Marion Healthy Living Oct'13

BETTER HEARING

Meaning Brings

to Life

LEIGH ANN WATTS Doctor of Audiology

Don’t Miss Out on those Important Conversations!

She has a million questions, chatters like a wind up doll... and has a need to tell you everything!

But UNDERSTANDING that sweet soft voice can be a real challenge, even with a mild hearing loss. Are You Missing Out?

Call Us Today 629-4418...

For Your 1-Hour FREE Hearing Consultation and Demonstration ($175 Value) “To Bring New Meaning To Your Life Through BETTER HEARING!” MOST ALL INSURANCE AND MEDICARE DISCOUNT PLANS ACCEPTED AND FILED

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Minimally Invasive Spine Surgery

Dr. Paraiso’s No. 1 priority is patient care and he treats his patients with compassion, empathy and knowledge.

He takes pride in seeing his patients live active and enjoyable lives.

Specializing in Minimally Invasive Spine Surgery for • Spinal Stenosis • Failed Laser Spine Surgery • Herniated Discs • Back & Leg Pain Clinical Assistant Professor University of Florida Department of Orthopedics – Spine Surgery Published Author and Minimally Invasive Spine Surgery Instructor Board Certified & Fellowship Trained Health Grades® Five-Star Recipient

OCALA MEDICAL PARK / THE VILLAGES 1500 SE Magnolia Extension • Suite 104 • Ocala, FL 34471

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Dr. Paraiso received his Bachelor of Science Degree from the University of Florida in Gainesville in 1995. He then obtained his medical degree from Kirksville College of Osteopathic Medicine in 1999. In 2004, Dr. Paraiso completed his internship and orthopaedic surgery residency at Michigan State University/Genesys Regional Medical Center in Grand Blanc, Michigan. He received further advanced spinal surgery training during a 12-month spine fellowship at the Florida Orthopaedic Institute’s Center for Spinal Disorders in Tampa, Florida. Dr. Paraiso was specialty trained in and practices minimally invasive spine surgery using tried and proven methods.

Digita Mammog l ram at Advanc ed

Imaging C enters

just $179 during Oc

tober!

Breast cancer kills 40,000 Americans each year. Early detection saves lives. Take advantage of this special opportunity and get your reduced-cost mammogram today.

To schedule an appointment,

call 352-867-9606 Then help us spread breast cancer awareness by taking home one of our adorable pink lawn flamingos for just $12. Funds raised benefit Michelle-O-Gram, a Marion County organization that assists local women who cannot afford mammograms.

Flamingos are available at any of these locations.

Ocala Regional Medical Center

West Marion Community Hospital

Advanced Imaging Centers Tealbrooke Professional Plaza

Advanced Imaging Centers Medical Park West

1431 SW 1st Avenue

4600 SW 46th Court

2300 SE 17th Street • Suite 800

8150 SW SR 200 • Suite 200

october 2 0 1 3

| vol. 1 no. 7

features ON THE COVER

debriefing your breasts p26

It would take a book, not merely a single article, to delve into the “why” behind our obsession with breasts. So let’s skip the PHOTO BY JOHN JERNIGAN. philosophical and take DIRECTION AND PHOTOSHOP BY KRISTEN NETHEN a closer look at some timely topics that concern this particular part of a woman’s anatomy.

BY CYNTHIA MCFARLAND

behind the menu at MRMC p22

independence day p46

BY KATIE MCPHERSON

BY MARY ANN DESANTIS

Recently Marion Healthy Living went behind the scenes to witness the making of monstrous amounts of food at Munroe Regional Medical Center.

To the people who thought driving was a thing of the past or never even possible, Paul and Nancy McGuckin might seem like miracle workers.

BRA © OTNAYDUR / SHUTTERSTOCK.COM

gone campin’ p36

Whether you choose a close-to-home campout in the backyard with the little ones or opt for a few nights in the Ocala National Forest, we’ve got you covered as far as what to bring, what to eat and how to keep busy.

BY AMANDA FURRER, BONNIE KRETCHIK & MELISSA PETERSON

OCTOBER 2013

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departments

7

HE ALT H Y

beat

p10

TRENDS | NEWS | PEOPLE

B Y B O N N I E K R E T C H I K & K AT I E M C P H E R S O N

p8

Greet the season with these crafty events.

p10 Debunking medical myths. p11 Saluting a senior.

p14

p12

p12 (Dining) together is better.

13

HE ALT H Y

dose

INSIGHT | ADVICE | SOLUTIONS

B Y J O A N N G U I D R Y, B O N N I E K R E T C H I K A N D K AT I E M C P H E R S O N

p18

p14 Diagnosing depression. p16 What’s your trigger? p18 A super food super hero. p20 Taming your twitch.

51

HE ALT H Y

body

p54

NUTRITION | FITNESS | BEAUT Y

p52

BY MARIE GLASS HARRINGTON, BONNIE KRETCHIK, K ATIE MCPHERSON AND MARY MCTAGGART

p52 Play (and exercise) like a kid. p54 Fashion-forward fall nail trends. p56 Inside The Chef’s Kitchen. p58 Finding the freshest food.

59

HE ALT H Y

balance

MIND | SPIRIT | FINANCE

B Y B O N N I E K R E T C H I K & K AT I E M C P H E R S O N

p60 Fixing fears and phobias. p62 Home makeover: the mudroom. p64 What’s in your wallet?

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marionhealthyliving.com | OCTOBER 2013

p64 p60

MARION

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kathy@marionhealthyliving.com

office/production manager

CYNTHIA BROWN

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Fast. Convenient Care.

When you need it.

EDITORIAL

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executive editor

KARIN FABRY-CUSHENBERY managing editor

MELISSA PETERSON contributing writers

MARY ANN DESANTIS AMANDA FURRER MACKENSIE GIBSON JOANN GUIDRY MARIE GLASS HARRINGTON DEBBIE INGRAM KRISTINA KOLESA BONNIE KRETCHIK CYNTHIA MCFARLAND MARY MCTAGGART ANTIONETTE ROLLINS editorial intern

KATIE MCPHERSON LESLEY JONES

ART

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JASON FUGATE

graphic designers

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SALES director of sales

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administration/accounting

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distribution

DAVE ADAMS RICK SHAW

QuickCare

9am - Midnight, 7 Days A Week QuickCare is for life’s minor emergencies. It is an extension of our main Emergency Department at West Marion Community Hospital and is located on the same campus. Staffed with emergency-trained physicians, QuickCare was developed to provide adults and children with fast, professional care for those minor emergencies.

OCALA / MARION COUNTY

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Marion Healthy Living, October 2013. Published monthly by Ocala Publications Inc., 1007 E. Fort King Street, Ocala, FL 34471. (352) 732-0073. All contents copyright 2013

by Ocala Publications Inc. All rights reserved. Nothing may be reprinted in whole or in part without written permissionMOVING from FORWARD the publisher. For back issues or advertising information, MOVING FORWARD call (352) 732-0073. Return postage MOVING FORWARDmust accompany all unsolicited manuscripts and artwork if they are to be returned.

Manuscripts are welcomed, but no responsibility can be MOVING FORWARD assumed for unsolicited materials. “Promotional” and “Promotional Feature” denote a paid advertising feature. Publisher is not responsible for claims and content of advertisements.

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OCTOBER 2013

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W E G ET TO T H E

R AM U LU E LIG ETI M D , FA C C

S I VA S. GUMMADI M D , FA C C

heart

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C A R D I O VA S C U L A R I N S T I T U T E O F C E N T R A L F L O R I D A A R E H E R E T O H E L P.

The convenient location in Cala Hills makes Cardiovascular Institute of Central Florida an ideal choice.

2105 SW 20TH PLAC E, OCALA / 352.622.4251 2111 SW 20TH PLAC E, OCALA / 352.622.4251

HE ALT H Y

beat TRENDS | NEWS | PEOPLE

walking with heart OC T Foot Š Sunny studio-Igor Yaruta / Shutterstock.com

5

Starting at the Baseline Road Trailhead, participants in the Marion County Heart Walk will trek three miles on October 5 to raise awareness of heart disease and stroke.

The American Heart Association invites the public to join in and put the kibosh on cardiovascular disease. Visit marionheartwalk.org to donate or find more information.

OCTOBER 2013

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beat happenings FLOWER © IHNATOVICH MARYIA / SHUTTERSTOCK.COM

HE ALT H Y

artsy outings F all is in the air and with this change of seasons comes a variety of fairs and festivals. Take a look at some of these great events coming up over the next few weeks!

40TH ANNUAL WINTER PARK AUTUMN ART FESTIVAL OC T

For the past 40 years this historic

12-13 town has held a juried art show

exclusively catered to Florida artists.

Along with the sidewalk displays of high-quality art throughout Central Park, there’s also a full entertainment line-up, children’s activities, vendors, food and more. winterpark.org, (407) 644-8281.

MCINTOSH 1890S FESTIVAL

Historic McIntosh hosts this oneday festival featuring over 280 arts, crafts and antique vendors from around the country as well as live music, food, activities and more. And be sure to stop by some of the craft demonstrations taking place throughout the day as well.

Admission is free, and the festival runs from 8am to 5pm. friendsofmcintosh.org, (352) 591-4038.

OC T

19

MICANOPY HARVEST FESTIVAL OC T

This quaint village is the ideal

26-27 venue for an arts and crafts show.

The streets will be bustling with activity as artists make their way from near and

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marionhealthyliving.com | OCTOBER 2013

far to showcase a variety of works.

There will be over 200 displays as well as a main stage with live music and an “old-time” auction on Saturday afternoon. micanopyfallfestival.org, (352) 494-3630

OCALA ARTS FESTIVAL OC T

The Ocala Arts Festival will take

26-27 place for the 46th time in historic

downtown Ocala. Over 200 artists will convene, bringing with them their finest works. There will also be plenty of food vendors, children’s activities and school art exhibits. Admission is free ,and the festival will run 10am-5pm daily.

Fafo.org, (352) 867-0355.

MOUNT DORA CRAFT FAIR OC T

Mount Dora will play host to over

26-27 350 artisans during its 29th

annual craft fair. An expected 350,000 visitors will make their way to the quaint town over the course of this two-day festival. There will also be plenty of food vendors and live entertainment. mountdoracraftfair.com, (352) 735-1191.

DOWNTOWN FESTIVAL AND ART SHOW

GAINESVILLE The Downtown Festival and Art NOV 16-17 Show draws a crowd of more than 100,000 each year. The streets will be lined with paintings, sculptures, ceramics, jewelry, photography and more created by 250 of the nation’s best artists. gvlculturalaffairs.org, (352) 393-8536

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OCTOBER 2013

| marionhealthyliving.com

9

beat fact v. fiction

medical myths W e’ve all heard old wives tales about our bodies, but some of them have haunted us for generations.

Read on as we debunk some of these medical myths once and for all.

if i cross my eyes, can they really get stuck?

We think this myth was made up and perpetuated by parents hoping to stop their kids’ annoying behaviors. Like all other muscles, the tissues around the eyes can tire, but they won’t freeze up suddenly. Have no fear kids—your eyes will always roll right back to where they belong.

Source: healthyliving.msn.com

if i pull a gray hair will three more come to its funeral?

Thankfully, the answer is no. Plucking a hair means removing that strand only, and there is no way the follicle will sprout multiple strands to replace one. However, only pluck those hairs if they’re worth damaging the follicle. Repeated pulling can cause irreparable damage and make the follicle unable to grow a new hair.

Source: huffingtonpost.com

does popping knuckles lead to arthritis?

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marionhealthyliving.com | OCTOBER 2013

MAN © RA2STUDIO; KNUCKLES © ILYA AKINSHIN; / SHUTTERSTOCK.COM

HE ALT H Y

does chewing gum take seven years to pass through my digestive system?

Concerned mothers and schoolmarms have preached this myth forever, but gum chewers need not be afraid. Even though gum cannot be broken down by the human digestive system, it simply passes through along with everything else.

Source: listverse.com

will shaving make my hair grow back thicker and darker?

Young men cling violently to this myth hoping that running a blade over their bare faces will cause dark, thick hair to sprout. Unfortunately, shaving is just that—cutting the hair off at the surface. It has no effect on the follicle, which is the locus of growth and pigmentation.

Source: cracked.com

why do i sneeze when i tweeze my eyebrows?

No, knuckle popping means your joints have gas. The pressure applied when popping a knuckle causes the gas bubble between the joints to burst and produce a popping noise. Because there is no actual rubbing and popping of the joints, no damage is done and no arthritis inflicted.

A portion of the trigeminal nerve, the culprit behind brain freezes, runs behind eyebrows down to the tip of the nose. Plucking hairs can stimulate the nerve, and that ultra tingly sensation causes a system purge of the whole face. Try pressing a finger somewhere along the brow next time to block the tingly transmissions and prevent sneezing all over the bathroom mirror.

Source: hopkinsarthritis.org

Source: oprah.com

HE ALT H Y

beat good deeds

local senior keeps marion county’s finest

fit

BY KATIE MCPHERSON

O

n June 28, Lee Boivin, 81, was honored

by Home Instead’s Salute to Senior Service program as the Outstanding Senior Volunteer of 2013. The program recognizes the contributions of senior citizens to their communities, and Mr. Boivin has made his fair share.

finest. He’s done so for the last eight years.

He teaches the deputies weight training techniques and creates diet plans to help them gain or lose weight.

Since he began boxing at 16, Boivin has led a life rooted in athleticism. After serving in the Korean War, he opened both a gym and a health food store, closing the latter in order to spend more time with his nearly 900 gym members.

