Healthy Living November 2012

Leesburg Regional Medical Center

IT’S THAT TIME AGAIN

It’s important to make time for a yearly mammogram. At Leesburg Regional Medical Center, we have faster, more accurate digital mammography equipment for are knowledgeable and experienced. Private dressing rooms. Cozy, full-coverage robes. Freshly baked cookies in our waiting room. All designed to make you feel right at home. Our hospital-based mammography suite is anything but ordinary.

Visit www.leesburgregional.org/mammo or schedule your mammogram right away by calling (352) 751-8888.

A patient-friendly alternative for VARICOSE AND SPIDER VEIN REMOVAL

Minimally invasive laser ablation of the greater and lesser saphenous veins (without surgical stripping)

Ambulatory phlebectomy (minimally invasive vein removal)

Sclerotherapy (non-surgical injection therapy)

BENEFITS Include

Performed under local anesthetic

Minimal risk of scarring

Less than one hour treatment time

Most normal activities can be resumed immediately Excellent clinical and aesthetic results

Patrick K. Williams MD Jose Rosado MD, FACC David Lew MD, FACC, FSCAI Sanjeev Bhatta MD, FACC

Leonardo Victores MD Ilie T. Barb MD

Venus Freeze is an FDA-approved treatment for anti-aging, wrinkle reduction, skin tightening, and cellulite reduction. It’s painless, risk-free, and you can resume daily activities immediately after treatment. You will see results in as few as 6–8 treatments!

Zerona is the first non-invasive device approved by the FDA for full body contouring. It reduces fat and inches with zero pain and zero recovery time. You can tighten and tone loose skin and reshape your body in just two weeks!

From helping to pioneer innovations in small-incision, no-stitch, cataract surgery and implant technology, to being the area’s first accredited outpatient surgery center for eyes, Mid Florida Eye Center is consistently at the forefront of eye care. Our physicians––who are all fellowship-trained––are known for many firsts of their own. For this reason, they are regularly sought after to lead training and research.

We’re proud of these accomplishments, but we’re most proud of what we do to put our patients first.We continue to participate in numerous clinical trials so we can provide our patients with the latest in eye care. Our doctors and staff are committed to providing the best possible care for our patients. And although we’ve performed over 130,000 cataract and laser procedures, we still get excited over each patient’s success as if it were our first.

Jeffrey D. Baumann, MD

Ray D. Maizel, MD

Gregory J. Panzo, MD

Stacia H. Goldey,

Keith C. Charles, MD

NTS A brand new

Do you wake up every morning at 6a.m. to the radio playing “I Got You Babe”? Is every day Groundhog Day filled with peanut butter and jelly sandwiches for lunch and a whispered Serenity Prayer before bed each night? Well, it is time to spice it up! Here are some great ways to ignite your life and make the big changes you have been looking for!

WRITER: SHEMIR WILES

43 THE POWER OF POSITIVE THINKING

You are what you think. Don’t let negative thoughts hold you back. Think positive, live positive.

WRITER: TRACI BROSMAN

ON THE COVER PHOTOGRAPHY: FRED LOPEZ

DIRECTION: STEVEN J. CODRARO

PHOTOSHOP: JOSH CLARK

MODEL: SHANNON CLAIRE HAIR AND MAKEUP ARTIST: JANI BAZE COURTESY OF THE SALON PROFESSIONAL ACADEMY

C NTINUED

HEALTHYBODY

SHAPE

52 THE FORGOTTEN CALVES

Sculpt killer legs with these exercises.

WRITER: PHILIP HALL

EAT FIT/NOT FAT

54 KENTUCKY FRIED CHICKEN

Enjoy the Colonel without the guilt.

WRITER: TABATHA ARCARO-ORTIZ, M.S., R.D., L.D/N.

RECIPE

56 WILD RICE STUFFING FOR TURKEY

Step outside the box with this nontraditional dressing.

INSIDE

57 WHAT IS CARPAL TUNNEL SYNDROME?

What that wrist pain could really mean.

WRITER: MONIQUE GREY, M.D.

RELAX

58 INSOMNIA AND SLEEP AIDS

What is better than counting sheep?

WRITER: RICHARD T. BOSSHARDT, M.D., FACS

LOOK

60 WHAT IS THAT YOU ARE WEARING?

HEALTHYMIND

MOOD

66 BOOST YOUR BRAIN AND BEAT THE BLUES

Improve your attitude with some good, oldfashioned cardio.

WRITER: TRACY DRAPER

CHOICE

68 VOTE “NO” FOR STRESS. Don’t stress at the ballot box.

HEALTHYSPIRIT

INNERVENTION

70 THE SOUND OF SILENCE

Sometimes stillness can speak volumes.

WRITER: ANTHONY CASTO

DUTY

72 THE POLLS ARE CLOSED: NOW WHAT? Find inner peace in the process.

WRITER: RICHARD L. BURGUET

MENCOURAGEMENT

74 THANKS FOR THE TOUGH TIMES

Be grateful for better and worse.

SERENITY

75 QUIET WATERS

Make time to relax and reflect.

WRITER: RICK REED

IN EVERY ISSUE

12

HEALTHYFINANCE

ECONOMY

78 ELECTIONS AND CHANGE

Time will only tell once the votes are in.

WRITER: ELLEN B. WILCOX, GEPC

THRIFTY

80 HOW TO HAVE A FRUGAL THANKSGIVING MEAL Feast on a budget with these helpful tips.

WRITER: MARY EDWARDS

INVESTING

81 BONDS WITH RISING INTEREST RATES

Understand the risks of bond investing.

WRITER: CHRIS BRIDGES

Can your clothes affect your health?

WRITER: PAT JOCELYN

Ca your PA

Publisher’s corner

KENDRA AKERS publisher kendra@akersmediagroup.com

DOUG AKERS vice president doug@akersmediagroup.com

EDITORIAL // DESIGN

CHANGES

It is time for the change in seasons. The leaves are changing (Yes, even in Florida!), the air is changing, and the days are becoming shorter. It is the time of year when we start to change our wardrobe and put away our summer clothes, bathing suits, shorts, and flip-flops in favor of sweaters, boots, scarves, and blue jeans.

Let’s also not forget it is election year, which could potentially mean a change in our country’s leadership.

Notice how I continue to use the word change? There is a reason for that. In this month’s issue, copy editor and staff writer Shemir Wiles came up with some fantastic ways for you to implement positive changes in your life. Making these changes is critically important if you are unhappy about your current situation.

Can you imagine waking up to your alarm clock feeling energetic and laser sharp as opposed to feeling lethargic and grouchy? You look in the mirror and see a slender body, and you excitedly drive to work feeling stress-free and positive. Your newfound positive, cheerful attitude makes co-workers and friends always want to be around you.

This isn’t some far-fetched dream. It can truly happen, but you will have to work hard at it. It will take dedication and a positive attitude. One of our contributing writers, Traci Brosman, takes a detailed look at ways in which we can renew our lives through the power of positive thinking.

I know many of you work long hours and do not feel as though you have the time or energy to focus on making positive changes in your lives. Believe me I know how hard it can be at times to get through the daily grind. Committing to make wholesale changes in your life requires determination and persistence. As I’ve discovered, though, the rewards are well worth it. I feel more confident and in control of my life and have more energy to passionately pursue my goals.

Remember, someone once famously said, “Even if you stumble, you’re still moving forward.” Do not be afraid to try new things. If you continue to do things the way you always have, you’ll miss out on the opportunity to grow and develop as a person.

Until next month, live healthy,

Kendra Akers publisher

Comments or questions for our publisher? Please email kendra@akersmediagroup.com. Our goal is to provide you with the best quality publication, so your feedback is vital.

JIM GIBSON executive editor jim@akersmediagroup.com

TIFFANY ROACH managing editor tiffany@akersmediagroup.com

JAMES COMBS staff writer james@akersmediagroup.com

SHEMIR WILES copy editor shemir@akersmediagroup.com

HEATHER TOOTLE office manager heather@akersmediagroup.com

contributing writers

TABATHA ARCARO-ORTIZ

RICK BOSSHARDT, M.D., FACS

CHRISTOPHER BRIDGES

TRACI BROSMAN

RICHARD L. BURGUET

ANTHONY CASTO

TRACY DRAPER

MARY EDWARDS

MONIQUE GREY, M.D.

PHILIP HALL

FRED HILTON

PAT JOCELYN

RICK REED

ELLEN B. WILCOX

JAMIE EZRA MARK creative + content director jamie@akersmediagroup.com

STEVEN J. CODRARO associate creative director steve@akersmediagroup.com

CIERRA CHAPPELL production manager cierra@akersmediagroup.com

JOSH CLARK senior designer/advertising josh@akersmediagroup.com

ANTHONY CASTO senior designer/editorial anthony@akersmediagroup.com

contributing designers CALEB WAYNE JENSEN

FRED LOPEZ chief photographer fred@akersmediagroup.com

contributing photographer MORGAN ELLIS

TINA MORRISON administrative assistant tina@akersmediagroup.com

SALES // MARKETING

TIM MCRAE

vice president of sales and marketing tim@akersmediagroup.com

MIKE STEGALL senior marketing representative mike@akersmediagroup.com

HEIDI RESSLER marketing representative heidi@akersmediagroup.com

DISTRIBUTION

SCOTT HEGG distribution manager scott.hegg@akersmediagroup.com

CHANGES

Let me tell you how I learned to accept change.

I don’t know exactly when I started doing it, but I noticed one day while I was shaving that I tried to change up a little something each day so I would never shave the same way twice. Now I imagine this will give armchair psychiatrists a field day, but I felt at that time that I simply wanted something in life that I could make a bit different each day.

One day while lathering up, I heard a small voice in my head (yeah, I know) say to me, “You know you can never shave the same twice even if you try. You can lather up the same, take the same strokes in the same direction, all of it… and you will never ever shave exactly the same way twice. Day-to-day, different whiskers will be cut with each blade stroke and at varying lengths… it will be different every single time for your entire life.”

That little voice (it doesn’t talk often… honest) changed me. I realized something. Life is dynamic. As much as we humans want to cling to what we feel is the status quo, we can’t; it simply doesn’t exist. We live in a world of constant, fluid change. No two interactions in our lifetime will be the same. There will always, no matter how similar two incidents may seem, be some nuance of change.

It is said that many people fear change. If that is so, then they must fear life itself, because change is the rule of the day. And that is a good thing. We need change. We need to live dynamic lives.

That is why we are giving you several ways this month to institute some dynamic change in your life. Sometimes, even though there are always nuance of change, we all get stuck in a rut of similarity… always seeking the elusive status quo. Well, it is time to realize that trying to keep our lives the same is useless, a futile attempt to maintain the familiar. Step outside the box of familiarity and revel in newfound change.

Embrace the idea your life can be different and still be “safe.” Lose your fear of change by realizing change is the norm. Once you accept change as being positive, it will become easier and easier to add a bit of “flavor” to your life daily.

Shemir Wiles, our new copy editor/staff writer, has come up with 11 great ideas when it comes to personal transformation. Give them a try; expand your thinking and live each day to the fullest. You don’t want to play it safe and miss a great new experience by a whisker.

Until next month — hold fast…

Jim Gibson editor

Digitize your life. Visit the Apple or Android app store today and download the Lake County Healthy Living online magazine app for your mobile device. For the best in enhanced magazine entertainment, join us online for the media experience of a lifetime.

Is Your SPECIALIST… REALLY A SPECIALIST?

Drs. Mitchell and Cook are board-certified orthopaedic surgeons, fellowship trained in sports medicine surgery, serving both Leesburg Regional Medical Center and The Villages Health System.

They provide comprehensive care for sports related injuries as well as degenerative conditions of the upper extremities. Dr. Mitchell trains surgeons nationwide in advanced shoulder replacement techniques, and is in the top 2.5% of shoulder replacement surgeons nationwide. Dr. Cook has advanced fellowship training in cartilage regeneration and replacement techniques. Receive your care from surgeons trusted by other surgeons. EXPERTISE MATTERS.

• Arthroscopic Rotator Cuff Repair

• Knee Ligament Injuries Including Meniscus Injuries

• More Than 80% Of All Shoulder Replacements At LRMC & The Villages Health System For The Past Eight Years

• Cartilage Regeneration

• Wrist & Elbow Replacement

• Upper Extremity Fracture Care

Compassionate Specialized Care by Board Certified Fellowship-Trained Surgeons

ORTHOPAEDICS

Center for Advanced Sports & Upper Extremity Surgery

701 Medical Plaza Dr., Leesburg • 326-8115

Summit Medical Park, 765 Highway 466, Lady Lake • 753-9105

J. Mandume Kerina, MD Fellowship Trained, Board Certified, Advanced Joint Replacement Surgery

Claudia L. Thomas, MD Fellowship Trained, Board Certified, Orthopaedic Trauma, General Orthopaedics

Cedric J. Tankson, MD

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

John T. Williams, Jr., MD

Fellowship Trained, Board Certified, Advanced Joint Replacement Surgery

Isaac L. Mitchell, MD Fellowship Trained, Board Certified, Shoulder/Upper Extremity & Sports Medicine

Alfred J. Cook, Jr., MD Fellowship Trained, Board Certified, Sports Medicine and Cartilage Rejuvenation

Contributors

TABATHA ARCARO-ORTIZ

Tabatha Arcaro-Ortiz received her bachelor’s degree in food science and human nutrition from the University of Florida and a master’s degree in nutrition and dietetics from Georgia State University. She is a clinical dietitian who has worked at Leesburg Regional Medical Center for the past 12 years. For nutritional counseling, please call 352.323.5641 to make an appointment with an LRMC outpatient dietitian or email Tabatha at tortiz@cfhalliance.org.

RICK BOSSHARDT, M.D., FACS

Rick Bosshardt, M.D., graduated from the University of Miami School of Medicine in 1978. He founded Bosshardt & Marzek Plastic Surgery Associates, Lake County’s first practice to provide full-time cosmetic and reconstructive plastic surgery services, in 1989.

CHRISTOPHER BRIDGES

Christopher Bridges is a financial adviser at Morgan Stanley Smith Barney LLC (member SIPC) in The Villages. He earned a Bachelor of Science in electrical engineering from the U.S. Air Force Academy and a master’s degree from the University of Florida. Chris’ experience helps his clients preserve, protect, and pass on their wealth. He can be reached at 352.751.7847.

TRACI BROSMAN

Traci Brosman is co-founder of World Wellness Education, which is dedicated to encouraging and inspiring others to live healthier lives. On LakeFront TV’s World Wellness Education show, Brosman interviews others who are on a journey from sickness to health. Brosman also helps health and wellness professionals through her mastermind groups and success coaching. Contact her through www.holisticmarketingmentors.com or www. worldwellnesseducation.org.

RICHARD L. BURGUET

Richard Burguet, B.A., M-Div., has been ordained in the Presbyterian Church in America for more than 30 years. He has served churches in South Carolina, Mississippi, Maryland, and Georgia. Richard is pastor of New Hope Presbyterian in Eustis and is co-author of Covenants Disciples Workbook. New Hope is at 19535 Eustis Airport Road and on the web at www.newhopepca.com.

ANTHONY CASTO

Anthony Casto is senior designer and illustrator for Akers Media. Anthony graduated from Columbus College of Art & Design in Columbus, Ohio with a bachelor’s degree in graphic design and advertising. He has received multiple awards for his work from Florida Press Club, Florida Society of News Editors, and the Florida Magazine Association. Anthony enjoys music and is a self-taught drummer and guitar player. Currently he resides in Lake County with his wife, Shayne, and his two children, Payton and Dallas.

