Walk With a Twist

Many people blame long work hours for not getting out and taking a quick walk. Or in many neighborhoods, while streets may be quiet, there are no sidewalks for safety. In those cases, try these alternatives:

Instead of grabbing the first, closest parking spot for shopping trips, parking 10 or 20 spots farther away adds an eighth-of-a-mile stroll to your errands.

Choose a push lawn mower instead of a power mower, at least for easier yard cuts.

Rather than spending work breaks surfing Facebook or zoning out, walk outside the o ce to your car in the parking lot a few times a day.

Keep that leaf blower tucked in the garage. Instead, rake or sweep debris o the driveway.

Hop o the bus or cab a few blocks from your usual stop. At the mall, jet a full lap around. You might even discover a great new store or co ee hangout!

Take the stairs rather than the escalator or elevator.

Unless your plane is already boarding, walk to your gate rather than lazing around on the people-mover. Even your hefty carry-on transforms into weight-bearing exercise.

Consider a charity 5K or a dogs-and-owners walk. By participating, you’ll help raise money for a good cause and possibly meet a future strolling buddy. You’ll simultaneously un-paunch your pet pooch in no time.

“Aim for 2,000 steps before work, 2,000 mid-morning, 2,000 at lunch, 2,000 mid-afternoon and 2,000 in the evening,” Jordan says. “It will make hitting your goal much easier.” Think about it: If you walk for 10 minutes a couple of times a day, plus fold in one of these tips, you can compile up to 30 minutes of exercise per day without ever feeling like you’re “working.”

Our Commercial: Keep Moving

Surely you’ve read all the scaremongering over the dangers of becoming a couch potato. But no one is ready to kick TV-watching for good, right? Compromise this: While commercials play, rather than fastforwarding through DVR content or waiting slack-jawed for programming to return, get up and move a little. Walk to the kitchen, and wash a dish or two. Check on the kids. Select your outfit for the next day. These small efforts encourage you to keep moving. According to recent research, remaining stationary for too long poses an even bigger health risk than no daily exercise.

More formal exercise during TV breaks (or between programs or game halftime) makes perfect sense, too: Jump on the stationary bike or treadmill, skip rope for a minute, jog in place, master a few pushups or biceps curls. These TV breaks can magically accrue into a nifty 15-minute exercise timeout.

And There’sThenFood

If you want to lose weight, healthy eating has to be part of the equation. Here are some ideas for incorporating healthy food into your life—without actually dieting.

Delicious Choices

The other important component of weight loss is food, of course. But your eating approach can benefit from patience and positivity once more.

Despite the preponderance of restrictive diet books, their basic premises are essentially wrong. Rather than focusing on “diet,” or the food you can’t eat, turn excitement toward hundreds of different foods and drinks you should consume as part of a healthy weightloss regime.

The benefit of this strategy is that during this exploration into uncharted menus, humans are wired to learn to like new foods.

“There are so many traditional, healthy, ethnic foods to explore, from Mediterranean (Greek salad, tabouli, pasta primavera) and Asian (stirfried vegetables, sushi), for example,” Hunsrud says. “It can be a veritable gastronomic journey around the world instead of a restrictive ‘diet.’”

The rule that generally applies to exercise also fits with diet: Taking away rarely works, but adding in does.

Make Switcheroos

Contrary to the reputation of low-calorie or low-fat foods, unless you are a gourmand or five-star chef, most healthier food alternatives should not taste drastically different (or worse) from what your taste buds expect.

If you have a philosophical objection to eating a steak without trimming the fat or drinking light beer, tweak at common ingredients. Your homemade pizza will taste as delicious with part-skim mozzarella cheese, and nachos should still crunch satisfactorily with multigrain tortilla chips or no-lard refried beans. Seriously, using lowsugar chocolate syrup in a banana split should not ambush your entire endeavor when every substitution still counts.

