TOP-RATED HEALTH CARE
IS CLOSER THAN YOU THINK
The ability to provide the best care possible puts Citrus Memorial in the top 5% in the nation in both cardiac and spine surgery. And, the skilled doctors, nurses and staff truly care about our patients from the moment they walk through the door. When staying close to home for surgery is important, choose Citrus Memorial.
502 W. HIGHLAND BLVD., INVERNESS, FL 34452 | 352.726.1551 | CitrusMH.com
Getting the right diagnosis the first time can mean more time enjoying life For musculoskeletal pain and mobility issues, a quick and accurate diagnosis is the key to a rapid and satisfactory recovery. That’s why the Board Certified, subspecialty fellowship trained radiologists and highly trained technologists of RAO utilize the latest in MRI technology to detect and more completely describe a range of problems often missed by X-ray, CT or bone scans. Our state-of-the-art high-field and open MRI units are equipped with the latest technological advances to maximize detail and provide unique information about injuries to small internal structures such as menisci, ligaments, tendons and bones. Many of these conditions can only be imaged by means of a specialized MRI scan. Properly diagnosed problems can be treated quicker and more effectively, so you can enjoy a faster return to the things you love.
Life is precious. Live it to the fullest with help from the caring professionals of RAO.
RAD RADIOLOGY A ASSOCIATES OF OCALA, P.A.
(352) 671-4300 n www.RAOcala.com BOARD CERTIFIED, MUSCULOSKELETAL FELLOWSHIP TRAINED RADIOLOGISTS (left to right):
John D. Boon, IV, MD Ryan Tompkins, MD Edson G. Cortes, MD Brian Cartwright, MD Not Pictured: D. Mark Allen, MD We are proudly contracted with a variety of insurances and file all claims with the exception of non-contracted HMO's. Please visit our website for a detailed list of who we are contracted with. Contracted insurances are subject to change.
BIO-IDENTICAL HORmone replacement therapy: restoring hormonal balance
Bio-identical hormone replacement therapy (BHRT) can help with a number of symptoms, including:
Custom Meds is a compounding pharmacy that has been in business for almost 30 years. Compounding is the art and science of preparing personalized medications for patients. Unlike the “one-size-fits-all” nature of mass-produced medications, compounded medications are individualized and “made from scratch” – individual ingredients are mixed together in the exact strength and dosage form required by the patient. This method allows the compounding pharmacist to work with the patient and the prescriber to customize a medication to meet the patient’s specific needs. When hormone production starts to drop below normal levels in the years leading up to menopause, bio-identical hormones are perhaps the best and safest way for women to supplement. Before the introduction of BHRT, strength, energy and vitality would decline, affecting our overall health. With the addition of BHRT, however, energy levels are restored, the physical appearance of aging can be improved and the symptoms associated with hormonal imbalance can be eradicated. Overall, the primary goals of BHRT are to optimize function, prevent morbidity with aging and enhance quality of life.
Don’t put it off any longer! Now is the time to start looking and feeling younger. Call Custom Meds today to see what BHRT can do for you!
• Hot flashes
• Unwanted weight gain
• Tiredness
• Night sweats
• Low sex libido
• Forgetfulness
• Migraines
• Mood swings
• Vaginal dryness
we offer
FREE SHIPPING
102 E Highland Blvd, Inverness, FL 34452 | 352-341-1212 www.CustomMeds.com
*We offer saliva test kits that accurately determine a patient’s true bio-available hormone levels.
Choosing the Road to Recovery... Features • Private/Semi-Private Rooms • Admissions 7 Days per Week • Therapy Up to 7 Days per Week
Our Services • • • • •
Physician Services Wound Care Services Inpatient Rehabilitation Services Outpatient Rehabilitation Services Pastoral Care Services
Helping Hands... Compassionate Hearts
Our Programs • • • •
Short-Term Rehabilitation Long-Term Care Respite Care And many more!
Our Center
From the moment you come through our doors, you will experience our friendly and caring environment. Our homelike accommodations, large rooms and picturesque setting compliment the care you will receive from our professional staff of caregivers and physicians.
A
RBOR TRAILS
REHABILITATION CENTER
611 East Turner Camp Road Inverness, FL 34453
(352) 637-1130
The American Cancer Society predicted
96,830 cases of colon cancer in 2014. Don’t become part of that statistic in 2015.
Improved Early Detection of Colon Cancer Full Spectrum Endoscopy® (Fuse®) is revolutionizing colonoscopy by providing a full 330º view of the colon, almost double the view of standard colonoscopes. A study recently published in The Lancet Oncology revealed that Fuse® found 69% more adenomas than standard colonoscopes.
DR. ANAND KESARI
Standard Colonoscope
Limited 170º Field of View
PREVENT COLON CANCER
Insist on Fuse® Colonoscopy.
FUSE® Colonoscope
Panoramic 330º Field of View
Dr. Anand Kesari of Gastro-Colon Clinic and OSSC is proud to be the front-runner in adopting this new technology. Fuse® has been shown to greatly reduce the numbers of pre-cancerous polyps missed by standard colonoscopes and doesn’t cost more. Fuse® colonoscopy is COVERED BY YOUR INSURANCE.
To schedule your Fuse® colonoscopy or if you have gastro problems, CALL (352) 237-1253 OCALA: 7535 SW 62ND CT.
OCALA (SHORES): 7578 SE MARICAMP RD., #102
THE VILLAGES: 805 E CR 466, #100
SUMTERVILLE: 1389 S US 301
SUMMERFIELD: 10435 SE 170TH PL.
WWW.GASTROCOLON.COM
DR. ANAND KESARI BOARD-CERTIFIED GASTROENTEROLOGIST
Minimally Invasive Spine Surgery
Dr. Paraiso’s No. 1 priority is patient care and he treats his patients with compassion, empathy and knowledge. He takes pride in seeing his patients live active and enjoyable lives. Specializing in Minimally Invasive Spine Surgery for • Spinal Stenosis • Failed Laser Spine Surgery • Herniated Discs • Back & Leg Pain Clinical Assistant Professor University of Florida Department of Orthopedics – Spine Surgery Published Author and Minimally Invasive Spine Surgery Instructor Board Certified & Fellowship Trained Health Grades® Five-Star Recipient
OCALA MEDICAL PARK / THE VILLAGES 1500 SE Magnolia Extension • Suite 104 • Ocala, FL 34471
352-873-7770 • f 352-873-7704 www.centralfloridaspine.com
Dr. Paraiso received his Bachelor of Science Degree from the University of Florida in Gainesville in 1995. He then obtained his medical degree from Kirksville College of Osteopathic Medicine in 1999. In 2004, Dr. Paraiso completed his internship and orthopaedic surgery residency at Michigan State University/Genesys Regional Medical Center in Grand Blanc, Michigan. He received further advanced spinal surgery training during a 12-month spine fellowship at the Florida Orthopaedic Institute’s Center for Spinal Disorders in Tampa, Florida. Dr. Paraiso was specialty trained in and practices minimally invasive spine surgery using tried and proven methods.
Pre-Construction Pricing
SummerCrest
352.350.5263 9139 se 48th court road
ocala, fl 34480
DeltonaSummerCrest.com
march 2 0 1 5
| vol. 2 no. 1 2
PHOTO BY LISA CRIGAR
PINT-SIZE PLANTING | 4 ROOM RE-DOS | THE SCIENCE OF SEIZURES
MARION | CITRUS | HERNANDO
features
Bike Best
ON THE COVER
the
hit the trails p36
March in Florida brings on warmer days and the promise of spring, which means it’s the perfect time to break the couch-potato cycle and get outside to do some cycling. BY BROCK SENG
small space gardening: get your green thumb on p32
It’s that time of year again. Most of the cold weather is behind us, and the soft new green of coming spring brightens the landscape everywhere you look. If the season makes you want to get your hands in the dirt and plant something, you’re not alone. BY CYNTHIA MCFARLAND
spare room solutions p42
Your home is just that: yours. So why is it that spare rooms often become the property of guests? Creating another bedroom never hurt anyone who often has overnighters, but if you’re not always hosting others, chances are you could put that space to better use. BY KATIE MCPHERSON
A LOCAL GUIDE TO TOP TRAILS, SPECIALTY SHOPS & FUN FESTIVALS
COVER PHOTO BY JOHN JERNIGAN CYCLIST, RYAN WOODALL
seizures: beyond the grand mal p48
When you hear the word seizure, it’s likely you envision the collapsing, the stiff body and the violent convulsions. However, this image of seizures isn’t representative. Seizures happen in the brain, the most complex organ of the human body, and that means they’re every bit as varied and complicated. BY KATIE MCPHERSON
MARCH 2015
| healthylivingmagazines.com
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departments
13
HE ALT H Y
beat
TRENDS | NEWS | PEOPLE
p60
BY LAUREL GILLUM, JOANN GUIDRY & BROCK SENG
14
Gracie’s got a sniffer for smoke.
16
Electives for everyone.
18
Spring cleaning solutions.
20
100 years of horsemanship.
23
HE ALT H Y
p20
dose
INSIGHT | ADVICE | SOLUTIONS
B Y C E A L I A AT H A N A S O N , L A U R E L G I L L U M & B R O C K S E N G
24
Which position do you prefer?
26
All about arthritis.
28
Getting to know gout.
30
The doctors are in!
53
HE ALT H Y
p18 p28
body
NUTRITION | FITNESS | BEAUT Y
BY CEALIA ATHANASON, LAUREL GILLUM, JOANN GUIDRY & K ATIE MCPHERSON
54
How to have a “wheely” good time.
55
Springtime snacking made simple.
56
Makeup dupes you need to know.
57
Facial fixes.
59
HE ALT H Y
p55
balance
MIND | SPIRIT | FINANCE
p57
BY LAUREL GILLUM AND BROCK SENG
60
Household hazards to avoid.
62
The pitfalls of poker.
64
How to be a morning person (really!). p62 p24
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healthylivingmagazines.com | MARCH 2015
icky-tummy-itis
Yup, we have a kid-friendly ER for that. No matter what your child is feeling, we have specialists to treat them. And it’s not just for when they eat too many sweets. If you think your child is hurt, sick or has these symptoms, don’t wait. Bring them to our kid-friendly ER at Ocala Regional Medical Center or our ER or QuickCare at West Marion Community Hospital. For more information about when to take your child to the ER, talk with our nurses 24/7 by calling 800-530-1188 or visit us at OcalaHealthSystem.com. Check our current average ER wait time by texting ER to 23000. Message and data rates may apply. For more information, visit TextERHelp.com.
Kid-Friendly Emergency Care, 24/7
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
owner
GEORGE G. ANGELIADIS, ESQ.
SCOTT GRIFFIN
FLORIDA DEPARTMENT OF HEALTH IN MARION COUNT Y
WEST CENTRAL SOLUTIONS
director of marketing
THE HOGAN LAW FIRM
MONSTER TRANSMISSION & PERFORMANCE
ANNE BLACK
CARMEN M. HERNANDEZ
partner
KATIE MEHL, APR
director, marketing
NAVINDERDEEP NIJHER, M.D.
MEGHAN SHAY, CFRE
CITRUS MEMORIAL HEALTH SYSTEM
plastic surgery OCALA PLASTIC SURGERY
CHRIS OKONKWO, M.D.
pediatrics
HPH HOSPICE IN CITRUS COUNT Y
FLORIDA DEPARTMENT OF HEALTH
ASHLEY CAUTHEN, M.D.
MICHAEL HOLLOWAY, M.D.
AMANDA OSTROM
MIDSTATE SKIN INSTITUTE
BONNIE CLARK, ED.D.
provost
SPRING HILL CAMPUS OF PASCO-HERNANDO COMMUNITY COLLEGE (PHCC)
SONDRA LLOYD CRANFORD, M. ED.
health education director CENTRAL FLORIDA INSTITUTE (CFI)
PATRICIA CROWLEY, IOM
president/ceo
GREATER HERNANDO COUNT Y CHAMBER OF COMMERCE
healthylivingmagazines.com | MARCH 2015
LIFEST YLE SOLUTIONS MEDSPA
MARK JANK, M.D.
ophthalmology OCALA EYE
OCALA HEALTH
director of public relations and development THE CENTERS
Health Education Program Manager
physiciandirected weight management and medical aesthetics
SUZANNE SANTANGELO
public relation manager
community relations coordinator
cosmetic and clinical dermatology
10
THERESSA FOSTER
CHILDREN’S HEALTH OF OCALA
marketing and communications manager
SAM SHRIEVES
marketing president
CAPITAL CIT Y BANK FOR HERNANDO/PASCO
LYNN VAN METER
owner and ceo
RADIOLOGY ASSOCIATES OF OCALA, P.A.
FIDDLEHEAD MARKETING ADVERTISING PUBLIC RELATIONS
JAYANTI PANCHAL, M.D.
owner
internal medicine and medical weight management
VINCE VANNI
VINCE VANNI AND ASSOCIATES, PUBLIC RELATIONS AND MARKETING
SUCCESS BY DESIGN
CARLA LOOPER
director of sales
FLORIDA INSURANCE BROKERS OF CENTRAL FLORIDA
DOROTHY PERNU, APR
director of marketing and communications
SEVEN RIVERS REGIONAL MEDICAL CENTER
KATIE LUCAS
public information officer NATURE COAST EMS
CAROLYN REYES
senior solutions director
SUPERIOR RESIDENCES OF LECANTO
DANIEL A. WELDON, DMD
implant and cosmetic dentistry WELDON GENERAL & COSMETIC DENTISTRY
JOSH WOOTEN
president/ceo
CITRUS COUNTY CHAMBER OF COMMERCE
MARION | CITRUS | HERNANDO
healthylivingmagazines.com / 352.732.0073
publisher
KATHY JOHNSON
kathy@healthylivingmagazines.com
office/production manager
CYNTHIA BROWN
NEW LOCATION! Now serving Marion County in our new Ocala Office!
art@healthylivingmagazines.com
EDITORIAL executive editor
KARIN FABRY-CUSHENBERY
9311 SW Hwy. 200, Suite 3 (former Sim’s Furniture building) Ocala, Florida 34471
karin@healthylivingmagazines.com
managing editor
MELISSA PETERSON
melissa@healthylivingmagazines.com
352.751.3356
associate editor
KATIE MCPHERSON contributing writers
AMANDA FURRER JOANN GUIDRY LESLEY JONES BONNIE KRETCHIK CYNTHIA MCFARLAND CARLTON RESSE editorial assistant
BROCK SENG
editorial interns
CEALIA ATHANASON LAUREL GILLUM
Javier M.
