Marion Healthy Living January 2018

NewNewYear,You

Full Range of Cardiology Services Consultations | Nuclear & PET Stress Tests | Echocardiography | Vascular Ultrasounds & Procedures | PT -INR Clinic | Holter & Event Monitor Clinic | TEEs | Cardiac Catheterization | Peripheral Interventions | Pacemaker Clinic

Most insurances accepted. We are ICANL and AAAHC accredited. All of our physicians have hospital privileges in Marion County. Full EHR capabilities and i n-house billing.

GET TO THE heart OF THE MATTER

Dr. Shafeeq Ahmed Dr. Siva Gummadi

Dr. Vijaya Koka

Dr. Jayanth Koneru

Dr. Hima Mikkilineni Dr. Jigar Patel

Dr. Srisha Rao

Dr. Prem Singh

Dr. Paul Urban

When your health or the health of a family member matters most, the professionals at Cardiovascular Institute of Central Florida are here to help. OUR PROVIDERS

Bridget Boynton, ARNP Eddice Companion , PA

Dianne McDonaldGraber, ARNP Matt Morgan, ARNP Theresa Owens, ARNP Bridget

ARNP

LIFE. SAVED.

“I was visiting the springs in Ocala when I was involved in a four car accident on HWY 27 near downtown. I was ejected from the car and landed on the pavement. A nurse from Ocala Regional Medical Center saw the accident, had her daughter call 911 and the nurse performed CPR on me. I came to Ocala Regional Medical Center as a trauma alert and went into surgery for hours. I was in the hospital for almost a month and the list of my injuries is so long but every single day is getting better. So many people at Ocala Regional supported me and worked diligently to maintain my vitals so I would survive. I feel very blessed and feel like I have a second chance at life.”

-Tommy, age 23

TAKING CARE TO THE NEXT LEVEL.

Ocala Regional Medical Center’s Level II Trauma Center has transformed care for critically injured patients in Marion County and beyond. Our experts are here 24/7, saving time and saving lives, giving patients like Tommy a second chance at life.

HEALTHY beat

› PAGE 7

TRENDS | NEWS | PEOPLE

By Cealia Athanason, Laurel Gillum, JoAnn Guidry and Cynthia

McFarland

› 8 What to do this month.

› 10 Life around town.

› 12 Love and loss.

› 14 Boosting brain power.

› 16 Traversing new trails.

one small change

› PAGE 22

Here’s

link

January’s giveaway. http://woobox.com/65tyop (Ends 1/15 at 12pm.)

Whether you need to eat more vegetables, read more books or quit spreading yourself so thin, it’s time to realize that making one small change in your life can actually make all the di erence in the world. › By Cynthia McFarland

the mettle of a man › PAGE 28

Keith Hill is a talented bladesmith who has appeared on the History channel’s Forged in Fire, walking away with top honors and a $10,000 prize. › By Nick Steele

journey to the center of the

earth

› PAGE 32

Exploring caves is more than the excitement of discovery or the dazzling splendor of nature’s artistic creations.

› By Jim

Gibson

HEALTHY body

› PAGE 17

WELLNESS | FITNESS | BEAUTY

By Robin Fannon & Laurel Gillum

› 18 Seasonal salads.

› 19 Beet it.

› 20 Winter skin woes.

› 21 When the world spins.

FISCAL

fitness

› PAGE 37

INSIGHT | ADVICE | SOLUTIONS

By Laurel Gillum

› 38 Lawyer up.

› 40 Taxing news.

› 42 Budgeting basics.

on the cover photographer: John Jernigan model: Cealia Athanason on location at: Angie Lewis State Farm

HEALTHY vibe

› PAGE 45

MIND | HOME | LIFE

By Diane Bedard, Laurel Gillum and Cynthia McFarland

› 46 For the love of Fido.

› 47 A historical adventure.

› 48 Don’t worry, be happy.

Photo by John Jernigan

Save the Date

Ocala Royal Dames for Cancer Research 32nd Annual Tiara Ball

Saturday, February 24, 2018 at 6pm

Black-Tie Affair

Circle Square Cultural Center

Tickets: $125 each

Sponsorship Available

Contact 352.687.0981

Purchase online at OcalaRoyalDames.org

Monica Haufler Nancy Porter

Co-Chair Co-Chair

ADVISORY BOARD

HEALTHY LIVING MAGAZINE has brought together a group of medical experts and community leaders to serve on our advisory board and share their expertise and insight with our readers.

Craig Ackerman Public Information O cer

FLORIDA DEPARTMENT OF HEALTH IN MARION COUNTY

Nicolas Blaser Vice President – Business Services O cer

BB&T

Mark Jank, M.D. Ophthalmology

OCALA EYE

Brittney Marthaller Director, Marketing & Public Relations OCALA HEALTH

Amanda Brown Director of Marketing and Communications RADIOLOGY ASSOCIATES OF OCALA, P.A.

Ashley Cauthen, M.D. Cosmetic And Clinical Dermatology MIDSTATE SKIN INSTITUTE

Linda McKenna Director of Business Development

SIGNATURE HOMENOW

Navinderdeep Nijher, M.D. Plastic Surgery OCALA PLASTIC SURGERY

Kristina Donohue Mission Advancement Coordinator THE CENTERS

Chris Okonkwo, M.D. Pediatrics CHILDREN’S HEALTH OF OCALA

Derek Farr, D.O. Orthopedic Surgeon TWIN PALMS ORTHOPEDICS Michael Holloway, M.D. Physician-Directed Weight Management & Medical Aesthetics

LIFESTYLE SOLUTIONS MEDSPA

Jayanti Panchal, M.D. Internal Medicine and Medical Weight Management SUCCESS BY DESIGN

PUBLISHER

Kathy Johnson kathy@healthylivingmagazines.com

OFFICE/PRODUCTION MANAGER

Cynthia Brown art@healthylivingmagazines.com

EDITORIAL

EXECUTIVE EDITOR

Karin Fabry-Cushenbery karin@healthylivingmagazines.com

MANAGING EDITOR

Melissa Peterson melissa@healthylivingmagazines.com

ASSOCIATE EDITOR & SOCIAL MEDIA MANAGER

Cealia Athanason cealia@ocalastyle.com

SOCIAL MEDIA SPECIALIST

Vianca Torres vianca@ocalastyle.com

FOOD & LIFESTYLE CONTRIBUTOR

Robin Fannon

CONTRIBUTING WRITERS

Angelique Anacleto

Brett Ballantini

Diane Bedard

Jim Gibson

Laurel Gillum

JoAnn Guidry

Bonnie Kretchik

Cynthia McFarland

Katie McPherson

Nick Steele

Sean Trapani

ART

art@healthylivingmagazines.com

CREATIVE DIRECTOR

Jessi Miller

GRAPHIC DESIGNERS

Kristy Taylor

Amber Laudicina

PHOTOGRAPHERS

John Jernigan

Sheila Hartley 123rf.com

SALES DIRECTOR OF SALES Dean Johnson deanjohnson@healthylivingmagazines.com

SALES MANAGER

Sharon Morgan

ACCOUNT EXECUTIVES

Skip Linderman

Peggy Sue Munday

Cecilia Sarco

Lori Tani

DISTRIBUTION

Dave Adams

Debra McQueen

Rick Shaw

Stetzer, Owner

under pressure

If you’ve always had borderline high blood presssure, don’t be surprised if you are diagnosed with o cially at your next checkup. According to new guidelines announced by a dozen medical groups at an American Heart Association conference, high blood pressure is now considered to be a reading of 130 over 80, rather than the previous reading of 140 over 90, adding 30 million Americans to the list of those who have the condition. In 90 percent of cases, high blood pressure is the direct result of poor diet, lack of exercise and other bad habits, such as smoking or alcoholism.

Here are the newest guidelines from the American Heart Association: Normal: Under 120 over 80

Elevated: Top number 120-129 and bottom less than 80

Stage 1: Top of 130-139 or bottom of 80-89

Stage 2: Top at least 140 or bottom at least 90 Blood pressure should be checked at least once a year by a health professional.

day by day

Fun events, helpful tips and monthly to-do’s for January

Take Control of Your Diabetes Support Group at the Senior Wellness Community Center*

Start a folder for incoming tax documents.

Organize digital photos from 2017.

First Saturdays at the Appleton Museum of Art (every first Saturday, 10am-5pm)

Sunday brunch with friends and family

Make appointments for the family’s annual health and dental checkups.

In It 2 Win It—weight loss class (every Tuesday for 8 weeks, 10:30-11:30am) at the Senior Wellness Community Center

Movie night with the family I Love a Piano at the Ocala Civic Theatre (Jan. 11-Feb. 4)

Print and frame favorite photos from 2017.

Check out Jerry’s Indoor Archery Range in Ocala.

MARTIN LUTHER KING, JR. DAY

Chair Yoga at Blissful Life Corporation (every Wednesday, 10:30am)

Organize kitchen drawers, discard unused utensils

Plan layout for scrapbook, and think of witty captions.

Take kids rollerskating at Skate Mania or Skate-A-Way South.

