Healthy Living, January 2024

24 B O DY L A N G UAG E

T H E T E L LTA L E S I G N S YO U R C R AV I N G S S E N D A B O U T YO U R H E A LT H .

JAN. 2024

Shaping your futur e

A look at weight lo ss options to help guid e your path to succes s.

Health

Pros

SPECIAL PROMOTIONAL FEATURE

EASE THE PAIN OF FINDING THE RIGHT HEALTHCARE PROVIDER.

Refreshed and renewed

REMEMBER MOMS: SOMETIMES YOU NEED TO PUT YOURSELF FIRST TO TAKE CARE OF EVERYONE ELSE.

To share or not to share?

A DAD AND DAUGHTER DEBATE ABOUT HOW MUCH PERSONAL MEDICAL INFORMATION TO SHARE WITH FAMILY.

50 years

Over of experience treating cardiac and vascular diseases.

We take your health to heart.

Our Providers Asad Qamar, MD, FACC Aalok Patel, MD, FACC

At Lorven Heart & Vascular Institute, we believe prevention offers the best outcome.

Our compassionate providers consider the trusting relationship that develops between the doctor and patient is a valuable asset in achieving the common goal of wellness and deterring cardiovascular disease.

CONTACT US TODAY TO SET UP YOUR CARDIAC CARE CONSULTATION OCALA

Claudio Manubens, MD, FACC Aon Mohib, MD, FACC Oji Joseph, MD, FACC Sualeh Ashraf, MD, FACC Usman Siddiqui, MD, FACC Mary Lane, ARNP Jeveria Ali, DNP, ARNP

1609 SW 17th St, Ste 100 Ocala | 352.401.9888

7535 SW 62nd Ct Ocala | 352.619.2550

THE VILLAGES

WILLISTON

17820 SE 109th Ave, Ste 108 The Villages | 352.401.9888

229 NW 1st Ave Willinston | 352.619.2550

(352) 622-5183 | OcalaEye.com

EYE EXAMS | CATARACT SURGERY REFRACTIVE LENS EXCHANGE LASIK | EYELID SURGERY | CORNEA GLAUCOMA | RETINA | DRY EYE OPTICAL | HEARING | AESTHETICS Schedule your appointment today!

Call (352) 622-5183 or visit OcalaEye.com

Ne

w

Loc

atio

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Offices in Ocala, The Villages Community and Dunnellon

Coming Soon

OCALA EYE CLINIC & SURGERY CENTER 4508 Warm Springs Ave Wildwood, FL 34785

DID YOU KNOW? Did you know that by 2030 an estimated 12.1 million people in the United States will have Atrial Fibrillation (AFib).

352.674.2080 | villageheartandvein.com 8575 NE 138th Lane, Suite 203, Lady Lake 708 Physician Court, Suite 2, Leesburg

A Calm Oasis:

Mindfulness PA I D

P RO M O TIONAL

M

FEATU RE

indfulness techniques help us become more resilient to life’s challenges. Amy Roberts, LCSW and Mindfulness Meditation Teacher at RBOI, says that developing a non-judgmental, beginner’s mind is key. “Be aware of your reactions, your thoughts, your body, but in a way that’s patient and trusting,” she explains. “Don’t judge your reactions as right or wrong, or good or bad, but have a childlike curiosity about your feelings, emotions, or responses. It’s really extending a kindness inward, but also to those around you.”

She points to studies showing that mindfulness improves memory and concentration. Mindfulness can also decrease stress, anxiety, and depression, while improving quality of life and one’s ability to cope.

Roberts offers free Friday meditation sessions on Zoom. To learn more about mindfulness programs

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at RBOI, call her at 352-732-0277. You can also access meditation videos at any time on RBOI’s guided meditation page, RBOI.com, under the “Cancer Support” tab.

Come Meditate with Us! Roberts leads Tuesday meditations noon-1PM, free to any current and former RBOI patient and to any Marion County resident 55 and older.

RBOI and Healthy55.org offer this program at One Health Center, 1714 SW 17th Street, Ocala, FL 34471. To sign up, phone or email Brenda Williams at 352-812-2059 or bwilliams@onehealthcenter.com.

by the numbers

Take a Rest STOP

75% More than

People who use meditation for health reasons

How do you create internal peace amidst disruption?

Roberts recommends the STOP technique.

S MEANS STOP. Pause

whatever you’re doing. It may help to picture a big STOP sign in your head.

T means Take a big, slow

breath. Fill your lower and middle belly, widen your chest up to the top, and then reverse that flow down to the belly button. Take those breaths for however long you need to.

4x

Meditation was shown to be four times more effective in reducing blood pressure compared to health education

O MEANS OBSERVE. “We’re observing without judging ourselves,” Roberts says. “With a sense of kindness, the way you would with a friend. What’s going on right now? Am I hungry? Am I tired? What do I need?”

P

MEANS PERCEIVE whatever you need in that moment.

Maybe you need to say, “I’ll get back to you tomorrow” or take a brief walk outside. For some people, prayer provides a sense of stillness.

The STOP technique is an internal exercise. “It’s something you can do when something is really triggering you,” Roberts explains. “Nobody has to know what you’re doing, but you can do it quietly for yourself. And the more times you use it, the more it becomes the default.”

Giving Thanks Having a gratitude practice can lift you out of a dark place. “Gratitude doesn’t mean ignoring what is difficult,” Roberts says. “Life is tough, but a gratitude practice helps to balance the heaviness of managing a crisis. You’re not just your disease. Other things in your life have value or purpose and can give you some sense of joy or safety.”

The practice can include a gratitude journal. “Every morning or evening, write down a few things that happened or that you have that day that you’re grateful for,” Roberts says. It can be something simple like, “I love my hair color today,” or, “I have a roof over my head.” Think about why you are grateful and what those things mean to you.”

Don’t worry if you skip a day or a week, Roberts advises. Just start again. “Patience and empathy are key.”

14% More than

Americans who have meditated at least once

6 months

Neurological improvements have been found in older adults who received 6 months of mindfulness training, compared to those who did not.

Patient-centered radiation oncology close to home The Villages 352.259.2200 Ocala 352.732.0277 Timber Ridge 352.861.2400 Inverness 352.726.3400 Lecanto 352.527.0106 RBOI.com

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J A N ' 2 4 • H E A LT H Y L I V I N G C F.C O M //

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JANUARY 2024

VOLUME 01 / ISSUE 02

F E AT U R I N G

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Weight loss stories

Slimming down can be challenging, but Healthy Living delved into a variety of weight loss options.

We also share expert advice about staying fit in later years and how even the smallest amount of exercise each day can help with effective weight management and overall health.

Stories: Karon Warren and Cynthia McFarland

In Every Issue

10 Publisher’s Letter 12 Health Matters 82 Final Thought 24 B O DY L A N G UAG E

T H E T E L LTA L E S I G N S YO U R C R AV I N G S S E N D A B O U T YO U R H E A LT H .

JAN. 2024

Shaping your future

A look at weight loss options to help guide your path to success.

Health

Pros

SPECIAL PROMOTIONAL FEATURE

EASE THE PAIN OF FINDING THE RIGHT HEALTHCARE PROVIDER.

Refreshed and renewed

REMEMBER MOMS: SOMETIMES YOU NEED TO PUT YOURSELF FIRST TO TAKE CARE OF EVERYONE ELSE.

To share or not to share?

A DAD AND DAUGHTER DEBATE ABOUT HOW MUCH PERSONAL MEDICAL INFORMATION TO SHARE WITH FAMILY.

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On the Cover Weight Loss Stories

Design: Michael Gaulin

19

body 20

Eat Fit Not Fat These recipes will help make your New Year’s Resolution to eat healthier easy to stick to.

Recipes: Louis Santiago

24

57

spirit 58

Moms need self-care, too A mother who raised six children never crumbled under the pressure of motherhood; she took it all in stride.

Story: Sabrina Ciceri

Cravings Unveiled Decoding hidden messages behind your cravings and what they reveal about your body’s nutritional needs.

Story: Roxanne Brown

26

Flex and define Want to develop muscle in your triceps and biceps?

Abbie Light, a personal trainer, demonstrates two arm exercises.

Story: Roxanne Brown

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Privacy vs. Connection A dad and daughter have a thought-provoking debate about sharing personal medical history with family and discuss how their thoughts may be influenced by generational perspectives.

Story: Marc RobertzSchwartz and Cadi Schwartz

63

mind 64

Staying connected

73

finance 74

Strive for financial balance

It’s hard to imagine going a day without a cell phone in hand, but how much digital time is too much?

Credit card debt can add up quickly, but these tips may help with getting and staying on track.

Story: Cynthia McFarland

Story: Healthy Living Staff

Health Matters

NEW YEAR,

NEW YOU!

BERRY HEALTHY

According to the Cleveland Clinic, there are five health benefits to consuming blueberries: they are rich in antioxidants, full of vitamins and minerals, help manage cholesterol, manage blood sugar and they reduce blood pressure.

Of course, blueberries are tastier when you pick them yourself. To do so, visit one or more of these u-pick blueberry farms in the tri-county area or search for others near you:

Many of us are determined to kick off the new year with the ambitious goal of losing weight. Here are some foods that will help you reach that goal.

Southern Hills Farms | 16651 Schofield

SOURCE: WEBMD

Back Road Berries | 13578 County Road

Road, Clermont | 407.986.5806 103, Oxford | 352.303.3213 B&G Blueberries | 10203 NE 10th St., Fort McCoy | 352.236.4410

GRAPES

COLLARD GREENS

SNAPSHOT

OF OUR HEALTH FISH

DARK CHOCOLATE

YOGURT W/ BERRIES

NUTS

APPLES

CAULIFLOWER

ZUCCHINI

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GRAPEFRUIT

The Florida Department of Health’s Sumter County office is asking residents to provide feedback by completing a survey for a community health assessment.

Results allow the department and other organizations to better address health issues facing the county. You must be 18 or older to complete the survey.

The link is https:// tinyurl.com/ SumterSurvey.

Health Matters

A DOSE OF NATURE Florida’s beautiful wilderness of palm trees, bushes, pine trees and oaks provide havens for a wide variety of colorful birds, so why not consider bird watching? Birding provides mental health benefits according to the National Audubon Society.

Here are some spectacular sites for birding in Lake, Sumter and Marion counties: Lake: Flat Island Preserve, Trout Lake Nature Center, Alexander Springs, Lake Louisa State Park.

Marion: Ocklawaha Prairie Restoration Area, Carney Island Recreation and Conservation Area, Ocala Wetland Recharge Park, Juniper Springs Recreation Area.

Sumter: Half Moon Wildlife Management Area, Sharon Rose Wiechens Preserve, Marsh Bend Outlet Park, Fenney Nature Trail.

PADDLE TO

FITNESS

Kayaking brings numerous health benefits, including improved cardiovascular fitness, increased muscle strength and reduced risk of wear and tear on joints and tissues. If you’re looking for a beautiful place to kayak, consider the crystal-clear waters of Marion County’s Rainbow River in Dunnellon. The 5.7-mile river was designated a Registered Natural Landmark in 1972.

J A N ' 2 4 • H E A LT H Y L I V I N G C F.C O M //

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Health Matters

Kindness:

IT’S IN OUR BLOOD ENLIGHTEN YOURSELF THROUGH

Darkness It’s never too early to make reservations for New Vision for Independence’s Dining in the Dark event February 29 at the Venetian Center in Leesburg. The event creates awareness about blindness and raises funds so the organization can better serve visually impaired individuals. You will

experience food, drink and conversation as you may never have before — without your sight as your other senses are stimulated by the smell, taste and texture of your dining experience. The Lake County Sheriff’s Office SWAT team will don night vision goggles as they serve guests.

Visit newvisionfl.org for more information.

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January is National Blood Donor Month.

Automobile accidents, cancer, surgery, burns, childbirth and other medical situations are part of the reason why someone in the United States needs blood every two seconds, according to the American Red Cross. Here are some locations where you can donate blood in Lake, Sumter and Marion counties:

OneBlood Clermont Donor Center

1200 Oakley Seaver Dr., Ste. 106 | 352.241.7543

OneBlood Leesburg Donor Center

10601, U.S. Hwy. 441 Unit C11 | 352.728.1223

OneBlood The Villages Donor Center 550 Bella Cruz Dr. | 352.750.4088

Health Matters

FAMOUS FACES

A few celebrities who have succumbed to heart attacks:

of heart disease

Don’t forget that next month is American Heart Month. This is a reminder that heart disease does not discriminate based on celebrity status and wealth.

Famous heart attack survivors:

Rosie O’Donnell

Kelsey Grammer

Larry King

Bill Clinton

Dick Cheney

Striving For

PERFECTION Orlando Health South Lake Hospital was named one of the nation’s top 100 hospitals according to an independent quality analysis provided by PINC AI, a technology platform that gathers healthcare data.

The purpose of the PINC AI 100 Top Hospitals program is to inspire hospital and health system leaders to pursue higher performance and deliver added value to patients and communities.

Pope John Paul I

Mother Theresa

Richard Pryor

Jerry Garcia

John Candy

SPEAKING OF Heart DISEASE...

Consider these eye-opening statistics about heart disease in the U.S.: • 1 person dies every 33 seconds from heart disease.

• 1 in 20 adults age 20 and older have coronary artery disease.

• Each year, 805,000 people in the U.S. have a heart attack.

• 1 in 5 heart attacks are silent, meaning that the person is unaware of damage done.

SOURCE: CENTERS FOR DISEASE CONTROL AND PREVENTION

From Head to Toe

Dr. Aurindom Narayan takes pride in providing comprehensive care and guidance to patients in Summerfield and surrounding communities.

PAID PROMOTIONAL FEATURE

F

or more than two decades, Dr. Aurindom Narayan has been at the forefront of the field of internal medicine, leaving a lasting impact on his patients and the healthcare community.

His journey into the world of medicine began in New Delhi, India, where he pursued his medical education at the All India Institute of Medical Sciences. Initially, he qualified as a general surgeon, but his career path took a turn when he couldn’t secure a job in India and struggled to obtain a categorical residency in the United States.