GONZALEZ,
ART
MD, FACC General Cardiology
art@healthylivingmagazines.com
creative director
JASON FUGATE
graphic designers
Brian
Abel
SALUCK, DO, FACC, FACOI
RIVERO, MD
General & Interventional Cardiology
General & Interventional Cardiology
CARDIOVASCULAR PROCEDURES
CASEY ALLEN CHRISTINA GEIGER CHRISTINA GIBSON
• Cardiac Cath, PCI & Stenting (Radial & Femoral) • Peripheral Vascular Angioplasty & Interventions • Carotid Artery Stenting
graphic design intern
KRISTY TAYLOR photographer
JOHN JERNIGAN
SALES
director of sales
• Device Implants (Pacemaker, ICD, B9-V, Loop Recorder) • Endoluminal AAA Repair – Percutaneous • EP Study and Ablations • Transcatheter Aortic Valve Implantation
• Cardiac PET (Nuclear Stress Test – SPECT) • Echo’s *Ultrasound, Vascular, Peripheral, Cardio & Aortic Valve) • EECP • Holter Montor & Event Recording
DEAN JOHNSON
deanjohnson@healthylivingmagazines.com
sales manager
SHARON MORGAN
account executives
ANNE FARRIOR
anne@healthylivingmagazines.com
LORI TANI SKIP LINDERMAN CECILIA SARCO PEGGY SUE MUNDAY
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308 W. Highland Blvd Inverness, FL 34452 352.726.8353
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The Villages
OCALA / MARION COUNTY
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Healthy Living Magazines, March 2015. Published monthly by Ocala Publications Inc. 1007 E. Fort King Street, Ocala, FL 34471. (352) 732-0073. All contents copyright 2015 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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Andy Stracuzzi 2238 SE Lake Weir Avenue, Ocala, FL 34471 OFFICE: 352.694.1933 + FAX: 1.888.694.1933 + EMAIL: info@zedzedeye.com www.zedzedeye.com
910 Old Camp Rd, Bldg 210 The Villages, FL 32162 352.751.3356
Crystal River
5606 W. Norvell Bryant Hwy Crystal River, FL 34429 352.795.4165
Homosassa
7955 S. Suncoast Blvd. Homosassa, FL 34446 352.795.9266
Leesburg
810 E. Dixie Ave, Ste 107 Leesburg, FL 34748 352.315.0627
Bushnell
417 N. Market Street Bushnell, FL 33513 352.444.2699
Visit our website for further information, educational videos and information on procedures.
www.citruscardiology.org MARCH 2015
| healthylivingmagazines.com
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SERVICES INCLUDE: CLINICAL DERMATOLOGY:
MidState Skin Institute is excited to have
two mid level practitioners to assist with our patients needs.
Anna Wilemon, Licensed Esthetician Anna offers facials, waxing, microdermabrasion, chemical peels, IPL and Sublative Laser Treatments
Stacy Klingbeil, PA-C, Dr. Ashley Cauthen and Katie Keel, NP-C
We’re expanding!
(352) 512.0092 | MidStateSkin.com 1630 SE 18th Street #400, Ocala, FL 34471
Acne Eczema Psoriasis Skin Cancer Vitiligo Sun Spots Liver spots Rosacea
COSMETIC DERMATOLOGY: Botox Fillers (Juvederm/Restylane) Laser hair removal Photofacials for rosacea & sundamaged skin Laser treatments for acne scarring Individualized skin care regimens VelaShape cellulite reduction treatment SCAN HERE ON YOUR SMARTPHONE FOR MORE INFORMATION
a beautiful smile begins here
did you know? You can look younger and feel great? Neuromuscular Dentures can give you an “instant facelift,” helping to lift your facial muscles, improve your chewing function and restore your great smile! BEFORE
(352) 861-1500
Mary Beth Olson, beautiful smile by Dr. Chandra
for your smile evaluation
cosmetic | restorative | zoom! whitening | dentures | crowns | bridges sedation dentistry | veneers | periodontics | digital smile makeovers cosmetic fillings | implants | tmj disorder | botox | juvederm Photo by www.tammyportraitart.com
12
healthylivingmagazines.com | MARCH 2015
Call Sandy today at
1920 SW 20th Place, Suite 202 Ocala, FL 34471 www.chandrasmiles.com AFTER
*Se Habla Español
Dr. Tina Chandra
HE ALT H Y
beat TRENDS | NEWS | PEOPLE
minutes to midnight After studying the world’s climate and nuclear arsenals, the Bulletin of Atomic Scientists recently moved their Doomsday Clock two minutes closer to imminent doom. The world now sits at three minutes to midnight, the closest since 1984. The actual clock, which hangs in an office at the University of Chicago, is moved closer whenever the “end of the world is nigh,” taking into account climate change and nuclear disaster. But, no need to panic, because if the past 31 years has been any indication, the end of the world is still, at least, three minutes away.
Source: cbsnews.com
WANT TO KNOW MORE? For more information on the Doomsday Clock, visit thebulletin.org.
MARCH 2015
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HE ALT H Y
beat good deeds
a nose for arson G racie is a canine member of Ocala Fire Rescue, but she’s not a just-forshow dalmatian. BY JOANN GUIDRY
ROSEANN MORELAND AND GRACIE
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healthylivingmagazines.com | MARCH 2015
A yellow Labrador retriever, Gracie is OFR’s first accelerant-detection canine, aka arson dog. These canines are specially trained to sniff out even minute traces of an accelerant, such as gasoline or lighter fluid, at a fire scene. And if they do detect an ignitable liquid, it could mean the difference between an accidental fire and an intentional one. The latter is arson, which is a crime. Gracie came to OFR thanks to Captain Roseann Moreland and the State Farm Arson Dog Program. “While on vacation in Colorado two summers ago, I met an arson dog and its handler,” says Moreland. “I was really impressed and started thinking about getting one for Ocala Fire Rescue. I did some research and came across the State Farm Arson Dog Program. I applied for their $25,000 grant in July 2014. In December, I was notified that I had been accepted.” Established in 1993, the State Farm Arson Dog Program’s grants cover the cost of a dog, training and housing during a five-week course in Alfred, Maine. To date, the State Farm program is responsible for putting more than 350 arson dogs and their partners to work in 44 states, the District of Columbia and three Canadian provinces.
“Once I arrived at the training facilities in August, I was interviewed by a trainer and then paired with Gracie,” says Moreland, who has been with OFR for 26 years. “She had already received some pre-training, and I discovered she was very analytical just like me. But I had to learn her subtle signals so we could form a good working team.” Arson dogs are trained with one working command: “Seek.” And the basis of their training is food-reward and praise. “When Gracie detects an accelerant, she sits and uses her nose to show me what she smells. I reward her with a treat and a ‘good girl’ praise,” says Moreland. “The great thing about arson dogs is that they are so much faster and more accurate than humans are at working a fire scene. They can also work a crowd at a fire scene, sniffing out accelerants on people’s shoes, clothing and skin.” Off duty, Gracie lives with Moreland and her 16-year-old daughter, Rosalie. “Gracie and I work the same shifts. She’s always happy to go to work,” says Moreland. “I use my own personal vehicle to transport her to a scene, which is not ideal. So we’re hoping for some community donations to purchase a proper vehicle.” Meanwhile, note to firebugs, Gracie is on the job.
Express Care of Ocala’s mission revolves around providing care that is
compassionate, convenient & affordable Express Care of Ocala is an urgent care center that began in 1990. Our facility offers a faster, convenient and economical alternative to going to an emergency room. We also provide primary care for chronic conditions.
Services Provided
Urgent Care Center for Adults & Children • Acute Medical Conditions • Minimal & Serious Injuries Ultrasounds, CT Scans, Pulmonary Function Scans • Electrocardiograms
WALK-INS WELCOME
Open 7 Days A Week: Mon-Fri 7am-7pm, Saturday 8am-4pm, Sunday 8am-4pm
352.732.9888
1834 SW 1st Ave, Suite 201, Ocala
ExpressCareOfOcala.com
Marion County’s Most Protected Property (Surrounded by 8,000 acres of conservation land)
New Models
Cellini • Sedona • Casina
open house during parade of homes directions: 2 miles west of 484 off of state rd 200
Homes designed & priced to compete in today’s housing market
A Gated Community Offering Waterfront Properties and Farmsteads (4 to 20 acres)
352.854.6040 www.Bel-Lago.com MARCH 2015
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HE ALT H Y
beat
have fun
W
hether we’re paying a bill, dropping the kids off at the bus stop or watching the grandkids after school, being an adult is a lot of work. But who says you can’t enjoy yourself, too? Set aside one or two days a week for some “you” time by enrolling in an adult enrichment class or activity you enjoy. Here are a few classes offered in Marion, Citrus and Hernando Counties.
marion county OCALA CAMERA CLUB
The club provides educational programs, informative speakers, exciting field trips and many opportunities to participate in local photography competitions. Guests are welcome to attend two monthly meetings before joining as a member, and membership is required to participate in contests and workshops. Meetings are the first Tuesday of every month from 7-9pm, with workshops held the second Tuesday of each month from 7-9pm.
ocalacameraclub.org
CTAE With classes on recreational topics and hobbies from sewing and pottery to belly dancing and photography, CTAE keeps Marion County equipped with the most popular and up-to-date classes. The classes are offered at various times throughout the year, so make sure to consult the website or course catalog for details.
ctae.edu
ON TOP OF THE WORLD’S MASTER THE POSSIBILITIES This educational facility, located at Circle Square Commons Town Center, offers programs that provide hundreds of opportunities throughout the year to learn and grow. Introduction into fabric, acrylic painting, beaded glass jewelry and German for beginners are just some of the courses that have regulars coming back time and time again. Here are some classes and workshops
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healthylivingmagazines.com | MARCH 2015
being offered in the month of March: iPhone Basics, Android Smartphone Basics, Exploring Multimedia, Oil Painting and more. Consult the website for a complete list, plus admission rules and regulations.
masterthepossibilities.com
COLLEGE OF CENTRAL FLORIDA (MARION AND CITRUS) Ranging from ballet and ceramics to Chinese or jazz band, CF has it all when it comes to classes to keep your brain busy and hard at work! Keep in mind, any elective course at the college can be taken as a non-credit class. Leisure classes range in time and day to fit virtually any schedule and are exempt from any sort of final exam. Here are some classes being offered in the semester running from March 5 to May 4: Freehand Drawing I, Introduction to Digital Media, Creative Writing, Aerobics I & II and much more.
cf.edu, citrus.cf.edu
YMCA Missing those high school spirit days? The Y’s sport league and recreation programs provide the perfect opportunities to get active, stay social and get connected to the sports you love most. Adult programs include basketball, racquetball, volleyball, competitive swimming, running and more.
ymcacentralflorida.com
NERD WITH CAMERA © BIORAVEN, NERD HAND © AFRICA STUDIO , BOOK NERD ©GIOVANNI G, TENNIS NERD © OSTILL/SHUTTERSTOCK.COM
adults just wanna
citrus county WATERCOLOR CLUB The Citrus Watercolor Club meets on the second Friday of every month at the First Christian Church in Inverness. The program begins at noon, with new artists and guest speakers presenting their artwork each month. Membership to the club earns access to special contests each month as well as the opportunity to host your very own workshops and classes. A Watercolor class is offered on Tuesdays at the Citrus Springs Community Center from 9:15-11:15am and on Thursdays at the Central Community Center at 10am.
citruswatercolorclub.com
THE ART CENTER OF CITRUS COUNT Y Whether you’re into acting, painting, photography or even just like the idea of art, the Art Center is sure to have something to pique your interest. Membership includes the chance to be entered in contests as well as a pledge to stay loyal to art. Various clubs are hosted within the center, including the Camera Club meeting the first Monday of every month between September and June at 6:30pm.
artcenterofcitruscounty.org
CENTRAL RIDGE COMMUNIT Y CENTER Ready to get your Zumba on? Get ready to let loose and burn some serious calories on Tuesdays and Thursdays from 6:30-7:15pm. Not in the mood? Mosey on over for a relaxing night spent showcasing your more creative side with “Cards N’ Chatter,” a fun cardmaking class offered the second and fourth Tuesday of every month.
citruscountyparks.com
hernando county PASCO-HERNANDO STATE COLLEGE’S ENCORE ACADEMY Held on the Pasco-Hernando State College campus, the Encore Academy offers classes for seniors eager to start a new chapter in their lives. All individuals over the age of 50 are eligible for membership which includes fun benefits such as free college magazines, social gatherings and challenging classes and workshops, including psychology, golf, acting, drawing and music. Sunset Photography will be offered on March 2, Social Media (Pinterest) on March 18 and 25, Beginning Sign Language from March 20-April 3 and Photo Retouching from April 13-May 4.
“Pick it! Paint it! And take it home!” is Artful Possibilities’ favorite saying, as they offer classes in painting and ceramics. New classes are offered monthly to help your painting come along as smoothly as the paint stroke. An Adult Wine n’ Whimsy Eiffel Tower Mixed Media Class will be offered on March 6, “Spring Bunny” Wine n’ Whimsy Class on March 7 and “Spring Kick-Off” Canvas Class on March 20.
artfulpossiblitiesspringhill.com
HERNANDO COUNT Y PARKS AND RECREATION Providing classes in arts and music, certifications, health and exercise, martial arts and various sports, Hernando County’s recreational center has earned its spot as one of the best. In the past, classes included belly dancing, CPR, taekwondo and tennis. Classes change monthly.
hernandocounty.us * Editor’s Note: Class offerings and schedules are subject to change. Please check with institution for any updated information.
phsc.edu/encore
CITRUS COUNT Y LIBRARY
H2U PARTNER’S CLUB
There’s never a lack of excitement at this library, as nearly every day there is something new happening. Aside from the great book clubs, a new class is planned each day. Gardening, Cherokee language, tai chi and more is waiting right around the corner. The library will host a book share on March 10 from 10:30am12pm, and the “Learn, Connect, Play” program, offering board games, Wii games and puzzles, happens every Wednesday from 4:30-6:30pm.
The Partner’s Club offers a rich variety of activities and events each month, honing in on health, education, having fun, staying active and meeting new people. The club is open to Hernando residents for a nominal fee of $20 a year, which includes membership benefits. Needlework will be offered on March 3, Walk n’ Talk on March 5, Scrapbooking also on March 5, Tap Dancing on March 9, Scrabble on March 17 and Beginner Line Dancing on March 20.
citruslibraries.org
ARTFUL POSSIBILITIES
oakhillhospital.com
MARCH 2015
| healthylivingmagazines.com
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beat the challenge
sweep away the
winter!
BROOM © CUNAPLUS / SHUTTERSTOCK.COM
HE ALT H Y
Each month we present our readers with a new challenge to improve their health and wellness. This month we’re asking you to deep clean your house.
the problem:
NO ONE LIKES A DIRTY HOUSE. AND WHEN WE SAY DIRTY, WE’RE TALKING ABOUT CLUTTER AND CLEANLINESS. A DIRTY HOUSE CAN LEAD TO THE GROWING OF BACTERIA SUCH AS E. COLI, SALMONELLA AND MOLD. FAILING TO VACUUM A LIVING ROOM OFTEN ENOUGH CAN CREATE A BREEDING GROUND FOR DUST MITES AND PET DANDER. A CLEAN HOME IS NOT ONLY MORE ATTRACTIVE AND ROOMIER BUT ALSO SAFER FOR YOU AND YOUR FAMILY.
the challenge:
tablecloths, seat covers, dog bed and more. You might even consider renting a carpet cleaner and giving carpets or rugs a thorough cleaning as well.
PURGE THE KITCHEN. When you buy new food, the older food gets pushed to the back. Instead of just straightening up, pull it out and toss out everything out of date. While you have everything out, wipe down the inside of the fridge and the freezer, something we bet hasn’t been done in quite a while.
WASH EVERYTHING. If it’s washable, go ahead and wash it. We’re talking about the bed sheets, curtains,
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EMPT Y THOSE CLOSETS. Closets were built to hold clothes, not clutter. Instead of just hanging up your clean clothes, pull everything out and donate what you don’t need, wear or use. A good rule of thumb? If you haven’t worn it in the last year, ditch it. SCRUB DOWN THE COUNTERS. Wiping the counters with a rag might usually do the trick, but this time take it up a notch with ammonia or bleach. Take everything off the counters and scrub the countertops, stovetop, microwave and any other appliances you use on a regular basis. You might
even consider finding out how that selfcleaning option works on your oven...