TRACY DRAPER

Tracy Draper is an AFAA certified personal trainer with over 10 years of experience in the profession. Sports were a big part of her teen years. After having children, she rekindled her competitive fire and won titles in triathlons, aquabike, and cycling events in central Florida. Visit her at www.TrainingWithTracy.net.

MARY EDWARDS

Mary Edwards is a wife and mother to four young children, a business owner, and a blogger. She strives to teach others how to save money and improve their budgets. Mary also enjoys sharing her knowledge in community outreach programs and coupon classes. Mary is the owner and author at www.couponersunited.com.

MONIQUE GREY, M.D.

Monique Grey, M.D., is a physician at the Florida Musculoskeletal Institute. Dr. Grey received an Education Medical Degree from the Yale University School of Medicine in New Haven, Conn. She completed her residency in Orthopaedic Surgery at Yale New Haven Hospital and her fellowship in adult reconstruction at the Florida Orthopaedic Institute in Tampa. Dr. Grey is board-certified by the American Board of Orthopaedic Surgery.

PHILIP HALL

Philip Hall is a graduate of the University of Central Florida with a Bachelor of Science in sports and fitness. He has more than three years of experience in the fitness industry. Philip is a nationally certified personal trainer through the National Academy of Sports Medicine, specializing in rapid fat loss, nutrition planning, and boot camps. Philip Hall is the director of boot camps at Performance 360. Call him at 352.243.7333 or phall87@ hotmail.com

FRED HILTON

Fred Hilton spent 36 years as the chief public relations officer/spokesman for James Madison University in Virginia and 10 years prior as a reporter and editor for The Roanoke Times in Roanoke, Va. He is now happily retired in The Villages with his interior designer wife, Leta, their Cadillac Escalade golf cart, and their dog, Paris. (Yes, that makes her Paris Hilton).

PAT JOCELYN

Pat Jocelyn worked at IBM for 28 years, holding several staff and management positions while teaching management and employee development classes. She has since started a second career in journalism and has won several Florida Press Club awards for her insightful and heartfelt feature writing.

RICK REED

Rick Reed has been writing since 1991 for several local publications. Winner of the Florida Historical Society’s Hampton Dunn Golden Quill Award for his local history column, Reminisce, Rick is also a two-time recipient of the Amy Award, a National Christian Writing Award. Married 35 years, Rick and Nancy have two children, Becca and Emily, and a not-so-miniature dachshund, Rusty.

ELLEN B. WILCOX

Ellen B. Wilcox is a graduate estate planning consultant. Educated at Gettysburg College, the University of Maryland in Paris, France, and Arizona State University, Ms. Wilcox brings more than 33 years of experience to her clients. She is president and CEO of Wilcox Wealth Management, a full service financial advisory company in Lady Lake. Ms. Wilcox may be reached at 352.259.1547.

ADVISORY BOARD

RICK BOSSHARDT, M.D., FACS Plastic Surgeon

ROSANNE BRANDEBURG, MBA

Executive Director, Lake-Sumter Community College Foundation, Inc., Chairman, Lake County School Board

PATRICIA BURGOS

Environmental Program Manager Lake County Water Authority

RUTH ANN BYRD, LA, CME Aesthetic Skin Solutions

AL CARDIELLO

Certified Personal Trainer

KATHERINE COOK

Founder of the Leesburg Center for the Arts

ISAAC DEAS

Interfaith Chaplain for Cornerstone Hospice

LORI ESAREY, ARNP Total Nutrition Therapeutics

TERRI FECHTEL

Liaison for Suncoast/Omni Home Health

GREG FRESCOLN

Principal, First Academy-Leesburg

MAEN HUSSEIN, M.D.

Hematology, Oncology, Internal Medicine

SHERI HUTCHINSON

Public Information Officer, Community Outreach Manager, Lake County Health Department

CAROL MILLWATER

Executive Director, Lake-Sumter Medical Society

MANDY RICHARDSON

Marketing Manager, Mid-Florida Eye Center

ERIC ROUKEY

Physicians Consulting Group

B. E. THOMPSON

Director Of Development, Lifestream Behavioral Center

ELLEN WILCOX, GEPC

Wilcox Wealth Management

JEFF WITTMAN

Licensed Nutritionist, Owner, Lake Nutrition Centers

David M. Campione

Harry T. Hackney

WHAT A DEAL!

The Osprey Lodge project in Tavares was the recipient of the Florida Economic Development Council’s (FEDC) 2012 “Deal of the Year” award in the rural/small community category. The City of Tavares received the award at the FEDC conference held last June in Tampa. The award recognized the town’s effort in utilizing a combination of incentives, fee waivers, and conduit financing to revive a multimillion dollar project that was on life support.

Osprey Lodge consists of 124 housing units — 76 assistedliving units, and 48 memory care units. It is located on the shore of Lake Frances in the Tavares Medical Village. It will benefit Tavares residents for many years to come, both in job creation and property tax revenue. Osprey Lodge, which is expected to open in the fall of 2012, will staff approximately 79 employees and generate an estimated $200,000 in annual property taxes. ■

Guardian angel

There are more than 1,800 children in Marion, Hernando, Lake, Sumter, and Citrus counties who have been removed from their homes for alleged abuse, abandonment, or neglect. They are now part of a dependency court proceeding and need someone who will speak up for them.

A Guardian ad Litem volunteer is appointed by the court to advocate for a child. The volunteer becomes familiar with the child and the child’s case and makes recommendations to the court to help ensure a safe, caring, stable, and permanent environment for that child. You can be a volunteer if you are 21 or older, successfully complete a pre-service training program, and have a clean criminal background check. On average, volunteers spend an average of five to 10 hours each month on a case. Most cases last 10 months.

Free pre-service volunteer training is offered for those interested in making a difference in a child’s life. For more information, call Lynn Sennett at 352.274.5231. ■

Don’t disregard diabetes

November is National Diabetes Awareness Month. According to the Centers for Disease Control and Prevention (CDC), nearly 26 million Americans have diabetes. The American Diabetes Association (ADA) says early detection can help avoid developing complications caused by the disease. Here are common symptoms associated with Type 1 diabetes and Type 2 diabetes, according to the ADA.

Type 1

• Frequent urination

• Unusual thirst

• Extreme hunger

• Unusual weight loss

• Extreme fatigue and irritability

Ease arthritis pain

Type 2

• Any of the aforementioned Type 1 symptoms

• Frequent infections

• Blurred vision

• Cuts or bruises that are slow to heal

• Tingling or numbness in the hands and feet

• Recurring skin, gum, or bladder infections ■

According to the Arthritis Foundation, the following symptoms can signal the presence of arthritis: pain, stiffness, occasional swelling and/or tenderness, difficulty moving a joint, and redness around a joint. Fortunately, thanks to recent developments in treatment — medications, exercise programs, surgeries, and selfmanagement techniques — many people, even with serious types of arthritis, lead full lives. The Arthritis Foundation says there are three important things people can do to prevent and manage arthritis pain:

• Engage in physical activity. Strong, stable muscles help support and stabilize joints and also relieve and prevent pain.

• Protect your joints. Protecting them can prevent harmful stress on painful joints. To prevent injury, keep the muscles around joints strong.

• Control your weight. For every one pound of weight loss, there is a four-pound reduction in the load exerted on the knee. Simply put, weight loss can ease joint pain. ■

A HEART-HEALTHY FEAST

For many of us, Thanksgiving means overindulging in caloriefilled food, taking a nice nap, and then heading back for leftovers later in the evening. The website One Green Planet offers some tips to help us enjoy a nice feast without clogging our arteries and veins.

• Some recipes call for butter. Replace butter with extra virgin olive oil, high-oleic safflower oil, organic canola oil, or macadamia nut oil. Consider using soy yogurt to replace heavy cream in soups or sauces.

• Use whole wheat flour instead of white flour. This is especially true for stuffing. You will consume fewer calories and simple carbohydrates.

• Use one-third the amount of salt called for in a recipe. You will not miss it. For example, rather than pouring salt all over your vegetables, consider using lemon juice to add extra flavor.

• Prepare four or five vegetable side dishes instead of only one. Make kale, Brussels sprouts, and broccoli. They will provide antioxidants, and you will consume less carbohydrates and sugar.

• Avoid processed foods that are high in salt, calories, and unhealthy fats. ■

KICK THE HABIT

November is Lung Cancer Awareness Month, and it is no secret that cigarette smoking is one of the leading causes of lung cancer. When you quit smoking, the benefits begin to happen almost immediately. Consider these statistics from the American Cancer Society.

When you quit smoking:

• The carbon monoxide level in your blood drops to normal in 12 hours.

• Coughing and shortness of breath decrease in one to nine months.

• The risk of coronary heart disease becomes one-half that of a smoker in one year.

• The lung cancer death rate becomes about one-half that of a smoker in 10 years.

• The risk of coronary heart disease becomes that of a nonsmoker in 15 years. ■

A rebirth

The Lake County Health Department’s (LCHD) comprehensive maternity services include prenatal, delivery, and postpartum care to uninsured or underinsured pregnant women, including those on Medicaid. Beginning July 1, LCHD expanded those services through additional agreements with private providers who have hospital privileges at either Florida Hospital Waterman or Leesburg Regional Medical Center. This gives clients additional choices for hospital delivery care.

In an effort to continue its maternity program as well as provide financial sustainability, LCHD is also changing its maternity delivery model from a midwife-centered to a physician-centered model. “Our midwives are a very important component of our maternity program, and they will continue to provide care to our clients in the clinical setting,” says Medical Executive Director Dr. Claude Jones.

Women who are interested in obtaining maternity services will need to schedule an appointment. For more information, visit www.lakechd.com. ■

SOUND LEADERSHIP

In June, South Lake Hospital welcomed Paul Johns as chief operating officer. In his new role, Johns will work closely with South Lake Hospital President, John Moore, and assist with operational strategies and oversee all ancillary services.

“We are fortunate to have Paul as an addition to our administrative team,” Moore says. “Paul has extensive experience in operations and leadership in the healthcare industry and will be instrumental in helping lead South Lake Hospital as we continue to meet the needs of our community.”

Johns has been with Orlando Health for 10 years and most recently served as administrator of ancillary and support services of Dr. P. Phillips Hospital in Orlando. He received a master’s degree in business administration from Webster University. ■

S’motherhood

MC GRATITUDE

WRITER: TIFFANY ROACH // ILLUSTRATOR: JOSH CLARK

If you stumble upon my rants on Facebook or are a regular reader of my column, you’ve probably already figured out at least two things about me: Number one: I am a terrible cook. Number two: in the realm of parenting, I am psychotic concerned when it comes to raising kids with good moral character. Integrity, kindness, courage, humility, and courtesy — I lay awake at night strategizing ways to lace my kid’s lives with these attributes.

To me, these are the important issues, the underlined, neon, bold print, high priorities and big deals in life. To me, my kids’ characters trumps whether or not they are fed organic food, are honors students, and — well, I’ll just say it — are happy.

My 5-year-old can use his own money to buy Jimmy’s birthday present. I’ll instigate a new rule where if they receive a new toy, they must donate an old one. I’ll have the 1-yearold write her own thank-you notes. We’ll move to Africa and help orphans. These are the methods for moral torture I lay awake thinking up at night. Okay, so sometimes I may get a bit fanatical carried away.

I’ll confess my latest moral obsession is gratitude

Usually my pulpit is at the wheel of the car while my parishioners are strapped down and held captive to my sermons. I was just hitting my fourth main point in my gratitude soliloquy when I paused to give our dinner order at the McDonald’s drive-thru (see Number one of things you know about me.) In

typical fashion, the kids whined and fought over their shared drink and nugget orders. My aversion to tiny plastic toys littering my car and home is the main reason why I didn’t buy individual “Happy Meals” and instead ordered “UnHappy Meals.”

“He’s hogging all of the drink!”

“She took three nuggets and I only got two!”

“What? No french fries?”

My response was to go all crazy and Joan of Arc-like and scream my last seven speaking points on “Gratitude!”

I have tackled gratitude in the past, and I will tell you, it’s a tricky one. In my dream world, my kids savor every morsel of food, treat every toy they are given as if it is precious and thank me profusely for every tennis lesson I pay for and drive them to. But I don’t live in that world. The reality is, they complain about their food and have yet to notice when I have secretly purged their rooms of broken toys. And so I paint word pictures for them about children who have no food or toys. I passionately orate the ways it is a privilege to take ballet.

To no avail.

Last January my heap of kids came to me and asked me to help them “write our lists for the Easter Bunny.” At first I thought I misunderstood them, what with their collective inability to pronounce “L’s” and “R’s” and sometimes “F’s.”

“What’s that?” I asked.

“We. Want. You. To. Help. Us. Write. Our. Lists. For. The. Eas-

ter. Bun-ny,” they said slowly and loudly since obviously I was the one with the deficit. When I came to understand what it was they were asking — they wanted to get their basket gift orders in early to the Easter Bunny — I freaked out was annoyed. Here I was still picking up wrapping paper and installing batteries from the Christmas frenzy and they wanted more?

And so I did the rational thing and called my husband and told him we needed to move to Africa. Immediately.

To my husband’s credit, he heard me out and even wrote a letter asking his company if he could take a sabbatical and move his family to Africa to live and work with orphans — you know, so his kids wouldn’t grow up to be spoiled, ungrateful brats. The company quickly replied that they couldn’t afford to let him go at this time and wished us luck with the kids. My husband reminded me we should be grateful for a job.

I spent many hours thinking of ways to instill in my kids an appreciation for what they have — a sincere spirit of gratitude. This would not be an easy order in a country where we all had (and still have) so much. “Kids today have too much. Just don’t give them so much,” the grandparents advised while they dished out extra scoops of ice cream for the kids today.

The solution finally came to me. To make a long story short — we packed everything up and moved to a farm. Because, after all, kids who grow up on

farms are grateful, right?

Well, not exactly. Yes, they work, are able to experience first hand where their food comes from, and gain other tangible, character-building lessons along the way. But they also ask why they can only have three barn kittens and not four. They still complain about the menu. They still don’t preserve every sticker from school or savor every party favor.

I refuse to give up the good fight though. I refuse to givein and do what is easy, what incurs less wailing and fewer scenes of embarrassment in public. My gut tells me their happiness can’t trump character building. There must be ways to teach children gratitude in this country.

I do become weary fighting this fight though.

Which is why on a recent trip through the McDonald’s drive-thru I gave in and bought four individual happy meals, complete with annoying plastic toys. As I handed the meals out, my kids looked at me wideeyed, disbelieving and no doubt wondering whom this was impersonating their mother.

“You mean, we get… we can have our own drink?” my daughter whispered incredulously.

“What?” my boys piped in realizing this unprecedented turn of dinner events. “We don’t have to share? We get a toy?”

And when they all cheered and declared it “the best day ever!” I smiled — with happiness gratitude.

IS MY HAT EATING MY HAIR?

When I lived in Virginia, I never wore a hat. Just before we moved to Florida, my doctor gave me some parting advice: “Anytime you go outside there, wear a hat. The Florida sun is different.” He was right, so I now have a large and ever-growing collection of hats. I religiously wear one anytime I leave the air conditioning and venture outside.

My hats refer to many things, including where I live (The Villages), where I worked (James Madison University), my first name (Fred), an adult beverage (Jack, as in Daniels), my alma mater (University of Virginia), and my favorite baseball team (New York Yankees). Yes, it is possible for a kid who grew up in Virginia to be a Yankees fan. In picking a favorite team, I had a choice between the always-winning Yankees and the team closest to where I lived, the always-losing Washington Senators. The decision was a no-brainer.

