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Balancing Healthy Habits in Everyday Life

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Most people don’t set out to ignore their health. It usually slips down the list somewhere between the morning alarm and the last email of the day. Breakfast gets rushed or skipped. Exercise is postponed until tomorrow. Sleep is cut short to catch up on everything else. By the end of the week, healthy intentions are still there, but the follow-through feels harder than expected.

For many, the challenge is not motivation but finding habits that fit into real life. Small, repeatable choices around sleep, exercise, nutrition, mental well-being and social connection can support how the body and mind function over time.

Sleep Well

Sleep is essential for physical recovery, mental focus and emotional balance, but it’s often the first habit to slip when schedules get busy.

Establishing a regular bedtime routine helps signal when it’s time to rest. Limiting screen exposure in the evening, keeping sleep and wake times consistent and creating a dark, quiet sleep environment can support more restorative sleep. Over time, better sleep contributes to improved mood, focus and overall heart health.

Exercise in Manageable Ways

Exercise often falls into the same trap as sleep. When schedules get full, it becomes something to get back to rather than something that fits into the day as it unfolds. A missed workout can quickly turn into a missed week, even for people who value staying active.

Regular movement supports heart health, muscle strength and overall energy, but it doesn’t need to be all-or-nothing. Short periods of activity spread throughout the day can still make a difference, especially when long stretches of sitting are the default.

Walking between meetings, stretching in the morning or adding light strength exercises at home are simple ways to stay active without blocking out extra time.

Eat Nutritiously

Food decisions often happen on autopilot as meals are squeezed into busy schedules and long days, making nutrition one of the most influential daily habits.

Meals do more than provide fuel. When built around nutrient-rich foods, they support muscle health, brain health and heart health. An overall healthy eating pattern includes a variety of whole foods like fruits, vegetables, whole grains and lean proteins, helping the body keep up with everyday demands.

Protein plays an important role in maintaining muscle and supporting daily movement, especially as people age. High-quality protein from foods, along with a balanced diet and regular exercise, can help support all the muscles in the body. Choosing protein sources that are easy to prepare and repeat supports consistency when schedules are full.

As part of a balanced approach to healthy habits, nutrition guidance from the American Heart Association’s Healthy for Good initiative, nationally sponsored by the Egg Nutrition Center, highlights how everyday food choices can support the body and brain over time. Eggs are an example of a high-quality protein and they fit easily into meals throughout the day.

Eggs also deliver choline, a nutrient many Americans don’t get enough of. Choline is a critical nutrient, among others, for supporting brain development, memory and mood. Along with protein, choline helps support brain health, making it an important consideration across life stages.

According to the American Heart Association, healthy people can include one egg daily, up to seven eggs per week, as part of a heart-healthy diet. For healthy older adults with normal cholesterol, two eggs per day can be included as part of a heart-healthy dietary pattern.

Mind Your Mental Well-Being

The way people eat, sleep and move does not just attect the body. It also shapes how the brain responds to stress and daily demands. When routines feel rushed or inconsistent, mental wellbeing is often one of the first areas to feel the strain.

Ongoing stress can intertere with focus, sleep and eating habits, making it harder to maintain healthy routines. Simple practices like deep breathing, mindfulness or stepping away from screens for a few minutes can help reduce tension and restore attention.

Making time for rest and reflection, and setting realistic expectations, can also support emotional balance. What supports the brain often supports the heart as well, reinforcing the value of caring for mental and physical health together.

Socialize and Stay Connected

Mental well-being is shaped by both daily routines and relationships. When life feels busy or stresstul, social connection is often the first thing to get pushed aside, even though it plays an important role in emotional health.

Staying connected doesn’t require packed calendars or constant interaction. Shared meals, short conversations or a quick check-in with a friend or family member can help maintain a sense of connection.

Build Habits That Fit Real Life

Healthy routines are more likely to last when they fit into the rhythm of everyday life rather than compete with it. Big changes can feel motivating at first, but it is often the small, repeatable choices that quietly shape how people feel over time.

Choosing foods that are easy to prepare, finding enjoyable ways to exercise and protecting time for sleep can make healthy habits feel more realistic.

When routines are built around what is already happening during a typical day, they are easier to return to even when schedules get busy.

For more information and educational resources on nutrition and healthy living, visit Heart.org.