Boivin has judged famous physique competitions and met fitness celebs like Lou Ferrigno. He even “had the thrill of his life” sharing breakfast with a young Arnold Schwarzenegger.

Over the years, he’s trained many athletes for — LEE BOIVIN physique competitions, but nowadays his focus is getting deputies fit.

“I love what I’m doing and I won’t stop ‘til I’m in the box,” he said of volunteering. His students love him back, joking around with him in the gym and always saying good-bye before leaving. When asked how important physical health is to him, Lee simply said “I’m on no medications; I have no aches or pains. I started pumping iron three days a week in 1952 and never stopped.”

Lee spends his time at the Marion County Sheriff’s Office, specifically in the gym. A certified physical trainer, he took it upon himself to aid deputies with their fitness.

“You want these people to be physically fit,” he explains. “When I came to the gym here, they were doing things wrong. They had sore backs, sore knees, and I had the experience to fix it.”

Deputy Cindy Turner trained with Lee. She nominated him for the award, calling him a “champion of lifelong fitness.” A recognition ceremony was organized in secret, and Boivin had no idea what was happening until someone handed him a plaque.

“One day the captain came into the gym and said ‘Get in my car,’” Boivin recalls. He took Lee to the ballroom inside the sheriff’s office, where the surprise ceremony awaited. He received his award and $100 to donate to his charity of choice, The Florida Sheriff’s Youth Ranch.

A former police officer, Boivin volunteered on the Citizen’s Patrol for 11 years before giving it up to devote his time to training members of Marion County’s

“ When I came to the gym here, they were doing things wrong. They had sore backs, sore knees, and I had the experience to fix it.”

OCTOBER 2013

| marionhealthyliving.com

11

beat the challenge

the family dining challenge Each month we present our readers with a new challenge to improve their health and wellness. In recognition of Eat Better, Eat Together Month, we challenge you to gather around the table and dine as a family.

THE CHALLENGE: the problem:

BUSY SCHEDULES, LONG HOURS AT THE OFFICE, AFTER-SCHOOL ACTIVITIES AND THE CONVENIENCE OF FAST-FOOD HAVE LED TO THE NEAR-EXTINCTION OF THE FAMILY DINNER HOUR.

R

esearch has shown that when families dine together, the meals are more nutritious, kids are less likely to snack on unhealthy foods during the day and teens are less likely to drink alcohol, use drugs or engage in other unhealthy habits.

Dinnertime is a time for families to connect and engage in important conversation, which will no doubt play an important role as a child grows.

Easier said than done right? Wrong! While it would be ideal for a family to dine together every night, we realize that may not be realistic. But that doesn’t mean it can’t happen at all.

This month we challenge you to dine together as many nights a week as you can. It may be one; it may be seven. Whatever the number is, use this time to your advantage. Here’s how:

PLAN AHEAD. Look at a calendar and pick a date. Decide in advance what dish to prepare.

MAKE IT FUN. Don’t let the kids sit in the play room while you cook. Incorporate the whole family from the dish selection right down to setting the table. Let the older ones dice veggies or toss a salad, and let the little ones help with cleaning the produce or stirring the sauce.

INTERACT. Leave cell phones, iPads and other electronic devices somewhere else. Shut off the TV and radio.

Ask family members how the food tastes, what do they like or dislike? Talk about your day and what the hopes are for the weekend. The more involved everyone feels the more likely they’ll want to do it again.

JUST BECAUSE FOOD IS HEALTHY DOESN’ T MEAN IT HAS TO BE BORING. WITH A FEW SIMPLE TWISTS, YOU CAN MAKE HEALTHY VERSIONS OF CHILDHOOD CLASSICS LIKE CHICKEN FINGERS, MACARONI AND CHEESE, PIZZA, GRILLED CHEESE AND MORE. VISIT healthymeals.nal.usda.gov TO FIND TIPS ABOUT NUTRITIOUS AND TASTY RECIPES.

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marionhealthyliving.com | OCTOBER 2013

FAMILY © WAVEBREAKMEDIA / SHUTTERSTOCK.COM

HE ALT H Y

HE ALT H Y

dose

the dilemma of depression L

BY JOANN GUIDRY

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marionhealthyliving.com | OCTOBER 2013

• Depressed mood most of the day, nearly every day, such as feeling sad, empty or tearful; in children and adolescents, depressive mood can appear as constant irritability.

• Diminished interest or feeling no pleasure in all or almost all activities most of the day, nearly every day.

• Significant weight loss when not dieting, weight gain, or decrease/increase in appetite, nearly every day. In children, failure to gain weight as expected can be a sign of depression.

• Insomnia or increased desire to sleep nearly every day.

• Either restlessness or slowed behavior that can be observed by others.

• Fatigue or loss of energy nearly every day.

• Feelings of worthlessness, or excessive or inappropriate guilt nearly every day.

• Trouble making decisions, or trouble thinking or concentrating nearly every day.

• Recurrent thoughts of death or suicide, or a suicide attempt.

BACKGROUND©KARUK_A/ SHUTTERSTOCK.COM; ICONS © KRISTEN NETHEN

According to the National Institute of Mental Health, major depression is the most common mental disorder in the United States. Considered a serious biological and emotional disease, major depression doesn’t last for just a day or two but is instead a chronic condition that disrupts a person’s life. The National Alliance on Mental Illness (NAMI) estimates 25 million American adults are affected by major depression in a given year, but only half of those ever receive treatment. Depression occurs 70 percent more frequently in women than men, with an average onset age of 32. In teenagers, ages 13-18, about 3.3 percent have experienced major depression.

“The word depression is used very loosely by people,” says Dr. Marie-Anne Salvio, a psychologist who serves on the board of NAMI of Marion County Inc. “But true depression, what we call major depression, is not something you can have one day and then is gone the next. Major depression symptoms usually last at least two weeks.”

To be diagnosed with major depression, a person must meet the symptom criteria outlined in the Diagnostic and Statistical Manual of Mental Disorder (DSM). Published by the American Psychiatric Association, the DSM is used by mental health providers to diagnose mental conditions and by insurance companies to reimburse for treatment.

Following the DSM criteria for major depression diagnosis, a person must have five or more of the specified

symptoms over a two-week period. At least one of the symptoms must be either a depressed mood or a loss of interest or pleasure. The complete list of symptoms include:

Sources: nami.com; mayoclinic.com; nimh.nih.gov

ife doesn’t always go the way we want it to.

Maybe we’re disappointed because we didn’t get that job promotion we wanted. Perhaps a long-term relationship ended, leaving us feeling sad. Or maybe we’re just feeling blue because it’s a rainy day. We might even say we’re depressed.

Usually these are just transient feelings that are part and parcel of being human, not really what’s considered major depression.

cause & effect

WHILE WE DON’T KNOW EXACTLY WHAT CAUSES DEPRESSION, BRAIN-IMAGING TECHNOLOGIES, SUCH AS MAGNETIC RESONANCE IMAGING (MRI), HAVE SHOWN THAT DEPRESSED PEOPLE’S BRAINS LOOK DIFFERENTLY THAN THOSE OF PEOPLE WITHOUT DEPRESSION. SPECIFICALLY, THE AREAS OF THE BRAIN INVOLVED IN MOOD, THINKING, SLEEP, APPETITE AND BEHAVIOR APPEAR DIFFERENT IN PEOPLE SUFFERING FROM DEPRESSION.

SOME POSSIBLE CAUSAL FACTORS THAT MAY CONTRIBUTE TO DEPRESSION INCLUDE:

GENETICS:

Depression is more common in those with other biological family members diagnosed with the disease.

HORMONES: An imbalance of the body’s hormones, such as from thyroid problems or menopause, may be involved in triggering or causing depression.

ROTRANSMITTERS:

An imbalance in the naturally occurring brain chemicals, such as serotonin, linked to mood are believed to play a direct role in depression.

EARLY CHILDHOOD TRAUMA: Traumatic events during childhood, such as the loss of a parent or abuse, may cause permanent changes in the brain that increase susceptibility to depression.

LIFE EVENTS: High-stress events, such as the death of a loved one or serious financial problems, can trigger depression in some people.

searching for a solution If you think you are suffering from major depression, it’s important that you see a doctor as soon as possible.

Untreated depression can lead to other physical and mental health problems, including thoughts of and/or suicide attempts.

“Many people are afraid to ask for help if they think they might have depression,” says Salvio. “There’s nothing to be afraid of or be ashamed about in seeking out help.

Health care professionals, whether it’s your doctor, a psychologist or psychiatrist, are there to help you. The sooner you get help, the better.”

Be honest with your doctor about your suspected depression symptoms, moods and thoughts so that he or she can best evaluate you. In addition to a physical exam and laboratory tests, you will likely be asked to undergo a psychological evaluation, including the DSM criteria for major depression.

Today, there are many well-established treatments for major depression. Chief among these is antidepressant medications, which are often effective in controlling the serious symptoms of depression. People respond differently to various antidepressants, so it’s very important to monitor yourself and stay in touch with your doctor. Generally, it takes two to four weeks for these drugs to reach full efficacy.

Psychotherapy, such as interpersonal therapy (IPT) or cognitive behavioral therapy (CBT), is often prescribed for depression with good success. Again it’s not a one-sizefits-all situation and the particular type of psychotherapy that works for one person might not for another.

Some people with depression respond with positive results to either antidepressants or psychotherapy. But often a combination of the two yields the most successful results.

When medication and psychotherapy are not effective, usually in select severe depression with psychosis, electroconvulsive therapy (ECT) is another treatment option. But a careful risk-benefit analysis must be considered for this type of treatment intervention.

need help?

CHECK OUT NAMI OF MARION COUNTY

(namiocala.org) or call 352-368-2405

OCTOBER 2013

| marionhealthyliving.com

15

dose

know your trigger S CHES

urveys show that DEHYDRATION AND HUNGER about 90 percent of the Both of these are common American population headache triggers but are experiences headaches, easy enough to fix. They’ll but the diversity in crop up if you have a longer triggers makes it difficult wait between meals or have to identify the cause. lost more fluids than usual.

Learning what kick starts Keeping a granola bar and your headaches can help water bottle handy at work you treat them and prevent can take the edge off until them from returning. you make it to lunch.

Here are some of the most commonly reported LIGHT AND SOUND headache triggers and Migraine sufferers are how to kick the pain. known to be sensitive to stimuli like intense lighting and loud noises. If you find yourself with frequent headaches for this reason, lie down in a dark, quiet room.

THE WEATHER

Seventy percent of people with migraines report that changes in air pressure systems, altitude and humidity are catalysts for their skull-splitting headaches. Even those without chronic migraines feel pain in different areas of the head during weather changes, like before a rainstorm.

SLEEP PATTERNS Clinical studies show that those who habitually sleep six hours or less experience more painful and more frequent headaches compared to those getting the recommended eight hours. Keeping a regular sleeping pattern is the key to beating these aches.

CAFFEINE DEPRIVATION Coffee drinkers who take a day off may experience pain behind the eyes and forehead. This

may be unavoidable if you’re weaning yourself off caffeine, but OTC pain relievers should help.

STRESS Tension headaches are extremely common these days, especially in those who are more sensitive to stress. Muscles in the face, neck and scalp tighten and cause dull head pains that are best relieved by stretching and various relaxation techniques.

TOO MUCH EXERCISE OR INACTIVITY This seems like our heads can’t make up their minds, but necessary physical exertion levels vary from person to person. Know your limits in either direction. The recommended amount of daily cardio is 20 to 30 minutes, which is doable for most.

IF YOU THINK YOU’RE HAVING MIGRAINE SYMPTOMS, IT’S TIME TO CONTACT YOUR DOCTOR. START KEEPING NOTES ON YOUR HEADACHES BETWEEN NOW AND YOUR APPOINTMENT. RECORD THE DURATION OF THE PAIN, DESCRIBE THE INTENSITY AND LIST WHAT TREATMENTS DID OR DIDN’T WORK. BE SURE TO INCLUDE WHAT TRIGGERS YOU THINK CAUSED YOUR HEADACHE. ALL THIS INFORMATION WILL HELP YOUR DOCTOR DIAGNOSE YOU ACCURATELY.

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Sources: abcnews.com, health.com

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HE ALT H Y

K R LIN

will S super foods save the day?

uper foods are all the rage nowadays, slowly trickling down even into fast food restaurants.

The appeal makes sense: Drawing innumerable benefits from one ingredient sounds too good to be true. Scientists are taking notice. New studies are using trendy super foods to treat cancer cells in vitro, and they show serious potential, especially in the case of pomegranates.

About 60 percent of breast cancers are classified “ERpositive,” meaning the cells have estrogen receptors on their outer surface. ER-positive cancers grow and spread when the hormone estrogen docks in the receptor, and only estrogen or closely related molecules fit. Studies show when an antiestrogen binds to the receptor first, the cell can’t multiply anymore.

Pomegranates are home to these little chemicals called luteolin and kaempferol. They’re flavonoids, a type of chemical produced in plants. Something about these two flavonoids makes them antiestrogenic, so scientists have made a habit of picking apart pomegranates and using these naturally synthesized chemicals to fight one of the modern world’s most common diseases.

Here’s where the vocab gets heavy. When its receptors are blocked, the cell excretes insulin-like growth factor binding proteins, which we’ll call IGFBPs. These little protein minions are dispatched to find estrogen and bring it back to the cell since the main entrance is closed off by the antiestrogen molecule.

When scientists administered pomegranate extracts to breast cancer cells, the cells started churning out IGFBPs, and they knew they had a winner. This experiment has been repeated by scientists all over the map, usually with great success. While this doesn’t mean drinking pomegranate juice is the cure the world is waiting for, research like this shows promise that one may be coming. Better yet, it could be all-natural.

