Healthy Living Magazines Dec'15

MARION&CITRUS

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A MANATEE MIGRATION HEALTHY JOINTS, HEALTHY BODY

Signs of a heart attack are rarely this obvious.

During a heart attack, every minute matters. So, know the warning signs. If you experience them, call 911. And count on the Nationally Accredited Chest Pain Center at Munroe Regional Medical Center for emergency heart care.

MunroeRegional.com

Nationally Accredited Chest Pain Center

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 We have helped hundreds of Central Florida residents with their back and leg pain with: Less post operative pain • Faster recovery • Short hospital stay • Less scarring Published Author and Minimally Invasive Spine Surgery Instructor Board Certified & Fellowship Trained Health Grades® Five-Star Recipient

OCALA MEDICAL PARK / THE VILLAGES Ocala: 1500 S.E. Magnolia Ext., Suite 104, Ocala, FL 34471 The Villages: 17820 S.E. 109th Ave., Suite 110, Summerfield, FL 34491

352-873-7770 • f 352-873-7704 www.centralfloridaspine.com

Call today to schedule your consultation!

Pre-Construction Pricing

SummerCrest

DeltonaSummerCrest.com

WHEN THE GOING GETS TOUGH. You are going to want a urologist with the skills and experience to resolve your problem quickly. The good news, Advanced Urology Specialists has fifteen urologists—all with the expertise you need to focus on the toughest challenges. The better news, when the going does indeed get tough, you won’t have to go far for relief with eight offices throughout Central Florida to serve you.

855-298-CARE // advancedurologists.com HOMOSASSA INVERNESS LEESBURG OCALA

OXFORD

3745 South Suncoast Blvd // 352.366.0119 609 West Highland Blvd // 352.508.1888 616 North Palmetto St // 352.877.2888 2301 Southeast 3rd Ave, Building 100, Ste A // 352.444.1571 9401 Southwest Hwy 200 Ste 3001 // 352.877.2887 6907 Southwest Hwy 200 // 352.504.4491 1901 Southeast 18th Ave // 352.877.2880 12109 CR 103 // 352.260.0055

Memories last forever.

Pain shouldn’t.

Don’t let an injury or pain prevent you from getting out there to create some amazing memories this holiday season. At TOI, we believe the best way to live life is to do more of what you love. That’s why we offer same or next day appointments to ensure you are taken care of as soon as possible. Our team of physicians and physical therapists will be with you every step of the way, from diagnosis to recovery.

IMPROVING LIVES EVERYDAY FOR OVER 30 YEARS 352-620-1900 I www.toi-health.com

Gainesville | Ocala | Lake City | Alachua | Lady Lake | Palatka

december 2 0 1 5

| vol. 3 no. 9

features ON THE COVER

doing good, feeling good p36

Giving unto others is meant to be a lifestyle, not a crazed few weeks crammed into the end of each year. And don’t miss this important take-away: Helping others helps yourself.

BY CYNTHIA MCFARLAND

MARION&CITRUS

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A MANATEE MIGRATION HEALTHY JOINTS, HEALTHY BODY

books, e-books & beyond p26

Both Marion and Citrus Counties provide innovative library systems to their communities.

BY JOANN GUIDRY

florida’s gentle giants p30

respect your joints p46

We take our joints for granted.

But without them, we couldn’t bend, turn, lift, crouch, throw or even wiggle our fingers and toes.

In other words, our joints make it possible for us to move

BY JOANN GUIDRY

Learning to appreciate our most remarkable snowbirds.

BY CYNTHIA MCFARLAND

DECEMBER 2015

| healthylivingmagazines.com

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departments

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HE ALT H Y

beat

TRENDS | NEWS | PEOPLE

p12

BY CE ALIA ATHANA S ON, L AUREL G ILLUM AND J OANN GUIDRY

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Life got you down? Call 2-1-1.

14

Marathon madness.

15

A little bit about business.

16

Knock out the negative.

17

HE ALT H Y

p16

dose

INSIGHT | ADVICE | SOLUTIONS

B Y L AU R E L G I L LU M & K AT I E M C P H E R S O N

18

Smart apps for good health.

20

Pain, pain go away.

22

Test yourself.

24

Dieting dilemmas.

51

HE ALT H Y

p18

body

NUTRITION | FITNESS | BEAUT Y

BY L AUREL G ILLUM & K ATIE MCPHER S ON

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Winterize your style.

54

Gym jams that’ll make you move.

56

Lip looks you’ll love.

57

Healthy winter wonders.

59

HE ALT H Y

p22

p57

balance

MIND | SPIRIT | FINANCE

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

60

Cars that keep you safe.

62

Work on your wallet.

63

Moving? Make it easier!

64

Have a stressless shopping season.

p62

6

healthylivingmagazines.com | DECEMBER 2015

p64

Emergency care

for your entire family.

Whether it’s you or your loved one, medical emergencies can strike at any time. That’s why the Emergency Departments at Ocala Regional Medical Center and West Marion Community Hospital are ready to help. Providing 24/7 emergency care for adults and children, our multidisciplinary team of physicians, nurses and staff treat everything from ear infections, stomach pain and broken bones to more serious health conditions.

Ocala Health has the shortest ER wait times in town.

Text ER to 23000 for average ER wait times at Ocala Regional Medical Center and West Marion Community Hospital.

For a physician referral, call 1-800-530-1188.

ocalahealthsystem.com

MARION&CITRUS MARION&CITRUS

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Save the time and trouble of packing up your computer and driving to our office.

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MOVING FORWARD MOVING FORWARD MOVING FORWARD MOVING FORWARD

Healthy Living Magazines, December 2015. Published monthly by Ocala Publications Inc. 1007 E. Fort King Street, Ocala, FL 34471. (352) 732-0073. All contents copyright 2015 by Ocala Publications Inc. All rights reserved. Nothing may be reprinted in whole or in part without written permission from the publisher. For back issues or advertising information, call (352) 732-0073. Return postage must accompany all unsolicited manuscripts and artwork if they are to be returned.

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

COLORS

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OCALA / MARION COUNTY

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ADVISORY

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Your Love,

HEALTHY LIVING MAGAZINE HAS BROUGHT TOGETHER A GROUP OF MEDICAL EXPERTS AND COMMUNITY LEADERS TO SERVE ON OUR ADVISORY BOARD AND SHARE THEIR EXPERTISE AND INSIGHT WITH OUR READERS.

CRAIG ACKERMAN

public information officer FLORIDA DEPARTMENT OF HEALTH IN MARION COUNT Y

ASHLEY BARNES

patient assessment coordinator KINDRED HOSPITAL OCALA

ASHLEY CAUTHEN, M.D.

cosmetic and clinical dermatology MIDSTATE SKIN INSTITUTE

JOSEPH FOSTER

senior solutions director

SUPERIOR RESIDENCES OF LECANTO

THERESSA FOSTER

owner

WEST CENTRAL SOLUTIONS

CARMEN M. HERNANDEZ

health education program manager FLORIDA DEPARTMENT OF HEALTH

MICHAEL HOLLOWAY, M.D.

physiciandirected weight management and medical aesthetics LIFEST YLE SOLUTIONS MEDSPA

MARK JANK, M.D.

ophthalmology OCALA EYE

KATIE LUCAS

public information officer

Our Expertise.

KATIE MYERS, APR

director of marketing and public relations CITRUS MEMORIAL HEALTH SYSTEM

NAVINDERDEEP NIJHER, M.D.

plastic surgery OCALA PLASTIC SURGERY

CHRIS OKONKWO, M.D.

pediatrics

CHILDREN’S HEALTH OF OCALA

AMANDA OSTROM

Caring for a loved one with dementia can become overwhelming, and the decision to seek help can feel like giving up.

But it’s never the wrong choice to get the best care.

We give families peace of mind knowing their loved one is receiving expert care in a secure, compassionate community.

Superior Residences offers specialized services for those with Alzheimer’s and dementia-related illnesses.

marketing and communications manager

• Specialized Life Enrichment Programs • • On-Site Art, Music, & Pet Therapies •

RADIOLOGY ASSOCIATES OF OCALA, P.A.

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JAYANTI PANCHAL, M.D.

• Private Studio & Companion Suites •

internal medicine and medical weight management

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SUCCESS BY DESIGN

CAROLYN REYES, MPA, M.ED.

professional relations representative HPH HOSPICE

SUZANNE SANTANGELO

Superior Residences Day Stay & Guest Stay Program We understand that caring for someone 24 hours a day can be a difficult task. Whether you need to take a well-deserved vacation or run errands for a few hours, Superior Residences will care for your loved one while you are away.

director, marketing

Two Locations:

OCALA HEALTH

Superior Residences at Cala Hills

MEGHAN SHAY, CFRE

(352) 861-2887 2300 SW 21st Circle Ocala, Florida

director of public relations and development THE CENTERS

Superior Residences of Lecanto

DANIEL A. WELDON, DMD

(352) 746-5483 4865 West Gulf to Lake Hwy Lecanto, Florida

implant and cosmetic dentistry WELDON GENERAL & COSMETIC DENTISTRY

Meet with us and come see how we can work together to give your loved one the best possible care. www.SuperiorALF.com

NATURE COAST EMS

Assisted Living Facility #9673

Assisted Living Facility #12256

DECEMBER 2015

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WE’RE

EX P EC TING

SPRING 2016

Giving Birth to a NEW

OB Unit

 VIP In-room Amenities  Concierge Service  Specialized Room Service Menu  Fully Updated with New Furniture and Amenities

502 W. Highland Blvd., Inverness, FL 34452 (352) 726-1551 | citrusMH.com

HE ALT H Y

beat TRENDS | NEWS | PEOPLE

fighting off the flu

Source: cdc.gov

More than 170 million doses of the flu vaccine were expected to be available this year, and health officials are saying it’s not too late to get your shot. Flu season started in October and typically lasts through May, but flu activity usually peaks between December and February.

The CDC recommends annual vaccinations for everyone older than 6 months, including pregnant women and older adults.

The traditional vaccine typically protects against the three major flu viruses.

And don’t forget, another way to prevent the flu is by thoroughly washing your hands at every opportunity this flu season. While you’re at it, teach your children to do the same!

DECEMBER 2015

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HE ALT H Y

beat good deeds

getting help is as easy as 2-1-1

I

n Citrus and Marion Counties, help is only a phone call away.

BY JOANN GUIDRY

Need help with housing or finding elder support services, but don't know where to turn? Calling the United Way-funded 2-1-1 helpline is a good first step.

The 2-1-1 system is United Way's free, 24/7 multilingual information and referral helpline that connects people in need of assistance to thousands of health and human services programs. Calls to the 2-1-1 helpline are answered by community resource advisers with access to a comprehensive database of listings and programs for assistance in each community. The United Way 2-1-1 helpline is available in both Citrus and Marion Counties.

“The 2-1-1 helpline is a great free service available to anyone who needs assistance,” says Amy Meek, chief executive officer of United Way of Citrus County. “It's not for medical emergencies but covers just about every other situation in life where people sometimes need help. Everything from food needs to child care to financial aid.”

Jennifer Crenshaw, the 2-1-1 Marion County liaison, adds, “Our main goal is to connect residents to resources in the community. We try our best to cover all the bases to help clients through whatever crisis they are going through. And, of course, it's all confidential.”

Just some of the categories on the extensive 2-1-1 menu of assistance

include: Elder Services; Housing (shelters, assisted living, public); Financial Aid (billpaying, taxes, mortgages); Clothing; Food (food stamps, emergency food, meals); Transportation (bus services, medical transport); Education (schools and support programs); Employment (job assistance); Health Care (inpatient/outpatient facilities); Medicare/Medicaid/Health Insurance (counseling); Mental Health (counseling; support services); Individual and Family Support Services; Special Needs Resources (in-home support services).

According to the 2-1-1 Counts database, the top service request calls from September 2014 to September 2015 were employment and income (29.3 percent), housing and shelter (21.9 percent), utilities (17.4 percent), health care (8.3 percent) and food (6.6 percent) related. In Marion County during the same time period, housing and shelter calls topped the list at 28.6 percent. Rounding out the top four service request calls were employment and income (18.3 percent), utilities (18.2 percent) and food (7.4 percent).

“We are committed to providing options and solutions to families in need,” says Meek.

“We support services that aid families with the basic needs of food, shelter, clothing and a path to financial stability. Making the 2-1-1 helpline available is one of the ways we can further our mission.”

WANT MORE INFO? United Way of Citrus County citrusunitedway.org/find-help United Way of Marion County uwmc.org/2-1-1

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healthylivingmagazines.com | DECEMBER 2015

HE ALT H Y

beat happenings

slaying the savage seven A unique Ocala event features a marathon on seven consecutive days from December 26, 2015 through January 1, 2016.

BY JOANN GUIDRY

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healthylivingmagazines.com | DECEMBER 2015

The air is crisp and clean, and it’s the perfect time to be outdoors. Maybe you have a little time off before the start of the new year. How about running a marathon? Or maybe even a marathon a day? If that sounds like fun, then lace up your running shoes for the sixth annual Savage Seven.

“I noticed that little business got done between Christmas and New Year’s Day,” says Chuck Savage, 77, an Ocala-based architect who has run 381 marathons to date.

“So I came up with the idea of a marathon on seven consecutive days. Although there are people who run all seven marathons, you can run in just one if that’s what you want to do.

It’s a low-key event for all types of runners.”

