Ocala Style | January 2024 by Magnolia Media Company

JAN ‘24

HEALTH &WELLNESS FOR YOUR BEST LIFE

Reduced

Country Club of Ocala Luxury Living

352.804.8989

Luxury Country Club of Ocala living at its finest. This magnificent custom home overlooks the seventh fairway and is surrounded by lush landscaping. The home features a fabulous chef’s kitchen, 4 bedrooms, 4 full and 2 half bathrooms, an exercise room, a man cave, dual offices, plus a mud room. Enjoy relaxing in the great pool with a large screen-enclosed lanai, summer kitchen, brick pavers and an amazing outdoor fireplace. There is a full house generator and new roof in 2023. Call today—this great home won’t stay on the market long. $1,749,000

Pending

Country Club of Ocala Enjoy Country Club of Ocala living in this bright and spacious residence. The home features 23-foot-tall cathedral ceilings in the great room, with clerestory windows on the upper walls adding elegant detail and light. The upstairs master suite offers a tray ceiling, unique corner window, sliders to balcony, gorgeous bath with dual sinks, soaking tub and separate shower. The kitchen has custom cabinetry. The screen-enclosed porch overlooks beautiful views of the backyard. The property is being sold fully furnished. Attached 3-car garage. $699,000

Joan Pletcher, Realtor

Our results speak for themselves. List with Joan today!

SOLD

Legendary Trails Welcome to this prestigious and impeccable 4-bedroom, 3-bath home encompassing 2,700 +/- square feet with stunning natural light. The entry foyer invites you into an open great room, dining room and chef’s kitchen. The great room features sliding doors leading to an enclosed lanai, a summer kitchen, a pool with a large deck, and plenty of seating areas, making it perfect for entertaining. Legendary Trails is a gated community near the Santos Trail Head for hiking and biking entertainment. $949,000

Stone Creek—Santa Fe Nestled on a private street on an oversized lot, this custom residence boasts luxurious finishes. It has been meticulously maintained and offers a blend of convenient location, design and modern comforts. This 3-bedroom, 3.5-bath home offers an open floor plan, attention to detail and 10-foot ceilings. The chef’s kitchen features a 36-inch LP Wolf Cooktop, custom cabinetry, quartz counters and center island with seating. It is open to the breakfast nook and the great room, which features a built-in gas fireplace. Formal dining room. Enjoy evenings on the screen-enclosed lanai with a stone patio and firepit area, overlooking the large, landscaped yard. $764,000 This fabulous home in a premier gated active 55+ community has 2 bedrooms, 2 baths, a den and a 2-car garage. The foyer opens to the great room and kitchen, which features new appliances, stone countertops, pantry and tile backsplash. There is a formal dining area. The master bedroom has dual vanity sinks, a walk-in shower and a linen closet. The gathering room has triple sliders, bringing in natural light, and the screened lanai extends the living area to the outside. The home has had multiple upgrades, including a new roof and floors, updated bathrooms and fresh paint inside and out. The Stone Creek Community is loaded with amenities, including golf cart access to two shopping centers. $347,000

Stone Creek—Sante Fe

State-Of-The-Art 54+/- Acre Equestrian Facility

This one-of-a-kind equestrian facility offers incredible amenities and is located just 20 miles from the World Equestrian Center. The luxurious yet rustic main residence overlooks a beautiful in-ground pool, spa and tennis court. The primary residence is an entertainer’s dream, with 4,600+ squarefeet of living area, with 5 bedrooms and 5 1/2 baths. Enter the 2-story residence with its intricate woodwork throughout and discover spacious living. The private pool area is perfect for relaxing or fun. Additional improvements include two private 1/1 guest quarters, a detached 4-car garage, a show stable featuring 17 oversized stalls, a large entertaining/viewing area with one side overlooking the outdoor arena, 2 baths, wash stalls and upstairs entertaining lounge and viewing area with a full kitchen. There is an outdoor round pen, and a second barn has 6 stalls, a large tack and feed room, a bath, an apartment upstairs, a storage room, an employee lounge area, and a separate office. The third barn offers 5 show stalls with rubber paver aisles, 2 foaling stalls and a covered round pen. An oversized covered arena has professional footing, irrigation and light for night riding. The outdoor arena measures 130-feet by 230-feet, perfect for dressage or jumping. The equipment building is perfect for large RVs, trailers and equipment. There are many large, shaded paddocks with run-in stalls and open pastures for horses, mares or foals. Lush green pastures, mature landscaping and granddaddy oaks make this property a beautiful setting you will enjoy and want to share with your clients, friends and family. Whether your passion is hunters, jumpers, Thoroughbreds, or any other horse breed, this farm offers room to ride, train and raise horses. $3,975,000

What should you expect working with Joan Pletcher? Expect an unparalleled combination of professionalism, integrity and relentless commitment to her client’s unique needs, interests, and desires. Joan is a residential, equine property and land development REALTOR® since 1985 and a horsewoman herself so her clients have the benefit of experience and specialized expertise. “The Ocala region is home to the most beautiful equestrian estates and horse farms in the United States and the natural beauty of the area, along with an amazing variety of equine-centered activities and venues, such as the phenomenal World Equestrian Center, makes this a place that more and more people want to call home,” says Joan.

Call or Text: 352.266.9100 | 352.804.8989 | joan@joanpletcher.com | joanpletcher.com

Dear Readers,

s December was closing in on Christmas and the deadline to send this issue to press was at hand, the unthinkable happened in Ocala. A live shooter situation unfolded at the Paddock Mall on December 23rd, directly in front of some tables where I and other volunteers were wrapping gifts to benefit a local nonprofit that works with those impacted by domestic violence. One man died. A woman was shot but would survive. Others sustained various injuries. The immediate responses for myself and those nearby were to drop to the floor for safety, contact law enforcement, assess our surroundings and try to help. I’m also the publisher of the Ocala Gazette weekly newspaper, Style’s sister publication, and my reporter instincts kicked in. Not only was I a witness to this narrative, I also was a journalist on the scene and thus found myself responding on two levels, both of which were mentally challenging. For this issue you are reading, with its theme of Health & Wellness For Your Best Life, I wrote a feature about local first responders and mental health services, especially related to helping them cope with trauma due to the stigma—real or perceived—about seeking help within professions that prioritize bravery and toughness. What I since learned firsthand is that all of the people who are in a crisis— including those who are there with no warning, no special equipment, no training to respond— will need care and support. I was heartened when new Ocala Mayor Ben Marciano very quickly issued a notice that free counseling from SMA Healthcare was available for those impacted by the shooting in the mall. Everyone involved will continue to be marked by emotions ranging from horror to relief and much more—and those affected will need longterm care and support. If you know someone who was involved and can help, please do. If you have any issues manifesting in your own life that are impacting your mental or physical wellbeing, please seek help.

Jennifer Hunt Murty Publisher

THE BEST IN LIVE ENTERTAINMENT

Home of the Ocala Symphony Orchestra and Community Music Conservatory

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EDITOR IN CHIEF Susan Smiley-Height susan@magnoliamediaco.com ASSOCIATE EDITOR Greg Hamilton greg@magnoliamediaco.com CONTRIBUTING WRITERS JoAnn Guidry Belea Keeney Jo Layman Scott Mitchell Dave Schlenker Beth Whitehead

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Rosalba Olayos (352) 348-4427

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500 NE 9th Street, Ocala, FL 34470 | ReillyArtsCenter.com

Call or text for a model tour.

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19 Since 19

in this issue 25

CONCIERGE CARE

AdventHealth’s care pavilion coordinates services on one campus.

HELPING EVERYDAY HEROES

Marion County looks to ﬁnd ways to support its ﬁrst responders.

28 34

GROWING STRONGER

The Ocala Wellness Community Garden grows food and friendships.

SLEEP AND WEIGHT

Consistent, quality sleep is important for maintaining a healthy weight.

HERE’S TO HEALTH AND WELLNESS

This roundup of trends might help you be your best self in 2024.

INSPIRATION AND BEAUTY IN NATURE Botanical gardens can oﬀer respite and amazing scenery.

CAN’ T LIVE WITHOUT

Jo Layman shares some of her favorite things.

ANCIENT IVORY

A mammoth spear point is one of the rarest objects in the Silver River Museum.

SCHLENKERISMS

Dave gets caught in the vortex of email phishing scams and unbelievable oﬀers.

DIGNITY—NOT DEPENDENCY

The Wear Gloves nonproﬁt helps people on their journey to wholeness.