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snack to beat breast cancer It’s long been known that eating a mostly plant-based diet can fend off breast cancer, and pomegranates aren’t the only food worth munching. Here are some fruits and veggies known for their cancer fighting characteristics: Beans, leafy greens and other foods full of folate are known to kick cancer’s caboose. Edamame, spinach and black beans can help lower the risk of breast cancer up to 44 percent. To achieve the highest protection, consume 1-2 servings of these daily.

Sulforaphane, a protective compound found in plants, is believed to target and kill cancer cells while leaving healthy ones alone.

It’s found in veggies like arugula, broccoli sprouts, watercress, cabbage, brussels sprouts and kale.

Sources: nih.gov, doctoroz.com

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taming your twitch H

when to dial the doctor

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Most harmless twitching should resolve itself within a few days.

Cutting back on caffeine, getting more sleep and easing stress levels should all help alleviate the problem. However, if eyelid twitching becomes prolonged or intense, other conditions such as an irritation of the eye surface, pink eye or dry eye may be to blame. Consult an eye care specialist if twitching

marionhealthyliving.com | OCTOBER 2013

lasts more than a few days and is accompanied by any pain, swelling or tearing.

Muscle spasms may be treated with massage, ice or a magnesium supplement to balance electrolyte levels, though Melissa recommends patients work with a health care provider prior to taking any supplements. Simple blood tests can determine if magnesium deficiency is indeed the culprit.

If muscle spasms become frequent and home remedies don’t offer relief, Melissa recommends seeing a health care provider.

In rare cases, uncontrollable twitches and spasms can be indicators of more serious nervous system illnesses and disorders such as muscular dystrophy, Isaac’s syndrome or Lou Gehrig’s disease.

Sources: healthline.com, livestrong.com.

Thousands of people every day experience some sort of muscle twitch or spasm. A “twitch” occurs when a single muscle is involuntarily stimulated, while a “spasm” involves multiple muscle tissues.

“When muscle twitching is infrequent it is considered to be benign, or not a serious health concern,” says Melissa Lozano, ARNP of Family Care Specialists. The most common sites for this harmless twitching are in the eyelid, thumb and calf. In fact eyelid twitching occurs in about 50,000 Americans and is twice as common in women as men.

Fatigue, stress, caffeine or lack of sleep can all contribute to minor, albeit somewhat irritating, twitching.

The movements usually recur over a few days at a time.

Muscle spasms or cramps are usually more intense and can be incredibly painful. They most commonly occur in the legs and are generally brought on by a chemical imbalance in the body due to increased exercise, dehydration or side effects from medications.

“If you can stop the twitching or spasm by moving around or touching the area, this is a sign of a benign twitch,” explains Melissa.

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Thermography is completely pain free, radiation free and FDA approved since 1982 for breast screening.

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S

Sitting in the office of Susan Briers, it doesn’t take long to realize it’s no ordinary workplace. The clanging of pots is punctuated by scuffling feet behind food carts.

The smell of baking bread floats through the open door.

An elevator hums on the other side of the wall, carrying servers to different floors to start the day’s deliveries.

The office of Susan Briers, director of food & nutritional services, sits just outside the main kitchen of Munroe Regional Medical Center.

Here they churn out over $3 million worth of food each year, and it’s no simple process.

She was kind enough to explain the entire production, start to finish, providing a behindthe-scenes glimpse of one very busy kitchen.

Munroe has 421 patient beds available, and while the patient population is always in flux, the kitchen is usually cooking for 320 or more.

“Some patients are here for surgery or are NPO (nothing by mouth),” she explains, “but we feed around 90 percent of the patients here on average.”

Feeding the hospital at maximum capacity is a daunting task, but it isn’t the only one assigned to Susan and staff. If it’s served in Munroe, it comes from their kitchen. They dish out food for retail in the cafeteria and coffee shop located on Munroe’s first floor to feed visitors and family members, and catered meetings, luncheons and volunteer meals are their responsibility as well.

A production such as this takes some serious orchestration. For a hospital in need of the ultimate conductor, Susan Briers is the woman for the job. She boasts 30 years of experience in the food services industry (12 of those in the health care field), and her résumé includes events at famous venues like the National Gallery of Art. From working in museums and high-end restaurants to college dining halls, she’s seen it all.

“A lot!” Susan replies, when asked how much food comes out of the Munroe kitchen.

“We spend about $3 million on food annually, not counting supplements and formula for TPN (total parenteral nutrition).”

With all that food, Munroe needs plenty of staff. There are about 80 food service

employees total, and about 50 of them are present on a typical work day. The staff is made up of guest service specialists, dieticians, managers, cooks and servers working retail locations, catering events and serving patients.

When patients are admitted for care, often they receive a diet order from their physician.

“A diet order is like a prescription order,” Susan states. “We all have to abide by it.” This is especially important if new medications, like Coumadin, require some food groups get nixed. Munroe’s dieticians help patients understand their new diets while reforming old eating habits.

“It’s an opportunity for us to teach people how to eat well,” Susan says.

It’s these diet orders and health standards that Susan builds upon to create original recipes for future menus.

“Everything we put out is made from scratch, and we really analyze nutritional value,” she says. Recipes are designed to cross over many different diets. It’s standard practice to make meals low in sodium and fat to promote all-around health and simplify meeting the needs of the patient population at large. With this in mind, she crafts up new dishes and gets them ready to send to the kitchen.

At Munroe, it’s out of the office and into the frying pan. New recipes are tested in the kitchen to make sure they’re plausible, nutritious and delicious. The end product must be declared low sodium and low fat and turn out the same each time it’s prepared. Lastly, the recipe undergoes a taste test. If the fledgling food cuts the mustard, Susan makes it an official member of the roster.

It’s important that recipes be standardized so that, no matter the cook on duty, the end

Special Features

›› THREE MOST REQUESTED ITEMS: HOMEMADE BREAD PUDDING WITH CARAMEL, BROWNIES AND POUND CAKE WITH FRESH STRAWBERRIES ›› PATIENTS’ FAVORITE MEAL: BAKED CHICKEN, SPINACH RICE, STEWED TOMATOES, GARDEN SALAD AND ORANGE CAKE ›› FAVORITE STAFF MOMENT: SHARING IN POSITIVE CUSTOMER COMMENTS AND CONGRATULATING THE PEOPLE WHO MADE THEM HAPPEN ›› NUMBER OF DIETS ACCOMMODATED: 44 THERAPEUTIC DIETS, NOT COUNTING CUSTOM DIET CHANGES BY PHYSICIANS ›› FAVORITE FESTIVE HOLIDAY FOODS: JULY 4TH GETS SPECIAL PICNIC-THEMED MENU OF GRILLED HAMBURGER, BAKED BEANS, GARDEN SALAD AND WATERMELON; LOW-FAT, LOW-SODIUM VERSION OF THANKSGIVING DINNER

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When it comes to menu creation she says “you have to juggle it.” Menu design means bearing a lot of variables in mind.

First, recipes for patient menus and retail menus are laid out in spreadsheets and selected to be served as breakfast, lunch or dinner. Menus are planned for seven days at a time, each individually organized and then compared to the other. This ensures that the kitchen staff can accomplish both demands simultaneously with the available equipment.

“Have you ever watched someone cook Thanksgiving dinner?”

Susan asks. “We can’t have –SUSAN BRIERS oven meals for patients, oven meals for the cafeteria and for catering. A lot of planning goes into sickness in space. Critical control points it. are the points where food safety could be “Menu development is an art, not a compromised, like heating and cooling. The science. It’s about the feel,” she explains. space standards were adopted by Munroe to Susan tries to build the menu based on what keep healing patients on the mend. people might expect on certain days and Once the recipe is finalized, a clinical times. “We want lunch-y things and dinner-y nutrition manager enters the nutritional things where they should be, and we ask information of each recipe ingredient into a ‘what do people expect to eat on a Sunday?’” program called CBORD. Later, when patients After years of experience in the northern make their menu choices, CBORD enforces United States, Susan has learned that “people their diet order by bumping any choices from eat regionally.” For example, she found that their tray that aren’t allowed.

Once a production sheet has been drafted Florida folks aren’t keen on cranberries.

“I couldn’t get anyone to eat them! I up, recipes are introduced into the regular want to give patients food they can identify.” menu rotation. This is where Susan steps in. product is always the same. To ensure this, chefs receive books of production sheets.

These sheets list all the food to be made for a given meal as well as portion sizes, amount needed and, most importantly, the temperature the food must reach during cooking.

Munroe follows HACCP guidelines, or hazardous analysis of critical control points, which were originally set forth for quality control of food for astronauts to prevent food

“ art, Menunotdevelopment is an a science.”

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Edible Outtakes Munroe’s 44 therapeutic diets encompass every need imaginable. A diet order can consist of one diet type or multiple depending on the patient.

We asked for some specifics about a few common diet orders and which foods get the axe.

Here’s what we found out.

Keeping in mind what her patients find familiar and comforting, she constructs a weekly menu that boasts variety while upholding all these standards.

After consolidating all of the recipes, the production manager orders in the new supplies. Where do they get all this food? Most of the ingredients come from commercial providers like Sysco, US Food and Cheney Bros. Some specialized products like bagels and milk are sourced from local vendors. While local products are a welcome addition to the pantry, purchasing bulk quantities of food from large-scale providers means the food has gone through intensive quality checks. That gives staff and diners a greater sense of insurance.

With plenty of ingredients on the shelves, it’s almost time to get cooking. Guest service specialists distribute and collect menus from their patients whose menu selections are then entered into CBORD. This software places indicators on certain foods so they can be filtered out if they don’t fit a diet order. For example, those in the hospital with renal troubles can’t have too much potassium, so if a patient on such restrictions chooses mashed potatoes, CBORD will replace them with rice.

CBORD can also catch allergy triggers and prevent things like lactose and gluten from sneaking onto the wrong plate.

“They own that process 100 percent,” Susan says of her guest service specialists’

daily rounds. They distribute menus and assemble food trays while answering questions and acting as a resource all the way. There are two guest service specialists per floor, and they each work three and a half days in 12-hour shifts.

“Patients get to know their server and get comfortable asking for things,” Susan says.

With all the prep work done and orders placed, it’s finally time to dish out some grub.

Patients’ meals are delivered to them, and cafeteria diners line up for a bite to eat. While everyone enjoys the good eats, Susan performs quality checks on different food items, focusing on those that are more likely to vary.

Through the tedium and many steps of the process, Susan keeps one goal in focus.

“You want the patients to feel good and as comfortable with their food as possible.” For patients who need to make dietary changes to better their condition, the learning process begins in the hospital. Dieticians can explain certain aspects of a diet, but the patient will see them executed by the kitchen and food services staff. “It’s about incorporating this into their life at home when they leave and bettering their health.”

Diabetic diets are the most commonly prescribed diet order with carbohydrate restrictions based on a designated calorie level.

The restrictions of renal diets change based on the patient’s kidney function, limiting any combination of the following snacks: ›› FLUIDS: COFFEE, SODAS, WATER, GELATIN ›› PHOSPHORUS: SODAS, PEANUT BUTTER, CHEESE ›› POTASSIUM: BANANAS, ORANGES, CHOCOLATE, POTATOES ›› PROTEIN: MEAT, EGGS, POULTRY ›› SODIUM: SALT, PROCESSED FOODS Cardiac diets call for lower intake levels of fat, cholesterol and sodium.

Some diets are simply texture modified, meaning the food is mechanically altered for easier eating and digestion. The level of modification ranges from “mechanical soft” to ground to puréed completely.

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BRASŠJOHN JERNINGAN

Debriefing Y

26

marionhealthyliving.com | OCTOBER 2013

Your Breasts

By Cynthia McFarland

From the latest Sports Illustrated Swimsuit Issue to the black-and-white photos of barechested aborigines in an old National Geographic, female breasts are frequently on display. Culture’s fascination with breasts is hardly new and certainly isn’t limited to our country. Illustrated literature as early as the 4th century B.C. explored the beauty and allure of these womanly assets.

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Whether it’s the tender image of a mother nursing her child or a racy scene in a Hollywood movie, breasts make an appearance… sometimes more than others.

Women’s chests—in various sizes and stages of undress—even play a prominent role in advertising, promoting everything from alcohol and automobiles, to burgers and ball games.

It would take a book, not merely a single article, to delve into the “why” behind our obsession with breasts. So let’s skip the philosophical and take a closer look at some timely topics that concern this particular part of a woman’s anatomy.

The first U.S. woman to receive silicone breast implants did so in a human trial. Timmie Jean Lindsay was a 30-year-old mother of six from Texas, whose willingness to participate in the trial opened the door for millions of women.

The American Society of Plastic Surgeons reports that breast augmentation continues to be an extremely popular surgery, despite the economic downturn in recent years. In fact, breast augmentation has been the No. 1 cosmetic procedure for over a decade, and American women lead the pack.

Although we’ve all noticed (how can we not?!) those cases where a woman gets exceptionally large implants, most women simply want a full, but natural look.

When you make an appointment with a surgeon, he or she can help you choose the implant size and profile that will look best for your body. “Before and after” photos are an excellent way to see what you can expect, so be sure to ask to view these.

In addition, the surgeon should let you examine actual implants and even put them in an unpadded bra to give you a better idea of the size you would be post-surgery.

FYI. If you think big implants will fix saggy boobs, you’re in for a surprise.

When breasts are very saggy, the surgeon usually needs to do a breast lift, along with augmentation.