The inaugural 2010 Savage Seven was at Ocala’s Blessed Trinity Catholic School track, where it took 105 laps to run the 26.2mile marathon distance. Twenty runners, mostly Savage’s friends from the 50 States Marathon Club and Marathon Maniacs, joined him. Since then, the event had been held in Pensacola and Orlando before returning to Ocala for good. The Marjorie Harris Carr Cross Florida Greenway’s Baseline Road Trailhead, which features a 5-mile loop, is now the Savage Seven home base.

Helping Savage stage the event are fellow marathoners Cheryl Murdock, Bettie Wailes, Frank Bartocci and Robert Brishton.

“The event has grown every year,” says Savage, who is this year’s race director. “We had 100 participants last year, and 11 people ran all seven marathons. We’re expecting close to 300 runners this year. The more competitive runners have finishing times in the three-hour range, but the average time is around five hours with a time limit of eight hours.”

For the advance $80 entry fee per marathon, runners receive a T-shirt, a goody

bag and plenty of food and refreshments. All finishers receive a medal for each marathon completed. Those who finish all seven marathons will also earn a personalized award and certificate. And for the first time, this year’s event will also give an award to the first male and female finishers each day.

“A portion of this year’s proceeds will be donated to The Wounded Warrior Project,” says Savage. “It’s seven days of marathons for fun and a good cause.”

WANT TO RUN? Savage Seven Dec. 26-Jan. 1, 2016/Packet pick-up at 6:15am each day Baseline Road Trailhead 4255 SE 58th Ave., Ocala Advance entry fee: $80 per day/race day entry fee: $85 per day To register: savagesevenmarathons2014.com

HE ALT H Y

beat business briefs coast tourist

certainly certified Late September was a good month for Karla Joviak, M.D., CWSP, who earned her Certified Wound Specialist Physician credential from the American Board of Wound Management. This shows the great effort put forth to increase the level of patient care provided at Ocala Health Wound and Hyperbaric Center. Dr. Joviak received this credential by demonstrating excellence in wound management.

Established in 1995, the American Board of Wound Management is dedicated to the multidisciplinary team approach in promoting the science of prevention, care and treatment of acute and chronic wounds.

Dr. John Armstrong, the state surgeon general and secretary of health, recently kicked off the Health In All Places Tour by visiting all of Florida’s coastal counties to highlight the many ways Florida’s children, adults and families can stay healthy in their communities and while on vacation at any destination along Florida’s coast. Along the tour, Dr. Armstrong joined Citrus County Department of Health staff, community partners and residents at the Ellie Schiller Homosassa Springs Wildlife State Park.

The event wrapped up with a geocaching exercise led by park rangers and Dr. Armstrong that gave participants the chance to get active, explore nature and have a great time doing it.

the more the merrier

DR. VISALI KODALI

DR. SUBBA VANGA

Dr. Visali Kodali, general cardiology, and Dr. Subba Vanga, general and interventional cardiology, recently joined Citrus Cardiology Consultants, P.A. in Ocala. Dr. Visali Kodali has completed two fellowships, one at Winthrop in New York and one at the University of South Florida.

Dr. Subba Vanga holds six board certifications and is an accomplished writer and researcher. He brings a straightforward health care approach to patients and believes in order for treatment to be successful, open and honest doctor-patient communication is a must. Welcome doctors!

thank you, MRMC! Talk about generosity! Munroe Regional Medical Center has pledged $120,000 to purchase patient simulators for the College of Central Florida’s new Health Sciences Simulation Lab. “This generous gift from MRMC will provide invaluable experience and help CF prepare more students for high-demand, high-paying jobs,” said CF President Jim Henningsen. The use of simulators in health disciplines has long provided students the opportunity to learn, test and master essential skills in a controlled environment. And the new patient simulators will allow students in CF’s nursing, emergency medical technician and paramedic programs to practice rapid responses and teamwork in a high-stakes environment.

health screenings with santa Through December 24, Taylor College will be sponsoring the Santa set at the Paddock Mall in Ocala. While the kids are making magical memories with Santa, don’t miss the opportunity to receive a free medical check

by Taylor College. Santa and his team will be set up in front of Macy’s.

5 out of 5!

Citrus Memorial Hospital recently announced that it has received five stars for the quality of its coronary bypass surgery and was named among America’s 100 best hospitals for spine surgery

by HealthGrades. These achievements were based on data from nearly 4,500 hospitals nationwide for 33 of the most common inpatient procedures and conditions.

“There’s no doubt the quality of surgical care provided by Citrus Memorial Hospital is superlative,” said Citrus Memorial Hospital CEO Ralph Aleman. “I’m proud of our skilled team of physicians, nurses and techs who constantly strive for improvement.

They are the reason we are consistently top-rated.”

DECEMBER 2015

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beat the challenge

positive practice the problem:

WHETHER IT’S WITH YOUR KIDS, YOUR CO-WORKERS OR THE CASHIER AT WAL-MART, ANNOYING SITUATIONS INVOLVING OTHER PEOPLE COME UP ALL THE TIME. THESE CIRCUMSTANCES, MANY OF WHICH ARE BEYOND OUR CONTROL, CAN SET YOU UP TO REACT POORLY AND LEAVE YOU IN A BAD MOOD.

the challenge: Practice reacting positively to negative situations with others.

WE’LL SHOW YOU HOW IN FIVE STEPS.

STEP

1

STEP

2

evaluate

When you sense those annoyed feelings boiling up, treat that as your signal to pause, take a deep breath and count to 10.

Use this break to evaluate the situation for what it is and not for what your emotions are telling you it is.

focus the issue In a heated debate or argument with someone? Identify the real issue by calmly repeating accusatory or annoying phrases back to the offending person. This will help clarify the point of the conversation by giving the person a chance to hopefully correct or explain himself and nix any misperceptions.

chill out STEP

3

Try to keep your cool to avoid prolonging or worsening the situation. Remind yourself that you can only control the way you react and not the way others do. Take Psychotherapist Victoria Marano’s advice and ask yourself these three questions before reacting further: 1. WILL THE NEXT STEPS GET ME INTO A MORE DIFFICULT SITUATION? 2. WILL MY ACTIONS MAKE THINGS BETTER FOR ME AND THE PEOPLE AROUND ME? 3. WOULD I BE EMBARRASSED OF THE WAY I BEHAVED IF SOMEONE FOUND OUT ABOUT MY ACTIONS?

use compassion STEP

4 STEP

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healthylivingmagazines.com | DECEMBER 2015

When you’re ready to respond, try to put yourself in the other person’s shoes. According to Judith Orloff, M.D., an assistant clinical professor of psychiatry at UCLA, empathy may help you respond from a better place. Keep your mind open to the possibility that the annoying person could be acting out of stress or other emotions. Or, in the case of your children, maybe they’re acting out of frustration or impatience.

find an outlet When you’ve had a tough day facing negative situations, you need something to refresh your mind and emotions at the end of the day. Whether it’s punching a bag, listening to music or going for a run, find something that helps you unwind and remember what’s really important.

Sources: lifehack.org, vmarano.tumblr.com, classroom.synonym.com, conquertheedge.com, drjudithorloff.com

Each month we present our readers with a new challenge to improve their health and wellness. This month, we’re asking you to practice reacting well to negative situations.

HE ALT H Y

dose INSIGHT | ADVICE | SOLUTIONS

under pressure!

Our go-to goal number for blood pressure readings has always been a systolic reading (that’s the top number for us medical laypeople) of 120 or less. Researchers at the University of Florida have doctors agreeing that blood pressure readings that consistently stay around 120/80 could cut your chances of heart attack by one third.

DO YOU KNOW YOUR NUMBER? You can

Source: UF Health News

start improving your blood pressure now by getting adequate exercise, managing your stress levels and making sure you’re getting enough fruits and veggies. Talk to your doctor about what he or she thinks your target number should be.

DECEMBER 2015

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HE ALT H Y

dose

HEALTH APPS:

fda-approved or total fail?

I

f you think quality health and wellness advice is available in the palm of your hand, think again.

With over 100,000 health apps promising to make health care convenient, only about 100 are approved by the U.S. Food and Drug Administration. The FDA may not have the staff or resources to keep up with speedy app developers (they only approve about 20 apps each year), but there are references you can use to ensure the knowledge you get from your phone is guaranteed safe.

seal of app-roval Smartphone users in need of reliable health apps should do plenty of online research and stick to FDA-approved technology. HERE ARE SOME USEFUL APPS DEEMED SAFE:

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KINSA SMART THERMOMETER measures and records temperatures, symptoms and medications to keep track of the kids’ sick days. $19.99, kinsahealth.com.

healthylivingmagazines.com | DECEMBER 2015

ALIVECOR transforms the average smartphone into an electrocardiogram by simply snapping onto the back of your phone. Experts are excited about the idea of a home EKG that can help patients catch irregular heart rhythms earlier.

Adapter is $74.99, alivecor.com.

ACCU-CHEK CONNECT is the only FDA-approved app for glucose monitoring and recommending insulin dosages. It stores readings from the Accu-Chek Performa Connect blood glucose meter and then suggests insulin amounts based on current glucose reading, projected food intake and the patient’s physician-recommended dosage.

WELCH ALLYN’S IEXAMINER Adapter and Ophthalmoscope attaches to most smartphones, while the partner app stores pictures to a patient file or email to be sent to the patient’s doctor of choice. Docs think this app will help detect glaucoma and retinal detachment with greater ease. Visit welchallyn.com to find a distributor near you.

Sources: well.blogs.nytimes.com, mashable.com, imedicalapps.com

BEFORE YOU DOWNLOAD, REMEMBER THESE GUIDELINES: • CURRENTLY, THE ONLY APPS THE FDA REGULATES ARE THOSE USED AS AN ACCESSORY TO A MEDICAL DEVICE OR ONE THAT TURNS A MOBILE PHONE INTO A REGULATED MEDICAL DEVICE. • THEY DO NOT REGULATE APPS TARGETING WELLNESS, I.E. THOSE HELPING USERS ENHANCE AND TRACK THEIR OVERALL WELLBEING, LIKE APPLE’S HEALTH APP.

• THE FDA WILL REVIEW ANY APP THAT PRESENTS A SIGNIFICANT RISK TO PATIENTS SHOULD IT NOT WORK AS INTENDED, ESPECIALLY THOSE TRYING TO DIAGNOSE OR TREAT ILLNESSES AND INJURIES. MANY HAVE BEEN REMOVED FROM APP STORES AFTER REVIEW. RULE OF THUMB: IF IT TRIES TO REPLACE A DOCTOR, DON’T DOWNLOAD.

fitness flubs UF Health researchers at the University of Florida recently learned that only one of 30 well-known, free fitness apps meet guidelines from the American College of Sports Medicine. All 30 were compared to guidelines for aerobic exercise, strength and resistance, and flexibility. The best score went to SWORKIT LITE PERSONAL WORKOUT TRAINER, scoring 9.01 out of 14 possible points, so we’d say stick to Sworkit for your smartphone fitness.

apps to avoid

Most apps, even those that aren’t regulated, probably won’t cause users direct harm. However, here are four kinds that could actually stand between you and the help you really need.

Apps RESOLUTIONMD and MOBILE MIM allow for easy sharing of diagnostic images.

Doctors can access all kinds of images—oncological scans, MRIs, X-rays and more— wherever they are via phone or tablet. The images can be shared without transferring sensitive patient information while allowing them to get results to patients, make diagnoses on the go and collaborate with colleagues.

AIRSTRIP ONE is a diagnostic aid that draws patient data from a patient’s monitors and medical devices and records and delivers them to physicians’ phones or tablets.

That means doctors can view vital signs, allergies, medications, medical images and lab results anywhere, anytime.

1. Anything promising to treat your pain, illness or disease.

Tracking your health is helpful, but trying to replace a doctor’s knowledge with a $1.99 app does not a healthy body make. Stick with your real-life MD. 2. Spot checkers. Apps like Doctor Mole and SkinVision say they can analyze the borders, coloration, shape and evolution of suspicious skin spots. However, judgment calls on something as critical as skin cancer prevention should always be left to a well-trained human eye.

3. Any app measuring your body’s systems or suggesting medication dosages without an FDA approval. The app Instant Blood Pressure has been under fire for over a year for producing inaccurate blood pressure readings and only recently began including a disclaimer claiming that it is not a true medical device. Pros suggest getting professional readings and, when it doubt, always listening to your doctor’s orders first.

4. Apps claiming to use your phone’s light for healing.

Phone screens are surprisingly bright for their size, but that’s about all the power they have. AcneApp promised to treat acne by shining red and blue light while the user held the phone near skin but has since been removed from app stores for false claims. When it comes to apps that say phone light is therapeutic, keep scrolling.

REMEMBER, IF YOU’RE PLANNING TO USE A HEALTH OR WELLNESS APP TO MANAGE YOUR WELLBEING, TALK TO YOUR DOCTOR AND SHOW THEM THE APP FIRST. IF YOU’D LIKE TO SEE APP REVIEWS FROM REAL PHYSICIANS, VISIT IMEDICALAPPS.COM BEFORE DOWNLOADING.

DECEMBER 2015

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HE ALT H Y

dose

simple ways to manage

pain S

ooner is better when it comes to managing nagging aches and pains that can hamper your healthy lifestyle.

In fact, the coming winter months are when pain pops up the most for people of all ages, according to celebrity trainer Ramona Braganza.

Keys to keeping active and pain-free are getting ahead of pain and preventing it from becoming a larger problem that is harder to handle.

To help reduce and prevent pain, Omron has partnered with Braganza to provide five easy tips to keep you doing the things you love while helping minimize pain and keep the spring in your step this winter.