Fiber Means Full

To many, fiber carries a reputation as a bland, pulpy nonsense supplement that sorrowfully stirs into a glass of water. Lo and behold, it’s whole grains and produce that are the true fibers. A cup of veggies for your pizza adds two grams of fiber, and substituting whole wheat pasta versus white more than doubles fiber per serving at six grams. Tasty and easy high-fiber foods to incorporate into your diet include beans, peas, lentils, berries, pears, avocados and oatmeal. Feeling fiber-full now means less pantry-

Sip, Sip, Sip

Although the notion that a person needs to drink eight glasses (or more!) of water per day for optimal health has been largely disproven, there are ways water can still boost your weight loss. Anticipating a meal by drinking a glass of water beforehand should leave you feeling full faster and eating less overall. And keep in mind that between-meal pangs can be mistaken as hunger instead of dehydration. Gulp a glass of water instead of grabbing a Snickers to drive away calories.

Share It

No one says that reducing your food intake means you can never eat out again. In fact, sharing is a virtue. For those restaurant meals that wow on a ginormous plate, consider splitting servings with a spouse or friend rather than feeling compelled to finish or scraping the remains into a doggie bag. Even divvying a dessert or oversized cocktail scores better than devouring

Kiddo Portions

In the category of Too Simple To Be True, controlling what you eat can be as simple as the size of your plate. Try this the next time you make a meal for you and your family: Place a one-cup portion of food on a large plate, then transfer that same one-cup portion but on a smaller plate or saucer. The same amount of food looks like a feast using smaller dishware.

If this sounds like a silly trick, well, humans can be silly beings. The smaller plate makes you feel more satisfied and full and prevents you from feeling cheated and tempted to go back for seconds or snacking.

“People go by physical cues when eating,” says dietician David Grotto, author of 101 Optimal Life Foods. “We know when we’ve had enough because we see the bottom of our bowl or plate. The smaller plate just feels more satisfying.”

This trick applies to eating with tinier utensils,

In addition to convincing your brain that you’ve eaten more, going small can force you to eat slowly of healthy snacks individually portioned in cupcake baking tins for tiny snacks throughout the day.

One For All

Think alike. Don’t get in the habit of cooking a “normal” dinner for your spouse or kids and a low-cal version for yourself. From a mental standpoint, denying yourself while giving permission for others to indulge only emphasizes denial and tantalizes aplenty when it comes to snitching off of a fatty entrée or sweettooth dessert.

TV Chewing

Distracted eating is also a weight loss obstacle. When eating in front of the TV, overeating often follows. Idle TV snacking is also a no-brainer no-no. To prevent spacey overeating, snap off the TV, languish over a meal and enjoy some catch-up chatter sitting right at the dinner table.

Schedule Your Stomach

There’s a lot of emphasis on starting an exercise routine, like going for a jog every morning before work. But for some, it’s even more important to eat

BY JOANN GUIDRY

It’s hard to escape the lure of superfoods. Every natural and health food store even has a superfoods section. And you’ve probably tried a few. But do they deliver what they promise or is it just good marketing?

Seems like every year there’s a new batch of superfoods, even more super than the last. If you believe the hype, these superfoods will make you younger, sexier, faster, stronger and healthier. Well, heck, it’s not easy to pass on something that reportedly can deliver on those promises.

But what makes a food a superfood? And is there substance behind the hype?

Because the term superfood was no doubt conjured up by a savvy marketer, there isn’t any official medical definition of a superfood. What we have is a general assumption that a superfood is considered to be a nutrient-dense food, supplying loads of health-inducing antioxidants, polyphenols, vitamins and minerals.

“Most nutrition experts consider fruits, vegetables, whole grains, legumes and fatty fish to be superfoods,” says Kyle Hazen, a registered dietitian nutritionist and member of the Academy of Nutrition and Dietetics. “Whole foods, as opposed to processed foods, are healthier for us.”

But then along came someone trying to sell us a food that was a little different, a little more exotic than just a plain ol’ healthy avocado. Voilà! Let’s call it a superfood! And, just like that, a whole new food subclass was born. Say hello to acai, goji berries, quinoa, kale and kefir.

“These so-called superfoods do have good nutrients, but so do blueberries,” says Hazen. “It’s just that acai has been marketed with more hype. And people sometimes buy into the superfood marketing hype.”

