Healthy Living August 2016

Shedding light on the sun’s danger to our skin

PLUS Ideas for fun water activities

Infamous Last Words

As an interventional and invasive cardiologist of Cardiovascular Associates of Lake County, Dr. Alejandro Caballero enjoys working alongside a team of physicians who share his same objective: to exceed the expectations of patients and their families. It is Dr. Caballero’s greatest reward to be able to improve patients’ quality of life and save lives.

Dr. Caballero, who completed his fellowship at the Cardiovascular Institute of the South in Lake Charles, Louisiana, was one of the first physicians in Lake County to perform peripheral interventions, aortic aneurism repairs, carotid stenting and pacemaker placements. He has been performing balloon angioplasties and stent placements for 17 years. Dr. Caballero treats both coronary artery disease and peripheral artery disease.

As one of the oldest and most experienced private cardiology practices in Central Florida, at Cardiovascular Associates of Lake County, we are dedicated to bringing innovative and compassionate cardiovascular care to our patients. Cardiovascular Associates of Lake County … your partners for life.

YEARS OF SERVICE TO LAKE COUNTY & SURROUNDING COMMUNITIES

SPECIALTIES INCLUDE: Total Joint Replacement // Arthritis Evaluation // Non-Surgical Back Evaluation // Osteoporosis Evaluation // Physical Therapy Diagnostic Radiology // Sports Medicine // Shoulder Surgery // Foot & Ankle Surgery // Trauma & Fracture Management // Arthroscopic Surgery

J. Mandume Kerina, MD

Founder of TriCounty Orthopaedics.

Board Certified. Fellowship-Trained.

Advanced Joint Replacement Surgery

Isaac L. Mitchell, MD

Board Certified. Fellowship-Trained. Shoulder/Upper Extremity and Sports Medicine.

Claudia L. Thomas, MD

Board Certified. Fellowship-Trained. Orthopaedic Trauma and Spine, National Osteoporosis Foundation Member.

Cedric J. Tankson, MD

Board Certified. Fellowship-Trained. Foot and Ankle Specialist, Joint Replacement of the Ankle.

Alfred J. Cook, Jr., MD

Board Certified. Fellowship-Trained. Cartilage Rejuvenation, Shoulder Surgery, and Sports Medicine.

John T. Williams, Jr., MD

Board Certified. Fellowship-Trained. Advanced Total Joint Replacement Surgery, Chairman of Surgery at CFHA.

IN

EVERY ISSUE

HEALTHYBODY

DISHING OUT BETTER HEALTH

46 A wholesome, nutritional recipe for zucchini pasta.

FEEL THE BURN

48 Some super foods may melt fat away.

LET’S GET PHYSICAL

50 How exercise benefits our all-around health.

FEATURING

NTS

August 2016

20 // KEEP IT COOL

By the time August rolls around in Florida, some things are as certain as death and taxes. Air conditioners are groaning, steering wheels are sizzling, and ice cream is melting. If you’re not careful about sun overexposure, you are going to be feeling the heat in a bad way.

WRITERS: JAMES COMBS

30 // MAKING A SPLASH

30 // MAKING A SPL

You don’t have to travel to Orlando to get “wet and wild.” With splash pads, public pools, crystal-clear springs, and 1,000 named lakes, Lake County offers year-round, water-related recreational opportunities for locals and tourists alike.

You don’t have to trav and wi ld.” Wit h spla s crysta l-c lear springs, La ke C ounty y recreationa l opportu n tour i sts a l i ke.

WRITER: JAMES COMBS

HEALTHYMIND

MAKING MEMORIES

54 Five steps to help jog your short-term memory.

FIGHT OR FLIGHT

56 Effective stress-busters to brighten your day.

HEALTHYSPIRIT

NOURISH YOUR SOUL

60 Tips on nourishing your soul.

IN GOOD SPIRIT

62 Finding your religion can mean less stress.

HAPPY HOUR

64 If you want to be happy for the rest of your life, then take this advice.

HEALTHYFINANCE

THIS MAKES CENTS

66 Financial expert Dave Ramsey offers commonsense financial strategies.

DON’T GO FOR BROKE

68 Smart financial strategies can help you cash in later in life.

PLUS

ON THE COVER:

PHOTOGRAPHY: PROVIDED

PHOTOSHOP: JOSH CLARK

HOT OFF THE PRESS!

DIGITIZE YOUR

SUBSCRIPTIONS: Order a subscription of your favorite magazine to be delivered directly to your home for just $72. Each subscription includes 12 consecutive issues of Lake & Sumter Style, Village Style or Healthy Living. Choose 2 or more magazines for $85 per year. To order, call 352.787.4112 or mail us at: Subscriptions at Akers Media, P.O. Box 490088, Leesburg, FL 34749.

CHANGE OF ADDRESS: If you are a seasonal resident or have moved, send your address change request to general@ akersmediagroup.com or mail us at: Subscriptions at Akers Media, P.O. Box 490088, Leesburg, FL 34749.

BACK ISSUES: Order a single issue by mail for $7, or 2 or more single issues for $9. To pick up a back issue from our office, please call 24 hours in advance.

KENDRA AKERS publisher/editor-in-chief kendra@akersmediagroup.com

DOUG AKERS vice president doug@akersmediagroup.com

JAMIE EZRA MARK chief creative officer jamie@akersmediagroup.com

EDITORIAL // DESIGN // PHOTOGRAPHY

LEIGH NEELY managing editor leigh@akersmediagroup.com

JAMES COMBS staff writer james@akersmediagroup.com

MICHELLE CLARK staff writer michelle@akersmediagroup.com

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MICHAEL GAULIN production director michael@akersmediagroup.com

FRED LOPEZ chief photographer fred@akersmediagroup.com

CONTRIBUTING WRITERS//PHOTOGRAPHERS

JAIMIE ALONSO B.E. CONRAD

FRED HILTON

LIZA WILLIAMS

HAVE FUN, BE SAFE!

This month it is back to school for many of our Lake County students, but that doesn’t mean summer is coming to an end. It is still blistering hot outside, and many families will try to find fun-filled ways to beat the heat after a long, hot school day and on the weekends.

I had the pleasure of taking two family vacations this summer, one with my entire family on a week-long trip to Captiva Island, and the second, a cruise with my daughters—Shaena and Brooke—to celebrate their July birthdays. Both vacations were filled with lounging in the sun for hours—day in and day out. Although we took the precaution of using sunscreen, we all ended up with the dreaded sunburned skin.

KIM BADEN-KRISTENSEN FRANZ KRACHTUS

NIKO BERRY

PHOENIX GRIFFEN DAVE RAMSEY

SALES // MARKETING

TIM MCRAE vice president of sales tim@akersmediagroup.com

TINA MORISSON account representative tina@akersmediagroup.com

DAVID COTE director of marketing david@akersmediagroup.com

The thought of having that perfect Coppertone tan is very appealing, but we must not succumb to the temptation of applying less sunscreen to achieve it. Therefore, we at Healthy Living want to make sure our readers are able to find ways to keep cool and also be aware of the health risks involved with overexposure to the sun, such as heat exhaustion. We feel it’s necessary that you know the importance of protecting your skin from the sun’s harmful UV rays.

MIKE STEGALL senior account representative mike@akersmediagroup.com

LYNNE KELLEY account representative lynne@akersmediagroup.com

MELANIE MELVIN director of client services melanie@akerscreative.com

ADMINISTRATION

DEB MATLOCK office manager deb@akersmediagroup.com

AUBREY AKERS advertising coordinator aubrey@akersmediagroup.com

SHAENA CHASTAIN receptionist shaena@akersmediagroup.com

DISTRIBUTION

SCOTT HEGG distribution manager scott.hegg@akersmediagroup.com

In this month’s issue, we’ve got helpful information on how to stay safe and feeling good in our “Beat the Heat” article. But we still want you to have fun—so we included a guide for you to inform you about all the fun things you can do in Lake County that involve staying cool and enjoying our beautiful lakes and water parks.

Remember—healthy skin is beautiful skin, so be sure and apply that sunscreen, wear hats and visors, and protect your eyes with a great pair of sunglasses.

I’LL DRINK TO THAT

at ake ted is sure dding etox gly nch

The sizzling summer heat we’re experiencing in Lake County means staying hydrated is of utmost importance. To be sure you drink lots of water, try adding a little flavor for some fun. Detox water is becoming increasingly popular because it helps quench thirst and rids the body of toxins. Here’s one recipe that will also help slim your belly:

DID YOU KNOW?

August is National Cataract Month. Cataracts affect 24.4 million Americans ages 40 and older, according to the American Academy of Ophthalmology

DETOX WATER MIX

• 4–5 slices of fresh cucumber (cucumbers have anti-inflammatory properties)

• 1/2 small lemon, sliced (lemon helps clean out the digestive system)

• 1/4 orange, sliced (oranges contain flavonoids, which help reduce cholesterol levels)

• A few fresh mint leaves (mint helps the body digest more easily)

Combine ingredients in a 24-ounce bottle and let sit overnight before drinking.

Source: ogorgeous.com/product/train-insane-detox-water-bottle

TRIVIA TIME

Who is the first plastic surgeon to practice full time in Lake County? Please make an educated guess before looking at the answer below.

23 years.

Our team…

…has the highest level of education and skill. …uses top-notch technology and equipment. …provides the best possible care to our patients. …is getting bigger.

Meet the newest team members.

DR. ROBERT L. PURDON

Dr. Robert Purdon, a radiation oncologist for 30 years, loves being part of RBOI. While he feels honored to offer patients advanced technologies and techniques, the most rewarding part of the job is interacting and forming genuine relationships with patients.

DR. HERMAN FLINK

We’re excited to announce the addition of Dr. Herman Flink, a radiation oncologist for nearly 40 years who is board-certified in both radiology and radiation oncology. He completed his residency and fellowship at Johns Hopkins University.

THE VILLAGES 352.259.2200

OCALA 352.732.0277

TIMBER RIDGE 352.861.2400

INVERNESS 352.726.3400

LECANTO 352.527.0106

RBOI.COM

THE FUTURE OF NURSING

Two students enrolled in the certified nursing assistant (CNA) program at Leesburg High School received $10,000 nursing scholarships from the Leesburg Regional Medical Center Foundation.

The students are Morgan Rhone and Breanna Funderburk, both high school seniors, who showed aptitude and affinity for the nursing field.

“While we have been helping hospital employees further their nursing education for many years, this is the first time we have funded a high school student at this financial level,” says Lynne Winker, chairperson of the LRMC Foundation board of directors.