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healthylivingmagazines.com | DECEMBER 2015

sit tall:

If you have a desk job, proper posture can help to reduce back pain as you age. Sit with your back straight and your shoulders back; distribute your body weight evenly on both hips, bend your knees at right angles and keep your feet flat on the floor.

be flexible:

eat smart:

Whether it’s weekly yoga, or standing up and stretching between long periods of sitting, increasing your flexibility can help you stay fit and strong. One simple stretch: Stand with your feet shoulder width apart, place hands on your lower back with finger tips pointing down, slowly lean back as far as comfortable while looking up at the ceiling and then return to start.

Repeat five times.

Reduce the risk of inflammation by incorporating antiinflammatory foods, such as tomatoes, olive oil, nuts, fatty fish, fruits and vegetables, into your diet as much as possible.

master the basics:

Shoveling, pushing furniture and even gardening can be hard on your muscles, so it’s important to keep them strong in order to prevent pain. For safe and proper training techniques, visit ramonabraganza.com.

power up to reduce pain:

A proven therapy often used by physical therapists that you can obtain without a prescription is TENS (Transcutaneous Electrical Nerve Stimulation), which offers a practical solution to your everyday pain management needs because it’s portable and can help lessen the need for pain medication. Omron offers one of the most powerful TENS units on the market, and it is 100 percent drug free.

For more ways to keep those aches and pains at bay, especially as the temperature drops this winter, visit omronhealthcare.com.

Enjoy a Life Full of Smooth Sailing, With Help From CVH. You rely on your blood vessels to keep your brain and body healthy, but over time arteries can weaken and develop disease, oftentimes resulting in serious health problems, like heart attack and stroke.

Now for the good news. The Board Certified Interventional Radiologists of CVH specialize in state-of-the-art diagnostic tools to assess blood vessel health and catch disease and dysfunction at their source.

We utilize a host of innovative diagnostic imaging technologies, including computed tomography angiogram (CTA) and magnetic resonance angiogram (MRA), painless, non-invasive tests that provide detailed views inside the arteries serving the brain, heart, kidneys, lungs and lower extremities. These tests enable our doctors to evaluate how well blood is flowing through your vessels, and capture images of atherosclerosis, clots, bulging or ruptured vessels and other problems, and deliver the results to your doctor in seconds.

If a problem is discovered, our doctors will work with yours to help plan and implement the safest, most effective treatment options, including many non- and minimally-invasive interventional procedures. If surgery is necessary, it’s good to know CVH’s doctors have long-standing relationships with both Munroe Regional Medical Center and Ocala Regional Medical Center, so you’re in good hands, and always close to home.

(352) 671-4252 CenterForVascularHealth.com

Diagnostic imaging services performed at:

MEDICAL IMAGING CENTER TIMBERRIDGE IMAGING CENTER

BOARD CERTIFIED, VASCULAR AND INTERVENTIONAL FELLOWSHIP TRAINED RADIOLOGISTS:

Rolando E. Prieto, MD

David C. McKay, MD

Caleb R. Rivera, MD

Kareem I. Bohsali, MD

John Scales, MD

HE ALT H Y

dose

testing 1,2,3 A

At-home diagnostic medical tests that you can perform in the comfort of your own home are becoming more common. Either purchased through your local pharmacy or online, these FDA-approved tests just might open up a slot in your calendar.

STREP

RAPID RESPONSE TEST KIT

Much like the doctor’s procedure, this throat culture involves swabbing your throat, agitating the swab in a test tube and using the test strip to see your results. According to the FDA, the test has about a 97 percent accuracy rate for strep A. If you test positive, make sure to call your doctor immediately for further treatment options. If results come back negative, your symptoms may just be caused by a virus, not strep. If you are showing signs of a fever, though, you should consult your doctor.

ALLERGIES

MYALLERGY TEST

Testing for the 10 most common allergies: timothy grass, bermuda grass, cedar, ragweed, mold, egg, wheat, milk, cats and dust mites, this kit offers a 93 percent accuracy rate confirmed by the FDA. Perform a finger prick to take a blood sample, then package the kit according to the directions and mail it in to the address provided. In addition to your results, you will receive a personalized allergy management plan to take to your doctor to review.

UTIs

AZO URINARY TRACT INFECTION TEST STRIPS

In this particular kit, three test strips are included and are FDA approved with an accuracy rate of 95 percent. The best part? Results take just a few minutes. If it’s positive, consult with your doctor.

CHOLESTEROL

CHOLESTRAK TOTAL CHOLESTEROL HOME TESTING KIT

This product will help determine your high-density lipoprotein (the good stuff) level and has a 97 percent accuracy rate by the FDA. Each testing device just requires a few drops of blood from a finger prick. Within 15 minutes, an accurate reading will help you determine whether a consult should be booked with a doctor.

LIKE ANY OVER-THECOUNTER MEDICAL PRODUCT, BE SURE TO CONSULT WITH YOUR DOCTOR TO GET A BETTER UNDERSTANDING OF THE RESULTS AND TO FIND OUT IF FOLLOWUP TESTING IS NECESSARY.

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healthylivingmagazines.com | DECEMBER 2015

BLOOD PRESSURE

10 SERIES UPPER ARM BLOOD PRESSURE MONITOR BY OMRON

Especially useful if you are already on blood pressure medication, this cuff will help you monitor how well your medication is reacting with your body. The monitor features TruRead technology and a pre-formed ComFit cuff that helps ensure precise readings. It also has the capability to store up to 200 readings for two different people. Comparing these readings and making sure they match up with readings from your doctor’s office is recommended.

Sources: homehealthtesting.com, webmd.com, mayoclinic.org , everydayhealth.com

n annual trip to the doctor’s office isn’t something people usually look forward to. Whether you detest sitting in the waiting room or are annoyed by the cost of an office visit, it’s not something most of us enjoy.

Well, according to the FDA, skipping the doctor’s office might just be an option. In some cases, anyway.

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DECEMBER 2015

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HE ALT H Y

dose

give your diet willpower a break

BY MICHAEL ROIZEN, M.D., AND MEHMET OZ, M.D.

D-I-E-T. It’s a deceptive word. But you probably already know that if you’re like the estimated 45 million North Americans on a diet right now and it’s the third, fourth or fifth time you’ve tried to lose weight and keep it off.

Researchers from the U.K.’s University of Liverpool reviewed the weight and eating habits of thousands of Americans and Brits. They discovered that people who thought of themselves as overweight were more likely to feel tense and anxious—and to eat to soothe those feelings. As a result, they were more likely to gain weight than those who weren’t focused on the number on their bathroom scale.

Well, we’ve got a more effective way to achieve a healthy weight, and there’s no better time for you to try it.

MIND SHIFT NO. 1: Focus on healthy food, not on the bathroom scale. Weigh yourself only once a week, or less.

Instead, say “good-bye” to the Five Food Felons: Ditch added sweeteners and syrups, trans fats (often called “partially hydrogenated” fat or oil on ingredients lists), most saturated fats and white-flour foods like white bread, white crackers and white pasta.

At the same time, aim for two to three servings of fresh or frozen, no-sugar-added fruit and five to nine servings of veggies every day. Make sure veggies fill half your plate. And sneak extras into soups, sauces and casseroles. Grate carrots, onions and red peppers into chicken burgers; slide spinach leaves and thick tomato slices into your sandwiches, and start every dinner with a big garden salad.

MINDSHIFT NO. 2: Put breakfast and lunch on automatic pilot. The less you have to think about, the easier it’ll be to eat more healthfully. Pick two to three healthy breakfasts and lunches you love, stock your kitchen with the ingredients and you’re good to go. You’ll never feel tempted by unhealthy foods at these mealtimes again.

Research suggests that it takes two to three weeks to install a new habit into your routine; new habits get easier as you practice them. By automating two meals a day, you’re establishing healthy new habits, and new habits are also something the brain really likes. Now you’re giving your willpower a break. Studies suggest that most of us have a limited willpower supply, and it dwindles as the day goes on.

AUTO-BREAKFAST SUGGESTIONS: Oatmeal; scrambled egg whites with lots of veggies (cook extra veggies at dinner for a fast morning scramble), plus whole-grain toast; a smoothie with nonfat, no-sugar-added yogurt and fresh or frozen fruit; or a slice of whole-grain toast with a tablespoon or two of nut butter.

AWESOME LUNCH OPTIONS: A big veggie salad with skinless, broiled chicken and a little olive oil and vinegar; vegetable soup plus a salad or half a sandwich; or a veggie burger on a whole-grain roll with lots of mustard, lettuce and tomato.

For dinner, choose a lean protein, a whole grain and two veggies that you love. Finish the meal with fresh fruit and tea, followed by an evening stroll. You’re living the good life!

These tips all come from our bestseller, YOU: On A Diet Revised, The Owner’s Manual to Losing Waist.

Mehmet Oz, M.D., is host of The Dr. Oz Show, and Mike Roizen, M.D., is Chief Wellness Officer and Chair of Wellness Institute at Cleveland Clinic. To live your healthiest, tune into The Dr. Oz Show or visit sharecare.com. (c) 2015 Michael Roizen, M.D., and Mehmet Oz, M.D. Distributed by King Features Syndicate, Inc.

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Prevent the flu—it’s in your hands!

You may have the flu if:

• Get a flu vaccine every year.

• In addition to coughing or sneezing, you’re suffering from a fever, headache, chills or body aches.

• Wash hands often with soap and water. If you don’t have soap and water, use an alcohol-based hand sanitizer.

• It came on suddenly.

The flu is most contagious early in the illness.

If you believe you’re coming down with the flu, go home or stay home. Keep your hands clean, and coughs and sneezes covered. Consider seeing your doctor.

• Don’t touch or shake hands with people who are sick.

• Clean and disinfect frequently touched surfaces.

• Cover your mouth and nose with a tissue when you cough or sneeze.

If you don’t have a tissue, cough or sneeze into your upper sleeve or elbow, not your hands.

• Stay home when you’re sick, and keep your children home when they’re sick.

otilnidgasy H Gree

www.ImmunizeFlorida.org Florida Department of Health • FloridaHealth.gov

YOUR CHOICE FOR REHABILITATION IS Beulah, Sunflower Spring's Resident dog

We have lived independently in our home since moving to Florida in 1990. However, we recently decided we needed help with things such as housekeeping, laundry, yard maintenance, meals, etc., and we looked into assisted living. We talked with Amy and Melissa at Sunflower Springs and instantly fell in love with the place. They assisted us in selling our home, moving and even helped secure a financial adviser. We love it and tell everyone we meet how great Sunflower Springs is!

Mary Jane and Jack Rohlman

Sunflower Springs Assisted Living Community

Where relationships blossom daily!

8733 West Yulee Drive | Homosassa 352.621.8017 | www.sunfloweralf.com

(352) 282-4000

Assisted Living License #11566

DECEMBER 2015

| healthylivingmagazines.com

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b

Both Marion and Citrus Counties

ks,

provide innovative library systems to their communities.

S

BY LEIGH ANN LAUBE

ay library to someone and they naturally think books. But today’s libraries are so much more.

“The role of the library in a community has evolved,” says Karen Jensen, the library community liaison for the Marion County Public Library System. “Libraries remain a destination hub for lifelong learners of all ages. But libraries have also become all-inclusive community and cultural centers where people come to connect with like-minded individuals.”

The Marion County Public Library System, which includes eight branches, has continuously expanded its services and programs to meet public demand. From an up-to-date fiction and non-fiction book collection to thousands of e-books to digital databases, the MCPLS provides it all. Then there’s dozens of programs, events, club meetings, social functions and even outdoor Learning Trails for children. The MCPLS Headquarters is also home to the Ocala Friends of the Library BookMarket, a used bookstore.

“Public libraries are trusted institutions that provide the public with access to information and knowledge,” says Jensen. “All our branches provide a rich environment of materials, programs and events for all ages. And all of this is free to the public.”

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healthylivingmagazines.com | DECEMBER 2015

e-books & beyond In fostering its role in the community, MCPLS offers volunteering opportunities and has formed partnerships with many organizations throughout the county.

“We participate in many community outreach efforts, such as Ready to Read: Zero to Three and Healthy Kids,” says Jensen. “We believe that public libraries are very much connected to the health and well-being of a community.”

All eight MCPLS branches offer year-round free programs and events, so be sure to check out what’s going on at the branch nearest you. And just to spark your curiosity, here’s a look at just some of the upcoming programs and events offered at the MCPLS Headquarters location.

Marion County Public Library System Headquarters Programs/ Services (Dec 2015-Feb 2016)

Monday Matinee: Travel Back To The ‘50s MONDAYS, 2PM; JAN. 4FEB. 22 Movies for adults and teens; anyone younger than 13 must be accompanied by an adult. Light refreshments will be served. Co-sponsored by Golden Flake. Call (352) 671-8551 for movie schedule.

“We believe that public libraries are very much connected to the health and well-being of a community.”

Genealogy Help Center

Wednesdays, 12:30-3:30pm; Jan. 4 -Feb. 26 Genealogy gurus from the Marion County Genealogical Society will be available to assist your search.

Technology Help Center Tuesday Night Book Club

Tuesdays, 6pm Book discussion, treats and coffee Dec. 8: The Book Thief by Marcus Zusak Jan. 12: The Ocean at the End of the Lane

by Neil Gaiman Feb. 9: Life After Life by Kate Atkinson

Coder Dojo: Back Belt

Tuesdays, 4pm; Jan. 19-Feb. 23 Learn CSS and HTML coding using resources from codeacademy.org. Open to children (8 and older), teens and adults. Coding experience suggested. Required registration opens Jan. 12; call (325) 671-8551.

