Marion Healthy Living May 2016

Who knew you could feel so hip by having one replaced?

With 30 specialty physicians, we can help people dance again.

We believe the best way to live life is to do more of what you love. Whether you have muscle, bone, joint or spine pain, we have an experienced, specialty physician dedicated to getting you back to what matters most. You get to choose who you see, so take the next (dance) step and schedule an appointment. From diagnosis to recovery, our team is with you every step of the way.

Take the next step, call 352-620-1900. We are Improving Lives - Every day.

For 25 years, we have been committed to creating an environment where our residents feel secure, cared for and loved. We would be honored to care for your loved ones in their time of need.

Services Offered:

In-House Psychiatrist

Podiatrist

Ophthalmologist

Dermatologist

Nurse Practitioner

Organized Social Activities

Church Services

Daily Living Assistance

We are currently accepting referrals

Ocala’s Best-Kept Secret

Prestige Manor

Assisted Living Facility

6333 SE Babb Rd. | Belleview, FL | 352-307-6333

prestigemanorassistedliving.com

Carrol Dillon-Smith Administrator/Owner Megan Christine Forrest Director of Operations

Missing the fairway 12 times is not something you had planned for...

neither was your trip to the ER

Since everything in life can’t be planned, isn’t it good to know you can count on short ER wait times at Ocala Regional Medical Center and West Marion Community Hospital? Emergencies are our first priority and our wait times reflect that sense of urgency whether you have breaks or strains, stomach pains, pounding headaches or chest pain. Emergency trained physicians provide fast and friendly medical care close by so you can get back in the swing of activities you enjoy most.

Ocala Regional Medical Center West Marion Community Hospital ocalahealthsystem.com

Ocala Health has the shortest ER wait times in town.

Text ER to 23000 for average ER wait times.

COVER

Time To Ride

› PAGE

May is Harley-Davidson Women Riders Month, and Crystal HarleyDavidson is joining women riders from around the world to celebrate International Female Ride Day on May 7.

Zika! › PAGE 26

Bugs That Bite (And Poisonous Plants, Too)

› PAGE 28

If you’re planning on spending any time outdoors this spring and summer, here’s a rundown of how to happily co-exist with some of Nature’s less social bugs and plants.

› By

JoAnn Guidry

Small Town Splendor

› PAGE 34

We’ve scouted out some of the very best things to do in four Citrus County towns. Get your calendar and make plans for a fun adventure or two.

› By Cynthia

McFarland

Furniture Face-Off

› PAGE 40

There’s an attractive and practical way to transform almost any piece, and we’ve got the strategies you need to face your furniture and win.

› By

Cealia Athanason

The Power

Of 5 › PAGE 44

For most women, it just doesn’t seem like there are enough hours in the day. So, when you do find a few golden minutes for yourself, make them count.

› By Jim

Gibson

COVER AND ABOVE

PHOTOS BY SHEILA HARTLEY

DEPARTMENTS

By

HEALTHY beat

› PAGE 9

TRENDS | NEWS | PEOPLE

Grace Cali, Laurel Gillum and Katie

› 10 Interview success.

› 12 Pinterest perfect nails.

HEALTHY dose

› PAGE 19

INSIGHT | ADVICE | SOLUTIONS

HEALTHY body

› PAGE 51

NUTRITION | FITNESS | BEAUTY

HEALTHY vibe

› PAGE 57

MIND | SPIRIT | FINANCE

McPherson

› 14 Awareness for the win.

By Grace Cali & Laurel Gillum

› 20 Coming out of the darkness.

› 22 Benefits of breast-feeding.

› 24 Stand tall for posture.

By Cealia Athanason,

Gillum and Cynthia McFarland

Grace Cali, Laurel

By Cealia Athanason, Grace Cali,

Laurel Gillum and Katie

McPherson

› 52 Meals made easy.

› 54 Eat your way to clear skin.

› 56 Wide world of leggings.

› 58 TED Talks to get you moving.

› 60 Home décor hacks.

› 62 Sleep your way to a better day.

› 64 Are you ready for the future?

Your Love... Our Expertise

We specialize in quality care and lifestyles for those afflicted with Alzheimer’s and dementia. Unlike other communities, we are licensed to care for them at every stage of illness. Lecanto and Cala Hills both offer separate neighborhoods for each stage of care– so this can be their home for life.

FEATURED BENEFITS

• Art, Music and Pet Therapies

• On-site Physical & Speech Therapies

• Specialized Life Enrichment Programs

• 24-Hour Nursing

• Private Studio & Companion Suites

• “Age-in-Place” ECC Licensed

• Respite & Day Stay Options

Here families have peace of mind knowing their loved ones receive expert care in our secure, compassionate community.

TWO LOCATIONS

Superior Residences at Cala Hills (352) 861-2887

2300 SW 21st Circle • Ocala, FL

Superior Residences of Lecanto (352) 746-5483

4865 West Gulf to Lake Hwy. • Lecanto, FL

Call today to schedule a personal tour.

SuperiorALF.com

ADVISORY BOARD

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

Craig Ackerman Public Information Officer FLORIDA DEPARTMENT OF HEALTH IN MARION COUNTY

Ashley Barnes Patient Assessment Coordinator

KINDRED HOSPITAL OCALA

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

Joseph Foster Senior Solutions Director SUPERIOR RESIDENCES OF LECANTO

Theressa Foster Owner WEST CENTRAL SOLUTIONS

Carmen M. Hernandez Health Education Program Manager FLORIDA DEPARTMENT OF HEALTH

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

Mark Jank, M.D. Ophthalmology OCALA EYE

Katie Myers, APR Director Of Marketing And Public Relations CITRUS MEMORIAL HEALTH SYSTEM

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

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

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

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

Carolyn Reyes, MPA, M.Ed. Community Liaison, Citrus & Hernando Counties COMFORT KEEPERS

Suzanne Santangelo Director, Marketing OCALA HEALTH

Meghan Shay, CFRE Director Of Public Relations And Development THE CENTERS

Linda M. McKenna Director of Professional Relations CHAPTERS HPH HOSPICE

Daniel A. Weldon, DMD Implant And Cosmetic Dentistry WELDON GENERAL & COSMETIC DENTISTRY

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

Katie McPherson katie@ocalastyle.com

EDITORIAL ASSISTANT & SOCIAL MEDIA SPECIALIST

Cealia Athanason cealia@ocalastyle.com

CONTRIBUTING WRITERS

Jim Gibson

Laurel Gillum

Joann Guidry

Bonnie Kretchik

Cynthia McFarland

EDITORIAL INTERN

Grace Cali

ART art@healthylivingmagazines.com

CREATIVE DIRECTOR Jason Fugate

ART DIRECTOR

Jessi Miller Castro

GRAPHIC DESIGNER

Christina Geiger

PHOTOGRAPHERS John SheilaJernigan fotolia.comHartley

SALES DIRECTOR OF SALES Dean Johnson deanjohnson@healthylivingmagazines.com

SALES MANAGER Sharon Morgan

ACCOUNT EXECUTIVES

Anne Farrior anne@healthylivingmagazines.com

Lori Tani

Skip Linderman

Peggy Sue Munday

Liza Fritz

Tammy Walters

DISTRIBUTION

Dave Adams

Debra McQueen

Rick Shaw

Jose Gomez, MD

George Kardashian, MD Kirill Ilalov, MD

Juan Raposo, MD Alexander Pappas, DPM

Craig R. Bennett, MD

Jared P. Salinsky, DO Christopher Reyher, MD

Steven P. Nadler, MD

A Slice the Rest Above

Keeping pace with our patients’ needs, Citrus Cardiology Consultants, PA is growing our stateof-the-art, full-service cardiac care centers. Citrus Cardiology offers highly-trained medical professionals, the latest therapies, emerging technologies, and cutting-edge treatments in heart care. Our in-office and in-hospital programs allow patients to enjoy a seamless continuum of care — all within the same group.

OTHER LOCATIONS:

SUMAN PASUPULETI, MD, CCDS, FACC General and Invasive Cardiology (Pacemakers)

LUIS DELFIN, MD, FACC General Cardiology

GISELA TRIGO, MD, FACC General Cardiology

STEPHEN H. STARK, MD, FACC General and Interventional Cardiology

MOHAMMAD ANSARI, MD, FACC General Cardiology

NISHANT K. NERELLA, MD General Cardiology

HARI KANNAM, MD General and Interventional

SUBBA R. VANGA, MD, MRCP, RVPI General and Interventional Cardiology

The Siesta Dilemma

Everyone says they love a good night’s rest, but did you know that more than a third of Americans aren’t getting enough sleep?

According to researchers at the Centers for Disease Control and Prevention, approximately 40 percent of Americans admit to sleeping less than seven hours per night, which is associated with an increased risk for diabetes, stroke, heart disease and other illnesses. To solve the problem, experts suggest significant lifestyle changes, such as making sleep a priority, going to bed at the same time each night and turning off electronic devices or removing them from the bedroom completely.

You’re Hired

The Issue

You’ve managed to stand out just enough to land a seat in the chair face to face with your dream employer. Now comes the hard part: getting the job. For some, clammy hands and heart palpitations are all part of the interview process. Others, however, have seemingly mastered the art of smooth talking.

The Challenge

This month we challenge you to land your next job with ease. Prepare to buy an iron and some button-ups—you start next Monday.

Set your alarm. Tomorrow morning you’re scheduled to be hired. We challenge you to stay calm and collected as you wow your future boss and land the job you’ve always deserved. Here are some tips to do just that.

BE PUNCTUAL. The early bird gets the worm—and the job. Because you will arrive to your interview with plenty of time to spare, head to the bathroom. Cold, sweaty hands are a major turn-off and make for a terrible first impression. Run warm water over your hands, and make sure they are completely dry before the initial handshake. Remember, the less apparent your nerves, the more confident your interviewer perceives you.

DRESS TO IMPRESS. There is no guide to clue you in on what attire you are expected to show up in. However, most companies do have websites. Utilize them. If you cannot find information on the company dress code, look at the pictures your company has on their site, paying close attention to how the people are dressed. If none of these options are available, it doesn’t hurt to ask the recruiter beforehand. When all else fails, opt for classy business attire.

MONKEY SEE. Show the hiring manager that you are on the same page as them. If they are gesturing or motioning with their hands, mirror them. It will show you are comfortable where you are and able to feed off of their energy.

SLOW DOWN. It’s not a race to see how fast you are able to answer questions. In fact, it’s quite the opposite. Your interviewer wants to hire the candidate able to give clean, straightforward answers that make sense. If you are tripping over yourself trying to get to an invisible finish line, chances are, you will miss important points you needed to hit. Take the time to collect your thoughts.

READ THEIR FACE. Read into facial cues before you are given feedback out loud. For example, if they lock eyes with you, they want you to elaborate. If they interrupt you with another question, chances are you were rambling.

IT’S A WRAP. After the interview (and a firm handshake and a “thank you for your time”), ask about their timeline for making a decision. Again, this proves that you were confident in the direction your interview went. In appropriate situations, follow up with a thankyou note.

Each month we create a new challenge for our readers to try to improve their health and wellness, encouraging them to delve out of their comfort zones and try something new.

At My Gynecologist, you are our focus.

Our compassionate care for women at every stage of life includes annual pelvic and breast exams, maternity care, management of menopausal symptoms, minimally invasive surgery and more. To make it more convenient for you to get the care you need, we have two locations plus:

Extended hours • Weekend appointments

Same-day appointments often available

11175 County Line Rd. • Spring Hill

14751 State Road 52 A105 • Hudson

Come see the difference personalized, attentive women’s care makes. To schedule an appointment, call 352-686-8888. mygyn. NET

Endocrine and Bariatric Center

We are dedicated to helping you get your life back on track!

OFMC Dermatology & Aesthetic

Deb Scott, LPN, LE

Dermatological

Nurse - Esthetician

Over 25 years of experience

MENU OF SERVICES:

Clinical Acne Treatments

HydraFacials (for ALL skin types)

Oxygen Infusion Facial

European Facials/Microdermabrasion

Botox® (Allergan Cosmetic Grade)

Facial Fillers: Restylane® and Perlane®

IPL Photorejuvenation Packages

Hand Rejuvenation

Laser Skin & Wrinkle Reduction Treatments

Skin Tag Removal

Pharmaceutical Grade Skin Care Line

& Aesthetic Center

2121 SW 22nd Place

Date: Time:

You skin purchased Enter to 2 skin care

1 $150

F. Ramharrack MD FACE Board Certified

Rebecca Boone ARNP, FNPC, CDE

Our extended hours make women’s healthcare more convenient.

Nailed It!

The Tutorials

Ombre is everywhere, and nails are no exception. Pinterest tutorials abound, but they all boil down to applying nail polish onto a makeup sponge and blotting it onto the nail so the two blend seamlessly and you become a hand model by nail 10.

