A YEAR OF BEAUTY | ASK THE EXPERTS | WEIGHT LOSS PEP TALK
HE FROM T R OF E H IS L B PU
Ocala
e Magazin
Superfood Or Super Hype?
LUNG CANCER SCREENING CAN HELP LONGTIME SMOKERS BREATHE A LITTLE EASIER
STOP LUNG CANCER BEFORE IT STOPS YOU Are You a Longtime Smoker? This Simple Scan Can Save Your Life. Lung cancer is the #1 leading cause of cancer death in the US, above breast, prostate and colorectal cancers. The vast majority of cases occur in heavy smokers.
Who is Considered a Heavy Smoker? The American Cancer Society considers someone to be at high risk of developing smoking-related lung cancer when they share the following traits:
AGES
55-77 Ages 55-77
Currently smokes or has quit within the past 15 years
Has smoked tobacco for 30 or more “pack years,” which is the number of packs smoked per day times the number of years smoked
Unfortunately, by the time symptoms appear, lung cancer has usually spread outside the lung, making it difficult or impossible to treat. Early detection is the key to surviving lung cancer. If you’re 55 or older and a heavy or longtime current or former smoker, talk to your doctor about a screening chest scan called Low Dose Computed Tomography (LDCT). This painless, noninvasive test uses up to 90% less ionizing radiation than standard CT scans, and can capture lung cancer in its earliest stages when it is easiest to treat. With your doctor’s referral, your scan may be 100% covered by Medicare. People 50 and older with a 20-pack-year smoking history combined with at least one other risk factor, such as a personal or family history of lung disease, are also considered high risk. Talk honestly with your doctor. If LDCT is right for you, your doctor can refer you to RAO for advanced LDCT services. Our team of Board Certified radiologists will work directly with your doctor to review your results and ensure you’re getting the best possible care.
Don’t Wait! Talk to Your Doctor About Lung Cancer Screening.
RADIOLOGY ASSOCIATES OF OCALA, P.A.
(352) 671-4300 | www.RAOcala.com MEDICAL IMAGING CENTER TIMBERRIDGE IMAGING CENTER
Take Control of Your
Hip Pain Hip pain can make you feel like a different person, keeping you from everyday activities. Mako Robotic-Arm Assisted Technology, the latest in total hip replacement is now available in Ocala.
It’s Your Move. Mako Total Hip Replacement is available at Ocala Regional Medical Center.
Call Dr. Derek Farr today at 352-369-1099!
2640 SW 32nd Place, Ocala TwinPalmOrtho.com For more information on Mako robotic-arm assisted surgery or to reserve a seat at an upcoming educational seminar, please call 800-530-1188. Thursday, Dec 1 at 2pm • Comfort Suites, The Villages
Individual results vary. Not all patients will have the same post-operative recovery and activity level. See your orthopaedic surgeon to discuss your potential benefits and risks. MKORIO-PE-6
Live Your Life
IN MOTION We’re committed to making a difference.
We perform the following specialized joint surgeries:
When you live life “on the go,” you don’t want chronic joint pain to slow you
• Knee replacement
down. That’s why Ocala Health takes a leading-edge, comprehensive approach
• Partial knee replacement
to the treatment and rehabilitation of joint pain – designed to return you to
• Knee resurfacing
maximum function as quickly and safely as possible. Our exceptional outcomes
• Hip replacement using both anterior and posterior approach
and shorter average length of hospital stay is among the best in the country.
• Shoulder replacement Highly trained board-certified orthopedic surgeons and a multi-disciplinary
• Reverse shoulder replacement
patient care team work with you and your primary care physician to develop a
• Arthroscopic sports medicine
customized treatment plan. If you need surgery, we offer the most advanced surgical procedures using the latest technologies, including minimally invasive techniques with the MAKO robotic arm.
To be connected with our award-winning team of physicians, please call 1-800-530-1188 or visit us at ocalahealthsystem.com.
january
FEATURES
2017 COVER
Superfood Or Super Hype? ›
P A G E 26
It’s hard to escape the lure of superfoods. But do they deliver what they promise or is it just good marketing? › By JoAnn Guidry FEATURES
All About Attitude › P A G E 20 Leave boot camp to the military. Swap exercise overkill with uplifting baby steps to sensibly achieve a long-lasting healthy weight. › By Brett Ballantini Advice From The Pros
We searched out a variety of local experts for hard-earned counsel in their specific areas of expertise. Heeding their wise advice can save you time, money and frustration—and, in some cases, might even save your life. › By Cynthia McFarland
›
P A G E 30
A YEAR OF BEAUTY | ASK THE EXPERTS | WEIGHT LOSS PEP TALK
FROM THEOF PUBLISHER
Ocala Magazine
Superfood Or Super Hype?
DEPARTMENTS
H E A LT H Y
›
beat
PAGE 7
H E A LT H Y
›
dose
P A G E 11
H E A LT H Y
›
body
P A G E 39
H E A LT H Y
›
vibe
P A G E 45
TRENDS | NEWS | PEOPLE
INSIGHT | ADVICE | SOLUTIONS
NUTRITION | FITNESS | BEAUTY
MIND | SPIRIT | FINANCE
By Laurel Gillum and Cynthia McFarland
By Laurel Gillum and Katie McPherson
By Angelique Anacleto and Laurel Gillum
By Laurel Gillum
› 8 Saving through scent. › 10 Pack a bag.
› 17 Redefining addiction. › 18 Go natural.
› 40 A year of beauty. › 42 Don’t eat that!
› 46 It’s good to give. › 48 New year, new planner.
JAN ’17 › healthylivingmagazines.com
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ADVISORY BOARD
HEALTHY LIVING MAGAZINE has brought together a group of medical experts and community leaders to serve on our advisory board and share their expertise and insight with our readers.
Craig Ackerman Public Information Officer FLORIDA DEPARTMENT OF HEALTH IN MARION COUNTY
Ashley Hersey Clinical Liaison
KINDRED HOSPITAL OCALA
Ashley Cauthen, M.D.
Cosmetic And Clinical Dermatology MIDSTATE SKIN INSTITUTE
Derek Farr, D.O. Orthopedic Surgeon TWIN PALMS ORTHOPEDICS
Joseph Foster Senior Solutions Director
healthylivingmagazines.com JAN ’17
Director, Marketing & Communications SEVEN RIVERS REGIONAL MEDICAL CENTER
Katie Myers, APR Director Of Marketing And Public Relations CITRUS MEMORIAL HEALTH SYSTEM
Navinderdeep Nijher, M.D. Plastic Surgery
OCALA PLASTIC SURGERY
Chris Okonkwo, M.D. Pediatrics
Amanda Ostrom
Director of Marketing and Communications RADIOLOGY ASSOCIATES OF OCALA, P.A.
Michael Holloway, M.D.
Jayanti Panchal, M.D.
LIFESTYLE SOLUTIONS MEDSPA
SUCCESS BY DESIGN
Mark Jank, M.D.
Carolyn Reyes, MPA, M.Ed.
Ophthalmology
4
Amy McLaughlin, APR, CPRC
Carmen M. Hernandez
Physician-Directed Weight Management & Medical Aesthetics
• 24-Hour, 7-Days/Week Skilled Nursing Care • Physician Oversight • 7-Days/Week Physical, Occupational and Speech Therapies
CHAPTERS HPH HOSPICE
CHILDREN’S HEALTH OF OCALA
FLORIDA DEPARTMENT OF HEALTH
Let us help you and your loved one reclaim the highest level of independence possible with services including:
Director of Professional Relations
SUPERIOR RESIDENCES OF LECANTO
Health Education Program Manager
Our family caring for yours
Linda M. McKenna
OCALA EYE
Internal Medicine And Medical Weight Management
Community Liaison, Citrus & Hernando Counties COMFORT KEEPERS
Northport Health Services of Florida, LLC d/b/a/
Crystal River Health & Rehabilitation 136 NE 12th Ave., Crystal River, FL 352-795-5044 crystalriverhealthandrehab.com
Brittney Marthaller
Director, Marketing & Public Relations OCALA HEALTH
Meghan Shay, CFRE
Director Of Public Relations And Development THE CENTERS
MARION&CITRUS
PUBLISHER
Kathy Johnson
kathy@healthylivingmagazines.com OFFICE/PRODUCTION MANAGER
Cynthia Brown
art@healthylivingmagazines.com EDITORIAL EXECUTIVE EDITOR
Karin Fabry-Cushenbery
karin@healthylivingmagazines.com MANAGING EDITOR
Melissa Peterson
melissa@healthylivingmagazines.com ASSOCIATE EDITOR
Katie McPherson
• C O N S U LTATI O N S
katie@ocalastyle.com
• B OAR D & TR AI N
ASSOCIATE EDITOR & SOCIAL MEDIA SPECIALIST
Cealia Athanason
• P R IVATE LE S S O N S
cealia@ocalastyle.com
• P U P PY I M P R I NTI N G
CONTRIBUTING WRITERS
Angelique Anacleto Brett Ballantini Jim Gibson Laurel Gillum JoAnn Guidry Bonnie Kretchik Cynthia McFarland
• OBEDIENCE/ O F F-LEAS H • H U NT & R ETR I EVE
CARLA W. RICHARDS Founder/Trainer
352.745.0147
ART
carla@goldenviewdogtraining.com
www.goldenviewdogtraining.com
art@healthylivingmagazines.com CREATIVE DIRECTOR
Jessi Miller Castro GRAPHIC DESIGNERS
Christina Geiger Kristy Taylor PHOTOGRAPHERS
Ralph Demilio John Jernigan Sheila Hartley fotolia.com
We Proudly Welcome
SALES
Kathleen Telusma, DPM
DIRECTOR OF SALES
Dean Johnson
Dr. Kathleen Telusma grew up in Orlando, Florida. She remained in Orlando for her college education where she received a BS in molecular biology and microbiology from the University of Central Florida. She went on to continue her medical education in Philadelphia, Pennsylvania, at Temple University where she earned her Doctorate in Podiatric Medicine. Dr. Telusma went on to finish her medical training by completing her surgical residency at the Atlanta VA Medical Center. Upon the conclusion of residency, she sought to return to Central Florida for practice. She is now happy to be the newest addition to Family Foot and Ankle. She treats a variety of foot and ankle pathologies with interests, including dermatology, wound care, bunions, hammertoes and heel pain.
deanjohnson@healthylivingmagazines.com SALES MANAGER
Sharon Morgan ACCOUNT EXECUTIVES
Lori Tani Skip Linderman Peggy Sue Munday Liza Fritz Tammy Walters Dawn Anderson DISTRIBUTION
Treatment of Common Ailments such as Bunions, Hammertoes, Heel Pain, Fractures, Sprains, Athlete’s Foot, Neuromas, Tendonitis Ankle Arthroscopy • Laser Foot Surgery Sports Related Injuries Children’s Foot Care • Custom Orthotics
Dave Adams Debra McQueen Rick Shaw OCALA PUBLICATIONS, INC.
o: 352.732.0073 › f: 352.732.0226 1007 E. Fort King St., Ocala, FL 34731 healthylivingmagazines.com HEALTHY LIVING MAGAZINES / JANUARY 2017 / VOL. 5, NO. 1 Published monthly by Ocala Publications, Inc. All contents © 2017 by Ocala Publications Inc. All rights reserved. Nothing may be reprinted in whole or in part without written permission from the publisher. For back issues or advertising information, call (352) 732-0073. Return postage must accompany all unsolicited manuscripts and artwork if they are to be returned. Manuscripts are welcomed, but no responsibility can be assumed for unsolicited materials. “Promotional” and “Promotional Feature” denote a paid advertising feature. Publisher is not responsible for claims and content of advertisements. OCALA / MARION COUNTY
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Dr. Noroozi
WE NOW HAVE DIGITAL XRAY ON PREMISES
Sheila Noroozi, DPM, FACFAS Family Foot and Ankle, LLC Diplomate, American Board of Podiatric Surgery Board Certified in Foot & Ankle Surgery
Dr. Amin
2825 SE 3rd Ct. Ocala, FL 34471
352.867.0024
www.FamilyFootAnkle.org
MOVING FORWARD MOVING FORWARD MOVING FORWARD MOVING FORWARD
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JAN ’17 › healthylivingmagazines.com
TRADE GOTHIC BOLD (Kerning 50pt) TAGLINE FONT:
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Affordable Luxury Living... You Deserve It! • • • • • •
Retirement Living At Its Best
Chef-prepared dining twice daily Housekeeping and linen service Full-service beauty salon and barber shop Monthly rental, including utilities Outings and daily engaging activities Membership to AJ’s Fitness Center is included!
Call today for a complimentary lunch or dinner tour!
Not-For-Profit Provider
3211 SW 42nd Street, Ocala, FL 34474 352-237-7776 Ext. 254 www.hawthornevillageofocala.com
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TRENDS NEWS PEOPLE
H E A LT H Y
NEWS
Ready, Set, Race!
Lace up your running shoes—the Ocala Marathon is back and will take you through some of the most scenic routes in Ocala’s horse country. This year’s event is set for January 15 and is the fifth race in the Big Hammock Race Series–Season 2, presented by Prime Mortgage Group. The BHRS is a series of eight races throughout Marion County, allowing runners and walkers of all levels to achieve prizes and perks as they move through the challenge to complete as many races as possible. The Ocala Marathon also includes a half marathon and 5K for runners who aren’t quite ready to tackle the full marathon. We’ll race you to registration! Additional race information can be found at bighammockraceseries.com.
DAY & DAY, PA
rog PlaIdRESFOUR CES CRE ATIV E
PAGE
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H E A LT H Y
beat PEOPLE
Nose To The Ground
Bloodhounds use finetuned skill sets to track and locate missing persons. › By Cynthia McFarland
› Photos Courtesy of Find-M’Friends
I
t was 1:30 in the morning when Linda Boles got the call. An elderly man with dementia was missing. Within minutes, Boles and her dog, Winchester, aka “Winn,” arrived at the missing man’s home. Boles, a bloodhound trainer and founder of Find-M’ Friends, Inc. based in Crystal River, Florida, volunteers with the Citrus County Sheriff Department using her scent-discriminating bloodhounds to track and locate missing persons. Almost a year earlier, the man’s wife had requested a human scent preservation kit, knowing his dementia put him at high risk for going missing. “Law enforcement already had boots on the ground, including a German Shepherd, and a helicopter in the air but couldn’t find the man,” Boles recalls. “I let my dog smell the kit, and within five minutes, she had found him; he was hiding in bushes behind a building in the neighborhood.”
