Nature Coast Healthy Living

SLEEP: Yes, the bedroom is for more than just sex

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SEX AND THE SINGLE WOMAN: Yes, the bedroom is for more than just sleep

A FARMER

outstanding in his field Representing the best of American agriculture with a pioneering and courageous spirit, Lecanto dairy farmer Dale McClellan is the Southeastern Farmer of the Year

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CONTRIBUTORS

Kevin Bozadjian

Chris Bridges

Master stylist, colorist, and razor-cutting expert Kevin Bozadjian is renowned for his style and hair coloring artistry. Kevin, who has over two decades of experience and training in both classic and current styles, practices his trade with great passion. Today, he can be found servicing a large, loyal client base at The Salon T.

Christopher Bridges is a United States Air Force Academy graduate with an MBA from the University of Florida. As a financial adviser with Morgan Stanley, Chris focuses on comprehensive wealth management and investment strategies to help clients preserve, protect, and pass on their wealth. 352.751.7847 Morgan Stanley Smith Barney LLC, member SIPC.

Traci Brosman

Kamini Desai, Ph.D.

Traci Brosman is co-founder of World Wellness Education, which is dedicated to encouraging and inspiring others to live healthier lives. On LakeFront TV’s World Wellness Education show, Brosman interviews others who are on a journey from sickness to health.

Brosman also helps health and wellness professionals through her mastermind groups and success coaching.

Contact her through www.holisticmarketingmentors. com or www.worldwellnesseducation.org.

Kamini Desai, Ph.D., author of Life Lessons, Love Lessons, is an authority in the field of yoga psychology with twenty years’ experience providing personal development trainings. Her corporate clients include Sony, Kellogg, and Mars Confectionary.

She is a regular visitor and teacher at the Amrit Yoga Institute. Visit www.kaminidesai.com.

Fred Hilton

Robert Linkul, MS CSCS-CPT *D

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

Robert Linkul is the strength and fitness director for Arden Hills Resort Club and Spa. He mentors a team of certified personal trainers, nutritionists, and strength coaches, as well as trains more than 125 clients per week. Robert earned his master’s degree in personal training, is a certified strength and conditioning specialist with distinction, and is an NSCA-certified personal trainer. He is the NSCA’s Southwest regional coordinator and was named the 2012 Personal Trainer of the Year.

Trish Van Etten

Lisa A. Whims-Squires, D.O., FCCP, FAASM, FACOI

Trish Van Etten is a Christian counselor and life coach who has combined the skill, knowledge, and experience gained from a master’s degree in Christian counseling, bachelor’s degree in education, and a certification in life coach training with over twenty years of practice in helping others. She is a published author and speaker whose love of family, God, and country permeates all she does. Contact her at trish. vanetten@gmail.com.

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Lisa Whims-Squires, D.O., FCCP, FAASM, FACOI is board-certified in sleep medicine by the American Board of Sleep Medicine and the American Osteopathic Board of Internal Medicine in Sleep Medicine. She has been the medical director for the Morton Plant Mease Sleep Disorders Centers since 2000 and for the Central Florida Institute Polysomnographic Advisory Board since 2010.

Ellen B. Wilcox, GEPC

Jeff Wittman

Ellen B. Wilcox is a graduate estate planning consultant. Educated at Gettysburg College, the University of Maryland in Paris, France, and Arizona State University, Ms. Wilcox brings more than thirty-three years of experience to her clients.

She is president and CEO of Wilcox Wealth Management, a full-service financial advisory company. Ms. Wilcox may be reached at 352.259.1547.

Jeff Wittman is a licensed nutritionist, nutrition counselor, and instructor. Jeff is a member of the Florida Board of Medicine Dietetic and Nutrition Practice Council and host of the popular radio show, The Nutrition Show.

He owns and operates two nutrition stores.

www.naturecoasthealthyliving.com

CONTENTS

MARCH 2013

FEATURES

32 The Twilight Saga: Sleep Is a good night’s rest just a wishful dream? What is sleep and how important is it to your health to get the proper amount? Learn just how important sleep is to attaining optimal physical and mental conditioning for your body and mind.

Written by Lisa A. Whims-Squires, D.O., FCCP, FAASM, FACOI

36 OUT STAND ING IN HIS FIELD

Lecanto dairy farmer Dale McClellan was named the Swisher Sweets/Sunbelt Expo Southeastern Farmer of the Year in 2012. What does it take for a small area farmer to compete with the mega-farms that dominate today’s dairy and agricultural world — grit, hard work, and a long history of farming that goes back for generations.

Written by Shemir Wiles

SLEEP: Yes, the bedroom is for more than just sex

//

SEX AND THE SINGLE WOMAN: Yes, the bedroom is for more than just sleep

A FARMER

outstanding in his field Representing the best of American agriculture with a pioneering and courageous spirit, Lecanto dairy farmer Dale McClellan is the Southeastern Farmer of the Year

ON THE COVER

creative direction: Steven J. Codraro photographer: Fred Lopez on cover: Dale McClellan www.naturecoasthealthyliving.com

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CONTENTS MARCH 2013

IN EVERY ISSUE Publisher’s Corner

12

Healthy Business

14

Community Matters

16

Medical Mysteries

20

S’motherhood

22

Calendar

60

Heart of the Community

62

52 Healthy Mind 41

Sex and the single modern woman

43

The task at hand

Healthy Body 45

Staying the course

46

Site-specific fat reduction — is it possible?

48

Sexy hair icons

50

FATS: The Good-the Bad-and the Ugly

41 Healthy Spirit

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www.naturecoasthealthyliving.com

51

Wo-mencouragement: What women want

52

Things Mom was right about

Healthy Finance 55

The gift of knowledge

56

Winning BIG… (without) losing BIGGER

46 50

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NATURE COAST

ADVISORY BOARD GEORGE G. ANGELIADIS, ESQ., is a graduate of South Texas College of Law and has been an attorney in Hernando County since 1996. He is a partner with The Hogan Law Firm and practices in the areas of local government law, civil litigation, criminal defense, construction litigation, and personal injury. Angeliadis was previously appointed by the governor to serve on the Fifth Circuit Judicial Nominating Committee and donates his time to many local boards and organizations.

Visit www.hoganlawfirm.com for more information

THERESSA FOSTER owns West Central Solutions in Citrus County. Her company focuses on helping seniors make the right decisions when it comes to senior housing choices. Until recently, Theressa was a successful administrator at several local assisted-living communities.

ANNE BLACK is the community relations coordinator for HPH Hospice in Citrus County. She has 30 years experience as a health educator and community relations expert. Anne and her husband, Jerry, moved to Citrus County from St. Petersburg in 1989. She is a member of the Rotary Club of Inverness and Florida Public Relations Association. She is also on the board of the Senior Foundation of Citrus County and is chairman of the School Health Advisory Committee.

SCOTT GRIFFIN is Florida born, raised, and educated,

BONNIE CLARK is currently Associate Provost on the

MICHAEL D. HEARD is a partner of the Silverthorn

SONDRA LLOYD CRANFORD is the health education director for Central Florida Institute (CFI). She has more than 12 years of experience in medical and dental career training and 20 years of experience in the fitness and weight-loss industry. Sondra has a Master of Education from National Louis University, a Bachelor of Occupation Education and an associate degree in veterinarian technology. Sondra currently serves on the boards of directors for both WorkNet Pinellas and Pasco Hernando Workforce, along with several subcommittees.

LANNY HUSEBO is president and CEO of Husebo Advertising and Public Relations. Founded in 1962, the company is celebrating its 51st year in business. Lanny specializes in marketing and building medical practices through the use of traditional and social media. He is married with six children and four grandchildren. His son, Wendell, has joined the family business with a focus on Internet marketing.

PATRICIA CROWLEY, IOM has been a resident of Hernando County for 23 years. With more than 30 years experience in sales and business management, she joined the Greater Hernando County Chamber of Commerce in the spring of 2000 and was promoted to president/ CEO in 2004. Patricia serves on the Oak Hill HospitalBoard of Directors, the Suncoast Trail Advisory Group, the Career Central Workforce Transition Committee, and is president elect of the Kiwanis Club of Brooksville.

NATALIE LEIBENSPERGER, D.O., FACOOG is board-certified by the American Osteopathic Board of Obstetrics and Gynecology and is a Fellow of the American College of Osteopathic Obstetricians and Gynecologists. Her practice, “My Gynecologist,” is located on County Line Road in Spring Hill. In addition to the treatment of women’s health issues and obstetrics, Dr. Leibensperger is an advocate for the diagnosis and treatment of urinary incontinence through medication or minimally invasive surgeries. mygyn.net.

Spring Hill campus of Pasco-Hernando Community College (PHCC). Prior to her appointment to the Spring Hill campus in November 2009, Bonnie held positions at PHCC as Dean of Arts and Sciences, Associate Dean, and Assistant Dean of Student Development. She has a master’s degree in counseling psychology from Gannon University and a bachelor’s degree in psychology from Mercyhurst College. She is currently completing her doctoral studies at University of South Florida.

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www.naturecoasthealthyliving.com

and draws from over a decade of experience in design and marketing. He is a graduate of the International Academy of Design & Technology Tampa and is currently director of marketing at Monster Transmission. Scott is an award-winning designer who has designed and marketed everything from environmental identities to community campaigns and digital experiences.

Country Club, LLC; president of the Florida Blueberry Festival, Inc.; director/ president of the Brooksville Vision Foundation; and the assistant ambassador of commerce and employment for the city of Brooksville. Prior to moving to Brooksville in 2001, Michael owned and operated the Island Print Company in Sanibel Island and Jerry Heard Enterprises, Inc., an industrial product importing company.

She also represented Gilligan O’Malley Sleepwear, Inc., in New York as a national account manager.

CARLA LOOPER is director of sales for Florida Insurance Brokers of Central Florida. Carla is responsible for marketing and sales within her agency. She currently serves on the boards of the Nature Coast Human Resources Society, Business Assistance Committee, Hernando County Cancer Society, and the local Kiwanis Club. In her spare time she enjoys spending time with her family and reading.

JENNIFER SIEM is the adult member services and wellness director for the Hernando branch of the YMCA of the Suncoast. Jennifer is a wife and mother of three teenagers, as well as a certified personal trainer, cycling instructor, and group fitness instructor. Motivating others to lead healthier lives is the fuel that drives her passion for health and wellness.

KATIE LUCAS, public information officer for Nature

DENNIS WILFONG founded Innovative Technology, Inc. He received the 1988 Business of the Year Award, the 1989 Free Enterprise Award, the 1992 Businessperson of the Year Award, the 1996 Environmental Safety Award, the 1996 Business of the Year Award from the Hernando County Chamber of Commerce, and the 1996 Governor’s Award. Dr. Wilfong has assisted the development of business locally and has chaired the Business Development section of the Hernando County Summit.

He serves on various advisory boards for the county.

KATIE MEHL is the public relations coordinator for

LYNN VAN METER is the owner and CEO of Fiddlehead Marketing Advertising Public Relations, located in Spring Hill. She holds a Master of Business Administration and a bachelor’s degree in public relations. In addition to meeting the needs of her clients, Lynn is actively involved in several non-profit groups, which include the Greater Hernando County Chamber of Commerce, and serves on the board of directors for the Florida Blueberry Festival and the Life Center.

MARY JO PAIGE is part of the marketing team at Oak Hill Hospital and has more than 20 years experience in the advertising agency business working for Young and Rubicam, Bozell Worldwide and ultimately becoming a principal in Ellis and Paige Advertising in Tampa. She has a Master of Science in advertising from the University of Illinois and a Bachelor of Science in business administration. She is a graduate of Leadership Hernando and Leadership Tampa Bay.

VINCE VANNI has devoted more than 35 years to creatively marketing a variety of products, programs, and organizations. He has a reputation for creativity, efficiency, and above all, effectiveness. He enjoys a lucrative practice and is consultant to some of this area’s leading businesses, medical practices, and public officials. In 2005, Vince was the recipient of the Greater Hernando County Chamber of Commerce Small Business of the Year Award and Chamber Service Award.

