HealthNov15

“Our number one priority is that 

our patients’ eyes are healthy 

and safe.” 

— Dr. Wassia Khaja 

LOOK YOUR BEST, 

SEE YOUR BEST 

Excellence in Cosmetic Eye Surgery at Florida Eye Specialists 

By Nan Kavanaugh 

Your eyes are your window to the soul. They can tell you more about how a person is 

feeling than any other part of the human body. But as we age, our eyes change. Genetics, 

weight loss or just the general effects of aging can cause our expression to droop and 

to seem exhausted or agitated regardless of how we feel inside. For many people the 

remedy is oculoplastic surgery. Oculoplastic surgery is cosmetic surgery of the eyelids, 

eyebrows and skin around the eye. It gives people the opportunity to approach life 

with the same exuberance outside as felt inside.

“ 

T 

he eyes are how we see 

the world, and how the 

world sees us,” says Dr. 

David Kostick, oculoplastic, 

orbital and lacrimal surgeon with Florida 

Eye Specialists. His appreciation for 

the unique nature of the eye drove 

him to spend six years after medical 

school pursuing training to become 

an oculoplastic specialist. For sixteen 

years, Dr. Kostick served as an assistant 

professor at the Mayo Clinic, and is 

the most experienced and qualified 

oculoplastic surgeon in the region. 

Unlike other types of plastic surgery, 

oculoplastic surgery is an art that 

requires expertise in the delicate 

anatomy of the eye in order to preserve 

optimal eye health. 

“The health of our patients’ eyes is our 

primary concern. There are few surgeons 

that concentrate solely in this area but 

to be a true specialist, this is what it 

takes,” he says. “Many doctors perform 

surgeries where they remove skin around 

the eye, but it really can affect how the 

eyelid works. You want to have someone 

who does it all the time, and is the best 

at what they do,” says Dr. Kostick. At 

Florida Eye Specialists, each doctor has 

completed a fellowship training beyond 

general ophthalmology within their own 

specialized field to become experts. 

It is that dedication to quality that 

attracted Dr. Wassia Khaja, general 

Before 

ophthalmology and oculoplastic surgeon, 

to join the group this year. “Florida Eye 

Specialists has a great reputation. Many 

of the doctors came from the Mayo 

Clinic and the University of Florida, and 

they are highly trained.” she says. “Our 

number one priority is that our patients’ 

eyes are healthy and safe.” 

According to Dr. Khaja, due to the 

complex nature of the eye it is vital to 

have a surgeon that knows its details 

inside and out, because a millimeter can 

make a huge difference in the results. “A 

plastic surgeon is like a carver working 

in large cuts to make a masterpiece. 

Eye surgeons are more like diamond 

cutters making something really beautiful 

through fine detail.” 

Being able to see tangible results is 

one of the reasons Dr. Khaja decided to 

enter the field of ophthalmology. “Eye 

doctors can see the results directly. It is 

nice to be able to see a problem, fix it 

and improve someone’s quality of life 

with surgery,” she says. 

Oculoplastic surgery has the power 

to transform anyone’s life giving them a 

new confidence. “Facial expressions are 

very much controlled by the eyes. These 

types of surgeries make a huge impact on 

our patients’ lives,” says Dr. Khaja. “Our 

motto is ‘Excellence in Eye Care’. We 

don’t take any shortcuts, and we provide 

the best care for our patients.” 

After 

What is 

Oculoplastic 

Surgery? 

Oculoplastic surgery is the 

cosmetic surgery of the 

eyelids, eyebrows and skin 

around the eye. 

• Upper and Lower Eyelid 

cosmetic surgery 

• Brow Lifts (Endoscopic, 

Direct) 

• Cosmetic surgery of the 

skin around the eyes 

• Surgical repair of tear duct 

system 

• Reconstructive surgery 

involving the bones around 

the eye 

• Treatment for loss of 

an eye 

• Treatment for 

Graves Disease 

floridaeyespecialists.com 

For appointments 

and information call 

904.564.2020 

Southside 

11512 Lake Mead Ave., Suite 534 

Jacksonville, FL 32256 

San Marco 

Reid Medical Building 

1325 San Marco Blvd., Suite 900 


Riverside 

714 Stockton Street 


Ponte Vedra 

224 Ponte Vedra Park Dr., Suite 300 

Ponte Vedra Beach, FL 32082 

Fernandina Beach 

1411 South 14th Street 

Fernandina Beach, FL 32034

letter from the publisher •••• 

November is the month that we focus our 

attention on being thankful. 

EDITOR 

Nan Kavanaugh 

ART DIRECTOR 

Christine Tarantino 

DIRECTOR OF BUSINESS DEVELOPMENT 

Stephanie Calugar 

MARKETING CONSULTANTS 

Joy Bell 

Nikki Schonert 

COPY EDITOR 

Anna Jacobson 

Sarah Musil 

CONTRIBUTING WRITERS 

Bob Fernee 

Maggie FitzRoy 

Allie Olsen 

Eleanor Snite 

Jon Vredenburg, MBA,RD,CDE,CSSD,LD/N 

Stock photography provided by Thinkstock 

HealthSourceMag.com 

HealthSource Magazine is published 12 times per year by Times- 

Union Media. Reprints are available – 1 Riverside Avenue, 

Jacksonville, FL 32202. ©2015 HealthSource Magazine. All 

rights reserved. The contents of this publication, including articles, 

may not be reproduced in any form without written permission 

from the publisher. Content of the contributing advertisers 

do not reflect the opinions of Times Union Media. Advertisers 

have proofed respective articles and content is assumed true and 

correct. HealthSource is not responsible for the care given by 

its advertisers. HealthSource is for informational purposes only 

and is not meant as medical advice. HealthSource believes that 

choosing a medical professional is a serious decision and should 

not be based solely on an advertisement. 