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WEDDINGS & SPECIAL EVENTS Nestled in the Goethe State Forest, Black Prong is a nature lover’s destination, surrounded by a distinctive, scenic backdrop of grand oak trees and natural Florida forest. Black Prong is perfect for every event, whether it’s a small and intimate gathering, an elegant wedding, or a lavish soiree. ENJOY RUSTIC ELEGANCE AND THE SURROUNDING BACKDROP OF THE GOETHE FOREST AT THIS UNIQUE VENUE COMPLETE WITH:

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INSIDER

Social Scene Lucy Biagiotti walks with other ARC Marion “angels” in the Ocala Christmas Parade, which has been dazzling onlookers for more than six decades. The December 9th event continued the tradition of showcasing local groups and organizations, marching units, high school bands and more. Photo by Bruce Ackerman

INSIDER

Maddie Rivette, Celia Hann-Zelaya, Ranya El-Jassous, Synia Davenport and Sydney Miller

Markus Santiago

Ocala Christmas Parade SILVER SPRINGS BOULEVARD Photos by Bruce Ackerman

O Ryan, Palmer and Kait Gray

Holden, Heather and Colby Mitchell

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ne of the nation’s oldest and largest nighttime parades continued its more than six decades of showcasing local groups, with a wide assortment of gaily decorated ﬂoats, marching and mounted units, vintage and exotic vehicles and, as always, parade VIP Santa Claus.

Avalon Labonte, Lauryn Thurston and Nneka Ajuzie

Displays of the world’s finest automobiles. Celebrating Porsche, Lamborghini, McLaren & Bentley

ST. PETERSBURG VINOY PARK. SUNDAY, JANUARY 21ST. 300+ EXOTIC, CLASSIC & MUSCLE CARS ON DISPLAY. ENJOY COCKTAILS. GREAT FOOD, MUSIC & MORE. PRESENTED BY

ORLANDO / ST. PETERSBURG / NAPLES / OCALA / ALPHARETTA

INSIDER

Kent Guinn Reception HILTON GARDEN INN Photos by Bruce Ackerman

number of well-wishers were on hand to tell longtime Ocala Mayor Kent Guinn, “Well done,” during a reception on November 30th. Guinn was honored for his 12 years as mayor during the event and recognized for also serving for 12 years as a city councilman.

Shawn Appleby, Bill Gladson, Robert Douglas and Kent Guinn

Kent Guinn and Betti Gadson

Lerentee McCray

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Tracy Okus and Sherri Jackson

Randy Ewers, Kent Guinn, Gerald Ergle and Craig Curry

INSIDER

Light Up Ocala DOWNTOWN SQUARE Photos by Bruce Ackerman

he 39th annual event on the evening of November 18th once again brought thousands of visitors to downtown Ocala. The festivities included the Junior Sunshine Holiday Parade, entertainment, fun photo ops and, of course, thousands of lights.

Lacey, Joseph, Dorothy, Killian and Jeremy Goodyear

Jose and Kaehla Lopez

Cassidy and Paisley Bell

Mary Sue Rich and Krysia Rich

Sunrise Elementary Dance Team

January ‘24

Head to El Toreo for the best Mexican food this side of the border! Enjoy all of your favorite traditional Mexican dishes in a friendly and festive atmosphere. Specials: Mondays and Wednesdays, Margaritas are $2 Saturdays, 2 for 1 Margaritas All Day

El Toreo

3790 E Silver Springs Boulevard, Ocala (352) 694-1401 › 7 days 11a-10p SR 200, Ocala (352) 291-2121 › 7 days 11a-11p

Dine-in or take out available

Located in the heart of downtown Ocala, Harry’s offers traditional Louisiana favorites like Shrimp and Scallop Orleans, Crawfish Etouffée, Jambalaya, Shrimp Creole, Blackened Red Fish, Louisiana Gumbo and Garden District Grouper. Other favorites, like French Baked Scallops and Bourbon Street Salmon, are complemented with grilled steaks, chicken, burgers, po’ boy sandwiches and salads. Their full bar features Harry’s Signature Cocktails, such as the Harry’s Hurricane, Bayou Bloody Mary or the Cool Goose Martini. They also feature wines by the glass and a wide selection of imported, domestic and craft beer.

Harry’s Seafood Bar & Grille 24 SE 1st Avenue, Ocala

(352) 840-0900 › hookedonharrys.com Mon-Thu 11a-9p › Fri & Sat 11a-10p › Sun 11a-8p

Happy Hour Specials: 2-7p every day $4 Draft Beer $5 House Wine $5 Premium Cocktails $6 Super Premium Cocktails $7 Harry’s Signature Cocktails

Healthcare shouldn’t be difficult. Receive the care you deserve when you need it. Schedule an appointment at your neighborhood VIPcare clinic!

(352) 204-0099

INSIDER

Gentiva Diwali Ocala Celebration CITIZENS’ CIRCLE Photos by Bruce Ackerman

beautiful Sunday sun beamed down on the Gentiva Diwali Celebration held November 19th. Hosted by the Strategic Community Alliance, the Indian festival of light cross-cultural event oﬀered an immersive experience of Indian culture, including dance, food and history.

Pratibha Dubey, Krishna Dubey, Diana Bermeo and Claire Ramlall

Jordan Shapot, Jonia McGill and Sheni Meghani

Minal Bhatt and Gayathima Kothawan

January ‘24

INSIDER

Evelyn and Veronica Lopez

Pamela Calero Wardell and Maria Patino

Symphony Under the Lights REILLY ARTS CENTER Photos by Danielle Veenstra and the Reilly Arts Center

ith holiday lights twinkling in the ancient oaks overhead, hundreds of attendees got into the holiday spirit on December 1st at the free community concert by the Ocala Symphony Orchestra and Ocala Youth Symphony, presented by Jenkins Auto Group with support from the city of Ocala.

The Kruszewski family

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Lyle Lamboley and Grant Vickerman

Pamela Mireles and Brett Bechakas

INSIDER

Bootleggers, Jackpots & Jazz MARY SUE RICH COMMUNITY CENTER AT REED PLACE Photos by Bruce Ackerman

“S

hhh” was the keyword ahead of the December 2nd fundraising event for the Stirrups n’ Strides Therapeutic Riding Center. After all, the night was all about having fun in a casino/speakeasy setting, with dancing, roulette, snazzy costumes, auctions and more.

Danielle Kelly, Jackson Tru Mueller and Cynthia Mueller

Cassie Kelly and Victoria Mueller

Betty and Kathy Gray

The Arthur Murray Dancers: Itly Thayieng, Tisya Smith and Aubrey Watkins

Linda DelPercio, Gail McDaniel, Anita Gossett, Cynthia Moody and June Strawbridge

January ‘24

INSIDER

Marion County NAACP Celebration NEW COVENANT MISSIONARY BAPTIST CHURCH Photos by Bruce Ackerman ; portrait of Whitﬁeld Jenkins by Andy Fillmore

923-2023 represented 100 years of operation of the branch in Marion County and 80 years as a chartered branch. The Historical Celebration Commission put together a program with special recognitions and named Whitﬁeld Jenkins as the “Freedom Fighter of the Century.”

Sarah Greene and Donna Wilkerson

Elizabeth Rose, Herman Brown and Sharon Brown

Whitfield Jenkins

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Bruce Williams, Georgette Galbreth and Daniel Banks

Members of the choir

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On the Scene A guide to our favorite monthly happenings and can’t-miss events

WEC OCALA WINTER SPECTACULAR World Equestrian Center January 3-7; 10-14; 17-21; 24-28

KINDRED SPIRITS SANCTUARY TOURS The Farm, Citra January 6 & 20

This hunter/jumper show series will highlight a variety of divisions and class levels, ranging from pony classes, youth riders and adult amateur to Grand Prix level show jumping with big dollar prizes. The Grand Prix classes take place on Saturday nights and oﬀer spectacular competitions in the world-class Grand Arena. Food and drink options onsite. Parking fees vary per event. For more info, worldequestriancenter.com

This animal sanctuary cares for more than 200 residents saved from factory farming and oﬀers tours twice a month, which last for about two hours. The suggested donation is $15 per person, which gives you the chance to visit the rescued cows, pigs, chickens, sheep, goats, horses, turkeys, ducks and geese. No dogs allowed. For more information, visit kssﬂ.org/get-involved

FIRST FRIDAY ART WALK Downtown Ocala January 5

OCALA POLO CLUB WINTER GAMES Florida Horse Park January 7, 14, 21 & 28

The art walk season will continue with live music on the gazebo stage, buskers in the streets and artists with works on display and for sale. There also will be family art activities offered by local arts organizations. Downtown restaurants offer seafood, classic Southern cuisine, barbecue, steaks and more, and other snack and food options will be available. For more information, see bit.ly/first-friday-art-walk

Consider a lively afternoon out with a visit to a polo match. Tailgating is available with free and paid options. Food trucks will be on site, or you can bring a picnic. There are often raﬄe prizes and friendly competitions for the best tailgate decorations based on the weekly theme (Beach Day, Superhero Day, and the like.) Leashed dogs are welcome. For more information, visit ocalapolo.com

MLK EVENTS Multiple locations January 13-15 Marion County will join the rest of the nation in honoring the legacy of Dr. Martin Luther King Jr. with a slate of events in Ocala: January 13th—A food drive will take place at the Second Bethlehem Baptist Association, there will be a prayer breakfast at the Mary Sue Rich Community Center at Reed Place and a wreath-laying ceremony at Martin Luther King Jr. Park. January 14th—An ecumenical service will be held at Fort King Presbyterian Church. January 15th—The MLK Day march will go from the downtown square to the Martin Luther King Jr. Recreation Complex and be followed by the Day in the Park event. To learn more, go to FB.com/proﬁle.php?id=100081906943501 MARTIN LUTHER KING PARADE & GALA WILLISTON Heritage Park and Williston Middle High School January 13 & 15 A new celebration will come to Williston on January 13th, with a gala fundraiser that will include dinner, live music, auctions and raﬄes. Tickets are $30 per person and 22