And Hazen notes that “a lot of these exotic superfoods come from other countries, so it’s not feasible that you’re going to find them at your local grocery store.” Instead, they are more readily available as supplements or juices.

“There are several problems with supplements,” says Hazen. “They are not regulated, so you really don’t know what you’re getting. If there is even any of the superfood in that supplement, there are also other ingredients and fillers. So you’re spending money, sometimes a lot of money, on a supplement that may or may not be what the label says. When you buy an apple, you’re getting an apple.”

Many superfood exotic fruits, such as acai and mangosteen, are marketed as juices.

“Juices do preserve a lot of the fruit’s nutrients, so that might be a better route to go if you want to try a superfood,” says Hazen. “But with juices, you’re also getting a lot of added sugar and that’s not a good thing. So read the label and decide if the added sugar is worth it.”

Hazen understands why superfoods capture our attention.

“People really do want to be healthier. That’s what the marketing taps into,” he says. “And sometimes, especially if you’re trying to lose weight, taking a magic pill seems like the answer. If you’re curious and want to try a superfood, try to find it in its whole food state, not as a supplement. And be very wary, very skeptical of the health claims of a superfood.”

Still Curious?

Here’s a look at some of the latest superfoods you might want to try— just don’t expect them to make you be able to leap tall buildings in a single bound!

Black garlic:

When white garlic is fermented, its sugars and amino acids produce melanoidin, which is responsible for the black color. Because it is fermented, black garlic is high in probiotics for good gut health. Like white garlic, it’s also high in heart-healthy sulfuric compounds. Non-pungent black garlic has a sweeter, more mellow taste than the original white garlic. Use black garlic like you would regular white garlic.

Mangosteen:

Not related to mangos, the mangosteen is a fist-sized fruit found in Southeast Asia. It has a thick purple rind and a soft white, segmented interior. The rind contains compounds called xanthones, which are reported to reduce inflammation in the body. The fruit is difficult to find in the United States, but

Nutritional yeast:

Not to be confused with brewer’s yeast, nutritional yeast is made from deactivated yeast and thus has no leavening qualities. It is reported to be a good source of protein, including all nine essential amino acids, fiber and B12. Cheesy-tasting nutritional yeast can be sprinkled on salads, pasta or popcorn or added to smoothies.

Pu-erh tea:

A rich, full-bodied tea with hints of mocha, pu-erh tea is fermented and aged, sometimes for decades like fine wine. Rich in polyphenols, it reportedly improves digestion and cholesterol levels. Found in loose-leaf form or compressed into little cakes called bing cha, simply add hot water to a cup

Bone broth:

Made by simmering beef or chicken bones, along with veggies or herbs, bone broth is riding a wave of popularity. In larger cities, there are even bone broth cafes. Rich in protein, bone broth is also high in calcium, phosphorous, magnesium and potassium, which reportedly helps heal your digestive system. Its collagen and gelatin content is also supposedly good for healthy hair, skin and nails. You can either make your own or look for bottled bone broth at natural and health food stores.

Limequat:

A hybrid of the lime and the kumquat, this nugget-sized fruit is most often found in supermarkets from July to November. Packed with vitamin C and fiber, limequats can be eaten like an apple,

You can also use it as a substitute for lemons or limes.

Amaranth:

Move over, quinoa. A grain-like seed, amaranth is high in protein, containing all the essential amino acids. It can be added to soups because it cooks quickly. Or instead of popcorn, try

Hubbard squash:

A winter squash, the Hubbard squash has an orange-yellow flesh that’s rich in vitamins A and C, potassium and fiber. Try roasting them and adding to pasta, salads and stews.

Seaweeds:

Nori, kelp, wake and dulse are all seaweeds that are good sources of iodine, calcium and antioxidants. Use them as sushi wraps or add to soups and salads.

Moringa:

Hailing from Bangladesh, Pakistan and Afghanistan, the leaves, seeds and green fruit of the moringa plant contain iron, vitamins C and B6 as well as amino acids. Moringa powder can be found in health food stores and can be added to your smoothies for a nutrient boost.

