
What is the Biggest Mistake People Make With Protein?
According to Parker, the "more is better" mentality is where most people go wrong. "We all go overboard and think 'more is better' when in fact, it's not and can be quite harmful," she said.
Should You Toss Out Every "Protein-Fortified" Item at the Store? Parker's answer was blunt: pretty much all of them.
"All of them!" she said. "Eating whole foods will meet our protein needs and add more antioxidants, fiber, vitamins and minerals." That said, Parker acknowledged that whole foods aren't always convenient or accessible for everyone. For those who do reach for a bar or shake, she recommends looking for options with 10 to 20 grams of protein per serving and pointed to brands like Nature Valley and Dave's Killer Bread as offering a better balance of nutrients with fewer preservatives.
Does Your Body Absorb Protein From a Cookie the Same Way It Absorbs Protein From an Egg?
Artificial sweeteners and added fiber supplements, common in many shakes, can worsen bloating.
Not quite, Parker said, and the answer comes down to how much protein your body can actually use at once.
Her advice: order a smaller size, sip it slowly and don't feel obligated to finish it all in one sitting. Saving half for later can spare your stomach the struggle.
"In one sitting, it is estimated that our bodies only utilize about 20 to 30 grams of protein," she said. "The rest is excreted as acidic waste via the kidneys."
Can Too Much Protein Actually Backfire on Your Health or Weight Goals?
Because of this, Parker said she strongly recommends choosing an unprocessed egg over a highly processed protein cookie, even when the cookie is marketed as low in added sugar.
Why Are Protein Shakes Suddenly Causing Bloating and Gut Issues? Parker said there are a few likely culprits for why you might be buckling over in discomfort after drinking a protein shake.
"It can vary for each person, but often, the total amount of protein in a shake is too much to digest all at once, without discomfort," she said.
Absolutely, Parker said, and the research backing this up continues to grow. "The most recent studies reveal accelerated aging and increased risks for chronic health conditions due to the oxidative stress from high-protein diets," she said. Unless your diet is fully plant-based, Parker explained, excess animal protein raises the acidity of your urine and forces your kidneys to work harder, neither of which is good for your body. When it comes to weight goals, overdoing protein often means cutting back on carbohydrates, which can lead to rapid muscle loss rather than the slow, steady fat loss.
WANT TO LEARN MORE? SCAN THE QR CODE TO READ THE COMPLETE Q&A.
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CAN FOOD CHANGE YOUR
BIOLOGICAL
AGE BY LINDSEY JOHNSON, MS, MCHES, CF-L2
These days, it seems everyone is looking for the fountain of youth. Advertisements abound for pills, creams, supplements, lotions and just about any formulation you can imagine, promising youth and vitality. What if the secret to health and longevity can be found in the foods we eat and the way we live our lives?
WHAT IS BIOLOGICAL AGE?
Chronological age is the number of years since birth (how old you are). Biological age is how well your body functions and may differ from your chronological age.
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DNA methylation is a natural process that acts like tiny chemical “switches” on your DNA, helping turn genes on or off without changing the genes themselves. Scientists use these patterns to create epigenetic clocks, tools that estimate your body's biological age, which may reflect your overall health better than chronological age. Some advanced epigenetic clocks can also reflect age-related changes like cellular health and inflammation.
HOW FOOD CONTRIBUTES TO INFLAMMATION
Chronic inflammation in the body acts as a persistent stress that can cause damage to cells and accelerate the aging process. The foods we regularly consume can either exacerbate inflammation or act as an anti-inflammatory agent. Not surprisingly, the foods that most help and hurt are exactly what you’d expect of a healthy diet. Foods associated with higher inflammation include ultra-processed foods, processed meats, excess sugar and refined carbohydrates. Those foods associated with lower inflammation include whole foods such as berries, leafy greens, legumes and nuts as well as fatty fish, olive oil and whole grains.
ANTI-AGING NUTRIENT POWERHOUSES
While the aforementioned foods help control inflammatory processes, it’s helpful to think more broadly and focus on the nutrients that support healthy aging. While there is no one superfood that will turn back time, a diet rich in these nutrients can improve health. Eat a diet flourishing in omega-3 fatty acids, polyphenols, fiber, protein, antioxidants and vitamins and minerals that come from consumption of whole foods. • Omega-3 fatty acids (found in fish, seeds, walnuts) reduce chronic inflammation, support heart and brain health and help reduce cognitive decline. • Polyphenols (found in berries, tea, coffee, dark chocolate, olives) also support heart and brain function, as well as creating a healthy gut microbiome. • Fiber (found in fruits and vegetables, whole grains, nuts, seeds) helps regulate blood sugar and cholesterol and support the digestive system. • Protein (found in meats, legumes, dairy products) helps build and maintain muscle mass, which is particularly important with aging and independent living. Muscle mass is critical to maintain balance and prevent falls. • Antioxidants (found in colorful fruits and vegetables) help protect cells from damage and therefore protect against aging decline. • Fruits and vegetables provide a wide variety of vitamins and minerals that support general health. The best source of these nutrients is through natural foods over supplements.
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LIFESTYLE FACTORS MATTER
Besides consuming a healthy diet, other lifestyle factors help shape your biological age. Staying active with regular exercise will help slow the aging process. Quality sleep is crucial for restoration and regeneration as well as helping protect cognitive health. Stress management is critical for long-term health as chronic stress can cause inflammation, increased cortisol levels and sleep disruption. Avoid smoking as it damages the body in many ways — skin aging, increased inflammation, reduced blood flow and DNA damage — aging the body prematurely. Maintaining a healthy body composition will also combat age-related disease and infirmity. Having strong social connections keeps the brain engaged, improves mood and helps protect against premature aging. While scientists are still exploring how nutrition affects biological aging, we know the same eating habits that reduce inflammation, support heart and brain health and lower the risk of chronic disease also appear to support healthy aging at the cellular level. Rather than chasing the latest "anti-aging" food or supplement, focus on consistent healthy lifestyle habits. A colorful plate, regular activity, quality sleep, stress management and friendships can help your body stay healthy today and in the future.