Make hot cocoa and

Pick up donuts for the

Donate gently used Start making Put 2017 scrapbook Super Saints 5K at the Baseline Road Trailhead

SUPER BOWL SUNDAY

Make this year’s Super Bowl party one to remember

Hang a banner and streamers in your team’s colors, and scatter real or inflatable footballs around the

Use coolers, buckets or small tubs for drinks. Serve sandwiches, crackers and dips, veggie trays and

Go the disposable route for paper goods, choosing thick, sturdy plates so snacks can be piled high. Ask friends to bring folding or canvas chairs if you

Ocala Half Marathon at the Paddock Mall

A Circle of CARE

Centered on YOU

Nuclear medicine is an advanced technology used to diagnose and treat heart disease, cancer, gastrointestinal, neurological and endocrine disorders and much more.

RAO’s radiologists subspecialize in nuclear medicine and adhere to the most rigid safety standards, so you can feel confident in our care.

marion county chili cook-off

The 36th annual Marion County Chili Cook-Off brought together enough chili to fill the Southeastern Livestock Pavilion. This fall community event was put together by The Cornerstone School, and participating businesses made their best chili for a chance to win one of several awards. All proceeds benefited The Cornerstone School.

Photos by Crys Williams @ Southeastern Livestock Pavilion

Chris Reynolds, Brooke and Kaylin Ricks

Holly and Brent Schmidt, Ashley and Jason Yates

Destiny Vazquez and Blake Yandle Jenn and Joseph Romani

Corey, Emily and Olivia Trahan

Caleb and Christine Walker

Shawn Hardy and Nicole Greene

Debbie Posey, Ricky Hubbard, Kylie Pitalo, Leigh Mann and Elizabeth Vryhof

Brandi DuCoeur, Brett Ortagus, Mike Magee, Shawn Sams, Richard Grubbs, Rob Altman and Joe Talley

Destiny Espinosa, Danielle Campbell, Chelsea Sherouse and Austin Lopez

Alexander Kollar, Damon Vitale and Phil Delong

Ladonna Thyng and Tammy White

Ashley Helsel, Katelyn Abbott, Katherine O’Brien and Leigh-Ann Smith

island grove sangria 5k dash

To kick off the fourth annual Island Grove Wine Company Fall Festival, Island Grove held its second annual Sangria 5K Dash to benefit the Cross Creek Volunteer Fire Department. Following the race, runners enjoyed a celebratory glass of sangria and received a custom medal.

Photos by Crys Williams @ Island Grove Wine Company

Sarah Aschliman and Jennifer O’Donnell

Jennifer and Eric Spafford

Garrett and Christina Hutto

Adell Dawson, Krista Shaw and Chris MacDonald

Kristen Soucy, Ebony Wilhelm, Marta Gonzalez and Brye Sargent

Mary, Anna and Jenn List

David Rountree and Jessica Lynch

Natalee, Emma, Jason and Jenna Watkins

Suzanne Newell and Elizabeth Salch

Ruth Macfarland and Angie Kapec

Kathy Delaney and Lara Moorhouse

Elizabeth Baker and Heather Evans

Kat Flaherty and Nancy Dunbar

Jason Howard and Tricia Meisner

comfort & connection

Our Hearts Align brings support and resources to families dealing with miscarriage.

› By Cealia Athanason

Kara Mangum opens a box sitting on the table in front of her. She pulls out pamphlets, tissues, a pin, a handwritten note, chocolates and tea, a journal. It’s a care package she put together for women facing miscarriage. She has dropped at least one of these care packages o at most, if not all, OB-GYN o ces in town.

“Our community didn’t have any resources for me,” Kara says. “I want to provide that for others going through miscarriage.”

It wasn’t long after Kara’s own miscarriage that she began thinking about doing something for others. When she went through it, she remembers wanting to talk to someone, wanting resources and feeling that nothing met her needs.

“People don’t talk about it,” Kara says. That’s something she’s hoping to change.

The months following her miscarriage, Kara kept a journal of ideas and experiences she’d just gone through. She wanted to turn her situation into something good and provide others with resources that hadn’t been available to her.

“One day, I just knew something needed to be done,” she says.

Kara’s friend, Kara Brown, approached her with the idea of making a documentary. The plan was to compile several people’s stories into a DVD that they could hand out. Over time, the idea morphed into an organization. With the development of a website, Our Hearts Align now provides free access to individual interviews

Photo by John Jernigan

under the ‘Aligned’ section of the organization’s website. The blog format enables this section of the website to contain both written and video stories.

With the help of her three board members, Kara formed Our Hearts Align to provide comfort and resources to families going through miscarriage. It took a few years for the organization to come together, but Kara feels this is her passion and purpose.

“It’s comforting to me that I can provide comfort to others,” Kara says.

The name ‘Our Hearts Align’ represents the whole concept of the organization. Kara hopes to bring families together to connect and align with each other through shared experiences. She wants moms and dads to know they are not alone.

a trong tart

Our Hearts Align o cially launched in October 2017 during National Pregnancy and Infant Loss Awareness

Month. OHA had several events lined up throughout the month to kick things o . They partnered with the Bump, Baby & Beyond Expo, and Kara met many supportive moms and gave out commemorative pins for them to wear. OHA also hosted a rock-painting party and held a special candlelighting ceremony on National Pregnancy and Infant Loss Awareness Day. For this ceremony, several families gathered at Tuscawilla Park, lighting candles in remembrance of lost children.

Kara also began a monthly support group to provide a safe and open forum for parents to share their stories, ask questions and get to know each other. Kara’s community on social media has also helped women outside of Ocala to get help, as well.

Kara has worked to build a bank of resources for parents dealing with miscarriage. When someone reaches out to her for help, the fi rst

thing she does is fi nd out their current needs and the timeline of their pregnancy and miscarriage. She’s written a book specifi cally for moms— complete with a stressrelieving coloring section and journaling pages—and she is also working on a children’s book to help parents explain the concept of miscarriage to their children. Though Kara didn’t have children at the time of her miscarriage, she did have nieces and nephews who were excited for her baby to arrive. Explaining that the baby would not be coming wasn’t easy.

Once Kara knows what someone needs, she can point them in the right direction. That could mean sending them links to the many resources on OHA’s website, connecting them with a counselor or doctor, plugging them into the monthly support group or inviting them to be part of her Facebook forum.

Board member Jennifer OrtizCorrea is a maternal mental health counselor. She attends

the support group meetings to provide input in discussions, and she’s available for appointments. Kara’s other board members, Kara Brown and Rebecca Neville, are essential to running the organization, as well. Kara Brown handles the website and videography, and Rebecca takes care of taxes, federal guidelines and treasury aspects.

This is only the beginning for OHA. In the future, Kara Mangum hopes to book speaking engagements, fund more research on miscarriage and spread OHA as far as possible. She wants all mothers and fathers to know it’s OK to talk about pregnancy loss and that so many others have gone through it and are going through it, too.

“Part of the purpose is to assure moms [and dads] that they’re not alone,” Kara says.

Learn more › ourheartsalign.org

Kara has worked to build a bank of resources for parents dealing with miscarriage. When someone reaches out to her for help, the first thing she does is find out their current needs and the timeline of their pregnancy and miscarriage.

power your brain

Stephen Cunnane, Ph.D., researcher, author and

full professor, will be the featured speaker for the Ocalabased IHMC Evening Lecture Series on February 15.

› By Cynthia McFarland

We want our brains to stay sharp as we age, but all those supplement advertisements and recommendations can be confusing at best—and misleading at worst.

Dr. Stephen Cunnane notes that, although there’s no “magic pill” for maintaining cognitive function, we have at least two very powerful keys at our disposal: exercise and nutrition.

A full professor in the Departments of Medicine and Pharmacology & Physiology at the Université de Sherbrooke in Québec, Canada, Dr. Cunnane was awarded a Canada Research Chair at the university’s Research Center on Aging in 2003. He is the author of five books, including two on nutritional and metabolic constraints on human brain evolution: Survival of the Fattest: The Key to Human Brain Evolution (World Scientific 2005) and Human Brain

Evolution: Influence of Fresh and Coastal Food Resources (Wiley, 2010).

Although many people in developed countries— especially the Baby Boomer population—turn to pharmaceuticals, Cunnane notes that this isn’t the answer for such debilitating problems as Alzheimer’s disease.

“We’ve had spectacular drugs in the last 50-70 years, including antibiotics, painkillers and blood pressure medication, but, so far, there are no drugs for chronic Western diseases like Alzheimer’s,” he says.

“As we age, the brain is increasingly starved for energy, with most people over age 60 experiencing at least a 10 percent energy deficit in the brain. Ketones are chemicals made from fat that are an excellent source of fuel for brain energy. You can eat a diet high in fat and very low in carbohydrates to

produce ketones, or you can use a ketogenic supplement containing medium chain triglycerides (MCT),” Cunnane explains. “We’re doing controlled trials with MCTs now to determine whether the improvements [seen on] brain energy level[s] from ketones also reduces memory loss.”

“Nutrition is part of the e ective prevention strategies to control the rate of decline in memory associated with aging, but it’s just one part of the puzzle, which also includes our social milieu, cognitive stimulation and physical activity,” Cunnane says, adding that the sedentary lifestyle so common in developed countries is highly detrimental to overall health, especially as we age.

Bottom line, we need to eat better and keep moving.