Head Start
Boles has worked tirelessly to encourage families with children, elderly and those with conditions such as Alzheimer’s and dementia to utilize the scent kits her organization provides free of charge. Each kit contains a sterile pad used to collect odor by rubbing it on your body. The pad is then sealed in the kit’s jar and a tamper tape placed across the lid. “Each person has their own individual scent, which is as unique as their fingerprints,” Boles explains. “Your odor comes off the top of your head almost like a chimney, and then falls to the ground, but like smoke coming out of a chimney, if it’s windy, that scent can drift across an area. Having a scent kit does two things: It saves time and allows the dog to work off a pure scent.” Using a scent kit is like wearing a seat belt, she adds. “You wear the seat belt ‘just in case.’ You can collect your scent—or your child’s or elderly parent’s—just in case they ever go missing. We have
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healthylivingmagazines.com JAN ’17
BLOODHOUND FACTS & TRIVIA
partnered with the Citrus County Sheriff Department on the child ID kits (fingerprints, DNA, photos), which can help identify a body, but the scent kit allows a dog to trail them from their last known location and hopefully bring them home before something happens.”
Trained To Track
After Boles fell in love with bloodhounds a number of years ago, it only felt natural to use the dogs in a way that would help others. She started volunteering with the Citrus County Sheriff Department, but searches have taken her far from home. “We’ve searched in Levy County, North Florida, Alabama and Tennessee,” says Boles, who now purchases and trains several dogs a year to become certified working dogs, which her organization then donates to law enforcement. Boles buys her puppies from a reliable breeder in Alabama who raises bloodhounds from lineages known for their tracking abilities. “This breeder is amazing. By the time we get them at just 8 weeks old, they are already on a lead and following puppy trails,” she notes. “They’re desensitized to gunfire and are fearless; they run toward noise instead of away from it.” From this early beginning, it’s then about honing the dogs’ innate desire to track. “Their ability to follow a scent is God-given, so you just have to work on it,” says Boles. She uses “track layers,” assistants who walk into an area and leave a “hot track” for the puppy to follow. Initially, the person hides only 20 to 50 yards away
from the starting point. As soon as the puppy locates the hidden person, the young dog is lavishly rewarded with play, love and treats. “We praise and play with them extensively at the end of every successful search,” Boles notes. “That’s the reward they work for, and they love it.” From these early lessons, the training continues with longer and more complicated scent trails. By the time dogs are a year old, they are good at following six-hour-old tracks. The more they mature and work with an experienced handler, the better they become. Boles prefers female dogs, as she thinks they are less distracted, but adds that it really comes down to the individual and their training. Trained bloodhounds will follow one individual smell that has been presented, so that even in a crowd of people, they will find that one person. “My father had Alzheimer’s, and this struck a chord with me,” says Boles. “These dogs are so valuable at finding missing people, whether they’re a child, elderly or a criminal. It especially touches my heart to be able to give back to the community and help the vulnerable—the young and the elderly.”
Also known as the St. Hubert hound or Sleuth Hound, bloodhounds are famed for their tenacious ability to follow scent over great distances. Originally bred to hunt deer and wild boar, they were later specifically trained to track humans by scent. Their large, drooping ears help prevent scent particles and cells from scattering while the dog is scenting.
Shawl: the folds of wrinkled skin under the dog’s lips and neck, which help catch stray scent particles in the air
4 billion: number of olfactory cells in a bloodhound 12 million:
number of olfactory cells in a human
80 to 110 pounds:
average weight
23 to 27 inches: average height
Learn more › FIND-M’FRIENDS IS A 501(C)(3), SO ANY DONATIONS ARE TAX DEDUCTIBLE. BOLES, HER TEAM AND DOGS ARE AVAILABLE FOR DEMONSTRATIONS AT CIVIC ORGANIZATIONS. › (352) 613-3486 › findmfriends.org
JAN ’17 › healthylivingmagazines.com
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H E A LT H Y
beat
TRENDS
The Brown Bag Challenge
Each month we create a new challenge for our readers to try to improve their health and wellness. This month, bid your favorite dollar menu farewell— you’ve got lunches to pack. The Issue
The Challenge
1.
12. Mediterranean wrap stuffed with grilled chicken tenders, couscous and tomatoes with a side salad 13. Veggie-packed pita pocket (carrots, red pepper, black olives, Neufchatel cheese and Italian dressing) 14. Sliced turkey and reduced fat cheese rolled up in a whole-wheat tortilla with a side of pretzels 15. Ham and cheese sub (with lots of veggies!) and a chocolate chip cookie on the side 16. Buttered noodles with apple slices on the side 17. Turkey sloppy joe with a side of celery sticks and ranch 18. Ricotta and strawberry whole wheat wrap with a side of salted pecans 19. Whole wheat bagel pizza with reduced fat cream cheese, diced tomatoes and sliced pepperoni 20. Berry salad with chicken, strawberries, blueberries, walnuts, gorgonzola, oil and vinegar 21. Tasty panini with sliced chicken breast, ham and Swiss cheese on a whole-wheat roll with marinara 22. Veggie platter with hummus and pita crackers
How do we avoid eating fast food when almost every billboard on the way to work encourages us to try a delicious-looking, calorie-ridden combo? It’s quick, it’s easy—but is it healthy? The American Heart Association recommends that we limit our daily saturated fats to less than 7 percent of our total calorie intake. Most fast-food meals nearly triple that figure—talk about a cheat day. Easy kale salad (kale and shredded deli meat), with a side of strawberries 2. Chicken salad stuffed bagel with a side of carrots and ranch 3. Snack box with hardboiled eggs, yogurt, cubed cheese and deli meat rolls 4. Hummus wrap with a side of Greek yogurt 5. Apple slices with almond butter and a side of trail mix 6. Egg salad sandwich on a croissant with a side of grapes 7. BLT wrap with a side of baked potato chips 8. Peanut butter, banana and honey quesadilla with a side of blueberries 9. Tuna fish salad on field greens with a side of sliced tomatoes 10. Leftovers! Make enough at dinner and you’re good to go for lunch. 11. Easy pasta salad (bowtie pasta, grape tomatoes, olive oil, red-wine vinegar, cheese and pepperoni)
Skip the drive-thru burger and fries, and opt for a homemade lunch instead. And meal prep doesn’t have to be a burden. Try preparing food the night before work, so you can easily grab and go in the morning. Here are 22 meal ideas for 22 work days that will not only energize you but impress your taste buds as well.
Sources: bhg.com, huffingtonpost.com, realsimple.com, health.com
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healthylivingmagazines.com JAN ’17
INSIGHT ADVICE SOLUTIONS
H E A LT H Y
INSIGHT
Under Control
In a recent study by the University of Copenhagen in Denmark, more than 1 million women, ages 15-34 with no history of depression, were analyzed to determine a link between birth control and depression.
Source: cnn.com
After the data was reviewed, researchers concluded that the use of hormonal birth control was positively linked to the diagnosis of depression and the use of antidepressants. In fact, it was reported that 40 percent of women over the six-month study period had an increased risk of depression while on hormones, opposed to the women who did not use the pill. Pregnancy prevention is not limited to hormone pills. Consult with your gynecologist to decide which method of birth control is right for you.
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PROMOTIONAL FEATURE
Give A Child A New Start In The New Year
Adopt a local child and make a difference for life.
T
hroughout our community there are many children who have spent much of their youth in unsafe environments before being taken into foster care. As the new year dawns, they need a safe, loving home and caring family to help them achieve a brighter future. Please read more about them and ask yourself if you feel called to open your heart and home to give a forever family.
Olivia is an engaging young lady who describes herself as a “girly girl.” She loves fashion but also enjoys singing, dancing, school and church. She says that her most prized possessions are her friends, with her biggest wish being to have a permanent family.
Moise was born in Haiti and entered the foster care system Abigail is a sweet young lady who loves simple pleasures
like riding a bike and singing songs. What she wants more than anything is “a family who will never give up on me and will always love me.”
here at a young age. He has lost a lot but not his sense of humor or his love of animals and sports. Moise (who prefers to be called Moe) is Haitian for Moses, and he hopes for a loving home for the new year.
Mekdes is a beautiful young lady with a cultural background Beau is a truly wonderful child with a big smile who gets
stemming from Africa. She would love new siblings, a mother who enjoys shopping and a father with a passion for travel and learning.
along well with others. Among his favorite things are SpongeBob and playing catch. Beau needs a family that is committed to his lifelong success.
KIDS CENTRAL, INC. › 901 Industrial Drive, Ste. 200, Wildwood › (352) 387-3487 › KidsCentralFosterParents.org
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healthylivingmagazines.com JAN ’17
Local Foster Parents
speak from the heart
“There are children who need your help.” “you can help an older child and their siblings for a lifetime.” “Every child deserves a chance.” Hundreds of abused, abandoned and neglected children
in Citrus and Marion Counties need a safe, loving home.
These foster and adoptive parents had the heart to help. do you? change a life for good
Foster or Adopt an Older C hild
Kids Central, Inc. is the nonprofit organization charged with preventing and treating child abuse and selected by the State of Florida to coordinate child protection services in Citrus, Hernando, Lake, Marion and Sumter Counties (Circuit 5). No person shall be discriminated against on the basis of race, color, religion, sex, age, national origin, disability, sexual orientation, martial status or any other characteristic protected by federal, state or local law. Funded via Cooperative Agreement with the U.S. Department of Health & Human Services, Administration for Children and Families Federal Opportunity Announcement, Diligent Recruitment Families for Children in the Foster Care System: HHS-2013-ACF-ACYF-CO-0593. Award #: 90C01112-01-00
KidsCentralFosterParents.org 352-873-6332
PROMOTIONAL FEATURE
Your Life. Your Choice.
Canterfield of Ocala encourages and enables active lifestyles, along with the freedom to live life your way—all in a luxurious, home-like environment.
Philosophy Canterfield of Ocala is taking a new approach to the independent and assisted living community. In Executive Director Jim Mikula’s mind, it’s all about providing the assistance you need in order to live your desired lifestyle. People are reluctant to go into senior living communities because they are afraid of losing their independence and having to live in an institutional environment. But that is not true at Canterfield. Mikula has a background in advancing care for with people with head injuries. When he eventually moved into management and senior care, he knew the assisted living industry had to change. “The focus should be on what people can do, not what they can’t
14
do. There should be activities to keep people active and not just busy,” he says. “People want to be valuable. The worst thing we can do is make people feel worthless.” And that’s what Canterfield of Ocala is all about. It is a familyowned community that provides the greatest degree of independence to its residents. Stimulating activities go beyond Bingo—with trips to see plays, eat at new restaurants and even go on boat rides in the plans. Mikula says it’s the kind of community he wants to go to when he’s tired of keeping up a home. People who come to Canterfield are coming to a home where they don’t have to worry about maintenance, cooking or cleaning. Everything is taken care of, leaving residents free to live as they choose. “We take away the hassles of life,” Mikula says. “We want to make this your home.” When a resident needs it, the nursing staff at Canterfield can provide assistance. The nursing staff is well-trained and able to take care of most medical needs, but if residents need further rehabilitation, Canterfield’s sister community, TimberRidge Nursing
healthylivingmagazines.com JAN ’17
& Rehabilitation Center, will take care of them until they are able to return home to Canterfield. That’s a great example of what Canterfield calls its “aging in place” commitment. Residents aren’t moved from one building to another based on medical need. Instead, if a resident moves in as a completely independent individual and then needs a bit of assistance later, the medical care comes to the resident, instead of the resident having to move to the care. The beauty of this way of living is that residents have their own home, the same friends and the same caregivers. “Our job is to provide medical assistance to enable you, and not focus on your disabilities,” Mikula
People who come to Canterfield are coming to a home where they don’t have to worry about maintenance, cooking or cleaning. Everything is taken care of, leaving residents free to live as they choose.
says. “We are focused on keeping people active and aging in place.”
Amenities Canterfield’s commitment to freedom of choice is also reflected in the food. The community’s talented chef has an impressive résumé and will be able to cater to specific dietary needs, as well as provide everything from home-style to fine-dining options. Essentially, the food won’t just taste delicious; it will look delicious and be readily available, too. “We’ll make food a wonderful experience,” Mikula says. “You get up when you want and eat when you want,” he says. “Our menu will have a dozen anytime
items. You can have breakfast at dinner if you want. Why not?” The new, three-story Canterfield building is designed to look and feel like home. At the front of the building, there’s a sitting room area that looks just like a living room. The windows overlook the parking lot and front drive, so residents can relax while waiting for visitors or transportation. On the ground floor, there is also a memory care unit for residents with dementia. The unit has room for 22 people, and residents share meals together and have the same caregivers, who are well-trained in caring for people with any type of dementia. Memory care residents enjoy their own home-like environment with the same luxuries as the residents in the main part of the building. Canterfield has 91 apartments and six villas to keep the number of residents to
CANTERFIELD OF OCALA › 9589 SW HWY 200, Ocala › (352) 877-7100 › canterfieldofocala.com
around 100 to 105 people. Mikula says this is the sweet spot they’ve found between being economical but not so big that residents lose individuality. All of the apartments have kitchenettes, walk-in closets, several windows, granite countertops, spacious bathrooms and ample living space. There are six different studio layouts and three different one-room layouts to choose from. Canterfield feels like a high-end apartment building and, besides the beautiful building, everything is right there. The first floor has a large dining area with a private dining room for family get-togethers or parties, weekly housekeeping and laundry are provided for you and there’s a beauty salon, a multi-purpose room with a theatre screen, an exercise room, an arts and crafts activities room, a library and Wi-Fi available throughout the entire building. “We create the best possible care,” Mikula says. “We’re driven to make a difference.”
Canterfield of Ocala
An Assisted and Independent Living Community
Assisted Living License Pending
JAN ’17 › healthylivingmagazines.com
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Central Florida’s Largest Wholesale Hearing Aid Center is Here! NOTICE TO THE PUBLIC: SPECIAL TEST MARKET The firm of Cohen, Ashton & Miller will be holding a product test market event in your area. In order to introduce the latest technology in the field of digital hearing devices, during this event only, all hearing devices will be offered at tremendous discounts—making them affordable to the people who need them most. In addition, to further demonstrate the incredible performance of these devices, we will be conducting a 3-day demonstration performed by trained representatives specializing in the latest in hearing technology. Receive a FREE Fiber Optic Otoscope Exam—a completely painless procedure that reveals and evaluates common hearing problems such as excessive wax buildup and damage to the ear drum, as well as a variety of other common hearing deficiencies. An audiometric hearing screening will also be performed, which is helpful to identify any other hearing difficulties and enables our technicians to determine if the newest personalized digital hearing devices will effectively correct such conditions. During this 3-day demonstration and test market event, these representatives have been authorized to offer up to 50% off the manufacturers’ retail price during this event—serving to both increase product awareness in the marketplace and provide affordable devices to people with hearing difficulties. It is the desire of NuTech Hearing to introduce these digital hearing devices to as many people as possible. We feel that this test market and introduction event is the perfect way to introduce these devices to people who otherwise may not know of the incredible technological advances being made today in the area of hearing correction. People could greatly improve their quality of life by having a special screening—free of charge—to experience for themselves what these devices can do for them. As our way of saying “thanks” for stopping by and allowing us to introduce these new devices to you, you will receive a $10 GIFT CARD! If you currently wear hearing aids or have difficulty hearing, you owe it to yourself to see what these products can do for you. Upgrades or trade-ins of your current device will be accepted, making this one of the best opportunities to affordably get the device that you need.