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Finance GROCERY ITEM
JUNE 2006 (INFLATION ADJUSTED)
JUNE 2026 (PRICE TAG COST)
20-YEAR PRICE TREND
Bananas (per lb)
$0.85
$0.65
Cheaper
Strawberries
$2.99
$3.25
Slightly more expensive
$1.63
$1.95
More expensive
$2.91
$2.85
Slightly cheaper
$0.48
$0.45
Slightly cheaper
$0.85
$1.02
More expensive
$1.13
$1.25
Slightly more expensive
$2.43
$2.15
Cheaper
Carrots (per lb)
$1.03
$1.15
Slightly more expensive
Lettuce (iceberg)
$1.46
$1.55
Slightly more expensive
$1.98
$2.10
Slightly more expensive
$2.08
$2.35
More expensive
$1.78
$1.81
Steady
$2.06
$2.14
Steady
$4.99
$4.32
Cheaper
$5.15
$4.85
Slightly cheaper
$7.06
$5.95
Cheaper
$1.76
$2.04
More expensive
$4.22
$6.98
Significantly more expensive
$8.23
$11.45
Significantly more expensive
(per 12 oz) Apples (Red Delicious) (per lb) Grapes (red/white) (per lb) Watermelon (per lb) Potatoes (white) (per lb) Onions
Then & Now at the Checkout Counter: The Shocking Evolution of Your Grocery Costs BY ALEXANDRA BURNS
The shock at the checkout counter when the final price is announced — or the disbelief when seeing a price tag in the grocery aisle — can spark instant anxiety and frustration. Why is everything so expensive? When did this happen, and is it going to get worse? To help you navigate your future grocery trips, here is a breakdown of the cost of common staples 20 years ago versus today. Plus, we look at what experts predict for grocery prices down the road and why.
Price Comparison of Common Groceries: JUNE 2006 VS. JUNE 2026
To see just how far your dollar stretches today compared to two decades ago, this table tracks the shifting national average prices of everyday household groceries from June 2006 to June 2026. Since the numbers are a nationwide average, they might show slight differences from your local checkout screen due to the type of grocery store, higher shipping costs or location.
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(per lb) Tomatoes (field grown) (per lb)
(per lb) Broccoli (per lb) Green Beans (per lb) Bread (white, pan) (per lb) Eggs (grade A, large) (per dozen) Whole Milk (per gallon) Butter (salted, grade AA) (per lb) Cheddar Cheese (per lb) Chicken (fresh, whole) (per lb) Ground Beef (ground chuck) (per lb) Sirloin Steak (USDA Choice) (per lb)
Finance According to the American Association of Retired Persons (AARP), common food and pantry items like fresh fruit and vegetables, coffee, nonalcoholic drinks and bread are also expected to continue becoming more and more expensive due to tariffs, bad weather (droughts, floods, freezes, etc.) and rising transportation costs.
What Is Causing These Rising Costs?
The rising costs of certain grocery items cannot be attributed to just one cause. According to a report from the United States Department of Agriculture (USDA), factors such as overseas wars, global conflicts, high energy costs, food price inflation and viruses harming animals have led to the increase in prices for specific items.
What the Experts Predict
According to a report from the USDA, economists predict that overall food costs will rise by about 3.2% this year. But what does this mean for your wallet? • Your grocery bill is expected to rise by about 2.8% (depending on supply chains, it could be 1.4% to 4.4%). • Eating at restaurants, grabbing fast food or ordering delivery will experience an extreme increase, with restaurant prices estimated to increase by about 3.6%.
Data is based on the national average retail prices compiled by the U.S. Bureau of Labor Statistics (BLS) from urban areas across the country.
Higher transportation costs, weather disruptions and increased import tariffs are also common causes for shockingly high costs.
STATE FARM
Traveling the World as a
“Selective Eater” BY MEGAN MARTIN
breakfast items daily. Lunch will typically include pizza, burgers, salads, soups and some food items from various regions of the world. For dinner, you'll find themes each night. Some cruises in the Caribbean may offer a “Caribbean Night” with cuisine from that region. If a buffet doesn’t sound interesting to your palate, the main dining room is always a great option. The main dining room menu typically changes daily, but you will also find options that stay on the menu every day.
If there is one activity I really enjoy, it would be traveling. But as a “selective eater” (the nicer way of saying I’m picky), it can come with some stress, additional planning and backup rations when traveling the world. While preparing for our vacation to the Baltic Region of Europe, I have already started researching restaurant menus to make dining reservations. We will be starting our trip in Helsinki, Finland. When I started looking at menus, panic quickly set in. On most menus I found reindeer, venison, elk, arctic char and even bear … I can’t even imagine allowing any of those to cross my lips! “What am I going to eat while also allowing my husband the opportunity to enjoy local dishes?” was my initial thought. For most restaurants, I’m able to find something that I’m willing to try. It’s usually a salad with chicken or a cheeseburger. During our three-day stay in Helsinki, we will have dinner at a brewery one evening and a bistro another evening. I’m leaving our last day open so we can grab pizza or something else. From Helsinki, we will board our cruise, which will take us to Estonia, Sweden, Latvia, Lithuania, Poland, Germany and Denmark. For those of us who aren’t adventurous eaters, a cruise is my type of travel. While cruise ship restaurants and food choices vary between cruise lines and ships, on most ships you will find a buffet-style dining option that serves typical
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If you’re looking for something a little different, most cruise ships offer specialty dining options that may include a steakhouse, Italian, French, Japanese, Mexican or sushi. The specialty dining restaurants will have a cover charge. On my upcoming cruise, the cover charge ranges from $40 to $60 per person. This cover charge does not include alcoholic beverages, specialty drinks or soda. While I’m traveling on a cruise, I know I can find a great breakfast, return to the ship and have dinner every day. Lunch while on shore will sometimes be tricky, but most places are welcoming visitors from all over the world, so I should be able to find something! Thinking back to some destinations I have traveled to over the years, I feel like I can always find pizza, pastries or a burger no matter if I’m in Iceland, Alaska, Norway, Tanzania or France. Don’t let being a “selective eater” keep you from exploring the world and experiencing how other countries serve your favorites in their own way!