Pomelo:

This fruit looks like a green grapefruit but tastes like a melon with a touch of citrus. Grown in Florida, California and Texas, pomelos are harvested between fall and mid-spring. They are high in fiber, potassium and antioxidants. Eat a pomelo as you would a grapefruit, separating the wedges.

Teff:

A gluten-free grain, teff is the key ingredient in Ethiopian injera bread. It’s a good source of protein and vitamin C. Besides making bread with teff, try using it in pancakes or homemade granola bars.

Celeriac:

A root vegetable, celeriac has a similar taste to celery. It’s chock-full of vitamins B6, C and K as well as magnesium and potassium. Celeriac can be eaten peeled and grated raw into salads as well as roasted then mashed into a creamy side dish.

Black rice:

An ancient Chinese rice, black rice is rich in phytonutrients, anthocyanins and vitamin E. You can cook and use it just like regular white rice. Look for it in your local health food store.

Tiger nuts:

Actually a root vegetable, tiger nuts date back to ancient Egypt, where they were eaten coated with honey. Most of today’s tiger nuts are cultivated in Africa and Spain, where they grow on the roots of the yellow nutsedge weed. They are high in prebiotic fiber, resistant starch, protein and unsaturated fats. Embraced by the Paleo diet followers, tiger nuts are found in health food stores. Most people recommend soaking them for 12-48 hours before eating.

Guayusa tea:

An Ecuadorian tea, guayusa has as much caffeine as a regular cup of black coffee. It is also rich in polyphenols and chlorogenic acids, the latter of which reportedly improves blood sugar and lowers blood pressure. Check for it at your health food store, and enjoy a morning cup.

Baobab:

A fruit from South Africa, baobab is high in vitamin C, potassium, calcium, magnesium and antioxidants. If you can find it in local supermarkets or health food stores, you can eat the fruit as a snack. The powdered form is generally easier to find in this country, and you can add it to your smoothies, oatmeal or yogurt.

Sacha inchi:

It’s a nut-like seed from a Peruvian plant of the same name. Sancha inchi is a good source of protein and omega-3 fatty acids. If you’re going to find it anywhere, it would be in a health food store. Eat them as you would sunflower seeds.

Lucuma:

A fruit from South America, lucuma is a good source of beta-carotene, zinc, iron and vitamin B3. Look for it in powder form to add to smoothies, yogurt and soups.

Ever wish you had an all-knowing personal assistant to GUIDE you in making smart choices and, even better, warn you when you were about to make a MISTAKE?

We searched out a variety of local experts for hardearned counsel in their specific areas of expertise. Heeding their wise advice can save you time, money and frustration—and, in some cases, might even save your life.

Phil AZEFF Captain/Fire Inspector OCALA FIRE RESCUE

What is the most common mistake people make regarding fire safety?

Keeping extension cords as “permanent wiring.”

What is your single best piece of advice about fire safety?

If faced with the option of having fire sprinklers in your home or business, or going without, always opt for installation. Working sprinkler systems can increase chances of survival in a home fire by up to 80 percent, while decreasing the amount of property loss and damage. Not only do sprinklers respond quickly and efficiently to a fire, oftentimes they extinguish the flames before firefighters arrive. There is only one documented case of a person perishing in a building equipped with a sprinkler system, and that was during the tragic events of September 11.

What is the one thing you personally always do relating to fire safety?

I take it seriously. Becoming complacent with the ‘it won’t happen to me’ mentality is easy and could prove to be fatal. The leading four causes of residential fires are unattended cooking fires (which account for 34 percent of kitchen fires), heating units, smoking and unattended candles. Stop by your local fire department; we would love to guide you in your fire-safety quest.

Lieutenant

Fred CHISHOLM District Commander Ocklawaha District Office MARION COUNTY SHERIFF’S OFFICE

What is the most common mistake people make regarding personal safety?

Failing to become familiar with their surroundings. For example, when most people go to withdraw money from the ATM, they do not look around to see if anyone is watching over their shoulder or standing off in the near distance.

What is your single best piece of advice for staying safe?

