Marion Healthy Living June 2018

WHAT A RUSH

Destinations not for the faint of heart

Modern Medicine

How neural bypasses are helping the paraylzed

Aulls, MD Medical Director of Women’s Imaging, and Board Certified Radiologists (left to right): Fredric C. Wollett, MD; Lance P. Trigg, MD; Malcolm E. Williamson, II, MD; Ryan K. Tompkins, MD; Brian Cartwright, MD

Meet RAO Staff & Breast Cancer Survivors (left to right): Yvonne, Scheduler and Michele, MRI Technologist Read their full story at: raocala.com/rao/survivorstories

HEALTHY beat

› PAGE 5

TRENDS | NEWS | PEOPLE

By Cealia Athanason, Laurel Gillum, Lisset Lanza, Melissa

Peterson and Sean Trapani

› PAGE 32

A roundup of adventures sure to provide lasting memories—and a surge of adrenaline.

›

Cynthia McFarland

Proteins are the main building blocks of the body.

› By Nick Steele

think small › PAGE 24

In today’s technological world, nothing is any bigger than small, and the biggest smallest technological advances can be found in the flourishing field of nanoscience. › By Jim Gibson

managing migraines › PAGE 28

If you su er from severe, often debilitating migraines, there is hope on the horizon.

› By Cynthia

McFarland

› PAGE 38

How neural bypass procedures are changing the future of medicine and giving patients with severe spinal cord injuries and paralysis a new lease on life.

› By Jim

Gibson

› 6 What to do this month.

› 8 Supper for seniors.

› 9 Health and wellness news.

› 10 All around town.

HEALTHY body

› PAGE 13

WELLNESS | FITNESS | BEAUTY

By Robin Fannon & Laurel Gillum

› 14 We’ve got the blues.

› 15 Fasting facts.

› 16 Get clean.

› 18 Pack your bag.

HEALTHY vibe

› PAGE 43

MIND | HOME | LIFE

By Laurel Gillum

› 44 Screen time suggestions.

› 46 Money matters.

› 47 Buying in a sellers’ market.

› 48 Robot roundup.

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 Benscoter

Nick Steele

Sean Trapani

EDITORIAL INTERN

Lisset Lanza

ART

art@healthylivingmagazines.com

CREATIVE DIRECTOR

Jessi Miller

GRAPHIC DESIGNER

Kristy Taylor

PHOTOGRAPHERS

John Jernigan

Sheila Hartley

Ralph Demilio 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

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.

Christy Jergens, APR 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

Ashley Cauthen, M.D.

Cosmetic And Clinical Dermatology MIDSTATE SKIN INSTITUTE

Navinderdeep Nijher, M.D. Plastic Surgery

OCALA PLASTIC SURGERY

Kristina Donohue Director of Mission Advancement THE CENTERS

Chris Okonkwo, M.D. Pediatrics

CHILDREN’S HEALTH OF OCALA

Derek Farr, D.O. Orthopedic Surgeon

TWIN PALMS ORTHOPEDICS

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

SUCCESS BY DESIGN

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

LIFESTYLE SOLUTIONS MEDSPA

text for help

Reporting emergencies just became even easier as Marion County recently became the 26th county in Florida to expand their emergency services. Residents of Marion County are now able to text 911 via their cell phone. Texting 911 instead of calling is a significant new safety measure. Those in situations where they need to remain quiet for their safety now have the option to contact help without making noise by placing a call. In addition, the new method allows greater accessibility for those who are speech impaired, deaf or hard of hearing. Considering this range of scenarios for those in emergency situations, this new service isn’t just inclusive, it’s life-saving.

If texting 911, remember to silence your phone if needed and provide your exact location and a rundown on the nature of the emergency. Do not send emojis, group texts, photos or videos, and avoid using abbreviations or slang in order to help with clarity.

Learn more › FOR MORE INFORMATION, CALL MARION COUNTY’S PUBLIC SAFETY COMMUNICATIONS AT (352) 671-8460 OR VISIT marioncountyfl.org.

day by day

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

National Donut Day: Treat yourself!

5th Annual Running of the Donuts at the Baseline Trailhead

Florida Safari at Silver Springs State Park (First Sunday of every month, 10am)

Trivia Night at Vibranium Comics

Clean patio furniture and grill.

30 min. aerobic exercise

Host a pool party or backyard bash.

Father’s Day

Pick up any lastminute groceries for family get-togethers.

30 min. aerobic exercise

National Running Day: Big Hammock Race Series Season 3 Kickoff at the Paddock Mall, 6pm

Organize the garage. Chair Yoga at Blissful Life Corporation (Every Wednesday, 10:30am)

Search for a new recipe to try Wash exterior windows.

Reading with a Ranger at the Heritage Nature Conservancy

Make homemade blueberry popsicles. (See recipe below.)

Ocala Comedy Showcase at the Reilly Arts Center

Ocala K-mart Cruise-In

FLAG DAY

Throw away 10 items you no longer need or use.

Levitt AMP Ocala Music Series at Webb Field, Martin Luther King Jr. Recreational Complex (Every Friday through Aug. 17)

See Mamma Mia! at the Ocala Civic Theatre.

Buy sunscreen, hat and beach ball.

Spend the day at the beach.

Ocala Comic Con at the Hilton Ocala

30 min. aerobic exercise

Try a new grilling recipe. Clean out window tracks. Replace faded door mats with new ones.

30 min. aerobic exercise

yum!

If you’ve experienced summer in Florida, you know that things are about to heat up. We are here to help you cool down. Check out this poppin’ recipe for the hottest of days.

AARP Two-Day Safe Driving Class at the Senior Wellness Community Center

HOMEMADE BLUEBERRY POPSICLES

2 cups frozen blueberries, thawed

1⁄4 cup apple juice

2 tablespoons honey

1⁄2 lemon, juiced

1 pinch salt

Tune into the Houston Astros @ Tampa Bay Rays game at 7:10pm

Pick wildflowers for a dinner table arrangement. Take a trip in the glass bottom boats at Silver Springs State Park.

Combine all ingredients in a blender, and blend until smooth. › Pour into popsicle molds. › Place in freezer until completely frozen. › If you do not have popsicle molds, you can substitute 3-ounce plastic cups. › Pour mix into cups, cover with foil and place in freezer until half frozen. › Insert a popsicle stick into center of cup. › Place back in freezer until completely frozen.

*To register for Ocala Health events, call (800) 530-1188 or visit OcalaHealthSystem.com

love, delivered daily

Marion County Senior Services’ Meals on Wheels program

o ers more than just food.

Ms. Diane is someone you know or, at least, someone you’ve met. She’s the lady in the apartment next door whom you never see anymore. She’s the woman at church who no longer shows up on Sunday. She’s the elderly. The ill. And the utterly alone.

She is, in fact, a real person here in Marion County. But she also symbolizes a growing, local elderly population who, if not for the care and attention of a few gentle souls, would have simply passed away in their own beds, forgotten by the rest of the world.

But Ms. Diane is not one of those people anymore.

By Sean Trapani

She, and hundreds more like her here in Marion County, get a lifeline of food and human contact delivered to their homes every day thanks to the Meals on Wheels program, coordinated through Marion Senior Services (MSS).

“Due to her health condition, [Ms. Diane] was unable to provide for herself in multiple capacities,” said MSS Executive Director Jennifer Martinez. “… if Meals on Wheels had not been provided, she would have not eaten or received the proper nutrition required for her recovery.”

Fortunately, local Meals on

Wheels’ volunteers are not taking this kind of problem lying down. Every day, volunteer drivers deliver more than 350 meals to people throughout Marion County, including a little something for their pets, as volunteers often noticed people would give their meals to their pets instead of feeding themselves, so drivers worked with shelters to collect pet food.

“The services we provide the seniors of Marion County are critical, and the need is rapidly increasing,” said Martinez. “Together, we can keep seniors living independently, healthier

SAYING THANKS!

at home and feeling more connected to their community as they age.”

Fortunately, Ms. Diane’s story has a happy ending. But there are thousands of other stories whose endings remain a question.

If you’d like to be part of the solution, there are several ways to help people like Ms. Diane here at home. For more information on how you can volunteer, contribute or advocate for seniors in Marion County, reach out to Marion Senior Services’ Volunteer Coordinator Amy Brault at (352) 620-3501

Please join us in thanking these local “Restaurant Champions” who recently donated portions of their Wednesday profits in March to our local Meals on Wheels program: Kotobuki Japanese Steakhouse, The Mojo Grill, Ivy on the Square, Blue Highway, Molly Maguire’s, Miller’s Ale House and Pasta Faire.

Photos courtesy of Marion County Senior Services’ Meals on Wheels

IN WITH THE NEW

Adventist Health System, the parent company of Florida Hospital, recently announced it has signed an agreement for the lease of 421-bed Munroe Regional Medical Center and its related outpatient locations and the purchase of certain assets. The transaction is expected to close during the third quarter, and once o cial, the facility will join the West Florida Division as the second largest hospital in the division and the third largest in Adventist Health System. Work to complete the transaction will take place over the next few months.

“Florida Hospital is a respected health care provider, and becoming a part of their organization creates an exciting opportunity for the hospital to become part of a large regional network,” says Jim O’Loughlin, chief executive o cer for Munroe Regional Medical Center. “Working together, we can continue the hospital’s commitment to care for the Marion County community.”

for the children

The Centers is excited to announce the newest addition to services to assist youth statewide in di cult placement situations. The organization’s new shelter care program, one of just a few in Florida, will provide a temporary place to live for youth ages 10-17 struggling with social issues. The youths that the program will serve normally have no other place to go. The Centers is working to ensure these children and teens who are in between permanent placement will have a safe place to stay. As part of the program, The Centers is partnering with the Florida Department of Children and Families, which will place youths looking for foster care or waiting for new foster placement into the program. The organization is also partnering with Kids Central, Inc. to provide a temporary residence for KCI’s displaced children in dependency care.