Additional Child Pornography Charges Added to Polk County Jail Inmate from Mulberry

After a forensic analysis of 47-year-old Steven Gugel’s cell phone, Polk County Sheriff’s Cyber Crime detectives have filed 16 new felonies against Gugel while he remains in the Polk County Jail from his original arrest (see below).

Detectives located eight more images altered by Gugel from as early as January 2025 depicting the face of a juvenile victim that he had access to, placed on nude adult female bodies. The victim was positively identified by family members.

Gugel is now being additionally charged with 8 counts generating altered sex depiction without consent, and 8 counts creating generated child pornography.

Gugel will have another first appearance hearing Saturday, March 21st, on the new charges. He remains in the jail on no bond.

PREVIOUSLY SENT NEWS RELEASE: https://dailyridge.com/2026/03/11/mulberry-man-arrested-after-ai-generated-child-pornography-found-on-phone-pcso-says/

ADVERTISEMENT OF SALE

Notice is hereby given that Lake Wales Storage intends to sell the property described below to enforce a lien under the Florida Self Storage Facility Act, Statutes (section 83.80-83.809). The owner will sell at public auction on or after April 8,2026 at 10:00 am at storageauctions.com

Units belonging to the following:

Andrew Chambers Unit 1105

This sale will be continued on such succeeding sale days thereafter as may be necessary to be completed. Unless otherwise noted units contain household items.

Fatal Crash: Truck Struck by Train While Crossing Tracks in Lakeland

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The PCSO Traffic Homicide Investigations Unit is investigating a fatal crash involving a CSX train that resulted in the death of a driver. The crash occurred at approximately 6:31 p.m. on Thursday, March 19, 2026, near Kathleen Tire and Auto on Kathleen Road in Lakeland.

According to evidence and witness statements, a 2023 Mack truck pulling a Montoe dump trailer was traveling south on Kathleen Road and attempting to turn into Kathleen Tire and Auto as the train was approaching northbound. The driver, 50‑year‑old Orlando Lugo of Tampa, appeared to accelerate in an attempt to cross the tracks before the train arrived. As Lugo sped up, the truck made it about halfway across the tracks before being struck. The impact separated the trailer from the cab; the cab was thrown northwest and rolled several times, while the trailer continued a short distance north before coming to rest on the opposite side of the train.

When first responders arrived, Lugo was pronounced deceased. He was not wearing a seatbelt and was partially ejected. No airbags deployed.

Next of kin have been notified. The investigation is ongoing.

Now Accepting Applications: 2026 Citizens Police Academy

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Lakeland PD-

Now Accepting Applications: 2026 Citizens Police Academy!

The Lakeland Police Department is excited to announce that applications are open for our 2026 Citizens Police Academy!
Class Dates: August 6 – November 12, 2026
When: Thursdays | 6:30 PM – 9:30 PM
Duration: 15 weeks (18 classes)
Application Deadline: July 17, 2026

Apply here:
https://www.lakelandgov.net/departments/lakeland-police-department/table-of-organization/neighborhood-services/crime-prevention/citizens-police-academy/

The Citizens Police Academy (CPA) is designed for community-minded individuals who want a behind-the-scenes look at how the Lakeland Police Department serves our city. Participants will learn about:
Uniform Patrol
Special Investigations (Vice & Narcotics)
Crime Scene Investigations
SWAT
K-9
911 Communications
Firearms familiarization (with range experience)
…and much more!

Applicants must be 18 years or older. You do not have to live within the City of Lakeland to apply.

Questions? Contact Cindy Sharp at [email protected]. Come see what it’s really like behind the badge — we hope you’ll join us!

Please note: This is not a state-accredited police academy for those seeking a career in law enforcement. If you’re interested in becoming a certified law enforcement officer, visit JoinLakelandPD.com for more information.

Flyer courtesy of Lakeland PD

In Loving Memory of Marcia N. Alley, 81, of Lakeland

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Marcia Nicodemus Alley never let a phone call go to voicemail. She never left the house without earrings and lipstick—even during the pandemic, when she wore lipstick under her mask, because standards are standards. She started every phone call with, “Are you sitting down?” and ended every visit with, “I love you, I love you, I love you!”

She died on March 6, 2026, at the age of 81, in Lakeland, Florida, the town she had made immeasurably better simply by living in it.

Born on February 26, 1945, in Tampa, Florida, Marcia grew up in Lakeland on Mississippi Avenue. Her father, William Clair Nicodemus, was a jeweler, a true artist who designed and handcrafted fine jewelry. Her mother, Thelma Frances Marsh Nicodemus, was a brilliant seamstress and cook who never met a stranger. Marcia inherited it all: the artistry, the hospitality, and the refusal to let anyone feel like an outsider.