VACUUM IT UP. Instead of simply vacuuming around the couches, move them out away from the wall—along with beds and any other furniture that hasn’t been moved in awhile—and vacuum behind and under them as well. And don’t forget to lift up the couch cushions to vacuum there, too. PICK UP THE CLUTTER. If you’re like most families, you have piles of mail, old homework and toys strewn around your home. Sort through the paperwork and toss what’s not needed; shred any old financial documents; and organize the kids’ bedrooms and playroom and donate toys no longer used. An organized family is a happy family.
Source: immaculateclean.com, howstuffworks.com, lifehacker.com, cozi.com, slate.com
With that, we are challenging you to get out the mops and buckets and get to deep cleaning your house. With spring around the corner, there’s no time like the present to get your home in order. Using your newfound energy and the tips listed below, you’ll be well on your way to a squeaky clean environment.
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MARCH 2015
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HE ALT H Y
beat people
striding into the century club O cala horsewoman Mimi Leggett and her quarter horse gelding, Reynolds Aluminum, have been riding partners for 28 years and counting. But here’s the really interesting part: Mimi is 74, Reynolds is 30 and the duo recently became members of the exclusive Century Club. BY JOANN GUIDRY
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Established in 1996 by The Dressage Foundation, the Century Club recognizes dressage riders and horses whose combined age totals 100 or more. To qualify for the Century Club, the pair must perform a dressage test of any level at a show or event and be scored by a dressage judge. Last October 26, Mimi and Reynolds met those requirements in a Training Level Test 1 at the Florida Horse Park. They became one of only 29 pairs from across the country to join the Century Club in 2014. To date, there are 180 riding teams who made the club since its inception. “When I learned of the Century Club, I thought it would be a fun thing to do,” says Mimi, a lifelong rider. “I’m very glad that Reynolds and I got to achieve this honor together.” Mimi, who can barely remember a time she wasn’t horseback, has ridden in exotic locations around the world. “I grew up in India and would ride in our rose garden,” says Mimi. “I’d gallop my horse in the hills of the Himalayas.” As an adult, Mimi lived in India and England and then moved to Switzerland. No matter where she went, Mimi always found a stable so she could ride. In 1975 while a librarian at the U.S. Embassy in Bern, Switzerland, she met her future husband, Richard, who was in the diplomatic service. “I was delighted that Richard was a rider, too,” says Mimi. “We went on moonlit rides for our dates. We were married a year later. Thanks to Richard’s diplomatic work, we lived in Honduras, India and Portugal.
No matter where we were, we rode. I was fortunate enough to take lessons with some of the most renowned trainers in the world.” A year after moving to Sarasota in 1985, Mimi found Reynolds at a Bradenton boarding stable. He had been abandoned by his owner and was offered at public auction as a 2 year old. “I paid $1,000 for him, and what a bargain he was,” says Mimi, who is a certified teacher of English as a foreign and second language. “Over the years, we’ve done dressage, Western dressage, obstacle and extreme cowboy challenges. We’ve ridden hundreds of miles on the trails.” After moving to Ocala in 2007, Mimi joined the Marion County Horseman’s Association and STRIDE dressage club. In 2008, she and Reynolds won STRIDE’s Championship Award for Intro Level. Even a total right hip replacement in 2010 only kept Mimi from riding for three months. Post hip replacement, she and Reynolds won the 2013 Reserve Championship Award for Intro Level. In addition to Reynolds, Mimi and Richard also own two other riding horses. William is a 19-year-old thoroughbred and Ram is an 18-year-old palomino quarter horse. “I plan on being in the saddle for as many years as possible,” says Mimi, who rides on most days. “A good horse like Reynolds keeps you going.”
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Sisto Plastic Surgery Knowledge • Experience • Passion
Todd F. Sisto, M.D., F.A.C.S., has been serving Central Florida residents for over 20 years as a board-certified plastic surgeon. His practice is conveniently located in Citrus Memorial Hospital’s Medical Office Building in Inverness. Dr. Sisto is passionate about providing professional care for his patients in a friendly, comfortable office setting. With a thorough understanding of one’s anatomy, goals and desires, he develops a unique plan of care for each of his patients. You can choose Dr. Sisto with the confidence of knowing you will receive professional care with a personal touch.
COSMETIC & RECONSTRUCTIVE SURGERY SKIN CANCER SCREENING/TREATMENT FACIAL REJUVENATION Sisto Plastic Surgery
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www.drsisto.com MARCH 2015
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dose INSIGHT | ADVICE | SOLUTIONS
viscous vapors
SMOKE © SERGIO77/SHUTTERSTOCK.COM
HE ALT H Y
Sources: nejm.org, seattle.cbslocal.org, atlanta.cbslocal.org
Puff, puff, pass that e-cigarette on forever. A study by researchers at Boston University showed that when e-cigarette vapors were exposed to cells, it showed patterns similar to cigarettes that lead to cancer. This is due to high levels of the cancer-causing chemical formaldehyde, used to preserve cadavers, in e-cigarettes. In fact, the levels are 15 times higher than they are in regular cigarettes. That means, if you’re using an e-cigarette as a “safer” form of smoking, it’s still just safer to quit everything altogether.
MARCH 2015 2014
| healthylivingmagazines.com
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sleep like a baby? T onight, once you finish all of your daily chores, you’ll be joining the 7 billion other people in the world in a nightly ritual: sleeping. Everyone sleeps, but what exactly is the best sleeping position? Is it on the back, the side or the stomach?
side sleeping PROS: Whether you’re in the fetal position or straight as a board, it benefits circulation to the heart and can ease heartburn and acid reflux. If you’re pregnant, it takes the pressure off the lower back. CONS: Laying on your side for extended
amounts of time can cause strain on your stomach and lungs, while being in a fetal position can cause back and pelvis pains. Will it cure back pain? If side sleeping is your favorite position and you have back pain, try drawing your legs up toward your chest and putting a pillow between your legs. Approve or deny? Approve. Side sleeping is one of the better positions you can choose to sleep in. It’s better for your back and relieves stress from the most important organ: the heart.
what does the position you sleep in say about
PROS: Mattresses are made to support the spine and sleeping on your back keeps your spine straight and not bent into contortions. CONS: Sleeping on the back is closely linked with snoring and sleep apnea, and side sleeping is actually prescribed as a cure for sleep apnea by some doctors. Will it cure back pain? If back sleeping is your favorite position and you have back pain, try placing a pillow under your knees to help the back keep a natural curve of the spine. Approve or deny? Approve, unless you have sleep apnea or are pregnant. Otherwise, back sleeping is the best on your body and won’t cause any strain on your organs.
stomach sleeping PROS: Sleeping on your stomach will ease snoring and some cases of sleep apnea. CONS: Not only does it flatten the natural shape of the spine, it also causes your neck to twist to one side or the other throughout the night. Will it cure back pain? If stomach sleeping is your favorite position and you have back pain, try placing a pillow under your pelvis and lower abdomen. Approve or deny? Deny. Stomach sleeping is the worst method of sleep for both your organs and your back.
FETAL:
YEARNER:
LOG:
SOLDIER:
PILLOW HUGGER:
Tough exterior, but shy and sensitive on the inside
(On your side, both arms out front) Slow to make decisions, but open and inviting
(On your side, both arms at sides) Sociable, engaging and trusting, but gullible
(Sleeping flat on your back with arms at sides) Serious and structured with high expectations for themselves and others
Family and friends are important; huggers tend to help others more than themselves
you? 24
back sleeping
healthylivingmagazines.com | MARCH 2015
MAN SLEEPING © TWIN DESIGN/SHUTTERSTOCK.COM
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Sources: minq.com, greatist.com, painphysicians.com, mindbodygreen.com
HE ALT H Y
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MARCH 2015
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A
chy joints and stiff legs. Oh, and the ability to predict the next rain shower. Sound familiar? Maybe it’s time to take care of your arthritis— the natural way. A few remedies that don’t involve taking more prescription drugs might be just what your body needs.
ache no more
eat, drink & be un-inflamed Get to the source of your arthritis pain by adding natural supplements to your diet. Turmeric and ginger are spices that not only fight inflammation but also make delicious tea. They’re available as capsules, too. And remember the dandelions that we all loved to watch float in the wind as kids? Well, their leaves actually help fight inflammation and repair damaged tissue—especially if you have rheumatoid arthritis, according to everydayroots.com. Toss them in your salad or use them to make tea, as well. Don’t worry; we didn’t forget about pain management. Did you know white willow bark acts just like aspirin? Even better, it doesn’t have all the side effects of aspirin because the active ingredient is converted
in the body after it passes through the stomach. Take it as a capsule, or use it to make more tea. You can never have too much tea, right? Put anti-inflammatory and painrelieving properties together and you get Frankincense. Never heard of it? It’s a native plant of Africa and Asia that’s also called Bosweilla. The juice or resin inside the plant fights inflammation by keeping white blood cells from causing swelling in tissues. It also helps shrink already painful and inflamed areas, according to everydayroots.com. And, you can buy Frankincense as a tablet.
pamper the pain away So, while you’re consuming natural, inflammation-fighting and pain-killing foods and drinks, you still need to be able to manage issues from the outside. To relieve joint pain, massage the aching area with peppermint and eucalyptus oils. These oils ease joint pain with a cooling, analgesic sensation. Everydayroots.com suggests mixing the two oils together with almond, olive or grapeseed oil to avoid skin irritation. You can also treat yourself to a hot soak in the tub to ease pain. Just don’t forget the
Epsom salt—it contains magnesium sulfate, which relieves pain by relaxing muscle and nerve endings. You can get more magnesium in your body by taking it in capsule form, too. But, for a quick fix, throw some ice or frozen veggies in a towel, kick your legs up and wrap your hurting joint.
TIP: YOUR JOINTS HAVE CARRIED YOU THIS FAR; DON’T PUT MORE STRESS ON THEM BY GAINING TOO MUCH WEIGHT. START DOING LOW-IMPACT EXERCISES—LIKE WALKING, BICYCLING AND SWIMMING—TO KEEP YOUR BODY MOVING AND PREVENT PUTTING ON THE POUNDS. YOUR JOINTS WILL THANK YOU.
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MAN ON BIKE © LJUPCO SMOKOVSKI , ARTHRITIC HANDS © JPC-PROD/SHUTTERSTOCK.COM
dose
Sources: everydayroots.com, healthline.com
HE ALT H Y
For 25 years, we have been committed to creating an environment where our residents feel secure, cared for and loved. We would be honored to care for your loved ones in their time of need. Services Offered: In-House Psychiatrist Podiatrist Ophthalmologist Dermatologist Nurse Practitioner Organized Social Activities Church Services Daily Living Assistance
We are currently accepting referrals
Ocala’s Best-Kept Secret
Carrol Dillon-Smith
Administrator/Owner
Prestige Manor
Assisted Living Facility 6333 SE Babb Rd. | Belleview, Fl | 352-307-6333 prestigemanorassistedliving.com
Megan Christine Forrest
Director of Operations
whatcha gout there? D ating back to 2640 BC, first identified by the ancient Egyptians and later referred to by the legendary Greek physician, Hippocrates, as the “unwalkable disease,” it is safe to say that “gout” was and remains a major and growing public health problem.
One veteran commented, “I’ve been shot, beat up, stabbed and thrown out of a helicopter, but none of them compared to the gout.” If this complex disease was deserving of a comment like this from a war veteran, one could only imagine what it must truly feel like. So the question remains, “what is gout?” Gout is caused by your body’s inability to properly metabolize uric acid. The defective process causes an inflammatory arthritis, especially in the smaller bones of the feet, deposition of chalkstones and episodes of acute pain. Gout is often characterized by sudden severe pains, redness and tenderness of the joints, commonly the big toe. In 2005, the Centers for Disease Control and Prevention (CDC) reported that 2.5 million Americans were struggling with this disease and that those numbers are projected to skyrocket to 3.6 million by 2025.
Normally, this uric acid would be dissolved in the blood and then excreted from the body. However, if too much uric acid is produced, without enough being pushed out, it starts to build up, forming needle-like crystals, causing inflammation and pain in the joints. Commonly attacking the large joint of the big toe, ankles, knees, elbows, wrist and fingers, there are a number of things that increase the likelihood of the disease, ranging from preventable to not-so-avoidable factors:
AGE & GENDER: MEN PRODUCE MORE URIC ACID THAN WOMEN, ALTHOUGH WOMEN PRODUCE MORE AFTER MENOPAUSE. GENETICS: A FAMILY HISTORY OF GOUT INCREASES THE CHANCES OF CONTRACTING THE DISEASE YOURSELF. MEDICATIONS: DRUGS CONTAINING SALICYLATE INCREASE THE LEVEL OF URIC ACID IN THE BODY. EXISTING HEALTH PROBLEMS: IF KIDNEYS ARE UNABLE TO ELIMINATE WASTE ADEQUATELY, URIC ACID LEVELS CAN REMAIN HIGH.
it’s all about the acid (not the base) Initially, gout is caused by an excess of uric acid found in the blood. Uric acid is produced in the body through the breakdown of specific chemical compounds found in certain foods such as meat, poultry and seafood.
FOODS HIGH IN PURINE
SAY GOODBYE TO GOUT FORTUNATELY, MOST CASES OF GOUT CAN BE TREATED WITH MEDICATION. THERE ARE ALSO PLENTY OF LIFESTYLE GUIDELINES THAT CAN BE FOLLOWED TO PREVENT FUTURE FLARE-UPS OR EVEN THE FIRST INSTANCE. MAINTAINING A HIGH FLUID INTAKE, AVOIDING ALCOHOL, MAINTAINING A HEALTHY BODY WEIGHT AND EATING A BALANCED DIET WITH FOODS LOW IN PURINE, ARE SURE TO HELP THE CAUSE.
