Marion Healthy Living June 2017

FLORIDA’S

the men tell all

WHEN YOUR HEALTH OR THE HEALTH OF A FAMILY MEMBER MATTERS MOST, THE PROFESSIONALS AT CARDIOVASCULAR INSTITUTE OF CENTRAL FLORIDA ARE HERE TO HELP.

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

Most insurances accepted. We are ICANL and AAAHC accredited. All of our physicians have hospital privileges in Marion County. Full EHR Capabilities and In House Billing.

WE GET TO THE heart OF THE MATTER

Shafeeq Ahmed, MD

Ramil Goel, MD

Siva Gummadi, MD, FACC

Vijaya Koka, MD, FACC

Jayanth Koneru, MD

Hima Mikkilineni, MD, FACC

Jigar Patel, MD

Srisha Rao, MD, FACC

Prem Singh, MD, FACC, FSCAI

Paul Urban, MD, FACC, FSCAI

U KNEE QUE

Mako™ partial knee replacement is the only truly patient-specific procedure, planned from a 3-D model of your knee and performed with proven, highly accurate Mako™ robotic-arm assisted surgery.

Compared with manual Oxford® procedures, Mako™ partial knee replacement offers:

• Less post-op pain from Day 1 up to 8 weeks 1

• Increased knee functionality at 3 months post-op1

• 9 times lower failure rate at 2 years2

Mako™ partial knee replacement is available at Ocala Regional Medical Center.

Just like fingerprints, no two knees are the same. You deserve a knee procedure customized just for you.

1. Blyth MJ, Smith J, Jones B, MacLean AD III, Anthony I, Rowe P. Does robotic surgical assistance improve the accuracy of implant placement in unicompartmental knee arthroplasty? AAOS

The Ocala Health Family

Advanced Imaging Centers

8150 SW State Rd 200, Ocala

2300 SE 17th St, Suites 302 & 800, Ocala OcalaHealthAIC.com

Family Care Specialists

2415 SE 17th Street, Ocala

1800 SE 17th Street, Bldg 100, Ocala

2300 SE 17th Street, Suite 402, Ocala

1111 NE 25th Ave, Suite 302, Ocala

10696 SE US Hwy 441, Belleview

4850 SE 110th Street, Belleview

8150 SW SR 200, Unit 400, Ocala OcalaHealthFCS.com

Ocala Health Heart & Lung Surgery

1500 SE Magnolia Ext, Suite 203, Ocala OcalaHealthHeartandLung.com

Ocala Health Neurosurgical Group 1725 SE 28th Loop, Suites 101 & 103, Ocala 1500 SE Magnolia Ext, Suite 204, Ocala OcalaHealthNeurosurgicalGroup.com

Wound and Hyperbaric Center 3300 SW 34th Ave, Suite 104, Ocala

Senior Wellness Community Center 9850 SW 84th Court, Suite 500, Ocala

Ocala Regional Medical Center 1431 SW 1st Ave, Ocala

West Marion Community Hospital 4600 SW 46th Court, Ocala

Summerfield ER 14193 S US Hwy 441, Summerfield

Health: Our family caring for yours.

We work every day to provide the safest, most advanced, patient-focused care you’ve ever experienced. Our team is ready to care for you and your family with our two hospitals, three emergency departments, seven primary care practices, three imaging centers, two surgical practices, a wound center, and a center for senior wellness. As Marion County continues to grow, Ocala Health expands to better serve the healthcare needs of our community. Whether it’s adding to our existing facilities or adding new locations and services, we’re committed to the care and improvement of human life.

ON

babies & bros

›  PAGE 24

hey insiders!

Here’s your link to June’s giveaway. http://woobox.com/5watp6 (Ends 6/9 at 12pm.)

You might think you’re home free after the first few months of pregnancy and your wife is no longer dealing with morning sickness. Not so fast. › By Cynthia McFarland

surf’s up

› PAGE 30

Read on for world-class surfing destinations, the best schools for day lessons and the raddest new gear on the market.

› By Katie McPherson

HEALTHY

beat

› PAGE 7

TRENDS | NEWS | PEOPLE

By Diane Bedard, Laurel Gillum, JoAnn Guidry & Melissa Peterson

› 8 What to do this month.

› 10 Day-tripping.

› 12 A real heavyweight.

› 14 Business bites.

HEALTHY dose

› PAGE 17

INSIGHT | ADVICE | SOLUTIONS

By Jim Gibson and Laurel Gillum

› 18 ER vs. urgent care: Where to go?

› 20 Are you deficient?

› 22 Body Biomes

HEALTHY

body

› PAGE 37

NUTRITION | FITNESS | BEAUTY

By Angelique Anacleto,

HEALTHY vibe

› PAGE 43

MIND | SPIRIT | FINANCE

› 38 Got granola?

Robin

Fannon & Laurel Gillum

› 40 Summer makeup musts.

› 42 Arm your body.

By Cealia Athanason and Laurel Gillum

› 44 Pamper your pets.

› 46 Hard habits.

› 48 Electric overload.

Photo by John Jernigan

Models: Jake Bradshaw and his son Cohen

PUBLISHER

Kathy Johnson kathy@healthylivingmagazines.com

OFFICE/PRODUCTION MANAGER

Cynthia Brown art@healthylivingmagazines.com

EDITORIAL

EXECUTIVE EDITOR

Karin Fabry-Cushenbery karin@healthylivingmagazines.com

MANAGING EDITOR

Melissa Peterson melissa@healthylivingmagazines.com

ASSOCIATE EDITOR & SOCIAL MEDIA SPECIALIST

Cealia Athanason

cealia@ocalastyle.com

FOOD & LIFESTYLE CONTRIBUTOR

Robin Fannon

CONTRIBUTING WRITERS

Angelique Anacleto

Brett Ballantini

Jim Gibson

Laurel Gillum

JoAnn Guidry

Bonnie Kretchik

Cynthia McFarland

Katie McPherson

Sean Trapani

ART

art@healthylivingmagazines.com

CREATIVE DIRECTOR

Jessi Miller

GRAPHIC DESIGNER

Kristy Taylor

Amber Laudicina

PHOTOGRAPHERS

John Jernigan

Sheila Hartley 123rf.com

SALES

DIRECTOR OF SALES

Dean Johnson deanjohnson@healthylivingmagazines.com

SALES MANAGER

Sharon Morgan

ACCOUNT EXECUTIVES

Liza Fritz

Skip Linderman

Peggy Sue Munday

Cecilia Sarco

Lori Tani

Tammy Walters

Kathy Hicks

DISTRIBUTION

Dave Adams

Debra McQueen

Rick Shaw

day by day

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

Read for 20 minutes

Play a game of tennis at the Fort King Municipal Tennis Center

8

Florida Safari at Silver Springs State Park (first Sunday of every

Clean out the pantry

Download Seven—7 Minute Workout Training Challenge, available in iOS and Android

Full moon kayak tour at Silver Springs State Park

18

FATHER’S DAY

Aerobics

Diabetes support group 10:30-11:30am @ Ocala Health’s Senior Wellness Community Center*

FLAG DAY

Summer BBQ seminar and demo 1-2pm @ Ocala Health’s Senior Wellness Community Center*

7 Minute Workout Training Challenge

19

Aerobics

20

5th Annual Running of the Donuts 5K at the Baseline Trailhead Farmstead Weekend at Crones’ Cradle Conserve (every Saturday and Sunday, 9am-3pm)

Read for 30 minutes Swim at Jervey Gantt Aquatic FUN Center Cracker Village tour at Silver Springs State Park

15

Read for 40 minutes

21 22

First day of summer Go through and shred unneeded

16

Florida manatee tour by Crystal River Watersports

23

Read for 50 minutes Grocery shop for simple syrup, lemons and mint to make lemonade (see recipe below)

30

Alzheimer’s Cooking Demo 10-11:30am @ Ocala Health’s Senior Wellness Community Center*

17

Paint a mug for Dad at Picasso’s Palette

24

Help kids run a lemonade stand

Read for 60 minutes Movie Night: Premiere of Despicable Me 3 in theaters

25¢ lemonade

sugar for simple syrup

freshly squeezed lemon

julienned mint, plus , sliced 1/4-inch thick, plus

In a small saucepan, combine sugar and 1/4 cup water. › Bring mixture to a boil, stirring until the sugar has dissolved. › Remove from heat. › Let stand until completely cool. › In a large pitcher, halffilled with ice, add 2 cups water, lemon juice, simple syrup, mint and lemon slices. › Stir to combine. › Serve over ice. › Garnish with mint leaves and lemon slices.

hit the trail

›  By Diane Bedard

Sometimes you just want to get out and see something di erent. A brand-new paddling trail opened in Hernando County in March, so a day trip to Florida’s Adventure Coast seems like a great way to kick things o !