For more than a decade, I have 

had the privilege of publishing 

HealthSource Magazine. What 

began as a newsprint tabloid 

has now grown into a premier 

full-color magazine showcasing 

stories about health and 

wellness from across the region. 

I owe its success and growth not 

only to the staff that builds the 

magazine every month, but also 

to our readers and advertisers, 

who have supported us all of 

these years. 

It is with much gratitude that I 

write this, my last letter to you 

as publisher of HealthSource. 

Recognizing the value of this 

wonderful magazine to our 

community, Times-Union Media 

acquired the publication in early 

October. This new venture will 

allow HealthSource to grow even 

more, providing greater reach 

and a variety of new platforms to 

better serve the First Coast. 

As HealthSource begins a new 

journey with this issue, I am 

excited to see what the future 

holds for this magazine that is 

so dear to my heart. The greater 

health community in our region 

is dynamic and diverse, and it 

has been an honor for me to 

share your stories. Thank you to 

our readers and advertisers for 

all your support. It is what has 

allowed this magazine to mature 

into the publication it is today, and 

this new chapter is a testimony to 

your dedication. 

Enjoy this holiday season with 

a thankful heart. We explore in 

this issue how gratitude benefits 

wellness. I hope that you take 

some time to reflect on all the good 

things in your life and to celebrate 

all the good things to come. 

Best, 

A.J. Beson 

CEO & Publisher 

aj@beson4.com 

4—HealthSource November 2015

12 

18 

November 2015 

contents 

24 

Features 

12 Healthy Holiday 

Happenings 

Your guide to regional 

holiday activities that 

will keep you fit this 

season! 

18 The Science of 

Thank You 

Being grateful is good 

not just for your mind, 

but also your body. 

24 Fit & Flavorful 

Holiday Recipes 

Mindful recipes that 

taste as delicious as 

they are good for you! 

BODY WORKS 

10 Best Foot Forward 

Arch awareness 

16 Exercise of the Month 

Destress with exercise this 

holiday season 

SOUND MIND 

22 Healthy Minute 

Tips on grateful living. 

FRESH EATS 

30 Grow Your Own 

It’s the season for greens, 

and spinach packs a super 

nutrient punch. 

32 What’s On Your Plate 

Celebrate Diabetes 

Awareness month by 

focusing your diet on 

prevention. 


Let the 

perfect job 

find you. 

Visit the new and improved JOBS.jacksonville.com 

and see what’s in it for you. We’ve made some drastic 

improvements that will make your search for the 

perfect job a whole lot easier and faster! 

We’ve added some of the following tools: 

l Local Job Market Updates 

l Career Guidance 

l Great Exposure 

l Email Notifications of Matching Positions 

l Opportunity to receive an eNewsletter 

with helpful information to aid you in your 

job search. 

l Much, much more! 

Visit JOBS.jacksonville.com 

today if you’re looking for knowledge 

or a rewarding career! 

Your Local Resource

FIND IT 

Online 

/ healthsourcemagazine / healthsourcemag 

@healthsourcemag 

/ healthsourcemag 

Eat Your Spinach! 

Winter is when greens are in 

season. Visit us online for a 

delicious recipe for a spinach 

dip perfect for entertaining! 

Give Thanks, 

Give Back 

Looking to volunteer this 

Thanksgiving at a local shelter, 

or donate food for those in 

need this holiday? Go to our 

website for a list of local 

charities that need your help. 

Diabetes Awareness Month 

Do you or someone you love have 

diabetes? Visit our blog for resources 

available on the First Coast for those 

living with diabetes 

Healthy Hostess Gifts 

Party season is upon us! Check out our 

website for a list of great hostess gift ideas 

designed for the health nut host or hostess 

in your life. 

8—HealthSource November 2015 

Visit healthsourcemag.com for the rest of the story…

November 2015 

healthsourcemag.com—9

BODY WORKS • • • • Best Foot Forward 

ARCH AWARENESS 

Buy shoes that best fit your sole 

By Bob Fernee 

Footwear must have been one of mankind’s first and favorite inventions. Calloused 

skin only offered so much protection to the feet, and those ancient hunter-gatherers 

no doubt enjoyed that little extra something between their feet and the prehistoric 

earth. A little cushion goes a long way when stalking across the savannah to spear 

your next meal or sprinting to avoid becoming dinner yourself. 


Our knowledge of the intricate, 

complex mechanism of the foot has 

improved a lot since our dinosaur 

dodging days. The foot’s two functions, 

weight bearing and propulsion, operate 

through healthy arches. 

