And everything else falls into place
‘V’ IS FOR
The lifestyle attracts new fans
THE ENERGY MAKEOVER
Make a few tweaks to you
The blessing multiplier
If you’re fortunate, says Heather Mitchell, pass it on
6FORTIPS SOOTHING WINTER SKIN
January On the cover
To give and to receive “My message has been: You are blessed. Share that with someone else,” says Heather Mitchell of United Way of the Big Bend. And those who share may be “blessed” again. Research shows that helping others through volunteering actually improves one’s personal health.
The vegetarian way No matter the reason a person chooses to be vegetarian or vegan – health, ethics, environmental concerns – many experts on nutrition applaud the lifestyle.
Also inside... 06 Mind | Body | Soul If you’re going to love everyone else, you really need to love yourself first, says author, artist, educator and retreat leader Licia Berry. 08 YOUR TIME In need of a “wintervention”? How about a quick trip to a cozy Georgia retreat or a stay at a luxurious Miami resort? 10 BEST BODY Check out six tips for soothing dry winter skin.
Photos by Jo Shoupe • 850.385.3275 • joshoupe.com
About the cover
12 SMART FITNESS Add a little tapping and touching to the old exercise routine with a helpful fitness gadget. 20 MAKEOVER Get a fresh start by making a few positive attitude adjustments. 24 ESSENTIAL NUTRITION Snacking isn’t wrong as long as the choices you make are right. 26 MIND MATTERS Even in sunny Florida, people suffer from seasonal affective disorder.
Heather Mitchell, vice president for Resource Development with United Way of the Big Bend, loves her job and the challenge of raising money to support community services. “I like to be able to provide resources for people who need them,” she says. Photo by Jo Shoupe
IN EVERY ISSUE 4 EDITOR’S LETTER 30 AROUND TOWN
Tallahassee.com/Health January 2012 YOUR HEALTH
e’ve all heard the suggestions on curbing negative self-talk and being more forgiving, but how difficult is that to make happen? I can’t answer for others, but I know from my own experience that those negative words and phrases tend to sneak in, barely noticed, until they become the stronger voice in my head. Next time I catch myself in this cycle I’m going to repeat the quote from Licia Berry’s column on Page 6, “If I tend to myself, I have everything to give.” I think this can be especially powerful for women who try to be too much for too many other people and projects.
277 N. Magnolia Drive Tallahassee, FL 32301 Call 850.599.2255 Fax 850.942.0185 PRESIDENT AND PUBLISHER
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Licia Berry Joni Branch Marina Brown Anne Marie Cummings Amy Levin Epstein Leigh Farr Lisa Fingeroot Elise Oberliesen Meredith Russell
But tending to myself can and will mean not doing everything the same. The word “no” has made its way into my vocabulary (in a polite way), and though I’m not perfect at making that response, I’ve been exercising the “no” muscle in hopes it helps defend against burnout. Next up on my list is to learn how to celebrate successes better and take time to recharge. Any suggestions? I’m way out of practice on this and can use some ideas!
Marjorie Schoelles, Marketing and Non-Daily Manager
Joni Branch 850.599.2255 ADVERTISING
Lisa Lazarus.Brown 850.599.2333 Tallahassee.com/Health
Your Health Magazine is published 12 times a year by the Tallahassee Democrat at 277. N. Magnolia Drive, Tallahassee, FL 32301. No part of this magazine may be reproduced without the consent of the publisher. Your Health Magazine is not responsible for unsolicited manuscripts, photos and artwork.
YOUR HEALTH January 2012
rejuvinated relax illuminate this year with
and more radiant skin
your holiday wrinkles, and
your year with a brighter, whiter smile
â€œMaking Tallahassee Smileâ€?
Mind | Body | Soul
You are a miracle
If everyone loved themselves, it would be a very different world By Licia Berry
wonder what the world would be like if we all loved ourselves? If we could all say genuinely, like Mae West, “I’m crazy about myself!”