Driven by a passion for healthcare, Dr. Narayan switched to internal medicine, his second love. He completed his residency training at the University of Medicine and Dentistry of New Jersey and since established a reputation as a dedicated and respected Internal Medicine Specialist in a wide range of settings from hospitals and nursing facilities to rehabilitation centers and assisted living communities.

After moving to Florida, Dr. Narayan practiced in St. Petersburg and is now settled near Summerfield where his office at Lakeview Healthcare System—a partner with Aegis—is located today.

There, Dr. Narayan takes pride in addressing his patients’ health concerns from head to toe, including standard office visits and treating illnesses to minor procedures like skin surgery, and joint injections. His patient-centered approach places a strong emphasis on preventive care to optimize health and longevity by working to prevent problems before they arise.

Dr. Narayan’s commitment to comprehensive patient care is supported by his belief in a multidisciplinary approach to medicine. He values teamwork and strives for the best possible outcomes for his patients. As he puts it, “I like to be involved in the care of my patient as a whole and not just be a referrals coordinator sending patients to different specialists for every problem.”

10257 SE 167th Pl Rd, Summerfield | 352.307.9925 | aegismedicalgroup.com

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Recognizing his limitations, however, when he does end up referring a patient out, Dr. Narayan says he makes sure to stay in the loop.

“Let’s say my patient has a complex cardiac problem and I send my patient to the cardiologist,” he explains. “Well, I’m not just washing my hands of it. I would want to know what the cardiologist recommended, why he recommended it, and whether my patient is happy with that recommendation. In the process, I learn something, my patient learns something, and together we grow and move in the best possible direction.”

If interested in seeing Dr. Narayan, he is currently accepting new patients.

To schedule an appointment, contact his office at 352.307.9925.

CENTRAL FLORIDA PLASTIC SURGERY

IN THE

VILLAGES® SPECIALIZING IN: • Face and Neck Lift with Smartlipo of Neck and Jowls • Xeomin/Botox/Belotero Radiesse - Facial Enhancements • Direct Neck Lift • Torn Earlobe Repair • Smartlipo (Laser Assisted Liposuction) • Abdominoplasty (Tummy Tuck) • Arm Lift • Thigh Lift • Body Contouring After Weight Loss • Breast Augmentation • Breast Reduction and Lift • Skin Cancer Removal and Reconstruction American Board of Plastic Surgery

American Society for Aesthetic Plastic Surgery

American Society of Plastic Surgeons

American College of Surgeons

drserra.com | 352-259-0722

Lake Sumter Landing Professional Plaza | 910 Old Camp Rd. Suite 142 | The Villages

New Look,

Same Great Care

Hospice of Marion County is now an affiliate member of Empath Health. This

affiliation makes us part of a nonprofit, integrated network of care from Ocala

to Naples serving nearly 20,000 individuals in hospice care, home health, elder care and more.

We remain committed to serving our community with the same expert, compassionate care since 1983.

empath

e

HOSPICE OF MARION COUNTY Now an Affiliate of Empath Health. New Look, Same Great Care. empath

HOSPICE of MARION COUNTY HospiceofMarion.com

e

Body H E A LT H Y

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HealthyBody

Resolution New year’s

January

Turn the page, another year is in the books.

RECIPE: LOUIS SANTIAGO

PHOTOS: NICOLE HAMEL

S

o, what do you have planned for 2024?

Perhaps another resolution to eat healthier? Maybe shed a few pounds?

If so, read on.

One way of slimming down and improving your health is by consuming more fruits and vegetables, reducing processed foods, drinking more water, and managing portion sizes. Another way is to know what you are eating by getting back to spending more time in the kitchen creating more dishes from scratch, using more organic ingredients, or at least eating more wholesome foods. It’s time to be more proactive with your selection of ingredients and cooking methods and look for ways to maximize the natural flavors of ingredients. When you put more love into your food, it tends to show you more love in return!

Eating out of convenience

We will examine convenient options to create a healthier batch of recipes for you.

Remember, since you are in control of the ingredients you can make substitutions, experiment with different spices, like different chilies, and add cumin, ginger, and coriander and other seasonings. Protein options such as shrimp, mahi mahi, ground turkey, or firm tofu may also be substituted.

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SPICED CHICKEN CAULIFLOWER RICE BOWL 1 // SPICE BLEND 1⁄2 tsp.

1⁄2 tsp.

1 Tbsp.

2 tsp.

1 tsp.

1⁄2 tsp.

2 Tbsp.

1⁄2 tsp.

1⁄2 tsp.

1⁄2 tsp.

ground smoked chipotle chile (2 gm) fine pink sea salt (2.8 gm) ground dehydrated lime zest* (5 gm) garlic powder (7 gm) onion powder (3 gm) ground ancho chile powder (1.8 gm) paprika (14 gm) ground cumin (2 gm) hickory smoked sea salt (2.7 gm) cinnamon (1 gm)

*For dehydrated lime zest, peel 1 lime with a sharp peeler, put in air fryer set on dehydrate (125 F) for 2 hours or leave out at room temperature for 24 to 48 hours depending on humidly and temperature.

Add lime zest and remainder of spice mix to a spice grinder and process until fully ground and homogenous.

NUTRITION FACTS Serving size: 1 gm Servings: 41 Amount per serving Calories: 2 Total fat: .1 gm Saturated fat: 0 Sodium: 40 gm Total carbohydrates: .4 gm Protein: .1 gm

HealthyBody

2 // CHICKEN MARINADE

3 // ROASTED CORN & BABY TOMATO SALAD

14 oz 2 tsp.

1⁄8 tsp.

1⁄2 tsp.

1⁄2 tsp.

5

1 2.5 gm 1⁄2 cup 1⁄4 cup 1⁄4 cup 1 tsp.

1⁄8 tsp.

1⁄4 tsp.

diced chicken tenders into ½ inch (397 gm) roasted garlic pulp* (20 gm) lime juice (2.5 gm) seasoning blend (5 gm) tomato paste (4.5 gm) spritz olive oil (2.5 gm)

*To make roasted garlic you must first cut off the nonroot end of a small to medium head of garlic, spritz lightly with extra virgin olive oil on an oven-proof pan and roast for 20 minutes at 375 F. Let cool. When cooled, pulp should be soft enough squeeze out.

Squeeze out the roasted garlic into a bowl and mash till smooth with a fork. Add remaining ingredients and mix till completely coated. Allow to marinate at least 1 hour (but best overnight). Prepare an ovenproof pan by lightly spraying it with olive oil. Lay in an even layer and back in a preheated oven of 475 F. for 12 to 15 minutes, or until an internal temp of 165 F.

large ear corn (130 gm) or 1 cup of frozen kernels olive oil baby pear tomatoes (80 gm) red bell peppers (38 gm) scallions (17.5 gm) jalapeno (optional) (5 gm) lime juice (2.5 gm) olive oil (2.5 gm) ROASTED CORN & BABY TOMATO SALAD NUTRITION FACTS Serving size: ½ cup (132.5 gm) Servings: 2 Amount per serving Calories: 114 Total fat: 2.5 gm Saturated fat: .4 Sodium: 19 mg Total carbohydrates: 23 gm Protein: 4 gm

ROASTED CHICKEN TENDERS NUTRITION FACTS Serving size: 11 oz (312 gm) Servings: 2

QUESO FRESCO NUTRITION FACTS Serving size: 1 Tbsp. (25 gm) Servings: 2

Amount per serving Calories: 248 Total fat: 4.3 gm Saturated fat: .2 Sodium: 204 mg Total carbohydrates: 6.2 gm Protein: 47.5 gm

Amount per serving Calories: 71 Total fat: 5.4 gm Saturated fat 3.6 Sodium: 196 mg Total carbohydrates: 0 gm Protein: 5.4 gm

HealthyBody

4 // BLACK BEANS 1⁄4 cup 2 cups 1 Tbsp.

raw black beans (42 gm) water (708 gm) special seasoning (9 gm) Cook in a 2-quart saucepan on medium high heat for 25 to 30 minutes till tender.

Drain off the excess liquid and drain completely.

COOKED BLACK BEANS NUTRITION FACTS Serving size: ½ cup (106 gm) Servings: 2 Amount per serving Calories: 132 Total fat: .5 grams Saturated fat: 0 Sodium: 180 mg Total carbohydrates: 23.7 gm Protein: 8.86 gm

Preheat oven to 475 F. Spritz an oven-proof pan with 5 sprays of olive oil. Lay riced cauliflower evenly on the pan. Squeeze lime juice over the cauliflower. Cook in oven for 15 to 18 minutes. When finished cooking, let cool slightly, then put into a bowl and sprinkle with fresh chopped cilantro and mix till combined.

Total calories: 1075 Total fat: 55 gm Protein: 57 gm Carbs: 89 gm Sodium: 2180 mg

SERVING SIZE: 17 OZ (489 GM) SERVINGS: 1

6 // AVOCADO CREMA 1⁄4 1 Tbsp.

1⁄2 tsp.

1⁄2 tsp.

1⁄4 tsp.

1 Tbsp.

Hass avocado (25 gm) greek yogurt whole milk (37.5 gm) cilantro, trimmed leaves only (5 gm) organic blue agave (5 gm) lime juice (5 gm) water (15 gm)

Add all ingredients in a small blender and blend till smooth. Spoon into a small bowl and cover completely with plastic wrap or film so no air gets in.

Place in refrigerator (can be made the night before).

RICED CAULIFLOWER NUTRITION FACTS Serving size: 1½ c (175 gm) Servings: 2

AVOCADO CREMA NUTRITION FACTS Serving size: 1 tbsp. (32.5 gm) Servings: 2

Amount per serving Calories: 64 Total fat: 2.5 gm Saturated fat: 0.4 gm Sodium: 53 mg Total carbohydrates: 9.5 gm Protein: 3.5 gm

Amount per serving Calories: 19 Total fat: .04 gm Saturated fat: 0.3 gm Sodium: 7 mg Total carbohydrates: 1.9 gm Protein: 1.9 gm

LO U I S S A N T I AG O

4 oz marinated chicken 4 oz tomato salsa 4 oz guacamole 4 oz corn salad 4 oz brown rice 4 oz black beans 2 oz sour cream 1 oz shredded jack cheese

NUTRITION FACTS:

riced cauliflower* (360 gm) spritz olive oil (5 gm) lime juice (2.5 gm) chopped fresh cilantro (3 gm)

*You can rice your own cauliflower by using the big eye of a box grater and grating over a bowl held in position by a moist towel under bowl.

(no tortillas) 19 oz. serving

FIT RECIPE TOTALS:

5 // RICED CAULIFLOWER 3 cups 1 1⁄8 tsp.

1 tsp.

CHIPOTLE CHICKEN RICE BOWL

AMOUNT PER SERVING CALORIES: 648 TOTAL FAT: 15.24 GM SATURATED FAT: 4.9 GM SODIUM: 659 MG TOTAL CARBOHYDRATES: 64.7 GM PROTEIN: 71.1 GM

NOTABLE SWAPS: CAULIFLOWER RICE FOR BROWN RICE. AVOCADO CREMA FOR SOUR CREAM AND GUACAMOLE. COMBINING THE CORN SALAD AND TOMATO SALSA. ADDING MORE CHICKEN TO INCREASE PROTEIN. MAKING SPICE BLEND WITH LIME ZEST AND SMOKED SALTS TO INCREASE THE FLAVOR EXPONENTIALLY. FOR QUESO FRESCO ADD JACK CHEESE TO ADD TEXTURE AND FLAVOR TO DISH WITH LESS OF IT AND TO ADD PROTEIN, AS WELL.

E D I TO R I A L @ A K E R S M E D I AG R O U P.C O M

Louis Santiago is the chef and owner of Chef’s Concept Kitchen, located at Ageless Beauty Med Spa in Leesburg. He has been in the culinary field since 1997 and in the community since 2000. He worked for the Morse family of The Villages®, opening numerous country clubs for them, most notably Cane Garden Country Club, where he was chef for more than 14 years.

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Empower Your Active Lifestyle

Discover Team-Based Care Experience exceptional health care at The Villages Health. Our unique model offers personalized care, world-class facilities, same-day appointments and after-hours EZ-Care services. Led by your primary care physician, your care team works together with a shared goal to provide you with coordinated, high-quality health care services to keep you healthy and heal you quickly.

Schedule a Tour Today!

352-320-5877 TheVillagesHealth.com/Exceptional

HealthyBody

NUTRITIONAL

WISDOM Satisfying food cravings might require more than a quick trip to the nearest grocery store.

STORY: ROXANNE BROWN

H

ave you ever given in to a strong craving for chocolate cake or a glass of wine only to feel totally guilty afterwards for having indulged?

That guilt isn’t always warranted.

You may be experiencing that craving because your body is asking for nutrition and wants to keep your stomach happy, versus simply wanting a treat.

“Sometimes people’s food cravings are like a message from your body that you need

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something different, like a vitamin or mineral,” says Katie Gravante, a certified clinical nutritionist at Total Nutrition and Therapeutics in Lady Lake.

A nutrient deficiency is just one reason you could be experiencing a craving. Others include your mental state, context association and gut health. But experts have developed ways to help address cravings in healthy ways.

Katie’s insights are based on years of experience, as well as a

specialized test called SpectraCell that evaluates 33 vitamins to highlight potential deficiencies over a six-month period in patients.

“What I find very interesting is that most of the things people are lacking kind of tell a story,” Katie says.

For example, low levels of amino acids in the body might indicate cognitive issues, missing minerals could mean dehydration and a deprivation of antioxidants may point to a compromised immune system.

A lack of certain nutrients can also cause cravings.

“When you’re craving more fatty foods, a lot of times that’s a sign that you need fish oil or that you need more Omega-3s in your diet,” Katie says.

HealthyBody

Fish oil can have a great effect on the brain and people’s moods.

For those with a sweet tooth: “People that crave chocolate or sweets are usually lacking magnesium,” Katie says.

And salty snackers? “People craving salty or more savory foods might have a zinc deficiency. It doesn’t always mean that, but it’s a good sign,” Katie says.

A person’s mental state can also affect cravings, she adds.

“When you view certain foods as forbidden, that may intensify cravings, little things like that,” Katie says, explaining that emotional eating can sometimes be mistaken for physical hunger if someone is feeling sad or unwell.

Then there’s something known as context association.

“When you go to the movies, what do you associate with that? You think you have to have popcorn,” Katie says.