WALLACE PIERSON TRAVEL
Lifestyle & Travel
SARDINES The Tiny, Aesthetic Superfood Taking Over BY ALEXANDRA BURNS
Sardines are having a major moment. These little bug-eyed fish are all over social media — from videos of them being served raw with lemon to luxury sardine-shaped handbags and trinket dishes. They’ve bridged the gap between a lowcost pantry staple with nutritional benefits and a luxurious, beachy dining aesthetic. But where did this sudden craze come from, and what do they add to your diet?
A SUDDEN RISE IN POPULARITY Search for sardines on TikTok or Instagram, and you’ll be overwhelmed by content: tinned fish unboxings, sardine-on-toast recipes set to soothing audios and DIY tutorials for bedazzling sardine tank tops or tin-designed matchboxes. The fish itself has become the aesthetic — a visual lifestyle, fashion and wellness statement. But where did this trend come from? The rise of #SardineGirlSummer is closely tied to the broader “Euro Summer” style: think Mediterranean beaches, glowing skin, white linens, blues and effortlessly chic coastal living. As summer lifestyle and wellness trends have taken off with the rise of TikTok, the phenomenon has grown in popularity. Wearing or eating sardines is currently one of the ultimate symbols of being an “it girl.” Beyond the visuals, content creators have also quickly labeled sardines as a secret weapon for glowing skin, longevity and weight loss.
NUTRITIONAL AND COSMETIC BENEFITS Behind the social media and fashion content lies what studies show to be a nutritional powerhouse. According to the Cleveland Clinic, sardines are rich in nutrients, to the point that even their bones are beneficial to your health. One 3.75-ounce can of the tiny fish contains 191 calories, 22.6 grams of protein, 10.6 grams of fat, vitamins D and B12, phosphorus and selenium, as stated by the U.S. Department of Agriculture (USDA). This makes sardines the perfect cheap, convenient and lowmercury fish option that effortlessly supports overall health and weight management.
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Lifestyle & Travel
WAYS TO EAT SARDINES I know what some of you are thinking: that doesn’t look very appealing. Plenty of people in the media felt the exact same way, until they tried it. Today, the internet is split down the middle between diehard lovers, absolute haters and those who are still too hesitant to open a tin of sardines.
Here are the most common ways people are serving and eating sardines today: • Raw with flaky salt and lemon juice (the juice helps counteract the “fishy” taste, and is often recommended) • On top of a piece of toast with butter, diced garlic, onions, ricotta cheese, tomatoes and various spreads or spices of your choice • Mixed with hard-boiled eggs and used as a dip or spread • Cooked inside an air fryer or inside the oven and topped with paprika, garlic powder, salt, Italian seasoning, chili powder and Old Bay seasoning (or your choice of spices)
DID YOU KNOW?
Health Benefits of
SARDINES According to the Cleveland Clinic
MUSCLE GROWTH, BONE STRENGTH AND TISSUE REPAIR Given how small sardines are, they offer a significant amount of protein. This macronutrient is key for tissue repair and growing and sustaining muscles. Sardines are considered a lean protein because of their low amount of calories and saturated fats. Their high levels of calcium, phosphorus and vitamin D, located in their bones, also offer essential nutrients for improving bone strength.
• There are 21 distinct species of sardines, according to the World Health Organization (WHO).
––––––––––
• Sardines were named after the Italian island of Sardinia, where they are heavily populated.
CARDIOVASCULAR HEALTH
• Sardines can grow up to 10 to 12 inches long, with adult ones usually measuring about 6 to 9 inches. • The reason sardines contain such low levels of mercury is that they feed at the bottom of the food chain, mainly on tiny microplankton.
Among fish, sardines are the best source of omega-3 fatty acids, which are a healthy fat your body requires. These acids and beneficial to heart health by lowering inflammation in blood vessel walls. ––––––––––
BRAIN HEALTH Omega-3 fatty acids are also linked to lowering the risk of cognitive decline, dementia and Alzheimer’s disease, making sardines a great addition to your diet. Sardines can also possibly improve mental health due to their B12, a nutrient that is linked to balancing moodmanaging chemicals, helping to prevent depression. ––––––––––
SKIN HEALTH The vitamin B12 in sardines helps repair the skin barrier and promotes a glowing, healthy complexion by reducing inflammation and boosting collagen production.
WELLNESS360 | SEPTEMBER/OCTOBER 2026 33
Mind Matters
Not Just What You Eat —
It’s How You Eat It Instead BY DR. JENNIFER MARTIN
In a culture filled with nutrition advice, food trends and diet rules, it’s easy to lose touch with one of our greatest sources of wisdom, our own bodies. As children, we were naturally intuitive eaters. We cried when hungry, stopped eating when we were satisfied and trusted our body’s internal cues without overthinking them. INTUITIVE EATING is an evidence-based framework that helps
you create a healthy relationship with food and your body. It teaches you to reconnect to your body’s internal cues of satisfaction, hunger and fullness – without relying on diets or rigid food rules. If you have a history of dieting, you may find it difficult to recognize when you’re truly hungry because you’ve learned to ignore those signals. Overtime, delaying or restricting food can leave your body overly hungry, increasing the likelihood of overeating or binge eating later. Similarly, intuitive eating also encourages you to notice when you feel satisfied, giving yourself permission to stop eating, even if there’s food still left on your plate. One way to practice intuitive eating is by engaging in mindful eating. MINDFUL EATING encourages you to be present in the moment by slowing down and using all of your senses to experience and enjoy the food you are eating. Use this guide during your next meal: 1. Sit down, take a few breaths, remove distractions and give your full attention to your meal. 2. Rate your level of hunger (0-10). 3. Examine your food, noticing colors, shapes, textures and sizes. 4. Thank the people and effort that went into preparing your food. 5. Smell your food and notice the aromas. 6. Taste your food, slowly chewing, noticing flavors and textures.
physiological cues, making it easier to nourish yourself based on what your body needs, rather than on a habit, emotion or food trend. While diets will come and go, being attuned to your body and its messages will be a guide to you your entire life. With intuitive eating, you’ll learn to recognize which foods help your body feel nourished, energized and strong. You will also notice yourself experiencing more satisfaction and enjoyment in food, rebuilding trust in your body, one meal at a time. More information is found in the book “Intuitive Eating," written by registered dieticians, Evelyn Tribole and Elyshe Resch.
