THOU SHALT NOT KID THYSELF / CREATING YOUR WORKOUT ROUTINE / ESTABLISHING CREDIT: NOT AS EASY AS IT SOUNDS
Food can make us sick or heal our bodies, but which foods are the ones we should eat?
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Lab • EKG • Pulmonary Function • Women’s Health • Minor Procedures
Alex Villacastin, M.D.
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Catherine
Sembrano-Navarro, M.D.
www.naturecoasthealthyliving.com
Carlos F. Gonzalez, M.D.
Maria Villacastin, ARNP
Shiela Villacastin, ARNP
Alexander Villacastin, ARNP
Alistair Co, M.D. Family Practice
CONTENTS
NOVEMBER 2012
FEATURES
28 ON THE COVER
concept: Anthony Casto direction: Steven J. Codraro photoshop: Josh Clark
NEWtrition The “Westernized” American diet is killing millions of us each year. The “convenience” foods we have come to crave are the very ones causing heart disease, high blood pressure, stroke, and diabetes. But there is hope. A change in diet today not only stops these progressive diseases in their tracks, it can reverse much of the damage that has already been done. The answer to your dietary problems may very well be just outside in your garden. Turn over a new leaf — literally, and find the true meaning of NEWtrition. Written by Betsy Stoutmorrill, Maggie Ross, and Jim Gibson
CONTENTS NOVEMBER 2012
IN EVERY ISSUE Publisher’s Corner
10
Community Matters
16
Healthy Business
20
Medical Mysteries
22
S’motherhood
24
Calendar
58
Heart of the Community
60
Healthy Views
64
22 Healthy Mind 43
The 11th Commandment
45
Mirror, mirror on the wall…
Healthy Body 47
How much and how long: Creating your workout routine
48
Finding my hourglass shape
50
Eyebrows can be a woman’s natural beauty asset
47
43 Healthy Spirit 51
53
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Mencouragement: Can I truly make a change?
Healthy Finance 55
Dave says
56
Need to establish credit? It’s not easy!
A pastor wearing camo: Is hunting biblical?
56
PUBLISHER’S CORNER
Wendell Husebo publisher wendell@naturecoasthealthyliving.com
Corn has conquered the New World As many people know, I love food. It won’t be hard to get me to the Thanksgiving table this month. A huge roast turkey, mashed potatoes and gravy, vegetables of all kinds, and oh, the assortment of my mother’s pies! But as we think about each of these foods, I wonder if we ever stop to think about what we are actually eating — I mean, what is actually in those “ingredients”? Today, if you walk into a busy supermarket, the choice of food on most aisles is really just an illusion of diversity. Did you know there are only a few companies and crops involved in the processing of our food? If we follow 90 percent of the food in the American supermarket to its source, you might be surprised to find we would end up in one place: a cornfield in Iowa. Old timers can remember when, almost one hundred years ago, Americans produced 20 bushels of corn per acre. Now compare that with the 200 bushels of corn per acre produced today. That is an astonishing achievement! With corn becoming so prolific (available, inexpensive, and subsidized by your federal government), it is no surprise our industrial food system would begin to feed corn to cattle, poultry, and fish. No longer would these animals receive the foods they had in nature. (For those who forgot their zoology lessons, cows eat grass; poultry eat insects and worms; and fish eat plants or animals from an ocean or lake.) The result was lower production costs, which generated bigger profits. Aha! The true composition of our meat was changed without much notice to us. In addition, corn is known to be a versatile raw material that produces a lot of starch. Starch, when broken down in manufacturing plants, can be engineered into ingredients for various products — products like soft drinks, salad dressings, ketchup, jams, sauces, ice cream, coffee, cheese, yogurt, and even bread. Sadly, these engineered products
do not provide much nutritional value and are harmful to our bodies. Did you intentionally order engineered food at that drive-thru last week? Corn seed itself has also been engineered. It is not the same corn the Pilgrim’s first planted in the 1600s. I encourage you to dig into that topic. So when we get down to the bottom of it, much of what we are eating is nothing more than genetically modified corn, albeit at the right price. Or so we think it is the right price. As many have noted, including Michael Pollan in the documentary Food, Inc., there is no such thing as cheap food. The real price of food is somewhere, either in the higher price of quality food or in our medical and environmental bills that come later. Pollan further argues that one doesn’t just make a decision to buy a car based solely on the price but also on the value. Neither should one choose foods based solely on a cheap price. Let’s get back to real food and aim for healthy living. Stay away from processed food. Buy organic produce and healthy meats from local farmers or other like-minded providers. As we support these folks with our dollars, we are shifting the market in the right direction. More wholesome products will become available, and that would give us one more thing to be thankful for this Thanksgiving.
www.naturecoasthealthyliving.com
Lynn Van Meter marketing representative lynn@naturecoasthealthyliving.com
Michele Salvadeo marketing representative michele@naturecoasthealthyliving.com
Tanya Hinebaugh accounting tanya@naturecoasthealthyliving.com
AKERS MANAGEMENT GROUP Doug Akers president doug@akersmediagroup.com Kendra Akers vice president kendra@akersmediagroup.com Jim Gibson executive editor jim@akersmediagroup.com
Jamie Ezra Mark creative + content director jamie@akersmediagroup.com
Tiffany Roach managing editor tiffany@akersmediagroup.com
Steven J Codraro associate creative director steve@akersmediagroup.com
James Combs staff writer james@akersmediagroup.com
Cierra Chappell production manager cierra@akersmediagroup.com
Shemir Wiles copy editor/writer shemir@akersmediagroup.com
Josh Clark senior graphic designer josh@akersmediagroup.com
contributing writers Rick Bosshardt, M.D. Fred HIlton Greg Frescoln Dave Ramsey Jenn Lee Robert Linkul Ellen Wilcox Betsy Stoutmorrill Jeff Wittman
Tina Morrison administrative assistant tina@akersmediagroup.com
Anthony Casto graphic designer anthony@akersmediagroup.com Fred Lopez chief photographer fred@akersmediagroup.com Heather Tootle office manager heather@akersmediagroup.com
Stay healthy my friends,
Wendell Husebo + publisher
Comments or questions for our publisher? Please email wendell@naturecoasthealthyliving.com Our goal is to provide you with the best quality publication, so your feedback is vital.
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Lanny Husebo president lanny@naturecoasthealthyliving.com
Phone: 352.430.4004 | Fax: 352.787.5510 P.O. Box 491320 | Leesburg, FL 34749 www.naturecoasthealthyliving.com All contents are copyright © 2012 by Amazing Media Group, LLC. Any reproduction or use of content without written persmission is strictly prohibited under penalty of law. The contents of the Nature Coast Healthy Living Magazine are for informational purposes only. The information is not intended to be an alternative to professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider before starting a new diet or exercise program. The ideas and opinions contained in this publication do not necessarily reflect the thoughts or opinions of Akers Media Group.
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CONTRIBUTORS
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Rick Bosshardt, M.D.
Jenn Lee
Rick Bosshardt, M.D., graduated from the University of Miami School of Medicine in 1978. He founded Bosshardt & Marzek Plastic Surgery Associates, a full-time cosmetic and reconstructive plastic surgery service, in 1989.
National speaker, small business advisor, media correspondent, and life coach Jenn Lee isn’t letting anyone or anything stop her from helping Americans shift their thinking, boldly move forward, and bring sanity back into their everyday lives! www. coachjennlee.com
Fred Hilton
Robert Linkul, MS CSCS-CPT *D
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 with his interior designer wife Leta, their Cadillac Escalade golf cart, and their dog Paris. (Yes, that makes her Paris Hilton).
Robert Linkul is the strength and fitness director for Arden Hills Resort Club and Spa. He mentors a team of certified personal trainers, nutritionists, and strength coaches, as well as trains more than 125 clients per week. Robert has his master’s degree in personal training, is a certified strength and conditioning specialist with distinction, and is an NSCA certified personal trainer. He is the NSCA’s Southwest Regional Coordinator and was named the 2012 Personal Trainer of the Year.
Greg Frescoln
Ellen Wilcox
Greg Frescoln is native of Iowa, having graduated from Iowa State University in 1985 with degrees in history and international studies. He graduated from the University of Florida in 1990 with a master’s degree in education and in 2000 graduated with a specialist degree in K–12 education.
Ellen B. Wilcox is a graduate estate planning consultant. Educated at Gettysburg College, the University of Maryland, 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. Ms. Wilcox may be reached at 352.259.1547.
Dave Ramsey
Jeff Wittman
Dave Ramsey is a personal money management expert, a national radio personality, and best-selling author of The Total Money Makeover. Ramsey earned his Bachelor of Science in Finance and Real Estate from the University of Tennessee. A frequent speaker around the country at large-scale live events, he has a nationally syndicated talk show, The Dave Ramsey Show.
Jeff Wittman is a licensed nutritionist, nutrition counselor, and instructor. Jeff is a member of the Florida Board of Medicine Dietetic and Nutrition Practice Council and host of the popular radio show, The Nutrition Show. He owns and operates two nutrition stores.
www.naturecoasthealthyliving.com
The Pain Clinic staff are excellent!
What else can I say? After visiting several doctors trying to find relief from intense pain in my right leg, I saw the providers at the Pain Clinic, and it has changed my life. I feel wonderful now and can walk and stand as long as I want. Thank you.” — Richard Juniper
Why suffer needlessly? At Comprehensive Pain Management, the way we treat your chronic pain depends on the severity and location of the pain. When medication combined with physical therapy doesn’t work, we can use injection therapy, which includes the use of corticosteroid trigger point injections, various epidurals, or local anesthetics. Whatever the source of your chronic pain, we have a treatment just right for you.
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NATURE COAST
ADVISORY BOARD GEORGE G. ANGELIADIS, ESQ., is a graduate of South Texas College of Law and has been an attorney in Hernando County since 1996. He is a partner with The Hogan Law Firm and practices in the areas of local government law, civil litigation, criminal defense, construction litigation, and personal injury. Angeliadis was previously appointed by the governor to serve on the Fifth Circuit Judicial Nominating Committee and donates his time to many local boards and organizations. Visit www.hoganlawfirm.com for more information
SCOTT GRIFFIN is Florida born, raised, and educated,
ANNE BLACK is the community relations coordinator for HPH Hospice in Citrus County. She has 30 years experience as a health educator and community relations expert. Anne and her husband, Jerry, moved to Citrus County from St. Petersburg in 1989. She is a member of the Rotary Club of Inverness and Florida Public Relations Association. She is also on the board of the Senior Foundation of Citrus County and is chairman of the School Health Advisory Committee.
MICHAEL D. HEARD is a partner of the Silverthorn
BONNIE CLARK is currently Associate Provost on the
LANNY HUSEBO is president and CEO of Husebo Advertising and Public Relations. Founded in 1962, the company is celebrating its 50th year in business. Lanny specializes in marketing and building medical practices through the use of traditional and social media. He is married with six children and four grandchildren. His son, Wendell, has joined the family business with a focus on Internet marketing.
SONDRA LLOYD CRANFORD is the health education director for Central Florida Institute (CFI). She has more than 12 years of experience in medical and dental career training and 20 years of experience in the fitness and weight-loss industry. Sondra has a Master of Education from National Louis University, a Bachelor of Occupation Education and an associate degree in veterinarian technology.
NATALIE LEIBENSPERGER, D.O., FACOOG is board-certified by the American Osteopathic Board of Obstetrics and Gynecology and is a Fellow of the American College of Osteopathic Obstetricians and Gynecologists. Her practice, “My Gynecologist,” is located on County Line Road in Spring Hill. In addition to the treatment of women’s health issues and obstetrics, Dr. Leibensperger is an advocate for the diagnosis and treatment of urinary incontinence through medication or minimally invasive surgeries. mygyn.net.
PATRICIA CROWLEY, IOM has been a resident of Hernando County for 23 years. With more than 30 years experience in sales and business management, she joined the Greater Hernando County Chamber of Commerce in the spring of 2000 and was promoted to president/ CEO in 2004. Patricia serves on the Oak Hill HospitalBoard of Directors, the Suncoast Trail Advisory Group, the Career Central Workforce Transition Committee, and is president elect of the Kiwanis Club of Brooksville.
KATIE LUCAS, public information officer for Nature
Spring Hill campus of Pasco-Hernando Community College (PHCC). Prior to her appointment to the Spring Hill campus in November 2009, Bonnie held positions at PHCC as Dean of Arts and Sciences, Associate Dean, and Assistant Dean of Student Development. She has a master’s degree in counseling psychology from Gannon University and a bachelor’s degree in psychology from Mercyhurst College. She is currently completing her doctoral studies at University of South Florida.
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www.naturecoasthealthyliving.com
and draws from over a decade of experience in design and marketing. He is a graduate of the International Academy of Design & Technology Tampa and is currently director of marketing at Monster Transmission. Scott is an award-winning designer who has designed and marketed everything from environmental identities to community campaigns and digital experiences.
Country Club, LLC; president of the Florida Blueberry Festival, Inc.; director/ president of the Brooksville Vision Foundation; and the assistant ambassador of commerce and employment for the city of Brooksville. Prior to moving to Brooksville in 2001, Michael owned and operated the Island Print Company in Sanibel Island and Jerry Heard Enterprises, Inc., an industrial product importing company. She also represented Gilligan O’Malley Sleepwear, Inc., in New York as a national account manager.
