January-February 2023

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JANUARY/FEBRUARY 2023

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SIMPLY BROADKILL BEACH

Tradition meets coastal with clean lines in this secluded, oceanfront beach house designed by Jamie Merida Interiors.

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FINE DESIGN IS ALL IN THE DETAILS

Residents of The Peninsula on the Indian River Bay sought the expert guidance of Mitchell’s Interiors for a transitional and elegant-eclectic style for their vacation home.

STYLISH SOPHISTICATION

The Burlesons’ relaxing primary suite is chiefly appointed by a stately open canopy bed by Caracole with brass detail and a headboard in rich walnut and dark chocolate.

Photo by Grant L. Gursky

MEET THE MAESTRO

Conductor Michael Repper brings his experience, talent and enthusiasm to direct the MidAtlantic Symphony Orchestra and unite people with music.

TIDALHEALTH

The latest news, advice and information from the Shore’s leading healthcare provider.

EMBRACING A NEW YEAR AND A NEW YOU

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IMAGES

The beauty of winter captured by Pamela Aquilani and Tony Pratt.

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A RESOLUTION TO SUCCEED

The Athletic Academy’s founder, Cody Revel, offers insights to keep fitness goals on track.

ARTISTIC IN NATURE RIDE LIKE THE WIND

The fascinatingly creative life of Jack Lewis is on display in Rehoboth.

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The benefits at Salt Fitness extend beyond exercise to include community.

66 A LEGACY OF KINDNESS STRENGTH IN NUMBERS

Matt Kurtz continues to inspire others through the foundation in his name.

Fitness experts from across the Shore share their wisdom for training success.

PERFORMING AT THEIR BEST SWEET, SWEET SLEEP

Worcester Prep’s art programs link students to success in school and beyond.

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Simple additions to your diet could dramatically enhance the quality of your sleep.

IT’S ALL IN THE INGREDIENTS BOWLED OVER WITH GOODNESS

Fight the cold-and-flu season with an immune-boosting turmeric latte.

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Pack da Bowl delivers fresh, healthy ingredients deliciously fast and creative.

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NEW, HEALTHY HABITS PARTING SHOT WELLNESS PROFILES

It’s a new year, and an abundance of new, healthy options await.

Tony Pratt captures winter along Wolfe Glade Creek from a bird’s-eye view.

Meet a collection of doctors making impacts on the lives of their patients.

COMPLETE SOLUTIONS FOR Outdoor Lighting, Sound and TV

Overture’s technology solutions will make your home more entertaining, more comfortable, more convenient and more secure by delivering easy-to-use options for all your electronics systems. Our friendly, knowledgeable and professional staff will help inspire, educate and problem-solve for you to meet your needs. We see each client as a lifetime relationship that we cherish and work diligently to preserve.

• Smart Home Automation Systems

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RESIDENTIAL HEATING AND COOLING

Have an old system? High electric bills each month? Call today to learn about what’s new in the market and how you can save on an efficient new system! Marathon Service Company, an authorized TRANE dealer.

RINNAI TANKLESS WATER HEATERS

Marathon Service Company services and installs on demand Rinnai tankless water heaters. Have an old water heater that takes up too much space?

Tired of limited hot water supply? Call today to learn about tankless water heaters and the benefits of having one in your home!

DUCTLESS SYSTEMS

Do you have cold spots in certain parts of your home? Extra space that isn’t climate controlled?

Whether you’re adding on to your home, garage, pole buildings, etc. OR just want to save on energy bills, ductless systems are highly efficient and take up very little space. Marathon Service company is your local Mitsubishi Preferred Diamond Contractor!

PREVENTATIVE MAINTENANCE

Routine maintenance is critical to performance and the life span of your HVAC system. Sign up today and let your worries lay to rest. Marathon Service Company performs semiannual maintenance checks for maintenance agreement customers. Let us catch problems before they get worse and keep your system running longer!

“You have a team going with you on this journey. They see the whole of me, not just the patient.”

After her breast cancer diagnosis, Olivia—a Washington D.C. resident blind since birth—knew she would need extra support on her journey without sacrificing access to the best treatment. With help from her family in Lewes, she temporarily relocated to Sussex County and confidently chose board certified breast surgeon Dr. Diana DicksonWitmer and the team at Beebe's Center for Breast Health to be her compassionate partners in care.

Scan to learn about breast cancer care at Beebe.

Olivia N.

Breast Cancer Patient

Indian River Inlet, DE

Waking up hours before sunrise and venturing out for a photo opportunity is not for everyone. Leaving the warmth of my bed to jump into my cold car and stand on icy rocks in the frigid air that February morning would have many questioning my thought process. Checking the weather the evening before, I suspected the morning pictured here was going to be wind-free and partly cloudy, which can be perfect for photographs. Never in my wildest dreams did I think the clouds would create an almost perfect heart over the Indian River Inlet Bridge just a week before Valentine’s Day.

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Photo and description by Pamela Aquilani

5 Design Tips for the Perfect Bedroom

1. Choose window treatments with a blackout option to manage light.

2. Create a calm environment with spa-like colors and natural textures.

3. Make sure to add task lighting right next to your bed.

4. Beds with headboards make bedrooms feel finished and polished.

5. Choose nightstands and bedside chests with drawers for lots of storage.

“I hope you enjoy these design tips for a perfect bedroom. Great design starts with you! Always be true to yourself and what makes you uniquely happy in your space.” — Jaime Senard, Senior Interior Decorator at Décor Direct

A well-designed home interior is a retreat for the mind, body and soul. At Décor Direct, our interior design process starts with discovering your personal style, which leads the way to bringing your dream home to life. Not only are we an exclusive Hunter Douglas dealer, we work with the finest manufacturers for custom furniture and decor. Call us today to schedule a private consultation. By appointment only.

Pictured: Provenance® Woven Wood Shades with Blackout Liner

Pictured: Palm Beach™ Polysatin™ Shutters

IMAGES coastal Milton, DE

Heavy, tree-covering, long-lasting snow in Southern Delaware has become a rarity. Not being from Delaware, I have heard stories of frozen ponds perfect for ice-skating and snow deep enough to enjoy sledding for days. As the planet continues to warm, and the winter weather in Delaware becomes more like our friends to the south, I take great delight when the opportunity to photograph a wintery day like this materializes.

Photo and description by Pamela Aquilani

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Meet the Maestro

CONDUCTOR MICHAEL REPPER BRINGS HIS EXPERIENCE, TALENT AND ENTHUSIASM TO DIRECT THE MID-ATLANTIC SYMPHONY ORCHESTRA AND UNITE PEOPLE WITH MUSIC

LEADING BY EXAMPLE

Internationally recognized conductor, pianist and recording artist Michael Repper was recently appointed music director and conductor of the Mid-Atlantic Symphony Orchestra — just the third maestro to lead the MSO in its 25-year history.

Interview by Muphen R. Whitney

Before we talk specifically about conducting, tell me about your background as a musician, including your education as a pianist and conductor.

I’ve been a musician since I was 4. My grandmother, who was a pianist, suggested to my parents that I should take piano lessons because she noticed I was interested in music when it was playing. I took piano lessons, eventually started taking violin lessons, became interested in conducting when I was very, very young, about 8, and was very fortunate to have people in my life who believed in me from a very young age. I was a resident of Baltimore for many years because my studies took me through Peabody Conservatory, where I earned my doctorate in conducting. This feels like a homecoming to me, and I’m very honored and proud to be joining the organization.

Michael, there must have come a point when you had to decide if the majority of your talent and effort would go into conducting or into being a full-time pianist. How did that come about, and how did you make that decision?

Having to decide between such and such is a common thing for artists, unfortunately, because there’s not time to do everything. I loved conducting more, so the decision was easy for me. I found myself much more at home as a conductor than I was as a pianist. I really am pursuing a career as a symphonic conductor and enjoying it and very glad I made that decision.

Currently, you are the music director and conductor of five orchestras — located in the Midwest, Virginia, New York, Peru, South America and now Maryland. How do you keep up with all of that, and is there a thread among those different orchestras and the music they present that has led you to be involved specifically with them?

Well, I’ve been extremely fortunate to be involved with orchestras all over the world. I think that being able to meet different people, people who come from different cultures, has definitely influenced my feelings about what performance is. I would say that my mission to try to connect people is what unifies all of these different ensembles in my mind. In terms of the work that I’m trying to do, I am the music director of the New York Youth Symphony at Carnegie Hall and Symphony Port El Peru, which is the symphony for Peru. These are music programs for younger people, but I’m also working with the Mid-Atlantic Symphony, Ashland Symphony and Northern Neck Orchestra, in Virginia.

POWER OF THE MIND

Conductor Michael Repper strongly believes his positive attitude and openness to explore new ideas result in energetic performances enjoyed most by audiences.

These are professional adult ensembles. It’s definitely different work, but the goal fundamentally is the same. I’m able to bring lessons that I’ve learned from these different places — and again, it’s about connecting people and bringing people together.