Gretta Ellis, a nurse practitioner and owner of Ellis Integrative Family Practice in Tavares, has studied the correlation between gut health and food cravings.

“Food cravings are related to your gut microbiome,” says Gretta, explaining that a fungal overgrowth called candida can cause severe distress or disorder in the body. “If you deal with intense sugar cravings in the body, there is a good chance that you may be suffering from candida overgrowth in the gut.”

Gretta identifies candida overgrowth as a common ailment among her patients, linking it to digestive issues, fatigue, brain fog, skin problems, recurring fungal infections, mood swings and more.

She also says there is a definite link between gut health and mental well-being.

R OX A N N E B R OW N

“Anxiety and depression are becoming a normal issue for so many people. Why? Our gut bacteria control our serotonin production. There is a real link between a balanced gut and balanced brain,” Gretta adds.

Her approach focuses on balancing good bacteria, bad bacteria and candida. She also uses IgG food intolerance testing and a 90-day gut protocol to help patients get their health back on track.

“I educate my patients on causes that include overuse of antibiotics, stress and our standard American diet full of junk,” Gretta says. “Also, if a person has an abundance of gut inflammation, they won’t be able to absorb nutrients and that can turn into cravings for certain foods.”

Other physical symptoms can be a red flag, too.

“I would say the No. 1 thing that people feel when they’re lacking things nutritionally is fatigue. They feel more tired, more rundown, or they can experience mood changes,” Katie says.

“A lot of times you’ll see changes in their hair, their nails or even their skin, if it becomes really dry.”

Beyond that, Katie says the lack of certain nutrients can cause intense cravings for nonfood items.

“An urge for things like coffee, tea, alcohol or tobacco, a lot

of times, could be a sign that your body is lacking something nutritionally. Knowing more about this could make a big difference for people struggling with losing weight, with drinking too much and other things,” Katie says.

She adds that alcohol cravings can be brought on by protein, calcium, potassium or glutamine deficiencies.

“Interestingly, there’s also a condition called pica, where people actually crave chewing on ice or things like eating dirt and other non-food items, but a lot of times, that can be a sign that their B vitamins are all lacking,” Katie says.

Katie says the overall thing to remember is that while supplements, vitamins and minerals can help regulate people’s bodies, better food choices are key. Working with a nutritionist or holistic specialist can help patients connect the dots between cravings and nutritional needs, she adds.

“Taking a vitamin is good but you should also look at what foods replicate that vitamin and incorporate those good foods to keep that going, so maybe you won’t have to take that supplement forever. I really think food is first, always,” Katie says. “When we can focus on a more whole foods diet, on foods that are true to nature and haven’t been changed, altered or processed, the body responds very favorably.”

“It all comes down to paying attention to your body, being in tune with yourself and understanding that maybe fixing something simple can result in improved health.”

R OX A N N E @ A K E R S M E D I AG R O U P.C O M

Roxanne Brown is an award-winning journalist with 20 years of experience in the industry. She joined Akers Media as a Staff Writer and Copy Editor in July 2020 after 16 years as a local newspaper reporter. Roxanne lives in Clermont with her family, and outside of work, enjoys reading, sunsets, music, history, and Zumba.

J A N ' 2 4 • H E A LT H Y L I V I N G C F.C O M //

25

HealthyBody

For this issue of Healthy Living, Abbie Light, a certified personal trainer/ LSSC sport and exercise science student, demonstrates two arm exercises on equipment at The Iron Village Gym in Oxford, where she trains and teaches.

STORY: ROXANNE BROWN PHOTOS: NICOLE HAMEL

T

wenty-one-year-old personal trainer Abbie Light is making waves in the fitness industry with her passion for helping people of all ages achieve their health and fitness goals.

That passion was ignited at a young age with sports.

Abbie had always played softball. But as a freshman at The Villages High School, she was drawn to weightlifting. So, at 15 years old, she joined the girls weightlifting team. That’s when she knew working in the fitness industry was in her future.

After graduating high school, Abbie enrolled at Lake-Sumter State College and is pursuing a degree in Elementary Education.

She was also certified as a personal trainer, and today trains and teaches at the Iron Village Gym in Oxford.

There, her commitment to clients goes beyond just physical training; she aims to instill a genuine passion for exercise.

“My goal as a trainer is to get people to fall in love with working out and exercising. It’s not something that you should feel like you have to do,” Abbie says. “Not everybody has the opportunity to exercise, work out or have a healthy lifestyle, so when they do, it's my job to make sure they actually enjoy it.”

Abbie also focuses on proper technique to avoid injuries and stresses the importance of meal

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// H E A LT H Y L I V I N G C F.C O M • J A N ’ 2 4

planning and consistency when working with weights to ensure desired results.

She also tells her clients that balanced muscle development is important, especially when it comes to training your triceps and biceps, the small muscles on the back and front of your upper arms, respectively.

Two exercises that focus on strengthening those muscles are the tricep pushdown and the bicep curl, aka the preacher curl.

“It's important to do both exercises, because when you're doing heavy power movements or explosive movements, it's essential that your biceps and your triceps are trained equally,” Abbie says. “If those muscles are imbalanced, it's

going to be a lot harder to perform more difficult movements.”

While Abbie primarily works as a personal trainer, she has a deep passion for working with children and young athletes. She served as the girls' weightlifting coach at Wildwood Middle High School where she played a significant role in mentoring young athletes to lead a healthy lifestyle and make positive choices.

Looking ahead, Abbie aspires to become an elementary school teacher and combine her passion for education and fitness. She believes that guiding children to make healthy choices early in life can ultimately lead them to and keep them on the right path to a brighter future.

HealthyBody

Tricep Pushdown Machine

S E T S : 2-4 TOTA L ( N O L E S S T H A N 2, N O M O R E T H A N 4) | R E P S : 12-15 P E R S E T | R E ST: 1-2 M I N U T E S

Special Note: This exercise targets the triceps, located on the back of the upper arm, that support the movement of extending your arm at your elbow.

With proper form and regular practice, tricep pushdowns can tone those muscles and increase stabilization around your shoulder joint.

Steps: Adjust the seat according to your height. Sit down, set the weight (low to start and work up gradually), and place your elbows on the bar so they are completely in line with your hands. Lean all the way forward with your feet completely flat on the floor.

To begin, brace your abdominals, push straight down as you inhale, squeeze at the bottom, and then slowly come back up as you exhale.

Bicep Curl Machine (Preacher Curl)

S E T S : 2-4 TOTA L ( N O L E S S T H A N 2, N O M O R E T H A N 4) | R E P S : 12-15 P E R S E T | R E ST: 1-2 M I N U T E S

Special Note: This exercise targets the biceps, located on the front of the upper arm, that support the movement of bending your arm at the elbow. With proper form, bicep curls can help you build strength in the upper arm.

Steps: Adjust the seat according to your height. Sit down in the seat with your bottom and back against the backrest and set the weight (low to start and work up gradually). Place the back of your arms on the pad in front of you and grab the handles with your palms facing upwards. Curl the handles up to your shoulders as you inhale, then lower them back down as you exhale.

R OX A N N E B R OW N

R OX A N N E @ A K E R S M E D I AG R O U P.C O M

Roxanne Brown is an award-winning journalist with 20 years of experience in the industry. She joined Akers Media as a Staff Writer and Copy Editor in July 2020 after 16 years as a local newspaper reporter. Roxanne lives in Clermont with her family, and outside of work, enjoys reading, sunsets, music, history, and Zumba.

J A N ' 2 4 • H E A LT H Y L I V I N G C F.C O M //

27

The skinny on slimming Weight loss surgery: Is it an option for you? STORY: KARON WARREN

B

eing overweight or obese continues to be an issue for many people.

According to the CDC’s National Health and Nutrition Examination Survey, approximately one in three adults are overweight, more than two in five are obese and approximately one in 11 are severely obese.

For people who cannot lose weight with routine changes of diet and regular exercise, weight loss surgery may provide a way to lose unwanted pounds.

SURGICAL OPTIONS

There are several types of surgery to achieve weight loss. The primary procedures either reduce the size of the stomach or slow down the digestive process.

Gastric banding

Also known as a lap band, gastric banding involves placing an inflatable band around the stomach to create a small top section and a larger lower section.

When eating, the person eats until the top section is full, which results in them eating less. As the food breaks down, it moves into the larger lower section, where it is naturally digested.

Biliopancreatic diversion with duodenal switch

This surgery combines two procedures. The first is similar to a gastric sleeve surgery. The second is similar to a gastric bypass in that the small intestine is divided into two sections, allowing food to bypass most of the small intestine.

How successful are weight loss surgeries?

It’s important to keep in mind that how much weight a person loses following weight loss surgery depends on the individual, the type of surgery and how committed a person is to keeping the weight off after the surgery.

“Success rates can vary, but the majority of patients achieve significant weight loss and improvements in obesityrelated conditions,” says AdventHealth Ocala Director of Bariatric Surgery Dr. Juan C. Gutierrez. “Success is often measured by the percentage of excess weight lost. On average,

Gastric sleeve

Also known as a vertical sleeve gastrectomy (VSG), this procedure involves removing the majority of the stomach, which reduces how much food you can eat and makes you feel full faster.

Gastric bypass

Also known as Roux-en-Y gastric bypass, gastric bypass involves creating a small pouch in your stomach so you eat less.

The procedure also involves dividing the small intestine into two sections, connecting the lower part to the small pouch in the stomach. The remaining section of the intestine is attached to a lower portion of the small intestine. This aids in full digestion of food.

excess weight loss is around 60% to 80% at one year, 50% to 70% at three years, and 45% to 60% at five years. A bariatric surgeon can provide more personalized information based on the chosen procedure.”

Studies also show that many people who undergo weight loss surgery do keep the weight off.

According to the Longitudinal Assessment of Bariatric Surgery funded by the National Institute of Diabetes and Digestive and Kidney Diseases, at the seven-year follow-up, LABS researchers found that participants lose an average of 28.4% of their body weight after gastric bypass surgery.

Participants who underwent laparoscopic gastric band surgery lost 14.9% of their body weight.

How do I know which weight loss surgery is right for me?

It’s important to discuss all options with your doctor before choosing a weight loss surgery.

Some procedures are more common than others, but that doesn’t mean they are right for you.

“The choice of procedure depends on various factors such as the patient’s overall health, BMI and personal preferences,” Gutierrez says. “For example, a sleeve gastrectomy may be preferable in a patient with a history of vitamin or mineral deficiencies, whereas a gastric bypass may be the best choice for a patient with acid reflux.

The patient’s preferences are always taken into consideration when developing the treatment plan. Consultation with a bariatric surgeon is crucial to assess individual needs and determine the most suitable option.”

Alternative solutions to weight loss surgery If weight loss surgery is not an option for you or you prefer not to undergo surgery, there are other options to help you lose weight.

“While there are medications and injectables for weight loss, they are typically recommended for individuals who don’t qualify for, or prefer not to, undergo surgery,” Gutierrez says. “These alternatives may have different mechanisms and potential side effects, and their efficacy varies among individuals.

In addition, many of the newer injectable medications are in short supply, expensive and often not covered by insurance.”

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Devices

Some weight loss devices may offer some of the same benefits as weight loss surgeries without permanently altering the stomach or small intestine.

With some devices, an inflatable balloon is inserted into the stomach using endoscopy. It is then inflated into the stomach, reducing how much food it takes to help you feel full.

Sometimes, more than one balloon may be inserted.

They typically are removed after six to 12 months.

With a gastric emptying device, a tube is inserted into your stomach and connected to a port on the outside of your abdomen.

After eating, you attach the port to a pump and drain your stomach contents, reducing how much your body absorbs. This device can be left in for a longer period of time and removed at any time.

Injectables Wegovy This medication uses semaglutide to stimulate insulin production, which can reduce appetite and help you feel full. Ozempic, which also contains semaglutide, is gaining considerable attention for weight-loss, but it is only approved

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by the U.S. Food & Drug Administration for treating Type 2 diabetes. If you stop taking the medication, you could regain any lost weight.

Side effects could include constipation, vomiting, abdominal cramping, headache and fatigue.

Pills

Prescription medications may also aid weight loss. These are typically short-term aids used in combination with exercise and a healthy, low-calorie diet to achieve weight loss.

Phentermine

Available in capsule and tablet form, phentermine decreases appetite. A controlled substance, phentermine could be habit-forming, so it usually is prescribed for just three to six weeks. Side effects could include diarrhea, vomiting, constipation, dry mouth, dizziness, insomnia and increased blood pressure.

Orlistat

Available in a capsule, orlistat works by blocking absorption of some fat in the intestines. It also may be prescribed following weight loss surgery to prevent regaining lost weight. Possible side effects include loose stools, stomach pain, headache, nausea and vomiting.

FOLLOW-UP SURGERIES AFTER WEIGHT LOSS SURGERY

Many patients who lose a lot of excess weight after weight loss surgery are left with excess skin.

To remove the excess skin, they often need plastic surgery such as facelifts, armlifts or a body lift.

“Eventually these patients have a very deflated look with a lot of extra skin and extra stretched out skin,” says Dr. Fernando Serra of Central Florida Plastic Surgery in The Villages. “This can happen all over the body, whether it's a face and neck, breasts, arms, legs or tummy. So, ultimately, once the patient has successfully reached their goal weight after a massive weight loss, then they have a consultation with a plastic surgeon to address the excess skin issues on the areas that the patient desires improvement. Also, I think that after all that hard work, that is kind of like a reward, that the removal of all the extra skin will help someone look on the outside the way they feel on the inside.”

After her gastric bypass in 2004, Oxford resident Sue Sullivan lost 67 pounds, leaving her with a lot of excess skin. After her husband died in 2019, she decided she wanted to get in shape and remove that excess skin. In 2020, she had a chin lift to remove the “gobble” under her chin, and followed up with an arm lift in 2021.

“The arms were always something that bothered me,” she says.

Sullivan says the recovery was short and included using Biocorneum Advanced Scar Treatment cream to reduce scarring. Regarding both the gastric bypass and the follow-up surgeries she had, Sullivan says she is happy with the results.

“It’s not a magic bullet,” she says. “You can still overeat and gain weight, you just can’t do it in one sitting. You still have to be

careful, but it did help me when nothing else seemed to. It helped my self-esteem, and I’m healthier.