Morgan is attending the University of Florida, while Breanna will go to Lake-Sumter State College. The scholarship money was possible thanks to Midge Rast, a generous benefactor of the hospital who died at age 100 in 2005.

A ‘SITE’ TO SEE

Not everybody can afford medical care. And if you are unemployed or lost your job, you may think going to the emergency room is your only option.

Fortunately, the North Lake County Hospital District supports care for people who cannot afford it and operates five community clinics that meet medical, dental, and mental health needs.

As a result, Healthy Lake County recently launched a new website to educate the community about the available services offered for people who cannot afford medical care or have no access to health insurance. Visit healthylakecounty.org and find out whether you may qualify for assistance.

GO PARK IT

ASTOR

Astor Lion Community Park: Basketball court, tennis court, volleyball court, playground and grills.

SORRENTO

East Lake Community Park: Pavilion, grills, paved trail with exercise stations, and nature trails.

LEESBURG

Twin Lakes Park: Basketball court, grills, hiking trails, playground, and bird-watching opportunities.

TAVARES

Lake Idamere Park: Canoeing, kayaking, dog park, fishing, nature trails, playground, and bird watching.

EUSTIS

meer w side are a few oa o t ayaking, king ching

ithout to sider a few.

Looking for enjoyable activities this summer without having to brave the long lines at theme parks? Then consider a relaxing day at one of Lake County’s many beautiful parks. Here are a few.

Marsh Park and Boat Ramp: Basketball court, kayaking, canoeing, fishing, hiking trails, pavilion, and bird watching.

UMATILLA

North Lake Community Park: Volleyball courts, hiking trail, dog park, grills, basketball court, playground, and tennis courts.

CLERMONT

Palatlakaha River Park and Boat Ramp: Bird watching, canoeing, kayaking, fishing, playground, and hiking trails.

HEALING DEEP SCARS

In today’s world, teenagers deal with multiple problems— depression, addiction, bullying, and suicide. However, a Clermont couple is helping kids cope with an issue that few people know exists.

Bill and Pam Findley have poured their hearts into helping children and teenagers who inflict selfharm by cutting. This unhealthy ritual of self-injury occurs when cutters slice their arms or legs using knives, razor blades, and pieces of glass. Physically injuring themselves is emotionally satisfying and serves as a coping mechanism for issues they’re

facing. Most cutters wear pants and long-sleeved shirts to hide these cuts and scars.

Pam became aware of cutting several months ago when she entered a store wearing a “To Write Love on Her Arms” t-shirt. TWLOHA is a nonprofit organization based in Florida that helps teenagers struggling with addiction, depression, and self-injury. The 16-yearold store clerk asked if Pam was involved with the organization.

“She began explaining cutting to me and told me there are many teenagers who secretly cut themselves. This teen had attempted suicide and been expelled from school. She told me the

organization saved her life.”

The conversation tugged at Pam’s heartstrings and prompted her to research the subject. She discovered that one out of every 12 teenagers cut themselves, and in many cases parents are oblivious to the problem.

“Oftentimes they cut the inside of their thighs so their parents cannot see the scars,” Pam says. “Cutting affects different types of teens—from football players and cheerleaders to kids trying to socially fit in with other students. They think they are worthless and their life is meaningless. Cutting diverts their emotional pain and lets them focus on a different pain.”

A devout Christian couple, the Findleys decided to create awareness about the issue. Realizing music is an effective avenue to deliver powerful messages to middle and high school students, they organized a concert at Real Life Christian Church in Clermont on April 8. Entertainers included Renne Yohe, a former drug addict and cutter who had written profanity all over her arms as a teenager. Yohe’s life was documented in a 2012 drama film, and she was the inspiration behind the formation of TWLHOA. Noah Schnacky, an 18-year-old actor and singer-songwriter, also performed at the event.

“It was an outstanding event, and the feedback we received from parents was phenomenal,” Pam says. “Parents and kids were crying, and mothers had their arms around their daughters.”

Since then, the Findleys have expanded their outreach. They formed Hope for Hurting Parents, a ministry to offer support to parents and family members of teenagers who inflict self-harm. The ministry will launch in late August and meet at Real Life Christian Church, where the Findleys have been members for 14 years.

“We feel like we need to do something to make a difference,” Bill says. “Cutting leads to depression, which leads to suicide. We want to reach these kids and make a positive impact before the problem spirals out of control.”

WRITER: JAMES COMBS PHOTO: FRED LOPEZ

From To Write Love on Her Arms, left to right, Carson Breen, Gabbi Tedder, Rowan Tedder, Pam Findley, Harry Whitemore, Kuiana Cherry, and Jade Shernowitz.

Mysteries

NOTHING BIGGER THAN YOUR ELBOW…

It is highly unlikely the topic of earwax will come up at your next dinner party. Even in a presidential election year, earwax is not one of those things widely discussed or debated. It gets very little respect.

Even the earwax experts don’t give it a lot of attention, (When you were a kid, did you dream about growing up to be an “earwax expert?”)

“Scientists are not completely sure why we have earwax,” according to an article by Dr. Gayle M. Galletta, a faculty member at the University of Massachusetts. “It does trap dust and other small particles and prevent them from reaching, and potentially damaging or infecting, the eardrum.”

Earwax is created when cerumen—natural wax produced by glands in the ear—combines with yucky things like dead skin cells, hair, and dust. “Earwax is a helpful and natural part of your body’s defenses,” the Mayo Clinic says. ”It cleans, lubricates, and protects your ear canal by trapping dirt and slowing the growth of bacteria.”

Most of the time, earwax effectively collects dust and other nasty things, the wax then dries up and falls out of the ear, taking the unwanted particles with it. As earwax leaves the ear, fresh wax moves up from deeper in the ear canal. Sometimes, though, too much earwax builds up. This can cause diminished hearing, an earache, headaches, dizziness, a

cough, or ringing in the ear.

There are several at-home remedies to clear out excess earwax: Put wax softening drops in the affected ear and, after about five minutes, hold your head to the side and the drops will drain out, A bulblike syringe can also be used to flush the ear with warm water. In worst-case scenarios, see your doctor, who will remove the wax with a small spoon known as a curette, and irrigate the ears with warm water or use suction.

The real problem with excess earwax comes when people use the wrong kinds of home remedies. For example, the old folklore method of ear candling—using the heat from a candle or smoke in an attempt to melt the wax—is both dangerous and ineffective.

The worst thing you can do is to try and dig out the wax with a matchstick, paperclip, or Q-Tip, (If you’ve never used a Q-Tip in your ear, raise your hand). This method usually just pushes the wax further back in your ear. The best thing to do is to heed some old advice. A Tulsa audiologist, Dr. Brandy Vowell, warned: “You should have listened when your Granny told you to put nothing smaller than your elbow in your ears!”

Sources

“Earwax,” WebMD, Gayle M. Galletta, MD, Department of Emergency Medicine, University of Massachusetts http://www.webmd.com/a-to-z-guides/ ear-wax?page=2

“Earwax blockage,” by Mayo Clinic Staff. March 24, 2015, Mayo Foundation for Medical Education and Research http://www.mayoclinic.org/diseases-conditions/ earwax-blockage/basics/causes/con-20018904?p=1

“Earwax Cerumen,” by Melissa Conrad Stöppler, MD, MedicineNet.com http://www.medicinenet.com/ ear_wax/article.htm

“Earwax,” by Dr. Brandy Vowell, “The Hearing Doctor,” Tulsa Audiologists http://www.thehearingdr.com/ earwax.asp

“Earwax,” Patient,Patient.co.uk http://patient.info/ health/earwax-leaflet

WRITER: FRED HILTON

After completion of surgical training, Dr. Armotrading began private practice in North Florida.

In August 2009 he joined Mid-Florida Surgical Associates and relocated to Ocoee, Fl to be closer to his family.

Dr. Armotrading proudly served as a Major in the US Armed Forces and received several military honors.

He is board certified by the American Board of Surgery and a Fellow of the American College of Surgeons. He spe-

cializes in General Surgery.

He in and treatment. a for

He has a special interest in breast diseases including minimally invasive breast procedures and treatment. He also has a passion for surgical oncology and new emerging techniques.

Dr. Armotrading is a member of the Florida Medical Association, Lake and Sumter Medical Society and The American Society of Breast Surgeons.

and The American

Joseph M. Armotrading II, M.D.,F.A.C.S

Facelift, Temporary Fillers, or Permanent Facial Fillers?

KEEP IT

By the time August rolls around in Florida, some things are as certain as death and taxes. Air conditioners are groaning, steering wheels are sizzling, and ice cream is melting. And the sun’s bright, beaming rays are beating down on anyone who spends time outdoors.

Despite that, many are oblivious to the dangers of being overexposed to sunlight. The proof is in the pudding.

Florida’s white-sand beaches are packed with sunbathers lying comfortably on beach towels. Thousands visit the state’s crystalclear springs to cool off in the 72-degree water and observe the area’s picturesque scenery. Others simply enjoy an entire day of splishing and splashing in the comfort of their home pool.

While water activities are one way to beat the heat, failing to adequately protect yourself from sunlight exposure is not very cool. In fact, it can lead to multiple problems, including skin cancer, heat stroke, heat cramps, sunburn, heat exhaustion, and heat rash.

People who engage in other outdoor activities such as mowing lawns, walking around the neighborhood, and visiting a local park are equally at risk this time of year. Healthy Living takes a look at the dangers of extreme heat and what people can do to avoid them.

WRITER: JAMES COMBS PHOTOS: FRED LOPEZ + PROVIDED

SKIN CANCER

The adverse effects of sun exposure often show up later in life.

That’s a harsh lesson 48-year-old Glenn Cowham learned as an adult. Since 2001, the Tavares resident has had melanoma— the deadliest form of skin cancer—removed from his body on five occasions. He developed two lesions on his back, one on his shoulder, one on his chest, and a precancerous lesion on his right hand.

Cowham says his skin cancer likely stems from overexposure to sun during childhood. As a little boy, summertime meant being shirtless—whether he was playing outside with friends in his Alabama hometown or running up and down Panama City Beach while visiting his grandparents. During his teenage years, he was a member of the Spirit of Atlanta Drum and Bugle Corps and rarely wore a shirt because the group routinely practiced outside.

“Back in those days, nobody ever worried about using sunscreen,” says Cowham, a Realtor and property manager with ERA Grizzard Real Estate. “If you became sunburned, you put cream on it and got on with your day.”