7. Consider eating with your non-dominant hand or putting your utensil down between bites to slow down and savor the experience. 8. Enjoy each moment with your full attention and each taste as if it were your first. Notice when your mind wants to rush or is eating without tasting. 9. Rate your level of fullness (0-10). Observe how your fullness changes during the meal and when your body is comfortably satisfied. Be curious about what you observed from this experience. With time, you will become more attuned to your body’s
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Dr. Martin is a licensed clinical psychologist and founder of Sage Wellness.
WILLOW BEAUTY
WILLOW BEAUTY
Mind Matters
Feed Your Mind:
How Whole Grains Support Better Mental Health BY COLE PURVIS
That steadier supply of energy may help support concentration, mood and overall cognitive function.
BUILDING BLOCKS FOR BRAIN CHEMISTRY
Whole grains also deliver nutrients that play important roles in brain health. According to the National Institutes of Health, many whole grains contain B vitamins, including folate, vitamin B6 and thiamin. These nutrients help the body produce neurotransmitters such as serotonin and dopamine, the chemical messengers involved in regulating mood, motivation and emotional well-being. That doesn’t mean eating oatmeal will instantly boost serotonin levels. Neurotransmitter production depends on many factors, including overall diet and health. But consistently eating nutrient-rich foods gives the body the raw materials it needs to function properly.
THE GUT-BRAIN CONNECTION When we think about eating for better health, the conversation usually centers around the heart, waistline or blood pressure. But what if your next meal could benefit your brain, too? Researchers are continuing to uncover the connection between nutrition and mental health, and one group of foods consistently stands out: whole grains. While no single food can prevent anxiety or depression, a growing body of evidence suggests that diets rich in whole grains may help support a healthier mood by keeping blood sugar steady, nourishing the gut and providing nutrients the brain needs to produce key neurotransmitters.
YOUR BRAIN RUNS ON GLUCOSE
The brain accounts for only about 2% of the body’s weight, yet it uses roughly 20% of its energy. Its preferred fuel is glucose, according to the Harvard T.H. Chan School of Public Health. The catch is that the brain functions best when that fuel arrives at a steady pace. Refined carbohydrates, such as white bread, pastries and sugary cereals, are digested quickly, often causing blood sugar to spike and then fall just as rapidly. Those swings can leave people feeling tired, irritable or mentally foggy. Whole grains like oats, quinoa, brown rice and whole-wheat bread contain fiber that slows digestion, helping provide a more gradual release of glucose throughout the day.
36 WELLNESS360 | SEPTEMBER/OCTOBER 2026
Scientists are also learning more about the relationship between the digestive system and the brain. The gut is home to trillions of bacteria that help digest food and produce compounds that communicate with the nervous system. According to the Academy of Nutrition and Dietetics, fiber-rich foods, including whole grains, help nourish beneficial gut bacteria, supporting a healthier gut microbiome. Researchers continue to investigate how the microbiome influences mood, but growing evidence suggests that a healthier gut may be associated with better mental well-being.
THINK PATTERNS, NOT PERFECTION No food works in isolation, and whole grains aren’t a cure for mental health conditions.
The American Psychiatric Association emphasizes that nutrition is one
Mind Matters piece of a much larger picture that includes sleep, physical activity, stress management, social connection and, when appropriate, professional mental health care. Still, replacing refined grains with whole grains is one small change that may offer benefits beyond heart health. Try swapping white rice for brown rice, choosing oatmeal instead of sugary cereal or reaching for whole-grain bread when making a sandwich. Those simple choices can help stabilize blood sugar while delivering nutrients your brain relies on every day. Mental health isn’t built by a single meal. It’s shaped by the habits we practice over time. And sometimes, supporting your mind starts with something as simple as what’s on your plate.
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Replacing refined grains with whole grains is one small change that may offer benefits beyond heart health.
Dishing with Daphne
Plantd Juicery Vitamin Sea Smoothie Bowl & Strawberry Dream Smoothie
Wellness Worth Discovering BY DAPHNE FOREHAND
Summer on Amelia Island calls for food that can keep up with the heat, and lately I've been finding myself ordering more smoothie bowls than anything else.
Cold, refreshing and piled high with fresh fruit, they've become my favorite way to start a summer morning. Here are two local spots I've been loving.
PLANTD JUICERY
Located at: 5381 S. Fletcher Ave., Fernandina Beach Plantd Juicery is one of the newest additions to Amelia Island's food scene, and judging by the line wrapped around the little walk-up window on opening day, the community couldn't wait to welcome them. Owned by a local mother-daughter team, Plantd serves smoothies, fresh juices and colorful smoothie bowls made without ice or fillers, letting the fruit do the heavy lifting. I tried the Cumberland Sky smoothie bowl. It starts with a creamy coconut-based blend and is topped with fresh fruit, crunchy granola, toasted coconut, chia seeds and a drizzle of honey. Every bite had a different mix of flavors and textures. The fruit kept it bright and refreshing, while the coconut gave it an unmistakably tropical feel, made for a hot Amelia Island morning.
It was satisfying without feeling heavy, and before I knew it, I'd scraped the bowl clean.