When it comes to the music, how do you see your job as a conductor? Is it strictly to present the composer’s vision? Is it to present your vision of the composer’s music, or is there something in between or something totally different?

The conductor sits sometimes in the middle of 60 or 70 different interpretations of the same music. I would say that the right attitude for a conductor is to truly be a leader who is part of the team and a team player, one who has their ears open to possibly other interpretations you may not have thought of. I’m also aware that I’m 31. There are many musicians I work with who are older and have more experience. That I may have some things to learn from them doesn’t diminish me or my abilities as

a conductor. I actually think that attitude increases my abilities as a conductor because the best way to conduct is to have open ears. It’s about finding that balance between being a leader and also being somebody who is open to hearing ideas. In the end, I find that that attitude results in the most energetic performances, the ones that the audience will enjoy the most.

Do you remember the very first time you took your place on a podium and raised your baton? What were you thinking, and what piece were you about to conduct?

I was 8. I was in Australia. I was at a concert for kids. I was handed the baton and told to get in front of this orchestra and conduct the second movement of Hides Surprise Symphony, so I had no idea what I was doing, of course, but the orchestra went and played. The surprise of that piece was just as much a surprise to me as it was to the audience, and there was something so visceral in that moment that I said to myself: I’ve got to figure out how to study this.

What is the best thing about being a conductor, besides, of course, the idolatry and adoration? Also, what is the one thing you’d never change or could ever give up?

It’s funny you mention that. I actually am hoping that the culture of classical music actually moves away from the idolization or the lionization or whatnot of conductors. It’s something I’ve tried to stay away from. There’s something indescribable when I’m in the middle of conducting a performance. I feel almost out of my body. You really get into the middle of the music, and you sort of feel like nothing can really touch you. I hope that the experience of music always stays that way for me. CS

Editor’s note: For more of Muphen’s interview with Michael Repper, and to listen to additional MSO topics, visit MidAtlanticSymphony.org/Podcast.

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Artistic in Nature

PEER INTO THE FASCINATINGLY CREATIVE LIFE OF JACK LEWIS DURING A MONTHS-LONG EXHIBIT AT THE REHOBOTH ART LEAGUE

In 2021, Nancy and Russ Suniewick, longtime friends of Jack Lewis and executive producers of If You Lived Here, You Would Be Home Now: A Film About Jack Lewis and Bridgeville, DE, generously donated to the Rehoboth Art League an outstanding collection of 52 paintings and various documents of the late artist. The range of work from this collection dates from the circa-1930s to the 1980s and includes portraits, domestic and foreign scenes and a self-portrait.

Born in Baltimore, Jack Lewis received a degree in art from Rutgers University in 1935. He arrived in Delaware in the late 1930s and was part of the Works Project Administration’s Civilian Conservation Corps. He first served as a painter in Leipsic and then, briefly, in Lewes, where he recorded, through his art, the activities of men working on mosquito control on the Delmarva Peninsula. His artwork debuted in 1936 at the V.I.A. Summer Art Exhibition, where he continued to exhibit for many years.

When the Rehoboth Art League was established, he was given the first one-man show at the new organization. He was both an active exhibitor and an art instructor at the Art League for more than five decades. He had also regularly entertained at membership meetings with his accordion and his legendary Strolling Marionettes. Jack Lewis was the author of several books of prose and illustration on subjects in the mid-Atlantic region and beyond. He taught art in Delaware public schools and at various institutions. In the 1990s, he was the subject of a documentary filmed for PBS.

Everyday Life, Everyday People: The Work of Jack Lewis will be on display at the Rehoboth Art League from January 6 to March 5. CS

LASTING IMPRESSIONS

Jack Lewis’ legacy of works are both vast and impressive, as his career spanned more than five decades as an artist, author, illustrator, entertainer and teacher.

Though Matt Kurtz, pictured here with his dog, Tyson, lost his battle with mental illness, he will always be remembered first and foremost for his kindness and generosity, which is now inspiring others through the charity created in his honor.

A Legacy of Kindness

Written by Alison Pappas

American author Scott Adams once said, “Remember there’s no such thing as a small act of kindness. Every act creates a ripple effect with no logical end.”

When Ocean Pines residents Jackie and Ron Kurtz think of kindness and its boundless ripple effect, they are reminded of their son, Matt Kurtz, who passed away due to mental illness in 2017 at age 32.

“He lived a life of gratitude and really appreciated the little things. He practiced kindness as a way of life,” shared Jackie.

While Jackie and Ron had always recognized Matt’s generous heart, they were touched by the many personal stories about Matt’s compassion that people from all over shared with them after his passing.

“So many people told us stories of the kind acts that Matt had done for them and

how he had affected their lives. We always knew that Matt was an amazingly kind person, but he never even shared any of these stories with us, and many of them were very impressive,” Jackie said.

“The outpouring of stories that we received from people we didn’t even know didn’t necessarily surprise us, but it was overwhelming, and it brought us some happiness and pride during a very sad period of our lives,” added Ron.

Just one of the many touching narratives was shared by Matt’s friend who was living out west. This friend was experiencing financial struggles and trouble landing a job. To add to his stress, his children were residing in another state. After observing the friend’s situation, Matt decided to give him money for clothes and to fly his kids for

a visit as well as supply additional funds for other expenses. To top it off, Matt said not to bother paying any of it back but to pay it forward instead.

In the year following Matt’s passing, Jackie and Ron decided to honor Matt’s caring nature and celebrate acts of kindness by establishing a charitable website, Matt’s Kindness Ripples On.

“We started our website with the idea that we would promote kindness. We do this in two ways: The first is through giving awards that recognize people like Matt, who make kindness a way of life; the other way is to give grants to people who are already doing some kind of kindness project or want to start a kindness project but need additional funding to help implement it,” shared Jackie.

REMEMBERING MATT

TWO OCEAN PINES PARENTS ARE HELPING OTHERS IN THE NAME AND MEMORY OF THEIR BELOVED SON

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GIVING SPIRIT

To date, Matt’s Kindness Ripples On has given out nearly $10,000, to 33 different recipients. Matt is pictured with his dad, Ron, left, and his brother and best friend, Brian, right and below.

Matt’s Kindness Ripples On’s award recipients are given a certificate and $250, which is meant to be used for self-care. Grant recipients receive $500 to assist with or jumpstart their kindness projects. While originally Jackie and Ron were hoping to give away two awards and two grants per year, they are now proudly giving away four awards and four grants each year due to the donations they receive.

“So far, we’ve almost given out $10,000, to 33 different winners,” stated Jackie.

In the beginning, many of the recipients and nominations resided in proximity to the Shore, but as word spread, the geographic range extended throughout the country. The youngest recipient to date is 9 years old.

Jackie and Ron vet every submission they receive. While they are inspired by every story, they ultimately choose the recipient whom they feel Matt would select.

Jessica Ong, the most recent award recipient, is a 17-year-old Californiabased student who spreads kindness by using her own money to take Ubers to senior-living facilities and host book clubs for the residents. One of these residents, who was diagnosed with dementia, nominated Jessica for the award.

“We feel there’s so much negativity in the news and social media. We love promoting and changing the focus to share inspirational people,” expressed Jackie.

If you would like to find out more about Matt’s legacy, or if you’re interested in nominating someone in your life who inspires you through acts of kindness, please visit MattsKindnessRipplesOn.com CS

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Performing at their Best

At Worcester Preparatory School (WPS), it’s worth taking the stage with a rich arts program woven through the curriculum. Research shows that arts education leads to higher test scores, improved problem-solving skills and enhanced creativity — all skills essential to future success. Visual and performing arts encourage self-expression, and the rehearsals and practice required in the performing arts build teamwork, self-discipline and a strong work ethic.

At WPS, the number of arts programs offered to students is diverse for a school of its size. Lower School students enjoy music and visual arts activities multiple times a week. Middle and Upper School students have opportunities to perform in the band or chorus, and choose from arts electives that include dance, drama, drawing, painting, sculpting, ceramics, printmaking, photography and digital media. With such a wide array of choices, students are able to discover, explore and be challenged by the arts.

According to the WPS director of Middle and Upper School Choral and Instrumental Music, Christopher Buzby, an arts education teaches students how to respectfully challenge assumptions and open their minds to new ideas.

“Participation in the arts builds problem-solving and criticalthinking skills, focus, discipline and encourages students to get out of their comfort zones while welcoming new challenges,” Buzby said. “I’ve seen students use the skills they’ve developed to succeed as professional artists but also as successful engineers, doctors, accountants and in every other profession you can imagine. Participation in the arts is a game-changer.”

From Buzby’s experience, the majority of the students who excel in the arts at WPS are also students who receive academic awards and commendations, perform community service, are leaders of their classes and leave a lasting impact and legacy on the WPS campus.

“This then translates into students who are confident, eager and willing to lead beyond WPS, whether in local jobs, community service work or when heading off to college,” he said. “The students who excel at the arts also tend to be dedicated, empathetic and welcoming young people — showcasing how their growing confidence, choice and finding their voice is actively happening while students at WPS. That’s a win-win for everyone.”