SKIP THE SAG Depending on ligament elasticity and skin tone, some breasts are naturally firmer and perkier than others. Sagging is often caused by pregnancy, aging and weight loss. Interestingly, study results presented

at the American Society of Plastic Surgeons conference in 2007 revealed that pregnancy—not breastfeeding—is a cause of sagging breasts. The simple rule of gravity also plays a role, as many big-breasted women can attest. If your bosom is “less than perky,” try these tips to improve a saggy appearance:

• Wear a well-fitting, supportive bra to avoid excessive bouncing, which can stretch breast ligaments.

• Wear a sports bra for support when exercising to keep “the girls” contained.

• Exercise to strengthen the pectoral muscles that support your chest.

• Use skin-firming creams that contain herbal ingredients (soy protein is one) meant to tighten skin and encourage the production of collagen.

Source: livestrong.com

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BY THE NUMBERS: Breast augmentation procedures in 2010 in the top countries:

United States

336,648 Brazil 254, 214 Mexico 85,099 Italy 75,225 China 55,400 Colombia 52,298 India 51,000

BRA ICON © SIBIRYANKA; HAND©AFRICA STUDIO; CRANES©KUTALAYEV DMITRY/SHUTTERSTOCK.COM

BREAST AUGMENTATION

SAYING NO TO THE KNIFE? A quick Internet search reveals

dozens of creams and nutritional supplements marketed to increase breast size and improve appearance.

There are currently over 150 products available, but do they work? According to testimonials, a number of them actually do, although results vary. Some users report firmer, fuller breasts with size increases anywhere from 1/2 to three full cup sizes over a period of anywhere from four weeks to three months.

Effective enhancement products generally contain the plant compound phytoestrogen. The key is researching a product and choosing one made with high quality ingredients by a reputable manufacturer. The following ingredients are commonly used to produce estrogen, thereby increasing the size of breast tissue: wild yam, dong quai and saw palmetto.

Source: thebeautyinsiders.com, livestrong.com

In addition to herbal enhancement products, you can try these other ways to improve size and appearance: • Wear the right bra: Wear a well-made, supportive bra that fits properly.

• Exercise: Strengthen the pectoral muscles beneath the breasts with push-ups, chest presses and chest fly repetitions.

• Watch your diet: Avoid animal fats and eat antioxidant-rich foods, such as broccoli, cabbage, cauliflower, onions, garlic, carrots and tomatoes.

• Up your fiber intake: Fiber found in such foods as beans, brown rice, oats, rye and millet not only helps digestion but reduces the re-absorption of estrogen.

• Limit caffeine: Women who consume large amounts of caffeine may have more benign (non-cancerous) breast lumps, such as fibrocystic masses, so you might want to limit your intake of coffee, tea, caffeinated soft drinks and chocolate.

NURSING KNOW HOW

The following supplies make it a bit easier for mom to give baby the benefits of breastfeeding: Electric breast pump: Unless you plan on being with baby 24/7 for as long as you breastfeed, a pump is going to be your best friend. This ingenious device allows you to pump your own milk for more convenient feeding. There are multiple models of pumps, including handheld electric numbers that learn your own personal rhythm to encourage fast, natural flow of milk.

Milk storage bags: If you pump your milk, you have to put it somewhere, and these pre-sterilized, disposable bags allow for collection, storage and freezing of breast milk. Most manufacturers of breast pumps also offer bags designed to work with their pumps. Double-walled bags have zipper tops making them leaf proof and safe for long storage.

Nursing covers: To keep people from gawking or cringing when you breastfed in public, nursing covers allow you to breastfeed easily while keeping you covered. There are several designs, but many moms prefer the ones that just slip over their heads and have no snaps or buttons. And with fun names like Hooter Hider, what’s not to love?

Lanolin: Nursing may be natural, but it’s not without its challenges, including dry, cracked, painful nipples. That’s when a medical-grade modified lanolin cream can be a lifesaver. Such cream provides a moisture barrier to re-hydrate tender skin and help it heal.

Nursing pillow: There are a variety of name brands, but most have a C-shaped design meant to make breastfeeding more comfortable for both mother and baby, as they help keep baby supported in the best position to nurse. Surely you’ve heard of a Boppy, right?

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It only takes one trip to a lingerie store or the intimates section of a major department store to realize the vast assortment of bra types. While this list may not cover every single style, it certainly hits the majority. There are even specialty bras, found locally at Unique Lingerie in Ocala, that cater to women who have undergone mastectomies and other breast surgeries.

You don’t have to wear Lady Gagaesque fashions to need a variety of support options. Every woman can benefit from owning at least a couple different styles. Besides, it’s just plain fun to open your drawer and see a variety of bras. Let’s see…which one to wear today? Source: glamcheck.com

smaller, trimmer looking bust with little bounce.

Nursing bra: allows easy access for nursing because cups can be clasped and unclasped.

Padded bra: can add inches to the bustline, thanks to padded cups.

Plunge bra: cut incredibly low in front to show maximum cleavage under plunging necklines, while still providing lift.

Push-up bra: helps enhance décolletage by offering extra support and lift.

Seamless bra: designed to be smooth and without lines or bulges under a snug-fitting shirt. Also known as a “T-Shirt” bra.

Shelf bra: firm underwires offer excellent lift to bustline but very little actual coverage of breasts.

Soft cup bra: with no underwire, all support comes from the band itself. Not recommended for a heavy bust.

Sports bra: offers firm control and support to minimize bounce when exercising.

Strapless bra: no straps to show but still offers support when you wear a dress/top that is off-the-shoulder, one-shoulder or strapless.

Trainer bra: simple construction with little to no actual support; meant for girls to wear as a first bra.

BRA ICONS©SIBIRYANKA; BOTTLE©FREER; MEASURING TAPE© SERGEY MIRONOV; BABY ICONS©JUSTONE/SHUTTERSTOCK.COM

BRAS FROM A TO Z

Adhesive bra: with no back or shoulder straps, this style is made to wear with backless fashions. Also known as a “magic” or “backless” bra.

Balconette bra: a half-cup style designed to offer support without showing under a low-cut blouse or sweater.

Bandeau bra: similar to a tube top, this style offers coverage but not much support. Also known as a “tube” bra.

Bullet bra: for those looking to emulate the old Madonna look. Also known as “cone” or “torpedo” bra.

Convertible bra: features straps (sometimes made of transparent plastic) that detach to be rearranged in different configurations, depending on the clothing you wear.

Demi Cup bra: offers style and support for small-busted women. Not suitable for large bust. Also known as “half cup” bra.

Front closure bra: hooks in the center front instead of back for convenience.

Full cup bra: provides coverage, support and control for a larger, heavier bust.

Maternity bra: designed with flexible cups that can be adjusted to fit changing breast size during pregnancy.

Minimizing bra: designed to support, compress and re-size large breasts for a

BREAKING DOWN BREASTFEEDING I may not be the perfect person to wax philosophical about breastfeeding, as the closest I’ve ever come to it is milking cows during my years living on a dairy farm. But the fact remains, feeding infants is what breasts were created to do. You can dress them up or down, expose them or cover them completely, but the female breast is the ultimate baby-feeding solution.

The American Academy of Pediatrics (AAP) recommends “exclusive breastfeeding for about six months, followed by continued breastfeeding as complementary foods are introduced, with continuation of breastfeeding for one year or longer as mutually desired by mother and infant.”

Check out the Breastfeeding Report Card for 2012 from the Centers for Disease Control and Prevention (CDC) and you’ll notice the percentage of breastfeeding mothers in Florida tends to be at or higher than the national percentages.

Source: medicinenet.com

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IF THE BRA FITS, WEAR IT

According to brasize.com, more than 80 percent of women are wearing the wrong size bra. How can you tell if you fall into this large majority? Simply check the “wrong fit symptoms and solutions” list to see if one or more apply.

Your bra doesn’t fit if…

Your bra fits correctly if...

• The band rides up. Try hooking to a • The band is level all around your torso and doesn’t ride up. tighter setting. If this doesn’t solve the problem, you need a bra with a • Your breasts are comfortably contained in smaller band size with possibly a the cups without “overflowing” the top larger cup size. or sides.

• The band is somewhat loose. You shouldn’t be able to pull it away from your back more than two inches.

• The straps don’t dig into your shoulders.

• If there are underwires, they don’t dig into your ribcage.

HOW TO MEASURE:

• The band digs into your body. It’s supposed to be snug, not a torture device. Try a larger band size; you may also need to drop one cup size if you increase band size.

Getting the right bra size isn’t complicated. In fact, it only requires taking two measurements. The experts at amplebosom.com share these easy tips: • FIRST, MEASURE DIRECTLY UNDER YOUR BUST

• The straps are cutting into your shoulders. If your bra makes you feel like a beast of burden, you may have too small of a cup size and/ or too small of a band size. First, try going up one cup size, or more.

If that doesn’t fix the problem, you may need to increase the band size, too.

TO DETERMINE BAND SIZE. • IF THE TOTAL IS AN EVEN NUMBER, ADD 4.

IF THE TOTAL IS AN ODD NUMBER, ADD 5.

• FOR EXAMPLE: IF YOUR UNDER BUST MEASUREMENT IS 31 INCHES, ADD 5. THIS GIVES YOU A BAND SIZE OF 36 INCHES. • SECOND, MEASURE ACROSS THE CENTER OF YOUR BUST AT THE FULLEST PART TO DETERMINE CUP SIZE.

• Your breasts overflow the cups.

If your assets are literally spilling forth, you need to go up at least one (or more) cup sizes, and may also need a smaller band size.

BREASTFEEDING REPORT CARD FOR 2012 National Average

State of Florida

Ever Breastfed

76.9 77.0

Breastfeeding at 6 months

47.2 46.2

Breastfeeding at 12 months

• IF THE BUST MEASUREMENT IS THE SAME AS YOUR BAND SIZE, YOUR CUP SIZE IS A AND THE CORRECT BRA FITTING WOULD BE 36A. IF THE BUST MEASUREMENT IS 1 INCH MORE THAN THE BAND SIZE, YOUR CUP SIZE IS B.

• Cups are wrinkled. Uh-oh, this is a sure sign you have too large a cup size, so go down at least one size.

2 inches more = Cup size C 3 inches more = Cup size D 4 inches more = Cup size DD and so on...

Plenty of research shows the nutritional advantages of breastfeeding for babies, but what are the pros and cons for the mother?

Pros: • Least expensive option

• Challenges: • Can be more time-consuming than bottle feedin

• No equipment required • Unique bonding with baby

25.5 30.1

Exclusive breastfeeding at 3 months

• Helps mother lose weight after delivery (breast feeding typically uses at least 500 calories per day)

36.0 38.9

• Women who breastfeed reportedly have a lower risk of breast cancer

Exclusive breastfeeding at 6 months

16.3 19.2

• May require more frequent feeding than formula since breast milk is easier for babies to digest • Mother must pump milk ahead of time if she can’t feed baby in person • Any food or medication the mother takes will end up in her milk, so caution must be used and a healthy diet followed while nursing

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Overall wellness is an important part of breast health.

“This includes keeping your weight where it should be and

eating a nutritious diet, because women who have fatty diets have an increased risk of breast cancer and other cancers,” notes Evette Hearn, ARNP, who has been practicing in Ocala since 1973. Hearn was originally in the same office as Dr. Douglas C. Hall, MD (he’s still her medical director), and started her own private practice, A Woman’s Care, in 2006.

“You should know your family history of cancer, get regular mammograms and do a breast self exam every month,” says Hearn, who recommends a baseline mammogram by age 40, or earlier if a woman has a family history of cancer.

“I teach all my patients how to do a breast self-exam,” says Hearn, adding that this is easiest to do when taking a shower or bath.

Statistics note that mammography misses 10 percent or more of breast cancer. This is why breast self-exams are so important. Often, a woman will discover a lump that may not show up on a mammogram.

According to Johns Hopkins Medical Center, “Forty percent of diagnosed breast cancers are detected by women who feel a lump, so establishing a regular breast self-exam is very important.”

Turn to page 34 for diagrams on self exams!

MAMMOGRAMS & MORE The National Cancer Institute recommends that women age 40 and over get a screening mammogram every one to two years. Many women express concern about the radiation connected with a mammogram, but you actually get more radiation with dental x-rays.

Screening mammograms are used for women with no signs of cancer to take an x-ray image of the breasts to check for breast cancer. On the other hand, doctors use diagnostic mammograms after a symptom or sign of breast cancer, such as a lump, is detected.

Ultrasounds are also used for diagnostic purposes, and in cases where mammography is less effective, such as when a woman’s breasts are very large, dense and/ or fibrocystic. While a mammogram can image the entire

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According to the American Cancer Society (ACS), breast cancer is the second-leading cause of cancer death (lung cancer is the first) in women. The ACS estimates that, in 2013:

About 232,340 new cases of invasive breast cancer will be diagnosed in women

from breast cancer among Florida women is between 21.0 to 21.8 per 100,000,” notes Jacky Loube, CEO of About 64,640 new cases of the American Breast Cancer non-invasive breast cancer Foundation (ABCF). (early stage of cancer, when Since 2007, ABCF has it is confined to the layer of awarded nearly $400,000 cells where it began) will be in grants in Florida and was diagnosed in women recently recognized for its About 39,620 women will die outstanding contributions to the of breast cancer. under-served and uninsured.

“Data from the Centers for ABCF has helped 6,850 people Disease Control and Prevention in Florida obtain screening from 2009 shows that the mammograms, diagnostic incidence of female breast mammograms, ultrasounds, cancer in the state of Florida biopsies and emergency is between 104.7 to 118.5 per treatments. Of these, 68 people 100,000. The mortality rate were in Marion County. breast at one time, ultrasound doesn’t have this capability.