JANUARY 15-30, ALL LOCATIONS AVOID WAITING - CALL FOR AN APPOINTMENT
(Please bring spouse, family member or a friend with you for the “familiar voice” part of the evaluation.)
Bad Credit, No Credit, No Problem! 0% Interest (With a minimum down payment)
Ocala
352-671-2999
3405 SW College Rd, Ste 207 Colours Plaza, next to Red Lobster
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Beverly Hills
352-527-0779
4065 N. Lecanto Hwy, Ste 400
Inverness
352-419-7911
3161-C E. Gulf to Lake HWY 1/2 mile east of Walmart
Mon-Fri 9am to 4pm Sat & Sun Appt. Needed Call for more NuTech locations
nutechhearing.com
Fiscal
BUSINESS & MONEY: YOUR GUIDE TO ACHIEVING FINANCIAL WELL-BEING
Talkin’ Taxes From tax laws to tax scams
+
Budgeting Investing Your Credit Score
Emerging Entrepreneurs Going 3-D with Dimensions Works
WORKING FOR YOU Piccin & Glynn is a personal injury and wrongful death law firm with roots in Ocala since 1974. John Piccin graduated from Villanova University and The University of Michigan Law School and has been litigating on behalf of injured clients and serving the community for decades. His daughter, Katherine (Katie) Glynn, graduated from Eckerd College and St. Thomas University School of Law. She was an assistant state attorney in Marion County, practiced with Piccin & Glynn and was then recruited as the first in-house general counsel for the Clerk of the Circuit Court, where she later became Chief Deputy of Courts. Katie recently decided to rejoin her father and help advance the family law firm into the future. John and Katie handle all types of crashes— motor vehicle, trucking, motorcycle, bicycle, boating and aircraft—plus other personal injury and wrongful death claims. Other practice areas include medical and professional malpractice, product and premises liability, and insurance coverage disputes, particularly insurance company “bad faith.” Piccin & Glynn prides itself in its trial expertise and is recognized as a Preeminent Law Firm with the highest rating for legal abilities, conduct, ethics, reliability and diligence.
If you want lawyers who will passionately work to pursue your legal rights following a tragedy or significant financial loss, give either John or Katie a call. They are confident that they will obtain for you the justice you deserve.
PG
PICCIN & GLYNN ATTORNEYS AT LAW
320 NW 3rd Ave., Ocala (352) 351-5446 • (800) 969-5446 • Fax: (352) 351-8057 john@piccinlaw.com • katie@piccinlaw.com piccin&glynn.com
Contents
BUSINESS & MONEY: YOUR GUIDE TO ACHIEVING FINANCIAL WELL-BEING PUBLISHER
Kathy Johnson
kathy@healthylivingmagazines.com OFFICE/PRODUCTION MANAGER
Cynthia Brown
art@healthylivingmagazines.com
JANUARY 2017
ART CREATIVE DIRECTOR GRAPHIC DESIGNER
Kristy Taylor
...... Building A Business
PHOTOGRAPHERS EDITORIAL
John Jernigan fotolia.com
...... Stock Up
EXECUTIVE EDITOR
Karin Fabry-Cushenbery
karin@healthylivingmagazines.com MANAGING EDITOR
Melissa Peterson
melissa@healthylivingmagazines.com ASSOCIATE EDITOR & SOCIAL MEDIA SPECIALIST
SALES DIRECTOR OF SALES
Dean Johnson
deanjohnson@healthylivingmagazines.com
Sharon Morgan DIRECTOR OF CORPORATE DEVELOPMENT
CONTRIBUTING WRITER
ACCOUNT EXECUTIVES
Laurel Gillum
..... Talkin’ Taxes
.......... Don’t Get Scammed
SALES MANAGER
Cealia Athanason
cealia@ocalastyle.com
02 04 06 08 10 12 13
....... Let’s Get Fiscal
Jessi Miller Castro
.......... Budgeting Basics
Penny Miller • penny@healthylivingmagazines.com Peggy Sue Munday • peggysue@healthylivingmagazines.com Cecilia Sarco • cecilia@ocalastyle.com
........... Fully Invested
OCALA PUBLICATIONS, INC.
o: 352.732.0073 › f: 352.732.0226 › 1007 E. Fort King St., Ocala, FL 34471 › healthylivingmagazines.com HEALTHY LIVING MAGAZINES / JANUARY 2017 / VOL. 1, NO. 1 Published monthly by Ocala Publications, Inc. All contents © 2017 by Ocala Publications Inc. All rights reserved. Nothing may be reprinted in whole or in part without written permission from the publisher. For back issues or advertising information, call (352) 732-0073. Return postage must accompany all unsolicited manuscripts and artwork if they are to be returned. Manuscripts are welcomed, but no responsibility can be assumed for unsolicited materials. “Promotional” and “Promotional Feature” denote a paid advertising feature. Publisher is not responsible for claims and content of advertisements.
Tax and Business Consulting Services Accounting Auditing
“We value the relationships established with our clients and believe that our success results from their success. Our top priority is to provide each client with professional, confidential and timely service, aimed at providing unparalleled personal attention.”
334 NW Third Avenue Ocala t: 352-732-0171 f: 352-867-1370 www.djcocpa.com
Ficsal Fitness JAN ’17 healthylivingmagazines.com
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Let’s Get Fiscal
T
he same report by Citizens Advice, a network made up of independent charities out of the United Kingdom, found nearly three in four people said debt worries were having an impact on their mental health—and more than half admitted their physical health was affected. Even though a direct connection between our overall health and our checkbooks may or may not be visibly apparent, physical, mental and financial health are most definitely connected. When your finances are stable, you’re less likely to worry, and reducing stress and anxiety can have a direct impact on reducing illness and disease. And thankfully, the beginning of a new year is the perfect time to get both your fiscal and physical health in order. Follow these simple tips for a happier mind and bank account in 2017.
Pack a lunch from home instead. Eating at home won’t only help you save more hard-earned money, it will also help you lose weight, too.
Eat out less often.
Reduce your car insurance.
This goes for dinner and lunch. Avoid fast-food visits during the work day.
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big bucks. There are plenty of websites online to help you find the best deal and biggest discounts.
Track your spending.
So many Americans live paycheck to paycheck, just one major incident from serious financial trouble. This year, vow to get a better handle on how you’re spending your money. Writing down all your spending for one month and then analyzing how you could have spent your money wiser might be a real wakeup call.
Start an emergency fund.
Have a magazine membership you never use? Can you live with a little less data on your cell phone plan? Lowering or eliminating bills will free up some extra money in your budget. So call your credit card company and see if you can get your interest rate lowered, or finally cut the cord and cancel your TV service and opt for a cheap Netflix or Hulu membership instead.
Even if your financial situation doesn’t allow you to save big sums of money, every little bit will help during a major unexpected event, such as car repairs or the loss of a job. Make it a priority to “pay yourself first” each payday, and put this money in an account that isn’t easily accessible. If that money can be deposited automatically to the account through your payroll company, that’s even better.
Shopping around for new car insurance every few years could save you some
Lower or eliminate a monthly bill.
Sources: citizensadvice.org.uk, money.usnews.com, setforlife.com, cashmoneyforlife.com, clark.com
When almost four out of five adults reported in 2012 that they were losing sleep most nights because of debt, the theory that fiscal fitness has a direct link with physical fitness finally stuck.
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Ficsal Fitness JAN ’17 healthylivingmagazines.com
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Building A The Beegles are pursuing their dreams through 3-D printing. BY CEALIA ATHANASON PHOTOGRAPHY BY JOHN JERNIGAN
J
eff and Mindy Beegle are doing something they’ve always wanted to do. In the summer of 2015, they opened their own business, Dimension Works, inside the Power Plant Business Incubator in downtown Ocala. “We both left our solid, comfortable careers,” Jeff says. “It was a big decision.” There wasn’t one defining moment that pushed them to make the decision, either. They knew they wanted to own their own business and had looked at several different industries. When they discovered the niche for 3-D printing, they narrowed their research. Mindy has a background in business and marketing, and she worked at Signature Brands for 14 years before Dimension Works opened. Jeff’s background in machinery, tooling and plastics design had him working at Hale Products, Inc. for 15 years. With their areas of expertise, 3-D printing just made sense. A few years ago, Jeff and Mindy attended RAPID, a 3-D printing and additive manufacturing trade show, in Long Beach, California, where they decided to partner with EnvisionTEC, a manufacturer of 3-D printers that use UV light to cure photopolymer resin. Jeff and Mindy have two EnvisionTEC printers—a desktop one they take to shows for demonstrations and a larger one that’s about 6 feet tall. Both printers can achieve excellent precision through liquid resin. The resin is cured by UV light, so there is no temperature component involved. Jeff dips the corner of a sheet of copy paper
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“We
both left our solid, comfortable careers. It was a big decision.” – Jeff Beegle
into the resin and demonstrates how this works with a UV flashlight. Within seconds, the resin hardens into place. Jeff and Mindy have five materials in-house that they can use to achieve different qualities per product, but there are about 40 materials available to them through EnvisionTEC. They’re able to print readyto-use products, along with prototypes. Their final printer takes up the entire back part of the printing room. It’s a 3-D platform printer that uses a filament to build products as big as 1 meter by 1 meter by 1/2 meter. The plastic filament melts into layers on the tabletop platform. There’s a giant gear in the corner of the office as an example of how big these printed products can be. It printed for four days straight, but building time varies by product. Jeff and Mindy print tiny, detailed parts and products, as well. Jeff holds out the printed version of an engagement ring setting. He explains that a jeweler would take this readyto-use product, dip it in ceramic, melt out the printed product and pour the desired metal into the new ceramic ring mold. Essentially, the printed product was a precise and easily replicated mold for a mold, lessening the work time of hiring an artist to carve one out. Jeff’s and Mindy’s skill sets work well together. Mindy calls and visits clients, reviews finances and handles the budget, and Jeff designs and builds products. Depending on the client’s needs, Jeff can help them create and complete designs. “Some [clients] have no in-house design abilities,” Jeff says. “I design the 3-D models in SolidWorks.”
Once the design is finished, the file is sent to the printer, and the process begins. Jeff and Mindy maintain a quick turnaround for their clients and are constantly working on different projects. Products range from kitchen gadgets to medical devices, and business has been steady. “One of the things I really like is that every day is different,” Mindy says. “We don’t know what we’ll be working on in the next two weeks,” Jeff adds. He can start the day building a certain product and then begin a completely different one in the afternoon. Being entrepreneurs and business owners for the first time has been an adjustment for the couple, but their involvement in the Power Plant Business Incubator has really helped. “They provide access to lawyers and other professional services,” Mindy says. It’s helped them build connections and has taught them some of the aspects of being entrepreneurs that
they weren’t familiar with. Jeff and Mindy are also members of the Ocala/Marion County Chamber and Economic Partnership, the Mid-Florida Manufacturers Association and the Volusia Manufacturers Association. Being connected with manufacturers through these associations is one of the main ways they expand their clientele, even to several national companies. “There are global companies we’ve been able to work for that we never would have imagined happening,” Mindy says. But it’s a lot of work. They put in a minimum of 40 hours each week, depending on orders. Jeff will sometimes work late into the night, but it’s different putting the work in for himself rather than for someone else. Any given day, Jeff will usually arrive to work around 7:30am, and Mindy will take care of getting their two boys, ages 6 and 3, off to school before coming in around 8:15am. “There’s more flexibility but more responsibility,” Mindy says. They’re already looking at plans to expand in the future.
LEARN MORE › Dimension Works › Located inside the Power Plant Business Incubator › (352) 612-0080 › dimension.works
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Stock Up It takes money to make money. We’ve all heard it. But is it true?
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DRIPS
Dividend reinvestment plans (DRIPs) allow you to invest small amounts of money into dividend-paying stocks by purchasing directly from the company. Companies like Coca-Cola, Verizon and Johnson & Johnson are just a few of the companies that allow you to make regular purchases of very small amounts of stock and reinvest the dividends. This can add up to a big investment over time.
ETFs
Exchange-traded funds (ETFs) are investments traded on stock markets, much like stocks. The ETF holds assets like stocks, commodities or bonds. You can buy as little as one share of an ETF through a broker, and some of these ETFs track the performance of the total stock market and the bond market.
Target Date Funds
Target date funds keep your retirement date in mind by changing your percentage of stocks and bonds to keep your money safe as you approach retirement age. Some of these funds require a minimum of $1,000. They are great for investors who don’t want to manage a portfolio on their own.
401(k)
If you have a 401(k), invest there first. You should always fund your 401(k) before outside investments, especially if your company is willing to match any of your funds.
Source: forbes.com
W
alking around New York City while sipping a latte and checking stocks is not typically part of everyone’s life. On the contrary, the average American’s day consists of paying a dreaded bill or two, followed by a trip to the grocery store while trying to stick to your monthly budget, leaving many people without enough money to invest—or so they think. Cutting back on certain expenditures can help with issues that limited funds may pose. How much do you spend a week on coffee? What about lunches during the work week? Purchases such as these add up throughout the week. It’s much easier to break small habits than to overwhelm yourself with big life changes. Saving just $10 a week leads to $40 a month in extra cash. At the end of one year, you will have nearly $500 to invest. Nobody wants $500 to burn a hole in their pockets. Here are some options for putting your hard-earned cash to better use.
PROMOTIONAL FEATURE
The Right Choice P
urchasing a vehicle can often be a tedious task; a task that usually involves quite a bit of research and comparison. It’s the second most important buying decision, after the purchase of your home. Finding a vehicle may be a difficult task, but that’s just the beginning. Today, there are several different options for purchasing a vehicle. New vehicle owners can either pay cash, finance or lease a new car. And in today’s world, leasing is becoming the best choice for many people. There are several factors that make leasing a vehicle the best option. Leasing can give you a lower monthly payment compared to regular financing. Most of our customers keep a vehicle an average of three to six years. What that means is most people could lease two vehicles for six years and still save money. Cost of ownership is also a lot lower when leasing a vehicle. Most leases are covered under factory warranty for the duration of the lease. After three years, most bumper-to-bumper warranties expire. If anything goes wrong and you own the vehicle, you may be responsible for repairs. Flexibility is also a benefit to leasing. With a lease, you can turn the vehicle in after your contract is fulfilled, but if you fall in love with the vehicle and choose to purchase it, you still can. At time of delivery, you will know exactly how much it will cost you to purchase the vehicle at the end of your lease. Now let’s talk about some of the most common oppositions we hear when it comes to leasing a new vehicle. Village Ford often hears, “I don’t like leasing because I don’t own the vehicle.” In reality, as long as you are under a lease agreement, the vehicle is yours. You can trade it in or decide to
In reality, as long as you are under a lease agreement, the vehicle is yours. You can trade it in or decide to purchase it at any time. You can also customize it with tint, rain guards or other accessories you might want. purchase it at any time. You can also customize it with tint, rain guards or other accessories you might want. We also get asked, “What if I get in an accident while I’m under my lease?” While under a lease, you are still insured by your insurance company, which means you can get the vehicle repaired and not have to worry about being penalized by the lease company. If you get in an accident in a vehicle that you own, you have to worry about
depreciation due to an accident being reported on the vehicle. This becomes an issue when trading a car in or trying to sell it. With a lease, you can just turn it in—and not worry about it! Let Village Ford help you make the right decision for your budget and lifestyle. Do you have some questions? Come on in for a cup of coffee. Contact General Manager Scott Reece today.