At twelve, she met a fourteen-year-old preacher’s kid named Paul F. Alley at First United Methodist Church while playing games in the fellowship center. They married in 1965 and stayed married for fifty-six years. While Paul rose to become the Undersheriff of Polk County—the man people called when they were in trouble—Marcia was the one they called when they were sick, lonely, or just in need of care. Paul and Marcia were individually remarkable, but together they were a force.

They kissed in front of their children, hosted a massive annual dinner that brought the entire neighborhood to one table, and spent every Saturday night for more than twenty-five years at the church, hanging flags, decorating the altar, and cutting communion bread for the 9:30 contemporary service they helped found. Paul preceded her in death, and one imagines he has already organized things on the other side, though she has undoubtedly already begun rearranging them.

When Marcia was only three years old, she received a doctor’s kit and immediately decided she’d be a nurse. She went straight from high school to nursing school and spent most of her career as a nurse at the Watson Clinic, working for Dr. Albert King and Dr. Wallace Coyner.

Her faith was not decorative. She once said, “I was born into the church and I’ll go out through that church,” and she meant it literally. But Marcia’s Christianity was less about scripture and more about showing up. When she learned that women in a Tanzanian village needed sewing machines to start businesses, Marcia organized the collection and shipment of four hundred of them. When Ivelisse De La Fe, a young college student from Cuba with no family in the States, moved to Lakeland to attend Florida Southern College, Marcia rallied a crew and filled Ivelisse’s new place with furnishings, personal touches and all the warmth of home. When a young couple in the congregation wanted to get married but couldn’t afford a reception, Marcia threw one and hand-addressed every invitation. When she got wind that members of the local gay community were turned away from other churches, Marcia picked up the phone and said, “Come to my church and sit with me.” That was her theology in practice: unconditional love.

She decorated the house for every season. She set what her family called “the most beautiful table in the land” (think colorful Fiestaware, pressed linen napkins, brass candle holders, and a centerpiece so lavish you couldn’t see the person sitting across from you, but you wouldn’t dare touch it), and threw themed dinner parties for no occasion at all. There was always an overflowing snack basket filled with Rice Krispie Treats, Fig Newtons, Oreos, blueberry Belvitas, granola bars, and peanut butter crackers for anyone who walked through the door. She fed every bird, every stray cat, every neighborhood dog because no living thing that came to Marcia’s door left hungry. She remembered friends’ surgeries, graduations, bar mitzvahs, confirmations, and years in remission. Always the first one to call on your birthday, Marcia sang “Happy Birthday” with such performance-level passion you’d hang up feeling like a star. She never reminded anyone of miles she’d driven, cookies she’d baked, or money she’d donated.

Her hugs were genuine, constricting, and long enough to take the wind out of you. Her wit was precise—real comic timing that could level a room. As a grandmother to Cole, Reese, and Owen—the great loves of her life—she was legendary for her “anything goes” policy and once gave her three-year-old grandson a stapler. When his mother protested, Marcia said, “Oh, Cole just loves office supplies!” She assured her kids that the grandchildren could “burn the house down” as long as they were having fun.

She adored her two children, Paulie and Lindsey, fiercely, and if you asked her, she’d tell you she loved their spouses, Amy and Lee, even more. She claimed every one of her children’s friends as her own. Her daughter, a performer, shared the screen with her in three seasons of a web series called On the Patio and viewers quickly realized Marcia was the real star. Marcia, Marcia, Marcia. Of course, when Lindsey embarrassed her with stories onstage in her one-woman show, Marcia could be heard in the lobby afterward telling anyone who’d listen, with magnificent resignation, “I tried! I tried, and I failed!”

In sadness or happiness, Marcia advised the same: Sit a while with someone you love, preferably over a Diet Coke; set a beautiful table, even on a Tuesday; and leave the porch light on for whoever might need that welcome sign. So we’ll keep the guest beds made to precision with mitered corners, the snack basket full, and the thank-you notes written (promptly), just the way she taught us. And for now, we’ll imagine her picking up the phone with a smile and saying, “I was just sitting here waiting for you to call.”