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FOOT © SUMROENG CHINNAPAN, WOMAN HOLDING WRISTS © PATHDOC/SHUTTERSTOCK.COM
dose
SCALLOPS
ASPARAGUS
MUSHROOMS
SARDINES
GAME MEATS
LIVER
SWEET BREADS
HERRING
BEEF KIDNEYS
Sources: livescience.com
HE ALT H Y
BEVERLY HILLS 4089 N Lecanto Hwy 352.746.0057
DADE CITY 12301 US Hwy 301 S 352.521.7000
BROOKSVILLE 11373 Cortez Blvd 352.596.5505
DUNNELLON 11012 N Williams St (Inside Walmart) 352.465.5977
19438 Cortez Blvd 352.799.7047 13078 Cortez Blvd 352.596.8261 31807 Cortez Blvd 352.754.1100 CRYSTAL RIVER 723 NE Hwy 19 352.795.2416 6748 W Gulf to Lake Hwy 352.564.8300 1801 NW Hwy 19 #509 352.795.9792
11150 N Williams St #102 352.489.1120 HOLIDAY 1938 US 19 N 727.945.8272 HOMOSASSA 3756 S Suncoast Blvd 352.628.6822 9481 S Suncoast Blvd 352.621.7829 HUDSON 14106 US Hwy 19 727.819.9233 8925 SR 52 727.868.1075
INVERNESS 97 S Pine Ave 352.344.8996
NEW PORT RICHEY 7231 SR 54 727.375.1570
2639 E Gulf to Lake Hwy 352.637.0800
8745 SR 54 727.372.6255
LAND O’LAKES 2406 Land O’Lakes Blvd 813.949.8483 7852 Land O’Lakes Blvd 813.995.2544 LECANTO 1936 N Lecanto Hwy 352.527.0191
4218 US Hwy 19 727.845.7115 5308 Little Road 727.376.7171 6436 Massachusetts Ave 727.846.9700 8907 Mitchell Blvd 727.375.2726 11332 Ridge Rd 727.842.2771
SPRING HILL 4144 Mariner Blvd Unit No A 104 352.684.9565 5394 Spring Hill Dr 352.686.0992 14308 Spring Hill Dr 352.799.8878 11218 Spring Hill Dr 352.686.0910 TRINITY 9330 SR 54 727.846.0135 WESLEY CHAPEL 27709 SR 56 #102 813.406.4803
LUTZ 22826 SR 54 813.909.2270
PORT RICHEY 8629 US 19 N 727.845.4575
24726 SR 54 813.406.4919
9409 US Hwy 19 727.846.0888
1575 Land O’Lakes Blvd 813.949.3232
10089 US Hwy 19 N 727.863.3229
ZEPHYRHILLS 32801 Eiland Blvd 813.788.3456
10900 SR 54 727.376.1200
5406A Gall Blvd 813.782.1381
3927 Ridge Rd 727.847.4263
6512 Gall Blvd 813.788.9677
5425 Village Market 813.973.4118
eat fresh
the science behind the high-protein craze M ove over, fat and carbs. Protein's grabbing the spotlight. Half of all consumers want more of this healthy nutrient, and new surveys reveal that one in five is paying extra to get it. Protein-fortified milk, bread, breakfast cereal, cookies, water and even gummy bears are crowding grocery-store shelves. BY MICHAEL ROIZEN, M.D., AND MEHMET OZ, M.D.
We're not quite ready for high-protein bugs for dinner or dessert, but we do know that getting the right protein is important. It provides essential building blocks for muscles, internal organs, blood cells, hormones, enzymes and disease-fighting antibodies. Getting enough of the right protein can help you maintain strong muscles, stave off hunger pangs, help control blood pressure and lower stroke risk.
SO HERE ARE OUR SCIENCE-BASED ANSWERS TO YOUR QUESTIONS ABOUT PROTEIN: » Q: I'M MIDDLE-AGE. SHOULD I EAT MORE PROTEIN?
» Q: CAN A VEGETARIAN GET ENOUGH PROTEIN?
» A: Probably not. Women need about 46
» A: Yes! Compared to a typical, threeounce serving of beef, chicken or fish with 15-27 grams of protein, here's how plant proteins stack up: 1 cup cooked lentils (18g); ½ cup tofu (20g); 1 cup cooked black beans (15g); 1 cup cooked quinoa (11g); 2 tablespoons peanut butter (8g); 1 cup cooked spinach or broccoli (about 5g).
grams of protein daily, men about 56 grams. That's about the amount in a 4-ounce salmon filet, a glass of skim almond milk, two tablespoons of peanut butter, plus a small amount of protein from whole grains and veggies. Add a cup of oatmeal for the guys. Most of us get way more—an average of 70 grams for women, 101 for men.
» Q: WHO NEEDS MORE PROTEIN? » A: About one in 13 teenage girls and up
to 41 percent of older adults need more protein. Research suggests older people may need extra protein to help maintain muscle. You also need a bit more if you're pregnant, breast-feeding or extremely active.
» A: Probably not, unless you're a hardcore body-builder or endurance athlete. Eating or sipping some protein within two hours after a workout fuels optimal muscle recovery, but most of us get enough protein from a snack or our next meal to do that.
» Q: WHAT ARE THE BEST SOURCES OF PROTEIN?
» Q: DOES IT MATTER WHEN I EAT OR DRINK PROTEIN-PACKED FOODS?
» A: A high-protein diet packed with
» A: Yes. It's smart to have protein at every meal, rather than skimping through the day and having a big serving at dinner. You'll feel more satisfied and maintain strong, sexy muscles.
meat increases your risk for heart disease and cancer as much as smoking says one headline-grabbing University of Southern California study. Munching more plantbased proteins, such as nuts, quinoa and chia seeds as well as lean proteins, like salmon, ocean trout and skinless poultry, is a better idea.
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» Q: DO I NEED TO BUY FOODS AND DRINKS WITH ADDED PROTEIN?
PROTEIN © AFRICA STUDIO /SHUTTERSTOCK.COM
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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. (c) 2015 Michael Roizen, M.D., and Mehmet Oz, M.D. Distributed by King Features Syndicate, Inc.
HE ALT H Y
The Institute of Medical Excellence is your first line of defense for your husband’s office full of sniffling, sneezing co-workers. Our primary care physicians are there for everything from regular checkups and treating common ailments, to promoting wellness programs like weight loss or smoking cessation. We’re also excellent at heading off illness’ before they have a chance to take hold… Becky brought Ted in on Friday and they both got a flu shot. Ted made it through the week without a single sniffle.
[ we’re on it. ] puticeonit.com Locations OCALA, TAVARES, SUMMERFIELD, WILLISTON AND THE VILLAGES For more information, call 352.854.0681
BY CYNTHIA MCFARLAND
SMALL SPACE
gardening: G ET Y OUR G REEN T HUMB O N IT’S THAT TIME OF YEAR AGAIN. MOST OF THE COLD WEATHER IS BEHIND US, AND THE SOFT NEW GREEN OF COMING SPRING BRIGHTENS THE LANDSCAPE EVERYWHERE YOU LOOK. IF THE SEASON MAKES YOU WANT TO GET YOUR HANDS IN THE DIRT AND PLANT SOMETHING, you’re not alone.
DESPITE THAT DESIRE, YOU MAY HAVE SOME CONCERNS ABOUT HOW TO CREATE YOUR OWN LITTLE PATCH OF GREEN THUMB HEAVEN. PERHAPS YOU LIVE IN AN APARTMENT OR CONDO AND HAVE NO YARD TO SPEAK OF. OR MAYBE YOU’VE PUT OFF STARTING A GARDEN FOR FEAR THE DOG OR VISITING WILDLIFE WILL DESTROY ALL YOUR HARD WORK.
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THIS IS HOW SMALL SPACE GARDENING CAN SOLVE YOUR DILEMMA. EVEN IF YOU HAVE NOTHING MORE THAN A PATIO, FIRE ESCAPE OR SECOND-STORY BALCONY, TAKE HEART. YOU CAN GROW ENOUGH VEGETABLES, HERBS AND FLOWERS TO SATISFY YOUR GARDENING PASSIONS.
start?
SEED CATALOGS AND GARDENING MAGAZINES ARE GREAT SOURCES OF INSPIRATION, BUT BEFORE YOU BEGIN CHOOSING PLANTS AND WHERE YOU’RE GOING TO PLANT THEM,
you must consider your sunshine quotient.
“To determine if the lighting is suitable for the particular plant, you need to watch your area on a bright, sunny day to determine how many hours of sun you have available. If you’re getting six hours of sunlight, that’s considered full sun,” says Heather West-Mennenga of Superior Landscape & Garden Center in Ocala. Once you’re sure of the lighting, you can then pick your plants accordingly. If the area where you want to plant doesn’t get much full sun, rest assured, many flowers, herbs and salad greens do well with less direct sunlight or even in partial shade. This is when you’ll need to do some research beforehand. Spend a few minutes reading seed packets at the garden center or do an online search for “plants that grow well in shade or partial sun.”
T HINK O UTSIDE T HE P OT
INTRO ©LUKERUK; FLOWER © ROMAN MARTSENIUK; SUN ©ZORECH; PLANTERS ©EV THOMAS / SHUTTERSTOCK.COM
WHERE TO
ONCE YOU HAVE “THE SPOT,” IT’S TIME TO DECIDE HOW TO UTILIZE IT. YOU CAN GO WITH CONTAINERS, WINDOW BOXES, TRELLISES OR STAKES, LAYERED OR HANGING PLANTERS. OTHER OPTIONS INCLUDE “LIVING WALL”VERTICAL GARDEN KITS OR YOU CAN BUY A COMPLETE RAISED BED KIT IN MANY DIFFERENT SIZES. (FOR DETAILS ON ANY OF THESE, JUST TYPE IN THE PLANTER/ GARDEN STYLE AND DO AN INTERNET SEARCH. Amazon.com has a
great variety under their “Patio, Lawn & Garden” section.)
6OF SUNhours = FULL SUN
Don’t overlook a wall or fence as a possibility. You can attach containers or use trellises to train climbing plants to grow upward, adding vertical dimension and making the absolute most of a small space. “Raised beds are good if you have poor drainage, and containers are good when you physically can’t bend over well,” says WestMennenga. “When you buy containers, invest in quality materials. Plastic and resin won’t last long, but poly-resin is fantastic; it doesn’t chip and will actually bounce if you throw it. If you buy ceramic pots, get thick ones so they won’t crack easily.” When it comes to containers, use your imagination. You’re definitely not limited to standard garden pots. “You can use just about anything that has a drain hole, from bathtubs and feed troughs to old
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soil AND water
THE BEAUTY OF A RAISED BED OR CONTAINER IS THAT YOU CAN CREATE FABULOUS GARDENING SOIL WHEREVER YOU LIVE, SO DON’T SKIMP PURCHASING SOIL. If it’s a 40-pound bag and it only costs $3, you can’t expect much. wheelbarrows and rustic-looking pots and pans,” says Brandon Pedigo, assistant manager at Out of Eden Garden Center. “If the container doesn’t have a hole, you need to create drainage. You can put gravel or packing peanuts, even old cans, in the bottom part of the container. You just want to make a layer of airspace that water can run into,” he notes. “Grow bags are very popular now. They come in all sizes and are a good option for someone who doesn’t have a lot of space,” adds Pedigo. “They’re made of nylon or felt-like material and provide good aeration for the roots. Some are disposable, but others can be emptied of soil, folded up and stored at the end of the season. You can plant just about anything in them.”
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fertilize and improve the soil with additives like organic compost. Containers will dry out faster than when you plant directly in the ground. Weather also plays a role. For example, windy weather has a strong drying effect. The type of container also influences the soil condition. “Clay pots dry out quicker than containers of some other materials because the moisture can diffuse through the clay,” says Pedigo. He finds that a general rule of thumb is: If the pot is in full sun and the first two inches of soil are dry, it’s time to water, unless you have planted cacti or succulents in the container.
“You get what you pay for in this industry, so you want to use a good quality potting soil,” advises West-Mennenga. “Look for one that is lightweight with ingredients like perlite or pine added so it will drain well. Stay away from ‘moisture control’ types of soil, as this can lead to root rot in the rainy season. We don’t recommend buying soil with fertilizer added because fertilizer releases and breaks down with heat and humidity, which is what’s in a bag of soil. You don’t know how long the bag’s been on the shelf, so most of the fertilizer could be gone by the time you use it.” Keep in mind that your plants will absorb nutrients from the soil more quickly in a container than in the ground. You’ll want to
IFTHE POT IS IN FULL SUN ANDTHE FIRST two inches OF SOIL ARE DRY, IT’STIMETOWATER
Veggies And Fruits That Grow Well In Small Spaces • • •
TOMATOES SALAD GREENS GREEN BEANS
• • •
BUSH ZUCCHINI POTATOES STRAWBERRIES
• • •
RADISHES ONIONS PEPPERS
P ICK T HE R IGHT P LANTS
TUB ©JERUS; HANDS © TARO911 PHOTOGRAPHER; WATERING CAN © BOORDON; PEPPERS ©TIM UR; RADISHES ©KSENA2YOU; LAVENDER © DIANA TALIUN; STRAWBERRY PLANT ©AFRICA STUDIO / SHUTTERSTOCK.COM, BAG © AMAZON.COM
“THE BIGGEST MISTAKE PEOPLE MAKE IS NOT PICKING THE RIGHT PLANT FOR THE RIGHT SPACE,” SAYS PEDIGO. “THERE ARE THOUSANDS OF PLANTS TO PICK FROM, SO IF YOU SHOP AROUND, you can find
something that fits the place you have.”
The Internet is helpful for research, but you’re sure to get valuable information for your specific region by visiting a good independent garden center, your local cooperative extension office or a Master Gardeners office. They’ll know what plants do best in your area and can offer practical advice to get your green thumb going. Should you start with seeds or plants? That’s personal preference. Seeds are less expensive, while established plants provide a head start. “We typically recommend starting with something that has a root,” says WestMennenga. “The bigger the root, the easier the plant is to take care of; the smaller the root, the quicker it dries out. Just be sure to get the right size pot for the plant so it won’t outgrow it in a few months. It’s also important to leave adequate room in the planter. Otherwise, the plant will get root-bound and dry out.” Seed companies now offer dwarf varieties of many plants—vegetables
included—to the delight of the small space gardener. There’s even a variety of sweet corn that can be grown in a container. Corn, even the dwarf kinds, has an extensive root system that, when in a container, can become root-bound easily,” notes Pedigo, “so for it to work, you’ll need a large container and lots of watering.” When shopping for seeds or plants, look for the words “dwarf,” “patio,” “container” or “baby” on the label. This tells you the plant is a variety that is specifically for a small area. If you have your heart set on fruit trees, you’ll be happy to know there are even some dwarf varieties that will thrive in a container under the right conditions. And just because you’re creating a small garden doesn’t mean you have to use teeny-tiny plants. You can create a big impact by varying the height and scale of plants. Experts recommend including at least one large plant as an attention-grabber. Plants with lasting appeal include those with interesting foliage (think of the many varieties of coleus that never bloom but look great all season), plants with unique or eye-catching bark and plants that bloom all season long. If you can find a plant with two of these qualities, all the better. Not sure what those plants might be? You don’t have to go it alone. “When you go to a garden center, tell them what you’re trying to achieve and we can narrow the window down,” suggests West-Mennenga. “If you have a color scheme you like, that makes it even easier. We can narrow the choices down from thousands of plants to 10 to 15. A good garden center can also put together a container garden for you once Advantages Of you give them your Small Space color preferences. They Gardening want to accommodate you and help your • DON’T NEED ACTUAL YARD plants live.” SPACE IF USING CONTAINERS
Easy-To-Grow Herbs For Container Gardening • • •
BASIL OREGANO PARSLEY
• • •
ROSEMARY THYME CILANTRO
• •
LAVENDER MINT (CHECK OUT THE MANY VARIETIES!)
• LESS SPACE EQUALS LESS COST TO GET STARTED • OPTION OF “RECYCLING” INTERESTING CONTAINERS • EASIER TO CONTROL WEEDS AND PESTS • REQUIRES LESS TIME TO PLANT AND MAINTAIN • EASIER ACCESS IF YOU HAVE PHYSICAL LIMITATIONS • EASY TO KEEP A COLOR THEME FOR A COHESIVE LOOK
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M
arch in Florida brings on warmer days and the promise of spring, which means it’s the perfect time to break the couch-potato cycle and get outside to do some cycling.