Coast EMS, has lived in Citrus County more than 21 years. She is an active member in the community, working with several business and charitable organizations. Her background includes marketing, sales, public relations and graphic design, and she has worked in radio, television, and newspaper. Her duties at Nature Coast include working with other county emergency responders, dispersing public information, community outreach, and speaking engagements.
N
KATIE MEHL is the public relations coordinator for
DENNIS WILFONG founded Innovative Technology, Inc. He received the 1988 Business of the Year Award, the 1989 Free Enterprise Award, the 1992 Businessperson of the Year Award, the 1996 Environmental Safety Award, the 1996 Business of the Year Award from the Hernando County Chamber of Commerce, and the 1996 Governor’s Award. Dr. Wilfong has assisted the development of business locally and has chaired the Business Development section of the Hernando County Summit. He serves on various advisory boards for the county.
MARY JO PAIGE is part of the marketing team at Oak Hill Hospital and has more than 20 years experience in the advertising agency business working for Young and Rubicam, Bozell Worldwide and ultimately becoming a principal in Ellis and Paige Advertising in Tampa. She has a Master of Science in advertising from the University of Illinois and a Bachelor of Science in business administration. She is a graduate of Leadership Hernando and Leadership Tampa Bay.
LYNN VAN METER is the owner and CEO of Fiddlehead Marketing Advertising Public Relations, located in Spring Hill. She holds a Master of Business Administration and a bachelor’s degree in public relations. In addition to meeting the needs of her clients, Lynn is actively involved in several non-profit groups, which include the Greater Hernando County Chamber of Commerce, and serves on the board of directors for the Florida Blueberry Festival and the Life Center.
JOANIE POCHIS is a registered nurse at Seven Rivers
VINCE VANNI has devoted more than 35 years to creatively marketing a variety of products, programs, and organizations. He has a reputation for creativity, efficiency, and above all, effectiveness. He enjoys a lucrative practice and is consultant to some of this area’s leading businesses, medical practices, and public officials. In 2005, Vince was the recipient of the Greater Hernando County Chamber of Commerce Small Business of the Year Award and Chamber Service Award.
SAM SHRIEVES is the marketing president of
JOSH WOOTEN, a Florida native, has called Citrus
Citrus Memorial Health System. She holds both a Bachelor of Arts and Master of Arts in mass communications from the University of Central Florida. She is a member of the Florida Public Relations Association (FPRA) and is acting president-elect for the Nature Coast Chapter of FPRA.
Regional Medical Center and a longtime resident of Citrus County. Joanie has more than 11 years experience in healthcare and currently serves as a member of the Quality/ Risk Services team and manages the Employee Health, Worker’s Compensation and Infection Prevention programs at Seven Rivers Regional Medical Center. As a resident of the Nature Coast community, her enthusiasm and commitment is to promote excellence in healthcare for Citrus County.
Capital City Bank for Hernando/Pasco. He started his banking career in Hernando County in 1978. Sam attended Pasco-Hernando Community College, graduated from the University of Florida School of Banking in 1986 and from the Graduate School of Banking of the South at Louisiana State University in 1991. He serves on the Greater Hernando Chamber of Commerce, United Way of Hernando County, Oak Hill Hospital Community Advisory Council, and the Hernando County Education Foundation.
County home for more than 25 years. He became president/ CEO of the Citrus County Chamber of Commerce in March 2009. He served as county commissioner from 2000–04 and was a founder of Keep Citrus Beautiful. He served on the Citrus Memorial Health System Advisory Board and the Citrus County Stakeholder’s Advisory Group. As Chamber president, he is actively involved with the Citrus County Economic Development Council on a daily basis.
JENNIFER SIEM is the adult member services and wellness director for the Hernando branch of the YMCA of the Suncoast. Jennifer is a wife and mother of three teenagers, as well as a certified personal trainer, cycling instructor, and group fitness instructor. Motivating others to lead healthier lives is the fuel that drives her passion for health and wellness.
NATURE COAST Our board is made up of a unique cross-section of business professionals who offer an exclusive blend of diverse viewpoints. Their distinct perspectives allow us to attain a clear picture of how to best serve the residents of Citrus and Hernando counties. Their input helps us create the best magazine possible — a custom fit — just for you and your health needs.
www.naturecoasthealthyliving.com
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COMMUNITY MATTERS
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:
Your heart rate and blood pressure drop within 20 minutes. 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.
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 years of age 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.
TECHNICALLY SPEAKING
Hospital Corporation of America (HCA) has earned national recognition as one of the best workplaces for information technology professionals. The company ranks No. 25 on Computerworld’s 2012 “Best Places to Work in Information Technology” list, moving up seven spots from last year’s ranking. The company’s information technology and services department boasts more than 3,000 employees across the United States. The department also has four data centers and 14 division support centers responsible for delivering information technology services to HCA, as well as more than 80 non-HCA facilities. Its array of services includes business analysis, systems development, systems integration, information security, customer support, training and education, and infrastructure support. HCA is the parent company of Medical Center of Trinity, Oak Hill Hospital, and Regional Medical Center Bayonet Point.
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MS. CLEAN
Holly Norris has joined Oak Hill Hospital as director of environmental services. She previously served in the same position at Reston Hospital Center in Virginia for 12 years and is currently a member of the Hospital Corporation of America (HCA) Waste Task Force. “Before leaving Reston, I made sure recycling was available for all patients,” she says. “I feel that we have an obligation to keep the environment safe for the community we serve and our staff.” Norris earned a bachelor’s degree in management from George Mason University. She spent 10 years in the U.S. Army and received several military awards. She is the mother of a 22-year-old daughter and two stepdaughters (ages 23 and 22) who all reside in Nashville, Tenn.
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 and Type 2 diabetes:
Type 1:
Frequent urination Unusual thirst Extreme hunger Unusual weight loss Extreme fatigue and irritability
Type 2:
Any of the aforementioned Type 1 symptoms Repeated 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
uality Healthcare is our top priority Dr. Syed S. Hasan, M.D. Diplomat of the American Board of Internal Medicine
Whenn I ca called all Dr. Hasan for the first time, he saw me right awa ay. TThe nnext day, he even went out of his wayy to personallyy away. check uupp on me... My wife’s story is more incredible. ible. Lois Loois woke upp w itth a lif sann diagnosed diagnoosed with life threatening illness, which Dr. Hasan docctor, m andd treatedd correctly. If Dr. Hasan wasn’t our doctor, myy wife ctt for him. him. wouldn’t be alive today. We have so much respect
-Eugene and Lois Dzailowy
4131 Mariner Blvd. Spring Hill, FL 34609 Phone: 352.666.1703 | Fax: 352.666.1366
COMMUNITY MATTERS
A new doc in town
Dr. J. Mandume Kerina, a nationally recognized knee expert, has opened The Knee Institute in Leesburg. The institute provides personalized surgical and non-surgical solutions for patients who suffer from knee arthritis. The Knee Institute specializes in patient-specific, MRI-based, computer-assisted total and partial knee replacements, which uses an MRI to generate an exact model of the patient’s knee. “The model meets the exact specifications of the patient’s own knee. This lets us plan out the surgery ahead of time, allowing for fewer incisions and less exposure,” explains Dr. Kerina. “The benefit for the patient is a lower risk of complica-
tions and a faster recovery time when compared to any other type of knee replacement.” Dr. Kerina adds, “The Knee Institute is the only practice in the area to offer this revolutionary type of knee replacement, and I am truly excited to bring its benefits to my patients.” Dr. Kerina is a board-certified, fellowship-trained knee replacement surgeon and has been involved in orthopaedic clinical research for more than 26 years. During that time, he has contributed to several breakthroughs for total and partial knee replacements. Thanks to his research, partial knee replacements are now recognized as an outpatient procedure. Dr. Kerina routinely presents his breakthroughs in orthopaedic clinical research at speaking engagements throughout the country.
A HEART-HEALTHY FEAST For many of us, Thanksgiving means overindulging in calorie-filled 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.
Breast-feeding initiative Spring Hill Regional Hospital was one of 90 hospitals in the country selected to participate in Best Fed Beginnings, a first-of-its-kind national effort to significantly improve breastfeeding rates in states where rates are currently the lowest. The hospitals will work together in a 22-month learning collaborative, using proven quality improvement methods to transform their maternity services in pursuit of the “BabyFriendly” designation. This designation verifies a hospital has comprehensively implemented the American Academy of Pediatrics-endorsed Ten Steps to Successful Breast-feeding. Breast-feeding has multiple health benefits. For babies, it decreases the incidence and severity of infectious diseases, reduces infant mortality, and optimally supports neurodevelopment. For mothers, it decreases the risks of breast and ovarian cancer, diabetes, rheumatoid arthritis, and cardiovascular disease. Unfortunately, half of babies born in the U.S. are given formula within the first week, and by nine months only 31 percent of babies are breast-feeding at all.
• 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.
Ease arthritis pain
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 self-management 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.
Spring Hill physician, Samir Shakfeh, M.D., was selected as a top obstetrician/gynecologist by the International Association of Obstetricians and Gynecologists (IAOBGYN). As a result, he will be spotlighted in the renowned publication, The Leading Physicians of the World. Selected for their accomplishments, experience, and consumer ratings, members of the IAOBGYN are leaders in their field. Inclusion into the International Association of Obstetricians and Gynecologists is a tribute to one’s professional achievements, and a distinct honor to be shared with colleagues and the community. “I am honored to be selected,” he says. “I have practiced in Spring Hill for more than 20 years, and my patients are very special to me. I continue to bring the latest techniques and technologies to our community as it is all about providing my patients with the best possible care.” Dr. Shakfeh has been in medicine for more than 30 years and is board-certified in obstetrics and gynecology. 18 |
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Opening in December 2012
A State-Of-The-Art
17,000 Sq. Ft. Medical Facility
Dr. Tawfik’s Story Any medical building can be made of bricks and mortar. I wanted mine to have heart and soul. Christ Medical Center is my vision for providing comprehensive healthcare services and exceptional customer service.
Multi-Speciality Group Urgent Care Radiology (MRI, CT, X-Ray, Ultrasound, Mammography, Cardiac Stress Testing)
Citrus Diabetes Treatment Center Physical Therapy Complete Laboratory Testing Medical Spa Weight Loss :RPHQuV +HDOWK Pharmacy
And that’s just the beginning of patient-centered care at Christ Medical Center. I started out with a small practice in Citrus County and within a few years opened Citrus Diabetes Treatment Center. As a diabetic, I fully understand the importance of maintaining good health. After a decade of listening to patients talk about the difficulty and inconvenience of traveling for lab work, physical therapy or other medical services, I decided to offer Christ Medical Center as a solution. It’s a facility where you can trust your doctor and have access to almost every service needed. Multiple physicians and nurse practitioners, along with a complete staff of 50, are ready to provide the best possible care for all areas of your life. Whether you need quality check-ups once a year or diagnosis and treatment of a serious health issue, please visit Christ Medical Center.
352.564.0444
www.ChristMedicalCenterFL.com
Your health. Your life. Our passion.
HEALTHY BUSINESS
When life hands you lemons, how much is it really gonna cost you? “Fresh Squeezed Florida Lemonade Just $1” read the hand-crafted sign stapled to the tree beside the card table separating me from the young businessman. The 100-plus-degree heat had certainly created a market for this young capitalist working from his front yard. “I’ll take two,” I said. “Yes, sir!” he replied with an equal measure of respect and genuine excitement. No sooner was the order placed than an assistant from corporate headquarters appeared and went to work immediately filling cups with ice from a cooler. Without a word spoken between them, precut lemons were mashed against a plastic mold, sugar was added to the juice in each cup, and water was poured so forcefully that it nearly sent each cup tumbling off the table. After a furious stir with a wooden spoon in each cup, my thirst met its match. “Here you go, sir. That’ll be two dollars.” “What’s your name?” I asked as I handed him a five. “And you can keep the change.” “Gideon!” he said with his eyes glued to the $5 bill clenched in his fist. “Gideon, how much have you made so far today?” I pressed. “This makes $20, sir.” “How much of that is profit?” “Profit?” “After you pay for your lemons, sugar, ice, and water, how much will you have left over to pay yourself?” “Oh! I get what you mean,” he replied. “The receipt is here in the Publix bag. I bought it with allowance money I’ve been saving.” “Well, let’s take a look!” I said, unable to leave well enough alone. I couldn’t resist the opportunity to further Gideon’s business education. “What’s the total, Gideon?” “It’s $9.87” he answered. “So, rounding up, let’s say your variable costs are $10.” 20 |
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“Variable costs?” he questioned. “That’s what you had to pay for the ingredients to make each glass of lemonade. There are some other costs we need to include such as this card table, cooler, poster board, and markers for your sign — those are all fixed costs.” “Well, my mom said I could use these. I didn’t have to pay for them.” “I understand. But let’s say you did. I’ll just estimate that all that stuff would have cost you another $10. How much is that total up so far?” “That’s $20,” he answered with a slight grimace, hinting that he had not anticipated the cost side of his business model. “Uh oh, we forgot to include your labor expenses. How much are you paying your assistant?” I asked. “Nothing. That’s my little brother, Gaston.” “Well, you’ve got to pay him something. How about minimum wage?” I suggested. “Minimum wage?” “Yes, Florida law requires that you pay your little brother $7.67 an hour. Last year it was $7.31.” “To make lemonade?” Gideon said incredulously. “Yes, to make lemonade. How long have you been out here?” (For those readers thinking I was just being cruel, at least I didn’t bring payroll taxes and benefits into the equation.) “We’ve been here about three hours so far,” he said. “Let’s say you’ll stay out here for five hours. That means you will owe your little brother around $37.” “Holy smokes!” he shouted. “I’ll have to sell a whole lot more lemonade.” Gideon grasped the top of this head with both hands. “How much more lemonade, Gideon?” “Well, you said my variation costs were $20, plus my little brother gets $37 today. At $1 per glass, I have to sell 37 more glasses of lemonade. I think I can do that, but I may have to go buy more lemons.”