Bayport Park is a 7-acre recreational area located on the Gulf of Mexico. It features picnic tables, pavilions, grills and bathrooms. It is a wonderful place to watch a sunset and now o ers an access point for the BayportLinda Pedersen Paddling Trail, named after the two parks that this waterway connects.

Bayport’s boat ramp is part of Jenkins Creek, which feeds directly from the Gulf.

To the right of the ramp is a large, hand-painted sign that features some of the sights visitors can expect to encounter on their paddle. The sign is the result of four Cadettes from Girl Scout Troop 317 who wanted to participate in an educational project for their Silver Award. A

similar sign is at the Linda Pedersen Park endpoint of the trail.

Attached to one of the signposts is a container of waterproof paddling trail maps, courtesy of Florida’s Adventure Coast. They are nice and sturdy with an overview of the 1.7-mile, one-way paddle visitors are preparing to embark on. There is an optional leg through Redfish Bayou that can add 1.5 miles to the trip if you’re in the mood for a longer challenge.

At the opening of the trail on March 16, I, along with other members of the Florida Outdoor Writers Association, was able to preview the trail by venturing out on the water. As we begin our journey, a large blue heron eyes us from the bank and then continues his hunt for the fresh fish so easily found in this estuary ecosystems.

As soon as we reach the Gulf, a sign identifies that we are on a marked route. The view is breathtaking as the open saltwater expanse lies before us. We are in an open water paddle situation. There are fisherman seeking their prize, and we are stroking through the current, entranced by the beauty of seagrass islands and ducks,

pelicans and gulls flying and floating by.

The trail is well marked and winds through what are commonly known as Florida flats.

Soon we arrive at Linda Pedersen Park, a magnificent coastal park with swings, picnic areas, grills and bathrooms, as well as a launch to bring our boats up and an aluminum bridge over to Jenkins Creek Park.

At a floating dock we are greeted by a manatee. Best of all, the park is bordered by a rare pristine palm forest, a true crowning jewel to our paddling adventure.

Learn

Photo courtesy of Diane Bedard

Photo courtesy of Diane Bedard

Photo courtesy of Robin Draper

lifting with power

Garlits, 28. “It’s great to have achieved them.”

›

By JoAnn Guidry

Rodney Garlits, grandson of legendary drag racer Don Garlits, has found his own niche and is enjoying success in the sport of powerlifting.

Just call him the strongest man in Ocala.

As of this writing, Rodney Garlits is the topranked 275 Raw Division powerlifter in Florida. He is also ranked 33rd in the country and in the Top 100 in the world, according to the United States Powerlifting Association. Garlits achieved those rankings following his winning performance at the USPA-sanctioned Battle of the Bay III in Tampa Bay this past March. That victory also qualified him for the International Powerlifting League World Championships on November 2-5 in Las Vegas.

“I’ve been competing since 2012, and these were goals that I’ve been striving for,” says

In powerlifting, competitors must do three lifts—squat, bench press and deadlift. In weightlifting, however, athletes must do the snatch and clean-and-jerk and lift the weight above their head. Powerlifters are categorized by gender, age and weight, and each competitor is allowed three attempts at each lift with the best lift at the most weight added to their final weight total. The lifter with the highest weight total wins; if two or more lifters have the same total, the person with the lightest bodyweight wins.

I train Monday through Friday, usually two to three hours [each day].

The latter was a personal record for him. His winning total weight lifted was 1,813 pounds. “I train Monday through Friday, usually two to three hours [each day]. In addition to the weight work, I also work on my flexibility with stretches and resistance band exercises,” says Garlits, who with his DarkHorse Barbell teammates works out at Ocala Strength and Conditioning. “I generally eat between 4,000 to 5,000 calories a day.”

In addition to the weight work, I also work on my flexibility with stretches and resistance band exercises.

“I compete in the 275 Raw division,” explains Garlits. “The weight class is 242.1 to 275 pounds. In the Raw class, you are only allowed to use minimal equipment like a belt, wrist straps and knee sleeves. I only use knee sleeves.”

At the Battle of the Bay III, Garlits top weights were 685 pounds in the squat, 424 pounds in the bench press and 700 pounds in the deadlift.

Garlits, who is working toward becoming a certified physical therapy assistant, has also converted his girlfriend, Emily Sparks, to the powerlifting sport. The couple trains together, and Sparks has recently begun competing as well.

“My next goals are to be ranked in the top 10 in the country and to qualify for the U.S. Open,” says Garlits. “To get to the U.S. Open, you have to hit a 2,000-pound total in a competition, so that’s the number that I’m aiming for.”

Photos by Lisa Crigar

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home again

Oak Hill Hospital is pleased to announce the appointment of Steve Young as chief operating o cer. Young replaces Sonia Wellman, who left to accept the position of CEO at Memorial Hospital of Tampa, another HCA facility. Young returns to Oak Hill Hospital from Doctors Hospital of Sarasota where he also served as chief operating o cer. Young’s career in health care began at Oak Hill Hospital where he served as director of physician relations and business development. In 2012, he left Oak Hill Hospital when he was accepted into the COO Development Program at Osceola Medical Center where he served as associate chief operating o cer. From there, he was appointed COO at Doctors Hospital of Sarasota. Young is a graduate of Leadership Hernando and Oak Hill Hospital’s Ambassador program, which makes him particularly familiar with the local community, and he holds a master’s in business administration degree from St. Leo University and a bachelor’s in applied physiology and kinesiology from the University of Florida. He is a member of the American Heart Association Executive Board, the American Congress of Healthcare Executives and a member of the Medical Group Management Association.

an outstanding volunteer

Regional Medical Center Bayonet, in Hudson, is proud to announce that one of its volunteers was recently a proud recipient of the President’s Call to Service Award Certificate. The award comes from the o ce of the President of the United States. It was instituted to acknowledge the outstanding achievements of volunteers and volunteering throughout the nation. The recipient received the certificate, an order of congratulations from then-President Obama and a beautiful pin commemorating the event. In order to receive the order, an individual must have volunteered for a minimum of 15 years and logged in over 7,500 hours of service. Regional Medical Center Bayonet Point’s volunteer recipient this year was Susan Mesi. Susan began volunteering over 15 years ago and has over 26,000 hours of service. She received the Five Star Award in 2010 and serves as an example to volunteer peers with her positive attitude and excellent customer service.

the gift of life

Ocala Health recognized National Donate Life Month in April at its two hospitals, Ocala Regional Medical Center and West Marion Community Hospital. During the event, butterflies were released and the Donate Life flag was raised. Donate Life Month is an opportunity to inform and educate the community about the critical role we all play in saving lives. Speakers included families impacted from donation or as recipients as well as Darwin Ang, MD, trauma services medical director at ORMC.

In 2016, more than 33,600 patients nationally received life-saving organ transplants, more

than 2,000 of whom were transplanted at Florida centers. There are nearly 120,000 patients on the national organ transplant waiting list, and it is estimated that every 10 minutes, another person is added to this list. LifeQuest Organ Recovery Services, the federally designated organ donor program serving a 36-county region of northern Florida, and Ocala Health are encouraging Floridians to learn the facts about organ and tissue donation and to join Florida’s donor registry at DonateLifeFlorida.org.

from left to right: John D. Boon, IV, MD, Ryan K. Tompkins, MD, Edson G. Cortes, MD, Brian Cartwright, MD, Not Pictured: D. Mark Allen, MD

Carrol Dillon-Smith Administrator/Owner

sit down

Remember when sitting was branded “the new smoking?” Sit with ease. Turns out chairs alone may not be the enemy here. Recent research not only took the total amount of time spent sitting into consideration but the di erent settings in which subjects sat as well. These variables were then carefully examined to determine whether they had any connection to the development of type 2 diabetes. The evidence, after the study on 4,811 British Public Servants was conducted over a 13-year span, suggests that not all sitting is equal. One conclusion stated, “Sitting down at work isn’t strongly linked with long-term health risks.” On the other hand, sitting and watching television led to long-term health risks, such as type 2 diabetes, heart disease and an early death. And, as with all things, remember moderation—a well-rounded, healthy lifestyle is key.

acute care or er?