“Take care of what’s below the neck and you’ll take care of what’s above the neck,” says Cunnane.

“A diet rich in vegetables and fish is beneficial to brain function, and you should reduce the amount of refined sugar as much as possible,” he advises. “Nutrition goes hand in hand with exercise, and the majority of people over 60 aren’t coming close to doing the amount of exercise they should, which is at least 30 minutes a day, preferably with a friend.”

These preventative measures help brain function, support the cardiovascular system and improve overall health.

underpasses at 49th Avenue and County Road 484 before ending at State Road 200.

“At this time, there isn’t a paved connection to the Ross Prairie Trailhead and no parking area at the end point. When the paved trail is extended to Dunnellon, a paved connector trail to the Ross Prairie Trailhead will be constructed,” says Ximenes. “The best Greenway trailheads to access the paved trail are Santos, Land Bridge and 49th Avenue.”

The multi-use paved trail will be open to all non-motorized users, including bikers, hikers, rollerbladers and skateboarders. And Ximenes adds that “it is handicap accessible for those who ride hand-powered bikes. It will be a safe place, away from tra c, for all users.”

trails connectivity

New paved trail will provide additional recreational access to Marjorie Harris Carr Cross Florida Greenway.

There’s a new trail in town. More specifically, it’s in the Marjorie Harris Carr Cross Florida Greenway. Stretching for 20 miles, the paved trail was funded by the Florida Department of Transportation District 5 with Marion County serving as project manager in coordination with the CFG o ce. Going

› By JoAnn Guidry

west from the Santos Trailhead to east of State Road 200 in the Ross Prairie section of the Greenway, the paved trail is all about connectivity and accessibility.

“The new Greenway paved trail is an important link in several statewide trail systems,” says Bre Ximenes, the CFG trails and volunteer coordinator.

“This includes a connection to the Heart of Florida Loop Trail, Coast To Coast Trail and the Withlacoochee State Trail.”

Starting from the Santos Trailhead, the paved trail will go west, including through underpasses at County Road 475 and County Road 475A. It will then cross the Land Bridge over I-75, go through the

For Danny Bal, who was a horseback rider, biker and Greenway volunteer, the paved trail has a special meaning. After being hit head-on by a car while riding his motorcycle last November, Bal is now a paraplegic. A group of Greenway volunteers held a fundraiser and through donations purchased a handpowered bike for Bal.

“Thanks to the special bike and the paved trail, I can be back out on the Greenway,” says Bal. “It gives me a safe place to be active again.”

With the paved trail, the CFG now o ers more than 300 miles of recreation trails.

“We want as many people as possible to be able to enjoy the Greenway,” says Ximenes. “Of course, new trails also means we need more volunteers to help with trail maintenance. We’re always looking for more good volunteers.”

Learn more › BRE XIMENES, CFG TRAILS & VOLUNTEER COORDINATOR

› Bre.Ximenes@dep.state.fl.us or (352) 236-7143

Photograph by Bre Ximenes

eat the rainbow:

Take your breakfast to new heights with this colorful (and nutritious!) smoothie bowl.

Make it: Blend together fresh or frozen strawberries and raspberries, ½ cup each, with a splash of coconut milk (or the milk of your choice). Transfer mixture to a separate container. Blend together ½ cup fresh or frozen mango chunks with 1 cup frozen banana slices and ¼ cup milk. Add berry mixture, and blend together until smooth. Pour into bowl, and add your favorite toppings. Toppings used in this photo include avocado slices, granola, banana slices, unsweetened coconut flakes, blueberries and raspberries.

Find more smoothie recipes on hellohealthnut.com.

Photo by John Jernigan

warming winter salads

Here is a quick guide to mix and match ingredients to create your own masterpiece. Don’t forget to throw in some nuts and/or beans for added protein.

› Lettuces

› Root vegetables

› Fruit

› Grains

rear-view mirror.

› Recipe and photo by Robin

Fannon

Winter salads that include cooked ancient grains, roasted root vegetables, nuts, seeds and seasonal fruit are a great source of nutrients and satisfying fiber and will give your meal that cozy, comfort-food feeling we all crave in winter (yes, even in Florida!). Keep the dressing light and you will achieve delicious and healthy perfection. I find that a simple vinaigrette works well and doesn’t overpower the earthy flavors.

Robin Fannon is a New York culinary school trained-chef and a successful party planner with decades of experience. You can visit her popular blog at rsvprobin.com for healthy recipes, party tips and lifestyle articles. Or check her out on Facebook or Instagram.

rsvprobin.com

› Spinach

› Sweet potato

› Pomegranate

› Quinoa

› Arugula

› Winter squash

› Pear

› Millet

› Radicchio

› Beet root

› Apple

Spinach, Quinoa, Sweet Potato, Pomegranate Salad with Basic Vinaigrette

(Serves two as a main course)

› Brown rice

› Endive

› Parsnips

› Cranberry

› Farro

› Swiss chard

› Celery root

› Citrus fruits

› Amaranth

› Butter lettuce

› Brussels sprouts

› Persimmon

› Sorghum

2 cups raw spinach

1 medium-sized sweet potato

1 pomegranate

1⁄2 cup quinoa

1⁄2 cup grated carrot

1⁄2 cup chopped walnuts

Peel, and cut sweet potato into bitesized cubes. › Place cubes on a sheet pan, drizzle with olive oil, sprinkle with salt and pepper. › Roast in a 375°F oven for 20 minutes, tossing halfway and being careful not to burn. › Prepare quinoa according to package direction (typically 1 cup of water or broth to 1/2 cup quinoa).  › When finished, toss in the grated carrot. › Cut the pomegranate in half, and remove seeds. › To assemble the salad, place spinach in the center of plate or bowl, top with quinoa and carrot mixture and surround with sweet potato, pomegranate and walnuts.  › Drizzle with your favorite vinaigrette.

Using seasonal produce during the winter months is a perfect way to put the previous year’s indulgences in the

beets me

Let’s talk beets—and not the kind that make you want to whip and nae nae.

› By Laurel Gillum

One of the richest vegetables in terms of nutritional content, beets are high in immune-boosting vitamin C, fiber, potassium, manganese and B vitamin folate. Grouped together, these valuable nutrients can help lower blood pressure, fight cancer and inflammation, boost stamina and support detoxification.

under pressure.

The nitrates found in beets are converted into nitric oxide in the body. Why is that a big deal you ask? Well, nitric oxide helps relax and dilate blood vessels, improving blood flow and lowering blood pressure.

I got stamina.

Co ee who? Beet juice has been found to enhance tolerance to high-intensity exercise, also due to nitrates. Drink beet juice prior to exercising for a positive energy boost.

beet it.

We mean, beat it. Beets are a unique source of betaine, a nutrient that helps protects cells, proteins and enzymes. Betaine helps beat inflammation, protect internal organs improve vascular risk factors, enhance performance and works to prevent numerous chronic diseases.

detox!

Beets support detoxification by helping to purify the body’s blood and liver. The betalin pigments found in beets support the body’s phase two detoxification process—when broken down, toxins are bound to other molecules so they can be excreted from the body.

don’t forget.

According to a 2011 study, nitrates found in beets just may help increase blood flow to the brain in older people and help slow cognitive decline. Participants in the study consumed a high-nitrate diet that included beetroot juice. Sure enough, their brain MRIs showed increased blood flow in the frontal lobes post-diet. The frontal lobes are associated with cognitive thinking and behavior.

new in trends: beetology

Beetology, a new line of craft beverages from Kayco, contains no more than five healthy ingredients—all of which are completely organic, chemical-free vegetables and fruits. This coldpressed super drink is completely free of added sugar, artificial preservatives, synthetic coloring and flavor, or other chemical additives. Varieties include Beet, Lemon and Ginger, Beet and Veggie, Beet and Tropical Fruit, Beet and Berry, and Beet and Cherry.

beets at home

If you are running short on time, this beet juice recipe will spare you a trip to the supermarket. Quick and easy, follow these steps, and then get to sippin’.

› 1 apple

› 1 medium carrot

› small cube ginger

› 1 medium beetroot

› handful of fresh mint

› slice of lemon, to serve Place all ingredients through the juicer, and serve immediately.

ditch the itch

What’s itchy and red all over? Chances are it’s your dry, wintertime skin. No fear, though, we have some suggestions that just might help relieve your worst symptoms.

By Laurel Gillum

Hot or cold?

A long, hot shower may sound like the perfect ending to your stressful day. For your skin’s sake, though, lukewarm water is best. Cooler water temperatures help to avoid the stripping of natural oils from the skin and hair. The cooler water also closes your pores, making your skin’s surface less sensitive. Wrap up in a nice cozy blanket after showering instead.

Water wonderland.

Summer isn’t the only season that requires hydration. Your skin’s health starts from within. Drink plenty of water. Eating food high in water content is also beneficial. Watermelon, cantaloupe, apples, oranges or kiwi and watery veggies like celery, tomatoes or cucumbers are all great sources of hydration.

Lotion up.

Not only should you moisturize more often in cooler months, you should remember to do it right after washing. Applying lotion to damp skin helps seal that moisture into the skin. Store your lotion of choice beside the bathtub or even inside the shower if that’s what it takes to remember the extra step.

Moisturize wisely.