“And how much will you have left to pay yourself?” I asked. “Nothing.” “What can you do about that?” “I dunno.” (Now even I was feeling guilty for breaking his entrepreneurial spirit.) “Why not just raise prices?” I offered. “I can’t,” he mumbled. “Why not?” “Elena is already selling her lemonade down the street for less than me. If I raise my prices even more, all my customers will just get their lemonade from her instead of me.” “Good point,” I affirmed his improving business prowess. “You could try to get your lemons and sugar at lower prices.” “I checked on that already. We shopped at Publix and Wal-Mart for the best prices already,” he said. “Let’s go back to why I have to pay my little brother so much. I’m the one who paid for everything with my savings. Shouldn’t I get paid first?” At this point the young assistant chimed in. “I’ll take $15 for all day. That would be fair to me.” “That’s not how it works. Sorry.” I said. My pronouncement sent Gideon deep into thought. Gideon then turned to his little brother and put a hand on his shoulder. “Gaston, you can’t work with me anymore. You have to go inside. I can’t afford you.” Gideon had just made the toughest of business decisions — and put another Floridian out of work.
For the future of Florida,
Dale A. Brill, Ph.D.
President, Florida Chamber Foundation
MEDICAL MYSTERIES
It’s hot — but it could be a lot hotter Fall is here, but face it, Florida is a hot place to live. However, there are plenty of things that are a lot hotter. For example, chomping down on a habanero pepper is really hot. Grabbing a frying pan with your bare hand is really, really hot. My wife assures me that a hot flash trumps everything else on the heat index. But things could be a whole lot hotter. Spontaneous human combustion (SHC) could strike. When SHC occurs, a person is suddenly — and inexplicably – burnt to a crisp. According to the website Crystalinks, common findings following such an incident include: “The body is normally more severely burned than… in a normal fire. Small portions of the body (an arm, a foot, maybe the head) remain unburned… The fire never spreads away from the body.” The victim is always indoors and often was alone for long periods of time. The scary occurrence of SHC is nothing new. Charles Dickens used it as the cause of death in one of his novels. Over the past 300 years, there have been more than 200 documented cases of people turning into crispy critters for no apparent reason. The tabloids love to tell us about them.Plenty of explanations have been offered for this mysterious cause of death: aliens fooling around with death rays, the government testing scary new weapons, God eliminating sinners, drunks passing out and lighting themselves on fire, yoga causing the body to release a warm flow of energy which runs amok, a mysterious “pryotron” particle causing a chain reaction inside a person’s body. The least kooky — but creepiest — theory is the “wick effect” where a human burns slowly, like a candle. Dr. John de Haan of the California Criminalistics Institute tested the theory by wrapping a dead pig in a sheet and igniting a small amount of gasoline on the sheet. The poor pig burned for five hours and even its bones were destroyed. The theory is that the low flame ignited the pig’s fat, which burned very slowly without damaging anything nearby. Extending this theory to humans, a spark or lit cigarette would ignite the victim’s clothes. The fire would cause a small break in the skin and the person’s fat would burn slowly. To keep this theory afloat, one must assume the victim had a heart attack and died before the burning began… or was incredibly stupid.
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Sources: Ken Goldstein, the13thstory.com, “Spontaneous Human Combustion Explained”; http://www.the13thstory.com/krg/words/combustion.html: Crystalinks.com, “Spontaneous Human Combustion”; http://www.crystalinks.com/shc.html: The Skeptic’s Dictionary, skepdic.com, “Spontaneous Human Combustion” http://www.skepdic.com/shc.html (Accessed May 31, 2012)
WRITTEN BY FRED HILTON
BRANDING YOUR BUSINESS
Screen Printing | Embroidery Garment Decorating Browse our online store or visit our showroom
with promotional products since 1985
www.joniindustries.com INDUSTRIES
16230 Aviation Loop Dr., Brooksville, Florida 34604
352.799.5456 800.722.2881
Custom-made, fresh sandwiches, salads and flatbreads made right before your eyes. The “healthy” alternative to fast food. www.subway.com
BEVERLY HILLS 4089 N. Lecanto Hwy. 352.746.0057
CRYSTAL RIVER 723 NE Hwy. 19 352.795.2416
BROOKSVILLE 11373 Cortez Blvd., 352.596.5505 19438 Cortez Blvd., 352.799.7047 13078 Cortez Blvd., 352.596.8261 31807 Cortez Blvd., 352.754.1100
9481 S. Suncoast Blvd., 352.621.7829
14308 Spring Hill Dr., 352.799.8878
6748 W. Gulf to Lake Hwy. 352.564.8300
INVERNESS 97 S. Pine Ave, 352.344.8996
11218 Springhill Dr., 352.686.0910
1801 NW Hwy. 19 #509 352.795.9792
2639 E. Gulf to Lake Hwy. 352.637.0800
DUNNELLON 11150 N. Williams St. #102 352.489.1120
SPRING HILL 4144 Mariner Blvd., Unit No. A 104 352.684.9565
HOMOSASSA 3756 S. Suncoast Blvd., 352.628.6822
ZEPHYRHILLS 6512 Gall Blvd., 813.788.9677
5394 Spring Hill Dr., 352.686.0992
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S’MOTHERHOOD
Turkey scenes with
A Slice of Humble Pie WRITTEN BY TIFFANY ROACH
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I look forward to Thanksgiving every year as I envision the scene: There is a beautifully set table adorned by a simple and tasteful centerpiece. Chilled glasses of water and linen napkins rest beside the good china plates, which have little name cards placed on them. The Thanksgiving spread on the table is hot and ready for consumption. My four beautiful children are sitting quietly with rosy, clean cheeks, white-pressed shirts, and satin dresses. The girls have bows in their hair. The boys are wearing ties. As I look at them, they are smiling sweetly with their little hands in their laps. Under the table, my feet are adorned in an adorable new pair of flats, which coordinate perfectly with the new dress and perfume I am wearing. I move a strand of hair away from my face — its perfect volume, shininess, and seeming flawlessness is almost a bother. As I look at my husband, we exchange a rested look that speaks of love and gratitude. We join hands with our family members and say grace. We pass the food, and there is quiet laughter and sharing. We take turns saying what we are grateful for, and at their turn, my children say they are thankful for meaningful, wise things like their health, their family, freedom, and a wonderful life. And as the scene closes,
work clothes, simultaneously extracting a Thanksgiving popcorn kernel from our son’s nose, while glancing at the score of the football game. My other children are filling their plates with pepper from the shakers. As we hold hands to say grace, there are hollers as hands are squeezed too tightly. Four drinks are spilled across the table as we serve plates of cold food my children won’t eat because they’ve already feasted on peanut butter sandwiches and marshmallows, provided by well-meaning grandparents. I’ve spent exactly six seconds seated when I hear a call from the bathroom down the hall, “Mooomm-yyyy, I need you to wipe my booootooommm.” As I make my way to tend to this plea for help, I cringe when I hear my other son announce to our dinner guests that this year he is thankful for two things: tractors and his penis. There is quite a chasm between these two scenes — my Norman Rockwell fantasy and my reality. However, there is a third scene, I realize as I sit next to my mother, and we share exhausted bites of humble pie. The third scene is the one my mother sees: A table set for a family — her family — loud and messy and constantly evolving and growing through a flash of
years of misshapen turkeys and stained tablecloths. There is an abundance of food — food made in a kitchen with her own grown children weaving in and out with their chatter, successes, failures, and grown-up lives. There are healthy grandchildren, perfectly sticky, who adore her and whose energy and refreshing honesty in all things bring laughter and light. And as she watches her own child, now a mother, and sees the beauty in her exhaustion and failed attempts at perfection — how she works to make Thanksgiving special for a family of her own — there is a clarity in the past, and an ability to see the beauty of her own years of Thanksgivings full of sweat, an absent husband, sick children, and ruined turkeys. Her child, now a mother, and sharing a piece of pie looks up and says, “Mom? — How? — How have you done it all these years?” And as the scene closes, the child says, “Thank you.”
“My feet are bare, my shirt and jeans are stained. My hair is damp with sweat and I smell like gravy and diaper cream.”
PHOTOS © SHUTTERSTOCK
I hear my youngest say, “God bless us. God bless us every one.” This is the scene I envision. This is the scene that plays out: The table is not yet set and has pieces of play dough caked in it from vain attempts to keep the children occupied as we wait for our “second try” turkey to finish cooking and my husband to get home from work. When the table is finally set, there is no fine china because after the second salad plate is shattered, I decide to go with plastic plates in neon colors and a roll of paper towels. The green beans, stuffing, and mashed potatoes are cold; the salad and cranberry sauce are hot. The turkey is still frozen in the middle. Four hours after we planned to eat, everyone is called to the table. I tell my son to go put on pants. I ask my daughter to take her finger out of her nose. Someone suggests the smell lingering is not sweet potatoes but the baby, evidently needing a diaper change. A fight breaks out as my boys argue over their seats. I notice that my daughter’s booger-encrusted cheeks are rosy — from fever. My feet are bare; my shirt and jeans are stained. My hair is damp with sweat, and I smell like gravy and diaper cream. I look at my husband, still in his
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Your “One - Stop Shop” for
Exceptional Healthcare Services
“PATIENTS APPRECIATE THE QUALITY, CONSISTENT SERVICES THEY RECEIVE AT CITRUS MEMORIAL HEALTHCARE CENTER AT SUGARMILL WOODS.” – David Wells, Director of Diagnostic Imaging
Ultrasound Blood Work Aquatic therapy Physical Therapy Primary Care Doctor You can find all of these services and more at the Citrus ser Memorial Healthcare Center at Me Sugarmill Woods. The center Sug provides outpatient diagnostic pro imaging, laboratory collection, ima rehabilitation, and primary reh care services. car
YES, WE’RE OPEN AND READY TO SERVE YOU Daily Special :
CONVENIENT, CERTIFIED CARE
The center is located in Homosassa on South Suncoast Boulevard, making it easily accessible for Sugarmill Woods community members and those in southwest Citrus County. All services offered at the center are certified by the Joint Commission. Making the Citrus Memorial Healthcare Center at Sugarmill Woods the only facility in the area that meets this standard.
Aisle 1:
OUTPATIENT DIAGNOSTIC IMAGING Outpatient diagnostic imaging services offered at the center include x-ray, ultrasound, digital mammography, bone density, CT scanning, and MRI. As part of the Citrus Memorial Health System, the center is able to upload patient results to a central database. If a patient visits another facility within the Citrus Memorial Health System, their records will be available in real time. All diagnostic studies are processed immediately. Results are usually available after a couple of hours and can be obtained by a patient’s physician. The center is accredited by the American College of Radiology for mammography, ultrasound, and MRI. The center was required to meet strict criteria to qualify for this accreditation.
“AS PART OF THE CITRUS MEMORIAL FAMILY, WE CAN PROVIDE YOUR FAMILY WITH CARE THAT IS CERTIFIED BY THE JOINT COMMISSION.”
Aisle 3:
REHABILITATION SERVICES Rehabilitation services, including physical and aquatic therapy, are provided at the center’s beautiful outpatient rehabilitation facility. Occupational and speech therapy are also available on an as-needed basis. The facility offers state-of-theart equipment and an indoor, full-size therapeutic pool that’s heated to a welcoming 90 degrees. Patients can expect to see a licensed therapist (instead of a rehab technician) at every appointment. The staff is highly experienced and includes physical therapists with over 20 years of experience.
Aisle 4:
PRIMARY CARE
Patients can get routine maintenance and general care at the office of Timothy Peterson, MD and Connie Bautista, ARNP. Since opening its doors 13 years ago, the primary care office has become well known for its immediate, attentive service. It’s convenient for patients who need to see a doctor for a physical or a minor illness. Care is available by appointment.
SHOP LOCAL—FOR QUALITY HEALTHCARE! Why travel far when quality healthcare is located right in your backyard? The Citrus Memorial Healthcare Center at Sugarmill Woods is now open Monday – Friday, 8 a.m. – 5 p.m. Medicare, Medicaid, and most insurance plans accepted.
– Dr. Timothy Peterson, Primary Care Physician
“DIAGNOSIS, TREATMENT, PREVENTION, THERAPY AND CONSULTATION—ALL AVAILABLE AT THIS LOCATION. TRULY A “ONE-STOP SHOP” FOR YOU AND YOUR FAMILY.”
(Pictured L to R) Timothy N. Peterson, M.D.; Connie Bautista, ARNP; L. David Wells, Director of Diagnostic Imaging; George S. Mavros, Director of Professional Services; Emily Mintner, Rehab Manager
– Connie Bautista, ARNP
Aisle 2:
LABORATORY COLLECTION SERVICES The center’s laboratory collection services range from hematology to urinalysis. With 99% of the testing conducted in-house, the lab provides the fastest turnaround in the area. Physicians typically receive results within 24 hours and are able to access them electronically at any time. This location for lab is open 6:30am – 5pm.