Your foot consists of 26 bones, so two 

feet combined account for one quarter of 

the body’s bones. Bones, ligaments and 

tendons form the foot’s arches. There 

are actually three arches in the foot: 

the two longitudinal arches, medial and 

lateral and the transverse arch. All three 

working together to provide support, 

stability and flexibility. 

Injury or poor arch support can damage 

the plantar fascia ligament that extends 

underneath the length of the foot. 

Reinforce the foot with adequate arch 

support. Without it there is the danger 

of an injury known as plantar fasciitis, 

often referred to as “heel pain” or 

“fallen arches.” 

Pedorthist Gene Ulishney, a specialist 

in footwear customized for certain health 

conditions, says, “Today’s running shoes 

provide a lot of protection with their 

EVA (ethyl vinyl acetate) soft, cushiony 

midsoles but little actual arch support. 

The lump in the shoe’s arch that many 

people think of as arch support is not 

very prominent in a running shoe. This is 

because most people find the arch lump 

to be obtrusive or painful. Knowing 

this, running shoe manufacturers don’t 

include it.” 

Ulishney suggests that the EVA midsole 

material breaks down at about 500 miles 

resulting in loss of support. So there’s a 

danger if you wear shoes for too long. 

However, just as there are three arches to 

the foot, there are three kinds of running 

shoe, each providing different levels of 

arch support. 

Some running shoes have a reinforced 

area in the midsole beneath the arch, 

usually distinguished by a different 

color than the rest of the midsole. 

These models are in a category known 

as Guidance shoes. They are not as 

“controlling” as Stability or Motion 

Control shoes (built for those whose feet 

over-pronate, roll inwards) but they are 

more supportive than a Neutral running 

shoe (which allows the foot to move as it 

wants to, unhindered). 

You can also solve the arch support 

issue with an over-the-counter orthotic 

insert, such as Spenco Total Support or 

SuperFeet. These can also prevent and 

eliminate plantar fasciitis. However, any 

sort of insert will take some getting used 

to at first. 

November 2015 


BODY WORKS •••• 

By Maggie FitzRoy 

Ahhh, the holidays. That time of year when sharing and caring comes in 

the form of being bombarded with so many yummy, fattening and not-sogood-for 

you goodies that it’s almost impossible not to gain weight. Hey, 

you’re to be congratulated if you can just maintain the status quo. 


Combine the added stress of shopping, entertaining, attending 

special events and parties, and keeping your sanity at family 

gatherings, it’s a wonder how we get through it every year. 

So, what’s the best way to cope? Just give in and pig out while 

stressing out? No. Instead, add events to your calendar that 

will get you moving and keep you in shape while still honoring that generous 

holiday spirit. 

HealthSource has compiled a list of 10 healthy happenings on the First Coast to 

choose from. Go, have a great time, and finish this year a healthier you! 

1McKENZIE’S RUN 

A 5K Run/Walk and 1 Mile 

Fun Run 

Nov. 21 at EverBank Field 

Launched in 2010 in memory of 15-year old McKenzie 

Wilson, this run has grown in popularity each 

year. Before she passed away of a rare and sudden 

illness in 2010, McKenzie had a deep passion for 

helping others and all funds raised go to support 

the McKenzie Noelle Wilson Foundation, a nonprofit 

organization helping young people realize their full 

potential. Registration for the 5K is $25 and $10 for 

the 1-Mile Fun Run. For more information and to 

register, visit mckenziesrun.org. 

November 2015 


2 

Florida Striders 5K Hog Jog 

Nov. 22 at Ronnie Van Zant Park 

Marking its 27th year, this event is sponsored by the 

Florida Striders Track Club at the Ronnie Van Zant 

Park, 2760 Sandridge Rd. The 5K cross country race 

starts at 2 p.m., followed by a free Fun Run at 3 p.m. 

Registration fees and information at 

floridastriders.com/hogjog. 

3Yin & Vin Yoga and Wine Tasting 

Nov. 22 at Soluna Yoga Spa in 

Avondale 

This unique two-hour workshop that begins at 

4 p.m. and includes an hour-long yoga class followed 

by a wine tasting is designed to stretch your body 

and calm your mind. The wines will be provided by 

Bernie’s Wine Shop, selected to pair perfectly with 

all your holiday meals. Soluna Yoga Spa is located at 

4154 Herschel St., Jacksonville. For more information, 

call 904-680-7344. 

4Subaru 

Thanksgiving Day Classic 

November 26, Thanksgiving Day 

at Pickwick Plaza in Mandarin 

Take your pick: do the Half Marathon, 6K or 1-Mile 

Turkey Trot. The fun starts at 7 a.m. at Pickwick Plaza, 

and has become a Thanksgiving Day tradition for 

many. Register at any 1st Place Sports store or online 

at 1stplacesports.com. Cash and other prizes will be 

awarded to many different age groups. 

5 

Festival of Lights 5K 

Dec. 5 at San Marco Square 

Beginning at 6 p.m. during the San Marco Holiday 

Magic celebration, this event also includes a 1-Mile 

Fun Run. Both races start and finish on San Marco 

Boulevard, amid festivities slated to include carolers, 

jugglers, bell ringers, a tree lighting, Santa Claus, 

horse drawn sleigh rides and more. The entire 

5K course will be lined with luminaries. For more 

information and to register visit 1stplacesports.com. 