DOROTHY PERNU, APR, is the director of marketing and communications at Seven Rivers Regional Medical Center with more than 20 years experience in health care marketing and planning. She holds a Bachelor of Commerce in Marketing and Entrepreneurship from McGill University. Dorothy is the Chair of the Citrus County Chamber of Commerce Business Women’s Alliance, serves on the Citrus County Chamber of Commerce board of directors, is a graduate of Leadership Citrus, is a member of the Florida Public Relations Association, and in 2010, received the Jean Grant Business Women’s Alliance award.

JOSH WOOTEN, a Florida native, has called Citrus

Coast EMS, has lived in Citrus County more than 21 years.

She is an active member in the community, working with several business and charitable organizations. Her background includes marketing, sales, public relations and graphic design, and she has worked in radio, television, and newspaper. Her duties at Nature Coast include working with other county emergency responders, dispersing public information, community outreach, and speaking engagements.

Citrus Memorial Health System. She holds both a Bachelor of Arts and Master of Arts in mass communications from the University of Central Florida. She is a member of the Florida Public Relations Association (FPRA) and is acting president-elect for the Nature Coast Chapter of FPRA.

SAM SHRIEVES is the marketing president of

Capital City Bank for Hernando/Pasco. He started his banking career in Hernando County in 1978. Sam attended Pasco-Hernando Community College, graduated from the University of Florida School of Banking in 1986 and from the Graduate School of Banking of the South at Louisiana State University in 1991. He serves on the Greater Hernando Chamber of Commerce, United Way of Hernando County, Oak Hill Hospital Community Advisory Council, and the Hernando County Education Foundation.

County home for more than 25 years. He became president/ CEO of the Citrus County Chamber of Commerce in March 2009. He served as county commissioner from 2000–04 and was a founder of Keep Citrus Beautiful. He served on the Citrus Memorial Health System Advisory Board and the Citrus County Stakeholder’s Advisory Group. As Chamber president, he is actively involved with the Citrus County Economic Development Council on a daily basis.

Our board is made up of a unique cross-section of business professionals who offer an exclusive blend of diverse viewpoints. Their distinct perspectives allow us to attain a clear picture of how to best serve the residents of Citrus and Hernando counties. Their input helps us create the best magazine possible — a custom fit — just for you and your health needs. www.naturecoasthealthyliving.com

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PUBLISHER’S CORNER

Wendell Husebo publisher wendell@amazing-mediagroup.com Lanny Husebo president lanny@amazing-mediagroup.com Lynn Van Meter marketing representative lynn@amazing-mediagroup.com

Food police I have been looking forward to this issue for some time. This month, we are featuring Dale McClellan, a local dairy farmer. But Dale isn’t just a farmer; he is a businessman, teacher, and a wonderful contribution to the Nature Coast.

We congratulate him on his Southeastern Farmer of the Year award, and we give him the respect that all farmers should receive for growing our food and keeping our tummies full.

Talking to Dale, you get the idea that farming isn’t a part-time job. No, it is a fulltime, overtime job that requires many skills

What we have right now is a system, for example, that says it is safe to feed your children frozen pizzas, sugary cereals, and soda, but it is not safe to drink raw milk, eat compostgrown cucumbers, and Aunt Jane’s tomatoes.” and much know-how. But at the end of the day, Dale has one of the most rewarding occupations someone can have. To know you have worked sixteen-hour days and made your community a more prosperous place has to be very satisfying.

But just like every industry, local farming has its challenges. Have you ever tried buying

anything directly from a farmer? If you have, then you understand the bureaucracy of the FDA, EPA, and USDA that challenges farmers and anyone who wants to buy their food. If you are a farmer or someone who buys food from a local farm, you understand what I am going to say next.

What we have right now is a system, for example, that says it is safe to feed your children frozen pizzas, sugary cereals, and soda, but it is not safe to drink raw milk, eat compost-grown cucumbers, and Aunt Jane’s tomatoes. How does this make any sense? It doesn’t!

If I were king for a day, I would amend the Constitution of the United States and issue a proclamation to grant every citizen the right to freedom of food choice. I still believe in life, liberty, and the pursuit of happiness for everyone even if that means smoking, drinking sugary drinks over sixteen ounces, and of course, the right to buy Aunt Jane’s tomatoes.

Okay, all of this considered, we must support our local farmers like Dale and others like him, so we may keep enjoying our love affair with food. Please read this issue and enjoy the contents thereof.

Stay Healthy My Friend,

Wendell Husebo + publisher

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

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www.naturecoasthealthyliving.com

Cathy Holland marketing representative cathy@amazing-mediagroup.com

Ann Marie Sabatino marketing representative annmarie@amazing-mediagroup.com Tanya Hinebaugh accounting tanya@amazing-mediagroup.com

AKERS MANAGEMENT GROUP Doug Akers president doug@akersmediagroup.com Kendra Akers vice president kendra@akersmediagroup.com Jim Gibson executive editor jim@akersmediagroup.com

Jamie Ezra Mark chief creative director jamie@akersmediagroup.com

Tiffany Roach managing editor tiffany@akersmediagroup.com

Steven J Codraro associate creative director steve@akersmediagroup.com

James Combs staff writer james@akersmediagroup.com

Cierra Chappell production manager cierra@akersmediagroup.com

Shemir Wiles copy editor/writer shemir@akersmediagroup.com

Josh Clark senior graphic designer josh@akersmediagroup.com

contributing writers Kevin Bozadjian Chris Bridges Traci Brosman Kamini DeSai Fred Hilton Robert Linkul Trish Van Etten Lisa A. Whims-Squires Ellen Wilcox Jeff Wittman

Anthony Casto graphic designer anthony@akersmediagroup.com Fred Lopez chief photographer fred@akersmediagroup.com Heather Tootle office manager heather@akersmediagroup.com

Tina Morrison production director tina@akersmediagroup.com

Phone: 352.430.4004 | Fax: 352.787.5510 P.O. Box 491320 | Leesburg, FL 34749 www.naturecoasthealthyliving.com All contents are copyright © 2013 by Amazing Media Group, LLC. Any reproduction or use of content without written persmission is strictly prohibited under penalty of law. The contents of the Nature Coast Healthy Living Magazine are for informational purposes only. The information is not intended to be an alternative to professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider before starting a new diet or exercise program. The ideas and opinions contained in this publication do not necessarily reflect the thoughts or opinions of Akers Media Group.

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HEALTHY BUSINESS

Chick-fil-A leads the way!

Full. Our lives are full of things that we think will grow our businesses and increase our influence. What if there was potential impact in simplifying our lives so our leadership could thrive? Leading in a complex world requires simplicity to cut through the clutter.

The Chick-fil-A Leadercast began as most great ideas do — with an innovative leader and a simple vision. Now in its fourth year in Hernando County, the Greater Hernando County Chamber of Commerce is proud to partner with Chick-fil-A of Hernando County to bring this year’s can’t-miss leadership event!

We have seen many other leadership workshops, and although they often provide many valuable leadership principles, few engage all of your senses and provide a truly experiential and applicable day of leadership training. We are committed to producing not only an event that is relevant and practical, but also one that energizes and inspires every person that invests a day in Chick-fil-A Leadercast.

This year’s speakers include: Jack Welch, Andy Stanley, Mike Krzyzewski, John C. Maxwell, Dr. Henry Cloud, Sanya Richards-Ross, David Allen, and Condoleezza Rice (via exclusive video interview).

This event is more than a one-time motivator. It is the catalyst for change and provides resources for intentional leadership development well after the event. We desire to influence leaders at every level within an organization. Whether you are leading a team of 2,000 or just yourself, Chick-fil-A Leadercast is designed to help you use your voice to create positive change in your community and the world at large.

You can expect to be challenged, inspired, and encouraged. You will learn how to improve your own leadership skills and have the opportunity to network with other leaders in your area.

Join us for the live simulcast on Friday, May 10th, from 8a.m. to 4p.m. at Grace World Outreach Church located at 20366 Cortez Boulevard (State Road 50) in Brooksville. Tickets are available online at www.hernandochamber.com.

Patricia Crowley, IOM

President, CEO The Greater Hernando County Chamber of Commerce

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www.f l oridablu eberryfestival. o rg

COMMUNITY MATTERS

In memory

It’s tee time

The Kiwanis Club of Brooksville Ridge recently donated $533.25 to Brooksville Elementary School. This kind donation stems from the “Happy Dollars” members collected throughout the previous twelve months at weekly meetings. Members decided to make the donation to Brooksville Elementary School to honor the memory of a late Kiwanis member, Ted Rahal. Better known as “Mr. Ted,” he was a longtime volunteer at the school before passing away at age 101.

The school will use the money to purchase a new American flag and display for the school’s front office. It will include a bronze plaque at the base with the words, “In Memory of Ted Rahal, Kiwanis Member.”

The eighth annual Randall Jenkins Memorial Golf Tournament will be held March 4th at the worldfamous Black Diamond Ranch in Lecanto. This eighteen-hole scramble raises funds for Citrus Memorial Health System.

“The Randall Jenkins Memorial Golf Tournament has always been one of our leading fundraising events, and it is through events like these we are able to raise funds that allow Citrus Memorial Health System to introduce more programs, develop improved facilities, and to provide our community with the very best healthcare available,” says Chris Pool, director of marketing and philanthropy at Citrus Memorial.

The event costs $325 per player. The day will include a light continental breakfast, lunch, complimentary refreshments, and access to the awards reception and cash bar. A variety of prizes will be given to participants, including team prizes for first, second, and third place; longest drive; closest to pin; and hole-in-one.

For more information, call 352.344.6560.

A berry fun event

A is for awesome Regional Medical Center Bayonet Point was honored with an “A” hospital safety score

by The Leapfrog Group, an independent national nonprofit run by employers and other large purchasers of health benefits. Scores are assigned to hospitals in the United States based on preventable medical errors, injuries, accidents, and infections.

“This rating has a very special meaning for us,” says Shayne George, chief executive officer of Regional Medical Center Bayonet Point. “It is recognition of our entire staffs’ effort to ensure our service area of the safest hospital experience possible.”

Diabetes pals Do you suffer from diabetes? If so, do you feel all alone battling this disease?

There is no need to feel alone. The Citrus Memorial Diabetes Support Group offers you an opportunity to interact with others who are dealing with similar issues. Meetings are held on the fourth Wednesday of each month and are open to the public. For more information, call 352.341.6110.

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Hundreds of people will gather in Floral City to celebrate the 26th annual Floral City Strawberry Festival, which is being held March 2nd and March 3rd at Floral Park. Strawberry delicacies — including shortcakes, jams, and jellies — will please your taste buds. Of course, strawberries are not the only attraction. More than 150 vendors from throughout the United States will display and sell their wares, which range from pottery and hand-sewn items to woodcraft and photography.

The event also features contests, a rock-climbing wall, numerous children’s activities, and the ever-popular Strawberry Princess Pageant. Make sure to stop by the strawberry shortcake tent!

For more information, call 352.795.3149.

COMMUNITY MATTERS

A true heroine

Into the lab

Elizabeth Jennings, a registered nurse at Oak Hill Hospital, received Habitat for Humanity’s Hero of the Year award.

Jennings has made a significant impact on the local community throughout the years. She has volunteered to assist victims of domestic violence, helped conduct fundraisers for numerous organizations, and has actively participated in the American Lung Association for more than twenty years.

She has resided in Hernando County for forty years and has worked at Oak Hill Hospital since 1991. Jennings was nominated for the award by Leanne Salazar, who serves as vice president of quality risk and management for the hospital.

Regional Medical Center Bayonet Point’s hospital laboratory earned the Joint Commission’s Gold Seal of Approval for accreditation by meeting the organization’s national standards for healthcare quality and safety in laboratories. A team from the Joint Commission made an unannounced visit to the hospital and carefully evaluated the laboratory.

“In achieving Joint Commission accreditation, the laboratory at Regional Medical Center Bayonet Point has demonstrated its commitment to the highest level of care for its patients,” says Jennifer Rhamy, executive director of the laboratory accreditation program.

The Joint Commission has been evaluating and accrediting laboratory services since 1979.