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proceeds will provide scholarships for local students. The parade will take place January 15th, starting at Heritage Park and ending at Cornelius William Park, and is free to attend. For more information, visit the MLK Celebration-Levy County page at FB.com/groups/335697230479047 THE GRASS ROOTS & GARY PUCKETT/ UNION GAP Orange Blossom Opry, Summerﬁeld January 13 & 27 Dive back into the ‘60s with two bands from that era. The Grass Roots will perform on January 13th at 2:30 and 7pm. Their hits include Sooner or Later, Temptation Eyes and Midnight Confessions. Tickets are $34-$49. On January 27th, Gary Puckett and the Union Gap perform at 2:30 and 7pm. Expect to hear Young Girl, Woman Woman and Over You. Tickets are $54-$69. Check out obopry.com for more information. YOUNG ARTIST COMPETITION: HONORS RECITAL Reilly Arts Center January 14 The 33rd annual recital is by ﬁnalists in the annual Young Artist Competition, in junior

and senior divisions. Instrumental and voice artists will perform. Two winners will go on to perform in March with the Ocala Symphony Orchestra. Tickets are $10 from reillyartscenter.com DARK DESERT EAGLES: ULTIMATE EAGLES TRIBUTE Circle Square Cultural Center January 19 Recreating the look and sound of The Eagles in their heyday, expect to hear this band’s multitude of hits like Hotel California, New Kid in Town and Try and Love Again, songs from Joe Walsh as a solo artist and more. Tickets are $32-$36 per person. Go to csculturalcenter.com for more information. RECOVERY EXPO College of Central Florida January 20-21 The Friends of Recovery Marion will host this expo. There will be vendors and self-care exhibits. A silent auction will raise funds for the Lost and Found Club, which serves recovering people in Marion County. Unboxed Productions will present a live theater production of Bill, Bob, Lois and Friends: Voices of Recovery. Artist Andres Garcia will be painting live and will donating his artwork. For more information, visit landfclub.com

Camellia ﬂowers, photos by Bruce Ackerman

OCALA CAMELLIA SOCIETY FLOWER SHOW Ocala Golf Club January 27-28 The annual flower show, which is free to attend, will offer hundreds of camellias on display, and some for sale. Local residents can enter flowers for judging at no charge. Flower entries start at 7am on Saturday and once the judging is finished the ballroom opens to the public at 1pm. Advice and presentations about growing camellias will be offered on both days, along with flower arrangements and raffles to win plants. For more information, visit fb.com/ocalacamellia-society-100719056688048

COMING UP: JIM STAFFORD Orange Blossom Opry, Weirsdale February 4 The Missouri-born singer/songwriter will perform songs that feel like they have a Florida-focus, with titles such as Spiders and Snakes and Swamp Witch. Many of Staﬀord’s songs have a country vibe and he is a stellar classical guitarist. Tickets are $27-$42. Check out obopry.com for more information.

Unlock the Power of Giving with a Donor Advised Fund at the Community Foundation!

When it comes to making a difference in your community, you have choices, but opening a donor advised fund at the Community Foundation offers a unique, personalized approach. Here’s why you should choose us: • Tailored Giving: We assist you in identifying nonprofits aligned with your passion and vision. • Expert Oversight: We ensure that your donations are used effectively to fuel the causes that matter to you. • Protecting Your Privacy: We act as a discreet intermediary, respecting your anonymity as a donor. By partnering with the Community Foundation, you’ll make a lasting impact on your community, leave a legacy, and support the causes you’re passionate about. Let us guide you in creating a brighter future.

Contact us at (352) 622-5020 to establish your donor advised fund today. Together, we can change lives and build a better tomorrow.

Concierge Care AdventHealth’s new care pavilion in Ocala offers a wide array of services in one location. By Susan Smiley-Height | Images courtesy of AdventHealth

he former site of an upscale automotive dealership in Southwest Ocala is now a stateof-the-art health care facility. The sprawling property at 3949 Southwest College Road, which once showcased BMWs, Volkswagens and Porsches, now is the home of the AdventHealth Care Pavilion Heathbrook. The venue is designed to combine patient services such as primary and specialty care, diagnostic imaging and outpatient lab services. There is even a café in which to grab some refreshments between appointments. The Ocala campus is the fifth AdventHealth Care Pavilion in Florida. “We offer streamlined appointments, extended hours and a concierge-style approach for patient comfort and efficiency,” notes Dr. Darshan Patel, a primary care physician at the Ocala facility. “The local community has shown tremendous support for this accessible care model, appreciating the convenience and comprehensive services available at our care pavilion.” Lauren Rozyla, senior manager of media communications with the AdventHealth West Florida Division, shares that, “in collaboration with Radiology Associates of Ocala, our facility has a suite of imaging services, from CT scans to digital X-rays, MRI, mammography and bone density scanning, all aimed at empowering individuals to take charge of their health screenings conveniently.” Patel is dual board-certified in family and geriatrics medicine and is a clinical adjunct faculty member at Lincoln Memorial University-DeBusk College of Osteopathic Medicine. He moved to Ocala in 2023. We asked the doctor to offer some thoughts about health and wellness, and he outlined the following: •

As a medical professional, I ﬁrmly advocate a whole-person approach to wellness, focusing on various aspects of a

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healthy lifestyle. First, healthy eating plays a pivotal role. At every meal, I recommend consuming an array of high ﬁber, nutrient-dense and antioxidant-rich foods. These include a rainbow of fruits and vegetables, beans, whole grains, legumes, herbs and spices. It's essential to aim for ﬁlling half to three-quarters of your plate with these nourishing options. •

I also recommend limiting sugary drinks like soda or juice cocktails, red meat, processed meats such as sausage or bacon and processed snacks like crackers or chips, and not indulging in cakes, pastries or sweets.

•

Hydration is often overlooked but critical. It's important to stay adequately hydrated with water and ﬂuids throughout the day.

•

Physical activity is another cornerstone of wellness. Building more activity into daily life, such as parking farther away or always taking the stairs, is beneﬁcial. I recommend a routine of regular moderate physical activity that includes aerobic or endurance activities like running, swimming, biking or brisk walking, strength training or resistance activities such as weightlifting, or bodyweight exercises like squats or lunges, stretching, some forms of yoga and balance activities. Always consult your doctor before starting a new activity.

•

Avoidance of risky substances is so important too. I strongly advise against tobacco use and excessive alcohol consumption, as they increase risks for many cancers and heart diseases.

•

Quality sleep is often undervalued but crucial for overall health. You should aim for seven to nine hours of sleep per night and develop an evening routine to relax before bedtime.

•

Social connections are an essential aspect of well-being. Spending time with friends and family who lift your spirits and engaging in meaningful volunteering can greatly contribute to mental and emotional health.

•

Stress reduction techniques are invaluable in maintaining wellness. Taking time for oneself, practicing relaxation methods like meditation or yoga, and spending time in nature can signiﬁcantly reduce stress levels.

•

Setting SMART goals (Speciﬁc, Measurable, Attainable, Realistic and Time-bound) is an eﬀective strategy for personal improvement.

•

Lastly, staying proactive in health care by scheduling an annual wellness visit with your primary care physician is crucial. This includes updating medical records, discussing preventive measures and setting up a patient portal for convenient access to personal health information.

The new AdventHealth Care Pavilion at Heathbrook is open 7am to 7pm Monday through Friday, with lab hours from 7am to 5pm and imaging hours from 7:30am to 5pm. Those wishing to learn if their health care insurance plan is accepted may call (352) 401-8800. For more information, go to adventhealth.com/ care-pavilion/adventhealth-care-pavilion/ heathbrook

“These practices, when integrated into daily life,” Patel oﬀers, “contribute immensely to a wellrounded and healthy lifestyle.” January ‘24

everyday heroes

helping Marion County looks to find ways to support its first responders.