Cowham does count his blessings, though. During his youth, wearing a baseball cap outside was every bit as popular as being shirtless. He suspects that’s why he never developed melanoma on his head or face.

“I also played baseball, so I had a cap on pretty much at all times,” he says.

Cowham takes extreme caution these days. He visits his dermatologist every three to six months for regular screenings. And never mows the lawn or takes an occasional fishing trip without lathering up with sunscreen consisting of a sun protection factor (SPF) of 30 or higher.

“There’s a price to be paid for those hoping to have the ultimate suntan,” he says. “You’ve got to be proactive and smart by covering up.”

EACH YEAR, THERE ARE MORE NEW CASES OF SKIN CANCER THAN BREAST, PROSTATE, LUNG, AND COLON CANCERS COMBINED, ACCORDING TO THE SKIN CANCER FOUNDATION.

Healthy Skin

Malignant Melanoma in Epidermis

Malignant Melanoma spreads out in Dermis

Glenn Cowham

WRINKLED SKIN

We’ve heard horror stories how too much sunlight exposure damages skin. These stories are not urban legends. It’s something Halah Ismail sees daily as owner of Alani Medical Spa in Lady Lake.

Her clients hoping to achieve the ultimate tan have instead found

themselves covered in clusters of sunspots.

“Sunspots can be dangerous because they can ultimately turn into skin cancer,” she says. “They also cause white and dark spots to appear on the skin. They are common in fair-skinned people and those who spend lots of time outdoors who do not protect their skin.”

She also treats crepey, or wrinkled skin, resulting from exposure to harmful UV rays.

“Imagine crumbling tissue paper in your hand and then trying to smooth it back out. That’s what crepey skin is like. The skin looks thin, saggy, and brittle.”

Without proper protection, Halah says, sunlight accelerates the skin’s aging process by depleting collagen.

ACCORDING TO RESEARCH PUBLISHED IN THE MEDICAL JOURNAL CLINICAL, COSMETIC,AND INVESTIGATIONAL DERMATOLOGY, UV RAYS ACCOUNT FOR MORE THAN 80 PERCENT OF SKIN AGING.

Younger skin

Older skin Halah Ismail

HEAT EXHAUSTION

As a lieutenant with Lake County Fire, Brian Gamble has responded to thousands of emergency calls involving heat exhaustion. He says golfers and construction workers are often victims because they spend numerous hours outside. Of course, heat exhaustion occurs inside homes and screenedin pool areas, as well.

numerous course, heat exh home in l are p with are peop an att idea how

“Many people who end up with heat exhaustion are people who work in an attic and have no idea how hot it really is.

And sometimes victims are lying in the sun near their pool while drinking alcohol. Alcohol and sun are not a good combination.”

According to Gamble, common heat exhaustion symptoms include excessive sweating, a red-flushed face, rapid heartbeat, and cramps.

“If you feel any of these symptoms, you should call 911,” he says. “While you are waiting for paramedics to arrive, find some shade, go inside an air-conditioned home, or jump in a pool to get your body temperature down. Also, if you know you’re going to be spending several hours outside, do not drink soda or tea. They are diuretics and make your body dehydrate faster.”

DID YOU KNOW?

THE SECONDHOTTEST YEAR EVER RECORDED WAS 2006. DURING THAT YEAR, 3,100 AMERICAN WORKERS SUFFERED FROM A HEAT-RELATED ILLNESS, CAUSING THEM TO MISS WORK.

Brian Gamble

HEAT STROKE SYMPTOMS

THROBBING HEADACHE RED AND HOT SKIN NAUSEA AND VOMITING

SUNBURN

Sunburns can have a blistering effect on your health—in more ways than one. Not only do they cause DNA damage to the skin; people who have had five or more sunburns in their lives double their risk for melanoma, according to the Skin Cancer Foundation. While everyone is susceptible to sunburn, people with fair skin and light-colored hair are at greatest risk.

MILK: IT DOES A SUNBURN GOOD MILK IS ONE OF THE MOST READILY AVAILABLE HOME REMEDIES TO RELIEVE SUNBURN PAIN. FIRST, WASH THE AFFECTED PARTS OF YOUR BODY WITH WATER. THEN POUR COLD MILK IN A BOWL AND LEAVE IT OUT FOR FIVE MINUTES. USE A COTTON PAD TO DIP INTO THE MILK AND APPLY IT GENTLY ON YOUR SUNBURNED AREAS. AFTER SEVERAL HOURS, WASH OFF THE MILK FILM AND REPEAT THE PROCESS.

SOURCE: NATURALLIVINGIDEAS.COM/9-MOST-EFFECTIVEHOME-REMEDIES-TO-HEAL-A-SUNBURN-FAST/

PENETRATION INTO THE LAYERS OF THE SKIN

Skin without Protection

• OSTEOPOROSIS

• RICKETS

• PSORIASIS

• OBESITY

• DIABETES

• SCHIZOPHRENIA

HEAT CRAMPS

Exercising in hot, humid environments leads to loss of fluid and electrolytes. When this happens, people may suffer heat cramps. According to the Mayo Clinic, cramps are most likely to occur in the calves, arms, abdominal wall, and back.

TAKING A SHINE TO THE SUN

VITAMIN D

Vitamin D is not abundant in food. However, human skin produces large amounts of vitamin D when exposed to the sun. During summer, when the UV index is 3 or above, people only need 30 minutes outside each day to maintain adequate vitamin D levels.

“Vitamin D supports healthy teeth and bones,” says Lori Esarey, owner of Lady Lake-based Total Nutrition and Therapeutics, who has a master’s degree in nutrition and metabolic medicine.

“But in the past 15 years, studies indicated that it is also beneficial

HEAT STROKE

Being exposed to the sun for a lengthy period or physical exertion in the sun can lead to the body overheating. Heat stroke may occur if the body temperature rises to 104 degrees Fahrenheit. Without emergency treatment, the brain, heart, kidneys, and muscles may suffer permanent damage, according to the Mayo Clinic.

for neurologic health and the treatment of skin conditions. Unfortunately, Vitamin D is among the most common deficiencies in Florida due to the number of people on statin drugs to treat cholesterol, which is known to decrease Vitamin D levels.”

Of course, we’re not advocating staying out of the sun completely. With proper protection, sunlight exposure is beneficial.

Just ask

Stacy

Proctor of Fruitland Park. Because she’s a teacher at Tavares Middle School, summer is reserved for family. That means weekend getaways to beaches, day trips

to local springs, and occasional camping trips.

“Being outside in nature is good for the body, mind, and soul,” says Stacy, who has three children with her husband, Brian. “We’re always happy when we’re outside, and that happiness leads to stronger family bonding.”

One of Stacy’s priorities is ensuring her children spend ample time outdoors.

“These days, too many children and teenagers stay inside to play on the computer or play video games. Being outdoors allows them to engage in physical fitness, which children need at that age. And when they’re playing with other children outside, it allows them to have face-to-face interaction rather than texting on a phone or emailing on a computer.”

DON’T ‘D’-PLETE YOURSELF VITAMIN D DEFICIENCY CAN LEAD TO THE FOLLOWING PROBLEMS:

SYMPTOMS

NO SWEATINGDRY, HOT RED SKIN DIZZINESS AND HEADACHE

UNCONCIOUSNESS VOMITING PINPOINT PUPILS

CHILDRENATHLETESOUTDOOR WORKERS

H

COOL DOWN YOUR AIR CONDITIONING COSTS

We all love to stay cool during the sizzling summer heat, but we don’t want air conditioning to overheat our bank accounts.

David

MacDonald, owner of Fruitland Parkbased M & S Air Conditioning, provides helpful tips to keep people from being hot under the collar when that monthly utility bill arrives.

is 78 degrees. Anything under 78 degrees represents more money. Since it cools down somewhat at night, you may want to consider setting the thermostat around 82 degrees.”

able temperature as opposed to an entire 2,000 square-foot house.”

3

2

“If you want to balance comfort and cost, be sure the lowest you set your thermostat

1

“People spend one-third of their lives in their bedrooms. It would be wise to have a separate air conditioning unit for your master bedroom. That way, you can keep your bedroom temperature at 78, while the rest of the house— which you’re not using when you are asleep—can be set at 85 degrees. It costs less money to keep your bedroom at a comfort-

WAYS TO BEAT THE HEAT

HOW TO AVOID SKIN CANCER AND SUNBURN:

• Apply sunscreen with a SPF of 30 or higher. Reapply the sunscreen every two or three hours, especially after swimming or sweating.

• The sun’s rays are most intense between 10 a.m. and 4 p.m. Try limiting sun exposure during these hours.

• Cover your eyes with sunglasses, cover your feet with shoes, cover your arms with long-sleeved shirts, and cover your legs with pants. Wear light-colored and light-weight clothing.

Source: sheknows.com/parenting/articles/995249/ dangers-of-sun-burn

HOW TO AVOID HEAT CRAMPS:

t-weight clothing cles/995249/ eaks

• Take frequent rest breaks and allow yourself to cool down.

• Drink electrolytecontaining sports drinks such as Gatorade or Powerade.

“Have maintenance performed on your air conditioner at least two times each year. Dirty filters and debris-filled coils cause more strain on your unit. A wellmaintained air conditioning unit will keep your utility bill down and prolong the life of your unit.”

“Consider purchasing a solar attic fan. It helps vent hot air outside while drawing cool air into the attic. Plus, they are energy efficient because their power comes from the sun.”

4

• Consume electrolyte-rich food before going outside. Food rich in electrolytes include spinach, turnip greens, bananas, tomatoes, and oranges.

• Remove excess clothing during physical activity.

Source: Mayo Clinic

HOW TO AVOID HEAT EXHAUSTION AND HEAT STROKE:

g to avoid it hotter sunscreen b itself normal tempe can pr

• Exercise in the morning or evening and try to avoid it during hotter parts of the day.

• Apply sunscreen because sunburn effects your body’s ability to cool itself.

• Stay hydrated to maintain a normal body temperature.

• Avoid caffeine and alcohol because both can accelerate the dehydration process.

Source: May

Source: Mayo Clinic

WHEN YOU’RE IN THE SUNLIGHT, THE BRAIN INCREASINGLY RELEASES A HORMONE CALLED SEROTONIN, WHICH HELPS ENHANCE MOOD AND MAKES PEOPLE FEEL CALM AND FOCUSED. THAT’S WHY WE FEEL HAPPIER AND MORE ENERGETIC WHEN WE’RE PARTICIPATING IN OUTDOOR ACTIVITIES.