WE’RE HERE WHEN YOU NEED CITRUS Primary Care Doctor M-F 8am-5pm: 352-382-5000 Sugarmill Woods Main Number: 352-382-6155 Diagnostic Imaging M-F 8am-5pm Laboratory Collection Center M-F 6:30am-5pm Rehab & Aquatic Therapy M-F 8am-5pm Main Hospital: 352-726-1551 www.citrusmh.com
The American diet is anything but new.
Meat and potatoes (along with sugary snacks, cold drinks, and rich desserts) have been a way of life for almost a century now… and our declining health as a nation is evidence that this kind of diet is literally killing us. Maybe it is time to try something different, something two percent of the population has known for quite a while — maybe it is time for some “new-trition”… WRITTEN BY JIM GIBSON
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S
ick and tired of being sick and tired? Did you ever consider that it might be what is on your plate? Research increasingly shows we truly are what we eat… and it could very well be just the thing that is making us sick. Over 2,400 years ago, the man now known as the “father of Western medicine,” the Greek physician Hippocrates, knew how important nutrition was to human health. He wisely said, “Let food be thy medicine and medicine be thy food.” Today, it has been scientifically proven that not only is nutrition vitally important in keeping our bodies active and strong, it is just as important in keeping our bodies healthy and disease-free. With that knowledge has come confusion. If food is so important to our well-being, just which foods provide the human body with optimal health? Is there one diet that is perfect for the living organism that is man?
Carnivores, herbivores, or omnivores? What types of food are human beings designed to eat? Are our bodies readily adapted to eat and digest both meat and plants? Carnivores eat primarily meat and have certain physical characteristics that equip them for this type of diet. Herbivores eat primarily plants and are also adapted accordingly. Omnivores eat both meat and plants. When it comes to humans, how are our bodies designed? 30 |
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Teeth Our dental structure is designed to eat both meat and plants. Humans have eight incisors, four canines, eight premolars, eight molars, and four wisdom teeth. The incisors are used for shearing or tearing and can be used for either a meat- or plant-based diet. The maxillary canine is similar to the canines belonging to carnivorous animals. The premolars are used for gripping and tearing, much in the same way as the canines. The molars and wisdom teeth are used to grind food making it easy to swallow. This grinding action effectively chews both meat and plants.
Digestive tract Herbivores have long digestive tracts and a cecum, which aids in the digestion of plants and fiber. Carnivores have short digestive tracts that enable digesting meat to move through the intestines quickly without putrefying. The length of our digestive tract falls in between that of meat-eating carnivores such as wolves or lions and herbivores such as cows, horses, or sheep. We have a cecum but also have the ability to readily digest meat. The cell types and number of crypts in our digestive tract also indicate we are designed to eat both meat and plants.
Food availability in the past Looking back in time, before the wholesale production of food, man had
to forage in order to eat. The availability of both plants and meat afforded man the opportunity to readily eat either. The evidence that humans are omnivorous is overwhelming and most researchers believe this to be an established fact. Our bodies are designed to bite, chew, and digest both plants and animals.
So what do we eat? Establishing the fact that the human body can readily digest both meat and plants still does not tell us what diet is the optimum diet for health and wellness. Just because we can eat certain foods doesn’t mean we should eat them. Scientific research has proven that many of the diseases Americans suffer from today are diet-related. Cardiovascular disease, high blood pressure, Type 2 diabetes, certain autoimmune disorders, and specific cancers are directly linked to the foods we eat. This means our biological freedom to eat most foods is one that we must exercise with wisdom — and caution. The American diet has undergone tremendous change over the past century. A burgeoning population increase led to the establishment of densely populated urban areas, which in turn led to the creation of supermarkets, convenience foods, and eventually fast food restaurants. Diets that consisted of fresh vegetables, fruit, freshly killed meat, and very little sugar, soon changed into diets high in
processed and refined foods, preservatives, and simple sugars. In his 2011 documentary film, Forks Over Knives, director Lee Fulkerson, an American independent filmmaker, claims dietrelated degenerative diseases such as high blood pressure, Type 2 diabetes, osteoporosis, arteriosclerosis, most cancers, and most auto-immune diseases can be eliminated, controlled, or even reversed by replacing animal-based and processed foods with fresh plant-based whole foods. Fulkerson bases his documentary on the research of American physician Caldwell Esselstyn and professor of nutritional biochemistry Colin Campbell. In his book The China Study, released in 2005, Dr. Campbell, who grew up on a farm eating both meat and dairy products, claims the diseases listed above are directly linked to the American diet of animal-based and processed foods. The study showed more than 94,000 direct correlations between diet and disease.Fulkerson points out that in the early 1900s the average American ate 120 pounds of meat, 40 pounds of processed sugar, and 294 pounds of dairy products each year. Those numbers have grown to approximately 222 pounds of meat, 147 pounds of sweeteners, and 605 pounds of dairy products eaten by each individual American annually. Drs. Esselstyn and Campbell say this explains the exponential increase in the incidence of deaths from
Vegetarians have a lower risk of death due to heart disease, less incidence of cancer, live longer, and are generally in better health than other Americans.
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selstyn, who was a noted breast cancer surgeon, grew frustrated that all he could do was operate to save lives and not help prevent the formation of cancer in the first place. He began to study the prevalence of breast cancer worldwide. He found that the
DISEASES
THAT ARE DIET-RELATED:
• Coronary disease • Vascular disease • Stroke • Type 2 diabetes (90 to 95 percent of all cases of diabetes) • Some autoimmune disorders • Some forms of cancer
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chances of a woman getting breast cancer in America were 82 times that of a woman in Kenya. Looking further, he also found that the risk for heart disease in rural China was 12 times less than that of the U.S., and in the highlands of New Guinea, cardiovas-
cular disease was almost nonexistent. Intrigued, he dug deeper and found that in Japan in 1958 there had been only 18 deaths attributed to prostate cancer compared to America, which had over 14,000 deaths. The Asian country’s population was only slightly less than one-half of America’s. According to Dr. Esselstyn, the common link between all the areas he studied was that the non-American countries eschewed the Western diet, eating no animal products, dairy, or meat of any kind. At the same time, Dr. Campbell’s research in the laboratory clearly proved that nutrients from animalbased foods promoted cancer growth and nutrients from plant-based foods decreased cancer growth. He says, “We found we could turn on or turn off tumor growth simply by changing diet.” In 1985 Dr. Esselstyn began a study of 18 gravely ill patients who had undergone and failed both angioplasty and coronary bypass surgery. Five of the patients were so ill they were told their life expectancies were less than one year. Dr. Esselstyn
FORKS OVER KNIVES
DIET-RELATED INFORMATION:
• The average American is 23 pounds overweight. • 40 percent of Americans are considered obese. • ½ of all Americans take prescription drugs. • The statin drug Lipitor, which reduces cholesterol in the bloodstream, is the most prescribed drug in the world. • 1 in 5 four-year-olds are considered obese.
• 460,000 American women die from heart disease and stroke each year. • There are 215,000 new cases of prostate cancer diagnosed in American men each year. • In 25 percent of cases, sudden death is the first sign of coronary artery disease.
SOURCES: Forks Over Knives; Producer Brian Wendel, Director Lee Fulkerson, 2008: Forks Over Knives; www.forksoverkinves.com:Can the human body digest red meat?; http://www.livestrong.com/article/500353-can-the-human-body-digest-red-meat/: Oral health center; http://www.webmd.com/oral-health/picture-of-the-teeth: Are humans meat eaters or vegetarians by nature? (Accessed August 8, 2012)
heart attack, stroke, cancer, and the complications of diabetes. They point out that one American dies every minute from heart disease, 1,500 people die every day from cancer, and 1 out of 3 Americans will develop diabetes in their lifetimes. This means that over 1 million Americans die every year from diseases these doctors consider to be diet-related. Dr. Campbell states that the major cause of cardiovascular disease, cholesterol, is naturally produced within the bodies of all animals. Only when humans take in extra dietary cholesterol, which is only found in animal foods such as meat, eggs, and dairy products, does it begin to build up in our arteries and adversely affect our health. Over 500,000 Americans annually undergo open-heart surgery to bypass cholesterol-fi lled coronary arteries in a lastditch effort to prevent heart attack and death. Research conducted by Dr. Esselstyn and others proves that the intake of animal protein is a primary cause of liver cancer. In the late 1970s, Dr. Es-
started each patient on a lowfat, whole-food, plant-based diet with small quantities of low-fat dairy products and minimal amounts of cholesterol-reducing drugs. Five years later, 11 of the patients had experienced no progression of heart disease at all, and four patients had actually experienced a regression of disease. All 18 patients survived the 12-year-long study and 14 lived for 20 years. In 1990 Dr. Esselstyn read The China Study and immediately removed dairy products from his patients’ diets. They continued to improve, and he published his findings: that coronary artery disease could be arrested and even reversed by eating a whole-food, plant-based diet. A surprising fact turned up by Dr. Esselstyn’s research was that countries with the highest intake of dairy products had the highest incidence of hip fractures. This directly contradicts the dairy industry’s claim that the calcium in milk helps prevent diseases such as osteoporosis that weakens bones. Both Drs. Campbell and Esselstyn emphatically
state that if we want to stop diet-related diseases in their tracks we need to switch to this type of diet. This means excluding all meat and dairy products from your menu. Both researchers believe that many of the diseases we call common can be completely eradicated and reversed with the proper diet.
One man’s journey Fulkerson’s motivation for his documentary was his own failing health. When he began his journey back to health, his weight was 231 pounds, his blood pressure was 142/82, his resting pulse was 92, his blood cholesterol level was 241 with his LDL (bad cholesterol) level at 157, and his C-reactive protein (CRP) was 6, putting him in the high-risk category for a heart attack. (High CRP levels, which measure inflammation in the body, have been linked to heart attack, stroke, and peripheral artery disease. Anything higher than a 3 is considered high risk.) Under physician supervision, he began a 12-week nutrition program, eating
only a whole-foods, plantbased diet. After only 12 weeks his weight dropped to 211 pounds, his blood pressure lowered to 112/70, his resting pulse dropped to 60, his cholesterol dropped to 154 with LDL dropping to 80, and his CRP dropped to 2.8. The changes were nothing less than miraculous. In his documentary, Fulkerson showcases several others who made changes equal to or greater than his, simply through eliminating meat, dairy products, and refined and processed food from their diets and replacing them with fresh vegetables and fruit.
Our journey The ultimate determination of our overall health, in most ways, is controlled by us and us alone. The research of Drs. Campbell and Esselstyn is extensive and above reproach. Combined with the results of Fulkerson’s own personal changes, it could be proof that a whole-foods, plant-based diet just may be the perfect diet for the human body. According to the National Institutes of Health (NIH), a vegetarian diet means you
miss out on only one thing — the major health problems affecting most Americans today. According to the NIH, a vegetarian diet focuses on fruits, vegetables, dried beans, whole grains, seeds, and nuts and only about 2 percent of adult Americans follow this type of diet. The organization also states that vegetarians have a lower risk of death due to heart disease, less incidence of cancer, live longer, and are generally in better health than other Americans. If you suffer from cardiovascular disease, high blood pressure, Type 2 diabetes, osteoporosis, cancer, or autoimmune disease, it is very possible that a change in diet could be a major step toward a healthier life. Visit www. forksoverknives.com for more information on how to purchase a copy of Fulkerson’s documentary. Lists of plant-based whole foods can be found online along with assorted recipes designed to aid anyone desiring to try the vegetarian lifestyle.
T. Colin Campbell, Ph.D.
Caldwell B. Esselstyn, Jr., M.D.
Professor Emeritus of Nutritional Biochemistry, Cornell University; Project Director of the ChinaOxford-Cornell Diet and Health Project; author of more than 300 research papers and recipient of more than 70 grant-years of peer-reviewed research funding; served on several grant review committees and actively participated in the development of national and international nutrition policy; internationally known lecturer and co-author of The China Study.
Former internationally known surgeon at the Cleveland Clinic; served as President of the American Association of Endocrine Surgeons and Chairman of the Cleveland Clinic’s Breast Cancer Task Force; written over 150 scientific publications including his benchmark long-term nutritional research on arresting and reversing coronary artery disease in severely ill patients; author of Prevent and Reverse Heart Disease.
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KNEWtrition WRITERS: BETSY STOUTMORRILL AND MAGGIE ROSS
WHAT’Sthebest? You can’t go wrong filling up on these healthy choices:
Leafy green vegetables,
Broccoli is rich in fiber, folate,
especially dark ones like spinach or cabbage, may reduce the risk of Type 2 diabetes, plus are rich in vitamins A, B6, C, E, and K. Additionally they are a source of selenium, niacin, zinc, phosphorus, copper, folic acid, potassium, calcium, manganese, beta carotene, and iron.
potassium, calcium, beta-carotene, and phytonutrients that reduce the risk of heart disease, diabetes, and some cancers.
Blueberries have polyphenols that are thought to reduce the development of fat cells, which can reduce obesity, plus they reduce the risk of high blood pressure. Fish, like salmon, trout, mackerel, herring, sardines, and anchovies, have omega-3 fatty acids (plus vitamins A and D) known to benefit the heart and inflammatory conditions like arthritis.