I’m very glad I did it. I’ve never had anything bad happen because of it. I recommend it highly.”

When considering followup surgery after weight loss surgery, Serra recommends taking some time after the weight loss surgery before undergoing any procedures.

“We want to wait at least a year after the weight loss surgery so that their weight is stabilizing,” he says. “We also have to make sure that they're on the proper nutrients and vitamins because, after weight loss surgery, sometimes they can be kind of malnourished and they have to take special supplements.”

Once a person is ready for postweight loss surgery, they should consult with a plastic surgeon regarding their options. In addition to working with a board-certified plastic surgeon with a good reputation, it’s important to find a surgeon that you connect with and makes you feel comfortable.

Working with the right surgeon can lead to the results you want. It could be the finishing touch to your weight-loss journey.

“Eventually these patients have a very deflated look with a lot of extra skin and extra stretched out skin.”

—DR. FERNANDO SERRA

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id you know that 90% of all disease states present today are a result of inflammation and that inflammation is a result of the food, drink, and lifestyle choices you make. This means that you have the power to change the way you feel by changing what you eat and drink, along with focused efforts to improve how you move, sleep and think. Over 15 years ago, TNT implemented a program called “Metabolic Reset”, a 21 day program, to help our clients get a quick start to a solid foundation of changing how they feel. You may have heard of metabolic reset as it is now a common phrase that takes on many meanings but this program, developed many years ago and refined over the years has become a power tool for our clients and something you now have access to without being a TNT client.

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Small Changes:

Big Results Forming Healthier Habits One Day at a Time STORY: CYNTHIA MCFARLAND

W

hether you call them “resolutions” or “goals,” the changes you vow to make as the calendar rolls over to a new year can make a big difference in how you feel — physically and mentally.

Of course, getting started can be tough, but it only takes 21 days to form a habit, right?

Not necessarily. In fact, probably not.

A 2009 study published in the European Journal of Social Psychology revealed that it actually takes 18 to 254 days to form a new habit. On average, it takes 66 days for that habit to become “automatic.”

Why does it take so long to make a change we know is for the better, such as improving our health or relationships?

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“Short-term rewards from a habit can make change hard.

Many of our habits provide short-term gain but long-term pain,” says Marcia Morris, MD, a psychiatrist at the University of Florida who has been providing clinical care for students for over 20 years. Morris is the author of The Campus Cure: A Parent's Guide to Mental Health and Wellness for College Students.

Morris explains that pleasurebased habits are especially tough to break. That’s because enjoyable behavior triggers the brain release of dopamine (the “feel-good” neurotransmitter).

Beyond brain chemistry, fear can also play a role, especially when relationships are involved.

“Fear can make it challenging to enact change in relationships,”

says Morris. “For example, we might not set boundaries or make our needs known in our relationships because we are afraid the other person will leave.

We know it is in our best interests to end a toxic relationship, but we dread a sense of loneliness after the breakup.”

So how can you start making changes for the better in your routine?

For some daily habits, Morris finds that gradually reducing the habit and substituting another one can help.

Let’s say you’re determined to change your daily ice cream habit.

Rather than go “cold turkey,” you might set a goal to reduce your daily ice cream intake to three times a week, then twice a week, then once a week maximum.

Increase your chances of success by substituting healthier snacks so you don’t feel deprived.

“If you feel you are spending too much time on social media, limit yourself (less than a half hour a day is best) and use your freed up time to socialize with a friend, meditate, or exercise,” Morris suggests.

When it comes to relationships, making changes such as setting

boundaries, or even breaking up, can be complicated.

“It helps to have a strong social network of family and friends, so we don’t feel alone.

Talking with a therapist about a difficult relationship can be extremely beneficial, but picking up the phone to make an appointment with a therapist can be challenging,” says Morris.

“You can ask a friend to hold you accountable and inquire weekly if you have made that appointment.

Even a few therapy sessions can make a big difference in establishing a healthier relationship,” she notes.

Now that you know how to change, let’s consider a variety of options. Pick one (or two or three) and remember that you must give yourself the time needed to build healthier habits.

No more

comparisons Theodore Roosevelt said, “Comparison is the thief of joy.”

And he didn’t even have to deal with the Internet.

In this day of social media and instant exposure, it’s easy to feel “less than” when you weigh your appearance, relationships, home, family, or job to what you see online. It takes a concerted effort NOT to compare ourselves with others.

Realize that you’re viewing a carefully curated highlight reel of someone’s life when you’re on Instagram and Facebook.

Social media is designed to keep us engaged, so it’s not easy to cut back. But be honest.

“Comparison is the thief of joy.”

—THEODORE ROOSEVELT

If scrolling social media makes you feel worse about yourself, it’s time to step away, at least for a while.

Iowa State University researchers found that study participants who limited their social media usage to 30 minutes a day experienced significantly less anxiety, depression, loneliness and fear of missing out.

Say

“thank you” Expressing gratitude makes you feel better and goes a long way towards strengthening both personal and professional relationships, so look for opportunities to say “thank you” to at least one person every day.

Make it a point to acknowledge the things people do to make your life easier/better/happier. Maybe you’re already keeping a gratitude journal. That’s great, but don't just think or write your thanks, speak them. And get your kids involved so they develop the “thank you habit.”

It sounds simple, but those two little words can build bridges and warm hearts. And can’t we all use more of both?

J A N ' 2 4 • H E A LT H Y L I V I N G C F.C O M //

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Reaching out to help a neighbor in need or a local charity makes a tangible difference in your life.

Research shows that volunteering counteracts stress, depression and anxiety, increases selfconfidence and provides a

sense of purpose. Studies even find that volunteers have a lower mortality rate than people who don’t volunteer.

Even if you can only spare a few hours a month, you can find a charity or cause that aligns with your interests.

Not sure what’s available? To find volunteer opportunities in your area, check out the following sites: https://www.idealist.org/en/volunteer | https://www.volunteermatch.org/

Pile on the veggies How many servings of veggies do you eat daily? Odds are, not enough.

If you consume 2,000 calories a day, you should aim for a total of 6 to 10 servings of veggies and fruits a day. This equates to 6 to 10 cups of raw veggies, or 3 to 5 cups cooked.

One serving of vegetables is:

• 1 cup of raw, leafy vegetables • ½ cup cooked, fresh, frozen or canned • ½ cup vegetable juice.

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One serving of fruit is:

• one medium-sized piece of fruit (the size of a baseball or your fist) • ½ cup fresh, frozen or canned • ¼ cup dried • ¼ cup fruit juice

“If we stop filling ourselves with processed foods, we will have room to eat the foods that are good for our bodies. Eating 6 to 10 cups of veggies a day isn’t as daunting when you’re not filled up with empty calories,” says Debbie Bookman, health and nutrition coach with Total Nutrition and Therapeutics in Lady Lake.

You can also drink your veggies.

Make a green smoothie and you

Pick up

a book

A 2022 Gallup poll revealed that Americans read an average of 12.6 books during the previous year.

That’s the lowest number of books read of any survey period going back to 1990.

That’s not surprising when you realize that the average American reads at 7th to 8th grade level and 54 percent of American adults read below 6th grade level.

How can we improve those dismal statistics? By reading more!

Studies find that reading books (actual books, not skimming articles online!) improves critical thinking, expands vocabulary, reduces stress, increases empathy, fosters connection and even improves sleep.

If you have children, make it a point to read together. And encourage them to read on their own.

can easily consume at least 2 cups of vegetables. Another veggie boost: use frozen cauliflower instead of ice cubes. Add a little protein powder and that smoothie will keep you full until the next meal.

“People don’t eat enough vegetables, which means they’re not getting enough fiber. The average adult eats only 13 grams of fiber a day and should have a minimum of 25 grams per day,” says Bookman, adding that fiber has been shown to help prevent colon cancer.

Because fruit is high in sugar, stick to 2 servings a day max. The healthiest way to eat fruit is with protein or a healthy fat. (Think blueberries with Greek yogurt, or apple slices with nut seed butter.)

Eat the

rainbow Eating fresh food of many different colors has nothing to do with being artistic.

“Each plant has its own vitamin and mineral profiles, so even if you’re in a healthy eating rut, you may be missing out on nutrients,” says Bookman.

The simple solution? Expand the colors of the veggies and fruits you consume daily, so you’re “eating the rainbow.”

Nix fast food

The drive-thru can seem like the easiest option at the end of a trying day, especially if you have kids in the vehicle.

One out of three Americans eat fast food every day, according to a survey from the U.S. Centers for Disease Control and Prevention (CDC).

“Fast food should be a rare occasion rather than a regular occurrence,” cautions Bookman.

“The worst culprit is anything that is fried because they’re using the cheapest oils (like soybean and canola). These are the worst for you and those oils get reused and reheated over and over.”

If you must stop for fast food, opt for something grilled and order a salad too.

Better yet, plan ahead and eat at home.

“When people say they don’t have time to cook, there are other

options,” says Bookman. “Use a meal service company like Sun Basket or Green Chef.”

You can also simplify meal prep by using an instant pot, air fryer, or slow cooker.

“If you plan meals ahead of time, wash and pre-chop your veggies, the time it takes to cook is very minimal,” says Bookman.

Swear off artificial sweeteners “Artificial sweeteners don’t have calories, but they cause your body to have a lot of inflammation,” says Bookman. “Scientific studies have shown they create all kinds of health conditions, from migraines to achy joints and even raising blood sugar.”

In addition, when people drink diet soda, they tend to feel they can eat more, so they end up consuming more calories.

“Most importantly, there’s absolutely no nutritional value in diet soda,” says Bookman.

J A N ' 2 4 • H E A LT H Y L I V I N G C F.C O M //

37

It’s a simple fact. Most people don’t drink enough water.

Government statistics from 2015 to 2018 reveal that U.S. adults drank an average of just 44 ounces of plain water daily.

In adults older than 60, that dropped to 36 ounces per day.

The absolute minimum ounces of water you should drink per day is half your body weight.

(For a 150-lb. person, that translates to 75 ounces a day.)

“Here in Florida with our high humidity in the summer, or if you’re exercising, you really should add another 20 ounces to that,” says Bookman.

Because caffeine is a diuretic, she recommends replacing however many ounces of caffeinated beverages you drink with the same amount of water. (And that’s beyond the recommended minimum of half your body weight in ounces of water!)

Your body and brain can’t function properly if they aren’t hydrated.

The percentage of water in the human body varies somewhat by age and sex, but the average adult’s body contains 60 percent water.

The brain, however, is approximately 73 percent water, which not only protects it, but promotes normal function.

Because your brain can't store water, it requires hydration throughout the day.

Prolonged dehydration literally shrinks the size of brain cells. Even slight dehydration adds to confusion, difficulty focusing and short-term memory loss.

There's also a troubling link between dehydration and dementia. As we age, our bodies tend to lose the trigger that says "I'm thirsty." An older person struggling with memory loss not only doesn't feel thirsty but can actually forget they need to drink.

Bookman emphasizes that by the time someone feels thirsty, they are already becoming dehydrated.

Energy drinks are very popular today, but many are high in sugar and loaded with caffeine.

“You can still get dehydrated drinking energy drinks and there’s not a lot of nutritional value,” says Bookman. “It’s a quick fix to raise your energy level, but then your body takes a deep dive. The body becomes ‘addicted’ to this rise and fall of energy.”

Not sure you're properly hydrated? Check the toilet next time you “go.” Colorless or pale yellow urine typically indicates your fluid intake is adequate.

Move more

Americans sit. A lot.

Today, less than 20 percent of jobs in the U.S. workforce are physically active. According to the American Heart Association, sedentary jobs have increased 83% since 1950. In fact, many people spend more than half their day sitting down.

Long sedentary periods raise the risk of obesity, high blood pressure, high cholesterol, stroke and heart disease. Doctors say that even if you exercise, the more hours a day you spend sitting, the higher your risk of metabolic issues.

So, if your job keeps you at a desk, you’ll need to make a concerted effort to move.

Stand up, stretch, and walk for five minutes every hour. Stand when on the phone, instead of sitting. Sit on an exercise ball instead of a standard office chair at least part of the day. Walk outside on your lunch break.

In addition to incorporating more movement into your daily routine, make regular exercise a habit.

For healthy adults, the Department of Health and Human Services recommends: • At least 150 minutes of moderate aerobic activity per week; or • 75 minutes of vigorous activity weekly; and • Strength training for all major muscle groups two times a week or more.

For optimal results, break it down into at least 30 minutes of activity five days a week.

You don’t have to join a gym unless you want to.

Everything from gardening to vacuuming to dancing around the living room with your kids can become aerobic if done long enough and vigorously enough to raise your heart and respiratory rates.

Physical exercise benefits virtually every part of your body, including your brain. Researchers at Stanford found that not only does exercise give an immediate boost to your cognitive skills, but regular exercise (especially between the ages of 25 and 45), decreases the risk of dementia and Alzheimer's disease.

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SponsoredContent

Team-Based Care How Your Health Care Team Works Together to Ensure a Successful Health Care Journey PAID PROMOTIONAL FEATURE

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or some of us, we rarely see or understand the “behind the scenes” operations of the offices we visit when we go to our medical appointments. We set the appointment, go in and sit in a waiting area and listen for our name to be called so we can see our doctor.

What we may not see at first glance, however, is a team of highly skilled individuals all working together in a collaborative system where team members share in the responsibilities associated with our health care to achieve the highest quality outcomes possible. Whether you’re feeling well and just need preventive care or for those times when you’re not feeling so well and need the right care at the right time at the right place, team-based care offers many potential advantages.

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WHAT ARE THE ADVANTAGES OF TEAM-BASED CARE?

There are many advantages to this model of care.

To name a few: • Improvement in the quality, safety, and reliability of care Led by your primary care physician, your care team can include Advanced Practice Providers (APPs), such as Physician Assistants (PAs) and Nurse Practitioners (NP), as well as Certified Medical Assistants (CMAs) and other highly skilled health care professionals. These team members share information and aid in making decisions based on their unique skills – all with the common goal of providing the best and safest possible care to all patients – and all with your doctor leading the way.