“We are looking forward to playing our role in turning around the lives of displaced children in Florida,” says The Centers CEO and Medical Director Donald J. Baracskay II.

a nod to nurses

West Marion Community Hospital’s Intensive Care Unit has earned the 2017 Unit of Distinction (UOD) Award in an annual program that recognizes and rewards exemplary nursing units at HCA Healthcare a liate facilities. The “Unit of Distinction” designation is achieved through measurable, exemplary performance in the strategic areas of Advocacy and Leadership, Consistency in Nursing Practice and Operations, and Leveraging Scale to Drive Performance.

“The Unit of Distinction Award recognizes and celebrates excellence in nursing and acknowledges that it takes a high-performing team of nurses demonstrating a high level of commitment to achieve results like these,” says Jane D. Englebright, Ph.D., RN, CENP, FAAN, HCA Chief Nurse Executive and Senior Vice President.

congrats!

Professor Deborah Becker at the College of Central Florida was recently presented the Ernest L. Boyer International Award for Excellence in Teaching, Learning, and Technology at the Association of Florida College’s International Conference on College Teaching and Learning. People nominated for the Boyer Award must have made contributions with broad, significantly positive e ects on student learning, motivation and creativity beyond their own departments and institutions. Becker is an associate professor in the Associate Degree Nursing program at CF. Her innovative spirit and desire to create evidence-based learning activities were cited as contributing to the establishment of a state-of-the art simulation program at CF.

be you! walk

The third annual Be You! Walk was recently hosted by The Centers to benefit and raise awareness for children’s mental health. After the walk, participants enjoyed music, food and balloon releases in honor of those affected by mental illness.

Photos by Crys Williams @ Ocala Citizen’s Circle

April and Emersyn Adams, Leah Magee

Melanie and Hannah Woods, Jeremy and Kristina Grantham, Ernest and Kimberli Tanney

Kelsey Plesa, Angela Byron, Pam Wise, Kelda Shaw, Jennifer Osteen, Tiffani and Bailey McCormack, Marilyn Miley, Stephanie Orrala, Jenna Rovira, Jennifer Lombardi, Jaclyn and Hitch Carter

Donna Arthur, Naaz Saju, Gabriela Seratt, and Emery, Andrea, Hannah and Jeff Bailey

Teresa Lonergran; Maisie Ehlers; Kaitlyn Bryans; Colby, Vicky, Cole and Megan Morrison; Angie Rushing; Kristy Ehlers

Robbie and Melissa Gibson, Kaitlynne Melbin

Sydney and William Marin Fletcher, Ben and Cooper Gumpert

Kevin and Jessica Noon, Alexis and Melissa and Nick Dessaint

Kristina Donohue, Emma Luetgert, and Danielle Marciano

Brody, Kate. McKenna, Imogen, Gavin and Scott Shannon

an evening with chef james briscione

Written and Photographed by Ronald W. Wetherington @ Brick City Center for the Arts

Chef James Briscione, two-time winner of Chopped, author of The Flavor Matrix, current star of the Food Network series Cooking with Dad and director of culinary research at the Institute of Culinary Education, was recently in Ocala for a lecture hosted by the Institute for Human and Machine Cognition. Following the lecture, Briscione attended “The Flavor Matrix: An Unusual and Unexpected Evening with Chef James Briscione,” featuring inventive flavor pairings presented by 10 local chefs.

Mike Moss and Stacey Rollins

Megan Whittaker, Tom Dobbins and Patricia Morgan

Blaise Bonaventure and Summer Best

Karen Hatch and Richard Rozensky

Bert and Xochi Smith, Albert Barrett

Adam Volpe and Rashad Jones

Cherie McTiernan, Tammy Griffin, Patricia Sutton and Angie Lester

Barbara Fitos, Angela Grace, Mayor Kent Guinn and Karla Grimsley

Jill Schuck, Beth Eiland and Sarah Roberts

Kareen and Auastusia Bohsali, Cynthia and Jeff Gray

Nicki Bednar and Buddy Martin

Kent and Maggie Weakley and Sagi Asokan

Katherine Sokol, Tony Deras, Audrey Hamaberger and AJ Merrill

Photo by John Jernigan

breakfast blues

blueberry oatmeal crumble bars

CRUST:

2 cups quick oats

1 1⁄4 cups whole wheat flour

1⁄2 cup maple syrup

1⁄2 tsp baking powder, aluminum free

1⁄2 tsp cinnamon

BLUEBERRY FILLING:

3 cups blueberries (if using frozen, thaw in hot water & drain)

2 tbsp maple syrup or coconut palm sugar

Blueberries are low in calories and high in nutrients, including vitamins C and K, fiber and manganese. Blueberries lead the pack in antioxidant and flavonoid capacity, which help rid the body of free radicals, toxins and inflammation. In turn, this promotes heart health and lowers blood pressure. If this doesn’t grab your attention, then maybe this will: Recent studies have shown that blueberries are beneficial to cognitive brain function and can improve those “senior moments!” The Environmental Working Group lists all berries as carrying a heavy toxic load, but don’t panic—just go organic!

I love to eat them raw as a snack, for breakfast with yogurt and granola, or in a variety of healthy baked goods. Here are some easy and delicious recipes to help you incorporate this wonder food into your diet this summer. Visit Robin’s website at rsvprobin.com for additional blueberry recipes.

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

1⁄4 tsp salt

1 egg, large

1⁄2 cup coconut oil, room temperature Cooking spray

In a large mixing bowl, add oats, flour, baking powder, cinnamon and salt; mix well with spatula. › Add maple syrup, egg (quickly whisked in a small bowl) and coconut oil. › Mix with a spatula and with your hands toward the end until well incorporated. › Dough will be moist and should stick in one piece, not crumbly. › Preheat oven to 350°F, line square 8x8inch baking dish or round pie dish with parchment paper, and spray with cooking spray. › In a medium bowl, add blueberry filling ingredients, and stir well. › Place 3/4 dough in prepared baking dish, flatten with spatula and press well with your hands. › Spread blueberry filling on top evenly, and crumble remaining dough all over. › Make sure crumbs are small. › Bake for 45 minutes. › Remove from the oven, and let cool completely before slicing into 16 squares.

1 orange or lemon, zest of (can also add a bit of juice)

1 tbsp cornstarch

1 tsp pure vanilla extract

blueberry smoothie

2 cups fresh (or frozen) blueberries

2 cups plain yogurt

1⁄4 cup almond milk

2 tbsp honey

1 cup ice cubes

Combine all ingredients in a blender, and blend until smooth.

If you’re looking to incorporate superfoods into your diet, then look no further than this beneficial berry. › Recipe by Robin Fannon › Photography by John Jernigan

it’s about time

Eat well-rounded meals. If you do not eat enough during the day, you could easily be tempted to fill the void by eating too much at night.

Meal plan. Having an idea of what you are going to eat for the week will help you avoid opening the refrigerator multiple times a day in search of one meal.

Time-restricted feeding, or TRF, is a diet centered not around what you eat but when you are eating it. For example, the average person’s day consists of breakfast, lunch and dinner—but what about those in-between times? The chocolate candies hidden in our desks and our midnight snacks can add up to a lot of calories over time. The TRF diet is a way to prevent this from happening and help us achieve an overall healthier lifestyle.

TRF is simple. Essentially, it’s up to the dieter to choose which hours out of the day he or she prefers to eat. Typically, this

window of eating opportunity can range anywhere from six to 10 hours—or from 10am to 4pm. Any time after this would be your “fasting period.” During the fasting period, you would refrain from calorie intake—no snacking, no problem.

One study demonstrated the pros of the TRF diet in males. When the participants ate only during a 10-hour period, their calorie intake decreased by 20 percent versus the days where they were free to eat at any hour. Weight loss was reported after a time of consuming less calories.

We know what you’re thinking. What if I get hungry

before bed? If you follow these tips for eating at the right time, the urge to snack at bedtime will eventually pass.

Keep a food diary. Write down what food you eat and your mood before you eat it. This is a strategy that works well for identifying what triggers your negative eating patterns.

Stray away from snacks. Stay on the outskirts of the grocery store. The middle aisles are typically reserved for snack and processed food.

Eat the right food. You can feel full by eating food low in calories. Try oatmeal for breakfast, fish and Greek yogurt for lunch, and a protein and vegetables for dinner. If you must snack on something during your non-fasting period, munch on some popcorn.

Forget about logging your calorie intake, reading the fine print on nutrition labels and just about everything else you thought you knew about dieting—we are here to introduce you to a new kind of eating.

›

By Laurel Gillum

let’s face it

The skin is the body’s largest organ, and it works hard to protect us from harmful outside agents, so we should pay our skin due respect and take care of it properly. ›

By Laurel Gillum

Easier said than done? Nah. The following tips will help you develop a regular skin care routine.

Scrub a dub.

Washing your face is the first step in maintaining clear and healthy skin. Dermatologists recommend that we cleanse our face twice daily to prevent dirt and oil from seeping into our skin causing clogged pores and breakouts. Set a morning and an evening alarm to remind yourself to wash up.

Get toned.

If you think your face is clear of makeup remnants after washing, chances are you would be wrong. Toner works well to remove excess makeup and dead skin cells that build up over time. Make your

nightstand home to your toner and cotton pads. This will serve as a reminder to use this formula nightly.

Stay hydrated. Believe it or

not, drinking plenty of water throughout the day is an important part of any skin care routine. Medical professionals advise patients to drink 64 ounces of water per day. In addition to daily doses of H2O, the o cial final step of your skin care routine should be moisturizing. If you stray away from moisturizing your skin because you feel it is already too oily, keep in mind the reason your skin produces so much oil is because it is overcompensating for the moisture it’s lacking. Just choose a moisturizer specifically formulated for oily skin.

It’s a good idea to go the natural, organic route when choosing skin care products. The less chemicals, the better. One of our favorite brands is the Snow Fox Cosmetics line. This 100 percent plant-based line is professional grade and works great with all skin types. Check out some of our Snow Fox favorites.

Snow Fox

Soothing Facial Mousse, $35

This cooling cleanser rejuvenates sensitive skin without stripping it of its natural oils.

Snow Fox

Arctic Breeze Detox

Cooling Mask, $30

This cotton sheet mask is great for hydrating and brightening. Ingredients such as auxin and gibberellin are there to stimulate the growth of new cells and reduce the appearance of scars.