Sweet potatoes have dietary fiber, beta carotene, vitamin B6, and carotene, plus they are ranked No. 1 for vitamins A and C, iron, calcium, protein, and complex carbohydrates.
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Almonds are packed with iron, calcium, vitamin E, riboflavin, and magnesium and help maintain healthy cholesterol levels.
Avocados have calories derived mostly from monosaturated fat, are high in insoluble fiber, and studies have found that their nutrients can destroy pre-cancerous oral cancer cells.
say
YES to these
bad foods! Don’t cross these “misunderstood” foods off your list of indulgences!
Even though peanut butter is high in fat, it’s not fattening — a 90-calorie tablespoon (or two) will satisfy your hunger and provide protein and folate (B vitamin) needed for new cell development. Don’t avoid a good cut of beef; just be sure it’s lean to reduce saturated fat and dietary cholesterol. Lean beef is a low-fat source of protein and iron… deep red steaks with minimal marbling are the best choices. Choose the right chocolate for the job… dark chocolate has flavanols, which are antioxidants that benefit cardiovascular health and can reduce the stress hormone cortisol. Just watch the calories by eating no more than 1.4 ounces a day.
That cup of morning coffee might just do more than perk you up… it might reduce your risk of dementia, diabetes, and liver cancer. Moderation is again the key with 2–4 eight-ounce cups a day, unless you are pregnant or breastfeeding when no more than two cups a day is recommended. Super-satisfying eggs are not off limits for those watching their cholesterol and heart health. Research says egg yolks offer lutein and zeaxanthin, which are shown to reduce age-related macular degeneration, plus exchanging a scrambled egg for a fried egg reduces fat and is a very satisfying breakfast with whole-grain toast.
SOURCES: “What’s the best?” http://www.medicalnewstoday.com/articles/245259.php; “Say yes to these bad foods” http://www.eatingwell.com/nutrition_health/nutrition_ news_information/bad_foods_you_should_be_eating?;
Nature naturally “processes” her cornucopia through the changing seasons, so finding nutritious food was simple for our ancestors foraging or hunting in the great outdoors. Today’s food industry redefines “processed” and sometimes throws out or genetically engineers what nature so perfectly created. Finding something to eat from the grocery store aisle may now be easier — but what are we really eating? Before you bite off more than you can — or should — chew… make sure you really know what you are putting in your mouth.
WHAT’S
WHAT’Sin it?
that mean? Serving size: Knowing
8oz grilled sirloin steak, Coca-Cola 12 fl oz can (1 serving per container): 140 calories, 0g fat, 45mg sodium, 39g carbohydrates, 39g sugars, 34mg caffeine. Pepsi 12 fl oz can (1 serving per container): 150 calories, 0g fat, 30mg sodium, 41g carbohydrates, 41g sugars, 38mg caffeine.
Snickers 1 bar (1 serving per bar): 271 calories, 13.6g fat, 140 mg sodium, 34.5g carbohydrates, 28.8g sugars
Baby Ruth 1 bar (1 serving per bar): 275 calories, 13g fat, 138mg sodium, 39g carbohydrates, 32g sugars
lean cut, unmarinated (serving size 1 steak): 450 calories, 58g protein, 19.5g fat, 0g carbohydrates, 0g sugars, 6.8mg iron
appropriate portion size is critical to maintaining a healthy weight while also watching our sugar intake WebMD.com offers printable wallet-size and fridgesize portion guides!
3oz ground beef, lean meat (serving size 1 patty): 182 calories, 23g protein, 9g fat, 0g carbohydrates, 0g sugars, 2.5mg iron
3 oz. cooked chicken = deck of cards
Number of servings in package: Here’s where
Lay’s Classic Potato Chips snack size (1 serving per bag, about 15 chips): 150 calories, 10g fat, 180 mg sodium, 15g carbohydrates
Rold Gold Tiny Twist Pretzels snack size (1 serving per bag): 110 calories, 1g fat, 580mg sodium, 23g carbohydrates
Samuel Adams Boston Lager (serving size 1 bottle, 12 fl oz): 170 calories, 0g fat, 0mg cholesterol, 0mg sodium, 18g carbohydrates, 0g sugars
Yuengling Traditional Lager (serving size 1 bottle, 12 fl oz): 128 calories, 0g fat, 0mg cholesterol, 0mg sodium, 10g carbohydrates, 0g sugars
Sutter Home Chardonnay (serving size 5oz, or 1 glass): 120 calories, 0g fat, 0mg cholesterol, 0mg sodium, 3.8g carbohydrates, 0g sugars
Barefoot Merlot (serving size 4oz, about 1 glass): 92 calories, 0g fat, 0mg cholesterol, 0mg sodium, 0g carbohydrates, 0g sugars
calories can really ruin a diet. Even though the package may seem to be offering a “single serving” with 100 calories, actually there are three servings in the package so we just added 300 calories! A “single box” of Cracker Jack seems like a good snack choice: 0g trans fat, no gluten, no milk, kosher, MSG free (just beware of peanut allergies!) At first glance it looks like 120 calories. Not bad for a quick sweet and salty snack… except this box has 3.5 servings (half cup)… so our snack just hit 360 calories!
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3
first ingredients Mike Adams, known as the Health Ranger on NaturalNews.com, offers these tips for reading ingredients labels:
Stick with ingredients you recognize. Avoid
Brown products are not healthier than white
•
any product with long, chemicalsounding words you cannot pronounce.
HONEST FOOD GUIDE.ORG
The food guide built to benefit you, not Big Business.
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DANGEROUS FOODS REVEALED www.GroceryWarning.com
Hydrogenated oils: contains trans fats, promotes heart disease, nervous system disorders, ADHD, tumor growth, birth defects
HEALTH THROUGH EDUCATION www.HealthRanger.org
FREE DAILY HEALTH NEWS www.NaturalNews.com
Meat labeling is changing based on new rules by the U.S. Department of Agriculture (USDA). As of March 1, 2012, nutritional information must be available for ground meat and poultry and for popular cuts of meat and poultry. Previously the USDA only required labeling when something was added (marinade or stuffing), according to Elisabeth Hagen, M.D., USDA’s undersecretary for food safety. “We think this is important for consumers because they often are building their entire meal around this protein component they are going to put on the plate,” says Hagen. So you can start looking for changes now, like nutrition labels on ground meats and poultry, also labeling on 40 popular cuts of meat and poultry (chicken breasts, pork chops, and steaks), the percentage of both lean and fat, and the number of calories and grams of total fat and saturated fat. Be aware of the fact that small businesses that grind meat can be exempt from labeling but must post the nutritional values for customers. Also know labels do not have to list trans fats. Hagen believes this new labeling or posting of nutritional values allows customers to make healthier choices by being able to compare ground or cut meats and poultry.
Eat all the colors of the rainbow: Red:
Fried fats: contain carcinogens, promotes heart disease, obesity Homogenized fats: unnatural alteration promotes plaque in arteries
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Be Healthy! Learn More:
Artificial preservatives: promote cancer, heavy liver detox load Chemical sweeteners: cancer risk, promotes migraines, nervous system damage
High sodium: stresses kidneys, promotes hypertension, high blood pressure
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Added sugars: promotes diabetes, obesity, vitamin loss, learning disabilities and behavioral disorders Animal fats: promotes heart disease
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Artificial colors: promotes ADHD, behavioral disorders
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pesticides or other toxic chemicals. Choose organic, fresh, or minimallyprocessed foods to minimize ingestion of toxic chemicals.
small serving sizes that are used to make the food appear to have less calories or grams of sugar or fat.
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in order of their proportion in the product…
on the new rules for meat labeling
• All flour comes from wheat, so don’t be fooled by “wheat flour.” Only “whole grain wheat flour” is in its healthy form, meaning it has not been bleached or stripped of its nutrition.
so
• Ingredients are listed
HERE’Sthebeef
Tomatoes, peppers, cranberries, raspberries, apples, beans, strawberries
Orange:
Carrots, pumpkins, oranges, sweet potatoes, cantaloupe, peaches, apricots, mango
Yellow:
Squash, corn, legumes, lemons, banana, eggs, grapefruit, mushrooms, pineapple, sesame seeds, macadamia nuts, cashews, peanuts, quinoa, chickpeas, almonds, pecans, walnuts, brown rice, ginger, beans
Green:
Peppers, cabbage, beans, limes, spinach, kale, honeydew melon, avocado, pears, pesto, celery, zucchini
Purple:
Blueberries, blackberries, currants, beets, red cabbage, eggplant
White:
Potatoes, tofu, onions, garlic, whole oats, cauliflower
White flour: promotes diabetes, obesity, vitamin loss
SOURCE: http://www.webmd.com/diet/news/20120301/new-usda-nutrition-labels-for-meat-poultry
CAT 214072
Download the NaturalNews.com’s Honest Food Guide for “an independent, nutritionally-sound reference document that reveals exactly what to eat (and what to avoid) to maximize your health,” says Adams. SOURCE: http://www.naturalnews.com/021929.html
WHAT’Sthe difference?
You are starving right? And don’t have much time to eat… so you hang a right into the drive-thru of the closest fast-food restaurant. Before you take that first bite, here is a quick peek at what you are putting into your body… and we are not even considering the large fries and the soft drink you added because “it saves money to order the combo!”
McDonald’s® Quarter Pounder with cheese
Wendy’s Hot ‘n Juicy 1/4lb Single w/ cheese
¼ pound of 85/15 ground beef
Calories: 513 Total Fat: 28g Carbs: 40g Protein: 93g
Calories: 580 Total Fat: 33g Carbs: 42g Protein: 31g
Calories: 244 Total Fat: 17g Carbs: 0g Protein: 21g
SOURCES: “What’s the difference?” http://nutritiondata.self.com/facts/fast-foods-generic/8051/2; http://www.wendys.com/food/Nutrition.jsp#; http://www.fatsecret.com/calories-nutrition/usda/ground-beef-(85%25-lean---15%25-fat)?portionid=41299&portionamount=0.250; http://www.chick-fil-a.com/Food/Menu-Detail/ChickfilA-Grilled-Nuggets#?details=ingredients; http://nutrition.mcdonalds.com/getnutrition/ingredientslist.pdf
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the
SWEET TRUTH about sugar SOURCES: “The sweet truth about sugar” http://www.everydiet.org/1001/sugar-and-artificial-sugar-facts http://diabetes.webmd.com/artificial-sweeteners-diabetespatients?page=2; http://www.mayoclinic.com/health/artificial-sweeteners/MY00073/NSECTIONGROUP=2 http://www.fitday.com/fitness-articles/nutrition/healthy-eating/4-artificialsweeteners-their-fda-safe-levels.html#b; http://www.fitday.com/fitness-articles/nutrition/healthy-eating/4-artificial-sweeteners-their-fda-safe-levels.html#b
Naturally occurring carbohydrates are
sugarVS.carbs
sugars that contain calories and raise blood sugar levels. Examples: brown sugar, cane sugar, confectioner’s sugar, fructose, honey, and molasses.
The first step is to understand carbohydrates.
Stevia Rebaudiana is a new Simple carbohydrates or simple sugars are broken down and digested very quickly, but most simple carbs contain refined sugars and very few essential vitamins and minerals. Examples include table sugar, fruit juice, yogurt, honey, molasses, maple syrup, and brown sugar. “The complex carbs take longer to digest and are packed with fiber, vitamins, and minerals. Examples include vegetables, whole-grain breads, oatmeal, legumes, brown rice, and wheat pasta,” says Brian Calkins, author of The Power of Champions. According to Calkins, simple carbs and sugars give us a quick “boost” as they rush into our bloodstreams. This is known as the “sugar spike” that prompts the pancreas to produce more insulin in an effort to get the excess sugars out of our blood and into our cells. If the insulin does its job, you
also will soon feel like you need more fuel as your blood sugar level bottoms out, causing you to crave more simple sugars or carbs. Complex carbs are the preferred source of energy, especially if you choose healthy complex carbs that have not been altered by food processing. Complex carbs break down very slowly into glucose molecules, which are then used or stored as glycogen for later use. Complex carbs come in two types: starchy (brown rice, baked and sweet potatoes, oatmeal, brown pastas, and whole grains) and fibrous (asparagus, broccoli, cauliflower, onions, mushrooms, spinach, and peppers). Avoid any carbs described as bleached, enriched, processed, or refined. SOURCE: http://www.briancalkins.com/simplevscomplexcarb.htm
Chick-fil-A® Grilled Nuggets (6 piece)
McDonalds Chicken McNuggets® (4 piece)
Calories: 110 Total Fat: 1.5g Carbs: 0g Protein: 25g
Calories: 190 Total Fat: 12g Carbs: 12g Protein: 9g
addition to the natural sweetener list. Stevia is a herb, which grows wild as a small shrub in Paraguay and Brazil. The sweetness is found in the leaves. It is being touted as the greatest and latest natural sweetener. In its herbal state it is 10–15 times sweeter than sucrose, and in its refined state it is 200–300 times sweeter.
Artificial lowcalorie sweeteners are created in a lab, have no calories, and do not raise your blood sugar levels. These are approved by the Food and Drug Administration (FDA) and have acceptable daily intakes (ADI). The American Diabetes Association also recommends the following four.
baking. It is low-calorie, but there are multiple studies of adverse health issues including risks to those with phenylketonuria (PKU) or migraines. Doctors warn against giving it to children.