The weather is no longer lung-numbingly cold, and with this area of Florida being blessed with so many trails, from the Ocala-famous Santos Trailhead to Hernando County’s Croom Loop Trails and the 46-mile long Withlacochee State Trail of Citrus County, getting out and riding a bike is a must-do activity. “You can’t get riding quite like this without going for quite a number of miles around the state,” Chiggy Chetwynd of
Santos Trailhead Bicycle Shop says. “These are some of the best trails in Florida, and we have these fantastic facilities right at our doorsteps.” Cycling has become more popular in the last 10 years, with thousands of miles of new biking lanes being added in the United States each year. One of the biggest reasons is the health benefits that cycling brings. An average 135-pound woman cycling at a higher speed burns 488 calories an hour, while the average cycling adventure burns roughly 300 calories an hour. “It’s like being a kid again,” Marc Reusch of Brooksville Bicycle says. “You get to go out, get fresh air, look around; it’s a lot of fun and good exercise.”
BY BROCK S E NG
FOREST © MICHAL ROSENSTEIN; DIRT © ARGUS; BIKERS © RENA SCHILD; SILHOUETTE © KSTUDIJA / SHUTTERSTOCK.COM
By Brock Seng
It’s one of the easiest ways to exercise, too. You can ride a bicycle almost anywhere (except indoors—you might get yelled at) and, in Florida, at any time of the year, and it won’t cost you a fortune in gym memberships. It’s also one of the best all-around workouts. Every single part of the body is used during an average cycling trip. When you pedal, you’re using your lower half—the quads, glutes and calves— and when you steer the handlebar, you’re sculpting your upper body. This sounds like it might be strenuous on your muscles, but cycling actually improves the muscle tone while not over exercising the muscles.
Cycling causes no joint stress and actually improves the strength of the joints; it’s better for the heart, better for the body and just better overall than some other high-impact exercises. “Cycling is a very personal thing, and each individual gets something different,” Chiggy said. “For me, it’s the chance to get away from the stress of the workday and either get out there in the trails and lose yourself in your thoughts or get on the road and get some exercise and calm everything down.” So, get out and enjoy the weather! Whether you’re interested in an afternoon of family exploring or are looking to join forces with others who love to bike, the following pages highlight some of our favorite biking locales and should prove a great resource to get you started.
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the
N GD S — I K OA I B — KR C BA
T
RE S T ROOM S WAT E R PAR K I NG
PHOTO BY LISA CRIGAR
LE NGT H
rails range in difficulty from beginner trails—think a nice stroll through nature—to expert trails with drops, ranges in elevations and unpaved terrain. Below is a list of some popular trails, including the ones less traveled, throughout Marion, Hernando and Citrus Counties.
Santos Trailhead
interruption. The trail is also shared with riders on horseback, so be on the lookout!
picnic tables, too), bring the kids and make it a whole day’s outing.
floridastateparks.org/trail/Cross-Santos
Ross Prairie Trailhead
1425 NE 58th Ave., Ocala
MARION COU NT Y
3080 SE 80th St., Ocala
10660 SW Highway 200, Dunnellon
Silver Springs State Park floridastateparks.org/park/Silver-Springs
floridahikes.com/rossprairie
80+ mi.
W H AT ’ S U N I Q U E ? With covered
and open picnic tables and grills, it’s a great place to gather for a bite to eat before (or after) riding the trails. It’s also only a couple miles from the Vortex area, which features various obstacles and large jumps.
Land Bridge Trailhead
W H AT ’ S U N I Q U E ? You can make a
weekend of it. The on-site campground is super convenient for those looking to plan a quick getaway.
15 mi.
a bike trail, it also has a full campsite with water, electricity and 10 cabins available to rent.
H ERNAN DO COU NT Y
Baseline Trailhead
SR 35 (Baseline Rd.), just north of SE Maricamp Rd., Ocala
Good Neighbor Trail
floridastateparks.org/trail/Cross-Land-Bridge
floridastateparks.org/trail/Cross-Baseline
naturallyhernando.org
W H AT ’ S U N I Q U E ? The purpose of
the land bridge is to provide wildlife a safe way to cross over the highway and for bikers, pedestrians and the like to continue on the Greenway without
healthylivingmagazines.com | MARCH 2015
8 mi.
W H AT ’ S U N I Q U E ? There’s a
W H AT ’ S U N I Q U E ? Along with being
Co. Hwy 475A, Ocala
2.5 mi.
38
3.5 mi.
children’s boundless playground, designed to enable children of all ages and abilities to learn and play freely together. Pack a picnic lunch (lots of
70 Russell St., Brooksville
10.3 mi.
W H AT ’ S U N I Q U E ? For now, only
half of the trail is paved, but there are plans to have it completed later this year. Consider it an off-road (and onroad) adventure all in one.
CHARITY BIKE RIDES
Suncoast Trail
— P E DA L I N G
Address varies depending on entrance location hernandocounty.us/parks_rec
42 mi.
W H AT ’ S U N I Q U E ? There’s a lesson to
TIRE © BURNEL1 / SHUTTERSTOCK.COM
be learned here, with plenty of markers to note historical significance and native species along the way.
Croom Loop Trails
W H AT ’ S U N I Q U E ? Part of the Withla-
coochee State Trail, Croom trail takes you on different types of adventures, from forested ravines and rolling sand hills to low-lying forests along the river. This scenic trail is a must for all you nature lovers.
C I T RU S C O U N T Y
Withlacoochee Bay Trail
10201 N Suncoast Blvd., Crystal River floridastateparks.org/trail/Cross-Withlacoochee
W H AT ’ S U N I Q U E ? This trail follows
the barge canal, and there are plenty of observation decks to stop and look at the various birds that inhabit the area.
Withlacoochee State Trail
3100 S Old Floral City Road, Inverness floridastateparks.org/park/Withlacoochee
46 mi.
f you’re looking to get out and ride for a great cause, check out some of the upcoming charity bike rides around the counties.
Inverness Trail Head / 270 N Apopka Ave., Inverness / cleanairride.com M A RC H 2 1, S TA RT S B E T W E E N 7 A M - 9A M (There is no mass launch of riders for this ride.) Registration is due March 18 and costs $35, which includes a T-shirt, breakfast, map and sports drink.
floridatrail.org/croom-loop-trails
4.8 mi.
PURPOSE—
Clean Air Ride
15003 N Broad St., Brooksville
12 & 35 mi.
I
for a
W H AT ’ S U N I Q U E ? With 46 miles
crossing three counties, the trails, from equestrian to paved, change difficulty over the course of the ride.
A B O U T T H E C O U R S E : The
Inverness Trail Head, part of the Withlacoochee State Trail, is the longest paved trail in Florida, with four distances to choose from: 14 miles, 28 miles, 48 miles or the 100-mile-long trail. People who finish the 100-mile trail will win the “Century Challenge” and be honored with a commemorative Century Finisher Medallion.
A B O U T T H E C H A R I T Y:
Proceeds benefit the Key Training Center, an organization dedicated to serving adults with mental and developmental disabilities. The Key Training Center welcomes everyone who has a disability with open arms regardless of age, race, gender or financial responsibility.
Hammer Head 100
Land Bridge Trail / Co. Hwy 475A, Ocala / goneriding.com A P R I L 19, 50-, 100-mile trail: 8am start, 25-mile trail: 9am start 25-mile trail: $35, 50-mile trail: $60, 100-mile trail: $75 A B O U T T H E C O U R S E : The Land
Bridge Trail, which allows wildlife, horse riders and bikers to cross I-75 carefully, is a course designed to keep the Greenway from being broken up by the Interstate. The trail itself is full of flowing paths and scenic views, perfect for racing, riding or just strolling along.
A B O U T T H E C H A R I T Y : All
proceeds from the event go to help preserving and keeping up the trails for future riders. Efforts to preserve the trails include picking up litter, removing branches and making sure any tire skids don’t cause permanent damage.
8th Annual Frank Polack Ride for Hospice of Marion County The Elliot Center / 3231 SW 34th Ave., Ocala / hospiceofmarion.com MAY 16, 8A M-2PM, $40 per rider; after May 8 the price increases to $45 A B O U T T H E C O U R S E : Riders choose between an 80-, 62-
or 30-mile course around Ocala. The rides are escorted by the
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E X P O S & F E S T I VA L S
— E X P O E X P E RT I S E —
Ocala Police and Marion County Sheriff Departments. A B O U T T H E C H A R I T Y : Proceeds
directly benefit Hospice of Marion County’s patient care. Hospice provides comfort and care for ailing people and their families to make sure their final days are less stressful and more peaceful. The event will include a breakfast in the morning, commemorative T-shirt and lunch after the ride.
Crankin’ Out Cancer
Black Bear Bike 13009 Cortez Blvd., Brooksville blackbearbike.com/snuc J U N E 14, $35 in person at Black Bear Bike or $40 online at active.com A B O U T T H E C O U R S E : This ride
around Hernando County will venture into parts of the Suncoast Trail and features distances of 13, 42 and 62 miles to choose from.
A B O U T T H E C H A R I T Y : All funds
raised go to the SNUC Foundation, a local organization dedicated to raising research money for invasive sinonasal undifferentiated carcinoma, an uncommon and highly aggressive form of cancer found in the neck and head areas. The event comes with a post-ride lunch at Black Bear Bike, an event T-shirt and a goody bag.
BI K E SHOP S
E
xpositions and festivals are ways for companies, established and new, to show off their newest products and allow potential buyers to test-ride new bikes to see just how well they respond to what they’re looking for. Along with companies, clinics are set up to teach new moves and techniques as well.
2015 Santos Fat Tire Festival & Expo
paid ride and a hot lunch at the Land Bridge is also on the agenda.
M A RC H 6 - 8 , S A N T O S T R A I L H E A D
santosfattire.com
The 2015 Santos Fat Tire Festival & Expo kicks off March 6 and is free and open to the public. Renee Blaney, who has coordinated the event for the past nine years, says it’s the biggest bike expo in the southeast region with people coming from as far as Colorado to ride the trails, check out the bikes and set up shop. More than 40 companies will be represented at the expo, including mountain and road bike manufacturers, accessories dealers and clothing and bicycle-related jewelry. Food trucks, skills clinics and special shows will be available to satisfy your food and entertainment needs. And, of course, the Santos Bike Trail will be open for the weekend’s festivities. A 50-plus-mile,
Y
R A E
—
ou can’t get out and ride r u unless you o y have a bicycle and the other necessary gear. Whether your old bike’s a bit rusted up or you’re just looking for a new ride altogether, specialty bike shops are the way to go. Not only do the owners love bicycles, most are avid riders themselves.
T E G —
40
G
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Brooksville Cycling Classic APRIL 4, F ESTI VITI ES BEGIN AT 7 : 3 0 A M
Now in its fifth year, the Brooksville Cycling Classic has moved to April to help kick off the beginning of racing season. Honored with being the host of the Florida State Criterium Championship, the races will occur from morning to night to accommodate all of the age groups who will be racing. A “Get Healthy” zone will also be featured, full of healthy activities and food. facebook.com/ BrooksvilleCyclingClassic
MARION COU NT Y
Brick City Bicycles
Greenway Bicycles
217 SE 1st Ave., Ocala, (352) 369-9400
3085 SE 80th St., Ocala (352) 351-3475
Santos Bike Shop
PRO T I P: They also sell beer for a post-ride brew and were named No. 1 in independent craft beer sales in Marion County and top 100 bike shops, according to owner Dano Kinnee.
brickcitybicycles.com
8924 S. Hwy 441, Ocala (On the Santos Trail)
(352) 307-2453
santosbikeshop.com
greenwaybikeshop.com
BI K I NG CLU B S
N Sources: omba.org, bikingflorida.net, traillink.com, cleanairride.com, goneriding. com, santosfattire.com, railstotrailsonline.com, floridastateparks.org, singletracks.com, centralpascochamber.com, floridatrail.org, hospiceofmarion.com, keytrainingcenter.org
— CA L L I N G
all
CLU BBE R S—
o matter what type of hobby you like to do, there is someone else out there who loves to do it, too. Clubs and associations are a great place to meet up with like-minded people. For bike enthusiasts, it could be about hopping on a trail together or even volunteering to clean up the trails you love to ride. Below is a list of the local clubs and associations in Marion, Citrus and Hernando Counties.
Ocala Mountain Bike Association
In 1993, local volunteers began building what would become the Santos Trails. The original group who built the trails also founded a not-for-profit corporation known as the Ocala Mountain Bike Association. The club was founded by request of the Florida Department of Environmental Protection’s Office of Greenways and Trails as a single point of contact for trail-related issues. Other than riding on the trails, the OMBA helps keep up the trails by removing any litter and repairing sections of the trail that need it.
Rails to Trails of the Withlacoochee
Rails to Trails of the Withlacoochee is a not-for-profit charitable organization that helps keep up trails around the state. The Withlacoochee Trail, which was once a 46-mile railroad track, was converted into a paved recreational trail. Rails to Trails assists the Department of Environmental Protection Division of Recreation and Parks by helping keep the trail in immaculate condition by building trail amenities, fundraising and maintenance. railstotrailsonline.com
omba.org
H E R NA N D O C OU N T Y
Crank Works Bicycles
Black Bear Bike
20120 Cortez Blvd., Brooksville (In the plaza
13009 Cortez Blvd., Brooksville, (Located in
near Gold’s Gym)
(352) 593-4176
Western Way Plaza behind Carrabba’s Italian Grill)
crankworksbikes.com
blackbearbike.com
1110 W. Jefferson St., Brooksville (352) 799-7607
(352) 293-2603
Brooksville Bicycles
brooksvillebicycle.com
W H AT I S R AI L S TO TRAILS? Railroad tracks are all across America. It’s how everyone used to travel long distances. Now, in the modern day of semi trucks, vehicles and airplanes, trains are in use less and less. With that, many railroad tracks have been left overgrown and abandoned. “Rails to Trails” is a movement taking place across the nation to turn these old train tracks into useful biking and hiking trails. The rails provide great ground and elevation for bikes, allowing for different levels of difficulty for all riders. Because of their locomotive past, many of the trails allow for long distance rides or walks and feature multiple entrances and exits rather than shorter loops.
C I T RU S C O U N T Y
Suncoast Bicycles
Inverness Bicycle & Fitness
322 N. Pine Ave., Inverness (352) 637-5757
130 N. Pine Ave., Inverness (352) 637-2453
invernessbicycle.com
suncyclecenter.com
Hampton’s Edge Trailside Bicycles 8294 E. Orange Ave., Floral City (352) 419-4809 hamptonsedge.com
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PARE
RO M SOLUSOLU TIONS
By KATIE McPHERSON
YOUR HOME IS JUST THAT: YOURS. So why is it that spare rooms often become the property of guests? Creating another bedroom never hurt anyone who often has overnighters, but if you’re not always hosting others, chances are you could put that space to better use. That bedroom could just as easily become a craft room for the DIY queen of the house, a sweet man cave for Dad or the playroom of your kids’ dreams. Oh, and if you ever get around to cleaning out the garage, you may just find room to build your own home gym.
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COURDUROY©RATANA21 PAPER © KAKIN; WOMAN © ARTUR BOGACKI; MAN © IMAGEDB.COM; TAPE MEASURE © 9COMEBACK; ARROW © EKLER; GRUNGE © ALEX GONTAR/ SHUTTERSTOCK.COM, ROOM© DIYNETWORK.COM, KEGORATOR © HOMEWETBAR.COM
Sources: menshealth.com, improvenet.com
MAKINGS OF A
MAN CAVE
UYS, TURN YOUR HOME’S SPARE SPACE INTO A ROOM JUST FOR YOU, A TOTAL MAN CAVE DEDICATED TO DOING, LIKE, DUDE STUFF. JUST REMEMBER THIS IS YOUR SPACE, SO MAKE SURE IT REFLECTS YOUR INTERESTS AND REALLY HELPS YOU MAKE THE BEST OF YOUR FREE TIME AND THAT IT CAN COMFORTABLY HOLD YOU AND ALL YOUR BUDDIES.