Water marbling is happening to nails, mugs, dinnerware, vases, anything that can be submerged in water. Make a marble design on the surface of a container of water and poke your finger into it. Boom: nails done, minus wiping off the extra polish covering your finger beyond the first knuckle.

The Experiments

For ombre tips, paint both colors onto a makeup sponge and dab. Some tutorials suggest doing this until it becomes opaque; others say apply a base coat or paint the nail before sponging. In any case, remove excess polish with cotton swabs and top with a clear coat. Donesies. (See results for how bogus this is.)

Water marbling requires a few polishes, a dish of room temp water, toothpicks and loads of nail polish remover and cotton balls to remove excess polish later. Apply a base coat so polish has something to adhere to, and then drop polish onto the water surface, one drop inside the other as they spread out. Use toothpicks to create a marble design, and then ungracefully plunk your fingertip into the middle. Repeat nine times. (Hope you set aside like three hours.)

The Results

Surprisingly, water marbling was the winner here. What seems like a wet, messy tragedy waiting to happen came out OK for a first-timer. Just be sure to use thinner polishes so they spread evenly and set aside a good chunk of time to puddle jump your way to pretty nails.

Dear readers, let me be your ombre martyr. I got 20 tutorials deep but nothing made my nails look like the pictures, which I now believe to be Photoshop wizardry. At best they were the ghosts of ombre nails past because I never could achieve an opaque, solid color. I assume all the polish was soaked into the center of the sponge where it laughed at my feeble efforts to be pretty. I tried using a base coat before sponging, painting my nails white first, blue first, pink first and sponging the polish on without any base at all because desperation set in. If you need to satisfy a Pinterest nail urge, just stick to marbling.

Do you ever see trendy foods, beauty techniques or odd products and think, “Now that I have to try?” Here in the test lab (our editorial office), I’m taking on two of the most popular nail art tutorials on Pinterest.

Abilities > Disabilities

By Katie McPherson

James was born with a condition called tracheoesophageal fistula, which poses a choking hazard and causes reflux and other digestive issues. He uses a feeding tube to supplement his usual meals and provide his body the necessary nutrition. A button-sized port near his waist connects to a pump, and he usually uses it while sleeping.

Anyone who has the pleasure of meeting James understands quickly he’s a remarkable person. He was in Air Force ROTC in high school, participated in fencing, has worked on multiple political campaigns and loves swimming and traveling. He’s even run for Supervisor of Elections in Marion County twice. But it’s important to know he’s not remarkable in spite of his feeding tube—he’s remarkable because of it.

“They see how active I am, and they say ‘you don’t look sick, you look healthy.’ That’s one of the misconceptions,” James says.

“What people don’t realize is that because of the feeding tube he’s able to get the supplements he needs and do these things,” explains his father, Butch.

James’ parents taught him early they couldn’t be around 24 hours a day, and he learned to be his own self-advocate.

In high school, his teacher (aware of his condition and how to assist in an emergency) was beginning maternity leave. James requested a day of the curriculum to educate his classmates on the same protocol so the rotation of substitutes wouldn’t leave him without help should he choke. He helped his school implement a policy for substitutes to receive a paper slip with information about the special needs of any students in the class. TSA procedure at Orlando International Airport was updated after they opened James’ sterile backup tube, ruining its usefulness. (He later needed it and had to rush to the hospital upon landing.)

Roughly half a million people in the United States rely on tubes for at least part of their nutrition. That’s why James has begun advocating for others and hopes to teach special needs students of all kinds in the near future.

“Right now I want to get my teaching degree started and teach special education and try to provide them the voice they don’t have and the tools I wish I’d had. In my 12 years in school, I only had one teacher I could really connect with. Other than that I was constantly advocating.”

His voice will soon be heard outside of Florida, too.

“In June I’ll be going to Connecticut and giving a presentation before the State Board of Health quarterly meeting,” James says. He has a similar trip to Rhode Island in the works and is in talks with a research hospital in Chicago as well. While James and his family work toward easier days for students like him, he says it’s important for them to advocate for themselves every day and explain their needs thoroughly.

“I’ve always been open about my medical condition. These people are supposed to provide me services, but in order to get them, I have to tell them everything. Don’t be afraid to stand up either.”

Check out these links for more information!

For general info, visit feedingtubeawareness.org

James Hoyne, 22, is proving his abilities won’t be defined by a disability. If he can help it, neither will anyone else’s. ›

They see how active I am, and they say ‘you don’t look sick, you look healthy.’

That’s one of the misconceptions.

› James Hoyne

Photo by John Jernigan

The Nature Coast’s LOCAL radio stations!

More music & less talk.

We know why our audience listens to our stations…because they LOVE THE MUSIC! So we avoid DJ chatter and deliver the greatest Top 40 and Classic hits of all time, along with important information like news, sports and weather. As a result, our listeners listen longer!

The Nature Coast’s #1 hit music station

Classic Hits

Classic Hits

May is Harley-Davidson Women Riders Month, and Crystal Harley-Davidson is joining women riders from around the world to celebrate International Female Ride Day on May 7.

To connect women riders with each other, Harley-Davidson has declared the month of May as Women Riders Month to celebrate “the millions of women who have already grabbed life by the throttle, while inspiring even more women to take control and to experience the freedom of the open road.” Throughout May, rides and events are held at various dealerships to encourage women to come together and share their passion for motorcycles.

“Women have been enjoying the sport of motorcycling for the last century,” said Leslie Prevish, past women’s outreach manager with HarleyDavidson. “In the past two decades, we’ve seen a dramatic increase in the number of women who embrace the sport. By declaring May as Women Riders Month, we’re honoring all of the women who enjoy the freedom and adventure found in taking control of their own handlebars.”

And Jewel Lamb, owner of War Horse Harley-Davidson in Ocala and Crystal Harley-Davidson in Homosassa, couldn’t agree more.

“That is what riding is all about: the freedom to create your own legendary stories,” she

Photo by Sheila Hartley

Jewel Lamb

says. “And International Women Riders Month gives all of us ladies the opportunity to do just that.”

To kick off the month, women from around the world will take part in the 10th annual International Female Ride Day. This campaign takes place on the first Saturday of May, which is May 7 this year, and encourages all women to get out and “Just Ride.” International Female Ride Day celebrates and promotes women motorcyclists while creating awareness for the cause. The event gives women from all over the world the chance to express their enthusiasm for motorcycling all on the same day.

Join Crystal Harley-Davidson and Road Queen USA to show your support for women motorcyclists right here on Florida’s Nature Coast.

“May 7 will be an exciting day at Crystal Harley-Davidson,” says

Jewel. “This is a global, synchronized riding event that will be taking place simultaneously around the world, and we want to show our support by riding the beautiful back roads of Citrus County. The ride begins at 10am at our Crystal Harley-Davidson dealership and ends at High Octane Saloon. And the event consists of way more then just the ride—there will be live entertainment and activities for everyone to enjoy throughout the day.”

Be one of the first 200 women to register and sign up at Crystal HarleyDavidson on the morning of May 7 and you’ll receive a free commemorative patch. Registration is free. Everyone participating in the ride will also be served a free Southern-style breakfast and coffee. Participants will be given a free raffle ticket for the chance to win prizes, including a $50, $100 or $250

Crystal Harley-Davidson gift card. The drawings will take place at 4pm. After the event, be sure to stick around for a concert by the Greg Billings Band. Official ride T-shirts can be purchased by visiting motoress.com/ international-female-ride-day. You can also find out more about the global event and connect with other riders on the website.

Riders coming from out of town can take advantage of a block of hotel rooms with special pricing at the Hampton Inn Crystal River. Just mention you are with the Road Queen USA group when making reservations. To RSVP for the event or to find out more information, call Linda Dalton at Road Queen USA at (352) 586-3504.

America’s 100 Best for Spine Surgery five

Recognition for Citrus Memorial Hospital’s Orthopedic and Spine Center of

continues to grow. For the fifth consecutive year, HealthGrades has included Citrus Memorial in their annual list of America’s 100 Best Hospitals for Spine Surgery. In fact, we’re the only hospital in the Tampa Bay Region* to receive the award five years in a row (2012-2016). Top-rated healthcare really is closer than you think.

behind

Are You At Risk?

According to a recent German study, a popular class of heartburn medications might raise the risk of dementia in seniors. These medications, called proton pump inhibitors (PPIs), include Prilosec, Nexium and Prevacid.

Research found that seniors 75 or older who take the medication regularly had a 44 percent increased risk of dementia compared to seniors not using the drugs. The study found only an association rather than a causeand-effect link, so additional clinical trials are needed. Until then, doctors should take care to prescribe PPIs as directed to avoid inappropriate use, and patients can wean themselves off PPIs and reduce acid reflux by eating smaller meals, avoiding chocolate and caffeine and remaining upright for a few hours after eating.

Beyond The Baby Blues

On average, 11 to 20 percent of women who give birth each year have postpartum depression (PPD) symptoms, which means that approximately 600,000 women in the United States alone suffer from PPD.

PPD extends beyond the baby blues, which lasts only a few days to a week or two after the baby is born. Symptoms for postpartum baby blues include mood swings, anxiety, sadness, irritability, feeling overwhelmed, crying, reduced concentration, lack of appetite and trouble sleeping.

At

first PPD might be mistaken for a case of the baby blues, but the symptoms of PPD are much more extreme, last longer and can actually interfere with your ability to care for your baby. Symptoms usually develop within the first few weeks of giving birth but can begin up to six months after birth.

PPD symptoms include depressed mood or severe mood swings, difficulty bonding with your baby, withdrawing from family and friends or activities you enjoy, inability to sleep or sleeping too much, fatigue, intense irritability or anger, feeling like you’re not a good mother, inability to think clearly and thoughts of harming yourself or your baby. New mothers often suffer from PPD due to hormonal changes in estrogen and progesterone levels and the psychological adjustment to motherhood, including sleep deprivation and fears of caring for a newborn. The risk of PPD increases if the mother has a history of depression or bipolar disorder, had PPD after a previous pregnancy, has family members who have had depression, has difficulty breast-feeding, has problems in the relationship with her spouse or partner or if the pregnancy was unplanned or unwanted.

New Recommendations For Diagnosing PPD

The U.S Preventive Services Task Force has offered new recommendations on how doctors should diagnose PPD and which doctors should screen for it. According to the new recommendations, primary care physicians, including family doctors, gynecologists and obstetricians, should now perform depression screenings at least once for all adult patients. Different from recommendations made in 2009, now everyone 18 and older should be screened, not just those who are at risk for depression, and individuals should be screened during a regular checkup, not only at appointments or clinics related to mental health.

These new recommendations include additional groups of people considered at risk. Primary care doctors are suggested to screen all women who are pregnant or have recently given birth, two groups not previously included. This is significant because only 15 percent of women with PPD ever receive professional treatment for their disorder.

The depression screening is given to patients either on paper or electronically while they wait to see a doctor. The test, called the Patient Health Questionnaire, has been shown to effectively identify those who are at risk for depression. The test asks patients about mood, concentration, fatigue, appetite and whether they have been interested in activities. It also asks whether they have thought about hurting themselves or their child in the last two weeks.

If the test reveals that a patient is at risk for depression, the doctor should perform a more thorough evaluation to determine how best to treat the depression. The task force recommends a seven-question test as an alternative for screening the general population when screening women who might be at risk for PPD.

PPD Support

Support for PPD is now more widely available and acceptable as part of a branch of mental health care. Primary care doctors are trained to identify new mothers with depression and know how to treat them, such as the use of antidepressants or referring women to a mental health care provider for therapy.

PPD isn’t easily or quickly overcome, but it’s far from impossible. It’s a disease, so there’s no way to will

connect with other new moms and take time for yourself.

Another way to slowly start to feel more like yourself is by exercising. Exercise releases feel-good chemicals that may ease or reduce the symptoms of depression as well as improve your immune system. Increasing your body temperature with physical activity may have a calming effect, which might take your mind off of thoughts that depression creates.

yourself to snap out of it. Treatments vary, but PPD is usually treated with mental health counseling, medication or, sometimes, both.

Although PPD usually requires treatment by a doctor, once you start feeling more like yourself, there are certain ways to aid your recovery. It’s important to start small, stay focused on small goals and surround yourself with positive people. PPD often makes its victims feel isolated or uninterested in doing activities they used to enjoy, so symptoms can improve by keeping positive company who can supply lots of comfort. Supportive friends and family can make you feel loved and appreciated when your depression makes you think otherwise. It’s important to get lots of rest, accept help from family members,

Points To Remember

PPD is a disease that requires treatment by a doctor or mental health provider. There is no shame in admitting that you have PPD and that you need help. With appropriate treatment, PPD usually goes away within six months, but it’s important to continue treatments even after you start to feel better.

If you’re experiencing the symptoms of PPD, although it might be embarrassing, call your doctor to schedule an appointment. If you have thoughts of hurting yourself or your baby, get help immediately by calling 911. You can also call the National Suicide Prevention Lifeline at (800) 273-8255

It’s important to get lots of rest, accept help from family members, connect with other new moms and take time for yourself.