Let me explain. I define self-love as a deeper, quieter, abiding love — like the way we would hold a baby … so tenderly. While some may find this concept indulgent, selfish, egotistical or even shocking, I find it a necessary step so that I can be of service to the good in this world. Here’s a question to frame my point: How do you respond when someone is unkind to you? Do you meet them with an open heart, ready to embrace their point of view? Or do you constrict into a tight, defensive posture or lash back in anger? When we are unkind to ourselves, whether through negative self-talk or self-judgment, we are berating ourselves just like we were “bad children”. While we may have gotten that message when we were young, we can choose to change the programming we received. If you remember being shamed as a child, you’ll recall that it resulted frequently in resentment and misery. I don’t know about you, but I find self-loathing to be counter-productive. And if you think of those people who were kind to you, you may recall how much you learned from them. Perhaps you even wanted to be like them when you grew up. Treating ourselves like the wise, kind elder or teacher or pastor treated us is a good indication that we love ourselves. But who does that? Most of us were taught to put love of others over love of ourselves. Frequently we were chided “not 6
YOUR HEALTH January 2012
to be selfish” and to give unto others. Being aware of others is wonderful and needed — empathy is a skill sorely needed in the world today. But I say that compassion, kindness and forgiveness for self are how we build empathy for others. If everyone loved themselves, it would be a very different world. I’m aware that if I don’t tend to myself, then I don’t have anything to give. But if I do tend to myself, I have everything to give. How do we begin to turn the tide and feel genuine caring for ourselves? My experience tells me that we simply have to choose to do it. Like breaking an addiction to some toxin, we have to decide that life would be healthier without the toxin. We all know that words can be poison, but none so poisonous as the words we tell ourselves in the dark corners of our psyche. Wondering if you’ll ever get off the couch if you decide to start loving yourself? I wondered that, too. My way of motivating myself was to call myself names, judge myself mercilessly and predict I’d be a failure if I did not follow the drill sergeant in my head. However, I was miserable. In a search for a shred of joy in my own mind, I elected to try being as good a mother to myself as I was to my children. I observed how encouraging, patient and tolerant I was for them, then tried substituting my name for theirs in my heart. I was astounded how much I responded to my own kindness towards myself. It made me happier, trust my life’s unfolding and have faith in my innate goodness. I practiced, timidly, saying
Let a poem inspire This passage is from “To Begin With, the Sweet Grass,” by Mary Oliver: Let me ask you this. Do you also think that beauty exists for some fabulous reason? And, if you have not been enchanted by this adventure – your life – what would do for you? What I loved in the beginning, I think, was mostly myself. Never mind that I had to, since somebody had to. That was many years ago. Since then I have gone out from my confinements, though with difficulty. I mean the ones that thought to rule my heart. I cast them out; I put them on the mush pile.
affirming phrases to myself, such as “I am made of love, and I choose to reflect my true self”. You are a miracle. You have within you incredible power and beauty. Your inner power and beauty give you the freedom to find success, peace, love, self-confidence, and the joy of aliveness. It is your birthright to experience life and its deepest satisfactions. In making choices every day to love ourselves as we would love our child or our tenderest lover, and taking action to do sweet things for ourselves, we literally change our reality. When we celebrate our successes, encourage our talents and speak kindly to ourselves, we do the same for others.
They will be nourishment somehow (everything is nourishment somehow or another). And I have become the child of the clouds, and of hope. I have become the friend of the enemy, whoever that is. I have become older and, cherishing what I have learned, I have become younger. And what do I risk to tell you this, which is all I know? Love yourself. Then forget it. Then, love the world.
We feel more at peace in the world, we attract more joyful opportunities and intersections, we draw more love into our lives, and life becomes the miracle it was intended to be. — Licia Berry, BFA, Rev., is an educator and retreat leader in the creative, sacred and transformative arts, using Brain Gym, Psych-K and modalities of the spirit to help people find joy. A wife and mom of two boys, she is writing a book about healing her ancestral lineage and writes regularly on her blog. She can be reached at 661-9370 or at Licia@LiciaBerry.com. Her website is www.LiciaBerry.com. Learn about her Winter Beach Retreat for women in Cape San Blas, scheduled for Feb. 17-20, at http://liciaberry.com/ calendar/womens-events/. v
Licia’s son Jess hugs himself.