That’s why it’s more useful for diagnostic “spot checking.” For example, ultrasound can tell the difference between a solid mass and a cyst filled with fluid.

“If the radiologist sees something suspicious during a mammogram, they will do an ultrasound,” explains Hearn.

“An ultrasound of the breast is not usually the first method of detection, but for someone who is young or has very dense breast tissue, the ultrasound can be more precise because it allows the technician to go over the entire breast one small section at a time.”

Another testing tool is medical infrared imaging, also known as thermography, which detects surface heat caused by biochemical reactions in the body. If thermography detects a positive image, this means there is a high risk factor for the existence of or future development of breast cancer.

Breast MRI may be advised if the doctor feels the patient is high risk.

It’s important to note that while mammography, ultrasound and thermography are extremely helpful tools, none of them can actually diagnose cancer. A biopsy is the only sure test to determine whether or not a suspected area is cancerous.

MAMMOGRAM SIGN © NUNO ANDRE; RIBBON© JOCIC; GENE ICON© PALSUR / SHUTTERSTOCK.COM

BREAST HEALTH & SELF-EXAMS

BREAST CANCER: NUMBERS TO KNOW

GENETIC TESTING

Thanks to technological advances, some people are turning to gene testing to determine their risk of developing cancer. Such testing may be recommended if a woman has multiple close family members who have had cancer.

The ACS notes that “about five to 10 percent of breast cancer cases are thought to be hereditary, resulting directly from gene defects, known as mutations, from a parent.

The most common cause of hereditary breast cancer is an inherited mutation in the BRCA1 and BRCA2 genes.”

“I do recommend BRCA gene testing if there’s a high incidence of breast and/or ovarian cancer in the family,” notes Hearn. “When I have a patient who tells me her mother had breast cancer at the age of 40, that’s very significant. I would tell her to have her first baseline mammogram earlier than recommended and I would also tell her about the availability of BRCA testing.”

A blood sample is taken and sent to a laboratory that tests for BRCA1 and BRCA2, which are breast cancer susceptibility genes. Mutations of these genes are linked to hereditary breast and ovarian cancer.

Mutations can be defined as negative (harmful), positive (beneficial), neutral or ambiguous. According to cancer.gov, a woman who has inherited a harmful mutation in BRCA1 or BRCA2 is five times more likely to develop breast cancer than a woman without such a mutation. She is also more at risk of developing breast and/or ovarian cancer before menopause.

Women who test positive for a harmful BRCA mutation do have options, so please make sure to consult with your doctor.

MASTECTOMY & RECONSTRUCTION

Actress Angelina Jolie often makes headlines, but she made the news in a totally unexpected way this year when she underwent a preventive double mastectomy after learning that she carries a mutation of the BRCA1 gene. Research suggests that

a prophylactic, or risk-reducing, mastectomy may reduce a moderate- to high-risk woman’s chance of developing breast cancer by about 90 percent.

Doctors informed Jolie that her risk of breast cancer was about 87 percent and her risk of ovarian cancer was about 50 percent. (Jolie’s mother died at age 56 due to ovarian cancer.)

Following the mastectomies, Jolie had surgery to reconstruct her breasts with implants.

“There are two types of reconstruction, immediate and delayed. Immediate reconstruction can proceed right after the mastectomy is done on the same day, in the same operating room. Delayed reconstruction is done months to years later.

“As always, this is on a case by case basis between the woman, the oncologist and the plastic surgeon,” notes Michael K. Obeng, M.D., F.A.C.S., a board certified plastic surgeon whose private practice, MiKO Plastic Surgery, is located in Beverly Hills, California. Obeng is also the founder of R.E.S.T.O.R.E., a nonprofit that provides pro-bono surgeries to third world victims of acid attack, abuse and congenital deformities.

Obeng has seen amazing results with nipple-sparing mastectomy and immediate implant reconstruction (like Angelina Jolie had).

He adds that timing for reconstruction depends on the type of cancer the woman presents with. If the person is going to have a mastectomy and is not going to need radiation, that person can be a candidate for either immediate or delayed reconstruction. The benefit of immediate reconstruction is that there’s less scarring to work with.

“A lot of women who undergo immediate reconstruction wake up after having a mastectomy with a newset of breasts and it can improve many areas of their life,” says Obeng.

Implants aren’t the only method of reconstruction. Surgeons can also employ autologous reconstruction, which uses the patient’s own body tissue.

“With autologous reconstruction, you can take tissue from different parts of the body, such as from the lower abdomen, the back, thigh and buttocks,” explains Obeng.

Many women look at breast reconstruction as a cosmetic procedure and don’t realize that insurance will cover it. Obeng points out that, because of the Women’s Health Care Act that passed in 1992, if a woman is undergoing a mastectomy from breast cancer, the insurance company is mandated to pay for breast reconstruction.

“Only three out of ten women are utilizing reconstruction.

Last year, the American Society of Plastic Surgeons started an inaugural Breast Reconstruction Awareness Day to educate women about the options for breast reconstruction.

And this year, we are following suit to educate more women on October 19,” says Obeng.

OCTOBER 2013

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Spot A Bad Seed Before It Grows!

Caught in its earliest stages, breast cancer can be stopped! It takes just 3 steps to help catch breast cancer at an early stage, when it is most easily treated.

1. Annual mammogram.

Have your first (baseline) mammogram at age 40, then once a year afterward.

Radiology Associates of Ocala offers digital mammograms without a doctor’s referral, plus supplemental diagnostic services if your doctor recommends them.

How To Perform A Breast Self-Exam

2. Clinical breast exam. Have your doctor examine your breasts as part of your regular health exam—every 3 years if you’re in your 20s or 30s. If you’re 40 or older, have it done once a year.

2. In the mirror

1. In the shower

Place the pads of your fingers on the outside of your breast and gently move your fingers in a circular motion toward the center, carefully feeling the entire breast and armpit area for any lump, thickening or hard knot.

Visually examine your breasts, first with your arms at your sides, then above your head. Next, press your hands against your hips to flex your chest muscles.

Look for any changes in breast shape and any swelling or dimpling of the skin.

3. Monthly self-exams. Perform a breast self-exam once a month. Forty percent of breast cancers are found by women during a self-exam.

3.On your back

Lie on your back and place a pillow under your shoulder with your arm behind your head. Using the other hand, start at your collarbone and move the pads of your three middle fingers in a small circular motion down to the very bottom of the outside of your breast.

Repeat the process moving inward and upward until you’ve covered your entire breast. Next, repeat the process starting from your armpit and moving from the very top of your breast inward to your breastbone.

Move back and forth in narrow strips until you cover the entire breast. Use three levels of pressure: light, medium, and firm to feel all of your breast tissue.

Repeat on the other side.

walk for the cure As a silver sponsor of the Making Strides Against Breast Cancer event, Radiology Associates of Ocala will have a team participating in the walk on Saturday, October 19 at 8:30am at the College of Central Florida. The event is open to all, so come out and show your support.

Together, we can help stop breast cancer in its tracks. For more information, please call (352) 671-4300.

Pay close attention to any lump that feels harder than the rest of your breast or appears to be fixed or asymmetrical. Report to your doctor: • Any new lump or thickness • Sticky or bloody discharge from your nipples • Any changes, puckering or dimpling in the skin of your breasts or nipples

• A new increase in the size, or change of the shape or position of one breast • The good news is that most changes are not cancer, but don’t ignore them.

Early discovery and treatment is the key to beating breast cancer.

For more details on the three steps to early detection, please visit the RAO Breast Cancer Awareness page at raocala.com/breast-cancer-awareness.

HELP SUPPORT THE FIGHT ATTORNEYS AT LAW

Serving Central Florida with Integrity and Commitment SERIOUS PERSONAL INJURY SOCIAL SECURITY DISABILITY

Janet L. Fuller, Esq. & John B. Fuller, Esq.

1396 NE 20th Ave, Suite 500, Ocala

352.547.4292 855.534.2565

We are Board-Certified Mastectomy Fitters

• ABC(American Breast Care) • AMOENA • ANITA INTERNATIONAL • JODEE • NEARLY ME • TRULIFE

Our ABC/BOC certified, caring personal fitters have years of experience in fitting breast prostheses, bras and other mastectomy products.

We accept Medicare & most insurances with prescription.

Toll Free

www.ocala-lawyer.com

352.629.5590 | UNIQUELINGERIEOCALA.COM MARKET STREET AT HEATHBROOK | 4414 SW College Road, Suite 1930, Ocala

You're Never Too Young For Good Health Care!

Accepting New Patients 18 Years And Up

Dr. Ratnasabapathy Sivasekaran

Family Care/Internal Medicine Privileges at Ocala Regional Medical Center, Munroe Regional Medical Center, HealthSouth Rehab Hospital, Kindred Hospital, West Marion Community Hospital & All Area Nursing Homes

Welcoming all South Pine Medical Park Dr. K. Jean Joviak patients 2845 SE 3rd Court, Ocala to establish continuing care. (352) 369-5300 drsivaocala.com Mon-Fri 9-5 Accepting Medicare, Blue Cross/Blue Shield, United Healthcare and most other insurance plans

OCTOBER 2013

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C

ool mornings, crisp breezes and fresh air.

Fall is the perfect time of year to spend the day (and the night) outdoors here in Central Florida. Whether you choose a close-to-home campout in the backyard with the little ones or opt for a few nights in the Ocala National Forest, we’ve got you covered as far as what to bring, what to eat and how to keep busy.

Cooking in the Great Outdoors

YOUR TENT’S PITCHED, THE KIDS ARE GROWING ANTSY AND YOUR STOMACH’S STARTING TO RUMBLE. IT’S TIME TO WHIP UP SOME CHOW. WITH JUST A FEW QUICK AND EASY STEPS, YOU’LL BE STUFFED AND SINGING CAMPFIRE SONGS IN NO TIME.

Breakfast of Champions

Groggy as you crawl out of your sleeping bag?

No worries! Just fry up some eggs in a skillet with sliced baby potatoes and bacon bits as hash. Add cheese, peppers or whatever else you fancy to create a more personalized breakfast.

For a warm drink, heat some apple cider in a pot. Want a little spicier flavor? Add a few cinnamon sticks.

Voilà! Breakfast is served!

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Unro� Some Fun

Yarning tales while sitting in a circle? How about some crescent rolls under a full moon? Unravel a crescent roll and spiral it onto a stick.

Over coals, turn the stick frequently to avoid burning for 15-20 minutes or until it’s golden brown. Slide the roll off, and spread with butter, jam or honey.

Beyond the Backyard IF YOU’VE ALREADY MASTERED THE GREAT BACKYARD AND ARE READY TO TRY THE REAL DEAL, CARNEY ISLAND WILL HOST TWO FAMILY OVERNIGHT CAMPOUTS ON NOVEMBER 9-10 AND DECEMBER 14-15. FOR CHILDREN OVER 8 YEARS OLD, THIS INCLUDES A GREAT CAMPFIRE MEAL, NATURE HIKE, KAYAKING ADVENTURE AND NIGHT WALK. DON’T WORRY ABOUT THE CAMPING GEAR, CARNEY ISLAND WILL PROVIDE THE TENTS, EQUIPMENT AND FOOD. ALL YOU NEED IS YOUR SLEEPING BAG AND ANY COMFORTS OF HOME YOU CAN’T LIVE WITHOUT. PRE-REGISTRATION IS REQUIRED. MARIONCOUNTYFL.ORG OR (352) 671-8560.

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Use Your Imagination!

Without a TV or computer, you are practically forced to be creative in finding some means of entertainment on a camping trip. Take a look at some of these timeless games you can play sans the technology!

MINUTE MYSTERIES SIMILAR TO THE CLASSIC “20 QUESTIONS,” PICK A THEME AND THINK OF A SPECIFIC OBJECT. CAMPERS MUST THEN ASK ONLY YES OR NO QUESTIONS TO FIGURE OUT THE MYSTERY OBJECT. WANT TO KEEP IT CAMPING ORIENTED? PICK ITEMS THAT CAN BE FOUND AROUND THE CAMPSITE.

NATURE SCAVENGER HUNT MAKE A LIST OF ITEMS FOUND IN NATURE AND SET OUT TO FIND THEM. INCLUDE PINE CONES, SEEDS, ACORNS, VARIOUS TYPES OF LEAVES AND MORE. THE FIRST PERSON OR TEAM TO FIND ALL THE ITEMS WINS. Sources: ultimatecampresource.com, online.nwf.org, wenzelco.com

Pack It Up Hobo Style

A hobo pack is “dinner in a bag.” All you need is foil and parchment paper, ground beef and canned veggies. For each pack, line foil with parchment paper and place the ground beef in the center. Add cubed or mashed potatoes over meat, with canned corn or peas on the side.

Add a pat of butter and season with salt and pepper to taste. Fold the pack shut tightly, and place it on the coals for 15 minutes.

It’s the campfire version of a TV dinner! You can spice it up with herbs, dill, garlic or red pepper flakes.

For a side, make veggies in foil with butter.

Slice up extra potatoes with parsley or shredded cheese sprinkled on top, or add brown sugar to carrots.

Give green beans a nutty taste with slivered almonds.

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Backyard Camping 411

Don’t underestimate the wilderness! Here’s a few tips to ensure a safe, stress-free experience under the stars. »» PLAN AN ITINERARY AND MAKE A CHECKLIST OF WHAT YOU’LL PACK. DON’T FORGET DUCT TAPE, WHISTLES, ZIPLOC BAGS AND SPARE SOCKS.