By Jennifer Hunt Murty

irst responders, including members of law enforcement, are more likely to die by suicide than in the line of duty according to the Centers for Disease Control and Prevention. Experts on the subject point to one big risk factor: Some ﬁrst responders avoid mental health services that could help them cope with trauma due to the stigma, real or perceived, about seeking help within professions that prioritize bravery and toughness. Lisa Lynn, a licensed mental health counselor at Dove Wellness & Counseling in Ocala, along with mental health clinician Brian Freeman, recently

completed the Redline Rescue Training through a University of Central Florida program dedicated to connecting firefighters and their families to trained peer providers and culturally competent clinicians in their times of need. “They are called to the scene of catastrophic events to make sense out of the senseless, provide comfort and save lives amid utter chaos and horrified bystanders,’’ Lynn explains. “The stress of maintaining their cool, masking any signs of distress in public, and then moving on to the next call or calls of the day, which could be equally horrific, operating on little to no sleep, is unique to first responders and makes them vulnerable to depression, anxiety and/or substance abuse IF these events are left unprocessed with a peer support team, trusted friend or a licensed professional.” Another challenge locally is an overwhelming workload that continues to grow. First responders have no control over population growth in Marion 30

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County, and law enforcement and fire departments have struggled to keep pace with the demand for services, even with significant increases to their budgets. At a Marion County commission workshop last year, Marion County Fire Rescue officials reported to commissioners that from 2010 to 2022, they had an 8.06% increase in budgeted positions while their call volume increased by 65.17%. The volume of calls for service firefighters and paramedics field during their grueling 56-hour workweeks has been a big challenge for some Marion County fire stations, which were experiencing twice the number of calls that is considered safe. Making matters worse, the department is shorthanded, requiring the crew members to work mandatory overtime after their 56 hours. The Need Is Real Leaders of Marion County’s law enforcement and fire departments were reminded just how important mental health wellness and peer support are this past year after two suicides within MCFR less than two weeks apart last January. There have been four deaths classified as suicides within that department since 2019; however, other department losses have left lingering questions about whether that figure is inaccurate. MCFR Fire Chief Jim Banta noted that suicides have increased among firefighters and paramedics nationwide, even while it’s often difficult to track which deaths are suicides. The Firefighter Behavioral Health Alliance (FBHA) estimates that only 40 percent of firefighter suicides are reported. Overcoming the challenges of meeting the emotional and mental health needs of his members has risen to the top of Banta’s very long list of needs for MCFR. How does he plan to do that? “By controlling the things we can control,” Banta says, adding that agency officials are looking for ways to ramp up mental health resources. They’re also adjusting policies regarding discipline for substance abuse. Previously, substance abuse led to an automatic dismissal for an MCFR member, but Banta notes that the department has adjusted that policy and is now looking at substance abuse as a mental health issue. MCFR policy was

updated last year to provide for “a last chance” option that would allow for addiction treatment before automatic dismissal. Banta hopes the change will help the men and women in the MCFR feel more comfortable with coming forward if they need help or if they see one of their ﬁre family members struggling with substance abuse.

methods. He initiated the creation of a cellphone app with support content, started a regular podcast that officers can listen to “in their downtime,” and designed posters with QR codes that leads them to available resources. MCSO has also organized training sessions for Phillips to speak to agency staff on coping with the pressures of the job. “When we think of the stress that first Making Support Services More Readily Available responders deal with, we tend to only think about The Marion County Sheriff ’s Office has increased the cognitive impact. But it’s more than that, the number of people who serve as chaplains. especially if they don’t deal with it,” he shares. Previously, only one “Many first responders chaplain oversaw the live in a ‘constant state of needs of the almost 1,700 fight or flight’ due to the incarcerated people at the nature of their shift work county detention facility If there is no way to offset and the almost 1,000 MCSO the high-stress, constantemployees. That role has vigilance state, it will wear now been split between on your body. Over time, two chaplains, one focused the elevated cortisol in primarily on inmates your body will physically and the other on MCSO affect the body.” staff, according to MCSO Phillips said when first Chaplain Vern Phillips, responders experience a — MCSO Chaplain Vern Phillips who has served the high-stress situation, department in that role it can take 12 to 24 since 2018. hours for them to “reOne of the things regulate.” A two-days Phillips noted when he on, two-days off type took the position was of shift schedule and that the jail had quite a hopefully participating few programs in place in enjoyable activities to help provide spiritual can help their nervous support, but the agency system relax and did not have that type of their heart rate and proactive programming digestion return to a in place for its own staff. good state. But then Phillips is finishing they return to work, his doctorate education and the cycle starts program on trauma to anew. complement the degrees Phillips has also he holds in pastoral implemented group counseling. He believes Bible studies for chaplains need to agency staff. consider the entire well-being of those to whom “I still feel that there is a lack of the spiritual they minister, which includes “mental, emotional, component and that is something that God has physical and spiritual” aspects. sort of laid on my heart to impact,” he notes. He acknowledged that law enforcement has The Marion County Hospital District has historically placed a lot of emphasis on physical also tried to fill in the gaps for funding mental well-being in order to have the strength that the health wellness for first responders. In its 2023job requires. But Phillips points to a “change in 24 budget, the district added $275,000 to provide culture” that has seen more acknowledgement of additional counselors, like Lynn, who are specially the mental and emotional needs. trained to help first responders. Despite that, a But Phillips is just one person, so he sought district spokesperson noted the stigmas associated ways to reach more officers through different with seeking help remain.

When we think of the stress that first responders deal with, we tend to only think about the cognitive impact.

January ‘24

Getting The Support They Need Most ﬁrst responders interviewed over the past year point to the support of their family to being key to maintaining their mental health. That support, however, can be strained when a 100hour workweek, in the case of MCFR, leaves their families frustrated about managing a household without them. In a 2021 report, the CDC pointed to studies correlating higher suicide rates among those with “relationship problems” and ﬁrst responders because the very nature of their challenging work schedules and extreme family-work demands

Brian Freeman and Lisa Lynn recently completed the Redline Rescue Training with Lakeland Fire Rescue through a University of Central Florida program UCF Restores. The program is dedicated to connecting ﬁreﬁghters and their families to trained peer providers and culturally competent clinicians in their times of need.

contribute to relationship strains magnifying the threat to this worker group. Phillips hopes to reduce some of the family stressors that could add to angst with MCSO workshops on practical subjects such as budgeting. Additionally, ﬁrst responders interviewed over the past year pointed to “station family” and the “brotherhood” continuing to play signiﬁcant roles in maintaining a member’s mental health. “You know the old ways of, ’Suck it up, buttercup’ when I started have drastically changed,’’ Phillips says. “Then, there was no conversation. You would go to bad calls and see very bad things. It was only the camaraderie around the station, your station family, that usually supported you through all that.” Banta notes that previously there “was really no acknowledgment of, ’Hey, these things 20 or 30 years down the road are still going to be troublesome.’” But in the last 15 years, there has 32

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been a progressive shift to address the issue, such as debriefs to help process incidents. “I think we have to be strong for the community, and sometimes that makes it hard to admit we need help,’’ he offers. “We’re all human. We’re all vulnerable and we all need some sort of support. As the fire chief, I have to be strong. Yet, it’s also important for me to show that I get help if I need it.’’ Banta says he tries to stress to his crews that they remember, “Yes, we are involved in a lot of bad things, but we do so much good. In the same shift, you could deliver a baby on one call and then be the last person to speak to someone before they die on another.” He quickly adds, “The responsibility is powerful, but it’s really the best career in the world.” Jeff Gold had a long career as a first responder in law enforcement and fire services before being elected as a Marion County commissioner in 2016. He has since returned to fire service in a neighboring county. In a prior interview, he admitted to witnessing more than his share of horrors, some of which took longer than others to process. Gold recalled arriving at an accident scene where three children were trapped in a car that was on fire. Despite his best efforts, including sustaining burns himself, he could not rescue the children. Experiences like that, he says, especially when children are involved, stay with him. Lynn shares memories of growing up with a first responder. “It was not the norm to speak with a counselor as it was considered a sign of weakness, perceived or real,’’ she recalls. “My own father, who served as a Metro-Dade Police Department officer in the worst of times during the 1980s riots, did not seek counseling despite being exposed to horrific acts of violence, mandatory overtime, staff shortages and lack of sleep. ‘Pull yourself up by your bootstraps, chin up and march on’ was his modus operandi.” However, Lynn says, she is encouraged by the shift she is seeing among first responders. “I am pleased to see leadership in Marion County embracing the importance of mental health and wellness that can be restored, maintained and sustained by working with a professional counselor,’’ she states. “The stigma is being reduced because awareness is being increased regarding the normalcy of talking to a neutral, qualified, professional who provides a safe place to 'let it all out' and process the unthinkable. “First responders are human beings who need other human beings,’’ Lynn continues. “We need to continue to spread the news that the badge does not resolve the trauma behind the badge but having a safe place to lay it down will.”

TIPS FROM LISA LYNN, DOVE WELLNESS & COUNSELING What signs should alert a first responder that they need to seek professional help? Any observable change in their behavior, whether they notice it first, or if a peer, friend or spouse notices. These can include an inability to regulate their emotions, significant increase in intensity of emotions that are disproportionate to the event (punching a wall over spilled milk, for example), lack of effective performance at work, disruptions of sleep or appetite (too much or too little of either), experiencing difficulty maintaining important relationships, loss of interest in activities previously enjoyed, change in physical health (gut issues, migraines, fatigue, etc.), increased substance use or risky behaviors as a coping mechanism, unresolved trauma that is triggered by exposure to trauma on the job resulting in anxiety, depression or panic attacks. What advice do you have for how family and friends of first responders can support them? There is great value in listening. There is great value in just being there. Even in silence. Often, first responders do not want to 'burden' their spouses with details of calls they responded to so as to spare them. And they may not want to rehash the details themselves as their mental health was adversely impacted. Simply being present is enough. Allow them to speak at-will; give them space not to speak until ready. Do not try to fix the problem or delve for details that you may not be able to handle. Leave that part to trained professionals. In the meantime, support them as best you can, while allowing them to figure out their own coping strategies. Keep the lines of communication open, and do not take distressing behavior personally. Be on the lookout for any significant change in their behavior such as signs and symptoms of depression, anxiety or increased substance use, which could be potentially dangerous left untreated. Call a peer support hotline or join a support group to assist with your own support as needed.