› By Jim Gibson

According to the Centers for Disease Control and Prevention (CDC), more than 130 million Americans visit the emergency room (ER) each year. This prodigious number almost invariably means two things: overcrowding and long wait periods to be seen by a physician. Although the CDC says the national average wait time in the ER is 30 minutes, anyone who has required emergency treatment in Central Florida recently might have had a very di erent experience.

What are the most common factors contributing to ER overcrowding and extended wait periods?

NON-EMERGENCY USE

Many ERs are used by persons who have non-emergency illnesses or injuries such as a bad cold, earache, sprained ligaments or strained muscles, minor cuts, etc. In some instances, ER care actually takes the place of a patient’s primary care physician, and studies show that almost 40 percent of all ER visits are nonemergent situations.

BOARDING PATIENTS

When an ER patient requires admission to the hospital, many times he or she must wait hours or even days for a bed to become available. This means the patient

must wait in the ER, thereby taking up a bed that could be used to see emergency patients.

EPIDEMICS

An outbreak of the flu or a stomach virus can inundate an ER in a matter of hours. With influenzarelated deaths estimated to be as high as 56,000 per year, every single case of the flu has to be treated as a serious concern.

ER AVAILABILITY

According to the American Hospital Association, even though ER visits have increased more than 1.5 times over the last 20 years, there are approximately

550 less ERs nationwide.

the answer to er overcrowding

“Acute care facilities were created to help ease the strain of ER overcrowding,” says Melinda Rogers, ARNP, of Express Care of Ocala. “To a certain extent, they have helped ease the large number of ER visits, but I feel acute care is very under-utilized. I really don’t think that most people know the wide range of things that we can treat in the outpatient setting.”

According to Rogers, acute care facilities are designed to take the load o of ER facilities

Emergency Room

• Treats lifethreatening illnesses or injuries

• Open 24 hours a day, seven days a week

• Has in-house lab, X-ray, CT scans, etc.

• Sta ed to treat all types of medical emergencies

• Access to specialized care, such as surgical needs, trauma care, etc.

Acute Care Facility

• Usually less crowded, less wait time

• Some have labs, X-rays, CT scans and more

• Some have access to an adjacent pharmacy

• Appointments can be scheduled

• Follow-up care is available

• Some provide longterm primary care

making the choice

Ocala Health System, which includes Ocala Regional Medical Center and West Marion Community Hospital, provides online access to wait times at area emergency rooms. This assists prospective patients who may wish to be seen in a timelier manner. Although wait times are important, the most important aspect of emergency care is in knowing which facility is best suited for your personal needs.

Rogers, who has more than 19 years of experience in emergency medicine, says that when it comes time to make the decision between visiting your local ER or an acute care facility, it will require “self-triage.”

by treating non-life-threatening illnesses or injuries that range from a cough or sore throat to lacerations and motor vehicle accidents where there is no significant trauma. However, she states that patients need to be aware that not all acute care facilities are created equal.

“Some facilities, such as ours, have labs and imaging capabilities that others do not,” she says. “If you do choose to go to an acute care facility, make sure it has the equipment available to help diagnose and treat your illness or injury properly.”

Rogers states that facilities with advanced capabilities,

such as Express Care of Ocala, can help facilitate admittance to local hospitals if a patient requires more extensive medical treatment.

“If a patient presents with an illness or injury serious enough to warrant admission to a hospital, we can help streamline the admittance process,” she says. “We work with hospitalists to directly admit patients that we have determined need more intensive medical care. This is really our primary goal—to avoid the ER. This is one of the many ways we help ease the strain of overcrowding.”

“You will be the one to determine which facility is best for you,” she says. “If you are exhibiting symptoms of a serious, possibly life-threatening illness such as heart attack or stroke, then the ER is defi nitely your fi rst choice. If you feel your illness or injury isn’t life threatening, then you should visit an acute care facility. By choosing the proper facility for treatment, you can actually help make the entire system work more e ciently for everyone.”

vitamin d

Sunlight is the richest and most natural source for vitamin D. A study conducted by the journal Clinical Nutrition published the collective results from over 18,000 British citizens for vitamin D deficiencies and any associated mental disorders. They found obvious parallels between those lacking in vitamin D and those patients with depression and panic disorders.

EAT MORE: Beef liver, cheese and egg yolks

got nutrients?

iodine

Iodine is a key component for healthy thyroid function. The thyroid is the most important gland in the body, a ecting everything from body temperature to brain function. This deficiency, believe it or not, is occurring in various saltfree diets. A healthy balance of iodine-enriched salt does not include foods like salty chips or processed food.

EAT MORE: Potatoes and cranberries

vitamin b

Are you feeling blue? If you’re noticing signs of depression without cause, there’s a chance you may be deficient in one or more of the following. It’s worth checking out! But don’t forget: It’s always best to contact your doctor to talk about how you’re feeling and to rule out any medical diagnosis.

omega-3 fatty acids

A shortage of omega-3 fatty acids or an imbalance between omega-3 and omega-6 fatty acids may be a contributing factor to your feelings of depression. Omega-3 fatty acids are vital to brain function and your mental outlook on life. They also help people who su er from inflammation and pain.

EAT MORE: Salmon, tuna, halibut, flaxseeds, walnuts and coldprocessed fish oil

Research in neuropsychiatry proves the link between B-vitamin deficiencies and mood disorders. Doctors often recommend taking gel capsules versus tablets with at least 25mg for each of the di erent B vitamins included in the formulation.

EAT MORE: Shellfish, bananas, leafy green vegetables, potatoes and cereals

amino acids

Your brain uses all nine amino acids found in food to manufacture neurotransmitters needed for optimal brain function. Your body cannot make these nutrients for itself—you must supply them to the body by choosing healthy food options.

EAT MORE: Meat, eggs, fish, highquality beans, seeds and nuts

Editor’s note: This is not intended to be medical advice. If you’re exhibiting signs of depression, contact your doctor immediately.

“You are what you eat,” goes the aphorism. The nutrients found in the food you eat are key to both your physical and mental wellbeing.

›

By Laurel Gillum

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balancing your five essential biomes

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

The human microbiome: It’s a big world for the complex groups of microorganisms that reside in or on your body. Together, these microorganisms and special blends of bacteria outnumber the cells of your body 100 trillion to 10 trillion. Their total weight is around five pounds. But if you’re thinking about shedding some heft, that’s not the place to lose it! You want to keep those biomes, which contain so-called good and bad bacteria, in a healthy balance.

Gut Biome

Your gastrointestinal biome is essential for healthy digestive processes, stable glucose levels and a strong immune system. If it’s out of balance, you risk irritable bowel syndrome, ulcerative colitis, Crohn’s disease, type 2 diabetes, obesity, some autoimmune diseases and even cancer.

The main gut biome disruptors are antibiotics (which kill o good and bad bacteria) as well as excess alcohol, lack of sleep, stress, even oral antibacterials. A lifestyle upgrade is the best way to make sure it stays in balance. Improve a poor diet by eating five to nine servings of produce daily and getting in 10,000 steps a day.

Skin Biome

A healthy skin biome is made up of bacteria, fungi, viruses, even mites. They reside on open skin and in hair follicles and sebaceous, eccrine and apocrine glands. This biome protects you from infection, acne, wrinkles and many diseases, including skin cancer. Use of antibacterial soaps and household products or poor hygiene can throw this biome out of balance, as can disturbances in other biomes.

Nasal/Lung Biome

Your nasal/lung biome needs to be strong to protect the moist mucosal environment that runs from your nasal cavities into your lungs. When it is, it can help prevent sinusitis, allergies, staph infection and more. But overuse of medicated nasal sprays—and many other meds—can dehydrate the nasal passages, damaging the biome and making you

vulnerable to infections. Use saline sprays and well-maintained humidifiers to keep your nasal environment healthy and respect your respiratory biome by never smoking.