I insist on being involved in the

hat wanted to to

When Marjorie told us she that wanted to spend her end-of-life journey in the warmth of her own home, we reassured her that she wasn’t alone. Though Cornerstone care is available in many assisted living facilities or in one of our Hospice Houses all over Central Florida, most patients like Marjorie still prefer in-home care. But no matter where she needs us, our professionals will be in her corner, ready to provide her with all the comforts of home.

866.742.6655

WRITER: JAMES COMBS

There are many waterrelated activities for the 308,034 people who proudly call Lake County home. Because of the county’s 1,000 named lakes, crystal-clear springs, splash pads, and public swimming pools, it’s hardly surprising that people from all over the country come here in droves to enjoy activities such as kayaking, scuba diving, Dora

Canal cruises, and seaplane rides. Are you ready to get wet and wild? Here’s a closer look at some of the water activities offered in our county.

The City of Leesburg is restoring charm to Venetian Gardens, once a former hub of activity because its lush landscape, picturesque bridges, and stunning lakeside views. The park, nestled on the shores of Lake Harris, will have a splash pad, a playground, and a beach area for swimming. City officials also added six new covered pavilions and space for kayak rentals.

“We’re excited to restore Venetian Gardens, which I consider the jewel of Leesburg,” says Leesburg City Commissioner Jay Hurley. “The restoration to this beautiful park will enhance the quality of life for our residents and bring back a place where families can spend quality time together. It will also help Leesburg establish its identity and allow residents to have fun right in their own backyard rather than drive to other towns.”

VENETIAN GARDENS MAKING WAVES

Some of the most talented watersport athletes in the country hone their skills in Lake County.

For more than 30 years, World Wakeboard Center has hosted camps in wakeboarding, wakeskating, and wakesurfing on Lake Hansen in Groveland. The company, owned by Andy and Joni Hansen, teaches people of all skill levels.

Famous competitors who trained at World Wakeboard Center include X Games champion Dallas Friday, U.S. Open champion Trevor Hansen, 7-time world wakeskate champion Reed Hansen, and National Amateur Wakeskate champion Gib Gibbons. Similarly, waterskiing enthusiasts from around the country attend Jack Travers Waterski School, operated on Sunset Lakes in Groveland. Legendary coach Jack Travers operates the world-renowned waterski training center. A 2007 inductee to the Florida Waterski Hall of Fame, Jack has coached the World USA team, the U.S. World Elite team, and the U.S. World Junior team.

WORLD WAKEBOARD CENTER

352.429.3574 / www.worldwakeboardcenter.com

JACK TRAVERS

WATERSKI SCHOOL

352.429.9027 / www.jacktravers.com

SWEET STREAMS

Lake County residents often drive to Orlando for all the city’s amenities. However, Orlando residents also come to Lake County to enjoy an increasingly popular watersport—kayaking.

At least that’s what Kenny Boyd has discovered. He and his wife, Jenny, own Eustis-based Central Florida Nature Adventures, LLC. They take both novice and experienced paddlers on kayak trips on local waterways such as Haynes Creek, Rock Springs, the Wekiva River and the St. Johns River.

“They are in awe because they’re completely out of their element,” he said. “Kayaking is so peaceful and relaxing because you leave behind our fast-paced society and feel like you’re one of the fi rst settlers who paddled these waterways hundreds of years ago.”

CENTRAL FLORIDA NATURE ADVENTURES, LLC

352. 589.7899 / centralfloridakayaktours.com

GET A LITTLE WET

Chances are, you drive right past our beautiful lakes on a daily basis. But have you ever taken the time to explore them?

Get Wet Watersports offers numerous ways for locals to experience the Harris Chain of Lakes in a way they’ve never done before. The Tavaresbased company offers boat, paddleboat, and pontoon rentals, as well as jet ski and kayak rentals.

In addition, the company provides guided tours on the county’s vast waterway system. One of those tours takes participants through the Dora Canal, which famous sportswriter Grantland Rice referred to as “the most beautiful mile of water in the world.”

GET WET WATERSPORTS

1000 West Burleigh Blvd Tavares, FL 32778 352.253.0585 / tavareswatersports.com

A SLICE OF TRADITIONAL AMERICANA: THE PUBLIC SWIMMING POOL

A T THE

If

f you are looking for swimming lessons, or just want to take a quick dip in a man-made watering hole, many of Lake County’s municipalities offer public pools with minimal entrance fees.

im i m al l a ent nt ra a nc nce e fe fees es

Here are some of the summer hot spots offering convenient ways to cool off:

GARDENIA PARK PUBLIC POOL

201 W. Berckman St., Fruitland Park, 352-360-6554

VENETIAN GARDENS SWIMMING POOL

Dozier Circle, Leesburg, 352-7878018

LINCOLN AVENUE

COMMUNITY PARK & POOL

1250 N. Unser St., Mount Dora, 352-735-7173

EUSTIS AQUATIC CENTER

250 Ferran Park Drive, Eustis, 352357-3264

GOLDEN TRIANGLE YMCA

1465 David Walker Drive, Tavares, 352-343-1144

UMATILLA PUBLIC POOL

16 Lone Star St., Umatilla.

See www.umatillafl.org for information about the pool schedule and phone numbers.

DIVE RIGHT IN

You don’t have to visit the Cayman Islands, Cozumel, or the Great Barrier Reef to enjoy an underwater adrenaline rush. Alexander Springs, in the Ocala National Forest near Astor, attracts divers from far away as Germany, Switzerland, and the Netherlands, as well as throughout the United States. Novice and experienced divers receive an up close and personal view of bluegill, catfish, turtles, kelp-like vegetation, and rock outcroppings.

Robert Nolan, manager of the recreation area, says Alexander Springs typically attracts 30 divers on Saturdays and 15 divers on Sundays. Nolan is a master scuba diver who has 3,000 logged dives.

“People love scuba diving here because the visibility is unlimited and it’s comfortable and relaxing,” he says. “It’s also a great place for beginning divers to earn their certification because it’s not dangerous. We have some long-time divers who come here three or four times a week to dive recreationally.”

Alexander Springs is one of only 27 first-magnitude springs in Florida, meaning it gushes 100 gallons of water per cubic second from under the ground. In addition to diving, families can swim in the large spring pool, canoe down Alexander Creek, use a hiking trail, and enjoy an afternoon picnic. The spring remains 72 degrees year round.

ALEXANDER SPRINGS

49525 C.R. 445, Altoona/ 352.669.3522

MAKE A SPLASH

The Tavares Splash Park in downtown is open May through August and has an average annual attendance of 24,000.

With the purchase of a $2 wristband, children spend an entire day enjoying water slides or shooting water cannons, or playing at Wooton Wonderland playground. They can also fish from a dock.

Clermont has a 3,245 square-foot Champions Splash Park made from rubber foam that features video surveillance cameras for safety.

SPRING INTO ACTION

Another of Lake County’s popular springs is Wekiva Falls RV Resort, located off State Road 46 in Sorrento. The resort’s lagoon-style swimming area is great. It features both a 40-foot cement waterfall and dual tube slides for children. The swimming area is also a great place to float lazily on an tube or throw a waterproof ball. The slightly hilly shoreline is a great beach area for tanning or relaxing.

The resort has 800 RV sites and 100 tent sites. Guests can also enjoy picnicking and canoeing down the Wekiva River.

WEKIVA FALLS RV RESORT

30700 Wekiva River Road, Sorrento / 352.383.8055

SOAR HIGH

In 2010, Tavares opened a seaplane base and dubbed itself America’s Seaplane City. The name is quite fitting, considering the number of seaplanes landing there. Pilots come from all over the world to the lakeshore city.

Of course, you don’t have to own a seaplane to experience the exhilaration of landing on a lake. Jones Brothers and Company in Tavares offers seaplane rides of varying lengths, allowing locals to get a birds-eye view of Lake County’s natural

beauty.

“We average about three or four flights per day,” says Kevin Vetter, an employee at Jones Brothers and Company. “Seaplanes definitely have become a big part of this community.”

To experience a thrilling seaplane ride, call Jones Brothers and Company at 352.508.1800.

CRUISIN’ ALONG

Picture this: 200-year-old towering cypress trees draped with Spanish moss providing overhead shelter from the hot Florida sun. Turtles sunning on logs popping out of the water while a great blue heron sits statue-like on the bank. As an alligator sinks quietly underneath the water, a great bald eagle spreads its wings and soars.

Taking in natural beauty never grows old to Scott Alderman, who has captained Dora Canal cruises for 28 years through his company Rusty Anchor. A lifelong Lake County resident and 1975 graduate of Mount Dora High School, he proudly showcases the area’s beauty.

GIVE IT A “TRI”

“This is my hometown, and I’m excited about showing it off from a different perspective than most people see it,” he says. “I take thousands of people out each year—many are tourists who continue coming back every time they vacation in Florida. You never know what you’ll see on any given day. It just depends what Mother Nature.”

To enjoy a guided boat tour of the Dora Canal, contact one of the following companies:

RUSTY ANCHOR

352.877.2375 / www.rustyanchormountdora.com

PREMIER BOAT TOURS

352.434.8040 / www.doracanaltour.com

CAPTAIN DAVE’S SEA VENTURE II

352.343.3889

GET YOUR MOTOR RUNNING

Lake County is home to numerous boating events—including antique boat shows, hydro drag racing, and sailing regattas. The event is held on Lake Dora in Tavares.

The Sunnyland Antique and Classic Boat Festival is the largest antique and classic boat show on America’s East Coast. See historic boats (built before 1918); antique boats (built 1919-1942); classic boats (built 19431975) and contemporary boats (manufactured from 1976 - present).

“The Antique Classic Boat Society has 72 chapters, and most of them have an antique boat show,” says Terry Feist, organizer of the event. “Ours is the largest, and we hold it in March because it signals the start of the boating season.” The event draws up to 10,000 spectators.

Lake County is also home to other boat-related events that make an significant economic impact. They include the 2014 Hydro Drag World Championships, the Pro Hydro-X Tour, and the Midwinter Regatta Melges MC.

With its gentle, rolling hills and picturesque lakes, Clermont is one of the country’s hottest triathlon destinations.

Triathletes and duathletes from around the country compete in events such as the Great Floridian Triathlon Festival and the Clermont Challenge, held at Lake Louisa State Park.

HEALTHY REFERRALS

Doctors could spend hours talking about how great they are and how their practice differs from others. What else would we expect them to say? But when we hear the words “great doctor” coming from the mouths of patients, it is much more powerful and lends more credibility.