ADULTS. EVEN IF IT’S WARM BEFORE BEDTIME, MAKE SURE THEY DRESS IN LAYERS THAT CAN BE EASILY PEELED OFF AND PUT BACK ON.

»» REMEMBER TO PACK A FIRST AID KIT.

»» DO A BATHROOM RUN BEFORE BEDTIME.

»» GO OVER GROUND RULES AND SET BOUNDARIES WITH KIDS, SUCH AS NO WANDERING.

»» TRY TO KEEP FOOD 100 FEET AWAY FROM YOUR TENT. WE’RE PRETTY SURE YOU DON’T WANT A VISIT FROM THE THREE BEARS.

»» TWO WORDS: BUG REPELLENT. »» A TENT PITCHED ON A SMOOTH SURFACE DOES WONDERS FOR SHUTEYE. »» PACK TRAIL MIX AND WATER WHEN YOU DECIDE TO EXPLORE.

»» REVIEW YOUR CAMPING SITE’S FIRE REGULATIONS, AND ALWAYS USE COMMON SENSE. Source: wenzelco.com

»» REMEMBER, CHILDREN GET COLD FASTER THAN

�ood �at’s Fet� —All you need is a stick.

Go beyond the basic dog with sausages. Try bratwurst speared with onions and tomatoes. Cook for 30 minutes, turning the stick so it cooks evenly, and top with your favorite condiments, such as relish, sauerkraut or mustard.

In the mood for some poultry?

Try some chicken kabobs. Cut up boneless chicken breasts and

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marionhealthyliving.com | OCTOBER 2013

slide pieces on a stick with sliced bell peppers and onion. Squeeze on some lemon juice and rotate on a skewer for an hour.

Stuffed peppers are the perfect campfire appetizer. Scoop out the bell pepper and fill with your favorite cheese. Our choice? Cream cheese.

Roast on a skewer until lightly browned and the cheese is hot.

�ome�h�n� Sw�e�

Don’t toss those sticks just yet! Spear on bananas, chunks of pineapple and marshmallows for a sweet snack. Add pieces of pound cake for some sweet substance. Melt chocolate in a pot to use for dipping, or heat up some caramel or toffee.

Banana boats are a gooey treat also made using hobo packs. Cut a banana in its peel down the middle, long ways. Stuff the inside with chocolate chips and mini marshmallows, then wrap in foil and place on coals for five minutes. Wait for the banana boat to cool—if you can—before spooning out the insides.

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41

1 9

2

Geared Up!

WHETHER SLEEPING IN YOUR BACKYARD OR ROUGHING IT IN THE WILDERNESS, THESE CAMPING ESSENTIALS OFFER YOUR FAMILY CONVENIENCE AND COMFORT.

8

3

Hit The Sack

LAKESIDE RECTANGULAR SLEEPING BAG MSRP: $27.99

4

1

Wenzel / wenzelco.com

With this sleeping bag, you’ll stay comfortable down to 40 degrees. Featuring a polyester cover and liner, self-repairing coil zipper and quilt thru construction, this is a sleeping bag perfect for your camping adventures.

6

5

7

Home Sweet Tent!

2 WENZEL GREAT BASIN FAMILY DOME MSRP: $155

Wenzel / wenzelco.com

Just because you’re roughing it doesn’t mean you shouldn’t be comfortable. After a long day of fun camping activities, the whole party can curl up inside this family-sized tent. And if you prefer a little more privacy, set up the hanging divider wall for your own personal bedroom.

Glow-In-The-Dark Nite Caps?

3

NIGHT-CAPS MSRP: $9.99

Reliance Products / relianceproducts.com

Before you start mixing together all types of odd concoctions, we’re not referring to a drinkable nightcap, but rather these glow-in-the-dark tent pegs.

The disk on the end of the 9-inch peg is ready to glow all night long after only two hours of sunlight exposure.

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marionhealthyliving.com | OCTOBER 2013

Comfy Cozy

THERM-A-REST TRAIL LITE MATTRESS MSRP: $69.95 4

Cascade Designs / cascadedesigns.com

This lightweight, yet durable, mattress rolls up small for carrying convenience but offers the comfort and reliability of a mattress found in your own home.

Pack It Up

DAYPACKER BACKPACK MSRP $39.99 5

Wenzel / wenzelco.com

This pack features three large compartments, an internal front pocket, plus a padded waist belt and side compression straps. It’s where comfort meets organization.

Grub Mmm Mmm Good MSR FLEX 4 SYSTEM MSRP: $159.95

6

Cascade Designs / cascadedesigns.com

This compact culinary complex includes one 3.2L nonstick DuraLite DX pot, one dual-handle 5.3L pot, two strainer lids, four plates, four stainless steel mugs and one Talon pot handle—all in one stackable, portable system.

Sizzlin’

7 SIZZLE-Q/GRIDDLE CLEANING KIT MSRP: $69.99/$12.99

Little Griddle / littlegrittle.com

Looking for a way to make the perfect fried eggs during your family camping trip? As long as your campsite comes with a grill, this stainless steel

griddle provides a whole new world of outdoor cooking possibilites. The cleaning kit, sold separately, is a must to keep your food tasting great time and time again.

Gone Grillin’

8 CAMERON’S TAILGATER GRILL MSRP: $29.95

Cameron’s Professional Cookware / cameronscookware.com

Just because you’re in the woods doesn’t mean you can’t enjoy some great grilled fare.

Tailgate over to the campfire and serve up some grilled chicken, fish or even a side of veggies!

12

15

17

Gadgets Navigation Education

11

LIDDED COMPASS MSRP: $5.99

15

Wenzel / wenzelco.com

Trying to find your way in the dark? This compass features a luminous dial and needle.

Gadgets On The Go 16 18

16 CPX 4.5 PORTABLE ELECTRONICS CHARGER MSRP: $19.99

Coleman / coleman.com

13

This tech wonder runs on three AAA batteries or Coleman’s CPX power cartridge, which is sold separately, and charges cell phones, MP3 players and other small electronic devices.

14

10

Light The Night

17 CPX 6 EASY HANGING LED LANTERN MSRP: $34.99

19

Coleman / coleman.com

Smokin’

CAMERON’S STOVETOP SMOKER MSRP: $54.95 9

Cameron’s Professional Cookware / cameronscookware.com

This handy smoker cooks food and, at the same time, keeps it moist. The smokecooking process allows food to retain plenty of moisture, so it won’t toughen up or dry out.

Kick It Up A Notch

CAMERON’S SMOKER BAGS MSRP: $11.95 FOR A SET OF 3 10

Cameron’s Professional Cookware / cameronscookware.com

Mesquite, hickory or alder, these smoker bags are Emeril-approved and make cooking cleanup a snap.

Keepin’ It Cool

11 RUBBERMAID 48 QT COOLER MSRP: $29

Rubbermaid / rubbermaid.com

If you’re spending the entire day hiking and need to replenish your fluids at nightfall, this 48-quart cooler can hold up to 68 cans and ice—so drink up!

Water on the Go FOLD-A-CARRIER MSRP: $9.99

12

Reliance Products / relianceproducts.com

Fill this collapsible water container with up to 5 gallons of water. The handle and on/ off switch make pouring a snap, and its durable material ensures you won’t spring a leak on the trail.

Water, Water Everywhere

The PUR Clean Drinking Water Kit removes dirt, sediment, cyst and pollutants, and kills bacteria and viruses found in dirty water. It’s like carrying a water treatment plant in your gear bag, only considerably easier. One packet can purify 2.5 gallons of water in only 30 minutes.

Don’t Dry Out

BEVERAGE BUDDY MSRP: $17.49

14

Reliance Products / relianceproducts.com

The Beverage Buddy is lightweight and can hold up to 4 gallons of water. Its large cap also makes it easy to add ice and the handle makes the container extremely portable.

13 PUR CLEAN DRINKING WATER KIT MSRP: $9.99

Reliance Products / relianceproducts.com

This hanging LED lantern is perfect for campsites and operates on the included battery cartridge and four D batteries. It’s made of durable rubber, and the handle can be positioned to hang horizontal to the ground.

All Lit Up

18 ENDURO LED HEADLAMP MSRP: $17

StreamLight / streamlight.com

If you want to do some midnight exploring, bring along this Enduro LED Headlamp. It’s one of the lightest, brightest and most comfortable headlamps available and can guide your way for up to 24 hours.

Tooling Away

19 CAMPER’S TOOL MSRP: $10.99

Coleman / coleman.com

The Coleman Camper’s Tool is comprised of 15 handy gadgets all in one lightweight, easy-to-use tool that includes everything from pliers to knives to screwdrivers.

OCTOBER 2013

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Take It With You!

With all the excitement surrounding your camping adventure, you’re sure to forget something. Use this handy checklist to make sure you’ve got everything you need for your night under the stars!

CLOTHING:

GEAR:

Backpack Camera Eating utensils/cookware Cup Flashlight Water bottles Garbage bags Knife Lighter/waterproof matches Sleeping bag Sunglasses Tent Bottle opener Can opener PERSONAL ITEMS:

First-aid kit Food Prescription medications Toilet kit Insect repellent Lantern Tent repair kit Maps Toilet paper Towel Checklist courtesy of Flint Creek Outfitters. flintcreekoutfitters.com or (352) 237-5325

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marionhealthyliving.com | OCTOBER 2013

Starry Starry Night You don’t need a telescope to witness the celestial beauty in the night sky.

Just polish the lens on your binoculars to gaze at the stars above you.

Planning on camping in the coming weeks? These constellations are easily viewable during the month of November: Andromeda, Princess of Ethiopia, Cassiopeia, Queen of Ethiopia and Pisces the fish.

If you have an Android phone, you can use the app Google Sky Map, which helps you identify constellations and search the sky for planets.

Similar apps are available for Apple products.

For expert advice, go to Silver River State Park’s Star-Gazing Party on November 9. Share a night with members of the Ocala Astronomy Club to learn more about the stars. A lawn chair or blanket, binoculars and bug repellent are

recommended. Dates are subject to change.

Call (352) 236-7148 for more info.

Set Your Sites

Most of these state parks are within an hour driving distance. We’ve listed extras for each park so you’ll know whether to pack a bathing suit or leave the kayak at home. Go to floridastateparks.org for more info.

FANNING SPRINGS STATE PARK

Fanning Springs, (352) 463-3420

FORT COOPER STATE PARK

Inverness, (352) 726-0315

LAKE LOUISA STATE PARK

Clermont, (352) 394-3969

MANATEE SPRINGS STATE PARK

Chiefland, (352) 493-6072

LEGEND

Change of clothing Hat Hiking boots Jacket/fleece sweater Rain gear/ponchos Lightweight shoes Sleeping clothes Socks/underwear

MIKE ROESS GOLD HEAD BRANCH STATE PARK

Keystone Heights, (352) 473-4701

PAYNES PRAIRIE PRESERVE STATE PARK

Micanopy, (352) 466-3397

RAINBOW SPRINGS STATE PARK

Dunnellon, (352) 465-8555

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STATE-OF-THE-ART VEHICLE MODIFICATIONS BY AN OCALA FIRM HELP THE DISABLED REGAIN THEIR ABILITY TO DRIVE.

THE METAL BUILDING ON SIXTH STREET IN OCALA LOOKS INDUSTRIAL, BUT IT’S WHERE INDEPENDENCE IS RESTORED AND LIVES ARE CHANGED. TO THE PEOPLE WHO THOUGHT DRIVING WAS A THING OF THE PAST OR NEVER EVEN POSSIBLE, PAUL AND NANCY MCGUCKIN MIGHT SEEM LIKE MIRACLE WORKERS. WRITTEN BY MARY ANN DESANTIS | PHOTOS BY JOHN JERNIGAN

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T

he couple has owned and operated Advanced Vehicle Modifications in Ocala since 1997. It’s more than just a business to them, however. They describe it as part art, part science and part calling.

“I’m supposed to be doing this work,” explains Paul, who has a background in electronics. “I’ve always been good with my hands, and I know how to build a vehicle. We’re affecting people’s lives and changing their lives for the better.”

The key to their success is building a vehicle around each and every customer’s special needs. Basic vehicles designed for the disabled are usually wheelchair accessible, but Paul takes designs to much higher levels.

“Every disability is different,” says long-time AVM customer David Ashcroft. “Every vehicle has to be custom built around the person. Paul gets to know you and finds out what you need.”

Paul’s modifications are much more than attaching a wheelchair lift to a van or truck.

Often, the vehicle’s floor has to be lowered to accommodate headroom when someone is seated in a wheelchair. Yet, the vehicle must still have enough clearance to go over speed bumps or railroad tracks. Other high-tech modifications include voice activation systems and electronic mobility controls that allow a driver with limited mobility to steer with as little as one finger. One customer, a war veteran, has no arms but still steers using his foot in his customized car filled with futuristic-looking electronics and a voice scan.

“Drive-by-Wire” systems sense the driver’s movements with a steering input device—such as a joystick, yoke or wheel—and those movements are converted into a digital electronic signal. The signal is transmitted to intelligent drive modules, which command electromechanical motor systems to steer the front wheels. The same method of controls can be applied to the braking and acceleration.

Often, though, it’s the simple things that can make all the difference in the world to a driver. Paul recalls an elderly lady coming in because she could not buy gas. The arthritis in her hands would not allow her to reach in

PAUL & NANCY MCGUCKIN and turn the gas cap. He “invented” a special device that would help her loosen the cap.

“Just seeing the looks on people’s faces when we finish the work is very exciting,” says Paul. “We give them the ability to live independently again.”