Be observant at all times. Always take mental notes and obtain as much information as possible, for example: physical build, height, weight, clothing description, race, facial hair, vehicle description, direction of travel, etc. Everyone has a cell phone now, and taking a picture of a suspicious person, vehicle or detail will ensure that all the pertinent information is captured.

What is the one thing personallyyoualways do relating to the safety of your own family?

I remind them to always set the home alarm and lock the doors. In addition, because my daughter drives to school each day, I installed a tracker on her phone, which alerts me when she leaves home and returns home. I can check her location at all times (with her permission, of course!).

Chelsea

WALTON, ARNP, FNP-BC

Health Care Professional

FAMILY CARE SPECIALISTS

URGENT CARE, BELLEVIEW

What is the most common mistake people make regarding seeking medical help?

Putting it off. If you have questions about your health or are experiencing new symptoms, visit your primary care provider.

What is your single best piece of advice about staying well?

During your annual ‘well-checks’ at your primary care office, we can discuss your health concerns and go over preventative testing that might apply to you (i.e. mammogram, cholesterol check, blood pressure check, colonoscopy, etc.). If we can work together to keep you well, it can prevent a trip to the ER for uncontrolled disease states, (i.e. diabetes, COPD, hypertension, asthma, GERD, etc.).

What is one thing you personally always relatingdoto your own health and wellness?

I tell myself that ‘being busy’ is not an excuse to not take care of myself. I’ve seen the effects of people putting off their health until it becomes an emergency or chronic disease, so I strive to educate myself and my patients on healthy life habits at every age. A healthy diet, exercise and yearly checks with my primary care doctor are all important pieces of the wellness puzzle.

Jennifer CANGANELLI, MS, RD, LD, CDE Registered Dietitian FAMILY NUTRITION SERVICES LLC

What is the most common mistake people make regarding nutrition?

Skipping the basics. Today’s trending diets include low-sugar, lowfat, high-protein, low-carbohydrate, gluten-free, dairy-free and more. Although it seems everyone is trying to avoid something, they skip the basics of eating a balanced diet—a wide variety of fruits, vegetables, lean proteins and appropriate carbohydrates to fuel their body.

What is your single best piece of advice about making better food choices?

Be intentional about your food choices. Ask yourself, ‘what are my food choices doing for my health?’ If you just eat along the way, you will find yourself in drive-thrus, restaurants, snacking more and having increased trips to the grocery store. Plan your meals, and make them count for you, not against you.

What is the one thing you personally always do relating to nutrition?

Every Sunday I plan my meals—and snacks—for the week, making sure I’m incorporating a wide variety of fruits, vegetables, grains, lean meats and fish. This helps my family get more of the vitamins and minerals we need. Another bonus of menu planning? Sticking to your list saves money with less impulse spending.

What is the most common mistake people make dentalregarding health?

Not getting regular professional cleanings. We now have more research about the mouth-body connection. What we used to call plaque, we now know as biofilm bacteria, which lives in the crevices of teeth. It causes the destruction of gum and bone but also causes inflammation in your mouth, which spreads infection through the bloodstream to the rest of your body, especially the heart, liver, brain and other major organs. It’s not just about losing your teeth; it could be about losing your life.

What is your single best piece of advice regarding dental care?

Going for professional cleanings twice a year is old news. Frequency of cleaning should be based on how your body breaks down biofilm bacteria. Everyone’s body is different, so you can’t base cleanings on the calendar or insurance coverage. Research shows it’s more about each individual and how they respond to treatment. Some people have more risk factors for periodontal disease, such as those with high blood pressure, diabetes, tobacco use, pre-existing heart disease and those who are predisposed because of genetics.

What is the one thing you personally always do relating to dental health?

I suffer from periodontal disease because of my genetics, so I get my teeth professionally cleaned four times a year. At home, I use a high-quality electric toothbrush, water flosser and mouth rinses.

What is the most common mistake people make regarding skin care?

Not nourishing your skin with moisturizer. Skin is like a sponge; when it gets too dried out it starts to lose its glow and develop more wrinkles. You always want to replenish it with a good nighttime moisturizer. Especially in the winter season, both women and men need to be using moisturizer.