• Shorter wait times In the modern and often complex world of medicine, the addition of these team members enhances the services you receive from your primary care physician, so you get the right care at the right time at the right place. Expanded

access to care team members can mean shorter wait times as you are afforded more effective and efficient delivery of services.

• Better and enhanced access A team-based approach to your health care allows your physician the flexibility to provide care to more patients and to ensure that they are available with open appointments when you need them the most. Your APP and CMA are in contact with your physician to discuss your care before, during and after each appointment as needed. This allows your physician to focus on the major treatment and diagnostic decisions for you every day.

• Efficiency and timeliness What can be likened to a football team, your primary care physician acts as the “coach” of your medical team and the APPs, MAs, and other medical professionals are the “players.” For you, this gives you the bonus of having someone other than your physician at the ready to answer your questions, help with prescription refills, relay your concerns, to see you at a same day visit and assist with your requests.

So, the next time you visit your doctor, take a closer look - you

S O P H I E F E R E N Z | T H E V I L L AG E S H E A LT H

might be surprised how many team members are collaborating with a shared goal to provide you with coordinated, high-quality health care services.

The Villages Health utilizes a team-based approached to provide its primary care physicians with the flexibility to answer your questions and meet your medical needs quickly. Our team of medical professionals work together every step of the way to provide you with the best possible care – to keep you healthy and heal you quickly.

For more information, call us today at 352.320.5877.

T H E V I L L AG E S H E A LT H.C O M | 35 2 . 320. 5 877

Sophie Ferenz is the Director of Marketing for The Villages Health (TVH). She oversees the internal and external marketing and communications efforts for the organization and has been with TVH for nearly four years.

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GETTING NEVER GETS OLD Fitness Pro Jaime Brenkus Teaches Boomers and Beginners How to Live Healthier Longer STORY: CYNTHIA MCFARLAND

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xercise more.

Eat better.

Many of us try — and sometimes succeed — to fit those goals into our daily schedules.

But fitness isn’t a hit-ormiss ambition for Jaime Brenkus; it’s been his whole lifestyle and career for the past four decades.

Widely known as the creator of the incredibly successful “8-Minute Abs” workout in the 1990s, Jaime has easily sold over one million exercise videos.

An American College of Sports Medicine-certified Exercise Physiologist, Jaime has made over 50 television appearances and worked with both celebrities and “regular” folks to develop health and fitness programs.

In recent years, he’s made a concerted effort to reach “baby boomers,” which makes sense since Jaime, 62, belongs to that segment of the population, people born from 1946 to 1964.

Jaime discussed that and much more during a recent visit that left us inspired about healthier ways to tackle each day.

Fit for life Jaime, an Ohio native, and his wife Teri live in Cleveland, but recently bought a condo in Bradenton, Florida. He’s happy to reconnect with the Sunshine State having lived here for 12 years earlier.

Jaime studied Mass Communications/ Broadcasting at USF in Tampa. After moving

to Los Angeles in 1985, he earned his personal training certification at UCLA and started his fitness business.

He and Teri have been married since 1995 and have one daughter, Lauren.

After all this time, Jaime and Teri still work out together three times a week.

“Teri’s a chief financial officer, so she’s a CFO and keeps people fiscally fit, and I’m a CEO (chief exercise officer) and keep them physically fit,” he laughs.

Times have certainly changed since Jaime got into the fitness industry.

“Back then we didn’t have the Internet.

It was all VHS, then morphed into DVDs, then streaming, and now we can do live programming from our phones,” he says. “It’s evolved and I’m taking advantage of modern technology and helping more people.”

Not surprisingly, 8-minute exercise routines continue to be part of Jaime’s approach to fitness. He’s developed 8-minute body workouts that can be accessed through his app, YouTube videos, and his website www.8minutebody.com.

His personal and professional motto is “Getting Fit Never Gets Old.” Jaime’s latest workouts are all about “putting the BOOM back into BOOMERS, 8 Minutes at a Time.”

“There are 1,440 minutes in each day, so you have 8 minutes!” he

“THERE ARE 1,440 MINUTES IN EACH DAY, SO YOU HAVE 8 MINUTES!” —JAIME BRENKUS

explains. “You can’t use time as an excuse anymore. Give me 8 minutes and then you’ll probably do a little more.”

Most programs are available for a one-time fee. His “30-Day Shape Up and Slim Down” is probably the easiest to start with.

Jaime’s target audience is boomers and beginners.

His programs focus on low intensity interval training (LIIT), an approach that allows people who aren’t accustomed to exercising regularly to get in the routine without putting stress on their joints and tendons.

“This is how people get excited and empowered with fitness,” he says. “What drives me is knowing I’m changing lives, and in a way, saving lives.”

He relates the story of a 77-yearold man who’d been doing Jaime’s workouts regularly and contacted him after surviving a “widow-maker” heart attack. “His cardiologist told him if he hadn’t been exercising, he wouldn’t have survived,” says Jaime.

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Tried and true Many of Jaime’s workout videos include a “blast from the past” with the original exercise guru, Jack LaLanne.

“No one else was doing this in the ‘50s and ‘60s, but the reason people today are in the fitness business was Jack. He was a visionary and a pioneer. People like me wouldn’t be around today if not for Jack,” says Jaime.

“He was literally a ‘jack of all trades.’ Some of the things he was doing 70 years ago are still around.

He was certainly a mentor. I still like to take a lot of his programming and make it more modern. He did it with such passion and integrity.”

Jaime is grateful he met Jack in 2002. The fitness legend was 97 when he passed away in January 2011.

“I’m still in touch with Jack’s widow Elaine,” says Jaime. “She’s 97 and has a lot of energy.”

In fact, Jaime and Elaine LaLanne wrote a book together, which

was released in 2019. If You Want to Live, Move! Putting the Boom Back into Boomers is geared specifically towards the Baby Boomer generation. The fitness and nutrition information packed into this reader-friendly paperback is a practical wellness prescription for people of all ages.

2021 saw the launch of “Fit n Delicious” on PBS, featuring Jaime and Dani Spies, a popular YouTube chef. The TV show has been syndicated on numerous networks in more than 30 states and 167 countries.

Get inspired Jaime points out two of the biggest health problems Americans face today: • Inactivity; not moving enough • Eating unhealthy food daily “We’ve seen a rapid increase in what I call ‘diabesity,’ which is a combination of obesity and diabetes,” he observes. “This is based on our lifestyles. Sixty-six

percent of the U.S. population is overweight.”

Changing those statistics begins with a daily decision to move more and eat healthier.

Okay, Jaime, talk us through that.

“The mindset you have to have is that you’re worth it. You can do this!” he says with his trademark enthusiasm.

Start moving “If you rest, you rust. The key is getting up and moving,” says Jaime. “Moving doesn’t need to be ‘formal exercise’ on a treadmill. It can be walking to your mailbox, house cleaning, washing your vehicle, doing some gardening.

Incorporate movement into your life. Start with just walking more. It’s an energy equation — you’re either storing calories or burning them.”

Start with 8 minutes a day and work up. Aim to accumulate at least 30 minutes a day.

You can also find an activity or sport you enjoy and make that part of your exercise routine. It’s a way to stay active, have some fun, and also build social relationships. For example, Jaime plays in an over-60 baseball league.

As you start exercising more, remember that cardio alone won’t cut it. You need to add some resistance (strength training) to that movement. Jaime promotes the fusion of cardiovascular and resistance together.

“As we age, resistance is more important than cardiovascular.

We all have sarcopenia (muscle “leaking”) as we get older, and our metabolism lowers. Resistance training is one thing that staves this off. And once you have muscle, you get the calorie burn of muscle,” he explains.

He recommends doing some form of cardiovascular exercise as many days of the week as possible and incorporating strength training at least two days per week.

How can you determine if your cardio workout is rigorous enough?

Give it the “talk test.”

“If you’re gasping and can’t hold a conversation, you’re working too hard. If you can repeat a complete sentence without any type of exertion in your voice, pick up the pace,” advises Jaime. “You don’t have to work too hard, but you have to work a little.”

Lean, clean, green As you start moving more, be mindful of how you’re eating.

In just three words, Jaime describes the best way to eat: Lean. Clean. Green. Build your diet around: • Lean protein • Clean (whole foods, not processed) • Green (lots of veggies) He likes to say, “You can’t go wrong eating green, unless it’s green M&Ms!” Always start your day with protein, which provides a feeling of fullness and satisfaction.

What about sweets? Jaime will never ban dessert because deprivation is a sure way to fail.

Instead, he suggests the “three bite rule.”

“You can still have dessert, but you don’t have to eat the whole piece. Just have a few bites,” he advises.

Can you have a snack between meals? Sure, just make smart choices that combine protein and healthy fats, such as: • Yogurt • Tablespoon of peanut butter on an apple slice • Handful of nuts • Healthy protein shake • Nutrition bar And stay hydrated. First and foremost, drink water.

Jaime urges everyone — especially seniors — to make water their primary

beverage. “Fall in love with water,” he emphasizes.

Live healthier longer “As we age, health becomes a little more important than aesthetics. You want to feel better in the morning, to be able to get up and move, to be strong and empowered,” says Jaime. “Most people just want to feel better and be healthier, not be body builders.”

The idea is living your best life at any age.

Jaime urges everyone to focus on progress not perfection.

And don’t beat yourself up if you fall off the wagon and eat that whole slice of cake.

“There will be days you won’t be as healthy as you want,” he admits.

“Just pick it up the next meal or the next day. Go by daily victories.

Start slow and focus on progress.”

Forget the sprint. Life-long health is really a marathon. It’s about what you do each day.

“Fitness is cumulative. It all adds up,” says Jaime. “The goal is to live healthier longer.”

Now that you’re inspired, take the next step and dive into some 8-minute workouts featuring “fusion,” the perfect combination of cardio meets strength training.

JAIME PROVIDED THIS LINK ESPECIALLY FOR HEALTHY LIVING READERS: https://vimeo.com/ showcase/10622448 CATCH JAIME LIVE IN THE VILLAGES AT ROHAN RECREATION AT 6PM ON APRIL 18, 2024.

8minutebody.com

JAIME BRENKUS

With a heightened focus on personal health, it’s more important than ever to educate yourself and find medical professionals you can trust. Whether you need a routine checkup or life-saving care, healthcare providers are an integral part of taking charge of your health.

The good news is that you don’t have to travel far to access experienced practitioners—your local community offers numerous expert healthcare services for both adults and children.

From dentists and obstetricians/gynecologists, to optometrists and cardiologists—get acquainted with the top healthcare providers in your area today!

PRACTICE. PROFILE. PROCEDURE.

PAID PROMOTIONAL FEATURE

PRACTICE PROCEDURE PROFILE

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t’s not surprising that many women don’t make their appearance a priority. They’re often busy taking care of the people in their lives.

When women do take the initiative to change their appearance, they often admit they aren’t happy with their breasts.

Franziska Huettner, MD, PhD, FACS, understands this

interaction are as important as her dilemma. It’s one of the reasons skills in the operating room. she opened her practice, Florida Unfortunately, the Internet and Institute of Plastic Surgery in social media have contributed Lady Lake. to misconceptions about plastic Dr. Huettner chose to move to surgery, including breast surgeries. this area and open her office in The After looking at online posts and Villages because her mother was videos, some women mistakenly supposed to be living here with her. think they can have surgery with Sadly, her mother passed away zero down time afterwards. last year in the middle of the office Because they aren’t aware of renovation process. all that is involved, they have no Born and raised in Germany by idea about what can potentially physician parents, she attended go wrong. medical school there before When Dr. Huettner has a moving to the United States to consultation with any patient, her pursue her career. She completed priority is to make sure they leave residencies in general surgery and with a full understanding of what is plastic surgery. After a prestigious involved with the procedure they’re fellowship in aesthetic plastic considering, including a realistic surgery and one year in practice view of recovery. at the Cleveland Clinic, she held Women often bring photos to the a three-year position at the consultation, but photos on their Southern Illinois University School own can be deceiving because of Medicine. many times the woman in the Dr. Huettner opened her own pictures has had more than one practice in 2017 and maintains procedure done. Dr. Huettner can offices in both Lady Lake and New explain what likely has been done York City. surgically to create those results.

When patients turn to Dr. “Just because something works in Huettner for solutions, it’s one woman, it might not work for not simply because she is an another. Every woman is so unique acclaimed plastic surgeon.

Angela Tatro, and individual, and that’s how I Her compassion and personal APRN, FNP-C

Franziska Huettner, MD PhD FACS Diplomate American Board of Plastic Surgery, Diplomate American Board of Surgery, Past President – New York Regional Society of Plastic Surgeons, Past Program Director Plastic and Reconstructive Surgery, St. Barnabas Hospital, NY

PRACTICE PROCEDURE PROFILE

approach all my patients,” says Dr. Huettner. “I may be considered ‘old fashioned’ and ‘traditional’ about this, but I think it’s important to explain everything before we start.

Everybody should be informed of potential complications and the real risks involved. I’d rather underpromise and over-deliver than the other way around.”

During the initial consultation, Dr. Huettner’s goal is to understand what the woman envisions so she can map out the best way to achieve those results.

Every woman is different in breast shape, skin tissue, breast tissue and how the breast comes off the chest wall, plus her unique medical history.

All these factors play a role in what can be achieved through surgery.

When it comes to improving breast appearance, there are multiple options available. In many cases, the answer is a mastopexy, or “breast lift.”

“We can also do fat grafting, which is when we do liposuction and add that fat to the upper part of the breasts to give more volume.

A woman can add a half to a full cup size to the breast with this method,” notes Dr. Huettner.

The result is an overall reshaping or sculpting of the breast, not just “lifting” it.

Any surgical procedure requiring sedation with the patient under general anesthesia is done at the TLC surgery center or in the UF Health The Villages hospital.

Procedures performed with the patient under local anesthesia are done in the procedure room at Dr. Huettner’s office.

Women of all ages--from young mothers to retirees--regularly turn to Dr. Huettner to give their breasts a more aesthetically pleasing shape and form.

If you’re ready to unveil the best version of yourself, it’s time to schedule your complimentary consultation with Dr. Huettner.

“There are many things that can be done; it’s often not just a breast lift. The procedure often includes a reduction where some tissue is removed to create a perkier, younger-looking breast. If the woman wants more fullness in the upper breast so she has cleavage, an implant may be added,” says Dr. Huettner, adding that she takes time to fully explain the pros and cons.