Plantd Juicery Cucumber Sky
The location makes it even easier to linger. Plantd shares the property with Vivace of Amelia Island Boutique and the Market at Vivace Farm Stand, so breakfast can quickly turn into a browse of the boutique, picking up fresh produce or wandering through the nursery.
Daphne's Dish
Order the Cumberland Sky. It's creamy, refreshing and packed with tropical flavors that feel right at home on Amelia Island.
GOJUICE
Located at: 2022 1st Ave., Unit B, Fernandina Beach GoJuice has been serving Amelia Island for years and has become a favorite stop for fresh smoothies, juices, coffee and açaí bowls. While there are plenty of great options on the menu, I almost always order the PB Açaí Bowl. It starts with a thick, refreshing açaí base before being layered with fresh strawberries, blueberries, banana, granola, coconut flakes, honey and the real reason I keep coming back: their homemade peanut butter. Rich, creamy and generously spread across the top, it melts into every bite and turns an already great bowl into something I genuinely crave. Thankfully, surviving an Amelia Island summer is a little easier when a really good smoothie bowl is never too far away.
If I'm looking for something to drink alongside it, I'll usually order the Banana Coffee. It's smooth, refreshing and just different enough from a regular iced coffee to make it one of my favorite menu items.
Plantd Juicery Classic Acaí Bowl
GoJuice's location fits the island lifestyle perfectly. Connected to Amelia Surf Co. and just around the corner from the beach, it's the kind of place that's easy to work into a summer morning.
Daphne's Dish
Order the PB Açaí Bowl. It's the homemade peanut butter that keeps me coming back.
Meet Daphne
Daphne Forehand is the founder of FloriSocial Marketing and the food-loving voice behind the Amelia Island-based Instagram food blog: @daphetite. 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.
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GoJuice PB Acaí Bowl
WEBSITE florisocialmarketing.com INSTAGRAM AND FACEBOOK @daphetite
THE FOUNDATION OF COMMUNITY HOSPICE & PALLIATIVE CARE
Ask the Expert
Your Sight Questions Answered by Dr. Bradley Dr. Tonia Bradley is a graduate of the University of Missouri–St. Louis College of Optometry. She serves as a consultant for Johnson & Johnson Vision and is a Vision Service Plan (VSP) Ambassador. After successfully co-owning and later selling a private practice in Kentucky, Dr. Bradley relocated to Nassau County, where she practiced at Eye Envy Optical for six years before fulfilling her dream of opening See Easy EyeCare on Amelia Island. Known for her compassionate approach and attention to detail, Dr. Bradley specializes in dry eye disease management, complex contact lens fittings, and challenging refractive cases. She has a particular passion for helping patients achieve their best possible vision through personalized care, advanced technology, and an emphasis on nutritional eye health.
Many people think dry eye is just an occasional annoyance. What exactly is dry eye disease, and how can someone tell if they have it? Dry eye disease is much more than simply having eyes that feel dry. It's a chronic condition that occurs when your eyes either don't produce enough tears or the tears they produce aren't healthy enough to keep the surface of the eye properly lubricated. Floridians also deal with extreme heat, which can cause evaporative dry eye.
Many people are surprised to learn that dry eye doesn't always feel "dry." Symptoms can include burning, gritty, stinging, redness, blurry vision that comes and goes, excessive tearing, light sensitivity, or the feeling that something is stuck in the eye. If these symptoms occur regularly or interfere with daily activities like reading, driving, or using a computer, it's time for a dry eye evaluation.
What are some of the most common causes of dry eye, and are certain people more at risk than others?
Dry eye is incredibly common, and there's rarely just one cause. We never want to hear it, but aging naturally decreases tear production in everyone. Women face many challenges with hormone changes, and these hormone changes cause decreased tear production as well. Certain medications, autoimmune diseases, contact lens wear, previous eye surgery, and environmental factors like air conditioning or ceiling fan use can also contribute. One of the biggest contributors we see today is meibomian gland dysfunction, where the oil glands in the eyelids become clogged. These oils are essential because they keep tears from evaporating too quickly. Even young, healthy adults can develop dry eye, especially if they spend long hours on digital devices.
Many of us spend hours looking at computers, tablets, and phones every day. How does screen time affect the ocular surface, and what can we do to reduce eye strain and dryness? When we're focused on a screen, our blink rate can decrease by nearly 50 percent. We also tend to blink incompletely, meaning the eyelids don't fully spread the protective tear film across the eye. Over time, this allows tears to evaporate more quickly and leads to irritation and fluctuating vision.
Simple habits can make a big difference. I recommend following the 20-20-20 rule: every 20 minutes, look at something at least 20 feet away for 20 seconds. Consciously blinking completely, positioning screens slightly below eye level to achieve a full blink, and taking regular breaks can also help maintain a healthier tear film.
Nutrition plays an important role in overall wellness. Which foods and nutrients are especially beneficial for maintaining healthy eyes and supporting tear production? A healthy diet supports healthy eyes just like it supports the rest of the body. Omega-3 fatty acids found in salmon, sardines, flaxseed, and walnuts may help improve the quality of the oily layer of the tear film. Supplementing your Omega intake is helpful when using a high-quality Omega that contains EPA and DHA (two main types of omega-3 fatty acids). New studies are showing that gut health is another contributing factor to the health of the ocular surface. If your gut is inflamed, your eye likely is as well. Staying well hydrated is equally important. While nutrition alone won't cure dry eye disease, it is one of the most important parts of a comprehensive treatment plan.
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Photo by See Easy Eyecare
From Dry Eyes to Daily Care:
Ask the Expert There's growing interest in ‘clean beauty' products. Can the makeup and skincare products we use around our eyes contribute to dry eye symptoms?