Take me out to the ballgame

Steps to better health

One day, Citrus County may host national tournaments in lacrosse, soccer, softball, fishing, and baseball. It may also be the site of cheerleading, BMX, and 4-H Drill team competitions.

The Parks and Recreation Department, along with the Board of County Commissioners, is focusing its efforts on sports tourism. The aforementioned events will draw tourists, who will spend money in the local hotels, shops, and restaurants.

During the past few years, the department has focused its efforts on running summer camps.

However, staff has approached Joanna Castle, executive director of the Citrus County YMCA, and she has agreed to take over the department’s summer program called Camp Fusion. As a result, employees of the Parks and Recreation Department can set its sights on attracting various sports tournaments to the area.

A big addition Thomas G. Ryman recently joined JBH Accounting and Tax as a staff accountant. A certified public accountant, he has more than thirty years accounting and tax experience. He will be advising clients in the firm’s Spring Hill office Ryman earned a master’s degree in taxation from the Washington School of Law and a bachelor’s degree in economics and accounting from the University of Baltimore. He previously worked at Jayhawk Energy in Idaho, where he served as chief financial officer and controller.

Time to get swamped The ever-popular Weeki Wachee Swamp Fest will be held March 8th through March 10th. Families will be treated to a wonderful time that includes food, contests, entertainment, and arts and crafts.

According to its website, the event attracts thousands of spectators and nearly 140 arts and craft vendors. Attendees can munch on delicious food such as fried grouper, barbecue chicken, crab cakes, jambalaya, hot dogs, Cuban sandwiches, and hamburgers. The weekend-long group of entertainers includes dancers, as well as folk, country, and instrumental musicians.

Proceeds from the event benefit Hernando County Land Protectors, Weeki Wachee Crime Watch, and the Weeki Wachee Area Club.

Admission costs $8 for adults and $4 for kids ages 6–12. Kids five and under are free.

For more information, visit www.swampfestweekiwachee.com/about-swamp-fest.html 18 |

www.naturecoasthealthyliving.com

Oak Hill Hospital and Five Points of Life Foundation teamed up to form Hernando County’s first Five Points of Life Kids Marathon. The marathon culminates on April 6th at Nature Coast Technical High School in Brooksville for a celebration run or walk of 1.2 miles.

Each participant receives a T-shirt and earns a medal at the finish line.

The goal of the program is to have students ranging from kindergarten through eighth grade walk twenty-five miles, a bit at a time. They are encouraged to log their mileage as they go. Hernando County is the eighth location to host a Five Points of Life Kids Marathon. The event began in Gainesville in 2007. Last year, more than 3,000 children participated in the program.

For more information, call Jay Eckert at 352.224.1623.

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| 19

MEDICAL MYSTERIES

Is my hat eating my hair?

WRITTEN BY FRED HILTON

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

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

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

There has been no evidence “that wearing a hat will cause anything more traumatic to your hair than a case of ‘hat head,’” according to Hairfinder.com. The article also says “one of the reasons many people have come to believe that hat-wearing is connected to hair loss is because many men who are losing their hair favor hats to hide that fact.”

A hair-loss specialist, Dr. Robert Leonard, agrees that “wearing a cap does not cause hair loss, but if the guy is wearing the hat all the time, it may be a sign he is embarrassed about the hair loss.”

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

Keep wearing your hat in the Florida sun, and you will make my doctor happy. Keep the hat relatively loose, and you will make your hair happy.

SOURCES: Caps, Hats and Hair Loss; Hairfinder.com http://www.hairfinder.com/hairquestions/caps_hair_loss.htm:Hair Loss from Hats; Nicholas Bragg, June 14, 2011; Livestrong.com http://www.livestrong.com/article/280022-hair-loss-from-hats/:Q and A with Hair Loss Specialist Dr. Robert Leonard, Be Better Guys; bebetterguys.com; http://www.bebetterguys.com/2011/05/q-and-a-with-hair-loss-specialist-dr-robert-leonard/ (Accessed October 1, 2012)

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FAMILY, FOOD, FUN!

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S’MOTHERHOOD

Mommy

Guilt’s

Greatest Hits WRITTEN BY TIFFANY ROACH

I am convinced a waiter in a restaurant can pick out a group of mommies meeting for a “Girl’s Night Out” long before their extensive (read: alcoholic) drink orders are ever taken. I believe there is a certain clue mommies carry that betrays the fact that under the makeup, skinny jeans, and Anthropologie tops dusted off and donned for the special occasion, there lie dark, sleep-deprived circles, Spanx, and nursing pads. However, far less obvious than the minivan parked outside, or the giant diaper-protruding purses, the true mommy marker is subtler, yet still entirely identifiable — it is the transparent, yet heavy cloak of mommy guilt.

My mommy guilt was handed to me in the form of three tightly swaddled bundles. Three simultaneously born babies meant I couldn’t even hold all my guilt at once, let alone nurse them, soothe them, or rock them to sleep — which of course, made me feel… well… guilty.

When I took in the tiny fingers and toes, I was flooded with deep diaper-bag sized emotions, and then it seemed as if someone pressed “play” in my head to what I refer to as Guilt’s Greatest Hits. Like some sort of bad jukebox joke, my mind played through the tracks: I should have eaten more spinach; I shouldn’t have taken that sip (read: drank half) of my husband’s beer; and I should have crawled after the stupid prenatal vitamin that rolled

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under the refrigerator instead of choosing to skip the dose.

I’ve found my mommy guilt comes in various forms. For example, there is the imaginary mommy guilt, which is when my daughter burst into tears because I sat upon her beloved best friend Sallyswimsalot, and I felt horrible as I petitioned her forgiveness for smooshing her imaginary best friend.

“I am so sorry,” I said, “I honestly didn’t see Sallyswimsalot sitting there.” I felt badly for sitting on her imagined friend; I felt guilty because I imagined there must be some parental lapse on my part warranting her having an imaginary friend in the first place. This is my imaginary mommy guilt.

And then there is real mommy guilt. Real mommy guilt is when I scolded my 2-year-old son for his incessant whining, only to plummet into Dante’s eighth level of hell two weeks later when the doctor told me his leg was, in fact, really broken. There is no hole deep enough for real mommy guilt.

If there is a good side to my mommy guilt, it is only that it prompts me to learn from my mistakes, which is why eighteen months later when my 2-yearold daughter whimpered and indicated her arm hurt, I did not question her cries. Rather, I scooped her up and drove her to the emergency room.

As I sat in the lovely accommodations of the ER (read: cesspool of all things gross), I had plenty of

“I was flooded with deep diaper-bag sized emotions, and then it seemed as if someone pressed ‘play’ in my head to what I refer to as ‘Guilt’s Greatest Hits.’” that moment, fear I could see forming in the tears sliding down the sides of her sweet cheeks. Leave her? Not a chance.

And in that moment, my weighted mantle of mommy guilt was gone. In that moment, I loved my daughter from a place of selflessness and not from a place of personal fear. I saw my mommy guilt, both imaginary and real, for what it really was: a deep love for my children blanketed by my own fear.

Leaving the ER and stepping into the dark night, I felt light, despite the heavily sleeping, arm-splinted child I carried. Gratitude’s Greatest Hits played — I was grateful my daughter was going to be all right and grateful to be away from the nose-picking patron in the waiting room (read: I left my mommyguilt behind).

PHOTOS © SHUTTERSTOCK

time (read: over two hours) to reassess my actions.

Was bringing my daughter to the ER what was best for her? Did her symptoms warrant a traumatic trip to the ER full of barfing and hacking patrons? Guilt’s Greatest Hits began to play — I had not been home to protect my daughter from her injury, or even witness the mishap because I had been in the office. It was a more recent mommy-guilt track since returning to work part time — feeling guilty for wanting a parental break or even just an iota of an identity apart from “Mommy-can-you-wipe-my-bottom?”

And then, of course, feeling guilty for every bottom I was not there to wipe. The weighted cloak of mommy guilt grew heavier with fear and doubt.

Was I failing as a mother? Was I doing it all wrong?

I guiltily hugged my daughter close and tried not to make eye contact with the profoundly intoxicated man across from us exhibiting questionable behavior (read: he was voraciously picking his nose.)

When the X-ray technician led us into the room for X-rays, I felt my daughter cling tighter to me. I saw the room through her toddler eyes — dark and filled with metallic monster-like machines. The technician placed the child-sized leaded pad over her little body and I watched her chin quiver in fear.

“Any possibility you are pregnant?” he asked me.

“No,” I answered, releasing hysterical laughter in my head at the very thought.

“Well, you are welcome to sit here with her, or you can come behind the wall to avoid radiation exposure.”

I looked at the man incredulously. Avoid radiation exposure? Really? The thought was as preposterous as me being pregnant again. Filled with more confidence and assuredness than I have ever felt, I knew this one thing to be true: I would stand in the middle of a nuclear holocaust if it meant alleviating one fraction of the fear my daughter was feeling in

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TOWERING

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With our $52 million North Tower Expansion—Hernando County’s largest healthcare renovation—we’ve expanded our surgical department to meet the Nature Coast’s growing needs.

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With features like recliners in the lobby and ample parking, you’ll see that every inch of our 100,000 square-foot North Tower Expansion was designed with you in mind. And, as the first hospital in the nation to achieve 100% Board Certified Emergency Room Nurses and Hernando County’s only comprehensive cardiovascular program, you can be sure that caring for you is what we do best.

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MARCH 2013 ISSUE www.ocalaice.com

fyi on pad What you need to know about Peripheral Arterial Disease.

ADVERTISEMENT

A service of the institute of cardiovascular excellence

How I see PAD Have you ever received a diagnosis or had an injury and, when looking back, you could pinpoint the early signs? Ask anyone close to me and they will tell you I feel strongly about the importance of actively listening to our bodies — paying as close attention to our subtle aches and pains as we would the voices of our children in another room. As a physician, I see many illnesses that could have been avoided by listening closely and trusting our instincts. An example is this month’s medical topic, peripheral artery disease (PAD). PAD often goes undiagnosed until it is too late because the symptoms of the disease seem minor in its early stages. I am passionate about ensuring ICE remains a place where we can help you sort through the uncertainty of your pain and get all your questions answered under one roof. Our patient-centric approach ensures all the care you receive revolves around you and your particular needs. Take stock of your aches, pains, or any changes in your health no matter how minor. You deserve it.

Yours,

Asad U. Qamar, MD FACC, FCCP, FSGC, FACP, FSCAI Cardiologist

Below the knee Peripheral Arterial Disease Mild pain and fatigue in legs and calves during a long walk is easily dismissed and it usually goes away when you sit down. It’s only human to disregard this discomfort and chalk it up to exercising too much or not enough, but should you? The pain could be the body’s way of telling you something about the health of its arteries.

Think of your arteries as an underground rail system, allowing oxygen- and nutrient-rich blood pumped from the heart to flow from the main railway — the aorta — to a growing network of arteries reaching through the arms, hands, legs and feet. As we age, these pathways can become blocked, hardening into plaque, which builds up

in the walls of our arteries.

This sticky plaque, made up of cholesterol, calcium, and fibrous tissue, causes atherosclerosis — a hardening of the arteries which prevents blood from travelling freely. When this occurs in the extremities — or the peripheral blood vessels — it is called peripheral arterial disease (PAD).

At its worst, PAD can cause continuous pain and tingling in the feet, calves and toes so severe that the light weight of a bed sheet increases irritation. Other progressive symptoms include shrinking calf muscles, thickening of toenails, tight skin, and hair loss and ulcers on the feet and toes. When our arteries are not supplying our legs, calves and feet with the rich

blood that they need, people with PAD are at risk for strokes, high blood pressure, kidney problems and even amputation of the limbs.

Risk factors such as smoking, diabetes, unhealthy cholesterol and lipid levels, hypertension, family history of heart and artery disease, and artery inflammation may increase the risk of heart or circulatory disease.

Types of tests for PAD include an angiogram or echocardiogram to determine the extent of the blockage. ICE is equipped with the technology and science to find the cause of the pain, identify your risk factors and care for not only the disease, but your whole body — from head to heart to toe.