Choose a Theme
If the kids get to decorate their rooms in spaceships and princesses, you can make your man cave into anything you darn well please. Go all out in the colors of your favorite sports team, or maybe you’re a hunting guy and need somewhere to hang up the camo. A western saloon-style cave is easy to recreate but still feels like a room all its own. Whatever your thing, incorporate it into your design.
Superior Seating
First things first, you need to secure the best seats in the house. Cushiony sectionals and big recliners are the perfect fit for any man cave. If you’re into gaming, bean bags sized for big kids will do the trick. No matter the arrangement, be sure to arrange the seating so everyone can see the TV.
: p i t o r p
NEED THE BIGGEST BEAN BAGS AROUND? CORDAROY’S IN GAINESVILLE WAS FEATURED ON SHARK TANK, AND FOR GOOD REASON—THEIR BEAN BAGS ARE RIDICULOUSLY COMFORTABLE.
Viewing Power
Now for the main event: television. Whether you’re all about football, video games or NASCAR you’ll need to see every detail. Of course, the bigger the screen the better, but you could also try a projector. Screens and setups can be an investment but don’t cost any more than your typical flat screen and will save a lot of space without an entertainment center. On a strict budget? A plain white sheet is a perfectly viable projector screen until you can save up for the real thing.
Build Your Bar
If you’re watching the big game, there is no time to leave the room for your next cold one. Sites like KegWorks.com and BarSupplies.com can help you find any odds and ends you’re missing to build the bar of your dreams, from cocktail ingredients to foot rails. Those committed to hosting many men in the cave should consider building a kegerator (which is exactly the fridge/ keg hybrid it sounds like). Your keg stays icy cool in its own little fridge with a tap on the outside for easy pouring. Cheers to that, man.
NEED MORE INSPIRATION? CHECK OUT MANCAVED.COM FOR ALL THE IDEAS YOU COULD EVER NEED.
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LET’S GET
CRAFTY
HE KEY INGREDIENTS TO A WORKING, INSPIRING CRAFT ROOM ARE 1. A BIG WORKSPACE, AND 2. SOLID ORGANIZATION STRATEGIES. A TRUE DIY-ER CAN HANDLE THE DÉCOR OF HER CRAFT HAVEN, SO LET’S FOCUS ON THE LOGISTICS OF MAKING A SPACE TO HOUSE ALL THOSE SUPPLIES AND ALL OF YOUR CREATIVITY.
inspyiroeurself
ONCE EVERYTHING HAS A HOME AND YOU HAVE THE ROOM TO UTILIZE IT, YOU CAN REALLY GET TO WORK. COVER A CORKBOARD IN A PRETTY FABRIC AND CUSTOMIZE SOME ADORABLE BUTTON PUSHPINS BY GLUING THEM TO PLAIN OL’ THUMBTACKS. AS YOU SEE THINGS YOU WANT TO RECREATE ONLINE AND IN CATALOGS, YOU CAN PRINT, TEAR, PIN AWAY AND REFERENCE YOUR INSPIRATION BOARD LATER. HANG NEAR YOUR WORKSPACE AND MAKE SOMETHING BEAUTIFUL.
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DIY Desk
Whether it’s sewing, painting or scrapbooking, you need plenty of room to work. Purchasing a craft table is a big investment, so if your budget is small, try building your own (c’mon, we know you can). Composite wood cubbies are cheap from places like Walmart or Target and come in a variety of sizes. All it takes is two of those and wood of your choosing to secure on top to create a craft desk with storage room, too. If you repurpose a large table, suspend tension rods between the legs to hang anything on a spool like ribbon or rolls of paper.
See-through Storage
You may have all the materials in the world, but they’re no good if you can’t find them. Large glass cookie jars are great for holding paint tubes, markers and scrap cloth. You can also find yourself a floating shelf, drill mason jar lids to the bottom and hang. Fill the jars with small items like beads or sequins and screw them in. This keeps countertops clear without losing visibility by shoving the jars in drawers. Seeing all of your options not only helps you make the best choices for your current craft but making your supplies visible brings color and a creative feel to the room.
Bring In The Kitchen
Storage containers from the craft store can be expensive, and dollar store kitchen items do the same job for much less. A spinning spice rack could also do the trick, making use of vertical space to store more canisters of crafty goodness like glitter and making them all easy to access. Stand-up paper towel holders double as ribbon and ric rac holders. Paper towel holders that attach to the wall are the perfect place to hang scrapbooking scissors or miniature buckets for supplies using shower hooks. Oh, and when the husband empties his next six pack, cover it in patterned paper and use it as a tool caddy for paint brushes and more.
PLAYROOM
F YOU’RE TIRED OF TOYS STREWN ACROSS THE LIVING ROOM OR BEDROOMS OVERFLOWING WITH TOYS, TOYS, TOYS, THEN IT’S TIME TO PAWN OFF ALL THAT DRAB GUEST BEDROOM FURNITURE AND DIY AN AMAZING PLAYROOM FOR THE KIDDOS. WHAT MATTERS HERE IS STORAGE OF COURSE BUT, MORE IMPORTANTLY, MAKING IT THE MOST EXCITING ROOM IN THE HOUSE FOR ALL YOUR LITTLE PLAYERS.
Plushie Pound
Sources: buzzfeed.com, theculinarycouple.com, funathomewithkids.com tipjunkie.com, poofycheeks.com, aprudentlife.com
CRAFT ROOM © IRIANA SHIYAN; ARROW © SERGIY KUZMIN; BULLETIN © IVYLINGPY; SHELVES © MORE IMAGES; JAR ©MAHATHIR MOHD YASIN; RACK © EDU OLIVEROS; CHALKBOARD © WAVEBREAKMEDIA;PUPPY © POGONICI; OTTOMAN © JAMES MARVIN PHELPS/ SHUTTERSTOCK.COM, ROOM © HOMEMYDESIGN.COM, ROCKS © AMAZON.COM
THE PERFECT
Stuffed animals seem to travel in large numbers and are always tumbling out of their storage bins. Why not build them their own plushie zoo? Put an old bookcase, cabinet or entertainment center to good use by removing the doors and drilling holes in the top and bottom. Remove the hooks from bungee cords and knot them through the holes to create stretchy jail bars, and keep those animals organized in their new enclosure.
Camping In
Nothing tops a blanket fort, right? Create a permanent bed sheet tent in the playroom using inexpensive patterned sheets. Googling “build an indoor teepee” is all it takes; choose the tutorial that matches your budget and available space. Looping string lights around the supports creates a dreamy setting for daytime naps, and kids will flock to your house for sleepovers. Add to the outdoor feel by adding an indoor swing (using the proper weight-bearing hardware, of course). The coolest outdoors-in DIY? A kid-sized rock wall. You can buy 25 handholds for just $30 on amazon.com. Just make sure your little ones are properly supervised.
Magnetic Walls
Chalkboard paint is all the rage right now, but did you know you can buy it in a magnetized form? Turn your walls into a true chalkboard that can support alphabet magnets and hold up all the beautiful paper artwork the kids can create. If painting isn’t an option, sheet metal or even a large industrial cookie sheet offers the same magnetic abilities without covering the walls in a layer of paint. You can even purchase magnetic tape to create your own magnets for playtime.
Seating As Storage
Of course, you’ll need somewhere to stick all the other toys. With the animals in their cages, most everything else will fit nicely in a few square storage ottomans. These are inexpensive, colorful options available at most superstores and make great stools at little kids’ tables for drawing and reading (they’re not too tall, ya know?).
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GARAGE GYM YMS ARE EXPENSIVE. AND FULL OF PEOPLE GRUNTING. AND USUALLY CLOSED AFTER HOURS. WHAT IF YOU COULD AVOID ALL OF THAT? TURNING YOUR GARAGE INTO A HOME GYM MEANS ALLDAY, EVERY-DAY ACCESS AND THE EQUIPMENT IS ALL YOURS FOR THE USING. ALTHOUGH IT MAY BE A LARGER INVESTMENT UP FRONT, CHANCES ARE YOU’LL SAVE A MAJOR BUCK OVER TIME WITHOUT THE MEMBERSHIP FEES.
Flooring Fundamentals
You’ll want rubber mats to cover the hard cement floor, ideally the kind with the puzzle-like notches to hold them together as you move around. This will give you less slippery footing and prevent damage to the concrete below should you drop anything weighty. Also line the bottom 12 inches of the walls with stone or more rubber matting so heavy equipment doesn’t cause scuffs and scrapes. If you intend to do any serious lifting, build a lifting station using plywood and horse stall rubber mats, just like you might see in a CrossFit gym.
Keeping Pace
Post a chalkboard or tape off a large rectangle and paint with chalkboard paint. Having a board available means you can post your workouts so you’re not trying to remember sets and reps while you work up a sweat. Plan your weekly schedule, and write some inspirational messages to yourself to keep you moving through your workout.
ROOM © TOPAVATARE.COM; DUMBELL& ROPE © NITO; KETTLE BALL ©LUCADP; BAR ©VERESHCHAGIN DMITRY; RING ©ILYA ANDRIYANOV; BALL © NACROBA; BARBELL ©LJUPCO SMOKOVSKI/ SHUTTERSTOCK.COM, BOX © AMAZON.COM
ULTIMATE
Essential Equipment
When it comes to the equipment itself, what’s necessary and what’s just fluff? Using these nine items, you can easily complete any workout found online or design your own. Here’s what you need to make your home gym complete:
KETTLEBELL(S) PULL-UP BAR
RINGS
JUMP ROPE
MEDICINE BALL(S)
PLYO-BOX
BARBELL AND WEIGHT PLATES Source: breakingmuscle.com
DUMBBELLS
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License# CRC050304 MARCH 2015
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the s r a he e, it’ u o y hen d seizur envisionbody wor ely you stiff s. lik ing, the vulsion res ps t con seizu a l l n s o f the cthe viole image o. Seizure complex and ver, thisentative the most that d y Howe repres e brain, body, and aried an the manhey’re iles isn’t en in th human bit as vscussing s, how t girl sm happ n of the e every we’re di seizure how one sy. orga s they’red. Here, possible ted ander epilep mean mplicat pes of ing trearough h co ty be th
W 48
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B ey o
nd The
Mal
/
c by Katie M
P
n o s her
S EI Z
e S R U : d n a r G
Really
BRAIN MODEL © GIORGIOMTB; BRAIN ILLUSTRATION © ANITA PONNE; CHILD © TOMPET / SHUTTERSTOCK.COM
What’s
Happening?
The brain is the control center of the human body, in charge of voluntary and involuntary actions, and it’s full of nerve cells that send messages back and forth using electrical signals. Seizures occur when these nerve cells start firing signals in massive, rapid bursts. That surge causes all the symptoms and signs we recognize as seizures, which then end when the brain regains normal functioning.
Seizure
Size
You’ve probably heard the term grand-mal, but with something as complex as the brain at the root of the problem, there’s an array of seizure types possible. The severity of the seizure depends on the focus of the electric impulses, or the portion of the brain generating all those signals. If the focus is relatively small, it results in a , whereas a is the product of impulses throughout the brain.
They often happen to children, who stop what they’re doing and stare blankly.
Often, no one knows they’ve had one.
GENERALIZED SEIZURE THERE ARE SIX GENERALIZED SEIZURE TYPES, EACH WITH ITS OWN SET OF SYMPTOMS. A TONIC-CLONIC seizure, or grand-mal, is the most
common and the most severe. It results in convulsions, unconsciousness and rigidity. They are what comes to mind when you hear the word seizure and often result in the infamous symptoms of bitten tongues and urinary incontinence.
ABSENCE
seizures get their name because they cause a brief period of unconsciousness, usually just a matter of seconds. They often happen to children, who stop what they’re doing and stare blankly. Often, no one knows they’ve had one.
MYOCLONIC seizures are
characterized by brief jerking movements, which sufferers often describe as shock-like. Unlike a
PARTIAL SEIZURE
grand-mal, the person is usually awake and able to think clearly.
CLONIC
seizures are rare and cause repeated jerking of the body. The movements are often violent enough that they cannot be prevented by restraining the victim.
TONIC seizures cause sudden stiffening movements, especially in the arms and legs.
ATONIC seizures, also called drop
attacks, result in a sudden loss of muscle strength. This can lead to drooping eyelids, dropping items or overall limpness and collapse.
Partial Seizures
Partial seizures also vary widely. Partial seizures can affect muscle activity, causing part of the body to stiffen or jerk. cause the
SENSORY SEIZURES
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Au
victim to smell, taste or hear things that aren’t really there. They could also experience visual hallucinations, such as a parked car appearing to move further away. A will change the sufferer’s emotions, causing sudden onset of happiness or fear without an outside stimulus. And cause bodily functions to go awry, like sudden goose bumps or changes in heart rate. could be considered the sneakiest of all. Simple absence seizures are lapses in awareness that may look like staring into space and tend to last just a few seconds. Since they’re most common in children ages 4 to 14, they can go undetected for some time. involve some sort of movement in addition to the blank stare, such as chewing or a hand gesture. These used to be called petit mal seizures, though that name is rarely used today. Unlike seizures occurring due to epilepsy, seizures are convulsions resulting from high fever in infants and young children, usually occurring in the first day of a child’s temperature spike. One in 25 children will have a febrile seizure before turning 5. They typically affect children between the ages of 6 months and 5 years and can happen when a child has a rectal temperature of 102 degrees or higher. Though scary, febrile seizures are short lived and harmless to little ones.
PSYCHIC SEIZURE
AUTONOMIC SEIZURES
COMPLEX ABSENCE SEIZURES
FEBRILE
f e i d n e n d U y e br
A
The
ABSENCE SEIZURES
Path
To Treatment
Of course, the goal of treatment is to cure the patient of seizures (or at least gain control of them), but it can be a long and winding road. Approximately seven in 10 people who experience seizures due to partial epilepsy can control them successfully with anti-epileptic drugs (AEDs). There are different medications to treat the many types of seizures patients may experience, but those who find no relief in medicine can often be treated surgically. Some physicians prescribe a ketogenic diet in conjunction with medication. This high-fat, low-carb diet has been shown to reduce seizures in children taking medication by up to 50 percent. It is estimated that the diet has even helped 10 to 15 percent of kids become seizure free. However, even one meal off the diet can derail these incredible results, so consistency is key. A modified Atkins diet has reportedly worked well, too, but any dietary plans should be suggested by a physician or nutritionist. Although surgery has been shown to help many seizure sufferers, for some patients, surgery will stop seizures completely, while others will show no improvement at all. For this reason, most patients don’t opt
ubrey is a lot like other 7 year olds. She loves Frozen, Doritos and four-wheeler rides with her dad, and she has a grandpa who adores her. Unlike many other children, she suffers absence seizures due to epilepsy and underwent brain surgery last April. Aubrey’s mother, Nicole Socko Emidy, sat down with us to talk about her daughter and how epilepsy has become part of their lives.
AUBREY WAS DIAGNOSED WITH INFANTILE SPASMS AT JUST 7 MONTHS OLD. HOW DID YOU KNOW SOMETHING WAS WRONG? If she was on her back, her arms would flare out to the side, her eyes would roll and her knees would come to her chest. When she was a little bigger her head would fall forward. They’re called clusters—they can have two or 10, it all ranges. I noticed all this when she was 4 months old but didn’t get her diagnosed until
7 months. As a first-time mom you don’t know these kinds of things, and when people think seizures, they think grand mal, someone with uncontrollable seizures laying on the ground.