Snow Fox Day & Night Defense Cream, $55

Use this moisturizer up to three times a day to replenish your skin with nutrients, including vitamins A and E.

Try more products from Snow Fox at snowfoxskincare.com.

Melissa Singleton, PA-C

Dr. Christina Mitchell

Dr. Ashley Cauthen

Katie Keel, ARNP-C

Stacey Klingbeil, PA-C

it’s in the bag

It’s not a phase—packing a bag for the gym is hard proof that you’re in it to win it.

› By Laurel Gillum

Check out some of our favorite products for making the trip to the gym a bit more bearable!

Lansinoh – HPA Lanolin

Minis, $7.69 for three mini tubes

An all-natural product for postworkout dryness or chafing, you can use this cream to moisturize dry lips, cuticles, heels and more. Who doesn’t want to feel refreshed after a workout? We do!

lansinoh.com

R + Co – Badlands Dry Shampoo Paste, $28

No one likes dull, lifeless, sweaty hair. This dry shampoo absorbs excess oil in your hair, especially after a particularly intense workout. Give your roots a much-needed lift after each workout. It smells good, too!

randco.com

HYDAWAY Bottle, $22

This convenient water bottle collapses for tight storage. Talk about a space saver! It’s 100 percent BPA-free and can hold up to 21 ounces of water. Available in many fashionable colors, there’s one for each day of the week.

hydawaybottle.com

BPI

Sports

– Best Energy Liquid Water Enhancer, $24.95 for six pack box

This liquid water enhancer is not only packed with 25 milligrams of ca eine to keep you awake during early morning workouts, but it also comes in two hydrating flavors, fruit punch and orange. Which one will you try first?

store.bpisports.com

Rainbow Light Vibrance – Women’s Multivitamin plus Balance & Energy, $54.99

This woman’s vegan multivitamin is made with a range of nutrients supporting metabolism, energy and gut health. Just what every woman needs.

rainbowlight.com

HTWO – Hydrogen Water, $28 for seven pouches

Each HTWO pouch contains nutrient-enhanced water that promotes energy, reduces fatigue and boosts endurance—all without added ca eine, sugars or other artificial ingredients. This is just what you need when you’re dragging a bit after work and are on your way to the gym. htwo.com

Dermalogica – Skin Purifying

Wipes, $19

A noteworthy product for men and women alike, these purifying wipes can be used post-workout to unclog sweaty pores. And let’s face it, no one likes sweaty, clogged pores! A few quick swipes and you’re good to go.

dermalogica.com

BY NICK STEELE

Protein P WER The Of

Proteins are the main building blocks of the body. They provide the raw materials your body needs to keep it running like a well-oiled machine. Proteins also contribute to the maintenance of normal bones and are used to make blood, hair, connective tissue, antibodies, enzymes and neurotransmitters. They can aid in weight loss and help to build muscle. And although athletes and bodybuilders often consume extra protein in order to bulk up, they aren’t the only people who need to ensure they are getting a healthy supply of the stu .

What most of us don’t know is how to determine the ideal amount of protein we need. According to Harvard Medical School, the recommended dietary allowance (RDA) for protein is 0.36 grams per pound of body weight. That’s about 56 grams per day for the average sedentary man or 46 grams per day for the average sedentary woman. The RDA is the minimum amount you need to meet your basic nutritional requirements, as opposed to the

specific amount you should be consuming for optimal health or weight loss.

Experts agree that increasing your protein intake can actually help you lose weight.

“Protein has a unique role in how it a ects appetite,” explains Ocala Health’s Amy Freeman, RDN, LDN, CDE, dietitian, certified diabetes educator and certified health coach. “Protein’s use in managing weight is due to its potential for making you feel full (called satiety) and its increase in calories used for protein digestion, protein absorption and protein metabolism— collectively called thermogenesis. Those who eat approximately 30 percent of their total calories as protein each day report less feelings of hunger and consume fewer calories overall.”

Studies suggest that protein intake around 30 percent of one’s daily calories may be optimal for weight loss. This amounts to 150 grams per day for someone on a well-balanced 2,000-calorie diet. You may require more protein if you have a physically demanding job, exercise regularly or are recovering

from an illness or injury. The elderly also need significantly more protein, up to 50 percent higher than the RDA. This can help prevent osteoporosis and sarcopenia (loss of muscle mass), which are significant problems for seniors. We suggest consulting with your family practitioner to determine what’s right for you.

With protein, it’s not all about quantity, but also quality. Animal protein provides all the essential amino acids, in the right ratio, for us to make full use of it (as animal tissue is similar to our own). So if you are eating a balanced diet that includes lean meats, poultry, seafood, egg whites and low-fat dairy products every day, then you’re probably on the right track. If you’re vegetarian or vegan, it can be challenging. However, soy products, seitan, peas, beans, lentils, quinoa, nuts, nut butters and seeds are all excellent sources of protein. There are also lots of good supplements out there. But exercise caution, as some protein powders are made with low-quality ingredients and contain unhealthy additives, like fructose, artificial sweeteners and

artificial flavors. The best options are the ones with the simplest ingredients, like Naked Whey, Promix or Body Ecology. Keep in mind, though, the more protein you can get from whole foods, the better. So we consulted some protein pros to help satisfy your taste buds with recipes that pack protein into every bite.

“I’ve been training for more than a decade now and have tried just about every type of workout program, diet regimen and supplement you can imagine,” explains Michael Matthews, author of The Shredded Chef: 115 Recipes for Building Muscle, Getting Lean, and Staying Healthy. “When you know how to diet

Avocado & Egg Breakfast Sandwiches Makes 4 Servings

properly, and this doesn’t mean learning to eat boiled chicken and raw broccoli six times per day, getting lean and muscular becomes simple, convenient and dare I say... enjoyable.”

Matthews isn’t interested in quick fixes but o ers a lifestyle plan that you can maintain for the rest of your life.

“Imagine if you woke up every day looking forward to each meal you’re going to eat,” he says. Matthews points to one of his delicious and easy-tomake recipes, like his Avocado & Egg Breakfast Sandwiches.

“Eggs are one of the cheapest ways to incorporate protein into your diet,” he adds. “And not only are avocados a source of healthy fats, they’re packed with fiber, too.”

Cracking The Gram Code

When people say “grams of protein” what they mean is grams of the macronutrient protein, which is not the same as the total weight in grams of the protein-containing food (like meat or eggs). For instance, an 8-ounce serving of beef may weigh 226 grams, but it only contains 61 grams of actual protein. And a large egg may weigh in at 46 grams, but it contains just 6 grams of protein.

8 egg whites or 1½ cups liquid egg white substitute

1 tablespoon extra-virgin olive oil

¼ cup diced red bell pepper

¼ cup chopped scallions

¼ cup seeded and diced tomatoes

8 slices whole-grain bread, toasted

1 medium avocado, peeled, pitted and sliced

Salt and ground black pepper, to taste Ground cayenne pepper, to taste

In a medium bowl, add egg whites and use a fork or whisk to beat together. › Stir in the salt, pepper and cayenne. › Add the olive oil to a small nonstick skillet, and warm over medium-high heat. › Add 1 tablespoon each of bell peppers, scallions and tomatoes. › Stirring constantly, sauté for 1 minute; mix in ¼ of the egg whites. › Cover with a lid, reduce heat to low and cook until eggs have set, about 1 to 2 minutes. › Use a spatula to fold eggs over themselves (in half) and then fold in half again. › Remove eggs from pan, and reserve. › Repeat process 3 more times until all the egg whites and vegetables have been used.

› Lay eggs onto 4 pieces of toasted bread, and layer avocado slices on top. › Close with top half of bread, cut each sandwich in half and serve.

Photo by Emily Blumberg

Adam Bannon and Stephanie Tornatore, whose Fit Couple Cooks YouTube channel extols the virtues of planning and preparing healthy meals, have penned a useful guide with clean-eating meal plans, strategies for making meal prep work for your goals, budget and lifestyle, as well as a guide to preparing a week’s worth of balanced meals in just a few hours. Healthy Meal Prep also o ers some seriously delicious recipes curated by Bannon, a classically trained chef. His Lemon Garlic Chicken, for instance, is packed with protein and bursting with flavor.

Lemon Garlic Chicken with Broccoli and Rice

Makes 4 servings

In his book Eat Fat, Get Thin, Dr. Mark Hyman lays out a dietary plan that combines the best of the Paleo and vegan diets, disrupts long-held beliefs about dietary fat and teaches you to power up with protein. He also o ers over 175 recipes for sustained weight loss and good health, from Walnut Pancakes to Dill ButterBaked Salmon.

Dill Butter-Baked Salmon with Beet and Roasted Pepper Salad

Makes 4 servings

3 large beets, peeled and finely diced

2 large jarred roasted red peppers, sliced into thin strips

1 shallot, sliced into thin rounds

¼ cup loosely packed fresh parsley leaves, roughly chopped

1½ tablespoons balsamic vinegar

3 tablespoons extra-virgin olive oil

½ teaspoon sea salt

½ teaspoon freshly ground black pepper

4 (4-ounce) wild salmon fillets

8 tablespoons unsalted, grass-fed butter, at room temperature

¼ cup fresh dill leaves, roughly chopped

1 lemon, halved and seeded

FOR CHICKEN AND BROCCOLI:

1 ½ lb (675g) skinless, boneless chicken breast, sliced

4 garlic cloves, minced

¼ tsp salt

¼ tsp freshly ground black pepper

5 tbsp coconut oil

1 head broccoli, cut into florets

2 cups cooked brown rice, to serve

Juice of 1 large lemon

FOR YOGURT SAUCE:

½ cup full-fat Greek yogurt

1 tsp ground cumin

¼ tsp cayenne pepper

Place the chicken in a bowl, and add garlic, lemon juice, salt and pepper; stir to coat. › In a large non-stick sauté pan, melt 1½ tbsp coconut oil over medium-high heat.

tbsp coconut oil, and repeat with the remaining pieces of chicken.