Wired Wednesdays

Wednesdays, 10:30am Learn about computers and databases.

Jan. 6: I Turned On My Computer, Now What?

Jan. 13: Basic Internet Jan. 20: Basic Keyboarding Jan. 27: Basic Word Feb. 3: Where’s That Form? A Guide To The IRS Website Feb. 10: Online Tips For Healthy and Creative Cooking Feb. 17: Make New Friends: A Guide To Using MeetUp! Feb. 24: Online Life Planning Resources

Wednesdays, 2-3:30pm; Jan. 4-Feb. 26 Bring your device or laptop if you need help getting started.

Downton Abbey High Tea

Wednesday, Jan. 21, 2pm Enjoy tea, biscuits, music and Downton Abbey. Costumes are optional.

JUST FOR TEENS PROGRAMS Manga-licious! Teen Book Club

Tuesdays, 4pm; Dec. 1, Jan 5 & Feb 2 High-energy talks about all things manga and anime.

Calendar Making or This Day In History

Tuesday, Jan. 12, 5pm Make your own calendar, and find out what history you share with your birthday.

Leap Year Party

Tuesday, Feb. 23, 5pm Learn about leaplings and eat a leap year treat at this party that only happens every four years.

KIDS & TWEENS PROGRAMS B.E.A.R. Times!

Monday-Friday, 3:30pm; Dec.1-Feb. 29 Be Excited About Reading (B.E.A.R)

Spectacular Saturdays For Tweens (Ages 10-12)

Dec. 12 Wrap party! Design wrapping paper and fabulous bows; bring a gift to wrap.

DECEMBER 2015

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Story Times

(For children with caregivers) Family story time (Infants to 5), Tuesdays, 10:15am; Dec. 1-Dec. 22 Preschool story time (Ages 3-5), Tuesdays, 1:15pm; Jan. 5-Feb. 25 Mother Goose story times (Infants-36 months) Saturdays, 10:30am; Dec. 5, Jan. 2 & Feb. 6

SPECIAL HOLIDAY FAMILY EVENTS Polar Express

Wednesday, Dec. 2, 6-7:30pm; Library Headquarters

Belleview Public Library 13145 SE Hwy 484, Belleview (352) 438-2500

Dunnellon Public Library 20351 Robinson Rd., Dunnellon (352) 438-2520

Forest Public Library 905 S. Hwy 314A, Ocklawaha (352) 438-2540

Freedom Public Library 5870 SW 95th St., Ocala (352) 438-2580

Ft. McCoy Public Library 14660 NE Hwy 315, Ft. McCoy (352) 438-2560

Marion Oaks Public Library 294 Marion Oaks Ln., Ocala (352) 438-2570

Reddick Public Library 15150 NW Gainesville Rd., Reddick (352) 438-2566

Arctic Blast

Saturday, Dec. 5, 2pm; Forest Public Library

Polar Paradise

Saturday, Dec. 12, 10:30am; Belleview Public Library

Reindeer Romp

Saturday, Dec. 19, 1:30pm; Reddick Public Library

Happy Magical New Year With Brian LaPalme Thursday, Dec. 31, 2pm; Library Headquarters

MARION COUNTY PUBLIC LIBRARY SYSTEM LOCATIONS Marion County Public Library Headquarters 2770 E. Silver Springs Blvd., Ocala (352) 671-8551

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“We’ve seen the shift to people treating libraries as community hubs. For many people, a library is their third place.”

Serving All Of Citrus County The Citrus County Library System is comprised of five branches with a little twist.

“We really don’t have what we consider a main branch,” says Ben Kampschroer, the CCLS communications facilitator.

“Our administration offices are at the Central Ridge branch, but we see all our branches as equal. We strive to serve all of Citrus County.”

According to Kampschroer, the branches average between 200 to 400 patrons a day depending on their location and size. And, he notes, the CCLS patrons play a big role in what is offered.

“We take suggestions all the time from the public on our collection development, both print and digital,” says Kampschroer. “We also try to offer a wide variety of programs and events as requested by our patrons. Our greatest resource is our great staff, which is there to help our patrons with any of their needs.”

Some popular programs that have come from public input include an ancestry database for those interested in genealogy and Tai Chi classes at every branch. CCLS also participates, along with Marion County, in askalibrarian. org. The free state-funded entity provides live help from librarians from across the state. Citrus and Marion also have a reciprocal agreement; patrons with library cards from either have access to both library systems.

“We’ve seen the shift to people treating libraries as community hubs,” says Kampschroer. “For many people, a library is their third place. By that I mean, they have home, work and then going to the library is their third place. We think that is

a very nice niche for libraries to have in a community.”

A Sampling Of Citrus County Library System Programs Check with your nearest library branch for days and times of each program.

Preschool story times/ Mother Goose story times: Each branch has a youth librarian who hosts these two weekly story times. The preschool stories target children ages 2 through 5, while Mother Goose is for babies and toddlers 0 through 30 months old. Both programs encourage literacy in young children, as well as teach language and motor skills.

Adult crafts: At least one monthly adult craft program is held at each branch.

Sources: library.marioncountyfl.org, citruslibraries.org

Jan. 9 Robotics obstacle course. Design a robot obstacle course, and test it out with a Sphero robot.

Feb. 13 Tween chef—Valentine edition. Using mystery ingredients, create your own culinary concoction.

Generally, these classes involve a craft that is thematic for the time of the year.

Materials and guidance are provided by the library with attendees getting to take home what they make.

Ask a master gardener: The Citrus County Library System partners with the Extensions Office/University of Florida to host monthly sessions at each branch. A gardening expert presents a specific program and then takes gardening questions from the audience. Feel free to even bring a plant clipping to be identified.

Movies: Each branch hosts at least one free movie in its community room every month. The community room is set up theater style with a mix of recent and classic movies shown for all ages.

Technology education: Free classes are offered on a variety of topics, including basic computer use, specific computer applications, databases and other information services. Classes are first come, first served through reservation.

For more information, call the Central Ridge Branch at (352) 746-6622.

Adult literacy classes:

SPECIAL DECEMBER EVENTS 3rd Annual Holiday Tag & Card-Making Gala

Thursday, Dec. 3, 10:30am-Noon; Homosassa Branch

Holiday Celebration

Friday, Dec. 11/1pm-4pm; Coastal Branch

Gingerbread House Workshop Thursday, Dec. 17, 2pm-3pm; Central Ridge Registration required. Contact Karen Fellows at (352) 746-6622.

Learners are paired one on one with trained tutors to reach their literacy goals, from passing GED to reading a bedtime story to their children. For more information, call the Homosassa branch at (352) 628-5626.

Holiday Decoration Workshop

Tai Chi: Every branch offers Tai Chi, an ancient Chinese discipline that involves a continuous series of slow movements to improve balance and overall health. There are beginner and advance classes for all ages.

Saturday, Dec. 5 10:30am-Noon; Lakes Region Branch 10:30am-11:30am; Homosassa Branch

CITRUS COUNTY LIBRARY SYSTEM BRANCHES

Saturday, Dec. 12 11am-Noon; Coastal Branch

Central Ridge

Saturday, Dec. 5, 10:30am-Noon; Floral City Branch

Children’s Holiday Craft Workshop

Christmas Carol Karaoke

Monday, Dec. 21, 3:30-5:30pm; Homosassa Branch

425 W Roosevelt Blvd., Beverly Hills (352) 746-6622

Coastal Region Branch 8619 W Crystal Street, Crystal River (352) 795-3716

Floral City Branch 8360 E Orange Ave., Floral City (352) 726-3671

Homosassa Branch 4100 S Grandmarch Ave., Homosassa (352) 628-5626

Lakes Region Branch 1511 Druid Rd., Inverness (352) 726-2357

DECEMBER 2015

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GIA

Florida’s Gentle

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NTS Learning

ciate ou birds. emarkab e r r w t r mos le sno to app

S

BY CYNTHIA McFARLAND

ometimes the magic is right in front of you. Or, in this case, right below the surface.

Last summer I took a visiting relative to Crystal River to kayak in Kings Bay. She’d never seen a manatee in person, but because the weather was still warm, I wasn’t promising an encounter.

We paddled about the bay and then down a narrower tributary leading to some of the area’s natural springs. It was near one of the springs that not one but two manatees blessed us with a surprise sighting. She was enthralled, and I was delighted to have given her the opportunity to see these amazing mammals up close in their natural environment.

That sighting was all the more special because it took place in August when most manatees are out in open waters. Now that those waters have cooled down, many endangered Florida Manatees (a subspecies of the West Indian manatee), have made their way to Kings Bay, headwaters of the Crystal River, for their vital winter refuge in warmer sanctuaries. A minimum manatee population count conducted on February 23, 2015 put their numbers at 6,063.

32

plant water discharge areas. This explains the abundance of manatees in the Crystal River area between November and March. Many manatees have been known to return to the same areas each winter.

Thanks to documentaries that aired on the Discovery Channel and National Geographic channel in recent years, tourism numbers in Crystal River have skyrocketed. That means more people than ever are getting in the water… not necessarily a good thing for the manatees.

Although some manatees—like the ones I was fortunate to see in August—are in Kings Bay year-round, the greatest numbers are seen between November 15 and March 31, which is considered “high season.” Citrus County is expecting a 15 percent increase in tourism this coming season, which means about 165,000 people will visit the area.

“It’s important that we understand these creatures that live so close to us. Unlike many other marine animals, manatees are right in our backyard. There’s no other marine mammal or

healthylivingmagazines.com | DECEMBER 2015

PHOTO BY BRODERICK JENKINS

Manatees are an endangered species, protected under the federal Endangered Species and Marine Mammal Protection Acts and the Florida Manatee Sanctuary Act. Fortunately for us here in Central Florida, “endangered” doesn’t mean “rarely seen.”

The Crystal River area is home to the world’s largest winter population of manatees, with numbers in the hundreds. Three Sisters Springs has the distinction of having the greatest number of manatees ever recorded in one day in any natural body of water in the world, as 534 manatees were counted there on December 27, 2014.

Despite their rather portly appearance, manatees have very little body fat, which makes them extremely temperature sensitive. In fact, they cannot tolerate water temperatures below 68°F. Come winter, they head for warm water sources, including natural springs and power

PHOTO BY PATRICK M. ROSE, SAVE THE MANATEE CLUB

Aquatic Winter Residents

endangered species that people are encouraged to get right up close to,” says Dr. Katie Tripp, director of science and conservation for the Save the Manatee Club in Maitland, whose mission is to “protect endangered manatees and their aquatic habitat for future generations.”

An award-winning non-profit conservation organization, Save the Manatee Club was created in 1981 by singer/songwriter Jimmy Buffett and former Florida Governor and U.S. Senator Bob Graham to raise awareness about the numerous threats to manatees and their habitat.

“There’s this idea that people won’t support manatees if they can’t swim with them, but I don’t buy that argument. Tourist numbers are through the roof, but we’re not seeing a wave of financial support for manatees or tour companies donating a portion of their proceeds to help with conservation efforts,” Dr. Tripp notes.

She and other manatee enthusiasts are hopeful that many tourists coming to see the manatees will do so without feeling the need to get wet. Thanks to the recently opened

CRYSTAL RIVER WILDLIFE REFUGE

boardwalk at Three Sister Springs, this is becoming a popular option. Of the 30 known springs in all of Kings Bay, this is the most important to manatees. It was acquired in 2010 and only recently opened to the public for manatee viewing.

Crystal River National Wildlife Refuge covers more than 200 acres and was established in 1983. Managed by the U.S. Fish and Wildlife Service, it is the only refuge created specifically to offer protection to the endangered Florida Manatee. Approximately 700 manatees migrate to Kings Bay and winter over each year.

“The Three Sisters Boardwalk opened to the public for the first time in November 2014 and was open until April of this year,” says Ivan Vicente, visitor services specialist at Crystal River Wildlife Refuge. “The plan is to keep the boardwalk open year-round, beginning this November.”

Nearly 20,000 people have enjoyed the Three Sisters Boardwalk since it opened, and the refuge expects tourist numbers to climb. Guests

ee : t a n Manners Ma Don’t approach a manatee; leave it up to the animal to decide whether or not to swim up to you.

Don’t disturb resting manatees or dive down below the water’s surface.

Don’t splash or make excessive noise.

Don’t surround, swim after a manatee, ride, hang onto a manatee, poke or touch them.

Don’t do anything that might separate a mother and her calf.

Don’t entice them with food or water.

Don’t enter restricted manatee zones for any reason.

Be a good Samaritan. If you see someone

harassing a manatee or if you spot an injured or dead manatee, call the Florida Fish and Wildlife Conservation Commission at (888) 404-3922. You can also call #FWC or *FWC from your cell phone or use VHF Channel 16 on a marine radio. You can make a report by email at tip@myfwc.com.

park at a designated spot in Crystal River and pay a nominal fee to take a short shuttle bus ride to the entrance to the Three Sisters Boardwalk inside the refuge.

“The boardwalk goes around the perimeter of the springs, which is shaped like a threeleaf clover. It’s easily accessible and gives visitors an elevated viewpoint where they can be above dozens of resting manatees,” says Vicente. “The water offers perfect visibility, so it’s an opportunity to take great photos and make memories. Depending on the tide, the boardwalk is anywhere from 3 to 8 feet above the water, which is crystal clear so you have excellent viewing of the manatees, as well as fish and turtles.

“Three Sisters is the most remarkable of the many springs in Kings Bay,” Vicente adds. “Pick a cold day to come because the colder it is, the more manatees there will be in the spring.”