January 2012 YOUR HEALTH
Plan a ‘wintervention’ While the weather outside may be frightful, these not-so-far spots sound warmly delightful By Anne Marie Cummings GEORGIA FIREPLACES
he agenda is clear. It’s cold outside and you want a relaxing getaway in a beautiful setting where you can find yourself nestled in warmth. Since any sign of frost is the perfect excuse to get cozy, here’s a guide to getaways that show you just how snug wintertime can be.
FLORIDA SUN & SEA At Elizabeth Pointe Lodge in Fernandina Beach, you’ll always have a view of the Atlantic and its sandy beaches. By day, sunbathe on teak loungers or ride gentle horses. By night, settle into a rocking chair on a porch and cover yourself with an enormous fleece blanket. Before retiring for the night, cozy up to a fireplace and enjoy homemade cookies. Charming cottages have oversized marble tubs and Jacuzzis, making this a warm escape you can count on. www.elizabethpointelodge.com Head south to Miami and stay at The Standard. You’ll feel like you’re in the desert when you immerse yourself in their 94-degree Turkish hamam, where a rub and scrub treatment is offered on heated marble. For some sweating action, there’s a cedar sauna, a eucalyptus steam room, Chinese herbal baths and curative mud treatments given by a two-tier heated pool. Hotel rooms come with outdoor claw-foot tubs and bonfires overlooking Lido Island Bay. The heat is on indeed! One note: Children under 17 are not allowed at the property. www.standardhotels.com 8
YOUR HEALTH January 2012
In a secluded area six miles from the town of Perry, Ga., is Henderson Village, surrounded by 8,000 acres of farm land. Cozy cottages have featherbeds and fireplaces, jetted bathtubs and Jacuzzis, porch swings and rocking chairs. A massage therapist is on call, and there’s room service any time of day or night. Upon arrival you’re greeted by white picket fences hiding lush English gardens, and flutes of champagne with trays of cheese and crackers. www.hendersonvillage.com Dreaming of your own private island? Drive to Little St. Simons Island, right off the coast of Georgia. From the Hampton River Marina, you’ll take a 10-minute ferry ride to this privately owned haven where beaches extend for miles. Included in the price are three family-style meals per day, as well as excursions galore. Guests can also rendezvous on their own via provided bicycles and motor boats. Come evening, when the temperature drops, fall asleep in front of your own cottage fireplace or enjoy outdoor oyster roasts. www.littelstsimonsisland.com
NORTH CAROLINA HOT SPRINGS Therapeutic mineral water is what you’ll get when you stay at North Carolina’s Broadwing Farm Cabins on the outskirts of a town called Hot Springs. Picture this: Rustic wood-exposed cabins on an organic farm overflowing with every kind of green imaginable. Each cabin has gas-log fireplaces and an outdoor hot tub filled with Hot Spring’s therapeutic 100-degree mineral water. There are some modern amenities, but remember, you’re in the woods where coyotes, bobcats, and bears roam by … oh my! www.broadwingfarmcabins.com For something equally woodsy, make a beeline for the Hot Springs Resort & Spa, minutes from Broadwing Farm Cabins. On one side of the resort is a campground (two bungalows, five
suites, and eight primitive log cabins with outdoor picnic tables and fire rings for roasting down-home delights). On the other side is a spa where modern Jacuzzi tubs, filled with the town’s hot therapeutic mineral water, invite guests to soak and defrost from winter’s chill. www.nchotsprings.com v
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Georgia’s Henderson Village, above, and Elizabeth Pointe Lodge in Fernandina Beach, facing page, offer nearby getaways.