January ‘24

Growing Stronger BY JOINING TOGETHER TO PROMOTE HEALTH AND WELLNESS FROM THE GROUND UP, SEVERAL LOCAL ENTITIES HAVE CREATED OPPORTUNITIES FOR PEOPLE TO CURB FOOD INSECURITY AND GROW THEIR OWN NUTRITIOUS FRUITS AND VEGETABLES WHILE BUILDING COMMUNITY CONNECTIONS.

BY SUSAN SMILEY-HEIGHT PHOTOS BY BRUCE ACKERMAN

bright morning sun beams down on several gardeners bent over raised beds inspecting their winter crops. Their cheerful chatter is as colorful as the bright leafy greens, giant yellow sunﬂowers and deep purple blossoms of blue porterweed, a Florida native that is great for attracting pollinators.. The Ocala Wellness Community Garden is ﬁlled 34

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with an abundant array of vegetables, herbs, ﬂowers and even a papaya tree. And those who toil there also grow a sense of health, well-being and family. “Everybody brings something to the table,” says Rachelle Roper, founder of the Feed the Need Garden nonproﬁt, one of four partners in the garden. “Everybody shares ideas, cuttings, starter plants or seeds, and it goes beyond growing food: It’s

family, it’s friendship, it’s community.” The community garden is a partnership between the city of Ocala, Florida Department of Health in Marion County, Marion County Hospital District and Feed the Need Garden. Participants pay $10 a year for one garden plot, which includes a raised bed, soil, seeds, fertilizer, gardening tools and access to water. The garden, at 2233 West Silver Springs Boulevard, got its seed of a start in January of 2016, when members of the agencies worked to find solutions for neighborhoods like this one that have limited access to affordable and nutritious food, traditionally referred to as a food desert. “There is no grocery store within walking distance, so this was to be able to offer fresh, healthy food to people in the community,” explains Roper. “It was initially started to help people have better access to fresh, healthy food, to be more active, to get them outdoors, just overall better health in general.” Before the first spade of soil was turned eight years ago, the partner agencies walked the nearby neighborhood and polled residents, and “they were excited,” notes Tracey Sapp, the health education program manager for the Florida Department of Health in Marion County. “Getting healthy choices for them was difficult, and it relates to chronic diseases as a whole, whether it’s your heart or diabetes, and when we talk about decision making and healthy choices, this is your first one,” Sapp says as she surveys the garden beds. “And getting out here is good for your mental wellness and getting vitamin D from the sun. It’s mental wellness, it’s physical wellness and eating fresh vegetables is helping with chronic disease. Anytime you’re dealing with healthy food choices, you’re going to deal with wellness.” The gardeners come from within the community as well as outside of it. Among the first two to claim raised beds were Jean Tyler and Penny Goh. “There used to be a lot of young people and families, and children would come to the garden. Since COVID, we’re seeing a lot more seniors,” offers Tyler. “I live in a senior development, and I have a small yard, so this works perfectly for me. We try to come once a week but I’m going through cancer right now and sometimes with chemo I can’t come like I used to, so Penny covers for me. It is a family, a community family. And tell the city don’t ever try to take it away.” “I am retired, and I do not want to waste my time watching TV. I just love gardening, all my life,” enthuses Goh, who has six raised beds. “It makes

Rachelle Roper

Tracey Sapp, Jessica Cole and John Spencer

Janet Hsiao

me happy. And if I am ever sad, I put a chair here and watch all my plants and then I’m happy.” Goh notes that during December, her beds were filled with fresh “chard, kale, bok choy, collard greens, mustard greens, cabbage, tomatoes and bell peppers. It depends on the season.” She comes to the garden daily, usually for three or four hours. “You sweat, but when you love something, it doesn’t feel hard,” she offers. “You enjoy every minute.” Roper says the garden currently has 75 raised beds and three elevated beds for easy accessibility. “We started with 25 beds and have expanded,” she notes. “Originally, this garden did not have papaya trees or pigeon peas or moringa or lemon grass. It started with traditional vegetables, like this time of year would be broccoli, lettuce, cabbage, cauliflower, collards, different greens. It just grew from there. The participants have learned what they like to grow, like to eat and have added to that and brought their own things to grow, which I love, and that way the person gardening next to them learns about something that maybe you wouldn’t see in the grocery store, like moringa leaves or curry leaves.” And, she adds, “For me, education is key. I said I don’t want to just grow food and give it away because what happens if that resource isn’t 36

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available anymore. People need to know how to grow their own food. To me, it’s heartbreaking knowing we have people going hungry in our own community. That’s how Feed the Need started.” Feed the Need Garden also has gardens in Belleview and other locations and is partnering with Second Chance Church to create an “agricultural farm” on 31 acres on County Road 484. “We just started a community garden there that will be expanded to include more gardens, fruit trees and livestock,” Roper explains, “and we just put up a building to teach classes out of. We start with raised beds and then expand on diﬀerent ways of growing.” Jessica Cole, vice president of community health programs for the Marion County Hospital District (MCHD), notes that her agency also has gardens throughout the county. “One of our internal programs is FANS, Fitness and Nutrition in Schools. We have raised garden beds at all public elementary schools in Marion County. At the middle and high schools, we have greenhouses and hydroponic systems. The idea is we start them oﬀ young, learning to grow their own food and that healthy food really does taste good. They are more likely to try it if they are growing it. As part of FANS, we want families in the community to also be

Jean Tyler

involved in growing their own food, and wellness and nutrition, so we are involved in several community gardens, in Ocala, Belleview and at Greater New Hope Church in Silver Springs Shores.” The MCHD also has several “therapeutic” gardens, such as those at SMA Healthcare (formerly The Centers), which offers mental health services, and Beacon Point, a MCHD facility that provides inpatient detoxification and residential substance use services. “Gardening can be very therapeutic and if you’re growing your own food, you’re likely to be a little bit healthier,” Cole notes. “Part of the initiative is to bring it all full circle to impact youth and adults in the community.” How the partners work together includes financial support and digging in the dirt. “We manage the property we sit on,” says John Spencer, a division head with Ocala Recreation and Parks, as he motions around the expansive fenced-in garden area, which is visible to travelers on the boulevard. “Feed the Need is our educator on gardening and Florida native plants and what’s in season, the Marion County Hospital District is educational support and financial support, and the health department is a financial supporter. All of us send someone on workdays and help with bed building and cleaning. We all get our hands dirty.” Cole says Roper “is a wealth of information” for the garden in West Ocala. “Rachelle is great about setting up quarterly plantings and is amazing with the educational component,” Cole explains. “And she will purchase items if they need to rebuild beds, all of the plants, fertilizer; she invoices me and that’s part of our investment in the community.” Cole adds that the impact of this garden, and

Penny Goh, Rachelle Roper, Jessie Driggers and Jessica Cole

others, is personal. “Eating vegetables is important for overall health and wellness. I’ve seen it work within my own family,” she shares. “But I know with some folks it can be a challenge if they don’t know how to access healthy food or are worried about finances. For me, a huge part of the initiative is trying to make it affordable and accessible for individuals in the community. There is so much research and I’ve seen it personally that eating healthy and getting more fruits and veggies in your diet really can have a huge impact on chronic diseases.” The MCHD diabetes initiative offers free classes and partners with other entities to offer support and education. “We talk a lot about incorporating veggies in your diet,” Cole says of that initiative. “I know how important prevention is.” And, she adds, “It makes a huge impact to teach them at an early age. It’s fun to hear a kid say, ‘Oh, that’s where a carrot comes from,’ because they don’t know unless you show them. It’s amazing.” Learn more at bit.ly/ocalawellnesscommunitygarden January ‘24

Sleep and Weight: Is There a Connection? Consistent, quality sleep is important for maintaining a healthy weight. Three weight loss professionals tell you why.