6CASA Jingle All the Way 

5K and 1 Mile Races, Dec. 5 at 

Jekyl Island, Ga. 

Race through the beautiful Jekyll Island historic 

district in this event that offers fun for the entire 

family. Funds raised go to support a nonprofit 

organization that helps foster care children. 

For more information and registration visit 

casajinglealltheway5k.com. 

7 

Diva’s Half Marathon and 

5K Run - Dec. 6, St. Augustine 

Beach 

Get glam and rock your tutu at this event that is part 

of a national half marathon series that celebrates 

“girl power.” All participants receive pink tutus with 

their registration. In addition, all half marathon 

finishers will receive a big, sparkly crown-shaped 

medal fit for a diva; 5K finishers will be awarded a 

smaller version. For more information and to register, 

visit runlikeadiva.com. 

8 

Santa Suits on the Loose 

5K Walk/Jog/Run 

Dec. 12 at St. Augustine 

Beach Pier 

Wear a Santa Claus suit or a T-shirt for this event 

hosted by St. Augustine Youth Services. Race 

begins at 8 a.m. and follows a course through the 

St. Augustine Beach neighborhoods. For more 

information, contact St. Augustine, Ponte Vedra 

and the Beaches Visitors and Convention Bureau at 

904-653-2489. 

9Jingle Bell Run/Walk 

for Arthritis 

Dec. 19 at The Jacksonville 

Landing 

Wear a holiday-themed costume and tie jingle bells 

to your running shoes for this annual 5K race that 

raises funds to find a cure for arthritis, the nation’s 

leading cause of disability. For more information, 

visit jbr.org. 

10 

City Walks Food & Wine 

Tasting Tour 

Through January in 

St. Augustine 

Combine culinary adventure with exercise by 

walking the streets of historic St. Augustine. 

Offered Wednesday through Saturday evenings 

in the Ancient City, during Nights of Lights, 

participants can explore how exotic flavors and 

culinary influences came to the New World by 

enjoying tasting samples at some of the city’s 

best restaurants. Call 904-540-3487 or visit 

staugustinecitywalks.com. 


Start your 

year off 

right by 

attending 

New Year, 

New You! 

January 9, 2016 

UNF University Center 

10am - 3pm 

Free Admittance! 

November 2015 


BODY WORKS • • • • Exercise of the Month 

DE-STRESS with EXERCISE 

this HOLIDAY SEASON 

It’s the most wonderful time of the year, they say. Trouble 

is, along with all the joys of the holiday season comes 

stress, and lots of it. So many tasks to do, meals to plan 

and prepare, gifts to buy and so little time to do them. Just 

thinking about it can give you a headache, but you’re so 

busy you don’t even have time for Tylenol. 

Difficult as it might be, this is a time of year when you 

really must make time for yourself. 

Psychologist Dr. Ted Lombardo of St. Augustine says, 

“Added family stress, social stress and financial stress can 

seem over powering during the Christmas season.” 

At times like these, exercise can be your best friend. It 

gets the blood to flow as you gulp in fresh air and release 

endorphins, the brain’s good guy chemicals responsible for 

“runner’s high” and producing a feeling of euphoria. 

“It is essential to keep up exercise routines. Physical 

exercise maintains regularity and keeps people centered and 

balanced,” Dr. Lombardo says. 

By Bob Fernee 

If holiday stress seems to be getting the better of you, 

remember that you have to be the boss. Take control and 

don’t let stress have its way. When the pressure mounts, 

strip away the chaos and refocus on what needs to be done, 

prioritize. Keeping things simple will help to put everything 

into perspective and make it feel more manageable. 

Take the time to relax your mind. This will improve clarity, 

boost creativity and minimize problems. Make yourself carve 

out some “me time.” Find a massage therapist. The healing 

hands, dim lights and soft music will relax those tired 

muscles and send you into a state of deep relaxation. If you 

fall asleep, that’s good; after all, health professionals say that 

we are not getting enough of it. 

Just as holidays are a time for tradition, these three classic, 

fitness fad-proof activities will exercise your body and relax 

your mind during this holiday season and hopefully right 

through into the New Year. 

Running/Jogging/Walking 

It makes no difference how 

fast you’re going, just go. The 

movement of your arms and 

legs will stir your blood, heart 

and lungs. Deeply breathe in 

the fresh air, free your mind and 

enjoy the moment. There is also 

the added benefit of burning 

calories. 

16—HealthSource November 2015 

Cycling 

You’ll get the same benefits as 

with jogging and walking but 

riding a bike you travel further 

and explore. If possible, stay off 

the city streets. Cycle the nature 

trails at the Guana Reserve in 

South Ponte Vedra or the sands 

of any of our marvelous quiet 

beaches. No bike? You can rent 

one at some of the beach’s bike 

shops. 

Yoga 

There is nothing better to 

relax the mind and body than 

yoga. Stretch those tired, 

tight muscles and release 

your mind within the silence 

and solitude of yoga. Go to 

an instructor, watch a class 

online, or buy a DVD.