Member of American Society of Bariatric Physicians
6 tips for winter skin You may be cold, but your skin doesn’t have to be dry BY AMY LEVIN EPSTEIN
ven though Tallahassee is not exactly as cold as, say, Albany or Chicago, winter weather can still wreak havoc on our skin. The culprit? Dry air. “When people use heat in the homes, the humidity becomes extremely low,” notes Tallahasee dermatologist Pamela S. Kennedy, M.D, who says that dry skin brings more patients into her office in the winter months, with related skin conditions like psoriasis and eczema. And cold mornings make us all crave hotter showers, which feel great but are harsh on skin. Follow these six smart tips and you can give a cold cheek to dry, tight winter skin on your face and body.
Use the right cleanser
Avoid cleansers with alcohol and fragrances, which can irritate skin. Dove bar soap is a good choice, Kennedy says. For acneprone people, Cetaphil is a lighter option. And oatmeal is a naturally soothing ingredient for dry skin. “ Oatmeal is a humectant that draws in moisture. The Aveeno products have [it],” Kennedy says.
Look at natural options
When Christi Apodaca couldn’t find products to suit her sensitive skin, she decided to make her own — naturally. You can buy her homemade lotions, soaps and scrubs at the Lake Ella farmer’s market on Wednesday and Sunday, and online at Etsy. There you’ll find products rich in natural moisturizers like pumpkin seed oil, jojoba oil and vitamin E. Got a sweet tooth? Try her super gentle sugar scrub, which exfoliates skin without drying it, and preps skin to absorb an after-shower moisturizer more effectively.
Use ... A&D ointment?
Yep, the baby rash treatment that smells a little, well, funky can help treat your driest skin. “For lips, hands and feet that are dry and possibly cracking, my favorite tip is to use A&D Ointment at bedtime. Cover your hands and feet with cotton gloves so as not to stain your bedding,” says esthetician Patti Booth of Total Face & Body in Tallahassee.
YOUR HEALTH January 2012
Try dry brushing before your shower
Brushing your skin with a loofah before your shower is a great way to exfoliate, and popular in Europe, says Booth. “It’s an efficient way to get the dead skin cells off the body and can help diminish the appearance of cellulite. It keeps skin silky smooth.”
Be sure to hydrate
When the summer sun is blazing down on us, we’re constantly drinking water — not so much when winter comes. “Many people drink less water in the winter, but staying hydrated is extremely important,” Booth notes. Being dehydrated can make your skin look less plump and accentuate fine lines and wrinkles.
Go for richer products than your usual
In warmer months, light lotions feel refreshing, but this is the time of year to lather up in cozy layers — and richer potions. Sherry Reese, president of Skin Therapy of North Florida, recommends Murad Hydrodynamic Ultimate Moisture for the face and Indigo Wild’s Zum Oil in Lavender-Lemon for the body, which she applies right out of the shower. v
Where you wait doesn’t change the fact that you’re still waiting. In an emergency, choose the ER with the shortest wait time in town. To make you feel better about their long wait times, some ERs have started letting you wait at home. At Capital Regional Medical Center, we know that waiting is waiting no matter where you are. That's why we work so hard to keep your wait as short as possible. When seconds count, a shorter wait is always your best option.
Visit www.CapitalRegionalMedicalCenter.com or text “ER” to 23000 for average ER wait times.
Let a gadget help Get in shape with the latest wireless workout gizmos By Leigh Farr Wrist WATCHING
ith so many innovative workout gadgets popping up in sporting goods stores and on the Internet, you might want to make buttonpushing and screen-tapping a part of your fitness routine. Many of these wearable, wireless devices are not only fashion-forward, they function like miniature personal trainers. With a pedometer, sports watch or your cell phone, you can set fitness goals, track your progress and tally calories burned. Some of the newer gadgets even cheer you on with motivational messages.