Petroleum-based lotions often do more harm than good. Be sure to choose a smart formula that has natural, nourishing ingredients. Go for an oil-based rather than a water-based solution to help retain moisture against the cold weather. Ingredients like lavender, chamomile and jojoba may help soothe dry, itchy skin.

Sleep away dry skin.

Hands, feet, elbows and knees have thin skin; therefore, they tend to lose their moisture fast. At night, lather these areas with a deep moisturizer and wear cotton socks to bed to lock in the moisture until morning.

DIY.

Facial and skin masks made at home are fun and easy. Mix together ingredients such as honey, avocado, yogurt, olive and jojoba oils, almond oil, bananas or aloe to create a cream or paste for lasting hydration. A quick internet or Pinterest search will yield tons of tried and true recipes to pamper your skin.

Humidify.

Consider placing an air humidifier in the room where you spend most of your time. This will help put moisture back into the air, preventing your skin (and your sinuses for that matter!) from drying out.

Cleanse yourself.

Certain facial cleansers can be extremely drying to the skin. If your routine products contain glycolic or salicylic acid, ditch it for a more hydrating version. Immediately after cleansing, apply moisturizer. The same goes for hand soap.

›

it’s got to vertigo

CAUSES OF VERTIGO

Benign paroxysmal positional vertigo, or BPPV, is often the culprit of an inner ear problem. BPPV occurs when tiny calcium particles clump up in canals of the inner ear. This makes the inner ear’s job of sending signals to the brain about head and body movements relative to gravity somewhat di cult and can throw o one’s ability to stay balanced.

Meniere’s disease is an inner ear disorder caused by the buildup of fluid and changing pressure in the ear.

By

More episodes of vertigo have been attributed to vestibular neuritis or labyrinthitis, an inner ear infection that causes infl ammation in the inner ear around nerves that are important for the body to sense balance. Vertigo has also been linked to head or neck injuries, strokes or tumors, certain medications that cause ear damage and migraine headaches.

SYMPTOMS

Once acquired, vertigo can easily be triggered—sometimes by the smallest movement of one’s head. Symptoms from patients have ranged from spinning, swaying and tilting, to more serious conditions like feeling nauseated, vomiting and ringing in the ears or hearing loss. These symptoms can last a few minutes to many hours and may come and go.

PREVENTION

First and foremost, before trying any at-home remedies for vertigo, make sure to contact your primary care physician for treatment options.

› Avoid migraine triggers such as food that contains the amino acid tyramine, including red wine, chicken liver, smoked meats, yogurt, chocolate, bananas, citrus fruits, figs and ripened cheeses.

› Take precautions to prevent injuries from falls.

› Drink plenty of water, as dehydration can lead to dizziness.

› Sometimes medication, such as meclizine, is prescribed and taken as needed.

› If the cause of your vertigo is vestibular neuritis or inflammation, it may prove beneficial to consume food

known to fight inflammation with omega-3 fatty acids, including salmon, sardines, eggs, Brussels sprouts, cauliflower and spinach.

› Those with risk factors for stroke should control their high blood pressure and high cholesterol and stop smoking.

› Individuals with Meniere’s disease should limit their salt intake and consume plenty of vitamin C.

› Head positioning procedures, such as the Epley Maneuver, may also help. A Google search will reveal step-by-step instructions and video references for how to complete the maneuvers at home.

To feel like the world is spinning around you while on an amusement park ride is one thing. Continuous dizzy spells or the abrupt sense of unsteadiness in day-to-day life, however, is another.

›

Laurel Gillum

One Smal

l Change

By Cynthia McFarland

It’s that time again. You flip the calendar to a fresh, new year and think, ‘this is the year I’m going to do it’—whatever that “it” may be.

Quit smoking. Be more grateful. Eat better. Stop overcommitting.

Admit it. This isn’t the first year you’ve had the desire to change, but why is it so hard to make something good for you into a habit? It only takes a few weeks to form a habit, right?

Wrong.

Psychologist Jeremy Dean, in his book Making Habits, Breaking Habits: Why We Do Things, Why We Don’t, and How to Make Any Change Stick, explains why that’s not usually the case.

Dean notes that there’s no solid evidence for the commonly held belief that it takes 21 days to form a habit and that this figure is likely a considerable underestimation.

He references a study from University College London, which recruited 96 people interested in forming a new habit. The study found that skipping a single day wasn’t detrimental, but early repetitions gave the biggest boost in an action eventually becoming habitual. Researchers discovered that the amount of time for the new activity to become “automatic” varied greatly—anywhere from 18 to 254 days. On average, it took 66 days before participants

formed a habit.

In other words, go easy on yourself and don’t expect dramatic changes to occur quickly. Once you know it may take two months or longer to create that goodfor-you habit, your expectations become more realistic.

“When we set goals that are too ambitious, we can set ourselves up for failure and not want to try again. It’s better to start with small steps—one step at a time—and achieve some success. We can gradually make the goals more challenging, and before you know it, the small steps can turn into large leaps,” observes Marcia Morris, MD, a psychiatrist at the University of Florida Student Health Care Center in Gainesville. Morris is the author of the new book The Campus Cure: A Parent’s Guide to Mental Health and Wellness for College Students, available on Amazon and at Barnes and Noble.

Morris says that when working with

patients, she helps them choose goals that are challenging but also attainable. For example, someone with social anxiety disorder might have extreme di culty talking with someone he or she does not know. For this individual, a party or business meeting can be excruciating. Morris coaches that person to start increasing social interaction in small, safe ways, such as making small talk with the cashier at the grocery store.

“New challenges can be added every week,” she says, “and in time, the person will be comfortable making a presentation in front of a group. You have to start with small steps when you want to achieve big changes.”

Although there may be multiple areas in your life where you’d like to make a change, don’t attempt a complete overhaul at once. The key to success is one step at a time. Establish one positive habit—however long it may take—before tackling another.

Ready for a change? We’ve rounded up some inspiration, so pick one and get started.

Whether you need to eat more vegetables, read more books or quit spreading yourself so thin, it�s time to realize that making one small change in your life can actually make all the difference in the world.

,

“You have to start with small steps when you want to achieve big changes.”

-Marcia Morris, MD

Photo by John Jernigan

More Kindness, Please

Exercise your “compassion muscles” by incorporating acts of kindness into your life on a regular basis. Not only will you help others, but you’ll feel better, too. Yep, being kind actually has proven health benefits. Acts of kindness release the hormone oxytocin, which in turn releases the chemical nitric oxide, which dilates blood vessels and can protect the heart by lowering blood pressure. Oxytocin also reduces levels of free radicals and inflammation in the cardiovascular system. Research from Emory University revealed that being kind to others makes the pleasure and reward centers in your own brain light up, which is often referred to as the “helper’s high.”

A University of British Columbia study took a group of highly anxious people and asked them to perform at least six acts of kindness per week. Study participants experienced significant improvement in just one month: more positive moods, relationship satisfaction and even a decrease in social avoidance in those who were typically socially anxious. Being kind may even help you live longer. People 55 and older who volunteer for two or more organizations have a 44 percent lower likelihood of dying early.

Learn To Say “No”

If you constantly fi nd yourself overcommitted, even to positive things like helping with your kids’ school events, it’s time you learned to say “no” more often—with a smile, of course.

A study in the Journal of Consumer Research revealed that saying “I don’t” instead of “I can’t” made it easier for participants to excuse themselves from unwanted commitments. “I can’t” sounds like an excuse and “I don’t” implies conviction and personal boundaries. The key is realizing that you’re the only person responsible for setting your own boundaries, and you aren’t responsible for anyone else’s reactions.

Your daughter’s teacher may be disappointed you’re not bringing four dozen homemade cupcakes, but her reaction is not your responsibility.

Pile On The Fruits And Veggies

We’re supposed to fill two-thirds of the plate with veggies, but honestly, when was the last time you did that?

Someone consuming 2,000 calories a day should have four to five servings of veggies a day and the same number of servings of fruits. (If that sounds like entirely too much to you, this is a sign you’re skimping on these important food groups!)

Read A Book (Or Two Or Three...)

One in four Americans doesn’t read books at all, and of those who do, half read fewer than four books a year. Even more disturbing, the reading ability of the average American is only at an eighth- or ninth-grade level.

The best way to improve those dismal statistics? Read more! A study conducted at Emory University found that reading a novel can improve brain function on multiple levels, so for the sake of a healthy brain, pick up a book, and then another, and then another.

If you find digital books more appealing, all the better. A Pew Research study discovered that people who read on a tablet device read more books per year.

Ditch Tobacco For Good

If you’ve tried to quit before, you’re not alone. A Gallup poll showed that 85 percent of smokers have tried to quit at least once, and 45 percent have tried at least three times.

One serving is a cup of raw, leafy vegetables or a medium fruit the size of a baseball. Just a half cup of raw or cooked veggies or fruit counts, too, as does half a cup of vegetable or fruit juice.

Get inventive, especially if you have children. Make it a point to try a new fruit or vegetable every week or so. Grocery stores often have recipes featuring ways to enjoy unusual produce. African

There’s a very good reason it’s so hard to give up tobacco, and it’s called nicotine. This chemical naturally found in tobacco has more people under its addictive hold than any other drug in America.