HOW DID THE DIAGNOSIS PROGRESS FROM INFANTILE SPASMS TO EPILEPSY?
Infantile spasms stop at 2, and usually, children grow out of it. They have better outcomes the sooner it’s caught, but not many
DOCTOR © SERGEY NIVENS / SHUTTERSTOCK.COM
Only when special nutrition and aggressive medication fail to provide control is surgery recommended. for an operation until they have tried multiple medications, dosages and combinations over significant time. Only when special nutrition and aggressive medication fail to provide control is surgery recommended. The most common type of surgery is called a resection. During this procedure, the surgeon will remove the portion of the brain causing the seizures, which, in most cases, is a temporal lobectomy. The second, less common procedure is called disconnection and involves severing the nerve pathways to prevent seizures from spreading. Examples of this include the corpus callosotomy and multiple subpial transections. When these last measures are taken, they are often intended to provide relief but cannot promise a forever cure.
pediatricians know about it—that’s the issue. Since the surgery, she doesn’t have violent head drops, and now we can sit at dinner as a family without worrying about her slamming her head into the table. If she has them now, they’re more absent.
WHAT WAS HER SURGERY LIKE? We did a brain surgery in April called a corpus callosotomy. We finally got to that point because we’ve tried so many things without
Is It
Only Epilepsy?
While epilepsy is the fourth most common neurological disorder in the United States, there are other illnesses that can cause seizures. Epilepsy is outranked by migraine, stroke and Alzheimer’s and is the leading cause of seizures in children. Stroke causes them most often for the elderly. Psychological conditions or extreme stress can cause nonepileptic psychogenic seizures and are usually treated by mental health professionals. Eclampsia, a condition suffered by pregnant women, can cause sudden seizures and blood pressure spikes. Head injuries, tumors or infections in the brain can all cause seizures, too.
What
To SEIZURE FIRST AID STEPS TO REMEMBER IN Do CASEHEREYOUAREFINDTHEYOURSELF IN A FIRST RESPONDER SITUATION:
1. 2. 3.
STAY CALM.
Seizures usually last just a few minutes, and keeping a level head will help the victim stay as calm as possible during and after.
gaining control: medicine combinations, special diets, everything under the sun. The corpus callosum is like our hard drive, the band of nerves between the right and left sides of the brain. They went in and cut those nerves, and 80 percent of the time head drops will stop.
Up to 10 percent of people worldwide will have at least one seizure in their lifetime, which means you may witness someone in need when you least expect it.
SURVEY YOUR SURROUNDINGS. Is the
person in a safe location? If they may injure themselves, move any furniture or items away.
been dealt something. People always tell me I seem so at ease with it when inside I’m probably the most neurotic person, but if I show you that, it solves nothing. The day of her brain surgery was the longest day of my life.
HOW IS AUBREY’S EPILEPSY TREATED TODAY? WHAT ARE WHAT HAVE YOU LEARNED FROM YOUR ULTIMATE GOALS FOR AUBREY’S EPILEPSY? YOUR DAUGHTER? The biggest thing is strength. You really don’t know how strong you are until you’ve
I’m content with the seizures right now; she’s only on one medicine, once a day. I would
NOTE THE TIMES the
seizure begins and ends, as well as how long it takes the person to regain full awareness.
love for them to go away one day, but the reality is that they may never. I would love for her to grow up and have some kind of independence, but if not, that’s OK. I just want her to live life to what she knows as the best, and she’s happy right now. And we don’t let it define her. She defines herself. Want to keep up with Nicole and Aubrey? Visit Nicole’s blog at justsayhi.org.
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For?
For?
LLook ook
MANY PEOPLE REPORT THESE COMMON
SYMPTOMS BEFORE A SEIZURE: Strange feelings, varying from pleasant to panicky
Smells, sounds and tastes that aren’t real
Numbness or tingling in parts of the body
Blurry vision or loss of vision
Déjà vu or jamais vu Dizziness or headache
Nausea, and some report feeling “a rising feeling from the stomach to the throat”
4. 5. 6. 7.
If possible,
CUSHION THE VICTIM’S HEAD
and loosen any clothing around the neck to provide comfort.
DO NOT INSERT ANYTHING into
the person’s mouth or try to hold them down, as both of these can lead to injury.
CHECK THE TIME AGAIN. If the
seizure has lasted five or more minutes, call 911.
8.
STAY WITH THE PERSON
When the seizure subsides,
until they have fully recovered. Ask any onlookers to leave, as waking up to a crowd can be embarrassing. Offer to sit with the person until they are ready to resume what they were doing or until help arrives.
ROLLING THE PERSON ONTO ONE SIDE or the other can help open the airway and make breathing easier. This also prevents them from inhaling any fluids as they regain full consciousness.
No Ambulance?
Many experts say calling emergency medical help may not be necessary if the victim is known to have epilepsy, but here are some good rules of thumb.
CALL 911 IF…
This seizure is the victim’s first The seizure lasts five minutes or longer Seizures happen closer together than is typical for the victim, or you are unsure of the usual time lapse between them
The seizure occurs in water or injury may have occurred The person’s breathing remains difficult/labored If the person has another condition, like diabetes or heart disease
Another seizure occurs before the person has regained consciousness
IF YOU OR SOMEONE YOU KNOW HAS FREQUENT SEIZURES, VISIT EPILEPSY.COM TO DEVELOP YOUR OWN SEIZURE RESPONSE PLAN AND PREPARE YOURSELF AND LOVED ONES FOR ANY SCENARIO.
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MAGNIFYING GLASS © DINGA; AMBULANCE © DENYS KURYLOW / SHUTTERSTOCK.COM
Look ook
If you know your friend, family member or co-worker has seizures, there are a few ways you can tell one is coming.
Sources: epilepsy.com, who.int, ninds.nih.gov, hopkinsmedicine.org, webmd.com
What Can You
What Can You
body
move it!
NUTRITION | FITNESS | BEAUT Y
Whether watching TV, driving, working or eating, we’re all victims of one hazardous verb: sitting. And, according to a recent study running in the Annals of Internal Medicine, sitting may actually be killing you. Moreover, researchers found the sitting we do in a day still outweighs the benefit we get from exercise. A sedentary lifestyle can lead to death from cardiac events, cancer and other chronic conditions. So, get up! Simply being aware of how much you’re sitting and taking small steps to move more can help lower your risk.
Source: cnn.com
WOMAN © BIKERIDERLONDON/SHUTTERSTOCK.COM
HE ALT H Y
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body
wheel away the pounds
W
orkout routines can get boring, and that makes it easy to stop exercising. Adding in fun exercises like bicycling, rollerblading and even skateboarding is a great way to stay motivated and give your body new challenges. With summer right around the corner, why not mix a few wheels into your weekly workouts? You might be surprised at how enjoyable and rewarding they turn out to be.
bicycling Picture yourself riding your bicycle at a steady pace through your neighborhood. You’re enjoying the outdoors and letting your mind relax. But, that’s not all. You’re actually burning calories at a rate of about 300 per hour! And though your legs seem to do all the work on a bicycle, you’ll gradually tone your butt, hips and core, too. Did we forget to mention you’ll improve your cardiovascular health as well? Studies have shown that bicycling can increase cardiovascular fitness by 3 to 7 percent. It’s a low-impact way to develop endurance and better overall coordination, as well. Just don’t forget the helmet.
SKATEBOARDING© SERG ZASTAVKIN; WEIGHTLIFTING © KENSHI991; SPORTS EQUIPMENT©LASCHI /SHUTTERSTOCK.COM
HE ALT H Y
rollerblading Though it looks effortless, rollerblading burns a lot of calories. And it’s fun! Rollerblade for an hour at a moderate to fast pace and you’ll burn between 350 and 600 calories. But who says you’ll stop after just one hour? It’s another low-impact exercise that gives you the same cardiovascular benefits you’d get from running. Keep your weight centered on your heels and your torso slightly bent and you’ll get a calorie-blasting, full-body workout.
IF YOU’RE FEELING ESPECIALLY ADVENTUROUS, SKATEBOARDING IS ANOTHER WAY TO EXERCISE AND HAVE FUN AT THE SAME TIME. MICHELE OLSON, AN EXERCISE SCIENCE PROFESSOR FROM AUBURN UNIVERSITY, SAID ITS CARDIOVASCULAR BENEFITS ARE SIMILAR TO THOSE YOU’D GET FROM JUMPING ROPE OR SPINNING BECAUSE IT “GOES FROM PACING TO MORE EXPLOSIVE EFFORTS.” AND, LIKE BICYCLING AND ROLLERBLADING, SKATEBOARDING DOESN’T JUST WORK THOSE LEGS. TO EVEN BALANCE ON THE BOARD, YOUR ABS AND BACK MUSCLES HAVE TO BE WORKING HARD. OLSON ESTIMATES THAT JUST PUSHING THE BOARD TO KEEP IT MOVING FORWARD BURNS ABOUT EIGHT TO 12 CALORIES PER MINUTE. THAT’S A WHOPPING 480 TO 720 CALORIES AN HOUR! NEW TO SKATEBOARDS? YOU MAY WANT TO TAKE IT SLOW AND INVEST IN A PAIR OF PADS TO GET YOURSELF GOING! NOT QUITE READY FOR A SKATEBOARD? A SCOOTER (THE KICK KIND… ELECTRIC WOULD BE CHEATING) MAY BE THE WAY TO GO.
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rolling them all together
Adding wheels to your exercise regimen will help keep you active and perhaps more motivated. But, don’t neglect other forms of exercise like lifting weights and targeting muscle groups. Throwing in your favorite wheelworkouts a day or two each week will keep things fun and fresh.
Sources: Men’s Fitness, Adult Bicycling, Planet On Wheels
SKATEBOARDING
HE ALT H Y
body
snacking in the
spring time
I
t’s hard to spring forward when you’re eating heavy foods. Here are some ways to lighten up your lunches for spring or prep for an afternoon party. They’re easy, flavorful and perfect for picnics, parties or lunchtime.
mediterranean veggie pinwheels Food blogger Nick Evans of macheesmo.com is all about making flavorful food at home, and his blend of Mediterranean veggies inside these pinwheels is perfect for spring. You’ll need… 4 large flour tortillas
1
cup spinach artichoke hummus
medium cucumber, seeded and sliced
½
red pepper, sliced
1
large carrot, grated
½
½
red onion, sliced thin
2
1
Salt and pepper
lentil salad with marinated onions, roasted tomatoes and olives If you’re in need of a salad refresher, try some old favorites like olives and onions with a flavorful marinade. Ever try lentils? This salad is your chance to try something new and nutritious. You’ll need… 2-3 medium tomatoes cut into eight wedges
2
garlic cloves, pressed
1
medium cucumber, chopped
1
tbsp balsamic vinegar
(12-ounce) jar artichoke hearts, sliced
¼
8
thyme sprigs, leaves removed
cup parsley, chopped
3
tbsp chives, chopped
Sea salt
1
(9.5-ounce) jar whole, pitted Greek olives, drained
yellow pepper, sliced
4
tbsp extra-virgin olive oil
cups various greens
1
Makes 4 wraps, 24 pinwheels Wash, peel and grate the carrot. Slice the other veggies into thin matchsticks. Spread a layer of hummus on each tortilla, all the way to the edges. Add leafy greens to the tortilla. Lay all the thin veggie sticks in the same direction so the wraps roll easily. Wrap as tightly as possible. Cut each wrap in half and each half into thirds. Serve and enjoy.
BONUS TIP: NICK LIKES TOMATO TORTILLAS AND SPINACH ARTICHOKE HUMMUS IN HIS WRAPS. Recipe and photo courtesy Nick Evans of macheesmo.com.
1 ½ tbsp red wine vinegar
11/3 cup lentils ½
medium red onion, thinly sliced
2/3 cup crumbled feta 1
tbsp lemon juice
Fresh ground black pepper
Makes 6-8 servings Preheat oven to 400°F. Line medium-sized baking sheet with parchment paper. Arrange tomatoes skin side down. Add drained olives to pan; drizzle with 1 tablespoon olive oil and balsamic vinegar. Sprinkle with thyme leaves and sea salt. Roast for 20 minutes. Remove from oven, and cool completely. Cook lentils according to package. While lentils cook, place red onion in small bowl. Pour red wine vinegar over onions, and sprinkle with salt. Stir, and let stand while lentils cook. Drain finished lentils. In large bowl combine lentils, marinated onions, garlic and remaining olive oil. Mix well, and cool; then combine remaining ingredients with lentils. Serve cold.
For more tips and ideas to add flavor to your meals, visit onions-usa.org and uasaonions.com. Recipe and photos courtesy of the Idaho-Eastern Oregon Onion Committee and the National Onion Association.
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the price of beauty S
tepping out onto the buzzing street with a slick Chanel bag slung over your shoulder is one thing. After all, the brand name is plastered all over the front of the bag for everyone to see just which designer crafted your favorite handheld. However, can you say the same for your makeup? We didn’t think so.
“Oh, wow I just love your eyeshadow! Is that freelove by Urban Decay?” The chances that a stranger (or even a friend) will know what brand of makeup you are sporting is pretty slim. So the question is, why do makeup junkies feel like they need to splurge in order to look their best. The answer is all in the logo. The brand name. It’s a marketing gimmick, and you don’t have to fall for it. Recently, a detailed study was conducted by researchers in England that found the average woman will spend over $28,000 on cosmetics alone in her lifetime. Just think, if it weren’t for the overpriced moisturizers, foundations, mascaras or lipsticks—a couple of swanky new cars could definitely be in the picture. While that number is a bit shocking, we find it fairly unlikely that women will boycott makeup anytime soon. However, there is some good news. The same pricy products that have stolen women’s hearts for decades have begun emerging in new places—or should we say packages. The products listed below are some of our favorite substitutions when it comes to makeup that looks and feels great.
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SEPHORA MOONSHADOW BAKED PALETTE $27
vs.
E.L.F. STUDIO BAKED EYESHADOW PALETTE $10
STILA STAY ALL DAY WATERPROOF LIQUID EYELINER $20
vs.
E.L.F. ESSENTIAL WATERPROOF EYELINER PEN $2
DIORSHOW $25
vs.
L’OREAL VOLUMINOUS $6
CLINIQUE RINSE-OFF EYE MAKEUP SOLVENT $19
vs.
NEUTROGENA OIL-FREE EYE MAKEUP REMOVER $7
MAC SATIN LIPSTICKSNOB $15
vs.
WET N’ WILD MEGALAST LIP COLOR- PINKERBELLE ($2
MAKE UP FOR EVER HD INVISIBLE COVER FOUNDATION $42
vs.
NYX HD STUDIO PHOTOGENIC FOUNDATION $18
BECCA SHIMMERING SKIN PERFECTOR $38
vs.
NYX ILLUMINATOR $9
CLINIQUE MOISTURE SURGE $39
vs.
GARNIER MOISTURE RESCUE REFRESHING GEL $7
COVERGIRL INVISIBLE CONCEALER $6
vs.
E.L.F. ALL OVER COVER STICK $1
With a few strategic substitutions you’ll be on your way to cruising in that shiny new car sooner than you think. For more great makeup dupe suggestions, a quick Google or Pinterest search will yield plenty of ideas.