VILLAGE FORD S US 441, Belleview (352) 233-2900 MYVILLAGEFORD.COM
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Talkin’ Taxes The changes you should know about for the 2017 tax year.
Y
ou have your getaway planned, your dream car waiting to be purchased or a credit card balance anticipating that lump of tax return money. For many of us, that’s the way it works during tax season, and if that’s you, listen up. This year, some taxpayers will have to wait longer for their refund. The IRS has heightened security to nip tax fraud in the bud, and effective since January 1, they will be holding Earned Income Tax Credit- and Additional Child Tax Credit-related returns until February 15. That’s one of the changes the IRS made to tax laws for the 2016 filing season. Now that it’s the new year, you can get a head start on your financial planning because we’re here to fill you in on the most important tax law changes that will affect next year’s filing season.
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Brackets And Rates
Federal income tax is based on your annual income. That’s what your W-2 tells you at the end of each year. The more money you make, the more taxes you owe. Your income amount puts you in the appropriate tax bracket, and the brackets are divided into the following percentages of owed income: 10, 15, 25, 28, 33, 35 and 39.6. The marginal tax bracket you fall into represents the tax rate you have to pay. You could jump from one bracket to another if your earnings increase, but only the money you earned within the higher bracket will be taxed at that higher rate. Tax rates increase every year to account for inflation. This year, the income owed within each bracket has increased by a few hundred dollars, at the most.
Alternative Minimum Tax
Standard Deduction
This is an amount single taxpayers and married couples filing separately can subtract from their taxable income. This year’s deduction of $6,350 is up $50 from last year’s. The amount for married couples filing jointly has increased by $100 since 2016 and is now $12,700. And the standard deduction for heads of households went up $50 to make it $9,350 for 2017. An additional standard deduction has been increased to $1,250 for those older than 65 or who are blind. If those qualifying for this deduction are also unmarried and not surviving a spouse, the deduction is increased to $1,550. For a taxpayer who can be claimed as a dependent by another taxpayer, the standard deduction cannot exceed either $1,050 or $350 plus the dependent’s earned income— whichever amount is greater.
Pease Limitations
High-income taxpayers who itemize deductions—like charitable donations, home mortgage interest deductions, state and local tax deductions and miscellaneous ones—are subject to Pease limitations, which just means the total of their itemized deductions must be reduced by the lesser of these two amounts: • 3 percent of the adjusted gross income that exceeds specified threshold amounts • 80 percent of the amount of itemized deductions for that tax year In other, less-complicated words, the amount of itemized deductions above a certain limit will be minimally reduced.
Personal Exemption
For every dependent and taxpayer you claim on your tax return, you get taxfree money to deduct from your total income amount. This year’s personal exemption amount is $4,050, the same as last year’s. Keep in mind that for high-income taxpayers, phase-outs (reductions of tax benefits) begin at different levels of adjusted gross income. The purpose of phase-outs is to keep tax benefits going to low- and middle-class taxpayers. Your level of income will determine whether your personal exemptions are affected by a phase-out.
Let’s say you’re a high-income taxpayer who qualifies for low tax payments because of tax benefits. You would have to pay a supplemental tax, the Alternative Minimum Tax. The AMT was set up by the IRS to limit the benefits that some high-income taxpayers receive. Because of this tax, certain individuals, corporations or estates can’t get away with avoiding taxes; they must at least pay the AMT amount. To prevent this tax from potentially affecting low- and middle-class taxpayers, AMT exemptions were established. Lower-income taxpayers subtract exemptions from the minimum tax amount, while high-income taxpayers phase out of the exemptions making them ineffective toward the AMT. Now, these exemptions have been permanently adjusted for yearly inflation.
Kiddie Tax
For those under 19 years of age, unearned income up to $1,050 isn’t subject to tax. If their income exceeds $2,100, it is taxed at the parent’s rate.
Tax Credits
The maximum amount taxpayers filing jointly with at least three children receive under the Earned Income Tax Credit (EITC) is $6,318. For the Child & Dependent Care Credit, the only amount that will change is the credit amount determined to be refundable, which is $3,000 in expenses.
LEARN MORE › For more information, visit irs.gov or see a certified public accountant or other tax professional. Sources: irs.gov, irs.com, forbes.com, amtadvisor.com, taxfoundation.org
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Pros and Conning J. Russell George, the U.S. Treasury inspector general for tax administration, describes the
outbreak of IRS fraud as the “largest scam of its kind” that he has ever seen,
› Call to demand immediate payment or call about taxes owed without first having mailed a bill
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› Demand that you pay taxes without giving you the opportunity to question or appeal the amount they say you owe › Require you to use a specific payment method for your taxes, such as a prepaid debit card › Ask for credit or debit card numbers over the phone › Threaten to bring in local police or other law-enforcement groups to have you arrested for not paying
(800) 829-1040. The IRS workers can help solve the issue. › If you don’t owe taxes, call and report the incident to the U.S. Treasury inspector general of tax administration at (800) 366-4484 or at tigta.gov. › File a complaint with the Federal Trade Commission at FTC.gov. Add “IRS Telephone Scam” to the notes section of the complaint.
Help! I’ve received a fraudulent phone call!
› If you get an email that’s ostensibly from the IRS, do not open any attachments or click on any links in the email. Send it to phishing@irs.gov.
› If you owe federal taxes or think you may owe taxes, hang up and call the IRS directly at
Please note the IRS will never use unsought email, text messages or any forms of social media to discuss your personal tax issue.
At the hint of a tax scam, here’s what you should do:
Sources: irs.gov, cbsnews.com
H
ow are so many people falling victim to the same trap? Happening in every state and at a rapid pace, callers are claiming to be from the IRS, telling victims they owe money for unpaid taxes and must pay using a prepaid debt card or wire transfer. The recipient is then threatened with arrest, deportation or loss of a business or driver’s license. These scams artists typically know information that lends to their credibility, such as the last four digits of the taxpayer’s Social Security number. Additionally, they call from a number that mimics that of the IRS. There are even a few reports of taxpayers receiving followup calls from the police and emails that appeared to be signed by IRS officials. Any one of these tell-tale signs should immediately alert you to a scam. Remember: The IRS will never:
with nearly 20,000 complaints of fraud to back his statement up.
Impact of the 2016 Election on Future Tax Policies A new president usually ushers in changes in tax policy. Although it is unclear whether the tax code changes that Donald Trump has envisioned will be enacted into law in their current form, read on for a sneak peek of what he has in mind. Donald Trump has called for reducing the top corporate tax rate from its current level of 35 percent to 15 percent. He also called for compressing the number of individual income tax brackets from seven under current law to three and for reducing the top rate from its current-law level of 39.6 percent. Trump called for rate brackets of 12 percent, 25 percent and 33 percent. However, the proposals he discussed lack technical details to explain how specific provisions would operate, and we may not see any full proposals until his administration sends its first tax-and-spending plan to Congress in 2017. Contact our office for updates!
Hema Rupnarain, CPA, P.A. CERTIFIED PUBLIC ACCOUNTANT
The Villages Office 13940 N. US Hwy 441, Suite 206 The Villages, FL 32139
Ocala Office 1306 East Silver Springs Blvd. Ocala, FL 34470
352.255.3795
352.351.9880
Email: info@hemacpa.com Website: www.hemacpa.com
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Budgeting Basics D
o you ever check your bank statement and think you’ve been robbed? Money is hard to come by and even harder to hold onto—especially when not properly accounted for. Some think the word “budget” is a bad word. Instead of thinking of a budget as something that restricts you, however, think about its efficiency. Having a savings and spending plan will help you achieve future goals, not to mention prepare you for unexpected events. Likened to a cushion, a savings account gives you something to fall back on. So how does one master a budget plan? Follow these helpful steps for the perfect budgeting guide.
Calculate
You will need to know your net pay, the money left over after deductions. Included in this figure will be tips, supplementary income, side jobs, etc.
Needs vs. wants
Divide your budget into basic categories. You could make a list (housing, food, auto, entertainment, savings, clothing, medical, miscellaneous, etc.), or you can organize this list into the basics of needs (home
and utilities) and wants (entertainment and clothing).
Expenses
Set your goal
Whether your hopes are to get out of debt or to start saving for your next vacation, a goal is a must, encouraging you to stick to your budget.
Save the receipts for every item you buy over the next month. At the end of the month, you will have an estimated figure of what you spend in each category, as long as there was nothing out of the ordinary like repair work.
Include the extras
When figuring your auto finances, for example, remember all that the category entails, such as the car payment, car insurance, gas, etc. The more detailed you are, the more likely you are to achieve success.
Stick to the plan
Creating a plan is one thing; following it is another. After the first month of budgeting, reevaluate your budget based on your spending. Maybe you
Add it up
Total your monthly expenditures, and compare it to what you make each month after taxes. You will need to choose which method best suits you to keep track of your budget. Some prefer computer software, such as Quicken or Microsoft Money.
didn’t need quite as much for gas as you thought you would. Maybe you needed a little extra for food. At any rate, as time goes on, you will learn to balance your account in a way that benefits your lifestyle.
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do it for them, mutual funds are an investment worth considering. As with any investment, mutual funds require the investor to do a substantial amount of homework before allocating their money. Here are a handful of mutual funds to consider for the upcoming year:
When it comes to investing, many Americans consider mutual funds a wise way to save for retirement and other goals. As with any investment, these funds have their pros and cons—and it pays to be educated on both.
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o start the education process, you’ll need to know just what a mutual fund is. A mutual fund is a company that pools money from many investors and invests the money in stocks, bonds, short-term moneymarket instruments, other securities or assets, or some combination of these investments. Moreover, each share represents an investor’s proportionate ownership of the fund’s holdings and the income those holdings generate.
bonds in the fund’s portfolio. They take their time selecting investments. With this being said, if you choose to invest in a fund, all control will be in the hands of the mutual fund money managers who run the portfolio. Typically, all mutual funds charge annual expenses that vary based on the account value. For example, the average for managed funds is around 1.5 percent or lower if not as actively managed.
Advantages And Drawbacks
Are Mutual Funds Right For You?
Mutual funds are appealing for several reasons. For one, they are managed by professionals, whose career it is to constantly monitor the stocks and
For those who don’t have the time necessary to manage an investment portfolio and don’t mind paying a yearly expense ratio to have an expert
T. Rowe Price Financial Services (PRISX) › Minimum Initial Investment: $2,500 › Large-cap stocks include: Citigroup (C), JPMorgan Chase (JPM) and State Street (STT) Vanguard Health Care (VGHCX) › Minimum Initial Investment: $3,000 › Large-cap stocks include: Bristol-Myers Squibb (BMY), Allergan (AGN) and UnitedHealth Group (UNH) Fidelity Select Retailing Portfolio (FSRPX) › Minimum Initial Investment: $2,500 › Large-cap stocks include: Amazon (AMZN), Home Depot (HD), Priceline (PCLN), Netflix (NFLX) and O’Reilly Automotive (ORLY) Vanguard Intermediate-Term Investment Grade (VFICX) › Minimum Initial Investment: $3,000 › Large-cap stocks include: HSBC (HSBC) and Medtronic (MDT)
Ficsal Fitness JAN ’17 healthylivingmagazines.com
Sources: sec.gov, investorplace.com, frugalrules.com, money.usnews.com
Fully Invested
Vanguard 500 Index (VFINX) › Minimum Initial Investment: $3,000 › Large-cap stocks include: Apple (AAPL), Microsoft (MSFT) and General Electric (GE)
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H E A LT H Y
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INSIGHT
Redefining Addiction: A Neuro/ Biological Disorder By Michael Roizen, M.D., and Mehmet Oz, M.D.
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hat do Rob Lowe, Nicole Richie and Demi Lovato have in common? They all have struggled with addiction(s) and are now in long-term recovery, providing inspiring examples of how sustained recovery is possible. The message that recovery can happen is one of the main points in the 428-page landmark report on addiction recently released by the surgeon general. Facing Addiction in America: The Surgeon General’s Report on Alcohol, Drugs, and Health is the first report on addiction from a surgeon general, and it’s meant to change the conversation around this public-health issue.
• Seventy-eight people die every day in the United States from an opioid overdose (heroin, OxyContin, etc.). • Over 66 million Americans (nearly a quarter of all adults and adolescents) report binge drinking in the past month. • Only one in five people who currently needs treatment for opioiduse disorders is actually receiving it. Overall, only one in 10 people struggling with any addiction receives treatment required. Addiction: A Treatable Chronic Brain Disease The report stresses that winning the battle against addiction must start with an attitude change. Too many people consider addiction a moral failing, when in reality it’s a chronic disease of the brain. We saw this disconnect when The Dr. Oz Show and Today conducted a survey of over 1,000 men this fall. About half said that
they have friends with addiction problems—and that people addicted to drugs had poor self-control. This was a vivid example of how, despite current scientific knowledge about treating addiction diseases, so many of you don’t yet accept that it is a medical condition. What Goes On In The Brain Of An Addict? Chronic use of alcohol or drugs makes changes in various brain areas where neurons cluster (basal ganglia), reward perception is processed (extended amygdala) and problem-solving, complex thoughts and emotions happen (prefrontal cortex). This alters brain systems influencing learning, stress response, decisionmaking, self-control and pleasure. That’s why addiction entices a person to continue using an addictive substance despite its negative effects on health and well-being—and why relapse can happen long after discontinuing the use of the substance. What You Can Do To Help? Keeping the next generation from facing the challenges of addiction is a great place to start. Kids who have good relationships with their parents, live in a safe environment and have honest conversations are less likely to use drugs. • Have family dinners. Research shows that just sitting down regularly to a family dinner reduces the risk of childhood drug abuse by 50 percent. This is important, because nine out of 10 people with substance-abuse problems started using alcohol or drugs before the age of 18. • Use this guide. To help you make sure your children feel safe talking with you about alcohol and drugs, The Dr. Oz Show worked with the government’s Substance Abuse and Mental Health Services Administration to create a guide, based on the findings of the surgeon general’s report, called Facing Addiction Over Dinner. Download it at doctoroz.com/page/facing-addiction-discussion-guide.