Breast-Feeding Benefits… For Moms

› By Michael Roizen, M.D., and Mehmet Oz, M.D.

New research is uncovering evidence of previously unknown health boosts for nursing women, one that lasts decades after your child is weaned. By switching on the amazing biochemical factory that produces breastmilk, you re-boot parts of your metabolism. You become more sensitive to insulin (the hormone that controls blood sugar processing), levels of heart-threatening blood fats drop, and so do levels of the fat inside your abdomen.

We understand that breast-feeding isn’t an option for every new mother. Nursing problems can include a low milk supply, medications you take or a baby who can’t get the hang of it. And then there are the everyday time constraints and a lack of support. Just remember, as a wise lactation consultant once said, “The most important thing is to feed the baby.”

But if you’re among the estimated 95 percent of new moms who don’t face insurmountable nursing obstacles or the 79 percent who currently give it a try, you’ll love knowing how this ancient art nurtures you, too.

EASIER WEIGHT LOSS, LESS VISCERAL FAT. According to the United Kingdom’s Million Women Study, women who breastfed their infants for six months or longer were 30 percent less likely to become obese later in life. Breast-feeding also helps burn off deep abdominal fat that can accumulate during pregnancy.

LOWER RISK FOR DIABETES. Women who breastfed for one year were 24 to 44 percent less likely to develop type 2 diabetes, say Harvard Medical School researchers who tracked over 70,000 women for 16 years. Shorter stints help, too. In a recent study,

women who nursed for at least two months and who had gestational diabetes slashed their risk for developing type 2 diabetes in half.

A HEALTHIER HEART AND BLOOD VESSELS. Breast-feeding reduced risk for developing high blood pressure, high lousy LDL cholesterol and heart disease by 20 percent or more in one University of Pittsburgh study. Nursing releases calming hormones like oxytocin and prolactin that don’t just make you feel serene, they also seem to relax your blood vessels.

We know that nursing’s not always easy. Fortunately, today you’ve got more support than ever to help make it work. Two big tools:

INSURANCE COVERAGE FOR LACTATION CONSULTANTS. Most health insurance now covers visits from these trained breastfeeding coaches. Check your plan for details. A certified lactation consultant can help get the two of you off to a great start and suggest solutions if problems crop up along the way.

COVERAGE AND HELP FOR PUMPING BREASTMILK, TOO. Heading back to work? Keep nursing. Under the Affordable Care Act, most health insurers now cover costs for breast pumps and supplies, too. In addition, many employers must now provide a clean, private place for women to pump breastmilk and must allow nursing moms to take pumping breaks.

REDUCED RISK FOR SOME CANCERS. Every month of breast-feeding cuts risk for some types of ovarian cancer by 1.4 to 2.2 percent.

PROTECTION FROM RHEUMATOID ARTHRITIS. One large study noted that women who nursed their baby for at least a year cut their risk for developing this painful, degenerative joint condition by 50 percent.

The Power Of Prevention

May is Women’s Health Week, and the 8th is Mother’s Day, making it the perfect time to think of protecting your health and reminding the women you love they might be due for a routine screening mammogram.

The board-certified radiologists of RAO recommend that women get a baseline mammogram by age 40 to establish a healthy image that can be compared to future exams,

that mammograms are uncomfortable or frightening or that they’re too busy. As a woman and the mother of a young child, I get it. But while a mammogram may be a bit uncomfortable and interrupt your regular duties, our health care team goes out of its way to make sure your visit is as quick and pleasant as possible. As for the fear factor, remind yourself that when caught in its very earliest stage, breast cancer has an extremely high cure rate. So come in for a few minutes, get it over with and go on with your day knowing you’re taking the best possible care of yourself. And, she adds, “Remember you’re doing it for not only yourself but also for the people who love you.”

Designated as a Breast Imaging Center of Excellence by the American College of Radiologists (ACR), RAO’s Women’s Imaging Center and TimberRidge Imaging Center provide a full spectrum of breast imaging and diagnostic services, including tomosynthesis, or 3D mammography, which clinical tests demonstrate is 40 percent more accurate at catching invasive cancers and eliminating stressful false positives than traditional mammography.

When an alternative or follow-up exam is needed, RAO is ACR-accredited in all qualifying breast modalities, including breast MRI, breast ultrasound, mammography and stereotactic breast biopsy, as well as additional services like breast needle localization, breast aspiration and ultrasound-guided breast biopsy.

which should be performed every one to two years.

“A lot of women put off routine screening for a number of reasons,” says RAO radiologist and breast imaging specialist Dr. Amanda Aulls. “The main reasons women give are

“We offer everything for every stage of examination,” assures Dr. Aulls. “And we work directly with your doctor to provide comprehensive diagnosis, applicable treatment if needed and plenty of patient education. We treat women how I would want my mother, my sister, my friends and myself to be treated—with expertise and genuine care.”

For more information on RAO’s services, staff and insurance coverage, please call 671-4300

It’s

spring! Let health bloom with a screening mammogram.

Remember you’re doing it for not only yourself but also for the people who love you.

Dr. Amanda Aulls

Straighten Up!

Posture. We would venture to guess upon reading that one word you sat up a little taller.

It’s a good thing you did, too. Research has linked bad posture to more than subtle aches and pains.

In a study published by the European Journal of Social Psychology, researchers instructed students to either “sit up straight,” “push out their chest” or “sit slouched forward” while rating their personality traits. Those sitting upright were confident in the traits they wrote down, while those in less posture-perfect positions were not convinced that what they wrote was accurate. In short, sitting in an upright, powerful position makes it easier to have empowering thoughts. Kiss the kink in your neck good-bye and exude confidence! Here are six tricks to stand tall for May’s Correct Posture Month.

“I FORGOT.” If your slouch story begins with these two words, you’re in luck. If you need help remembering to keep your posture, think of a unique color or object. Every time you think of the object or pass by something pink, check your posture. Want to go a step further? Tack a sticky note reminder on your laptop or other places you often find yourself hunched over.

GET A STANDING DESK. My, how the tables have... gotten taller? Our bodies are designed for movement, not for sitting for long periods of time. Your goal is more movement to pump blood and enhance your circulation. Can’t stand at work? Get up and move every hour.

EXTRA SUPPORT. Use wedges—and we aren’t talking about the shoes. In fact, it’s probably smart to ditch the heels altogether. The use of support pillows and posture wedges, however, will help maintain a normal spinal curve when sitting, decreasing posture stress.

CHIRO“PRACTICAL” ADVICE. Have a chiropractor use posture taping to help you see where your posture needs the most improvement. Don’t want to schedule a visit? Have someone tape a giant X on your back from one shoulder to the opposite hip. Put a straight line of tape across your shoulders closing the top of the X. Wear this throughout the day to help restrain your back. For the best results, hold your shoulders back comfortably before taping, using non-stretch tape. The idea is that you will feel the tape pull at your shoulders uncomfortably the second you start to slouch.

MOVE IT. One shoulder roll coming up! Roll your shoulders down and back; then pull your elbows back toward your bottom, and repeat as often as you would like. This allows your scapula (or shoulder blades) to position better during the times you consciously want to sit up straight, leading to better posture unconsciously.

DOWNSIZE. Wearing heavy backpacks and purses can be posture killers, especially if they are always worn on one shoulder in particular. Only pack what you need throughout the day. Ladies, we’re looking at you.

Making Strides

For the majority of people with temporary or chronic medical conditions involving pain, prescription medications can provide welcome relief and enable the ability to function.

Responsible physicians prescribe pain medications for patients to use as needed to help them move through physical pain to recovery. It’s when patients have recovered yet continue to take and refill their medications long past the point of needing them that a new and devastating medical problem emerges: physical and/or emotional prescription drug dependency. The continued or compulsive use of a prescription drug despite its negative effects and the slide from dependency to addiction is a silent, slow progression that happens almost unnoticed.

An epidemic of prescription drug dependency and addiction currently affects people of every demographic and socio-economic group in every community in Hernando County, and we’re not alone. The National Institute on Drug Abuse recently reported that the number of people over the age of 50 needing treatment for overuse and abuse of addictive medications is likely to triple by the year 2020. However, there is hope for recovery for those who resolve to take action.

Dependency Versus Addiction— Crossing The Line

For many people, drug dependency is a normal occurrence in making chronic conditions tolerable. However, with addiction, people cross the metaphorical line and begin to overtake and misuse prescriptions. Addiction results in an overwhelming fixation on the need for pain medication that affects every aspect of a person’s life and consumes them entirely. They use them and focus on real or imagined ailments—rather than focusing on their health and ways to wellness. In doing so, a drug-addicted person escapes from dayto-day responsibilities and manifests compulsive actions and behaviors.

Recognizing The Signs

By recognizing the physical and behavioral signs of prescription drug abuse, family and friends can help prevent the problem from progressing and causing further damage to a loved one’s health, relationships and even the loss of life.

The first sign of drug abuse is the development of drug tolerance, an increased need for a substance in quantity and strength over time to achieve the desired feeling of euphoria. Drug abuse also leads to physical and behavior changes, including deterioration in appearance, job loss, memory loss, flashbacks, volatile mood swings and overdoses. People struggling with addiction are typically introverted and become defensive and quickly and easily offended when confronted about substance abuse and addiction.

Taking Action

Recognizing the signs of addiction is the first step in getting someone help. The professionals at New Vision recommend consulting with an experienced professional about a specific situation and seeking out qualified care. These are recognized as essential components to helping a person struggling with addiction. People who are successful in overcoming addiction are those who are ready for positive change in their lives. When professional help is coupled with support from friends and family, addicts can successfully reverse the impact of addiction on their lives and health and make strides toward a positive future.

Zika!

FOR 68 YEARS FOLLOWING ITS DISCOVERY, THE Z IKA VIR US WAS AS OBSCURE AS THE SMALL 62-ACRE FOREST IN UGANDA THAT IS ITS NAMESAKE. UNFORTUNATELY, THAT’S NO LONGER THE CASE.

BY JIM GIBSON

Once confined almost primarily to equatorial regions of Africa and Asia, it has, within the past decade, spread to Central and South America via the Pacific Islands. An outbreak in Brazil in May 2015 garnered the virus its first real international attention, and as of the beginnings of April, the Centers for Disease Control and Prevention (CDC) reports there have been 346 travel-associated cases reported in the United States, with 78 of those cases reported in Florida. There have currently been no locally acquired, mosquito-borne cases reported in the United States. The number of locally acquired infections is much higher in U.S. territories such as Puerto Rico, the U.S. Virgin Islands and American Samoa.

Studies published by the CDC state that following the outbreak in Northeast Brazil last year, researchers noted a sharp increase in cases of children born with microcephaly (abnormally small skulls and under-developed brains). When RNA evidence of the Zika virus was found in the amniotic fluid of two women carrying fetuses suffering from microcephaly and an infant with microcephaly who died shortly after being born, researchers began to strongly suspect a possible link between mothers being infected with the virus and their children being born with microcephaly.

“Although this relationship hasn’t been definitively proven, it is greatly suspected that if a pregnant woman is infected with the Zika virus, there is a possibility it could increase the chances of her child being born with microcephaly,” says Cindy Prins, Ph.D., MPH, CIC, CPH, a clinical assistant professor and epidemiologist at the University of Florida. “Researchers have also seen an increase in the incidence of Guillain-Barre Syndrome in several of the countries with Zika outbreaks, and they are actively investigating an association there also.”

Transmission of the virus comes most often through the bite of the Aedes aegypti mosquito, which is abundant here in Central Florida. According to

the CDC’s April 6 Zika update, there have been seven reported cases of sexual transmission of the disease in the United States, and Prins says the virus has been found in the semen, blood and saliva of infected men. The CDC suggests the use of condoms when having any form of sexual contact with someone who might have been infected or exposed to the virus.

In March, the CDC issued detailed guidelines for couples who are trying to have a baby. If a woman has been diagnosed with or has symptoms of the Zika virus, she should wait at least eight weeks after her symptoms first appear before trying to get pregnant. If the couple is trying to have a baby and the man has been diagnosed with Zika or has symptoms, he should wait at least six months from the first symptoms before having unprotected sex. For couples without symptoms of Zika but who have had possible exposure due to travel, the CDC recommends waiting at least eight weeks after that potential exposure before trying to conceive. It is believed, based on the available evidence, that a Zika virus infection in a woman who is not pregnant does not pose a risk for birth defects in future pregnancies after the virus has cleared from her blood, and, once a person has been infected with Zika, she is likely to be protected from a future Zika infection.

Prins says that in the vast majority of persons infected with the Zika virus, the disease is mild and runs its course within a week or so, and as of this date, no deaths have been directly attributed to Zika infection.

“The overwhelming majority of people will only have one or more of the following symptoms: fever, a generalized rash, conjunctivitis, joint and muscle pain and possibly headache,” she says. “Virtually all will recover quickly.”