Yes, they absolutely can. The eyelid margins, commonly referred to as the waterline, contain tiny oil glands that are essential for keeping tears from evaporating. Certain cosmetics, heavy creams, waterproof makeup, and products applied too close to the lash line can block these glands and contribute to dry eye symptoms. Applying makeup such as eyeliner to the waterline covers these tiny oil glands and reduces the amount of oil reaching the eye. Even products labeled "natural" or "clean" aren't automatically eye-friendly. It's important to choose products that have been tested and proven to be clean. Just because it's being sold doesn’t mean it doesn’t have harsh chemicals. Some apps can scan barcodes, give you details, and rate the product. Yuka and Think Dirty are two of my favorite apps to use. If someone already struggles with dry eye, choosing gentle, fragrance - and alcohol - free products designed for sensitive skin is usually the safest approach. My go - to product is micellar water to cleanse the entire face and Zocular Foam for the eye area.
What daily habits can people adopt to improve ocular surface health and prevent dry eye before symptoms become severe?
The best approach is prevention. Staying hydrated, blinking fully throughout the day, taking breaks from digital devices, wearing sunglasses outdoors to reduce wind exposure, getting adequate sleep without using a ceiling fan, and maintaining good eyelid hygiene all help protect the tear film. Yes, I said turn off the ceiling fan! Even though the eyes are closed, they are not airtight and will dry throughout the night. If you must have the fan, add a sleep mask.
Photo by See Easy Eyecare
Many people rely on over-the-counter eye drops. Are all artificial tears created equal, and when is it time to see an eye care professional instead of self-treating? Not all artificial tears and lubricants are the same. Different formulations target different types of dry eye, so choosing the right drop depends on the underlying cause. Some drops focus on adding moisture, while others help stabilize the tear film or protect the eye's surface. I love a good bargain, but this is one time that the better product tends to cost more. Choose preservative-free 100% of the time, as preservatives are a drying agent and defeat the purpose. Using a lubricant is like using moisturizer — everyone needs something different and prefers something different.
Can dry eye affect more than just comfort? What long-term impact can untreated dry eye have on vision and quality of life? Definitely, untreated dry eye can damage the surface of the eye, leading to chronic inflammation, fluctuating vision, increased risk of eye infections, and even scarring in severe cases. It can also affect the accuracy of vision measurements for glasses, contact lenses, and even cataract surgery. Beyond vision, dry eye can significantly reduce quality of life. Many patients find it difficult to read, drive at night, work on a computer, or simply enjoy time outdoors because of ongoing discomfort. These kinds of problems can lead to anxiety, stress, and even depression.
If readers could make just one change today to improve the health of their eyes, what would you recommend and why?
I'd encourage people to think about eye care the same way they think about dental care: don't wait until something hurts. Most eye conditions, including dry eye disease, are much easier to manage when they're identified early. Don’t assume what you are dealing with is normal; get a full dry eye evaluation and seek treatment options. A comprehensive eye examination doesn't just evaluate your vision. It allows me to assess the health of your tear film, eyelids, and ocular surface before symptoms become severe. Healthy vision begins with healthy eyes, and prevention is always better than treatment.
If you're using artificial tears several times a day without lasting relief, your vision becomes blurry, or your symptoms persist for more than a few weeks, it's time to schedule an eye examination. Dry eye is a medical condition, and treating the root cause is often much more effective than simply masking the symptoms. PAID ADVERTISEMENT
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Community
Growing Food for Those in Need:
Local Gardeners Donate Their Time and Passion to Feed Our Community BY DAN GROTH, HEAD GARDENER
money, reduce their carbon footprint and try to live organically. And they want to help their food-insecure neighbors. That’s a big part of what’s happening at the Airport Gardens. Most of the gardeners donate a substantial portion of their harvests to local charities and food banks in Nassau County. In 2025, the ACG donated over 2,000 pounds of fresh, clean, organic produce, and in just the first six months of 2026, over 1,500 pounds. “That’s a lot of lettuce, greens, squash and beans,” says Jef Bohn, one of the community gardeners. “It works out to about 40 to 50 pounds per week. We are proud to provide free, fresh produce to our local community.” In contrast to grocery stores and restaurants, who might donate their out-of-date (and out-of-state) produce rather than throw it away, the community gardeners pick their veggies specifically to donate the same day. The veggies usually travel less than 10 miles.
“I’ll be a ring-tailed rutabaga … or a crazy kohlrabi … or a silly Seminole squash.” These are typical comments that gardeners laughingly share with each other as they work their “plots” at the Airport Community Gardens on Amelia Island. And it’s not just one or two. There are nearly 70 gardeners who lovingly nurture their tomatoes, potatoes, peas and carrots, working together to feed their families and the wider community. It’s a collection of folks who love to be outdoors and who enjoy growing, eating and donating clean, organic, inexpensive, locally-grown veggies. We have a lot of fun, and we’re constantly learning new ways to grow our own food. The Community Garden consists of 35 individual gardens, each ranging in size from 150 to 1500 square feet. Every
garden has irrigation available, and the gardeners share common expenses such as land rent, fencing, tools, seed potatoes, compost and so on. There are picnic tables, chairs, umbrellas and “lounge areas” sprinkled throughout the 1.5-acre site. The cost to belong is nominal; less than $2 per week plus individual water usage. The concept of a community garden grew out of the so-called “victory gardens” of World War II and the years that followed. At that time, it’s estimated that nearly 14 million Americans were growing their own food, in part due to rationing and in part as a patriotic effort to reduce consumption so the troops could have fresh food. That concept is enjoying a resurgence today, but for different reasons. People now want to save
“We don’t give it away because we grow too much,” we often say. “We grow too much just so we can give it away.” And it’s making a difference. “We are grateful for your generosity,” says Tania Yount, development director for Barnabas Center. “These gifts are providing help and hope for many in great need! Thank you for caring so deeply about others.” The Community Gardens have nearly doubled the number of individual plots in the last three years, but the demand continues to grow. There is a waiting list, but the gardeners hope that donors will recognize the tremendous good they are doing and help underwrite the costs of expanding and extending the ACG programs.
For more information, contact Dan Groth at gardengroupfb@gmail.com.