Mehmet Oz, M.D., is host of The Dr. Oz Show, and Mike Roizen, M.D., is Chief Wellness Officer and Chair of Wellness Institute at Cleveland Clinic. To live your healthiest, tune into The Dr. Oz Show or visit sharecare.com. © 2015 Michael Roizen, M.D., and Mehmet Oz, M.D. Distributed by King Features Syndicate, Inc. JAN ’17 › healthylivingmagazines.com
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H E A LT H Y
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SOLUTIONS
Next Month, Go Natural
The average woman uses 20 tampons per menstrual cycle, and she will menstruate for approximately 40 years. That’s 240 tampons each year, or 9,600 over her lifetime.
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o listen up ladies: There’s a whole lot of shady things we don’t know about our period products, and you deserve the facts on the products you’re going to use so frequently. Here’s why natural sanitary products are something you need to prioritize.
A Collection Of Chemicals
There’s an argument to be made that what you put on your skin is just as crucial as what you consume. Skin is highly permeable, especially the delicate skin in and around the vagina. Enzymes in the stomach can at least
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partially break down unwelcome chemical compounds, but products on the skin can absorb directly into the bloodstream, even accumulating in the body over time. Feminine hygiene product manufacturers don’t have to disclose the ingredients because they’re considered medical devices, but turns out they contain plasticizing compounds like BPA and BPS, which disrupt embryonic development. The synthetic rayon makeup of pads and tampons traps heat and dampness, which can lead to yeast infections. Tampons and pads
are also laced with pesticides and GMO cotton, and if you use the fragranced variety, you’re also getting polyethylene (PET), polypropylene and propylene glycol (PEG). These compounds are linked to hormone disruption, cancer, birth defects and infertility. Also consider the stark white color of most pads and tampons. They’re doused in chlorine bleach, which creates dioxin, a toxic chemical byproduct that studies have proven collects in the body’s fatty tissues (and it seems likely it would, after 9,600 exposures). One EPA report says there is no safe level of exposure to this chemical, and it has been linked to suppression of the immune system, disruption of the endocrine system, abnormal tissue growth in the reproductive organs and abnormal cell growth throughout the body.
Awesome Alternatives If the chemical cocktail in your usual brand of pads or tampons is sounding unappealing right about now, don’t worry. There are plenty of companies catering to periodconscious consumers. And although a few of these products may seem a little weird at first, keep an open mind. They’re all better than abnormal tissue growth from your monthly dose of dioxin. Photo courtesy of Glad Rags
Cloth Pads
Photo courtesy of The Honest Co.
Organic Tampons
For those who like their status as tampon users, organic cotton tampons are the way to go. Brands like LOLA (mylola.com, $10) and The Honest Company (honest.com, $6.95) make tampons from 100 percent cotton without dyes, fragrances or chlorine bleach, and their applicators are BPA-free. Many brands still use plastic applicators, which take a huge toll on the environment. If you’d like to benefit your body and Mother Earth, opt for something like Free & Clear Organic Tampons from Seventh Generation (seventhgeneration.com). They’re bleached without chlorine and eliminate plastic packaging (which doesn’t make using them any more difficult, we promise). There are many other options out there for purchasing organic tampons. We suggest a quick internet search to find a company that suites your Photo courtesy of Ruby Cup needs.
Sources: huffingtonpost.com, divacup.com
Menstrual Cups
DivaCup produces the most well-known menstrual cup, a rubbery, cup-shaped product inserted into the vagina that can be worn up to 12 hours. Simply remove, empty the contents, rinse and reinsert for 12 more hours of leak-proof protection and no crazy compounds. DivaCups are available on amazon.com, walgreens.com, cvs.com and target.com. Ruby Cup is a similar menstrual cup, but every online purchase includes a donation of one Ruby Cup to a female student in Africa (rubycup.com, $32-$40). That means no toxins in your body or hers, and she won’t have the financial burden of tampons or have to miss school while on her period.
Glad Rags offers organic cloth pads with two inserts to customize the product to the absorbency you need (gladrags.com, $18.99). They don’t contain any of the harmful chemicals of standard feminine hygiene products, and because they’re reusable, they’re great for the environment and your bank account. All you have to do is machine wash them in cold water, dry them on low heat and then store them flat so they’re ready for the next use.
Photo courtesy of Thinx
Period Panties
Thinx offers period panties in six styles (shethinx.com, $24-$38 depending on the type) that absorb up to the same amount as two tampons, and you can wash them like normal underwear and reuse them. They’re antimicrobial, leak-resistant, moisture-wicking and absorbent. No crazy chemicals inside your body, and no purchasing a new box of tampons every month.
Beware Menstrual Sponges
Often touted as a wonderful, natural alternative to tampons, menstrual sponges are sea sponges inserted to absorb flow. This ancient method seems great, but a study by the University of Iowa found the sponges, because they’re sea creatures, contained sand, grit and bacteria. They can also harbor mold because they’ll be spending considerable time in a warm, damp environment. Although they don’t contain any of the harmful chemicals in standard products, use sponges at your own risk. JAN ’17 › healthylivingmagazines.com
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All About Attitude Leave boot camp to the military. Swap exercise overkill with uplifting baby steps to sensibly achieve a long-lasting healthy weight. By Brett Ballantini
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t’s a bold new year, which provides the perfect opportunity to reprioritize all areas of your life: work, family, friends. Chances are, however, like many Americans, not taking the proper time out for that bold new you gradually settles into the daily norm. As a result, your mental, as well as physical, wellness takes a sluggish turn. It doesn’t have to be that way. It is actually possible to feel good while losing weight all year long. To start, let’s set the record straight: Everyone has personal struggles. Whether it’s not being active enough, carrying too much weight or struggling to keep a positive outlook year-round, you’re not alone.
Metabolism 101
Early into the weight loss process, keep in mind the amazing power of patience. When our weight creeps too high, there’s an immediate prescription to enroll in boot camp or starve all weekend, lose five or 10 pounds at a sneeze and look “normal” again. But weight loss doesn’t work this way. Extreme dieting only slows your metabolism and weight loss to a pace that’s not only agonizing but unhealthy, too. Practicing patience and kindness with yourself leads to improved moods, self-
confidence and overall long-term health. More importantly, this by-the-numbers patience pays off. For instance, if you cut just 100 calories a day (that’s two Oreos or one cup of whole milk or 10 tortilla chips), you’ll lose a pound a month. And that’s without exercise or other food denial. Patience also reaps surprising, long-term results. Obesity Research published a study that confirmed keeping off weight does get easier over time. Dieters who lost at least 30 pounds and kept off weight for two years found it easier to avoid adding pounds in successive years. In short, little changes add up.
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each day, and try to feel a little better the next. “Many people find that when they were more physically active, they felt better, so listen to that and use it as motivation to be active,” Hensrud says. “Does it take some effort to move regularly, especially when just starting? Sure. Will it take more time? Absolutely. But it’s well worth it for your weight, health and how you feel. And if you start out with the right attitude, you can succeed.”
Mental Exercising
Need a little help getting your mind on board with exercising? Here are just a few ideas to get you started.
Keep It Fun
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Purely Positive
The initial step toward a healthier life is simply accepting yourself for who you are. No positive journey to permanent change ever begins with beating yourself up. Thus, positive actions beget positive goals. “How you begin your efforts is key,” says Dr. Donald Hensrud of the Mayo Clinic. “You need to set yourself up to succeed. Attitude is extremely important but often not appreciated.” A truly hidden element of successful weight loss is as simple as a smile. “The common attitude associated with weight loss is ‘Oh, I’ve got to go on a diet,’ said in a joyless tone of voice,” Hensrud says. “But this negative attitude anticipates drudgery, like you’re constantly trudging uphill toward an elusive goal.” Strategies of the Mayo Clinic and countless other popular weight loss programs all accentuate the positive. That means there is no stipulated goal or movement to achieve but a directive to follow your bliss: Feel good
Sometimes the sheer thought of working out is enough to break out in hives. Create a mind flip by not calling any of it “exercise” or “working out.” Relish short, small, helpful movements each day. Choose to walk along the beach, ride a bike, toss a Frisbee, play fetch with your dog (or, ahem, have steamy sex!) and leave it at that. No labels, no schedules, only fun. The sneaky secret is your body will quickly become accustomed to this new habit of physical activity and even crave it, no longer deeming exercise as “work.” By then, working out won’t be scary at all.
Walk Like A Floridian In a state as beautiful as Florida, there’s no valid excuse not to walk close to 365 days a year. And again, the beauty is you don’t have to don an extra overcoat or carry wrist weights. Simply open your door and amble about to convert five minutes you might otherwise spend sitting at the computer or watching TV.
The American Heart Association recommends that adults take 10,000 steps per day to keep fit and fend off disease. If that sounds like an impossible amount, here again is where patience pays off. “If you are not currently exercising, aiming for 5,000 or even 2,500 steps a day may be more appropriate,” says Chris Jordan, director of exercise physiology for Johnson & Johnson. “When it becomes easy, you can progress gradually to 7,500, then 10,000 steps a day, and so on.”
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+ + + + + + Walk With a Twist Many people blame long work hours for not getting out and taking a quick walk. Or in many neighborhoods, while streets may be quiet, there are no sidewalks for safety. In those cases, try these alternatives:
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Instead of grabbing the first, closest parking spot for shopping trips, parking 10 or 20 spots farther away adds an eighth-of-a-mile stroll to your errands. Choose a push lawn mower instead of a power mower, at least for easier yard cuts. Rather than spending work breaks surfing Facebook or zoning out, walk outside the office to your car in the parking lot a few times a day. Keep that leaf blower
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Our Commercial: Keep Moving
Surely you’ve read all the scaremongering over the dangers of becoming a couch potato. But no one is ready to kick TV-watching for good, right? Compromise this: While commercials play, rather than fastforwarding through DVR content or waiting slack-jawed for programming to return, get up and move a little. Walk to the kitchen, and wash a dish or two. Check on the kids. Select
tucked in the garage. Instead, rake or sweep debris off the driveway. Hop off the bus or cab a few blocks from your usual stop. At the mall, jet a full lap around. You might even discover a great new store or coffee hangout! Take the stairs rather than the escalator or elevator. Unless your plane is already boarding, walk to your gate rather than lazing around on the people-mover. Even your hefty carry-on transforms into weight-bearing exercise. Consider a charity 5K or a dogs-and-owners walk. By participating, you’ll help raise money for a good cause and possibly meet a future strolling buddy. You’ll simultaneously un-paunch your pet pooch in no time. “Aim for 2,000 steps before work, 2,000 mid-morning, 2,000 at lunch, 2,000 mid-afternoon and 2,000 in the evening,” Jordan says. “It will make hitting your goal much easier.” Think about it: If you walk for 10 minutes a couple of times a day, plus fold in one of these tips, you can compile up to 30 minutes of exercise per day without ever feeling like you’re “working.”
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your outfit for the next day. These small efforts encourage you to keep moving. According to recent research, remaining stationary for too long poses an even bigger health risk than no daily exercise. More formal exercise during TV breaks (or between programs or game halftime) makes perfect sense, too: Jump on the stationary bike or treadmill, skip rope for a minute, jog in place, master a few pushups or biceps curls. These TV breaks can magically accrue into a nifty 15-minute exercise timeout.
And Then There’s Food
If you want to lose weight, healthy eating has to be part of the equation. Here are some ideas for incorporating
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Make Switcheroos
healthy food into your life—without actually dieting.
Delicious Choices
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The other important component of weight loss is food, of course. But your eating approach can benefit from patience and positivity once more. Despite the preponderance of restrictive diet books, their basic premises are essentially wrong. Rather than focusing on “diet,” or the food you can’t eat, turn excitement toward hundreds of different foods and drinks you should consume as part of a healthy weightloss regime. The benefit of this strategy is that during this exploration into uncharted menus, humans are wired to learn to like new foods. “There are so many traditional, healthy, ethnic foods to explore, from Mediterranean (Greek salad, tabouli, pasta primavera) and Asian (stirfried vegetables, sushi), for example,” Hunsrud says. “It can be a veritable gastronomic journey around the world instead of a restrictive ‘diet.’” The rule that generally applies to exercise also fits with diet: Taking away rarely works, but adding in does.
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Contrary to the reputation of low-calorie or low-fat foods, unless you are a gourmand or five-star chef, most healthier food alternatives should not taste drastically different (or worse) from what your taste buds expect. If you have a philosophical objection to eating a steak without trimming the fat or drinking light beer, tweak at common ingredients. Your homemade pizza will taste as delicious with part-skim mozzarella cheese, and nachos should still crunch satisfactorily with multigrain tortilla chips or no-lard refried beans. Seriously, using lowsugar chocolate syrup in a banana split should not ambush your entire endeavor when every substitution still counts.
Fiber Means Full
To many, fiber carries a reputation as a bland, pulpy nonsense supplement that sorrowfully stirs into a glass of water. Lo and behold, it’s whole grains and produce that are the true fibers. A cup of veggies for your pizza adds two grams of fiber, and substituting whole wheat pasta versus white more than doubles fiber per serving at six grams. Tasty and easy high-fiber foods to incorporate into your diet include beans, peas, lentils, berries, pears, avocados and oatmeal. Feeling fiber-full now means less pantryraiding later.
Sip, Sip, Sip
Although the notion that a person needs to drink eight glasses (or more!) of water per day for optimal health has been largely disproven, there are ways water can still boost your weight loss. Anticipating a meal by drinking a glass of water beforehand should leave you feeling full faster and eating less overall. And keep in mind that between-meal pangs can be mistaken as hunger instead of dehydration. Gulp a glass of water instead of grabbing a Snickers to drive away calories.
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Share It
No one says that reducing your food intake means you can never eat out again. In fact, sharing is a virtue. For those restaurant meals that wow on a ginormous plate, consider splitting servings with a spouse or friend rather than feeling compelled to finish or scraping the remains into a doggie bag. Even divvying a dessert or oversized cocktail scores better than devouring completely solo.
Kiddo Portions
In the category of Too Simple To Be True, controlling what you eat can be as simple as the size of your plate. Try this the next time you make a meal for you and your family: Place a one-cup portion of food on a large plate, then transfer that same one-cup portion but on a smaller plate or saucer. The same amount of food looks like a feast using smaller dishware. If this sounds like a silly trick, well, humans can be silly beings. The smaller plate makes you feel more satisfied and full and prevents you from feeling cheated and tempted to go back for seconds or snacking. “People go by physical cues when eating,” says dietician David Grotto, author of 101 Optimal Life Foods. “We know when we’ve had enough because we see the bottom of our bowl or plate. The smaller plate just feels more satisfying.” This trick applies to eating with tinier utensils, as well. In addition to convincing your brain that you’ve eaten more, going small can force you to eat slowly and savor, giving your body more time to fill up and prevent overeating. Adding to the category of simple tricks: Remember Mom’s old mantra of chewing each mouthful 15, 20 or 25 times. You’ll consume less food and savor what you’re eating. And if you habitually wolf down food, try using your less dominant hand (for example, righties eat left-handed) to slow down. For mindless munchers, Mom would also approve
of healthy snacks individually portioned in cupcake baking tins for tiny snacks throughout the day.