LIPSTICK MONEY© GENIUSKP /SHUTTERSTOCK.COM; MAKEUP © AMAZON.COM
body
Sources: dailymail.com, pinterest.com
HE ALT H Y
WOMAN © OLLYY; ROSEHIP © THANA NATTRIBHOP / SHUTTERSTOCK.COM
HE ALT H Y
body
time for an oil change C old weather means drier skin, and it might be the right time to try a natural facial oil as a moisturizer. There are many to choose from, including more common ones like coconut and olive oil. But there are many others you may not have heard about like argan, Moringa and sea buckthorn.
“People are more informed now and want to avoid artificial ingredients in their cosmetics,” says Anna Wilemon, a licensed aesthetician with Ocala-based MidState Skin Institute. “Facial oils are a natural alternative. They’re great as a moisturizer and makeup remover. They’re especially good for more mature skin. And you can use them on your whole body, not just your face.” Wilemon recommends trying only one oil at a time and giving it time to see how your skin responds. She adds that “a dime-sized amount is usually enough to use on your face, neck and even the backs of your hands morning and night.” In her practice and personally, Wilemon particularly likes coconut oil. But she’s seen good results with argan oil and sea buckthorn oil in her clients as well. “Of course, it’s always best to get your skin professionally evaluated,” says Wilemon. “That will save you a lot of trial and error and money in the long run.”
Sources: totalbeauty.com, mercola.com, webmd.com, prevention.com
facial oils sampler ARGAN: IT HAS A HIGH CONCENTRATION OF VITAMIN E AND FATTY ACIDS, WHICH INCREASES OXYGENATION AND NUTRIENT LEVELS OF SKIN CELLS. HYDRATES AND SOFTENS SKINS; KNOWN FOR ITS ANTI-AGING PROPERTIES. COCONUT: COCONUT OIL IS HIGH IN SATURATED FATS, WHICH MAKES IT A POTENT MOISTURIZER. ANTIOXIDANTS SUCH AS POLYPHENOLS AND PHENOLIC COMPOUNDS MAKE IT A GOOD ANTI-AGING CHOICE. IT IS ALSO CONSIDERED ANTIINFLAMMATORY AND ANTIBACTERIAL. LOOK FOR VIRGIN COCONUT OIL THAT HAS NOT BEEN BLEACHED, DEODORIZED
OR REFINED. MIGHT NOT BE BEST FOR THOSE WITH OILY, ACNE-PRONE SKIN. JOJOBA: PRONOUNCED “HOHO-BA,” IT IS CONSIDERED AN ABSORBING, LIGHTWEIGHT MOISTURIZER FOR ALL SKIN TYPES. PARTICULARLY GOOD FOR OILY SKIN BECAUSE IT DISSOLVES EXCESS SEBUM AND ALLOWS PORES TO BREATHE. JOJOBA IS RICH IN VITAMIN E, VITAMIN B-COMPLEX, COPPER, ZINC, SELENIUM, IODINE AND CHROMIUM. OTHER USES INCLUDE AS AN ANTIACNE GEL AND SCAR MINIMIZER.
MORINGA: THERE IS HISTORICAL EVIDENCE OF ITS USE BY THE ANCIENT HINDUS AND EGYPTIANS AS EARLY AS 2000 B.C. MORINGA IS HIGH IN OLEIC AND LINOLEIC ACIDS, AS WELL AS VITAMINS A, B, C AND E. IT’S HIGH ANTIOXIDANT CONTENT HELPS IT PROTECT SKIN FROM AGING CAUSED BY SUN DAMAGE. ALSO REPORTEDLY GOOD FOR DIMINISHING FINE LINES AND WRINKLES, LIGHTENING SKIN TONE, BUILDING COLLAGEN AND AS AN ANTI-ACNE AGENT.
SEA BUCKTHORN: SEA BUCKTHORN OIL IS DERIVED FROM SEEDS OF SEA BUCKTHORN TREE FRUIT. THE LATTER GROWS IN THE HIMALAYAN REGIONS. SEA BUCKTHORN OIL IS 90 PERCENT UNSATURATED FATTY ACIDS, INCLUDING OMEGAS 3, 6, 7 AND 9. HIGH IN VITAMINS C AND E, IT ALSO CONTAINS LUTEIN, LYCOPENE AND ZEAXANTHIN. IT’S CONSIDERED VERY HYDRATING WITH ANTI-AGING AND ANTIINFLAMMATORY PROPERTIES.
ROSEHIP: HIGH IN VITAMINS A AND C, AS WELL AS THE ESSENTIAL FATTY ACIDS OMEGA 3 AND 6. IT REPORTEDLY IMPROVES SKIN ELASTICITY, BOOSTS SKIN CELL REGENERATION, REDUCES AGE SPOTS, TREATS ACNE AND IS A SCAR MINIMIZER.
MARCH 2015
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HE ALT H Y
balance MIND | SPIRIT | FINANCE
Source: golantern.com
bragging rights Turns out that our emotional health here in the Sunshine State may be something to brag about! Based on a survey by Lantern, an online tool for evaluating mental health, the most healthful U.S. states have residents who “regularly learn something new, share a moment of closeness with a loved one, have a meaningful conversation with a friend, do a good deed for someone else or engage in other activities that help them truly rest, recharge and unwind.” So where does Florida rank? Turns out we’re ranked 14th. Not bad, right? So what are you waiting for? Take a class, call a friend or do your part to pay it forward. That’s what it’s all about after all!
MARCH 2015
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balance
one man’s
A
fter another busy day at the office, it’s Friday night and you’re home getting ready for the night out. You put your makeup on, paint your nails and spray some perfume. What you didn’t realize, though, is that everything mentioned is poisoning you. HERE’S A LIST OF THE TOP HOUSEHOLD POISONS FOR BOTH PEOPLE AND PETS TO MAKE SURE YOU AND YOUR ENTIRE FAMILY STAYS OUT OF HARM’S WAY.
treat TOP 10 HOUSEHOLD POISONS FOR PEOPLE
MOTHBALLS: Prolonged exposure can
damage and destroy red blood cells, which can stimulate nausea, vomiting and diarrhea.
PESTICIDES: Children who ingest pesticides are exposed to fatal levels. It’s best to keep these completely out of reach of all children. LASER PRINTER CHEMICALS: Laser printers can give off ultra-fine particles, and overexposure can cause health problems such as heart and lung disease. BABY BOT TLES: Bottles made with polycarbonate plastics, the most common on the market, are known as “hormone disruptors” and can interfere with the natural growth of children. Instead, look for a “BPA-free” label on all items that will be used for food or liquids. COSMETICS: Cosmetics use a chemical called plasticizers that help bond the color to the product, and these chemicals may cause reproductive and developmental problems. HOUSEHOLD CLEANERS: Household cleaners are made for cleaning surfaces and are “poison liquids.” If ingested, they could be deadly. PLANTS: HOUSEPLANTS CAN EASILY BE POISONOUS TO SOMEONE OF A YOUNGER AGE. ALTHOUGH MOST WILL JUST CAUSE A STOMACHACHE WHEN INGESTED, THEY’RE STILL DANGEROUS. SEEK IMMEDIATE MEDICAL HELP IF INGESTED. GAS-POWERED APPLIANCES: Gas-powered appliances, such as generators, heaters and others, emit carbon monoxide, a tasteless, odorless poison that could suffocate you.
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You should only use gas-powered appliances in a well-vented location, preferably outdoors. Household dryers and ovens of the gas variety that are vented outside are generally not a concern when hooked up and used properly.
BATTERIES: Some batteries, especially disk-shaped ones—known as button cell batteries—used for items such as hearing aids and other small portable electronic devices, contain mercury and are small enough to be confused for a pill. When ingested, symptoms can be vomiting, stomach pains, difficulty breathing and rashes. PRESCRIPTION MEDICATION: Accidentally overdosing on medication is not as uncommon as you might think. Although not always fatal, it does put tremendous strain on your organs. Make sure to always read the label and only take the prescribed dose. All prescription medication should be kept out of the reach of children.
TOP 10 HOUSEHOLD POISONS FOR PETS
HUMAN MEDICINE: Tylenol, Advil, Motrin or any of their generics are fatal to animals if consumed, along with any prescription medication, such as amphetamines. RODENTICIDES/BAIT STATIONS: Bait stations for rats, cockroaches and more are filled with fatal poisons. Dogs, and cats especially, are curious creatures that will venture into things. Make sure these are in places your pets can’t get to.
HAND © INDIGOLOTOS; DOG © CHARLIE BARD; FLOWER © SEDMI / SHUTTERSTOCK.COM
HE ALT H Y
pois n
is another dog’s
HOUSEHOLD CLEANERS: Products such as bleach and drain and toilet cleaners are fatal to pets if ingested. If you’re cleaning where your pets wander, make sure it’s all wiped up before the pet is allowed back to the cleaned area. SILICA GEL PACKS: Used for keeping
products dry (found in items such as beef jerky packets and new products), these packets are poisonous if ingested due to toxic additives that have been added during the creation process.
PEOPLE FOODS: THE ASPCA HAS A HUGE LIST OF HUMAN FOODS THAT ARE FATAL TO PETS. FOODS SUCH AS CHOCOLATE, GRAPES, EGGS, ONIONS AND ARTIFICIAL SWEETENERS ALL CAUSE MEDICAL PROBLEMS WITH PETS AND ARE FATAL IF TOO MUCH IS INGESTED. FOR A MORE COMPLETE LIST, VISIT ASPCA.ORG/PETCARE/ANIMAL-POISON-CONTROL. PAINTS AND VARNISHES: Paints
contain a concoction of chemicals that, when ingested, are poisonous. Sodium levels are raised to threateningly high levels, and tremendous therapy is needed to save the pet.
FERTILIZERS: While ingestion of most fertilizers results in upset stomachs, they can also cause bowel obstructions and painful inflammation in pets, which can be fatal if untreated. LILIES: Ingesting even two lily petals can cause kidney failure in cats. If left untreated, it can be fatal in less than three days. If you have cats (indoor or outdoor), take caution not to have lilies. They’re that dangerous! PESTICIDES: Exposure to lawns covered in fresh pesticides can be harmful to pets. It can lead to vomiting, tremors and seizures. Overexposure can lead to death. If you just sprayed your lawn, make sure your pet has very limited exposure to it. ANTIFREEZE: Cars can leak this fluid anytime of the year. It’s bright and sweet to the taste, which attracts pets. One small swallow of this is fatal to pets. Try a safer alternative, like propylene glycol. TOPICAL FLEA MEDICINE: Some topical flea medications meant for dogs only can be fatal for cats. When you purchase flea medicine, make sure the brand can be used on both cats and dogs. Check with your veterinarian on which one is the right for all your furry friends.
Sources: mercola.com, petinsurance.com, aspca.org, poison.org, cdc.gov, babycenter.com, emedicinehealth.com, petpoisonhelpline.com
MARCH 2015
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balance
it’s a
gamble bet on it
W
hether you’re placing a bet that the Red Sox will most definitely beat the Yankees or sitting in your car scratching off metallic numbers, one thing is for certain—it’s a gamble and you’re at risk.
Compulsive gambling, sometimes referred to as a gambling disorder, is the uncontrollable urge to keep gambling despite the toll it takes on your life. Risking something you value in the hopes of getting something better goes against most of the best axioms taught in life, and let’s face it—the odds are not in your favor. According to the Mayo Clinic, gambling can stimulate the brain’s reward system, much like drugs or alcohol, which can lead to an addiction. Compulsive gamblers can find themselves hundreds or even thousands of dollars in debt, which typically leads to more gambling in order to try to make up the losses. They might also try to hide their behavior from loved ones all while depleting savings and accumulating debt. Some even resort to theft or fraud to support the addiction. And the myth that gambling is only a problem if exercised every day is one to be busted. You don’t, in fact, have to gamble every day to have a gambling addiction. Gambling is a serious issue that can lead to personal isolation and thoughts of suicide, depending on how much debt has been accumulated. So, if gambling is negatively affecting your life, job, relationships or financial wellbeing, read on to find out how to break the gambling cycle.
putting the cards on the table... for good IF YOU OR A LOVED ONE STRUGGLES WITH A GAMBLING ADDICTION, HERE ARE SOME WAYS TO START MAKING SOME HEALTHIER CHOICES:
MAN © FAMILY BUSINESS; DICE © STEVE GREEN / SHUTTERSTOCK.COM
HE ALT H Y
REACH OUT. Call a trusted family member, meet up with a friend for coffee or go to a Gamblers Anonymous meeting. STAY BUSY. Distract yourself with something else. Pick a hobby—and then perfect it! POSTPONE IT. Here is your chance—a free pass to procrastinate! Tell yourself that you will wait five minutes, 10 minutes, an hour or a day— however long for the gambling sensation to pass. REALIT Y CHECK. Tally up how much money you have lost to gambling. Now think about the places you could have visited, things you could have done and items you could have bought.
TAKE IT SERIOUS. A gambling addiction can be a life-threatening issue for some people. For more information on compulsive gambling and where to find professional help, visit the National Council on Problem Gambling’s website at ncpgambling.org.
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Source: helpguide.org, mayoclinic.org
SURROUND YOURSELF. If you gamble for the social scene, try healthier ways to build a social network. Connect with old friends—or better yet, make some new ones!
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HE ALT H Y
balance WOMAN © STOKKETE/ SHUTTERSTOCK.COM
how to be an early bird (yes, really!)
Being presumptuous and picking the latter, we’d say that you are lacking one vital necessity to give you enough energy to get through not only your morning but your whole day: sleep. But let’s face it—sleep doesn’t come easy for some… especially with kids, work and household responsibilities. Even so, we still have to get up, get dressed and get on with our day. So the question is, how does one become a morning person? Here are some tips that will have you out of bed and on your way without the help of that pesky alarm clock!
baby steps. A super important part of our day, our bedtime even determines whether our next day runs smoothly or is out of control. Create a bedtime by moving your average sleep time forward 15 minutes. Each week, increase how much time you are giving your eyes a rest. Eventually, you will be able to determine how much sleep you need to feel refreshed.
unwind. Learning how to say “no” can be one of the best gifts you ever give yourself. Pare down commitments, especially those in the evening, to free up some time to unwind before bed.
a routine thing. Having a set schedule is useful for cluing our bodies in on what’s to come. An evening routine lets your mind know that it’s almost time to go to sleep. Drink a cup of tea or read a good book before turning the lights out. This 20 minutes of peace helps you to settle down and puts you mind at ease.
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not too much… or too little. The uncomfortable feeling of being too hungry, thirsty or full has been pegged by experts to be disruptive when it comes to your body’s sleep patterns. Find a balance.
unplug it. The blue and red lights emitted from electronic devices, such as cell phones, laptops and TVs, have been found to disturb sleep more than natural light. Turn off these devices an hour before bedtime to make dozing easier.
plan ahead. If hitting the snooze button has become a habit that you don’t see yourself breaking free from anytime soon, go ahead and hit it. Here’s the secret: Set your alarm 10 minutes ahead so when you do hit snooze—one, two or three times—your body will be ready to get moving and you’ll be on time.
Sources: cnn.com
6
:00am. Snooze. 6:05am. Snooze. 6:10am. Snoo— now 10 minutes late and still 10 hours behind on sleep, you have come to the realization that you are not a morning person. Hitting the snooze button more than once could mean two things: one, you like the obnoxious noise of your alarm clock ringing loudly in your ear over and over, or two, your body is in serious need of some extra sleep.
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