Marion Healthy Living March 2018

Living Simple

Decluttering Methods To Get You Started

He Said, She Said How To Argue Fairly

Overcoming Anxiety & Addiction Foods That Fight

#DetectionSpecialists

advanced, state-of-the-art MRI services from RAO. Our Board Certified radiologists will personally review your images and communicate their findings directly to your clinician, so you can decide together if surgery or a more conservative treatment will give you the relief you need.

For clear, honest answers, talk to your doctor about the region’s trusted name in MRI technology: RAO.

Edson G. Cortes, MD; Ryan K. Tompkins, MD;

Carrol Dillon-Smith Administrator/Owner

getting more from less

› PAGE 32

Declutter and develop a lifestyle of more by owning less. › By Cealia Athanason

powered by nature

› PAGE 20

Using food to improve and maintain health. › By Cynthia McFarland

be

HEALTHY beat

› PAGE 7

TRENDS | NEWS | PEOPLE

By Cealia Athanason, Laurel Gillum, JoAnn Guidry and Cynthia McFarland

› 8 What to do this month.

› 10 All around town.

› 12 Listen and learn.

› 14 Young and on the run.

i recorded what you did last summer › PAGE 24

Do you ever have that nagging feeling that somebody is watching you? Well, it could be that you’re not the paranoid mental case your friends think you are. › By Jim Gibson

something to talk about

› PAGE 28

How to have constructive arguments with the people in your life. › By Cynthia McFarland

out of the darkness

› PAGE 38

Finding hope and healing from the struggles that come with anxiety and addiction.

› By Cynthia McFarland

HEALTHY body

› PAGE 15

WELLNESS | FITNESS | BEAUTY

By Robin Fannon & Laurel Gillum

› 16 Flavors of India.

› 17 Use this, not that.

› 18 For the love of running.

› 19 Got IBS?

on the cover photographer: John Jernigan

Shot on location with items from Shannon Roth Collection

HEALTHY vibe

› PAGE 43

MIND | HOME | LIFE

By Laurel Gillum

› 44 Protecting precious photos.

› 46 Kids’ health habits.

› 48 Time to spring clean.

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

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

Brittney Marthaller Director, Marketing & Public Relations OCALA HEALTH

Kristina Donohue Mission Advancement Coordinator THE CENTERS

Derek Farr, D.O. Orthopedic Surgeon TWIN PALMS ORTHOPEDICS

Linda McKenna Director of Business Development SIGNATURE HOMENOW

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

Michael Holloway, M.D. Physician-Directed Weight Management & Medical Aesthetics LIFESTYLE SOLUTIONS MEDSPA

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

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

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 DESIGNER

Kristy Taylor

PHOTOGRAPHERS

John Jernigan

Sheila Hartley 123rf.com

SALES DIRECTOR OF SALES

Dean Johnson deanjohnson@healthylivingmagazines.com

SALES MANAGER

Sharon Morgan

ACCOUNT EXECUTIVES

Evelyn Anderson

Skip Linderman

Peggy Sue Munday

Cecilia Sarco

Lori Tani

DISTRIBUTION

Dave Adams

Debra McQueen

Rick Shaw

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We Proudly Welcome Kathleen

Stetzer, Owner

Dr. Kathleen Telusma grew up in Orlando, Florida. She remained in Orlando for her college education where she received a BS in molecular biology and microbiology from the University of Central Florida. She went on to continue her medical education in Philadelphia, Pennsylvania, at Temple University where she earned her Doctorate in Podiatric Medicine. Dr. Telusma went on to finish her medical training by completing her surgical residency at the Atlanta VA Medical Center. Upon the conclusion of residency, she sought to return to Central Florida for practice. She is now happy to be the newest addition to Family Foot and Ankle. She treats a variety of foot and ankle pathologies with an interest in dermatology, wound care, bunions, hammertoes and heel pain.

Foot, Neuromas, Tendonitis

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Children’s Foot Care • Custom Orthotics

the man flu

Next time your husband is sprawled across the sofa exaggerating his cold or flu symptoms, try to sympathize. According to a recent study published in the BMJ medical journal, his immune system may be naturally weaker. This immunity gap may be modulated by hormonal di erences, in which the masculine hormone testosterone suppresses the immune system, while the feminine hormone estradiol protects it. In addition, an American study based on hospital records revealed that men die more often from the flu compared with women of the same age. At any rate, the best advice for anyone a ected by a cold or the flu, regardless of gender, is to rest at home, drink plenty of fluids and consult with your primary care physician.

day by day

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

Update your Pinterest board, and plan a project.

Head to the First Friday Art Walk in downtown Ocala.

Take

Buy tickets now for the Ocala Culinary Festival, happening next month.

Wash exterior of car. Aerial Fitness at Studio SC: Barre, Yoga, Fitness (every Thursday)

Family movie night: Premiere of A Wrinkle in Time

DAYLIGHT SAVING TIME

Set the clocks ahead.

Wash all door knobs, mirrors and glass.

Declutter the kitchen cabinets. Bike around the neighborhood.

Attend Family Night at Sky Zone Ocala.

Try a new recipe for dinner.

Clean blinds and curtains. Check out the newly installed sculptures in Tuscawilla Park.

Line dancing at the Forest Community Center at Sandhill Park (every Wednesday)

The Foreigner at the Ocala Civic Theatre

Tune into the New York Yankees @ Tampa Bay Rays game at 1:05pm.

Schedule a parentteacher conference before the end of the year.

Start researching summer camps for the kids.

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

Grab lunch at Feta Mediterranean Cuisine in downtown Ocala

Book an ATV Off-Road Adventure Tour in the Ocala National Forest.

Visit Ocala Downtown Market (every Saturday 9a-2p).

Eighth Street Elementary Tradition Trot 5K at Eighth Street Elementary  st. patrick’s day

Visit animals at Uncle Donald’s Farm with the kids. 8th annual St. Paddy’s Day 5K Run/Walk at Citizens’ Circle

Pints for Parks, presented by the Junior League of Ocala benefitting Ocala Recreation and Parks

HITS Fitness Expo at Carney Island Park

HITS Triathlon Series: half and full races at Carney Island Park

did you know: daylight saving time edition

1784: Concept first thought of by Benjamin Franklin

1913: The Standard Time Act established time zones and daylight saving time. Hawaii and much of Arizona do not observe a time change.

70 countries around the world observe daylight saving time.

Yes, it’s daylight saving, not savings, time. Contrary to popular belief, it wasn’t started because of farming. DST began to make better use of daylight hours and conserve energy.

CNN.com, nytimes.com

the kids to play at the Brick City Adventure Park.

uf health after-hours event

UF Health partnered with the Ocala/Marion County Chamber and Economic Partnership to host the Chamber’s monthly Business After-Hours event. Attendees enjoyed networking, entering door prizes and munching on provided refreshments.

Photos by Crys Williams

@ UF Health Cardiology - Ocala Heath Brook

Tom Davis, Sherri and Steve Vaughn

Lea Caruso, Marsha Mott and Jennifer Winton

Julie Green, Cody Terrell and Leah Harms

Lee Kerr and John Thorman

Malcolm Gary and Thomas Oldenborg

Diane Thomason, Jane Moerlie and Jennifer Madden

Terri Otte, Jennifer Marsh and Jeff Otte

Marc Stalvey and Bryce Morrison

Janet Forbes, Louisa Barton and Mary Jury

Peggy Sue Munday and Dawn (bestie) Anderson

Marvin Devar and Gary Ascani

Tom Loury and Craig Clerk

Stacy Beers and Nancy Sombat

Brittany Hronek, Dr. Ashraf Abusara and Adam Bryniarski

Adam Bryniarski, Dr. Marvin Dewar, and Dr. Ashraf Abusara

Mark Leyngold and Ann Pedee

Rene Ibarra-Chevalier and Mauricio Chevalier

Laura Gruber and Juliann Whitebread

the flavor matrix

Chef James Briscione will be the featured speaker for Ocala-based IHMC’s Evening Lecture Series on April 10.

› By Cynthia McFarland

World-class chefs tend to have a reputation. All that talent in the kitchen seems to come with a bit of an attitude. Exacting. Egotistical. Demanding.

Somehow, Chef James Briscione got all of the talent and none of the attitude. His skill is surpassed only by his gracious enthusiasm in sharing his passion for cooking.

The first-ever two-time Chopped champion, he was named one of People magazine’s ‘Sexiest Chefs Alive’ in 2016. (“I still don’t know how I landed on that list,” he laughs.)

After honing his skills in some of the country’s finest restaurant kitchens, Briscione found his calling as a chefinstructor at The Institute of Culinary Education (ICE) in New York City, where he is currently director of culinary development. He’s written five cookbooks and also stars in the current Food Network series Cooking with Dad, where his 8-year-old daughter joins in the action.

James hails from Pensacola, Florida, and originally wanted

to pursue a career in sports medicine, but a high school summer job at a restaurant changed everything.

At 16, James began as a dishwasher at Highlands Bar and Grill, a top-rated restaurant in Birmingham, Alabama. Over the next several years, he worked his way up and proved his worth to Chef Frank Stitt, a James Beard Award-winning chef, eventually achieving the rank of Chef de Cuisine at the remarkably young age of 23.

When it was time to challenge himself even more, James rose to the occasion, becoming sous chef for Daniel’s, the private dining room of Chef Daniel Boulud in New York City.

In 2006, James joined the faculty at ICE, where he enjoys teaching and inspiring his students. It’s a far di erent world from the way he started his own culinary journey, and he says there are pros and cons to both methods.