FA S T FA C T S

30,000,000 The number of people affected

by PAD worldwide

“Everyone is very knowledgeable, helpful and friendly. They are wonderful doctors and kind, caring people. ”

65

The age when PAD becomes most common

20%

The percent of adults over age 65 who are affected by the disease

— Earla Sogan

1 in 3

The number of Americans over 50 with diabetes who have PAD Source: Cookmedical.com

CASE STUDY

At ease with Earla When Dr. Qamar asked me why I came to visit ICE, I told him, ‘to be honest, it was to shut my daughters up.’ They had been very concerned for me as I was becoming dizzy quite a bit and, at times, getting to the point of almost blacking out. At the same time, I was also experiencing aching and swelling legs. A friend of my daughter’s, who is a nurse, recommended Dr. Qamar and said he was a great cardiologist. I made an appointment and went through a series of diagnostic tests. During a heart catheterization, he discovered I needed a stent in my right renal artery. Since then I have had several other stents placed and I am now feeling great.

“The Ocala office is just fantastic! What I love the most is being able to go to a single location for all my appointments and procedures. For me, it is much more convenient to have everything done in one place. The ICE staff is magnificent. Everyone is very knowledgeable, helpful and friendly. They are wonderful doctors and kind, caring people. Their staff is up-to-date with the latest technologies and advancements in the medical field. ICE has a state-of-theart cath lab and facility for everything you need when it comes to cardiovascular care. If you ask me, I would recommend him to anyone, as I trust him with my life.

ADVERTISEMENT

A service of the institute of cardiovascular excellence

TEAM TESTIMENT

Alife of purpose It has always been my dream to work in the medical field to serve and help people in my community. I had completed my bachelor’s degree and pre-med requirements when I decided to join the ICE team four years ago as a cardiovascular tech. I help Dr. Qamar and the ICE team by conducting diagnostic testing to assist in planning the course of medical care for our patients.

My main and favorite job is Holter Processing. I hook patients up to a heart monitor that records their heart rhythms for a 24-hour period. I have taken advanced arrhythmia courses, which help me to identify abnormal, fast, or slow heart beats. The test results are discussed with Dr. Qamar to help him determine if changes in medications or other interventions are needed. We do

all our scanning and processing in the same building so the patient’s test results are handled by the same hands from start to finish. I personally look at each and every second of the recorded arrhythmia and try not to miss a single beat!

I also do ANSAR tests, EKGs, aorta screens for abdominal aneurisms, and vestibular auto-rotation tests for patients exhibiting dizziness.

Dr. Qamar is very kind to all of us. He opens his heart to us and we return the favor by helping take good care of his patients. Dr. Qamar is passionate about what he does and has a kind soul. It has truly been an honor to work with him and the entire ICE staff.

— Jeveria Ali Cardiovascular Technician

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The

Twilight Saga:

Sleep WRITTEN BY LISA A. WHIMS-SQUIRES, D.O., FCCP, FAASM, FACOI

As you lay in that dusky place between wake and sleep, do you ever think about where you are headed as you drift off into the land of dreams?

Sleep is as important as the food and water a person takes in and the air one breathes. Over the years, many people have tried to define sleep.

In writings by Moruzzi, he quoted the concept

by Lucretius from over 2,000 years ago as “the absence of wakefulness.” Currently, we realize that sleep is much more than not being awake.

The current definition of sleep is based on both behavioral and physiologic criteria. The behavioral criteria includes a lack of slight mobility, closed eyes, reduced response to external stimulation, characteristic sleeping position, and reversibility of unconsciousness. The physiologic criteria are based on findings which are commonly monitored in a sleep center including changes in the electroencephalography (EEG), electro-oculography (EOG), and electromyography (EMG).

During sleep, a person goes through nonREM and REM sleep. In an adult, non-REM sleep accounts for seventy-five to eighty percent of sleep time and REM sleep accounts for twenty to twentyfive percent of sleep time.

Non-REM is divided into N1 and N2, which are light stages of sleep, and N3 sleep, which used to be called stage 3 and stage 4 sleep, is a deeper stage of sleep. Sleep is usually entered into through N1 sleep.

After adolescence, N3 sleep starts to decrease and may be completely absent in the elderly.

However, REM sleep, which comprises about fifty percent of sleep time at birth, decreases to about twenty to twenty-five percent by adolescence.

The amount of REM sleep stays stable from adolescence through adulthood but may decrease after the age of 65.

WHY DO WE NEED IT? Several theories have been proposed for the reason for sleep. The first is the restorative theory, which is not only supported by the person who is refreshed when awakened but also by the hormone secretion during sleep.

Many hormones are released during sleep.

One of the more important hormones released in sleep is growth hormone. It has been shown that not getting enough sleep or disorders that disrupt sleep can affect the release of growth hormone at night.

Growth hormone is important for growth in children but is also important in adults for maintaining the

18 days, 21 hours, 40 minutes The record for the longest period without sleep.

proper body fat, muscle, and bone. Low levels of growth hormone in adults can lead to tiredness and lack of motivation. This theory is also supported by the increased amount of deep sleep that occurs after sleep deprivation.

The second theory is the memory consolidation and reinforcement theory. Studies suggest that slow wave sleep known as N3 sleep is important for making and storing memories. Other studies support memory storage of recent experiences with REM sleep. Studies of deprivation at different stages of sleep have noted defects in memory of newly learned material, which supports this theory. Therefore, sleep disorders and not obtaining enough sleep can affect memory. Another theory is the synaptic and neuronal network integrity theory that supports the importance of sleep in preserving brain and nerve function.

HOW MUCH DO WE NEED? The determination of the proper amount of sleep for a person can be a difficult one since this varies depending on the person’s age. For instance, newborns sleep approximately fifteen to eighteen hours a day, although the normal range includes amounts as little as ten and one-half hours. From ages 1 through 3, the normal sleep requirement is twelve to fifteen hours. The sleep requirement decreases slightly to eleven to thirteen hours from

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| 33

heart attack and cancer risk. Some literature has also demonstrated a decreased immune response, which may make a person more susceptible to infection. Also, several studies have evaluated the risk of death and demonstrated an increased risk of death in short sleepers.

1 in 4 American couples sleep in separate bedrooms or beds.

HOW TO GET A GOOD NIGHT’S SLEEP In order to obtain proper sleep, it may be beneficial to practice good sleep hygiene and stimulus control. One basic rule pertaining to proper sleep hygiene is obtaining a relaxed sleep environment such as a comfortable bed in a dark, quiet room.

Another important rule is maintaining a regular waking time even on days off and weekends. As well, the bedroom should only be used for the three “S’”: sleep, sickness, and sex.

Unfortunately, in our society, more stimuli are entering our bedroom. People are texting while watching television and checking email on their

many adolescents do not achieve this requirement.

By adulthood, the requirement decreases further to seven to nine hours in general. Sleep deprivation has become more of the norm for many Americans.

According to the National Sleep Foundation poll, thirty-nine percent of American adults are not getting the seven to nine hours of sleep required for optimal health. This poll also reported that thirtyseven percent of adults have daytime sleepiness that interferes with their daily activities at least a few times a month and sixteen percent have symptoms a few times a week. The same poll found that fortyfour percent of adolescents reported sleepiness a few times a month.

In order to put some of the consequences of sleepiness in perspective, drowsiness or fatigue is the principle cause of at least 100,000 police reported motor vehicle crashes per year and drivers under the age of 25 are involved in over half of the fall-asleep crashes.

Car crashes are not the only consequence of insufficient sleep. Sleep deprivation affects a person’s performance, vigilance, attention, and concentration and increases reaction time. Long-term consequences

Koalas are the world’s sleepiest animal. They sleep up to 22 hours a day. also occur with sleep deprivation. Several studies have demonstrated the effect of decreased sleep duration on obesity. This weight change has been associated with reduced leptin and elevated ghrelin levels, which result in an increased appetite.

Restricted sleep duration has also been shown to reduce glucose tolerance (resulting in diabetes), increase blood pressure, and increase inflammatory markers, which may result in an increased

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How much sleep do you need?

Newborns:

12 to 18 hours Infants:

14 to 15 hours Toddlers:

12 to 14 hours Preschoolers:

11 to 13 hours School-age children:

10 to 11 hours Teens:

8.5 to 9.25 hours Adults:

7 to 9 hours

Those born blind have no visual images in their dreams; however, most people who lost their vision after age 7 continue to experience at least some visual imagery, although its frequency and clarity often fade with time. computers in bed before trying to go to sleep. These activities are very activating and the intensity of light from the computer screen may also affect the person’s release of melatonin. Therefore, deviating from the three “S” rule can lead to insomnia.

Other recommendations include avoiding caffeine within four to six hours of bedtime, keeping away from nicotine close to bedtime or during the night, and steering clear of alcoholic beverages within four to six hour of bedtime. Of these recommendations, caffeine and nicotine are stimulants, which can lead to insomnia.

In the elderly, caffeine stays in the system longer and in some people, it can last eighteen hours. In this older group, caffeine should be avoided altogether or they may suffer from insomnia. Concerning the effect of alcohol on sleep, initially the person falls asleep easier, but with the metabolism of the alcohol, the sleep is fragmented and less restorative.

As well, people who ingest alcohol before bed may have nightmares or morning headaches.

W. C. Fields stated, “The best cure for insomnia is to get a lot of sleep.” Although there is has some truth to it, a person with insomnia should avoid increasing the time in bed because he feels that he needs to get more sleep. Increasing the time in bed may worsen the insomnia. If a person does have insomnia, he should go to bed only when drowsy and avoid napping during the day.

If the person is unable to sleep, he should leave the bedroom and engage in a quiet activity such as reading or watching television outside of the bedroom until he is sleepy. Once sleepy, he should return to bed and try to go to sleep again. He can also try distracting his mind in order to go to sleep.

As well, a few hours prior to bed, he can try to work through his worries, concerns, and demands that may be bothering him resulting in difficulty initiating sleep.

TO MEDICATE OR NOT TO MEDICATE In the sleep community, it is encouraged to sleep naturally without the aid of medication. Although

SOURCES: Chokroverty, Sudhansu. Sleep Disorders Medicine: Basic Science, Technical Considerations, and Clinical Aspects, 3rd Edition. Philadelphia: Saunders Elsevier, 2009: Moruzzi G. The historical development of deafferentiation hypothesis of sleep. Proc Am Philosoph Soc 1964; 108:19: Rasch et al. Order reactivation during sleep. Rasch et al. Science, 2006: Rasch, et al. Odor Cues During SWS Prompt Declarative Memory Consolidation. Science, 2007: Sleep Hygiene: Behaviors that help promote sound sleep. Westchester, IL. American Academy of Sleep Medicine, 2005:www.sleepfoundation.org (Accessed February 10, 2013) “The Claim: Some People Dream Only in Black and White”: http://www.nytimes.com/2008/12/02/health/02real.html;

age 3 through 5 when the children are only napping once a day. After age 5 when children phase out napping until the age of 12, the normal requirement for sleep is ten to eleven hours.

Many people are surprised that during adolescence the requirement for sleep is still 9.25 hours since

current events 16% say thinking about personal finances 23% say mulling over family problems

Five minutes after the end of a dream, 50% of it is forgotten and ten minutes later, 90% of it is forgotten.

many options, including both prescription and nonprescription medications are available, initiation of a sleep aid should be discussed between the patient and his doctor.

More important than utilizing a sleep aid should be the cause of the problem. Sleep onset insomnia frequently is the result of psychophysiologic insomnia, which is a learned behavior and can usually be managed with an insomnia program.

More concerning is insomnia associated with sleep fragmentation or early morning awakenings.

This type of insomnia can be seen with other medical disorders such as but not limited to obstructive sleep apnea, periodic limb movement disorder, depression, lung diseases, and even heart failure. Therefore, insomnia should be looked at as a symptom and further investigation of the cause is warranted.

It’s impossible to tell if someone is really awake without close medical supervision. People can take catnaps with their eyes open without even being aware of it.

Overall, more than eighty sleep disorders exist.