So far, 78 cases of Zika have been diagnosed in out-of-country travelers in Florida. However, Prins says it is “highly likely” we will see local transmissions occur here in much the same way chikungunya and dengue fever have spread. Once an infected person is bitten by a mosquito, the mosquito population becomes infected and begins to locally spread the disease among humans.

Prins says that to control the spread of the Zika virus we must do two things: control the mosquito population and protect ourselves from mosquito bites.

“What makes the Aedes aegypti mosquito unique is that its eggs can survive for at least two months without contact with water,” Prins says. “The female mosquito lays them right at the waterline in indoor or outdoor water-filled containers, and if the water dries up, the egg can remain stuck there until it rains and the water covers them. They then hatch into larvae. This is why it is important not only to empty any container that might hold rainwater but to also thoroughly scrub the container to destroy any eggs that might be left.”

So far there is no cure for or vaccine against a Zika infection.

“We are still several years away from the point of distribution of a vaccine for Zika,” says Prins. “Once the proposed vaccine reaches clinical trials, it still takes two or three years to determine efficacy and both short- and long-term safety. It does help that we have a vaccine for yellow fever, which is quite similar to Zika, but it will still be a while before we have the finished product. In the meantime, the best defense against a Zika infection is to avoid mosquito bites.”

We are still several years away from the point of distribution of a vaccine for Zika. In the meantime, the best defense against a Zika infection is to avoid mosquito bites.

CINDY PRINS

Meanwhile, the CDC has warned pregnant women at any stage of pregnancy or women trying to become pregnant not to travel to any country where transmission is ongoing.

Protect yourself

• WEAR LONG CLOTHING THAT COVERS EXPOSED SKIN.

• BE AWARE THAT A. AEGYPTI MOSQUITOES BITE PRIMARILY AT DAWN AND DUSK BUT CAN BITE ANY TIME OF DAY.

• USE AN PROTECTIONENVIRONMENTAL (EPA)-REGISTEREDAGENCY INSECT REPELLENT WHEN GOING OUTDOORS.

• PATCH WINDOW SCREENS, CLOSE WINDOWSUNSCREENED AND KEEP DOORS CLOSED DURING EVENING HOURS.

Control the mosquito population

• DISPOSE OF ANY CONTAINERS THAT MIGHT COLLECT RAINWATER.

• EMPTY AND SCRUB ANY WATER-FILLED CONTAINERS.

• PUT A TIGHT LID ON WATER STORAGE CONTAINERS.

• EMPTY AND CLEAN BIRD BATHS AND ORNAMENTAL FOUNTAINS WEEKLY.

• DRAIN STANDING WATER INSIDE OR OUTSIDE YOUR HOME.

We revel in barbecues, picnics, sports and maybe long hikes in the woods. But we are not alone. Nature also re-awakens in the spring, which means bugs that bite and sting and plants that give us nasty rashes. So, if you’re planning on spending any time outdoors this spring and summer, here’s a rundown of how to happily co-exist with some of Nature’s less social bugs and plants.

Mosquitoes

They may be tiny, but mosquitoes make big headlines around the world. According to the World Health Organization, mosquito-borne diseases cause more than 1 million deaths globally each year. Of course, the latest mosquito-borne disease in the news is the Zika virus. At this writing and according to the Centers for Disease Control and Prevention, no locally transmitted, mosquito-borne Zika cases have been reported in the United States. All reported cases have occurred in travelers returning from countries with active Zika virus transmission and through sexual transmission. But, the CDC notes that these imported cases could result in the local spread of Zika in some areas of the United States. The mosquitoes that can carry the Zika virus are the Aedes aegypti and the Aedes albopictus, which can also transmit chikungunya and dengue fever. The mosquito that transmits the West Nile virus is the Culex pipiens species. All three mosquito species are found in the United States.

PREVENTION: Use an Environmental Protection Agency (EPA)-registered insect repellent that includes either DEET, picaridin, oil of lemon eucalyptus (OLE), or para-menthane-diol (PMD). Wear long sleeves and long pants when outdoors, especially at dawn and dusk. Remove any possible mosquito habitats, such as standing water from your yard and around your house.

Ticks

BITE ID: Raised red bumps that itch. According to the CDC, one in five people infected with the Zika virus will exhibit symptoms such as fever, headache, rash, joint pain and conjunctivitis (red eyes) that last several days to a week. The Zika virus has also been linked to birth defects.

TREATMENT: Take an antihistamine to relieve the itching. If you think you might have been exposed to the Zika virus, call your doctor.

Ticks like to attach themselves to humans just as much as our pets. According to the CDC, tick-borne diseases such as Lyme disease and Rocky Mountain spotted fever are on the rise. And ticks can cause serious allergic reactions and pain. When you’re out walking in the woods or through long grass, ticks like to hitch a ride on your legs. And once a tick latches on, it often moves to warm, moist spots like the armpit or groin.

PREVENTION: Use repellents with DEET on your skin and clothes; wear long pants, long-sleeved shirts and socks. After being outside, check yourself carefully for ticks.

BITE ID: Typically, a tick bite causes small red welts. If a tick carrying Lyme disease bites you, the first sign is typically a circular rash around the bite.

TREATMENT: If you find a tick on your body, use tweezers to remove it by pulling the tick straight off the skin. Thoroughly clean area with soap and warm water, and apply an antibiotic ointment. If you have a bull’s eye rash from a tick bite, seek medical attention immediately.

Most of us are happy when winter fades away and spring and summer return. The longer days and warmer temps have us running out of the house and spending more time outdoors.

Bees & Wasps

Although bees and wasps have their roles in nature as pollinators and insect predators, respectively, our encounters with them can leave us with a nasty sting. For those with bee sting allergies, a severe anaphylactic response can occur. If you fall in the latter category, always carry an EpiPen.

PREVENTION: Don’t aggravate bees or wasps. If you have wasp nests outside your house, use an EPA-registered pesticide to remove them or call a professional pesticide company.

STING ID: Redness, swelling and pain around the sting site

TREATMENT: Remove the stinger with a tweezer, use soap and warm water to clean the area, apply ice and take an over-the-counter antihistamine if necessary.

Puss Caterpillar

Don’t mistake this little creature for a cuddly miniature Star Trek tribble. Measuring about 1-inch long with long hairs that camouflage venomous tiny spines, the puss caterpillar is the most toxic caterpillar in the United States. They can be golden brown and light or dark gray. It feeds in oak, elm and sycamore trees as well as holly bushes and is known to fall out of trees onto people. When a puss caterpillar comes in contact with your skin, it releases those venomous spines into your skin. This can cause nausea, vomiting, fever, muscle cramps and even symptoms of shock.

PREVENTION: If you see a puss caterpillar, don’t touch it.

STING ID: Itchy red rash with immediate intense burning pain.

Fire Ants

TREATMENT: Use tape to remove spines from site and call a doctor. You can also apply an ice pack and take an OTC pain reliever and antihistamine.

Like with bees and wasps, you don’t want to start a battle with fire ants by disturbing their mounds. When provoked, these little creatures are very aggressive and will bite multiple times. Fire ants don’t transmit any diseases, but they can cause burning, itching painful lesions. And some people, especially young children, can have a severe toxic or allergic reaction that could require medical attention.

PREVENTION: Spray your yard with an EPA-registered pesticide or hire a professional pesticide company.

TREATMENT: Keep area clean with warm soapy water, and do not break the blisters. You can use over-

The Don’t Touch Plants

The three most common poisonous plants in the United States are poison ivy, poison oak and poison sumac. All three cause a rash produced by urushiol, a clear liquid compound released by the plant when touched. According to the CDC, 80 to 90 percent of the human population is allergic to urushiol. Individuals have different tolerances, and the amount of contact time necessary for an allergic reaction can also vary per individuals.

Poison ivy

The most common poisonous plant found throughout the United States, poison ivy has a woody stem (no thorns) with clusters of three leaves consisting of two opposing leaflets and one larger terminal leaf. Each group of three leaflets grows on its own stem, which connects to the main vine. Yellow-green flowers, which appear from May through July, are in clusters near round, waxy white berries.

Poison oak

A low-growing, up to 3-feet-tall shrub with compound leaves containing three leaflets, poison oak has two types. The Pacific Poison Oak is found on the western U.S. coast, while the Atlantic Poison Oak is found predominately in the southeastern states. Both types have leaflets that are lobed with rounded edges, giving the plant the appearance of a white oak tree leaf. Leaves are brighter on the top side while slightly hairy underneath. Yellow-green flowers, which blossom May through June, are found in clusters near the hard waxy berries that turn white in the fall. Poison oak tends to climb on the trunk of oak trees.

CDC/ Dr. Darsie

Black Widow Spider

According to the CDC, the venomous black widow spider is found throughout the United States and is easily identified by its distinctive orange, red or yellow hourglass shape on its body. And only the female bites humans. Their favorite hiding places include tree stumps and wood piles. According to the National Institutes of Health, a black widow bite can cause a spike in blood pressure, seizures, muscle cramps, nausea and vomiting.

PREVENTION: Use caution when stirring up wood piles.

BITE ID: Two fang marks indicate a black widow spider bite.

TREATMENT: If you’ve been bitten by a black widow spider, seek immediate medical attention.

Brown Recluse Spider

Also called violin spiders for their dark violin-shaped markings, brown recluse spiders also have six eyes instead of the eight that spiders typically have. According to the CDC, brown recluse spiders prefer sheltered areas such as underneath logs and structures. But they can also be found in piles of leaves or rocks. In rare cases, their venom can be deadly.

PREVENTION: Use caution when disturbing their known habitats.

BITE ID: Bite may feel like a mild sting or can be painless. The bite area reddens, turns white and develops a painful red “bull’s eye” blister. Symptoms such as severe pain, itching, nausea, vomiting, fever and muscle pain can develop four hours after the bite.

TREATMENT: Seek immediate medical treatment.

Poison sumac

A short tree that grows up to 25 feet, poison sumac is found in the eastern United States, particularly around swamps and marshes. The compound leaves contain usually between seven and 13 leaflets, which are 2 to 4 inches long with a smooth edge and pointed tip. The flower and fruit from the poison sumac are very similar to those of the poison ivy and poison oak.

SYMPTOMS: Red rash and inflammation, spreading blisters and scabs four to 24 hours after contact with plant. Worst symptoms are usually seen four to seven days after contact and may last one to three weeks. You cannot spread the rash by scratching it. But if you get the urushiol on your fingers, you can spread it that way and can cause temporary blindness if urushiol gets into your eyes. If you suspect you’ve come in contact with a poisonous plant, wash your hands immediately.

TREATMENT: Wash affected area thoroughly with soap and warm water as soon as possible, especially within 30 minutes after contact. Also wash your clothes and shoes. Apply cool compresses, calamine lotion or hydrocortisone cream. Take an over-thecounter antihistamine to relieve itching. In a severe case, your health care provider may prescribe a corticosteroid like prednisone.

Stinging Nettle

This plant, found in woods, fields and even yards, has thin stems with triangular or heartshaped, scalloped leaves. It gets its name from the hypodermic-needle-like stinging hairs filled with irritant compounds on the stem and leaves. When the tip of the stinging hairs is broken, the irritants are injected into the skin.

SYMPTOMS: The immediate reaction is reddening of the skin and intense itching. More sensitive individuals may experience swelling and burning. The rash looks similar to hives with raised areas of whitish blisters.

TREATMENT: Wash affected area gently with soap and water. Apply cool compresses, aloe vera gel or a baking soda paste to affected area. Take over-thecounter antihistamine.

The Gift Of Home

Behind every adoptive family is a special story. The Schultzes’ story is uniquely their own, yet it demonstrates the powerful way that adoption can change children’s lives for the better.

Charmaine and Nick Schultz of Homosassa met in 2007 and married in 2008, the second marriage for both. Their household included one son, Nicholas, from Nick’s prior marriage. Charmaine had previously conceived twins, but lost them in her second trimester. This experience greatly affected her, and after marrying Nick she decided she wanted to expand their new family. But when surgical complications prevented the Citrus County couple from having biological children, they began to consider adoption.

In 2012, the Schultzes were contacted by a friend in Arizona. The friend had adopted four children from a group of siblings but did not have room in the home for the fifth child, a baby who had tested positive for drugs received while in the womb. They became licensed foster parents to assist in receiving the child from out of state and then adopted baby Stewart 11 months later.

After adjusting to their new life as adoptive parents, Charmaine and Nick began fostering again in March 2014. They welcomed 14-month-old Charlie, who needed a home after his father’s arrest for violating probation, and adopted him the following year. The family also grew when they became guardians of 2-year-old Emily in September 2014.

The Schultzes were clearly passionate about providing a loving home for young foster and adoptive children, but they had no experience with teenagers and no interest in taking them. This all changed with Andrew.