“In culinary school all that learning is quite compact and e cient. You move through a lot of disciplines and techniques very quickly, as opposed to learning on the job the way I did,” says James, who did not attend culinary school.

“On the job, you may learn a technique and just do that same thing for days, weeks or even months, but that’s where the mastery comes. The progression without culinary school is slower, but learning on the job is more thorough.”

If James could give one piece of advice to the next generation of chefs it

would be to travel.

“Go everywhere you can,” he says. “Get a summer job in the food industry in another country. It gets a lot harder to travel as you get older, so move around and experience things when you can.”

Although he relishes working with students, James admits there are moments he misses the fast pace and challenge of working in the restaurant world.

“I’m lucky in what I do here in New York,” he says. “I remain very involved by being part of chef’s dinners and galas where I still get to cook for people, but there’s nothing like the excitement of the restaurant, and I definitely miss that sometimes.”

James, now 37, and his wife, Brooke Parkhurst, who is also a chef, wrote their first cookbook together, Just Married and Cooking, which was released in 2011. They have two children, their daughter, Parker, who is in third grade, and their toddler son, August.

“Parker is very proud of cooking. She has her own small knife, and she feels important when she gets to chop things,” says James,

adding that she’s very at ease on the set of Cooking with Dad, and likes to take over once he has everything going. At just 2 1/2, August isn’t exactly cooking yet, but he has recently developed an interest in scrambling eggs.

Chef James Briscione will discuss his newest cookbook, The Flavor Matrix (release date March 6), during his lecture at IHMC on April 10.

“The book is all about the science of flavors and innovative flavor pairings,” he notes, adding that two full years of research went into the project. “The book is visual and not overly technical; it’s something the average home cook can put to use.”

Prior to the lecture there will be a book signing at Shannon Roth Collections from 11am to 2pm. Attendees will enjoy a pairing with an appetizer at the signing and

another at the lecture that evening.

For a complete experience, be sure to purchase tickets for the post-lecture event, “The Flavor Matrix: An Unusual and Unexpected Evening with Chef James Briscione,” held at Brick City Center for the Arts in downtown Ocala. This ticketed event starts immediately after the lecture (about 7:30pm) and will feature local chefs and culinary students who are creating dishes of their own making, based on “unusual and unexpected pairings” as suggested by Chef Briscione. He will be on hand to interact with the participating chefs, students and guests throughout the evening, as attendees enjoy wine and samples of all the culinary creations. Live music completes the evening. Proceeds will benefit a culinary student scholarship and help deserving students attend Robotics Camp at IHMC this summer.

6-7pm › ihmc.us › (352) 387-3050

“Get a summer job in the food industry in another country. It gets a lot harder to travel as you get older, so move around and experience things when you can.”

-Chef James Briscione

gotta run

Ocala teenager Luke Sanchez takes on ultrarunning, which are races longer than 26.2 miles.

By JoAnn Guidry

When Luke Sanchez says he has to run, it’s not slang for leaving. No, Luke literally means he’s going to run, usually very far, very fast.

The 14-year-old Marion Oaks resident started running when he was 6 and competed in and won his first 5K when he was 12. Luke hasn’t stopped racing since. In fact, he’s expanded his competitions to include half-marathons, marathons, triathlons, 50 and 100 milers. He’s raced in Florida, New York, Tennessee, Georgia, Texas and Arizona.

“After I ran and won three 5Ks, I wanted a bigger challenge,” says Luke, who is home schooled. “I just really love running, especially trail running out in nature.”

In 2017, Luke won his age group in the Fort Lauderdale A1A Half-Marathon, Fort DeSoto Halfathon and Lake Minneola Sunset Sprint Triathlon. Last December, he won his age group and was the second overall male finisher in the Deer Dodge 50 Mile. Luke finished the race in 10:32:31— that’s 10 hours, 32 minutes and 31 seconds. The race took place in the Blackwater River State Forest in Milton, Florida. Luke’s overall placing qualified him for the Lake Sonoma 50 Mile on April 14, near Healdsburg, California.

On February 3-4, Luke ran the Rocky Raccoon 100 in Huntsville, Texas. In cold rain and over muddy trails in the Huntsville State Park, Luke finished the distance in 30 hours and six minutes.

“It was a tough race, and I was happy to finish it,” says Luke, who runs 10-20 miles, six days a week on the Cross Florida Greenway Trails. “My next goal is the Bigfoot 200 in August in Washington’s Cascade Mountains.”

Luke comes by his running abilities naturally. His mother, Kristy, has been running and racing since she was 18. A newborn/postpartum nurse at Munroe

Regional Medical Center, Kristy is Luke’s training partner.

“I don’t race past the marathon distance. I leave that to Luke,” says Kristy. “He is very goaloriented. I just do my best to support him.”

Luke, who needs new running shoes every five weeks, starts most days with a spinach/orange juice shake. On race days, breakfast is a cold baked potato with salt and a Hammer Nutrition energy bar. During races, it’s more energy bars. His favorite

post-race recovery meal is hamburgers and french fries.

Luke will graduate high school at 15 and then begin his college courses. When asked about his future career ambitions, Luke is quick to answer.

“I want to be a professional ultrarunner and travel the world,” he says. “Those are my two favorite things, running and traveling.”

›

“My next goal is the Bigfoot 200 in August in Washington’s Cascade Mountains.”

Photo by John Jernigan

traditional taste

› Photos and recipe by Robin Fannon

In full disclosure, biryani can be a laborious, timeconsuming process. The version I prepared was from Julie Sahni’s Classic Indian Cooking cookbook. I used some homemade venison broth that I had in the freezer, ghee instead of butter and sa ron threads instead of turmeric. I roasted my own spices to make a homemade garam masala spice mixture. It was a twoday process that I was happy to take on for a special family member’s 50th birthday celebration. This is an easier version adapted from Food & Wine magazine that will save countless hours but give you equally delicious results. The layers of lamb, rice and spices will definitely impress family and guests alike, and it will fill your home with a warm and inviting aroma.

lamb biryani

(adapted from Food & Wine magazine)

1⁄2 cup plain yogurt

2 cloves of garlic, minced

1⁄8 teaspoon cayenne pepper

1⁄2 teaspoon ground cumin

1⁄4 teaspoon freshly ground black pepper

1 3⁄4 teaspoon kosher salt

1 pound boneless lamb, trimmed and cut into 1/2-inch cubes

3 tablespoons butter

1 onion, cut into thin slices

1⁄4 teaspoon ground cardamom

1⁄4 teaspoon turmeric

5 whole cloves

1 cinnamon stick, broken in half

1 1⁄2 cups basmati rice

2 3⁄4 cups water (or broth)

1⁄3 cup raisins, for garnish

1⁄3 cup chopped cashews, for garnish

rsvprobin.com

In a medium bowl, combine yogurt with the garlic, cayenne pepper, cumin, black pepper and 1/2 teaspoon of the salt. › Stir in the lamb.  › In a large saucepan, melt the butter over moderate heat. › Add the onion, and cook until starting to soften, about 3 minutes. › Stir in the cardamom, turmeric, cloves, cinnamon, rice and the remaining 1 1/4 teaspoons salt. › Cook, stirring, for 1 minute. › Add the lamb mixture to the pan. › Stir in the water and raisins. › Bring to a simmer. › Cover, and simmer until the rice and lamb are almost done, about 20 minutes. › Remove from the heat. › Let stand, covered, until the rice and lamb are just done, about 5 minutes. › Stir in the cashews.

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.

do you dupe?

If

› By Laurel Gillum

Rather than spending hard-earned money on alluring packaging, spare a paycheck and fall in love with these drug-store beauty products, comparable to prestigious brands.

primer

Benefit Cosmetics the POREfessional Face Primer, $31 vs. L’Oréal Paris Magic Lumi Light Infusing Primer, $12.99

eyebrow pencil

vs vs

This magical lumi cream helps to smooth fine lines, wrinkles and large pores.

Benefit Cosmetics Goof Proof Brow Pencil, $24 vs. E.L.F. Cosmetics Instant Lift Brow

Pencil, $2

If you want what the kids call “eyebrows on fleek,” this brow pencil by E.L.F. is your new best friend.

concealer

Tarte Double Duty Beauty Shape

Tape Concealer, $27 vs. Revlon

PhotoReady Concealer, $10.99

Revlon PhotoReady

Concealer will mask dark circles, pimples, age spots, large pores and other small blemishes visible on your skin. In simpler terms, it hides imperfections very nicely.

bronzer

foundation

Born This Way Absolute Perfection Foundation, $39 vs. Revlon ColorStay Makeup, $12.99 Apply this drugstore dupe by Revlon to your face to create an even, uniform color to your complexion.

Benefit Cosmetics Hoola Matte Bronzer, $29 vs. Wet N Wild Color Icon Bronzer, $3.99

Wet N Wild Color Icon Bronzer gives us major beach vibes. Add this product to your bag for next-level makeup application.

vs vs vs

highlighter

Shimmering Skin Perfector Pressed Highlighter, $38 vs. L.A. Girl Velvet Highlight Contour Stick, $5.99

A little sparkle never hurt anyone. Try L.A. Girl Velvet Highlight Contour Stick for a little extra glow.

powder

mascara

Too Faced Better Than Sex Mascara, $23 vs. Maybelline Volum’ Express the Colossal Cat Eyes Mascara, $6.99

A must-have by Maybelline, Colossal Cat Eyes Mascara extends your lashes at the corners for a wild cat eye look.

vs vs vs

blush

Nars Blush, $30 vs. Essence Satin Touch Blush, $2.99

We could give Essence’s Satin Touch Blush so many compliments they’d start blushing.