Marcia is survived by her son, Paul F. Alley Jr. (Amy), and grandsons, Cole and Reese of Lakeland; her daughter, Lindsey Alley Turvey (Lee), and grandson, Owen of Princeton, NJ; her sister, Vicki Moulden (Herman); her cousin, Susan Marsh Willis (Dr. Waite Willis); and cousin, Jim Marsh (Annette). She also leaves behind her sisters-in-law, Jo Alley Sumara (Jim), and Linda Alley, along with a host of nieces, nephews, friends, and admirers. She was preceded in death by her husband, Paul F. Alley Sr.; her parents, William and Thelma Nicodemus; her in-laws, Rev. Raymond and Dorothy Alley; and her siblings-in-law, Raymond Alley Jr. and Ann Lee Alley Earnshaw.

On Monday, April 13, 2026 at 9:30 a.m., a celebration of her fabulous life will be held at her beloved First United Methodist Church of Lakeland. Let’s not wear black. Marcia (who always smelled like Chanel No. 5) lived in color, and she’d want her celebration to be bright and beautiful. Statement jewelry is a must.

In lieu of flowers, the family asks that donations be made to the Think Big for Kids Marcia Alley Nursing Scholarship. 

https://thinkbigforkids.harnessgiving.org/campaigns/20714

Creative Cupcakes to Complete Your Easter Feast

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Once the Easter baskets are put away and the main course is cleared from the kitchen, you can liven up the dessert table or send guests off with a thoughtful treat thanks to these Chocolate Easter Egg Cupcakes. Moist cake, creamy frosting and chocolate-coated candies combine for a seasonal sweet that’s sure to impress.

To find more dessert ideas that satisfy chocolate lovers – and all your loved ones – visit http://Culinary.net.

Recipe adapted from A Classic Twist

Prep time: 30 minutes

Cook time: 15 minutes

Cupcakes:

• 1 cup all-purpose flour

• 1 cup sugar

• 1/3 cup cocoa powder

• 1 teaspoon baking soda

• 1/2 teaspoon baking powder

• 1/2 teaspoon salt

• 1 egg, at room temperature

• 1/2 cup buttermilk, at room temperature

• 1/2 cup hot water

• 1/4 cup vegetable oil

• 1 teaspoon vanilla extract

Frosting:

• 3 sticks unsalted butter, softened and cubed

• 3 cups powdered sugar, sifted

• 2–3 tablespoons milk

• 1 teaspoon pure vanilla extract

• 1 pinch salt

• 2–3 drops brown food coloring

• egg-shaped chocolate-coated candies

1. To make cupcakes: Preheat oven to 350 F. Line 12-cup muffin tin with cupcake liners.

2. In bowl of electric mixer, sift flour, sugar, cocoa powder, baking soda, baking powder and salt.

3. In medium bowl, whisk egg, buttermilk, water, vegetable oil and vanilla extract.

4. Mix dry ingredients on low speed 1 minute. Add wet ingredients. Mix 2 minutes on medium speed and scrape sides and bottom of bowl. Mix 1 minute on medium speed.

5. Divide evenly among cupcake liners.

6. Bake 12–15 minutes, or until toothpick inserted in center comes out almost clean.

7. Cool cupcakes on wire rack.

8. To make frosting: Using paddle attachment of electric mixer, whip butter 8 minutes on medium speed until pale and creamy. Add powdered sugar, milk, vanilla extract and salt; mix on low speed 1 minute. Increase speed to medium and mix 6 minutes until frosting is light, creamy and fluffy. Add food coloring and whip 1 minute.

9. Pipe frosting onto cupcakes and top with egg-shaped chocolate-coated candies.

Aldine Combee Park Offers Space for Recreation, Events in Lakeland

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Residents and visitors in Lakeland can enjoy a wide range of outdoor activities at Aldine Combee Park, a 19.5-acre multi-use facility operated by Polk County Parks and Recreation.

Located at 1140 Fish Hatchery Road, the park provides amenities for both casual visitors and organized events. Guests will find well-maintained baseball fields, open picnic areas, and plenty of shade from large oak trees—making it a popular spot for families and community gatherings.

One of the park’s standout features is its large screened-in pavilion, which is available to rent for events such as birthday parties, reunions, and group outings.

Aldine Combee Park is also home to a unique horse arena that hosts rodeo competitions for both children and adults, adding a distinctive touch compared to other local parks.

The park is named after Aldine Combee, who served as a Polk County commissioner from 1956 to 1971, honoring his contributions to the community.

The park is open daily from 5:00 a.m. to 10:00 p.m., offering plenty of time for visitors to take advantage of its amenities.