One For All
Think alike. Don’t get in the habit of cooking a “normal” dinner for your spouse or kids and a low-cal version for yourself. From a mental standpoint, denying yourself while giving permission for others to indulge only emphasizes denial and tantalizes aplenty when it comes to snitching off of a fatty entrée or sweettooth dessert.
TV Chewing
Distracted eating is also a weight loss obstacle. When eating in front of the TV, overeating often follows. Idle TV snacking is also a no-brainer no-no. To prevent spacey overeating, snap off the TV, languish over a meal and enjoy some catch-up chatter sitting right at the dinner table.
Schedule Your Stomach
There’s a lot of emphasis on starting an exercise routine, like going for a jog every morning before work. But for some, it’s even more important to eat at the same time every day, including snack breaks. Knowing when to expect a next meal or snack helps curb surreptitious snacking or consuming a midnight feast. Our bodies respond to all sorts of internal and external rhythms, and regular eating times can help.
JAN ’17 › healthylivingmagazines.com
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Superfood or Super Hype?
BY JOANN GUIDRY
It’s hard to escape the lure of superfoods. Every natural and health food store even has a superfoods section. And you’ve probably tried a few. But do they deliver what they promise or is it just good marketing? 26
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eems like every year there’s a new batch of superfoods, even more super than the last. If you believe the hype, these superfoods will make you younger, sexier, faster, stronger and healthier. Well, heck, it’s not easy to pass on something that reportedly can deliver on those promises. But what makes a food a superfood? And is there substance behind the hype? Because the term superfood was no doubt conjured up by a savvy marketer, there isn’t any official medical definition of a superfood. What we have is a general assumption that a superfood is considered to be a nutrient-dense food, supplying loads of health-inducing antioxidants, polyphenols, vitamins and minerals. “Most nutrition experts consider fruits, vegetables, whole grains, legumes and fatty fish to be superfoods,” says Kyle Hazen, a registered dietitian nutritionist and member of the Academy of Nutrition and Dietetics. “Whole foods, as opposed to processed foods, are healthier for us.” But then along came someone trying to sell us a food that was a little different, a
little more exotic than just a plain ol’ healthy avocado. Voilà! Let’s call it a superfood! And, just like that, a whole new food subclass was born. Say hello to acai, goji berries, quinoa, kale and kefir. “These so-called superfoods do have good nutrients, but so do blueberries,” says Hazen. “It’s just that acai has been marketed with more hype. And people sometimes buy into the superfood marketing hype.” And Hazen notes that “a lot of these exotic superfoods come from other countries, so it’s not feasible that you’re going to find them at your local grocery store.” Instead, they are more readily available as supplements or juices. “There are several problems with supplements,” says Hazen. “They are not regulated, so you really don’t know what you’re getting. If there is even any of the superfood in that supplement, there are also other ingredients and fillers. So you’re spending money, sometimes a lot of money, on a supplement that may or may not be what the label says. When you buy an apple, you’re getting an apple.” Many superfood exotic fruits, such as acai and mangosteen, are marketed as juices. “Juices do preserve a lot of the fruit’s
nutrients, so that might be a better route to go if you want to try a superfood,” says Hazen. “But with juices, you’re also getting a lot of added sugar and that’s not a good thing. So read the label and decide if the added sugar is worth it.” Hazen understands why superfoods capture our attention. “People really do want to be healthier. That’s what the marketing taps into,” he says. “And sometimes, especially if you’re trying to lose weight, taking a magic pill seems like the answer. If you’re curious and want to try a superfood, try to find it in its whole food state, not as a supplement. And be very wary, very skeptical of the health claims of a superfood.” Still Curious? Here’s a look at some of the latest superfoods you might want to try— just don’t expect them to make you be able to leap tall buildings in a single bound!
Black garlic:
When white garlic is fermented, its sugars and amino acids produce melanoidin, which is responsible for the black color. Because it is fermented, black garlic is high in probiotics for good gut health. Like white garlic, it’s also high in heart-healthy sulfuric compounds. Non-pungent black garlic has a sweeter, more mellow taste than the original white garlic. Use black garlic like you would regular white garlic.
Mangosteen:
Not related to mangos, the mangosteen is a fist-sized fruit found in Southeast Asia. It has a thick purple rind and a soft white, segmented interior. The rind contains compounds called xanthones, which are reported to reduce inflammation in the body. The fruit is difficult to find in the United States, but mangosteen juice and supplements are found in natural and health food stores.
Nutritional yeast:
Not to be confused with brewer’s yeast, nutritional yeast is made from deactivated yeast and thus has no leavening qualities. It is reported to be a good source of protein, including all nine essential amino acids, fiber and B12. Cheesy-tasting nutritional yeast can be sprinkled on salads, pasta or popcorn or added to smoothies.
Pu-erh tea:
A rich, full-bodied tea with hints of mocha, pu-erh tea is fermented and aged, sometimes for decades like fine wine. Rich in polyphenols, it reportedly improves digestion and cholesterol levels. Found in loose-leaf form or compressed into little cakes called bing cha, simply add hot water to a cup and enjoy.
Bone broth:
Made by simmering beef or chicken bones, along with veggies or herbs, bone broth is riding a wave of popularity. In larger cities, there are even bone broth cafes. Rich in protein, bone broth is also high in calcium, phosphorous, magnesium and potassium, which reportedly helps heal your digestive system. Its collagen and gelatin content is also supposedly good for healthy hair, skin and nails. You can either make your own or look for bottled bone broth at natural and health food stores.
A winter squash, the Hubbard squash has an orange-yellow flesh that’s rich in vitamins A and C, potassium and fiber. Try roasting them and adding to pasta, salads and stews.
Amaranth:
Move over, quinoa. A grain-like seed, amaranth is high in protein, containing all the essential amino acids. It can be added to soups because it cooks quickly. Or instead of popcorn, try popped amaranth.
Limequat:
A hybrid of the lime and the kumquat, this nugget-sized fruit is most often found in supermarkets from July to November. Packed with vitamin C and fiber, limequats can be eaten like an apple, rind and all. You can also use it as a substitute for lemons or limes.
Seaweeds:
Nori, kelp, wake and dulse are all seaweeds that are good sources of iodine, calcium and antioxidants. Use them as sushi wraps or add to soups and salads.
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Hubbard squash:
healthylivingmagazines.com JAN ’17
Moringa:
Hailing from Bangladesh, Pakistan and Afghanistan, the leaves, seeds and green fruit of the moringa plant contain iron, vitamins C and B6 as well as amino acids. Moringa powder can be found in health food stores and can be added to your smoothies for a nutrient boost.
Pomelo:
This fruit looks like a green grapefruit but tastes like a melon with a touch of citrus. Grown in Florida, California and Texas, pomelos are harvested between fall and mid-spring. They are high in fiber, potassium and antioxidants. Eat a pomelo as you would a grapefruit, separating the wedges.
Teff:
A gluten-free grain, teff is the key ingredient in Ethiopian injera bread. It’s a good source of protein and vitamin C. Besides making bread with teff, try using it in pancakes or homemade granola bars.
Black rice:
An ancient Chinese rice, black rice is rich in phytonutrients, anthocyanins and vitamin E. You can cook and use it just like regular white rice. Look for it in your local health food store.
Celeriac:
A root vegetable, celeriac has a similar taste to celery. It’s chock-full of vitamins B6, C and K as well as magnesium and potassium. Celeriac can be eaten peeled and grated raw into salads as well as roasted then mashed into a creamy side dish.
Baobab:
A fruit from South Africa, baobab is high in vitamin C, potassium, calcium, magnesium and antioxidants. If you can find it in local supermarkets or health food stores, you can eat the fruit as a snack. The powdered form is generally easier to find in this country, and you can add it to your smoothies, oatmeal or yogurt.
Sacha inchi:
Sources: livescience.com, heart.org, health.com, realsimple.com, huffingtonpost.com
Guayusa tea:
Tiger nuts:
Actually a root vegetable, tiger nuts date back to ancient Egypt, where they were eaten coated with honey. Most of today’s tiger nuts are cultivated in Africa and Spain, where they grow on the roots of the yellow nutsedge weed. They are high in prebiotic fiber, resistant starch, protein and unsaturated fats. Embraced by the Paleo diet followers, tiger nuts are found in health food stores. Most people recommend soaking them for 12-48 hours before eating.
An Ecuadorian tea, guayusa has as much caffeine as a regular cup of black coffee. It is also rich in polyphenols and chlorogenic acids, the latter of which reportedly improves blood sugar and lowers blood pressure. Check for it at your health food store, and enjoy a morning cup.
It’s a nut-like seed from a Peruvian plant of the same name. Sancha inchi is a good source of protein and omega-3 fatty acids. If you’re going to find it anywhere, it would be in a health food store. Eat them as you would sunflower seeds.
Lucuma:
A fruit from South America, lucuma is a good source of beta-carotene, zinc, iron and vitamin B3. Look for it in powder form to add to smoothies, yogurt and soups.
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healthylivingmagazines.com JAN ’17
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What is the most common mistake people make regarding fire safety?
Phil AZEFF
Captain/Fire Inspector OCALA FIRE RESCUE
Keeping extension cords as “permanent wiring.”
What is your single best piece of advice about fire safety?
If faced with the option of having fire sprinklers in your home or business, or going without, always opt for installation. Working sprinkler systems can increase chances of survival in a home fire by up to 80 percent, while decreasing the amount of property loss and damage. Not only do sprinklers respond quickly and efficiently to a fire, oftentimes they extinguish the flames before firefighters arrive. There is only one documented case of a person perishing in a building equipped with a sprinkler system, and that was during the tragic events of September 11.
What is the one thing you personally always do relating to fire safety?
I take it seriously. Becoming complacent with the ‘it won’t happen to me’ mentality is easy and could prove to be fatal. The leading four causes of residential fires are unattended cooking fires (which account for 34 percent of kitchen fires), heating units, smoking and unattended candles. Stop by your local fire department; we would love to guide you in your fire-safety quest.
Lieutenant
Fred CHISHOLM
District Commander Ocklawaha District Office
MARION COUNTY SHERIFF’S OFFICE
What is the most common mistake people make regarding personal safety?
Failing to become familiar with their surroundings. For example, when most people go to withdraw money from the ATM, they do not look around to see if anyone is watching over their shoulder or standing off in the near distance.
What is your single best piece of advice for staying safe?
Be observant at all times. Always take mental notes and obtain as much information as possible, for example: physical build, height, weight, clothing description, race, facial hair, vehicle description, direction of travel, etc. Everyone has a cell phone now, and taking a picture of a suspicious person, vehicle or detail will ensure that all the pertinent information is captured.
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What is the one thing you personally always do relating to the safety of your own family?
I remind them to always set the home alarm and lock the doors. In addition, because my daughter drives to school each day, I installed a tracker on her phone, which alerts me when she leaves home and returns home. I can check her location at all times (with her permission, of course!).
Chelsea
WALTON, ARNP, FNP-BC
Health Care Professional FAMILY CARE SPECIALISTS URGENT CARE, BELLEVIEW
What is the most common mistake people make regarding seeking medical help?
Putting it off. If you have questions about your health or are experiencing new symptoms, visit your primary care provider.
Jennifer
CANGANELLI, MS, RD, LD, CDE Registered Dietitian
FAMILY NUTRITION SERVICES LLC
What is your single best piece of advice about staying well?
During your annual ‘well-checks’ at your primary care office, we can discuss your health concerns and go over preventative testing that might apply to you (i.e. mammogram, cholesterol check, blood pressure check, colonoscopy, etc.). If we can work together to keep you well, it can prevent a trip to the ER for uncontrolled disease states, (i.e. diabetes, COPD, hypertension, asthma, GERD, etc.).
What is one thing you personally always do relating to your own health and wellness?
I tell myself that ‘being busy’ is not an excuse to not take care of myself. I’ve seen the effects of people putting off their health until it becomes an emergency or chronic disease, so I strive to educate myself and my patients on healthy life habits at every age. A healthy diet, exercise and yearly checks with my primary care doctor are all important pieces of the wellness puzzle.
What is the most common mistake people make regarding nutrition?
Skipping the basics. Today’s trending diets include low-sugar, lowfat, high-protein, low-carbohydrate, gluten-free, dairy-free and more. Although it seems everyone is trying to avoid something, they skip the basics of eating a balanced diet—a wide variety of fruits, vegetables, lean proteins and appropriate carbohydrates to fuel their body.
What is your single best piece of advice about making better food choices?
Be intentional about your food choices. Ask yourself, ‘what are my food choices doing for my health?’ If you just eat along the way, you will find yourself in drive-thrus, restaurants, snacking more and having increased trips to the grocery store. Plan your meals, and make them count for you, not against you.
Tina CHANDRA,
DDS
Dentist
CHANDRA SMILE DESIGNS, OCALA
What is the most common mistake people make regarding dental health?
Not getting regular professional cleanings. We now have more research about the mouth-body connection. What we used to call plaque, we now know as biofilm bacteria, which lives in the crevices of teeth. It causes the destruction of gum and bone but also causes inflammation in your mouth, which spreads infection through the bloodstream to the rest of your body, especially the heart, liver, brain and other major
organs. It’s not just about losing your teeth; it could be about losing your life.
What is your single best piece of advice regarding dental care?
Going for professional cleanings twice a year is old news. Frequency of cleaning should be based on how your body breaks down biofilm bacteria. Everyone’s body is different, so you can’t base cleanings on the calendar or insurance coverage. Research shows it’s more about each individual and how they respond to treatment. Some people have more risk factors for periodontal
What is the one thing you personally always do relating to nutrition? Every Sunday I plan my meals—and snacks—for the week, making sure I’m incorporating a wide variety of fruits, vegetables, grains, lean meats and fish. This helps my family get more of the vitamins and minerals we need. Another bonus of menu planning? Sticking to your list saves money with less impulse spending.
disease, such as those with high blood pressure, diabetes, tobacco use, pre-existing heart disease and those who are predisposed because of genetics.
What is the one thing you personally always do relating to dental health? I suffer from periodontal disease because of my genetics, so I get my teeth professionally cleaned four times a year. At home, I use a high-quality electric toothbrush, water flosser and mouth rinses.
JAN ’17 › healthylivingmagazines.com
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Diana WILLIAMS
Ashley
Certified Financial Planner
PRINCIPAL FINANCIAL GROUP, OCALA
CAUTHEN, MD Dermatologist
MIDSTATE SKIN INSTITUTE, OCALA
What is the most common mistake people make regarding skin care?