By Eleanor Snite 

How 

gratitude 

can lead to 

wellness 


•••• SOUND MIND 

There are many ways that feeling grateful to others can 

affect your life. Benefits from gratitude are said to lift your 

mood, motivate you to work for others and enhance your 

feeling of connection with other people. It can also lead 

to you being kinder to other people, make you feel less 

depressed or anxious, make you want to exercise more, 

be healthier and have sounder sleep. Living a thankful life 

is living a happier, healthier life. 

Think about how you feel 

when someone does 

something willingly and 

happily for you. Doesn’t 

it make you feel good? 

In 2010, I had rotator 

cuff surgery on my right shoulder. I 

couldn’t drive my car for a month. I 

didn’t have to go to work the first two 

weeks, but did have to get around for 

rehab sessions, groceries, church and 

so on. My prayer group knew what 

was happening, and I had more rides 

offered than I needed. Everyone wanted 

to feed me as well, and their generous 

offers helped me to maintain a healthy 

weight after my surgery. 

Two weeks after my surgery, I 

was able to drive again, but not my 

car because it had a stick shift. My 

plan was to rent a car, but when 

my pastor at Ponte Vedra United 

Methodist Church heard about that, 

he volunteered to trade cars with me. 

He drove an automatic. I was amazed. 

I felt proud that he trusted me. But 

I just couldn’t do it–what if I had an 

accident in the pastor’s car? Yikes!! This 

experience made me realize the kind 

of man he is, and I will always feel 

gratitude towards him. I’m the type of 

person who likes to do things myself. 

I’m independent. But reflecting on that 

experience, the generosity of so many 

people in my life still makes me feel 

good five years later. 

“If you want to sleep more soundly, 

count blessings, not sheep,” says Dr. 

Robert A. Emmons in his book Thanks!. 

Emmons conducted a series of research 

experiments on gratitude with Michael 

E. McCullough, Director of the Evolution 

“If you want to sleep more soundly, count blessings, 

not sheep.” 

— Dr. Robert A. Emmons 

November 2015 


Recalling the good 

things in your life will 

make you look at life 

in a positive way and 

realize how much other 

people add to the 

quality of your life. 

and Human Behavior Laboratory at 

the University of Miami. The study 

included instructing people to keep a 

journal listing five things for which they 

felt grateful. For instance, a friend’s 

generosity, something they had learned 

or a sunset they had enjoyed. After two 

months, there were significant effects. 

Compared with a control group, the 

people keeping the gratitude journal 

were more optimistic and felt happier. 

They reported fewer physical problems 

and spent more time working out. 

Emmons conducted variations of the 

experiment in dozens of other study 

populations, including organ transplant 

recipients, adults with chronic 

neuromuscular disease and healthy 

fifth-graders. 

“We always find the same thing,” 

he says. “People who keep gratitude 

journals improve their quality of life.” 

Researchers Monica Bartlett and David 

DeSteno at Northeastern University 

conducted another experiment on how 

gratitude can lead to altruism. In the 

experiment, the researchers sabotaged 

every participant’s computer and 

arranged for another student to fix it. 

Afterward, the students who had been 

helped were likelier to volunteer to help 

someone else—a complete stranger— 

with an unrelated task. Gratitude 

promoted altruism. The act of “paying 

it forward” seems to makes life better in 

the long run for everyone. 

The “science of thank you” has been 

around for a while. Emmons began 

studying it in 1998. But do we really 

need science to tell us that being 

grateful is good for our wellbeing? 

Recalling the good things in your life 

will make you look at life in a positive 

way and realize how much other 


people add to the quality of your life. It 

forces you to focus on what went right 

instead of the things that went wrong. It 

enhances your self-esteem by building 

confidence not just in your life choices, 

but also confidence and security in your 

relationships with others. 

When you sit down for Thanksgiving 

dinner this year, why not go around 

the table and have each person share 

something they are thankful for? The 

multiple thoughts of gratitude will give 

good karma to all. But don’t let it end 

there. Make a Thanksgiving resolution 

to be more grateful every day; for both 

the little things like a good hot cup of 

coffee and for the big things like friends 

and family. Science shows that gratitude 

will only make the world a better place 

for us all. 

Indoor air 

pollutants 

may be 

the cause 

of your 

allergies 

and 

asthma 

You may be breathing in mold, mildew, 

dust, bacteria, pollen and pet dander. 

If it’s in your house, it’s in your lungs! 

Call today to have your air quality tested 

and monitored, and learn about ways to 

eliminate pollutants from your home. 

Call Today! 

(904) 278-0339 

• Air Purifiers • Duct Cleaning 

• Attic Insulation 

• Heating and Cooling Sales, 

Service and Replacement 

November 2015 


SOUND MIND • • • • Healthy Minute 

TIPS on 

GRATEFUL 

LIVING 

By Nan Kavanaugh 

Thinking about the cup half full versus the cup half empty is a mindfulness 

that can easily get lost with the stresses of everyday life. 

But as science shows, reminding yourself regularly about the good in your life and giving thanks for it will benefit you both 

mentally and physically. Here are some ways to incorporate more gratitude into your daily life to help you set the right tone this 

holiday season. 

