Healthy Body, Healthy Diet

To maintain a healthy body we have to maintain a healthy diet. This can be a real challenge in our busy, view-on-demand, high speed internet world where everything seems to be done as quickly as possible. The temptation is certainly there for us to include eating among the fast-paced things we do every day and night. Grab that hot dog, go through the drive-thru for that quick burger, head for fast-food pizza, tacos or fried chicken. But sometimes, even at the hectic pace we live at today, we just need to slow down and make time for what is important. And taking the time to eat healthy now may save us time in the long run with less time spent at the doctor's office.

If you eat more calories than your body needs each day, your body will store the excess energy as fat. And we spend too much effort trying to eat quicker instead of paying attention to what we are putting in our bodies. Sure, you may have saved some time by grabbing that ready made, carry-out pizza. But it is loaded with fat and calories and carbs that you won't burn off for days. That quick slice of pizza may lead to three more that you quickly gulp down before you even think about it. No matter how much you exercise, overeating will lead to weight gain. It is a case of concentrating so much on what we need to get done that we pay little attention to what we are doing.

Quicker is not always better, especially when it comes to eating. Yes, junk food is quicker. But it is not just filling you up, it is also fattening you up. Lower your junk food consumption little by little and in a month or so you will not have such a craving for junk foods. Remember to try not to buy so much junk food because you will feel tempted to eat it. You should always eat before you shop so you can focus on your grocery list without having any unnecessary cravings. When you think you are craving a candy bar it means your body is craving something with nutrients and vitamins. Try eating something healthier like fruits or vegetables to stop that unhealthy craving.

Eating healthy does take more time than going for the quick food fix but it is time well spent. It is true that while eating "healthy" is good for you, it is a quite a bit harder as well. Do not try the tactic of starving yourself just to lose weight. Your body will simply store the fat in response to the drastically reduced caloric intake. It is much more unhealthy to skip breakfast, lunch or dinner than to eat 3 nutritious meals a day. Anything worth doing is worth doing right so take the time to properly nourish yourself.

The average adult human body is 50-65% water, so you can see that water is very important for a healthy diet. Make sure to carry water with you at all times. Try to drink water in place of fattening soft drinks and other flavored beverages. A good rule of thumb is to drink half your body weight in ounces per day. This may sound like a lot but keeping yourself properly hydrated is essential for good health.

As a rule the more chemicals that are pumped in your food, the worse that food is for you. Try to avoid processed foods. They are unnatural and therefore are much more difficult for your body to break down. As a result they will lie in your gut making you feel bloated and lethargic. You may also notice you have more trouble getting rid of the waste produced by these foods at bathroom time. Bowel straining can lead to hemorrhoids. Eat things which are not heavily chemically altered such as wholewheat pasta, raw fruits and vegetables, brown rice, wholewheat and so on.

Keep in mind that you do not have to include meat in every meal. Eating less meat can have several benefits, and most people already have enough protein in their diets. Consider substituting with legumes, beans and tofu. A National Cancer Institute study of 500,000 people found that those who ate 4 ounces (113 grams) of red meat or more daily were 30 percent more likely to have died of any cause during a 10-year period than were those who consumed less. Sausage, luncheon meats and other processed meats also increased the risk. And many meats are high in salt content, which is another area of concern in regards to a healthy diet.

At Ocala Family Medical Center we're your partner in health...and we're here for all your medical needs .

Staying Heart Healthy In Ocala FL

The say the heart wants what the heart wants. And what the heart wants more than anything is to go on doing its' job. There is a lot we can do to help this little red engine that could keep running on time. Generally speaking if we take care of our hearts, then they will go on taking care of us. Here are some things to consider and put into action to stay heart-healthy and never miss a beat.

First of all, knowing your family heart history is important. Does Aunt Mary still need somebody to pick up her prescription for those little heart pills? How is Grandpa's pacemaker holding up? How is Mom doing since her triple by-pass surgery? If you have a family history of heart disease odds are you may be prone to similar health issues. While you can't do anything about your genes, knowing your family history is still important. If you tell your physician that you have relatives who had heart disease, he or she may be more likely to prescribe medication to help deal with conditions such as high cholesterol instead of suggesting that you try managing it with exercise.

Sometimes things are going to look better in the morning, after we "sleep on it". This is definitely true of your heart health. Do not be afraid to hit that "snooze" button. In 2008, University of Chicago researchers showed that not getting enough sleep may lead to a buildup of plaque in the arteries. One theory is that a lack of sleep raises levels of a hormone called cortisol. This hormone leads to inflammation and causes plaques to break apart, travel to the heart or brain and cause a stroke or heart attack. So relax and enjoy some serious pillow time.