Andrew arrived in February 2015, after Kids Central contacted Charmaine about its Just Take One program, which places teens with local families instead of group homes. Andrew had struggled with anger issues and poor grades, but he made a miraculous turnaround from his first day with the family. He was so happy when the Schultzes adopted him that he announced it in every one of his classes at school.

The couple is also fostering two babies, bringing the number of children in their home to seven. They say their household is chaotic but full of love.

Charmaine, a hairdresser, and Nick, a diesel mechanic, are everyday people doing remarkable things. The Schultzes are active in the Citrus County Foster Adoptive Association, and Charmaine even volunteers with Kids Central to share her experience with potential foster and adoptive parents. She is glad that she and Nick have the opportunity to positively affect the lives of children. You, too, can make a difference for life by showing a local child the way home. If you feel called to be an everyday hero like Charmaine and Nick, please call Paula Mealy of Kids Central, Inc. at (352) 387-3487 or visit KidsCentralFosterParents.org for more information.

Kids Central is the nonprofit lead agency charged with caring for abused, neglected and abandoned children in Citrus, Hernando, Lake, Marion and Sumter Counties.

How one local adoptive family is making a di erence for life.

SMALL T WNSplendor

WITH COOL WEATHER BEHIND US, BUT SUMMER’S SWELTERING DAYS NOT QUITE HERE, NOW’S THE PERFECT TIME TO MAKE THE MOST OF WHAT OUR AREA HAS TO OFFER. YOU DON’T HAVE TO GO FAR TO ENJOY A RELAXING DAY TRIP OR MINI VACATION. WE’VE SCOUTED OUT SOME OF THE VERY BEST THINGS TO DO IN FOUR CITRUS COUNTY TOWNS. GET YOUR CALENDAR AND MAKE PLANS FOR A FUN ADVENTURE OR TWO. WHETHER YOU’RE CRAVING SOME GIRLSONLY TIME, A GETAWAY WITH YOUR SWEETHEART OR A FAMILY OUTING, WE’VE GOT YOU COVERED.

BY Cynthia McFarland

4

WHILE KINGS BAY IS KNOWN AS THE LOCATION FOR THE WORLD’S LARGEST WINTER POPULATION OF MANATEES, THE TOWN OF CRYSTAL RIVER WEARS MORE THAN ONE HAT. WHETHER YOU DECIDE TO GET IN THE WATER OR STAY HIGH AND DRY, YOU’LL HAVE A GREAT TIME IN THIS NATURE COAST DESTINATION. CHOOSE FROM OUTDOOR OR TOWN ACTIVITIES FOR YOUR VISIT.

Crystal River

Although manatee season is “officially” over, that doesn’t mean you don’t still have a chance of seeing these delightful creatures. Skip the boat tour and rent a single or double kayak (or even a paddle board!) at Hunter Springs Kayak. With no noisy engine, you’ll glide peacefully over the water and find yourself closer to nature than you’ve probably been in a while. The helpful staff will get you safely launched and on your way. (Be sure to bring a waterproof pouch

for your keys, phone and the map they provide.) Allow yourself two to three hours for an outing. If you want a dose of nature and history but don’t feel like paddling, visit Crystal River Archaeological State Park. Designated a National Historic Landmark, this Native American site, which is located on a large coastal marsh, covers 61 acres and dates back to the pre-Columbian era. Settled approximately 2,500 years ago, it’s one of the longest

CRYSTAL RIVER ARCHAEOLOGICAL STATE PARK COVERS 61 ACRES AND DATES BACK TO THE PRE-COLUMBIAN ERA

Photos Courtesy of Visit Citrus

continuously occupied sites in the state.

Archaeological evidence reveals the influence of at least three cultural periods. You’ll see burial mounds, temple/platform mounds, a plaza area and midden. Allow an hour or two. The park itself is open every day from 8am until sundown, but the museum is closed Tuesday and Wednesday.

Afterward, satisfy your craving for lunch or dinner at Charlie’s Fish House on Highway 19, a favorite of both locals and tourists. Sit indoors or at an outside table on

the deck while you enjoy super fresh seafood. If you can’t make up your mind, try the combination plate. They even have a seafood market if you want to take home something from Florida waters to cook later.

If you’d like to have a girls’ outing, make your way to West Citrus Avenue for a bit of shopping. Must-see stops include Dayz Gone By, with its wonderfully enticing assortment of antiques, estate sales, vintage and repurposed items, and The Heritage House, a graciously kept two-story house filled with gifts and more. Whether you’re seriously shopping or just browsing, you’ll appreciate both places.

After you’ve had enough “retail therapy,” relax and enjoy lunch with plenty of Southern hospitality at nearby Tea House 650. In addition to many varieties of tea, the menu features scones, paninis, sandwiches and flat breads. You can also buy your favorite teas in their shop to take home. Round out your day with a stop at Copp Winery & Brewery for a glass of their fine handcrafted wine or a growler of craft beer on tap. Looking for a gift? They also sell custom wine baskets and wooden wine totes as well as personalized custom wine labels for special events.

MAKE PLANS:

HUNTER SPRINGS KAYAK hunterspringskayak.com, (352) 212-5518

CRYSTAL RIVER ARCHAEOLOGICAL STATE PARK floridastateparks.org/park/Crystal-RiverArchaeological, (352) 795-3817

CHARLIE’S FISH HOUSE charliesfishhouse.com, (352) 795-3949

DAYZ GONE BY dayzgoneby.com, (352) 228-4931

THE HERITAGE HOUSE theheritagehouse.biz, (352) 564-1400

TEA HOUSE 650 teahouse650.com, (352) 564-1500

COPP WINERY & BREWERY coppwinery.com, (352) 564-9463

Floral City

YOU DON’T HAVE TO CLAIM OLYMPICLEVEL FITNESS TO ENJOY BIKING ON THE WITHLACOOCHEE STATE TRAIL (WST). THE TERRAIN IS MOSTLY FLAT, SO IT ISN’T OVERLY STRENUOUS. The longest paved rail trail in the state, the WST is 46 miles long and runs from Citrus Springs in the north to Trilby on the southern end. Floral City finds itself basically in the middle, allowing you to easily cycle in either direction. Walkers and hikers also frequent the WST, so if cycling isn’t your thing, you can still enjoy this scenic trail. Don’t have your own bike or a way to transport it? No problem. Head

Photos Courtesy of Visit Citrus

to Hampton’s Edge Trailside Bicycles, located on Orange Avenue (State Road 48) between State Road 41 and the WST, where the friendly staff will happily answer your questions about the trail and rent you a bike. You might want to test ride and rent a “bent,” one of the wildly popular recumbent bikes that promise a truly comfortable ride. Just be sure to reserve your rental ahead of time and

remember that the shop is closed on Sundays and Tuesdays.

The Shamrock Inn is the place for “refueling,” whether you head out of town to ride first or stop in before hitting the trail. Located adjacent to the WST, the Shamrock Inn is popular with both locals and visitors. Open for breakfast, lunch and dinner seven days a week, this small town pub and grill offers standard pub fare, with their burgers, wings and sandwiches earning rave reviews.

You’ll want to take a short break from pedaling and walk through the Florida Artists Gallery on Orange Avenue, just a block from the WST. The historic Florida Cracker house features a great collection of works in various media by area artists.

If you happen to be visiting on a Friday or Saturday, stop in at the Floral City Heritage Museum and Country Store, also on Orange Avenue. Soak in a little history about the area as you tour the museum, which is located in the former downtown fire station. Be sure to browse the country store where you’ll find plenty of interesting merchandise not available at the area Wal-Mart, including books, reproduction maps and classic kids’ toys directly related to Floral City and Citrus County. There are also items made by local artists.

MAKE PLANS:

WITHLACOOCHEE STATE TRAIL dep.state.fl.us/gwt/guide/regions/crossflorida/trails/with_state. htm, (352) 726-2251

To print a bike map, visit: railstotrailsonline.com/images/bikemap.pdf

4

FLORIDA ARTISTS GALLERY

flartistsgallery.com, (352) 344-9300

SHAMROCK INN

shamrockinn-floralcity.com, (352) 726-6414

FLORAL CITY HERITAGE MUSEUM AND COUNTRY STORE

floralcityhc.org/museum.html, (352) 860-0101

VISIT:

HAMPTON’S EDGE TRAILSIDE BICYCLES RENT A “BENT,” ONE OF THE WILDLY POPULAR RECUMBENT BIKES THAT PROMISE A TRULY COMFORTABLE RIDE

WITH A NAME ROOTED IN SEMINOLE AND CREEK HERITAGE, HOMOSASSA MEANS SOMETHING ALONG THE LINES OF “PLACE WHERE WILD PEPPER GROWS.”

Homosassa

VISIT:

professional fishing guides and charter services if you want to spend a few hours on the water.

If fishing’s not your thing, but you still want to explore by boat, you can rent one or, better yet, schedule an airboat or pontoon boat tour on the Homosassa River. River Safaris & Gulf Charters is owned by a fifth generation Florida native who enjoys getting people close to “real” Florida. (Don’t miss their alligator exhibit.)

business in Florida’s past and is happy to share his knowledge.

You can’t come to the coast without indulging in some fresh seafood. Head to Seagrass Waterfront Restaurant & Tiki Bar for lunch or dinner where you’ll enjoy plenty of tasty options from this picturesque spot right on the Homosassa River.

MAKE PLANS:

Act like a tourist and visit the Ellie Schiller Homosassa Springs Wildlife State Park on Highway 19. There’s a reason this state park is so popular. West Indian manatees frequent the springs year-round and are easily viewed from the park’s underwater observatory. There’s also a boat tour, which offers a great chance to spot native wildlife, such as manatees, deer, black bears, bobcats, American alligators and river otters. Stretch your legs on the easy 1.10-mile hiking trail that meanders through the park. If you’re into birding, don’t miss the Pepper Creek Birding Trail near the visitor’s center, one of 20 birding trails in the county that is part of the Great Florida Birding Trail. Plan on three to four hours to fully enjoy the park.

Homosassa is home to virtually all of Florida’s major fly fishing records for tarpon and remains one of the state’s most popular fishing spots. Want to try your hand? There are numerous

Before or after your boat ride, grab lunch at the Coyote Cafe on-site. Then, check out neighboring Pepper Creek Pottery and the Glass Garage to find a little something made by local artisans and craftsmen to remind you of your day in Homosassa.

Because you’re so close, stop in at the Yulee Sugar Mill Ruins Historic State Park on State Road 490 for a glimpse of Citrus County history. Wealthy land owner, politician and developer David Levy Yulee built a 5,100-acre sugar plantation and sugar mill along the Homosassa River in 1846. The plantation is long gone, but the 40-foot limestone masonry chimney, iron gears and cane press remain. It only takes a few minutes to walk through the ruins, but it’s a great spot for photos and a picnic.

Speaking of history, right next door to the Yulee Sugar Mill Ruins you’ll find nostalgia, antique printing presses and tasty Cuban sandwiches at the Olde Mill House Gallery and Printing Museum. Owner Jim Anderson is a wealth of information about the printing

ELLIE SCHILLER HOMOSASSA

SPRINGS WILDLIFE STATE PARK

floridastateparks.org/park/HomosassaSpringswildlifepark, (352) 628-5343

YULEE SUGAR MILL RUINS

floridastateparks.org/park/yulee-sugarmill, (352) 795-3817 homosassaguidesassociation.com

(Click on “Member Captains”)

RIVER SAFARIS riversafaris.com, (352) 628-5222 or (800) 758-FISH

OLDE MILL HOUSE GALLERY AND PRINTING MUSEUM (352) 628-1081

SEAGRASS WATERFRONT RESTAURANT & TIKI BAR seagrassresort.com/restaurant, (352) 503-2007

PEPPER CREEK POTTERY facebook.com/peppercreekpots, (352) 293-7756

THE GLASS GARAGE theglassgarage.net, (352) 212-3617 or (352) 228-3875

YULEE SUGAR MILL RUINS HISTORIC STATE PARK DAVID LEVY YULEE BUILT A SUGAR MILL ALONG THE HOMOSASSA RIVER IN 1846

WITH THAT IN MIND, A NATURE-THEMED OUTING IS THE BEST WAY TO ENJOY THIS GULF COAST TOWN.

Photos Courtesy of Visit Citrus

Inverness

DOWNTOWN INVERNESS

HOME TO AN INTRIGUING VARIETY OF BOUTIQUES, EATERIES AND PUBS, ANTIQUE SHOPS AND RETAIL VENUES VISIT:

If you opt for a day visit, head to historic downtown and start at the Old Courthouse Heritage Museum. The courtroom scene of the Elvis Presley movie Follow That Dream was filmed here in 1961.

Admission to the museum, which is open weekdays, is free (but you can make a donation), and you’ll learn about the area’s history from pioneer days to the present, plus find great gifts in the Museum Store. Allow about an hour for the museum and shop.