› In a medium pot, bring 4 cups water to a boil over high heat. › Add the broccoli florets, reduce heat to medium and cover. › Cook for 6 minutes, until broccoli is bright green and crisp-tender. › Drain the broccoli, and return it to the pot. › Add the remaining 2 tbsp coconut oil, and toss to coat.

To make yogurt sauce, stir together the yogurt, cumin and cayenne pepper in a small bowl. › Transfer to an airtight container, and refrigerate.

To assemble the meals, add ½ cup cooked brown rice to each of the 4 meal prep containers. › Add an equal amount of chicken and broccoli to each container, and pour any accumulated juices from the chicken over top. › Serve with yogurt sauce.

› Melt another 1½

› Add half of the chicken to the pan, and cook for 3 minutes, or until the edges begin to turn white. › Flip the pieces, and cook for another 3 minutes, or until chicken is cooked through. › Transfer cooked chicken to a shallow bowl.

Excerpted from Healthy Meal Prep, reprinted by permission of Alpha Books, a division of Penguin Random House LLC. Copyright © 2018 by Stephanie Tornatore and Adam Bannon

Preheat oven to 350°F. › Place the beets in a saucepan, and cover with filtered water. › Bring to a boil over high heat; then reduce heat to maintain a simmer, and cook until the beets are tender, about 10 minutes. › Drain the beets, submerge them in a bowl of cold water until cooled and drain again. › In a bowl, combine the beets, roasted peppers, shallot, parsley, balsamic vinegar, olive oil, sea salt and ¼ teaspoon of the pepper; mix well, and then set aside. › Coat a baking dish large enough to hold the salmon in a single layer with 1 tablespoon of the butter; then place the fillets in the dish. › In a small bowl, combine the remaining butter, dill and the remaining ¼ teaspoon pepper, and mix with a spoon until well combined. › Spread the dill butter on the salmon fillets, dividing it evenly. › Squeeze the juice from the lemon halves over the salmon. › Bake the salmon until the fish is firm but the very center of the fillets is still translucent, 8 to 10 minutes. › Divide the salad among 4 plates. › Place a salmon fillet on each plate and serve.

Excerpted from The Eat Fat, Get Thin Cookbook Copyright © 2016 by Mark Hyman, MD. Used with permission of Little, Brown and Company, New York. All rights reserved.

Photo by Darling Kindersley

Photo by Leela Cyd

If protein shakes are your jam, then you’ll love Pamela Braun’s original and refreshing recipes from HighProtein Shakes. Her fresh take on this well-traveled ground means you’ll soon be whipping up everything from oatmeal cookie to piña colada shakes. We love the Mean Green Shake, which delivers your daily dose of protein and greens in one tasty tonic.

Mean Green Shake

5.3 ounces plain Greek yogurt

1 cup frozen pineapple chunks

1 cup packed baby spinach

1⁄2 cup silken tofu

1 tablespoon organic spirulina powder

3⁄4 cup unsweetened cashew milk

Add all ingredients to a blender, and blend until smooth. › Pour into glass, and serve.

Excerpted from High-Protein Shakes, reprinted by permission of The Countryman Press, a division of W.W. Norton & Co. Copyright © 2017 by Pamela Braun

Anna Sward, bestselling author of The Ultimate Protein Pow(d)er Cookbook, pioneered the trend of cooking with protein powder—perfecting recipes for everything from pancakes to pizza.

“Making your own healthy protein-based snacks is extremely quick and easy,” Sward says of her follow-up cookbook Protein Pow: Quick & Easy Healthy Snacks, in which she o ers up recipes for indulgent treats like Macadamia Energy Tru es and Vegan Chocolate Protein Bars.

Vegan Chocolate Protein Bars

1⁄2 cup pea protein powder

5 heaping tablespoons smooth almond butter

4 tablespoons cocoa

2 tablespoons date syrup

6 tablespoons almond milk

1⁄4 cup chopped hazelnuts

Stevia drops to taste (add a couple to your dough to start off with and if, by the end, your mix isn’t sweet enough, add a couple more drops of Stevia)

In a medium-size bowl, mix all the ingredients using a spatula until you get a dough that you can shape with your hands. › If your dough is too wet or sticky, add a bit more of the cocoa powder and/or pea protein. › Divide this dough into eight balls, and then shape them into rectangles. You can do this individually, or, if you prefer, you can flatten the entire batch of dough onto a nonstick tray, put a sheet of parchment paper on top, roll it with a rolling pin, and then slice the dough into 8 bars.

Excerpted from Protein Pow, reprinted by permission of The Countryman Press, a division of W.W. Norton & Co. Copyright © 2018 by Anna Sward

For more great recipes from these and other great cookbooks, visit our blog at ocalastyle.com

Read Up, Eat Up

While we’re on the subject, check out these two new books that promise to disrupt conventional thinking about all things protein.

Clean Protein: The Revolution that Will Reshape Your Body, Boost Your Energy and Save Our Planet by Kathy

Freston & Bruce Friedrich

Makes 8 bars

Two food and wellness experts have devoted years to researching the future of protein and distilled that knowledge into a strength-building plan poised to reshape your body. Full of insights from their conversations with food pioneers and nutrition scientists, delicious recipes and a great guide to food planning, Clean Protein o ers everything you need to know to get lean, increase your energy and stay sharp mentally.

The Protein Pacing

Diet: The Scientific Breakthrough for Boosting Metabolism, Losing Fat and Gaining Lean Muscle by Nicole

Stawicki

Exploring a new approach called “Protein Pacing,”

Nutritionist Nicole Stawicki lays out a technique of eating low-carb, highprotein meals at specifically spaced intervals in order to supercharge your metabolism. The plan is designed to help you change the way your body processes energy and lose weight. It also contains delicious, high-protein recipes, shopping lists, schedules and tips to make to incorporate protein pacing into your lifestyle.

Think Small

By Jim Gibson

How small is small?

Nanoscientists work with materials less than 100 nanometers in size. OK, so how small is that? Nano means onebillionth, so 1 nanometer is equal to .000 000 001 meters. Did that help you grasp the size of these minute particles? No? Well, because we live in America, let’s look at a nanometer in inches.

There are more than 25 million nanometers in just one inch! That definitely gives us a somewhat better idea of just how small the nanoworld is, but it is still hard to truly grasp the microscopic scale of the particles this branch of science works with on a daily basis.

Maybe it would help if we placed three standard atoms side by side—there you have it, one nanometer.

But don’t let the size of this small world fool you—the secrets being discovered in the nanorealm are a ecting, and will a ect, life in a big way on our entire planet.

Cancer

Where does cancer start? It starts on the molecular level inside a single cell, so what better place to wage war against it than on its own playing field.

According to the National Cancer Institute, cancer is the leading cause of death worldwide. In the next decade, the number of new cancer cases diagnosed each year will increase to 21 million, and cancer deaths will increase to 13 million per year.

Nanotechnology o ers some of the most promising new therapies for battling cancer. The main problem with cancerfighting therapies, such as chemotherapy and radiation, is that these therapies are unable to discern between cancerous cells and good cells in the body. Therefore, both bad and good are killed. Nanotherapies have been created to target

only cancerous cells, thereby leaving surrounding tissue intact and healthy.

Such therapies are called targeted therapies because they are intended to kill only cancerous cells. Scientists have created molecular nano-substances that seek out the enzymes or proteins specific to cancer cells. These substances can be chemically combined with medicines in order to deliver cancer-killing drugs directly to individual cancer cells.

One promising new cancer therapy involves the use of gold nanoparticles that are delivered to tumors using targeted therapy and then heated up by the use of laser beams. The gold particles produce enough heat to kill any cancerous cell they are attached to while leaving surrounding healthy cells relatively unharmed.

In today’s technological world, nothing is any bigger than small, and the biggest smallest technological advances can be found in the flourishing field of nanoscience.

Scientists at Cornell University created nano-sized fluorescent silica particles that seek out cancerous cells and attach to them. These nanoparticles were originally used to “light up” tumors for surgical removal, until it was discovered that they had the ability to kill a tumor through a process called ferroptosis. The particles were found to promote the introduction of iron into the cell, which then ruptured the cell membrane and killed the cancerous cell.

These new nano cancer therapies are still in the early stages of development, but so far, all have had promising results.

Silver Disinfectants

The Greeks and the Romans knew that silver had special properties when it came to preventing spoilage of food or wine. In fact, all across the globe, mankind has been aware of the antibacterial properties of silver for thousands of years—even though early physicians had no idea that bacteria even existed.

Now, nanoscience has made silver even more valuable as a disinfectant and antimicrobial. Layers of silver nanoparticles coat medical devices, such as catheters, and slowly release silver ions to kill any bacteria that might try to invade the body.

Large silver ions can be easily captured by many di erent substances, but silver nanoparticles evade these chemical traps and deliver silver ions directly where they are needed.

Diabetes

Approximately 30 million Americans have diabetes. The disease requires constant

monitoring of blood glucose levels, and this is done almost exclusively by providing a small amount of blood via a finger prick. This type of monitoring is sometimes painful and can be a hassle.

Scientists have produced implantable, real-time blood glucose monitors using nano-technology. The monitors can provide diabetics with accurate measurements that are sent to their smartphone or a provided receiving device. Such systems provide alarms that alert diabetics to both high and low blood sugar levels. These devices are usually implanted by the physician in his or her o ce and are placed just under the skin.

And researchers are in the process of developing even smaller sensors that can be injected directly into the blood stream. The minute sensor that is built using nanotechnology will then come to rest in a capillary where it will send back real-time information on glucose levels to an external monitor.

Information Retrieval & Entertainment

Companies such as Google, Sony and Innovega are putting the finishing touches on Smart Contact Lenses. These lenses, which look like ordinary, everyday contact lenses, are touted as o ering wearers “virtually unlimited” access to many forms of data retrieval. The lenses were created using nanotechnology and consist of a pair of hi-tech contact lenses and, with some applications, an accompanying pair of stylish glasses. Anyone wearing the lenses can see the data projected onto their visual field with perfect clarity.