1 2 

Invest in Gratitude 

Identify what you are most grateful for. Is it a healthy family? 

Food security? A home over your head? Join an organization 

to give more people the opportunity to share in that gratitude. 

Good karma and thankfulness go hand in hand. 

Turn that Frown Upside Down 

There is a silver lining to every cloud. When you catch yourself 

in the midst of a negative thought, try to find the good in the 

situation. For example, if your regular lunch spot is out of 

your favorite sandwich, but you have heard they have amazing 

deserts…treat yourself to a treat for lunch instead! 


3 

Share an Unexpected 

Thank You 

Giving and receiving an unexpected 

thank you is an easy way to brighten a 

day. Every day, think back on the day 

before and choose one instance where 

someone did something helpful or kind 

for you, even if it is something mundane 

like making dinner. Showing gratitude 

for the little things grows appreciation, 

and will put a smile on anyone’s face. 

Your City. 

Your News. 

Your App. 

4 

Keep a Thankful Journal 

Each night before you go to bed, write 

down five things you are grateful for. 

Filling your mind with positivity before 

bed will only lead to good dreams. A 

Thankful Journal once filled will serve 

as a lifelong reminder of how good you 

really have it. 

Download the new mobile app from the 

award-winning Florida Times-Union and 

Jacksonville.com for iPhone and Android. 

Then start enjoying the full range of 

up-to-the-minute news and information, 

anywhere and everywhere you are. 

It’s just that simple. 

www.jacksonville.com/app 

November 2015 


FRESH EATS •••• 

Holiday food traditionally 

considered unhealthy offers a 

unique array of nutrients that 

should be celebrated. 

By Jon Vredenburg, MBA,RD,CDE,CSSD,LD/N 

While a day or two of indulgence won’t 

do too much damage to a balanced diet, 

the grand tradition of leftovers can take 

a toll on dietary good intentions. Taking 

traditional holiday recipes and making them 

healthier appeals to common sense, but 

not always to the palate. But holiday foods 

traditionally considered unhealthy offer a 

unique array of nutrients that should be 

celebrated. For example, the ubiquitous fall 

pumpkin is loaded with valuable potassium 

and beta carotene, and your family turkey 

offers a good source of iron and zinc, in 

addition to the protein. Even cranberries 

hold potential antibacterial properties not 

found in other fruits. A healthy holiday 

happens when you eat the right amount 

of flavorful food to keep you and your 

family happy, emphasizing the comforting 

traditional flavors while making the most of 

the healthful benefits. 


TURKEY CUTLETS 

WITH WINE SAUCE 

Every family has their favorite turkey technique, but what may not be universal is 

what to do with the leftovers. Think outside the lunchbox with this recipe, and turn 

that leftover turkey into something more than just sandwiches. 

Ingredients 

1 pound leftover turkey tenderloins or breast* 

2/3 cup low-sodium beef broth, divided 

1/4 cup port wine 

2 teaspoons black cherry fruit spread 

1 teaspoon Worcestershire sauce 

1/2 teaspoon balsamic vinegar 

1/4 teaspoon black pepper 

1 teaspoon cornstarch 

1 teaspoon butter 

1 teaspoon chopped fresh rosemary 

Nutrition Information 

Per 4 oz. serving: 

Calories: 155; Total Fat: 

2 grams; Saturated 

Fat: 1 grams; Protein: 

24 grams; Total 

Carbohydrates: 8 grams; 

Fiber: 0 grams; Sodium: 

195 milligrams 

*Add a few more minutes cooking time on each side if 

you are using uncooked turkey. 

Directions 

1. Heat a large nonstick skillet over medium-high heat. 

2. Cut the leftover turkey diagonally across grain into 

1-inch-thick slices. 

3. Combine 1/2 cup broth, wine, and fruit spread, 

Worcestershire sauce, vinegar, black pepper and set 

aside. 

4. Combine remaining broth and cornstarch, stirring 

with a whisk. Set aside. 

5. Melt butter in skillet over medium-high heat. Add 

turkey, and cook for a minute or two to reheat. Turn 

the turkey over, and cook for another minute to heat it 

thoroughly. Remove from pan and add rosemary; cook 

for another minute, stirring constantly. 

6. Add wine mixture, and bring to a boil. Cook 2 

minutes. Add cornstarch mixture, boil 1 minute and 

then serve sauce over turkey.


MASHED HERBED 

CAULIFLOWER 

The abundance of starches available 

at holiday meals quickly escalates the 

calorie load. This easy and flavorful 

recipe has the same texture as traditional 

mashed potatoes, but with only half the 

calories. 

Ingredients (4 servings) 

1 medium head cauliflower, 

trimmed and cut into small 

florets (about 6-7 cups) 

1 tablespoon extra-virgin olive oil 

1 tablespoon chopped fresh 

parsley 

2 teaspoons chopped fresh thyme 

2 teaspoons chopped fresh 

tarragon 

3 garlic cloves, minced 

Kosher salt and ground black 

pepper, to taste 

Directions 

1. Bring a large pot of salted water 

to a boil. Add cauliflower and 

cook until very tender, about 10 

minutes. 