Downtown Inverness is home to an intriguing variety of boutiques, eateries and pubs, antique shops and retail venues, so browse and shop to your heart’s content. Take a break for lunch and head to The Ice Cream Dr., a cleverly named, old-fashioned ice cream shop in Old Towne Inverness. Enjoy delicious BBQ, and polish it off with one (or more!) scoops of their 50 flavors of Hershey’s ice cream. Don’t leave town without stopping at one of the local parks or walking along the shores of scenic Lake Henderson; the kids can burn off some energy and you

can feel less guilty about your double scoop of ice cream.

plans. Located in downtown Inverness on Courthouse Square, the theatre is home to a great variety of entertainment, from concerts and plays to movies and stand-up comedy. Purchase your tickets online, and coordinate dinner reservations at nearby McLeod House Bistro, just a short walk from the square. Since opening in early 2010, the McLeod House Bistro has earned a reputation as one of Citrus County’s fine dining highlights, thanks to the talents of their classically European-trained, award-winning chef and the charming setting in a century-old house. Whether you come for lunch or dinner, be sure to save room for one of their tempting desserts, always made inhouse. If you’re there on a Friday or Saturday evening, you’ll enjoy live music.

4 4

Don’t leave without snapping a photo in front of the historic red caboose near downtown.

Come on the third Friday of the month and you can take in “Friday Night Thunder.” Held from 5 to 8pm, this monthly gathering features a classic car show and live entertainment.

If you’re thinking of visiting Inverness for an evening, you’ll want to check into what’s happening at the Valerie Theatre

making

MAKE PLANS:

OLD COURTHOUSE

HERITAGE MUSEUM cccourthouse.org/courthousemuseum.php

citruscountyhistoricalsociety.org, (352) 341-6429

THE ICE CREAM DR. (352) 341-4237

VALERIE THEATRE

valerietheatre.org, (352) 341-7850

MCLEOD HOUSE BISTRO mcleodhousebistro.com, (352) 726-7700

when

ORIGINALLY KNOWN AS “TOMPKINSVILLE,” THIS QUAINT CITY WAS SETTLED IN 1868 AND LATER RENAMED AFTER THE FAMED TOWN IN SCOTLAND. INVERNESS IS ACTUALLY THE LARGEST MUNICIPALITY IN CITRUS COUNTY AND A WELCOMING DESTINATION FOR EITHER A DAY OR EVENING VISIT.

FACE-OFFFURNITURE

Upcycled, Repurposed & Redone

BOOKSHELF REFRESH

Give the ol’ bookshelf a fresh start by turning it into a hidden storage compartment, sandbox, garden or bar.

For extra storage space, freshen up the piece with a new coat of paint and add casters to the back of the shelf. Lay the shelf down on its back so it rests on the casters, attach drawer pulls to the front side and roll it under your bed. Leave the shelves in so that you can organize items in different sections.

Or, you can make a sandbox for the kids. Paint the bookcase in bright colors, seal it with waterproof sealer and lay it face up on the back porch or under an awning or overhang. Take out a shelf or two in the middle so there’s a large section to fill with sand. Store shovels, tools and toys in the sections on both sides, and it’s ready to use. Got a green thumb? Do all the same steps, switching the sand for soil and seeds to make your own garden plot.

Maybe you’re a wine connoisseur who would enjoy a beautiful bar. Take one shelf out, and replace it with a wine glass rack. Then, make the inside pop with patterned wallpaper or a different color paint on the back wall. Add a wine cooler, decor and wine bottles to complete the ensemble.

TRANSFORM CHAIRS

Depending on the type of backs your chairs have, you could turn them into towel racks or photo frames. Gail Wilson of myrepurposedlife.com shows you how to turn chair backs that have slats into towel racks:

Ready to turn those old, unwanted items into fresh, useful pieces? These projects are as inspiring as they are doable and might be just what you need to jumpstart your repurposing projects.

Photos by diyfunideas.com

Photos by myrepurposedlife.com

1. Cut off the back of the chair (with a miter or jigsaw cutters) so it’s even with the last slat of the chair back.

2. Turn it upside down so the cut sides are facing up and the chair back is curved out toward you.

3. Cut a piece of 1x3-inch wood to the size you’d like for a shelf, and use Gorilla Glue to attach it to the top of the chair back.

4. Pre-drill holes, and drill two screws through the shelf into the chair back.

5. Cut two 45-degree triangles out of the 1x3-inch wood to support each side of the shelf.

6. Drill screws through the chair back and the top of the shelf into each triangle support wedge.

7. Paint the whole thing, and hang it up on the wall. This rustic twist on a towel rack works double time, giving towels or kitchen tools the perfect spot to hang and adding to the room’s overall decor.

DRESSER DO-OVER

Completely revamp an old dresser and its drawers with two different projects.

First, let’s repurpose the drawers. Take them out, (remove the knobs if desired) paint the drawers and attach a contrasting pattern of wallpaper to the bottom of the drawers. Then stack them vertically on their sides against a wall (or screw them into the wall) to create your own set of eclectic bookshelves.

Now for the dresser. Paint or refinish it to match the style of your home. Place baskets or bins where a few of the drawers used to be and use them to store toys, towels or other items. Leave the rest of the drawer slots empty for open storage or display areas. Think: laundry station, linen closet replacement or playroom storage.

You could also turn the dresser into an entertainment center. You’ll just need to drill a hole or two in the back of the piece to feed cords through. The best part? You’ll finally have enough room for your gaming systems, DVR and Internet router, cords included.

If your old chairs have backs in the shape of a frame with basket weave or something other than wood slats in the middle, you can turn them into photo frames. Here’s how Brooke Ulrich from allthingsthrifty.com did it:

1. Cut the chair backs off, and remove the basket weave with a razor blade knife. Sand away any remaining bits of weave from the inside edges of the frame.

2. Paint the frames, print your photos and tape them to the back of the frames.

3. You’re all set; go make a pretty gallery wall.

ARMOIRE OVERHAUL

Not sure what to do with an old armoire? Don’t worry, we’ve got a few ideas to help you upcycle this monster.

First, update it with paint, wood stain or a distressing agent, if needed. Then, turn it into a master storage unit for your biggest storage need or hobby. It could be a gardening, laundry, sewing or craft station. Add a computer and a chair to make it a desk. Or, if you need more room for nonperishables, turn the armoire into a pantry. Expecting? Add a changing pad, storage baskets, diapers and wipes for a complete baby changing station. The cabinet doors are a big plus— whatever you turn your armoire into, you can easily shut those doors to keep everything out of sight. Hiding a mess doesn’t get much easier than that.

Photos by myrepurposedlife.com

Photos by attheparks.blogspot.com

Photos by allthingsthrifty..com

Photos by allthingsthrifty..com

Refinishing

STRIP WOOD FURNITURE

This tutorial by bloggers Beth and Nick Sywassink from realitydaydream.com will help you learn how to strip off old paint or stained finishes from wood furniture.

STEP 1: You’ll need a tough scraper, wire brush, stripper and either a sander or sandpaper at 120 and 220 grit. Beth and Nick recommend using Zinsser PowerStrip to make stripping your furniture that much easier.

STEP 2: Wear goggles or safety glasses and a pair of gloves. Spread the stripper onto your furniture with a paint brush. Start in sections, and the paint/finish will begin to bubble up.

STEP 3: Wait two to three minutes, and then scrape away the paint/finish. Keep a bucket handy to discard the scrapings.

STEP 4: Once you’ve scraped the whole piece, spread on more stripper. This time, use your wire brush to scrub away any leftovers.

STEP 5: Scrape it all one more time with the scraper. If there are details on the piece, use Zinsser Detail Stripper on those areas. Let it sit and soak into the hard-to-reach areas, and then use the wire brush to scrub away what you can. A flat head screwdriver may help you take on super tiny details.

STEP 6: Wipe up excess scrapings with a rag, and sand your furniture down starting with sandpaper that’s 120 grit. Work your way up to paper that’s 220 grit.

STEP 7: You’re ready to add a new stain or a fresh coat of paint.

SCUFFS & SCRAPES

Use these handy tricks to disguise dings and scratches in your wood furniture.

AGE & DISTRESS

Whether you’re a Fixer Upper fan and Joanna Gaines is your hero or just love the shabby chic and distressed look that’s so popular right now, we’ve brought in Angela Lerew from unexpectedelegance.com to share seven ways to add age and character to your furniture.

1. REMOVE BITS OF PAINT: If you have a piece that’s been painted over multiple times, you have lots of layers to work with. Cover the piece with paint stripper, wait a few minutes and then start scraping off small bits of paint. Scrape off paint until you get the look you want.

2. BRUSH IT: Work a drybristle brush with just a bit of white paint (or another color) lightly over a newly painted piece of furniture to add age and character.

3. SAND IT: Aim for edges, handles and corners to give the piece a worn look.

4. VASELINE: Paint won’t stick to Vaseline, so spread Vaseline where you want your furniture to look worn. Then, paint over the entire piece, and lightly sand over the areas covered in Vaseline

to carefully wipe it away. You could also use sandpaper along the edges or corners to gently give your piece an aged look.

5. ANTIQUE WAX OR GLAZE: Add wax or glaze over paint to distress specific areas. Wipe most of it off to leave only a bit of the color behind. Just make sure to work quickly!

6. CHALK PAINT: There’s no need to prime or sand before brushing on chalk paint. It leaves a matte finish, and the more you use the better it looks. Just be sure to seal it with a coat of wax.

7. MILK PAINT: It comes in powder form, so you just need to add water to turn it into paint. Use it to give any piece an authentic or old vibe. It may take a little getting used to, but missmustardseed.com has everything you need to get started.

Color in blemishes with Sharpie’s wood touch-up markers. Start with a light marker and build up to a darker one to get the right hue.

Rubbing a shelled walnut over scratches will darken them and make them disappear.

1 2 3

Nut allergy? Buff out scrapes with used coffee grounds on a cotton swab.

Techniques Not sure how to strip and refinish your furniture? We lay it all out for you with the help of a few crafty bloggers.

Photos by realitydaydream.com

Photos by unexpectedelegance.com and sincerelysarad.com

THE POWER of

BY JIM GIBSON

Being a woman isn’t easy. Not only do you maintain a home and provide the majority of guidance and care in raising your family, most women today also have a career and are major bread-winners when it comes to providing for household needs. For most women, it just doesn’t seem like there are enough hours in the day. So, when you do find a few golden minutes for yourself, make them count. Here are a few great ways to make the most out of your precious “me” time…

WAYS TO RELAX

•A Hot Bath

Nothing relieves stress at the end of a long day like a nice long soak in a hot bath. Add in a touch of lavender and lemon, a glass of your favorite wine and a few candles. Feeling achy? Throw in some Epsom salt as well.

••Meditation

It has been shown that mindfulness meditation not only has positive effects on a woman’s attitude toward life in general but also on her physical health. Take time to tune in and calm down. Ommm…

•••A Brisk Walk

Exercise releases endorphins that can help relieve pain and promote a feeling of well-being. Let a brisk walk in the fresh air become a key part of your workout routine. Even a quick walk around the block after dinner will do!

••••Music

Find a comfy chaise or maybe a low-slung hammock, put on the headphones and turn on your favorite music. Music has been found to elevate mood and enhance feelings of well-being. And who elevates mood better than Tim McGraw, Justin Timberlake, Adam Levine, Enrique Iglesias… and the list goes on and on.

•••••Friends

Women are social creatures. Make it a habit to get together with friends on a regular basis. Research shows that a good social network can be as important to emotional health as a good diet is to physical health. Got friends?

MARRIAGE BOOSTERS

•Write A Note

A handmade card or quick note says, “I love you!”

For no special reason, make him a unique and special card. Be sure to mention some of the great times you’ve shared and the ones you look forward to sharing in the future.

••Talk Time

Take some time each day to turn off the television, computer, smartphone and tablet, and just sit and talk. Spend the first few minutes discussing your work days (yes, “work-talk” is important), and then set the jobs aside and enjoy a nice conversation about life, love and family.

•••Try Something New

Face it, anyone’s marriage can become humdrum, and many couples get stuck in the same old daily routines. Take a weekend and try something totally new—something you’ve never done before—surfing, parasailing, skydiving, snorkeling or maybe a spur-ofthe-moment road trip to nowhere in particular. Leave your “safe zone” behind, and embark on a wonderful adventure together.

••••Why I Love You

Take turns writing down the things you love most about one another. This can bring back wonderful memories of when—and why—you first fell in love.

•••••Plan

Nothing strengthens a marriage more than shared dreams. Take some time to share your dreams and plan together for all those delightful years that lie ahead.

MOVIES YOU HAVE TO SEE

•Love And Friendship

Director Whit Stillman’s (Metropolitan, Barcelona) interpretation of the Jane Austen novella Lady Susan produces a wickedly delightful tale of romance spiced with just a tinge of deception… and Kate Beckinsale at her best makes even eighteenthcentury England look fun.

Passengers

A-list stars Chris Pratt and Jennifer Lawrence are stranded together on a spaceship bound for a

distant galaxy. Pratt and Lawrence provide great scenery, a bit of cosmic romance and plenty of excitement.