WELLNESS360 | SEPTEMBER/OCTOBER 2026 43
Community
Music Is for Everyone: INSIDE THE AMELIA ISLAND CHAMBER MUSIC FESTIVAL’S EDUCATIONAL MISSION We recently sat down with Robyn Lamp, Executive Director of the Amelia Island Chamber Music Festival, to talk about a side of the Festival that many people don’t know exists. Most people in our community know the Festival from your concerts. What don’t they know? They don’t know how much we do beyond our main, ticketed concerts. Yes, we bring world-class artists to Amelia Island (people like Yo-Yo Ma, Itzhak Perlman, and Joshua Bell have performed here) but in our 25th Anniversary Season alone, we presented more than twenty free educational and community events alongside our eleven ticketed concerts. A lot of that work happens quietly, in schools, libraries, universities, and bookstores, and people who aren’t already part of our audience may never hear about it. Can you give us some examples? That same season, we brought musical opportunities to hundreds of students, from ten-year-olds performing their first public concerts on our stage to doctoral students at some of the country’s top conservatories. We partnered with the University of North Florida and Jacksonville Symphony Youth Orchestras to offer free masterclasses taught by visiting Festival artists, open to students and the public alike. We took over a children’s storytime at Story and Song, where kids got to conduct a live string quartet with batons they made and decorated themselves. We presented free concerts in public schools all over the county, giving children the opportunity to experience classical music. We even welcomed 51 different local musicians to our stage for our Marasco Young Artist concert. These opportunities are the heart of this organization. Why does that matter to you? Because music matters to me personally, not just professionally. I’m an opera singer, and I found my way into music through a school program and my church youth choir. Without those, I don’t think I’d have found this as my life’s work. So when I watch a ten-year-old play their first note on our stage, or a kid at Story and Song get handed a baton to conduct a string quartet, I know what that moment can become. I know, because it happened to me. Making sure every child in this county gets that chance is one of the reasons I show up every day.
The Amelia Island Chamber Music Festival presents world-class music and free community programming on Amelia Island. Learn more at aicmf.org.
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Community
Calendar
Pogo’s Market
1408 Lewis St. | 9 a.m. - 1 p.m. Enjoy local growers, artists, makers and small businesses in one space. instagram.com This event happens every Saturday.
Second Saturday 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.
Island Art Association Open Studio
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 the first and third Saturday of the month.
Ukulele Fun Group
Island Art Association | 7 - 8:30 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 Arts Market
508 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.
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 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 with a suggested donation of $5 for non-members. This event happens every third Friday of the month.
Watercolor Classes with Sandra Baker-Hinton
Island Art Association | 12:30 - 3:30 p.m. islandart.org Sandra offers Watercolor Mondays for all skill levels. 10 students per day. Explore watercolor techniques with a different project each day. Contact Sandra (904) 557-1195 to register and pay. This event happens on the first and third Tuesdays of the month.
Island Art Association | 1 - 5 p.m. islandart.org All mediums welcome. No registration required; just show up and enjoy working beside other artists. $5 fee. This event happens every Tuesday and Thursday.
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.
Acoustic Guitar Music Jam
Story & Song Courtyard | Noon - 2 p.m. storyandsongarts.org/event Join other guitar players in an acoustic guitar jam. If you’re a beginner or an experienced musician, bring your acoustic guitar and some songs that you want to play, and join other guitar players in a relaxed setting on the patio courtyard. This event happens on the first Sunday of every month.
Group Run — Game Changers Running Company
1881 S. 14th St., Suite 5 | 6 p.m. gamechangersrunningcompany.com All paces are welcome at this free group run every Tuesday. This event happens every Tuesday.
WELLNESS360 | SEPTEMBER/OCTOBER 2026 45
Community Tuesday, September 1 – Wednesday, September 30 Amelia Island Dining Month, Savor & Stay
ameliaisland.com September is Amelia Island Dining Month! Come and discover the Northeast Florida culinary gem where each course is a masterclass in flavor, presentation and place. Exclusive chefdriven menus from 23 restaurants turn every meal into an artful experience crafted by the island’s hottest chefs. Savor and stay on this delicious, seaside paradise and partake in a feast for all your senses.
Thursday, September 10 – Sunday, September 13 Amelia Island Dance Festival
Sunday, September 13 Endless Summer Watermelon Ride
Friday, September 11
Sunday, September 13
Amelia Island Community Theatre ameliaislanddancefestival.org Enjoy a world of dance on one stage. The Amelia Island Dance Festival features workshops, an outdoor festival, performances and community events. Visit the website for tickets, schedules and more festival information.
6 a.m. - Noon Atlantic Recreational Center eswr.raceroster.com The North Florida Bicycle Club (NFBC) and Major Taylor Cycling Club of North Florida brings an event designed for all road cyclists. Pre-ride snacks, rest stops with food and drinks, marked routes, maps, post-ride lunch and more will be provided. The event supports the NFBC Pedaling for Safety Campaign. Visit the event website for routes, registration and more information.
Friday, September 4 Sounds on Centre
6 - 8 p.m. | Centre Street facebook.com/events Sing and dance to the beat with a free outdoor concert in downtown Fernandina Beach!
PATRIOT DAY
GRANDPARENTS’ DAY Friday, September 18 Yukee Book Club at Wildlight Publix
11 a.m. - Noon | Yulee Branch Library nassaureads.com Join the Yulee Library Book Club, “The Plot Thickens,” for engaging discussions and great reads this summer and fall. The group meets on the third Friday of each month, and new members are always welcome.
Monday, September 7
LABOR DAY
Friday, September 11
ROSH HASHANAH BEGINS AT SUNDOWN
Monday, September 7 Community Appreciation Day
10 a.m. - 2 p.m. Amelia Island Museum of History ameliamuseum.org Admission is free all day and there will be activities for children.
46 WELLNESS360 | SEPTEMBER/OCTOBER 2026
Sunday, September 13
ROSH HASHANAH ENDS AT NIGHTFALL
Saturday, September 19 Nassau County Small Business Expo
10 a.m. - 2 p.m. Atlantic Recreational Center facebook.com/events This free event offers a day of exploring, networking and community fun. There will be vendor booths, music, local services and products, activities, raffle prizes, golf cart safety checks, food trucks and more.