Laura Mercier Translucent Loose Setting Powder, $38 vs. NYX Professional Makeup Studio Finishing Translucent Powder, $9.99 NYX Professional Makeup Studio Finishing Translucent Powder knocks competitors out of the game.

eyeshadow

Urban Decay Cosmetics Naked Palette, $54 vs. E.L.F. Cosmetics Baked Eyeshadow Palette, $10 E.L.F. Cosmetics Baked Eyeshadow Palette features 10 gorgeous baked eyeshadows. Even better, they are cruelty free and vegan.

eyeliner

Stila Stay All Day Waterproof Liquid Eyeliner, $22 vs. E.L.F. Cosmetics Waterproof Eyeliner Pen, $2 Draw the perfect pair of wings with the E.L.F. Cosmetics Waterproof Eyeliner Pen.

vs vs vs vs

lipstick — NARS The Multiple Lipstick, $39 vs. ColourPop Cosmetics Blotted Lip, $5 Try ColourPop Cosmetics Blotted Lip for a beautiful lip color that won’t slide throughout the day.

you think your grocery bill is high, try purchasing products for a full-face of makeup. They weren’t kidding—beauty is pain.

step by step

Studies have shown the health benefits of running to be enormous, reducing the likelihood of everything from the common cold to cancer. Although many people immediately write o this fast-paced sport, others have cultivated a love for running— even if it’s for just 10 minutes per day.

Where to start? Although running a 5K may not be at the top of your agenda, no doubt these tips will motivate you to jog around the neighborhood.

goals.

Establishing a goal for each run creates a sense of accomplishment and tracks your progress. For example, you could use houses or telephone poles to gage how far you want to run. “I am going to run 10 houses today” sounds a bit more feasible than “I am going to run two miles today.”

phone a friend.

Next time you hit the pavement, use the buddy system. Phone a friend you haven’t seen in a while, and invite them to join you for a jog. Catching up with an old friend while running will make the time fly by.

the road not taken.

Switch it up. Don’t take the same paved trail each time you run. Find new scenic

routes in your area, and alternate jogging through each of them. Time your run one week to watch the sun rise every day, and the next week to watch the sun set each night. Race by the river, or jog in the park. If you search for spots such as these to run, it will feel like an adventure.

motivational music.

Create a music playlist that motivates you to run like no one’s watching. Whether that playlist includes the Rocky theme song or Bruce Springsteen’s “Born to Run,” running to tunes helps pass the time. If a song is seven minutes long, you will have run nearly a mile in the time it takes for the song to be over. Easy enough, right?

ready, set, race!

Pick an upcoming race, and pay the registration fee. From muddy races to marathons, most runners find getting into the race environment incredibly motivating and inspiring. Find a local 5K as your starting point.

run for a cause.

Running can benefit others. It’s easy to find racing events that raise funds for the nonprofit organization of your choice, or you can download an app like Charity Miles to make sure each step gives a little something back.

If you’re anything like many Americans, running is not your favorite pastime. Let us help you learn to love it.

› By Laurel Gillum

all stopped up

with

›

By Laurel Gillum

Irritable bowel syndrome with constipation, or IBS-C, is one of three major subtypes of IBS. IBS is a functional gastrointestinal disorder defined as abdominal pain or discomfort, along with altered bowel habits. There are three subtypes: IBS with constipation (IBS-C), IBS with diarrhea (IBS-D) and mixed IBS (IBS-M) where there is both constipation and diarrhea.

symptom checker

Abdominal pain lasting three or more days a month for at least three months that is improved by having a bowel movement

› Having hard or lumpy stool at least 25 percent of the time

› Having loose or watery stool at least 25 percent of the time

› Bloating, gas pain or strained bowel movements

beyond the basics

Many who su er from this disorder report psychological symptoms, including depression and anxiety. Often, these symptoms can

adversely a ect the gut and symptoms of bowel conditions. It is imperative to seek treatment from a trained medical professional when experiencing any change in mood or behavior.

Unfortunately, as of today, there are no proven treatments to completely rid one of IBS-C. However, some people are able to find a mix of therapies that works for them to get temporary relief. The following may help.

changes in diet.

Many su ering with IBS-C have

it easier to pass. According to the experts, women should consume 25 grams and men 38 grams of fiber daily. Foods high in fiber include broccoli, peas, lima beans and Brussels sprouts—think green. In addition, stay away from co ee, carbonated drinks and alcohol. Drinks such as these may slow down your stools.

fiber supplements.

To help combat constipation, some people have tried fiber

They also come in vitamin and gummy form.

prescription meds. Doctors may suggest medications to help relieve some symptoms of IBS-C, such as constipation or belly cramping. Ask your local physician for his or her professional opinion on options that may be beneficial for your specific case.

alternative medicine.

Some people find relief in alternative therapies, such as acupuncture and herbs.

stress management.

reported less symptoms when they change what they eat. Fiber reduces constipation by softening the stool, making

supplements. These include wheat bran, corn fiber, calcium polycarbophil and psyllium.

Studies have shown that reducing tension or worry can improve IBS symptoms. Simple activities such as listening to music, taking a bath or reading are great ways to lower stress.

Irritable bowel syndrome

constipation a ects 13 million adults in the United States, and 57 percent of these adults have not seen a physician in the last 12 months.

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NATURE

USING FOOD TO IMPROVE AND MAINTAIN HEALTH

By Cynthia McFarland

Let’s admit it. We live in a world that is increasingly geared toward instant gratification. Yet for all our apps, tweets, tags and posts, some things still require time and attention to detail. Your health, for example.

In an e ort to maintain and restore health, there’s one key area people tend to ignore: what they eat. You wouldn’t fill the tank of your gasoline-powered vehicle with diesel and expect positive results. Yet many people have poor eating habits and then wonder why they have no energy, are frequently sick or struggle with various health conditions.

Food is fuel. It can also be powerful medicine.

Before you run out to the vitamin store and stock up on supplements, you should know that taking supplements is not the same as eating a balanced, nutritious diet. For example, you may take a calcium supplement for bone health, but the ability of your body to use calcium depends not only on the amount (or dose) provided by a supplement but also the level of vitamin D in your body, your age, whether you took calcium with or without food, as well as your intake of sodium, ca eine and alcohol.

Supplements can provide a false sense of what health is, observes Amy Freeman, RDN, LDN, CDE, a nutritionist and certifi ed diabetes educator who works at Ocala Health’s Senior Wellness Community Center.

“Most clients I work with want to practice good health, but there is a lack of knowledge on how to do this. The marketers of supplements have done a complete job at convincing consumers of their message to buy a supplement or ‘anti-oxidant’ tablet to fill that desire to be healthful,” says Freeman.

Freeman explains that it’s much better to get as much of your nutrients as possible from what you eat.

“The beauty of food when compared to a tablet or capsule or gummy is the elegant arrangement of not just one vitamin or mineral, but numerous vitamins, minerals, fiber types and the wide range of phytochemicals working synergistically to support the metabolism and endogenous anti-oxidant systems,” she notes.

Food That Fights

Incorporating the following food can provide essential nutrients for various conditions you may be facing. Always talk with your health care provider before embarking on any radical diet change. If you’re dealing with digestive health issues, it’s especially important to first discuss these with your primary care provider or gastroenterologist.

“I want to encourage folks who are reading the food lists to recognize that the body is one system,” notes Freeman. “If you are choosing food to address inflammation due to arthritis, those choices will also provide support to brain health. As a certified diabetes educator, I work with folks who want assistance in managing their diabetes. When they make lifestyle improvements to address their blood sugar, their blood pressure is typically improved as well. It is all connected.”

Realize that no one food will cure an illness. Use the food lists included here to influence what you eat, and remember: “A person can dramatically improve their

health by limiting processed foods and choosing a plant-based meal plan using the listed foods,” says Freeman.

For those who think they don’t have time to shop and cook healthy, Freeman issues the following challenge.

“Take 30 minutes and plan your next seven dinners,” she advises. “Once you have your seven dinners planned, write out a grocery list. I’ve found that when the clients I work with plan their meals and have the ingredients on hand, meal prep is not so demanding, nor intimidating. This is where working with a dietician can assist folks, not only in providing ideas for easy meal prep of healthful food but also encouraging them in taking right-sized steps to overcome a rather daunting task.”

And don’t underestimate the importance of hydration!

“Water should be the primary beverage of choice,” says Freeman. “The Institutes of Medicine recommend 91 ounces of total water per day for women and 125 ounces total water per day for men.”

Boiling veggies can leach out the water-soluble vitamins; roast or bake instead, or eat raw, whenever possible.

Drink To Your Health

For those who enjoy the convenience of drinking a meal, Freeman recommends a “green” smoothie where the primary ingredients are vegetables with 1 cup (or less) of fruit. She frequently uses the following recipe in demonstrations at Ocala Health’s Senior Wellness Community Center.

“The protein powder is optional,” notes Freeman, “but a nice addition if the smoothie is to be a meal replacement.”

1 cup unsweetened almond milk

1 cup raw spinach, washed

1 cup raw kale, washed

1⁄2 cup frozen pineapple chunks

1 teaspoon mint leaves

1 teaspoon pure maple syrup

juice of 1⁄2 lime

ice cubes

1 scoop protein powder (egg white, whey or rice, your choice)

Add all ingredients to blender, along with as many ice cubes as desired to thicken the smoothie. › Blend until desired consistency and drink right away.

Do I Ever Need A Supplement?