In the following pages, you will read several touching stories about patients who encountered various conditions and regained their quality of lives thanks to the expertise and talents of local doctors. Because they received outstanding care and enjoyed excellent results, these patients were more than happy to talk about their overall experience with their doctor. That speaks volumes.

STATE-OF-THE-HEART CARE

Bruce O’Neill, 78, is truly thankful that the team at Leesburg Regional Medical Center took his health to heart.

These days, Bruce, a resident of The Villages, is playing golf three times a week and walking two-and-a-half miles each day. He attributes that to the wonderful care he received as a patient of Leesburg Regional Medical Center.

In 1956, Bruce was diagnosed with a heart murmur while attending Springfield College in Massachusetts. Although he had periodic check-ups to monitor his condition, the murmur remained dormant for many years.

However, in April 2016, he began experiencing

heart palpitations and shortness of breath. After undergoing both an echocardiogram and a heart catheterization, it was determined he needed an aortic valve replacement.

The surgery was performed in May by Wistar (Tim) Moore, MD, a board-certified cardiovascular thoracic surgeon with Ocala Heart Institute–Leesburg. He spent ten days in the hospital and speaks straight from the heart when talking about his wonderful patient experience.

“I received excellent service throughout my stay at Leesburg Regional Medical Center,” Bruce said. “I was extremely impressed that different doctors visited me on a daily basis to mo-

nitor my progress. The entire hospital staff was extremely attentive and responsive. I am very satisfied by the overall level of care I received and would wholeheartedly recommend this hospital to anybody experiencing a heart problem.”

He has regained most of his strength and plans to enroll in a cardiac rehabilitation program.

“I’m looking forward to getting on with my life.”

LEESBURG REGIONAL MEDICAL CENTER

352.323.5762

600 E. Dixie Ave. Leesburg, FL 34748

leesburgregional.org

A Heart for Cardiovascular Care

Dr. J. Henry Lesmes makes a living by diagnosing and treating heart conditions. But when you examine his own heart, it becomes abundantly clear that he has a genuine love for his patients.

And that’s why Cardiovascular Associates of Lake County continues thriving in an era when many private medical practices are permanently closing their doors.

In fact, Dr. Lesmes is celebrating his 25th anniversary with CVA this year. Opened in 1992, Cardiovascular Associates has garnered an outstanding reputation for blending the best of both worlds by utilizing the most cutting-edge cardiology treatments with compassionate, personalized care.

“Throughout the years, I’ve seen my patients transition from their working years into their retirement years,” Dr. Lesmes said. “Because they rely on me for their cardiac

health, I’m one of the most trusted people in their lives. Maintaining their loyalty and trust means the world to me. I consider it an honor and privilege.”

Dr. Lesmes moved to Lake County in 1991 somewhat shocked over the lack of cardiology services available.

“From a medical standpoint it seemed somewhat primitive,” he said. However, that quickly changed when he helped implement stateof-the-art diagnostic procedures such as heart catheterizations and trans esophageal echocardiography. As Dr. Lesmes recruited additional cardiologists to his practice, Cardiovascular Associates expanded its services even more by offering electrophysiology, coronary and peripheral interventions, carotid stenting, and pacemaker placements.

“Not only was it beneficial for patients’ health; it also allowed them to receive care close to home without

driving to Orlando or Tampa,” he said.

As a testament to the practice’s success, Cardiovascular Associates now has six highly trained cardiologists who have privileges at Florida Hospital Waterman and Leesburg Regional Medical Center. Individually, they possess unique capabilities that keep them on the cutting edge of advanced heart medicine. Collectively, they maintain a strong sense of camaraderie that assists in giving patients a full continuum of care.

“One thing we all have in common is a love for medicine. With changes in insurance and regulations, you’d be miserable in today’s medical world unless you love your specialty.”

Without question, Dr. Lesmes is passionate about his patients’ cardiovascular health.

“I’ve been practicing in Lake

County for 25 years and am now treating the children of my first patients, as well as their extended families. It’s very rewarding that I get to help them maintain optimal cardiovascular health and get to know them on a personal level.”

CARDIOVASCULAR ASSOCIATES

TAVARES

1879 Nightingale Lane (Suite C-1 and A-1) 352.742.1171

LEESBURG

705 Doctors Court at the LRMC Medical Plaza 352.323.5700.

www.cvalakecounty.com.

DeliaCorey

George Corey of The Villages had a wonderful experience when he underwent knee replacement with Dr. John Williams, Jr. three years ago.

“He told me that when I went to the hospital I’d be in a country club-like environment, and he was right. He has his own area and his own staff in the hospital. They were right on top of the things the entire time. Of course, Dr. Williams did a wonderful job with the surgery, and his physical therapy team did a wonderful job during rehab.”

He found that Dr. Williams’ bedside manner is every bit as impressive as his impeccable surgical skills.

“I’m a fan of the New York Jets, and he’s a fan of the Philadelphia Eagles. We were in his office talking football. That shows what a personable, guy he is.”

When George’s wife, Delia, needed a knee replacement several years later, there was little doubt which surgeon she would choose to perform the operation.

To say she had an equally wonderful experience would be an understatement. “He listens, and that’s hard to find in a specialty doctor these days. He treats me as a patient—not just the condition. He is a very empathetic doctor with a wonderful heart.”

That was especially evident when Delia was in agonizing pain for several months before undergoing back surgery. Although Dr. Williams does not perform spine surgery, he welcomed Delia to his office just to provide a listening ear.

“He listened to me even when that meant having to hear me cry.”

TRI-COUNTY ORTHOPAEDICS

Lady Lake Summit Medical Park, 765 Highway 466 352.753.9105

Leesburg 701 Medical Plaza Drive 352.326.8115

tricountyortho.com

EddieVitolano

Eddie Vitolano is an avid golfing enthusiast from The Villages. He’ll never forget the agonizing arm pain he felt every time he swung a golf club.

“It felt like somebody stuck me with a butcher knife,” he said. “Eventually the pain became so bad that I had to walk off the golf course and go home.”

A friend urged Eddie to visit Dr. Alfred J. Cook, an orthopedic surgeon at Tri-County Orthopaedic Center. Diagnostic testing revealed that Eddie had a torn rotator cuff, as well as bone spur impingement.

Rather than rush Eddie to surgery, Dr. Cook prescribed physical therapy. That provided temporary relief, but the pain ultimately returned. Dr. Cook then had Eddie undergo a steroid injection followed by oral steroid. Once again, he experienced brief relief be-

TRI-COUNTY ORTHOPAEDICS

Lady Lake Summit Medical Park, 765 Highway 466 352.753.9105

Leesburg 701 Medical Plaza Drive 352.326.8115

tricountyortho.com

fore the pain came back.

“I admired Dr. Cook for not being knife-happy and willing to try conservative measures to treat my pain,” Eddie said.

Eddie underwent rotator cuff surgery in September 2015. Today, Eddie is pain-free and plays golf more often than he did before surgery.

“I’m so excited about having my life back, and I have Dr. Cook to thank for that. He’s very methodical and professional in the way he deals with patients and solves problems. I’d recommend Dr. Cook to anyone because he is very honest and trustworthy. Those are the qualities everybody wants in a doctor.”

JohnGrier

For three years, John Grier of The Villages endured constant shoulder pain. He could no longer sleep on his right side, and reaching his arm in an upward position to complete household chores proved increasingly painful and difficult.

“I didn’t feel like I had the strength or flexibility in my arm that I once had.”

Enough was enough. He visited Dr. Isaac Mitchell, an orthopedic surgeon at Tri-County Orthopaedic Center. A diagnostic test revealed that John needed a total shoulder replacement.

He tried delaying the surgery. But the pain continued, and he found himself back in Dr. Mitchell’s office three months later.

“Dr. Mitchell answered all my questions and addressed all my concerns. He is knowledgeable, professional and really put my mind at ease. I felt very comfortable that he was going to do my surgery.”

John agreed to undergo surgery,

and from a health standpoint, it was one of the wisest decisions he has ever made. Dr. Mitchell performed a total shoulder replacement on John seven weeks ago. He is currently undergoing physical therapy at TriCounty Orthopaedic Center, and his shoulder is healing wonderfully.

“I cannot say enough good things about Dr. Mitchell. He is a very kind man and an extremely talented surgeon. In fact, the experience with his entire staff has been remarkable. If I develop any orthopedic problems in the future, I would not hesitate to go back to Dr. Mitchell.”

TRI-COUNTY ORTHOPAEDICS

Lady Lake Summit Medical Park, 765 Highway 466 352.753.9105

Leesburg

701 Medical Plaza Drive 352.326.8115

tricountyortho.com

BillO’Brien

It’s easy to see why Bill O’Brien offers nothing but glowing praise for Dr. Jeffrey Glover.

He remembers several years ago when he was playing golf on a weekend with a group of friends. A bone spur in his neck triggered sharp pain. Bill called Dr. Glover, who agreed to meet him in his office…

On a Sunday!

“I was extremely impressed that he would take time on the weekend to come to his office just so he could treat me,” Bill said. “I’m sure he had better things to do, but he came in just because I was hurting. That’s the kind of doctor he is. He’s not

the type of doctor who is interested in making lots of money; he is interested in his patients and their well-being.”

In recent months, Bill, who plays in The Sonset Band, a Christian gospel band, noticed that his pinky finger was not working properly. Dr. Glover diagnosed Bill with a pinched nerve and treated him for three weeks. The symptoms disappeared.

“He would let me come to his office on late afternoons just to accommodate my schedule,” said Bill, a certified public accountant in Lady Lake. “His practice is a model of how other doctors should operate and treat their patients. He is willing to do whatever it takes to resolve your problem. His staff is equally friendly. The moment you walk in the door they know your name and go out of their way to accommodate you.”

GLOVER CHIROPRACTIC CLINIC

312 N. 14th Street, Leesburg, Florida 34748

352.787.9995

www.gloverchiro.com

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GOLFERS RECEIVE:

BODY

“I stopped dieting on plain, boring, unsatisfying food and started eating rich, delicious meals full of flavor and, yes... fat. I got skinny on fat and realized I would never have to diet again.”

— Suzanne Somers

“My favorite thing to do is teach how to cook easy, healthy, budget-friendly meals with minimal ingredients!”

Jaime Alonso, certified health coach

ZUCCHINI PASTA

Z U CCHINI P

SERVES 2

DIFFICULTY: EASY

INGREDIENTS

DIRECTIONS

• Use a julienne peeler to slice the zucchini into noodles, stopping when you reach the seeds. Set aside.