FIrst Love
FERNANDINA BEACH MAIN STREET
USE YOUR PHONE CAMERA TO SCAN
Afternoon Of Local And Regional Craft Beer Tasting, Wine And Spirits, Live Music, And Food Trucks.
Community Sunday, September 27 Amelia Island Opera Festival: Masterclass
Sunday, September 20
YOM KIPPUR BEGINS AT SUNSET
Monday, September 21
YOM KIPPUR ENDS AT NIGHTFALL
Friday, September 25 Amelia Island Opera Festival: Recital 5 p.m. Story & Song Center for Arts & Culture ameliaislandopera.org Enjoy a recital featuring acclaimed soprano Amy Shoremount-Obra and pianist Felix Jarrar. Tickets are $40.
Saturday, September 26 Amelia Island Opera Festival: 2026 Bosland Young Artist Vocal Competition
Noon | Amelia Plantation Chapel ameliaislandopera.org Enjoy a vocal competition featuring some of the country’s most promising undergraduate-aged singers competing for cash prizes before a distinguished panel of judges. Tickets are $20.
Saturday, September 26 2nd Street Oktoberfest
6 a.m. - 7 p.m. | Second Street, Fernandina Beach instagram.com Enjoy a German celebration featuring live music, children’s activities, competitions, prize giveaways, food, beers and more.
48 WELLNESS360 | SEPTEMBER/OCTOBER 2026
11 a.m. - 2 p.m. Story & Song Center for Arts & Culture ameliaislandopera.org Enjoy a donation-based masterclass with Amy Shoremount-Obra and collaborative pianist Dr. Dasom Kwon, offering an opportunity to experience the artistry and mentorship behind great singing.
Sunday, September 27 Sunset Concert Series: Alrighty Then
7 - 9 p.m. | Amelia River Waterfront Park facebook.com/events Join the City of Fernandina Beach Parks & Recreation Department for live music by Alrighty Then. Bring blankets and lawn chairs and enjoy music, food, local vendors and fun activities. Admission is free!
Friday, October 2 Sounds on Centre
6 - 8 p.m. | Centre Street facebook.com/events Sing and dance to the beat with a free outdoor concert by The Honey Badgers in downtown Fernandina Beach!
Saturday, October 3 2026 Island Hop Craft Beer & Spirit Fest
1 p.m. | Central Park ameliaisland.com It’s back! Amelia Islands biggest Beer & Spirits Fest. Come and sample dozens of craft beers and artisanal spirits from our top local, regional and nation breweries and distilleries. There will also be food, local vendors and plenty of island vibes. Tickets needed. VIP tickets available.
Sunday, October 4 – Sunday, October 11 2026 Les DeMerle Amelia Island Jazz Festival
ameliaislandjazzfestival.com The Les DeMerle Amelia Island Jazz Festival returns for another unforgettable week of jazz, featuring an incredible lineup from contemporary jazz, big band, Latin, swing, Dixieland, blues and more.
Saturday, October 10 4th Annual Graveside Chronicles Tour
First tour begins at 9 a.m. Last tour begins at 4 p.m. Bosque Bello Cemetery facebook.com/events Hosted by the Amelia Island Museum of History in cooperation with the Amelia Island Genealogical Society, this event is a guided tour at Bosque Bello Cemetery with costumed presenters sharing the stories of some of Fernandina's notable residents. Tickets are available for purchase.
Saturday, October 10 Annual Amelia Island Hispanic Heritage: Music and Food Festival
1 - 9 p.m. | 14 S. 3rd St. friendsoffernandinaskatepark.com You won't want to miss this flavorful festival. Come celebrate and learn more about Hispanic culture in the Nassau County area and beyond. Family friendly! Free Admissions.
Saturday, October 10 – Sunday, October 11 Amelia Island Half Marathon, 12K and 5K
Locations vary | ameliaislandhalf.com Don’t miss out on a great race weekend. Visit the website to face routes, maps, registration and more.
Community
Monday, October 12
INDIGENOUS PEOPLES’ DAY Thursday, October 15 4th Amelia Island Cookout Weekend: Official Kickoff Dinner
6 p.m. Hosted by David’s Restaurant & Lounge, this dinner features food from Chef David Echeverri and Chef Brandon, each showcasing a signature course. The dinner will be four courses. $200 per guest. Wine pairing included.
Saturday, October 17 3rd Annual Willow Wellness Fest
9 a.m. - 3 p.m. | Palmetto Place Plaza willowbeautyamelia.com Enjoy a day of wellness with shopping, delicious food, live music, raffles and fun activities. There will be local vendors, fun, clean beauty and more. This special event supports breast cancer awareness and pancreatic cancer.
Saturday, October 17 30th Annual 8-Flags Car Show
10 a.m. - 3 p.m. | Centre Street facebook.com/events This event is hosted by The Amelia Cruizers, a Florida 501(c) (3) not-forprofit corporation and group of car enthusiasts based on Amelia Island. Proceeds from the 8-Flags Car Show go to local organizations. Free for spectators.
Saturday, October 17 Amelia Island’s 3rd Walk for Water 9 a.m. | Central Park walkforwater.rallybound.org Help raise awareness about the global water crisis and generate vital funds for safe water projects in developing countries.
Saturday, October 24 Taste of Amelia
11:30 a.m. - 3:30 p.m. The Palace Saloon facebook.com/events Taste of Amelia brings together top chefs, restaurants and beverage partners for a premier culinary event. There will also be an online silent auction. The event is a culinary crawl hosted amongst about 20 to 30 restaurants in downtown Amelia Island.
Saturday, October 31
HALLOWEEN
WELLNESS360 | SEPTEMBER/OCTOBER 2026 49
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96279 Brady Point Rd. Fernandina Beach, FL 32034 (A1A (Between Bridge & Lowe’s)
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