Oral Biome

Your oral biome defends the health of your teeth, gums, tongue, cheeks, hard and soft palates, throat and tonsils—plus the rest of your body that could be assaulted by invaders that come in through the mouth. That’s why a healthy oral biome can protect you from everything from oral cancer to diabetes and heart attack.

Regular dental care and preventing gum inflammation and periodontal disease are the best ways to keep your oral biome healthy and on the job!

Urogenital Biome

The vaginal and penile biomes attempt to protect you from sexually transmitted diseases. But each gender’s biome changes with time and activity. The penile biome’s biggest game-changer is circumcision, which protects against infection of the glans and foreskin, plus penile cancer and cervical cancer for female partners. The second biggest is the HPV vaccine; it prevents HPVrelated cancers. Mom and Dad, get it for your kids ages 10 to 12. Adults to age 26: Get it if you didn’t receive that vaccine as a child. Older? Ask your doc.

In women, sexual activity can change the vaginal biome, as do hormones and overall immune health. Alert: The Zika virus also can suppress the vaginal biome. This not only puts women at a heightened risk for contracting sexually transmitted diseases (besides Zika), it threatens the health of a fetus, even when Zika has not damaged it in utero, as the virus changes the vaginal biome.

You might think you’re home free after the first few months of pregnancy and your wife is no longer dealing with morning sickness. Not so fast. Most first-time dads don’t know what to expect as the pregnancy continues and birth looms closer.

When dads accompany their partners to prenatal appointments, midwife Alice Carlisle, CNM, Ph.D., tries to impart more information with every visit. She also encourages men to take the free classes that hospitals o er in order to understand what is happening to a woman’s body during the birth process and how fathers can be supportive.

“During the third trimester, the last 12 weeks of pregnancy, a lot of things are going on, including many hormone changes,” says Carlisle. “A woman can be really happy one minute and crying the next. Men want to know what’s going on, but when they ask their partner, she says, ‘I don’t know!’

“The baby’s movements are also stronger,” adds Carlisle. “A woman can be irritable because she’s not getting enough sleep, as the baby’s movements are

waking her up and she’s also getting up to pee. She may complain more because she’s uncomfortable; her joints are starting to relax in preparation for birth, so there is hip and pelvic pain.”

Ah yes, sex. It’s what got you here in the first place, but, as Carlisle points out, men always want to know when they can have it.

“Unless the woman has a medical condition like bleeding, placenta previa or a history of pre-term labor and birth, or unless your health care provider advises you not to, you can have sex throughout the whole pregnancy if the woman is comfortable with it,” she notes.

And so you know, if your wife breastfeeds your child, this may decrease her sex drive. Just realize this is hormonal and won’t last forever.

BY CYNTHIA MCFARLAND

PHOTOGRAPHY BY JOHN JERNIGAN

Don’t take offense if your wife says something mean about you during labor; this too is normal.

There’s no other way to put it: Labor and birth are painful and messy. This, however, is also normal and natural. Women’s bodies are designed to give birth.

Most first-time dads don’t realize how long and messy the whole process can be. (Watch a few YouTube videos if you want a reality check.) And don’t take o ense if your wife says something mean about you during labor; this too is normal.

Television shows present a false idea of what labor entails and how long it lasts. For a first baby, 12 to 14 hours is the norm (but it can be much longer), and for second and third babies, six to eight hours is the average time in labor.

Doctors and midwives usually encourage the father to be as involved as he would like, such as cutting the umbilical cord. Even if a Cesarean birth is necessary, the dad can still be actively involved.

and dirty diapers to assess hydration and assure that a newborn is getting enough to eat, especially in breastfed babies where it is hard to quantify how much volume a baby has taken.”

Amazingly, newborns can often recognize their parents’ voices right away, as they’ve been hearing mu ed versions of those voices while in utero. Newborns can only see about eight to 12 inches in front of them, which happens to be the face-to-face distance when you’re holding them.

Mom has done most of the “heavy lifting” to this point, but dads can be involved in many ways once the baby arrives.

Taking time o from work to stay home those first weeks is ideal, if your situation allows. New daddies can change diapers, take a “night shift” and help with feedings (if Mom’s not breastfeeding). Providing extra help around the house is a simple, but huge, way dads can ease the transition of having a newborn at home.

It seems almost criminal that the hospital lets you leave with a brand-new little person and no owner’s manual. Try to relax. If you know the basics, you’ll be less nervous.

For starters, it’s very important to support your baby’s head and neck when holding him or her those first few months. Keep a good grip; as babies get older and more squirmy, they can flail right out of your arms if you aren’t paying attention.

“Newborns sleep a lot! On average, a newborn may sleep 16 hours per day, two to three hours at a time. The safest way for a newborn to sleep is flat on their back with nothing else in the crib or bassinet. Make sure the face is not covered by a blanket or clothing,” says Erin Clymer, ARNP, CPNP, a pediatric nurse practitioner at Pediatric Associates of Ocala with Dr. Stephanie Harrell.

New babies should eat every two to four hours.

“If they’re not waking up on their own in the first few weeks, it is important for parents to wake them to feed in order to assure proper weight gain, hydration and maintain blood sugar levels,” says Clymer, herself a mother of three. “Diaper changes should be just as frequent. We monitor wet

“There’s a learning curve for all of you, including your newborn,” says Clymer. “Be patient with yourself and your family. Take time to enjoy every minute because babies change and grow so quickly.”

For an in-the-trenches perspective, we spoke with three young fathers in Marion County.

Dhruv Patel, 33, and his wife, Alpa, are the parents of 3-year-old Radhika and 2-year-old Ohm and are expecting their third baby in early July.

Brian McElfresh, 31, and his wife, Natalie, are the parents of 2-year-old Lyla Anne and Gunner Charles, who was born on March 8.

Bobby Young, 26, and his wife, Christine, have a 4-year-old daughter, Julissa, and are expecting their second child this fall. (Late in 2014, little Julissa was diagnosed with leukemia and has been undergoing chemotherapy, which is set to end in March 2018. “Thank God, she’s doing well,” says Bobby.)

HL: What was the biggest surprise for you during your wife’s pregnancy?

Dhruv: “She never had any of the crazy food cravings I heard about. I was expecting a lot of mood swings. All my

friends told me, ‘Dude, she’s going to go pregosaurus or she-devil on you.’ That never happened. There were a couple times she started crying out of nowhere, and when I asked what was wrong, she said, ‘Leave me alone, I just want to cry.’”

Brian: “I expected the crazy cravings and late-night snacks, but those never came. I was genuinely surprised at how short nine months was; it seems so distant in the beginning of pregnancy.”

Bobby: “You don’t know what to expect and have a lot of di erent emotions. Just watching how my wife carried our baby throughout the pregnancy took me by surprise.”

Dhruv Patel

HL: Did you take classes/read/talk to other dads to help prepare?

Dhruv: “I think it helped that I was 30 when my first child was born. My wife and I agreed we wanted to be a little older and more mature when we started a family. We didn’t want to be kids having kids. When Alpa was pregnant the first time, I read some blogs online, and I read a book about newborns. I listened to advice from people, but every pregnancy and child are di erent, so you can’t know exactly what to expect.”

Brian: “Just prior to Lyla’s birth, I remember walking through the hospital and seeing future first-time moms and dads in a training class for newborns. At that point, I was slightly nervous wondering if I should’ve taken classes or read the books people gave me. I was feeling unprepared, but the ingrained ‘daddy instincts’ do kick in.”

Bobby: “We took the class at Munroe Regional that was recommended by our doctor. I learned about delivery there. A lot of dads I knew were also expecting around the same time, so we were encouraging each other.”

HL: How does reality compare with your expectations/hopes/fears?

Dhruv: “Reality was much better than I was prepared for and not as hard. My wife and I were scared the first time. We ‘overexpected’ everything, so we wouldn’t be surprised. Everybody told us we wouldn’t sleep much anymore, so a month before the birth, I started preparing by setting the alarm several times to wake up during the night. But our firstborn never woke herself up during the night; we actually had to wake her up to feed her. After our son was born, I expected to get peed on when I changed his diaper because people told me that would happen, but it never did.”

Everybody told us we wouldn’t sleep much anymore, so a month before the birth, I started preparing by setting the alarm several times to wake up during the night.