Photo source Polk County Parks and Rec

Walk More to Stress Less: Get Moving to Improve Well-Being

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More than 10 years ago, a mere five words frightened desk jockeys everywhere: “sitting is the new smoking.” Still, many people across the U.S. are walking less than they used to. Long days spent sitting can take a toll over time, negatively impacting bodies and minds.

Research from the American Heart Association shows 1 in 4 adults in the United States sits for longer than 8 hours each day, leading to an increased risk of cardiovascular disease, obesity, Type 2 diabetes, certain cancers and premature death.

Feeling stretched by the demands of everyday life is common. However, simply adding just 20 minutes of daily physical activity may reduce the risk of disease and improve mental health, according to research published in “JAMA Internal Medicine.” Additionally, being physically active reaps many benefits down the road. It keeps your mind sharp as you age; studies show higher levels of fitness are linked to better attention, learning, working memory and problem solving. It also slashes risk of depression and boosts an all-around sense of joy.

Research continues to show physical activity, like walking, reduces stress, boosts mood and promotes overall well-being. This year, in honor of National Walking Day – created by the American Heart Association more than 10 years ago to encourage more movement throughout the day and help people live longer, healthier lives, one step at a time – consider these ideas to get your body moving to help lower stress, improve sleep, lift your mood and support both mental and physical health.

Step into the Great Outdoors

Slipping on a pair of comfortable walking shoes and heading outside is a simple way to get more movement in your life. Walking outside has the added benefits of helping reduce stress, improving mood and boosting cardiovascular health. Sunshine also provides a boost of vitamin D and immune support.

Make It Fun

Think of movement as something you give yourself, by moving more your way. When you choose activities you enjoy, it becomes easier to make them part of your day. If you can’t find 20 minutes for a walk outside, even short bursts of movement can help. Walking in place at a brisk pace, walking up and down the stairs in your home, finding a quick dance workout online or even seated exercises and stretch breaks throughout the day can help you feel more refreshed and ready to take on everyday tasks, like cooking and running errands.

Walk with a Furry Friend

Pets can be a great motivator to get moving. Plus, taking your furry friend for a stroll can support heart health, lower stress and boost overall happiness. In fact, a study published in the “Journal of Physical Activity and Health” shows dog owners are 34% more likely to reach their fitness goals and get the recommended amount of physical activity than those who don’t have a dog. Walking with your pet can also lead to more social connection, such as meeting neighbors or other pet owners.

Pound the Pavement with a Pal

Walking solo can be good for introspection, but bringing a friend, family member or coworker can make the time pass more quickly and add connection to your routine. Explore a greenway, waterfront or indoor mall for a fresh way to get some steps. If a loved one isn’t available to join you, make a phone call while you walk or take a meeting or conference call outdoors if your work allows it.

Every step counts. Visit Heart.org/movemore for more tips to get moving.

WORLD AUTISM MONTH April 2026 – Upcoming Dance Designed to Bring Awareness to Autism

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HAINES CITY – Carolyn Jasper feels called to recognize and uplift those who are often overlooked. Three years ago, she hosted the first Golden Gala, an event created to celebrate and support area senior citizens. Now she is preparing for her next effort — the first Autism Acceptance Dance, designed especially for individuals ages 10 and older living with the condition.

“So many of our autistic children and adults never get a chance to be entertained,” Jasper said. “They don’t do much more than stay at home. I thought listening to music and being together would brighten their spirits.”

Autism is a cause close to Jasper’s heart. She has both a nephew and a grandson with the condition, and the idea for the dance has been on her mind for some time.

“This is all new to me, but God has been on me about it for a while,” she said. “I kept saying I was going to do it.”

With April recognized as Autism Awareness Month, Jasper said the timing felt right to bring the event to life.

Although she has been organizing the dance largely on her own, Jasper said she is hoping community members will step forward to volunteer during the event or help sponsor it.

“We aren’t asking for much. Even $20 will help,” she said. “I’ve been praying for people to come and for people to help out.”

She said she hopes to provide a live band for the dance, but a DJ will provide music regardless.

Jasper is also the founder of Rise Up Feed and Seed Food Pantry, a local nonprofit that provides food to hundreds of residents in need each month.

The Autism Acceptance Dance will be held April 24 at 6 p.m. at the Oakland Auditorium. The semi-formal event is free to attend, and parents must accompany participants.

For more information, call 863.557.2514.