Smoking can shorten your life by as much as 14 years, not to mention the cost of tobacco itself and related health problems.

Although some people manage to quit cold turkey, this doesn’t work for the majority. The following treatments/methods have been proven e ective for people who want to quit using tobacco:

• Counseling (telephone, individual or group)

• Advice from health care professionals

• Treatment and support via cell phone

• Behavioral therapies

• Nicotine replacement products (patch, gum, lozenge, inhaler and nasal spray)

• Non-nicotine prescription medication

Drink More Water

The average adult male’s body contains 60 percent water, while the female body contains approximately 55 percent water. Your brain, however, is about 70 percent water, which not only protects it, but promotes normal function. Because your brain itself can’t store water, it requires hydration throughout the day.

People often complain that they don’t drink more water because they hate going to the bathroom frequently, but that’s a small price to pay for a wellhydrated brain.

Prolonged dehydration literally shrinks the size of brain cells. Even slight dehydration adds to confusion, di culty focusing and short-term memory loss. There’s also a troubling link between dehydration and dementia. As we age, our bodies tend to lose the “trigger” that says, “I’m thirsty.” So an older person struggling with memory loss not only doesn’t feel thirsty but can actually forget they need to drink.

Hydration is also a factor in recovery after stroke. Research shows that about 60 percent of people are dehydrated at the time of having a stroke. E ects from the stroke worsened or stayed the same in 42 percent of the dehydrated patients after being hospitalized, as compared to just 17 of wellhydrated patients.

Not sure you’re properly hydrated? Take a glance in the toilet. Urine that is colorless or pale yellow is usually a sign your fluid intake is adequate.

There are numerous methods—some more complicated than others—on calculating how much water you should drink. Here’s one of the simplest: Your weight divided by 2 = the minimum ounces of water you should drink per day

Water in food counts toward your daily water intake, so that serving of watermelon or the big salad you have for lunch is a help.

Get In A (Healthy) Eating Rut

You don’t have to be infinitely creative in order to eat healthy, so don’t feel bad about regularly eating the same meal or snack—so long as it’s good for you.

In fact, research proves that this is a secret of many people who successfully maintain long-term weight loss. So, if you’ve found a handful of healthy dishes and snacks that work for you, stick to them. Just put the recipes into a rotation so you don’t get bored, and if you come across others that are appealing and healthy, add them in.

For example, if an egg white omelet with veggies and whole wheat toast has become your morning routine, there’s no need to change it up.

There’s enough pressure in life.

Move More, Sit Less

If regular exercise is already part of your routine, you know how much better you feel when you’re active. But if you’re among the 80 percent of Americans who don’t get the recommended amount of exercise, make this the year you change that statistic.

Physical exercise benefits virtually every part of your body, including your brain. Researchers at Stanford found that not only does exercise give an immediate boost to your cognitive skills, but regular exercise (especially between the ages of 25 and 45) decreases the risk of dementia and Alzheimer’s disease.

Look for ways to incorporate physical activity into your regular day. Everything from gardening to vacuuming can become aerobic if done long enough and vigorously enough to increase your heart and respiratory rates and, hopefully, break a sweat.

The Department of Health and Human Services advises that healthy adults get:

• At least 150 minutes of moderate aerobic activity per week; or

• 75 minutes of vigorous activity weekly; and

• Strength training for all major muscle groups two times a week or more.

Don’t cram all that exercise into one session or two. You’ll get more benefits— not to mention feel less sore—if you break it down into at least 30 minutes of activity five days a week.

Have a job that keeps you on your butt? Take frequent breaks throughout the day to stand up, stretch and walk around. Doctors say that even if you exercise, the more hours a day you spend sitting, the higher your risk of metabolic issues.

Express Gratitude

Being grateful—and showing it—not only makes you feel better, it goes a long way toward strengthening relationships, both personal and professional.

Make it a point to acknowledge the things people do to make your life easier, better and happier. And don’t just think your thanks, speak it.

Take a few minutes to get the family together—over dinner is a great time—and

ask everyone to share at least one thing they’re grateful for that day. (And no fair critiquing the comments. If your 6 year old says he’s grateful you didn’t make lima beans tonight, just smile and roll with it.)

If someone has gone out of their way for you, expressing your gratitude in written form is always appropriate. A note thanking that person for what they’ve done will do their heart good—and yours, too.

BY NICK STEELE • PHOTOGRAPHY BY JOHN JERNIGAN

Keith Hill has packed a lot of living into his 52 years. He has the quiet confidence of a man who knows who he is and has figured out his place in the world. Part of his journey to this place included serving as a police o cer for 20 years, being a 9/11 first responder, a builder and landscaper, as well as a devoted husband, father and grandfather. He’s also a talented bladesmith who has appeared on the History channel’s Forged in Fire, walking away with top honors and a $10,000 prize.

Down a sleepy country road in Ocklawaha, I find the Hill family farm, where two horses contentedly graze in the pasture. As I reach the barn that houses Hill’s rustic home forge, he steps out into the dusky late-afternoon light and flashes a welcoming smile. He is ruggedly handsome with a chiseled jaw and all-American good looks. His “silver fox” ponytail and flashing eyes bring to mind a swashbuckler out of a historical novel. But beneath the rugged exterior, beats the heart of a man with a child’s sense of wonder.

“All I wanted to do was be outside,” he recalls of his childhood in Ridgewood, New Jersey. “I wanted to hang out in the woods and go fishing. My parents had other ideas. They wanted me to fit into the community more,” he continues, hinting at the town’s air of high culture. “But I wanted something di erent.”

The something di erent Hill was seeking was adventure.

“I’ve always thought, ‘Enjoy life, have fun,’” he explains. “That’s what’s most important.”

Luckily, Hill found his partner in the adventure early on.

“I met my wife, Janice, when I was 16 years old,” he shares. “She pushes me at the right times and pulls me back when I need to not push so hard. She knows all my stupid quirks and just gets me. She’s a great woman. I adore her.”

Their love story helped pave the way for Hill to follow his dreams and survive some dark times.

“I was there when the second tower came down and for seven weeks after that,” he confides about his experience with the terrorist attacks of 2011 that felled the Twin Towers. “I was on an emergency services unit. Seven weeks, digging in the pile.” he explains. “She went through it with me and knows exactly what I’ve been through. It was the best and worst part of my career. It made me cherish life, the here-and-now and my loved ones. Because you never know if tomorrow will be there. I try to live my life as fully as I can every day. That’s why I do crazy stu ,” he o ers, gesturing to the anvil a few feet away. “Because I never knew I could. When I started making the blades, I was like ‘Wow, I can actually do this!’ It got me really excited.”

His first blade was inspired by Janice—or perhaps prompted would be a better word.

“When I retired from the Sheri ’s department in New Jersey, we moved down here. We’d been through the area before and just thought it was a special place,” he recalls. “It took me about a year and a half to adjust to retirement. I was looking for something to fill my time,” Keith recalls. “One day Janice said, ‘I bet you can’t make a knife out of these two horseshoes.’ Being a guy, I took on the challenge. After six hours of beating, I had made a blade. I’d done some

blacksmithing, out of necessity. I learned how to shoe our horses. I had a little anvil, a forge and some basic hammers. That’s how I learned to shape the steel,” he continues. “I personally think you have to be a blacksmith before you become a good bladesmith.”

But Janice admits she had a hidden agenda behind her challenge. As a history bu , with a passion for historical reenactments, she naturally got Keith involved, too.

“We’ve traveled all over,” she explains. “These days we do a lot in St. Augustine

never know if tomorrow will be there. I try to live my life as fully as I can every day. That’s why I do crazy stu .... because I never knew I could. When I started making the blades, I was like ‘Wow, I can actually do this!’ It got me really excited.”

Photo courtesy of Keith Hill

or Cedar Key but also around here. One year, the Bunco Babes had a theme of “Shipwreck Cancer,” and they wanted a bunch of pirates. That was fun!”

And although Keith was on board, she felt like he might have been just going along for her sake.

“I thought, ‘How can I make this more interesting for him?’” she recalls.

“My wife nudged me into knife making,” Keith interjects. “Then a reenactor friend heard about that first blade and asked if I could make him one and then came another friend. It took on a life of its own.

A lot of the reenactments are set around the 17th century right up to the 19th century, so I research the type of weaponry they would have carried back then. I study the geometry, the angles, the weight, how it was made, the whole package. That’s what drives me, the journey to create a blade as close to the original weapon as possible.”

He soon began taking orders through his Facebook group page BD Blades by BD McGee (a play on his nickname Big Dog), and then Janice nudged him again this time into a much more public arena.

“We’ve watched every episode of Forged in Fire,” Keith admits. “She kept poking me, ‘Come on, you gotta do this.’ I was like, ‘I don’t know. These guys are really good.’ She said, ‘Just do it!’ So I finally agreed. I emailed the producer, and she emailed me back an hour later. After exchanging 40 or 50 emails, Skyping and signing all kinds of waivers, they decided to have me on the show. It was an awesome experience.”

But Keith says that he never really looked at it as strictly a competition.