LOWER SCHOOL MUSIC TEACHER

JOANIE BRITTINGHAM , right, shares her love of music with students at a young age, which sets the foundation of their extensive Arts Program experiences during their years at Worcester Prep.

PARTICIPATION IN THE ARTS AT WORCESTER PREPARATORY SCHOOL LEADS TO SUCCESS IN THE CLASSROOM AND IN LIFE

About 15% of WPS graduates are pursuing visual- and performing-arts majors and minors as part of their undergraduate education. Senior Cayden Wallace aims to fall into that percentage, as he not only found his voice performing lead roles in WPS theatrical performances but also by participating in the Upper School chorus and vocal ensemble.

Having joined Theatre at WPS in 6th grade, Cayden went from being a nervous student who once thought about dropping out of his first show to playing the lead role of Shrek in last year’s Upper School performance of Shrek the Musical. It was through the arts that Cayden found his self-confidence. Now, he also performs with the Ocean Pines Children’s Theatre and Community Players of Salisbury.

“Moving forward, I hope to continue to study theater,” Cayden said. “Worcester’s Art Department, though small, can get the job done. I relate well to those in the program, and overall, we do what it takes to bring the show together.”

Most recently, Cayden auditioned and was accepted into Catholic University’s competitive Musical Theatre program.

AS A FRESHMAN, CAYDEN WALLACE (far left) made his grand debut in the WPS Upper School theatre program when he played the Cowardly Lion in The Wizard of Oz

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In catching up with WPS graduate Quinn McColgan (class of ’20), a junior at Sarah Lawrence who is currently studying abroad at Oxford University, she credits the WPS Arts Department for assisting her in developing her career.

“With the support of the Worcester Prep’s Art and Music departments, I’ve been able to participate in school performances while pursuing a professional acting career. My teachers understood that I may miss some rehearsals but always had faith that I could do both. It’s exciting to be part of a community that pushes your limits while giving you the support needed to reach collective and personal goals,” she said.

WPS is currently accepting applications for the Sara Chase Carlson Scholarship, open to students entering 9th grade in September 2023. The need-based scholarship covers four years’ tuition for a new student entering grade 9 — a value of more than $67,000. Selection is based on strong academic ability, strength in the arts and/or technology and demonstrated financial need.

For more information about the Sara Chase Carlson Scholarship, contact the WPS Admissions Office at 410-641-3575, or email admissions@worcesterprep.org

Founded in 1970, WPS is a private, independent prekindergarten-through-grade-12 school located in Berlin. Approximately 500 students attend from Maryland, Delaware and Virginia. For more information about WPS, please visit WorcesterPrep.org, or call 410-641-3575. CS

WPS DIRECTOR of Middle & Upper School Choral and Instrumental Music Christopher Buzby (right).

LAST YEAR’S UPPER SCHOOL performance of Shrek the Musical left the audience in awe.

It’s All in the Ingredients

WARM UP THIS WINTER WHILE COMBATING THE GERMS OF THE SEASON WITH AN IMMUNE-BOOSTING TURMERIC LATTE

Recipe by Denise Sultenfuss

Arelative of ginger, turmeric is a vivid, yellow-orange spice common in Indian, Southeast Asian and Middle Eastern cuisine. Its rhizome (underground stem) is used as a culinary spice and traditional medicine. Turmeric is a common spice and a major ingredient in curry powder. Curcumin is a major component of turmeric, which gives turmeric its yelloworange color.

Historically, turmeric was used in traditional Indian and Chinese medicines to treat disorders of the skin, upper-respiratory tract, joints and digestive system. Lately, turmeric is promoted as a superfood for a variety of conditions, including arthritis, digestive disorders, respiratory infections, allergies, liver disease, depression, cancer and many others.

Taken in recommended doses, turmeric could boost one’s immune system, which could aid in fighting off illnesses this winter. To get started, try this turmeric latte recipe to warm up on a cold morning — and to give your immune system a leg up!

Ingredients

1 Tbsp ginger, grated

1 cup canned coconut milk

1 cup water

1 tsp turmeric (powder)

1 Tbsp raw honey

½ tsp cinnamon

1/8 tsp black pepper

1½ tsp coconut oil

Instructions

Grate the ginger and then squeeze its juice into a saucepan. Discard the pulp. Add the remaining ingredients into the saucepan and place over medium heat. Whisk continuously for 3-5 minutes without letting it come to a boil.

Carefully transfer into a Mason jar and seal with a lid. Shake vigorously for about 30 seconds or until it starts to foam. Note that you may use a blender for this step, but the turmeric can stain the blender cup.

Pour into glasses through a sieve and enjoy! For an added boost, try finishing with an electric or handheld frother. CS

NEW YEAR: Time for New, Healthy Habits

SUPERCHARGE YOUR IMMUNE SYSTEM THIS YEAR WITH SMART, NEW ROUTINES AND LIFESTYLE CHOICES

Written By Denise Sultenfuss

It’s a new year and therefore time for a health-andwellness tune-up. You can build a stalwart immune system by cultivating lifestyle changes and embodying new health/ wellness routines. Remember when colds and flu felled local offices, schools and dorms recently? There was always that one person who managed to escape without a sniffle. Current research shows that genetics plays a role in an ironclad immune system, but so do lifestyle habits.

Before winter devours your time and energy with a bad cold or worse, level up your germ-fighting power with four immunityboosting practices to fight seasonal invaders and renegades.

Eat the Right Stuff

How you fill your plate has a direct effect on your overall health. Change the food on your plate and watch your health and quality of life significantly improve. Boost your immune system by using nutrient-dense foods as a weapon in your health/wellness arsenal.

Crisis-proof your health with anti-inflammatory, antioxidant foods, like avocados, blueberries, dark leafy greens, cacao, fresh herbs and spices. Mushrooms, for example, help lessen the effects of inflammatory cytokines that suppress white blood cell function; they also directly stimulate macrophages, which are a type of white blood cell that destroys bacteria and viruses by engulfing them.

Experience the Exceptional at Londonderry!

At Londonderry on the Tred Avon, the Eastern Shore’s only 62+ independent living waterfront community, our residents enjoy exceptional experiences daily.

Chef Chelsea delights the resident dining experience using only the finest ingredients, like homemade vanilla from beans harvested in Madagascar (cream puffs, YUM!). Erica, our activities coordinator, works with residents to bring the best programs and speakers to Londonderry. Our goal is to provide entertainment that is engaging, fun and educational. Our housekeeping and buildings and grounds team put a smile on our faces every day. They are always willing to help to make things easier for our residents. To live at Londonderry is to have exceptional experiences that go above and beyond.

This is retirement at its best. Londonderry residents don’t have the day-to-day commitments of homeownership or meal preparation. The team does it all for you. The Londonderry lifestyle allows our residents free time to do what they love on our exceptional waterfront grounds.

Stop by the sales and marketing office today, let us show you how we deliver the exceptional!

Please contact the sales and marketing team at (410) 820-8732.

Bacteria-containing foods, like kimchi, kefir, sauerkraut, unsweetened yogurt and kombucha, evoke immune-fighting substances. Another feature of these inflammation-busting fermented foods is that they provide a shot of gut-healthy probiotics.

To fortify your immune system, construct your meal plan with a diet of foods mostly direct from nature and predominately plants, according to a study conducted by D.L. Katz of Yale University School of Public Health and S. Meller of Yale University School of Medicine.

In addition, removing processed foods, refined sugar and grain from your diet can improve your gut microbiome. Scientists at Utrecht University in the Netherlands recently reported that gut microbiota directly influences immunity.

Get Your ZZs

You can build a robust immune system while snoozing. You generate essential proteins and hormones to whack infection and stifle inflammation as you slumber. However, if you are sleepdeprived, then inflammation sneaks in and weakens your body’s immune system.

Tracy Davenport, PhD, founder of TracysHealthyLiving.com, health-wellness writer and sleep expert, says, “The need for sleep for all animals (including humans) suggests that it’s very important to our survival. Turns out, sleep is intricately tied to our brains and many of our body systems, including our immune systems. We know the human immune system and sleep are influenced by each other. Unfortunately, sleep deprivation makes us more susceptible

DIETARY DEFENDERS

Anti-inflammatory, antioxidant foods, like blueberries, avocados and dark leafy greens, can be silver bullets against certain types of illness.

to many infections, and when we have an infection, healing time is slowed with sleep deprivation. Improved sleep can create a more efficient immune system, one that is ready to go to battle to keep you well.”

Studies indicate that most people require seven to eight hours of sleep. Getting enough sleep may call for a bedtime routine or protocol. Here are effective strategies to include in your sleep routine:

• Banish electronics from the bedroom. This practice aligns with research that electronic device use in bed was found to reduce sleep duration and sleep quality in adults.