Hats can keep us safe from the Florida sun — but, as part of the deal, are they going to make us bald? No, they won’t. If you go bald, blame your genes, not your hats. It doesn’t matter if you wear your hat frontward, backward, sideways, upside-down, or inside out.

There has been no evidence “wearing a hat will cause anything more traumatic to your hair than a case of ‘hat head,’”according to Hairfinder.com. The article also says “one of the reasons many people have come to believe that hat-wearing is connected to hair loss is because many men who are losing their hair favor hats to hide that fact.” A hair-loss specialist, Dr. Robert Leonard, agrees that “wearing a cap does not cause hair loss, but if the guy is wearing the hat all the time, it may be a sign he is embarrassed about the hair loss.”

Tight-fitting hats can cause problems. Maria Miteva, a physician at the University of Miami, says that “wearing hats does not cause hair loss” but wearing headgear too tight could break the hair follicles and cause bald batches. Luckily, the hair will grow back once the hat stress is removed. Nicholas Bragg, writing in Livestrong.com, points out that a too-tight hat can cause you to sweat more. This, he says, can lead to bacterial buildup and ultimately cause hair damage. Keep wearing your hat in the Florida sun, and you will make my doctor happy. Keep the hat relatively loose, and you will make your hair happy.

WRITER: FRED HILTON

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JOY LUKOS VILLAGES RESIDENT

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MARK J. VOCCI, MD

SCOTT R. WEHRLY, MD

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You can transform your life! Go from humdrum to humming your way through the day with just a few simple changes. And those changes are as easy to make as you choose to make them. The power to alter your life and your outlook on life lies within and is just a positive thought away.

um ust e as The ife ay.

A brand new

WRITER: SHEMIR WILES

Avoid appearing on the next episode of Hoarders by parting ways with all the unnecessary things taking up space in your home and office.

Having too much clutter can create a sense of anxiety and overwhelming feelings that things are spiraling out of control.

To begin the process of reclaiming your life, start small. Biting off more than you can

chew will create more frustration and could lead to failure before you hardly even get started.

Give yourself ample time to declutter. You will soon be surprised at just how much “stuff” you have to sort through. And don’t be afraid to set goals. Find creative ways to stay motivated like giving away clothing that is still cute and wearable to friends or scheduling a shop-

Cut the clutter Release the endorphins

ping day to replace some (not all) of the shoes you’ve purged.

Plan a yard sale. Aside from meeting a whole group of wonderful new people (maybe even your neighbors), you might just be amazed at how much money you can get for that old lava lamp. If a yard sale isn’t your style, remember, you can always donate gently used items to your favorite charity.

Once order has been re-

stored, relish knowing where you can find those scissors or that screwdriver, and marvel at all the newfound space. To maintain harmony, make eliminating junk a ritual. Set aside time once a week (or once a month for those who aren’t quite as ambitious) to chuck things you just don’t need.

It seems like we are always being bombarded with information on how exercise and eating healthy benefit our bodies.

However, next time you angrily wonder why you should trade in that greasy cheeseburger for running shoes and a salad, remember the reason is the facts are undeniably true: exercise and eating right really are good for your health.

Research shows working out and eating a well-balanced diet helps people maintain a healthy weight and reduces the risk of developing certain health problems such as diabetes, heart disease, and cancer.

As good as potato chips and deep-fried chicken tenders taste, feeding your body junk food does nothing for its longterm strength and function. Nutrients give the body fuel

for energy and what it needs to protect against disease.

Exercise not only improves endurance and increases muscle strength, but provides a much-needed emotional boost thanks to hormones produced in the pituitary gland known as endorphins.

Though endorphins can act as a natural pain reliever, they also create a feeling of euphoria that helps reduce stress, boost self-confidence, and curb depression.

As hard as it may be to find the motivation to hit the gym or walk a couple of miles after work, once you get started you are guaranteed to feel better physically and mentally.

Follow up a great workout with a nutritious meal, and your body will say, “Thank you.”

Wake up and live

Life is meant to be lived in the moment. Yet research shows it is something we rarely do. Our minds are commandeered by memories of the past and expectancies of the future.

Living in the past or the future taints the present. The freedom to experience our lives purely and without bias is impossible if we cannot live just in the now.

What makes this even more damning is the fact that most of our thoughts concerning the past are steeped in failure, and our outlook for tomorrow is bleak (because we so often base our future hopes on past experiences). It almost seems that humans are born pessimists, and optimism is an attribute we must work hard to attain.

The older we get the harder it seems to live in the moment. At some point as adults we lose the carefree attitude we once

had as children. Do you ever notice how children rarely hold grudges? They can be angry at you one second, but then in an instant, they are playing with you and smiling as if nothing happened.

Living in the moment means embracing what Eastern philosophers call mindfulness. Mindfulness encourages people to focus on life’s experiences as they come instead of letting them slip away. It is simply being mindful of the moment you are living in. No past. No future. Only the moment.

Live mindfully in the moment and enjoy the ride; feel the anxiety roll off your shoulders.

Take a moment and breathe in life. Notice the world around you. Forget about what is past and what will happen next — just live.

“One problem with gazing too frequently into the past is that we may turn around to find the future has run out on us.”

— MICHAEL CIBENKO

Find the ‘me’ in time

Picture

single mom trying to survive the “terrible twos,” everyone needs an occasional break from the “real world” to stay sane and healthy. (Did you know excessive stress can cause weight gain, heart problems, and even memory-loss issues?)

But how do you find that time when it feels like so much needs to be done?

the bus stop.

You fight early morning traffic all the way across town to spend the next eight hours working through a stack of paperwork that seems to grow instead of shrink.

Then there is soccer practice, dance rehearsal, homework, and dinner that isn’t going to cook itself.

Once you are able to finish the dishes, make tomorrow’s lunches, and get the children off to bed, you collapse on your own bed ready to relax — until your husband rolls over looking for some attention.

Sound familiar? OK, maybe your life isn’t this hectic but between growing obligations at work, an increase in singleparent homes, and persistent household responsibilities, it is becoming hard for people to find a little personal time, or “me” time, in their day.

Whether you are the CEO of a Fortune 500 company or a

You have to make “me” time a priority. Treat it with the same level of importance as a doctor appointment or your son’s Pop Warner football game.

Carve out 15 minutes to an hour’s worth of time each week just for you to recharge and refresh. Don’t think about the extra load of laundry that needs to be done or if you remembered to walk the dog. During this time pay attention to one important subject: yourself.

Read a book, listen to some music, soak in the tub, go for a manicure and pedicure… whatever helps you mentally escape.

Everyone deserves “me” time, and it’s not selfish to take it. In fact, you will start to notice that some things can wait, and you will have more energy to give to those you love.

it. You wake up. You shower, dress, and make breakfast for the family. You give the hubby a quick peck on the cheek as he dashes off to work. You hand the children their lunches as they run off to

Connect with a pet

After a long, hard day, nothing feels better than snuggling up to your dog, cat, or even your bird. Who can pass up those warm eyes and the childlike excitement that greets you when you walk in the door? A quick lick, rub on the leg, or squawk and ten minutes of quiet petting later, it seems like all the day’s worries just melt away thanks to Max, Mr. Snagglepuss, or Einstein the Mynah.

Do your worries really melt away? Evidently so. Research shows pet owners have lower blood pressure and cholesterol and fewer allergies. They also are reported to feel more relaxed, have a lower risk of experiencing a fatal heart attack, and are less likely to suffer from depression.

Furthermore, pets encourage exercise. Dog walkers are found to be more consistent in

sustaining a regular workout routine and have significant improvement in fitness. Plus, breathing in the fresh air and enjoying the sights and sounds of the outdoors also helps with a person’s mood and overall health.

Pets are also a great way to meet people. They are conversation-starters, and for an introverted person, it can be the perfect social tool. For the elderly, pets can boost morale and vitality while keeping seniors socially connected.

If you can’t have a pet because your lease agreement doesn’t allow four-legged creatures, receive all the love and health benefits by volunteering at a local animal shelter. You will feel good for giving back to the community and being around some of man’s best friends.

Hit the bullseye on priorities

How many times have you thought to yourself, “What needs to be done first?” Staring at a long list of responsibilities can make anyone’s head ache as you desperately try to figure out just where to begin.

At times, it may seem easier to just pin the list on the wall and start throwing darts. Whatever you strike first becomes your top priority.

However, as fun as that may sound, actually evaluating your priorities and then making a list in order of importance can cut down on sweating too long and hard on the small stuff.

Make note of your dayto-day activities and goals you must accomplish, should accomplish, and would like to accomplish. Then tackle the biggest, hardest, most off-putting task — like calling back that annoying customer with the bad attitude. Once you know the worst is over, you can move on to something more desirable.

Also, try to not make more commitments than you have time for (saying “no” is okay), keep the list of priorities simple, and resist the urge to procrastinate by staying focused.

In the end, what is necessary will solely be up to you to determine. Once priorities are set, live them. Keeping track of what really needs to be done won’t feel like such a chore; it will become a reflection of how you live your life. And your dart-throwing skills will only be required during a night out at the local pool hall.

Get your financial house in order

Money! It is exciting to have, thought about almost as much as sex (if you are a man), makes a great gift when you can think of nothing else to give, and is sorely missed when you are out of it.

Money indeed makes the world go ’round because if you think about it, there is little you can get accomplished without it. The love of it is called the root of all evil, but if you don’t love it enough to plan for having an adequate amount of it, it can be the root of all stress. Therefore, it becomes crucial to make sure your personal finances are in proper order.

As exciting as money can be… budgeting is not. In fact, budgeting could possibly be a cure for insomnia. But, as dull as money management seems on the surface, it is vital to a healthy, happy life.

Many marriage experts agree money is one of the top causes of divorce in the U.S., and I think most of us know from experience that it can

easily break up friendships, cause siblings not to speak to each other for years, and cause business partners to sue one another.

So, creating a budget is something you need to do to get your financial life in order. Once it is established, it will help reduce the risk of potential conflict.

First identify how much you’re spending and on what. Once you know what your current spending habits are, set realistic objectives that reflect your long-term spending goals.

Then begin to keep track of your spending. Even when you withdraw cash from the ATM, account for every item you purchase. With so many great computer programs now available to help sort and categorize finances, it is a cinch to become organized and follow your personal money trail.

Also, be mindful of spending your income on luxuries that may at first appear to be necessities. Yes, it may feel like you need just one more pair of black

slacks for the office, but what is wrong with the four pairs you have now? And while that flashy 3-D TV appears to be on sale for a steal, it’s not necessary if your current set is working just fine.

Likewise, don’t count money into your budget that’s not even there. Sure, your boss said you’ll get a hefty Christmas bonus, but be aware that unforeseen circumstances (such as the cost of brand new computers for the office after a freak lightning storm fried half the building) might put an end to that altogether.

Lastly, while it may seem tempting to loosen your purse strings after a nice promotion or raise, make sure to account for inflation in the marketplace. A rise in the cost of living could make your increased income seem almost insignificant, so make sure with the raise you will be staying ahead of inflation before you go on a spending spree.

Develop a “helper’s high”

The sense of satisfaction and accomplishment you feel from volunteering not only gives you a mood lift, it can actually be good for your body and mind.

It has been shown that volunteering reduces depression, boosts a person’s self-confidence and self-esteem, and lessens symptoms of chronic pain and heart disease.

Beyond just feeling physically healthier, volunteering can also help you make new friends, sharpen your social and relationship skills, gain valued career experience, strengthen your job skills, and find fulfillment and a way to escape your daily routine.

Picking the right organization or project for volunteering can seem like a big undertaking, but having a clear idea of where your interests lie can assist you in making the choice that is right for you. If you like children, maybe spending time at an afterschool program might be a good fit. Or if you love nature, signing up for local clean-up events may be more to your liking.

Ask yourself what you want to accomplish through your volunteerism. Do you want to better your immediate community? Do you want to volunteer somewhere that could become a full-time job? Do you want something to fill your spare time?

With so many opportunities available, it is vital to make sure your commitment meets the needs of the organization or project. However, don’t forget to also have fun. The best experiences are when both you and the organization can benefit from your genuine enthusiasm. The richer and more enjoyable the volunteering experience, the better!

Try something new

Fear can sometimes keep us from trying something out of our comfort zone. But at the same time, sticking to the status quo can be dull and stifling, especially to those who inwardly have a burning desire to break the mold.

Silence the alarms and build up the courage to determine what truly interests you. Maybe it is something creative like painting or ceramics or learning something new like a different language or how to do your own oil change on your vehicle. Pick a book you wouldn’t normally read, and give it a chance to expand your mind. You might learn something you didn’t know before… and it might just change your life.

As you embrace new experiences, opportunities you never would have imagined may start to present themselves. Some of the biggest changes in life happen when you decide to throw caution to the wind and do something completely out of the ordinary. Doing something new not only keeps you from becoming bored, it will challenge you to become a diverse, more wellrounded person.

Don’t let the fear of the unknown keep you from planning that road trip across the country or eating at that new foreign restaurant that opened downtown. So, go for a quick car inspection, pop an antacid just for precaution and get inspired. Be daring enough to open your world to new possibilities.

power up your positive thinking

Your perception is your reality. If you believe the world around you is a beautiful place filled with loving, caring, and understanding people, then this is what you will find in your life. The same is true if you expect the worst of people and events. We see what we want to see. This is why two people who experience the same exact event often have two entirely different versions of what they witnessed. Whatever we believe should or will happen colors what actually occurs.

Of course, there is more to having a wonderful life than just positive thinking, but it is a huge part of the puzzle, and it is where any transformation we want to make in our lives begins.

Quantum physicists have proven our thoughts are energy and our thoughts do make a difference in what happens in the world around us. Where you are in life today is a direct result of all of your past thoughts and feelings.

Here are five tips on how to renew your life with positive thinking.

Gratitude

One way you can begin to have more of what you want in life is to look at everything that is going well. Look at your relationships, your animals, your health, your work, and your home.

During the day, take a moment and try to discover beauty in the world around you. Think of a friend or loved one who makes you smile. Try to count all the things that are going well in your life.

WRITER: TRACI BROSMAN

Start a gratitude journal. Every night before you go to bed write down all you are thankful for having. Once you have done this for a few weeks, try to take it a step further and write down different things each night. When this becomes easier for you, write a full page of different things you are grateful for each day.

When you do this, you will be amazed at all the wonderful (formerly hidden) things you will discover happening in your life. Focusing on those things you appreciate in life tells the universe to bring you more things to appreciate. You will soon find you have more experiences in your life for which you can be thankful. When you acknowledge and become grateful for these moments, you will continue the cycle.

Find the Joy

We all know the feeling of boredom and even dread we experience as we go about many of our daily tasks. When someone asks how your day went, what do you say? How do you feel? Oftentimes, we look back on our day and only focus on what didn’t go well. We see the people we wish we did not have to deal with or the things we did not get done.

Your gratitude journal will do a lot to change your perception of your day, but it is just one of many things you can do to become more aware of the good aspects of your day. Another is to find joy and happiness in everything you do. I know this sounds hard, but it is not that difficult when you put your mind to it.

Also, you might try listening

to music or a book on a MP3 player or CD while doing a mundane task. You can even turn the task into a game by setting a timer to see how much you can accomplish in a definite amount of time.