Safety is the No. 1 concern for Paul, who has earned credentials and accreditations from the National Mobility Dealers Association’s Quality Assurance Program. In 2011, Paul was only the 20th person in the United States and the second in Florida to earn the Seating and Mobility Specialist designation. Association members

“Just seeing the looks on people’s faces when we finish the work is very exciting,” -PAUL MCGUCKIN

also must adhere to the safety standards of the National Highway Traffic Safety Administration.

“The fact we’re doing this in Ocala surprises most people,” he says. “But unless you need it [modifications for a disability], you never see it.”

When talking about safety, Paul points out that his customers are among the safest on the road.

“The disabled are more cautious. They lost the ability to drive and gained it back,” he says. “They respect the privilege of driving more than anyone else on the road.”

Paul and Nancy, as well as their team of longtime employees, have created an environment where customers are treated like family. The high-

OCTOBER 2013

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47

BRENT GRIFFIN tech and state-of-the-art systems bring in customers, but it’s Paul’s winning smile and empathy that keep them returning.

“How can I have a bad day when I work with people who have to go through all this just to be able to drive or ride comfortably?” Paul asks. “We don’t think of it as selling but rather problem solving.

BRENT GRIFFIN OCALA

B

rent Griffin says growing up on a farm helped him learn to deal with challenges. His upbeat tone of voice also signals that he is an optimist.

He matter-of-factly describes the day in 1996 when he was building a sun shelter for his horses at his farm in Webster when the unthinkable happened.

“I only fell 7 feet, but it was just the way I fell,” he remembers. “I was in the hospital for nearly three months,

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marionhealthyliving.com | OCTOBER 2013

but I was lucky. I had a good job with insurance and great co-workers who even collected money to pay my mortgage.”

A spinal cord injury left him as an incomplete quadriplegic and wheelchair bound at age 26.

He has limited mobility in his left arm.

“The accident wasn’t a bad thing because I ended up back in Ocala, where I met my wife, Tammy,” he says. “We have been married 13 years and have a daughter, now 10.”

He also met Paul McGuckin right after moving to Ocala in 1998. He went looking for a customized van but saw Paul working on a pickup truck when he arrived at AVM. For a former farm boy, the truck just seemed to be the right fit.

“With a diesel truck, you can get 500,000 miles,” Brent said of his decision to go with a Ford 250.

“More importantly, with diesel, you can run the air conditioner for as long as you want. If I had a flat tire, I could keep running the air until AAA arrived.”

He says that the truck lets him come and go as he pleases.

“When you don’t have a car, you are always relying on someone to pick you up or wait for you,” he says. “A vehicle truly gives you independence.”

Modifications to Brent’s truck included dropping the floor by 4 inches to accommodate his 6-foot-2inch height. A remote control opens the doors and brings out the lift. A lock bolts down his wheelchair, and he has hand controls for the gas and brakes.

“It’s amazing what Paul does over there,” Brent, now 42, says. “I’m still driving the same truck, and I consider Paul a friend. He got in the business for the right reasons… to do something to give people their independence back.”

DAVID ASHCROFT OCALA

A

former jockey, David Ashcroft did not let his injury keep him from traveling and even pulling a modified fifth-wheel camper that accommodated his wheelchair. Paul McGuckin has built several customized vehicles for him over the past 20 years, including his current Ford 250 truck.

After David broke his neck in a 1981 horse race in South Florida, he found there weren’t many options for vehicles for quadriplegics.

“I was tired of vans, so when I met Paul I told him he was going to build me a truck,” he remembers. “Paul puzzled over it and then did it.”

David believes that truck was the first one in North America to be handicapped accessible.

“We were on the cutting edge,” he says with a laugh.

David, wife Lisa and their two children traveled out West in that truck and even pulled a fifth-wheel camper equipped with a wheelchair lift installed by Paul. Now that the children are grown, they don’t camp any more.

“Driving was the easy part,” he remembers.

“Getting set up after you arrived could be a challenge, but today, it’s much easier than it used to be.”

He’s also driven to Chicago and New York, putting about 150,000 miles on his previous modified vehicles.

Today, he uses mechanical hand controls with power assist.

Braces hold his hands in place so that he can maneuver the reduced-effort steering and braking controls.

“Even before this newer technology, Paul’s work was amazing,” says David, who owns Ashcroft Properties.

“It’s given me a ton of independence; most places I can go by myself. I’d be miserable if not for Paul.”

“It’s given me a ton of independence; most places I can go by myself.

I’d be miserable if not for Paul.”

-DAVID ASHCROFT

OCTOBER 2013

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49

KIM FAENZA GAINESVILLE

A

s director of communications and marketing for United Way of North Central Florida, Kim Faenza must have reliable transportation. And that transportation must be handicapped accessible for this young mother who has spinal muscular atrophy, a genetic form of muscular dystrophy.

“Driving equals independence for me,” says Kim. “Without that ability, I wouldn’t be able to work like I do.”

She jokingly describes the modifications on her 2012 Honda Odyssey as the “Ferrari” package. “It has everything I need,” she says. “This is my first vehicle that has been fully modified from start to finish.”

Kim found AVM more than 15 years ago when she was looking for a certified dealer after moving to Gainesville from Ohio. She had gone to others in Orlando and Jacksonville, but Paul’s credentials and reputation brought her to Ocala.

“There is a lot of trust that goes into working with someone who modifies your vehicle,” she explains. “It’s very high tech, and they must know what they are doing. Paul and his team have all the certifications.”

Paul is still adding some modifications to the brand-new van, and that requires coordinating schedules with her husband, Claudio. On the days when he can’t drive her to work, she must get a handicapped accessible taxi. And that, she says, can be very expensive.

“With this modified van, I can go wherever I need to go,” she says. “My life is much more meaningful because I can be independent.”

AL & SUZANNE WUNSCH THE VILLAGES

A

l Wunsch has a different perspective on the AVM modifications to his new Honda van—that of caregiver. Suzanne, his wife of 51 years, has MS and is confined to a wheelchair. She doesn’t drive, but Al must be able to get her in and out of the vehicle with ease.

“We originally had a Ford Expedition with a lift arrangement that included a

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sling,” he describes. “The lift had become difficult, and she hated that sling.”

The Expedition was followed by a 2008 Toyota van with a ramp, which was more comfortable for Suzanne. The new van he bought from Paul in May, though, has really made a difference for both of them.

“Now she doesn’t mind going somewhere,”

AL & SUZANNE WUNSCH

he says. “It has an easy-lock system for the wheelchair. The technology has changed a lot in the last five years, making it much easier and safer for the caregiver, too.”

Al has been an AVM customer since 2003, and it’s not only his automotive vehicles that Paul has modified. He built a platform for the couple’s golf cart so that Suzanne could enjoy riding in it as well.

“Paul has helped me out on a lot of different things,” says Al. “His modifications have had a major impact on our lives. We can get around to places like the bank and doctors’ appointments, and Suzanne even goes bowling with the MS Club.”

FOR MORE INFORMATION, VISIT AVMMOBILITY.COM.

HE ALT H Y

body NUTRITION | FITNESS | BEAUT Y

GREEN GRAPES © TISCHENKO IRINA /SHUTTERSTOCK.COM

we grapes...

Sources: Webmd.com

And you should, too. Folks with high blood pressure and hypertension from salty diets could benefit from eating more grapes. A blend of purple, red and green grapes significantly lowered both in a University of Michigan study, and the scientists credit the fruit’s high levels of naturally occurring antioxidants. Don’t toss your pills just yet, they say, but these grapes show promise.

OCTOBER 2013

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body roll into the rink:

OK SO YOU MAY HAVE A CHALLENGE FINDING A GOOD OLD-FASHIONED PAIR OF SKATES, BUT THAT’S OK! ROLLER BLADES ARE EVEN BETTER. STRAP ON A SET FOR A GREAT CARDIO WORKOUT WITHOUT THE IMPACT OF RUNNING. DEPENDING ON HOW MANY YEARS IT HAS BEEN SINCE YOUR LAST RINK VISIT, YOU MAY WANT TO STRAP ON SOME KNEE AND ELBOW PADS AS WELL!

child’s

play R

emember when you played outside until mom called you in for dinner? Back then you exercised all day long and didn’t even know it. At some point though, exercise turned into a chore and you more than likely stopped enjoying it. And who could blame you? No one uses the word “fun” to describe running in place.

Skip the cardio equipment and instead channel your inner child to torch calories with these blasts from your past.

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marionhealthyliving.com | OCTOBER 2013

You may be a bit out of practice, but chances are you’ve logged thousands of hops jumping rope before. Either hopping solo or with a few friends, this plyometric workout will sculpt killer quads, glutes and calves.

those hips don’t lie: A good hula hooping session will work the abs like no crunches can. Didn’t think your hips could wiggle that way anymore? You’d be surprised!

COURTING FITNESS: WHO DIDN’T HAVE A BASKETBALL HOOP IN THEIR YARD GROWING UP? TEST OUT YOUR MOTOR SKILLS WITH A FEW OF THOSE DREADED DRIBBLING DRILLS YOU ONCE PERFECTED.

it can be catchy: Remember when you played catch for hours? No reason you still can’t! (Except maybe your job, family responsibilities, etc!) Make time to grab a ball and glove and relive some nostalgia with a friend or create new memories with a young family member.

it’s a bit twisted:

park play time:

If you haven’t played Twister at least once in your life, you’re missing out on some serious fun. Surprisingly enough, this game of near contortionlike moves will test not only your flexibility but your balance as well.

There’s no reason to park yourself on a bench the next time you take the kids to the playground. Get out there with them and play.

Hit the monkey bars, get a good game of tag going and, if you can, round up enough kidparent combos to play some of the classics like Duck Duck Goose, Red Rover or kick ball.

You’ll burn calories and make memories!

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| marionhealthyliving.com

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body NAIL POLISH©YEKO PHOTO STUDIO/SHUTTERSTOCK.COM

looking polished for fall E very year at Mercedes Benz Fashion Week, all eyes are on the fabulous collections being premiered for the upcoming season.

But at the most recent fall runway, it was the models’ manicures that stole the show. Here’s a breakdown of the most prominent and wearable fall nail trends from Fashion Week that simply must be tried.

NAVY: THE NEW BLACK

Coral was one of the spring’s hottest hues, but fall calls for darker tones. Look to crimson and oxblood polishes for the perfect autumn color. Crimson definitely ruled the runway this year and is the most wearable trend of the season.

Dark nails say sophisticated attitude, but instead of black, try a deep navy blue for the same look minus the punk rock connotation. Top it off with another trend by using a matte finish top coat instead of the usual glossy kind.

MATCH TIPS TO LIPS Fashion Week made it clear that matching is still in.

Models sported lip colors identical to their nail polish, and while it may take some serious leg work to find such close colors, the end result is put together and pretty.

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marionhealthyliving.com | OCTOBER 2013

GET ARTSY For a fashionista flair, choose one main polish and an accent color to apply on the ring finger only.

Half moon manicures are taking over where French manis left off, but instead of the tips, semi circles are painted on at the cuticle line. Creating this look with

contrasting neutrals provides the dramatic effect but is still wearable day to day.

METALLIC MANIS Metallics like gold and silver are in, but don’t feel restricted to the usuals.

Metallic purples, blues and more are seeping into polish collections and make for great accent colors. An all-around golden paint job is the most luxe look a girl can get this time of year.

NEW NEUTRALS In honor of the cooler fall weather, try a cool neutral.

Nude hues and bright

whites have been popular all year, and while they’re still holding on, gray tones are taking over. Gray won’t overshadow your style but gives it a clean edginess.

TERRIFIC TEXTURES 3D accents like gemstones, studs and lace dotted the runway at Fashion Week.

Models sported black nails with a matte finish and glossy tips, creating a textured take on the old French tips.

Upcoming collections feature liquid sand polishes that dry with a gritty texture and nail stickers that look like alligator hide.

Sources: harpersbazaar.com, bellasugar.com

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OCTOBER 2013

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body the chef’s kitchen Each month, local chef and culinary expert Marie Glass Harrington cooks up something special to tempt your taste buds.

caramelized apple topped smashed sweet potatoes

M

any sweet potato casseroles begin with canned sweet potato purée and are topped with miniature marshmallows. I prefer this recipe with its bright orange color of the freshly baked sweet potatoes and chunky texture. The caramelized apple topping is especially delicious and nutritious. Don’t limit making this recipe to the fall—it’s good any time of the year. And it’s not just a side dish—it has been the star recipe at many a pot luck brunch. Be sure to select an apple variety that is good for cooking or baking.

Whole nutmeg is usually easy to find in the ethnic section of the supermarket. One of my favorite parts of making this dish is the fabulous aroma when grating the nutmeg. While the sweet potatoes are baking, peel, core, slice and caramelize the apples. This is another great do-ahead dish. Once the apple mixture is placed on top of the sweet potato mixture you can cover the baking dish and refrigerate until baking. It will just take a bit longer to warm up if it has been refrigerated.

YIELD: 8–12 SERVINGS SWEET POTATO BASE: 4 pounds sweet potatoes (about 6 large)

1

teaspoon freshly ground nutmeg

½

cup orange juice

½

½

cup milk

teaspoon ground cinnamon

¼

cup unsalted butter, melted

1

teaspoon vanilla

1

teaspoon salt

cup turbinado sugar

½

teaspoon pepper

¼

CARAMELIZED APPLE TOPPING: ¼ cup butter ¼

cup turbinado sugar

8–12 Gala or Fuji apples, peeled, cored and cut into 1⁄₈ ths (There should be 8 cups of apple wedges.)