As a group, the lenses enable the wearer to take photos or video; store data on the lens itself; access the internet; monitor things such as heart rate, blood glucose level, blood alcohol level, allergens in the air and air quality content; scan and read barcodes; make payments using a “retinal” scan of the lens; play video games; watch fulllength, hi-resolution movies; and the list goes on. The emacula enhanced retinal technology system by Innovega allows the wearer to see clearly the real world around them while experiencing augmented and virtual reality at the same time. For example, a person could walk the streets of Ocala while simultaneously reading projected historical facts concerning the buildings around them in real time, seeing the dimensions of the structure they are observing or determining their exact distance from the structure. It would be similar to having a visual Amazon Alexa or Google Assistant available in front of your eyes at all times.

Anyone wearing the lenses can see the data projected onto their visual field with perfect clarity.

Some of the lenses are available today, and others will be out within two to three years.

Power Production

One of the most environmentally exciting innovations in nanoscience is in the production of solar power.

One of the drawbacks to the widespread acceptance and use of solar systems is the cost of installation. An average system for a residence in Florida costs between $15,000 and $20,000 with as much as one-third of that cost being subsidized through the federal solar tax credit. Nanoadvancements in the materials used to produce solar panels may soon reduce those costs dramatically.

a residential system, this could provide homeowners quite substantial savings.

Thinner is better. When it comes to solar cells thinner is much better. Solar cells made from 2-D graphene layers that are only one nanometer thick can be up to 50 times thinner and more lightweight than silicon cells with the same power output. This means loads when it comes to solar-powered automobiles and planes, and it also means lower shipping costs per panel, which, in turn, lowers overall system cost. Lower system cost translates to more systems sold and an even further reduction in cost.

Agriculture

added to the soil in a fertilizer mix containing relatively large particles of whatever element was needed. The physical makeup of calcareous soils is such that these large particles have a tendency not to readily break down. Nanoscience provided the answer to this problem.

Nanoscientists coated the fertilizer’s macronutrient particles with a layer of zinc oxide nanoparticles and found that plants received significantly more of the nutrient than when using traditional fertilizers. Not only is the zinc absorbed more readily by the plant on the molecular level, less zinc is needed in each fertilizing cycle and fewer cycles are needed to keep the amount of zinc in the soil adequate for optimal plant growth.

Fluid Filtration

With a burgeoning world population, ample food production is now more important than ever. Much of the world (including Central and North Florida) have calcareous soils that are comprised of calcium carbonate (limey soil). A significant problem with these types of soils is the lack of micronutrients such as zinc and iron. (Zinc deficiency has long been a common problem in the citrus industry.)

Nano-sized filters have taken fluid filtration to a completely new level. Nanofilters with pores less than 10 nanometers in diameter have replaced standard filters, allowing for the entrapment of moleculesized particulates.

Nanofilters made from fine layers of aluminum oxide are used to soften or purify drinking water; to desalinate saltwater; and in the milk and juice industry, petrochemical industry and medicinal field.

Most often nanofiltration is used to soften hard water by filtering out calcium and magnesium ions without the use of a sodium or potassium additive. Sources: ncbi.nlm.nih.gov,

Researchers at Michigan Technological University have discovered a way to replace the expensive platinum (approximately $1,000 per ounce) used in some cells with much cheaper 3-D honeycomb-shaped graphene. The nanosized graphene layers are easily produced, and the panels convert 7.8 percent of the sun’s light to energy, as compared to 8 percent using a platinum-based panel. Because solar panels comprise between 25 and 30 percent of the total cost of

Soil scientists have recently focused their attention on the delivery of such micronutrients to plants’ roots. In the past, these micronutrients would be

Managing Migranes

If you suffer from severe, often debilitating migraines, there is hope on the horizon.

BY CYNTHIA MCFARLAND

Migraines have plagued Cara Donn*, a longtime Marion County resident, since her teens.

“I usually get an aura about an hour before the headache sets in,” says Cara, adding that she’ll often feel nauseous.

“The only thing that really seems to work for me is lying down in a dark room with

no stimuli to try and sleep,” she says. “It helps to have an ice compress on my head and the back of my neck. For me, a typical migraine lasts 12 hours or more; the worst ones last a couple days.”

After decades of dealing with chronic migraines (She’s been diagnosed by a neurologist.), Cara has learned which specific triggers tend to bring on a migraine. Her triggers include barometric pressure changes, bright lights/glare and/or abrupt changes in lighting, stress and dehydration.

“If I’m really upset and don’t get it out of my system, that stress can bring on a headache,” she notes. “Since I’ve started paying close attention to my water consumption, which is something I can control, my headaches are less frequent.”

Unfortunately, Cara is not alone.

“Migraine[s are] an extremely common disorder a ecting over 36 million people in the United States alone. This is only counting those people who are diagnosed, not those yet to be diagnosed,” observes Dr. Lance Kim, an expert in migraine care who has practiced at Florida Neurology Center in Ocala since 1998.

“Migraine[s cause] a significant economic burden to society, costing this country about $11 billion a year in both direct and indirect care cost, including treatment and loss of productivity,” he adds.

Dr. Kim is a multiple board-certified neurologist, and one of his subspecialties is migraine headaches. He is one of only about 200 doctors in the country who are board certified in headache medicine.

Dr. Kim finds that migraine headaches are a very common complaint, but patients often don’t get a proper diagnosis in a timely manner and delay receiving helpful treatments. Many patients end up with ine ective or wrong treatment, which is a common reason for undue su ering with a debilitating headache. Seeking help from a physician who is well-versed in migraines is strongly recommended in order to get the correct diagnosis and treatment.

A number of published scientific papers have shown that many people go to the emergency room because their headaches are so severe and end up leaving with a prescription for narcotics, which is the wrong medication to treat migraines, because it could paradoxically worsen the headache. In addition, narcotics have

highly addictive properties, which can make it hard for a person to get o that wrong medication in order to then take the proper medication.

Family History

Cara’s mother also su ered from migraines, which is not unusual.

“Migraine[s are] a hereditary neurological disorder,” says Dr.Kim. “People prone to migraine[s] are born with brains that are hyper-excitable, meaning their brain cells are more easily excited than those without migraine.”

In other words, their brains are biochemically di erent from the brains of people without a migraine disorder.

And although it might seem unfair, approximately 70 percent of migraine su erers are women.

Dr. Kim explains that in boys and girls who su er from migraines, it occurs equally in both sexes. After puberty, though, migraines become twice as prevalent in females. By middle age this prevalence only increases.

“This is attributed to estrogen, which plays an important role in migraines, because it’s known to increase the amount of nitric oxide (a chemical known in the pathogenesis of a migraine) in the brain,” says Dr. Kim. “As a woman’s body produces more estrogen, more of this nitric oxide is also produced in the brain.”

This explains why, for many women, their headaches are associated with hormonal changes around menstruation and pregnancy. Migraine intensity and frequency generally improve after menopause, likely due to the sharp decrease in estrogen.

Effective Treatment

Once someone has a clear diagnosis of migraine, there are two types of medication that can help.

“Group one” medications (such as Topamax) are prophylactic drugs taken to prevent migraine.

“If you have bad migraine[s] more than four days a month, you need a proper preventative medication,” says Dr. Kim. “There are many medications that can be used, but treatment needs to be targeted to each individual because other medical issues you may have, and other

Seeking help from a physician who is well-versed in migraines is strongly recommended in order to get the correct diagnosis and treatment.

medications you’re on will determine the preventative medication you can take.”

“Group two” medications (such as Triptans) are taken only when a person is actually experiencing a migraine.

“Acute abortive medications (e.g. Triptans or Ergots) are known to work well for those people whose migraines are diagnosed early and treated promptly,” says Dr. Kim. “Migraine[s are] a timesensitive condition; there is a window where it responds well to treatment, but if you miss this window, you’ll have less success in treating [the migraine].”

It’s important to understand that group one and group two medications work in very di erent ways, so they cannot be used interchangeably.

“Preventative treatments have a high degree of success, but for patients who have tried all the preventatives but still have migraines, we often consider Botox injections given in the muscles of the forehead and neck on average every three to four months,” says Dr. Kim. “This is not the first line of treatment, and its mechanism of action for migraine is not completely understood. My opinion is that Botox aborts peripheral sensitization (temporarily denervates the peripheral nerve endings in the head).”

Good News

Although it’s been about 27 years since the last major migraine treatment was released, that’s about to change.

“The FDA is releasing a medication that is a completely new class of drug that was developed as a result of new science technology and over 20 years of research,” says Dr. Kim, noting that this drug could be available as early as late May 2018.

“This medication class, a CGRP antagonist, is going to be a true gamechanger for migraine su erers and will revolutionize the way we treat patients with debilitating migraine headaches,” he states.

Dr. Kim says the medical community is excited about the release of this new medication in light of the grave impact migraines currently have on our society. He’s extremely hopeful this new treatment option will have a powerful positive impact, not only on patients’ lives but also in reducing the financial burden of migraine on society as a whole.

Symptoms AND Diagnosis

There are a number of di erences between a “regular” headache and a migraine.

“With a migraine, there’s a very clear onset and o set (when it starts and ends), whereas a non-migraine is more of a blur. The patient may not be sure exactly when it begins and subsides,” says Dr. Kim.

The majority (about 75 percent) of migraines tend to be unilateral, meaning the headache is one-sided. Only about 25 percent are bilateral (pain on both sides of the head), but being bilateral doesn’t rule out that it’s a migraine.

Common migraine symptoms include:

› Throbbing (pulsating) pain

› One-sided (unilateral) pain

› Sensitivity to light

› Sensitivity to sound

› Sensitivity to smell

› Nausea

› Vision changes, cloudy or blurred vision

› Aura (flashes of light, jagged or flickering)

› Dizziness/vertigo

› Sti neck

› Overall weakness

› An accurate self-diagnosis of migraine is easier than one might think.

“If you answer ‘yes’ to the following: throbbing, unilateral pain, photosensitivity and queasiness, there is a 95 percent chance you have [a] migraine,” says Dr. Kim. Migraines involve more than just a headache itself. For many people, migraines progress through four definite stages, though not everyone experiences all four. The symptoms of the other stages can be just as disabling as the headache itself.

Stage 1 (also called prodrome)

As much as 24 to 48 hours before a migraine attack, there can be any of the following symptoms:

› Fatigue

› Moodiness, sudden changes in mood

› Cognitive impairment (di culty recalling information, thinking of words, etc.)