With the understanding of the importance of sleep and the effect of poor sleep, one should be aware that sleep deprivation or untreated sleep disorders will not only affect the feeling of well-being but also may result in medical disorders and possibly death.

Fortunately, with this knowledge, a person can restructure his sleep habits and obtain adequate hours of sleep. If sleep disorders are still causing poor sleep, then care is available to help with both diagnosis and treatment. In these ways, a person can optimize his heath. This is well summarized by the quote from Thomas Dekker, “Sleep is the golden chain that ties health and our bodies together.”

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“How Much Sleep Do We Really Need?”: http://www.sleepfoundation.org/article/how-sleep-works/how-much-sleep-do-we-really-need; “Married, but Sleeping Alone”: http://www.nytimes.com/2010/07/25/fashion/25FamilyMatters.html?pagewanted=all&_ r=0; “The Dreams of Blind Men and Women”: http://www2.ucsc.edu/dreams/Library/hurovitz_1999a.html; “Healthy Sleep”: http://bettersleep.org/better-sleep/healthy-sleep/; “How dreams work”: http://science.howstuffworks.com/life/inside-the-mind/ human-brain/dream4.htm (Accessed February 12, 2013); “Animal Records”: http://library.thinkquest.org/06aug/01210/Animal%20Records.htm; “40 Amazing Facts About Sleep”: http://www.abc.net.au/science/sleep/facts.htm;

What keeps people awake?

2% say worrying about

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OUT STAND ING IN HIS FIELD Citrus county dairy farmer Dale McClellan is the Southeastern Farmer of the Year.

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Dressed down in his standard jeans and casual button-up shirt, Dale McClellan may fit the picture of a typical Florida dairy farmer, but in reality, he is anything but. He is an innovator, always looking to create the next big thing in dairy production; he is a fighter who has never backed down from a challenge; and he is a champion for his community and industry, never passing up a chance to raise awareness for agriculture and shine a light on his beloved Citrus County.

It is hard work, but something deep inside him keeps him motivated. Coming from a long line of dairy farmers, most of his ambition seems simple and pure, as if dairy farming truly runs through his veins, but some of it comes from redemption, a desire to regain what his grandfather lost — and more. “I’ve always had this burning passion to process and package. I always wanted to be more than just a dairy farmer,” he says, seated comfortably at his farm in Lecanto.

“And when my grandfather’s dairy went broke, I knew he would never be complete again if I didn’t do what I did. I felt I needed to do this.”

That determination has led him down many avenues both personal and professional, but most recently, it is what helped him to be named the Swisher Sweets/Sunbelt Expo Southeastern Farmer of the Year in October, a distinction he wears proudly and one Aaron Wockenfuss with Florida Dairy Farmers says Dale deserves.

“Dale is one-of-kind,” says Wockenfuss. “He is always out there telling the story of dairy farmers. He’s passionate, well-spoken, and great to be around. It goes a long way to see it’s not just a job for these guys; they love what they do.”

A FAMILY BUSINESS Dale is a fourth-generation dairy farmer on his father’s side of the family and a third-generation dairy farmer on his mother’s side. As a child growing up in Tampa, he spent a lot of time on his grandfather’s farm and milk processing facility, Sunny Brook Dairy.

“I started milking cows around 13 or 14 years old. Then I milked on and off through high school,” Dale says. “After I graduated, I went

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from the farm to the plant, and on my first day, I met my wife, Mary. She was running the plastic bottle machine.”

Though Dale learned a lot about the dairy farming business through practical experience, he believes his most valuable schooling came during the times he would drive his grandfather around. “My education didn’t evolve in college.

My education evolved sitting in the front of a ’64 Ford Galaxie,” he says.

In the late 1970s, the family business took a devastating blow when Sunny Brook encountered financial difficulties and was forced to close. However, instead of giving up, a 23-yearold Dale secured a seven-year lease for his grandfather’s land, and using 500 cows his grandfather gave him, he went to work trying to open M&B Dairy.

In 1987, he refurbished his grandfather’s plant and officially opened M&B. But even with everything in place, the dairy business was changing. Big plants were gobbling up the small, homegrown operations, making the industry volatile and competitive. Dale quickly learned if he was going to survive, he needed to find a niche. He soon realized many of the big companies shied away from providing milk and juice products to schools, hospitals, skilled nursing facilities, and prisons. Using original packaging and product development, M&B has grown tremendously over the years, becoming the premier supplier of juice- and milk-related products for the Florida food service industry.

“We started with one customer and one truck. Today, we have thirty-two trucks, and we sell milk to twenty-one school districts and juice

to forty,” he says. “We have a heck of a company and 160 of the best employees in Florida.”

TAKING THE BULL BY THE HORNS When Dale wanted to move his operation from Hillsborough County to Lecanto, he faced intense opposition from residents who believed his farm would ruin property values and pollute the water.

With a fear of public speaking, Dale says he was not quite sure how to make people understand all their fears were unfounded. When thenSenator Nancy Argenziano called and told him he would need to address the Florida Senate in Tallahassee to explain his plans, Dale took the opportunity to conquer his fear and defend his business. He even went as far as to peacefully confront an angry mob of residents at an Inverness bar.

However, Dale says during that difficult time, he always had people in his corner rallying for him like the Rooks family and the late Gary Maidhof. “I give a lot of credit to Gary. He was the one who encouraged me to have public meetings so I could answer people’s questions.

Somehow he was able to convince people what I was doing was good without compromising his environmental reputation,” Dale says.

Since those days, Dale has become a major player in the community. In addition to his heavy involvement with the local economic development council and chamber, he helped form the Citrus County Agricultural Alliance to give agriculture a voice. He is also hoping to become more involved with the tourism development council to help bring more visitors to the county

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in the form of agritourism. “If the farmers can make themselves available during certain times of the year, we could really help put more heads in beds,” he says. “We have so much great stuff we can show, and in order for the county to grow, we have to work together and use what we have.”

In addition to his local work, Dale has also made headlines statewide for his work in reducing the sugar content in flavored milk distributed in school systems. “Flavored milk was on the ropes because it had received a negative label,” he says. “One day I got a call from Beverly Girard with Sarasota County public schools, and she asked if I could help. I called five flavor houses and was able to take the sugar content down from twenty-six grams to twenty-two. Beverly first used the milk in her school district, and the response was so great, we put pressure on the big guys and all the milk in schools was changed sixty days later.”

Today, Dale is working on developing a lowcalorie white chocolate milk. “We’re very close to coming out with it,” he says. “We’re looking to flavor regular white skim milk with cocoa extract and sweeten it with Stevia extract.” He’s also in the midst of creating stall bedding using cow manure and peanut shells — just another example of his inventive spirit. “I still enjoy packaging milk, but I love looking for ways to be different,” he says.

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Looking back on his career, even with the recent recognition, Dale finds it hard to fathom how far he has come from being a small boy growing up on his grandfather’s farm in Tampa to being one of the most recognizable names in dairy farming in the state of Florida.

“All the bad stuff I went through helped me.

I just feel driven. Plus, I think it has helped me sell milk,” he says and smiles. “How do you start with one dairy farm in Citrus County and get to this? I don’t have a clue, but I’m humbled.”

HEALTHY MIND Sex and the single modern woman How to stay smart and be powerful WRITTEN BY KAMINI DESAI, PH.D.

PHOTO © SHUTTERSTOCK.COM

THE MODERN SINGLE WOMAN REPRESENTS empowerment and self-expression. Yet when it comes to sex, the weakest parts of us often rule the show.

Here are some ways to interrupt disempowering patterns and put yourself back in the driver’s seat of your own life.

MAKE SURE YOU FEEL YOUR BEST Many women use getting attention and even sex as a form of self-validation: “If someone wants to have sex with me, it must mean I’m good enough.” In essence, this means we are allowing the most insecure part of us to guide our choices. Instead, focus on the opposite. Are you feeling good about yourself? If not, don’t look to sex to make you feel better. Go to the gym. Take a walk. Get a massage. Take time to make yourself feel beautiful — not for him — but for you. Do something that makes you feel good about yourself first. If you are going out with your girlfriends for a night on the town, make sure you are in a centered frame of mind where you know your worth and are not driven by needing to fill that insecure part of you.

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HEALTHY MIND

RADIATE When you go out, radiate. If you start to feel the old insecure voices coming in telling you your body isn’t right or that your makeup is not good enough, or that your outfit isn’t appropriate, or that your friend is getting more attention than you, do not feed the thought. Starve it. Put your attention on who and what is in front of you. Consciously draw on the best, most radiant part of you and let it grow. Talk to everyone. Be open to everyone. Be your charming, fun, engaging self whether there is a man around or not. Create your own fulfilling moment by filling the space around you, and you will become a beacon in the room.

LEARN TO DEVELOP YOUR INNER DIVINING ROD Being driven by our insecurity can set the stage for what I call being incongruent with ourselves. In the name of getting that attention or validation, we are willing to override our own instincts and even compromise what internally feels right to us. Sex that comes from this place leaves a subtle impression. Though we may feel initially excited, happy, and temporarily buoyed by the attentions of another, underneath we have also subtly compromised ourselves. Once we’ve done it, it becomes easy to do it over and over again. In essence, we are giving ourselves up piece-by-piece — which only lowers our self-worth more and leads us to seek it all the more outside.

To break this cycle, learn to intimately listen to what your body is telling you. Throughout your time with the other person, periodically check in with yourself. If there is true attraction after a short or long time of knowing someone, your body will tell you. You will feel openness and ease within. If you feel tightness, tension, constriction in your belly, chest, or throat — something is not right. Those feelings mean caution; proceed slowly or not at all. Do not act if there is any part of you that doesn’t feel right. If you don’t want to close the door completely while you figure it all out, just smile and say, “Hmm. That’s something to think about. I’ll get back to you on that.” Holding off will only increase your estimation in another’s eyes and communicate your self-respect.

Of course, it is not wise to listen to the signals of your body alone either. Common sense and practicality need to factor in, too. You might feel an instant attraction and openness with someone, but that still means you need to determine how far you want to go and how quickly. Often, the rate at which you want to progress is inversely proportionate to how serious you are looking for the relationship to become. In other words, the general rule is the more quickly you have sex, the less likely it is to last.

BE CLEAR ABOUT YOUR INTENTION Many of us let our impulses and the excitement of the moment get the best of us. The more clear we are

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about exactly what we want out of any encounter, the more likely we are to get what we want and avoid what we don’t want. Ask yourself honestly, “Am I really looking for a relationship here? Or would I really be okay with just sex?” Or is it something in between: “I want to have closeness and some intimacy with someone, but it doesn’t need to be a fullblown commitment.” Once you are clear about what you want, you have a compass. You are not at the mercy of whoever happens to show up. You have a way to sift through the choices you have and set aside those that don’t fit what you are looking for. Now you are not in the position of letting others decide if you are good enough; you are deciding if they are good enough for you.

Take time to make yourself feel beautiful — not for him — but for you. Do something that makes you feel good about yourself first.

PHOTO © SHUTTERSTOCK.COM

If you go out feeling bad about yourself, you will tend to make bad choices. Feel good and you will make good choices.

HEALTHY MIND

The task at hand Is multitasking more efficient?

WRITTEN BY TRISH VAN ETTEN

MULTITASKING IS A MYTH! Pure and simple!

Wishful thinking at best! It is the appearance of doing several things at the same time. Psychiatrist Edward M. Hallowell has described multitasking as a “mythical activity in which people believe they can perform two or more tasks simultaneously as effectively as one.”

The term “multitasking” originated in the computer engineering industry. It refers to the ability of a microprocessor to apparently process several tasks simultaneously. Computer multitasking in single-core microprocessors actually involves time-sharing the processor; only one task can actually be active at a time, but tasks are rotated through many times a second. With multicore computers, each core can perform a separate task simultaneously — but each core still processes only one task at a time. So, how does this relate to humans? What happens in the human brain when we attempt to multitask?

Since the 1990s, experimental psychologists have been asking that very question and have started experiments on the nature and limits of human multitasking. These studies have revealed that people show severe interference when even very simple tasks are performed at the same time, if both tasks require selecting and producing action.