An apple a day may keep the doctor away, but why would we want to avoid our doctor? After all, when it comes to our health this is the person who really has our back. And every other part of us as well, including our heart. That's why it's very important to get regular exams at your doctor's office. This should include checks of your blood pressure, cholesterol and triglyceride levels. High readings for any of these tests are an indicator of an increased risk of heart disease. Your doctor is your partner in health. Keep those appointments and keep yourself informed.

Eat to live, do not live to eat. Good nutritional choices are going to be better for your health in general and your heart in particular. You need to eat foods high in omega-3 fatty acids, such as salmon, walnuts and flaxseed. Remember to eat more fresh fruits and vegetables without added salt, sugar or fat. Stick with low-fat sources of protein, such as skim milk instead of whole milk, and trim visible fat and skin from meats. You want to choose whole-grain foods such as whole-wheat pasta instead of white pasta. Always read nutrition labels and be aware of serving sizes. It is very important to keep your salt intake at less than 2,000 milligrams per day. And avoid foods high in saturated fat, trans fats and cholesterol.

Exercise your right to good health - by exercising. The American Heart Association suggests that you get 30 minutes of exercise on most days of the week. If you have never exercised before, start out slowly and build up. The most important part is finding something that you like doing (and will stick with). Weight-lifting is great for body builders but it may not be your cup of tea. Jogging, hiking, brisk walking, swimming and bicycling are all good places to start and do not require much if any equipment other than your body.

Watch your mouth! That is to say, watch what is going on in your mouth. Some people are surprised to find out that dental health can strongly influence your heart health. According to the American Academy of Peridontology, people with periodontal disease are nearly two times as likely to have heart disease. A body that is fighting off frequent dental and gum infections is certainly putting undue pressure on the immune system and making the heart work harder. Brushing and flossing your teeth regularly, as well as visiting your dentist at least twice a year, will definitely contribute to your overall health.

Lessen the stressin'. Stress has been called the silent killer. Stressful situations can increase your risk of having health issues which may include heart disease. Stress can also lead you to engage in behaviors that are not exactly heart-healthy, like smoking, excessive drinking and overeating. Excessive stress can negatively impact your entire body. Therefore it is in your best interest to find ways to cut back on your stress levels like enjoyable exercise, socializing, and making a little quiet time each day to meditate. Always avoid stressful situations as much as possible.

Quitters never win. But they do if what they are quitting is smoking. Smokers have a higher incidence of atherosclerosis (buildup of fat in the arteries), and they generally have lower HDL (the good kind of cholesterol). Smoking can increase your blood pressure and your risk of blood clots. But as hard as it is to quit do not be discouraged. No matter how long you have been a smoker, it is never too late to stop. There is a reason why it is called an addiction. If you need help, talk to your doctor. They can offer solutions to help you such as therapy, medicines or smoking cessation classes.

At Ocala Family Medical Center we're your partner in heart health...and we're here for all your medical needs .

Safety In The Summer Sun

It is summertime and if you are a parent of a school-age child that means weeks and months of summer vacation. As usual, keeping them healthy is your top priority. Fun in the sun and summer heat are memories we have of our own youthful school breaks. Here are some things to keep in mind to make sure it is a safe and healthy season.

Teach your child to behave safely in the world. Common sense goes a long way. Make sure they know about stranger danger, looking both ways before crossing the street, and never eating or drinking anything offered by anybody they don't know. It is never a bad idea to repeat safety instructions over and over. Repetition is remembering.

Home is where the heart is. It can also be where the danger is. Many accidents occur at home because people tend to feel the safest there. Do not be paranoid but teach your kids to be aware everywhere, even in the place they feel the safest. It is fine to relax but never let your guard down when it comes to safety, and make sure the children learn this too.

Talk to your kids and make sure they know they can talk to you about anything. They need to feel comfortable letting you know what is on their mind. They may experience an embarrassing health issue that could worsen before they let you know about it if they do not feel like they can open up to you. Making them feel like there is open communication between you will keep unnecessary stress to a minimum.

Keep up the check-ups. School may be out but keeping tabs on your kids' health is always in. Take them to see a physician for regular checkups and get recommended immunizations. The more you know the healthier they can be. Do not let a break from school relax the usual fitness and health routine. Sickness never takes a vacation.

Watch out for the cuts and bruises that always come with the territory when kids scamper and play indoors and out.
Properly clean and bandage cuts and scrapes when they occur to prevent infection. Do not let germs get a foothold or a hold anywhere else, for that matter. Band-aids, rubbing alcohol and peroxide can be your best friends for the next few weeks.