Brian McElfresh

Brian: “I knew this life-altering, benchmark day was approaching with my first child, but I didn’t have many expectations or fears. Honestly, my hope was just to get home with a healthy wife and baby. I hear friends talk about a baby like an inconvenience, which is never how I felt. They talk about a baby hindering their career goals or free

time. I understand that concept. However, it’s impossible to understand the love within a parent-child relationship until you go through it. Priorities immediately changed when Lyla was born, and it was 100 percent better than before, unexplainably good. She and Gunner have brought so much joy and laughter into our home. Natalie and I

hardly remember what life was like prior to having children.”

Bobby: “I’m a person who thrives in the moment, so as life took its course, I’ve adjusted to it and kept my mind open. Lifelearned lessons go a long way compared to what you’d learn from a book. It’s been great.”

HL: What’s the most surprising part of being a new father?

Dhruv: “My friends tell me I’m a tough guy, but when I held my daughter for the first time, I felt like ice cream melting. I can’t describe the feeling. There are no words. All my preparation didn’t prepare me for that emotion.”

Brian: “Leaving the hospital with another little human. That probably sounds odd, but it was weird.”

Bobby: “That my wife and I have created this being in our likeness who shares di erent traits we have, and just being able to love, care and ‘do life’ with her.”

HL: What’s the best part of being a dad?

Dhruv: “When my daughter and son call me Papa and run to give me hugs and kisses. That right there is the best part of everyday life.”

Brian: “Daily life. It’s the hugs, smiles, laughter and all of the firsts. The first bite into a lemon, first time crawling, walking, going to the beach, drinking sweet tea, etc.”

Bobby: “I’m a firm believer that childhood is probably the most important part of a human being’s life, because it shapes and molds them into who they are when they grow up, so the best thing is just being part of that. I’m also kind of reliving my childhood; things I might not have done as a child, I get to do now.”

HL: How has your relationship with your wife changed since becoming a father?

Dhruv: “On our days o together, we try to put the kids to bed early and have our own time together. We make that time as good as possible.”

Brian: “Natalie and I have become much closer. We understand our new responsibility and have to give each other breaks sometimes. We talk strategy. It certainly takes a team. I have to admit, Natalie does the brunt of the hard stu when it comes to middle-of-the-night baby needs. She’s the most selfless person I know.”

Bobby: “We’ve grown more mature and stronger as a couple, but it’s been challenging just because your full attention isn’t on one person; you have to share it now. You still have to give your wife 100 percent, but now you have this little one who needs your attention. It’s an interesting balance you have to find every day. You have to choose where to put your time and energy.”

HL: Any advice you’d pass on to other expectant/new dads out there?

Dhruv: “There are curve balls to everything, but when it comes down to it, just do your best. That’s all you can do.”

Brian: “Don’t miss any moments. You hear all the time that kids grow fast; it’s ridiculously true. Do your best. Everyone gets stressed out. It’s all worth it, and being a perfect parent is impossible. Pray endlessly for patience and self-control. Smile at the tough times. Give your wife a break as much as possible, especially the first couple months after birth.”

Bobby: “Know how you want to be as a husband and father. Really be there, care for and nurture your wife and baby. Don’t

allow circumstances to take over. It can be overwhelming at times, so just take it day by day. You have to be conscious of the future, but be there in the now.”

HL: Is there anything funny about fatherhood you want to share?

Dhruv: “Until you’ve been through it, who would know there are di erent levels of nipple gauges for bottles?”

Brian: “My sister-in-law, Sadi, trained Lyla that the FSU logo is called ‘poop.’”

Bobby: “When Julissa asks for something and you don’t immediately give it to her, she’ll make a sad puppy dog face, complete with puppy whining noises.”

Bobby Young

By Katie McPherson

Whether you’re an avid surfer or a newbie wanting to learn the ropes, make this the year you hit the waves like never before. Read on for world-class surfing destinations, the best schools for day lessons and the raddest new gear on the market.

School’s In is Summer

Florida has no shortage of surf schools, but some stand out thanks to their perfect locations and 5-star ratings. Check out the following and see if they sound right for your first intro course!

RON JON SURF SCHOOL

Cocoa Beach’s claim to fame is surfing, and that’s why it’s home to Ron Jon Surf Shop. Try your hand at surfing, standup paddleboarding or kitesurfing with the help of their instructors. They o er private, small group and group rates. Call for pricing, but know that the board is included. Just bring your towel!

150 E Columbia Lane, Cocoa Beach (321) 868-1980

ronjonsurfschool.com

SEBASTIAN INLET SURF & SPORT

Want to learn on “Florida’s best wave?” Located in the infamous Inlet, this locally owned and operated school o ers lessons from $40 to $70 as well as rentals for those with the experience but not the equipment. And if you’re thinking full emersion lesson, they also o er a weekend surf experience in Costa Rica.

8898 S Hwy A1A, Melbourne Beach (321) 574-0600

sebastianinletsurfshop.com

PURE LIFE SURF SCHOOL

Daytona Beach’s Pure Life Surf School o ers instructors who have taught all over the world, with private and group lessons available. Fees are $60 to $95 and include a board, rash guard and a wetsuit if you go in the colder months. They also o er standup paddleboarding for anyone looking to take up SUPing. Book online for maximum ease.

2705 South Atlantic Ave., Daytona Beach Shores (386) 492-7873

purelifesurfschool.com

ST. AUGUSTINE SURF SCHOOL

One of the highest rated schools in the state is St. Augustine Surf School, which o ers 90-minute longboarding lessons for $75 oneon-one or as low as $55 in a group. Book online ahead of time to reserve your space. If you want to ca einate as the locals do

after the beach, less than 10 minutes away is one of the best co eehouses in St. Aug, The Kookaburra. Shoes and shirt not required. This writer recommends The Honey Badger, basically a Cinnamon Toast Crunch latte. 5401 A1A S, St. Augustine (904) 206-SURF staugustinesurf.com

Surf Report Breakdown

Just like checking the weather, a smart surfer always checks the surf report to see how the waves are looking before they head out. A quick Google search of your destination’s surf report will get you to the right site, but sometimes the lingo (just like any other surf slang) can be hard to decipher the first time. Here’s what makes for good surf, and what that report is really saying.

SWELL DIRECTION: All you need to know is that a swell is described by the direction it originates from. A west swell formed in the west, and if your destination’s beach faces west, well that’s just perfect. A southwest swell, however, will be coming at you from an angle and create di erent kinds of waves.

WAVE HEIGHT: How big the waves will be is definitely a need-to-know number. Height and intervals between waves is read by o shore buoys, and most surf reports will interpret the data for you. For example, 3 feet and 10 seconds means 3-foot waves pass the buoy at 10 seconds apart. The biggest factor in wave size, however, is the swell interval. The longer the interval, the larger the waves when they reach your area. At 3 feet and four seconds, don’t bother showing up. But 3 feet at 20 seconds? You should probably get to the beach immediately.

TIDES: Some beaches create better waves at high tide than low tide, and vice versa. Water depth hides or exposes peaks and valleys in the ocean floor, which can cause waves to break. Find out if the beach in question is known as a low tide break or a high tide break, and time your visit based on the tide schedules.

Photo by John Jernigan

LOCAL WINDS: O shore winds are responsible for creating swells, and the swells grow as they travel closer to shore. However, local winds can make or break a promising swell. Onshore wind—wind blowing from behind or across waves onto the shoreline—causes choppy surf that is di cult to ride. Winds that blow o shore and directly into the waves hold them up for a moment while breaking and keep the surf clean. The ideal condition is no wind at all, which results in the glassy water surface all surfers live for. If you see glassy on the report, start heading for the door.

WAVE BREAK: Waves break depending on the geography of the shoreline—when a wave finds topography to expend its energy on, it rolls up into a wave shape and crashes back down.

BEACH BREAK: The most common of the three, most places you surf will be beach breaks. Waves usually break within 100 yards of the shoreline as the ocean floor rises up to meet the swell. Although they aren’t hard to access, they can be unpredictable in direction and harder to catch as a result.

POINT BREAK: These make for worldclass surfing, and they’re behind legendary spots like Je ries Bay and Malibu. A natural point in the coastline or a manmade feature, such as a jetty, causes the waves to break left or right exclusively and provides longer rides than beach breakers.