• Avoid alcohol and caffeine consumption several hours before bedtime

• Establish a consistent bedtime

• Engage in relaxation practices before bed, such as reading, praying, mindfulness exercises, journaling

• Add white noise or a diffuser to your sleeping environment Get restful sleep to bolster your immune system.

Work Out

Exercising just 30 minutes a day not only helps you feel good and maintain health; it also builds resilience as you move between states of relaxation and safe mobilization. Exercise can support a strong immune system by several mechanisms, which include improving blood flow and circulation of white blood cells and antibodies to all areas of the body, to detect infections faster and deliver antibodies to fight those infections, and raising body temperature, which in itself can kill some viruses and bacteria.

WELLNESS coastal

Manage Stress

A recent, widely circulated statistic found that stress accounts for 75%–90% of all visits to the physician.

When stress is a normal part of your day, it’s easy to ignore the signs. Routine pressure is constant, as opposed to traumatic stress.

With chronic stress, the body receives no clear signal to return to normal. Over time, chronic stress can cause serious health problems, including lowered immunity. Long-term stress can suppress your immune system. With a suppressed immune system, you become vulnerable to infectious diseases. By the same token, an impaired immune system makes your body unable to recover from illness fully.

Managing the strain of routine stress requires strategy. Here are practical stress-management methods: If you feel your body reacting to stress, perhaps it triggers a headache, clenched jaw or fist, or heart palpitations. Try practicing relaxed breathing, also known as diaphragmatic breathing. Relaxed breathing signals the parasympathetic nervous system (PNS) to release calming chemicals into your bloodstream, which quiets the body.

Breathing techniques and relaxing the body facilitates a greater calm and clear thinking. Depending upon how severely your body reacts to the stressor, sometimes it’s best to regulate your breathing first.

Studies at the University of Southern California’s Keck School of Medicine found that mindfulness practices modulate the immune system as well. Find time to care for yourself this winter with these strategies to help keep yourself sharp, in shape and healthy. CS

HALF-HOUR FOR HEALTH Just 30 minutes of daily exercise builds resilience and supports a stronger immune system.

Editor’s note: Denise Sultenfuss is a certified health-and-wellness coach, writer and owner of Soulful No-FUSS Healthy Living. She lives on her family farm in Centreville, MD, where her family

New year, new you

TidalHealth can support your weight-loss journey

Diabetes, stroke, heart disease, sleep apnea, back and joint pain — these are all conditions associated with obesity.

If you’re concerned your weight gain could lead to poor health, it’s time to take advantage of the resources available in your own backyard.

Whether it’s through diet and exercise or weight-loss surgery, TidalHealth’s knowledgeable providers can help you shed those unwanted pounds and get back on the path to wellness.

“Our mission is to guide patients to achieve weight loss through a comprehensive program that includes medical or surgical options,” said Sandra Palavecino, MD, a bariatric and internal medicine specialist at TidalHealth Medical Weight Loss & Bariatric Nutrition. “Obesity has

been recognized as a chronic disease with increasing prevalence in our region.”

For those who need surgery to reach their goal, TidalHealth offers an award-winning program that has helped more than 3,000 patients lose weight since its inception.

Candidates for bariatric surgery include patients who have a body mass index (BMI) greater than 35 who have a co-morbidity — diabetes, hypertension, or sleep apnea — or patients who have a BMI above 40 who do not have a co-morbidity.

“Patients generally inquire if they are a candidate for surgery if they have experienced a long struggle with weight issues and an inability to independently manage weight loss,” said Jarrod Buzalewski, DO, of TidalHealth General Surgery. “They will know if they are

a candidate if they are willing to commit to a lifetime of lifestyle changes, as well as followup with their primary care provider, bariatric medicine specialist and surgeon.”

Dr. Buzalewski, who performs general and bariatric surgery at TidalHealth Nanticoke, says some of those key lifestyle changes include:

• modification of food intake, including smaller/more frequent meals (four to six times daily)

• careful attention to adequate protein consumption/hydration, and adherence to a multivitamin regimen

• a commitment to increase physical activity as able based on co-morbidities, which often include joint issues.

TidalHealth bariatric surgeons perform a wide variety of procedures including sleeve gastrectomy, gastric bypass and diagnostic and therapeutic endoscopy procedures, related to bariatrics. The majority are done minimally invasively, using laparoscopic or robotic surgery. Patients generally require a referral to the TidalHealth bariatric program from their provider.

Recovery normally includes six weeks of no lifting of heavy objects and a supervised nutritional plan that progresses as patients heal. Most require no more than a couple of days of prescription strength pain medications.

To learn more about weight-loss surgery at TidalHealth, speak with your provider or call TidalHealth Medical Weight Loss & Bariatric Nutrition at 302-297-2412.

TidalHealth Medical Weight Loss & Bariatric Nutrition

201 Health Services Drive

Seaford, DE

302-297-2412

When weight loss is difficult, we can help Our team provides the tools to help you succeed on your weight-loss journey.

Jarrod

Buzalewski, DO, Bariatric Surgery

Alyson Heenan, RD, LDN, CDCED, Dietitian

Malene Ingram, MD, Bariatric Surgery

Sandra Palavecino, MD, Medical Weight Loss

Reshmi Udesh, MD, Bariatric Surgery

This or that?

Snack choices can make or break your weight-loss success

It's normal to feel hungry when starting a weight-loss plan, and snacking can make or break your success. If your tummy is growling, resist the urge to grab a few potato chips; instead, look for a snack that provides nutrition and decreases your appetite. Here are some substitutions:

Boiled egg

Granola bar

If you're feeling hungry between meals, the best solution will always be protein. Reach for a boiled egg, a little cup of chicken salad or tuna salad or cheese and pepperoni. Avoid snacks like granola bars. While they are marketed as health foods, they are often high in sugar and won’t help you cut your calories.

Peanuts

or or

Potato chips

When you’re craving something salty or crunchy, opt for pecans, walnuts, almonds, peanuts or seeds. Cut vegetables with no-sugar peanut butter or cheese crisps are good options, too.

Greek yogurt Ice cream or

To satisfy a sweet tooth, don’t reach for the ice cream. Instead, make a cup of low-sugar Greek yogurt with whipped cream and a sprinkle of cinnamon, or try no-sugar peanut butter with a crunchy vegetable. For those who are craving chocolate, try to choose snacks that have more than 70 percent concentrated cocoa, which means less sugar.

If you are not sure if what you feel is hunger or cravings, try consuming a non-sugary drink first, like water, seltzer water, unsweetened coffee or tea, and wait a few minutes before deciding to eat.

If you’re having trouble staying on track and need some expert advice, call TidalHealth Medical Weight Loss & Bariatric Nutrition, located at 201 Health Services Drive in Seaford, at 302-297-2412.

Get inspired to make changes

When the holidays roll around, many of us feel inspired to make changes; it's a good time to do so since everybody around us is setting their New Year’s resolutions. In my opinion, the most important step is to identify your goals and create a plan to achieve them.

First, avoid vague thoughts like, “I want to lose weight,” or “I’d like to exercise more.” Instead, focus on specific objectives that you can fulfill in a short period of time that will bring you lots of satisfaction once they are completed.

Goals should be measurable. For example, “I want to decrease snacking during the workdays for the next two months,” or “I will follow along to an exercise video for 10 minutes, two times a week.” These are goals that feel obtainable and are easy to keep track of. Once you see things happening and you are sticking to your plan, you are less likely to feel overwhelmed and abandon your goals. On the contrary, you will be empowered to make new plans.

In the days before the new year, try to set yourself up for success. Remove the snacks in your office or download a few exercise videos that you’d like to try. This is called passive action, and it will help you prepare for what’s coming.

The rate at which we make changes is different for everyone. If we take on too many tasks at once, we can feel uncomfortable, making it more difficult to achieve our goals. I believe in the power of one; one new goal or one new change at a time can make a big difference.

Happy New Year!

If you need help achieving your desired weight, call Dr. Sandra Palavecino at TidalHealth Medical Weight Loss & Bariatric Nutrition at 302-297-2412 or schedule an appointment online at tidalhealth.org.

Losing weight and keeping it off isn’t a result of fad diets and fast-paced exercise plans — it’s about good decisions and lifestyle changes.

At TidalHealth, we provide education and individualized plans to help you succeed on your weight-loss journey.

Whether you’re a candidate for bariatric surgery, or just need help maintaining a healthy weight, we are here for you. Learn more at tidalhealth.org/findyourhealthyweight.

When weight loss is difficult, we can help.

Complete Care

Dr. Alyssa Gracely, a urogynecologist at Chesapeake Urology, is on a mission to help women understand that pelvic health issues such as urinary incontinence and pelvic organ prolapse are not a normal part of aging. She says that many women believe urinary leakage or pelvic pain are conditions they have to live with. Dr. Gracely wants women to understand that pelvic health conditions, while common as women get older, do not need to interfere with quality of life. “There are many treatment options available for pelvic health conditions, from lifestyle changes and physical therapy to minimally invasive surgical options that offer long-term symptom relief,” she said.