Blue Spring State Park in Volusia County includes the largest spring on the

Much Ado About Manatees

However you decide to view the manatees, you’ll have a greater appreciation for the experience if you know more about these intriguing mammals.

h, s can live in fres Florida manatee fo e und lt water and ar brackish or sa ies rs, bays, estuar in shallow rive of the er ecosystems and coastal wat ey h nited States. T southeastern U rs te ,

wa prefer shallfroowm 3 to 16 feet. anywhere mer months, they During the sum and as far west as Texas migrate as far ncentrate ia, but most co north as Virgin e winter. in Florida for th

Averaging 10 feet long and about 1,000 pounds, these gentle , slowmoving vegetarians ea t roug

hly 10 percent of their body weight in vegetation ea ch day. Digesting that food is one of the

important ways they sta y warm, so it’s crucial not to disturb for aging manatees.

There’s nothing speedy about a manatee.

For short bursts, they can accelerate to 20 miles per hour but usually swim at a leisurely three to five miles per hour. They must surface to breathe, which is what puts them in harm’s way of passing motorboats.

St. John’s River and is also a designated manatee refuge with great viewing opportunities. The park, which covers more than 2,600 acres, reports that 481 individual manatees came into the refuge during the 2014-2015 season (November to April). Swimming with manatees is not allowed at Blue Spring, but the manatees are easily viewed from atop the spring’s overlooks.

Getting In The Water

If you absolutely want to get in the water, conservationists urge you to go out with a responsible company that follows guidelines put in place to respect and protect the manatees.

Manatees in Paradise is one tour operator that gets high marks from Dr. Tripp. Owned and operated by husband-wife team Mike and Stacy Dunn, Manatees in Paradise has been in business since 2008 and has received “Manatee Hero” awards in recognition of their “outstanding concern and commitment to manatee protection.”

Mike and Stacy take out small groups of no more than six people at a time in their pontoon boat, allowing people to observe the manatees from the boat or in the water. Passive observation and educating guests about the manatees are their top priorities.

“My wife and I do manatee recovery, research and rescue. This is one way we give back to the manatees,” notes Mike Dunn. “We got into manatee preservation after we were out fishing on July 4, 2007. We saw a manatee that was seriously injured from a boat propeller. She had a calf with her. We called for help and stayed with her until Fish and Wildlife came to the rescue. That manatee lived about eight more hours after we found her; she didn’t make it, but her baby did. After that incident, we started learning more about manatees, and we’ve even helped rescue an orphan.”

Although some people say no one should be allowed to swim with manatees, Mike and Stacy don’t take that line. But they do feel strongly that tour operators should be

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healthylivingmagazines.com | DECEMBER 2015

responsible and put manatees first. Unfortunately, not all tour companies do this, but as a discerning visitor, you can avoid giving your money to such businesses.

“When you call a company for information about tours, ask the tour operator, ‘Do you allow us to touch or rub manatees?’

If they say ‘yes,’ you don’t want to go with them,” says Dunn.

“If you want to go out, do your homework first. You want to make sure your money’s going to a good company. Look at the company’s website. If they’re showing pictures of people with their hands on manatees, that’s not good for the manatees. If they tell you that you can rub a manatee under their flippers and they like it, cross that company off your list,” advises Dr. Tripp. “A smaller company that takes fewer people out will probably help you learn more. Look to see if they have conservation information on their website, and go to tripadvisor.com to see what other people have said about

Manatees don’ t become sexu ally mature until about the age of 5 and ha ve a low reproductiv e rate. On aver age, a female has only one calf every two to five years. Un like m

animal species any other don’t form perm, manatees bonds. When in he anent pair at (which

lasts for up to three weeks), females (cows) are pursued by groups of males (bulls) numbering as m any as a dozen or more.

Things can get a bit crazy in th ese “mating herds, ” as more than one bull can successful ly mate with th e cow.

Gestation period lasts for about a year, and calves can be born any time of the year but more often in the spring and summer. Manatee calves nurse

n’t usually anatees do m , f d il w e because o In th 30s, if that, ir ted e c th t s te a o p r live ts. But p a re th d te human-rela an live 50 manateess cyears. Snooty, a to 60-plucaptivity at the South manatee in denton, is seum in Bra Florida Mu late 60s. now in his

for as long as two years,

although they begin to eat water plants within a few weeks after birth.

the company. If you really care about manatees, you need to go with a tour operator that is doing the right thing.”

“Tourism is bigger today than ever; it’s growing dramatically and increasing each year,” says Dunn. “Many people come with a ‘petting zoo’ mentality and forget the manatees are just here to survive. It’s not our right to get in the water with them, it’s a privilege.

“There are companies out there doing it right,” he adds.

“They know what a sick manatee looks like, and they’ll take photos so it can be identified, get its location, call Fish and Wildlife and have someone stay with the manatee until the rescue boat gets there.

“We began a strict no-touch program on our tours three seasons ago,” Dunn points out. (This makes sense, as their company slogan is, “Keeping Wildlife Wild.”) “If a manatee comes up and wants to touch you, that’s allowed, but you cannot touch them back. You just stay still and let the manatee do what it wants to do. If you have the opportunity to have a manatee touch you, you’ll remember it for a lifetime. They’re curious animals, and sometimes you will get rewarded by them coming up and touching you.

“The most rewarding thing for us is that we know we’re doing it right and we’re also educating people,” Dunn adds. “If this is done right, people’s grandkids can be swimming with the manatees. If it’s done wrong, this opportunity could be gone tomorrow for all of us.”

“Remember, you’re in charge of your behavior. Don’t hang in the water right outside the sanctuary boundary.

Practice passive observation, meaning float on the surface and watch the manatees. Don’t dive down to them or stand in the water. Understand that it’s a privilege to see them in their environment, so be a courteous, responsible guest in their home,” says Dr. Tripp.

“When manatees are surrounded by people they get habituated to people, but they don’t stay in Crystal River all year. They have to go out into the rest of the world,” cautions Dr. Tripp. “We don’t want to change their perceptions of humans in a way that might harm them down the road. We don’t want them approaching docks or people. Manatees are wild animals, and we want them to stay that way. We don’t want to take advantage of them just because they have a gentle demeanor. Just because they don’t have sharp teeth and claws doesn’t mean we should treat them with less regard than any other wild animals.”

Some may counter with the argument that if the manatees are being bothered by people, they’ll just leave the area.

“If they leave, they die,” says Dr. Tripp. “If a manatee gets flustered enough with people that it leaves the spring, it can be a life-or-death decision. The manatees are in these areas for survival, and they need to conserve their energy. People often think if they’re not leaving people it’s because they’re accepting, but they’re really just trying to find a way to rest.”

Want More Info?

Blue Spring State Park

Manatees in Paradise

Crystal River Wildlife Refuge

Save the Manatee Club

floridastateparks.org/park/Blue-Spring (386) 775-3663 fws.gov/crystalriver (352) 563-2088

Adopt ManateAe

For a $25 annu al fee, you ca n “adopt” a man atee. You’ll ge t an adoption cert ificate, photo, biography and members hip handbook . Check out the manat ees up for ad option at savethemanat ee.org/adoptee s.

manateesinparadise.com (352) 563-0865

(407) 539-0990, (800) 432-5646 savethemanatee.org

DECEMBER 2015

| healthylivingmagazines.com

35

We’re there. Smack in the middle of the season of giving. Too often this finds us making charitable contributions and buying gifts more out of obligation than joy.

Unfortunately, much of this mad scrambling to give, give, give carries more than a hint of desperation.

Some of us just want to get all this giving done and cross it off our lists until next winter.

s ed to be. ’ it ow h t o n os s supp That’

ant e m s i s r e th o o t n Giving u e, not a crazed to be a lifestyl ed into the few weeks crammr. And don’t end of each yeatant take-away: miss this impor f. l e s r ou y s p l e h s r Helping othe “Doing good makes us feel good. Altruism enhances our self-esteem. It gets our eyes off ourselves, makes us less self-preoccupied.

In other words, caring for others creates a psychological momentum and a sense of selfcompetence that makes us happier,” notes Stephen G. Post, Ph.D., professor of preventive medicine and founding director of the Center for Medical Humanities, Compassionate Care, and Bioethics at Stony Brook University School of Medicine in Stony Brook, New York. His bestselling books include The Hidden Gifts of Helping and Why Good Things Happen to Good People (with co-author Jill Neimark).

Giving of yourself to help others produces a “helper’s high,” a “pleasurable and euphoric emotional sensation of energy and warmth.”

“When the mind is genuinely focused on the well-being of others, that tends to shut down the parts of the brain that are involved in negative and destructive emotions, like bitterness, rumination, hostility and the like. Those are emotions that are all associated with extended stress, and extended stress has many adverse physical and mental impacts,” says Post. “On a spiritual level, when people meditate or pray for those in need, this refocuses the person away from self.”

It’s been well-established that doing for others activates parts of the brain associated with feelings of joy and even produces dopamine, one of the brain’s “happiness” chemicals. People who help others have elevated levels of oxytocin,

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37

which has been described as the hormone of tranquility and trust.

We Americans are generous when it comes to giving of our time. A recent government study found that 62.6 million Americans—that’s just over 25 percent of the adult population—volunteered a total of 7.7 billion hours of service in 2013.

For many people, just volunteering a few hours a week makes a positive difference in self-reported happiness and mood.

The 2010 Do Good Live Well Survey, released by United Healthcare and VolunteerMatch.org, surveyed 4,500 American adults:

89 percent report

I I I

that “volunteering has improved my sense of well-being”

73 percent agree

that “volunteering lowered my stress levels”

92 percent agree

that volunteering enriched their sense of purpose in life

72 percent

I

characterize themselves as “optimistic” compared to 60 percent of non-volunteers

42 percent of

volunteers report a “very good” sense of meaning in their lives, compared with 28 percent of non-volunteers

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healthylivingmagazines.com | DECEMBER 2015

Positive P hysical

I

Benefits

f you think you feel better when you help others, it’s not just in your head. There are actual health benefits associated with giving to others. Studies over the past 20 years show that volunteering is associated with lower levels of depression, increased well-being and a 22 percent reduction in the later risk of dying.

A 2013 study in Vancouver, BC, Canada, involved 106 high school students in 10th grade. The students were split into two groups—one group volunteered regularly for 10 weeks, one hour per week helping children in after-school programs. The other group was placed on a waiting list for volunteer opportunities. Researchers assessed the students’ mental health, mood and empathy and also measured body mass index (BMI),

inflammation and cholesterol levels before and after the study.

When the 10-week study ended, the volunteering students had lower BMI levels and lower levels of inflammation and cholesterol, biological markers that, when elevated, are the first signs of cardiovascular disease. Those students who reported the greatest increases in empathy, altruistic behavior and mental health had the greatest reductions in the biological markers.

Older adults also experience health benefits from helping others.

A study done in 1981 looked at retirees over age 65 who volunteered and those who did not.

The volunteers scored significantly higher in life satisfaction and will to live and had fewer symptoms of depression and anxiety.

A recent study published in 2013 followed 1,100 older adults ages 51 to 91 who were interviewed in 2006 and had their blood pressure checked at that time. Four years later, in

Volunteering

is associated with lower levels of depression, increased wellbeing and a 22 percent reduction in the later risk of dying.

Findin Volunt g Your eer Nic he

“V

2010, they had a follow-up interview olunteering can be frustrating and another blood pressure check. if you don’t feel cut out for Subjects who volunteered at least what you’re doing. It’s better 200 hours (an estimated four hours to find ways where you feel you’re using per week) in the past year at the your strengths and talents,” says Post. time of their first interview were 40 If you’re involved in a church or percent less likely to have developed social group, that’s a great place to hypertension four years later than nonstart. Many have needs for volunteers, volunteers. Researchers suggested ranging from one-time events to that this impact was due to the stressweekly assistance, so contact the office and ask whether there are any reducing effects of being both active volunteer opportunities. and altruistic.

“When looking for an opportunity that best suits the potential “All the studies we’ve done volunteer, people should contact organizations directly,” suggests Angela show that depression is significantly Bonfardino, executive director/CEO of United Way of Hernando County. reduced in people who are helping “Always ask if a volunteer application is available to be filled out, simply others,” Post notes. “Most assisted because the organization might not have anything available at the moment living facilities have programs but the volunteer’s information can be kept on file for upcoming events or where residents can be involved in projects where extra help is needed. Committed volunteers are what make volunteering and pro social activities. our projects and events so successful.”

There are eight or nine studies with United Way itself is always a good resource to help connect would-be large databases that have shown that volunteers with organizations actively seeking help. Your local chamber older adults helping of commerce others can extend life office may also be expectancy. [Those aware of volunteer who help] also tend to opportunities, be more lucid of mind either for area and more robust.” organizations or This designation means the non-profit So how can specific events, organization has been approved by the Internal generosity and such as festivals Revenue Service as a tax-exempt, charitable compassion for others that benefit specific organization. When an organization has an become a lifestyle? causes. Local approved 501(c)(3) exemption, this allows a Start early. Introduce libraries, hospitals donor to legally deduct the amount of his or her children to generosity and hospice are donation when filing taxes, which reduces his or and volunteering so that always in need of her taxable income. this becomes a regular dedicated volunteers.

There’s an important difference between “tax part of their lives.

If there’s a cause exempt” and “tax deductible.” If an organization “It’s very important near and dear to is tax exempt, this means they don’t have to pay to get children started taxes. Tax deductible allows you to deduct your early,” agrees Post. contribution on your federal income tax return. If “Parents should think you have any concerns, go to irs.gov/Charitiesabout volunteering &-Non-Profits/Searchas a family in an area for-Charities they find meaningful to verify an to them. Bringing organization’s children into a tax-exempt status volunteer setting and eligibility to often happens when receive youth are involved tax-deductible in a group at their charitable church or synagogue contributions. that helps others in the community.”