REEF BREAK: Arguably the most consistent waves in the world happen at reef break locations. As waves break over rock beds or coral reefs, they arch up quickly into fast, hollow waves. They’re the freight trains of waves, lining riders up for aerials maneuvers or pipeline rides like you’d see in a movie. But because of their power (and the fact that only a few feet of water separate surfer from sharp reefs), these waves should only be taken by true veterans.

Photo by John Jernigan

Sources: visitfl orida.com, rootsrated.com, ocregister.com, thesurfi ngsite.com, surfi ng-waves.com

Catch ese Competitions

Want to see what seasoned surfers can do with the right waves? Or maybe the kids want a chance to try? Check out these upcoming events for fun spectating for falling in love with a new sport.

GNARLEY CHARLEY SURF SERIES

Weekends from June 5 through Nov. 3 Gnarley Charley grew up surfing in Daytona Beach, and now travels Florida teaching young surfers how to advance in competitions and improve their performance, while also reminding them to have fun. They’re all over the state but spend lots of time in Satellite Beach, Cocoa Beach and New Smyrna Beach.

For more information or to sign up your grom, call (386) 690-SURF or visit gnarlycharleysurfseries.com.

SUPER GROM SURF FESTIVAL 2017

Saturday, June 17, 9am-3pm

Jax Beach Pier, Jacksonville Beach

Grom, n. a young surfer, usually age 15 or below. The cutest contest in the surf world, this day is dedicated to participants age 10 and under. Through this event, the Florida Surfing Association encourages families to get outside and enjoy surfing their local beaches.

For more information or to register your little surfer, visit floridasurfing.org.

SILENT SURFING 2017

Wednesday, July 19, 9am-12pm

6th Ave. N, Jacksonville Beach

Each year, the Florida Surfing Association seeks to share their “surf stoke” with a group of people not commonly given the chance: deaf or hard of hearing athletes. In a beginnerfriendly, push-and-surf-style competition, these new surfers can take on the waves with the help of instructors and ASL interpreters by their sides.

For more information, visit floridasurfing.org/event/silent-surfing.

SEBASTIAN INLET REGULAR JOE SURF FESTIVAL

Saturday, Sept. 16 and Sunday, Sept. 17, 8am-6pm North Jetty, Sebastian Inlet State Park

It’s a surf competition for the non-pros! Check out some of the best local surfers shred the waves they know and love in this benefit contest for the Sebastian Inlet Charter of Surfrider Foundation. In case of bad waves, backup dates are September 23 and 24. Free with park entrance fee.

For more information, call (321) 5740600 or visit sebastianinletsurfshop.com.

Sweet Gear, Bro

If you’re feeling like you might have the hang of hanging ten, it’s time to start buying your own gear for your surfing days. Or maybe you’re a seasoned beach bum looking for some cool additions? Either way, here are some new, unique and classic items to add to your stash.

When it comes to board shorts, surfers need breathability and durability (because let’s face it, even the best boarders eat their fair share of sand). Enter the Quiksilver New Wave Highline Boardshorts Covered in a proprietary Dry Flight coating, these shorts don’t allow water to absorb into the material. That means they stay lightweight, dry quickly and maximize mobility. They also have heatbonded seams for ultimate durability. They’re some of the priciest shorts on the market, but for avid surfers, they might be worth the investment. $199.50, quicksilver.com.

Board bags from Rareform are made from billboards, which means each bag is completely unique and those billboards aren’t piling up in landfills. Yay style, yay environment. (Bonus: You may recognize these board bags if you’re a fan of Shark Tank.) $88-229, rareform.com.

Tired of itty bitty bikini malfunctions? Seea o ers suits designed by pro surfer Amanda Chinchelli for women who want to get in the water without holding onto

ATLANTIC SURFING FEDERATION CHAMPIONSHIP SURF CONTEST

Friday, Oct. 6 through Sunday, Oct. 8, 7:30am-5:30pm

North Jetty, Sebastian Inlet State Park

Another North Jetty gem, check out this amateur-level contest as surfers from all over the state compete for the championship title. Free with park entrance fee.

For more information, visit atlanticsurfing.org.

QUIKSILVER’S KING OF THE PEAK

Saturday, Nov. 4, 2017 and Sunday, Nov. 5, 8am-6pm

North Jetty, Sebastian Inlet State Park

Someone has to be crowned King of the Peak this year, and with a major organizer like Quiksilver, this is an event not to miss. Free with park entrance fee.

For more information, visit quicksilver.com.

their tops and bottoms the whole time. They’re stylish, reversible and made of a breathable neoprene alternative that wicks moisture away from the body. Choose from one-piece, two-piece and other styles. $50-$150, theseea.com.

Future Fins let the rider customize their experience. Do you want more speed, better balance or increased control? Now you can choose without purchasing multiple boards. $110, futurefins.com.

Set to be released August 1, Hound of the Sea is a memoir detailing Garrett McNamara’s seemingly insane quest to surf the largest waves on Earth. He set the world record for surfing a 78-foot wave in 2011 only to break it two years later, and readers will learn from the legend himself why chasing deadly swells has become his life’s passion. Pre-order the book on Amazon.com for $10.99 in paperback or $12.99 for Kindle.

Every surfer has their favorite brand of wax. For most, Sticky Bumps is the holy grail. It’s been getting the job done, fussfree, since 1940. Beginners in need of wax should visit stickybumps.com immediately, drop $13.50 on their first box and never look back. It works in every water temperature, too, so no Florida temps will melt it from your board. If you didn’t know, now you know.

Photo by John Jernigan

gotta-have granola

In my humble granola aficionado opinion, this tasty granola recipe hits all the right notes.

› Recipe and photos courtesy of Robin Fannon

A hint of maple, a touch of vanilla, slightly salty and definitely crunchy, it covers all of my requirements for a great granola experience.  The inspiration for this recipe came from The Thug Kitchen cookbook. Fair warning: This is not a book for the faint of heart, so if you have even the slightest bit of puritan in you, don’t go there! Over the course of trying more variations than my waistline could handle, I finally hit the sweet spot. The beauty of this recipe is that it is highly adaptable to your personal taste preferences. If you don’t care for pecans, toss in some walnuts instead. Do cranberries make you break out in hives? By all means, substitute with raisins or any other dried fruit. The world is your granola oyster! Once you see how easy it is to prepare, how the aroma of it baking permeates the whole house and how fresh and delicious it tastes, you will be sliding down the slippery slope of granola addiction.

just a little tip:

For all of you three-bowl-a-day Cheerios junkies out there, give this a try instead! Sprinkle 1/4 cup granola over fresh organic berries and your favorite yogurt and you just might hear the angels sing!

Goji Berry Granola

1 container (42oz) Organic Old Fashioned Rolled Oats

1 cup pecan pieces

1 cup raw pumpkin seeds

1⁄2 cup extra virgin olive oil

1⁄2 cup Vermont maple syrup

1 tablespoon cinnamon

1 tablespoon vanilla extract

1 tablespoon Himalayan pink salt

1 7oz package of dried goji berries

Makes approximately 20 1/4-cup servings

Mix oats, pecans, pumpkins seeds and salt together. › In a small sauce pan, warm up olive oil, maple syrup, vanilla and cinnamon. › Pour this over the dry ingredients, and mix thoroughly. › Bake in a preheated 350°F oven (Oven calibrations vary, so keep careful not to burn.) approximately 30 minutes, stirring halfway through. › Remove, and cool completely. (I usually leave it overnight.) › Fold in goji berries and cranberries.

rsvprobin.com

1 cup dried sweetened cranberries

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

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what’s trending?

These sun-sational beauty trends have made it to the top of our June favorites list.

› By Laurel Gillum

Sinful Colors Nail Polish

Whether you care to dabble in nail art or stick to a solid, these colors are there for every occasion, every outfit and every style. Our favorites? Rays of Bright and Vivid A Try! sinfulcolors.com

Hard Candy Look Pro Metal Eyes Chrome Eyeshadow Kit

This one is for the runway—or date night with your special someone. In this kit, you’ll find four highly pigmented metallic eyeshadows (copper, rose gold, silver and brown), mixing liquid, a mixing well, a professional dual-ended eyeshadow brush and a mini black eyeliner. Follow the instructions to create a look worthy of the red carpet.

Hard Candy Look Pro Matte Eyeshadow Pro Palette

Create and rock any look with these 15 matte eyeshadow shades and four eyeshadow brushes. Ombré, contour or smoke out your eyes with this professional palette capable of taking you from simple to dramatic.