ARTHRITIS:

Red bell peppers

· Carrots Berries

Oranges

· Pumpkin

Turmeric

Sweet potatoes

· Squash

Onion

Garlic

BRAIN HEALTH:

Ground flaxseed

Walnuts

Fatty fish (wild salmon, tuna, sardines, rainbow trout, char, haddock)

Shrimp

· Spinach

Grapes (red and green)

Curry

CHOLESTEROL (MAINTAIN HEALTHY LEVELS):

Whole grains (whole wheat, barley, rye, millet, quinoa, brown rice, wild rice, etc.)

Beans/legumes

Walnuts

· Alfalfa sprouts

Apples

Ground flaxseed

· Cranberries

Kiwi fruit

CANCER:

Berries

· Sweet potatoes

Tomatoes

Watermelon

·

Beans/legumes

Pumpkin

Alfalfa sprouts

· Apples

Beets

Papayas

· Ground flaxseed

Onions

Mushrooms

· Grapes (red and green)

Turmeric

Brussels sprouts

· Cabbage

Broccoli

Cauliflower

Garlic

·

Citrus fruits (oranges, lemons, grapefruit and tangerines)

COLON/DIGESTIVE HEALTH:

· Yogurt without sugar or artificial sweeteners

Curry

· Bananas

Legumes

Oats

· Brown rice

Quinoa

Flax seed

Nuts

Asparagus

EYE

HEALTH/ MACULAR DEGENERATION:

Eggs

Dark leafy greens

· Sweet potatoes

Pumpkin

Carrots

· Squash

Leeks

Onions

Garlic

Chicory

Honey

MIGRAINES:

Omega 3-fortified eggs

Beans/legumes

Skim milk

Ground flaxseed

Spinach

When there is a deficiency of a vitamin or mineral in your diet, or when the body has an increased demand for certain nutrients (during illness or pregnancy, for example), you may need to add a supplement. Ask your doctor about this, and increase your own knowledge by becoming familiar with U.S. Dietary Guidelines (health.gov/dietaryguidelines).

·

DIABETES:

Dark, leafy greens (spinach, kale, bok choy, dark lettuces, etc.)

Swiss chard

Whole grains (whole wheat, barley, rye, millet, quinoa, brown rice, wild rice, etc.)

Wild salmon

Turkey breast

Soybeans

Non-fat yogurt

Apples

Onions

· Garlic

HEART DISEASE:

Fatty fish (wild salmon, tuna, sardines, rainbow trout, char, haddock)

Shrimp

Whole grains (whole wheat, barley, rye, millet, quinoa, brown rice, wild rice, etc.)

Oatmeal

Sweet potatoes

Nuts

Sunflower seeds

Berries

Bananas

· Papayas

Kiwi fruit

Grapes (red and green)

· Citrus fruits (oranges, lemons, grapefruit and tangerines)

· Avocados

Beets

Watercress

· Spinach

Dark, leafy greens

Curry

· Brussels sprouts

Cabbage

Broccoli

Cauliflower

Onions

Garlic

BONE HEALTH:

Low-fat dairy products

Watercress

Spinach

Oregano

Tomatoes

IMMUNE SYSTEM (TO STRENGTHEN):

Yogurt

Turkey

Berries

Citrus fruits (oranges, lemons, grapefruit and tangerines)

Mushrooms

Sweet potatoes

Pumpkin

Carrots

Squash

INFLAMMATION:

Beets

Ground flaxseed

Avocados

Almonds

Pecans

Pumpkin seeds

Sesame seeds

Sweet potatoes

Berries

· Citrus fruits (oranges, lemons, grapefruit and tangerines)

URINARY TRACT/ BLADDER HEALTH:

Berries

Yogurt

Sauerkraut

·

Apple cider vinegar

Oysters

· Egg yolks

Garlic

Apples

· Bananas

Grapes

Peanuts

· Almonds

Brazil nuts

Cinnamon

· Ground flaxseed

Sunflower seeds

Ginger

· Tofu

BLOOD SUGAR (TO HELP STABILIZE):

· Low-fat dairy products

Beans/legumes

Turkey

What’s Recommended?

US Dietary Guidelines recommend the following:

4 cups vegetables and fruits combined per day

5 ounces grains, preferably whole grains

· At least 1 cup of dry beans or legumes per week

11 ounces of fish and seafood per week

4 ounces of nuts and seeds per week

Ditch The Iceberg

A salad is not just a salad. To make yours as healthy as possible, skip the iceberg lettuce and, instead, opt for dark, leafy greens. Think spinach, kale, boy choy and dark lettuces. These powerhouse greens are chock-full of vitamins and minerals, betacarotene, folate, iron, magnesium, carotenoids, phytochemicals and antioxidants. Use them as the foundation for a nutritious salad, and then add chopped veggies, nuts, seeds and sprouts. Choose dressing carefully because you can add a shocking amount of calories and unhealthy fats this way. Better to go with no dressing (Yes, it’s possible to eat salad sans dressing!), or use extra virgin olive oil and balsamic vinegar, apple cider vinegar or a flavored rice wine vinegar.

I Know What You Did Last Summer

Recorded

Do you ever have that nagging feeling that somebody is watching you? Well, it could be that you’re not the paranoid mental case your friends think you are. Yes, it could be that hidden inside your living room, bedroom, bathroom, office… or even the changing room at your favorite clothing store is a tiny video camera recording your every move.

By Jim Gibson

The act is called video voyeurism, and it’s become so commonplace that there are laws enacted to prosecute those who do it—and it’s becoming more commonplace every day.

“Luckily, we haven’t had the amount of problems other places have,” says Detective Shannon Wiles of the Major Crimes Division at the Marion County Sheri ’s O ce. “We’ve only had two cases this year. One involved a camera covertly placed under a towel in a closet, and the other was a bit more involved. It involved a man who went to great lengths to disguise two separate

cameras that he then placed in his home’s bathroom and aimed toward the shower and toilet area.

“This man took the motor out of an electric shaver and a deodorant case and then put cameras inside each,” continues Detective Wiles. “He went so far as to place small solar chargers on the outside of both objects so the camera would have a constant source of power. A girl in the home became suspicious, investigated the shaver and discovered the camera. She alerted the sheri ’s o ce, and we made an arrest.”

Wiles says that everyone has to be alert at all times. However, he does

note that as disturbing as it may be, it is not illegal for someone to video another person in a public place. This means that if you are on the beach or in any public place and someone decides to film you or your children— as long as the video doesn’t attempt to portray you or your children in any state of undress or look underneath your clothing, it is entirely legal. A video voyeurist must attempt to take photographs of a person in a state of undress or under his or her clothing. Video voyeurism can take place anytime, anywhere, and it is up to the individual to be aware of their surroundings.

Dressing Room Distrust

In December 2017, Casselberry resident, Jose Santiago, was arrested after video recording a woman dressing in a fitting room at a clothing store in the Altamonte Mall. A woman who was trying on clothing accused Santiago of taking photos of her as she undressed. Santiago fled when he was approached by mall security but was later apprehended by police. He told authorities he had taken approximately 100 photos of the woman under the door of the dressing room. He used his cellphone to take the photos and viewed them on his Apple Watch as he took them.

Police told media sources that Santiago had deleted the photos from his cellphone and attempted to delete them o his Apple Watch as he talked with investigators. Authorities confiscated both items and turned them over to forensics experts to recover the deleted photos. Santiago told police that he targeted stores with unisex changing rooms, which gave him the opportunity to video record women.

Cameras In Disguise

In May 2017, Palm Beach Gardens High School coach and athletic director, Bill Weed, was arrested after a minor girl discovered a video camera hidden in an alarm clock he gave her as a gift.

The clock contained a motion-activated camera that recorded audio and video. The device had nightvision capability and could live stream recordings to a cellphone or computer. It also contained an SD card used to store videos and photos. The card was found to contain multiple nude photos and videos of the girl.

Weed, who was coach of the girls’ lacrosse team at the school, told authorities he was unaware of the camera inside the clock. According to media sources, Weed is presently under investigation for video voyeurism and child sexual exploitation. Police confiscated computers, cellphones and other electronic devices from his home. Weed was placed on administrative reassignment by the school district pending the outcome of the investigation.

Beware Of Rentals

In October, 56-year-old Longboat Key resident Wayne Natt was arrested after a couple discovered a video camera disguised as a smoke detector in the bedroom of a condo they were renting through Airbnb. While lying in bed, the couple happened to notice a black dot on the smoke detector above them. When they took it down to investigate, they discovered it was a recording device that

recorded video and audio onto an SD card.

“If the gentleman who discovered the camera didn’t have a background in electronics, the device might never have been discovered,” says Lieutenant Detective Robert Bourque of the Longboat Key Police Department. “To be honest, the devices have become so small and well-concealed that many of them simply can’t be detected with the human eye. The best you can do is look for something that seems obviously out of place, but even that might not help.”

Natt is facing four counts of video voyeurism, and more complaints may be forthcoming.

“The City of Longboat Key hopes to confiscate Natt’s condo that was used in the commission of a felony, and we hope that penalties like this and jail time will help deter others from attempting the same thing,” Bourque says.

Airbnb also took immediate

What Is Video Voyeurism?

FLORIDA STATUTE 810.145 SAYS: Video Voyeurism is committed by an individual when he or she—for his or her own amusement, entertainment, sexual arousal, gratification or profit, or for the purpose of degrading or abusing another person—secretly views or electronically transmits a video image of another individual dressing, undressing or privately exposing his or her sexual organs when that person has reasonable expectation of privacy. This includes producing a video image under or through another person’s clothing, for the purpose of viewing the other person’s body or undergarments.