Source: 501c3.org, irs.gov

Exactly What Is A “501(c)(3)”?

d n ou f e v Im’ y cause.

ay.

ne this w

eo help som o t g n li e azing fe

It’s an am

your heart, there’s probably an organization (or more than one!) connected to it. Think animals in need, military veterans, breast cancer, Alzheimer’s, multiple sclerosis, children’s cancer… the list is almost endless. A quick Internet search will turn up organizations and associations and let you find out if there’s a chapter in your area.

Avery Duval, an insurance agent in Ocala, happens to be an avid hunter, so he was interested in helping others pursue the same passion. A member of Heart of Florida Buckmasters Chapter, a hunting organization based in Ocala, he’s now volunteering his time as a hunting guide for Wounded Warriors and disabled military veterans.

“It’s the most rewarding thing I’ve ever done,” says Duval, who began volunteering last year. “Last year I met a disabled former Marine who used to be a Marine sharpshooter. His physical limitations make it impossible for him to go out into the woods and hunt on his own. I took him out to a hunting camp, and he was so grateful to be able to harvest a deer because he hadn’t been able to hunt on his own for 15 years.

“I’m very passionate about our country,” adds Duval. “To be able to give back to those who have served our country and made great sacrifices for my freedom is one of the greatest gifts in the world.

I’ve found my cause. It’s an amazing feeling to help someone this way.”

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healthylivingmagazines.com | DECEMBER 2015

If you’re not sure exactly what your volunteer passion is, Post recommends the website, volunteermatch.org, which he describes as “The Angie’s List of volunteering.”

Using the site is a cinch. Just type in your ZIP code, and click on the topic that interests you. The listings for each opportunity describe the need, any necessary skills needed, what age is best, how much time is required and, of course, a way to contact the organization.

Another helpful online site that can help you find a great place to volunteer is allforgood.org.

You can also look up local contacts for the following groups in your area:

• American Red Cross • Animal rescues/ shelters • Art museums • Boy Scouts • Chamber of commerce • Domestic Abuse Shelters • Hospice • Humane Society

• National and state parks • Food pantries • Libraries • Girl Scouts • Habitat for Humanity • Retirement homes/assisted living facilities • United Way • YMCA

HABITAT © HELGA ESTEB, HUMANE SOCIETY © A KATZ/ SHUTTERSTOCK.COM

I

Worth Giving To? You feel passionately about a certain cause and want to help by sending a donation, but you want to know your hard-earned dollars are spent wisely.

Gain knowledge with a few clicks of the mouse, and learn crucial information about a wide variety of charities using popular online charity “vetting” sites. In just minutes you can discover how charities spend their money, allowing you to make an informed decision as to whether or not you want to donate to them. Here are some top “watchdog” sites that review charities and provide helpful information about them.

Charity Navigator charitynavigator.org Charity Watch charitywatch.org GuideStar guidestar.org

I

Better Business Bureau’s The Wise Giving Alliance give.org

Before You Donate…

Check out the charity using one of the “vetting” sites to be sure it’s legitimate and to find out how they spend donations.

I I I

Giving Mone Donations Vst.ary Volunteering

t doesn’t have to be one or the other.

“If done sincerely, giving money can be meaningful and beneficial. But you tend to get more out of it when you’re involved in face-to-face giving (volunteering), rather than just writing a check,” explains Post. “There is a feeling of joy in writing out a check to help the needy, and there is certainly a sense of life meaning. But the impact of such actions alone, without active engagement in helping others, is relatively less. This explains in part why so many people in philanthropy these days want to be actively involved in the organizations and activities of the programs they give to. They are looking for a new and more fulfilling way of life in a world of affluence, materialism and consumerism.”

Whether you help others through donating money or time (or both), you need to get beyond the “pay-it-back” mentality.

In most cases, the people you’re helping aren’t capable of responding in kind. You should give of your time and/or money without expecting that the recipient of your generosity will do the same. Hopefully, they will “pay it forward” and help someone else however they can, but that shouldn’t be part of your motivation.

Don’t send cash or wire money to a charity. Any “charity” requesting that is most likely a scam.

Be wary of providing your credit card or bank account information over the phone to anyone who calls claiming to represent a charity.

Expect a charge to show up on your cell phone bill if you text a donation to a charity.

live. play. prosper. serve.

V

olunteer Ocala is a division of the Recreation and Parks Department and was established by the City of Ocala to support volunteerism and service opportunities for meaningful involvement in the community. Volunteer Ocala recruits volunteers to mentor youth in community centers, assist visitors at the Fort King National Historic Landmark and Visitors Center, lead exercise and dance classes at the adult activity centers, greet visitors at City Hall, help the differently abled participate in sports and provide assistance at the numerous City of Ocala events—the list goes on and on.

In the past 12 months, Volunteer Ocala was the recipient of approximately 30,000 hours donated by

the citizens of Ocala/Marion County. In just two years, the volunteer base of Volunteer Ocala has grown from 110 volunteers to over 200.

The benefits of volunteering are enormous to our volunteers themselves, our families and our community. It’s an opportunity to meet new friends, help out in your

Did you know that volunteers are happier and healthier than non-volunteers? community, learn new skills and boost your mental and physical health.

Did you know that volunteers are happier and healthier than nonvolunteers? A Gallup survey on volunteering in the United States found that 52 percent of volunteers donate their time solely because they like

doing something useful and helping others.

Would you like to get involved in volunteering? Find something that matters to you and start making a difference in your community. It may not be glamorous work, but whether you have 10 minutes or 10 hours to give, the intangible benefits are more than worthwhile.

_________________________

For more information on how you can get involved with Volunteer Ocala, please contact Connie Carroll at 352-368-5517 or ccarroll@ocalafl.org.

Catering forCharities

CATERING • HOLIDAY PARTIES • SPECIAL EVENTS

Contact The Ivy House to cater your charity events.

Service includes food, table settings and serve staff.

Your location or ours.

Ocala: 352.622.5550 • Williston: 352.528.5410 ivyhousefl.com

VFW Veterans Village Independent Living Facility

T

he VFW Veterans Village is located in Ft. McCoy, Florida, and is the only facility of its kind in the U.S. It is a non-medical independent living facility dedicated to providing a home to American heroes and their spouses at an affordable rate. Residents can be any age, from any state and even bring their own furnishings.

Couples and individuals are both welcome. Facility includes light housekeeping, three meals a day from the commercial kitchen and chef, as well as many amenities.

They offer a library, barber shop, fitness and rec room, resident lounge, outdoor courtyard, indoor atriums, family social rooms and much more. The VFW Village also has a large pavilion regularly used for community events,

so it’s easy to stay active and involved. The VFW Veterans Village is proud to serve our nation’s heroes and would love to hear from you!

2016 Wish List • Waterproof mattresses • Box springs • Financial assistance to purchase: - Comforters and sheet sets – twin and full sizes - 32” flat screen TVs with wall brackets - Puzzles, DVDs, CDs - Commercial ovens - Kitchen Equipment - Lamps - Mini refrigerators The Veterans Village is currently accepting residents and volunteers! If you’re interested in becoming either, they encourage you to get in touch.

_________________________

VFW Veterans Village 13005 NE 135th Street Fort McCoy, FL 32134 vfwveteransvillage.org (352) 236-0823

GOURMET CUPCAKES COFFEE & ESPRESSO MILKSHAKES • COOKIES • COOKIE SANDWICHES CUSTOM CAKES & CAKE POPS

The Monarch Center for Hope & Healing Loss can come at any time, any place and any age.

I

magine a warm serene setting where people of all

ages openly and confidently share their deepest feelings about the loss of a loved one. Guided by trained specialists, guests begin their journey toward healing.

Start Your Holiday Traditions With Something N PaOpe ow d M don in al ck l

Sweet

Smallcakes Ocala

4701 SW College Rd, Suite 106, Ocala, FL Mon-Sat 10-8 and Sun 12-6

352-484-1127

The Monarch Center is a unique resource for Marion County.

Programs range from individual and group counseling to Grief in the Workplace and Camp Mariposa for youngsters aged 5-12.

These services form the foundation of a hopeful future and are offered at no charge as a gift to the community from Hospice of Marion County, your local Hometown Hospice since 1983.

During this season of giving, your generosity can help make grief support available for years to come. _______________________________________________________

Hospice of Marion County is a non-profit organization | 3231 SW 34th Avenue, Ocala, FL 34474 | (352) 873-7400 | www.hospiceofmarion.com

DECEMBER 2015

| healthylivingmagazines.com

45

joints

RESPECT YOUR

WE TAKE OUR JOINTS FOR GRANTED. BUT WITHOUT THEM, WE COULDN’T BEND, TURN, LIFT, CROUCH, THROW OR EVEN WIGGLE OUR FINGERS AND TOES. IN OTHER WORDS, OUR JOINTS MAKE IT POSSIBLE FOR US TO MOVE. AND, YET, THE ONLY TIME WE PAY ATTENTION TO THESE ESSENTIAL PARTS OF OUR BODIES IS WHEN THEY ACHE. BUT WITH A LITTLE RESPECT AND A LITTLE TLC, YOU AND YOUR JOINTS CAN BREEZE THROUGH EVEN THE BUSIEST OF SEASONS WITH NARY A TWINGE.

By JoAnn Guidry

2

healthylivingmagazines.com | AUGUST 2015

A

joint is the connection between two bones, bound together by ligaments and muscle, which make movement possible. The five types of joints in our bodies include: ball and socket (hip and shoulder), vertebrae (neck and back), hinged (elbows and knees), gliding (wrists) and saddle (thumb).

Our knees, hips and back are considered weight-bearing joints because they support our entire body weight.

Smooth tissue called cartilage and synovium, as well as synovial fluid, cushion the joints so bones don’t rub together. Aging, injury, disease, poor nutrition, a sedentary lifestyle and being overweight all affect joint health. According to the Centers for Disease

Control and Prevention, joint pain is one of the most common health complaints.

An estimated 63 million Americans suffer from chronic joint pain, aching or stiffness. Knee pain tops the list, followed by shoulder and hip pain. Joint pain can range from irritating to debilitating, from acute to chronic.

“Keeping our joints healthy is key to our quality of life,” says Dr. Joe Styron, an orthopaedic surgeon and spokesperson for the American Academy of Orthopaedic Surgeons.

“Our joints are what allow us to remain active, whether that is playing sports or any other activities we enjoy. Having healthy joints maximizes the fun by minimizing any discomfort during our active lifestyles.”

The best way to care for your joints is to keep them and your muscles, ligaments and bones strong and stable. Check out these tips for good joint health.

STAY AT A HEALTHY WEIGHT.

R

esearch has shown that every pound over your ideal healthy weight puts four times more stress on your knees, hips and back. Remember the latter are our weight-bearing joints, so the heavier you are, the more wear and tear you put on them. That in turn causes joint cartilage to wear away, leading to pain and a risk of permanent damage. If you’re overweight, you have at least three times the risk of developing knee osteoarthritis and two times the chance of arthritis in your hips.

“Maintaining a healthy weight is critical,” says Styron.

“Our knees handle three to four times our body weight even when just walking. So if you think about losing just one pound over the course of one year of walking just 1,000 steps a day, that one pound of weight loss would result in 1,000,000 pounds less force across your knees.”

LIFT RIGHT.

W

hen lifting, use your legs, where the biggest muscles in your body are, by bending at your knees instead of bending your back. To protect your wrists and shoulder joints, use the palms of both hands or use both arms instead of your hands. Hold heavy objects close to your body, which is less stressful for your joints.

DITCH THE HIGH HEELS.

A

3-INCH HEEL STRESSES YOUR FOOT SEVEN TIMES MORE THAN A 1-INCH HEEL. AND THAT, IN TURN, PUTS EXTRA STRESS ON YOUR KNEES, HIPS AND BACK, POSSIBLY INCREASING YOUR RISK OF OSTEOARTHRITIS. ON DAYS WHEN YOU KNOW YOU’RE GOING TO BE ON YOUR FEET AND WALKING AROUND A LOT (HELLO, SHOPPING!), OPT FOR A GOOD PAIR OF SUPPORTIVE, CUSHIONED WALKING SHOES. YOU WANT A SHOE WITH A ROUNDED OR SQUARED TOE BOX, AS WELL AS ONE THAT’S FLEXIBLE AT THE BALL OF THE FOOT WHERE YOU PUSH OFF FOR EACH STEP.

DON’T SLOUCH.

S

tanding and sitting up straight protects your joints from your neck down to your feet. When you slouch or hunch over a computer or the stove, you put stress on your joints. So throw back those shoulders, and stand tall! Your joints will thank you. >>

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DIET DO’S

I MOVE IT.

B

eing sedentary, whether binge-watching your favorite TV shows or spending hours working on a computer, ups your risk for joint stiffness and pain. Take frequent breaks, such as a 10- or 15-minute walk every hour. Get up, stretch and take a stroll around the office. The key is to keep that synovial fluid moving and lubricating your joints.

STAY HYDRATED.

D

rink enough water throughout the day to avoid dehydration, which can aggravate joint aches and pains. Go easy on your coffee intake, which can act as a diuretic.

nflammation, the body’s response against a toxic invader or an injury, is the first stage of healing. But sometimes the process goes off kilter, leading to chronic inflammation. The latter damages our joints and surrounding tissues, especially the cartilage. One way to combat inflammation is with an antiinflammatory, joint-friendly diet.