Dr. Gracely’s patient-directed approach to care is one of the hallmarks of her practice at Chesapeake Urology’s Salisbury and Berlin offices. “There’s no one-size-fits-all treatment,” she said. “My approach is to have a thoughtful conversation with each patient to understand their symptoms. This includes how other health conditions and lifestyle factors may impact symptoms. Women shouldn’t have to feel embarrassed about talking openly about things like urine leakage. We work together to create a treatment plan that fits the patient’s lifestyle.”

BY YOUR SIDE Dr. Alyssa Gracely, Chesapeake Urology

Urogynecologist vs. Gynecologist: What’s the Difference?

Dr. Gracely is a fellowship-trained urogynecologist, which is a highly skilled surgeon with expertise in female reconstructive surgery. A urogynecologist specializes in concerns such as urinary incontinence, including overactive bladder and stress incontinence, complications from prior mesh placement, pelvic organ prolapse (vaginal bulge due to loss of support of the pelvic organs), and other bladder and urethral problems, such as difficulty urinating, urethral diverticula, or urethral strictures. Urogynecologists are an additional resource for conditions that are beyond the scope of routine gynecology or urology.

“Women no longer need to suffer in silence with urinary leakage or pelvic pain that limits activity. New therapies are proving to be highly effective for managing and treating the life-altering symptoms of pelvic health conditions, helping more women reclaim their active lifestyles.” CS

Chesapeake Urology

Salisbury and Berlin Offices

855-405-7100

ChesapeakeUrology.com

DR. ALYSSA GRACELY OF CHESAPEAKE UROLOGY BRINGS A PATIENT-DIRECTED APPROACH TO CARE THAT IS UNIQUELY TAILORED TO HELP WOMEN LIVE LIFE TO ITS FULLEST

“Women no longer need to suffer in silence with urinary leakage or pelvic pain that limits activity. New therapies are proving to be highly effective for managing and treating the life-altering symptoms of pelvic health conditions, helping more women reclaim their active lifestyles.”

Wendy Corkran, CRNP West Fenwick, DE

G.W. Smith, PA-C Ocean City, MD

Amy Barshinger, CRNP Ocean City, MD

Katie Morris, DNP Ocean Pines & Selbyville

Alison Diesel, PA-C Berlin, MD

Christina Hargis, CRNP Pocomoke, MD Margo Gill, M.D. W. Ocean City, MD

Sandra Mancilla, M.D. Selbyville, DE

Edwin Castañeda, M.D. Berlin, MD

Carrie Dawes, CPNP W. Ocean City, MD

Ellen Rowe, M.D. W. Fenwick & Pocomoke

Kieran Py, M.D. Ocean View, DE

COMMUNITY-MINDED

Julian L. Greer, MD, Practice of Dr. William Greer III

Returning Home

While growing up in Bishopville, Julian L. Greer, MD, first watched her father, Dr. William Greer III, a beloved family physician, struggle to achieve a work/life balance that provided professional fulfillment. “I remember back to when he was working in the typical family practice system; I didn’t see him as much,” said Dr. Greer. “It seemed as if he was always putting out fires, so to speak, rather than having the opportunity to provide genuine care to his patients. I also remember him warning me, saying, ‘You know, medicine’s a really, really tough road.’ He didn’t necessarily recommend it to me at first.”

Those sentiments changed for both when Dr. William Greer chose to pioneer one of the first direct primary care membership practices on the Eastern Shore 15 years ago. By doing so, he eliminated cumbersome restrictions and time-consuming interactions with insurance companies and established a care-focused environment in which patients receive unrestricted access to him and his team, with longer, more meaningful appointments (in person, virtually or by phone) and affordable, transparent costs. The results have literally been life-changing for Dr. William Greer, his patients and Dr. Julian Greer. “I saw his lifestyle

change: His work/life balance improved so that he was able to enjoy taking care of patients again,” Dr. Julian Greer said. “I think that’s the whole reason why I went into medicine. I didn’t want to just choose it as a career path because of familiarity. My mom is a nurse as well, so I grew up in a medical family. I eventually chose to pursue medicine as a career when I discovered the fulfillment of the doctor-patient relationship. That special relationship drove my passion for this challenging career path.”

Dr. Julian Greer received her Doctor of Medicine from the University of South Carolina School of Medicine in 2019 and completed her residency in family medicine at Eastern Virginia Medical School in Norfolk in 2022, where she was awarded its Intern of the Year in 2020. She has numerous certifications and accolades to her credit, as well as extensive research experience. Dr. Greer is also highly proficient in point-of-care ultrasound examinations and its benefits. She has been a presenter at the World Congress on Ultrasound in Medical Education Conference, and her work related to ultrasound diagnoses has been published twice.

In returning home to join her father’s direct primary care practice in Ocean City, she’s excited for the opportunity to develop the type

of rapport and relationships he enjoys with his patients and to provide comprehensive care to its members. “I really want to get to know people and truly help them, not just put a Band-Aid on the situation,” she said. “This style of practice allows us to work on the preventive side of medicine. We can look at situations together with patients, and they really enjoy that. It allows us to provide a higher level of service to them — and that’s what medicine should be all about.”

In working alongside her father, Dr. Greer is fulfilling a lifelong dream to serve her community and do so with her mentor and his talented team. “I can’t believe that everything I could have ever wanted is coming true. I’ve been working really hard for a really long time, and I get teared up just thinking about it, but I can’t imagine anything better than working here, in my hometown, and getting to work with my dad, my role model,” she said. “His staff is awesome. He’s curated a group of people who really care and want to help people. It’s a great team, and I’m excited to join it.”

Dr. Julian Greer began scheduling patients on January 3, 2023. CS

JULIAN L. GREER, MD, IS LIVING HER DREAM BY CARING FOR THE COMMUNITY WHERE SHE WAS RAISED — AND DOING SO ALONGSIDE HER FATHER AND MENTOR

Photo by Pamela Aquilani

ORTHODONTIC AUTHORITIES

Drs. Michael Tilghman and Carrie Schwartz, Tilghman Orthodontics

Innovative Solutions

TILGHMAN ORTHODONTICS PROVIDES A PURPOSEFUL TREATMENT PLAN

TO GUIDE ITS PATIENTS TO BEAUTIFUL AND LIFE-CHANGING SMILES

Tilghman Orthodontics has been providing high-quality orthodontic care and innovative, cost-effective solutions for creating beautiful smiles since 2001.

A few years ago, Tilghman Orthodontics began offering its patients a treatment option that provides healthy smiles at more affordable prices. It’s called Smiles Correct, and it has been successful for hundreds of patients who have benefited from this in-house advancement using 3D-printing technology. Tilghman Orthodontics prints models that represent the incremental changes needed to shift patients’ teeth and then fabricates its Smiles Correct aligners from those models.

Dr. Tilghman points out that mailorder aligner trays have no direct doctor supervision, X-rays or clinical exams. The Smiles Correct aligner trays are a costeffective option created with oversight from

experienced Drs. Michael Tilghman and Carrie Schwartz, who provide care, direction and guidance with each step of the treatment.

The Smiles Correct treatment option is a convenient choice for patients who have had previous treatments, like braces, but now need additional refinement. Because Smiles Correct are made at Tilghman Orthodontics, patients consistently save time and money.

Although offering a cutting-edge solution like Smiles Correct is one option, other patients may need a more traditional approach to orthodontic care. Dr. Tilghman notes that “the majority of our young patients still need traditional treatment, with braces, brackets and aligners.” Tilghman Orthodontics uniquely customizes each patient’s plan and refuses to offer a one-size-fits-all approach for their needs. The care provided is practical and focuses on providing the best, most appropriate treatment for each patient.

Comprehensive care at Tilghman Orthodontics is a hallmark of the practice — and begins through an assessment, diagnosis and potential monitoring phases before treatments commence. The Tilghman Orthodontics’ team takes great pride in guiding patients through their plan of care — and the results are literally life changing.

“Having a new, beautiful smile on one of the biggest days of my life was such an amazing feeling,” said patient Zoe Messick. “It boosted my confidence and made me feel my absolute best on my wedding day! Dr. Tilghman has genuinely given me a smile I have always wanted!”

Quality care, experience and costeffective solutions are what sets Tilghman Orthodontics apart from other practices in the area. Now, with the success of Smiles Correct, their innovation and experience is furthering individualized solutions for its patients. CS

A Resolution to Succeed

With every New Year comes an opportunity to reflect and plan for a fresh, new chapter of life. This is a time to welcome change and other opportunities, typically with the goal of bettering oneself. Most of us know this as creating a “New Year’s resolution.” While resolutions may be anything, the majority of resolution makers (90%) have some sort of health, fitness or weight-loss goal in mind. Unfortunately, data suggest that only 10%–12% of all resolutioners will experience success in their goals — and just over 20% still believe their resolutions will last beyond four weeks.

Over 150 million people will fail at their resolutions, just to pick them up and try again next year.