An individual commits the o ense of commercial video voyeurism dissemination if that person knows or has reason to believe that an image was created in this manner and sells the image to another person; or having created the image himself or herself, disseminates, distributes or transfers the image to another person for that person to sell the image to others.

action, permanently banning Natt from using their services.

Upskirt Voyeurism

In May 2017, an alert employee at a Jupiter, Florida, Walmart noticed a man following young girls through the clothing department with the camera app on his cellphone open. Security video footage showed the man take photos up the skirt of an 18-year-old woman as she bent down to inspect a piece of clothing.

Authorities were called and police arrested Lake Park resident Chad Gorman for

Penalties For Video Voyeurism

PERPETRATOR UNDER THE AGE OF 19:

• Up to 12 months of probation

• Up to 12 months in jail

• Up to $1,000 in fines

• First-degree misdemeanor

PERPETRATOR OVER THE AGE OF 19:

• Up to 5 years of probation

• Up to 5 years in prison

• Up to $5,000 in fines

• Third-degree felony

PERPETRATOR WITH A PRIOR CONVICTION:

• Up to 15 years of probation

• Up to 15 years in prison

• Up to $10,000 in fines

• Second-degree felony

VIDEO VOYEURISM AGAINST A CHILD:

• Up to 15 years of probation

• Up to 15 years in prison

• Up to $10,000 in fines

• Second-degree felony

video voyeurism. According to media reports, Gorman said he didn’t know it was illegal to take the photos. Police found more than 450 photos of women along with eight upskirt photos and one video of young girls on his cellphone.

This type of voyeurism has become so commonplace that authorities have named it “upskirt” and “downblouse” voyeurism.

It Could Happen To You

According to a Pinellas County Sheri ’s O ce report, an 81-year-old woman and a 59-year-old man were unknowingly video recorded having consensual sexual relations in one of the rooms at a St. Petersburg assisted living

facility. The video was then posted on the social media site Snapchat where it was viewed by a St. Petersburg resident. The person then reported the video to police, and further investigation led to the arrest of Alexis Williams, 20, an employee of the facility.

Williams was arrested and charged with video voyeurism and video voyeurism dissemination. She was dismissed from the facility.

Rapidly advancing technology is making it easier than ever for video voyeurs to invade our privacy. Cellphones have

become cameras and virtually any object you can name can be found for purchase online outfitted with a video and audio recording device. Cases of video voyeurism are on the rise around the country. The word from law enforcement is to be alert at all times in all places.

“Most people have the mentality that ‘this can’t possibly happen to me’ but it can happen to anyone,” Detective Wiles warns. Always be aware of your surroundings. If you go into a dressing room, a restroom in a public place or even just

• Sex o ender designation

shopping, look around. Watch for persons lurking near you or near changing rooms. Look for objects that seems to be out of place, such as a smoke alarm that shouldn’t be there. If you discover something, check it out. Take it down and look inside it. If you do find a camera, confiscate it and call the police. If you don’t take possession of it, the person who placed it there may take it and destroy it. Keep it in your possession until police arrive and then give it to them. Always, always be on the lookout in all places.”

Something To Talk About

How to have constructive arguments with the people in your life.

BY CYNTHIA MCFARLAND

As much as you might dread hearing those four words, talking is indeed the solution to resolving conflict in any relationship. The key is doing it the right way.

“Talking is the answer. We need to talk openly, honestly and with respect to the people in our lives when we encounter conflict in order to resolve the issues and strengthen the relationship,” says Allison Arnold-Wigginton, LMHC, with Ocala Psychiatric Associates. Wigginton works with children and families and also treats those dealing with substance abuse and addiction, as well as adults with varied mental health disorders.

Although there are myriad books and seminars on how to have a “good” argument and resolve conflict, Wigginton explains that it basically comes down to these simple steps:

1. 1. Identify the reason you are angry.

2. 2. Allow time for your anger to subside and prepare to talk about how you feel.

3. 3. Agree on a good time and place to talk about your feelings with the other party.

4. 4. Talk openly, honestly and respectfully about the problem and how it affects you.

5. 5. Be prepared to listen to feedback and brainstorm solutions to the problem.

6. 6. Compromise to find a solution that both parties accept.

7. 7. Agree on the action to take place moving forward.

Resolution of an argument follows the same steps, no matter what the argument is about or who is involved in the conflict. Sounds pretty straightforward, doesn’t it? Then why, you ask, do disagreements in your house tend not to be resolved in this manner? It’s probably because you’re making one (or more) common mistakes when it comes to conflict resolution, including:

› Attempting resolution when you are still angry

› Reacting instead of thinking

› Bringing up multiple issues at one time

› Involving others who don’t play a role in resolution

› Seeking justification for your actions/ emotions

› Interrupting the other party

› Focusing on your response rather than listening

› Negative body language

› Defensive attitude

Common Mistakes

“When you attempt to resolve an argument when you are still angry, your frame of mind only leads to a heated emotional exchange where demands, disrespect, blame, name calling and hurt are inflicted on each other. The true focus of the argument or problem gets lost, and each person only focuses on proving they are right and the other person in wrong,” says Wiggington, who says this is the most common mistake she sees.

She adds that involving other parties, such as seeking advice from a family member or friend to support and justify your anger and actions is common but rarely beneficial and only inflames the situation.

“Our spouses are not usually out to harm us. At the core, it is often a misperception and temperamental di erence that causes disagreement between spouses,” observes Jamie Schofield, M.A., CAMT, with Faithfully Guided, Inc., a pastoral counseling practice, which is a 501(c)(3) dedicated to renewing individuals, marriages and families in Ocala.

“We often come together in relationships by complementing each other’s strengths and weaknesses,” Schofield notes. “However, over time, in marriage, we can end up resenting each other because of our di erences.”

Timing Is Everything

It becomes easier to see the other person’s point of view when you allow time between your initial anger and the actual discussion to resolve the conflict.

“Time is your friend. It will help you see within yourself the real reasons you are angry and work through your hurt, frustrations and desire to lash out and seek revenge,” says Wigginton. “Time also allows for perspective, an opportunity to see the bigger picture and how responding to a situation can either hurt or help the relationship.”

Although you may feel an urgency to “settle things’ immediately, few things in life cannot wait a few hours or even days in order to address them properly and in the right context, whether you’re dealing with a loved one, friend or co-worker.

Keep in mind that for the best possible outcome, choosing the right time for discussion is crucial.

“It is definitely not the right time when your spouse is walking in the door from work all day,” says Schofield.

“Ask your spouse when would be a good time to talk. Then, agree on a place where you both feel comfortable,” she advises. “Most couples don’t pick a set time to discuss the issue and then stick to it. Many couples don’t like talking because issues drag out and end poorly. Keep it simple. Set a timer for 30 to 45 minutes. If you need to continue, set another time for another day. This helps you practice communication boundaries in your marriage and essentially builds trust.”

Know your own limitations. It’s impossible to have a meaningful argument if you are tired, sick, hungry, distracted or still angry about the situation.

“You have to be in the right frame of mind to work toward a solution,” says Wigginton, noting that the other party also has to be ready to talk.

“We need to talk.”

“Often, it can be easier if you talk to the other person in a quiet, public place,” she says. “We seem to be on our best behavior in public, but often, at home, we feel we can display emotions and behaviors that are unhealthy, disrespectful and not focused on problem resolution.”

Rules & Guidelines

For husbands and wives, it can be extremely helpful to use the “paraphrase” technique.

One person states his or her position but talks for no more than a minute, during which their partner listens quietly without comment or interruption. At the end of that minute, before o ering their own opinion, the listening partner first paraphrases what their partner said.

This technique forces both parties to actually listen and understand the other’s view. Continue the discussion in this manner until a resolution/compromise can be reached.

Another useful tool is concretely defining your desires, wants or needs.

When a wife says, “I need you to be more loving and supportive,” her husband is probably thinking, “I’m still here, so obviously, I love you.”

Instead of asking him to “be romantic,” this particular wife needs to explain in simple, clear terms what she means. (Write me a love note, rub my back, take me on a date night to our favorite restaurant, let’s go for a 15-minute walk after dinner, etc.)

If she doesn’t explain clearly, her husband needs to say, “Tell me exactly what ‘being loving and supportive’ means to you.”

“That’s Not Fair!”

You’d love to have a dollar for every time you’ve heard that line from your kids. Arguing with your children is a no-win situation, yet many parents unwittingly fall into this scenario.

Obviously, there will be disagreements between parent and child, but routinely arguing with your child actually empowers him. Continue to fall into this trap and he’ll see himself as an equal adversary who has the right to challenge you whenever he disagrees. Arguing with your child also

takes away the boundaries that are crucial for his security.

“Children require love, support, structure, rules and boundaries to feel secure and to develop both mentally and physically into healthy and successful adults,” says Wigginton. “Arguing with your children takes away their feelings of love and support and jeopardizes their sense of security.”

Although your child needs to know you have the final say, he also needs to feel heard, understood and respected.

“Parents can make the mistake of talking too much. We need to learn to listen first,” remarks Schofield, who suggests asking open-ended questions, such as “What

makes you think that way?” or “Why would you choose to respond that way?”

“The goal is to slow down and get to the heart of the issue so you can have a relationship,” she emphasizes. “What is going on with the child who is presenting

Avoid gossiping and involving others.

(Mentioning the situation on social media is a definite no-no.)

“Arguing with your children takes away their feelings of love and support and jeopardizes their sense of security.”