Affirmations

Affirmations are a great way to begin thinking positive thoughts. Affirmations are usually short positive statements you say and reflect on often throughout the day. Affirmations help you focus your mind on the things you want instead of focusing on what you do not want. Some affirmations you might try to create more positive thoughts are:

• Joy and happiness overflow in my life.

• I have a positive outlook on life.

• My future looks great.

• My life is becoming better and better every day.

• I deserve to be happy.

Although affirmations work for many people in helping them create the life they desire, they do not work all the time. What happens often is we do not fully believe the affirmation, and there is a part of our mind telling us it will not work. For instance, let’s say you are affirming that your future looks great, but in the back of your mind, you are thinking about everything going wrong in your life. This affirmation will not work, and you will become frustrated and discouraged.

When you are saying an affirmation that does not ring completely true for you, try

changing it around. Instead of saying, “My future looks great,” think about what it would feel like to have your future look great. What would “having a great future” look like? Think about this often throughout the day, and watch your life begin to change.

Look for the Solution

be so detailed and intense that it becomes more real to you than the physical world around you. If you can envision the life you want to have as if it already existed, you will see incredible results.

Some people do what are called vision boards, mind movies, or vision statements. I have done all of these, and they all work. Pick the one you feel most comfortable using.

We know the above quote is true yet we often immediately think about how we cannot do something or how something is impossible. Many of us have trained our brains to look for the negative aspects in life rather than the positive.

One of the best lessons my husband has taught me over the years is every problem has a solution and every obstacle can be overcome. Truly, where there is a will, there is a way. When we look for how we can do things, we begin to see solutions. We find the answers we are looking for. Oftentimes, this requires being flexible and being willing to accept a better scenario. This requires a shift in your mindset, a change in your habits. It requires you to look for the best possible scenario rather than the worst.

Envisioning

Envisioning, also called mental imaging, is the act of vividly imagining exactly what you want your life to be like. This “movie-like” vision has to

Right now, I am really enjoying my vision statement. I have written out a very detailed account of what I want my life to be like, including all aspects of it: spiritual, family, friends, work, health, and recreation. The key with all three of these forms of envisioning is to be as detailed as possible. What does your perfect life look like? What do you see? What do you hear? What do you taste? How do you feel? Your feelings and emotions are critical to creating a quicker transformation.

“The universe does not know or care whether the vibration that you are offering is in response to something you are living right now, and observing, or in response to something you are imagining, in either case, the universe accepts it as your point of attraction and matches it.”

—John Assaraf

Being happy and having a positive life is a matter of choice. What will your choice be? What will you teach your children and your grandchildren?

“Whether you think you can, or you think you can’t — you’re right.”

—Henry Ford

Dr. Sundeep Shah Board Certified

Dr. Florian Gegaj Board Certified

Dr. Ayesha Butt Board Certified

Dr. Amir Etemadnia Board Certified

Dr. Hazem El-Arousy

State-of-the-art healthcare with old-fashioned service

Professionalism and convenience

The doctors at Premier Medical all have specialized training in the prevention and treatment of numerous adult diseases. At least three years of medical school and postgraduate training are dedicated to learning how to prevent, identify, and care for illnesses that afflict adults.

Urgent and same-day appointments are available. While there is a possibility a patient may not be able to see his or her regular physician on urgent or same-day appointments, Premier Medical guarantees a patient will be seen by another one of their skilled medical providers. The physicians work closely with one another, and all records are available electronically; therefore, having a patient’s needs met by an alternative physician is trouble-free.

With a team of highly trained professionals, Premier Medical works hard to concentrate on the needs of patients who suffer with chronic illnesses such as heart disease, stroke management, geriatric care, diabetes, sleep apnea, and much more.

With humility and gratitude, Premier Medical expresses appreciation for the numerous referrals they have received over the years. As a practice, they remain proud and humbled by the level of confidence the community has in their exceptional providers who possess remarkable medical backgrounds.

Compassionate care when you need it

They also boast impressive, cutting-edge facilities fully staffed with comprehensive, competent, and compassionate medical providers who are board-certified leaders in the healthcare arena.

Understanding patients’ lives can be demanding, Premier Medical offers a number of vital testing and services in-house to accommodate patients on the run. Some services include non-invasive cardiovascular tests, nuclear stress tests, insulin pumps, sleep studies, nerve conduction studies, etc.

Premier Medical also offers flu, pneumonia, and shingles shots to the general public. Additionally, certain

locations have a pharmacy and full laboratory on-site, as well as extended hours for the urgent care facilities.

We bring healthcare to you

Reminiscent of the olden days when quality medical care was mobile, Premier Medical makes house calls! Through their Wellness on Wheels program, Premier Medical is able to offer superb healthcare throughout the tri-county area. The modern-day house call means patients are able to be treated where they live, whether it is in their own home, a nursing home, a group home, hotel, assisted living facility, or hospice. Anyone is eligible for a house call; it’s not necessary to be homebound.

Premier Medical’s providers are available from 9a.m.5p.m. Monday through Friday and offer the same level of care patients would expect to receive at their full-scale health care facilities but in the conveniences of home. Many of the in-home services include comprehensive care for a number of medical problems, acute or urgent care, preventive medical services such as physical exams and prostate screening, blood drawing, electrocardiogram, and X-ray and medical imaging studies.

Our physicians

Dr. Florian Gegaj completed his internship and residency training in internal medicine at the University Hospitals Case Medical Center in Cleveland, Ohio, one of the top teaching hospitals in the country. He offers an innovative technique, which treats all patients with bone, joint, and muscle tendon disease. By using an ultrasoundguided approach, cortisone (or cortisone derivatives) is injected precisely and painlessly into the site of the pain. All current studies have shown the injections are far more accurate than blind, unguided injections.

Dr. Hazem El-Arousy is a fellowship-trained vascular surgeon who specializes in cardiovascular risk modification and prevention, peripheral vascular disease, carotid artery disease, aortic aneurysms, varicose veins, lymphedema, blood clots, high cholesterol, hypertension, and diabetes. He received his vascular surgery clinical scholar fellowship training from the world-

renowned Cleveland Clinic. He has also been published in peer-reviewed national and international vascular journals and is strongly committed to evidence-based medical practice. He is currently conducting research in the diagnostic field of breast cancer.

Dr. Sundeep Shah is a Canadian-born nephrologist who has trained at the Henry Ford Hospital in downtown Detroit, and the University of Miami, where he was designated the chief fellow. Dr. Shah provides compassionate care and is well known around The Villages for his lively and logical approach to the serious matter of healthcare. As a primary care physician with a specialist background in hypertension, diabetic complications, and kidney disease management, he represents the ideal physician for all The Villages’ healthcare needs.

Dr. Amir Etemadnia was recently voted the Number one internist in The Villages as supported by a Rate-MD patient survey. He has also added aesthetic medicine to his practice. Using the most advanced Botox and dermal filler rejuvenation treatments, Dr. Etemadnia understands the decision to change your appearance is important and requires thoughtful consultation and the finest products available. He and the staff at Premier Medical also offer weight-loss techniques provided by Laser Trim Contours, which uses Zerona and Venous Freeze.

Dr. Ayesha Butt performed her residency training in internal medicine at Brookdale University Hospital and Medical Center. She has mastered many of the challenging tasks of internal medicine and prides herself on establishing long-lasting patient relationships and having the ability to manage multiple complicated medical problems with ease. Recently becoming a diplomate of the American Board of Internal Medicine, Dr. Butt is touted for her calm countenance and pleasant bedside manner, which is drawing patients to her budding practice.

Premier Medical has multiple locations throughout Lake, Sumter, and Marion counties with five convenient locations in The Villages, Leesburg, Ocala, and Bushnell. For more information and to schedule an appointment, call 352.259.2159.

Delivering first-class medical care with compassion and understanding has been the gold standard for almost 2 decades at PREMIER MEDICAL ASSOCIATES & URGENT CARE.

New orthopedic products are often bad to the bone

Make no bones about it. Orthopedic surgeon Dr. Vrej Manoogian is proud to have served the residents of Lake County for 11 years. During that time, his patients have enjoyed successful outcomes in total joint replacement, knee replacement, and spinal surgery.

However, his surgical skills are only one reason he has earned an outstanding reputation. He also meets the needs of his patients with a comprehensive evaluation and treatment approach that helps them achieve an active, pain-free lifestyle. In addition, he is passionate and caring, and his bedside manner inspires confidence.

Perhaps the most endearing quality about Dr. Manoogian is his philosophy toward medicine. He will only use proven treatment methods to provide patients with the best orthopedic care possible.

Why is this important?

Those ads you see on television, read in newspapers, and hear on the radio continually tout new products as the “best thing to ever happen in the field of orthopedics.” These advertisements make the product sound so wonderful that patients become convinced it is the magical cure to their ailment. The product suddenly is in high demand, and sometimes surgeons may feel pressured to use the product, believing that otherwise the patient will go elsewhere.

While unproven products are pushed hard by advertisers, it is important to remember that taking a chance on them can be hazardous to your health and well-being. Unfortunately, some people discover this too little, too late.

“In times of direct corporate advertising, patients and doctors need to take careful consideration before proceeding with the use of these products,” Dr. Manoogian says. “These products can be to the detriment of the patient and often have to be recalled due to material or technique failure. What companies claim work based on lab studies often does not prove true in the clinical setting. Often, the clinical longevity of these products comes up short of the anticipated results that are advertised.”

As a result, these products are pulled off the market, or surgeons stop using them altogether after realizing they are not beneficial to patients.

“This is a new trend in society, and I find it to be a very sad trend,” he says. “New products and techniques are being introduced all the time, and their longevity and effectiveness are not proven. The reality is that the popularity of products

is based on a company’s ability to successfully advertise them instead of based on whether they have a proven safety record.”

One product Dr. Manoogian knows has a proven safety record is the Living Hip prosthesis, which happens to be his own invention. This device is used for total hip joint replacement and closely mimics the natural design of the hip joint. He has successfully used this product in hundreds of surgeries, allowing patients to walk without using a cane or walker.

Dr. Manoogian has two upcoming speaking engagements in The Villages where he will speak about joints. The first one is being held November 13 at Holiday Inn Express at 10:30a.m. The second is December 11 at the Waterfront Inn at 10a.m.

“I’ve used the Living Hip for a decade now with long-term, excellent results,” he says. “The device preserves bone integrity on a long-term basis. There are four things that determine longevity: proper alignment of the joint, proper soft tissue balancing, avoidance of complications, and the utilization of an excellent prosthesis.”

More importantly, he enjoys successful total joint replacement surgeries without the assistance of a machine. His hands are his tools and his brain is his computer.

“There are many split-second decisions and actions that have to be made on the spot during surgery,” he says. “You also have to know how to properly align a joint and balance tissue. Machines are unable to perform these tasks. Again, it is about utilizing an approach with a proven safety record and longevity. I give deliberate thought concerning the improvement of quality of care provided to each patient. My primary function is to be a patient’s advocate.”

Vrej Manoogian Orthopedic Center is located at 1945 Bay Road in Mount Dora. For more information, please call 352.483.5633 or visit www.manoogianorthopedics.com

SAFETY AGENCIES SUPPORT THE FIGHT SAFETY AGENCIES AGAINST BREAST CANCER

KNOW WHAT NORMAL IS FOR YOU.

The signs of breast cancer are not the same for all women. It is important to know how your breasts normally look and feel. Many women have a pattern of lumpiness in their breasts, which is normal. But if you feel or see any change in your breasts or underarms, ask your healthcare provider to examine the area. EARLY DETECTION IS THE KEY.

If breast cancer is found early, there are more treatment options and a better chance for survival. A mammogram can find breast cancer before it can be felt. However, it is not perfect. But, when mammography is combined with clinical breast exam, your chances for finding cancer early are even greater. Remember, even if you feel healthy now, just being a woman and aging puts you at risk for breast cancer. Getting screened regularly can put your mind at ease. Finding cancer early may save your life.

BODY SHAPE

THE FORGOTTEN CALVES

WRITER: PHILIP HALL

One of the most neglected muscles in the body is the calf muscle. This is the area between the foot and the knee. What I hear often at the gym is that people dread training their legs, especially the calf. Every day we use our calves to help us stand, walk, and jump, as well as perform many other activities. Because we use them so much on a daily basis, our calf muscles are able to withstand a lot of repetitions and therefore, should be trained accordingly when working out in the gym.

the calf. Ev and we use the able to wit trained ac

The calf muscle is made up of a group of muscles, the gastrocnemius and the soleus. The following exercises will target the calves directly and help them get stronger.

MACHINE STANDING CALF RAISE:

The ca gastrocnem target the MACH

STEP 1: Stand underneath the pads so they rest on your shoulders, and step up on the platform.

STEP 2: Stand all the way up onto tiptoe while keeping your legs straight.

STEP 3: Lower your body off tiptoe, and repeat.

EP E 3:

TRAINER

TRAINERS TIP:

Angle your feet inward to put more emphasis on the outer calf, and angle your feet outward to put more emphasis on the inner calf.

PERFORM 3 SETS OF 25 REPETITIONS.

DUMBBELL WALKING CALF RAISE:

AISE:

STEP 1: Grab a set of dumbbells, and stand in front of a 20-yard path.

STEP 2: With the dumbbells relaxed at your side, take a step forward, and extend all the way up to your highest point on your tiptoe.

STEP 3: Lower off your tiptoe, step forward with your other foot, and fully extended up to your tiptoe, then repeat.

TRAINERS TIP:

Perform this exercise in a slow controlled manner, and select a weight that will allow you to get a full squeeze at the top.

PERFORM 3 SETS. UP AND BACK IS ONE SET.

SQUATTED CALF RAISES:

STEP 1: Hold onto a secure object, and squat down to 90 degrees.

STEP 2: While in the squatted position, fully extend up on both feet to tiptoe.

STEP 3: Lower yourself down off tiptoes, and repeat.

TRAINERS TIP:

Keep your chest in an upright position with a straight back, and do not bounce up and down. Instead perform it in a controlled manner as to really exaggerate the squeeze. You can place a weight plate on top of your thighs to increase intensity.

PERFORM 3 SETS OF 25 REPETITIONS.

EAT FIT/NOT FAT

KENTUCKY FRIED CHICKEN

Based out of Louisville, Ky., Kentucky Fried Chicken has been in business for 60 years and counting. It is the world’s most popular chicken restaurant! There are more than 15,000 KFC restaurants in about 105 countries around the world. Needless to say, you won’t have to look too hard to find one. While KFC is known for fried chicken, they now have grilled chicken to cater to the more health-conscious eater. Upon looking at the menu, it is pretty basic. There are many varieties of fried chicken and fried chicken sandwiches; however, most of the food lacks fiber and is heavy in the salt department.

BE AWARE

CHICKEN POT PIE:

After careful analysis, KFC’s chicken pot pie stood out as one of the heaviest meals offered in terms of calories, fat, and salt. While pot pie is usually served alone without side dishes, this recipe greatly exceeds your healthy calorie, fat, and salt intake for one meal.