To achieve similar fullness without implants, Dr. Huettner can offer auto-augmentation mastopexy, a technique which sets her apart from many other surgeons.

She uses the woman’s own breast tissue that is removed from the lower aspect of the breast in a standard lift procedure. This tissue is then used to build up the breast, creating more fullness without using an implant. Many women are not aware that this is Angela Tatro, even possible.

—FRANZISKA HUETTNER, MD PhD FACS

Florida Institute of Plastic Surgery 8550 NE 138th LN, Bldg. 100, Suite 102, Lady Lake

“Just because something works in one woman, it might not work for another. Every woman is so unique and individual, and that’s how I approach all my patients.”

APRN, FNP-C

352.325.5555 / drhuettner.com/florida-office

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PROCEDURE PRACTICE PROFILE

Foot & Ankle Care For The Entire Family Tri-County Foot & Ankle Brings All Staff and Services Under One Roof for Exceptional Continuum of Care.

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or more than 15 years, Tri County Foot & Ankle (TCFA) has been providing “Foot and Ankle Care for People of All Ages” at its two office locations – its original office in the Santa Barbara medical complex, and its newer office across from Colony Plaza in The Villages®.

As The Villages® continues to grow to the west and south of its initial “center,” owner Dr. Johnny Wu and his team have been monitoring trends and patterns of its patient base. As a result, TCFA made the decision to close its Santa Barbara office in late December and consolidate all its extensive resources and continuum of care to the Colony office location.

With five podiatrists, including three board-certified podiatric

Tri-County Foot & Ankle

surgeons, along with their team of three in-house physical therapy specialists, TCFA will be able to better serve its growing patient base with more space, more exam rooms, a greater concentration of staff resources and communication, as well as more crossover interaction between the physicians and support staff, all leading to an even better patient experience.

Said Dr. Wu, “The decision to open a second office in 2015 was a result of the changing patient growth and needs, directly related to the geographic growth of the communities we serve. The decision to close our original office and bring all of our talented team under one roof was a result of the same market and patient

352.259.1919 340 Heald Way, Building 100, The Villages / TCFAVillages.com

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understanding and analysis. We’re excited about all being together and all the patient benefits that will come from this strategic decision.”

Tri County Foot and Ankle specializes in the treatment of conditions from the toes to the knee. In addition to its emphasis on wound care and heel pain, the practice is particularly known for treating sports-related injuries – a natural occurrence when you’re talking about a community that is dominated by active, athletic, and inspiring seniors. However, Dr. Wu is quick to point out that all of the podiatrists on staff have their own children, so they are particularly passionate about the importance of treating the entire family.

PROCEDURE PRACTICE PROFILE

Keeping up with Growth: Orlando Health Medical Group FHV Health expands Care with Fenney Location

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much-needed option for primary care for the whole family is now available to even more residents of Lake and Sumter counties.

In October, Orlando Health Medical Group FHV Health opened a new primary care office adjacent to the Village of Fenney in The Villages.

Patient care in the new location is in the capable hands of Tanya Diaz, MD, a board-certified family medicine physician, and Angela Tatro, APRN, a certified family nurse practitioner (FNP-C). The practice specializes in primary care for the entire family, from the age of 5 and up.

Dr. Diaz sees patients from 12 and older, while Tatro also sees younger patients.

“This is a growing area. We’re seeing not just geriatric patients, but also more families,” says Dr. Diaz, who has been with Orlando Health Medical Group for 13 years.

“Adding this clinic reduces wait time, gives more specialist options,

and allows us to have more time with our patients. Now people don’t have to drive over an hour to go to the doctor. We’re bringing services here that people had to go to Orlando for,” notes Tatro, who has over two decades of nursing experience in Central Florida.

Not only can some patients literally drive to doctor appointments on their golf carts, but this new office also makes health care convenient for families by providing school physicals and so much more.

“This location was opened to cater to the Fenney, Middleton, South Wildwood, and Coleman communities,” says Tatro.

The focus on families and schoolage patients makes total sense for Diaz and Tatro, who both have children enrolled in The Villages Charter Schools.

This newest location provides wellness and preventative care for children, adults and seniors.

Services include annual wellness exams and health screenings,

treatment for acute and chronic conditions, geriatric care, health maintenance, chronic disease management, minor procedures, and care for common illnesses.

Diaz, who is bi-lingual, routinely cares for patients with chronic conditions such as diabetes and hypertension. Because she offers well woman care, including pap smears, this reduces the need for patients to visit a separate doctor’s office for gynecological exams.

The clinic is also happy to offer the option of telehealth appointments, which Diaz says have grown in popularity with younger patients.

The Fenney location of Orlando Health Medical Group FHV Health at 3425 Warm Springs Ave. in The Villages is currently accepting new patients. To schedule an appointment, call (352) 315-7670.

Tanya I. Diaz, MD

Angela Tatro, APRN, FNP-C

Orlando Health Medical Group FHV Health

3425 Warm Springs Ave., The Villages / OrlandoHealth.com/FHV

352.315.7670

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Embracing the Future of Vision Care Join Us at the New Florida Retina Institute Wildwood Location

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s per the CDC, diabetes can lead to eye diseases such as diabetic retinopathy, macular edema, cataracts, and glaucoma, potentially causing vision loss.

Early diagnosis and effective treatment are crucial for preserving eyesight.

Florida Retina Institute is equipped with the most recent advances, including state-of-the-art equipment to support diagnostics and treatments, and employing cutting-edge techniques, is committed to providing the highest quality vision care.

Four renowned doctors share their excitement for the latest advancements and techniques in treating vision loss. Macular Degeneration is the most common cause of permanent vision loss in individuals aged 65 and above, while diabetes takes the forefront for those under 65, as explained by Matthew A. Cunningham, MD, FASRS. Nisarg P. Joshi, MD, highlights that retinal detachments can occur spontaneously, especially among individuals with severe nearsightedness. Additionally, injuries such as eye trauma from being poked in the eye, experiencing a significant fall, or being involved in a car accident may trigger this condition.

Jaya B. Kumar, MD, FASRS, further highlights that age-related macular degeneration - also known as AMD - has a hereditary component and is influenced by environmental factors, such as smoking which increases the risk of AMD progression.

Reflecting on the historical treatment landscape, Elias C. Mavrofrides, MD, notes the limited options available to patients in the past. However, there’s a glimmer of hope on the horizon.

Through clinical trials, a new medication called Vabysmo has been introduced, which can stabilize vision for up to three months between injections, reducing the F LO R I DA R E T I N A I N ST I T U T E

Doctors

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treatment frequency compared to the previous monthly injections. New long-lasting medications, surgical procedures, and advancements in gene therapy have ushered in a new era.

Beside these treatments, significant strides have been made in monitoring and diagnostic tools, fortifying early detection and sparking a sense of hope for the future.

Prevention, as underscored by the doctors, is crucial in mitigating vision loss. Dr. Jaya B. Kumar emphasizes the importance of remaining vigilant for any changes in vision, including spots and distortions in lines. Regular dilated eye exams can aid in diagnosing conditions beyond normal age-related vision loss, making early detection paramount.

Dr. Nisarg P. Joshi stresses the importance of taking care of overall health, especially in the case of diabetes, which often exhibits mild symptoms in its early stages. Many patients are diagnosed with diabetes when they present with vision problems, unaware of the underlying cause.

Dr. Matthew A. Cunningham reinforces the significance of regular follow-up appointments with eye specialists.

Although many vision-related conditions may lack definitive cures, effective management and slowing down of the progression are feasible. New treatments with extended intervals between injections have lightened the burden on patients, significantly improving their quality of life. In the world of vision loss, the triumvirate of early detection, routine eye exams, a healthy lifestyle, and connecting with the foremost retina clinic and specialists doesn’t merely offer hope—it shines as a guiding light for those who might otherwise confront an obscured path ahead.

We are looking forward to welcoming you at our new and second location in The Villages at Freedom Plaza in Wildwood, scheduled to open in the Spring of 2024.

F LO R I DA R E T I N A I N ST I T U T E .C O M

Take charge of your eye health by booking an appointment with any one of Florida Retina Institute’s four renowned specialists: Matthew Cunningham, MD, FASRS; Nisarg P. Joshi, MD; Jaya B. Kumar, MD, FASRS; Elias C. Mavrofrides, MD.

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GROWING TO MEET

ALL YOUR NEEDS We’re expanding to deliver high quality healthcare closer to you in our new, state-of-the-art medical environment. Our comfortable and modern clinical setting offers the newest enhancements in treatment, procedures, and services from disease management to preventive health.

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Located next to Brownwood in the Freedom Plaza

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O C T ' 2 3 • H E A LT H Y L I V I N G C F.C O M //

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SponsoredContent

Dispelling Hospice Care Myths: Part II STORY: HOSPICE OF MARION COUNTY

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elow we provide additional facts to dispel common myths about hospice care and provide understanding on the benefits of end-of-life care for patients and families to make better decisions for themselves and their loved ones.

MYTH: Only a doctor can refer someone to hospice care.

FACT: Anyone can make a referral for hospice care including friends, neighbors or a concerned relative.

Our admissions facilitator contacts the patient’s physician to help with the required formal referral.

Patients are usually admitted to service within 24 hours, sometimes sooner when necessary, and includes a visit from a social worker and medical equipment and prescription deliveries.

MYTH: You can’t keep your own doctor if you enter hospice care.

FACT: Hospice care encourages engagement with your family doctor or specialist. Together they

develop a care plan for the patient’s situation.

MYTH: Hospice is only for cancer patients.

FACT: The majority of hospice patients, about 70%, are admitted to hospice with non-cancer diagnoses, meaning less than 30% of hospice patients have cancer. Some of the most common non-cancer diagnoses are heart disease, dementia, lung disease, kidney disease and liver disease. The Hospice of Marion County team is skilled at managing symptoms of any chronic illness.

nonprofit, Hospice of Marion County provides comfort care no matter one’s ability to pay.

MYTH: Hospice requires a DNR (Do Not Resuscitate) Order.

FACT: The purpose and benefit of hospice care is to allow for a peaceful death in a comfortable and familiar setting like home with loved ones near. While many people who choose hospice care wish to have a DNR to avoid unnecessary medical intervention and hospitalization, a DNR is not required to receive hospice care.

MYTH: Hospice care is more expensive.

MYTH: Hospice care is only available in a hospice house.

FACT: Hospice care is frequently less expensive than conventional care during the last six months of life. Additionally, patients eligible for Medicare or Medicaid will pay few out-of-pocket expenses related to their hospice care. Most private insurers also cover some or most hospice-related expenses. As a

FACT: Hospice care is available wherever the patient calls home.

At Hospice of Marion County, approximately 86% of our patients receive care in their home.

Patients may receive services in their own home, assisted living facility, nursing home or in one of our three hospice houses.

HOSPICE OF MARION COUNTY

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What Causes Glare and Halos?

STORY: OCALA EYE

A

CAUSES OF GLARE AND HALOS

vision, or other symptoms, it could signal a severe eye disorder.

Halos are a typical problem linked to cataracts. A cataract is a clouding of the normally clear lens of the eye. It can be compared to a window that is frosted or yellowed, or looking through a foggy or dusty car windshield. Things look blurry, hazy or less colorful with a cataract.

Halos and glare can also originate in the retina, the thin lining in the back of the eye. If light can’t focus properly on the retina, you may begin to see halos and glare.

Common eye problems that can cause halos and glare include:

Halos are often normal responses to bright lights. They can also come about by wearing eyeglasses or contact lenses, or they can arise as a side effect of cataract or LASIK surgery. However, if halos occur suddenly, are very disturbing, or accompanied by discomfort, blurry

• Nearsightedness (difficulty seeing things far away) • Farsightedness (trouble perceiving things nearby) • Presbyopia (difficulty recognizing things close by due to aging) • Astigmatism (blurry vision due to the irregular shape of the eye)

re you bothered by bright circles around lights, or glares that affect your vision? In many cases this is perfectly normal and nothing to be concerned about.

Glare is light that enters your eye and impedes your vision, like when a camera flash goes off.

Seeing bright circles or rings around a light source, like headlights, are known as halos.

Halos around lights are most noticeable at night or when you’re in dim or dark areas.

OCALA EYE

TREATMENT OF GLARE AND HALOS

Before deciding on a treatment, your eye doctor will perform an eye exam to determine what causes glare and halos. Possible treatments include: • Observation to see if the glare and halos clear up on their own • Medicated eye drops • Treatment for cataracts • Wearing sunglasses during the day to reduce glare • Using the visor on your car to keep direct sunlight out of your eyes Having regular eye exams is the best way to prevent or manage halos and glare, especially as you age. If you haven’t had an eye exam in over a year, or if you notice any sudden changes in your vision, contact your eye doctor to schedule an eye exam as soon as possible.

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Spirit HEALTHY

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HealthySpirit

The MOTIVATED AND HOPEFUL FOR THE NEW YEAR

Y

ou pulled it off!

Every kid got what they wanted for Christmas.

You were worried about hosting this year, because getting a turkey right is not for the faint of heart.

You traveled safely to see relatives.

And are you ready to take on what’s coming in the new year? At the very least, you hope you are.

You haven’t really had a chance to think about it yet.

Don’t worry, now is the perfect time to do just that, and I want to help you because I bet there is one person you didn’t take such good care of this past holiday season. No, it wasn’t that one kid of yours who likes to tell you they are unsatisfied. It wasn’t your husband, or even your husband’s mother! No, the person who could still use some attention is right there looking back at you from the mirror.

Don’t cry. I know you have poured your heart into the perfect holiday season, but it’s time to decide how you are going to care for yourself this year, so you can have physical and emotional energy to keep being the amazing mom God has obviously made you to be!

In 2024, you are going to get real about important fact: No one else

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on the planet is given the primary task of taking care of you. When you were a child, it was your parents’ job, but now it’s yours.

I want you to keep on being the amazing mother and wife you’ve always been, but to do so, you must make sure that you are able.

You must care for yourself and your needs. It should be you first, or you will not be able to fulfill your other responsibilities. This is hard for us, because as Christians we know we are to put others first. That’s true in a sense, but I’m talking about logic here. How will you put others first if you don’t survive?