•••The Huntsman: Winter’s War

A woman’s war movie? Chris Hemsworth… Need I say more?

••••Equity

Women have been balancing the family checkbook for the last hundred years, but now they finally get to take their rightful place at the top in the male-dominated Wall Street world of investment banking.

•••••Suffragette

Unfortunately, this British film saw only a limited release in the United States. This is a historical drama that every woman (and especially every young girl) should see. Suffragette grittily depicts the courageous lives led by women pioneers who fought groundbreaking battles for women’s rights worldwide.

FOODS TO HELP YOU GET & STAY HEALTHY

•Kefir

Nope, kefir isn’t the same as yogurt— it’s even better. This healthy food contains more than 20 different types of friendly bacteria that will make your gut as happy as your taste buds.

••Beans

Science meets the playground— research has finally proven that beans do indeed promote good cardiovascular health. Seems healthy isn’t always sexy.

•••Onions

Did we already say that healthy isn’t always sexy? Well, onion-breath is well worth the sacrifice; this potent

WAYS TO BE A BETTER MOM

•Hear

little vegetable is an antibacterial, antiinflammatory and natural blood thinner. Healthy wins again.

••••Watercress

Don’t you wish you could read one health article for women that didn’t mention menopausal bloating? Well, you’re simply out of luck… unless you add watercress to your diet. It works!

•••••Chocolate

Enough with the vegetables already! Let’s get to the good stuff… Research has shown that chocolate helps lower cholesterol, thereby improving cardiovascular health. Dig in! In moderation.

No matter what your child’s age, learn to search for hidden messages in their words. Many times, what a child lacks in eloquence, he or she makes up for in simple honesty. Seek out the truth, and learn to hear instead of just listen.

••Talk

Initiate conversations with your children on topics that are important to today’s younger generation. For instance, if your child is being bullied or knows another child who is being bullied, an impromptu conversation while watching television or riding to the grocery store could lead to a discovery that might change a life.

•••See

Mom’s need X-ray vision. Look beyond the surface and carefully interpret the actions of your children. Sudden changes in attitude or bouts of unusual behavior could be an indicator that something is wrong at school or in your child’s private life. A mother’s love has keen eyes.

••••Know

Know your children. By carefully watching their body language and facial expressions when they are young, you have a distinct advantage as they age, allowing you, many times, to easily discern when they are being honest or if they are suffering emotionally.

•••••Parent

Some parents try to be a “friend” to their children, but parenting must always come first. As an adult, you are your child’s role model, and you are the one making and enforcing the rules. Parent-love makes tough, fair decisions that cannot be hindered by the emotional need to be your child’s friend.

•Retinoids

BEAUTY TIPS

••••Cold Feet

IMPORTANT HEALTH SCREENINGS

•Heart Disease

As part of your annual physical exam, include blood tests for high cholesterol and triglyceride levels that could indicate a buildup of plaque in your coronary arteries. Also, have your blood pressure checked a minimum of once per year, because untreated hypertension also contributes to coronary artery disease.

••Diabetes

High blood pressure could also signal a rise in blood sugar levels. If your blood pressure is 135/80 or higher, ask your doctor for a blood glucose screening test. Also check for diabetes if you have increased thirst, frequent urination, unexplained fatigue or blurred vision.

•••Bone Health

Women of any age are more prone to osteoporosis than men and should ask their health care provider when it is time to have their first bone density test. Menopausal and post-menopausal women should be tested every two years.

••••Cancer

Women should be checked on a regular basis for breast, uterine, ovarian, colorectal and skin cancer. Ask your physician how often testing should be performed based on your family medical history and your individual lifestyle.

•••••Sexually Transmitted Diseases

Sexually active women of any age should be tested yearly for chlamydia, gonorrhea, syphilis, hepatitis, genital herpes, human papillomavirus (HPV) and HIV. Testing is especially important for women with multiple sex partners.

You can read about retinoids all day, but if you don’t try them you’ll never know just how fantastic they can make your skin look. Over-thecounter products are fine, but prescription-strength creams offer major help for acne, wrinkles and skin diseases, such as psoriasis.

••Prime

Makeup primer not only fills in small wrinkles to provide a smooth base for your foundation, it also helps soak up natural oils that soak through makeup alone… and what could possibly be worse than being “shiny?”

••• Learn to love what nature gave you. Instead of constantly battling whatever type of hair you might have, give in and go with the flow. Curly, straight or anywhere in between, find the products and cuts that enhance your hair’s natural beauty.

If you waited until the last second to do your toenails, don’t fret about drying time. Just quickly submerse your toes in a small bowl of ice water. Instantly dried nails every time.

•••••Moisturize

Women working indoors in Florida need to make sure they use enough moisturizer on their skin. Air-conditioning systems take the moisture out of office air and dry skin quickly. Also avoid toohot showers, which also dry out your skin.

Help At The Push Of A Button

Medical

In the event of an emergency, do you have someone right there to help you? What if you’re alone and unable to make it to the phone? Today’s seniors are more active than ever—golfing, fishing, taking care of grandkids. You name it, they’re doing it. But at the same time, it’s never too early to start thinking proactively about your future health needs.

With Medical Guardian, help is literally available at the push of a button. Solely a medical alarm company, they are putting to rest the “I’ve fallen and I can’t get up” stigma associated with medical alert companies.

“We cater to those who are proactive about their health,” says Marketing Director Matt Guerrieri. “Our clients may not have an immediate need, but maybe they are beginning to notice subtle changes in their health or how easily they get around.”

Although the typical client is a woman in her mid-70s, Medical Guardian takes care of people of all ages, from children to the very elderly.

“We have people in their 50s who have suffered a heart attack, and some parents use it as an added security measure for their young children,” he says.

When help is needed, simply push the button to contact one of two nationwide monitoring sites. The call is answered within seconds and all operators are highly trained to quickly and efficiently handle your situation, whether you’re in need of the police or an ambulance, or if you just need your son or daughter to come by and check on you.

Medical Guardian uses state-of-the-art technology, including Wi-Fi, GPS and Bluetooth. There are a variety of device options available, several of which allow you to take the system with you wherever you may go. Monitoring services range from $29.95 to $49.95 per month. That’s less than $1 a day. Think of how much you spend on a cup of coffee!

“Thank god I have never had to use my Medical Guardian alert system, but I would not trade it for anything in the world. I frequently travel to my vacation home, and I can take my system everywhere. I feel safe even when my family is not around because help is right there with me. Great investment,” says Joanne Henderson.

One of the most impressive features is the fall detection technology. The system, using a complex combination of algorithms and a gyroscope, can actually tell the difference between a nice, slow descent such as sitting, and an abrupt fall. When a fall is detected an operator will contact you. If you are unable to answer, help will be sent your way.

The professionals at Medical Guardian treat their clients with respect and integrity. Unlike larger, corporately-owned companies, there are no pushy sales people or tactics.

“We are just trying to treat people right and make sure that they both need and are enjoying our services,” says Matt.

Think you or a family member might be a good candidate for a medical monitoring device? Check out the company website and take the risk assessment quiz to find out.

Guardian provides clients with protection, reliability and independence.

I feel safe even when my family is not around because help is right there with me. Great investment.

› Joanne Henderson

Get Your H2O

A recent study in the Journal of Human Nutrition and Dietetics showed that drinking more water daily resulted in consuming fewer calories, sugar, sodium and cholesterol. And best of all: The benefits can be seen by increasing your daily water intake by just 1 percent (but if you can add two or three extra glasses to the mix, that’s even better). By supplementing your diet with just a few more cups of water, your overall health will be improved and you’ll feel much more fit, so drink up!

Drink more water. It’s something we all want to do, but how often do you realize the water bottle you filled in the morning is only half empty at the end of the workday?

Fast & Fresh

› By Cynthia McFarland

You know the feeling.

It’s almost 6pm and you’re in the kitchen staring desperately into the fridge and cupboards, hoping for inspiration to strike. You just spent a small fortune at the grocery store last weekend. How can it be only Wednesday and you can’t come up with anything to make for dinner?

Tired of finding myself in that scenario too many times, I decided to try something different and join the many Americans who are having meals-ina-box delivered to their doors. Not take-out or pizza. I’m talking one of the national companies that delivers fresh ingredients with recipes you prepare or nutritious, already-cooked meals you simply heat and eat.

Both options save time, frustration, eliminate waste and introduce food you wouldn’t otherwise make at home. Experience a satisfying new way to answer the question, “What’s for dinner?”

HelloFresh

I appreciated the fact that HelloFresh got me to make—and enjoy!—some dishes I wouldn’t ordinarily have cooked. They regularly team up with professional chefs, such as Jamie Oliver, offering recipes from a variety of cuisines.

HelloFresh offers three basic meal boxes: Classic (meat and fish), Veggie (sans meat) and Family (for 4 people). As long as you have a running subscription, you can “customize” your box each week by logging onto your account and selecting the recipes you want. Prices start at $59 (Vegetarian box with three meals for two people). After signing up, you can make your meal choices. There is no minimum length to a subscription, and you can pause or cancel at any time.

With the HelloFresh recipe box subscription, you receive a box of fresh ingredients and tasty recipes every week. Just slip on your HelloFresh apron, open the ingredient box, pull out the recipe and get started. Each recipe includes step-by-step instructions. I loved the presentation and how each recipe’s ingredients come in their own box. It’s great not to have any waste. If the recipe calls for one teaspoon of oregano, you just tear open the pre-measured spice packet and it contains the exact amount. Instead of opening a whole bulb of garlic, you

have the two cloves the recipe requires and no more. Very straightforward and uncomplicated.

While not promoted as “weight loss” meals, HelloFresh does feature two recipes each week that are under 650 calories. They have a registered dietician on staff and include complete nutrition panels on every meal. We tried the Classic Box and enjoyed Chicken Yakitori, Smoky Beef & Poblano Chili and Jamie Oliver’s Incredible Sicilian Eggplant Stew. I found the portions more than substantial, and I’m a hearty eater.

Find out more by visiting hellofresh.com or calling (800) 733-2414.

New options make eating healthier easier than ever before.

They (HelloFresh) regularly team up with professional chefs, such as Jamie Oliver, offering recipes from a variety of cuisines.

Veestro

From the minds of the brother-sister team of Mark Fachler and Monica Klausner, Veestro was born from their goal of making it easier to eat healthy. Created by a world-class gourmet chef who specializes in vegetarian and vegan dishes, Veestro meals are all natural, nonGMO, 100 percent plant-based, high in protein and fiber but free of

preservatives, dairy and cholesterol.

I’m not someone who thinks a meal must contain meat, so I was thrilled with Veestro. Compare the nutrition labels of these meals with so-called “healthy” frozen dinners available at the grocery store and you’ll see a huge difference. For example, the sodium level is far less than the grocery store choices, and there are none of those preservatives you can’t even pronounce. While I do like cooking, I have to admit I don’t want to take the time to do it every night, so the Veestro option was perfect for me. All Veestro meals are fully cooked and keep in the freezer for up to eight weeks. I tried the Red Curry with Tofu & Veggies (tasted like what you’d order at a Thai restaurant), Veggie Empanadas with Chimichurri Sauce, Sobu Noodles with Peanut Sauce, Enchilada Casserole, Golden Chickpea Stew with Quinoa and Three Layer Scramble.

Veestro has multiple meal packages, which means lots of choices, including gluten-free options. You can even order individual meals a la carte. Their Starter Pack ($99) is ideal if you want to try them without making a big commitment. It contains 12 meals, plus six juices. Veestro offers weight loss meal packages, making it easy to drop pounds without counting calories or points. Their popular 21-Day Kickstart package is a great way to jumpstart to a healthier diet by replacing one, two or three of your daily meals with Veestro’s healthy meals. Kickstart 1 package offers one meal a day for three weeks (21 meals) plus six juices; Kickstart 2 offers two meals per day (42 meals) plus six juices; and Kickstart 3 provides three meals per day (63 meals) plus six juices. There’s no long-term commitment; you can move between packages easily and pause or cancel your plan to accommodate your lifestyle.

To find out more, visit veestro.com or call (855) 434-2328

what you’d order at a Thai restaurant).

Clearing Things Up

While there isn’t a whole lot of scientific evidence backing this rumor up, we checked in with Dr. Ava Shamban, a dermatologist based out of Los Angeles. She says a high-sugar, high-fat diet can increase sebum production and promote inflammatory responses in the body, which means that, while chocolate may not directly lead to acne, indulging in foods such as these could very well lead to pimples.

Now that we know what not to eat, here are seven foods researchers swear by. Try munching on these snacks throughout the week for clearer, healthier skin.

Soy. The isoflavone found in soy can help stop collagen from breaking down, which leads to sagging and lines. Fill up a bag with dry-roasted soybeans, or try out a new tofu recipe.

Oysters. Researchers have suggested that some acne sufferers have lower than normal levels of zinc. A six-oyster dinner provides you with over 500 percent of your daily zinc need, costing you a mere 57 calories.