ONE SERVING CONTAINS:

790 calories

410 calories from fat

45 grams total fat

37 grams saturated fat

75 milligrams cholesterol

1,970 milligrams sodium

66 grams of carbs

3 grams of fiber

7 grams of sugar

29 grams of protein

BETTER

ORIGINAL RECIPE 10-PIECE BITE DISH:

A more sensible option would be the Original Recipe 10-piece bite dish. Still, be aware that the sodium content remains very high — as with most items on their menu — however, the calories and fat are more reasonable. While it’s probable you will order a side dish, the 10 bites alone will contain:

330 calories

130 calories from fat

15 grams total fat

2.5 grams saturated fat

105 milligrams cholesterol

1,100 milligrams sodium

12 grams of carbs

2 grams of fiber

0 grams of sugar

37 grams of protein

BEST GRILLED CHICKEN BREAST:

In trying to piece together a meal at KFC, the grilled chicken turned out to be a nice choice, as well as some of the side dishes. Selecting the KFC grilled chicken breast, along with green beans, 3-inch corn on the cob, and coleslaw, your meal will contain:

490 calories

155 calories from fat

18 grams total fat

3.5 grams saturated fat

140 milligrams cholesterol

1,140 milligrams sodium

40 grams of carbs

6 grams of fiber

20 grams of sugar

44 grams of protein

TIPS: Be cautious. The desserts at KFC will add an average of 250 calories to your meal, and the gravies, which are offered as a side for many menu items, are a hidden source of both fat and salt. A more healthful thought would be to purchase the KFC chicken so many love and combine it at home or work with your own steamed veggies and fresh fruit to balance out the calories, fat, and salt content of the meal. This way you can have the Colonel’s famous old recipe without the modern-day guilt.

WRITER: TABATHA ARCARO-ORTIZ, M.S., R.D., L.D/N.

WHAT IS CARPAL TUNNEL SYNDROME?

WRITER: MONIQUE GREY, M.D.

Do you frequently wake up and shake your hands because they are burning, tingling, or numb? Do you experience these sensations after holding a book or newspaper? If so, you may have carpal tunnel syndrome.

o BODY Women a r e t hree t imesmorelikely than men to developcarpalt unnel s y n drome.

What is happening?

We all rely on normal nerve function in order to grasp items with our hands and to feel pressure, pain, and temperature. In the hands of people with carpal tunnel syndrome, a major nerve of the hand — the median nerve — stops working properly.

The median nerve enters the hand after passing through the carpal tunnel at the wrist. The carpal tunnel is exactly what it sounds like — it is a tunnel with “walls” and a “roof” made up of various types of tissues. When the size of the tunnel decreases, it compresses the nerve, causing the nerve to malfunction.

What are the symptoms?

You may experience tingling, burning, or numbness in the thumb or index and middle fingers. In early stages these symptoms are intermittent, occurring only at night or when holding an object for a long time. As compression of the nerve worsens, symptoms may become constant, and you may see atrophy (wasting away of muscles) around the thumb.

IWhat can I do at home to alleviate the symptoms?

Taking anti-inflammatory medications, such as Ibuprofen, may help to decrease discomfort. Wearing a wrist brace at night or during aggravating activities can also significantly alleviate symptoms. You can buy a wrist brace at most drug stores.

When should I see a doctor?

If your numbness, tingling, and pain do not improve or become more frequent, see your doctor. Do not wait until the symptoms are present all of the time, as this may indicate permanent, irreversible damage to the nerve.

What will the doctor do?

The doctor will examine you to test the feeling in the fingers and the strength of the hand muscles. You may also have a test called a nerve conduction study to confirm the diagnosis of carpal tunnel syndrome and to grade the severity of the nerve compression. The results of this test can help to determine the next treatment step.

What non-surgical treatments can the doctor offer?

A short course of an oral steroid that acts as a powerful anti-inflammatory can provide short-term relief of symptoms. Alternatively, a cortisone injection into the carpal tunnel can relieve pain for several months in mild cases.

When do I need surgery?

If your symptoms are constant or if non-surgical treatments fail to offer relief, you should discuss surgical treatment with your doctor.

What does surgery involve?

Carpal tunnel release is the outpatient surgical procedure that relieves the pressure on the median nerve. A small incision is made in the palm, and the “roof” of the tunnel is cut to free the nerve. Most people will notice improvement in symptoms shortly after surgery. However, if the nerve compression is severe or longstanding, recovery can take much longer and can be incomplete if the nerve is permanently damaged.

INSOMNIA AND SLEEP AIDS

WRITER: RICHARD T. BOSSHARDT, M.D., FACS

Rub, indeed. Insomnia and sleep disorders, such as sleep apnea, are epidemic in the U.S. It is estimated that every night somewhere around 60 million people will experience some form of insomnia. The scope of the problem makes it almost impossible to reasonably discuss in a short article. (For some helpful background, check out my article on sleep in the July 2011 issue of Healthy Living.)

Some, perhaps most, sleep problems are our own fault. We work too hard, stay up too late watching television, and get up too early in the morning. Rather than sanctuaries, our bedrooms have become an extension of our offices with laptop computers, notebook pads, smartphones, and wireless connectivity allowing us to do just about anything from home. We are overcommitted, overstimulated, and overstressed.

The idea you can successfully treat insomnia with any medications or drugs is a misconception

held by many people, including some doctors. While some medications may aid sleep over the short term, all suffer from serious problems including dependency, tolerance, rebound, and a slew of side effects. When drugs are used, they should be used in a program incorporating nonpharmaceutical sleep therapy and then, only temporarily. No good program for establishing healthy sleep patterns relies on drugs alone over the long term.

When insomnia is due to an underlying condition, the first order of business is to treat the condition. Some medications for other conditions can disrupt sleep.

Pain from certain disorders can disturb sleep. People who are overweight, snore, and who chronically lack restful sleep would do well to consult a sleep expert. It may be that a night or two in a sleep clinic may be in order.

Sleep apnea, characterized by episodes during sleep when breathing ceases, can lead to many medical issues, some

potentially serious. Sleep apnea, when diagnosed, can be treated with a device to maintain positive air flow to the lungs at night known as a CPAP (Continuous Positive Airway Pressure) machine. These can be, quite literally, life-saving.

Most cases of insomnia, however, are “primary” insomnia. These have no predisposing, underlying condition.

Two very interesting developments in the field of sleep disorders are cognitive behavioral therapy and imagery reversal therapy. The former is a way of rebooting our sleeping patterns, and the latter is a way of controlling our dreams.

Cognitive behavioral therapy has several components. One is to keep a sleep journal. This is a record of anything that might influence one’s sleep such as bedtime, episodes of wakefulness, wake-up time, naps, consumption of food and/or beverages, exercise, life stressors, etc. This may provide important clues to the cause of the

insomnia. Another component is to restore the bedroom as a place of rest. Banish computers, television, cell phones, and other distractions. Eliminate LED lights. Close the curtains. Maintain a comfortable room temperature. Your bed should be used for two things only: sleep and sex. Do not eat or work in bed. Even reading is discouraged if it is stimulating, technical, or work-related. Try to go to sleep at the same time each night, even on weekends if possible. Limit naps to no more than 30–60 minutes. If you cannot sleep, don’t stay in bed staring at the ceiling or tossing and turning. Get up and do something until you begin to feel drowsy again.

A third component is behavioral therapy to learn how to avoid negative thoughts, clear up misconceptions about sleep, and sometimes, even purposeful sleep restriction to make sleeping opportunities more effective and restful. Biofeedback techniques can be very useful in sleep therapy. All of these are usually administered by a

“To sleep, perchance to dream; Aye there’s the rub.” – Hamlet

trained psychologist and a typical treatment course is two sessions per week for about eight weeks. The success rate is high. Medications may be used at the start of therapy but are usually tapered and discontinued as therapy progresses.

According to a recent Time Magazine article, the No. 1 complaint of veterans returning from the war zones of the Middle East is insomnia, much of it due to bad dreams. Imagery reversal therapy is a relatively new and exciting technique to help individuals control their dreams. Bad dreams and nightmares cannot only disrupt sleep but can lead to insomnia when individuals avoid sleep because of the fear of their recurring bad dreams. Rather than being subconscious brain activity during sleep over which we have no control, dreams are now thought to be a learned behavior which can, therefore, be

unlearned. In another recent development, nightmares and bad dreams have been connected to disorders such as sleep apnea, which deprive the brain of its full necessary supply of oxygen. Correcting that alone can help. In addition, subjects can be taught techniques to control their dreams. People can actually train themselves to have better dreams by journaling about their bad dreams and training themselves to focus on pleasant or neutral thoughts as they fall asleep.

Taking note of the fact we spend nearly a third of our lives asleep, researchers now fully appreciate the importance of sleep to our physical and mental health. Also noting the impact of sleep disorders on society in lost productivity, accidents, and health problems related to chronic sleep deprivation, the interest in research on sleep has never been higher and will only increase, with the results being new insights and treatments.

LOOK

WHAT IS THAT YOU ARE WEARING?

WRITER: PAT JOCELYN

More and more Americans are taking an active role in both their personal health and well-being and on a broader scale, the health and well-being of our planet. Many of you are looking for ways to be more “green”; you are purchasing more products that are eco-friendly; and you are more concerned than ever about the humane treatment of factory workers that manufacture those products.

In your quest to be environmentally and socially conscious, have you considered your clothing?

Do you know where they are manufactured? Are the manufacturing processes and the companies that use them eco-friendly? Are workers being treated fairly? Where can you buy stylish clothes that are “green”?

If you would like answers to these questions, there are many websites and blogs that can help.

Just perform an online search using keywords such as “green clothing companies” or “eco-friendly clothing.” Most companies that sell eco-friendly clothing are more than willing to provide you with information about actions they have taken to minimize their carbon footprint.

Two helpful websites are: www.treehugger.com/htgg/how-to-gogreen-wardrobe.html and http://fashionism.ca/Galleries/Articles/ ethical_clothing_companies.

Clothing manufacturers are taking notice as consumers focus more on eco-friendly clothes. Natural and sustainable plant sources such as soy, hemp, and bamboo are being used as a base for clothing products. Perform an online search on phrases such as “bamboo,” “hemp,” or “soy clothing,” and you may be surprised at the number of hits you get.

Okay, so you have done your research, and now you are ready to go shopping. You have found a new store that sells organic and eco-friendly clothes. Your eyes light up as you spot a cute little pair of skinny jeans made with bamboo fiber that will perfectly match that new organic cotton top. You make your purchase, and that evening you wear your new outfit to a friend’s birthday party.

But wait just a minute, did you wash that new top and pair of jeans before you wore them? If not, you might have just exposed yourself to harmful bacteria. If you knew the jeans had been returned to the rack after a customer had them for two days or that 20 people tried on those very same jeans in one week’s time, would you have been so quick to wear them without washing them fi rst? Probably not.

Some disconcerting results were reported in a clothing contamination study performed by Dr. Philip Tierno, Director of Microbiology and Immunology at New York University,

and sponsored by the popular ABC television show, Good Morning America. Of the 14 items newly purchased and tested for germs, several were found to be contaminated with harmful bacteria, including evidence of bodily secretions.

Although some of those bacteria may make you ill, the study also stated that coming in contact with the bacteria doesn’t necessarily mean you are going to get sick. With that said, Dr. Tierno suggested washing your hands after shopping and wearing clothes underneath when trying on clothes in a store (apparently the good doctor hasn’t seen your pair of skinny little jeans). He also suggests washing the clothes prior to wearing them or running them through one cycle in a hot clothes dryer.

You buy a second pair of skinny little jeans, and you have done even more research. The jeans are ecofriendly and made from hemp fiber. This time you have washed them prior to wearing them. As you get ready for an evening out on the town, you slip on a body smoother (a popular brand name is Spanx) to control that little spare tire around your middle. Next, you pull on that new top and finally that snappy pair of skinny jeans. They are a little tight around your waist but they look fantastic. Finally you slip your feet into those bright red, 4-inch heels.

You look like a million bucks but… here it comes… were you aware that some of today’s popular clothing styles

and accessories can actually injure your body? Did you know one of the biggest culprits is wearing garments that are too tight? It can restrict your breathing, constrict major nerve pathways, interfere with digestion, and create back pain, to name a few physical problems that can occur.

And what about those 4-inch heels? Did you know any heel more than two inches high can cause hammer toe, bunions, sprains, and stress fractures?

Just about now you are probably wondering if you should dare to even venture out of the house to buy those new clothes. Not to worry, buying clothes can still be an enjoyable experience. It really boils down to just several things: if buying green and ecofriendly clothing is important to you, do your research before you go shopping and listen to your conscience when you look at the manufacturer’s label. When you try on clothes or accessories, listen to what your body is telling you — if the clothing doesn’t feel comfortable, don’t buy them. And lastly, always wash those new clothes before wearing them. sh m.

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We Love to See You

“I spent years of my life not wanting to smile around others and not able to enjoy the foods I like. I was afraid to do anything about my teeth until Dr. Barr and his team gave me the support and enthusiasm I needed to overcome my fears. I am truly thankful to them because the work they did for me has put the light back in my life again. I now have confidence with a smile I want to share with everyone.”

— Mitchell Barbe

MOOD // CHOICE

MOOD

BOOST YOUR BRAIN AND BEAT THE BLUES

WRITER: TRACY DRAPER

It is no secret exercise is good for us. Magazines sell by the millions by promising to decode the mystery of how being active is the key to a long and happy life. Truth be told: there are no mysterious formulas to be discovered at all. The answers have already been determined through scientific studies and have been proven to come from within our own brains. We were designed to feel better through movement and to feel miserable when we are sedentary. One set of chemicals is released when we are active, and they tell our bodies, “Do more of this!” Another set of chemicals are released in our brains when we are inactive, and they tell us, “Oh, this feels horrible.” It is really as simple as getting a plan and putting feet to it in order to start on the road to feeling better. We elevate our mood through exercise in three ways:

CHEMICAL BRAIN BOOSTS

Within our brain we have four powerful hormones: serotonin, adrenaline, dopamine, and endorphin. Each one is specifically responsible for a different feeling that, when combined, makes us feel good and satisfied and gives us a positive outlook on life. When they are missing or not being released, feelings of inferiority, lack of confidence, and depression can occur. Endorphins make us feel happy while serotonin gives us a feeling that “all is well” and a sense of calm. Dopamine stimulates the heart, helps the brain send messages via neurotransmitters effectively, and causes us to feel relaxed. Adrenalin is responsible for regulating the heart rate and dilation of blood vessels — both are very important tasks. Little wonder our body feels so lethargic when we are

inactive. How amazing to know that once we get started in an exercise plan we begin to feel better almost instantly!

PSYCHOLOGICAL BOOSTS

Our emotions have a huge influence on how we think, feel, and behave. When all is well in our minds, we are able to cope with life stress better and feel more confident, as well as enjoy a sense of control and purpose from day to day. At times we feel we can conquer the world — especially after a good workout. Cardiovascular exercise is a prime initiator when it comes to the release of these vital hormones by the brain, which helps us maintain these feelings. Other forms of activity, even if not taken to the aerobic stage, also help boost our mood. While we cannot live by feelings, we do well to embrace them as motivation to keep us moving in the right direction, especially in times of stress. When we feel better emotionally, we are fun to be around, more engaged in relationships, and our sense of belonging is greater. Being involved in a group fitness class or exercise group (such as a sports team or cycling group) we have a sense of ownership and camaraderie — all important ingredients for a well-rounded, balanced life.

PHYSICAL BOOSTS

A leaner body, toned muscles, vibrant skin, and healthy bones are all direct physical benefits of exercise. Being energized and able to cope with the demands of daily living, we can complete our chores more effectively because we are limber and strong and able to perform tasks because of our muscular endurance. For example, those who are inactive get short of breath easier

and due to weak musculature, may hurt their back simply by lifting a box. Other physical benefits of exercise are well-known: lower resting heart rate, lower blood pressure, weight loss, lower risk of heart disease, and more. Many people who take their fitness seriously also pay attention to what they eat and are at lower risk for many forms of cancer, diabetes, and other nutrition-related disorders and diseases. Regular exercise also promotes deeper sleep. Can you benefit from a good night’s rest? Yes. Our days can be productive when our nights are full of welldeserved rest.