ALLISON ARNOLD-WIGGINTON, LMHC

in this behavior? Forgive each other and allow for mistakes to be made so you can teach them how to handle conflict in healthy ways.”

“After having their feelings and point of view validated, children will be more open to conversation, negotiation and ultimately accept hearing a potential ‘no’ with less anger and disappointment,” adds Wigginton.

Conflicts In The Workplace

“In today’s society, there are many emotionally charged topics, and these issues can seem like a neverending struggle that leads of ongoing arguments with friends and co-workers,” says Wigginton.

The good news is that once you have mastered the basic steps of conflict resolution, you can use this process in any situation, whether at home, between friends or in the workplace. In fact, you’ll likely find it easier to have a constructive argument with a friend or co-worker than with your spouse or partner.

“With your spouse, the challenge is that you are around them more often, so being disciplined and self-controlled is necessary to put these strategies into motion until they become a healthy habit, which takes a minimum of 30 days or more,” says Schofield.

In order to have the best chance for a positive outcome, if you have a disagreement with a co-worker, go to them

directly. Avoid gossiping and involving others. (Mentioning the situation on social media is a definite no-no.)

“Sitting down with another trusted person at work may help provide the accountability for you both to talk out your di erences,” Schofield suggests.

Outside Help

The amount of time it takes to resolve an argument depends on the particular situation and the communication skills of those involved.

Ideally, we want conflict to be smoothed out as quickly as possible, but this doesn’t always happen. If the same argument continues to arise time and again, this may be a red flag indicating you need outside help.

“If you’ve tried to overcome a particular argument and have not been successful, it may be time to seek the guidance of a trained mental health professional, pastoral counselor or your own minister or priest trained in conflict resolution to guide you in the right direction,” o ers Wigginton.

If she doesn’t explain clearly, her husband needs to say, “Tell me exactly what ‘being loving and supportive’ means to you.”

Getting More

FROM LESS

By Cealia Athanason

Keeping an organized, decluttered home is not easy for everyone. Pets, children, personality traits, a shopping addiction, you name it, it can get in the way of a beautifully clean and sparkly home. Often, however, a cluttered home, car or desk can lead to a mind that’s just as cluttered, making living a disorganized, hot-mess-style life that much easier. So if you’re ready to clear out your home a bit, we’re sending help. Pick the method that best suits your madness.

Hygge: The Cozy Culture

Denmark is the happiest country in the world, and a big part of the Dane culture is a lifestyle known as hygge (pronounced hoo-gah).

Meik Wiking, CEO of the Happiness Research Institute in Copenhagen, puts it this way: “Danes think of hygge in the way Americans think of freedom. It’s part of our national identity.”

Hygge is not something you buy. In fact, it’s not something you can force either. Kayleigh Tanner, hygge enthusiast and blogger behind hellohygge.com, describes hygge as an action—something you hope happens but that isn’t always guaranteed. Sure, you can buy the candles and blankets, brew hot cocoa and wear thick, soft socks to assist with your hygge

lifestyle, but hygge isn’t found in material possessions alone. The lifestyle of hygge involves creating a welcoming, comfortable atmosphere to enjoy with close friends and family.

“When you’re ‘consuming hygge’ through social media, or books, or articles, it’s easy to imagine it as something static— not the living and breathing act it really is,” Kayleigh writes. “You don’t see the tendrils of steam curling o that cup of tea, or the way the sofa molds to someone’s body as they take their usual spot, or see the goosebumps erupt on someone’s skin as they receive a hug from a cold-skinned visitor at the front door.”

The atmosphere of a hygge-inspired home is often decluttered but cozy, decorated to represent the homeowner’s unique personality and vibe. Danes take pride in their homes and in welcoming others into them to enjoy spending time together. These moments of relaxation and good times spent in a clean, comfortable environment are what hygge is all about.

“For me, it’s about deliberately making time to do the things I enjoy with my favorite people,” says Kayleigh. “Instead of

spending a lot of money in a loud, crowded bar, hygge has given me an excuse to hibernate indoors with one or two close friends without feeling the pressure to be constantly on the go.”

In order to grasp the overall meaning and concept of hygge, Kayleigh suggests thinking of hygge as a time when everything seems just right. This often trips

up hygge-admirers in their well-designed attempts to achieve hygge. It’s all about the experience, though the setting helps facilitate it. With this goal of spending quality, cozy time with friends and family in a conducive home environment, it’s no wonder Denmark is the happiest country in the world. (Now we’re wondering if Meik Wiking might just be the happiest individual on the planet—he did write the book, The Little Book of Hygge: Danish Secrets to Happy Living, after all.)

Simple ways to incorporate hygge into your life include only slight changes in your home and mindset. Consider your ideal environment and the way you want your home to feel. Let the goal of spending time at home with your favorite people give you purpose for creating a decluttered and

comfortable home environment. Take into account the way you live because hygge is a lifestyle—the cozy family room just makes it more accessible.

“I believe most people already have hygge in their lives to some extent— they just probably don’t know it yet!” says Kayleigh.

LEARN MORE › Visit hellohygge.com for more inspiration.

Minimalism: Making Room

Two best friends have recently made a name for minimalism through expressing their happiness and freedom from a materialistic lifestyle. According to Joshua Fields Millburn and Ryan Nicodemus—known as The Minimalists of theminimalists.com—if we as a society didn’t attach so much value to material things, the pursuit of the American Dream wouldn’t be the goal and current occupation of our lives. These minimalists

push the thought that it’s because we give so much value to material possessions that we lose our freedom, time, passion and purpose. As a result, many of us find ourselves in debt financially and lacking happiness.

For Ryan and Joshua, it’s more than just ridding themselves of material possessions. It’s about making room for more in their lives without letting possessions, or the need for them, get in the way.

They put it this way: “Minimalists don’t focus on having less, less, less; rather, we focus on making room for more: more time, more passion, more experiences, more growth, more contribution, more contentment. More freedom. Clearing the clutter from life’s path helps us make that room.”

Ryan and Joshua share that it’s only when we eliminate our possessions that we can truly find a meaningful life. It’s not just about decluttering your home or your o ce. They explain it’s a mindset change that eventually a ects not just our clutter but our entire view of life. The essays written on their website encourage beginning minimalists to learn from their mistakes and develop their own kind of minimalism without having to follow a whole set of rules. This way, it can become a lifestyle rather than a rigid and unsustainable to-do list.

A good way to jumpstart your way into a minimalist lifestyle is to play the 30-Day Minimalist Game. (Hey, we’ve done it.)

HERE’S HOW TO PLAY:

› Find a friend. Keep each other accountable—send snaps, post on Instagram, do what you need to do.

› Pare down according to the date. On March 1, you must get rid of one item. On March 2, two items. And on and on until the end of the month. You get it.

› Donate, sell or trash. Your items must be out of your house and out of your life by midnight each day—no piles in the spare room or bags in the trunk of your car. (We know what you were thinking.)

› Stick it out, and win. Whoever keeps playing for the longest, wins. Use #minsgame to join others in the purge.

LEARN MORE › Visit theminimalists.com for more resources, essays and podcasts by Ryan and Joshua.

Project 333: Stylishly Minimal

Courtney Carver, a stylish closet minimalist, has a formula to help you get your wardrobe under control. One side e ect is that you’re likely to fall in love with the clothes you have left. That sounds ideal, right?

Here’s how it works: For three months, your closet can consist of only 33 items— shoes, outerwear, handbags and jewelry included. Carver suggests taking a day to clean out your entire closet, shoe collection and jewelry stash. Take your clothes o the hangers, empty your drawers and put everything on your bed. Put the clothes you love most into a pile, and then repeat the process for your shoes, handbags and jewelry.

Go back to your ‘love’ pile of clothes, and sift through it to make your Project 333 wardrobe. Consider the season, and be sure to leave room for outerwear, shoes and accessories. When all is said and done, box up everything that didn’t make the cut. Hang your slimmed-down wardrobe in your closet, and move the boxes out of sight.

“Now that I’ve settled on my 33 items for three months, my closet looks bare, simple

and surprisingly inspiring,” Courtney writes.

The point of this challenge is to see how many outfits you can come up with and how much joy you develop for your clothes. Notice if you miss any of the clothes you boxed up, and, at the end of the three months, open up your boxes and consider what you actually need. This challenge may help you identify your personal style, preferred color palette and favorite textures.

“People will not notice that you are dressing with the same 33 items for three months, although they may notice there is something di erent about how you present yourself,” Courtney writes. “You will likely get more compliments. That has been my experience and that of others on this journey.”

READY FOR THE CHALLENGE?

1. Choose your start date. Remember this is a threemonth challenge.

2. Pick your 33 items. These items include jewelry, shoes and outerwear.

3. Box up your remaining clothing and accessories. Don’t forget the tape!

4. Pay less attention to what you wear each day. Notice you’re able to devote more brain power to more important things.

5. Adjust your wardrobe. At the end of your first three months, switch out certain items, build a new 33-item wardrobe and get ready for the next three months.

LEARN MORE › Do the journey with others by sharing your outfits on Instagram with #project333 and following the Project 333 community board on Pinterest. Browse Courtney’s website, bemorewithless.com, for more tips.

The KonMari Method: Finding Joy

The KonMari Method of decluttering originated from Marie Kondo, a Japanese phenomenon known for writing The

Photos courtesy of Elisabeth Player

Life-Changing Magic of Tidying Up:

The Japanese Art of Decluttering and Organizing. She’s known for tidying from a young age, and by her early 20s, she had started her own business and named her method of decluttering the KonMari Method.