Zinc plays an important role in the growth and function of skin cells.

Oatmeal. Breakfasts high in sugary carbs prompt your body to make insulin and androgens, causing the skin to secrete more oil that gets trapped inside pores, thus producing pimples. Instead of brown sugar, add natural sweeteners to your oatmeal or freshly chopped fruit.

Sardines. Although this may not be your pizza topping of choice, this fish is rich in the type of omega-3 called DHA, an antiinflammatory. Inflammation is the root cause of acne, so packing your diet full of these omega-3s should sound pretty good right about now.

Grass-fed beef. Protein is the building block of both collagen and elastin tissue, which keeps skin taut and wrinkle-free. Beef that is grass fed contains a higher ratio of omega-3 to omega-6 fatty acids, all while packing in the protein.

Tomatoes. One study conducted in the UK in 2008 showed people who ate five tablespoons of tomato paste daily for 12 weeks had 33 percent more protection from sunburn compared to the control group. The antioxidant lycopene improves the skin’s natural SPF.

Dark chocolate. Yes, it’s true. You can put down your pimple cream because this sweet treat is rich in cocoa flavanols or compounds with antioxidant properties. Proven to hydrate skin and improve circulation, women who consumed three ounces of dark chocolate over a 12-week period reported less skin roughness.

If you’re a woman, chances are you’ve heard the beauty claim that chocolate causes acne.

Dr. Ashley Cauthen

Dr. Christina Mitchell

Land Of Lycra Leggings for only the wild at heart

It’s true—the crazier the better when it comes to leggings. Have you noticed the wacky patterns all over social media?

Emily Hsu Designs: Each pair has a high waist that can be folded down so you can wear them two ways. Our favorites: Donut Delight, Thunderbolt and Bang Bang Graffiti. emilyhsudesigns.com

Zara Terez: This startup fashionista features funky patterns like Fruit Cups and Sea Urchins. Our favorites: Boombox, Dylan’s Candy Bar and Emoji (obviously). terez.com

Personalized leggings: Add your name or monogram to the leggings of your choice on etsy.com, zazzle.com and redbubble.com.

The irony is that these very types of designs that are so popular—not to mention flattering—were the ones dubbed ugly and unflattering by most women in the past. Now these fun and versatile leggings are in high demand, and as the ‘athleisure’ trend heats up across the country, you’ll want to invest in some that’ll take you straight from yoga class to out on the town.

Legging Love

Designer Zara Terez started making her own wildly patterned leggings out of scuba material. At first, retailers didn’t go for it, so she took to Instagram. It didn’t take long for her to build a huge following, and fans began searching for the leggings in stores. Zara told Business Insider that’s when retailers started calling her back: “They were like, ‘Yeah, OK. We get it now.’” And she’s just one example of how popular patterned leggings have become. (Did we mention she even makes emoji leggings?) Besides being ubercomfortable, the leggings you’ll find on these websites are everything from gorgeous to bizarre:

Onzie Leggings: These yoga-inspired leggings form to your body and are known for their ventilation that can keep you cool even on hot, summer days. Our favorites: Dream, Peacock and Igloo. onzie.com

LuLaRoe: Known for their buttery soft feel and bold patterns, these leggings must be purchased through a consultant (like Mary Kay makeup). Find one on Facebook to make a purchase. Our favorites: the polka dots, camo and tribal leggings. lularoe.com .

Poprageous: Looking for a pair of outrageous leggings? You’ve come to the right place. Our favorites: Grumpy Cat, My Little Pony and Solar System. poprageous.com .

World Of Leggings: Your sense of humor will be sated with these outlandish, nerdy and almost-disgustingbut-actually-hilarious patterns. Our favorites: Fast Food, Muscle and Cat Collage. worldofleggings.com .

Old Dogs, New Tricks

We hone our motor skills during adulthood, but very few people expand them—or learn new ones altogether—as the years go on. So learn to juggle, put on the rollerblades that have been hidden in your garage since you first tried them in the ‘90s or take some swimming lessons. The new skills you learn will not only provide you with a healthy dose of exercise but can actually increase brain matter—who knew!

Learning a language or doing crossword puzzles is good for memory—that much is known. But now there is strong evidence that learning to master new physical activities midlife can change and strengthen the brain in ways that familiar pursuits cannot.

Meet TED

› ELIZABETH GILBERT: SUCCESS, FAILURE AND THE DRIVE TO KEEP CREATING

Eat, Pray, Love’s author shares how she faced her fear of living up to her own success. What if her future work didn’t stand up to readers’ expectations? Turning back to what she loves, writing, keeps her balanced.

› BRENE BROWN: THE POWER OF VULNERABILITY

Brown discovers that people who feel connected to those around them aren’t afraid to be vulnerable in their relationships—whether they work out or not.

CHRIS HADFIELD: WHAT I LEARNED FROM GOING BLIND IN SPACE

Hadfield’s experience demonstrates the importance of staying calm in frightening situations—though we’re not too keen on his suggestion of walking through spider webs to overcome a fear of spiders.

› RITA PIERSON: EVERY KID NEEDS A CHAMPION

This late teacher talks about teaching kids in the classroom and focuses on the fact that everyone can leave a legacy— just like her mother, also a teacher, did with her students.

› ISABEL ALLENDE: HOW TO LIVE PASSIONATELY—NO MATTER YOUR AGE

Allende’s perspective on life is one you’ll want to hear. Though she has her own fears about aging, she keeps living passionately and thinks you should, too.

› KELLY MCGONIGAL: HOW TO MAKE STRESS YOUR FRIEND

The acronym for technology, entertainment and design, TED is the nonprofit organization behind TED Talks with one agenda: “to make great ideas accessible and spark conversation.” Most TED Talks inspire something—an action, motivation or conviction—in 18 minutes or less. Get to know TED with eight of the most inspiring ones.

› TOM WUJEC: BUILD A TOWER, BUILD A TEAM

Out of the CEOs, MBA graduates and kindergarten students Wujec observed, the kindergartners built the tallest marshmallow towers. Why? They didn’t fight for control, working together to reach the same goal instead.

McGonigal argues that stress is only bad if you struggle through it alone. Sharing your stress with others or being there for a stressed friend has positive health benefits.

› SHAWN ACHOR: THE HAPPY SECRET TO BETTER WORK

This psychologist turns the thought of working to be happy upside down. Looks like we need happiness first to be productive. And maybe a few cat videos.

What started with a great lineup (including a demo of the compact disc) in 1984 has turned into one of the most inspiring hubs of ideas worldwide.

Home Décor Hacks

As you’re out there browsing, keep these tips in mind so your new look goes off without a hitch.

Mix patterns.

Interior designers use one rule of thumb when mixing patterns: Use one geometric print (think chevron), one natural print (like leaves or a floral) and one smallscale pattern (like tiny polka dots). Diversifying patterns this way brings balance, but be sure to keep the colors in the same palette to avoid looking chaotic.

Make a room

attractive and cozy. Pick up lots of decorative pillows. Just one or two makes a sofa look bare, but four or more makes it impossible not to sit down. Gold accents are huge right now, too, and just one or two can warm up a room instantly but keep it looking polished.

Mix seating, too.

Would you want six identical chairs in any other room of the house? Don’t do it to your dining room. Use bench seating or mixand-match chairs to liven it up.

Don’t stop at art.

The collage wall is an important ingredient in every home these days (thanks, Pinterest), but

they fall flat when all of the components are flat, too. Art and photos are great, but intermingle some wood, metal or mirrors in there to add texture and visual interest.

Place mirrors thoughtfully.

Mirrors make rooms look bigger, but only when you set them up for success. Hang mirrors above end tables behind lamps or across the room facing a window to maximize their space-growing illusory powers.

Fill empty corners.

Put a little green in it. Or a big green? A potted plant is the perfect way to fill a sad corner up with life. Fiddle leaf fig trees are in every interior design photoshoot these days because they look good with any décor.

Mull it over.

Unfinished projects stink, sure, but you’ll waste money and time trying to furnish and decorate immediately. Accumulate accessories over time and consider big purchases carefully. Don’t buy anything just to fill a space unless you’ll be truly happy to live with it for a while.

BE CLEVER WITH COLOR.

Color pops and metallic accents are great, but if you’re finished purchasing and find you’re lacking in those departments, a little spray paint can help. Find a small vase or figurine and cover it with a strong hue or turn the legs of an end table metallic.

Whether you’re new to decorating your home or considering redoing some rooms in modern trimmings, chances are you frequent the home aisles of your favorite stores and pictures on Pinterest for inspiration.

Tick Tock, Our Internal Clock

We’ve all felt it: It’s two in the afternoon and you’re dragging.

If you’re making coffee in the middle of the workday in a weak attempt to stay on task, you can thank your body’s circadian rhythm. (Why our body thinks we need to sleep during the middle of the day, though, is still a mystery…)

Each of us has an individual sleep schedule kept on track by our body’s internal clock, which is controlled by our circadian rhythm. Your circadian rhythm relates to the physical, mental and behavioral changes that follow a 24-hour cycle and respond to light and darkness in the environment. They regulate your periods of sleepiness throughout the day, which dip and rise at different times. The sleepiness we experience during these dips may be less or more intense depending on the amount of sleep we get at night. The average adult’s strongest sleep drive usually occurs between 2am and 4am and 1pm and 3pm, although variations can occur depending on whether you’re a “morning bird” or a “night owl.”

Healthy Sleep

Sleep Disruptions

A disruption in our circadian rhythm, such as jet lag or a bout of insomnia, makes us feel sleepy and unable to complete tasks efficiently. In order to adjust to these disruptions, our body is forced to stray from its normal pattern of how it reacts to time and light cues. Jet lag is the most well-known internal clock disruption, but these symptoms can occur during our everyday lives as well.

Having an inconsistent sleep schedule can disrupt your circadian rhythm and, as a result, may cause sleeping disorders such as delayed sleep phase syndrome (DSPS) and advanced sleep phase syndrome (ASPD). These disorders are not permanent, however, and can be fixed by maintaining a healthy sleep pattern.

It’s important to find a sleep-wake rhythm that works with your schedule—and to stick to it. Even on the weekends, you should try not to deviate from your sleep schedule more than one or two hours. The transition back into a healthy sleep schedule needs to happen gradually, so try shifting the time you go to sleep and wake up five to 10 minutes a day until you reach your desired time frame. (Parents, keep this in mind come end of summer when it’s time to get the kiddos ready to go back to school!)

Napping can interfere with your ability to fall asleep at night, so avoid taking naps even if you feel tired. Even one day of napping on a lazy Sunday can disrupt all the progress you’ve made. During the day, try to get at least 15 minutes of sunlight so your body understands when you need to be awake. If you work indoors, step outside for a quick break to take in some sunshine. The most important thing for healthy sleep is consistency in your schedule (so keep your late-night antics to a minimum, you party animal).

Money On My Mind

Long gone are the days spent feasting on Ramen noodles, passing discount pasta from a wrapper off as fine dining.

Even if we have little more saved up than when our grocery list consisted of beans and water, how can we reassure ourselves that our financial situation is looking up?

Spend less, save more is the key to financial success. Some experts recommend saving at least six months’ worth of living expenses, while others feel it’s wise to keep a year’s savings tucked away in case of a medical emergency or unemployment. Here are some tips on how to do that.

BE YOUR OWN BOSS . Act as if you own a company. You are the boss—so pay yourself first. That money will go directly into your savings, while the rest gets distributed between bills, pleasure or other expenses you may encounter along the way.

PESSIMISM IS KEY. Life never will go as planned, so always be one step ahead. Factor in how much weddings, children, pets and other major expenses will affect your lifestyle. A budget should be realistic. As an added bonus, while examining certain expenditures, you may realize some are expendable.

WHAT DEBT? While saving and paying off debt at the same time sounds more like sorcery of sorts, it’s actually possible. High interest debt is priority and should always be paid off as soon as possible.

LIVE TO RETIRE. The goal is to have a retirement fund equivalent to your annual salary by age 35. You’ll thank yourself at age 62.

GIVE YOURSELF CREDIT. Get a head start and build your credit when you’re young. Pay 100 percent of your payments on time, not only your credit card bill but also other accounts, too, such as utility bills and even phone bills.

A LATTE A DAY. Living life is still of paramount importance. If what you really want in life is one latte a day, go for it. As long as you are cutting costs in other areas, your sweet tooth can be our little secret.

CONTINUED EDUCATION. If you feel like school will never stop coming back around to haunt you, you’re right. The more you educate yourself, the better your finances will be. Check out some books at your local library with topics relating to personal finances.

GOOD HABITS. No financially stable person spends seven dollars on juice in a fancy container, nor feels it’s OK to purchase new shoes on a daily basis. Financial stability can only be attained when we control and monitor our impulse spending.

My son loves when I do

monster voices. He doesn’t know I already beat

biggest monster

all.