WRAP IT UP

A survey performed by the National Health and Nutrition found physically active people were half as likely to be depressed as their counterparts who were not physically active. Does exercise automatically cure depression? Perhaps not completely depending on the severity, but it certainly is prescribed by many physicians as they treat patients who are clinically depressed.

Given we are intended by design to feel better from exercising and feel worse when we don’t, it makes perfect sense to conclude each of us are wired to move. Perhaps you don’t “feel” like it. Then put the feelings aside. Get off the couch, lace up your shoes, and take a walk outside. Appreciate the beauty of the outdoors. Forget your woes for a time. Be thankful you can move! You will find your mood does indeed change. Repeat it the next day and the next until it becomes a habit. Find someone to help keep you accountable if necessary. But by all means, get moving and improve your mood!

Healthy Mind

If you are sad and describe yourself as “feeling blue,” you are using a phrase coined from a custom among many old deep-water s ailing ships. If the ship lost the captain or any of the offi cers during its voyage, she would

SOURCE: www.navy.mil/navydata/na

y blue fl ags and have a blue band painted along her entire hull when returning to home port.

CHOICE

VOTE “NO” FOR STRESS

You have heard the bold promises. You have seen the unrelenting attack ads. You have studied in great detail the candidate’s policies on important issues such as healthcare reform, economic recovery, and the war in Afghanistan.

And yet, when it comes to choosing a presidential candidate, you are stuck between Barack and a hard place.

You had temporarily made up your mind to vote for Mitt Romney, whose speech at the Republican National Convention in Tampa offered a new vision for America that sounded very promising. Then you watched President Obama’s speech one week later at the Democratic National Convention in Charlotte, N.C. Suddenly, you were convinced staying the course might be the best direction for this country.

Decisions… decisions.

If you feel this election is causing you unnecessary stress, you are certainly not alone.

Researchers at Ben-Gurion University of the Negev in Israel conducted a scientific study and determined voting can indeed cause increased levels of stress. The study involved 113 people who were preparing to vote on Israel’s Election Day in 2009. Participants gave saliva samples to determine their levels of cortisol, a hormone that is secreted to help the body cope with stress. In addition, they were asked to complete a questionnaire at a stand placed 10 meters from the ballot box. The questionnaire examined their “emotional arousal.”

Following the election, a control group consisting of a different set of people was also asked to provide a saliva sample and complete the same questionnaire. The study concluded that the cortisol levels of the 113 voters were three times higher than the cortisol levels of the control group. The study also found “people were more emotionally aroused just before casting their ballot.”

Professor Hagit Cohen works in the university’s anxiety and stress research unit. He had this to say in a September 2011 press release: “We understand that emotional changes are related and affect various physiological processes, but we were

surprised that voting in democratic elections causes emotional reactions accompanied by such physical and psychological stress that can easily influence our decision making.”

It may be your patriotic duty to vote, but you should avoid becoming so wrapped up in this election that your health is adversely affected. Instead of looking at the latest polls, spend more time performing productive activities such as walking, breathing exercises, or meditating. Or simply engage in fun activities with your family or friends. After all, there is not a lot you can do to control the outcome of this presidential election. But you can control your health, and there is nothing more important than that.

INNERVENT R

THE SOUND OF SILENCE

The soft plucking of an acoustic guitar plays an enchanting yet charming melody. The singer hypnotically croons lyrics that speak volumes to my heart, “Hello darkness, my old friend, I’ve come to talk with you again, because a vision softly creeping, left its seeds while I was sleeping, and the vision that was planted in my brain, still remains, within the sound of silence.”

I am lying on an uncomfortable hospital bed between two sparsely woven and clumsily arranged blankets when I first hear the sound of silence. It is here in this chilly room amongst a few empty chairs that I learn to truly listen, to focus, and clearly see. It is here that the visions of the frightening yet revealing events which took place three days ago and that will leave me crippled for the next 10 days begin to impact the depths of my soul.

It came with little warning on a Thursday night. I found myself doubled over in pain. Even though I had known the pain of kidney stones, this pain was stronger than any I had felt before. My wife, Shayne, who was eight months pregnant, rushed me to the hospital with our little 2-year-old daughter, Payton, in tow. After a few X-rays and an MRI, it was determined my small intestine had ruptured. I vividly remember hearing Staying Alive by The Bee Gee’s playing as I was prepped for surgery. I must admit, it was certainly amusing; however, it was eerily fitting for the moment.

During the emergency surgery, the surgeon removed nine inches of my small

intestine. He saved my life. I had less than an hour to live before the toxins would have irreversibly poisoned my body.

The next day found me in a foggy haze as a nurse frantically rushed me down the hall in a wheelchair. I felt her breath on my ear as she whispered, “We’re almost there.” Arriving at the other end of the hospital, she gingerly pushed my frail, tired body through the doorway of the delivery room where Shayne was, at that moment, giving birth to our first-born son, Dallas.

With droopy eyes, an IV in my arm, a tube in my nose, and wearing only a hospital gown, I sat hunched over in amazement, watching him gently wiggle in the nurse’s wet gloves. I heard his voice, soft but loud, as he cried for the first time. His voice was so beautiful to me.

As I cradled Dallas in my arms for the first time, I watched him softly clasp his hands and weave his little fingers together so delicately. I could barely make out his face through my misty eyes. He was swaddled tightly in a blanket, and I watched him smile as he gently shifted his shoulders, stretching his legs out as he nestled down further into my cuddle. My son … my only son.

It was there in the silence where I learned to listen. It was there where life was suddenly loudest.

Watching him made my heart swell. It was at that moment the realization hit me. My son was in the arms of his daddy… whom he may have never known. He would never have looked into his daddy’s eyes. He would never have heard his daddy

say how much he loved him. He would never have known what it was like to hug his daddy or make his daddy smile or hear him laugh. No wrestling around on the floor or special trips for ice cream or sitting on daddy’s lap to watch cartoons while eating cereal.

For me, I would not have witnessed my son become a young man, watched him play football games or listened to him talk about how much he loves the girl he wants to marry someday. It was only in that moment of silence that I could truly see my life, my wife, and my children. They echo in the sound of silence.

The next day, I woke to the gentle, warm hands of a nurse as she tried to help me focus. I heard her speaking but couldn’t make out her face. I was back in my uncomfortable bed yet couldn’t remember how I got there. For a moment I thought I had been dreaming about my son being born, ice cream, and the look in his eyes when he smiled at me. A doctor was there also. He said, “If it wasn’t for your young body, you wouldn’t have made it.” I was stunned. I asked him to say it again, and he did. The second time he said it, I felt a piece of myself die.

That moment changed my life.

“You have Crohn’s disease,” he said and suggested I see a specialist. I didn’t have too much time to think about it, nor did he make time to try and comfort me. It was disheartening to know I had a disease. I went blank. I went cold.

The nurse warned of a little pain as

WRITER: ANTHONY CASTO // PHOTOGRAPHER: FRED LOPEZ

she slowly removed the heavily taped bandage from my abdomen. It protected my fresh and swollen scar, and each pull made me cringe. I could feel practically every hair being pulled from my belly. It was the first time I saw the exposed and stapled cut that was covered in greasy ointment, and the first sight of it hurt much more than the pulling of my hair. It was a new memory planted in my brain, which still remains within the sound of silence.

As time progressed, my body felt a little better each day. I remember laboring every night to pull myself out of bed to go to the restroom. Each time, I would sit for about 20 minutes waiting and thinking about the painful task of getting back in bed. I would stare at the crooked, dirty, awkward, heavy, metal IV stand that I had to drag behind me everywhere I went. My heavy head would hang down and stare at its old wheels. The wheels reminded me of my crippled body: rusty, unshaven, fumbling about like a sick old man. In the silence of the room, I would stare into space and think of my little girl who was waiting for her daddy to come home. Her bubbly smile and sweet voice echoed in my mind. She became my strength. I could hear her say, “I lub jew, daddy”, over and over in my head, which still remains within the sound of silence.

The nights became shorter. I knew that after all I had been through — the pricks in my arms from needles, the hair ripping from my belly, the painful walks down the hallway, the nights I cried myself to

sleep praying for another day while also thanking God for sparing my life — it would all soon be over.

In the dark silence of a rainy night, I reached over my bed rail to grab Payton’s little pink guitar. I have always found playing the guitar to be soothing and healing. I had asked Shayne to bring a guitar for me to play to pass the time, and she had brought Payton’s.

Something magical began to happen. The more I played her guitar, the more I felt her presence and the more I felt her in my arms instead of the guitar. I slowly strummed myself to tears and softly hummed while thinking about my beautiful little girl. I felt the cold dampness of my tear-soaked pillow against my cheek as I looked over to watch the rain outside my window. The faint patter of the raindrops struggled to keep time with my woeful ballad. My heart swelled for her between each brush of the strings. I felt myself hearing without listening… singing without speaking... writing songs my voice would never share. I never dared disturb the sound of silence.

Today, three years later, I am sitting in my chair feeling the cool breeze of a ceiling fan while my fingers tap on a warm keyboard. I sit comfortably in the silent place of my mind again, in the company of my guitars as my son and daughter sleep soundly in their rooms next to mine. I still hear the echoes of that silent room. I still see the rain through my window, the white layered blankets, and the empty

chairs. I still hear the news from the doctor, yet now feel blessed that I am doing fine.

Time and time again I return to the stillness, the quiet place. In the quiet of a car ride home from work during a peaceful evening , I truly see the blessings in my life. As I clumsily strum my guitar with my children on the floor, I truly see them dancing. At bedtime, right after my face touches the cool side of my pillow before falling asleep, I truly relive the smiles of my children as I tucked them into their beds.

Sometimes in the stillness, the silence takes me back to the pain. It is there the scars of my heart reopen… though now I am proud of the fact I made it and I get to see my family every day. I am reminded of Psalms 46:10 that says, “Be still and know that I am God…”, and I did. It is there where my life changed. It is there where I am most thankful for life, my wife, my children, and those who helped me make it through. It is there where I hear the soft plucking of an acoustic guitar playing an enchanting yet charming melody, and the singer hypnotically croons, “Hello darkness, my old friend, I’ve come to talk with you again, because a vision softly creeping, left its seeds while I was sleeping, and the vision that was planted in my brain, still remains, within the sound of silence.”

THE POLLS ARE CLOSED: NOW WHAT?

WRITER: RICHARD L. BURGUET

The votes are cast. The polling places have closed. The counting of the Electoral College is over. Maybe you are pleased with the outcome — maybe not. The issue you and I have in common, no matter what our political bent, is how do we find peace now that the elections are over? You may be feeling a sense of doom and gloom for the next four years because your candidate was not elected. Or perhaps you are on the other end of the spectrum — relieved, hopeful, and even elated about the next four-year cycle. Whatever your gut reaction is to the coming of Inauguration Day in January, you are most likely wondering, “Now what?”

Reflecting on our system of electing a new or incumbent commander in chief every four years, the practical result is someone is going to be pleased, and someone else is going to be disappointed. As citizens and voters, it is our privilege and responsibility to take part in the process of selection and election. So here is the rub. It could be a time to declare “all is lost,” wring our hands, and fret over the future of our great nation. Then again, perhaps it is really a time for those who are wondering “Now what?” to step up and become part of the process of making sure our republic remains united and the real values of our nation remain intact.

As I think about the question of “Now what?” in light of election returns, I remember we are not the first to experience this crisis of finding peace in the future. Our values are spelled out in our Constitution. We are a nation of laws, founded upon a constitution our elected officials have committed to serve. Our newly elected president will swear to uphold the laws of our land. Because we are a republic ruled by our Constitution and laws, when any elected official fails to uphold those principles, we have the right and responsibility to make our voices heard.

I am always amazed how history has a way of repeating itself. On another occasion, just days before being taken before the civil authorities and later tried and crucified, Jesus had some fellows come to Him who wanted to trap Him into making a declaration that would turn the political forces of His day against Him. The apparent option would have been to reply to the question put before Him, making a declaration in favor of the other camp and surely turning His supporters against Him. In what I think was one of the most insightful responses Jesus made while on Earth, He stated, “Render to Caesar what is Caesar’s and render to God what is God’s.”

There are some helpful principles that flow out of His statement, which may not be apparent with just a surface understanding of His response. Those

principles are good for us, no matter what our political leaning may be.

The genius behind those words is at least this: By what Jesus said, He assumed the validity of the state and its demands, whether we agree or disagree with the leadership decisions of those in authority. With that said, Jesus and the Apostle Paul clearly defined the limit of all governmental powers. The New Testament teaches the state may never demand the citizen violate a commandment of God, nor may the state demand we comply with immorality or violate our consciences. This gets very difficult to define when our ethics are not informed by a final authority like the Scriptures. I think the point is, as citizens, specifically Christian citizens, we are to be profoundly obedient to our government and its laws.

More than that, another implication of rendering to Caesar is we must respect the office of the president no matter our political persuasion. And I think Jesus implied you and I must be actively participating in the political processes. We can’t be “non-voters” or “non-participators.” We may not agree, but we need to stand and make our objections and our agreements known.

One last thing to consider, especially if you are feeling like some will feel after a hotly contested election: The presidential election may not have turned out like you or I wanted, but

His and in our history

Old Testament, had what would have called and “bad considered “bad” for His in their nation He is the same God He was then.

that does not mean God is not on His throne. God has a purpose for even these things we don’t understand. God is not worrying in Heaven, wondering what is next for the United States. He is patiently working out His purpose and plan in our history. Israel, in the days of Judges in the Old Testament, had what they would have called “good judges” and “bad judges.” God used even those they considered “bad” for His purpose in their nation long ago. He is the same God today He was then.

That is the place of peace for those who may not have seen their candidate elected, and in due time, will see him sworn into office.

those who m d, see fice

MEN M COURAGEM

THANKS FOR THE TOUGH TIMES

The thing about Thanksgiving is that it is a great little holiday designed for all types of men. Religious men can thank God for their bounty; agnostic men can thank fate for shining its light on their lives; and atheist men can thank their DNA for blessing them with the abilities they need to succeed in life.

From a man’s perspective, it seems like such a straightforward holiday doesn’t it? We are simply thankful for all the wonderful things that fill our lives.

However, I think we need to step back and take a look at the entire concept of thankfulness. Being thankful should encompass every aspect of our lives and experiences. In other words, we should be thankful for the good and the bad… even the ugly.

After all, where do you honestly think you would be character-wise if every moment in your life had been a smooth one? Now, I know you are immediately thinking of all you might have attained by now: the house in Boca, the Lamborghini, the supermodel wife, and the Olympic-size pool. But those things really are superficial, you know. You can’t take them with you, and if money, relationships, and possessions really did bring happiness, there would be no psychiatrists in Hollywood… enough said.

It is the tough times in life that shape our character. There is something about the abject fear of not surviving a catastrophic event that strengthens us. Fear leaves a profound impression on our minds, and that indelible marking guides us through life. When we encounter that type of situation a second time, our brains very quickly remind us, “Hey buddy, remember the last time that happened?” And we almost invariably heed the warning. (Women always heed the warning; men do most of the time.)

So, as much as it seems right to give thanks for the great things happening in your life, it is just as right to give thanks for the bumps in the road. How many times have you heard friends talk of losing one job only to be hired into a new one that is really what they were looking for all the time?