“Eating a diet that is low in inflammatory foods but high in protein is important to both your bone and joint health,” says Styron. “Snacking on nuts is a great healthy alternative to other snack foods, and they provide a good source of protein.”

Numerous studies have shown the Mediterranean diet (fish, whole grains, fruits, vegetables, healthy fats like olive oil) is an all-star, anti-inflammatory way to eat. Here are some other nutrients you should be eating for strong bones and muscles to support your joints.

CALCIUM/VITAMIN D: Think of these two as an inseparable couple. You need calcium for strong bones, and vitamin D is crucial for calcium absorption. Good calcium food sources are dairy products and dark green leafy vegetables. Get your vitamin D from egg yolks and fatty fish like salmon and mackerel. Also many cereals, dairy products, soy and almond milk are fortified with vitamin D. OMEGA-3 FATTY ACIDS: Considered a premier antiinflammatory, omega-3 fatty acids are found in cold-water fish, such as salmon, mackerel and herring. Hens fed flaxseed, fish oil or algae lay eggs enriched with omega-3s.

SULFUR: Connective joint tissues, including cartilage, tendons and ligaments, need sulfur to stay healthy. Food sources include eggs, poultry, fish, legumes, broccoli, cauliflower and Brussels sprouts.

ANTHOCYANIN: Red, blue and dark purple fruits are chock-full of anthocyanin, an antioxidant that has shown antiinflammatory properties. Go for blueberries, strawberries, black currants, raspberries, plums and cherries, especially tart cherries.

PROTEIN: To keep your muscles strong, you need protein.

Good sources include lean meats, seafood, beans, legumes, nuts and soy products.

FIBER: Eating fiber-rich foods helps control blood-sugar levels, which keeps glucose and insulin in check, reducing inflammation. Fill up on oatmeal, quinoa, brown rice, black beans, lentils, artichokes, kale, spinach and green peas.

SUPPLEMENTS: Many supplements, such as glucosamine, omega-3 fatty acids, turmeric, boswellia and ginger root, are touted for reducing joint inflammation and pain. It’s always best to check with your health care practitioner before using supplements.

3 STRETCHES IN 3 MINUTES DOWNWARD FACING DOG: START ON ALL FOURS. LIFT UP INTO AN INVERTED V, PRESSING HEELS TOWARD FLOOR. HOLD FOR 30 SECONDS TO ONE MINUTE.

WHAT NOT TO EAT: White sugar, high-fructose corn syrup, highly processed packaged foods, unhealthy omega-6 fatty acids (soy, corn, safflower and cottonseed oils) and fried foods all cause an inflammation response in the body. In sensitive people, foods containing wheat gluten, milk casein, as well as additives like MSG and aspartame, can trigger inflammation.

KNEELING LUNGE: WHILE KNEELING, STEP LEFT FOOT FORWARD. THEN PRESS HIPS FORWARD, KEEPING LEFT KNEE OVER LEFT ANKLE. HOLD FOR 30 SECONDS. SWITCH LEGS, AND REPEAT.

EXERCISE FOR HEALTHY JOINTS

HIP STRETCH: LIE ON BACK WITH KNEES BENT, RIGHT LEG CROSSED OVER LEFT THIGH. PULL KNEES INTO CHEST. HOLD FOR 30 SECONDS. SWITCH LEGS, AND REPEAT.

Sources: arthritis.org, experiencelifemag.com, webmd.com, prevention.com

A

long with an anti-inflammatory diet, exercise helps keep your joints healthy in plenty of ways. Exercise can help you lose weight and maintain a healthy weight to keep extra stress off your joints. Research shows that exercise can reduce joint swelling by increasing circulation.

Remember that strong muscles support your joints; stronger abs and back muscles maintain your balance and prevent joint-damaging falls.

“Any exercise is better than no exercise at all,” says Styron. “Find an activity you enjoy so it doesn’t feel like a chore. Exercise is not a one-size-fits-all thing, but with a little trial and error, you can find something to stay active and keep your joints healthy.”

A good, joint-friendly exercise routine can include walking, biking, swimming, yoga, Pilates and Tai Chi. Strength training, using machines or free weights, creates denser bone and stronger muscles to stabilize and protect joints. And don’t forget to include core strengthening exercises like planks. Start slowly with any exercise plan, and gradually build up to 30 minutes on most days. If you have a health condition, always work with your health care practitioner to create a suitable exercise plan for you.

WARM UP: It’s always a good idea to do gentle stretching before going full bore into any exercise routine.

MASTERING THE SQUAT: Squatting is a functional body movement that we do every day. Too many people compensate for sore knees by bending over at the waist, which then stresses your back. The trick is to strengthen your thigh and core muscles so that you can squat without causing pain.

WALL SQUAT EXERCISE

1

Stand with your back against a wall, feet shoulder-width apart and heels 18 inches away from the wall. Keep your knees in line with your heels, not out in front of your toes.

2

Breathe in, and exhale as you squat by “sitting down” as far as you can comfortably go without dropping your buttocks lower than your knees. Make sure to keep your knees in line with your heels.

3

Tighten your abdominal muscles, and flatten your back against the wall. Inhale as you return to a standing position, pushing up through your heels, not off the balls of your feet, to work the muscles in the back of your legs and buttocks.

4

That’s one rep. Start with 10 reps, three times a week, and increase the reps number to 15 or 20 as you become stronger.

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Assisted Living Facility 6333 SE Babb Rd. | Belleview, FL | 352-307-6333 prestigemanorassistedliving.com

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Director of Operations

HE ALT H Y

body

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body NUTRITION | FITNESS | BEAUT Y

mint to help No doubt this winter season will call for peppermint! Peppermint soaps, peppermint cookies, the options are endless really. However, the peppermint leaf is good for more than just making us and our homes smell like winter. HERE ARE JUST A FEW REASONS WE KNOW YOU’LL HAVE MINT ON HAND ALL DECEMBER LONG! A FEW WHIFFS OF PEPPERMINT ENCHANCE MEMORY AND INCREASE ALERTNESS RELIEVES TENSION AND HEADACHE PAIN Source: webmd.com

EASES NAUSEA, VOMITING AND MORNING SICKNESS

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PEPPERMINT IS EVEN GREAT FOR REPELLING PESKY MOSQUITOS

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body

the beauty of the season I s your calendar full of family dinners and parties this month? This winter, try a new nail product or makeup technique to refresh your look for the season. Here’s what’s up, from the chin up, this winter in beauty.

Gilded eyeshadows and dewy complexions were all over New York Fashion Week models. Although we may not want to rock actual body glitter like they did, we can add some shine to our other products. Try E.L.F.’s Baked Highlighter in three colors for a gorgeous glow ($3, eyeslipsface.com) or Merle Norman’s Brilliant Dimension Shadow in Gold Rush ($8, ulta.com) for the perfect party shimmer. For a rose gold sparkling lip, try Merle Norman’s Liquid Lip Color in Pretty Party ($15, merlenorman.com).

nailing deep colors

Cold months call for deeper color palettes and jewel tones, and nails are no exception. Burgundy nails are the perfect way to take red into the cold season, but they’ve been around for a while now. The new, hot colors include emerald green, navy blue, deep grays and chocolate browns. These hues will look great with any complexion! Try Essie’s Lady Godiva or Stylenomics ($8.50, essie.com).

simply perfect

This season’s makeup is about the polished-butnot-fussy aesthetic. Use light coverage concealer on blemishes and peachy shades on lids and cheeks. Highlighter beneath brows and in the Cupid’s bow adds to a natural, effortless daytime face. Merle Norman’s Color Stripes blush in Sweet Cheeks offers the perfect pink flush ($25, merlenorman.com).

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lips: all or nothing

Winter lip color can go one of two ways: “my lips always look like this” or “I’m an off-duty makeup artist.”

Carry the no-fuss, put-together look onto lips with a nude or pale pink color, like ModelCo’s Party Proof Lipstick in Kitty ($17, modelcocosmetics.com). If you prefer, swipe a brick red (Revlon Colorburst Balm Stain in Romantic) or wine shade on for a pop of color on a dull day to look instantly glam. Try Milani’s Color Statement Lipsticks in Velvet Merlot or Rebel Rouge ($5.99, milanicosmetics.com).

WHAT’S HOT IN HAIR? WINTER TRENDS ARE ALL ABOUT ONE THING: MYSTERY. THE COLOR OF THE SEASON IS BRONDE, AN INBETWEEN SHADE THAT’S NOT TOO LIGHT OR DARK (THINK MODEL/ACTRESS CARA DELEVINGNE). IT’S THE PERFECT SEGUE OUT OF OMBRE HAIR AND INTO A MORE NATURAL LOOK WITH MIXED CARAMEL AND HONEY TONES. WHO KNOWS? MAYBE BRONDES HAVE MORE FUN.

AS FOR CUTS, A MEDIUMLENGTH, BLUNT TRIM AT THE SHOULDERS OR AN ANDROGYNOUS PIXIE CUT IS THE WAY TO GO THIS SEASON. NYFW FALL RUNWAYS WERE ALL ABOUT UNDONE STYLES WITH NATURAL TEXTURE AND A SLEPT-IN LOOK, AS WELL AS TOUSLED LOW BUNS AND LOOSE PONYTAILS.

Sources: harpersbazaar.com, elle.com, allure.com

let there be sparkle

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jamming at the gym

E

veryone has their preferred gym jams, the songs that really rev them up during a workout. A team of scientists and sports psychologists at London’s Brunel University recently analyzed 6.7 million different workout playlists on Spotify and found some genres are better suited to getting listeners in the right mindset to rock their workout.

running with rap The average person’s stride rate while running or jogging is 150 to 190 beats per minute (bpm). Cut that in half and you get 75 to 95 bpm, a range which is frequently used in rap music. Researchers also noted in the study that the lyrics often “imbue the physical energy” needed to push through a run.

WE LIKE: “RUN THIS TOWN” BY JAY-Z, RIHANNA AND KANYE WEST, “TAKE CARE” BY DRAKE AND “RIGHT THURR” BY CHINGY (FOR ADDED THROWBACK POWER)

pump it up with pop Warming up and cooling down is important in avoiding injury and maximizing your workout’s effectiveness, but many people skip it altogether. Slow down and enjoy these periods by adding your favorite pop tunes (go for a bpm of 115 to 120). Pop’s signature is a rhythmic, repetitive beat, making it great for slower, repetitive actions. It’s also perfect for aerobics.

WE LIKE: “ROAR” BY KATY PERRY, “MOVE” BY LITTLE MIX AND AVICII’S “WAKE ME UP”

Turning up EDM dance music with a bpm of 130 to 140 is an excellent way to power through your strength training. Time in the weight room is much easier when you have clear beats to count along with and tons of bass to get you psyched. Bonus points if the lyrics motivate you!

WE LIKE: ALESSO AND TOVE LO’S “HEROES (WE COULD BE),” CASCADA’S “EVERY TIME WE TOUCH” AND “OUTSIDE” BY CALVIN HARRIS AND ELLIE GOULDING

!

ROCKERS SHOULD RECONSIDER THEIR PLAYLISTS. THE CHANGES IN TEMPO CAN AFFECT YOUR RHYTHM DURING YOUR CARDIO OR HIGH-INTENSITY WORKOUT AND LEAVE YOU FEELING OUT OF SYNC OR UNMOTIVATED.

IF YOU PREFER PANDORA… If you’d rather choose a station and leave the rest to fate, here are some of Pandora’s best workout channels.

CARDIO AND CYCLING: POP AND HIP HOP POWER WORKOUT RADIO

COOL DOWN OR YOGA: YOGA WORKOUT RADIO

CIRCUIT WORKOUTS: DANCE CARDIO RADIO

LIFTING AND WEIGHT TRAINING (AND THROWING SCIENTISTS’ TEMPO WARNINGS TO THE WIND): CLASSIC ROCK POWER WORKOUT RADIO OR HARD ROCK STRENGTH TRAINING

BOOT CAMP OR HIIT: 140 BPM RADIO ELLIPTICAL TIME: COUNTRY FITNESS

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Sources: shape.com, dailymail.co.uk, livestrong.com, pbfingers.com

edm exercise

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body

a red for W everyone

hat if we told you that you could buy one accessory that would instantly add polish and glamour to any outfit? For as little as a few dollars at the pharmacy, a red lipstick could be the best wardrobe investment you’ve ever made. But it’s also notoriously difficult to find the perfect color for you. Try red risk-free using our color suggestions, available at most drugstores or online.

Ladies with cool undertones—think Anne Hathaway or Sandra Bullock—will want to rock a blue-based red to complement their rosy hue. Bonus: Blue-reds make your teeth appear whiter. Try Wet n Wild’s MegaLast Lip Color in Red Velvet (an unbelievable $1.99, wetnwildbeauty.com). It’s a dupe for MAC’s infamous but pricier Ruby Woo shade.

For those with warm undertones, a red just slightly tinged with orange is best for everyday wear and adds a glow to the whole face. Maybelline’s Color Sensational Vivids LipColor in Vibrant Mandarin is available online and at Target for $7.79 (target.com).

Olive skin looks radiant with a vivid orange-red. This color is hard to rock on other complexions but looks right at home on warmer skin tones. A bright, coral red like NYX Lipstick in Eros is our top pick ($4, nyxcosmetics.com).

Women with medium skin tones can also rock a true red like no one else.

Bloody Mary, a standout shade of NYX’s matte lipsticks would look ravishing ($6, nyxcosmetics.com).

dark complexions

still nervous?