› Nausea

› Unusual photosensitivity

› Limb weakness

› Sti neck

› Increased thirst and urination

› Food cravings

Stage 3 (headache)

Depending on whether or not it’s treated, this phase can last anywhere from four to 72 hours and can include:

› Throbbing pulsing pain

› Most commonly on one side of head

› Sensitivity to light, sounds and sometimes smells and touch

› Nausea (with or without vomiting)

› Blurred vision

› Feeling lightheaded

Know Your Triggers

What leads to a migraine attack in one individual may not a ect another, but there are a number of common triggers, also known as “precipitating factors.”

Migraine doctors recommend keeping a journal to help determine which triggers precipitate the onset of your migraines.

Triggers can include:

› Sleep deprivation/changes in sleep pattern

› Hormonal changes

› Stress

› Missing meals

› Weather changes

› Sensory stimuli (bright lights/sun glare)

› Allergies

› Specific foods (aged cheeses, salty/ processed foods)

› Food additives such as aspartame, monosodium glutamate (MSG)

› Highly caffeinated beverages

› Alcohol and/or drugs

› Certain smells (perfume, secondhand smoke, paint thinner, etc.)

› Intense physical activity (including sex)

› Medications (oral contraceptives, vasodilators, etc.)

Migraine Or Sinus Headache?

Stage 2 (aura)

Only about one-fourth of migraine patients experience an aura before or during their attacks. For those who do experience an aura, it may involve:

› Visual disturbances (seeing flashes or splotches of light)

› Wavy or zigzag vision

› Loss of vision/blind spots

› Numbness and tingling

› Hearing noises/music

› Vertigo

› Slight weakness on one side of the body (almost like a mini-stroke)

Stage 4 (post-drome)

Even after the headache has subsided, there are typically lingering symptoms that can be severe enough for the person to miss work/school. Lasting up to 24 hours, the final stage often mimics symptoms from stage one and may include:

› Fatigue

› Moodiness, sudden changes in mood

› Confusion and cognitive impairment

› Dizziness

› Nausea

› Sensitivity to light and sound

› Weakness

› Sti ness

Many people su ering from symptoms that meet the guidelines of migraine diagnosis mistakenly think they have a sinus headache. Dr. Lance Kim of Florida Neurological Center explains that this is because the nerve endings in the sinus cavity are “hyper excited” and can give the sensation of a sinus headache.

“True sinus headaches are, in reality, not that common,” says Dr. Kim. “Anyone who has muscle tension, pain and/ or spasms around the neck likely has a migraine.”

What a Rush!What a Rush!

A roundup of adventures sure to provide lasting memories... and a surge of adrenaline

By Cynthia McFarland

IIt may be due to their careers (think firefighters and special forces soldiers) or hobbies (like underwater cave diving and motorcycle racing), but some people live closer to the edge than the rest of us.

But even if our day jobs are far from life or death, many of us still crave a dash of serious excitement now and then. I’m happy to report that Central Florida o ers plenty of activities for daring souls. Whether you’re seeking just a few thrilling minutes or a longer adventure, read on to fi nd your perfect adrenaline rush.

Hint: These experiences also make great gifts for the thrillseekers in your life!

Skydiving

Go ahead and jump out of that plane in a tandem skydive adventure at Skydive Space Center in Titusville. You’re safely harnessed to a jumpmaster who’s in control of the whole experience, so all you have to do is have fun.

Allow about three hours for the whole experience, with the first 30 minutes or so spent on the ground in pre-flight preparation. All gear is provided (including a reserve parachute). You must be at least 18 and the weight limit is 220 pounds.

“We can go to 18,000 feet,

which is the world’s highest jump and you’ll freefall for a minute and a half, or 15,000 feet which gives a freefall of one minute 15 seconds,” explains Patty Nardi, co-owner of Skydive Space Center.

Even though you’re falling at 120mph, the floating sensation makes it feel like you aren’t going that fast. After freefall, you’re drifting serenely under canopy (parachute) for anywhere from seven to eight minutes. And landing is a breeze, “like jumping o a small stool,” assures Patty. No “drop and roll” required.

Skydive Space Center (800) 823-0016 skydivespacecenter.com

Indoor Skydiving

Wind tunnels o er skydivers an opportunity to practice

without a plane, but they’ve also opened up a whole new sport known as “bodyflight” to the public.

At iFly in Orlando (there’s one in Tampa, too), you can experience indoor skydiving in a 30-foot tall wind tunnel for anywhere from one minute

and up. Wearing a helmet/ goggles, ear plugs and a slightly baggy fl ight suit that helps create lift, you’ll stand in the doorway to the wind tunnel, instructor at your side. As you raise your arms and lean into the wind, you’ll feel it catch you and lift you up. In a moment you’re horizontal and “fl ying.”

Skilled fliers can rise all the way to the top of the wind tunnel, but first-time fliers usually hover just a few feet.

Photo courtesy of iFly Orlando

Choose the “high flight” option and you can go higher with an instructor.

Training programs are available if you want to take your flying skills to the next level or even compete in freestyle and formation flying.

iFly Orlando

(407) 337-4359

iflyworld.com/orlando

Go Hang Gliding

If you’re seeking the thrill of flight but want to stay airborne longer than skydiving, you’ll probably love hang gliding.

Wallaby Ranch in Davenport is known for their tandem discovery flights. You’ll soar for 15 to 20 minutes, but the memories will last forever.

“We’ve been doing this longer than anyone else in the world and have taken people from age 3 to 100,” says owner Malcolm Jones, who has even taken Al Roker from the Today Show Wallaby Ranch is the world’s first aerotow hang gliding park and has been operating seven days a week since 1991. The operation

Ziplining

Trust me, you won’t believe you’re in Florida as you whiz above dramatic terrain that includes canyons and lakes at the aptly named Canyons Zip Line and Canopy Tours in Ocala.

Opt for the full tour, which

Because the attraction is built around old quarries that fl ooded, some of the ziplines go over water. Guides are all about safety but are also fun loving and happy to share the history of your scenic surroundings.

emphasizes safety, and all hang gliders fly with backup parachutes.

In your discovery fl ight, you’re partnered with an instructor in the glider. After being towed by plane to the desired altitude, you’re released to glide freely. You’re wearing a helmet, but other than that you need only to dress appropriately for the weather. There’s no fi tness level required, although there’s a 240-pound weight limit.

Takeo and landing are on the glider’s wheels for a smooth transition from land to sky and back again. For the smoothest air, you’ll want to schedule an early morning flight.

Wallaby Ranch

(863) 424-0070

wallaby.com

takes about 2 1/2 hours and includes nine di erent ziplines, two rope bridges and a rappel. The highest zipline is an impressive 130 feet, but don’t worry. You’re safely harnessed in and a sturdy cable and snap connect you to the steel zipline. You’re also wearing the provided helmet and gloves. The heavier you are, the faster you’ll zip along, so this is one occasion where weighing more is a plus.

Plan to catch the first tour in the morning, which starts about 9am. Walk-ins are accepted, but reservations are highly recommended.

The Canyons Zip Line and Canopy Tours

(352) 351-9477

zipthecanyons.com

Fly A Helicopter

Take to the skies in a twoseater, Robinson R-22 helicopter, one of the world’s most popular training helicopters. This high-soaring adventure begins at Kissimmee Gateway Airport, where you’re in the capable hands of an FAA-certified flight instructor.

Once the pre-fl ight checklist is completed, you’ll climb into the bird and join the pilot, who handles takeo and landing, but in fl ight, you get to take the controls. Experience what it’s like to fl y straight, climb, turn and then descend. It’s a fl ight lesson you’ll never forget.

Cloud 9 Living

(866) 525-6839

cloud9living.com

Photo courtesy of the Canyons Zipline and Canopy Tours

Photo courtesy Cloud 9 Living

Drive A Race Car

If you’ve fantasized about driving in the Daytona 500, this puts you one step closer. When you sign on for the Richard Petty Driving Experience, you’ll actually drive a real NASCAR race car on the famed track at Daytona International Speedway.

Not only are you on the famous track, but your car is the real deal, one that’s actually been driven by NASCAR drivers. Your experience includes a timed racing session, which means no lap counting and no lead car you have to follow. You also have in-car racing electronic radio communication with your own personal spotters.

And just like in a real race.... passing is allowed.

Richard Petty Driving Experience/ NASCAR Racing Experience (704) 886-2400 drivepetty.com

Ride A Bucking Bull

If you’re dreaming of that highscoring, eight-second ride, here’s your chance to get started. There’s no realistic way to learn how to ride a bull in a few hours, which is why this experience is a three-day school. It takes place November 9-11, 2018, in Zolfo Springs, Florida.

With professional instructors guiding you every step of the

way, you’ll have classroom instruction, training exercises, drills and rides on real livestock. All equipment is provided for use during the school and can be purchased at special discount prices if you choose.

Safety is stressed, and participants are matched with livestock according to the student’s age, ability, experience and physical condition. Quality safety gear, including protective vests, helmets and “Brain Pad” mouth guards, are also used.

Cloud 9 Living (866) 525-6839 cloud9living.com

Explore Sunken Shipwrecks

Immerse yourself in the Gulf of Mexico near Tampa Bay and discover a world of sunken underwater discovery when you sign on for the Florida Aquarium Shipwreck Dive Adventure. Certified divers (no more than six at a time) on this specialized outing will go out with a U.S. Coast Guard-licensed captain and one to two dive masters.

The trip starts early in the morning, leaving from the Fort

De Soto boat ramp. Your first stop is the USS Narcissus, a Civil War ship that exploded and sank in the late 1860s. Resting in about 15 feet of water, this historic Florida shipwreck was a gravesite. After spending about an hour diving and learning about the wreck’s history, you’ll head on to explore a second site, the Debbie Ann, a banana tug boat that was intentionally sunk as part of an artificial reef project in the late 1980s.

The experience is typically a two-tank dive, and the whole outing takes about four to five hours.

The Florida Aquarium (813) 273-4000 flaquarium.org

Explore Offroad ATVing

Be prepared to get dirty— maybe very dirty.