Not nourishing your skin with moisturizer. Skin is like a sponge; when it gets too dried out it starts to lose its glow and develop more wrinkles. You always want to replenish it with a good nighttime moisturizer. Especially in the winter season, both women and men need to be using moisturizer.
What is the most common mistake people make regarding their finances?
Collecting Social Security too early. I deal a lot with people who are on the cusp of retiring, and many think they should start collecting whenever it becomes available, but every year you wait, the amount you receive goes up by 8 percent. I think people
need to de-couple the idea of collecting Social Security and actual retirement.
What is the single best piece of financial advice you can offer?
Save, save, save. Set money aside for college, purchase of a home, retirement, etc. Plan ahead. Stuff happens, and your life is made much easier if you have reserves from which to draw.
What is the single best piece of skin care advice you can offer?
We’re only given one try, so don’t abuse the skin you have. It’s not rocket science, and it sounds redundant, but protecting your skin from UV damage by wearing sunscreen with SPF of at least 30 every day is the most important thing you can do, along with washing your face daily.
What is the one thing you personally always do relating to your own skin care?
I wash my makeup off every night. Cleaning off the dirt and grime of the day makes your face a good canvas for your moisturizer, and that allows your skin to ‘drink.’
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healthylivingmagazines.com JAN ’17
What is the one thing you personally always do relating to finances? I practice what I preach and plan ahead. I started my own retirement plan in my early 20s, and I pre-planned for all four of my kids’ college educations; my fourth child is graduating from the University of Florida this year.
to be changed. The worst case I had was someone who went 40,000 miles over. Needless to say, the engine soon expired in their vehicle, costing thousands to repair.
What is your single best piece of advice regarding automotive care?
Brian BEDNAR Automotive Technician
BEDNAR’S AUTO SERVICE, OCALA
What is the most common mistake people make when it comes to vehicle care? Neglecting oil changes. People often go 2,000, 3,000 miles or more past when it needs
Newer cars require less maintenance than cars built five to 10 years ago, and people tend to neglect them. Follow the manufacturer’s maintenance schedule in your vehicle’s owner’s manual. Many people don’t even look at this manual and may not even be aware they have one.
What is the one thing you personally always do relating to your vehicles? I keep up with the basics: regular oil changes and checking the cooling system, brakes, belts, hoses and tires. These things may or may not be checked if you go to a ‘quickie oil change’ place.
Mohamad
AYSHEH
Certified Personal Trainer ZONE HEALTH AND FITNESS, OCALA
What is the most common mistake people make regarding working out? They don’t have a custom plan, so it’s a guessing game. They never change their routine, and they’ll do too much cardio and not enough resistance training, or vice versa.
What is your single best piece of advice regarding proper exercise?
Never be afraid to ask for help. A lot of our members feel uncomfortable in a new environment and immediately gravitate toward the cardio equipment. Our mission at Zone Health and Fitness is to get everyone plugged into a zone they love, and that helps them get to their goals as efficiently as possible.
What is the one thing you personally always do relating to exercise? I never go into a workout dreading it. I always look forward to what I’m doing for the day and make sure I give it my all.
Mike TORRES Certified Public Accountant
CRIPPEN & CO., OCALA
Carolyn K. ROBERTS Realtor
ROBERTS REAL ESTATE INC., OCALA
What is the most common mistake people make when it’s time to sell?
Wasting time and dollars doing things that won’t affect the value of their property. If you talk to a Realtor first, they can give you advice on what you need to do to get your property ready to sell and what you can do to add value.
What is your single best piece of advice regarding buying a home?
Meet with a Realtor first. They can help you get pre-qualified for a loan, so you’ll know exactly what you can afford to buy and what your monthly expenses would be to own that home. Working with a knowledgeable professional you trust will save you time and money.
What is the one thing you personally always do relating to buying/selling?
I always do a current, accurate market analysis on the property so I know the value. This is No.1. You don’t want to over pay or under sell.
What is the most common mistake people make regarding taxes?
Attempting to file their own tax return without seeking professional advice. Often, we see individuals who own their own business attempt to file their tax return without the knowledge necessary to properly fill out a complete and accurate tax return. This often leads to unnecessary IRS notices, penalties and interest, which costs them more money in the long run.
What is your single best piece of advice regarding tax preparation?
Consider tax planning throughout the year. We are required to pay tax on the income we receive, but with a little planning and advice from professionals, we can preserve as much of our wealth as legally possible.
What is the one thing you personally always do relating to your own taxes? I make sure I’ve reported everything correctly, taken every legal deduction allowed by the IRS code and that my supporting documentation is organized and complete.
JAN ’17 › healthylivingmagazines.com
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PROMOTIONAL FEATURE
Live Your Best Life Tenants of The Estates at Hawthorne Village of Ocala find more than just a new home. They find a place to thrive.
Easy Living Joann Shelburne pulls a book from her bag. “I usually have it with me so I can read at the drop of a hat,” she laughs, admitting that she spends a lot of her time reading and enjoys the beautiful library at The Estates. Joann is 85, and although she grew up in Lake Worth, she has lived all over the country, including California, Ohio, New York, Connecticut and Alabama. Once her four children were grown, she decided to start an antique business, selling her special treasures and finds in an antique store. This business took her throughout England and once to Scotland, and after 10 years, she sold the rest of her antiques and moved back to Florida in 1996. By the end of 2013, she was growing tired of all the upkeep of owning and maintaining a home, and she decided to visit The Estates at Hawthorne Village of Ocala. “I just felt at home in Florida, and I looked at a lot of different places. I felt that The Estates at Hawthorne Village of Ocala suited me best of all,” Joann says. “I’ve been very happy, and we have a lot of great people here.” She moved into The Estates in February 2014. After all of her travels, she’s found an oasis there, and still loves to go on adventures through her books. Since living at The Estates, Joann has also enjoyed visiting the library, meeting the other tenants and doing chair yoga once a week. Joann loves the variety available at the chef-prepared dining buffet, especially the lovely salad bar and fresh fruit. She loves her apartment, and one of the highlights of her week Joann Shelburne
is turning the task of doing laundry into a good time with her dear friend Lucy every Sunday. “We wash our clothes together and talk because no one wants to do that alone,” she smiles. Finding lasting friendships at The Estates is one of the many great things about this life here. Elizabeth Leighton
Favorite Pastimes Elizabeth Leighton’s balcony door is open, letting in the cool air of a rainy morning. “The balcony is basically part of my living room,” she says. “I like the outdoors.” Betty, as she’s called, moved to The Estates three years ago. She was getting tired of the cold in Minnesota, and her daughter, Beth, thought The Estates was the perfect place for Betty to call home in the warmth of the Florida weather. Betty trusted her daughter’s opinion, and she visited the independent living community for the first time in October 2013. “I really liked it, and I met everyone right away,” she says. In a spacious second bedroom of her apartment home, Betty’s piano sits with sheet music open, waiting to be played. Music was always important to Betty. She started playing piano when she
was 8 years old, collecting all the sheet music she could find. She passed her love of piano on to her son, David, and now she keeps the piano for him to play when he comes to visit. Even though Betty doesn’t play piano anymore, she enjoys listening to beautiful classic selections that fill her home with her beloved favorites. She also spends her time knitting, reading on her balcony and exercising at AJ’s Fitness Center. Betty started a book club, and she volunteers her time to organize and sort through all the books at The Estates’ well-stocked library. “There isn’t anything I don’t like about Hawthorne, to be honest,” she says. “Everything you need is right here.” Martha Vanderspool and Terry Lorenz
Terry agrees, adding that the staff members are so friendly, and she and Martha keep each other laughing. Terry is 90, and she’s as happy as can be with her home at The Estates. Her apartment around the corner from Martha’s has a porch that both women enjoy. After Terry’s nephew helped her find Hawthorne Village, she says that she and Martha “just clicked.” They’re practically inseparable now, and they keep a gin rummy card game going between them “because she cheats,” Terry jokes, poking Martha. Their daily routine involves heading over to AJ’s Fitness Center in the morning and working out on the elliptical for 30 to 40 minutes. They’re dedication is commendable. “How do think we got these great bodies?” Terry winks. The laughter between these two doesn’t stop for long. They are excellent examples of the healthy, independent and fun-loving lives tenants lead at The Estates.
All-Inclusive, Worry-Free Living Hawthorne Village of Ocala, is a not-for-profit, full-service retirement community, conveniently located near Paddock Mall, major health care providers and a variety of cultural and historical venues. The Estates of Hawthorne Village offers exquisite apartment homes for the independent retiree, who seeks an active lifestyle with an all-inclusive monthly rent. Worry-free and maintenancefree living awaits you at The Estates, as weekly housekeeping and linen service, two restaurant-style meals per day, transportation to medical appointments and scheduled life enrichment activities are just a sampling of what is available to the tenants. The Inn at Hawthorne Village of Ocala, is a lovely, home-like setting for those individuals who need assistance with daily self-care in a supportive and attractive environment. As part of a full-service retirement community, Hawthorne Village of Ocala provides a full spectrum of care to meet all of your health care needs, including a state-of-the-art inpatient and outpatient Bounce Back Rehab and skilled nursing—all of this, on one beautifully manicured and easily accessible campus.
The Best Of Friends Six months ago, life changed for Martha Vanderspool. She’d been living at The Estates at Hawthorne Village for almost three years and had enjoyed playing games, putting together jigsaw puzzles and sitting outside in the sun. But, when a new tenant, Terry Lorenz, moved in around the corner, Martha not only met a new neighbor; she’d found a best friend. “She’s mostly my hobby,” Terry laughs and points at Martha sitting next to her on the couch. Martha is from Illinois, and she has four children and four grandchildren. She’s 91, and her time at The Estates has been full of relationships. She’s lighthearted and lives in a beautifully decorated studio apartment home. On her first visit, Martha was very impressed with how lovely, clean and impeccably maintained the community was. “Cleanliness is really important to me,” she says.
FOR MORE INFORMATION ABOUT THE ESTATES: HAWTHORNE VILLAGE OF OCALA 4100 SW 33RD AVE., OCALA HAWTHORNEVILLAGEOFOCALA.COM (352) 237-7776, EXT. 255
JAN ’17 › healthylivingmagazines.com
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Endocrine and Bariatric Center We are dedicated to helping you get your life back on track! Custom-made, fresh sandwiches, salads and flatbreads made right before your eyes. The “healthy” alternative to fast food. Custom-made, made right before your eyes. “healthy” alternative to fast food. Beverly hills fresh sandwiches, DADe CiTysalads and flatbreads iNverNess NeW POrTThe riChey sPriNG hill 4089 N lecanto hwy 12301 Us hwy 301 s 97 s Pine Ave 7231 sr 54 4144 Mariner Blvd 352.746.0057 352.521.7000 352.344.8996 727.375.1570 Unit No A 104 Beverly hills DADe CiTy iNverNess NeW POrT riChey sPriNG hill 352.684.9565 4089 N lecanto hwy 12301 Us hwy 301 s 97 s Pine Ave 7231 sr 54 4144 Mariner Blvd 2639 e Gulf to 8745 sr 54 352.746.0057 352.521.7000 352.344.8996 727.375.1570 Unit No A 104 lake hwy 727.372.6255 5394 spring hill Dr BrOOKsville DUNNellON 352.684.9565 352.637.0800 352.686.0992 11373 Cortez Blvd 11150 N Williams st 2639 e Gulf to 8745 sr 54 4218 Us hwy 19 352.596.5505 #102 lake hwy 727.372.6255 5394 spring hill Dr BrOOKsville DUNNellON 727.845.7115 14308 spring hill Dr 352.489.1120 352.637.0800 352.686.0992 11373 Cortez Blvd 11150 N Williams st 352.799.8878 19438 Cortez Blvd 4218 Us hwy 19 lAND O’lAKes 352.596.5505 #102 5308 little road 352.799.7047 727.845.7115 14308 spring hill Dr 2406 land O’lakes Blvd 727.376.7171 352.489.1120 11218 spring hill Dr hOliDAy 352.799.8878 19438 Cortez Blvd 813.949.8483 lAND O’lAKes 352.686.0910 13078 Cortez Blvd 5308 little road 1938 Us 19 N 352.799.7047 Massachusetts Ave 2406 land O’lakes Blvd 6436 352.596.8261 11218 spring hill Dr 7852 land O’lakes Blvd 727.376.7171 727.945.8272 hOliDAy 727.846.9700 813.949.8483 352.686.0910 13078 Cortez Blvd 813.995.2544 1938 Us 19 N 31807 Cortez Blvd 6436 Massachusetts Ave TriNiTy 352.596.8261 Mitchell Blvd 7852 land O’lakes Blvd 8907 727.945.8272 352.754.1100 9330 sr 54 727.846.9700 hOMOsAssA 727.375.2726 813.995.2544 727.846.0135 31807 Cortez Blvd TriNiTy leCANTO 3756 s suncoast Blvd 8907 Mitchell Blvd 352.754.1100 9330 sr 54 1936 N lecanto hwy 11332 ridge rd 352.628.6822 hOMOsAssA CrysTAl river 727.375.2726 727.846.0135 352.527.0191 727.842.2771 leCANTO 3756 s suncoast Blvd 723 Ne hwy 19 Wesley ChAPel 9481 s suncoast Blvd 1936 N lecanto hwy 11332 ridge rd 352.628.6822 352.795.2416 27709 sr 56 #102 CrysTAl river 352.621.7829 352.527.0191 727.842.2771 813.406.4803 723 Ne hwy 19 Wesley ChAPel lUTz POrT riChey 9481 s suncoast Blvd 6748 W Gulf 352.795.2416 27709 sr 56 #102 22826 sr 54 8629 Us 19 N 352.621.7829 to lake hwy 5425 village Market hUDsON 813.406.4803 813.909.2270 727.845.4575 lUTz POrT riChey 352.564.8300 813.973.4118 6748 W Gulf 14106 Us hwy 19 22826 sr 54 8629 Us 19 N to lake hwy 5425 village Market 24726 sr 54 9409 Us hwy 19 727.819.9233 hUDsON 1801 NW hwy 19 813.909.2270 727.845.4575 352.564.8300 813.973.4118 813.406.4919 727.846.0888 14106 Us hwy 19 #509 zePhyrhills 8925 sr 52 24726 sr 54 9409 Us hwy 19 727.819.9233 352.795.9792 32801 eiland Blvd 1801 NW hwy 19 1575 land O’lakes Blvd 10089 Us hwy 19 N 727.868.1075 813.406.4919 727.846.0888 813.788.3456 #509 zePhyrhills 813.949.3232 727.863.3229 8925 sr 52 352.795.9792 32801 eiland Blvd 1575 land O’lakes Blvd 10089 Us hwy 19 N 727.868.1075 5406A Gall Blvd 10900 sr 54 813.788.3456 813.949.3232 727.863.3229 813.782.1381 727.376.1200 5406A Gall Blvd 10900 sr 54 6512 Gall Blvd 3927 ridge rd 813.782.1381 727.376.1200 813.788.9677 727.847.4263 6512 Gall Blvd 3927 ridge rd 813.788.9677 727.847.4263
BEVERLY HILLS 4089 N LECANTO HWY 352.746.0057
HOMOSASSA 3756 S SUNCOAST BLVD 352.628.6822 9481 S SUNCOAST BLVD 352.621.7829
CRYSTAL RIVER 723 NE HWY 19 352.795.2416
F. Ramharrack, MD, FACE Samantha Sugarman Board Certified Endocrinologist ARNP
Specializing in: Diabetes Management Insulin Pumps Diabetes Education Pituitary Disorders
Ocala
311 SE 29th Place Ocala 34471
Weight Loss Thyroid Disorders Thyroid Ultrasounds Thyroid Biopsies
Adrenal Disorders Osteoporosis PCOS
INVERNESS 97 S PINE AVE 352.344.8996
6748 W GULF TO LAKE HWY 352.564.8300
2639 E GULF TO LAKE HWY 352.637.0800
1801 NW HWY 19 #509 352.795.9792
LECANTO 1936 N LECANTO HWY 352.527.0191
eat eat fresh fresh
Villages Area
10969 SE 175th Pl. Ste. 200 Summerfield 34491
www.endobodyocala.com
SOUTHERN PINES 1 A PHASE CONDOMINIUM
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healthylivingmagazines.com JAN ’17
NUTRITION FITNESS BEAUTY
H E A LT H Y
NUTRITION
Who’s Hangry?