• If roasting tomatoes, place onto a rimmed baking sheet and drizzle with olive oil. Sprinkle with salt and pepper and bake at 400 degrees for 15 to 20 minutes.

• Combine the zucchini noodles and pesto, tossing until well coated. Top with tomatoes and pine nuts to serve.

• If cooking zucchini noodles, simply add to a skillet and sauté over medium heat for 4 to 5 minutes.

I received my initial training and certification as a wellness coach at Spencer Institute. I then continued my training as a health coach from the Institute for Integrative Nutrition’s cutting-edge health coach training program. During my training, I studied over 100 dietary theories, practical lifestyle management techniques, and innovating coaching methods with some of the world’s top health and wellness experts. My teachers included Dr. Andrew Weil, director of The Arizona Center for Integrative Medicine; Dr. Deepak Chopra, leader in the field of mind-body medicine; Dr. David Katz, director of Yale University’s Prevention Research Center; Dr. Walter Willet, chair of nutrition at Harvard University; Geenan Roth, best-selling author and expert on emotional eating; and many other leading researchers and nutrition authorities.

My responsibility at TNT is to help you create a “sustainable” lifestyle change. Meeting you where you are in your journey and equipping you with practical tools to grow and learn new strategies; teaching you how to shop and meal plan; helping you create new ideas; and learning how to go out to eat are a few of the hands-on lessons you receive. I teach you how to live well for life!

4 medium zucchini

Salt and freshly ground black pepper, to taste

3 tablespoons pesto

Extra virgin olive oil (optional)

Pine nuts, for topping (optional)

1 pint cherry tomatoes

A HEALTHY, QUICK, AND EASYTO-MAKE MEAL THAT’S READY IN MINUTES

H EALTHY, Q U I C K , AN D EASYM EAL

Michael A. Freedman, DO

Dino Madonna, MD

FEEL THE BURN

The 10 Most Powerful Fat-Burning Superfoods for Weight Loss

Losing weight doesn’t have to be a grueling experience. In order to successfully reach your weight-loss goal, it’s important to consider factors that may contribute to or impede your efforts. The myth that it doesn’t matter what you eat as long as you stay under a certain calorie range is false. It ignores the thermic effect of food, as well as the fact that some foods influence fat-burning hormones. Excessive consumption of fructose, for example, stimulates ‘the hunger hormone,’

1. COFFEE

Java lovers get ready to rejoice at hearing this often demonized black drink may have health benefits. It makes sense since many weight-loss pills contain caffeine, which suppresses appetite and offers a small metabolism boost. To maximize these benefits, avoid drinking coffee every day; your body adjusts to the metabolic effects after a while and they began to wear off. Excessive consumption of caffeine may impede the quality of your sleep, so keep things moderate. If you don’t like the taste of coffee or

can’t consume it for health reasons, substitute green tea as an equally healthy, fat-burning, lower-caffeine alternative. Avoid unhealthy creamers and sweeteners in your coffee, as these cancel out any weight-loss benefits.

Unlike other fats, coconut oil is converted directly into energy by the mitochondria, leading to a hearty metabolic boost. Besides its metabolic benefits, coconut oil is packed with antioxidant and anti-viral properties. These combat inflammation, which can contribute to

hormone issues related to weight gain. Try swapping out all or most of the fats in your diet with coconut oil and watch your energy levels hit the roof as the pounds melt away. Coconut oil is delicious added to smoothies or mixed into coffee, pudding, or used on bread or in cooking.

3.

Eggs deserve a mention both as a superfood and as a powerful fatburning food. Low in calories, yet packed with protein and healthy fats, they satiate you and help quiet hunger hormones. These little powerhouses

are loaded with vitamins A, D, E, and B, as well as an array of minerals. Eggs are also an excellent source of choline, an undermentioned yet vital substance that supports healthy brain function.

leafy ones such as spinach and kale, are packed with a wide array of antioxidants, vitamins, and minerals, all important factors when it comes to maintaining homeostasis.

Your digestive system and waistline will be happy to hear that leafy greens are packed with fiber. The more healthy kinds of fiber you include in your diet, the fuller you will feel. Your body spends more calories digesting some foods versus others, and leafy greens are happily included in this category. Greens, especially the dark

While avocados are high in fat, it’s one of the healthiest kinds of fat, next to coconut oil. Because of their high fat and high fiber content, avocados fill you up and add satiety and density to that fresh green salad. Their benefits don’t stop there though; avocados are also packed with vitamin K, vitamin B-6, and antioxidants.

2. COCONUT OIL

EGGS

4. LEAFY GREENS

5. AVOCADOS

known as ghrelin.

Other non-food related factors influence weight loss efforts as well. Chronic sleep deprivation contributes to the release of ghrelin, so be sure to get at least seven hours of sleep per night. Stress also contributes to fat retention. Try to find healthy ways to alleviate it, such as walking barefoot in the grass or taking a hike in the woods.

This combined with exercise and the

consumption of the following fat-burning superfoods will get you well on your way to attaining your weight-loss goal.

Losing weight shouldn’t be a joyless, tasteless experience either. Find delicious ways to prepare the above foods by browsing health food blogs or checking out new cookbooks. Smoothies made with coffee, banana, stevia, coconut oil, and your choice of protein powder make delicious breakfasts.

Leafy greens mixed with sweet potatoes and cayenne pepper make a delicious supper, especially when topped off with chopped avocado. Rotate your foods as well to give your body the widest variety of nutrients. For example, have spinach one day, kale the next, and romaine lettuce the day after. Just keep it interesting and exercise regularly to be surprised how fast the pounds melt away.

Watermelon, like tomatoes, is an excellent source of lycopene, a potent antioxidant that protects your skin from UV damage. It also delivers a hearty dose of magnesium, and vitamins A and C. Magnesium deficiency can contribute to a sluggish metabolism, so chow down on this red fruit. If you’re craving something sweet but need to stay within a certain calorie range, watermelon, made up of more than 90 percent water, is the ideal low-calorie treat.

Add minced cayenne pepper to soups, salads, and dips to rev up your metabolism and taste buds. The capsaicin in hot peppers, that chemical that gives your sinus system that burning feeling after chomping on a hot pepper, increases the production of fat-burning related hormones. The effects of cayenne in and of itself may be small, but everything adds up when combined with the above foods and regular exercise.

8. BANANAS

If those afternoon cravings have hit and you need a healthy snack to steer you away

from the vending machine, look no further than bananas. Bananas are packed with potassium and vitamin C, two important nutrients for electrolyte balance and immunity. The pectin in bananas fills you up and keep you satiated.

This superfood is a celebrity among health enthusiasts, and it’s easy to see why with its long list of health benefits. The acetic acid in apple cider vinegar curbs the appetite and helps prevent fat accumulation, while the raw enzymes and potassium

boosts energy levels and helps reduce cravings. Mix a couple teaspoons of raw apple cider vinegar with water and drink it with heavier meals, especially ones containing meat, to aid digestion and stimulate the production of hydrochloric acid. If you’re craving a soda, mix one tablespoon of apple cider vinegar with water and honey for a low calorie, delicious alternative.

Chia seeds, prized for centuries by the Incans for their energy and endurance enhancing properties, are nutritional

powerhouses. They have more antioxidants than blueberries and they are packed with vitamins and minerals. Chia seeds are a star when it comes to weight loss; their soluble fiber content fills you up quickly and quenches cravings for unhealthy foods. Chia seeds retain large quantities of water, so it’s not recommended to eat them dry by themselves. To maximize their weight-loss benefits, mix a couple tablespoons with almond milk and your choice of flavorings, and soak overnight for a delicious breakfast pudding.

6. WATERMELON

7. CAYENNE PEPPER

9. RAW APPLE CIDER VINEGAR

10. CHIA SEEDS

EXERCISE AND EMPOWERMENT

It’s So Much More Than the Physical

Let’s be honest. Most people equate exercise with achieving a fit body or losing weight. It’s about so much more. Being physically active is about empowerment, and feeling healthy, beautiful, and powerful in your own skin. Those who exercise regularly know one thing—it’s addictive! How does working out, whether doing Pilates, yoga, adding weights to your exercise regimen, or simply walking every day make you feel empowered?

EXERCISE MAKES YOU FEEL PROUD, CONFIDENT, ENERGETIC, AND YES, EVEN MORE ATTRACTIVE

When you participate in physical activity every day, or even three or four times per week, you feel better about yourself from every perspective. You have more energy and stamina, you recognize how powerful your body is, and that you have the ability to change it. Many people feel more attractive, as regular exercise promotes healthier skin and a radiant glow.

YOU FEEL HEALTHIER

Exercise is great for your cardiovascular health, lungs, and strengthening muscles and joints that can help with issues such as arthritis and osteoporosis. Working out does a body good, and not just in the outward, physical sense!

EXERCISE INCREASES THOSE “FEEL GOOD” ENDORPHINS

Participating in physical activity regularly gives you a “high” you can’t get with any drug. It’s truly amazing how

conditioning your body also conditions your mind, making you feel happier about every aspect of your life from relationships to work.

When you’re in great shape, you’re in control of your life— you’re empowered. It’s just a body-mind connection that is truly amazing.

WHAT DOES SITTING AROUND EATING CHOCOLATES DO FOR YOU?

It makes you feel guilty, unattractive, unhealthy, and fat. Who wants to suffer the stress and anxiety that come along with not being self-confident or at your very best? If you’re accustomed to exercising and skip a few days, you will likely feel the guilt. Everyone wants to bask in that feeling of body acceptance and even elation! Regular workouts make you feel attractive and more capable, inside and out.

BETTER SLEEP

Who doesn’t want to enjoy a good night’s sleep? Exercise helps you sleep better, important not only for your looks, but your health as well.

Being physically active makes you feel invincible. When

you’re fit and confident in your physical body, there’s nothing you can’t do!

Confidence in your outer appearance translates into confidence in every other aspect of your life. You’ll find you set new goals and accomplish them, whether they are personal or career. The correlation between physical and mental health is real, and something you definitely feel in mind, body, and soul.

YOU DO HAVE TIME TO EXERCISE

Once you’ve started and reached the point you realize the physical, mental, and emotional benefits, you’ll discover exercising is one of the top priorities in your life. When something empowers every aspect of your life, how can you not put it first and foremost?

Are you ready to feel happier and more empowered than ever before? Exercise transforms every aspect of your life from health and wealth to happiness, confidence, and the feeling there’s nothing you can’t do when you put your mind to it. Ultimately, exercise equals empowerment!