Acesulfame-K Sunett, Sweet One ADI=15mg per kilogram (6 cans of diet soda)
Approved in 1967, acesulfame (potassium or K-) is 200 times sweeter than sucrose. Though there are no documented health risks, acesulfame can become acetoacetamine, which has caused benign thyroid tumors in rats.
Saccharin Sweet ‘n’ Low, Sugar Twin ADI=5mg per kilogram (9-12 packets of sweetener)
Discovered in 1879, Saccharin is 300-500 times sweeter than sucrose. It was linked to bladder tumors in rats in the 1970s, but later studies show saccharin metabolizes differently in humans so warning labels were removed in 2000.
Aspartame
Sucralose
NutraSweet, Equal
Splenda
ADI=50mg per kilogram (18-19 cans of diet soda)
ADI=5mg per kilogram (six cans of diet drink)
Approved in 1965, aspartame is 180-200 times sweeter than sucrose. Aspartame is found in diet soft drinks, but is not recommended for cooking or
Approved in 1976, it is 600 times sweeter than sucrose. Research shows that sucralose theoretically is not metabolized in the body, so it passes through.
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CATC
ELEASE ! &R
Cross these six off your shopping list and tell your favorite restaurant to throw them back.
EA T !
Albacore tuna that is troll- or pole-caught from U.S. or British Columbia waters is the lowest in mercury and higher in omega-3s. Look for the Marine Stewardship Council (MSC) blue eco-label.
Bluefin tuna is so high in mercury and PCBs that it’s on the Environmental
Salmon that is wild-caught from Alaska is healthier (1,210mg of omega-3s per 2-ounce serving with the least contaminants).
Chilean sea bass, also known as Patagonian toothfish, have been fished to near depletion and the harvesting methods have damaged fragile ocean floors, but it’s the EDF’s consumption advisory due to high mercury levels that should really cause you worry.
Oysters that are farmed are better for you (over 300 mg of omega-3s), but beware that any raw shellfish may contain illness-causing bacteria. Sardines wild-caught from the Pacific are tiny and inexpensive, but don’t let their size fool you! This little super-food packs 1,950 mg of omega-3s and is naturally high in vitamin D.
Rainbow trout farmed in U.S freshwater ponds are more protected from contaminants and fed better than their lake trout siblings.
Freshwater coho salmon that is tank-system-raised in the U.S. is the first-and-only farmed salmon to earn a super green rating and a 3-ounce serving has 1,025 mgs of omega-3s… but beware of all other farmed salmon.
Defense Fund’s (EDF) “avoid” list and is also listed in 2010 as a threatened species by the World Wildlife Fund.
Grouper is also listed on the EDF’s consumption advisory because of high mercury levels; plus these huge fish are so slow to reproduce they are very vulnerable to overfishing.
Monkfish may be a tasty little menu item, but overfishing has depleted its numbers and also threatens all species that share its habitat.
Orange roughy lives so long that Seafood Watch warns that the fillet in your freezer could be older than your grandmother… but it’s the high mercury levels that have earned it an EDF health advisory. Salmon, labeled farmed or Atlantic salmon, are raised in tightly packed opennet pens, given antibiotics, and have enough PCBs to earn an EDF health advisory.
OIL’S WELL that ends well
Cooking oils — peanut, canola, olive, extra virgin olive oil, hydrogenated vegetable, corn… With so many choices of cooking oils, butter, and margarine, how do we really know which is the best product to use when preparing our food? The USDA Nutritive Value of Foods (Bulletin No. 72 found on the USDA website) is a valuable — and free — source of research-based information for healthy food choices. The American Heart Association recommends no more than 2g of trans fat per day. Also note that the Food and Drug Administration guidelines allow manufacturers to list 0g trans fat if the product has less than 0.5g of trans fat… but those “hidden” half-grams of trans fats can add up quickly!
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SOURCES: “Catch and eat; Catch and release” http://shine.yahoo.com/healthy-living/6-healthiest-fish-eat-6-avoid-180000224.html; USDA Nutritive Value of Foods : http://www.ars.usda.gov/Services/docs.htm?docid=6282
H&
CAT
CATCH
CATC
Order up these six at your favorite restaurant that are the safest and have the least contaminants.
H
ELEAS &R
E!
!
& EAT H C
A SERVICE OF THE INSTITUTE OF CARDIOVASCULAR EXCELLENCE
YOUR JOURNEY TO A HEALTHY HEART BEGINS WITH
A SINGLE STEP ADVERTISEMENT
A SERVICE OF THE INSTITUTE OF CARDIOVASCULAR EXCELLENCE
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
F A S T
F A C T S
An estimated
110 million Americans walk for exercise*
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.* *US Centers for Disease Control and Prevention “Vital Signs: Walking Among Adults - United States, 2005 and 2010,” August 7, 2012.
Asad Qamar
ADVERTISEMENT
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
JOIN US FOR THE
• 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.
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!
icewalk
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!
A SERVICE OF THE INSTITUTE OF CARDIOVASCULAR EXCELLENCE
MEET OUR NEW DOCTORS Dr. Joseph Rosado is one of the newest primary care physicians to join our Williston office. He has a diverse medical background in a variety of disciplines. He started as a hospital orderly, then became an emergency medical technician, paramedic, and worked as a cath lab technician before receiving a Bachelor of Science degree in nutrition and a Doctor of Chiropractic Degree. After medical school, he has since made the most of his medical ambitions as a primary care physician, clinical research director, and medical director. Dr. Thereza Tosado-Ortiz joins the ICE team as an adult primary care physician with vast experience in treating patients in both the public and private sectors. After graduating with a Bachelor of Science in Biology, she expanded her education to fulfill her lifelong dream of becoming a physician. Her medical career began as a hospitalist caring for patients and their families in the hospital setting and expanded into private medical practices while also providing care to community health clinics.
THE VILLAGES
Mark your r nd01a2 caFOle 2 R THE
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1950 Laurel Manor Dr. Building 240 The Villages, FL 32162 Office: 352.509.9295 Fax: 352.509.9296
THE VILLAGES
8489 S.E. 165th Mulberry Lane The Villages, FL 32162 Office: 352.259.7900 Fax: 352.259.7966
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OCALA
4730 SW 49th Rd, Ocala, FL 34474 Office: 352.854.0681 Fax: 352.854.8031
WILLISTON
412 W. Noble Ave. Williston, FL 32696 Office: 352.528.0790 Fax: 352.528.0721
HEALTHY MIND The
11th Commandment
PHOTO © SHUTTERSTOCK.COM
WRITTEN BY BY RICHARD T. BOSSHARDT, MD, FACS
It is a common scenario. A patient comes to my office to discuss a problem. It is obvious at a glance that, in addition to whatever they have come to discuss, they have another problem, one shared by a depressingly large proportion of our population: they are overweight or obese. Although I am a plastic surgeon, I am a doctor first and foremost, and this means that I try to look at the whole person, not just the issue at hand. “What are you doing to lose the weight?” I ask. This question is usually followed by one of two responses. The first is a litany of all the diets, programs, products, and/or medications they have tried using to lose weight, all without success. The second response is a protestation that they eat practically nothing, exercise almost constantly, and they still can’t seem to lose any weight at all. When I hear these, my response is to ask, “Have you ever heard of the 11th commandment?” This invariably elicits a look that can only be interpreted as “Huh?” Everyone has heard of the first 10 commandments. The 11th, I must confess, is my own, with apologies to the
Almighty for taking a little license here. It is simply this: “Thou shalt not kid thyself”. We, humans, are masters of denial and of rationalization. We can rationalize absurdities if they suit our purpose. Unfortunately, our wishful thinking does not make pesky facts disappear. There are some basic facts of metabolism and our physiology that cannot be suspended or superseded by our desires or by denying them. Unless you are a plant, you cannot manufacture calories from sunlight and thin air thereby maintaining or gaining weight. The weight gain or loss equation is a simple one.
If you consume more calories than you burn each day, those extra calories will be stored as fat, and you will gain weight. If you burn more calories than you consume, you will do the opposite. Maintain a reasonable equilibrium, and
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HEALTHY MIND
your weight will stay stable. It has been repeatedly shown that people consume more food each day than they realize. This can be easily proven by keeping an accurate journal for several days. List every single thing that goes in your mouth. You will be surprised. People also have no idea how many calories they consume each day unless they keep a count. This requires measuring or weighing out portions and using a calorie counter book to find out what those portions contain. Again, you will be surprised, perhaps shocked. The same goes for activity. Some people kid themselves that they are much more active than they really are. If you think walking around your home or office counts as real activity, think again. Perhaps the most simple and accurate way to track your activity level is by your heart rate. Any real level of fitness
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requires that you get your heart rate up to a minimum rate for so many hours per week. To determine what this is, subtract your age in years from 220. The answer is roughly your maximal heart rate. Subtract your resting heart rate from your maximal heart rate and then multiply the answer by 70 percent. Adding this number to your resting heart rate gives you the heart rate you should shoot for to obtain a fitness benefit from any activity. You should try to get your heart rate up to this for about one hour at least 3 or more times per week. Always check with your physician before beginning an exercise program. You can become an overweight/ obese couch potato without any conscious effort. You cannot lose weight or become fit without it. You will have to pay attention to what you are doing, or not doing, so that you will know what you must change. I am sorry to have to break this news to everyone, but there are no miracle diets or quick fixes out there. Losing weight and/or getting fit is a laborious
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process that will not happen overnight. Forget the fad diets — the Atkins, South Beach, Hallelujah, and other named diet plans. These all have several things in common. You can lose weight on them, but you will probably not be able to stay on them because they are unnatural, too restricting, or complicated, and when you go off them, unless you have made real changes to your basic eating habits, you will gain the weight back. I have some simple recommendations for my patients who are overweight or obese. They are not particularly inspired, but they are offered free of charge. Simply stated, you need to count calories and measure out portions, decreasing your intake until you start losing weight. You have to increase your metabolism by some manner of physical exercise. Studies have repeatedly shown that dieting without exercising is rarely successful over the long haul. You need to keep a journal to track your progress and avoid kidding yourself that you are doing more than you are. You need to be accountable to someone to help you stay on track. If you do these things and are still not successful perhaps that is the time to have a thorough check up to look for unusual medical conditions. What are you waiting for? No time like the present. Get going…
HEALTHY MIND
mirror mirror on the wall… WRITTEN BY GREG FRESCOLN
Teens are often despondent when it comes to body image. It affects boys as well as girls and is manifested in ways ranging from negative self-talk to excessive exercise to torturous personal rituals of binging, purging, or starvation. Why do boys and girls struggle with these issues? According to psychologist Dr. Larry Shyers, many times fathers are the key to unraveling the mystery of why particular teens harbor such negative feelings. “For boys, issues with body image are often characterized by feelings of misshapen or odd looking parts of the body,” he states. “Ears may stick out when a child is young. Feet or hands may be particularly big or small at certain ages. Some fathers unrelentingly tease their children about these characteristics or about a lack of athletic ability. If the father was very athletic as a child and his child is not, the child may feel that the father sees them as inadequate.” While fathers may not intend to intentionally make their children feel inadequate, intense teasing or an attitude of disgust can result in a boy totally withdrawing from sports. If boys trip over their own feet or are so thin that they fear getting hurt, they may believe they will never live up to dad’s expectations. Other boys will respond in the opposite manner. They may obsess about
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weightlifting or begin using steroids if they feel these are the things that will gain them the body type and attention they crave. Some teens become obsessed with altering their physical appearance. This may take the form of piercing, tattooing, or having cosmetic surgery performed. Tavares plastic surgeon, Dr. Richard Bosshardt, says he occasionally sees younger patients who may be contemplating surgery because of issues related to body image. If he believes a young person is dealing with personal issues and desires surgery for the wrong reasons, he will refuse to perform the procedure, as opposed to assisting young people who may be seeking reconstruction or alteration based on accidents or deformities. Like boys, girls may also engage in various behaviors because they are affected by things their fathers said. According to Dr. Shyers, “Some fathers tease their daughters about the way they look, even to the point of vocalizing that if the daughter doesn’t change something about herself, no one will ever love her.” These comments are devastating and can result in a girl engaging in a range of behaviors. Girls may seek to alter their bodies through weight loss, eating rituals, or excessive exercise. Episodes of binging and purging, or self-inflicted starvation, with the resulting rollercoaster effect of weight loss and gain, can cause women to have swings in self-esteem or bouts of depression. Not eating properly can result in a number of health-related issues including damaged heart muscle, kidney failure, dry or brittle bones, and muscle loss. Some overweight boys may engage in the same type of binging and purging or starvation techniques girls use, resulting in the same health hazards. In extreme cases, death may result. While anorexia nervosa may not be the listed cause of death for some young women, those with anorexia have a death rate 12 times that of a normal 15–24 year old female. The listed cause may be organ failure, or suicide, but anorexia played a key role in the factors leading to death. Other factors may contribute to body image as well. Data ranging back to the 1980s indicate that a history of childhood sexual abuse is present in approximately 50 percent of both anorectic and bulimic patients. More recent studies relate that approximately
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30 percent of undergraduate women exhibiting the symptoms of eating disorders had unwanted sexual contact as children. Cultural factors such as film, television, and the print media also play an enormous role in regard to how teens perceive issues of body image. Teens are bombarded with information on dieting, body shaping, and societal ideas of “beauty.” It is important to identify what resources are available for support if parents, educators, or others who are significant in the life of the teen are aware that intense emotional or verbal abuse, or sexual assault has occurred. This is also true for those suffering from an eating disorder.