While the odds may be against you, this year you’re not going to be one of those 150 million people. You’re going to be a part of the 10%–12% who achieve their health and fitness resolutions with these seven tips!

FITNESS-AND-HUMAN-PERFORMANCE EXPERT CODY REVEL SHARES ESSENTIAL ADVICE ON IMPROVING YOUR HEALTH WHILE STICKING TO YOUR GOALS

HEAVYWEIGHT CREDENTIALS Armed with 12 years’ experience under his weightlifting belt, Cody Revel is the founder of The Athlete Academy in Fruitland and Berlin.

Find an expert coach

An expert coach is what most people need to achieve their goals; however, an expert coach is not just a personal trainer. An expert coach is a person who is willing to be your mentor, your guide and your accountability partner through your fitness journey. An expert coach is not just a typical gym-goer who may (or may not) have had some success; an expert coach is preferably someone who has studied human exercise and physiology, someone who has a successful track record with a variety of clients and someone who realizes you’re the hero on this journey, not them. They’re simply the guide leading you down the path of positive health and fitness.

Don’t create too many changes too quickly

There are many components that go into improving health and fitness. Not only should you exercise; you should also consume a healthy diet, have a healthy sleep schedule, eliminate or reduce life’s stressors and be genuinely happy. I suggest choosing one category every 4–8 weeks and focus solely on improving that category.

Realize this is not temporary; this is for a lifetime

Your current state of health, also known as baseline health, was not created overnight. Your baseline health is a direct reflection on how you’ve spent the weeks, months and years leading up to this point. Now, I’d assume that if you’re reading this article, you have some aspirations of improving your health; I’d also assume that you haven’t deliberately tried to live in poor health. While years of unintentional poor choices may have brought you to this point, months of intentional improvements can move mountains in your health-and-fitness journey.

Build social support

It’s easy to quit when we’re not letting anyone down but ourselves. However, when we have a group of people supporting us and expecting us to achieve our goals, it’s harder to quit. I mentioned above that 95% of all New Year’s resolution makers have some sort of healthand-fitness goal in mind. Find these people and build your social support system. Hold one another accountable and constantly remind one another why you started this journey.

KIM SIMPSON Founder/Broker

WELLNESS coastal

Do just “one more”

The “just do one more” mindset has saved more people from quitting then I can even count, and it’s simple. When you don’t feel like working out, do just one more workout. When you don’t feel like eating another healthy meal, eat just one more healthy meal. When you don’t feel like doing that daily walk, do just one more walk. When you don’t feel like doing the daily tasks to achieve your goals, do just one more task and just one more day of work. Doing “just one more” breaks the journey down into small steppingstones, and if you stay on those stones, you will be successful.

Have a plan

While everything above is essential to achieving your goals, each of the tips needs a plan that must be executed. A goal without a plan is just a dream; inversely, a goal with a plan will create weekly and monthly objectives, and objectives are trackable. I like to recommend creating monthly objectives that may only be obtained through successfully completing your daily tasks, and these daily tasks are called your key results. Your key results will be the daily tasks that you need to accomplish in order to complete your monthly objective, and your monthly objectives will lead you to accomplishing your big goal.

Enjoy the process

If you’ve ever earned something, I mean really earned it, you know that there’s no better way to obtain anything. Having things or opportunities given to you may be great, and may be easy, but when you earn something, you remember every ounce of effort and sacrifice that you had made to obtain it. That process of what it took to obtain that thing was more valuable then actually obtaining whatever it is that you received; that’s how I want you to view this process. The process is what’s going to make you into the person you want to be, not the outcome. Enjoy every failure, enjoy every lesson, enjoy learning and enjoy living!

While there are many other tips and tricks that I could offer for your journey, these seven I believe to be some of the most important, and if you get good at these, you are well on your way to accomplishing that New Year’s resolution! If you’re ready to make that resolution, I want to hear from you. I encourage you to email me your big goals and resolutions; I want to see them broken down into monthly objectives and weekly key results. This is your time to become the best version of you! CS

Editor’s note: Cody Revel is the founder of The Athlete Academy, a training facility with locations in Fruitland and Berlin for adults and athletes to achieve their health and performance goals. Revel has 12-plus years of experience in the fitness-and-humanperformance industry.

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Ride Like the Wind

SALT FITNESS IN REHOBOTH BEACH IS ABOUT MORE THAN JUST GETTING YOU IN SHAPE; IT’S ALSO ABOUT BUILDING A COMMUNITY

Written by Alison Pappas | Photography by Pamela Aquilani

Erin Windsor, owner of Salt Fitness in Rehoboth Beach, appreciated the relationship-building opportunities and community atmosphere that she recognized during her first indoor spin class at a studio near her former home in Maryland. She’s been pedaling forward ever since!

In 2010, Erin and her family moved to the Delaware shore. She searched for a spin studio where she could find the same

experiences as her former studio but realized there were none nearby.

“I thought if I can’t find a class, I might as well get my instructor certification and start teaching the way I was used to Maryland,” shared Windsor.

Soon after obtaining her license, Erin started teaching at a local gym. She found herself wanting a more personalized environment that presented more

opportunities to build relationships with members. So, she ultimately decided to open up her own studio, Salt Fitness.

Salt Fitness is currently Rehoboth Beach’s only indoor cycle studio, and it has a team of eight instructors. The schedule includes 45-, 60- and 90-minute rhythmic-spin-class options.

“We offer rhythm-based classes, so we ride to the beat of the music. We thread in the

regular indoor cycle drills, but we also hear that music beat and add choreography into the class as well. You’ll see pushups on the bike and different moves that activate the core, alongside your regular riding drills,” shared Windsor.

Salt Fitness provides a judgment-free, intimate space, and it is welcoming to riders of all skill levels.

“We say you’re there to work on yourself so that you can grow stronger to love others outside of our four walls. It’s really important to us that you’re in there for your individual goals or working together as one to make a bigger impact on the community outside our studio,” stated Windsor.

What advice would you give to new riders?

What often keeps people from starting is the fear of not knowing those unwritten gym rules, and it can be intimidating to walk into a room and not know how to set up your bike. That’s even what kept me personally from pursuing spin originally. At Salt Fitness, however, we really encourage people to come as they are and give it a try in our welcoming environment.

What tips would you give readers to improve their indoor cycling technique or performance?

Take your time to set up your bike properly for your body. So often, we see people come in and jump on the bike the way it was left from the rider before them. When we walk over to first-time visitors to help them, they often say, “Wow, no one has ever showed me that before!”

“You’re there to work on yourself so that you can grow stronger to love others outside of our four walls.”

SELLING THE MD & DE BEACHES

Happy New Year!

“Leslie

SERIOUS CYCLES

Salt Fitness features eight instructors and offers 45-, 60-, and 90-minute rhythmicspin-class options.

How would you recommend setting your cycling goals?

Cardio every day is not a healthy choice to meet weight-loss goals and build muscle. Once the client has contacted their doctor and confirmed they are healthy and ready to start a new workout, they should come up with a weekly routine. Their workout-week plan should involve a balance between heavy lifting and or toning classes, cardio and stretch/recovery.

How would you encourage people to re-engage their New Year's resolutions if they have fallen off track?

When life starts to creep in and pull us away from our fitness and life goals, do the next best thing you know how to do well and keep adding on to that. I suggest to get on the booking app and book your classes for the following week. After that, get up and work on your water consumption goals or take an outdoor walk to clear your head and get refocused. Remember why you started and look at your written plan again. CS

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Strength and

Beach: “I think the most important thing for people trying to uphold their fitness goals is to keep it simple! The goal should not be to lose a ton of weight in a short amount of time; it should be to live a healthier lifestyle to move well and feel good for a long time. When you shift your mindset to that, it makes it easier to stick with it and prevents you from burning out after a month. Now that we know it’s not a race to lose weight, we can start by prioritizing the little things, like walking daily, getting enough water and sleeping!”

STRENGTH IN NUMBERS

LOCAL FITNESS EXPERTS PROVIDE THE EXERCISE BLUEPRINT TO HELP YOU CONQUER YOUR FITNESS GOALS IN 2023

Written by Alison Pappas

The iconic Times Square ball has dropped (as well as the local favorite Berlin ball), signaling the start of the new year! For many people, this marks the start of their New Year’s resolutions. If your resolution is fitness-focused, taking those first steps may seem daunting, especially if you have not followed a regular fitness routine in the past. To help get you moving on your journey toward a healthier you and ensure that you maintain your New Year’s resolutions well into the future, we’ve rounded up some inspiration from four local fitness experts:

Something is always better than nothing. Your schedule is always going to have unexpected events, so have a plan! It is always better to do five minutes of exercise than no minutes of exercise. If you only have five minutes, exercise your hardest for those five minutes. Set reasonable goals. If you are currently not exercising, trying to start a program of five or six days a week is probably going to be too much. Start simple and build momentum. Plan exercise into your day. Look at your week and figure out which days would work best for your events that week. Do bodyweight squats or pushups at intervals throughout your day.”