Research has also been done in specific domains, such as learning. Scientists have studied the phenomenon of cognitive load in multimedia learning and have concluded that it is difficult, and possibly even impossible, to learn new information while engaging in multitasking. Researchers examined how multitasking affects academic success and found that students who engaged in more multitasking reported more problems with their academic work. So much for allowing children to do their homework while watching TV with their iPod plugged in one ear!

When the brain tries to do two things at once, it divides and conquers, dedicating one-half of its capacity to each task. Etienne Koechlin and Sylvain Charron, neuroscientists at the French biomedical research agency INSERM in Paris, used functional magnetic resonance imaging to measure brain activity in sixteen men and sixteen women, aged 19 to 32, as they performed a complicated letter-matching task. To multitask, they also had to deal with uppercase and lowercase letters at the same time.

Working on one letter-matching task at a time activated both sides of the volunteers’ brains, setting

off the anterior-to-posterior chain of command to get the job done. But as soon as the volunteers took on a second task, their brains split the labor: activity in the left side of the brain corresponded to one task while the right side took over the other task. Each side of the brain worked independently, pursuing its own goal.

When it comes to task management, the prefrontal cortex is the key. The anterior part of this brain region forms the goal or intention — “I want a glass of water” for example — and the posterior prefrontal cortex talks to the rest of the brain so that your hand reaches toward the cabinet, gets a glass, fills it with water, and your mind knows whether you have the glass of water.

According to Koechlin, the brain can’t efficiently juggle more that two tasks because it has only two hemispheres available for task management. During the above-mentioned study, when vol-

Researchers examined how multitasking affects academic success and found that students who engaged in more multitasking reported more problems with their academic work. unteers were given a third task of matching letters of the same color, they consistently forgot one of their tasks. They also made three times as many errors as they did while dual-tasking. Because the brain cannot fully focus when multitasking, people take longer to complete tasks and are predisposed to error. In terms of everyday behavior, the problem arises when you attempt three tasks at one time.

Your prefrontal cortex will always discard one.

When attempting to do many things at once, the brain is forced to restart and refocus with each switch between tasks and in the interim, between each exchange, the brain makes no progress whatsoever. Because the brain actually pauses and refocuses continuously between tasks, this is considered to be “rapid toggling among tasks rather

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HEALTHY MIND

than simultaneous processing.” According to a study done by Jordan Grafman, chief of the cognitive neuroscience section at the National Institute of Neurological Disorders and Stroke, “the most anterior part [of the brain] allows [a person] to leave something when it’s incomplete and return to the same place and continue from there.” Focusing on multiple dissimilar tasks at once forces the brain to process all activity in its anterior. Though the brain is complex and can perform myriad tasks, it cannot multitask well.

Not only is multitasking not efficient, it has also been criticized as a hindrance to completing tasks or feeling happiness. In our Internet era, we develop a habit of dwelling in a constant sea of information with too many choices, which has been noted to have a negative effect on human happiness. Relationships also suffer as we give “continuous partial attention” to several tasks at once, but not the focused, undivided attention which healthy relationships require in order to thrive. Effective communication is hindered, or stopped altogether, when the brain is engaged in many tasks. Have you ever tried to talk to someone who was preoccupied with several things?

Multitasking also greatly increases stress levels and pressure on individuals to become both specialists and generalists. We become a “jack of all trades and master of none.”

Instead of attempting to do the impossible and becoming increasingly frustrated and irritated in the process, perhaps we should focus on doing each job to the best of our ability, giving our full attention to the task at hand. As Thomas Edison noted, “The first requisite of success is the ability to apply your physical and mental energies to one problem without growing weary.” That’s not a description of multitasking!

I think I’ll remove “great at multitasking” from my resume` and replace it with “focused and fully present!” How about you?

Sources: (Gladstones, Regan and Lee, 1989) (Pashler, 1994) (Payne, Duggan and Neth, 2007); (Science Now, April 2010); (NeuroImage, 2001) (Accessed February 29, 2012).

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HEALTHY BODY Staying the course Weight loss never comes without its fair share of challenges. Since last month’s interview with weight-loss hopeful Keith Jarman, he has taken two business trips to Las Vegas and Portland.

In addition to his travel schedule, his brother experienced a health scare and was hospitalized in Tampa for one week. Keith faithfully remained by his side each day, which resulted in a week of missed workouts.

However, these setbacks in no way derailed his weight-loss effort. Since you last read about Keith, he has lost an additional thirteen pounds. “My jeans are starting to fall down, and I’m using the last hole on my belt,” says Keith, who now weighs 386 pounds.

“Even with the obstacles I have faced, I haven’t fallen off the wagon.”

Those words are certainly music to the ears of his trainer, Jennifer Siem.

Amazingly, she was familiar with the workout facility inside the hotel where Keith stayed in Las Vegas. “I stayed there myself once so I was able to provide him with a complete workout regimen while he was away. I am very proud of him. Physically, I have seen steady improvements in his abilities. He continues to complete certain exercises that someone his size should not be able to complete.”

Jennifer has challenged him to weigh 375 pounds by the end of February. Will he meet this challenge?

Stay tuned …

BEGINNING STATS Starting weight: 425 pounds Body mass index: 47.9

JANUARY STATS Weight: 399 pounds Body mass index: 44.9

STATS AS OF FEBRUARY 15TH Present weight: 386 Body mass index: 43.5

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Site-specific fat reduction – is it possible?

WRITTEN BY ROBERT LINKUL

I AM SORRY TO SAY, the answer is no. Unfortunately, the human body is not built in a manner in which fat will be burned from one specific area by performing an exercise that will work the muscles below.

For example, many people believe doing sit-ups or crunches will reduce the amount of fat stored around the belly. In actuality, the muscles bellow the belly fat are being trained and will typically grow in size. This produces the opposite expectation by increasing the circumference of the belly area.

In most cases, an individual’s “problem area” — be it the hips for women or the belly for men — will be the location that sees the least improvement in the early going.

This is due to the large amount of fat stored in that area. Typically, fat is burned equally across the human body. Even though improvements are being made and can be seen in areas like the calves, forearms, neck, and face, the primary “problem area” seems to have littleto-no improvement.

If body fat is being burned through a healthy nutrition plan and an appropriately designed exercise routine, the problem areas will begin to reduce in size after time. Stay the course and trust the program. What program? It is called undulation training and it is an extremely effective style of training as it pushes your heart rate to spike and lower repeatedly during a workout. This style of training is also referred to as high intensity interval training (HIIT) and utilizes both weight training and cardiovascular training at the same time.

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Undulation Training Example: EXERCISES Jumping Jacks: 30 repetitions Mountain Climbers: 25 repetitions Kettlebell Goblet Squats: 20 repetitions Dumbbell Renegade Rows: 15 repetitions Push Ups: 10 repetitions Chin Ups: 5 repetitions Two minute rest after each round Three rounds total Perform the exercises listed above as quickly as possible with perfect technique. Once your first round of exercise has been completed, allow for a one- to two-minute break. Then start your second round. Your heart rate will elevate by pushing your physical limits during the first round of exercise. How hard should you push?

Your technique should be your guide.

When technique starts to fail, it is the bodies way of telling the mind to slow down and do it right.

Undulation training will do two things: it will increase muscular strength (this does not necessarily mean size — don’t worry ladies, you will be strong, lean, and sexy) and decreases body fat. You can accomplish two goals with one style of training, and this style will ultimately produce your goal of reducing body fat from one specific area, as well as the entire body will begin to burn fat. I’m not saying it is going to be easy since you have to put the time in to accomplish a goal of this magnitude. However, you are now equipped with the great tool of undulation training, which will help you focus on decreasing your overall body fat percentage and not body weight (via the scale). The scale can

be disheartening, as it does not show true improvements. My advice, throw it away!

A FULL BODY WORKOUT IN TWO EXERCISES We are busy people and during our busy day, it can be easy to allow our workout to be cut from our daily schedule. Instead of canceling the workout altogether, be more efficient with your time and utilize these two exercises that will allow you to train your entire body. These two movements build muscular strength, coordination, balance, flexibility, core strength, and proper posture. When time is of the essence, grab yourself a pair of dumbbells and get in this quick workout.

These two killer exercises will allow you to be as efficient with your time as possible and train your entire body all at once. Keep this quick workout in your pocket for those days when time is short. Remember, your health and fitness is always worth the effort!

EXERCISE

REPETITIONS

Dumbbell Squat and Press

10 – 12 – 14 – 12 – 10

Dumbbell Renegade Row Perform 10 repetitions of each exercise followed by 12, 14, 12 and 10.

HEALTHY BODY

Dumbbell Renegade Row

Start your renegade row in the pushup position.

The proper pushup position places the hips and shoulders at the same height. Do not allow your hips to droop because your lower back will be placed in a vulnerable position. Keep your shoulders right over your hands with your wrists horizontal to the floor (knuckles down). Hold your core tight (belly button in) and place your feet shoulder-width apart. This foot placement will assist with proper balance. Take in a deep breath, and row your elbow toward the ceiling while you breathe out. Return the dumbbell to the floor while breathing in, and repeat on the other arm. Count one repetition when both arms have completed a row. Keep in mind this exercise is very challenging. Allow technique to be your guide.

If your technique begins to break down, stop and rest. Wait until your body has recovered enough to perform the remaining repetitions correctly.

Dumbbell Squat and Press

When performing the dumbbell squat and press, start by placing your feet in a comfortable squat position.

The traditional squat position places the feet just outside shoulder width with the toes tipped slightly out to the side. Hold the dumbbells just over the shoulders with the knuckles facing up (do not allow the dumbbells to rest on the shoulders) and take in a deep breath. Unlock your hips and lower down into a deep squat without allowing your knees to drift beyond your toes and without rounding your back. Squat as deep as you can with perfect technique, drive off your heels and stand up tall. Use the momentum from your legs to assist in pushing the dumbbells overhead. Finish your overhead press by fully extending your arms and placing your elbows behind your ears. Breathe out as you stand up and keep your core and posture tight. www.naturecoasthealthyliving.com

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HEALTHY BODY

Sexy hair icons WRITTEN BY KEVIN BOZADJIAN

SEXY IS CERTAINLY AN ENIGMA. Is it an attitude? Is sexy a look? Sultry style and poise is greater than the sum of its parts, but no matter what, one of those parts has to be hair. Popular stars can transform from girl-next-door to seductive vixen with a change in color or cut of their locks. There is a reason why Lady Gaga, Rihanna, and the reigning queens of pop and the silver screen change hair styles as often as you and I change the channel on our cable TV: new look, new attitude, and a hint of mischievous mysterious sexiness comes with different hair styles. Let’s take a look at some of the sexiest hairstyles that may inspire you to do a little something special with your hair for your special someone.

MARILYN MONROE: Sexy didn’t start with Marilyn — she was a prominent high-point in a long line of classic Hollywood starlets — but she certainly embodied the quintessential American blond bombshell. As a beautiful brunette, Norma Jean was sweet, but her platinum transformation created Marilyn Monroe, an enduring symbol of sex appeal and glamour who ushered in a golden era of shimmering pin curls that were both pretty and precocious.

Her feathered ‘do turned this Goldilocks into a Hollywood sensation, and made her into an angel on Earth. Of course it doesn’t hurt to have a megawatt smile and a body built for a red Speedo, but her hairstyle is imitated even today as the ‘70s styles have experienced a resurgence.

Willis’ days moonlighting with Cybil Shepherd, his hairline was noticeably receding. His biggest success came after he embraced his bold bald style and never looked back. He has worn hairpieces for some roles but is known for giving bald its rugged, devil-maycare sex appeal.

FABIO: Speaking of flowing hair and beautiful bods… regardless of how you feel about the Italian male mannequin,

What the above variety of styles illustrates, from the long to the longgone, is that there are many ways to use

Variety of styles illustrates, from the long to the long-gone, is that there are many ways to use hair to reveal your inner sexiness. No matter who you are, there’s a style right for you.

Fabio Lanzoni turned many admirers into bookworms by gracing the covers of hundreds of romance novels. Long hair on men has come in and out of vogue, and it’s not a look just anyone can pull off, but Fabio has made his mane his signature.