Elizabeth Player is a professional organizer from Tampa who is certified in the KonMari Method. Elizabeth comes from a corporate background, and she found Marie Kondo’s method when she was looking to change careers.

“When I found her book, it was like a lightbulb went o . I thought, ‘This is what I want to do,’” Elizabeth says.

In January 2016, she wrote to Marie

see everything that you have within each category. Categories are clothes, books, paperwork, komono (or miscellaneous items) and sentimental items. Go through the categories in that order.

› Keep what you love. Within each category, keep the items that bring joy and discard the ones that don’t. Then, find a home for each item before moving onto the next category.

“What I love about her method is that you focus on what you’re keeping, versus what you are letting go of,” Elizabeth says. All you need to consider when sifting through your belongings is whether or not an item brings you joy. Elizabeth notes that

Swedish Death Cleaning: Paring Down With Purpose

It’s not as morbid as it sounds. Promise. In fact, Swedish Death Cleaning is a great way to prevent your partner or children from feeling obligated or burdened to hold onto all of your stu after you pass away. It’s not all about prepping for your death either, although that supplies a deeper sense of purpose for this lifestyle.

Swedish Death Cleaning is a decluttering approach that Margareta Magnusson, author of The Gentle Art of Swedish Death Cleaning: How to Free Yourself and Your Family From a Lifetime of Clutter, believes should begin around those middle-age years. Magnusson describes herself as being between 80 and 100 years old, and she has been death cleaning for the past 40 years.

Although it does seem a bit doomsday-ish to think about on your 40th or 50th birthday, the point is to develop a lifestyle of purging unneeded possessions. We say just go ahead and get started no matter your age. Just remember that this method takes a much slower approach than the other decluttering methods—we’re talking about the rest of your life.

Kondo about training, and that summer, Elizabeth was part of the very first training class ever held outside of Japan in New York City. Now, she’s in love with her life as a professional organizer.

“I get to help others declutter their homes using the Marie Kondo method and watch how therir lives and spaces are trasnformed,” Elizabeth says. “It’s so rewarding. You feel the lightness from the very first session.”

Here’s how she suggests getting started:

› Create a vision for how you want to live. Think about how you see yourself living once your house is tidy. This gives you a focus if you feel overwhelmed and helps you commit to the process.

› Declutter by category. The KonMari Method takes this approach in order to

it’s very important to go through and discard unwanted belongings before finding the perfect spot to store or display items so you can see how much you are keeping and the storage options that you have.

“It’s important to show gratitude to our things, too. The bottom line is now you have surrounded yourself with things that only bring you joy, which in turn leads to more happiness in all areas of your life,” Elizabeth says.

Just like Marie Kondo’s book title claims, Elizabeth ensures this method to be lifechanging for anyone who embarks on a tidying journey.

LEARN MORE › Find out more on her website, energeticorganizing.com.

Swedish Death Cleaning has been referred to as the morbid KonMari Method because it also takes the approach of decluttering by category, beginning with clothes. Magnusson suggests creating two piles—Pile 1 for what you love and Pile 2 for what you don’t love. Once you’ve conquered a category, move on to another group of possessions. Of course, this is a process that doesn’t need to happen all at once, but it does require a significant amount of maintenance in order to own fewer and fewer possessions over the years. The result is a simple, uncluttered lifestyle because you’re slowly but consistently working to get rid of your unneeded possessions. And that sounds pretty good to us.

LEARN MORE › Find out more by checking out the newly released book on Amazon.

Back in the fall of 2015, if you had told Brad Bowen his road to recovery would begin in the jaws of a police canine, he’d have said you were crazy.

But answers to prayer often come in the most unexpected ways, and Brad is certain that fateful encounter was a direct answer to his desperate cry for help.

Navigating A Rocky Road

Getting to that point of utter desperation didn’t happen overnight—or even over a few years. Brad’s dark struggle with anxiety began in his earliest years.

“When I was 5, my parents got divorced, and for the next five or six years, they were fighting over my older brother and me,” recalls Brad, who was raised in Georgia and moved to Ocala at age 12. “We always knew we were loved, but it was a bitter divorce, and both parents wanted custody of us. It was horrible; we were in court a lot.”

At one point a judge took Brad into chambers and asked him which parent he wanted to live with. It was a decision no 8 year old should be forced to make.

“From a young age I remember my parents’ horrendous arguments,” says Brad. “After the divorce, we were back and forth on the weekends. They were constantly asking us who we wanted to live with. I wanted to live with both of them. I was trying so hard to please, but I was afraid to talk good about my dad in front of my mom because of how she’d react, and I was

afraid to talk good about my mom in front of my dad.”

At the age of 12, Brad began seeking escape from the constant, overwhelming stress of his home life through substance abuse and alcohol. The relief was temporary, but it was the only relief he could find.

Brad might have tried to bury his fears and anxiety with drugs and drinking, but that didn’t stop him from getting a bachelor’s degree in English literature from Florida State University, taking a job and becoming a contributing member of society.

At least, not for a while.

But the darkness began closing in.

Brad would have panic attacks that made him feel as though he was trapped in an elevator. His thoughts would race, his heart would pound and his vision would begin to blur. Several times he actually blacked out from the attacks, and when he came to later, he was on the floor.

In 2006, Brad was diagnosed with anxiety and panic disorder.

A doctor prescribed medication, which helped, but Brad didn’t stop drinking or doing drugs and, in 2011, checked himself into rehab because he’d gotten hooked on pain killers.

After that stint in rehab, although he was taking medication for anxiety, his lifestyle continued its downward spiral.

“From 2012 to 2015, I’d been to jail six times, all on charges that stemmed from getting drunk or high,” says Brad. “I

Getting to that point of utter desperation didn’t happen overnight—or even over a few years. Brad’s dark struggle with anxiety began in his earliest years.

“They gave me a 50/50 chance of losing my leg and told me I could actually die because I was septic.”

-Brad Bowen

lost my job, [and] I lost my apartment—all because of my drinking and drugging—and moved back into my mother’s house. I had lost everything.”

Then one September night in 2015, Brad, who had been drinking all day, left his mother’s and headed to the home of an acquaintance to drink some more. The evening deteriorated further, the two men ended up in an altercation and someone called the law.

“I was on felony probation at the time, and I’d already violated my probation twice. I was so scared; I thought I was going to prison,” says Brad, who can clearly remember the absolute terror he felt upon hearing sirens approach as he ran into the backyard to hide.

Crouched down behind a bush, he saw three sheri deputies and a dog enter the yard. The dog was released, and the resulting bite to Brad’s leg was so severe that he had to be taken to the hospital instead of the jail that night.

That’s when Brad began praying in earnest.

“I asked God to help me find a way out,” he says. But that answer wouldn’t be immediate.

“In jail, I ended up with an infected leg,” he says. “By the time I was taken to an outside medical appointment to see an orthopedic doctor 24 days later, on October 14, 2015, the leg was rotting and I was in horrible pain. At the trauma center,

they said another day or two and I would be dead from septic shock. They gave me a 50/50 chance of losing my leg and told me I could actually die because I was septic. I stayed at the hospital for 17 days, during which they did multiple surgeries. They saved my leg and my life.”

Once he was “out of the woods,” Brad was returned to the Marion County Jail,

Brad fully realizes that for anyone recovering from addiction, it’s a day-at-a-time process, not a one-time cure.

where he awaited his court date. When that day came, he entered the court room using a walker, still unable to bend his leg.

“I begged Judge Stancil for help, and he sent me to rehab instead of prison,” says Brad, who was taken in shackles to The Centers, a private, non-profit organization with locations in Citrus County and Marion County that o ers outpatient and residential treatment services for both adults and teens. “Ultimately, I pled guilty to simple battery and was able to go to rehab at The Centers for six months. I told them I needed help and did everything they told me to do; they gave me my life back.”

A major part of Brad’s recovery, which combined medication and therapy (both individual and group), involved facing the fears he had fought as long as he could remember.

“It all began in childhood. I had fears from a young age, but I didn’t know how to deal with them,” he says. “I never realized how much of an e ect this had on me until I got serious about recovery. Just being able to talk about these feelings I’d been dealing with my whole life helped tremendously.”

Part of his treatment included the Alcoholics Anonymous program.

“The AA program is all about dealing with your fears,” says Brad. “I worked that program and took the help of the medical professionals, and I am free of the obsession to drink and drug. I’ve been sober over two-and-a-half years, and my quality of life now is outstanding.”

Brad fully realizes that for anyone recovering from addiction, it’s a day-at-atime process, not a one-time cure.

Through counseling and therapy, he’s learned coping techniques that are e ective if he feels anxious. Now he can calm himself with those grounding tactics, breathing and meditation practices. He also takes a mild, non-narcotic medication that helps.

He’s a front desk manager/sales rep at Zone Health and Fitness at their Pine Avenue location and has realized how much regular workouts have helped his anxiety.

“I wear myself out in the gym,” he says.

Eating right and exercising regularly have been a big help, as has prayer.

Coming Out The Other Side

Brad, now 37, regularly tells his story to people who are facing the same struggles he overcame. He wants others to know that when you’re ready to turn your life around, there are programs that work.

“There’s nothing special about me; these programs save people’s lives every day,” he says with equal measures of humility and gratitude.

In addition to helping others by sharing his story, Brad is currently studying to obtain his master’s in divinity/theology.

“I want to be a preacher and a Christian counselor. I think the best counselors are those who have been through it themselves,” he says.