Make sure you do not suffer from son burn. Or daughter burn either. That bright sunshine can do a lot more than make the flowers grow. Half an hour before heading outdoors, apply a broad-spectrum sunscreen with an SPF of 50. Be sure to reapply every time your kid comes out of the water and every few hours. Keep your kid in the shade when possible, and dress him or her in clothing with UPF protection. If your kid does get a sunburn, aloe, Vaseline, or Aquaphor can help to ease that uncomfortable heat on their skin.

The kids are itching to get outside and play. Keep them from itching even worse by teaching them to recognize and stay away from Poison ivy, poison oak, and sumac. If your kid comes into contact with any of these plants the next days and weeks will not be good old summertime fun. Their skin does not even have to touch these leafy culprits. Their clothing can brush against these plants and by process their skin can absorb the potent oil urushiol. This oil can cause a rash of linear streaks or blisters that is extremely itchy. Scratching the rash can help transfer it to another part of the body. Applying calamine lotion or hydrocortisone cream is usually the best way to treat the rash. Make sure to wash your child’s clothing several times in hot water, because the oil can live on clothing for months.

 At Ocala Family Medical Center we're your partner in health...and we're here for all your medical needs .

Choosing A Primary Care Provider

How do you go about choosing a primary care provider, and what exactly do they do for you and your family? Well, a primary care provider (PCP) is a health care practitioner who sees people that have common medical problems. This person may be a nurse practitioner or a physician assistant but is usually a doctor. This practitioner is ideally involved in your care for a long time. Therefore it is important to select someone with whom you will work well, a professional with whom you can easily communicate. A person who makes you feel comfortable when discussing all your health concerns.

Your PCP is your main health care provider in non-emergency situations but should also determine the urgency of your medical problems and direct you to the best place for care if a specialist is needed. The role of the primary care provider is largely to identify and treat common medical conditions and provide preventive care and teach healthy lifestyle choices.

There are different types of PCPs that may serve your medical needs. Nurse practitioners (NP) and physician assistants (PA) are practitioners who go through a different training and certification process than doctors. In many cases they may be your key contact in some practices. Obstetricians/gynecologists are doctors who have completed a residency and are board certified, or board eligible, in this specialty. They are usually the PCP for women, particularly those of childbearing age. Internists are doctors who have completed a residency in internal medicine and the scope of their practice includes the care of adults of all ages for many different medical conditions. The Pediatricians' specialty includes the care of newborns, infants, children, and adolescents. And finally there are the family practitioners. Their practice includes children and adults of all ages and may include obstetrics and minor surgery.

Always remain aware that the medical profession is indeed a profession, and therefore a business. Many insurance plans provide financial incentives for you to select from a specific list of providers or limit the providers you can choose from. It is important for you to know what your insurance covers before starting to narrow down your options. Once you know what your insurance will cover you can think about getting referrals. There are many health plans, such as HMOs or PPOs, that have customer service staff, directories or websites that can help you select a PCP who is right for you. Advocacy groups especially may help you find the best provider for a specific chronic condition or disability. Ask health care professionals you may have visited before. And talk to friends, neighbors, or relatives about their health care providers.

When looking for that potential PCP it might be a good idea to to request an appointment to "interview" them. Some may want to charge a co-payment or other small fee for this, others may be willing to do it for free. If you do end up with an appointment don't hesitate to ask questions and get all the information you need. Take a good look at the facility, the staff, the overall appearance of the rooms and the medical equipment. Your enquiring mind should want to know everything, so look around and notice details. Is the office good about returning calls and is the staff friendly and helpful? Does the provider have an aggressive or conservative approach to treatment? What do patients and colleagues say about the provider? Does the provider invite you to be involved in your care?

If a health care problem arises and you do not currently have a primary health care provider, it is usually best to seek non-emergency care from an urgent care center rather than a hospital emergency room. This will often save you time and money. It also illustrates how important it is that you not delay in finding a PCP for you and your family. Being familiar with the the doctors, staff and facility in times of medical issues can greatly reduce the stress for you and your family.

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Who We Are And What We Do (For You)

About Us

Over 2 decades ago we opened our doors, arms, and hearts to the residents of Ocala, Florida. We have grown into a multi-specialty practice offering Family practice, Internal Medicine, Cardiology, Gynecology and on-site ancillary services. While our family at OFMC has grown over the years that “small town family physician” feel has remained. It's just who we are, the residents of Ocala, Florida.

Our Mission

At Ocala Family Medical Center our competent and compassionate team of providers and professional staff is dedicated to providing you and your family with the highest quality of innovative and integrated medical care available.

We aim to build lifelong relationships, one patient at a time by helping you feel better as a whole. We know one size never fits all in health care, which is why we believe health care is a team effort, you being the center of your health care team. We strive to empower our patients by encouraging them to take an active role in their health.

Combining technological advancements, preventive medicine, and personalized care in an integrated setting, allows us to keep costs manageable while providing superior comprehensive health care to our patients.