ELVIS PRESLEY: It is not just the ladies — or the blonds — who took sexy to new levels in the ‘50s and ‘60s. Elvis is as famous for the waves on his head as he is for the swivel in his hips. That great cresting pompadour built with pounds of pomade was the key to Elvis’ style, which had ladies swooning the minute he graced the stage, TV, or movie screen.

JENNIFER ANISTON: Dubbed the sexiest woman alive, Ms. Aniston owes at least some of her recognition to the signature cut she wore on Friends, which later became known as “The Rachel.” While Aniston has changed styles over the years (ironically, Aniston always disliked “The Rachel”), she’s always been on the cutting-edge of smoldering style.

FARRAH FAWCETT: In the ‘70s, big hair reigned, and Farrah was the queen.

BRUCE WILLIS: Sexy hair often means not having any at all. During

hair to reveal your inner sexiness. No matter who you are, there’s a style right for you. So unleash your own sensual expressions through your own confident hair expressions.

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HEALTHY BODY

The Good–the Bad–and the Ugly

WRITTEN BY JEFF WITTMAN

IN MY THIRTY YEARS in the nutrition business, I have watched oils evolve. First safflower oil was the healthy oil, then came sunflower oil, then peanut and on to canola; only now do I think they’ve finally hit on the oil that is actually really healthy for you — olive oil.

Why do I think olive oil is a healthy oil to use in foods and cooking? Did you know that olive oil is the only vegetable oil that can be eaten fresh — pressed from the fruit? Because of this fact, cold-pressed extra virgin olive oil can be manufactured without the heating and hydrogenation processes that turn other oils into something they’re not.

What makes a good fat or oil?

Good fats are unsaturated fats; this means they are either mono- or polyunsaturated. Unsaturated fats raise the level of good cholesterol in your blood and lower the level of bad cholesterol.

They also help alleviate inflammation in your arteries. You can get these from flax, chia, and sunflower seeds and, best of all, omega oils found in fish (salmon, tuna, herring, halibut, and sardines).

Bad fats are saturated fats and they raise the level of bad cholesterol in your bloodstream. You get most of these from manufactured vegetable oils, red meat, and dairy products.

Ugly fats are trans fats and they are unhealthy fats that should be avoided. They are made by heating and hydrogenating vegetable oils to make them easy to transport and to extend their shelf life. This process also creates oils that can be reheated repeatedly.

(Ever wonder how many times that oil has been used when you eat those

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salty fries from a fast food restaurant?)

These are super-saturated fats and they raise bad cholesterol levels in your body and lower the good. They also cause inflammation, heart disease, and stroke. These are found in various fast food restaurant foods, snack foods, margarine, prepared baked goods, and processed foods.

What I want you to realize is fat isn’t your enemy; you need fat for all kinds of good things in your body. It’s the bad or ugly fats and oils that you want to avoid and replace with good ones.

When it comes to getting good fats in

your diet, I recommend everyone eat at least three servings of fish each week that are broiled, baked, or grilled — but not fried.

When I was a young boy, I used to sit in my grandfather’s garage every Saturday for lunch, and we would eat sardines and saltines. Now, I didn’t know it then but the omega oils in those sardines were good for me, and it’s something I plan on doing with my grandkids one day soon. Make healthy fats a part of your diet so you can live a long, healthy family life for generations to come.

HEALTHY SPIRIT Wo-mencouragement

I WAS TOLD OF AN INFORMAL STUDY where most men, about forty-five out of fifty, thought women preferred extravagant gifts like a dozen roses or an expensive box of chocolates for Valentine’s or Mother’s Day. But the survey said it was the simple gifts, like a candy bar with an “I love you” note attached or a single daisy that most women really desired.

It’s like the Noah’s Ark my husband recently found for me at a thrift store.

When he saw it, he knew I would love it and would also probably want to share it with my grandson (and he was right).

It just made me so happy to receive it. I don’t know what gift could have made me smile more at that moment.

Men may think women want them to land the right job or find the perfect place to live. Those things are important but not of most importance to me.

Neither are his providing stylish clothes or driving an expensive car. I’ve always felt my husband’s greatest value to me and to our family — the most important thing — is being a God seeker.

This doesn’t necessarily mean going to church gatherings or memo-

rizing Scripture, or things like that. It means a lot more than that. It means reaching out to the triune God in prayer and Bible study, seeking a personal loving relationship with the Godhead, and trying to follow the ways of the Lord. When my husband is doing that, it benefits how he loves me and our children. It affects everything he does.

It doesn’t mean he is perfect, but it means when he falls down, he gets up and keeps trying. It means I can feel safe and better trust his decisions and actions — even during the times when things seem so hard, like when everything is going crazy and we seem like we are going in opposite directions.

Especially during these times, I receive comfort when I realize that every day this is a part of who he is. When I remember that about him, and I know that is true about him, it is a firm place for us to stand.

Oh, I’ve enjoyed some fine chocolates and a stunning bouquet of roses, but it’s those other things that make gifts really extravagant. And that’s what women really want.

PHOTOS © SHUTTERSTOCK.COM

What women want

HEALTHY SPIRIT

Things Mom was right about WRITTEN BY TRACI BROSMAN

AS IT IS WITH MOST KIDS, I often thought I was much smarter than my mom. There are many pieces of advice and things she said while I was growing up that I did not agree with or appreciate. However, the passing of time has a way of offering another perspective and now I share many of these timeless sayings with my own daughter.

If all your friends jumped off a bridge, would you? As a kid, I remember thinking what bridge are you talking about and why would we want to jump off it? I knew at the time that she was just trying to get me to think for myself and not base my decisions on what other people were doing. However, as a kid I felt obligated to never let on that she was making any sense. I have to say that I hadn’t used this saying with my daughter, until last week. It is amazing at how things can pop out of my mouth at the darndest times. She looked at me, probably the same way I looked at my mom over twenty years ago. Her confused expression said it all: “What the heck are you talking about?”

Don’t lie to me, I am your mom and I know all. I hated this saying growing up because it seemed to be true. I couldn’t get away with anything without my mom finding out about it. Today, I believe it is much easier for parents. We have GPS systems, computer and phone monitoring systems, and — of course — our own internal warning systems. I tell my daughter the same thing my mom used to tell me: “You may get away with doing something wrong once, but you will eventually get caught.”

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My least favorite saying at the time because it had the most impact was, “Just wait until your father gets home.” This always scared me. My dad was a quiet, loving man. You always knew you could count on him for anything and I never wanted to disappoint him. When Mom told me to “just wait until Dad comes home,” I knew I was in deep trouble. The

Don’t lie to me, I am your mom and I know all. I hated this saying growing up because it seemed to be true. one thing that would always get me in trouble with Dad was if I disrespected or upset Mom. Their love for each other taught us girls what was possible and what we could hope to expect for our own lives.

We took a lot of road trips growing up, traveling mostly between Bellingham, Washington, and Butte, Montana. As you can imagine, that fourteen-hour trip was a long time for five people to be in a car together and it was a prime spot for many mom euphemisms. Some of them were: Be quiet, and go to sleep.

Quit kicking your sisters.

Keep your hands to yourself.

What part of “NO” did you not understand?

Because I said so.

Stop crying, or I will give you a

reason to cry.

Do not make me pull this car over.

Reminiscing with my husband about things my mom used to say, we started talking about things his mom used to tell him and his sisters.

Of course, we had a lot of the same sayings. It is as if moms get an unwritten rulebook of what we need to pass along to our kids.

HEALTHY SPIRIT

However, my husband did have some that I had not heard of. “How did that gum get in your sisters’ hair?” I am afraid to know why this was something his mom often said.

Another one he heard often was, “Those fingernails must taste good.

How about I serve them to you for dinner?” Unfortunately, he still chews his fingernails.

Another thing his mom said that I am thankful that my mom did not was, “How do you know you don’t like it if you don’t try it?” My mom was great when it came to meals. We didn’t need to eat anything we didn’t like. This was great since I was very picky as a kid. However, it is amazing at how many foods I never even tried until I was an adult.

Let me tell you, though, that my husband is going to get a lot of things when hell freezes over.

As the years have passed, my relationship with my mom has blossomed. I am able to look back at my childhood in a whole new way, and I am thankful for all of the mom euphemisms I get to now pass down to my own daughter.

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HEALTHY FINANCE The gift of knowledge Sources: Trends in College Pricing 2011, College Board Advocacy & Policy Center, 2011: Qualified Tuition Program (QTP); http://www.irs.gov/ publications/p970/ch08.html: Estate Tax; http://www.irs.gov/businesses/small/article/0,,id=164871,00.html (Accessed February 11, 2013)

WRITTEN BY CHRIS BRIDGES

529 COLLEGE SAVINGS PLANS ARE A GREAT WAY to build a nest egg for children, grandchildren, or anyone else for whom you wish to provide funding for a college education. There is no income limitation placed on the account owner and up to $13,000 annually ($26,000 for married couples filing jointly) can be contributed for each beneficiary without incurring any federal gift taxes.

The account owner can even choose to accelerate the gift and contribute five years’ worth of contributions up front — $65,000 single, or $130,000 married — provided no gifting to that minor took place within the previous five years.

Contributions to a 529 account grow on a tax-deferred basis. Withdrawal of the funds is at the discretion of the owner, not the beneficiary. The money can be withdrawn tax-free to pay qualified expenses at any accredited postsecondary school in the U.S. and many schools abroad. The earnings portion of any withdrawals not used for qualified expenses is subject to ordinary income tax and a ten percent federal penalty.

What if the recipient receives a scholarship? In that case, there is an option to withdraw an amount equivalent to the scholarship value without incurring the ten percent penalty. However, you may

be subject to federal and state income tax on the earnings portion of the withdrawal.

What if the recipient does not go to college? The beneficiary can generally be changed to someone else without any penalty or taxes, as long as the new recipient is in the same family as the original beneficiary.

These college savings plans can be great estate planning tools, as well.

When money is gifted to a 529 plan, it is excluded from the donor’s estate for estate tax purposes. This is extremely valuable for a high net worth individual whose estate exceeds the current 2011 federal exclusion amount of $5 million and incurs a thirty-five percent tax on assets above that amount.

According to the Trends in College Pricing 2011, average public, four-year, in-state college tuition and fees reached $6,604 in 2011–12, up 8.3 percent from last year. If college costs continue to grow at that rate, it will cost more than $21,839 per year by the time a 3-yearold is ready to enter college in 2027. The earlier a 529 account is started, the more benefit there will be from tax deferral and ultimately the better prepared the parents and child will be to handle the mounting costs of higher education.

While there are certainly more immediate worries and concerns surrounding the birth of a new baby, it is definitely something to think about sooner rather than later to help ensure that when it is time to break the plate, it doesn’t also break the bank.

Chris Bridges is a Financial Advisor with the Global Wealth Management Division of Morgan Stanley Smith Barney in The Villages, FL. The information contained in this article is not a solicitation to purchase or sell investments. Any information presented is general in nature and not intended to provide individually tailored investment advice. The strategies and/or investments referenced may not be suitable for all investors as the appropriateness of a particular investment or strategy will depend on an investor’s individual circumstances and objectives. Investing involves risks and there is always the potential of losing money when you invest. Individuals should consult with their tax/legal advisors before making any tax/legal-related investment decisions as Morgan Stanley Smith Barney and its Financial Advisors do not provide tax/legal advice.

The views expressed herein are those of the author and may not necessarily reflect the views of Morgan Stanley Smith Barney LLC, Member SIPC, or its affiliates. www.naturecoasthealthyliving.com

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HEALTHY FINANCE

Winning BIG... (without) losing BIGGER WRITTEN BY ELLEN B. WILCOX

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steps? As you might expect, the usual lifestyle “upgrades” top the list of expenditures immediately following the big win. Most opt for more luxurious living quarters, a seriously expensive car, perhaps a boat, a few purely expensive trinkets including jewelry, clothing, and furnishings — and almost always some version of the luxury vacation. Larger dollar winnings often produce gifts to family, friends, and favorite charities, as well.