“At one point there wasn’t enough cocaine or alcohol in this county to satisfy my addictions. I was so filled with fear and anxiety, I saw no way out. I know it’s nothing short of a miracle that I didn’t die from that infection. Today, I have my leg, I’m sober and I not only have my life, I have a bright future.”

Need Help?

If you or someone you love is battling anxiety and/or addictions, there is help and hope. thecenters.us › (352) 291-5555

A major part of Brad’s recovery, which combined medication and therapy (both individual and group), involved facing the fears he had fought as long as he could remember.

“There’s nothing special about me; these programs save people’s lives every day.”

-Brad Bowen

Melissa Singleton, PA-C

Dr. Christina Mitchell

Dr. Ashley Cauthen

Katie Keel, ARNP-C

Stacey Klingbeil, PA-C

marriage with benefits

A study recently published in the Journal of Neurology, Neurosurgery and Psychiatry confirmed that marriage is a blessing—for more reasons than one. In addition to companionship and joint banking accounts, research shows that people who are married have a 58 percent lower risk of developing dementia than those who are single. Scientists did make it clear, however, that it is not the physical marriage or wedding band that helps ward o illness. Their findings suggest that the possible protective e ect is linked to various lifestyle factors—such as generally living a healthier lifestyle and having more social stimulation—that are known to accompany marriage that do the trick. The lesson here? Time to put a ring on it.

protect your pics

If your home is damaged by a hurricane, flood or even a fallen tree, will your printed photos be safe? If you take the proper precautions before a disaster strikes, you can minimize your worry and preserve your favorite captured moments.

Most people have turned to online backup services for their digital photos. On these sites, you can safely store photos you no longer have room for on your phone. Many have chosen to print copies of their pictures and store them safely away at home. However, living in Florida requires that we take a few more steps to guarantee our irreplaceable photos remain safe and sound.

BACK IT UP

› By Laurel Gillum

In this day and age, documenting our lives via a smartphone camera and screenshots of tagged posts

are how our best memories are stored. The downside? If you lose your phone, those memories have vanished forever. Make sure to use a cloud backup service, such as Apple iCloud, Dropbox or Google Drive.

SCAN TANGIBLE PHOTOS

Gather all your scrapbooks, photo albums, journals—and just about anything else you may have photos hidden in. Your next step is to scan the pictures to your computer. This way, you have the physical photos as well as the digital photos. To take it a step further, once scanned, you

can add these photos to your online album.

TAKE MORE PHOTOS

Do you have hundreds of older photos laying around waiting to be scanned? Don’t fret—we have a plan B. If you do not have immediate access to a scanner, take pictures of your pictures. If a natural disaster is fast approaching, take photos of each album page and store the digital copies in the cloud.

physical photos:

› Carefully remove any waterlogged photos from albums, and separate any that are stacked together. Exercise caution, and do not rub or touch the wet emulsion of the photo surface.

› Gently rinse each side of the photo in a bucket of cold water. Do not rub the photos.

› Next, lay each wet photo face up on clean blotting paper, such as a paper towel. Do not use printed paper that could potentially transfer ink to your wet photos. Ideally, you should change the blotting paper every hour until the photos are completely dry. This process works best indoors. If you try it outdoors, the sun and wind will cause photos to lose shape and

Most printed photographs can be cleaned and air dried with these simple steps:

STORAGE

Large plastic bags that seal closed or waterproof or watertight plastic bins with locking lids (or both if you’re OCD!) are ideal ways to store your photos to help keep them safe from potential water damage. If a storm is coming, place the container on a high shelf in an interior room of your home.

accidents happen

What should you do if physical or digital photos are damaged or lost in the midst of a natural disaster? Follow these tips to retrieve as many photos as possible.

curl quicker.

› Try to deal with flooddamaged photos within two days to prevent mold issues.

› Pictures that are wet in frames need to be tended to immediately to prevent the photo surface from sticking

digital photos:

› Do not turn your phone back on, press any buttons or use a heat source to dry the device after it has been emerged in water.

› Remove any protective casing, batteries, SIM or microSD cards from their slots.

to the glass as it dries. To remove a wet photo from a picture frame, keep the glass and photo together. Holding both, rinse with cold water, using the water stream to gently detach the photo from the glass.

Say you forgot to back-up the pictures on your phone to the cloud and your phone was water damaged during the storm. What are the next steps?

› Lightly dab the phone dry with a cloth, and then bury the phone in a Ziploc bag full of uncooked rice to absorb the excess moisture.

› If this doesn’t work or you think you need a professional’s help, contact a phone technician.

› One way to ensure all your smartphone photos are backed up to the cloud is to utilize a program such as Dropbox. Dropbox lets users back up photos automatically anytime the phone is connected to Wi-Fi rather than needing to remember to upload photos yourself.

› Remember to keep your phone locked in case of theft. When protecting your privacy, you should use a password, fingerprint or touch ID to lock your phone. This will prevent someone from opening your phone and deleting your photos.

all about health

Accustomed to feeling invincible and running wild, children often take a cold or a trip to the dentist harder than the average adult. Here are some pointers parents can use when talking to their kids about health to make the fancy medical terms and scary symptoms a little less intimidating.

appointment anxiety

Pediatricians, dentists, family practitioners and psychologists alike encourage a few basic communication strategies when preparing children for a visit. Talking in advance about the visit in great depth is not recommended.

Providing your child with too many details may just add to their anxiety. Instead, be brief, positive and playful when the subject is brought up. Bring distractions such as a book or iPad to keep busy in the waiting room.

a spoonful of sugar

Medicine makes kids well. Remind them that taking medicine will make them feel better faster. The faster you feel better, the faster you get to do fun things, like taking a trip to the playground.

FANCY FLAVORS. If your doctor approves of this method, you can put medicine in juice or have the pharmacist add flavoring to it. Orange juice or yogurt is often used to mask bad-tasting medicine as well.

AVOID PHYSICAL STRUGGLES. If you find that you have to “hold down” your child while giving them medicine, suggest taking a short break. This allows the child to regroup, physically and emotionally. Mom and dad, too.

COMMUNICATION. Kids ask a lot of questions. Be prepared to explain medical information in a kid-friendly manner. It is useful to explain to a child what a condition or an illness is and how it is treated. This knowledge is power and will help a child understand what their body is going through. If you do not keep the child informed, they are likely to start filling in the blanks themselves with frightening scenarios.

such as nuts, cheeses and fruit, during your next trip to the grocery store.

HYGIENE. It is recommended that young children brush their teeth for 30 seconds. Older kids and adults should take two minutes. Help your youngster brush his or her teeth when they wake up in the morning and before they go to bed at night. Children should also develop the habit of hand washing before they eat and after they use the restroom. Also, emphasize the importance of keeping your hands out of your mouth and nose!

EXERCISE. Encourage fun activities such as swimming, soccer or a dance class. Get outside for a game of tag or a family bike ride.

No child likes to be sick. And no parent likes it when their child is sick. › By Laurel Gillum

yard wars

Spring cleaning begins outdoors.

›

By Laurel Gillum

MO’ MOWING, LESS PROBLEMS

Mow your lawn frequently to a height of 2 1/2 to 3 1/2 inches. Although keeping the grass tall will require you to mow more often, it will also produce a tougher turf that crowds out weeds. During the summer, the grass will be less susceptible to drought and extreme heat.

flower power

Fruit-bearing plants like sunflower, echinacea, cotoneaster, honeysuckle, viburnum, aster, salvia and zinnia are known to attract birds to gardens. One bird can consume up to 1,000 bad bugs a day. Start digging a flower bed—the more birds the merrier.

As Florida’s short winter comes to a close and springtime weather makes its debut, it’s time to think about ridding your yard of broken branches and fallen leaves. Take note of these practical steps to get your yard back in tip-top shape.

tool time

Make sure your shovel, rake and other gardening equipment is up to par—no rust and no splintered wood. If you have an

irrigation system, check that it’s properly functioning regularly.

rake it

Remove any garden debris, such as leaves and moss, that has accumulated during the colder months. Pro tip: Once the yard is cleared, give the lawn a boost by spreading a thin layer of aged compost, about 1/4-inch thick, evenly over the grass.

patch job

Re-seed bare patches in your lawn. Loosen the surface you wish to re-seed with a rake or shovel to a depth of 2 to 4 inches, then level the soil with the back of a garden rake. Next, spread a mixture of grass seed and compost over the area. Pack the surface down

with the flat end of a garden rake to secure the seeds (otherwise they may blow away), and water accordingly.

got mulch?

Aside from making your garden look marvelous, mulching also helps moderate soil temperatures, maintain soil moisture and deter weeds from growing by increasing the population of beneficial soil microorganisms.

digging deep

When planting a flower bed, take into consideration the soil type and sun and shade patterns. Most plants grow best in soil with a pH between 6.0 and 7.0. Before plants are in the ground, be sure to loosen the root ball so that plant’s roots can quickly adapt to the soil in their new space. Last, thoroughly water the new sprouts and keep the soil slightly damp clear into summertime

THEY DID A MAGNIFICENT JOB ON MY SURGERY.

Sheena Ram

Robotic GYN surgery patient

When it’s time for surgery, you can count on the team at Ocala Regional Medical Center and West Marion Community Hospital. Whether you have your surgery same-day or inpatient, our team is ready to care for you before, during and after. We want you to have the best surgical experience possible, so we make sure we’re providing a safe environment and guide you and your family through the process with care. With minimally invasive surgeries available, patients experience better results and quicker recovery. Some of our surgeries are also available with robotic-assisted technology.

Minimally Invasive Surgery at Ocala Health

Oncology

Knee