What is the single best piece of skin care advice you can offer?

We’re only given one try, so don’t abuse the skin you have. It’s not rocket science, and it sounds redundant, but protecting your skin from UV damage by wearing sunscreen with SPF of at least 30 every day is the most important thing you can do, along with washing your face daily.

What is the one thing you personally always do relating to your own skin care?

I wash my makeup off every night. Cleaning off the dirt and grime of the day makes your face a good canvas for your moisturizer, and that allows your skin to ‘drink.’

What is the most common mistake people make regarding their finances?

Collecting Social Security too early. I deal a lot with people who are on the cusp of retiring, and many think they should start collecting whenever it becomes available, but every year you wait, the amount you receive goes up by 8 percent. I think people need to de-couple the idea of collecting Social Security and actual retirement.

What is the single best piece of financial advice you can offer? Save, save, save. Set money aside for college, purchase of a home, retirement, etc. Plan ahead. Stuff happens, and your life is made much easier if you have reserves from which to draw.

What is the one thing personallyyoualways do relating to finances?

I practice what I preach and plan ahead. I started my own retirement plan in my early 20s, and I pre-planned for all four of my kids’ college educations; my fourth child is graduating from the University of Florida this year.

What is the most common mistake people make when it comes to vehicle care?

Neglecting oil changes. People often go 2,000, 3,000 miles or more past when it needs to be changed. The worst case I had was someone who went 40,000 miles over. Needless to say, the engine soon expired in their vehicle, costing thousands to repair.

What is your single best piece of advice regarding automotive care?

Newer cars require less maintenance than cars built five to 10 years ago, and people tend to neglect them. Follow the manufacturer’s maintenance schedule in your vehicle’s owner’s manual. Many people don’t even look at this manual and may not even be aware they have one.

What is the one thing you personally always do relating to your vehicles?

I keep up with the basics: regular oil changes and checking the cooling system, brakes, belts, hoses and tires. These things may or may not be checked if you go to a ‘quickie oil change’ place.

Mohamad AYSHEH

Certified Personal Trainer

ZONE HEALTH AND FITNESS, OCALA

What is the most common mistake people make regarding working out?

They don’t have a custom plan, so it’s a guessing game. They never change their routine, and they’ll do too much cardio and not enough resistance training, or vice versa.

What is your single best piece of advice regarding proper exercise?

Never be afraid to ask for help. A lot of our members feel uncomfortable in a new environment and immediately gravitate toward the cardio equipment. Our mission at Zone Health and Fitness is to get everyone plugged into a zone they love, and that helps them get to their goals as efficiently as possible.

What is the one thing you personally always do relating to exercise?

I never go into a workout dreading it. I always look forward to what I’m doing for the day and make sure I give

Carolyn K. ROBERTS Realtor

What is the most common mistake people make when it’s time to sell?

Wasting time and dollars doing things that won’t affect the value of their property. If you talk to a Realtor first, they can give you advice on what you need to do to get your property ready to sell and what you can do to add value.

What is your single best piece of advice regarding buying a home?

Meet with a Realtor first. They can help you get pre-qualified for a loan, so you’ll know exactly what you can afford to buy and what your monthly expenses would be to own that home. Working with a knowledgeable professional you trust will save you time and money.

What is the one thing you personally always do relating to buying/selling?

I always do a current, accurate market analysis on the property so I know the value. This is No.1. You don’t want to over pay or under sell.

What is the most common mistake people make regarding taxes?

Attempting to file their own tax return without seeking professional advice. Often, we see individuals who own their own business attempt to file their tax return without the knowledge necessary to properly fill out a complete and accurate tax return. This often leads to unnecessary IRS notices, penalties and interest, which costs them more money in the long run.

What is your single best piece of advice regarding tax preparation?

Consider tax planning throughout the year. We are required to pay tax on the income we receive, but with a little planning and advice from professionals, we can preserve as much of our wealth as legally possible.

What is the one thing you personally always do relating to your own taxes?

I make sure I’ve reported everything correctly, taken every legal deduction allowed by the IRS code and that my supporting documentation is organized and complete.