Hard Candy Blooming Lip Oil

Infused with over 10 essential oils, this lip oil does well hydrating and restoring dry and chapped lips. Pucker up—this gloss goes on clear and reacts with your lip’s pH to bloom into your own unique hue of perfection.

Hard Candy Sheer Envy Color Correct Cushion Wonder

Breakouts be gone! If only it was that easy, right girls? The good news is, if we can’t banish them, we can hide them. This color-correcting serum is available in four shades to mask three major skin concerns: green to eliminate redness, lavender to mask sallowness and yellow to correct mild skin discoloration.

Hard Candy Wet Ever Bold Hold Lip Lacquer

This gloss will top o your summer night look with a playful shine. Apply and throw it in the bag—it’s time to hit the dance floor. hardcandy.com

Hard Candy Glamoflauge Mix-In Pigment Makeup Drops

Want to look a little more bronzed before you head to the beach this weekend? Hard Candy’s liquid pigments allow you to customize any foundation to get that perfect sun-kissed hue. You can also use this product alone to contour or add color to your cheeks. Either way you choose to glam, this product will leave your skin glowing.

Dermelect ME Nail Polish

This peptide-infused nail lacquer is perfect for weak, fragile nails. Dermelect ME restores flexibility, is chip resistant and comes in more than 60 amazing shades. Two of our favorites are Coquette and Enlighten Me. dermelect.com

Women’s Health Imaging Empowered By A Woman’s Perspective

Although there is more to a specialized field like women’s imaging than just the latest and greatest advances in diagnostics, there is the added element of a woman’s perspective, which is important in supporting and empathizing with patients. That’s why RAO is proud to have Board-Certified Radiologist Dr. Amanda Aulls as its Medical Director of Women’s Imaging Services at its Women’s Imaging Center and TimberRidge Imaging Center.

A specialist in diagnostic radiology, neuroradiology and breast imaging, Dr. Aulls provides an added element of understanding and unity to women’s health services, and it shows in all aspects of RAO’s system of care, from the highly trained patient support team to the panel of technologists who perform their duties with incomparable dedication and sensitivity.

“Of course, all people deserve diagnostic accuracy, speed and compassionate care, and RAO is committed to those ideals with each and every patient,” says Dr. Aulls. “But, as a woman, I can tell you there is a feeling of security knowing that the umbrella of women’s diagnostic services is overseen by someone who personally relates to every aspect of the experience. After all, you can’t know what it is to have a mammogram unless you’ve had one yourself.”

For Dr. Aulls, RAO’s deep involvement in patient care supports greater accuracy, quicker turnaround and less patient anxiety.

“We were the first local practice to o er 3D Mammography™ examinations, which enable superior early discovery, especially among the roughly 47 percent of women who have dense breast tissue, and it produces far fewer false positive results. Our radiology team not only subspecializes in women’s diagnostic services, we also read all imaging results in-house, instead of sending them out to a third party like a lot of practices

Radiology Associates of Ocala (RAO) has been a local leader in diagnostic and interventional radiology services for decades, and providing state-of-the-art technologies and procedures ahead of its competitors has been one of the hallmarks of the practice. FOR MORE ABOUT RAO’S WOMEN’S IMAGING SERVICES, visit RAOCALA.COM or call (352) 671-4300 .

do. People who come to see us are our patients, and their imaging matters to us. There’s no assembly-line approach here that might diminish our accuracy, compassion or direct interaction with referring physicians. We deliver the kind of care we’d want for our family members, our friends and ourselves.”

Because mammograms are reviewed on-site, RAO can perform follow-up imaging or image-guided biopsy the same day when required to obtain quicker answers and reduce patient worry. This philosophy of both diagnostic and emotional care is applied to all breast imaging services, from 3D Mammography™ exams and stereotactic breast biopsy to breast MRI and ultrasound, as well as other women’s services, like pelvic ultrasound and DEXA bone density testing.

RAO’s advanced technologies, comprehensive array of services and ongoing accreditation have earned its women’s imaging centers the elite Breast Imaging Center of Excellence designation from the American College of Radiology.

“I feel privileged to be RAO’s Medical Director of Women’s Imaging,” says Dr. Aulls. “My years of education, specialized training and experience make this post the perfect way to help women seeking a quick, accurate and caring answer to a medical question. That’s what I call synergy.”

armed and ready

Challenging your arms and chest muscles helps you reach a higher power.

› By Angelique Anacleto

It’s no wonder upper limbs are called arms. Like precision tools or weapons, these babies carry out deft, mechanical maneuvers to accomplish daily tasks. Your chest then operates as a gear stick that controls their range of motion. Thus, staying strong with weights benefits individuals all the way into their 90s. As it turns out, lifting dumbbells just might make you the smartest kid in class.

the buff starts here

To begin taking ownership of your strength, Ti any Wheeler, wellness director for the Frank DeLuca YMCA Family Center in Ocala, advises starting small by utilizing body weight to do push-ups and pull-ups.

“The mistake a lot of people make is not sticking with the basics,” says Wheeler. “The average gym-goer completely neglects all of their stabilizer muscles, which keep you steady while other muscles accomplish a movement. Basic exercises like pushups and pull-ups are easy to remember and fit into your daily routine. Give yourself a new goal every day, saying, ‘I’m going to do 10 push-ups,’ and increase from there.

“Modifying can be an excellent starting point where typically some sort of equipment is involved. At the YMCA, we have an assisted pull-up machine. You can also place a long resistance band

under your feet and attach to the pull-up bars to support lifting your body weight.”

fat melt-aways

For sculpted muscles to emerge, shrink surrounding fat with these lifestyle changes: snip 500 calories daily, use weights twice weekly and do cardiovascular exercise for 30 minutes, five days per week. When setting goals, keep in mind, one pound of fat stores 3,500 calories.

DIY weights

Don’t want to purchase a weight set or join a gym? Use these clever (and maybe a bit o the wall) ideas to MacGyver everyday objects into exercise weights like: repurposed basketballs into medicine balls, paint cans as kettle bells or sandfilled socks for wrist weights, even old fishing vests and du el bags. wikihow.com/Make-a-HomemadeWeight-Set

super seniors

It’s never too late to weight train. Strengthening muscles improves walking ability, eases daily chores for independence, prevents fractures by building bone mass, sheds pounds and controls glucose, all of which builds confidence.

chest hair cheers

With omnipresent woolly beards and man buns, there’s now an all clear for waxed chests to creep back toward their former hairy glory. British hairstylist Daniel Johnson had some fun meticulously shaving famous skylines into chest hair. Etchedin man-bikini tops have also humorously made Instagram rounds. For our purposes, perhaps clipping a Tuscawilla Park sculpture design could be a nice change of pace?

Give yourself a new goal every day, saying, ‘I’m going to do 10 push-ups,’ and increase from there.

just a phase?

“It must be a full moon,” said everyone whose day included a full-fledged mood swing, an unexpected labor or the unnatural growth of body hair. Brace yourselves— these may be completely probable scenarios. Like a menstrual cycle, the lunar cycle is 29.5 days on average, perhaps coinciding with certain behavioral patterns. The theory of the lunar e ect on birth is based on the fact that the moon’s gravitational pull causes high tides. Because the human body is made up of 80 percent water, the pull is believed to speed along the childbirth process. And the hair situation?

Beauty gurus swear by the “Werewolf E ect,” a belief that the full moon makes hair grow fast, thick, long and luscious. So the next time your world is feeling a little out of whack, better check the calendar.

Look up! It’s a full moon.

five-paw products

By Laurel Gillum

We’ve tallied the barks and the meows, and here are the items pet lovers should check out this season.

barkworthies –superfood jerky

Much like humans, research shows that dogs can also reap the many benefits of superfoods. Made with wholesome ingredients like blueberries, carrots and pumpkin, these treats are tasty and healthy. High in protein, Barkworthies support muscle growth and development and are grain and gluten free. Made with real meat, they are rich in vitamins, antioxidants and fiber to support

a pet’s digestive system. These products also help support a healthy immune system and protect against anti-inflammation. barkworthies.com

cat claws – cat scratchers

The M.A.X. Endeavor Cat Scratcher is no ordinary cat scratch post—it’s made in the USA from renewable ribbed cardboard and comes 100 percent cat-friendly. A playground of sorts, it includes two play tunnels, a ramp scratching surface and a curved sleeping nest. Most notable, to fit the interior of your home, the scratcher comes in various shapes, designs and colors. For a brighter addition, the Fins N Feathers activity center includes a ridged side for rubbing, a scooped top for

snoozing and a bag of 100 percent pure Cat Claws Natural Catnip—it’s every cat’s dream. catclaws.com

angel suppliespet– braided collar

These collars are constructed of 100 percent genuine harness leather and brass hardware. Perfect for strong dogs, these collars soften well over time and provide the ultimate classic look. angelpetsupplies.com

Between the hours of fetch and late-night bathroom breaks, our pets have us wrapped around their paws.