2. Reserve 1/4 cup of the cooking 

liquid, and then drain well and 

transfer cauliflower to a food 

processor. 

3. Add oil and reserved water, 

along with the herb and garlic, 

and puree until smooth. Season 

with salt and pepper and serve. 

Nutrition Information Per Serving: 

Calories: 100; Total Fat: 9 grams; Saturated Fat: 1 

grams; Protein: 3 grams; Total Carbohydrates: 8 

grams; Fiber: 3 grams; Sodium: 330 milligrams 

November 2015 


PUMPKIN CHOCOLATE MUFFINS 

From ‘Make Healthy Easy’ at JennaBraddock.com 

Muffins and healthy rarely occupy the same sentence, but the whole wheat pastry 

flour and modest amount of added fat and sugar do their best to downplay the 

typical caloric magnitude of most muffins. The cocoa powder and ground flaxseed 

provide an added nutrient boost too. 

Ingredients (12 muffins) 

4 tablespoons unsalted butter, 

softened 

1 cup pumpkin puree 

1/3 cup brown sugar 

1 egg 

1/2 cup honey 

1/2 cup 1% or 2% milk 

1 cup whole wheat pastry flour 

1 teaspoon baking soda 

1/4 cup cocoa powder 

1/4 cup ground flaxseed 

1 teaspoon cinnamon 


Directions 

1. Preheat oven to 350° F. Spray a 

muffin pan with non-stick cooking 

spray or line with muffin papers. 

2. Add butter to a mixing bowl. 

Using an electric mixer, beat butter 

until creamy, about 2 minutes. 

3. Add brown sugar to bowl and 

beat on medium speed for about 3 

minutes. Next add pumpkin puree 

and honey and continue beating 

until well incorporated. 

4. Add egg and mix to combine. 

Then add milk and mix well. Batter 

may be slightly clumpy, but this is 

typical. 

5. Pour in flour and baking soda 

and beat on low speed until 

incorporated. Lastly, add 

in cocoa powder, flaxseed and 

cinnamon. Mix on low just until 

fully combined. 

6. Fill muffin holes 2/3rds full with 

batter. (An ice cream scoop works 

great for filling the muffin pans) 

7. Bake for 18-20 minutes and let 

cool in pan for 5 minutes then 

remove to fully cool on 

baking rack. 

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Memorial Plaza: 3901 University Blvd., Suite 111, Jacksonville 

Dunn Avenue: 1215 Dunn Avenue, Suite 8, Jacksonville 

Clay County: 1784 Blanding Blvd., Middleburg 

Regency: 9535 Regency Square Blvd. N., Jacksonville 

Jacksonville South At Home: 14965 Old St. Augustine Rd., Unit 114, Jacksonville 

Call us at 904-463-1635 to schedule a tour of the dialysis 

centers and find out how DaVita’s personalized approach 

to kidney care can improve your quality of life. 

For one of the world’s best sources for kidney care-related 

articles, recipes, tools and more, visit DaVita.com 

Nutrition Information per Muffin (12 muffins): 

Calories: 160; Total Fat: 6 grams; Saturated Fat: 3 

grams; Protein: 3 grams; Total Carbohydrates: 27 

grams; Fiber: 2 grams; Sodium: 125 milligrams 

November 2015 


FRESH EATS •••• Grow Your Own 

Spinach 

By Allie Olsen 

November is the month of Thanksgiving, of harvest and of plenty. 

On Florida’s First Coast, it’s also a perfect time to plant your winter garden. While the rest of the 

country is harvesting the last of the season’s vegetables before winter sets in, Floridians are enjoying 

the flexibility of adding winter crops at will. Beets, broccoli and cabbage, collards and radishes can 

go in this month and even in December. But if you’re only going to plant one vegetable this month, 

I recommend spinach. 

Due to Florida’s warm climate, gardeners have a narrow planting window for Spinach, which 

produces seed stalks when spring days grow longer. Fortunately, planting spinach is simple enough 

to squeeze in between Thanksgiving meal prep and Christmas shopping! Vegetable Gardening in 

Florida says, “Spinach may be grown in any good soil that is well fertilized and not too acidic. As 

with all other vegetables, shallow and clean cultivation is essential.” 

Spinach is one vegetable that most gardeners recommend starting from seed every time. The 

tender plants don’t transplant well and most families can benefit from a patch full of plants so sow 

those seeds freely! 


How to Grow: 

• Turn homemade compost or 

“Black Cow” into your soil at 

least 1 foot deep to loosen the 

soil & add nutrients. Spinach 

likes nitrogen rich soil. 

• Plant seeds in rows, 1” deep 

and rows about 3” apart, 

covering with a sprinkling of 

loose soil and water. 

• If it’s a warm day, water 

spinach twice! Watering cools 

the soil, which helps this coldweather 

plant to grow and 

keeps it sweet and tender. 

Water to moisten but don’t 

leave the soil soggy. 

• Repeat planting each week in 

November in new rows, so you 

can enjoy harvesting spinach all 

winter long! 

• Harvest outside leaves as 

they grow large enough to eat. 

Harvesting this way allows the 

plant to continue to produce. 

If your plant starts to bolt 

(produce a seed stalk), harvest 

the whole plant by cutting 

just below the soil line and 

enjoy one last meal of freshly 

harvested greens! 