High-Tech Treading Fitness experts tell us we’re supposed to take 10,000 steps daily. That may sound like a lot, but you can break that goal down into 10-minute chunks and, by day’s end, you’ll have met your quota. How do you keep tabs on the number of steps you take? Wear a pedometer throughout the day and let the tiny gizmo count steps for you. You’ll be surprised at the number of creative ways there are to fit extra strides into your daily routine. Try taking the stairs instead of the elevator, picking a parking spot far from your office or taking Fido for a longer walk, then watch the steps add up. According to a study published in the Journal of American Medical Association, pedometers of all kinds significantly boost physical activity and lower body mass index and blood pressure. Ranging in price from $20 to $50, pedometers come in streamlined models that simply count your steps and in fancier versions that tally steps, calculate calories burned and track your heart rate. 12
YOUR HEALTH January 2012
If running is your main mode of exercise, try donning a sports watch to track your distance, speed and heart rate. Costing anywhere from $25 for a basic model to $500 for the more sophisticated versions, sports watches do everything from calculating your distance and pace to measuring calories burned. Some high-end timepieces upload your fitness data to a website where you can set and achieve exercise goals on a training log and even share stats with other runners. Sports watches can also help you track your cardio performance. They come with a heart rate monitor that allows you to check your pulse so you can exercise within certain heart rate zones. When shopping for these gadgets, look for an easy-to-read display, a chest strap for accuracy and an alert feature that warns you when you’re outside the target heart-rate zone.
Hello, Fitness Got a smart phone? Then you’ve got access to thousands of fitness apps that do everything from serving up workout routines to monitoring your progress. With just a touch of a keypad, you can dial up yoga poses, weightlifting routines for a specific muscle group or apps with GPS tracking technology that allow you to clock your distance, speed, location, altitude and calories burned while walking, biking or running. Some apps are free of charge, and others cost only a few dollars. To complement your workout routine, you can also find apps for weight loss, nutrition and healthy eateries in your area. v
Gaming your way fit Whether you prefer weightlifting, yoga, golfing or bowling, interactive fitness videogames allow you to get moving in the comfort of your home. Although active video gaming doesn’t replace traditional exercise such as bicycling or walking, it can offer health benefits. A recent study in Medicine and Science in Sports and Exercise shows that the time spent playing motion-controlled video games can add to the daily amount of heart-healthy exercise recommended by the American College of Sports Medicine guidelines. If your primary goals include shedding excess pounds, boosting your heart health and even honing your balance, Nintendo’s Wii Fit offers more than 60 fitness activities to get you in shape. You can customize your fitness routine or choose ready-made workouts tailored to your personal fitness goals. Don’t have a Wii? Xbox offers a treasure trove of challenging exer-games to get your body moving. “Your Shape: Fitness Evolved” is designed by fitness experts to give you a personalized workout, share your progress online and get real-time feedback. Cyber fitness can be fun, but to avoid repetitive stress injuries, don’t overdo it, experts say. Take regular breaks and stop for a few hours if you experience tingling, numbness, burning or stiffness.
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United Way of the Big Bend’s Heather Mitchell will tell you that helping others makes her feel ‘blessed’ By JONI BRANCH
Heather Mitchell, vice president for Resource Development, with Ken Armstrong, President of United Way of the Big Bend. Photos by Jo Shoupe
YOUR HEALTH January 2012
Photos by Jo Shoupe
eather Mitchell knows busy. At the moment, a stack of about 500 thank-you letters sits on her desk awaiting hand-written signatures. In the course of a year, the vice president for Resource Development with United Way of the Big Bend will sign 20,000 to 25,000 such notes to donors. If someone gives to UWBB, Heather says, “I believe I can take time to write a thank-you note.”
The nonprofit organization’s massive annual fund-raising campaign is her “baby,” and as part of her work she gives between 150 and 200 presentations a year to all sorts of groups — regular folks, media people, agency representatives. Once, Heather says, she gave eight in one day. Besides the presentations, she pitches in for 15 special events each year. In between all that, she coordinates with staff on planning, hiring and grant-writing. She also fields occasional calls from people who’ve met her and are seeking help from a United Way agency for themselves or someone else. Lost jobs, lost homes, chronic illness — the need she sees in the community is more pressing than ever, as is the need for donations to fund the human-services agencies supported by United Way. This year the organization is asking for more than $6 million to underwrite charitable and community-building efforts in the Big Bend.