Think raspberry red for a color that complements darker complexions with just a hint of pink. Wet n Wild’s MegaLast Lip Color in Cherry Picking ($1.99, wetnwildbeauty.com) is a great color that certainly won’t break the bank.

We don’t blame you. Why don’t you try a true red?

They’re totally neutral and work for everyone.

Revlon’s Super Lustrous Lipstick in Fire & Ice ($7.99, ulta.com) has been a best-seller since its 1952 debut and was a favorite of red-lip queen Elizabeth Taylor. You can’t go wrong.

Women with caramel complexions benefit from opaque blue-red shades says Jennifer Hudson’s makeup artist, Yolonda Frederick-Thompson. The contrast of a matte texture like Revlon Matte Lipstick in Really Red ($8; drugstore.com) makes it look even more gorgeous.

Cooler toned ladies look their most stunning in deep wine and berry shades.

Revlon ColorBurst Balm Stain in Smitten is a beautiful option ($8.99, walgreens.com).

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Sources: allure.com, xovain.com, instyle.com.

fair complexions

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perfect party treats

D

, e of o us oth look

ecember foods are known for being sweet, decadent, rich and plenty of other things, but healthy isn’t one of them. Thankfully, we know two bloggers who beg to differ, mixing their seasonal sweets with health-conscious alternatives and nutritious toppings. Oh, and they’re both approved for gift giving, are easily portable and would look excellent on a festive party spread.

bark

cranberry pistachio chocolate bark

y.com, for hios friends

Samantha Seeley, author of the blog Sweet Remedy at sweet-remedy.com, knows chocolate bark is great for goodie bags at parties or easy gifts for friends and co-workers. Add antioxidant-rich cranberries and pistachios (which are loaded with vitamins and minerals) and you’ll make your friends feel better, too.

You’ll need…

wax ve, irring in repared hios fridge to d break

1

12-oz package of semi-sweet chocolate chips

1

cup pistachios, chopped

½

cup dried cranberries

Line a baking sheet with parchment or wax paper. Melt chocolate in the microwave, heating in 30 second intervals and stirring in between. Spread melted chocolate on prepared baking sheet. Sprinkle chopped pistachios and dried cranberries on top. Put into fridge to set. Once firm, remove from fridge and break apart into pieces.

Recipe and photo courtesy of Samantha Seeley, sweet-remedy.com.

just beet it 5-ingredient red velvet fudge Fudge is the perfect party treat, and it appeals to just about everyone. Unfortunately, it’s not known for its health benefits. This red velvet version from Ashley Melillo of blissfulbasil.com clears all that up, with all-natural food coloring from beets and whole ingredients.

1

medium beet, stem cut and thoroughly washed

3 ½ tbsp pure maple syrup

1

cup coconut butter

2

tbsp raw cacao powder

1

tsp pure vanilla extract

Sources: huffingtonpost.com, Women’s Health

Sources: huffingtonpost.com, Women’s Health

You’ll need…

Makes 12 to 14 pieces. Quarter the beet, and run through a juicer. If you don’t have a juicer, blend and place the pulp in cheese cloth, squeezing out the juice. Retain 1/4 cup beet juice for the recipe. Add coconut butter, 1/4 cup beet juice, pure maple syrup, raw cacao powder and vanilla extract to small sauce pan over low heat. Stir continuously for 4 to 5 minutes or until the coconut butter has melted and mixture is smooth and glossy. Pour the mixture into a 3x5-inch container that has been greased with coconut oil. Refrigerate for 2 to 3 hours or until completely set. Pop the fudge out of the pan, and slice it into squares. Store fudge in refrigerator until serving.

Recipe and photo courtesy of Ashley Melillo, blissfulbasil.com.

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O R F S E A M L O E H Only $139,995

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HE ALT H Y

balance MIND | SPIRIT | FINANCE

homework hindrance

Sources: cnn.com

Whether you’re a past student or the parent of a current one, almost everyone can relate to the latest study by the American Journal of Family Therapy. Researchers found that students in early elementary years are receiving significantly more homework than recommended. Parents reported first-graders spent, on average, 28 minutes on homework each night, opposed to the 10 minutes recommended by the National Education Association.

According to the “10-minute rule,” as it’s been dubbed, students should receive 10 minutes of homework per grade level. This would mean 20 minutes for secondgraders, 30 minutes for third-graders, and so on. The results of the study suggest that educators should rethink the amount of homework students receive each day, because, as the saying goes, “less is more.”

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tested and top-rated L

1. SUBARU FORESTER: It

was the SUV of the Year in 2014 and for good reason. It can stop completely in lowand high-speed situations to avoid collisions.

Cost: $27,240* Additional: $1, 295 for EyeSight technology and All-Weather package

5. TOYOTA SIENNA: It’s the only minivan to earn the Top Safety Pick+ rating this year.

It has the best front crash prevention of any minivan yet, slowing down in both low- and high-speed tests.

Cost: $48,200* Additional: $1,800 for Limited Advanced Technology package

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2. MITSUBISHI OUTLANDER:

Similar to the CRV, the Outlander can avoid collisions at low speeds. Just don’t depend on it to slow down at higher speeds.

Cost: $31,145* Additional: $6,100 for Touring package

6. HONDA CR-V: It’s

spacious and fuel-efficient, and during the low- and high-speed tests, it avoided accidents at low speeds and slowed significantly at high speeds.

Cost: $32,525*

According to motortrend.com, “To earn that coveted + distinction, a vehicle must not only earn top marks in crashworthiness but must also earn a rating of superior or advanced in front crash prevention.”

Of the 51 vehicles with the Top Safety Pick+ rating, we narrowed it down to bring you eight of the safest, most budget-friendly cars. So here they are, in no particular order.

3. SUBARU WRX SEDAN:

4. HONDA PILOT EX: Fit the whole family safely in this one. This roomy Honda can help prevent collisions by slowing down by about 50 percent at lower speeds.

Cost: $34,310*

7. TOYOTA PRIUS: It’s fuel-

8. SCION IA SEDAN: It’s the least expensive car to earn the + rating, and it also has a low-speed pre-collision package.

Cost: $16,495*

Want a safe car that can go fast? With all-wheel drive, power, a sporty chassis and the ability to stop in low- and high-speed situations, this is your best option.

Cost: $32,390* Additional: $4,095 for stereo, navigation and EyeSight technology

efficient and equipped with a pre-collision system. Don’t go too fast, though. This car only slowed by 5 and 4 miles per hour in the low- and highspeed tests respectively.

Cost: $35,160* Additional: $4,320 for Advanced Technology package

*Cost varies depending on upgrades. Sources: cbsnews.com, motortrend.com, iihs.org

ooking for a safe car? The Insurance Institute for Highway Safety (IIHS) released its ratings report for the safest vehicles of 2015, using Top Safety Pick and Top Safety Pick+ to rate them. Basically, each vehicle has to pass different crash tests and display collision prevention technology to be considered. Then they’re rated on performance.

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no more wallet woes

G

ood news: Your wallet may have more money in it than you think.

We’re not saying you’ll find a $50 wadded up in there, though you never know.

We’re saying some of these techniques will cause you to spend more wisely, saving you money in the future.

be fraudproof

store the store cards

Store charge cards can give you a great discount the day you sign up and may make you eligible for more deals in the future, but having them on hand makes it harder to say no to impulse buys. (If you’re only buying something because it’s a deal and not because you need it, are you really saving money?) Leave them at home and only bring them on days you know you’ll be making a purchase.

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don’t break bills

Keep cash in ascending or descending order. If you can find the proper bill size without flipping through each one, you’re less likely to break your big bills. Studies by the Journal of Consumer Research show that someone with a 20 or 50 is less likely to spend their cash on impulse buys. Mentally we equate small bills with small buys, and will spend them more frivolously. (This is called the denomination effect.) Organizing your bills may be the key to preventing careless spending.

bag your receipts Instead of cramming them into your wallet, put your receipts in a mesh or plastic pouch. Keeping a see-through pouch in your purse will remind you of the other purchases you’ve already made and can lead you to pinch your pennies a little tighter. You can also opt for a second pouch, and when you break bills, put the change in the “savings” pouch. You’ll be less likely to break bills if the change has to go in the pouch. When it’s full, turn it into a savings deposit!

reward yourself File business cards. Why? Because they’re the same size as most reward cards.

If you have a wallet pocket filled with a mix of both, it can be harder to find your “buy 10, get 1 free” stamp card at the register, especially with a long line of disgruntled people behind you also trying to get their morning coffee.

Put business card information in your phone contacts or pin them to a cork board. Just make it easier to access those savings cards on the fly.

Sources: blogs.wsj.com, womansday.com, thebeautybean.com

Make front and back copies of every card and personal item in your wallet. If it’s ever lost or stolen, you can break out this emergency file immediately and have all the information you need to cancel your debit and credit cards before fraudulent charges are made.

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a matter of moving M

oving can be stressful and require a lot of hard work. Packing up, saying good-bye to your home, unpacking somewhere new and staying organized is a tall order. Use these 10 moving hacks to make it easier.

1. MAKE A BINDER

e they hem acking ng.

ance. etty

wall . They ore like

Sources: iheartnaptime.net, mamasmiles.com, mymove.com, hip2save.com, valeriewritenow.com, thefrugalgirls.com, livingwellmom.com, simplykierste.com, howdoesshe.com, lifehack.org, buzzfeed.com

ftovers. ned spill.

2. COLOR CODE

Make a list of the rooms in your new home, assign each a color and color-code your boxes with markers or stickers so they get moved to the correct rooms. Make sure to put up signs or appropriately colored paper to mark each room for the movers or friends who are helping you.

3. BAG UP YOUR CLOSET

Bag your hanging clothes by pulling a garbage bag up over a section of them and tying the bag below the tops of the hangers. Now they’re ready to move. Easy enough, right?

4. PACK DISHES WITH FOAM PLATES

Sandwich foam plates between your dinner plates to keep them from hitting each other during the move.

Then, when you unpack, you can use the foam plates for your first few meals so you won’t have to wash any dishes. It’s a win-win.

6. CREATE AN ESSENTIALS BIN

In a clear bin labeled “Essentials,” pack everything you’ll need for the first few days in your new house. Think: disinfectant, toilet paper, box cutters, a few changes of clothes, medications and anything else you’ll need immediately.

7. TAKE SEALED FOOD ONLY

Throw out opened items and give away leftovers.

Pack up all the sealed, canned and unopened foods in your pantry. This will save you from a possible spill.

8. LET THE KIDS HELP

Give your kids their own boxes to pack. Before they begin, though, share favorite memories with them and take photos of each room in the house before the packing begins. It will help them deal with the sadness of leaving.

9. UNPACK BY ROOM

Make a list of rooms to unpack in order of importance.

We’re thinking bedrooms and bathrooms rank pretty high, but find an order that works best for you.

10. HANG PHOTOS

Let yourself hang a few photos on the wall before unpacking the rest of the boxes. They will help make your new house feel more like your home.

5. USE SHRINK-WRAP

You can use shrink-wrap to keep almost anything together and protected—from silverware to bedposts.

DECEMBER 2015

Sources: iheartnaptime.net, mamasmiles.com, mymove.com, hip2save.com, valeriewritenow.com, thefrugalgirls.com, livingwellmom.com, simplykierste.com, howdoesshe.com, lifehack.org, buzzfeed.com

Purchase a binder, tabs, notebook paper and a few plastic pouches to keep all your moving information together. You’ll be surprised how it can lower your stress levels and keep you on top of everything.

N

ays in utters, e you’ll

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stop stressing

T

his time of year, you’ll likely experience busier roads, thicker crowds and crankier moods when shopping. How can you minimize the stress of shopping and still get everything done? Start by putting these five strategies to work before you even head out the door.

3. SHOP WITH A PURPOSE

Figure out a budget that works for you and follow it. Knowing that you’ve set aside a specific amount of money for your shopping needs will alleviate any added financial pressure.

2. MAINTAIN MINDFULNESS

Prepare yourself for chaos by expecting it. Mentally choose to act out of friendliness instead of irritation, even when someone skips you in the checkout line or steals your parking spot. Try to keep it all in perspective.

Window-shopping is not your best option if you’re trying to avoid getting stressed. Do your homework first, and then brave the crowds with specific items in mind.

4. PRIORITIZE

Arrange your list of to-dos and errands in order of importance so you can stay organized and focused. Take it easy on yourself. Even with lots of things to do, remember that no one expects you to be superhuman.

5. USE APPS Save time, trouble and money by using some of the shopping apps out there. From coupons and rewards to locating products, these apps can better prepare you for a positive shopping experience. (See our top five app picks below.)

there’s an app for that

Download these apps to help you scout out items, get rewards and use coupons before and during your shopping trips.

1. SNIPSNAP: Store your coupons and browse more than 1.1 million others within this app.

2. SHOPULAR: Pick your favorite stores and watch the coupons roll in. Enable your smartphone’s location when shopping, and this app will send you coupons for the stores you enter.

3. SHOPKICK: Get points, or “kicks,” for just walking into certain stores.

Redeem kicks for gift certificates or products, and earn even more when you make a purchase.

4. SHOPADVISOR: This

app will notify you when products go on sale and where to buy them. Simply scan the barcode of an item you want, and the app will alert you when your item is discounted.

5. CHAMELEON:

Open the app in participating stores, and you’ll find your item’s aisle location, a price scanner and store coupons, while earning points toward gift cards. (Available only on iOS.)

Sources: coolmomtech.com, forbes.com, apptentive.com, bostonglobe.com, huffingtonpost.com

1. SET A BUDGET

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