“We don’t send anyone home clean,” laughs Kevin Jowette,

owner of Revolution O Road. “If it’s dry, you’ll get dusty, and if it’s wet, you’ll get mucky.”

With 230 acres of trails, this adventure destination just south of Clermont includes a great variety of Central Florida terrain, including sand, mud and even some hills.

Choose from several o -road vehicle options: ATV, ATV+ (driver and passenger side-by-side) and Mucky Duck, an eight-wheeled amphibious vehicle that tackles both land and water and can hold up to four people. Vehicle, helmet, goggles, instruction and a guide are part of the experience.

To drive the ATV, you must be 16 or older with a photo ID. To drive the ATV+ or Mucky Duck, you must be at least 18 and a licensed driver.

Including safety briefings, experiences last anywhere from one to two hours.

Revolution O Road also o ers archery, skeet shooting and bass fishing on a private 65-acre lake.

Revolution O Road (352) 400-1322

revolutiono road.com

Parasailing

For a fl ying adventure that includes land and sea, head to Daytona Beach Parasail in Ponce Inlet where you’ll parasail from a boat for

Photos courtesy of Revolution

Photo courtesy Cloud

Living

an amazing birds-eye view of the coast.

The parachute is inflated right o the back of the boat; once it’s in the air, you are strapped securely into a harness, which also functions as a seat of sorts. You simply sit on the deck and the parachute lifts you up. Depending on the package you purchase, the parachute’s line will either be let out to 600, 800, 1,000 or an amazingly high 1,200 feet.

Once you’re airborne, just kick back and enjoy the amazing view from hundreds of feet in the air. At the end of your ride, the parachute lowers and you land gently on the back of the boat. The entire adventure—including boat ride, flight and return to dock—takes

between 45 minutes to an hour and 15 minutes.

Daytona Beach Parasail (386) 547-6067

daytonaparasail.com

Dive With Sharks

Enter the waters of the largest habitat (500,000 gallons!) at the Florida Aquarium in Tampa and you’ll find yourself face to face with sand tiger sharks and a nurse shark. Moray eels,

barracuda and even a green sea turtle are also in these waters.

You must be a certified diver age 15 or older to participate in this remarkable experience, which takes place once daily by reservation only at 9am. No more than two participants at a time can take part.

You are lowered into the water in a cage and then swim out into the open habitat with a dive master for a 30-minute dive. The entire experience from start to finish is a little over an hour, and equipment is provided. The Florida Aquarium (813) 273-4000 flaquarium.org

Flyboarding

Break out your inner James Bond and learn to flyboard at Falcon Flyboarding. This gravitydefying adventure that has only been available to the public since about 2011 will have you feeling like a super hero once you get the hang of it.

After a brief pre-flight instruction you’ll be on the

water. You’ll wear a CoastGuard-approved life vest and helmet. Weight restrictions are 100 to 250 pounds.

“You fall a lot when you’re learning, but there’s definitely nothing else like it,” says Justin Smith, owner of Falcon Flyboarding and one of the instructors. “Once you’re fully levitated, it feels like you’re flying. It’s a one-of-a-kind experience.”

Smith takes clients out on Lake Virginia in Winter Park and Lake Ivanhoe in downtown Orlando. The instructor is in the water on a jet ski, and the power from it runs the fl yboard. When you’re learning you’re usually about 2 feet above the water, but experienced fl yboarders are often 10 feet in the air.

Falcon Flyboarding Orlando (407) 575-9383

falconflyboarding.com

Photos courtesy of CEDepiction

Photos courtesy of The Florida Aquarium

Photos courtesy of Daytona Beach Parasail

NEURAL WARS: A NEW HOPE

HOW NEURAL BYPASS PROCEDURES ARE CHANGING THE FUTURE OF MEDICINE AND GIVING PATIENTS WITH SEVERE SPINAL CORD INJURIES AND PARALYSIS A NEW LEASE ON LIFE.

BY JIM GIBSON

Lying on the white sands of a North Carolina beach, Ian Burkhart struggled to comprehend what was happening around him… and to him. Just moments before, the athletic, fun-loving 19-year-old Ohio University student had ran and dove into a crashing wave in the nearby Atlantic waters. Now he found himself lying on the beach, face up and surrounded by his friends, unable to feel anything but the warm summer sun on his face.

When he dove into the ocean, Ian’s head was pushed down by the wave and hit a shallow sandbar, causing him to su er a severe spinal cord injury at the C5-C6 level of his spine. The medivac flight and the hustle and bustle of the emergency room were a blur as the drugs used to calm and comfort him took e ect.

“I kept thinking, ‘I’m going to be OK. I’m going to be OK,’” he says. “I just need to

rest and soon it will heal up and I can go about my life again.”

He soon found out that he wasn’t going to be OK—his spinal cord injury wasn’t temporary and life would never be the same again. Doctors told Ian that from that day forward he would be a quadriplegic, unable to move any part of his body below his shoulders.

HOPE IN A TIME OF HOPELESSNESS

“I’d led a very active life,” he says. “I loved being outdoors, and I loved sports, but, by far, the greatest loss I su ered was my independence. I went from living a normal, healthy life to being unable to scratch my own face if it itched. It took about six months before I fully realized that I would be dependent on others for many of my needs. That was a very hard and challenging time for me.”

Ian underwent rehabilitation and physical therapy at Ohio State University in Columbus, which is only a 25-minute drive from his home in Dublin.

“I had exhausted my medical insurance and was told that I’d made all the physical progress I should make, but I wanted more,” he says. “I kept bugging my therapists and doctors, asking if there wasn’t something more I could do.”

It turns out there was something more. Physicians and neuroscientists at the Ohio State University Wexner Medical Center were actively looking for the perfect candidate for a new clinical trial that was about to get underway. The study involved a device called Neurolife that had been developed by the Battelle Memorial Institute, located just blocks from the medical center.

Battelle had spent more than a decade learning how to map the thought processes in the human brain that initiate and control certain muscle movements. After using computer software programs to map out these “thoughts,” they developed the Neurolife device.

According to Doug Boyd, the director of Battelle’s Medical Devices and Health Analytics, “The device has three fundamental components. 1. A chip that is implanted on the participant’s brain to read the participants brain signals.

2. A computer that receives those brain signals, determines the participant’s motion intent from them and establishes the needed muscle stimulation to e ect the desired motion. And 3. A stimulation sleeve that non-invasively activates the paralyzed muscles to realize the desired motion.”

Ian was their perfect candidate. He was chosen to be the first quadriplegic to wear and test the Neurolife device. A microelectrode was surgically implanted in his brain, and Ian was fitted with a neuromuscular electrical stimulation sleeve on his right arm. The microelectrode is part

of the “Utah array,” a system that utilizes a “pedestal interface” to send signals from firing neurons to a computer through a cable hookup. The computer “reads” Ian’s mind and sends an electrical signal to the sleeve on his arm. The sleeve then electrically stimulates the muscles in his arms and a miracle occurs—his injured spinal cord is bypassed, and Ian moves his arm, hand and fingers by envisioning their movement in his mind.

It took several grueling months just to rebuild the atrophied muscles in his arm and hand.

“I would leave those sessions completely drained,” he says. “It took such a tremendous amount of focus in the beginning. It is hard to comprehend how much it takes out of you mentally and physically to attempt to move a paralyzed arm or hand. You have to break down the individual movement of each muscle. A healthy person doesn’t even have to think to lift a spoon to his mouth, but I can tell you, it takes a lot of e ort when you have to think about each muscle.”

Since he fi rst opened and closed his hand in June 2014, Ian has made tremendous progress. He can now pour liquid into a cup, pick up an object such

Photos courtesy of Battelle and the Ohio State University Wexner Medical Center

as a spoon, hold a phone to his ear, swipe a credit card, play the electronic music game Guitar Hero, and he’s adding new movements to the list at a steady rate.

“It has now become almost second nature to me. It isn’t nearly as hard as it was when I started,” he says.

According to Battelle’s Boyd, they hope to soon produce a wireless, miniaturized, wearable less-invasive version of Neurolife that will be available to persons su ering from all types of spinal cord injuries, strokes

CONQUERING SPINAL PAIN

In 2007, Alisha Martin was in the prime of her life. At 28 years old, she was married to the man of her dreams, had just received her master’s degree and started an exciting new job. It seemed that her entire life was ahead of her—until a semi-tractor-trailer swerved into her and her husband Victor’s car on the interstate.

The crash left her with several crushed vertebrae and damaged discs and in excruciating, relentless pain.

“Doctors kept telling me that I was young and that I would heal, but instead, I just continually worsened,” she says. “My legs would go numb, and I would fall. My husband had to literally carry me into the doctor’s o ce and explain to them that I couldn’t walk anymore.”

Alisha could only move about with the aid of a wheelchair, walker or cane. She underwent spinal fusion, several discectomies, nerve ablations, nerve blocks—all in all, she had 11 major pain intervention procedures—yet she continued to worsen. The pain became virtually unbearable.

“The pain was so intense that I was diagnosed with PTSD and major depressive disorder,” Alisha says. “At one point, I was on 22 medications, and I would sit and pray for just five seconds of relief. I became extremely suicidal, and to be honest, if things hadn’t changed, I don’t think I would be here today.”

While talking on the phone with her aunt in Arizona, Alisha discovered that her uncle worked as an engineer for Medtronics, a company that produces devices called neurostimulators.

or any type of debilitating nerve trauma. He says they also want to focus their e orts on helping American veterans who have su ered neurological losses.

“When I was fi rst injured, I became very, very depressed,” Ian says. “Some days it was just hard to get out of bed. I still have good days and bad days, but now life has changed. I have hope. Hope for the future, and I thank the people at Ohio State and Battelle for this opportunity. I hope that through all of our e orts, other people su ering from spinal

cord injuries around the world will one day be able to have Neurolife included as part of their rehabilitation immediately after they are injured.”

Ian is now a student at Ohio State University where he studies accounting, and he coaches the Dublin Jerome High School boys’ lacrosse team. He also created the Ian Burkhart Foundation to help others who su er from spinal cord injuries. It can be accessed at ianburkhartfoundation.org.