That’s where Heather shines. “I love to raise money. I see the immediate impact it can make.” At the end of the day, she can say: “I helped feed someone. I helped make sure someone has a safe place to sleep. … That’s a pretty cool thing.”
GETTING IT DONE Heather casts herself as a skater gliding around obstacles and toward a potential donor’s “yes.” To an outsider, that skater appears to be keeping a dozen balls in the air while barreling toward the prize. Meanwhile, she has a family — a husband and girls 8 and 13 years old — that she adores. How does Heather do it all? This executive has thought long and hard about time management, about balancing the demands on her personal resources while staying focused and sane. She can offer savvy advice for anyone trying to accomplish a lot in the course of a day, month or year. Here are some strategies that work for her:
• Leave the door open: “I schedule planned interruptions,” Heather explains. If someone on the staff or outside the building needs to talk, that’s fine. There’s time for that.
• Co-exist with a list: Like most any busy professional, she keeps a prioritized to-do list. January 2012 YOUR HEALTH
Photos by Jo Shoupe
That agenda is not set in stone. “If I have 10 things on my list and I only get through four of them, that’s OK. … I don’t stress out about it.” To others, she would advise: “Realize you’re not going to get through your entire list.”
• Accept the unexpected: “You have to be
able to roll with it, and to change plans on a moment’s notice.” When you’re involved with a big event, for instance, “it’s not going to go the way you think. Something will go wrong, but no one else will notice, and we will move on.”
COUNTING THOSE BLESSINGS Talking to Heather about what she asks of herself and others, it becomes clear that gratitude is a strong thread in the fabric of her life. When faced with great need, she reflects on her personal good fortune. “It makes me very thankful,” she says, for what she has. And that helps drive her to reach out. “When I
• Have patience: She has learned the virtue,
can help somebody, it makes me feel blessed.”
• Welcome change: “The only thing in life that
“which I was not born with. I was in another line when God was passing that out.”
is constant is change. If you don’t learn to bend, you’re going to break.”
• “Get the jump on it”: This year, Heather
has been in the office each day at 7 a.m., more than an hour before most of the staff arrives. “It helps a lot,” she says. “I get a lot of emails answered,” and she completes a mountain of follow-up, all of which gives her a better foundation for the day.
YOUR HEALTH January 2012
That help might come as direct assistance to a person in need or through landing a “yes” from a
To donors in these difficult times, “I would just say, share your blessings.” She emphasizes: “It doesn’t take a lot to make a difference. We’re all doing it together.” And most anyone who gives to United Way of the Big Bend can expect a letter. Heather will be writing to say thanks. v
Volunteering can help you, too
The agency goes on to cite real health benefits for those who volunteer regularly, including: • Reduced risk for depression • Increased longevity • Greater functional ability later in life • An increased sense of accomplishment and purpose • Less incidence of heart disease
Heather Mitchell of United Way of the Big Bend
Agency CEO David Eisner says: “Volunteering
says she strongly believes that a big part of
makes the heart grow stronger. More than 61
living a happy life is being able to “give a piece
million Americans volunteer to improve conditions
of yourself” through service to others. Numerous
for people in need and to unselfishly give of
studies suggest that volunteering contributes not
themselves. While the motivation is altruistic, it is
only to a happier life, but to a healthier one.
gratifying to learn that their efforts are returning considerable health benefits.”
First, though, there is the happiness factor. The Corporation for National and Community Service, a federal agency that engages more than 5 million Americans in service through Senior Corps,
Those who benefit most serve a “considerable” amount of time, volunteering about 100 hours a year, which works out to around two hours a week. For more on volunteering and its health benefits,
AmeriCorps, and Learn and Serve America, and leads the United We Serve initiative, notes on its website: “Perhaps the first and biggest benefit
visit the Corporation for National and Community Service’s website, www.nationalservice.gov. To find a local group that could use your efforts
people get from volunteering is the satisfaction
as a volunteer, go to www.volunteerleon.org/
of incorporating service into their lives and
VolunteerConnection or call 850-606-1970. Along
making a difference in their community and country. The intangible benefits alone — such as
with other community organizations, many agencies and programs supported by
pride, satisfaction and accomplishment — are
United Way rely on donations of both money and
worthwhile reasons to serve.”