Incontrera, CPT, Incontrera

Conditioning, Rehoboth

Tara McDaniel, Tara McDaniel Fitness, Berlin: “

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Zachary Jones M.S., ACSM Exercise Physiologist, Fixer Upper Health Club, Salisbury: “Have a clear purpose. Spend some time visualizing what you want your life to look like. That will become your long-term goal. Your long-term goal is not time-sensitive. It is your new lifestyle. The new you! Set small, very attainable goals that are time-sensitive and align with your ultimate goal. Each time you conquer a smaller goal, you will gain confidence! Give yourself grace. There will be a challenge that will make you consider giving up. There will be a workout that feels too hard. There will be vacations and holidays. It is so important to give yourself grace and to remember your ultimate goal. It is okay to miss a day. The journey is long, and you are tough! You can do it!”

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Erik Schreiber, CustomFit360, Ocean View: “My number-one tip for anyone trying to maintain their fitness-related New Year’s resolution is to have an accountability partner. Whether they are a friend, coworker, gym buddy or anyone else you think will be effective in the role, an accountability partner is a key to helping you stay on track throughout your fitness journey. Having a solid accountability partner will help motivate you, especially when you feel as though you are having an off day. Have a solid plan in place for how you’re going to accomplish your goals. Write your goals down on paper, then action those goals.”

Hopefully this guidance will help you take that first step — or should we say, first sit-up! If you find yourself wanting a helping hand as you follow through on your resolutions, the Shore community has many fitness gurus who can be there to support you every step of the way. CS

A CHERRIES JUBILEE

Tart cherries have recently been shown to have properties conducive to sleep.

Sweet, Sweet Sleep

WITH

With 35% of Americans suffering with insomnia, there are growing mental and physical health issues nationwide that are arising from the lack of sleep. Diet and sleep are both complex, and every individual responds differently to foods and other remedies that are supposedly good for sleep. However, recent studies have concluded certain foods can help provide a better night’s rest.

Tart Cherries

Montmorency, or tart cherry, juice has been found in studies to have great sleep benefits. Several medical studies have concluded that consuming two one-cup portions of tart cherry juice daily resulted in the ability to fall asleep faster, more overall sleep time and significantly less awakenings.

Tart cherries have higher concentrations of melatonin, the hormone that regulates circadian rhythms (the natural, internal process that regulates the sleep-wake cycle) and promotes healthy sleep. Tart cherry juice also increases the bioavailability of tryptophan, which has been found to decrease the time taken to fall asleep. The enzymes within the cherries keep the tryptophan in the body longer, so not only do you fall asleep quicker, you stay asleep longer.

It’s important to note that tart cherry juice may contain added sugar, and when too much sugar is incorporated into a diet, it can be harmful. So, it’s recommended to choose no-added-sugar options, if available. However, the pure fruit is full of antioxidants, vitamins and fiber that can offer many other health benefits, including the reduction of inflammation and sore muscles, enhanced brain function and a stronger immune system.

When adding the fruit or the juice into your bedtime routine, it’s advised to consume daily in the morning and 1–2 hours before bedtime for optimal effect.

INSOMNIA INCREASING IN THE U.S., SOMETHING AS SIMPLE AS ADDING CERTAIN FRUITS TO YOUR DIET CAN BE A MAJOR STEP TOWARD A MORE RESTED AND BETTER YOU

Described as one of America’s truly great golf courses, Baywood Greens is a public 18-hole championship course. Manicured greens, flawless fairways, man-made ponds, timber bridges, tunnels and over 200,000 flowers, plants, shrubs and trees don’t begin to describe its beauty.

Known as the “Augusta of the North,” Baywood Greens is by far the most visually spectacular golf course in Delaware and is consistently ranked #1 by Golf Digest’s Best in State.

Kiwi Kiwifruit is well known for its significant number of nutrients and antioxidants, as well as high levels of fiber, folate and potassium. However, beyond its health values, kiwifruit, or kiwi, has been said to have sleep-inducing qualities, allowing those who eat it before bed to fall asleep faster and for longer. It’s been hypothesized that the high antioxidant capacity, serotonin and folate content of kiwi may contribute to the observed sleep benefits of kiwifruit consumption.

Serotonin is one of the key chemicals found in high doses in kiwi. It is an end product of L-tryptophan metabolism, which is related to rapid eye movement (REM) sleep, and low levels may cause

insomnia. Folate deficiencies can also lead to symptoms of insomnia and fatigue, and the levels of folate in kiwi could improve sleep quality for those who suffer with sleep conditions. It’s also been suggested that the antiinflammatory antioxidants in kiwi, such as vitamin C and carotenoids, may be partly responsible for their sleep-promoting effects as well.

Research shows that when kiwi was consumed over a period of four weeks, sleep onset, duration and efficiency were improved. Although it’s been noted more research is required, current studies suggest that eating one or two kiwi an hour before bed may help people to fall asleep faster and stay asleep longer. CS

Editor’s note: This content is sourced from Best Mattress Brand, a team of researchers and writers who are passionate about finding the perfect mattress for any situation. For more resources and sleep tips, visit BestMattress-Brand.org.

Bowled Over With Goodness

Photography by Pamela Aquilani

A fresh new concept has made its way to Ocean City and Bethany Beach, and it’s packed full of flavorful, convenient and colorful meals.

The cheekily named business, Pack da Bowl, opened its original location in Ocean City in March of 2021. Its straightforward yet carefully constructed menu comprises handcrafted grainand salad-based bowl options ranging from ahi tuna to Mediterranean.

“While traveling to other cities, I was drawn to all the fast-casual restaurants that also had healthy options. I realized that introducing a concept like this to the Shore would help locals and visitors who were looking for fast, quality food. That’s how the idea for Pack da Bowl was born,” said co-owner Jason Pappas.

The key themes of Pack da Bowl are convenience and speed, without sacrificing quality. The business’s online ordering system makes it quick and easy for diners to customize their selections and have their meals waiting for them when they arrive, perfect for individuals and families on the go.

Pack da Bowl’s team of passionate bowl builders thoughtfully display each bowl so that ingredients are as visible as possible, not to mention Insta-worthy. Almost all of the delicious sauces, including chimichurri, tzatziki, yummy and more, as well as the guacamole and hummus, are made in-house.

“Our menu incorporates a lot of different flavors and styles, from vegan options to meatcentric bowls, so there is really something for everyone,” said Pappas.

Each bowl presents its own unique flavor journey. A customer favorite is the beef and broccoli, which is made with a rice base and topped with steak, broccoli, carrots, teriyaki sauce, yummy sauce, sesame seeds and scallions.

PHENOMENAL

Vegans and health-conscious customers enjoy the Vegan Buddha bowl, packed with a half-rice/half-lettuce base and topped with guacamole, hummus, edamame, carrots, black beans, broccoli, pumpkin seeds, pita crisps, walnuts and a sesame ginger vinaigrette.

All bowls are served in 32-oz containers, which equates to large portions that are filling. And the “Pack It or Wrap It” motto means that any bowl can also be served as a wrap, should one prefer.

After quickly garnering an enthusiastic local following in its first season and receiving requests from Sussex County residents to open a second location, Pack da Bowl decided to expand its footprint to Bethany Beach in 2022. Unlike the Ocean City location, which is carryout only, the new Bethany Beach location offers a full dining room in a newly renovated space.

Whether you’re looking for healthy options to align with your New Year’s resolutions or you just want a filling and tasty meal, visit either Pack da Bowl location. You can place your order online, at packdabowl.square.site CS

Let us floor you!

PORTIONS

All bowls at Pack Da Bowl are served in 32-oz containers, so walking away hungry is unlikely.

Simply Broadkill Beach

Written by Kristen Hampshire | Photography by Stylish Productions

TRADITION MEETS COASTAL AND CLEAN LINES IN THIS OCEANFRONT BEACH HOUSE ON THE DUNES

“Clean, crisp and uncluttered” was the underpinning vision for a Broadkill Beach house with expansive dune views — decorated but not overdone, seashoreinspired but not “cute coastal,” said Jamie Merida, owner of Jamie Merida Interiors and Bountiful Home in Easton. When the clients enlisted in his firm and designer Leigh Mayhew to transform an outdated, four-bedroom oceanfront home into a comfortable place to vacation, they went into the project with a mind to maximize views and to celebrate coastal accents in a unique way (leaving the starfish and anchors out of it, for example).

“Everything in the home was knotty pine and paneling, and there was an oversized stone fireplace — it was definitely a pig’s ear,” Merida quipped, relating that the 1,900-square-foot residence had good bones, loads of potential and the ultimate selling point: location.

“The property is on the dune, and Broadkill is kind of a secret. It’s a throwback, feels like a beach town, and you can walk around barefoot.” Similarly, the down-to-earth clients were grateful for the opportunity to acquire and renovate the special home, Merida said. “They gave us a free hand and trusted us enough to turn us loose, and I’ve said this for 20-some years: There is nothing better than when a client says, ‘I’m so lucky I can live here.’”