One highly publicized winner made a large political contribution and was rewarded by an invitation to dine with the president of the United States! (Yes, she made a very large donation!)

Perhaps most publicized of all are stories of lottery winners gone broke, in

tality, and the current circumstances of the winner — both physical and emotional — all affect how the winnings are used.

It is unrealistic to think that an inherently frugal, hard working, fiscally responsible winner will squander all or most of the winnings. It is just as unrealistic to think that an inherently gregarious partier will suddenly become a modern day Silas Marner. With or without lottery winnings, we are who we are — and money, even lots of it suddenly, doesn’t change that.

From the standpoint of this financial adviser with more than thirty years of experience dealing with clients of all personality types, I have encountered only two lottery winners. One was a single

Psychologists and financial advisers agree that the personality of the winner plays a major role in deciding how a person deals with sudden wealth. The current lifestyle, the “wants versus needs” mentality, and the current circumstances of the winner — both physical and emotional — all affect how the winnings are used. jail, or worse — dead — within a short time of their winning moment. Though it is sad to realize and difficult to comprehend, large sums of money suddenly dumped into the lap of the financially uninitiated often result in these “worst case” scenarios.

What is the thinking behind the total squandering of enormous sums of sudden wealth? Psychologists and financial advisers agree that the personality of the winner plays a major role in deciding how a person deals with sudden wealth. The current lifestyle, the “wants versus needs” men-

mom who, more than twenty years ago, won about $27,000 — not a lot but still a substantial sum. Her primary concern was to provide for her teenage son’s college education. She invested the money to fund that academic experience and was fully rewarded when her son graduated from college with honors just five years later.

My second encounter is via a story shared by an attorney friend whose client is a mature man who fully expects to win the lottery and plans to pass on his winnings to his heirs immediately upon winning. So

PHOTOS © SHUTTERSTOCK.COM

Do you dream of winning the lottery? Got a list of what you will do with “all that money?” Dream house? Ferrari convertible? Luxury cruise?

Or are you more practical and dreaming of a few celebration items followed by remodeling the kitchen, adding a pool, and investing for an earlier-than-anticipated retirement?

Oh, but wait! Let me back up and start over: do you even play the lottery?

Obviously, it isn’t possible to win the lottery if you’re not playing the lottery.

No need for me to worry on that one because I have never bought a lottery ticket — and if faced with what, to me, is wasted time in a casino, I opt for a glass of good wine instead of the slot machines. Admittedly, I’m not your average risk taker!

Conversely, multitudes of folks do play the lottery, and I believe they all anticipate winning at some point in time. To prove my point, just watch the lottery ticket lines get longer whenever the jackpots hit seven digits!

A few winners notwithstanding, I hope that none of my serious and intelligent readers is planning to fund a retirement plan with lottery winnings. That’s not what most financial advisers would consider a viable financial plan!

Since there are many who play the lottery regularly and many more who play it occasionally, there are many who actually do win. Though the odds are extremely slim, there are even those who win more than once, albeit usually small dollar amounts. Interestingly, small dollar winnings are most often used immediately to purchase additional tickets! (Well really, why not? What good is five bucks when the jackpot is at a million?)

So what do lottery winners opt for when their winning ticket brings sudden fortune, and often unwanted fame (or is it infamy?) to their door-

HEALTHY FINANCE

Several professionals with whom I spoke offered advice similar to my own. Here’s a summary of their advice: 1. Consult trusted advisers before making decisions that could have serious consequences downstream. sure is he of his future win that he has asked the attorney to draw up a document devising (bequeathing) the purchase of every future ticket he buys to those heirs! (Now I call that positive thinking!)

So what, you ask, is the most sensible way to handle your own lottery winnings? (Ah, yes! I am taking a very positive position on your behalf!)

First, there is the decision to take a lump sum distribution of winnings or to accept payments over a period of time. Personal introspection and a

serious talk with your financial adviser are the first steps to take. Consider your present circumstances and plan ahead for future needs. Consulting an attorney who specializes in estate planning can expand the financial picture and produce a clearer view of what may lie ahead. Bringing a competent tax adviser and/or certified public accountant (CPA) into the discussion will help focus on potential tax ramifications. In other words, don’t make decisions without the benefit of qualified counselors.

Ellen B Wilcox is a Registered Principal with, and offers securities through, LPL Financial, Member FINRA/SIPC. Ms Wilcox is President and CEO of Wilcox Wealth Management, which is not affiliated with LPL. She may be reached at Ellen@ellenwilcox.com or www.ellenwilcox.com .

2. Take some of the winnings off the top and enjoy a few things that only money can buy.

3. Postpone major purchases and lifestyle changes until the dust settles when thinking processes are likely to be more rational and less emotional.

4. Take care of the future while allowing enjoyment of the present.

5. Adopt a “money spent for value received” mindset.

Be sure to include the concept of lasting value. (A college education has lasting value, but an expensive vehicle’s value declines over time!)

6. Remember that it is not possible to spend the same dollar twice!

Good luck! Call me when you win that jackpot!

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CH

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UR NT ME NA

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5 th A n n ua

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Our 2013 Partners

Calendar MARCH 2013 Berries, Brew, and BBQ (March 1)

Kick off the Floral City Strawberry Festival weekend right, as the Floral City Merchants Association and the Citrus County Chamber of Commerce bring flavorful fun to downtown Floral City. Starting at 5p.m., gather in the downtown square to enjoy live entertainment from nationally known musician and chef Bill “Sauce Boss” Wharton, food from the Agricultural Alliance of Citrus County, strawberry shortcake from Ferris Farms, and beverages such as soda, water, and of course, beer! Call 352.795.3149 for further info.

Floral City Strawberry Festival (March 2–3)

Held at Floral Park in Floral City, this annual festival features plenty of activities for all ages, including more than 150 craft vendors, contests, a rock-climbing wall, and plenty of children’s activities.

Don’t forget to visit the numerous food vendors and the strawberry shortcake tent. Call 352.795.3149 for more info.

The Long Play Race (March 3)

NATURE COAST

MAGAZINE

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This trail run takes place in the Withlacoochee State Forest. The LP run is 33 1/3 miles long; the Double LP run is twice that at 66 2/3 miles. In addition, there is a five-mile run and a half-marathon. The Withlacoochee paved trail is used to reach the single-track trails.

Arrive at Lake Townsend Regional Park at 6a.m. for the 33 1/3mile run and 7a.m. for the half-marathon and five-mile run. All race finishers will receive a special album award, and there will be age group awards for the LP run. Find more information at www.longplayrace.com.

Randall Jenkins Memorial Golf Tournament (March 4)

Save the date and reserve your foursome today. Proceeds benefit projects of the Citrus Memorial Health System. This is an eighteenhole event/scramble format. Registration and continental breakfast at 8:30a.m. at Black Diamond Ranch. Shotgun start at 10a.m. Cost per player: $325. Team prizes for first, second, and third place. $25,000 hole-in-one cash prize; longest drive, closest to pin, putting contest, drawings, and door prizes. For additional info call 352.344.6442 or 352.344.6560.

Nature Coast Healthy Living is looking for an Advertising Sales Representative.

This position requires a self-motivated person with outstanding work ethic. Previous advertising sales experience preferred.

Please email resumés to wendell@naturecoasthealthyliving.com

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Weeki Wachee Swamp Fest (March 8–10)

Enjoy three full days of extraordinary arts, crafts, food, and entertainment at Weeki Wachee Springs State Park. Over 140 vendors and crafters will delight every whim and taste. Three bands perform daily including country, folk, and toe-tapping, get-up-and-dance tunes. Don’t miss the Swamp Monster contest, which is a favorite every year. Admission for adults is $8; kids 6–11, $4; kids 5 and under, free. Visit www.swampfestweekiwachee.com for more info..

The Crystal River Raid (March 8–10)

Once again, Holcim Ranch will be the site of a Civil War encampment and battle. For both the spectator and reenactor, there is the opportunity to immerse oneself in the world of the mid-19th century. The hundreds of men and women reenactors are passionate and knowledgeable about the time period, making it come alive before your very eyes. Visitors can explore the sutler area and maybe find the perfect souvenir to take home. There is always the possibility of finding a uniform and accouterments, and joining in the fray. For more information, call 352.634.4400 or visit www. crystalriverraid.org.

Art in the Park (March 9–10)

Over 115 artisans participate in this annual juried show featuring fine art and crafts, art vendors, a countywide exhibit of student art, and a children’s art zone. Enjoy delicious fare while listening to the free entertainment at Tom Varn Park in Brooksville. $2 for parking.

Call 352.279.5182 or visit www.hernandoarts.org for more information.

Nature Coast Birding and Wildlife Festival (March 22–24) This annual event takes on a new energy as the cooperative efforts of three counties come together for this extraordinary festival. The weekend includes a Friday evening presentation by renowned wildlife naturalist Reinier Munguia. Saturday and Sunday activities will include live presentations on birds of prey, reptiles and amphibians, children’s activities, and species hikes in Pasco, Hernando, and Citrus counties, geocaching, an evening movie, and entertainment.

Vendors will be offering crafts and wares; food and beverages will be available for purchase. For a complete schedule and to register for species walks, visit www.naturecoastbirdingfestival.com.

Shrimpapalooza (March 23)

Celebrate Mardi Gras Homosassa style in Old Homosassa. The family event will feature arts and crafts, food, music, and more!

Begin at Van der Valk (the old Tradewinds) and travel down Yulee Drive to the Homosassa Civic Club. The event kicks off with a parade at 10:30a.m. Festivities will encompass most of Old Homosassa with the area’s merchants participating by hosting similar festivities. Find more information at www.shrimpapalooza.com.

Citrus County Fair (March 25–30)

It is that time of the year again for thrills, shrills, deep-fried goodies, and livestock auctions. With various events throughout the week and special deals like Dollar Night, there guarantees to be tons of affordable fun for everyone. Visit www.citruscountyfair.com for more details.

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HEART OF THE COMMUNITY

Movin’ on up PHOTOS BY WENDELL HUSEBO

01/25/13

A ribbon-cutting ceremony was held January 25th to announce the opening of Oak Hill Hospital’s North Tower. With the addition of this two-story tower, the hospital now has additional operating rooms, recovery rooms, private patient care rooms, and eighteen post-anesthesia recovery beds. During the ribbon-cutting ceremony, attendees received personalized tours of the new operating rooms and intensive care unit rooms. They also enjoyed an opening address by Representative Richard Nugent.

01 02 03

01 02

04 05 06

Linda Campo, Pat Crowley, Kathy Smith, Renee Payne, Robin Schneider, and Carla Hayes Dr. Robert Falkowski, Dr. Ganesh Chari, Mickey Smith, Dr. Niloufer Kero, and Dr. Mowaffak Atfeh Pat Crowley, Melissa Bennett, Dr. Walter Szydlowski, Representative Richard Nugent, Dr. Mallik Piduru, Dr. Ganesh Chari, and Mickey Smith Dennis Wilfong, Rob Foreman, and Pam Wilfong Jennifer and Mike Duca, Courtney Pollard, Sherrie Parker, Gailen Spinka, and Cathy Edmisten Dr. Mohamed Shahout, Phyllis Congemi, and Dr. Fawzi Soliman

03

05

04

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HEART OF THE COMMUNITY

Corralling cancer PHOTOS BY WENDELL HUSEBO

02/09/13

Those who attended the American Cancer Society’s Cattle Baron’s Ball donned their favorite western attire and did their part in helping improve the lives of cancer patients and their families in Citrus County. The event, which was held at the Citrus Spring Community Center, included an auction, music, dancing, games, and dining. This year’s theme was “Kickin’ Up a Cure.”

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Susan and Buddy Grant Jay and Katie Mehl, Roloyn Usko, Jennifer Ward, and Amanda Coppedge Representative Rich and Wendy Nugent Mary Pericht, Tara McKendry, and Josh Wooten Dr. Luis Delfin, Servillano Dela, and Craig England Eihab Tawfir, Zoila Cruz, Bill Grant, and Rick Dozier Margaret Hunt and Lisa Stoessel

01 02 03

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