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eazee by foolee – click & brush deshedding tool

This product for dogs and cats is a safer, gentler and more stylish grooming alternative. Unlike ordinary metal deshedding tools, this brush features a composite plastic comb with smooth, rounded teeth. The head and contoured handle are precisely balanced, and users can easily adjust the deshedding comb depth for either short or long hair. eazee.pet

BARKSHOP

– LAVENDER PAWSTICK

This protective balm stick will keep your pup’s paws soothed, soft and protected from exposure to hot surfaces in the summer. The Pawstick puts their signature Healing Paw Balm in a super-convenient stick form. Certified USDA Organic, it’s full of the good stuff: almond and olive oils, shea butter, aloe vera, beeswax and more. barkshop.com

petkin – doggy sunwipes

whistle – gps pet tracker

Whistle uses GPS technology to help you track your pets to ensure they never get lost. The device attaches to your dog or cat’s existing collar and lets you see their location using a companion app for Android and iOS. You can create a boundary around your house, and if your pet goes outside that boundary, a notification email or text message will be sent to you. Apart from tracking location, it also lets you track their activity, eating habits, rest and other behaviors to keep them healthy. whistle.com

the green pet shop – cool pet pad

gold paw series – sun shield tee

Let’s face it, it’s hot outside! This lightweight, stretchy jersey T-shirt provides Fido some much-needed sun protection. It’s also great for dogs

su ering from certain skin conditions or wounds and works to keep dogs from bothering topical medications once they are applied.

goldpawseries.com

Doggy Sunwipes provide the fastest, most convenient way to protect your dog from the sun’s harmful ultraviolet rays whenever they’re outdoors. Each wipe is moistened with a gentle, non-greasy formula developed especially for dogs that compares to SPF 15 rated sunscreens for people. Simply wipe all over anytime your dog is out in the sun, especially on ears, nose, muzzle, pink skin areas or the entire coat of light colored or short-haired dogs. petkin.com

catit – senses 2.0 wellness center

A massage center for cool cats, this spa-like wellness center was designed to be the ultimate relaxation spot for felines. The bed comes complete with a variety of brushes, textures and massage ridges to keep cats groomed, while the padded cushion keeps them rested. catit.com

The pad is available in five pet-friendly sizes. This cooling bed cools your dog as soon as they lay on it! The pressure-activated, non-toxic, cooling gel formula is activated by your pet’s weight and heat, lasts for up to three hours and automatically recharges itself after 15 to 20 minutes of non-use. thegreenpetshop.com

petsafe – drinkwell original pet fountain

Keep your pet’s water fresh and clean with the Drinkwell Original Pet Fountain. This fountain holds 50 ounces of water and continuously circulates and fi lters your pet’s water. The free-falling stream aerates the water for freshness and encourages pets to drink more water. petsafe.net

caru –pet food/broths

Made from natural products, you can be assured that this pet food for dogs and cats is made with natural and healthy ingredients. Flavors such as Real Turkey Stew and Grass-Fed Beef Bone Broth make these grain-, gluten- and wheat-free stews, broths and treats enjoyable for your furry friend. carupetfood.com

rut buster

Healthier habits in one, two, three. › By

Stuck in a rut for the past forever? If you have goals you want to achieve without always falling into the same time-warp trap, we have some handy strategies for you. Better your habit situation with these tips.

habit power

Charles Duhigg, a Pulitzer-prize winning journalist, wrote the book The Power of Habit, which outlines a loop of actions that helps form habitual behaviors without excessive mental anguish. Here’s how it works:

CUE: The trigger to perform an action or habit

ROUTINE: The action that you already do, a.k.a. the ‘bad’ habit

Cealia Athanason

“To change a habit, you must keep the old cue and deliver the old reward but insert a new routine,” Duhigg says.

When you wake up in the morning, that’s a cue for whatever action you always perform next, such as scrolling your phone or hitting the snooze button. To change that habit to, say, getting right out of bed, you would need to insert that new action right after the cue of waking up or first hearing your alarm. Then, your usual reward would need to follow immediately—like making co ee or jumping in the shower—to help that new habit eventually stick.

be neaky

This cue-routine-reward system can be used to develop any new habit. If you’re fi ghting for time in your schedule, take stock of the time you spend in front of the television, scrolling your phone or waiting for things to happen. Then, sneak your preferred actions in where your timewasting habits live. And stick with it. Here are a few ideas to get you started:

Exercise daily. Replace hitting the snooze button with 10 minutes of exercise in the morning.

Clean house. Spend increments of five to 10 minutes putting away clutter, dishes or laundry while waiting for dinner to cook.

Finish books. Swap scrolling social media feeds for at least 15 minutes of reading a physical book.

Sleep better. Instead of ending the night in front of the television, create a winding down routine that includes a long bath, reading or listening to peaceful music—whatever works for you.

Eat healthy. Waiting for an appointment or to pick up the kids? Pull out your phone and, yes, you may scroll—as long as you’re searching for healthy recipes. Look for dishes that require only a few ingredients and brief preparation times.

And if you miss a day? No sweat. Research shows missing a day or two won’t slow down your habit formation if you stick with it otherwise.

The payo you get following the routine action or habit

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

Minimally Invasive Surgery at Ocala Health

ocala health made sure everything went really smoothly.

Robert Peary Cardiovascular Surgery Patient

cut the cords

Gather the clutter—there are plenty of places to take old electronics to get them out of your home for good. The best part? They may get a second life with someone else!

With every great electronic detox comes a game plan. Knowledge of where and how to donate your old electronics will make it much easier to part with them. (Yes, we mean the Walkman you’ve been holding onto since ‘79.) Here are some ideas.

recycle

Because electronics are not permitted to be disposed of like regular trash (too many toxins), Marion County has provided the community with various drop-o locations for the safe recycling of electronics. The designated green compactor boxes are labeled “electronics recycling.”

Items eligible for donation are as follows:

• Televisions and remote controls

• Cell phones and chargers

• Stereos, CD players, radios, tape recorders

• Computers, monitors and keyboards

• Digital clocks

• Telephones and answering machines

• Scanners, fax machines and printers

DROP-OFF LOCATIONS:

Ocala

Baseline Recycling Center

5601 SE 66th Street, Ocala

Dunnellon 4232 S U.S. Highway 41, Dunnellon

go green

Even if it’s not the latest and greatest gadget, most cellular devices can be sold directly to a buyer for cash. Shop around; some phone companies o er a store credit for tradeins, while online services send cash for the exchange of ancient electronics.

Martel Recycling Center

296 SW 67th Avenue Road, Ocala

Forest Corner 950 S Highway 314A, Ocklawaha

AMNESTY DAY

Newton Recycling Center 1750 NW 100th Street, Ocala

Fort McCoy 12195 E Highway 316, Fort McCoy

The City of Ocala will hold a Household Hazardous Waste and Electronic Waste Collection on Saturday, July 8 from 9am to 2pm. The collection site is located at NE 14th Street and NE 8th Avenue. Electronic recycling of computers will include certified data destruction. This is a safe way to discard your electronics with knowledge that they won’t sit in a landfill.

Weirsdale 13535 SE 164th Street, Weirsdale

unsubscribe

Mental electronic clutter can be just as unsatisfying as physical clutter. An unruly flow of emails can ultimately lead to confusion. Although it may be unreasonable to unsubscribe from every company that sends you mail, you can take a few minutes each day to unsubscribe from a couple messages at a time. Your inbox should only contain mail you want to open.

In with the new, hang on to the old? Cords, old computers and cell phones are items that tend to stay permanent residents in your home—no matter how outdated they may be.

› By Laurel Gillum