Here is how Jamie Merida Interiors capitalized on dune views, executed a traditional-made-modern design aesthetic and created a fresh and functional home with thoughtful pieces.

UNIQUELY COASTAL The shared mindset for this project in Broadkill Beach was to maximize views while celebrating coastal accents in unique ways.

Oyster Bar

As Merida indicated, the clients wanted the design to embrace the Coast without introducing blatant seaside graphics or decor. One example of this is an original, English four-drawer chest with an oyster-shell veneer. “The reason we call it that is because the sliced wood looks like oyster shells, so it’s a nice nod to the beach in a subtle way.”

A wingback chair with blue detailing is “exuberant and fun and gives punch to that corner,” which looks out to the water more openly, since niches were carved into the wall for displaying a statement vase while allowing those enjoying the space to capture dune and ocean views. The nautical mirror was designed by Merida for Chelsea House.

Weathered Traditional

Floor-to-ceiling windows are the dining room “art,” and a weathered, antique-style dining table with a trestle base introduces curvature that juxtaposes the long, linear surface and upholstered bench seating. A brass chandelier fashioned after a lantern shape, yet elongated, maintains an airy feel in the space. “It’s very clean and very undone — simple,” Merida shared.

ATTENTION TO DETAIL

Pieces like this original, English four-drawer chest with oyster-shell veneer epitomizes the outside-thebox beach theme Jamie Merida was going for.

Coastal Conversation Space

Four swivel chairs in a breezy, blue stripe capture a coastal feel, while a functional, navy-leather ottoman features nailhead detail that resembles waves. This seating space connects to a larger living area with a couch and TV — all pieces positioned so the clients, family and guests could enjoy views.

The existing fireplace was removed; now, the client can enjoy warmth from a stucco-faced fireplace that is open on both sides. “Even in winter months, you can be there when it is cold and light a fire, and it still feels cozy,” Merida said.

Classy Nautical

A deep-blue wall in Hail Navy by Benjamin Moore washes the bathroom walls. “The dark color adds more drama, and since there is not a window in that room, why not play it up?” said Merida, adding that he’s a fan of saturated color in smaller spaces. “It makes the room look bigger because you can’t see where the border is. There is no delineation.” The client chose a whitequartzite countertop for the vanity, which features open storage that doesn’t close in the space.

Peace and Privacy

The dormer-style ceiling in the primary bedroom has a nickel-gap white finish (as opposed to shiplap, due to the nickelsized gap between boards). “They wanted the room to be calm, tranquil and relaxing, which is what we did, while keeping the blue-and-white theme to include pops of color,” Merida said.

IN THE NAVY Strategic deployment of deep-blue hues add a splash of drama while making smaller spaces appear larger.

“The property is on the dune, and Broadkill is kind of a secret. It’s a throwback, feels like a beach town, and you can walk around barefoot.”

Top-Shelf Fixtures

“Every time I get the chance, I’m doing brass because it looks fresher [than brushed nickel],” Merida said, adding that brass pulls and fixtures also “upgrade” a space and stand out against the deep navy and white cabinetry, while complementing lighting.

Tapping Into Tradition

As Merida said, the interior is not “overdone,” yet it is decorated in an intentional way. These Chinese ginger jars in a matte blue are “a fresh take on a traditional form,” he described. “It goes back to pulling in tradition versus focusing only on a coastal look.” CS

Fine Design Is All In the Details

THE BURLESONS ENLISTED IN INTERIOR DESIGNER LOUISE LANTZY OF MITCHELL’S INTERIORS IN LAUREL TO OUTFIT THEIR HOME WITH TRANSITIONAL AND ELEGANT-ECLECTIC STYLE

Written by Kristen Hampshire | Photography by Grant L. Gursky

SETTING OF SOPHISTICATION

The Burlesons’ home in The Peninsula features a clean and largely neutral color palette.

When Edd and Linda Burleson acquired their vacation home in Millsboro in The Peninsula on the Indian River Bay, it was fully furnished — and in dire need of updating to suit the lifestyle and taste of a couple who appreciate fine furniture. The Burlesons wanted to make it their own, and upon recommendation turned to Mitchell’s Interiors in Laurel and interior designer Louise Lantzy for furniture selections, paint recommendations and essentially a top-to-bottom overhaul.

Over the span of a few years, the Burlesons moved through the fourbedroom home. “We renovated the kitchen, painted everything inside, gutted the guest bathroom and put in an elevator,” said Linda, scratching the surface of the project, which indeed was a labor of love. “What drew us there is the gated community with a golf course and all of the amenities.”

Louise added, “Linda has an eye. The couple are design savvy, and they were just so lovely to work with.”

The Burlesons met Louise in the 40,000-square-foot Mitchell’s Interiors showroom when she was searching for white twin beds for her teenage granddaughters’ bedroom. Louise understood her vision, helped her select the beds and sourced a navy-glazed Gat Creek chest with divided drawers and a coordinating nightstand.

From there, Louise and the Burlesons outfitted nearly every room in the house, seeking out transitional and eclectic pieces that are clean, largely neutral in tone and not at all coastal. Here’s a tour of the thoughtfully designed two-story home.

First, the Paint

Louise advised on paint colors, spending several hours with the Burlesons as part of Mitchell’s Interiors’ complimentary design services. The couple decided on a neutral palette of grays and taupes by Sherwin Williams, including Functional Gray, Westchester Gray, Dhurrie Beige, Mega Griege, Elephant Ear and Toasted Honey. This created an updated canvas and allowed for selecting standout furniture pieces.

Dressing the Floors

Rug selections came next and directed upholstery decisions, Louise said. While the upstairs is carpeted wall-to-wall in broadloom, the refinished hardwood throughout the rest of the home required rugs. Neutral walls gave the Burlesons an opportunity to choose rugs with pattern and interest by Loloi.

A Master Statement

EXECUTIVE THINKING

Edd Burleson’s compelling office space began with a campaign-style Theodore Alexander file cabinet to which a matching Theodore Alexander desk was added, along with custom-designed nail-headsuede wallcoverings.

A stately open canopy bed by Caracole has brass detail and a headboard in rich walnut and dark chocolate. The bedroom’s foyer features a Charleston Forge console with a modern, half-moon base that juxtaposes the clean-lined surface. On top is a John Richard lamp of stacked stone that lends an organic, Zen feel, leading to a space where the couple can retreat.

Stylish Seating & Complimentary Pieces

In the great room, Louise guided the Burlesons toward a sectional by Sherril with an eightway, handtied, hardwood, kiln-dried frame. It was manufactured in North Carolina and is upholstered in a soft, gray woven fabric. Louise paired this with two American-leather stylized wing chairs in a sleek gray. Dual etageres in nickel offer space for functional storage and decorative accents.

In the upstairs lounge, a Norway Stressless sectional in chestnut-colored leather is complemented with Charleston Forge accents such as end tables of iron and glass.

An Eclectic Office

Design inspiration for Edd’s office began with a piece he already had: a campaign-style Theodore Alexander lateral file cabinet. Louise found a matching Theodore Alexander desk, and she custom-designed the room’s wallcoverings, which feature vertical rows of brass nail-head on a taupe-suede background. The front work below the chair rail is painted in Toasted Honey. Another interesting piece in Edd’s office: a 5½-foot Howard Miller surveyor grandfather clock with antique brass finish.

Voted

Graceful Dining

A washed-taupe dining table by Chaddock with chairs by Design Master are upholstered to add warmth to the room. A bench seat flanks three transitional highbacked chairs, with a coordinating seat at each table end. Above it is a chandelier by Elegant Lighting that spans the length of the table and features BB-sized metal roping draped over an artistic brass base.

A

Guests are greeted by a hammered silver console by Berhardt with translucent twin lamps atop. Two Gotham sconces by Regina Andrew with polished-nickel crosses over an alabaster square cover are on either side of a canvas by John Richard that is awash in blues and speaks to the sea in a subtle way. And speaking of impressions, some other eye-catching touches throughout the home include the first-floor powder room’s metallic-goldpapered ceiling, which was repeated upstairs in the master foyer.

“Throughout the process, Louise showed us samples of materials and upholstery, so it was easy to make selections — she is very knowledgeable,” Linda said. CS

Bird’s Eye View

Those who live on the Delmarva coast year-round, or visit in the winter, know how rarely it snows. The opportunity to see beaches and marshes covered in snow on a frigid winter day is an experience that contrasts deeply with our preferred experience of a hot summer day at the beach. When that unique coastal winter storm results in snow-covered marshes, what better way to see a freezing winter’s sunrise, with interesting patterns in both sky and marsh, than with a photograph taken at bird’s-eye level? This image, captured just outside of Lewes, is of Wolfe Glade Creek, which flows into the Lewes and Rehoboth Canal. CS

Photo and description by Tony Pratt

Takacs, DMD Kristen Mazzei, DMD

2013-2022