“I find that in competition you lose the artistic part of it. It’s more hurry up and get it done. When I was with the other three smiths, I didn’t feel any pressure. For me, it was more like a hammer-in,” he explains. “That is where a bunch of smiths come together to make stu , throw jokes back and forth, exchange ideas and techniques. It’s such a small society that when you come into contact with another smith, you have this rapport. I had an instant bond with all three.”

That didn’t mean that he wasn’t out to win.

“I wanted to win from the moment I walked in,” he admits. “Anything that I do, I go at it 110 percent. I race mountain bikes, too. Racing forces you to pace yourself. Mentally, you’re going into it to thinking, ‘I’m not going to go 200 miles for the first hour, so I have nothing left at the end.’”

And although he has created many di erent types of blades since, including some specialized ones for a sword-swallower, he says the Xiphos Sword he created for the show was the most memorable.

“The reward of bladesmithing is being able to stand back and look at something you’ve created. You start out with a big block of steel and somewhere within it is a blade. It’s up to you to give that blade a soul, a life and a direction. Part of me goes into every single blade I make, whether it be my sweat, blood or emotion. After beating, forging and shaping that blade, I took the grinder and cut o the ingot... or as I call it, the umbilical cord. I thought, “I just birthed a baby,” he continues with a satisfied laugh. “Something I also took away from 9/11 was to laugh,” he confides, his thoughts stretching out to connect the past and the present. “You have to wrap yourself up in life as much as you can.”

journey center earth to the of the

When you were a kid, did you ever dig for buried treasure in the backyard? If you did, can you remember that expectant, nervous feeling in the pit of your stomach as the shovelfuls of dirt piled up beside you? Who could imagine what wonders or riches might lay hidden just beneath the grass?

Now that you’re all grown up, you probably realize that the real chances of digging up a chest of gold or a bag of diamonds is pretty slim. But you don’t have to lose your innocent childhood expectancy, because nature has “dug” a few holes of her own and she’s inviting you to come exploring for her hidden treasures.

“There are a ton of caves in Florida,” says Jeremy Atyeo, Ocala resident and vice president of the Florida Speleological Society (FSS). “When caving, you never know what you might come across, especially in a cave that hasn’t been explored much. And, aside from the mystery, the beauty of the rock formations is absolutely amazing.”

journey center earth

But for Atyeo and his fellow cavers, exploring caves is more than the excitement of discovery or the dazzling splendor of nature’s artistic creations.

“There are two aspects to caving,” he says. “The most obvious is the enjoyment of the beauty nature has provided us, but the second may be the most important, and that is the protection and preservation of the caves we explore. In one respect, caving groups and organizations are very open, in that, with open arms we welcome anyone who has a genuine interest in caving, but we are also very, very secretive about, and protective of, the caves themselves. This is because vandalism to caves has become widespread, and once a cave has been vandalized, many times it cannot be restored to its natural state.”

Atyeo says there are unique rock formations in caves called speleothems that are formed by secondary mineral deposits. The most easily recognizable examples of speleothems are stalactites and stalagmites. Both are formed by water-laden solutions of minerals (usually calcium carbonate) that drip from the ceiling of a cave. Stalactites hang down from cave ceilings, and stalagmites are the corresponding formations that form beneath them on the cave floor. When the two grow to meet one another, they then form what is called a column.

Such speleothems, along with rimstone pools, flowstones and draperies can take tens of thousands of years to form, but they can be destroyed in just one second merely by the touch of a human hand.

“Caves are absolutely amazing,” says Atyeo. “Some are beautiful beyond description, but you cannot imagine what we have found in them. Garbage, marijuana pipes, needles, gra ti… you name it, we’ve found it in caves here in Central Florida. The aerosol from the spray paint cans destroys the environment inside the cave, and the painted-on gra ti that defaces the caves can’t be removed. For this reason, we never, ever disclose to the public the location of the caves we visit.”

Atyeo says his favorite caves are in southern Marion County and that the entire area is rich in caves.

“Almost all of the caves are on private property, and we contract with the landowners to allow us to explore them. With the approval of the landowner, we build a locking iron gate for each cave and then appoint one of our volunteer members as a cave ‘steward.’ The steward contacts the landowner each time a group wants to go caving, gets landowner approval and then provides the key to the lock to a group member so they can enter the cave. Everyone who enters the cave must sign a legal liability release form. When the group leaves, the gate is relocked to protect the cave. This helps stop vandalism and also protects the landowner from trespassers who might

BY JIM GIBSON PHOTOGRAPHY BY SEAN ROBERTS

Briar Cave, Marion County, Florida

have heard about the cave and who could possibly get injured or die while exploring the cave without permission.”

The FSS is centered in Central Florida, with its mailing address in Williston. There are presently 63 members, and the group can be found and contacted online at floridacaving.com. Atyeo says it is vitally important that anyone interested in caving on any level join a caving group.

“Caving is beautiful and amazing, but, at the same time, it is very dangerous. By joining a group, you can benefit from others’ experience,” he says. “There are safety rules that simply can’t be broken, and no one should ever go caving alone. Also, groups such as the FSS know where caves are located, and we keep that information within the group. When you join the group, they can then take you to some of the great caves under their stewardship.”

FLORIDA CAVERNS STATE PARK

If you want to go caving with your family and are looking for a somewhat “tamer” form of exploration, try Florida Caverns State Park in Marianna. Marianna is located

an hour’s drive northwest of Tallahassee about 10 miles from both the Alabama and Georgia state lines.

Florida Caverns provides cave tours of one of the most accessible and beautiful caving systems in the state—and one of the safest. The cavern is well lit and provides visitors the chance to view a cave in its natural state.

“Florida Caverns o ers the only cave tour in the state,” says Kelly Banta, park specialist. “This is a family-friendly tour, and all ages are welcome. Each tour has a guide who provides interesting facts about the caverns, and the tour takes between 45 minutes and an hour. There are 32 steps leading down into the cave, and visitors should be aware that the tour is moderately strenuous. You need to have the ability to duck down to at least 4 feet from the ground because there are some low ceilings in the cave. It is a wonderful experience; the lighting in the cave highlights the array and beauty of the various rock formations.”

According to Banta, the cavern is highly decorated with many unique

speleothems, including stalactites, stalagmites, rimstone pools, flowstones and draperies.

“This is a great family attraction. We have grandparents who bring their grandchildren here because they came here when they were a kid and want to share that experience with them,” she says. “You can visit here year-round, because the temperature in the cave doesn’t change. It’s 68 degrees every day of the year, so it’s very comfortable.”

Because caves are insulated from outside weather changes by the surrounding rock and dirt, they maintain a constant temperature. This makes a cave seem cooler in the summer and warmer in the winter.

Banta says the cave tours are very popular and that tickets are sold on a first-come, first-served basis. The park opens at 9am, and she suggests visitors arrive as early as possible. It costs $5 per car to enter the park with a limit of eight people per vehicle. Cave tours are limited to 25 people at a time, and tickets cost $8 for people older than 13, $5 for children 3 to 12 and children under 3

Briar Cave, Marion County, Florida

caving safety rules

› Join a group! Join a group! Join a group!

› Get landowner permission if exploring a cave on private land.

› Never go caving alone. Go with at least one other person.

› Tell someone else where you are going and when you should be expected to return.

› Always take a secondary light source.

› Wear a helmet.

› Wear appropriate clothing.

get in free. For groups of 20 or more who schedule ahead, the cost is $3.75 plus tax per person. The last tour takes place around 3:30pm. The park is open seven days a week year-round, only closing on Thanksgiving and Christmas days.

“There are an array of caves in the area,” says Banta. “Ocala Limestone extends up into southern Georgia and southern Alabama, and this is a source of a lot of caverns and smaller caves

throughout this region. There are another 30 caves here in the park, but none of them are for exploring by the general public. Some are home to the endangered gray bat, and these are nursery caves. The bats can easily be disturbed by voices or lights, and the caves have special legal protection.”

Other caves outside the park are available for exploration, but, as Atyeo stated, landowner permission is a must, and it’s always best to join a caving group that can get approval and provide the guidance needed to cave safely.

Atyeo says that the Marion County Parks and Recreation Department o ers a monthly guided tour of White Cli Cave at the Brick

City Adventure Park o SE 22nd Road in Ocala for those ages 8 and up. Tour registration costs $40 and includes caving gear. Participants can register online at marioncountyfl.org/parks or in person at the Parks and Recreation o ce. The hidden treasures nature has provided us under the ground, in reality, are much more valuable than the gold or diamonds we feverishly dug for in our backyards as children.

“Most people don’t realize what a vital resource caves are,” says Atyeo. Yes, they are beautiful and they are fun to explore, but caves also provide a home for endangered wildlife and are a direct link to the Floridan aquifer. If we destroy the natural environment in a cave, we could possibly destroy an entire species of animal—forever. And any garbage left in a cave could possibly introduce contaminants into the water we drink. Protecting caves goes beyond maintaining their natural beauty; it goes to protecting our environment, and ultimately our lives.”