DIRECTIONS: Preheat oven to 375 degrees. Scrub the potatoes; pierce each several times with a knife and bake on a baking sheet for 1 hour and 15 minutes, or until soft when pierced with a knife. Remove from oven and cool. Peel off the skin when potatoes are cool enough to handle. Place the peeled sweet potatoes into a large bowl of an electric mixer. In a small bowl whisk together orange juice, milk, melted butter, sugar, nutmeg, cinnamon, vanilla, salt and pepper. Add the orange juice mixture to the sweet potatoes. Mix together until just combined but not smooth. Transfer mixture to a greased 13” x 9” x 2” baking dish. Melt the butter in a large skillet over medium-high heat. Add apple wedges and sugar; cook about 20-30 minutes, gently stirring occasionally, until apples are caramelized. Set aside until sweet potato mixture is in the baking dish.

Top sweet potato mixture with the apple mixture.

Bake uncovered at 350 degrees for 30–45 minutes, until bubbly and heated through.

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marionhealthyliving.com | OCTOBER 2013

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57

body

to toss or not to toss?

H ave you ever looked at the packaging of your food and wondered what the difference is between the sell by, use by and expiration dates? Us too! If you’re tired of wondering about the freshness of your food, read on to find out what each of these labels mean.

SELL-BY DATE: This date refers to the last day a retailer can display a product for sale. More often than not, a food is typically safe to eat 10 or so days after the sell by date if it’s refrigerated and or/stored properly.

BEST IF USED-BY OR USE-BY DATE: This date refers to the last day food will maintain its premium freshness, flavor and texture. Beyond the use-by date, food will gradually start to deteriorate, although it is still edible.

EXPIRATION DATE: This date literally means what it says. By this date, the food has expired and it’s time to toss it out.

what does it really mean?

With the exception of infant formula, there are no federal laws that require manufactures’ to put any type of dates on food.

The main reason companies do label their food is because they want people to enjoy their products at their absolute freshness, which is how they maintain their business and market shares. Still, is it OK to eat food after its sell-by, useby or expiration date has passed?

According to John Ruff, president of the Institute of Food Technologists in Chicago, “Most products are safe to eat long after their expiration date.” Ruff explains that it’s not the food that has been sitting on the shelf too long that will make you sick, it’s the food that has become contaminated by bacteria, such as salmonella, listeria or even E. coli that makes you sick. Food that just arrived at the store yesterday could contain any one of these scary intruders, and you would never know it unless you became ill. That said, many products are still edible and safe to eat, some well after their expiration dates. Don’t forget to look at and smell the food. If it doesn’t look or smell right, toss it. If a food does not have an expiration date, trust your nose and eyes to do the detective work for you.

TRASH CAN©HORIYAN, CHICKEN©VIKTOR1, MILK & EGGS©EALISA, CHIPS©EM ARTS/SHUTTERSTOCK.COM

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58

POULTRY/MEAT (SELL-BY DATE):

DAIRY/EGGS (SELL-BY DATE):

BAKED GOODS/SNACK FOODS (USE-BY DATE):

Freeze poultry within one to two days of purchasing it and other meat within three to four days. When frozen, it can remain good for nine to 12 months. Just make sure you label your freezer bag!

Dairy can last about five to seven days after the sell-by date, and eggs can last anywhere from three to five weeks after their use-by date.

If stored in the refrigerator, baked goods can last one week after their use-by date. Snack foods have preservatives in them to extend their shelf life long after their use-by date.

marionhealthyliving.com | OCTOBER 2013

Sources: NBC News, npr.org

obtaining premium freshness

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balance MIND | SPIRIT | FINANCE

leaping for

lavender

Source: drvita.com

LAVENDERŠMATKA_WARIATKA/SHUTTERSTOCK.COM

Lavender has been used throughout history as a perfume and air freshener, but it’s also an all-natural remedy for countless ailments. Besides its wellknown relaxation properties, diluted lavender essential oil can combat eczema, cold sores and viruses while soothing nausea and sunburn. One little bottle packs a barrage of benefits.

OCTOBER 2013

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balance

of fears & phobias H ow many times have you walked into an airport and dreaded getting on that plane, or stood up to give a speech and couldn’t stop your hands from shaking? You’ve probably used the term “phobia” to describe these anxieties.

But if you’ve managed to pull it together for that flight and finished your speech without so much as a stutter, then you probably have nothing more than a general dislike of these experiences.

Phobias are a far more complicated matter. A phobia is an intense and irrational fear of a thing, place or situation. Unlike mere anxiety, individuals suffering from a phobia experience such extreme psychological and/or physical symptoms that they are unable to function normally in society.

For example, one may experience jitteriness or sweat more while speaking in public. Yet in order to perform their job, they have no choice but to deliver the speech. An individual with a true phobia would opt to lose their job rather than speak in public. That extreme measure to avoid the situation is the determining factor when classifying phobias.

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filing the phobias

PHOBIAS ARE DIVIDED INTO THREE CATEGORIES: Social Phobia: An intense self-consciousness and fear of negative evaluation by others.

Agoraphobia: A fear of a place such as a crowded room or elevator. Agoraphobia usually develops after a panic attack and fears the onset of further attacks in public.

Specific phobias: An irrational fear of something specific, such as snakes or spiders.

fear vs.phobia

WAS YOUR DECISION TO STAY IN FRIDAY NIGHT A LACK OF MOTIVATION OR A FULL-BLOWN SOCIAL PHOBIA? WHILE EVERYONE FACES THEIR OWN PERSONAL FEARS FROM TIME TO TIME, PEOPLE EXPERIENCING PHOBIAS OFTEN FEEL COMPLETELY OUT OF CONTROL. THEY MAY:

• Know their fear is irrational, yet feel helpless to control it.

• Experience intense physical symptoms like panic attacks, rapid heart rate or sweating.

• Avoid the object or situation at all costs, even if it means never leaving the house.

• Experience extreme distress or depression.

finding a fix

Sources: mayoclinic.com, nlm.nih.gov, psychology.com, listphobia.com

FEAR©KUTTELVASEROVA STUCHELOVA; FILING©MMAXER; SPIDER©ERIC ISSELA/SHUTTERSTOCK.COM

When the behavior or fear goes from simply being annoying to greatly disrupting your life, it’s time to seek treatment. A medical doctor or mental health provider can help you determine a proper course of treatment. Often, specific phobias are treated with behavioral therapy while social phobias and agoraphobia may be treated with medications or a combination of the two.

In regards to children, talking openly about their fears and pursuing positive reinforcement can help them. And if a parent experiences a phobia, their own treatment may help ward off any similar behaviors in their children.

TEN MOST common phobias: • Arachnophobia (spiders) • Aerophobia (flying) • Claustrophobia (being trapped in a small space) • Acrophobia (heights)

IF IT AIN’T BROKE, WHY FIX IT?

• Social phobia (being judged negatively by others)

FOR THE INDIVIDUAL EXPERIENCING THE PHOBIA, IT MAY SEEM PERFECTLY LOGICAL TO SIMPLY AVOID THE CAUSE OF SO MUCH DISTRESS. HOWEVER THERE ARE CONSEQUENCES TO THIS TYPE OF ISOLATING BEHAVIOR. AVOIDING SOCIAL SITUATIONS CAN LEAD TO ACADEMIC, PROFESSIONAL AND RELATIONSHIP ISSUES. OFTEN, THE INDIVIDUAL HAS TROUBLE KEEPING A JOB OR STAYING IN SCHOOL. SIMILARLY, THOSE WITH EXTREME PHOBIAS SOMETIMES AVOID FRIENDSHIP AND ROMANTIC RELATIONSHIPS. THIS ISOLATION OFTEN LEADS TO DEPRESSION AND OTHER MENTAL HEALTH PROBLEMS. THERE ARE ALSO A NUMBER OF PHYSICAL HEALTH PROBLEMS THAT CAN EVOLVE BOTH FROM POOR MENTAL HEALTH AND LACK OF OUTDOOR ACTIVITY. A DEPENDENCE ON SUBSTANCE ABUSE IS ALSO A POSSIBILITY.

• Emetophobia (vomit) • Brontophobia (thunder and lightning) • Aquaphobia (water) • Ophidiophobia (snakes) • Agoraphobia (being trapped in a space without escape)

TEN MOST rare phobias: • Ablutophobia (washing or bathing) • Chorophobia (dancing) • Koumpounophobia (buttons) • Arachibutyrophobia (peanut butter sticking to the roof of the mouth) • Phobophobia (development of a phobia) • Estiphobia (clothing) • Caligynephobia (beautiful women) • Scopophobia (being looked at) • Euphobia (bad news)

what to look for

• Allodoxaphobia (forming an opinion)

Most social phobias develop before age 25. Situational phobias like a fear of tunnels, bridges or flying usually develop during the early 20s. Specific phobias can develop in children as young as 5 or later in life if caused by a traumatic event.

While an adult may realize their fear is irrational, a child does not have that capability. Signs to look for in children include avoidance of once-enjoyed activities or places, crying or tantrums, overly shy behavior or freezing up around new people or places.

Genetics may play a role in phobia development, however a family member is more apt to develop a phobia if a sibling or parent displays the symptomatic behavior.

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HE ALT H Y

balance

makeshift mudroom W

• Place a bench just inside a doorway and install hooks for hats and jackets above. The closer it is to the door, the less dirt is tracked across the floor. Dirty shoes can live underneath the bench and out of the way. Purchase bins or baskets that fit below and toss shoes inside for a cleaner look.

• If this mudroom is a permanent installation, opt for a built-in bench with cabinets in its base. Sew up some cute cushions to throw on top and the mudroom looks like part of the original builder’s plan. Hooks make a place to hang purses and backpacks and shelves can hold books, mail and more.

• If there’s room under the stairs, install drawers, cabinets and cubby holes there. This will provide substantial storage space without losing square footage or walking room in the hallway.

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• For the mudroom makers who are really tight on space, one slim shelf and a few hooks will do the trick. Line up the hooks right below the shelf, and while it may not be a fantasy mudroom, it’s enough to manage jackets, bags and car keys. Throw some baskets on the shelf to rack up a little more storage space.

• Once the nifty new mudroom is set up, make sure to stock it with all the right things. Wet wipes will come in handy for wiping dirty shoes or the bottom of a sandy beach bag. They can even be used to wipe doggy paws.

A coarse bristle brush is a great way to knock dried mud out of the grooves in rain boots. Having a tray or easyto-clean rug for shoes to sit on will help keep the floors clean.

• Building a mudroom from scratch may not be as picture perfect as a built-in version, but the best part is that it can be customized.

Sources: apartmenttherapy.com, houzz.com

• Browse local secondhand stores for a bargain standalone storage piece with hooks and cubby holes. Stores like Target and Walmart carry inexpensive cubbies of all sizes, and while some assembly is required, it’s no big deal if these mudroom materials get a little dirty since the price is right.

MUDROOM©PICS_971; BOOT© PETER GUDELLA/SHUTTERSTOCK.COM

ith all the rain in Florida, mudrooms seem like a natural addition to every home. Those dripping umbrellas and soggy shoes need to go somewhere, but Mom probably doesn’t like them trekking through the house. Thankfully, even houses and apartments without true mudrooms have a nook or entryway where one can be fashioned.

11250 SW 93rd Ct Rd Ocala, FL 34481 (SR200 & 484, next to Chili’s)

352.732.3100 3055 SW College Rd Ocala, FL 34474 (across from mall, next to AAA travel)

352.690.2339 2255-A Parr Dr The Villages, FL 32162

“THE MATTRESS EXPERTS”

(466, near Bob Evans by Walgreens)

352.753.0672

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HE ALT H Y

what’s in your wallet?

W keep it

store it

CONTACT INFORMATION: Keeping a small piece of paper with your phone number can’t hurt in case a good Samaritan finds your lost wallet. Having the number of a family member could also be handy for first responders in an emergency.

SOCIAL SECURITY CARD: Your SSN is all an identity thief needs to spend big bucks in your name. Medicare cards are stamped with SSNs, too. Photocopy them and white out the number so you’ll have the info minus the danger.

ONE CREDIT, ONE DEBIT: Carrying multiple credit cards may lead you to spend more. Keeping only your debit card and one credit card can significantly reduce your expenditures.

DEPARTMENT STORE CREDIT CARDS: Sure, they provide deals when you sign up, but you don’t need them to get most in-store offers. Take them only if you need them for a specific discount.

BUSINESS CARDS: Potential business connections can spring up any time, any place. It can’t hurt to have a few business cards tucked away in a side pocket.

BIG BILLS: Not surprisingly, it’s harder to part with money when you can see it. A study from the University of Maryland found that people paying in cash spent less, especially when they have to break larger bills.

REWARD CARDS: Grocery and pharmacy reward cards offer major savings and you shop there frequently. Toss cards that have never seen the light of day and keep the ones you can’t live without.

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OLD RECEIPTS: Clear out the unnecessary slips and file the must-haves. Identity thieves can use these to piece your card numbers together, and besides, they just take up space.

BLANK CHECKS: This should be a no-brainer, but people still do it. Blank checks are like permission slips to steal your money so leave them at home.

ALL THE JUNK: Your wallet shouldn’t come between you and a clean transaction. Don’t jump through hoops and juggle all those useless paper scraps you don’t need anyway.

Sources: business.time.com, Men’s Health Magazine

allets seem to be catchalls for anything small, rectangular and potentially important. According to TIME Magazine, as many as nine million Americans have their identities stolen annually because their wallets sell them out. Savvy wallet organizing can mean the difference between a good deal and a bad situation. To carry or not to carry? Here are the answers.

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