United Way of the Big Bend The organization that Heather Mitchell serves, United Way of the Big Bend, is a locally incorporated nonprofit organization and the single largest nongovernmental funder of health and human services in the community. UWBB pools money donated by residents to help support dozens of local agencies and programs, including Ability 1st, America’s Second Harvest of the Big Bend, Big Brothers Big Sisters of the Big Bend, Capital Area Healthy Start Coalition, Elder Care Services, Lighthouse of the Big Bend, Refuge House, The Shelter and many more. For more on United Way of the Big Bend’s mission or to learn how to contribute, visit http://uwbb.org. To seek help from an agency served by United Way, simply dial 211 from a local phone or, from outside this area, 877-211-7005. January 2012 YOUR HEALTH
Ready to eat your vegetables? You’ll have support from a large vegetarian community and dieticians’ seal of approval By Lisa Fingeroot
f you’re flirting with a plant-based diet for health, ethical or environmental reasons, Tallahassee’s vegetarians might tell you that there has never been a better time to kick meat to the curb.
benefits in the prevention and treatment of certain diseases. The association found that these plantcentered diets work for people at all stages of life, from pregnant or lactating women to infants, children and adolescents, and even adult athletes.
When Justin Pogge, 30, became a vegetarian here 15 years ago, New Leaf Market was about the only place he could locate some of the foods he needed. Now many of those staples can be found at grocery stores such as Publix, most restaurants will accommodate those who want a meatless meal, and even Burger King serves a veggie burger.
Vitamin B12 is really the only nutrient humans need from meat, registered dietician Leslie Gollop says. Even that can be found in eggs and cheese or, for vegans, from other sources. Gollop, a vegetarian who eats a lot of Asian, Middle Eastern and Indian food, recommends the USDA website www.choosemyplate.gov for information on nutritional needs. Her suggestion for healthy eating, however, is to have a “colorful plate.” Heartprotecting and cancer-preventing phytochemicals are embedded in the pigmentation of vegetables, and an assortment of colors guarantees a wider spectrum of those nutrients.
Pogge, co-owner of the vegan restaurant Sweet Pea Cafe on West Tharpe Street, thinks the vegetarian population is growing for two reasons: Plant-based diets are deemed healthy by dieticians, and people have become more knowledgeable about the origin of meat and decide to stop eating it because of concern for the treatment of animals. The American Dietetic Association announced in 2009 that both vegetarian and vegan diets are not only nutritionally sound, but may provide health 18
YOUR HEALTH January 2012
Jill Welch, owner of The Kitchen Goddess, a business that provides classes on eating and cooking healthy meals, is also a vegetarian. Jill says she feels better and has more energy when she doesn’t eat meat, sugar and processed foods. She recommends people experiment and find the eating
plan that suits them best. If her clients try a vegan or vegetarian diet for a week, they come away with at least two benefits, she said. First, they’ve learned to eat more vegetables, which is something most everyone needs to do, and, secondly, they have found out how their body reacts to a meatless meal plan. From there, if they decide to eat meat again, they will be making an informed decision.
The many varieties of vegetarianism While many people use “vegetarian” as a blanket description for people who don’t eat meat, there are actually many different subcategories of vegetarianism. They include: • Lacto-ovo vegetarians, or ovo-lacto vegetarians, eat dairy products, eggs, fruits, vegetables, greens, legumes, grains, soy products, nuts and honey. This is the most common type of vegetarian.
If you go meatless Learning about your nutritional needs is key to adopting a healthy vegetarian lifestyle. That information can be found in many different places. The Vegetarian Resource Group’s website www.vrg.org, is packed with information on everything from simple recipes to nutritional guidelines for athletes. The group People for the Ethical Treatment of Animals, or PETA, even has a vegetarian starter kit available at http://features.peta.org/VegetarianStarterKit/.