Face it, as men we come to love and cling to the status quo. We can keep the same couch or easy chair for 50 years, long after it should have been hauled away in the garbage. We become comfortable in life and anything that upsets our daily routine is almost always an aggravation. The hard times we encounter hardly, if ever, bring us happiness. But these incidents are many times a catalyst for change that, in the long run, helps improve our lives.

Learn to be thankful for all of your life.

QUIET WATERS

WRITER: RICK REED

Let me take you to a place, my place. It is a haven, my haven. But I am willing to share it with you. This place isn’t a plot of ground or a dwelling made by man. It doesn’t matter if it is sunny or raining, noisy or loud, crowded or lonely. Not really. Not if you go there often enough.

Let me take you to a place where the sky is always blue with whispers of white; the air is always perfumed with the sweetness of blooms and hint of orange blossoms; and the temperature is perfect.

Let me take you to a perfect type of morning, a morning where one needs to sit still and simply drink in as much as the senses allow.

Mine is my back porch, strategically placed at the foot of a tree-covered hillside. It is private, very green, and secluded, and when the pool pump is running, it sounds like a gurgling brook — kind of like the “quiet waters” of Psalm 23.

It is important to have a place of quiet waters — especially in this microwave, hurry-up, fast-food, drive-thru-window world. We don’t like to wait for anything, do we? Speed dial; highspeed Internet; multitasking; remote control; express service... we simply don’t want to wait.

And so, we fill our day with tasks, things intended as timesavers only serve to keep us busier.

Now more than ever, it is important to have a place of quiet waters.

But it is more a mindset than a setting, more a perspective than a place — our attitude rather than our latitude.

I have heard of prisoners of war who kept their sanity by imagining themselves in the serenity of a golf course, but I have found a better place.

In this age of multitasking (by the way, when did it even become a word), we are simply too busy. We try to do too much for too long and too often.

We find ourselves exhausted mentally, morally, and every which way.

And it is only going to get worse if we let it. In addition to all this multitasking, technology continues to advance at a dizzying pace so we do even more… more often.

Remember the initial wonders of the Internet? Back then dialup seemed like it took an eternity when we had DSL, and even that became too slow when broadband allowed us to travel the information highway at breakneck speed. Cellphones, laptops, and electronic tablets allowed us to be, make that kept us, constantly connected.

Even our entertainment encourages multitasking. Remember when we could get two or three television channels and had to walk to the television and change them by hand? Now we have 250 to infinity to choose from — and a remote to do it instantly.

Now more than ever I like to harken to the Psalmist who wrote, “Be still, and know that I am God.”

David wrote in Psalm 23:2–3 “He makes me lie down in green pastures; he leads me beside quiet waters, he restores my soul.”

Do you remember how as children we were sometimes dragged screaming and kicking into our beds? Life was so sweet we didn’t want to miss a second of it. But our parents knew better. They knew when we were in “spin dry” mode that we needed our rest. Parents know better than children.

And so does God.

I believe the Good Shepherd makes us lie down. I think that sometimes it is illness, sometimes it is unemployment, and sometimes it is just stirring our hearts to spend time with Him.

Heed the speed bumps of life. Slow down. Lie down in green pastures beside quiet waters.

Restore your soul.

ELECTIONS AND CHANGE

WRITER: ELLEN B WILCOX, GEPC // PHOTO ILLUSTRATOR: ANTHONY CASTO

The November U.S. elections have been on most citizens’ minds for nearly two years now. Not only are we here at home watching, but the world watches with us. Of course, there are two sides to every story… or more when the various networks and political parties get into their “spin.”

“Experts,” columnists, pundits, and late-night TV stars all enter the fray. Not the least among all those is the media spokespersons who endlessly analyze every word, phrase, and tilt of the head of each and every candidate.

I don’t know about you, but nothing annoys me more than the mass media’s total addiction to having a reporter who has just been given a pre-speech copy telling me in advance what the speaker will say, emphasize, and how the speaker will, or at least should, deliver the speech… all before I am able to hear the real thing!

Following the speech, that same reporter will then give me a phrase-by-phrase analysis of what the speaker just said, and worst of all, what the speaker meant by what he or she just said! I find this policy overworked and undervalued. I also consider such tactics to be a total insult to my own intelligence. It is a procedure I wish all of the networks would cease.

Television has been a very viable source of both information and entertainment for nearly 70 years now. Isn’t it time the media gave us some credit for being able to process the information presented in our own intelligent way? Let me hear your thoughts on this issue, please!

Nevertheless, all the media hype, analyses, conjecture, and dissemination of fact and fantasy do indeed help us form an opinion, and it most certainly woos voters.

Throughout U.S. history, the presentation of candidates for high public office has been fraught with the overriding theme of changing whatever is currently in place in favor of something presumably better, or at least different. Concerning this election, how much change can be anticipated, and what direction(s) will it take?

Is it reasonable to assume great change will actually take

place? Yes, I believe that is a reasonable expectation. The unknown is how long it may take, and what the resulting outcome may be regardless of how minor such change(s) may be.

Certainly for most Americans our current economic crisis is of primary importance in this election year. There is little doubt that near double-digit unemployment is rampant with jobs and homeownership both perilously threatened. Also, budgetary concerns plague not only several European nations, but also our homeland. “Fixing” an economy as large and interdependent as the United States’ is no simple task. It is unlikely our presidential victor will have any immediate impact on viable solutions.

Although 2008 is said to be the year of the U.S. economic downturn, it was truly the result of a series of events culminating in an imprecise form of the proverbial “straw that broke the camel’s back.” Just as no one single event or issue is to blame for the decline, no single event or issue will lead to an immediately noticeable turnaround. Time is the great equalizer, and time, measured in seconds, adds together to become minutes, which add together to become hours, days, months, and even years.

Statistically, prosperity, including the stock market, trends noticeably upward under long-term conservative leadership. However, it is equally true that we are such a global society, so interconnected to our foreign neighbors, that a conservative presidential victory alone may not be enough to spike an economic recovery. Policy is key. It isn’t just the federal government but also its agencies and compatriots abroad that must align to play a major role in any turnaround for us or our foreign neighbors. Many statistics indicate the stock market during the month of October, election year or not, trends downward under both conservative and liberal leadership. Like all statistics, none is 100 percent accurate at all times.

Another truism, however, is more gets accomplished when the president’s administration and Congress are on the same page. There is often significant progress when the legislative branches of our government are in tandem with the executive and judicial branches. Not only is it easier to promote and

secure meaningful actions, but it is also faster and less costly. Short of the use of executive power, our legislature is truly the key to the success or failure of our government policies.

I would caution all readers to watch carefully the postelection makeup of the legislatures, both state and federal. Therein, I believe, lies the prognosis for the next four years.

Regardless of the election outcome, well-managed businesses, including U.S.-based, multinational corporations and small, privately owned companies, will continue to prosper and reward the diligence and acumen of their shareholders and leadership. The federal government just happens to be a very large business that also must be well-managed to reward its citizens. Regardless of one’s political point of view, we are and will remain the United States of America. It is well for us always to be mindful of the many blessings we enjoy. Voting for our leaders is a great privilege and also, a great responsibility. Choose wisely, but do choose! *Ellen B Wilcox is a Graduate Estate Planning Consultant and a Registered Principal with, and securities offered through, LPL F inancial, Member FINRA/SIPC. Ms Wilcox is President and CEO of Wilcox Wealth Management, in Lady Lake, FL, which is not affi liated with LPL Financial. She may be reac hed at Ellen@ellenwilcox.com or

THRIFTY

HOW TO HAVE A FRUGAL THANKSGIVING MEAL

WRITER: MARY EDWARDS // PHOTO ILLUSTRATOR: ANTHONY CASTO

ore you wo or of money

SHOP AT LOCAL BAKERY OUTLETS

Fall is upon us, and Thanksgiving will be here before you know it. Whether you are preparing a meal for two or entertaining for a crowd, you can still save lots of money on your big Thanksgiving feast. If you are entertaining, be sure to ask your guests to bring a dish or a dessert. This will save you quite a bit of time and money, and most of your guests will be happy to contribute.

HERE ARE A FEW MORE TIPS TO SAVE MONEY THIS SEASON:

PURCHASE A FROZEN TURKEY ON SALE.

money,

Save money on biscuits and desserts by visiting your local bakery outlets. You can find quality, fresh-baked goods at a fraction of the cost at places like Entenmann’s.

CHECK FOR COUPONS

Finally, be sure to check the paper the weeks prior to Thanksgiving for coupons to pair with Thanksgiving-related sales. Also, www.couponersunited.com will keep you up-to-date on local grocery store sales and coupon matchups during the weeks leading up to Thanksgiving.

Approximately one to two weeks before Thanksgiving, you will find deep discounts on turkeys. Keep an eye on the sale ads and compare. Occasionally, stores will have “purchase $50–$100 worth of groceries and receive a free turkey,” or they will deeply discount the turkey for you. Don’t pay extra for pre-basted turkeys. Do the basting yourself, and save a few bucks. Personally, I like to purchase a large turkey, the biggest turkey that can fit in my oven, so we can have leftovers during the following week.

MAKE YOUR OWN GRAVY

hanksgiving, n a “purchasse free turkey,” o or ou. exxtra ourself, and save ve ase ven, so we can h have

Don’t spend the money to purchase gravy! Use the turkey juices/drippings to make your own. Turkey juices that drip off during cooking plus flour and a little milk make great-tasting gravy.

VISIT YOUR AREA FARMERS MARKET

To find great prices on potatoes, green beans, and other vegetables, make sure to check out your local farmers market. You can find vegetables for 25–50 percent less than the grocery store.

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hase gravy! Use s flour RS otatoes, d re 25–50 ocery store.

The American Farm Bureau reported that, in 2005, the traditional Thanksgiving meal cost $36.78 to serve 10 people. The menu included turkey, stuffing, sweet potatoes, peas, rolls with butter, cranberries, a relish dish, pumpkin pie with whipped cream, and beverages of coffee or milk. Importantly, the real (inflation-adjusted) cost of the meal is unchanged in the past 15 years, and is actually lower than 20 years ago. SOURCE: www.nebraskapoultry.org/ turkey_stat.htm

BONDS WITH RISING

WRITER: CHRIS BRIDGES

Traditionally, investors have thought of bond investments as a “safe” and steady way to generate income during retirement. A common misconception though is that they carry little to no risk. This understanding has been further reinforced by the fact we have been in a 30-year-bond bull market. The fact of the matter is there are risks in all investments, including bonds, and during certain environments some risks can become more pronounced than others. So, let’s examine two of the major risks that affect bonds: credit risk and interest rate risk.

Credit risk is the risk that the bond issuer will default and quit paying the bondholders. Bond issuers have varying credit worthiness. There are several agencies that rate issuer credit on a scale from AAA (highest) to D (lowest) in an effort to help consumers gauge their relative risk. Over the past 30 years, this has been the prevailing risk in bonds and is what many investors tend to pay the most attention to during their evaluation.

Although credit risk is certainly important, interest rate risk is the one I think bond investors are overlooking the most today. When interest rates rise, and they likely will, many bond portfolios will be negatively impacted. Particularly the investors who got frustrated with the stock market and

INTEREST RATES

moved predominantly into bonds are going to be in for a rude awakening as they see their “safe” bond values deteriorate. Of course, a diversified portfolio across all asset classes is an effective way to help mitigate this risk, but there are a couple of important things you can and should do inside your bond portfolio to help insulate it from this impending inevitability.

To begin the process, you should conduct a duration analysis on your bond holdings. Duration is a common measure of a bond’s interest rate sensitivity. It incorporates maturity, coupon rate, yield, and call provisions to determine what effect unexpected changes in interest rates will have on a particular bond. An analysis of your bond portfolio as a whole will give you a good indication of where you stand with relation to interest rate risk. Next, if you believe interest rates are likely to go up from current levels, you can help reduce that risk by using shorter duration bonds. This may allow you to get steady income while slightly helping to protect you from rapidly rising interest rates. The downside to shortening up the duration of your portfolio is that income may go down if all other variables remain the same. Therefore, it is important to find the right balance between risk and return for your particular situation.

Bonds are an important component to any diversified portfolio and certainly should be considered by most investors. The key is to recognize that interest rates are likely to rise and to help protect yourself when they eventually do. While there are varying opinions on when rates begin to rise, one thing is for sure: every day we are a day closer, so the time to prepare is now.

Bonds are subject to interest rate risk. When interest rates rise, bond prices fall; generally the longer a bond’s maturity, th e more sensitive it is to this risk. Bonds may also be subject to call risk, which is the risk that the issuer will redeem the debt at its option, fully or partially, before the scheduled maturity date. The market value of debt instruments may fl uctuate, and proceeds from sales prior to maturity may be more or less than the amount originally invested or the maturity value due to changes in market conditions or changes in the credit quality of the issuer. Bonds are subject to the credit risk of the issuer. This is the risk that the issuer might be unable to make interest and/or principal payments on a timely basis. Bonds are also subject to reinvestment ris k, which is the risk that principal and/or interest payments from a given investment may be reinvested at a lower interest rate.

YOUR JOURNEY TO A HEALTHY HEART BEGINS WITH

A SINGLE STEP

DEAR FRIENDS,

Pull on your favorite sneakers and join in on one of the easiest and best things you can do for your heart — and your state of mind — walking! We at ICE are sponsoring our fi rst ever ICEwalk event to promote the heart-healthy benefits of something most of us do every day without even thinking about it. Yet, it is something millions of Americans have decided to embrace as their way to improve, or at least maintain, a level of fitness that is actually fun to do.

Who says exercise has to be hard or stressful? No pain, no gain? No way. Walking is low impact so it won’t put undue stress on your knees or ankles. It gets you up off the couch and on sunny days (we have an abundance of those here in Florida), out of the house into the fresh air. Even when the weather isn’t cooperating, the really dedicated among us hop on treadmills and get our miles in anyway.

Cardiovascular disease is the number one killer in our world today. But we don’t have to take that lying down. I say, take a stand — and take a walk — to tilt the odds in your favor. Because the truth of it is, even something as easy and pleasant as a stroll with your loved one will improve your life in all kinds of ways.

Walking will lower your blood pressure and cholesterol level while it increases your cardiovascular fitness and mobility. If you have put on some extra weight, you can walk it off. If you are feeling a little stressed or maybe a little grumpy, nothing puts things in perspective like putting one foot in front of the other.

One of the main reasons I recommend walking to my patients is that practically anyone of any fitness level can do it. Start slow if you have to. Walk to the mailbox and back. Then gradually increase your distance as you get stronger. Once around the block. Twice around the block.

Studies have shown that keeping to a fitness regimen is easier if you have help. That means get others involved with you. It is harder to skip out on a walk when someone else is counting on you. Join a walking club if you can. Don’t know of one? Start a club of your own. Set a fi rm date and time for walks with a friend. You will be amazed at what something as simple as a walk in the neighborhood will do for you — and your heart.

Stay healthy and come walk with us.

Yours, Asad

Asad Qamar

59.5 percent of people who report that they walk get enough exercise to reduce their risk of early death, heart disease, Type II diabetes, stroke, colon, and breast cancer.*

WALKING DOES A BODY GOOD.

It takes no special talent, equipment, or training, and it is free!

Everybody’s doing it. People of all ages, sizes, physical conditions, and across all demographics, genders, and parts of the country. Why? Because it is low impact and easy on your body, yet it is lots of fun, and it works!