Ocala Caverns, Marion County, Florida

Briar Cave, Marion County, Florida

Gremlin Cave, Marion County, Florida

money mayhem

Terrible at managing your money? You’re not alone. According to neuroscientist Dr. Sam Barnett, our brains are “not designed to make the kind of complex decisions our financial realities demand.” Comforting, right? A recent study looked at the stress on brains that gathered financial information from other sources, such as reading finance articles, talking to co-workers or meeting with a financial adviser, compared with brains that made financial decisions on their own. The findings? People need help when making decisions about their finances. In the study, neural signals associated with relaxation increased by 21 and 29 percent for people who received help, meaning they were more relaxed and able to focus on and understand their financial options. So, the next time you’re struggling with a financial decision, remember, there’s no need to go it alone—ask for help and do your research.

lawyer for hire

Choosing the right lawyer can be likened to choosing a spouse—your full trust and confidence in this person is key to your relationship.

Considering your lawyer acts on your behalf in business and legal matters, it’s important to take your time to select the right fit. Here are some tips for finding the perfect attorney.

Finding a match.

Find a lawyer who has expertise in the legal matter you’re dealing with. For example, an attorney who mostly deals with immigration cases is the wrong person to hire for a criminal case.

Ask questions.

Below are six questions to ask an attorney.

› How long have you practiced law?

› How many cases have you represented that were similar to mine? How many have you won?

› What is your approach to winning or representing a case?

› Are there alternative ways to solve my legal problem?

› How will you let me know what’s happening with my case?

› What is the likely outcome in my case?

›

By Laurel Gillum

It’s the mall things. Pay careful attention to your lawyer’s o ce space. Do they have client files laying out? This would indicate their lack of concern about client privacy and protecting confidential information. Have you read their reviews? Do they have a good reputation? When in doubt, ask the attorney for a few references and then call them. Take note if the attorney is condescending or patronizing. If you do not mesh with this person, move on.

Money. Many attorneys will give you a free estimate of the time and money they think your legal issue will cost. Feel free to shop around before making your final choice. Once you have decided on your lawyer, make sure you understand their fee arrangement. The four most common fee schedules are: by the hour, on contingency, flat fee or paying a retainer. Obtain your final agreement in writing, and make sure it’s signed.

Insurance. Be sure your attorney carries professional liability insurance.

Communication.

You want to ensure that your attorney has ample time to answer your questions and that he or she can do so in a manner that you understand. In addition to their ability to be able to communicate clearly with you about your case, they should also speak in clear terms to the defense counsel, judge and jury.

forbes.com, legalmatch.com, rocketlawyer.com

On February 27, 2017, a Marion County jury returned a record-breaking $52,000,000 verdict for our clients who were devastated in a highspeed rear-end collision.

Piccin & Glynn is a personal injury and wrongful death law firm with roots in Ocala since 1974. It is recognized as a Preeminent Law Firm with the highest rating for legal abilities, conduct, ethics, reliability and diligence.

John Piccin graduated from Villanova University and The University of Michigan Law School. His daughter, Katherine (Katie) Glynn, graduated from Eckerd College and St. Thomas University School of Law.

John and Katie handle all types of crashes— motor vehicle, trucking, motorcycle, bicycle, boating and aircraft. Other practice areas include medical and professional malpractice, product and premises liability, and insurance disputes, particularly insurance company “bad faith.”

If you want lawyers who will passionately work to pursue your legal rights following a tragedy or significant financial loss, give John or Katie a call.

taxing work

Get out your pencil and paper—the Internal Revenue Service has unveiled some major changes for 2018.

› By Laurel Gillum

From cost-of-living adjustments for retirement savings to inflation changes for tax provisions, check out the newest laws for the upcoming tax season.

HIGHER CONTRIBUTION

LIMITS FOR RETIREMENT

SAVINGS: If you’re an employee who participates in a 401(k) or 403(b), you will be allowed to contribute up to $18,500. That’s $500 additional dollars.

DEDUCTIBLE CONTRIBUTIONS

TO IRAS: Savers who contribute to individual retirement accounts

will have higher income ranges following cost-of-living adjustments. This deduction phases out for individuals and their spouses who are covered by workplace retirement plans. For single taxpayers, the limit will be $63,000 to $73,000.

CONTRIBUTIONS TO ROTH

IRAS: For single people or heads of households, the income phaseout has increased to between $120,000 and $199,000. For married couples filing jointly, that number is now $189,000 to $199,000.

STANDARD DEDUCTIONS:

The standard deduction for those married and filing jointly will rise to $13,000 from $12,700. Single taxpayers and those who are married and file separately will see their deduction rise to $6,500. The deduction will be $9,550 for heads of households.

PERSONAL EXEMPTION: The personal exemption will grow by $100 to $4,150. The phase-out for this exemption begins at an income level of $266,700 for single people or $320,000 for married couples filing jointly. The exemption phases out at $389,200

for individuals and $442,500 for married couples who file jointly.

ALTERNATIVE MINIMUM

TAX: The exemption amount is $55,400 for individuals prior to the alternative minimum tax kicking in and begins to phase out at $123,100. For married couples who file jointly, that will be $86,200 and will phase out at $164,100.

ESTATE TAX: The basic exclusion amount for estates of decedents who die in 2018 will be $5.6 million, an increase from $5.49 million in 2017.

Stick th The os

Thinking of doing your taxes on your own? You may want to think again. Here’s a few reasons to let the pros take over.

TAX PREPARATION FEES CAN BE DEDUCTIBLE: Any fees you incur while preparing for your taxes can be deducted if the sum of the miscellaneous deductions you are claiming is greater than 2 percent of your adjusted gross income.

ADDITIONAL DEDUCTIONS OR CREDITS: Are you aware of every tax deduction and credit you are eligible for?

Probably not. Your friendly neighborhood accountant probably is.

AUDIT ASSISTANCE: If you are audited, a tax professional can work with you to organize the necessary paperwork on your behalf.

AVOID MISTAKES:

Professional tax preparers use specialized software to doublecheck their work.

Progress is possible.

Progress is possible.

Progress is possible.

We know discussing financial strategies and choosing insurance not be your favorite thing to do. But making choices now can help you - and your family - confidence in your future. So you can get the things you love doing. No matter what your financial goals here to help. Let’s get started today.

We know discussing financial strategies and choosing insurance may not be your favorite thing to do. But making choices now can help give you - and your family - confidence in your future. So you can get back to the things you love doing. No matter what your financial goals are, I’m here to help. Let’s get started today.

We know discussing financial strategies and not be your favorite thing to do. But making you - and your family - confidence in your future. the things you love doing. No matter what here to help. Let’s get started today.

We know discussing financial strategies and choosing not be your favorite thing to do. But making choices now you - and your family - confidence in your future. So you the things you love doing. No matter what your financial here to help. Let’s get started today.

Diana Williams

Senior Financial Services Representative Principal Securities Registered Representative Investment Advisor Representative 50 SE 16th Avenue | Ocala, FL 34471 352-629-6556 | williams.diana@princor.com

We know discussing financial strategies and choosing insurance may not be your favorite thing to do. But making choices now can help you - and your family - confidence in your future. So you can get back the things you love doing. No matter what your financial goals are, here to help. Let’s get started today.

Diana Williams

Senior Financial Services Representative Principal Securities Registered Representative Investment Advisor Representative 50 SE 16th Avenue | Ocala, FL 34471 352-629-6556 | williams.diana@princor.com

Diana Williams

©2016. Principal Financial Services, Inc. Principal, Principal and symbol design are registered and service marks of Principal Financial Services, Inc., a member of the Principal Financial Insurance products issued by Principal National Life Insurance Co. (except in NY), Principal Insurance Co. Securities and advisory products offered through Principal Securities, Inc., member SIPC. Principal National, Principal Life, and Principal Securities, Inc. are members Financial Group®, Des Moines, IA 50392. AD3139 | t160812033c

©2016. Principal Financial Services, Inc. Principal, Principal and symbol design and service marks of Principal Financial Services, Inc., a member of the Principal Insurance products issued by Principal National Life Insurance Co. (except Insurance Co. Securities and advisory products offered through Principal member SIPC. Principal National, Principal Life, and Principal Securities, Financial Group®, Des Moines, IA 50392. AD3139 | t160812033c

Senior Financial Services Representative Principal Securities Registered Representative Investment Advisor Representative 50 SE 16th Avenue | Ocala, FL 34471 352-629-6556 | williams.diana@princor.com

©2016. Principal Financial Services, Inc. Principal, Principal and symbol design are registered trademarks and service marks of Principal Financial Services, Inc., a member of the Principal Financial Group®. Insurance products issued by Principal National Life Insurance Co. (except in NY), Principal Life Insurance Co. Securities and advisory products o ered through Principal Securities, Inc., 800/247-1737, member SIPC. Principal National, Principal Life, and Principal Securities, Inc. are members of Principal Financial Group®, Des Moines, IA 50392. AD3139 | t160812033c

©2016. Principal Financial Services, Inc. Principal, Principal and symbol design are registered and service marks of Principal Financial Services, Inc., a member of the Principal Financial Insurance products issued by Principal National Life Insurance Co. (except in NY), Principal Insurance Co. Securities and advisory products offered through Principal Securities, Inc., 800/247-1737, member SIPC. Principal National, Principal Life, and Principal Securities, Inc. are members Financial Group®, Des Moines, IA 50392. AD3139 | t160812033c

SET AND TRACK YOUR MONTHLY BUDGET: Use budgeting software, like Mint or YNAB, to help you see exactly where your money is going. If you don’t feel comfortable doing this yourself, consider consulting a financial coach to help you set a budget. Sometimes seeing what you actually spend can be a real eye opener.