MIND

“The greatest weapon against stress is our ability to choose one thought over another.”

— William James

5 Easy Ways to Improve Recall of Things

Modern science is just beginning to understand how human brains work. This massive, complex neural network that governs your bodily functions is an astounding machine. You have the ability to instantaneously recall information from several unrelated topics, one after the other, a feat that current-generation computer hard drives still struggle to do.

The human brain has a specific way of committing new information to memory. Everything you learn or want to remember is initially stored in shortterm memory.

The short-term memory container is small, and old information is quickly replaced by new input. According to studies, the short-term memory module is able to hold about seven pieces of information for up to 20 seconds. Luckily, over the years, scientists have developed some methods for ensuring that information sticks around for the long term.

Here are the strategies to employ to be sure you don’t forget important information:

NO. 1 -- WRITE DOWN WHAT YOU NEED TO REMEMBER

In 2014, researchers Pam Mueller and Daniel Oppenheimer published a study in the psychological science journal which indicated students who used pen and paper were more likely to understand and remember information than colleagues who used laptops.

The act of putting pen to paper recruits a whole different set of neurons and musculature, thereby giving the

WRITER: RAHIT RAUT

brain more data about the topic you’re trying to learn. As a result, you’re more likely to remember what you write down.

NO. 2 -- EMPLOY MNEMONIC DEVICES

Mnemonics are tools or devices that help you remember information better. Mnemonics involve making a more complex piece of information into a smaller, easier-to-remember phrase or symbol.

For example, to remember the colors of the rainbow (red, orange, yellow, green, blue, indigo, violet), the phrase “Richard of York Gave Battle in Vain” is commonly used.

The first letter of each word in the phrase corresponds to a color of the rainbow. It is much easier to remember using mnemonics than trying to remember a list of unrelated colors.

NO. 3 -- USE VISUAL CUES

A picture is definitely worth a thousand words. Brains are better at remembering visual information than remembering text. If you’re trying to learn a new information, consider using visual symbols as you take notes. Physically drawing a symbol offers the benefits of tactile feedback for memorization.

NO. 4 -- USE REPETITION

While some experts think repetition is an inefficient way to memorize things, it is still extremely popular, especially among young learners. Repetition forces the brain to focus on a specific piece of information, which increases the likeli-

hood of remembering it.

Through the years, there have been a few variations of this popular tactic. Among the notable ones are rhythmic songs that use repetition or a strategy called spaced repetition. Spaced repetition is the process of exposing yourself to the same information at progressively longer intervals. When you begin learning something new, use frequent repetition. Gradually, you increase the interval between repetitions to a few hours and then a few days.

NO. 5 -- MAKE SURE YOU’RE GETTING ENOUGH SLEEP

Sleep is absolutely essential to preserving the integrity of the information you’re learning. While you sleep, your brain categorizes information it has received so it can be recalled easily when the needed.

In 2012, a study published in the PLOS journal by researchers at the University Medical Center in Freiburg, Germany, found humans have an enhanced ability to assimilate information if they look at it immediately before sleep. To use this mechanism to your advantage, keep your notes handy while you’re in bed. Immediately before you drift off, review the most important things you want to remember.

Having a good memory is an advantage in almost all walks of life. Whether you’re trying to learn a new skill or a new language, improving your recall is essential.

Use these techniques to enhance the efficiency of your memory and unlock your learning potential.

FIGHT OR FLIGHT

Before looking at how to control stress, it might be helpful to understand exactly what it is. Stress is a product of the so-called fight-or-flight mechanism.

In moments of danger, the endocrine system, composed of the pituitary and adrenal glands, releases adrenaline and cortisol. The heart pumps faster, the muscles tense, and the blood thickens, all in preparation for violence or flight. But this system evolved to cope with the occasional attack by wild beasts or rival tribes, not with overcrowded cities, traffic jams, and 24-hour news. Still, modern life often pushes the nervous system to the breaking point.

WHAT CAN BE DONE?

1) PAY ATTENTION TO YOUR DIET.

Avoid sugar, alcohol, caffeine, and all artificial sweeteners and additives. Also cut back on refined and processed foods, which contain preservatives and sugars, which place great demands on the digestive system and adrenal glands.

2) BE AWARE OF HOW YOU EAT.

In a stressed state, people tend to gobble their food quickly, failing to chew properly and swallowing gulps of air in the process. This upsets the digestive system and, again, stresses

the adrenal glands. So chew each mouthful slowly and carefully.

3) TRY SUPPLEMENTS.

Begin with good-quality multivitamins, making sure they include all the B-vitamins. Next, try fish oil capsules. These contain EPA and DHA, which thin the blood, enrich the brain, and reduce inflammation. Beyond these, experiment. People who suffer from stress can be sensitive to herbs and supplements, and what helps one person may make another worse. Try valerian root, St. John’s Wort, and 5-HTP and see how your body responds. Begin with a small dose, then keep a record of your mood, sleeping patterns, and general anxiety levels.

4) EXERCISE.

For those vulnerable to stress, the benefits of exercise cannot be overstated. Regular, gentle exercise, preferably out of doors, raises the mood, eases anxiety, and improves sleep. And just as importantly, regular activity helps your body process the hormones released during bouts of stress.

Both yoga and meditation calm your nervous system. For maximum effect, find an instructor who combines the two. If your local sports center offers courses, that would be ideal. You

could go for a swim first, take a long, hot shower, and then attend the class.

6) LEARN TO IDENTIFY YOUR TRIGGERS. Unless you identify the causes of your stress, the above advice is no better than sticking bandages on an infected wound.

Buy a notepad and spend a week jotting down the reasons for any bouts of anxiety. Then, do all you can to avoid such triggers.

That is easier said than done of course, and many can do nothing about an unreasonable boss or lack of money. However, you can change your reaction to such things. Learn to let go. Remind yourself constantly that nothing lasts forever.

Everyone suffers moments of fear and anxiety—parents die, children have accidents, jobs come to an end. Remember, these will do no physical harm.

Indeed, the body has evolved to cope with short bursts of fear and pain.

The real problem is the constant, low-level stress, the kind that builds and builds until you crack.

Think of it as an ongoing battle. Each day you will experience things that raise the “base level” of your anxiety. Don’t be fooled—stress is a formidable and dangerous enemy, an enemy that kills. And if you are to win this war, you must battle it from all sides.

DR. MARK ROTHSCHILD

DR. VATSAL INAMDAR

ERICA HARDEN, ARNP

BRYAN CARTER, MPA-C

DR. GEORG COUTURIER

SCOTT WOJCIECHOWSKI, PA

A- C

SCOTT W

SPIRIT

“Put your heart, mind, and soul into even your smallest acts. This is the secret of success.”

— Swami Sivananda

NOURISH YOUR SOUL

Just like your physical body, your soul needs to be fed. The way to enrich and nourish your soul is to do things spiritually meaningful to you. Activities and actions that bring joy will create harmony and balance in your soul. If you can get your inner life right, you’ll be at greater peace with yourself and everything around you.

Nourishing the spirit is an intensely personal process, so what works for you might not work for anyone else. You must discover for yourself how to care for your soul. However, there are certain practices that provide happiness and nourishment to many souls. Try the following five methods to nourish your soul and bring joy and meaningful spirituality to your everyday life.

1. PRAY

Communicating with a higher spiritual power moves your soul into greater harmony with yourself and the rest of the universe. In your prayers, seek guidance and ask for direction in your life. Pray for a greater

ability to live with joy and happiness. Remember to pray for others, too.

2. DO SOMETHING FOR SOMEONE ELSE

Kindness is good for the soul, whether it’s given or received. Doing something for another person makes you feel happier in your own life. You’ll forget your own cares and worries while spending your energies on someone else’s problem. It may sound strange, but kindness to another person benefits you even more than them.

3. SPEND SOME TIME ALONE

To really nourish your soul, you may need to withdraw from the turmoil and busyness of the world, if only for a few minutes. Try meditating, or simply doing something quiet and relaxing. Avoid thinking about stressful matters. Focus on your spiritual state and inner self to find greater tranquility.

4. COMMUNE WITH NATURE

The natural world is charged with spirituality in a way that manufactured, artificial things can never be. Humans

are natural creatures too, after all, so returning to nature makes you feel happier and more at peace with yourself. In nature you find the deep joy that is so beneficial to the soul.

5. LOOK ON THE BRIGHT SIDE

Simply taking a more upbeat, optimistic attitude toward your life can fill your soul with joy and hope. At every juncture of your day, banish negative thoughts by focusing on what you are thankful for. An attitude of gratitude toward the entire world is one of the best ways to bring peace and nourishment to your soul.

A rich, meaningful spiritual life is an important part of living well, so bringing your soul into a state of tranquility and joy is a worthy pursuit. A person whose soul is in harmony is able to move through life happily and without fear. The soul lives on hope and inspiration, so don’t let negative vibes or sadness overwhelm you. Believe in your own ability to nourish and strengthen your soul, and find a deeper, more meaningful spirituality.

WRITER: CARLTON RYAN

FINDING PEACE IN STRESS

We all know effective stress management involves tangible activities such as eating right and exercising, but what about activities such as praying or attending church? Social scientists say that religious activities have a positive effect on both mental and physical health.

WRITER: MELISSA MURPHY

Everybody is familiar with tangible stress relief techniques strategies—eating healthy, getting enough sleep, and exercising. But did you know a growing body of evidence suggests becoming active in religious circles can be useful for managing stress?

A person’s involvement with religious organizations appears to be a factor in determining

long-term health, as well as life satisfaction.

Psychologists use the term religious coping to describe the act of adopting religious beliefs and turning to religious institutions to manage the stressful situations in life. Though people of all ages use religious coping, it may be especially useful to aging individuals. The older a person gets, the more crises they have to deal with such as the death of loved ones and an increase in physical health problems.

In addition, the older people are the more acutely aware of their own mortality they become. Interestingly, many elderly people cite religious coping as their primary means for managing all of these stressors.

Psychologists identified the basis for the success of religious coping lies in a person’s spiritual beliefs and attitudes.

For example, older people who emphasize religious faith don’t worry near as much about life situations as their non-religious peers. Interesting, too, is the fact that the physical and mental health benefits of religious coping seem to be about the same in all religions and across all cultural lines.

Here are some other interesting facts about spiritual versus nonspiritual individuals:

• Nonspiritual people have a stroke risk double that of spiritual persons.

• Religious or spiritual people suffer from depression less often than those who are spiritual.