Written by Nicole Hernandez, DPT, in collaboration with the National Council on Aging

leep–or lack of it–can have wide-ranging impacts on how your body functions. Without sleep, your body can’t always regulate the hormone and energy systems that play an integral role in your health. The Reviews Team at the National Council on Aging asked three qualiﬁed professionals to contribute their perspectives on sleep’s role in weight loss and overall health: Chris Kacyon is the Department Head of the Health and Fitness Science Department at Wake Technical Community College in Raleigh, North Carolina, and former physiologist at Duke Lifestyle and Weight Management Center in Durham, North Carolina; Katie Rickel, PhD is a clinical psychologist and Chief Executive Oﬃcer of Structure House, a residential weight

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management facility in Durham, North Carolina; Ann Kriebel-Gasparro, DNP is president-elect of the Gerontological Advanced Practice Nurses Association Sleep regulates two important hormones that inﬂuence appetite: ghrelin and leptin. Ghrelin tells your body it’s hungry, while leptin tells it you’re full. Inadequate sleep disrupts these hormones. Short sleep duration increases ghrelin levels and decreases leptin levels. That means you feel more hungry throughout the day, but you’re less likely to feel satiated. Increased hunger isn’t necessarily associated with bigger, more frequent meals. Instead, it’s associated with snacking. Research showed people who sleep less tend to snack on high-carbohydrate foods (like sugary sweets) to ﬁnd more energy

during the day. “Foods with high sugar content lead to a higher risk of diabetes. Lack of sleep, poor dietary decisions, and obesity are directly related,” says Kacyon. One large two-year study of 810 people (average age of 50 years) showed that sleep can predict weight loss success. Over a six-month period, those with self-reported sleep disturbance had less success losing weight and kept a higher fat percentage compared to those who reported sleeping an adequate amount. Other studies agree that sleep deprivation is associated with more fat deposits, particularly around the torso. One of the main reasons people store more body fat in response to sleep deprivation is higher levels of ghrelin and an increased appetite, but the two-year study suggested there are underlying reasons related to how the body releases and uses energy in a fatigued state. High ghrelin levels promote fat creation and storage in the body. While this is a normal process to turn food into stored energy for our daily activities, high ghrelin levels due to sleep deprivation could interfere with healthy amounts of fat storage and production, but scientists don’t fully understand this link yet. The same large two-year study also found that sleep deprivation negatively affects weight maintenance. Those who self-reported sleep deprivation but lost fat were more likely to regain it. Regained fat is likely due to increased appetite and snacking, but other underlying reasons remain unclear. Sleep has a major influence on your body’s energy production processes, also known as metabolism. A poor night’s sleep can throw off your body’s circadian rhythm, which is responsible for regulating hormones that influence your energy metabolism, including how you process glucose (sugars) and cholesterol (fats). One of the most common metabolic disorders associated with poor sleep is type 2 diabetes, a chronic condition that affects how the body processes glucose. Research found that every

hour of sleep deprivation per night was associated with a 14 percent higher prevalence of type 2 diabetes. Those with high sleep variability (lack of consistent sleep duration) combined with less than five to six hours of sleep per night have more blood sugar while fasting and a shockingly high 62 percent prevalence of type 2 diabetes. It’s no secret that adequate sleep gives you energy during the day, but how? As you slumber, your body cycles through sleep stages, each with its own purpose. One of the last stages, known as deep sleep, is when the body is most active in rebuilding itself. During this time, your body repairs muscles, activates the immune system, and regulates energy production. The Institute for Functional Medicine suggested that sleep may regulate energy production by influencing a cellular structure called the mitochondria, although it’s only seen this in animal models so far. This structure converts energy from our food into energy our body can use. Sleep deprivation may negatively impact this process, contributing to sluggish body function and disease. Sleep plays a major role in regulating emotions. Adequate sleep and dreaming allow us to store experiences into our memory and process positive and negative feelings. A review of more than 90 studies highlighted emotional and cognitive issues, including mood disorders, as short-term consequences of sleep deprivation. Over time, this can evolve into depression or other stress-related disorders, often characterized by a loss of interest and motivation to participate in activities like exercise. Unfortunately, many links exist between depression and weight gain due to metabolic disturbance and inflammation, but sleep can help combat these issues.

Medical Conditions And Sleep

Obesity often coincides with medical conditions that negatively impact sleep quality and quantity. Kacyon says people with obesity have a higher risk of developing sleep apnea. Excess fat deposits can narrow the airway, making it diﬃcult to breathe. At night, this looks like snoring, pauses in breathing, and sporadic waking—all of which contribute to a poor night’s sleep. Doctors often recommend elevating the head of the bed or using a continuous positive airway pressure (CPAP) machine to open the airway during sleep. But if you suspect you may have sleep apnea, you should talk to a doctor ﬁrst. Those with obesity have a higher prevalence of restless legs syndrome. This condition is associated with sleep apnea, depression, and January ‘24

other chronic conditions negatively impacting sleep. A study from the Journal of Clinical Sleep Medicine underlines how modifiable lifestyle habits, like increasing physical activity and managing weight, can significantly reduce symptoms. While lack of sleep increases the risk of developing diabetes, research has shown that having diabetes can impact sleep quality. Unique sleep-disrupting factors related to this condition include frequent urination, low blood sugar, and peripheral neuropathy. People with diabetes should ask their doctor about minimizing sleep disturbance, which can help regulate metabolism and prevent other obesity- and sleep-related conditions. People with obesity are four times more likely to report pain than those who are not obese. Overweight status is also associated with at least 20 percent greater rates of recurring pain than normal weight status and increases with obesity levels up to 254 percent. Studies show disturbed sleep is significantly associated with obesity and pain, but regular physical activity can help. In the United States, 70 percent of those over the age of 65 have high blood pressure, which is highly associated with rates of obesity and poor sleep quality. Kacyon explains that you need uninterrupted sleep to let your body regulate your nerves, heart, and blood vessels. “When you struggle to get quality sleep, the body’s nervous system acts as if you are awake and ready to be active. This leads to heightened heart rates and blood pressure during cycles where they should be down-regulating,” Kacyon notes. High blood pressure is often a result of poor sleep rather than a cause, but it’s strongly associated with sleepdisrupting conditions, like sleep apnea.

Does Sleep Help You Lose Weight?

“Weight loss is strongly tied to a good night’s sleep,” adds Kacyon. Rickel agrees, reinforcing sleep’s role in hunger, energy, and mood regulation. Poor sleep habits may hinder successful weight loss, so incorporating sleep hygiene into your journey can help set you up for success. Excess weight takes a toll on your mental and emotional health, and it’s hard to know what to address ﬁrst. Optimizing your sleep schedule is a good ﬁrst step in regulating the mind and body. Sleep plays a key part in regulating emotion and managing stress, which combats mental 40

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health disorders associated with weight gain, like depression. Rickel provided three tips to stay optimistic during your weight loss journey: • Set goals around behaviors rather than outcomes: While we cannot directly control how much weight we lose and how quickly we lose it, we can directly control the behaviors that will eventually result in weight loss. Arrange to give yourself a reward when you have, for example, increased your step count by 1,000 by the end of the week, when you include a fruit or vegetable in every meal, or when you plan a full week’s worth of meals and stick to the plan. You can control these behaviors and feel proud of those accomplishments, even if the weight loss doesn’t show right away. • Use repetition for your meals: Many people become stressed and may give up altogether when they buy into the notion that healthy eating needs to be complicated and requires

hours of meal preparation. Research shows that people who use repetitive meal structures (for example, cycling through the same three breakfasts, three lunches, and three dinners) tend to lose more weight and stick to their plan. Don’t overcomplicate things. • Find support: There are plenty of support groups available (often for free) for those on a weight loss journey. Overeaters Anonymous and TOPS (Take Oﬀ Pounds Sensibly) are two popular ones, but many universities, hospitals, and places of worship also oﬀer these groups. People tend to do better on their weight loss journeys when they have support, so this is a great step.

Aligning Sleep With Diet And Exercise

Kacyon says that physical activity is important for regulating your sleep cycle, but it’s important to time exercise bouts—and diet—carefully. Exercise and food may positively or negatively influence your circadian rhythm and sleep patterns, so if you’re trying to align sleep with your weight loss routine, consider the following: • When in doubt, move about: Engaging in any physical activity during the day is shown to regulate misaligned circadian rhythms. The American College of Sports Medicine (ACSM) and the CDC recommend adults engage in at least 150 hours of moderate-intensity exercise or 60-75 hours of vigorous-intensity exercise with two bouts of strength training every week. Breaking down these guidelines into 10–30 minute bouts of exercise can help you incorporate movement into your day. • Perform vigorous exercises earlier in the day: Although you should incorporate exercise into your routine, Kacyon recommends scheduling vigorous activities for the morning. Highintensity exercise can elevate the heart rate and release stress hormones. This is a normal, healthy response to exercise, but it’s not ideal when trying to sleep. • Eat a healthy breakfast: Aim to eat most of your daily calories at the beginning of your day. Opting for a large, high-protein breakfast and smaller subsequent meals improved blood sugar control in those with diabetes and can decrease your appetite for the remainder of the day. • Opt for earlier dinners: Studies have shown that having dinner close to bedtime can make it difficult to fall asleep. Instead, schedule your dinner a few hours before sleep to allow your body to digest your food (and avoid nighttime heartburn). Consuming anything an hour or less before bed increases the likelihood that you’ll wake up during the night. • Establish a regular meal pattern: Pick a consistent meal schedule and stick to it. Your eating pattern can influence your circadian rhythm, including your sleep and metabolic patterns. No study has established an ideal eating schedule, but it’s generally agreed that irregular eating patterns hamper weight loss.