According to the Mayo Clinic, “you can forget the no pain, no gain talk.” Research shows that the

benefit of reduced heart attack risk is the same for a brisk walk or a more vigorous exercise like jogging.

Walk a little bit, and you will reap some reward. Walk more — 30 to 60 minutes most days of the week — to reap maximum benefits, like:

• Lowered LDL – “bad” cholesterol

• Raised HDL – “good” cholesterol

• Lowered blood pressure

• Type 2 diabetes kept at bay — or managed

• Controlled weight

• Improved mood

Remember, slow and easy wins the race. Don’t jump out to a five-mile walk if the only distance you have covered lately is to the fridge and back.

JOIN US FOR THE icewalk

Work up to it, and keep track of your progress so you can see when you improve.

Finally, do whatever it takes to make walking fun. Walk with a partner or a group. Take the dog out for a cruise around the neighborhood. The more fun you have, the more likely you are to continue walking!

Saturday, November 17, at 9a.m. Pre-register by 8a.m.

Starts and ends at our Ocala office, 4730 S.W. 49th Road, Ocala

Dr. Qamar is a committed member of the American Heart Association and wanted to do something to spread the word about the importance of developing healthy habits for a healthy heart. He also wanted to do something more for his community than just treat its problems when they crop up — and ICEwalk was born!

What better way to encourage cardiovascular fitness than a beautiful walk outside the clinic with family and friends? Not only do we get to spend time together in the fresh air and sunshine, but we get to do a little something for the heart health of us all.

Meet us Saturday morning, November 17 — 8a.m. to register — and put on your ICEwalk T-shirt. They’re FREE

for everyone who registers! Then we’ll hit the road (sidewalk, actually) for a leisurely four-mile walk! Bring a stroller if you like – yes, it is that leisurely. Guide dogs are welcome!

The point is to get out and about and promote heart health at the same time. All you need to do is wear comfortable shoes and clothes and prepare to have some fun!

After the walk, we’ll all get together for some music and fun. Enjoy delicious catered food and refreshments. And if you feel lucky, there will be a raffle for some very impressive gift baskets to tempt you — with all donations going to benefit the Ocala Women’s Shelter! See you Saturday! y

LOCAL

EVENTS TO

KEEP YOU WALKING

ICE is a sponsor of the Burn off the Turkey 5K Run/Walk organized by Adam and John Santos of 441 Urgent Care. This event will promote a healthy heart, an active lifestyle and benefit a very important cause: The Lazarus Medical Clinic, a free clinic in Wildwood, Florida providing medical care, referrals, and testing.

Get up and get moving on Saturday, November 27th. Pre-registration begins at 7a.m. and the walk begins at 8a.m. Registration is $20 and is open to 4 years old and older. Participants will begin the walk at Sam’s Club at 755 U.S. 27 in Lady Lake. Prizes will be awarded to those who place fi rst, second, and third in each age group. Bring the most people to the event to win a prize. Round up your family and friends postturkey bliss and Burn off the Turkey with a 5K Walk/Run sponsored by The Institute of Cardiovascular Excellence.

For more information call 441 Urgent Care at 352.350.1526.

Our Patients Say It Best...

Tri-County Podiatry has gained an excellent reputation for treating diabetes-related foot problems.

That is certainly great news for people like Edwin Potee, who was suffering from an ulcer on the heel of his left foot. He and his wife spent weeks trying to care for the wound, but it simply would not heal.

Edwin became concerned. “At first it was a little crack, and then it became a hole,” he said. “I couldn’t understand why the ulcer was getting worse.” As a result, he scheduled an appointment with Dr. Johnny Wu. In addition to educating Edwin on how diabetes affects wound healing, Dr. Wu performed several weeks of ulcer care on the foot. Dr. Wu eventually performed three skin grafts specially designed for diabetic patients, helping the wound to heal completely.

“I can look at my foot now and hardly tell there was ever a problem,” Edwin said. “I’ve been to foot doctors in Ohio and Florida and would never consider going anywhere else other than Tri-County Podiatry. As it pertains to health, becoming a patient of TriCounty Podiatry was the smartest decision I have ever made. Dr. Wu goes the extra mile to take care of his patients, and he certainly knows what he is doing. I have nothing but the utmost respect for him.”

Lake County Health Department and Tobacco Free Florida

Celebrate the 37th Great American Smokeout

The Lake County Health Department and the Florida Department of Health and Tobacco Free Florida are celebrating the 37th Great American Smokeout by encouraging Floridians to be tobacco-free for

Sponsored by the American Cancer Society, the Great American Smokeout challenges people to plan in advance and quit smoking that day, or to use the day to make a plan to quit. The event raises awareness about the dangers of smoking and the many effective ways available to successfully quit. Tobacco Free Florida offers a number of free resources to help smokers quit.

3 EASY & FREE WAYS TO QUIT

For local tobacco prevention and cessation resources please contact the

Dr. José Diaz Board-Certified in Internal and Pulmonary Medicine. Privileges at LRMC, The Villages Regional Hospital and Florida Hospital Waterman.

Dr. Marjery Lopez Board-Certified in Internal and Pulmonary Medicine. Privileges at LRMC, The Villages Regional Hospital and Florida Hospital Waterman.

Make No Bones About It.

The BioPro® Living Hip Stem

Horizontal Platform Support Ho

Comprehensive Care:

People from all over the United States and countries around the world have come to Dr. Vrej Manoogian for total knee and hip replacement. He designed “The Living Hip”, a unique hip prosthesis that is unmatched in its ability to imitate the natural functions of the hip joint. The direct anterior approach, combined with “The Living Hip” prosthesis, has provided a revolutionary treatment for patients with hip arthritis. Since opening his Mount Dora-(near Orlando, Florida) based practice in 2001, Dr. Manoogian has paid meticulous attention to the proper alignment and ligament balancing for his total knee replacements, giving his patients outstanding results. Dr. Manoogian is board-certified and fellowship-trained.

Let us check your spots

OPTIMUM LIFE

The key to AGING WELL is LIVING WELL

Optimum Life® is a bold new initiative that defines the way we live. By balancing six key dimensions of wellness – purposeful, emotional, physical, social, spiritual and intellectual – Optimum Life will help you live at your peak level, and within a lifestyle that promotes health, wholeness and fulfillment.

Learn more about Optimum Life by visiting any of the following Brookdale Senior Living® communities.

CHAMBREL PINECASTLE

Personalized Assisted Living (352) 368-7710

Assisted Living Facility # AL5397

CLARE BRIDGE® LEESBURG

Alzheimer’s & Dementia Care (352) 728-6661

Assisted Living Facility # AL9624

FREEDOM POINTE REHABILITATION & HEALTHCARE CENTER AT THE VILLAGES (352) 750-0866

GRAND COURT TAVARES

Personalized Assisted Living (352) 343-6464

Assisted Living Facility # AL5129

HOMEWOOD OF FREEDOM POINTE AT THE VILLAGES

Personalized Assisted Living

Alzheimer’s & Dementia Care (352) 750-3800

Assisted Living Facility # AL9207

STERLING HOUSE® LEESBURG

Personalized Assisted Living (352) 728-6666

Assisted Living Facility # AL8882

STERLING HOUSE® TAVARES

Personalized Assisted Living (352) 343-2500

Assisted Living Facility # AL8906

Your story continues here… www.brookdaleliving.com

Lake Center of H.O.P.E.

NOVEMBER 2012 2 Beef and Boogie Festival (November 2–3)

The Beef and Boogie Festival features live country music from well-known artists, beef cook-offs, a beauty pageant, merchandise vendors, and more. This is the second annual Beef and Boogie Festival. Last year’s event drew thousands to Sumter County in 2011. The event will take place at the Sumter County Farmer’s Market in Webster. For more information, call Samantha Merritt at 352.793.3099 or visit www.sumterchamber.com.

Living Healthy With Diabetes

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South Lake Hospital is holding a diabetes health fair that will include brief presentations by physicians and medical professionals covering diabetes basics, nutrition, diabetes foot prevention, staying fit with diabetes, and diabetes self-management. There will also be information booths with educational handouts, samples, and experts to answer questions. Come learn how to live a healthy life while managing diabetes. The fair starts at 9a.m. at the National Training Center in Clermont. To register, call 352.394.4071 ext. 4412.

International Food and Cultural Fair

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Free parking and admission, high profile ads, entertainment, demonstrations, and international food and beverages are all to be had at the American Legion in The Villages. Call Tom at 407.741.3115. Space is filling quickly.

Third Annual Purple Passion Event

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Sponsored by HairStranz Hair & Nail Salon in Tavares, this event raises money to benefit “The Haven,” a domestic violence shelter for women and children. There will be a silent auction and prize giveaways, along with live entertainment and light snacks. Held 7–10p.m. at Ruby Street Grille, 221 E. Main Street, Tavares. For more information contact Lori Bajares at 352.343.4237.

9 Wildlife Hike

See nature up-close-and-personal. This guided hike introduces participants with the reserve’s wildlife. Lake May Reserve, County Road 44A, Eustis. Conducted 8–11 a.m. Call Lake County Parks & Trails at 352.253.4950 or email parksandtrails@ lakecountyfl.gov.

Partners in Health Care Golf Classic

Polish up those golf clubs and get ready to play for a good cause. This 19th annual golf classic supports the Florida Hospital Waterman Heart Center. Check-in from 7–8a.m. and tee-offs begin at 8:30a.m. An awards luncheon, silent auction, and prize drawing take place immediately after tournament play. RedTail Golf Club, 26026

Member Lane, Sorrento. Call Joan Ordazzo at 352.253.3270 or email joan.ordazzo@ahss.org.

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Holiday of Hopes Festival

Support the community by helping supply holiday gifts to thousands of homeless children in South Lake County. It will be a fun-filled day with live music, a bounce house, children’s activities, face painting, and much more! Bring an unused toy, gift, clothing, or pay a $5 donation fee for anyone 10 years of age or older to enter the event. Held 10–1a.m. at 2400 S. U.S. Highway 27, Clermont. Call 239.220.7271 or visit www.facebook.com/ sljwcholidayofhopesfestival.

Free Healthy Breakfast

Start your day off right with a free health-smoothie breakfast and nutritional information talk courtesy of E-Z Nutrition 101 in Tavares. All first-time visitors will receive a gift and can sign up for a free wellness evaluation. Contact Lisa Johnson at 352.516.9855or eznutrition101@aol.com.for more information.

Paddling Adventure

Experience the beauty of the St. Francis/ Dead River Blueway. You may see manatees, alligators, various bird species, or other wildlife. Limited to 15 vessels. Bring your own or use ours. Call Gail at 352. 343.3777 or email parksandtrails@lakecountyfl.gov.

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Visually Impaired Persons Support Group

New Vision for Independence is pleased to announce a new support group for adults who are visually impaired or blind and their families. The group meets 11:30a.m.–1:30p.m. on the second Monday of each month. Reservations should be placed by the Friday before each meeting. Call Detta at 352.399.2445 for more information.

Better Breathers

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Want to know more about your diagnosis of asthma, emphysema, or chronic bronchitis? Join others who are taking the first steps toward living with lung disease. This free support group, sponsored by South Lake Hospital, meets the second Tuesday of each month at the National Training Center in Clermont. For more information, call 352.241.7109.

Backyard Aquaponics

Learn all about aquaponics, the cultivation of fish and plants together in a constructed ecosystem. This method harnesses the best attributes of aquaculture and hydroponics without the need to discard any water or filtrate or add chemical fertilizers. This program is presented by Aquaponic Lynx of Yalaha at the Paisley County Library, 24954 County Road 42, Paisley. This free class beings at 11 a.m. Call Elise Rainey at 352.669.1001 for more information.

CALLING 911

WHAT SHOULD I EXPECT WHEN FOR A MEDICAL EMERGENCY?

Hopefully you will never need to call 911, but if you do, it should be comforting to know that the person you will be talking to is a trained professional who handles many different types of emergencies every day.

The person you will talk to at Lake EMS is a certified Emergency Medical Dispatcher (EMD) who is uniquely trained to provide clinical expertise for pre-hospital emergencies. This person is considered the first “first responder” and will provide specific instructions on how to care for the patient until the ambulance arrives. The EMD will systematically guide you through the process with unique questions and directions based upon the specific illness or injury.

The first few questions the EMD will ask include the address of the emergency, telephone number, and type of emergency. As soon as the EMD receives these three pieces of pertinent information, emergency units will be simultaneously dispatched to the scene of the emergency while the EMD remains on the telephone to obtain further information about the patient’s condition.

THE FOLLOWING IS AN EXCERPT OF A TYPICAL 911 CALL FOR A CHOKING VICTIM:

“What is the address of the emergency?”

“What is the phone number you are calling from?”

“Okay, tell me exactly what happened.”

“How old is s/he?”

“Is s/he awake?”

“Is s/he breathing?”

“Is s/he completely alert?”

“Is s/he breathing normally?”

“Is s/he able to talk?”

“What did s/he choke on?”

“Stay on the line and I will tell you what to do next…”

Based on the answers received, the EMD will provide specific, step-bystep, potentially life-saving instructions. Remember, the ambulance is not being delayed during these additional questions and instructions.

Understanding the 911 process and being prepared will help Lake EMS provide you with the most effective and timely assistance during an emergency.

QUITE THE CELEBRATION

Florida Hospital Waterman held its third annual Celebration of Life Gala at Mission Inn Resort and Club. Proceeds from this black-tie-optional event supported the hospital’s heart center, which now offers open-heart surgery. One of the highlights of the event was the live performance of the legendary band Starship. Attendees also enjoyed silent and live auctions, as well as dinner.

1. Wade and Lynne Winker

2. Perry Ressler, Mickey Thomas and Heidi Ressler

3. Dr. Miguel Bryce, Sam Goss, Henry Lesmes, David Weiss, and Dr. Moises Fraifeld

4. Ron and Anita Young

5. Starship, featuring Mickey Thomas

PHOTOGRAPHER: MORGAN ELLIS

Thank you

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3rd Annual Florida Case Manager Symposium held Friday, October 12, 2012

All proceeds will benefit the Dwight M. Cearley Endowment Fund for Families Challenged by Memory and Movement Disorders

Media Sponsor

CORRALLING CANCER

The American Cancer Society’s Cattle Baron’s Ball was held at Lake Receptions in Mount Dora. Attendees dressed up in western attire and enjoyed live and silent auctions, casino games, entertainment, dancing, and even Wii bull riding. Money raised from the Cattle Baron’s Ball is used for cancer research, education, and treatment.

1. Mandy Wettstein and Amber Harvey

2. Alex Flick with Angela, Katie, and Glenn Irby

3. Donald and Evadne Tsolo

4. Nicci Meyer and Wade Boyette

5. Chasteen Mullins, “Danger” Bob Mullins, and Pam Canavan

PHOTOGRAPHER: MORGAN ELLIS

HEALTHY VIEWS

FRED LOPEZ CHIEF PHOTOGRAPHER

Life Continues at Mission Oaks Where Every Moment is a Celebration

Living is not just assisted at Mission Oaks, it is genuinely enhanced.

Our new community provides a true sense of camaraderie that encourages active lives, active minds and healthy spirits.

• Spacious one-bedroom and studio apartments

• Restaurant-style dining

• Library, activity room, ice cream parlor, movie theater, beauty and barber shop, whirlpool spas, screened lanais

• Assistance with daily needs and medications

• Chauffeured transportation to scheduled medical appointments

• Emergency pendant system

• Alzheimer’s/dementia care

Mission Oaks is a private pay, rental community.