“Episodes of binging, purging, or self-inflicted starvation, with the resulting roller-coaster effect of weight loss and gain, can cause women to have swings in self-esteem or bouts of depression.”
Young people who are approached by someone wanting to help, or who are confronted, will often respond by denial. For those that do admit to having been abused or to engaging in self-destructive behaviors, a common response is, “Don’t worry. I can handle it!” If someone becomes aware that a family member does have this type of problem, it is imperative that professional help be sought. Many online resources will help families recognize the warning signs of an eating disorder or self-destructive behavior.
HEALTHY BODY How much and how long: Creating my workout routine It is one of the most common questions asked by fitness enthusiasts around the world: “How many sets and reps should I be performing in my workout?” The answer depends on one very important piece of information: what is your ultimate goal? The majority of fitness goals fall into one of four categories. A scientifically proven set of parameters determine how much weight to use, how many sets to do, and how many repetitions to perform depending on the demands of your specific goal. Let’s cover the two most popular categories, which are building muscle and burning fat.
Category #1:
Building Muscle Building muscle doesn’t necessarily mean bulking up. This is a misconception many people mistakenly deem to be true. The presence of testosterone is one of the primary factors in determining if a muscle will grow larger if trained correctly. Men, typically having more testosterone, will
WRITTEN BY ROBERT LINKUL, MS, CSCS-CPT *D
have much more success in building muscle compared to women. This doesn’t mean women can’t get stronger. Increases in strength all depend on program design no matter which sex is performing it. A four-week progressiveoverload training program utilizing these guidelines will increase lean muscle mass.
moderate weight with a high number of sets and reps and little recovery time. HIIT program designs are fantastic for burning fat and maintaining or moderately increasing muscle mass at the same time. A six-week HIIT program utilizing these guidelines and a proper nutrition plan will decrease body fat.
Category #2:
Category #3:
Burning Fat
The key to burning fat goes hand-in-hand with category number one. Remember this, muscle burns fat. The more muscles you can train the more fat you can burn. This means utilizing exercises that are “complex.” Complex exercises utilize more than one joint and work multiple muscles at one time. The kettlebell Roman dead lift high pull is a great example of a complex exercise that will work and build multiple muscles at one time. You may have heard the term “high intensity interval training” (HIIT), which is a popular style of exercising that utilizes
Sports Performance This category focuses on specific athletic events and requires programing from a certified strength and conditioning specialist.
Category #4:
Rehabilitation
This category is out of the certified personal trainers’ scope of practice and should only be prescribed by a registered and certified physical therapist.
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HEALTHY BODY
finding my
hourglass shape A strong back equals
sexy curves
MODEL: JENNIFER SIEM OF THE HERNANDO YMCA
The image and culture of strength training has drastically changed over the last 30 years. In the ‘70s there were very few women who trained with weights. Lifting weights was seen as a manly thing to do, leaving the majority of women to participate in aerobics. The ‘80s brought popularity and attention to the sport of bodybuilding. Action movies like The Terminator and Rambo portrayed superhuman action heroes featuring their secret weapons, muscular builds. The idea of sexy muscles had finally arrived, and many wanted in on it.
When the ‘90s came around fitness was in full force, as was research on exercise being good for the body. Many pieces of research came out informing the public specifically on the benefits of strength training. Lifting weights wasn’t only beneficial for bodybuilders and professional athletes. It was now acceptable, sexy, and healthy to want to build muscles as our culture deemed a healthy physique to be desirable. For men and women alike, one of the sexiest ways to increase your physique is by increasing your “hourglass.”
The hourglass is known as the outline of your physique from behind. Round shoulders and strong lats (latissimus dorsi) make up the top of the hourglass. A thin waist shows the narrow middle as the hips and thighs bring the bottom of the hourglass back into shape. A healthy diet will help you lean down the size of your waist where our focus will be on increasing the top of your hourglass with three specific exercises I have selected for you.
The Seated Pull Down
The seated pull down utilizes your lats and rhomboids (muscles between your shoulders) as the primary mover while recruiting the biceps to assist. Your hands should be placed about shoulder-width apart on the bar. Utilizing a supinated grip (hands facing you) engage your lats by focusing on pulling your elbows to your ribs rather than pulling the bar to your chin. Keep your chest up at all times and reach your sternum (mid-chest) up to the bar as you pull down. Remember to breathe out as you pull your elbows (and the bar) down.
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HEALTHY BODY
The “V-Grip” Handle Seated Row
The V-grip handle seated row utilizes the rhomboids as the primary mover, as well as engaging the lats, biceps, and posterior deltoid (shoulder). Keep the chest up, core engaged (abs tight) and a slight bend in your knees. Take a deep breath in as you prepare to pull. Much like the seated row, focus on “pulling the elbow back” rather than pulling the handle toward the chest. Simply pulling the handle toward you will utilize the arms, leaving your hourglass unworked.
Kettlebell Upright Row The kettlebell upright row is one of the best exercises you can perform for your shoulders. This exercise engages the entire upper back, shoulders, and neck, making for a very strong and sexy hourglass. The focus here is to elevate the shoulders (and breathe out) as opposed to pulling the bell to the chin. High elbows will place the shoulders and traps (neck muscles) as the primary movers. The bell should stop just below your chin; going beyond your chin allows the biceps to take over. Note: a barbell can be used for this exercise as well.
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Eyebrows can be a woman’s natural beauty asset. They frame the eyes and add expression to the face. However, if your eyebrows are sparse or very fair, they might not be adding anything to your features, in which case you might want to consider adding shape, color, and definition using an eyebrow shading product. There are a variety of products to choose from on the market, most of which come in powder or pencil form, although it’s worth noting that if your eyebrows are very sparse, powder might not work as well as a pencil because it needs hair to adhere to. When shading your eyebrows, choose a brow powder or pencil close to your natural hair color or a shade or two darker. Don’t be tempted to choose a color that’s several shades darker than your natural color as this will make your eyebrows look false. Use short, light strokes to pencil or brush on the color in between the hairs, and apply the color to shade, not draw, as this way you will achieve a natural effect. Apply more pressure on the pencil or brush where you want stronger definition. A magnifying mirror will help when shading your eyebrows; however, remember to check your overall facial appearance during shading, as concentrating on each eyebrow individually might leave your face looking a little asymmetrical! Some people prefer to use a stencil as a guide instead of adopting a free hand approach; the stencil is placed in position over the eyebrow and then color applied in the exposed area. There’s also a range of “celebrity” eyebrow stencil kits, so if you’ve always wanted the same eyebrows as Kylie Minogue, now’s your chance!
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HEALTHY SPIRIT Mencouragement:
PHOTOS © SHUTTERSTOCK.COM
Can I Truly Make a Change? I have a problem with making lasting changes. I know I’m not alone, but that doesn’t make me feel any better when I end up resorting to old habits within just a matter of days or weeks after initiating a change. I can’t decide if it’s my lack of discipline that bothers me most or the fact there are some things I truly want to change about myself that I just can’t seem to change. I’ve decided to try a different approach to affect positive, long-lasting change in my life. I’m going to start with me. I am going to take full responsibility for my own actions and attitudes. A while back I heard myself say to my wife, “Well, that is just the way I am.” Well, truthfully, no it isn’t. It is the way I choose to be, and I can control the way I choose to think and act. I looked in the mirror and asked myself, “Does my wife see me as loving, attentive, and aware of her feelings? Do my children see me as loving, fair, and honest? Do my friends, neighbors, and co-workers see me as a man of character and integrity?” In some ways my answer is yes —
and in some, no. I am determined to make the answer yes in all ways. I will be the best man I can possibly be, and it will start in me. Life is short, and the legacy I leave behind will live on for generations through those I know and love. I want to know now that years after I have left this Earth, my great-great-grandchildren will be taught positive, uplifting values from my great-grandchildren that began with me. When life offers them the choice to easily cheat or take the harder road and be honest, I want the honest part of me I have passed on to future generations through the example of the life I’ve lived to rise up in them and help them make the right decision. I will not be content with just the fact they have my blue eyes. I will be fulfilled in the fact they can share the love, honesty, integrity, and character I vow will frame my life today. Join me and use this simple thought to give you the inner strength to initiate positive, lifelong change in your life — revolutionize your mind and heart — for those you love.
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HEALTHY SPIRIT
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HEALTHY SPIRIT
A pastor wearing camo: Is hunting biblical?
PHOTOS © SHUTTERSTOCK.COM
WRITTEN BY RICHARD L. BURGUET
I am a hunter. I am also a Christian and a pastor. People often look at me and think to themselves (if they do not ask outright): “How can those things be consistent? Can a Christian (and a pastor, no less) kill God’s animals?” I believe hunting and outdoor sports are not only consistent with but are also actually part of who we are and what Christians are supposed to do. I know some will think I am just another guntoting nutcase attempting to support his activities. I will leave that judgment to you. Let me take you back to the beginning. I mean the very beginning of creation itself. Genesis 1:20–22, And God said, Let the waters swarm with swarms of living creatures, and let birds fly above the earth across the expanse of the heavens. So God created the great sea creatures and every living creature that moves, with which the waters swarm, according to their kinds, and every winged bird according to its kind. And God saw that it was good. And God blessed them, saying, “Be fruitful and multiply and fill the waters in the seas, and let birds multiply on the earth. After all, we are talking about the world that God created and into which he placed Adam and Eve, the world that God created by the very power of His word and then pronounced “good.” According to the creation account of Genesis 1, after the cosmos was created God populated the world with a fruitful, multiplying, and varied plant, fish, and bird life. The Garden of Eden was an amazing place, reflecting the glory and wisdom of its creator; it must have been beautiful to the eye and in the balance of life. But that was not all; God was not finished yet. The Bible continues: Genesis 1:26, And God said, Let us make man in our image, after our
likeness. And let them have dominion over the fish of the sea and over the birds of the heavens and over the livestock and over all the earth and over every creeping thing that creeps on the earth. Slow down your reading, go back, and reread the italicized words in this paragraph. Made in the image of God, man is supposed to have what over the fish, birds, livestock, and creeping things over all the earth? The word here is dominion. It means to rule, to have control over as a ruler. We don’t use the word dominion a lot in our common vocabularies unless we are talking about a sporting event. Here is how we use it: “My team is going to dominate the competition!” In the sense the Bible uses the word, the connotation is that of being a good ruler over all creation, as in terms of a good manager, and to use the fish and animal life of creation for the benefit of man and the glory of God. This idea of man’s purpose in creation — to rule over the entire created world in a prevailing manner — speaks to our activities as hunters. Genesis 1:29, And God said, Behold, I have given you every plant yielding seed that is on the face of all the earth, and every tree with seed in its fruit. You shall have them for food. 30 And to every beast of the earth and to every bird of the heavens and to everything that creeps on the earth, everything that has the breath of life, I have given every green plant for food. And it was so. All creation was given to man to rule and to use for food. All of it! You may ask, “Isn’t killing wrong?” Let me suggest that God himself is the one who killed the first animal in creation. The world and Adam and Eve were created good. But the first man and his wife rebelled against God and brought the very punishment that God
promised would come upon all creation: death. From that very moment on, everything in creation changed. No longer did the plants and life of creation just multiply in balance and provision for man. Now the ground was cursed. Raising plants for food became sweaty labor and toil, and creation began to produce thorns and thistles. Adam and Eve realized they were naked and tried in vain to hide their disobedience from God. Then after God pronounced the curse on creation, and just before he put our first parents out of the Garden of Eden, he did something very gracious for Adam and Eve, which we often read right over. Genesis 3:21, And the Lord God made for Adam and for his wife garments of skins and clothed them. Their nakedness was covered over by the shedding of blood and the death of the first animals in creation; their hides turned into clothing for Adam and Eve by God Himself. The killing of these first animals was to provide for the new needs of mankind because of sin. That is not to mention the entire sacrificial system of the Old Testament and the countless animals and birds sacrificed to atone for man’s sin. I would place before you the idea that there are implications from the Genesis account that touch on my hunting activities, and that hunting is actually an activity the Bible teaches — that having dominion over creation obliges me to be a good manager of the world around me. This means not only as a Christian do I have to be a biblical environmentalist, but I have a responsibility for the way I hunt. It speaks to ethical kill practices, to killing what I will use, and to managing creation in such a way as to protect the balance of the environment.
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HEALTHY FINANCE DAVE SAYS
Payoff debt vs. down payment
Living without eating out
Dear Dave, When it comes to taking control of your money and living on a budget, what is the biggest thing a family can live without?
— Will
DEAR WILL, There are always the shiny things people can do without. Sometimes people sell a fancy car or boat and get rid of a $600-a-month payment right off the bat. But on a regular, dayto-day basis, I think maybe the biggest and best thing you can amputate from your life is eating out. I love a good restaurant, and I have got nothing against the industry. The problem, though, is that people are struggling to pay their bills or set aside something for retirement because they are eating out all the time. Most folks simply don’t realize how much money they throw away by heading to the drive through for lunch or going out to dinner “once in a while.” I want people to enjoy life, and a great part of that can be going out and having a meal with your family and friends. Just don’t do it when you are broke. If you are having financial issues, the only time you should see the inside of a restaurant is if you are working there!