Plus, if you don’t meet your own needs, someone else will have to. You won’t be putting that person first if you’re making them do for you what you are supposed to do for yourself!

So, no more arguments.

You need to focus on taking care of you and divide selfcare into four categories: spiritual, physical, emotional, and social.

load

STORY: SABRINA CICERI

HealthySpirit

S P I R I T U A L You are a spiritual being. Seek to know God and have a relationship with the one who created you. Make time for this daily. For many of us, doing this in the morning is a great way to set ourselves up for walking with God the rest of the day.

E M O T I O N A L So much is improved when we tend to our emotional health. First, let me say that if you find yourself chronically anxious, fearful or sad, it’s a good sign that you may be neglecting some wounds. See a therapist and do some work to sort some of it out. Be careful of quick fixes (substance or distraction). In the short term, emotional self-care will be painful to the degree you need it, but in the long term, your life will be improved more than you can possibly now know. Perhaps you can just start with keeping a journal and reflecting weekly or even daily.

P H Y S I C A L There are lots and lots of nuances when it comes to physical self-care. I own a wellness business, so I could write several books on the subject. . . and one day, I will! But the basics most people neglect are sleep, exercise and a reasonably healthy diet. After that, we can talk supplements and technology to optimize health.

The question you must ask yourself is, “Where am I at with my physical health?” a. Has it been a while since you’ve been to the doctor? If so, schedule an appointment. b. Do you move every day? If not, start small and take baby steps toward regular exercise. c. Do you include healthy food in your diet? Again, take baby steps. Rather than depriving yourself, commit to adding something healthy. d. How are you sleeping? What must you do to get seven or eight hours of sleep per night? Prioritize it.

S O C I A L For many of us, getting married and having kids was the end of social life. This makes perfect sense, considering we only have so much time. What is one thing you could do to expand your social life? If you are doing nothing, schedule one day or night on the calendar per month to go with a friend for coffee. One danger of not doing this is that you try to make your husband, or even worse, one of your kids, your best friend!

Well folks, that was the short and sweet intro to self-care. You deserve it, and your family needs you to be the best you can be. If you neglect you, your family; heck, the world, will lose out on the great value you bring to it.

SABRINA CICERI E D I TO R I A L @ A K E R S M E D I AG R O U P.C O M Sabrina is a self-confessed go-getter, and Owner/ Founder of ‘Immunity Health,’ an evolutionary wellness center in West Palm Beach. As published author of “If Its Not One Thing It’s a Mother”, and having lovingly fostered and adopted many children over the years, it’s no surprise Sabrina and husband, Joe, were named the 2014 Foster Parents of the Year by Kids Central Inc.

J A N ' 2 4 • H E A LT H Y L I V I N G C F.C O M //

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HealthySpirit

T H E DA D A N D DA U G H T E R

How much medical information should you share with family?

STORY: MARC ROBERTZ-SCHWARTZ AND CADI SCHWARTZ

I

PHOTO OF MARC & CADI: NICOLE HAMEL

grew up in a household – and probably a generation – where there were a handful of topics we did not talk about at the dinner table.

For the most part, anything having to do with money and medical were generally off limits.

Ironic, since my dad was a career pharmacist.

I had no idea what kind of medical MARC ROBERTZ-SCHWARTZ ailments or conditions either of my parents had.

Every now and then as a kid, I might pick up on something – some test my dad had to take, and the vague recollection of a doctor telling him he was “a ticking time bomb.” (He’s still alive and ticking today, in a good way). And I do remember being about 7 years old, my grandparents speaking in Yiddish about the hospitalization of another family member. Obviously, I had no idea what they were saying, but that was their goal. There’s a line in the 1940s-period Neil Simon comedy, “Brighton Beach Memoirs,” where the main character points out that you don’t say the word “cancer” out loud, you can only whisper it.

As I got older, I often wondered why some of these topics were so taboo. Maybe it was generational for my parents as well. Or, perhaps they were protecting me out of genuine concern for my ability to process information that could be considered frightening, overwhelming or embarrassing.

My daughter’s formative years (beginning around age 8) were when I was producing a local medical program, “Hometown Health TV.” It was not uncommon for her to hear about my day, the conditions I learned about, the doctors I

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HealthySpirit

interviewed and the specialties and procedures I had no idea existed. This was a small part of my conscious plan, shared by my wife, to be as open and honest as we could be with our daughter when it came to health, wellness and medical situations.

One of the common themes I would hear while interviewing patients was their lack of knowledge about their family medical history, and had they known (fill in the condition) ran in the family, they would have been more proactive about their own care.

So my daughter knows high cholesterol is a genetic trait on my side of the family, and that diabetes runs on her mother’s side. She knew full well about my hernia surgeries as well as our colonoscopies when my wife and I turned 50. She knows mom goes for an annual mammogram and gynecological exam, so that these preventative steps are not taboo for her.

We’ve become a family that has made talking about medical conditions very easy and comfortable. It began with her being comfortable at the pediatrician and continues today.

At the same time, my wife and I are also aware that there will be some things our daughter is more comfortable talking about with mom than dad. And dad’s ok with that… as long as she’s comfortable talking.

CADI SCHWARTZ

I

’m not going to lie to you, I struggled with this debate a little. I don’t think there is one right or wrong answer to this question, but I’m going to tell you what I know and what I have learned over the past 22 years.

I was 7 when my grandfather passed away from cancer, my first major loss. Despite being so young, I knew he was sick. I knew he had cancer. I knew what kind of cancer and I generally knew the progression. I attribute a lot of this to listening and asking questions.

That’s one thing about me. I ask a lot of questions. Some call it nosiness. I consider it being invested in and caring about those around me.

As I have gotten older and have experienced more, I have learned more about my family's medical history. There wasn’t a specific age at which this happened. It comes with time, experience, and yes, questions.

I have always been very open with my parents when it comes to anything healthrelated. I like to think they are open with me as well (right, Dad?). My grandparents, not so much. In my family, there hasn’t been a lot of sharing. I don’t really know why that is.

My guess is that it has something to do with wanting to protect the grandchildren and keep things positive. But withholding this kind of information can not only be upsetting, but also dangerous.

I understand that at my age some people don’t want to know or may not care about knowing their family’s health and medical information. It shouldn’t be a forced conversation that scares either party. I think it should be a consensual conversation with a goal of informing the child and the rest of the family about things they at one time or another will want to know. It will also help answer questions that could be useful for your own health and the health of your loved ones.

For my peers and those younger who are reading this, if you haven’t already, one day you will have to go to doctor’s appointments and fill out paperwork on your own. They are going to ask you questions about your family’s medical history and it’s important to know the answers.

It is also important to ask questions and to be prepared. If the information isn’t offered by your parents, politely take the initiative and prepare not only for yourself but your family.

Maybe then the conversation won’t be as scary and uncomfortable as you might think.

J A N ' 2 4 • H E A LT H Y L I V I N G C F.C O M //

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The Investment that none of the gurus are talking about…

Dust Off You Long-Term Care Insurance Policy PAID PROMOTIONAL FEATURE

M

ost Long-term care insurance policyholders purchased their policy more than 10, 15, or 20 years ago. They’ve dutifully paid their premiums throughout the years, but they don’t exactly know when and how to utilize their policy. The vast majority of policies go unused because policyholders simply wait too long to file their claim, or get fed up with the follow through needed to navigate the claims process.

DON’T FALL VICTIM TO THESE COMMON POLICYHOLDER PITFALLS!

Compromising your policy benefits in exchange for a more affordable premium without a policy review from an independent advocate. An advocate will help you put these potential compromises into perspective and in some cases help you avoid the premium increase completely.

Assuming your financial advisor, health insurance specialist, health care practitioner, or neighbors can give you informed

advice regarding your policy.

Unless they’ve read the policy, understand your full medical & financial situation, and have experience with activating policies, they aren’t equipped to advise you.

Waiting for a health emergency before filing a claim with your Long-Term Care Insurance Company. Beginning to activate your policy at the onset of balance, bladder, and memory challenges so that you have established caregivers who you trust is the best plan.

Calling your company before speaking with an Advocate.

Customer service agents can provide inaccurate information. An advocate will know what questions to ask and what policy verbiage to reference regarding your benefits.

Providing your insurance company with contact information for ALL of your health care providers. The most common delay in the claim approval process is that your insurance company is still waiting on requested information from one

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of your providers, and often that information can be irrelevant to the claim.

Not utilizing activation strategies that lessen your financial burden. Understanding the nuances of the elimination period, paired with creative scheduling solutions can benefit the policyholder’s pocket.

Choosing providers suggested by your long-term care insurance company. Budget care is unreliable, unexperienced, and places the burden of managing and training the caregivers on the client.

Providing Education and Advocacy for Long Term Care Insurance Policyholders requires vast experience in both healthcare and policy activation. At the TriCounty Caregiver Resource Center, we specialize in policyholder advocacy. We offer private consultations and monthly educational workshops.

Mind H E A LT H Y

63

HealthyMind

Keeping It Real in an Era of Digital Dependence.

STORY: CYNTHIA MCFARLAND

T

he 1970 hit song “Close To You” by The Carpenters wasn’t about smartphones – they weren’t invented yet – but if “Close to You” was released in 2023, it would absolutely define the world’s relationship with its favorite device.

A 2023 cell phone usage survey reveals that 60 percent of Americans sleep with their phone at night, while 89 percent check their phone within 10 minutes of waking up and 144 times throughout the day.

There seem to be few boundaries regarding smartphone use, which explains why 75 percent of Americans admit to using their phone while on the toilet, 46 percent look at their phone while on a date, and 10 percent check their phone during sex.

There’s even a word to define the anxiety of being without your phone: nomophobia.

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Clearly, we are obsessed with the technology that brings the world into the palm of our hands.

“The smartphone is really a portable Internet. Digital is so integrated into our lives, it is part of almost everything we do,” says Nadja Streiter, LMSW, a psychotherapist who specializes in treating people who struggle with problematic technology use and related mental health concerns.

Digital dependence

Although 57 percent of Americans surveyed define themselves as “addicted” to their smartphones, the mental health community has yet to label this condition.

The Diagnostic and Statistical Manual of Mental Disorders (DSM) published by the American Psychiatric Association does not officially recognize “smartphone addiction” or “Internet addiction,”

but “Internet gaming disorder” is acknowledged.

There’s no denying that the digital world is a major part of our lives.

“Digital technology is integral to so many aspects of daily life,” says Streiter, whose practice Eyes Up Wellness is located in Westport, Connecticut.

The digital connection we have today has resulted in a “never not working” atmosphere. Many people who are connected digitally at work all day come home and get online to interact socially or go online and work more.

Being digitally connected may be “normal,” but that doesn’t mean it’s healthy.

“There are lots of benefits to it, but overuse and overexposure can lead to problems with physical and mental health,” notes Streiter. “The negative impact of increased use is intensifying. At the same time,

HealthyMind

we’ve been required to engage digitally more and more.”

Studies indicate a strong correlation between digital media use and depression and anxiety.

Streiter explains that people suffering from depression tend to interact more digitally when they don’t get pleasure from normal social interaction. Yet what they see online can contribute to greater depression.

“It’s the same with anxiety,” she says. “The more you engage and are connected digitally, the more anxious you become when you can’t interact digitally. It’s a vicious circle.”

Is there a problem?

What determines a “healthy” amount of digital connection varies by individual.

“You can’t just look at the quantity of time and type of use of devices. The problem starts to occur when it takes away from other important aspects of wellC Y N T H I A M C FA R L A N D

being, including relationships, work, sleep, and exercise,” says Streiter.

• Limit online activities to a specific number of times per day or a certain time of day.

Major signs that your digital connection has become unhealthy include:

• Have a one-device rule (don’t be on your phone and computer at same time).

• Loved ones say you’re always on the phone/online.

• Turn off notifications.

• You get more pleasure out of virtual activities than anything in the physical world.

Streiter says it’s important to identify the difference between “virtual” and “physical” because today the virtual world is the real world. As with any addiction, change can only happen if someone admits they have a problem.

In addition to seeking professional help, take the following steps if you realize you need to control your digital usage: • Review screen time usage to see where you can cut back.

• Create “down time” by disabling all your phone apps for a period of time.

• Use texting to complement real conversation, not replace it.

• Set a timer when on the Internet.

• Turn off your phone at certain times of the day.

• Remove social media apps from your phone so you have to use your computer to check in.

• Don’t sleep with your phone/device.

• Charge your device in a room other than your bedroom.

• Minimize phone use when you’re with people (dining, visiting, etc.).

E D I TO R I A L @ A K E R S M E D I AG R O U P.C O M

“I fell in love with words early on and knew from fourth grade that I wanted to be a writer,” says Cynthia McFarland. A full-time freelancer since 1993 and the author of nine non-fiction books, her writing has earned regional and national awards. Cynthia lives on a small farm north of Ocala; her kids have fur and four legs.

J A N ' 2 4 • H E A LT H Y L I V I N G C F.C O M //

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Three Chiropractic Myths: Fact Checked & Busted As with many holistic health solutions, the value of chiropractic care has been clouded by misconceptions. Unfortunately, this prevents many people from getting the care they need to thrive.

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STORY: DR. RENNY EDELSON

Chiropractors just treat pain

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Chiropractic adjustments hurt

FACT: While chiropractic care is known for helping patients relieve pain and get back to activities they love, that isn’t the only benefit. AlignLife Chiropractic & Natural Health Centers can also help you manage a wide range of health conditions.

FACT: Chiropractic care benefits all ages because it focuses on relieving pain, improving mobility, and improving overall health!

FACT: Getting an adjustment may be uncomfortable at times, but never painful. In fact, many equate it to the same satisfying sensation as popping their knuckles!

The reason for this? The nerves controlling your body’s systems are all connected to your spine!

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AlignLife chiropractors are trained to care for all ages, and some even hold specialties for infant, pediatric, or pregnancy care. For babies, chiropractic can help them thrive post-birth by aligning misplaced vertebrae, easing colic, and enhancing development.

For children, chiropractic can relieve headaches, improve posture imbalances, and improve focus. Athletic kids and teens also love chiropractic as it helps them stay on top of their game and injury-free. For adults, routine care can help you stay healthy, reach health goals, and save thousands in healthcare costs down the road.