• Hospitalized people who do not have a strong religious affiliation stay in the hospital three times as long as those who are active in religious circles.

Psychologists also linked the attendance of religious services to certain healthy habits.

For example, elderly people with high blood pressure who attend regular services are more likely to follow medical protocol and be proactive in managing their symptoms than those who don’t attend religious services on a regular basis.

Researchers think that this phenomenon might be due to the social interaction that takes place at religious events with others that may have the same condition. This social platform may provide people with the positive encouragement that they need to make good decisions concerning their health issues.

Although social scientists do not have all the answers regarding the relationship between spirituality and good health, it does seem that there is a distinctly positive correlation.

SPIRIT

Do you want to be happier, but don’t know how? Maybe, you recognize certain things bring you joy, like walking in the country, cuddling your cat, or being with people you love. However, you can’t do these things all the time, so how can you be happy more often?

TAKE RESPONSIBILITY FOR YOUR HAPPINESS

of how you feel. They can do or say anything, and you won’t fall to pieces because you understand your experience is separate from theirs—an important lesson in life.

USE NEGATIVE THOUGHTS TO MAKE YOU HAPPY

It may take you a moment to understand negative thoughts aid happiness when used correctly. After

all, experts say entertain positive thoughts to ditch misery. Although positive thinking will make you happier, don’t underestimate the value of thoughts you dislike. They are gauges registering your emotional paths. They suggest the need to change direction. Unless you are aware of them, their work isn’t complete, which is why they expand and alter your course.

When a negative thought emerges, don’t feed it with more negativity or push it away. Accept it exists, and be grateful for the warning about the need to change plans for a sunnier destination.

BE KIND

Science shows happiness comes from within, so, if you usually rely on others to make you happy, it’s sensible to change. Recognize no one else can bring you happiness; it’s time to increase your joy. You hold the key to your bliss, and it’s up to you to open the door to positive feelings.

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If you expect your spouse, parents, or friends to make you happy, it’s not a good idea. You’re vulnerable because others control your joy. To regain your power, learn to build joy from within. When you accept who you are, you create your emotions, and stop giving others control

Three things that will make you happier

WRITER: BRIDGET WEBBER

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Don’t worry if you aren’t happy enough, you can increase your joy if you are self-reliant, use unwanted thoughts to your advantage, and spread kindness simply because you can.

FINANCE

“Never confuse the size of your paycheck with the size of your talent.”

— Marlon Brando

Have you ever looked in a mirror and asked yourself: Why am I always broke? Why do I live paycheck to paycheck? Do you realize you are going to be late with the electric bill this month? How can you pay for the new tires you need? If you’ve asked yourself questions like these on a regular basis, you need to take a good look at your finances and how you are managing them.

WRITER T : JUDITH TH HAYES

SPEND LESS THAN YOU EARN

The first rule in managing your personal finances is to always spend less than you earn. If you are running out of money before your next paycheck, it's time to evaluate your spending. Do you stop for a $5 latte on the way to work each morning? Do you carry a $550 designer handbag with an empty wallet inside? Does a $250 pair of sunglasses make you look fashionable or gullible? Why did you spend hundreds of dollars on a pair of sneakers? Who are you trying to impress? Continuing wasteful spending habits will result in unpaid bills, a lower credit rating, bounced checks, and a lot of fees (more wasted money).

START PAYING YOURSELF FIRST

Paying yourself translates to putting money in a savings account. No part of your budget is more important than savings. Get yourself in the habit of saving a set amount every payday. Many money managers suggest 10 percent of your income go into savings. Although the interest offered on saving accounts is low, the growth is safe. Your savings account is a great place to put money for a future home purchase and to cover emergency needs when they occur. Savings accounts offer instant overdraft protection for a small transfer fee. If someone gives you a check that bounces, you know your checks won't bounce if you have money in a savings account.

PAY OFF YOUR BILLS

Getting out of debt should be your priority. Give up some of the unnecessary expenses and take

charge of your finances.

If you have unpaid credit cards, don’t eat out every week or go to the movies. Young millennials are annually spending about $1,200 on cable, close to $3,000 on various forms of entertainment, $500 on alcohol, $2,000 on clothing, $9,000 on transportation, and thousands more on smartphones and other electronic devices.

You don't need every new phone model, but you must pay off that credit card. Everyone can be responsible and cut back on these expenses without being deprived.

MAKE A BUDGET

No one can afford to live on borrowed money for long, and that defines credit. It makes more sense to budget your income in a way that helps meet your expenses without using credit. Credit cards should be used sparingly and only when necessary.

Never use a credit card for groceries, lunch, or the movies. Use it only for unexpected expenses that must be paid right away, such as a car repair. Your budget should include your living expenses—mortgage or rent, utilities, heat, groceries, clothing, transportation costs, cable, internet, car payment, credit cards, and any services you use.

The total of your budget must be less than take-home pay. If it isn't, something must be cut from the budget, or the amount dedicated to them reduced. A budget will help you prioritize expenses, control day-today finances, plan for the unexpected, prevent overspending, and save.

BE RESPONSIBLE IN YOUR SPENDING

Once you can pay all your bills on time each month, reduced the overall amount of your debt, and have sufficient savings to support yourself for six months without income, you are on the way to financial stability. You can afford to purchase some things now and then as long as you continue saving, paying bills on time, and reducing debt.

When you buy, purchase quality items that will last. Buying "cheap" doesn't always save money. Quite often inexpensive items must be replaced three or four times.

Don't succumb to impulse buying. Stores display a variety of items near check-out for the express purpose of temping you to buy more. They know you may be standing in line for a few minutes and hope you’ll grab a few more items.

FORGET THE NEIGHBORS

Don't try to keep up with the neighbors. Your responsibility is to your family and creditors. The neighbors may earn more than you do, or may not be as responsible with their money. Your standard of living is determined by your income and needs; the neighbors should never influence your spending habits.

Do what is necessary to get your finances under control. Scrimp, sacrifice, and save. Give up a few pleasures to pay off bills, save faithfully, and be responsible when you spend.

You'll be surprised how fast your savings will accumulate, and soon you’ll be financially sound.

HOW TO TRICK YOURSELF INTO SAVING MONEY

Saving money is important, but it is also difficult to do. In a perfect world we would have the discipline needed to save for the future, but in the real world things are not that easy. Sometimes the best way to put money aside is to trick yourself into doing the right thing. Here are some simple but effective tricks you can use to save for the future today.

Bank your grocery store savings—Many stores offer bonus buys and special offers to help you save money. When you check out, the amount you saved is printed on the receipt. Make those savings real by immediately transferring that exact amount into your savings account.

Set up a coin jar—Piggy banks are not just for kids. Create the adult equivalent by placing a jar or cup by the front door. Empty your pockets as soon as you come in and deposit those coins in the bank when the jar or cup fills up.

Challenge yourself to save a dollar more each week—Set up a dollar bill challenge by vowing to save a dollar this week, two dollars next week, three dollars the next, and so on.

Bank your dollars When you get a dollar as change, put it in a separate part of your wallet and transfer it to an

envelope when you get home. When that envelope fills up with dollars, take it to the bank and add it to your savings account.

Put your savings on automatic—If you have direct deposit at work, split your paycheck between checking and savings. Start by allocating 5 percent of your paycheck to savings, then slowly ramp it up over time.

Send yourself an invoice—The pay-yourself-first strategy is time-tested and very effective. Why not formalize it by sending yourself a monthly invoice? Just decide how much you want to save this month and send yourself an invoice for that amount the first day of every month.

Bank found money—If you find yourself with a monetary windfall, bank part of that money. Take half of your found money and treat yourself to something fun, and then put the rest in your savings account.

Financial experts stress the importance of having a solid emergency fund and savings account in place. If you are having trouble building that account and saving the amount you need, the tips and tricks listed above can get it started.

WRITER: RAHIT RAUT

POLITICAL PRIORITIES

BY JAMES COMBS

Picture this: Donald Trump dressed as a transvestite sporting women’s hair and big boobs. He’s wearing a dress that has a Confederate flag for Southern pride and a rainbow flag for gay pride. In one hand he’s pointing a gun, and in the other hand he’s making a peace symbol.

I think it’s fair to say I’ve just offended liberals and conservatives alike. It’s also fair to say I don’t care. Why?

I’m sick of divisive issues dominating the world of politics. I’m not saying they’re not important, but we have much bigger problems in this country than worrying what restroom Bill (formerly named Becky) can and cannot use.

Consider these sobering statistics.

There are 2.5 million homeless children in America. How is this going to be fixed?

African-Americans represent just 13 percent of the population yet were responsible for 52 percent of homicides in America between 1980 and 2008. That is disproportionately high. How is this going to

be fixed?

Each year, more than 1.2 million students in the United States drop out of school. How is this going to be fixed?

Illegal immigrants who flee to the U.S. cost taxpayers approximately $113 billion a year. How is this going to be fixed? Other very disturbing issues are facing the United States, but you get my point. At least I hope you do because many don’t.

Nope, they’re too worried about canceling concerts just because a state passed a restroom law they don’t agree with. They’re too worried

about digging up graves of prominent Civil War soldiers because they had something to do with the Confederate flag nearly 160 years ago. They’re too worried that THEIR religious views be the determining factor in what a woman chooses to do with HER body.

I’ll recommend a simple solution that, for whatever reason, is extremely difficult for so many people to grasp. Let Tim Tebow be Tim Tebow without mocking him for his religious beliefs. Let Caitlyn Jenner be Caitlyn Jenner without mocking her (him) for the decision to become a woman. Let

law-abiding citizens own guns if they choose. If you don’t like guns, don’t own one. Let a woman have an abortion if she feels that’s in her best interest. If you don’t agree with abortion, don’t have one. Allow people who embrace their Southern heritage to proudly wave the Confederate flag. Allow people who embrace their homosexual heritage to proudly wave a rainbow flag. America is about freedom. Freedom means we’re going to sometimes hear things and see things we may not agree with or may even offend us. You know what? Grow a pair, quit whining, and get over it. Accept the diversity of thinking in this country and be glad we can express our viewpoints and live our lives the way we choose without fear of persecution.

Then and only then can we attempt to tackle much bigger and important issues.

When I get home tonight, I hope I scroll through Facebook and see people sharing real solutions on how to eradicate poverty, hunger, and crime.

I’m not going to hold my breath, though.

Instead, I expect to see my liberal and conservative Facebook friends engaged in a heated debate about whether homeless transvestite redneck midgets should use public restrooms or just go in the woods.

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