It’s true—you’re not yourself when you’re hungry. Your mood, however, can also be altered by the food you consume to fill that void.
The food you eat directly impacts the way you feel, affecting variables like blood sugar levels and brain chemicals. Try out these eating habits the next time you’re feeling cranky: › Start the day right with the most important meal of the day—breakfast. Eat something light and non-fatty. And don’t forget the fruit. › Two servings of fatty fish, such as salmon or herring, per week will benefit your mood with just the right amount of omega-3s. › Mediterranean-based diets have been shown to lower depression rates because of their high concentration of B vitamins.
Source: nextavenue.org
› Just say no to high-sugar foods that falsely elevate dopamine levels and leave you with a sugar crash.
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2017:
A YEAR OF BEAUTY
Say Yes To The Tress
Reach this year’s beauty heights with fresh monthly makeovers starting right at the top: your hair. › By Angelique Anacleto
Make friends again with your hair. Maybe in the past you’ve been a little careless, a bit rough or frequently overheated. Now is the time to treat your BFF to some TLC and achieve the luxe hair of your dreams. Whatever your ambitions (killer cut or complex fantasy color), it’s healthy strands that build the foundation for every great style. Objective: Keep as many hair strands unbroken, unbothered and attached to your scalp as possible. Solution: Zero in on moisture and a softer touch for a thicker, stronger, shinier mane.
Gently, Gently
Because frequent shampooing can strip moisture, experts favor gently brushing hair morning and evening to balance natural oils throughout the head. Look for a soft, child-type brush without metal or scratchy tips. For African-American natural hair, blogging mavens like UrbanBushBabes.com swear by finger detangling every week or two as the gentlest route against breakage. Use a wide-tooth comb before shampooing to lessen trauma and prevent those few tangles from foaming into a larger tangled monster. Gently cleanse hair like delicate clothing. Briskly rubbing or scratching with fingernails may feel invigorating but can damage new growth, as well as create split ends. Attach a showerhead water filter (starting at $20) to decrease hard
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water’s damaging chlorine, minerals and calcium. These minerals produce a weighty, scaly film that blocks moisture absorption, leading to dry, dingy, tangled tresses and pesky dandruff. Skip towel drying. While this sounds extreme, frizz-producing towel fibers roughen up the hair’s cuticle. If time permits, squeeze out as much water as possible, air dry while getting dressed and comb through when drier. Take a rest from ponytail elastics, headbands, pins, rollers, extensions and braiding. Applied tension tugs, creates dents and causes breaks, leading to traction alopecia or balding over time. Keep regular trim appointments to halt split ends from encroaching even higher.
Make The Moist Of It
Pick from a growing list of sulfatefree shampoos. Sulfates are cleansing agents commonly found in shampoos that create lather but also deplete moisture, thereby weakening strands. Use salt texturizing sprays sparingly. They’re great for creating laidback, beachy waves but end up dehydrating hair, removing nutrients and washing away color.
Work any of nature’s wonder oils or butters through parched locks. Choose from almond, argan, coconut, macadamia, olive, monoi and cocoa or shea butter. Several leave-in sunscreen sprays also work double-duty by simultaneously protecting from harmful UV rays while hydrating. In a pinch? Coconut oil already carries a built-in SPF 8.
Heat Watch
Try rinsing with cooler water instead of hot, which strips hair’s natural oils and lipids. When styling, first choose ceramic-coated tools, which heat more evenly for minimal damage. Next, lower your usual heat settings. Third, use a protective silicone spray to coat shafts and inhibit frizz. Then, split heat styling into four sections. Dividing hair into halves and then separating those halves into top and bottom pieces ensures uniform heating and less burning. Take a heat styling holiday as well.
Nighttime Security
Given that hair is most fragile while wet, overnight pressing and tossing against pillows poses more breakage risk. If you must go to bed with wet hair, at least dry the roots. Consider the beauty secret of sleeping caps, which African-American stylistas have used since forever to lessen twisting, tangling and breaking. Or, try a nontugging satin pillowcase.
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body
BEAUTY
Ditch The Itch
What’s itchy and red all over? Chances are it’s your dry, wintertime skin. No fear, though, we have some suggestions that just might help relieve your worst symptoms.
Hot or cold?
Water wonderland.
Summer isn’t the only season that requires hydration. Your skin’s health starts from within. Drink plenty of water. Eating food high in water content is also beneficial. Watermelon, cantaloupe, apples, oranges or kiwi and watery veggies like celery, tomatoes or cucumbers are all great sources of hydration.
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Lotion up.
Not only should you moisturize more often in cooler months, you should remember to do it right after washing. Applying lotion to damp skin helps seal that moisture into the skin. Store your lotion of choice beside the bathtub or even inside the shower if that’s what it takes to remember the extra step.
Moisturize wisely.
Petroleum-based lotions often do more harm than good. Be sure to choose a smart formula that has natural, nourishing ingredients. Go for an oil-based rather than a water-based solution to help retain moisture against the cold weather. Ingredients like lavender, chamomile and jojoba may help soothe dry, itchy skin.
healthylivingmagazines.com JAN ’17
Sleep away dry skin.
Hands, feet, elbows and knees have thin skin; therefore, they tend to lose their moisture fast. At night, lather these areas with a deep moisturizer and wear cotton socks to bed to lock in the moisture until morning.
DIY.
Facial and skin masks made at home are fun and easy. Mix together ingredients such as honey, avocado, yogurt, olive and jojoba oils, almond oil, bananas or aloe to create a cream or paste for lasting hydration. A quick internet or Pinterest search will yield tons of tried and true recipes to pamper your skin.
Humidify.
Consider placing an air humidifier in the room where you spend most of your time. This will help put moisture back into the air, preventing your skin (and your sinuses for that matter!) from drying out.
Cleanse yourself.
Certain facial cleansers can be extremely drying to the skin. If your routine products contain glycolic or salicylic acid, ditch it for a more hydrating version. Immediately after cleansing, apply moisturizer. The same goes for hand soap.
Sources: drfranklipman.com, webmd.com
A long, hot shower may sound like the perfect ending to your stressful day. For your skin’s sake, though, lukewarm water is best. Cooler water temperatures help to avoid the stripping of natural oils from the skin and hair. The cooler water also closes your pores, making your skin’s surface less sensitive. Wrap up in a nice cozy blanket after showering instead.
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MIND HOME FINANCE
H E A LT H Y
MIND
Matters Of The Heart
Source: cnn.com
Happy wife, happy life—and vice versa. A new study led by a Michigan State University sociologist, Hui Liu, has found that older couples in bad marriages, especially wives, have a higher risk for heart disease than those still in their honeymoon phase. One thousand married participants, ranging in age from 57 to 85, completed surveys about the state of their marriages as well as lab tests and information pertaining to their cardiovascular health. The results? Slightly heartbreaking. Researchers found that the risks associated with an unhealthy marriage include compromised heart health, especially in women who tend to bottle up their emotions. Lui’s advice? Marriage counselling is not just for younger couples—it can also do wonders for couples who have been married for decades. PAGE
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MIND
Give It Up
As parents, we all want to instill the importance of giving to those less fortunate in our children, especially in a time when many children have almost everything they want right at their fingertips. Fortunately, empathy is often a trait that comes naturally in children. Simple discussions with your children about being thankful for what they have and reminders about how others might not be as fortunate and what it really means to help others will be something they remember forever.
The Golden Rule reads, “Treat others the way you want to be treated.” These simple words are something children can understand. Ask your children how they would want to be treated if they were ever in a situation of need. Would they want the community to join forces and help them? Likely, they will answer yes. Talk to them about the importance of serving others in need who require a helping hand. Remind them that giving can mean anything from a hot meal and fresh clothing to a new toy or a friendly conversation.
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The following are just a few ways for your family to let the giving begin.
› MONKEY SEE, MONKEY DO. Teaching your children the importance of giving takes more than an explanation. They look up to you. Show them how it’s done. › DONATE CLOTHES. Sort through closets and drawers for clothes no longer in
use. Reason with your children that a size too small for them will fit another child perfectly. The same goes for your closet. There are many thrift stores that will gladly take your gently used clothing.
› DONATE FOOD. Non-perishable proteins, such as canned chicken, tuna or jarred peanut butter, are crucial staples at most food banks. Other items such as baby food, diapers, condiments and personal hygiene products are also greatly appreciated. Have your kids check expiration dates on spare cans you may have in your pantry at home to prepare for donating.
A Giving Challenge Here’s a challenge that will be fun for both adults and children. Turn all closet hangers around, so the hooks face the opposite direction than they usually would. Each time an article of clothing is worn, return the hanger to normal. At the end of six months, the hangers that are still out of place are the clothes you never wear. Donate them to someone who will!
› BUY FOR THE NEEDY. A trip to the dollar store is another great way to collect a few items to give away. A puzzle or a coloring book is enough to provide hours of play time. Have your son or daughter make a list of toys. Then, have them help you find the items in the store. They will be pleased to help. The dollar store is also a great place to pick up hygiene items for donation. Food banks and emergency shelters would be happy to accept shampoo, soap, toothbrushes, etc. › DONATE OLD BOOKS AND TOYS. The perfect
Sources: takepart.com, theguardian.com, shelterlistings.com, learnvest.com
“need vs. want” conversation starts here. Sort through old toys and books to see what is still in use. Have your child make a list of his or her favorites and then another list of toys and books they haven’t played with in a while. Most kids will be delighted to know that the toys they don’t use anymore will make another kid’s day. Ask a few neighbors or teachers to see if they know of anyone who may enjoy a few “new” toys.
› VISIT RETIREMENT HOMES. Most retirement homes allow visitors. Get to know the elderly community with your child. Bring a deck of cards, a board game or a book, and spend an hour at a nursing home. After all, who doesn’t like a round of Go Fish? Check with local establishments for guidelines and hours. › SPARE CHANGE. A lesson many parents want to ingrain into their kid’s minds is to treat everyone with an equal amount of respect. If you don’t feel comfortable handing a couple dollars to a homeless person, you may instead stop at the nearest convenient store. Let your child pick out a snack—crackers, dried fruit, a banana—and bring it to the person in need. › HELP YOUR NEIGHBORS. If you know your neighbors well, encourage your children to volunteer to do yard work, check mail or walk their dog. Cooking a meal for an elderly neighbor with your child and helping your child deliver it is a great lesson in giving. JAN ’17 › healthylivingmagazines.com
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Too Much To Do?
Sticky notes are old news. Today, we can “jot down” anything we need to remember in the calendar on our phones. Is that enough though? Careful planning after all is the key to achieving goals. New years are for new beginnings, so why not turn a new page (literally), and plan your days and weeks in a planner designed to organize and prioritize?
C
ritical planning is important for various reasons, including reducing your stress quotient. When you visualize a feasible plan of action in writing, you already have the proper mindset that your goals are attainable. You will also have a clear illustration of whether or not you are staying on schedule—never underestimate the power of a to-do list and check marks. As a welcome present to 2017, most stores will line their shelves with fresh planners. The level of organization you choose to take in your planning or the type of planner you choose is up to you—it can be as easy or detailed as you want. There are so many products and methods out there that it can be a bit overwhelming. (Have you seen Bullet Journaling in action? If not, check it out here: bulletjournal.com.) In fact, most craft stores now have a whole aisle dedicated to planners and the art of creating a perfectly organized to-do list. Crazy, right? But if you’re just looking for a simple calendar with a pretty cover to write down your work appointments, child’s soccer game and grocery list, that’s OK, too. Explore your options and find what works best for your lifestyle. Here are some ideas for sprucing up your to-do list in 2017.
› REUSABLE TO-DO SHEETS. Laminate your to-do lists and make them reusable. You can choose a design and print out the PDF for a personalized approach. These are easy to insert into planners or hang up on the refrigerator. Have a marker handy to add tasks to the list as needed—and an eraser to wipe off those you complete.
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› WASHI TAPE. A durable planner is important. Applying washi-tape to the corners makes for a stylish planner as well as one that will last a whole 365 days. › PLANNER TABS. Making your own planner? Free printed planner tabs are also available online. Choose from a variety of floral patterns or solids, and customize the tabs for the ultimate organization.
Check out these planners to start your new year off right:
2017 ONE DAY AT A TIME MEDIUM AGENDA $28.00
swoozies.com Fun features include a double-sided satin ribbon placeholder, two perforated sticker pages, color-coded month tabs and an elastic band closure.
CONTINENTAL LARGE 2017 SOFTCOVER MONTHLY PLANNER $18.95
calendars.com Includes a monthly planning section and a phone/address section with ample space for notes and reminders. Plus, each new month features a famous quote for extra inspiration.
GRACEFUL GARDEN 2017 PLANNER $34.00
anthropologie.com Choose from a pink or red motif—both get the job done. This organizer is also equipped with a section for notes and contacts, and includes a pocket folder.
2017 ERIN CONDREN LIFEPLANNER STYLIZED ORGANIZER erincondren.com The ultimate planner to keep life organized. It’s completely customizable; choose from three layouts, two color themes, four coil colors and multiple cover options. Plus there are loads of extras in the upgraded version.
Sources: leoniedawson.com, lifehack.org
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