Sleep Is About More Than Weight Loss

Optimizing your sleep schedule is an important part of a healthy lifestyle. Getting adequate sleep provides the energy to visit grandchildren or the motivation to be active in your community. Positive lifestyle changes improve your general

health, regardless of your current weight. Consistently good sleep is important for everyone’s health, but if your sleep schedule feels off-track, try addressing your sleep hygiene first. Kriebel-Gasparro shares some advice that works for her patients. We also consulted the Journal of General and Family Medicine and the Sleep Hygiene Index (a clinical test that scores sleep hygiene practices) to develop a complete list of ways to improve your sleep: • Set a routine: Go to sleep and wake up at the same time every day to get your body used to a consistent, predictable pattern. • Avoid caffeine in the evening: Caffeine can make it difficult to fall asleep and may increase bathroom visits during the night. Caffeine disrupts sleep up to six hours after consumption, so avoid drinking coffee, tea, and soda in the afternoon. • Eat regular meals: Schedule three meals daily with light snacks if you feel hungry, but avoid eating heavy meals before bedtime. • Limit fluid intake before bed: If you need to use the bathroom often at night, avoid liquids (including alcohol) before you sleep and prioritize water intake in the morning instead. If you have heart or circulation problems, talk to your doctor before starting this practice, as it can influence these conditions. • Put the electronics away: Screens emit blue light, which tricks your brain into reducing sleep hormone levels (melatonin), making it hard to fall asleep. Opt for other activities that better prepare you for sleep, like reading a book. • Create a relaxing environment: Sleep in a dark, quiet bedroom with a temperature of about 75 degrees Fahrenheit. If your bed feels uncomfortable, consider changing your January ‘24

How To Talk To Your Doctor About Sleep Issues

mattress or upgrading your bed frame to an adjustable base. • Move often: Morning endurance exercise, like walking and swimming, improves the ability to fall asleep at night. But exercising to the point of sweating before bed may keep you awake. • Go outside: Your brain uses daylight to regulate sleep patterns, so venture outdoors and get some sunshine. • Calm your mind: If your mind is racing before bed, make a to-do list and manage it in the morning when you’re well-rested. If you need more support, consider talking to a therapist who can oﬀer solutions. • Keep a sleep diary: Not sure which sleep hygiene tip is most beneﬁcial for you? Track your patterns using a sleep diary, including meals and physical activity, for at least a week.

If you’re concerned about your sleep patterns but you’re not sure where to start, consider using your sleep diary as a way to collect information for your doctor. Then, you can work with your doctor to make improvements. Be sure to discuss the following, as they may reveal some clues: • Your current medication regimen • Family history of sleep disorders • Your emotional and mental health status • Trends in diet, exercise, and energy levels • Smoking and alcohol intake • Patterns in urination and bowel movements If you need further guidance, ask if you should see a sleep specialist.

Bottom Line

Sleep may be a key component of weight loss. It can inﬂuence hunger and satiety, energy production, and motivation for physical activity. Getting a good night’s sleep is helpful for everyone. An adequate sleep schedule of seven to nine hours per night can maintain physical, emotional, and mental health. If you’re concerned about your sleep schedule, discuss it with a medical professional. Your doctor can identify areas for improvement and point you in the right direction. To learn more, go to ncoa.org

Key Facts

• In the United States, 41.5 percent of adults over 60 are living with obesity. • 35 percent of American adults don’t get the recommended seven to eight hours of sleep. • Adequate sleep duration and quality may help you lose and maintain weight. • Studies show that restricted sleep aﬀects hunger hormones, increasing your appetite and diminishing feelings of fullness. • Lack of physical activity and poor diet interrupt our natural circadian rhythms, which limits weight loss success. • Research shows that sleep deprivation may cause people to eat more snacks with a high carbohydrate content, like sugary foods.

Are you getting seven to nine hours of sleep every night? If not, you may be limiting your health potential, especially if you’re watching your weight. Sleep and circadian rhythms play key roles in regulating energy, hunger, and mood. Inadequate sleep has short- and long-term consequences on physical and mental health, so prioritizing sleep hygiene is critical to your overall wellness.

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HERE’S TO HEALTHAND WELLNESS Thanks to science and fads, health and wellness topics are always evolving. Here’s a roundup of some of the trends that might help you be your best self in 2024. By JoAnn Guidry

Chrono-nutrition The weight-loss diet business is all about what and how much we eat. But chrono-nutrition is an emerging ﬁeld of science focused on when we eat, particularly to be in sync with our body’s 24-hour circadian clock. Our digestive system is linked to our circadian rhythms of waking and sleeping. What time of the day we eat has a great impact on how well we function throughout the day and sleep at night. Eating out of step with our 24-hour body clock can lead to cravings, fatigue, poor mood, lack of focus and metabolic disorders. Here are a few basics of chrono-nutrition that the science says will align you with your circadian clock and lead to improved overall health: • Eat most of your calories in the morning or at least by 3pm. Your last meal of the day should be your smallest. • Avoid eating in the late evening, particularly around and after 9pm, when melatonin, the sleep hormone, release begins. Digestion interferes with melatonin release and leads to poor sleep, fat storage and impaired glucose regulation. • Our bodies like consistency, so eat regular meals around the same time daily to keep your 24-hour clock humming.

Sound bath A sound bath is described as a full-body meditative experience where you are bathed in sound waves while lying down, typically on a yoga mat. The sound waves can include those created by singing bowls, chimes, tuning forks, rattles, percussion and even chanting. The sessions can last from 15 to 60 minutes, with the goal being deep relaxation. Stand-alone sound bath businesses are popping up across the country, but sound bathing is usually oﬀered at yoga and meditation studios. A 2020 study of 105 participants who took part in a 40-minute sound bath reported reductions in negative moods with an increase in positive moods. There was also a decrease in heart rate in those who allowed themselves to be monitored.

OutdoOr exercise and your brain While any and all exercise is good for the body and mind, outdoor exercise may have the edge when it comes to cognitive function. Researchers with the Canada-based University of Victoria and York University recently published a paper titled, Exercising is good for the brain but exercising outside is potentially better. Using advanced electroencephalography (EEG), the researchers assessed the cognitive function of 30 participants in their early 20s after 15-minute indoor or outdoor walks. After the latter, cognitive performance and brain EEG signatures associated with working memory were more enhanced compared to the indoor walks. The researchers concluded that the environment in which we are active plays a substantial role regarding increasing cognitive function. The takeaway? Exercise outdoors as much as possible and you’ll not only be physically more fit, you may also get smarter.

Multi sensory saunas Regular sauna session benefits include relaxed muscles, improved blood flow and skin health. A recent study published in the Complementary Therapy in Medicine journal found that a 25-minute sauna session had similar cardiovascular benefits as exercising on a stationary bike for the same amount of time. Now comes the multi-sensory Aufguss sauna experience. Originating in Germany, an Aufguss sauna involves an Aufgussmeister who pours essential oil-infused water onto a sauna’s hot stones. Then the Aufgussmeister uses rhythmical towel movements to circulate the essential-oils fragrant air. This combines the traditional sauna use with aromatherapy to engage multiple senses, leading to a deeper state of relaxation and overall well-being.

MindfulnesS Considered a form of meditation, mindfulness is paying attention to the present moment without judgment. Mindfulness can take place during a meditation session or as a standalone practice at any time. Based in Buddhist and Hindu teachings, mindfulness is derived from the concept of sati, which encompasses attention and awareness. Jon Kabat-Zinn, who studied mindfulness extensively under several Buddhist teachers, is credited with the emergence of mindfulness in Western culture. As a professor at the University of Massachusetts medical school in the late 1970s, Kabat-Zinn established the Mindfulness-Based Stress Reduction (MBSR) program to treat chronic pain. The MBSR program helped people pay attention to their chronic pain with awareness rather than trying to avoid it, which only caused more distress. Thanks to Kabat-Zinn’s success with the MBSR program, mindfulness has become a mainstream therapeutic technique. This includes Mindfulness-Based Cognitive Therapy, Commitment Therapy and Dialectical Behavior Therapy. A mindfulness session can simply begin by sitting down and taking deep breaths, preferably inhaling through your nose, holding for a count of ﬁve, then exhaling through your nose for a count of ﬁve. Repeat and focus on each breath, as well as the scents and sounds around you. Shift your attention to your thoughts, observing each without self-criticism and judgment. Sit with those thoughts and just be in the present moment until you feel a sense of calm. During your day for a mini-mindfulness refresher, take a moment to just be present where you are.

Forest bathing No, this is not about taking a bath in the forest. Shinrin-yoku, which in Japanese means forest-bathing, is about immersing yourself in the woods and reaping the benefits of being out in nature. In a study that was published in the Environmental Health and Preventive Medicine Journal, researchers conducted field experiments in 24 Japanese forests. Half of the study participants walked in urban areas and half walked in the forest. On the next day, participants switched where they walked. The results showed that walking in the forest lowered pulse rate, blood pressure and cortisol much more significantly than walking in the urban area. Besides the calming green space of the forest, trees and plants release phytoncides, which are essential oils that protect from parasites and germs. When we breathe in these natural antimicrobials, our bodies also get a protective boost. Phytoncides promote a strong immune system, as well as acting as anti-inflammatories that reduce oxidative stress, reduce cortisol and blood glucose. So, take a walk in the woods, pause to take a deep breath and then let nature do its magic.