D R. G A RY B R O D E U R (L) & D R. R E N N Y E D E LS O N (R)

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Finance H E A LT H Y

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HealthyFinance

Credit Card Tackling

Tips for a Healthy Financial Balance STORY: HEALTHY LIVING STAFF

P

eople all over the world are struggling with credit card debt.

The accessibility of credit cards and their ease of use may entice you to use them frequently, but if you don’t manage them responsibly, they can quickly lead to financial troubles. In this article, we will delve into effective tips to help you tackle credit card debt and achieve a healthy financial balance and provide you with a comprehensive understanding of the strategies to handle credit card debt effectively so you can find your way toward a financially stable future.

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Debt

Understanding credit card debt

Before we jump into practical solutions, let’s take a moment to understand what credit card debt entails. When you make purchases using a credit card, you are essentially borrowing money from the bank or the credit card issuer. If you fail to pay off the full amount within the billing cycle, you will accumulate debt in the form of interest charges and fees. The longer you take to pay off your balance,

the more your interest compounds and the more debt you incur.

It’s worth noting that not all debt is inherently bad. In fact, taking out loans and/ or using credit cards responsibly can help build your credit score and establish a credit history. However, excessive credit card debt can quickly become burdensome and negatively impact your overall financial well-being.

HealthyFinance

Assess your debt situation

The first step toward effectively tackling any issue is to assess the situation.

Take a close look at all your credit card balances and create a list of the amount you owe on each card, their interest rates and the minimum monthly payments.

This exercise will provide you with a comprehensive overview of your current debt situation and serve as a starting point for your debt management journey.

Now that you’re armed with a deeper understanding of credit card debt and a thorough assessment of your financial situation, you can start tackling your debt with confidence. Here are some practical tips to help you on your journey to becoming debt-free.

Avoid impulse purchases

One of the main reasons people accumulate credit card debt is because of impulse purchases and overspending.

To avoid falling into this trap, try implementing a cooling-off period before making any nonessential purchases. This could mean waiting 24 hours before buying something you want but don’t necessarily need.

You may also find it helpful to unsubscribe from marketing emails and avoid temptations like online shopping or browsing in stores.

Consider consolidation

If you have multiple credit card balances with high interest rates, consolidating them into one loan with a lower interest rate could be a viable option. Debt consolidation can simplify your payments and potentially save you money in the long run. However, it is important to carefully consider all factors before choosing this route, such as any fees and whether or not you will be able to meet the monthly payment requirements.

Create a budget

One of the key steps in managing credit card debt is creating a budget.

This involves tracking your income and expenses, categorizing them and identifying areas where you can cut back and save money. By setting clear financial goals and sticking to a budget, you will have a better understanding of where your money is going and how much you can allocate to pay off your credit card debt.

Increase your income

Another way to tackle credit card debt is to increase your income. This could mean picking up a side hustle, asking for a raise at work or finding ways to make money from your hobbies or skills. Any extra income you can generate can be put toward paying off your debt faster and getting one step closer to financial balance.

Seek support

Dealing with credit card debt can be stressful and overwhelming. It’s important to reach out for support during this time, whether from friends and family or professional resources. Consider joining a support group for individuals struggling with debt, talking to a financial advisor or seeking counseling if necessary.

Taking care of your mental health while managing your finances is crucial.

D O YO U H AV E A G R E AT F I N A N C I A L A RT I C L E I D E A ?

Negotiate with creditors

Another option for managing credit card debt is to negotiate with your creditors. This may involve requesting a lower interest rate, a reduced payment plan or even a settlement for a portion of the debt.

Be prepared to explain your financial situation and provide evidence if necessary. It can also be helpful to work with a credit counselor or debt relief agency who can negotiate on your behalf.

Prioritize your payments

As you work toward paying off credit card balances, it’s important to prioritize which debts to pay off first. One common strategy is the avalanche method, which involves focusing on paying off the highest interest rate balance first while making minimum payments on other cards.

Another approach is the snowball method, where you focus on paying off the smallest balance first and then move onto larger balances. Whichever strategy you choose, make sure to consistently put money towards your debt payments every month.

R OX A N N E @ A K E R S M E D I AG R O U P.C O M

We’re all ears! Having healthy finances is crucial for a well-balanced life, and that’s why we believe in making it one of our core pillars. Share your thoughts by emailing our managing editor, Roxanne@akersmediagroup.com. Let’s create something amazing together!

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SponsoredContent

8 steps to help improve your cardiovascular health STORY: LORVEN HEART & VASCULAR

W

ith the new year upon us, many hope to spark a positive change by making New Year’s resolutions. One of the top resolutions people make is adopting a healthier diet routine. This is a powerful step toward improving cardiovascular health in reducing heart disease and stroke while building a strong and resilient cardiovascular system. Here are some ways to incorporate a heart-healthy diet and promote life longevity.

1. KNOW YOUR PORTION SIZES. How much you eat is just as important as what you eat.

Understanding portion sizes and what they look like helps you keep track of servings and calorie intake.

For example, one serving of pasta is about a 1/2 cup, or about the size of a hockey puck. A serving of meat, fish, or chicken is about 3 to 4 ounces, about the size of a deck of cards.

2. MAXIMIZE FRUITS AND VEGETABLES.

A heart-healthy diet includes a variety of colorful fruits and vegetables.

These nutrient-rich foods are packed with vitamins, minerals, and antioxidants. They also contribute to lowering blood pressure, improving cholesterol levels, and reducing inflammation, all of which are vital for

cardiovascular health support.

3. INCORPORATE WHOLE GRAINS

Choose whole grains such as brown rice, quinoa, and whole wheat containing fiber, which help to lower cholesterol and maintain a healthy weight. Fiber also contributes to better blood sugar control, reducing the risk of diabetes—a significant risk factor for heart disease.

Beware of processed and packaged foods that are loaded with excessive sodium to preserve freshness.

Choosing fresh, whole foods and adding herbs and spices to enhance flavor instead of salt is another way to lower the intake of sodium.

7. MODERATION

Avoid unhealthy saturated and trans fats. Find healthy fats found in olive oil, avocados, and nuts. These monounsaturated fats support cardiovascular health and help improve cholesterol levels.

Moderation is key when it comes to added sugars and alcohol. Excessive sugar consumption has been linked to obesity and diabetes. While moderate alcohol intake may have cardiovascular benefits, excessive alcohol consumption can lead to various health issues. Overindulging in both can negatively impact your heart health.

5. CHOOSE LOW-FAT PROTEINS

8. TREAT YOURSELF, OCCASIONALLY

6. REDUCE YOUR SODIUM INTAKE

Include these mindful tips in your meal choices and planning. You’ll find heart-healthy eating is doable and enjoyable while earning accolades at your next doctor visit from your lab results.

4. CONSUME HEALTHY FATS

Lean proteins, such as fish, poultry, beans, and nuts are excellent choices for heart health. Fatty fish, like salmon and trout, are rich in omega-3 fatty acids, which help reduce the risk of heart disease by lowering blood pressure and triglyceride levels.

Reducing salt intake is another essential aspect of a heart-healthy diet. High sodium levels can contribute to high blood pressure, a major risk factor for heart disease.

Find your balance with a desirable occasional treat every now and then. An occasional ice cream cone or a handful of potato chips won’t hinder your heart-healthy diet. What’s important is that you eat healthy foods most of the time.

LO RV E N H E A RT & VAS C U L A R O C A L A & V I L L AG E S 352.4 01.9888 | W I L L I STO N 352.619.2550 Lorven Heart and Vascular offers comprehensive diagnostic and therapeutic cardiovascular services for our patients.

Our board-certified cardiologists have extensive subspecialty training and experience, offering state-of-the-art technologies allowing for a more personalized, ongoing evaluation and management of their cardiovascular care and needs. Most importantly, our team believes in personalized, caring and compassionate medicine.

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Beyond Investments At Chandler Wealth Management, your financial health takes center stage.

PAID PROMOTIONAL FEATURE

I

n the heart of Lady Lake, Florida, Chandler Wealth Management stands as a beacon of financial health.

Founded by an experienced financial planner in 2007, this firm prides itself on more than just managing investments; it’s about

crafting a holistic approach to financial well-being.

“We’re like financial doctors,” says Craig Chandler, the company’s founder, emphasizing the analogy between physical and financial health. Just as neglecting one’s health can lead to breakdowns, so too can a lack of attention to financial strategies.

Chandler Wealth Management takes a proactive stance, urging clients to seek regular financial check-ups. “It’s more than just managing your money; it’s about ensuring your lifestyle, securing your legacy,” Craig says.

What sets them apart? Holistic planning. Chandler Wealth Management collaborates with attorneys, CPAs, and other professionals, ensuring comprehensive coverage for clients’ financial and estate needs.

It’s not solely about managing money; it’s about building relationships, understanding clients’ lifestyles, and supporting their unique needs.

From retirement planning to legacy strategies, they cater

to diverse financial needs.

Snowbirds or locals, the firm offers digital accessibility and multiple office locations across Florida and Georgia.

However, the standout aspect remains their commitment to the client’s best interests.

“As fiduciaries, our clients come first,” Craig adds, highlighting their ethical obligation to prioritize clients’ needs over their gains.

With an emphasis on teamwork and long-term relationships, Chandler Wealth Management assures clients that they’re more than just financial advisors; they’re partners in securing their financial health and futures.

“It’s about making a difference in people’s lives, even in small ways, and reducing the stress associated with financial uncertainties,” Craig concludes.

In a world where financial well-being is often overlooked, Chandler Wealth Management aims to be the guiding light, offering not just financial advice but a holistic approach to a healthier financial life.

855.667.4752 | chandlerwm.com

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We thrive on building a healthy community for all individuals.

PAID PROMOTIONAL FEATURE

L

ake Centre Home Care (LCHC) is a skilled home health care agency that also offers private duty services. “As the skilled patients of LCHC continued to recover and came to the end of their skilled services, they often needed private duty services,” said Lori Davis, COO of Lake Center Home Care. “We saw a need for private duty services and decided to fill that need instead of referring clients to another company,” said Lori. In 2022, the private duty divisions was created when LCHC hired Andrea Smart as the Director of Private Duty.

Private Duty can include a multitude of services. Bathing, showering, assistance with dressing, laundry, meal preparation, grocery shopping, light housekeeping, medication reminders, appointment transportation and more. “Our Certified Nursing Assistants, Home Health Aids and Companions are a great resource for our private duty clients. They provide services beyond what the skilled staff can

do,” said Andrea. “Private duty takes our services a step further and offers another layer of to what we can do for our clients,” Andrea said. Private duty is a private pay service and is sometimes covered by a long term care policy.

Skilled home health care is a Medicare benefit that can send a team of professionals into a patients home to prevent a stay in a facility. The team may include a registered nurse, physical therapist, speech therapist, occupational therapist, aide or other clinician. It is individualized care designed to meet specific needs. LCHC will work with the physician to deliver a personal plan of care that meets the needs of a patient and to help the patient stay in their home.

“Skilled home health care gives our clinicians the opportunity to provide one on one patient care without the distractions of a facility. Our clinicians enjoy making a difference in their own neighborhoods and communities,” said

License No. HHA299992424 | 310 Market Street, Leesburg | 352.315.0050

Shayna Grunewald, CEO of Lake Centre Home Care.

Home health care services can help patients recover after a hospitalization or surgery or help control the symptoms of a chronic illness such as diabetes, COPD or heart failure. Home health care is usually less expensive than a stay in a facility and is more convenient for the patient. LCHC can work directly with the physician to ensure patients are following the plan of care prescribed to help achieve health care goals. LCHC’s goal is to promote a healthy, healing environment for the patient as well as the caregivers. Skilled home health care is an important benefit that helps a patient live their life to the fullest with care that’s delivered in their own home.

L-R: Lori Davis, COO; Andrea Smart, Director of Private Duty; Shayna Grunewald, CEO

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Diabetes is a disease where your blood sugar levels are above normal. You may be at risk for diabetes if you have symptoms such as: » » » »

EXTREME thirstiness INCREASED appetite EXCESSIVE dry skin SLOW healing wounds

» EXCESSIVE urination » BLURRY vision » TINGLING pain or numbness in hands and feet.

It’s important for people with diabetes to make healthy lifestyle changes to avoid serious diabetes-related health complications. If you think you may have diabetes, please follow up with your health care provider for more information.

Take action today!

The most common form of the disease (type 2) doesn’t have to be permanent–it can be prevented or delayed with healthy lifestyle changes.

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Florida Department of Health in Marion County at 352-644-2624 for more information.

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O C T ' 2 3 • H E A LT H Y L I V I N G C F.C O M //

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Making the Difference in our Community

Family owned and operated

ONE-ON-ONE

PERSONALIZED HOME CARE

As experts in home care, Visiting Nurse Association of Florida strives to make you and your loved one feel comfortable and safe. We take pride in pairing our patients with the best clinicians to meet their unique needs and personalities.

SKILLED SERVICES Skilled nursing Physical, occupational and speech therapies Wound care IV therapy Medication management

We are both a Medicare certified and private duty home health agency.

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PRIVATE DUTY SERVICES Meal planning/preparation Light cleaning Errands and laundry Bathing, dressing and grooming Hourly nursing visits Post-surgical care Home health aides Alzheimer’s care

... and more!

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CALL TODAY!

352.693.4871 836 Lake Sumter Landing The Villages, FL 32162 LIC# 299991370

FinalThought

"Don’t you realize that your body is the temple of the Holy Spirit, who lives in you and was given to you by God? You do not belong to yourself."

1 Corinthians 6:19 NLT We often forget this truth and neglect our physical well-being. We push ourselves too hard, we don’t get enough rest, we don’t eat healthy or exercise regularly. But when we honor our bodies as sacred vessels, we can better serve our purpose in life and fulfill our potential.

’

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O N E C O M PA N Y T O TA L C A R E

WE B EL I EVE TH AT S E N I O R S T HR I V E I N T H E IR OWN HO M E ENVI RO NM ENT. O UR QUA L I F I ED STAF F C A N PROV ID E A S S ISTA N CE WI T H T HE FO LLOWI NG SERVI CES:

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310 MARKET ST., LEESBURG | GOLCHC.COM PHONE: 352.315.0050 | FAX: 352.315.0059 HHA299992424