PHOTO PROVIDED
– DAVE
Dear Dave, We are expecting our second child next spring, and even though we have an extra bedroom, our place is pretty small for a growing family. We also have $40,000 in student loan debt hanging over our heads, but we can save up almost $50,000 by the time the baby is here. Should we use this money to buy a bigger home or pay off debt
— Chris
DEAR CHRIS, If it were me, I would make sure to knock out the student loan before buying a house. Trust me, if you two buy a home with a ton of debt hanging over your heads, Murphy will move into your spare bedroom and make your lives miserable. If it can happen, it will happen. And that is especially true when it comes to buying a house when you don’t have much cash on hand. You are telling me you can save nearly $50,000 by next year. That means you guys are making pretty good money. So there is no reason you can’t turn around and do the same thing next year, right? I mean, this is only a oneor two-year program we are talking about. In another year’s time you could save up for a huge down payment with some extra savings on the side. If you waited and saved for two years, there is a possibility you could pay cash for a bigger place outright. Imagine how cool it would be to have your own home with no mortgage payments! Just clean up the extra bedroom and fix it up as a nice nursery. Some new carpet or hardwood is always nice. Throw in a fresh coat of paint, and you are in business. Then a year or two after the new baby arrives, you will be ready to move from a financial and a family perspective. A baby can live just fine in a small bedroom. There is nothing in the world wrong with that! – DAVE www.naturecoasthealthyliving.com
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Need to establish credit? It’s not easy!
SHE WAS NEWLY DIVORCED and a single mom in the mid-1970s when she was sent on a business trip to Omaha, Neb. At 11:15p.m. on a cold, snowy night in January, the hotel shuttle services had ceased for the day. She trotted to the Hertz counter to rent a car for the first time in her life. With about $500 in cash in her wallet, she didn’t anticipate any problem. She couldn’t have been more wrong. You see, she didn’t have a credit card, and cash, regardless of the amount, was not acceptable for renting a car! Though credit cards were available in those days, she didn’t have one because she was new to her job, living in a new location (a rented apartment), and of course, her now ex-husband of more than 21 years had always had the household credit in his name. Yep, mortgage, utilities, phone, auto loans… everything had
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been in his name. To make matters even worse, her recent divorce had centered on financial issues, mostly his frequent abuse of credit in all of its many forms. This meant his credit history was not good, and she had previously been denied credit because of his track record. Well, you’re thinking, that was nearly 40 years ago and things have certainly changed! Not so fast! Some things haven’t changed, and establishing credit in your own name is one of them. So, what is the best way to go about getting credit established regardless of the circumstances? Essentially there are two types of credit: secured credit and unsecured credit. Secured credit is given when there is something tangible and, generally speaking, reclaimable for which the credit is needed such as large appliances, an auto, a home. For the
most part, secured credit is in the form of a loan or contract. The lender usually sets the terms of the loan or contract and by signing on the dotted line, the borrower agrees to honor those terms lest the item be confiscated by the lender when the terms are not met. With a stable employment history, secured credit is often easier to obtain than unsecured credit. Just recently some financial institutions have begun to issue secured credit cards, which basically act as debit cards because the customer has pre-paid for the card. Debit cards are, in fact, nothing more than secured credit tied directly to an existing bank account. Unsecured credit is generally in the form of credit cards such as American Express (AmEx), Visa, Master Card (MC), or Discover. (Did you know that the first number on each of those cards identifies the type of card? True! AmEx always begins with 3, Visa with 4, MC with 5 and Discover with 6! Okay, now put your wallet away and repeat after me, “Wow! I just learned something!” Next time you’re asked for the type of card being used, you can be a smarty pants and inform the inquirer of this little known fact. Unsecured credit is also offered by department stores, gasoline companies, and various affinity groups such as university alumni organizations and hotel chains. Some of these entities carry their own credit (Sears and Exxon are good examples), while others contract with one of the major issuers mentioned above. (Check your alma mater card, which is likely to be Visa or MC.) Here are a few tips for navigating the path to establishing good credit in your own name: Open a checking account and a savings account at a local bank. (Hint: If you’re just starting out, small banks are easier to deal with
PHOTOS © SHUTTERSTOCK.COM
WRITTEN BY ELLEN B. WILCOX
HEALTHY FINANCE
When a good credit history has been generated, it is vitally important to keep it unblemished! than the behemoths). Deposit money to both accounts, and then begin to use the checking account for basic bill paying while adding to the savings account periodically, even if the amount is small. Consistency is the key here, not the dollars involved. Continue this “pattern” for at least six months. This establishes your reliability and credibility. Go shopping at your favorite store… and sign up for its credit card. (Bonus: the first-time user often gets a quick in-store discount on the purchase!) Shop in that store routinely, making small purchases that you can easily afford. Then pay the bill in full for a minimum of six months. Caution: Using the credit card is the goal here, not abusing it! Remember that paying the balance in full each month is very important. Ask for reporting. It’s important that the financial institutions you choose to work with will report your credit history in a timely manner and often. That “history” is what you’re trying to establish for future use. Make all payments on time, and whenever possible, in full. Late payments are the kiss of death in establishing a good credit record. Excuses for late payments may work once in a while after credit is wellestablished (think emergency, illness, vacation, business trip, etc.) but mostly fall on deaf ears at the bank or to the representative on the phone of the card issuer. Establishing new credit is not simple. I suggest those I counsel to employ a three-step method. First, it takes time to identify the best approach for you, the individual in question. Second, it also takes time to allow the information to accumulate,
so don’t try to hurry the process. Six to nine months works best. Lastly, and most important of all, establishing new credit for an individual takes discipline. (Changing a bad credit history to a good one takes the same threepronged approach!) Once a credit history has begun to accumulate, it should be checked after six months via several reporting agencies. Equifax, TransUnion, and Experian are the three major players in this field. Many credit reports are free, so don’t get duped into paying a fee through an Internet pop-up ad. When a good credit history has been generated, it is vitally important to keep it unblemished! Discipline is the way to do this, so let prudence prevail on the buying side. A squeaky clean credit report with a credit score above 750 is currently the norm for acquiring a home loan or business loan. This represents a significant change from the recent past when 650 was considered quite good, and 700 was thought to be excellent! There has been noticeable upward pressure on all credit scores by lenders following the financial collapse of 2008. With more than 30 years experience in the financial services industry, I have seen my clients through multiple market ups and downs. In an extreme downturn, emotion, with a capital E, is the rule rather than the exception. With this said, I believe there will be an even higher requirement for credit scores in the foreseeable future as both Europe and the U.S. struggle with exponentially growing debt. Speaking of the big “D” word, there cannot be enough caution on the part of all consumers but especially those attempting to establish new credit. The world is in debt, and I believe it is only a question of time
before default is evident. As individuals, we may be powerless to deal with the national debt, but on a personal level, debt is largely controllable and can be significantly controlled through wise and prudent decisions. This is often possible even without major changes in lifestyle. Need guidelines? Your financial adviser is eager to help. Here’s a brief example of how: A recently wed young woman came to me just this week with questions on combining her checking account with that of her new spouse. A few pertinent questions led me to share some basic do’s and don’ts and to set up a meeting with both spouses together since one is a definite saver while the other is a definite spender. Not surprisingly, the spender is carrying more than a little debt, which now directly impacts the saver spouse. Just as it makes sense to see a qualified physician when our bodies are sick, it also makes sense to see a competent financial adviser when our finances are sick.
Ellen B Wilcox is a Registered Principal with, and offers securities through, LPL Financial, Member FINRA/SIPC. Ms Wilcox is President and CEO of Wilcox Wealth Management, which is not affiliated with LPL. She may be reached at Ellen@ellenwilcox.com or www.ellenwilcox.com. The opinions expressed in this material are for general information only and are not intended to provide specific advice or recommendations for any individual. To determine which investment(s) may be appropriate for you, consult your Financial Advisor prior to investing. All performance data reference is historical and is no guarantee of future results. All indices are unmanaged and cannot be invested into directly. There is no guarantee that a diversified portfolio will enhance overall returns or outperform a non-diversified portfolio. Diversification does not ensure against market risk. Stock investing involves risk including loss of principal. International investing involves special risks such as currency fluctuation and political instability and may not be suitable for all investors.
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Calendar NOVEMBER 2012 3
A Taste of the Fields (November 3)
6
Time for Remembrance
8
Plane Ol’ BBQ (November 8)
10
Homosassa Seafood Festival
17
Glow for a Cure (November 17)
Discover the earth’s bounties as local farmers, chefs, food artisans, and winemakers come together for a special evening of dining and fun at Sweetfields Farm in Masaryktown. Patrons will feast on a five-course dinner prepared and served by local chefs. Presented by the Kiwanis Club of Brooksville Ridge, this event will also have a farm tour, fall maze, appetizers, wine, and music; 7–9p.m. Advance tickets: $50. Proceeds benefit children and youth in the community. To purchase tickets, call 352.544.7927 or 352.428.7508. www.kiwanisofthebrooksvilleridge.com
Inverness
Family Practice Since 1993
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AETNA Medicare
United Healthcare Coventry
(November 6–7)
HPH Hospice will be holding remembrance ceremonies in both Citrus and Hernando counties. Anyone who would like to honor a loved one is invited to attend. The ceremonies are conducted outdoors and include music, readings, and poetry. The Hernando County ceremonies will be 2p.m. and 6p.m. November 6, at the HPH Hernando Campus, 12260 Cortez Blvd., Brooskville. The Citrus County ceremony will be 2p.m. and 6p.m. November 7, at the Homosassa Wildlife Park, 9225 W. Fishbowl Drive, Homosassa.
Chow down on delicious barbecue and meet your business neighbors! Hosted by the Hernando County Office of Business Development, Hernando County Airport, and the Greater Hernando County Chamber of Commerce, this business appreciation event will have an interactive aviation display, networking opportunities, live musical entertainment, and more. Starting at 4p.m., festivities will be held at the Hernando County Airport, 15800 Flight Path Drive, Brooksville. Visit www. hernandochamber.com/plane-ol-bbq to purchase tickets.
(November 10–11)
Sleepy historic Old Homosassa will transform into a hub of bustling activity during this 38th annual event, which is sponsored by the Homosassa Civic Club. The well-known food court will feature vendors from the community providing everything from fried catfish to gator tail and conch fritters. The art show is judged and non-judged with exhibitors from all over the country. Call 352.628.9333 for more information.
Play a rousing round of golf — at night! Held at El Diablo golf course in Citrus Springs, this tournament will feature glow in the dark golf balls, flags, etc. Dinner begins at 5:30p.m. with the golf tournament beginning at dark. Registration is $55 per golfer and $190 for a foursome in advance or $60 per golfer and $210 for a foursome at the door. A cash bar will be available. Proceeds benefit the Crystal River Relay for Life. For more information, call 352.201.9057.
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HEART OF THE COMMUNITY
Rollin’ on a River PHOTOS BY WENDELL HUSEBO
09/15/12
The 30th annual Homosassa River Raft Race featured handmade, improvised rafts that race down the Homosassa River in two separate races: one with rafts propelled by humans and the other allowing mechanical force. In addition to the race, the event featured live entertainment and a kid’s zone with rides and attractions. The event was held at the Homosassa Riverside Resort and Marina.
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01 02 03 04 05 06
Laura Cone, Elisha Allen, Bryan McLean, and Dennis Cone Jeffery Frickel and Nathan Abbey Fred, Barney, Betty, and Wilma Kim Connell and Cindy Toth Nick, Courtney, and Hayden Razzaghi Emmalee Williamson, Madison Dixie, and Brittany Hawes
02 03
05
04
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HEART OF THE COMMUNITY
Show and Grill PHOTOS BY WENDELL HUSEBO
09/20/12
This year, the 30th Annual EDC Industry Appreciation Barbecue event was held at M&B Dairy, the largest dairy farm in Citrus County. The beautiful location provided plenty of room to spread out and chow down on some of the best barbecue ever prepared by the Citrus County Agricultural Alliance. Participants kicked up their heels with great live music, which featured the Tim McGraw Tribute Show.
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Jessica McClellan, Mary McClellan, and Theressa Foster Brian Albert, Frank Shepard, and Alan Stevensons Jimmy and Patty Kirkland, Dixie M. Hollins, and Jewel and Steve Lamb Kell and Kelley Jemison Jim and Sam Harvey, with Bob and Janet Bonacorsi Andrea McClellan, Dawn Tichbnor, and Jeanne McIntosh
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04 05
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HEALTHY VIEWS
Date: 10/09/2011 Time: 5:31PM Shutter Speed: 1/160 Exposure Program: Manual F-Stop: f/5.6 ISO: 100 Focal Length: 36mm Location: AMG
FRED LOPEZ CHIEF PHOTOGRAPHER
Five-Star Skilled Nursing and Rehabilitation Facility Specializing in Short Term Rehabilitation
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Come and visit us today, Osprey Point… the premier nursing and rehabilitation facility of Sumter County.
Our goal is to make daily living enjoyable while receiving services such as: • Physical therapy, occupational therapy, speech therapy and respiratory care
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Memory loss wears many faces Every 70 seconds, someone is diagnosed with Alzheimer’s, the most common form of dementia. There are more than 5,300,000 people in the U.S. living with this disease – over 200,000 under the age of 65! At Superior Residences, we offer a specialized memory care facility to help those faces you love the most.
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