THANK YOU 

NORTH FLORIDA 

Spinach is a favorite of 

local organic farm, KYV 

Farms, CSA members. 

This is because it is one 

of the few greens that is 

commonly eaten both 

raw and cooked. Stretch 

your garden’s benefits 

by growing this simpleto-serve, 

nutrient dense 

vegetable this month. 

THANK YOU NORTH FLORIDA 

FOR THE TREMENDOUS SUPPORT OF OUR 

21ST KOMEN NORTH FLORIDA RACE FOR THE CURE 

ADT ALWAYS CARES EAGLE CREST, INC. ACADEMY SPORTS A1 SHOE REPAIR LINK STAFFING FIRST CHOICE Rx 

DONATE FOR THE 1 IN 8 - WWW.KOMENNORTHFLORIDA.ORG 

November 2015 


FRESH EATS •••• What’s On Our Plate 

PREVENTING 

DIABETES 

By Jon Vredenburg, MBA,RD,CDE,CSSD,LD/N 

The theme for American Diabetes Month this November is “Eat Well, America.” 

The message speaks broadly to all Americans, and rightfully so. In September of this 

year, the Journal of the American Medical Association released a study that revealed 

almost 50% of Americans are living with diabetes or pre-diabetes. Despite the 

staggering numbers, sensible nutrition remains our best bet for preventing the rapid 

rise of diabetes. The question then becomes, what should we eat? 

Meridith Smith, a Certified Diabetes 

Educator and Registered Dietitian 

with UF Health of Jacksonville, 

individualizes plans with her 

patients, with an emphasis placed 

on balancing calories in and calories 

out. “We discuss the patient’s food 

preferences, and then from there 

I educate the patient on how to 

incorporate the foods they already 

like into an overall more balanced, 

healthy diet with emphasis on portion 

control,” says Smith. 

A closer look at meal planning for 

diabetes prevention reveals some 

common denominators—beginning 

with the starches. The general advice 

from ChooseMyPlate.gov is to “Make 

half your grains whole.” However, 

numerous studies link refined grain 

consumption, like white rice, pasta, 

cakes and cookies to higher rates 

of diabetes, so it may be best to 

eliminate all refined grains from the 

diet to truly prevent diabetes. Refined 

grains are stripped of their nutrients 

and also lack fiber, which helps us feel 

full. The fiber also helps slow down the 

breakdown of starches into glucose. 

This in turn leads to slower and lower 

rises in blood sugar and insulin levels. 

It may take time for the family’s taste 

buds to adjust to the different flavors of 

whole wheat pasta and brown rice, so 

gradually try phasing it in by blending 

whole and refined grains together, 

when possible—such as a pasta entrée 

with 50% regular pasta and 50% whole 

wheat pasta. 

After eliminating refined grains, 

look at your beverage selections. The 

majority of your drink choices should 

be calorie-free. In the 2004 Nurses’ 

Health Study, women who drank one 

or more sugar-sweetened beverages a 

day had an 83 percent higher risk of 

developing type 2 diabetes, compared 

to those individuals who consumed 

less than one per month. Choose water, 

coffee or tea instead. 

A diet replete with fruits, vegetables, 

whole grains and lean proteins 

should not surprise anyone as being 

helpful for fighting diabetes, among 

other chronic conditions. However, 

the fat you choose play a big role 

as well. Monounsaturated fats, long 

championed for their heart health, 

may also protect against diabetes. 

Avocados, nuts, in addition to olive 

oil have all been linked to lower rates 

of diabetes. Do not go overboard 

though, these fats still have loads of 

calories so instead use them in small 

amounts, and have them complement 

a plate already filled with non-starchy 

vegetables. 

The other side of the energy balance 

equation is physical activity. “Exercise 

is important for reducing weight and 

insulin resistance,” says Smith. Walking 

after meals is a great place to start, and 

may help you distance yourself from 

those second helpings, too. 


November 2015 


Thursday, December 3 | 6:00 pm 

JESSIE BALL DUPONT CENTER 

Benefitting the Cathedral Arts Project and the CAPtivators. 

First Coast Magazine and Absolut Vodka ® invite you to experience some of the best craft 

cocktails on the First Coast at our annual Toast of the Coast. Sample one-of-a-kind 

craft cocktails, vote for your favorites, enjoy delicious fare from the best local restaurants, 

live music by THE CHRIS THOMAS BAND and so much more at this exclusive event! 

MORE INFORMATION AND TICKETS AT FIRSTCOASTMAG.COM/TOASTOFTHECOAST

23 RD 

ANNUAL 

Fun Shoot 

Benefiting the GOOD SAMARITAN Fund 

DECEMBER 3 RD , 2015 at 8:30a.m. 

Jacksonville Clay Target Sports 

AT THEIR NEW Sporting Clay Course 

12125 NEW BERLIN RD, JACKSONVILLE, FL 32226 

FOR MORE 

INFORMATION 

CONTACT 

TIM FORMAN, DIRECTOR OF PLANNED & MAJOR GIVING 

904.308.7019 | TIM.FORMAN@JAXHEALTH.COM

HealthNov15

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