Sources: nature.com. https://wexnermedical.osu.edu

Neurostimulators can be implanted near the spinal cord to help reduce pain. These rechargeable, battery-driven devices contain an electrical stimulator with attached electrodes that can be threaded into the epidural space next to the spinal cord. When the stimulator is activated, a continuous stream of very low voltage electricity masks pain signals being sent to the brain and pain intensity can be greatly diminished.

“I found a doctor in Brandon who implanted the stimulators, and he implanted two, one in my neck and one in my midback,” she says. “I immediately felt a di erence—it felt weird, and then I realized that the weirdness I felt was a lack of pain.”

Two months after her surgery in 2011, Alisha began to work out at a local gym. Today she is 70 pounds lighter and is an Olympic power lifter and CrossFit competitor. In 2014, she gave birth to her son, Gabriel, a feat doctors told her she would never be able to do following the accident. Today she

works as a team leader at BB&T bank and leads a very active life. And she no longer takes any pain medication.

“I control the stimulator with a device that allows me to determine the intensity of how much stimulation I need and where it needs to be directed,” she says. “I can adjust the stimulator to mask any pain that I feel. If I have a headache, I can mask the headache pain, and if I have a pain in my foot, I can adjust it for my foot. It gives me a tingling feeling in my body, like you might feel if your arm or leg went to sleep, and that diminishes any pain. I wirelessly recharge the batteries every couple of weeks, and I’m good to go. Everywhere I go, I tell people about this amazing device that has changed my life. If you’re in pain or know someone who is in chronic pain, tell them about spinal cord stimulation. I control my pain, and my pain doesn’t control me. I call myself a bionic woman, and I have literally been given a new life.”

Photo courtesy of Alisha Martin

tree happy!

Becoming one with nature may prove beneficial to more than our planet. According to recent research, exposure to trees and other plants can ward o symptoms of teen depression. In a study by the Journal of Adolescent Health, over 9,000 adolescent children were analyzed. As predicted based on former studies, children who lived in treepopulated areas were far less likely to show signs of being depressed. Scientists also tested other factors in teen depression such as proximity to water—these variables were not substantial. The conclusion? Take a hike, hug a tree, parent plant-children—go outside!

According to research published by the Clinical Psychological Science Journal, teens who spend five or more hours a day on their smartphones or computers mindlessly scrolling social media sites were 71 percent more likely than those who limit their online presence to have suicidal symptoms.

Still, these figures may not make much sense to bystanders. How is it that social media so adversely a ects adolescents? One theory is that teens have started to replace real people with virtual “friends.” The risk for suicide increases the more socially isolated one feels. Another suggestion is that teens who are distracted by their phones

are sleeping less. It is easy to get caught up and lose track of time—more so when you are occupied by a smartphone.

Thankfully, there are e orts in a ect to help combat the use of smartphones and social media in hopes to decrease teen depression. Talk to your children about the dangers of social media and help them implement the following steps toward a healthy mind.

supervise your child’s ocial media accounts

Although your children may be hesitant to accept your online “friend” requests, many parents have found it beneficial to keep an eye on their child’s social

media pages. Together, you can determine based on posts and comments who their online associates should be. Cyberbullying is not to be tolerated under any circumstances.

make ure teens get enough leep

Scientists have found that social media is negatively a ecting teenagers’ sleep schedules. To solve this problem, it’s recommended that families limit smartphone use to common areas of the house only—no bedrooms allowed. Another option is to give smartphones an earlier bedtime than your child. For example, no technology one hour before they go to sleep.

get to know their friends

Encourage your teenager to invite their friends to your home. Create an environment that your adolescent will feel comfortable in with their friends. PRO TIP: full refrigerator, happy teenager.

do omething fun

Boredom is often a result of excessive social media usage. A study published in the Journal of the American Geriatrics Society stated that families who spend time together are happier overall. Visit an amusement park, watch a movie or make a meal together. Spend time with the ones you love rather than with people through a screen. Sources: lifehack.org, bustle.com,

Emergency

Not all signs of an emergency are obvious. Ongoing symptoms like indigestion, shortness of breath and chest pain could be an emergency in disguise. Thankfully, an Ocala Health ER is here to help. With dedicated emergency experts and faster wait times, you can trust us for even better care. We’re here 24/7 to help you through any emergency — even the tricky ones.

symptoms are good at hiding.

“ Is a little chest pain normal? ”

money matters

Money causes stress. Stress causes unhappy couples. We’re here to help.

› By Laurel Gillum

Avoid co-signing for your partner.

Everyone knows that money is a contributing factor in stressrelated conflicts between couples. How then are newly committed couples to deal with this bump in the road? The experts have weighed in, and here is their advice

Be honest. If you are in any type of debt, be sure to make your significant other aware of it as soon as you realize that your relationship is getting serious. As the relationship continues to grow, the harder it will be to reveal financial issues that you have kept secret.

Talk about your saving and spending habits to establish an

open line of communication early on. You know what they say—communication is key.

The minute you co-sign for a loan, you are responsible for paying back money to the bank. If an unforeseen circumstance presents itself and the relationship ends, the bank will still hold you responsible for any debt incurred while you were in the committed relationship.

Keep

your checking accounts separate.

Until you’re married, it’s best for new couples to keep their money separated. A joint banking account gives anyone whose name is attached to the account permission to withdraw money. If you have not yet discussed a budget with your partner, this can cause undue strain on a fresh relationship if one partner is spending more than the other is comfortable spending.

Baby steps. As your relationship progresses, it will probably be easiest to divide your bills evenly. Whether it be a phone bill or grocery expenses, by dividing responsibilities early in the relationship, you will learn how well your partner is equipped to handle fi nances. Chances are, if they cannot manage small bills such as these, they will not be able to manage large expenses such as a house or a car payment either.

Compromise. People grow up under di erent circumstances. This may mean

that your partner is used to taking a pricy vacation once a year. You may be used to eating in rather than eating out constantly. Both scenarios a ect how each person saves and spends their money. Conversations revolving around these topics are important. Perhaps you can agree on a smaller vacation or to eat out only twice weekly.

Do

not share credit

cards. Avoid joint purchases on a credit card. If you were to break up, it’s rare for the other debtor to continue with his or her portion of payments toward the bill.

on the market

According to experts, today’s real estate outlook is a seller’s market. What does that mean for you?

› By Laurel Gillum

The housing inventory is scare, making prices skyrocket when a home becomes available on the market, according to Javier Vivas, manager of economic research at one popular real estate website. Because of this epidemic, many prospective buyers are not able to find an a ordable home for purchase and sellers are losing money.

How then with our present economy can we navigate the murky housing market waters? Here are some tips from the experts themselves—read on.

BUYING A HOME

Find a good agent. A good agent will treat the MLS like their very own social media platform—constantly checking it for updates and new house listings. A great agent will follow up on homes that have dropped in price and check on homes where the owner may be willing to go down in price. The owner will often be willing to lower their asking price the longer their property has been on the market.

Target rental homes. More frequently than not, homeowners are renting their home because they cannot a ord to wait for it to sell. These landlords could be willing to lease the home with an option to buy toward the latter part of the lease.

Pocket listings. One secret of the seller’s market is “o -market” or “pocket listings.”

Brokerage firms sometimes release listings to their agents before they are available to search on the MLS. A wellconnected agent should be familiar with these contacts, allowing you to see new listings weeks before anyone else has the opportunity to look at them.

SELLING A HOME

Curb appeal. A picture is worth 1,000 words and will determine if potential shoppers schedule an appointment to view your listing. Make sure the yard is mowed, the bathrooms are clean and the paint is not visibly chipped. The buyer should be able to imagine themselves living in the space.

Use the internet. Research what similar houses in your area are listed for and what they are selling for. A six-month analysis should give you an idea of how much to list your home for.

Be flexible. OBO is a buyer’s (and Realtor’s) favorite acronym. If you receive an o er on your home, do not immediately reject it, even if it is slightly o ensive. Make a reasonable countero er that makes the buyer feel as though you are working with them. Most listings are slightly higher than the owner expects to receive anyway.

iClean with robots

iRobot Roomba 980

$799.99

The iRobot Roomba 980 makes cleaning a cinch, even when you’re not at home. With Wi-Fi capabilities, you can control the vacuum from your smartphone,

And this powerful device has multiple surface brushes to pull in everything from pet hair and dust to large debris, all with no tangles. Allergies a problem? The Roomba 980’s high-e ciency filter traps 99 percent of dust, mites and allergens—even those as small as 10 microns in size. At just 3.5 inches tall, it’s designed to easily fit under furniture and it won’t fall down the stairs or dropo s. The best part? With Smart Mapping, the vacuum navigates your home, remembering where it’s been and where it still needs to clean.

iRobot Braava Jet 240

$169.99

Dirty tile, hardwood floors or stone? Not anymore! The compact design of the Braava Jet 240 allows it to easily clean small spaces like the kitchen or bathroom, fitting under cabinets and around the toilet. You choose the cleaning pad—wet mopping, dry mopping or dry

sweeping—and the Braava will do the rest for you. With the Virtual Wall feature, you keep your Braava Jet where you want it. It remembers obstacles and avoids them and doesn’t drive up on rugs or carpet. As the device moves, the vibrating cleaning head gently removes dirt and grime. This smart little guy also knows its way back to its starting point once the job is done!

iRobot Mirra 530

$999.99

This pool-cleaning robot specializes in cleaning in-ground pools. Filtering up to 70 gallons

of water per minute, the Mirra actively scrubs oils, bacteria, dirt and algae from the pool’s hard-to-reach surfaces. Its PVA wheels give the Mirra traction on slippery pool surfaces, and its vacuum, pump and filter system does not require installation, so it operates without suction lines

or other modifications to existing systems. With multiple passes over the pool and the ability to climb walls and stairs, you’re guaranteed a sparkling, clear pool! A dip in the pool has never been so relaxing.

Learn more › FOR MORE PRODUCT INFORMATION, VISIT irobot.com.

Imagine a world where robots do your housework for you—2018 has made that dream a reality. You know what they say, if there’s a robot, there’s a way.

›

By Laurel Gillum