Digital detoxing Yes, everyone knows they spend way too much time on their digital devices, particularly our cellphones. Here are some signs that you likely need a digital detox: • You check your phone every few minutes and you have trouble concentrating without having to check your phone. • You feel stressed or anxious if you misplace your phone. • You often stay up late or get up early to use your phone. • Social media makes you feel depressed, anxious or angry. • You fear you’ll miss something if you don’t check your phone. If you nodded to most of these signs of digital dependence, then it’s time for some digital detoxing and here are a few tips: Set up time blocks during the day when you turn off your phone; declutter your phone and delete apps you never use; don’t use your phone first thing in the morning or at night in bed or while watching television; take up a new hobby and keep your phone off while you are engaged in it; take a regular walk without your phone or at least turn it off until after the walk.

AI in health care Artiﬁcial intelligence (AI) is making many inroads into health care. For instance, virtual assistants and chatbots could provide advice on treatments, diagnoses and medications to clinicians. They could also be of service to patients by connecting them with information to make better health care choices. It is likely that virtual assistants and chatbots soon will interface with electronic health record systems, booking and scheduling appointments. Through AI, digital twins of a human body have been developed and are being used to make diagnoses and treat patients. AI is used in 3D printing to create medical devices, surgical instruments and prosthetics. Research is ongoing on using a patient’s biological tissue to create 3D organs for transplants. In genomics, the study of all of a person’s genes, AI is being utilized to analyze an individual’s DNA to diagnose and create personalized medications.

Editor’s note: The information in this article is not intended to diagnose, treat, cure or prevent any disease. Always discuss any concerns with your health care provider. Sources: healthline.com, medicalnewstoday.com, psychologytoday.com, verywellmind.com, forbes.com and prevention.com January ‘24

His first football season, Isaiah told us, ‘Wear a jersey with my name on it. I want everyone to know you’re here for me.’ Darnell and Denna, adopted 16-year-old Isaiah

LEARN ABOUT ADOPTING A TEEN YO U C A N ’ T I M AG I N E T H E R E WA R D

A D O P T U S K I D S . O R G

LIVING

Peaceful Pursuits Ocala Style’s gardening guru, Belea Keeney, writes in her column this month that getting out in nature can be good for the mind and body. She outlines three outstanding botanical gardens within a few hours driving distance, including Callaway Gardens, in Pine Mountain, Georgia, where sections like this ﬁeld of tulips beckon one to slow down and immerse themselves in the healing therapy of nature.

LIVING

Inspiration and Beauty in Nature Visiting botanical gardens in the Southeast can oﬀer respite, amazing scenery, educational components and ideas to take home to your own garden. By Belea T. Keeney Illustration by Jordan Shapot

pending time in nature has been shown to help lower blood pressure and stress levels and add to a sense of well-being. Studies show that—literally—digging in the dirt is good for your health. For many gardeners, we know the calm and peacefulness that working outside brings us, from the repetitive motion of gentle weeding to the charming bird calls and lush scent of clean earth and fragrant ﬂowers. Maybe a long weekend trip to a nearby botanical garden would be a good way to start your new year. A stroll through someone else’s garden is almost always inspirational. The colors! The plants! None of the labor was yours! Although it’s the winter season right now for the states north of us, there’s time to plan a weekend trip in spring to gather ideas, get inspired and just enjoy the acres and acres

of peaceful gardens available. Here are a few to consider in your travels:

Aldridge Gardens: Hoover, Alabama; about seven hours to drive

The former property of horticulturist Eddie Aldridge, these gardens highlight hydrangeas because Aldridge patented the Snowflake Hydrangea, a gorgeous white-flowering shrub. The 30 acres of gardens offer walking trails, plant sales, educational events and even fishing days in the lake. The gardens also have a Japanese maple collection, a small art museum, a bonsai collection, a bee apiary and azaleas. Sculpture is staged throughout the gardens as well. Admission is free. Hoover is just south of Birmingham, off Interstate 65. For a quiet drive, consider routing yourself up U.S. 19 on our west coast and taking

U.S. 231 outside of Dothan, then up to I-65. For more information, visit aldridgegardens.com

Callaway Gardens: Pine Mountain, Georgia; about ﬁve and half hours to drive

A little north of Columbus, Georgia, is one of the stars of the garden universe, with over 2,500 acres of greenery. The gardens have been turned into a destination resort with multiple lodging options, a spa, restaurants, golf, fishing and other entertainment choices. But the showpiece of the resort is the variety of gardens, especially the camellias and azaleas that bloom in spring. There are more than 10 miles of hiking and biking trails through the property that meander through woods, up and down hills and alongside ponds and water features. One highlight is the Callaway Brothers Azalea Bowl Garden that shows off over 4,000 azaleas of more than 700 varieties. Peak blooming season for the azaleas is mid-March to early April. Another fun spot is the Cecil B. Day Butterfly Center, where a glass-enclosed ecosystem allows visitors to see and experience the butterfly life cycle in person. If you stay at the resort, some packages include garden admission. Day tickets are $29.95 for adults and $19.95 for children. See callawaygardens.com for more information.

Brookgreen Gardens: Murrells Inlet, South Carolina; about seven hours to drive Set on an astonishing 9,000-plus acres, this former rice plantation has been carefully evolved into an amazing set of gardens and is a National Historic Site. In addition to azaleas, live oaks, camellias and Azaleas

numerous water features, over 2,000 pieces of sculpture adorn the gardens, the largest in the United States. Indoor galleries exhibit smaller Hydrangeas sculptures and other media. The artwork is nestled everywhere on the grounds, peeking out from behind an azalea here or featured in a water garden there. There is even artwork in the nearly hidden Beyond the Wall loop walking trail. Some of the sculptures are 35 feet tall, and the front gates feature the Fighting Stallions by Anna Hyatt Huntington. Tours are available from March through November and include the Oaks Excursion on a mini-bus and the Creek Excursion through the waters of the Lowcountry on a pontoon boat. Three dining options onsite are open 10am to 4pm and nearby Murrells Inlet is renowned for being the Seafood Capital of South Carolina with over 150 restaurants within a 15-minute drive. Regular garden admission is for a seven-day pass and is $22 for adults and $12 for children. To learn more, visit brookgreen.org There are lots of other Southeast gardens worth visiting, such as the Coastal Georgia Botanical Gardens, just slightly southwest of Savannah; the Birmingham Botanical Gardens in, well yes, southeast Birmingham; and the State Botanical Garden of Georgia, located south of Athens. These are all within a day’s drive and will oﬀer you serene gardens and a chance to enjoy the peace, quiet and inspiration of nature for your new year. And stay tuned next month, when I’ll focus on gardens in our more immediate region.

A native Floridian and lifelong gardener, Belea spends her time oﬀ fostering cats and collecting caladiums. You can send gardening questions or column suggestions to her at belea@magnoliamediaco.com

January ‘24

Kayaking I love being on the Silver River, or any river.

My Cat and Dog Mr. Whiskers, 19, is a purr-machine, and Sadie, my ﬁrst dog, is a laid-back canine.

Jo Layman SHARES THE THINGS SHE CAN’T LIVE WITHOUT Jo has been with On Top of the World Communities for 18 years and recently retired to pursue new adventures. She has been involved in community initiatives including passage in 2004 of the Tourist Development Tax, the 2012 formation of the Ocala/Marion County Chamber & Economic Partnership, serving on the Marion Cultural Alliance board in 2022 and raising funds during the most recent Horse Fever public art campaign.

4 3

Traveling My favorite companion is my husband, Dave. Our most recent trek was to Blue Ridge, Georgia.

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Art by Local Artists I have collected several pieces from the Brick City Center for the Arts.

Gardening and Cooking I ﬁnd joy in being in the garden and the kitchen.

World News Yes, I’m a news junkie!

7 Flip ﬂops It’s Florida!

Portrait by Tammy Griﬃn

Come stroll through our 5 1/2 acres, 70+ year old gardens, where there are 1000’s of blooms and hundreds of old and new varieties to enjoy. Remember at Bob Wines there is a Camellia Show everyday from December–April.

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CAMELLIA BUDDED & BLOOMING

• YULETIDE • LESLIE ANN • WINTER’S SNOWMAN • LADY CLARE • CARTER’S SUNBURST

MUSIC AND BOOK BY JAMES VALCQ LYRICS AND BOOK BY FRED ALLEY BASED ON THE FILM BY LEE DAVID ZLOTOFF

• VICTOR EMMANUEL • HELEN BOWER

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Best Practices in Dementia Care

Teepa Snow Tuesday, February 20, 2024

Teepa Snow, MS, OTR/L, FAOTA is an occupational therapist

with 40+ years’ of clinical and academic experience.

8:30 am-4:30 pm Circle Square Cultural Center 8395 SW 80th St., Ocala Order tickets at HospiceofMarion.org $35 (lunch included) Develop verbal and nonverbal skills to improve communication with those living with dementia.

For more information

call (352) 291-5138