EMERGENCY SAVINGS: Many people mismanage their budget when it comes to incidentals like medical bills, car repairs or home repairs. Ideally, you should have six to nine months of takehome income set aside to help you remain afloat should the unexpected occur. The best way to start an emergency savings fund is to set aside a small amount of money each month. To ensure that you don’t spend this money, it may help to set up a separate savings account.

new year, new budget

Planning a budget is one thing, but sticking to a budget is completely di erent. › By Laurel Gillum

People have many reasons for setting financial goals, from paying o debt to saving money for retirement. And let’s be honest, it’s just smart to be financially responsible! Although managing your finances can be overwhelming, with sound advice and self-discipline, it’s doable. Now, who’s in?

BE REAL: Keep your goals manageable by making sure they are realistic. For example, if you want to save money for retirement, look at all your monthly bills and expenses and write down a comfortable number that you think you could set aside each month to save. Then, do it.

EVALUATE LAST YEAR’S BILLS: Look to previous year’s expenditures to determine which months were the most expensive and why. Did you have any unexpected expenses? Did you conserve as much energy as you planned? Determining patterns in your spending can help you plan better for the future.

LEAVE YOUR DEBIT CARD AT HOME: Impulse purchases can quickly diminish your bank account. With your card, it is far too easy to make blind purchases without much thought. Calculate how much cash you will need each week for regular purchases by looking back through two or three months of bank statements. Then, have that cash on hand and use it wisely. When it’s gone, it’s gone.

LOOK FOR COUPONS: Finding coupon codes and discounts is easy with websites like Groupon. Cash back websites like Ebates help shoppers save by giving them a percentage of their purchase back in the form of cash. Do a little research. Before you buy anything online check for discounts, deals and savings.

Sources: mint.com, budgetsimple.com

Melissa Singleton, PA-C

Dr. Christina Mitchell

Dr. Ashley Cauthen

Katie Keel, ARNP-C Stacey Klingbeil, PA-C

slippery slope

Lies have a way of snowballing, don’t they? Understanding why people lie is complicated, but a recent study might prove there’s a biological reason behind those fibs. “When we lie for personal gain, our amygdala produces a negative feeling that limits the extent to which we are prepared to lie,” says Tali Sharot, an associate professor of cognitive neuroscience at University College London and one of the authors of the study published in the journal Nature Neuroscience.” In the study, as participants continued to lie, the emotional response—guilt—wore o , and the more it faded, the more comfortable they were with lying and the bigger the lies became. Our conclusion? Don’t lie in the first place!

hope for a brighter future

› By Cynthia McFarland

As 26-year-old Je Solomon* climbed on his motorcycle and headed to work, he never imagined it would be his last ride.

When Solomon was killed in a tra c accident in Washington, D.C., he’d made no prior arrangements for his pit bull. Only through the concerted e orts of multiple people and rescue groups was the dog adopted into a loving home and saved from going to a shelter.

This is just one of the many calls Virginia Kilmer has received at Perpetual Care, a life care center for pets who outlive their guardians.

“Not everyone dies of old age, so you always need to have a plan,” says Kilmer, who worked at an animal shelter and repeatedly saw once cherished pets surrendered—and often euthanized—because their person had died and there was no family member or friend to take them.

Her own beloved Chelsea, a Bichon Frise she’d had for 16 years, had recently passed away. Not long after, she met an older woman walking a young Bichon Frise and they began chatting. The woman volunteered that when she died she planned to have her dog euthanized because no one in her family would take her.

Haunted by that conversation and her work at the shelter, Kilmer had a revelation. Why not create an organization dedicated to helping people protect their pets from an uncertain future?

“For years I was working on the back end, trying to help animals that were already at the shelter. I needed to get

out ahead of it and help people plan so their animals don’t ever end up there,” says Kilmer, who regularly speaks with welfare groups and at pet expos about the necessity of planning ahead for pets.

In 2002, Kilmer started her non-profit organization while living in Virginia. Perpetual Care is now an approved nonprofit in Florida and can assist people anywhere in the United States.

“We think of pets as family members, but the law sees them as property. The best way to protect them is with a legally binding document known as a Pet Life Care Agreement, designating your pets to another person or an organization to care for them in the event of an accident, illness, disability or death,” she explains.

Kilmer’s organization can also help pet owners create a pet trust, an agreement for pet life care that includes funds that are kept in trust for the care of the pet(s). Sometimes this is accomplished by designating a life insurance policy for that purpose.

“Our mission is to keep pets who have lost their owners from going into shelters,” says Kilmer. “This helps shelters already overburdened with animals and ensures pets are safe and have a loving home for the remainder of their lives.”

Photo courtesy of Virginia Kilmer

history alive

Experience Crystal River’s “Ancient River Dwellers” Boat Tour

› By Diane Bedard

Crystal River Archaeological State Park and Crystal River Preserve State Park are home to a National Historic Landmark: a 61-acre Pre-Columbian Native American mound complex. This ceremonial and burial site was active from 1,000 B.C. to 500 A.D.

Both parks are quiet places to visit, with picnic areas, hiking trails and interpretive exhibits. The experience that makes the “must-do list” for visitors of all ages and abilities is taking a ride as history comes alive on the narrated Friends of Crystal River Parks’ Eco-Heritage boat tour.

“The saltwater from the Gulf of Mexico and freshwater from the springs mix in this area,” Park Service Specialist Marla Chancey

explains, “and the boat tour gives visitors an opportunity to learn the history of the area as well as see wildlife that thrive in an estuarine environment. Catching views of dolphins, manatee, seabirds and shorebirds is part of every tour.”

“To view the temple mounds as the native peoples did on their annual visits to the six-mound complex and realize how this ecosystem provided for all their needs is astonishing!”

After a boat tour, Marla highly recommends a visit to the Archaeological Park to explore in detail how this area provided food and shelter for 2,000 years to the native peoples who settled and visited here.

The 24-passenger vessel, “Monroe,” is run and maintained by park volunteers. All tour proceeds sustain the tour boat operations and directly support park projects.

“The Ancient River Dwellers” boat tour is provided by the Friends of Crystal River Parks each Monday, Wednesday and Friday at 10:30am and 1:30pm from Labor Day through Memorial Day, but tours may be cancelled due to weather conditions. Tickets are $15 for adults, $10 for children under 12 and free for children 6 and under.

“Tickets are sold on a first-come-firstserve basis, beginning one hour prior to boat trips and require cash or check.

You want to arrive early to ensure your seat. While waiting for the tour, there are interpretive displays and a beautiful native garden to be explored,” Marla shares.

Sunset cruises are o ered year-round, twice monthly, departing from the docks in front of the park o ce. Guests can enjoy a fun and relaxing evening retreat in nature capped with a magnificent Gulf sunset, including snacks and refreshments. Purchase tickets up to one month in advance at the Preserve o ce. Tickets are $20 for adults, $15 for children 12 and under and free for children under 6.

Both parks o er walking trails and well-behaved pets are welcome on a 6-foot leash.

Learn more › CRYSTAL RIVER

PRESERVE STATE PARK › 3266 N Sailboat Avenue › (352) 228-6028

Photos by Diane Bedard

be happy

exercise

Mental health a ects everything from how you cope with stress to how you connect with others. Even if you don’t struggle with mental health issues, take note of these exercises that just may increase your happiness.

TALK TO A DOCTOR. Seek the advice of a trained medical professional about the appropriate steps to take. Counseling? Medication? Dietary changes? Depression and anxiety screenings and mental health consultations are often referred to a clinician who can tailor to your specifi c needs.

MEDITATE. Spend some time to reflect on the positive things in your life. Even something as simple as your favorite food or a beautiful day can improve your mood.

LIMIT SOCIAL MEDIA. Take note of your morning routine. Do you wake up and check your news feed? If you have the tendency to compare yourself to others, try to minimize this type of interaction. Start your day by doing something you love instead.

As Elle Woods of Legally Blonde would say, “Endorphins make you happy.” When you exercise, these chemicals give you an instant mood boost. Even a morning walk qualifies as exercise and has been proven to ease symptoms of depression.

HAVE A SUPPORT SYSTEM. Whether your spouse or a close friend, research shows social connections are imperative to good mental health. Book a weekend getaway with your spouse, or catch a movie with your best friend.

EDUCATE YOURSELF. Mental health is far less intimidating when you know what is happening inside the brain. For example, some disorders are genetic, while other conditions have physical symptoms. Knowledge truly is power.

MAINTAIN A HEALTHY DIET. Incorporate fruits and veggies into your diet. Food such as spinach and walnuts contain key elements that help promote good mental health.

HIT SNOOZE. Yes, we’ve saved the best for last—permission to catch a few extra Zs. A lack of sleep a ects your physical health as well as your mental health. Sleep deprivation makes it di cult for one to regulate their emotions. Try to set a reasonable bedtime, and work toward sticking to it.

Studies show that one in four people will face a mental health issue at some point in their life. Therefore, emotional well-being should be a top-priority for everyone.

› By Laurel Gillum

Megan

Forrest

Carrol Dillon-Smith Administrator/Owner