• Vegans do not eat anything from animals, including honey. They also minimize the use of anything made with animal byproducts. Vegans are motivated primarily by a concern for animals, and wish to lessen animal cruelty and exploitation.
• Lacto vegetarians do not eat eggs, but they do eat dairy products.
• Proponents of a raw-food vegan diet consume a purely plant-based diet and do not eat anything that has been cooked, which is defined as heated to above 115 degrees Fahrenheit.
• Ovo vegetarians eat eggs, but not dairy products. • Pesco-vegetarians, or pescatarians, are vegetarians that eat fish.
Meanwhile, here are a few dietary guidelines to keep in mind when going meatless: • Soybeans and other beans as well as chickpeas, lentils, nuts, seeds, mushrooms, broccoli, walnuts, whole-wheat bread, oatmeal, and corn are all good sources of protein.
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• Calcium can be found in collard greens, kale, broccoli, beans, sesame tahini, and almonds. It can also be found in calciumfortified soy or rice milk, orange juice, and some brands of tofu. • Omega-3 fatty acids are essential for heart, brain, skin, and joint health and can be found in sources other than fish -flaxseeds, walnuts, and canola oil.
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• Vegans are encouraged to take a multivitamin or supplement to get vitamin B12, which is also found in fortified nutritional yeast, some cereals, and fortified soy and rice milks. v
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• Spinach is rich in iron, which can also be found in beans, black-eyed peas, lentils, chickpeas, oatmeal, dried fruits, nuts, sunflower seeds, nutritional yeast, molasses, and grains such as quinoa and millet.
January 2012 YOUR HEALTH
• “Pure,” “strict” or “total” vegetarians eat no dairy products or eggs, but some do eat honey. This lifestyle is sometimes confused with veganism because the diets are similar. Strict vegetarians adopt the diet for a wide range of reasons – health, spirituality, ethics, environmental concerns.
You get a ‘do-over’
A little personal attitude adjustment can go a long way By Meredith Russell
ose weight! Stop smoking! Get organized!
try again,” Denise says. She suggests actually
While those are all good — maybe great
standing in front of the mirror and forgiving
— ideas, they don’t do much to create energy,
motivation and excitement around making a change. How about a New Year’s resolution for no more resolutions?
yourself and others out loud. Create positive emotional space: Denise urges, “Be around those who make you happy.” Identify who makes you feel positive and who feels toxic.
There are easy, daily ways to create a new attitude
“Some of us have friends who don’t make us feel
toward the year. Try these steps to a fresh start,
good. It doesn’t feel right. It doesn’t uplift you.
and think of this year as a chance for a “do-over.”
Acknowledge those feelings.”
Begin with thanks and forgiveness: “Focus on
Take steps to let those people go. Denise
being grateful for what you have right now,” says
emphasizes creating space and boundaries. You
T. Denise Manning, a certified life coach. Keeping
don’t have to return phone calls. Use caller ID and
a gratitude journal of something for which you
choose whether you want to pick up the phone.
feel thankful, whether in writing or mental notes,
You will have more positive emotional energy to
can help you feel more positive.
bring to others.
Ease up on yourself: “Forgive yourself for
Choose a mantra: “Sixty to 80 percent of all
everything that’s held you back. You are human.
New Year’s resolutions are broken in the first two
Give yourself permission to pick yourself up and
weeks of the year,” says Elizabeth Barbour, also a
YOUR HEALTH January 2012
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See it to believe it: Once you’ve chosen your theme, give yourself a way to see the success. “A vision board is a powerful way to envision what you would like your life to look like in the year ahead,” Elizabeth says. Use pictures from magazines, journals, drawings, colors, photographs, anything that helps you to visualize your change. Put the visuals on a poster board, in a frame or shadow box and keep it wherever you are most likely to reflect on your goals. “When you create a visual representation of all that you desire in life, your energy, attitudes, beliefs and actions start to line up with what you want to create in your experience.” Remember the three L’s: “Laugh, love, and listen,” says Denise. “Laughter is so good for us. When you are laughing, you forget about everything negative.” Love is not just about being in love, but in loving other people. “Compliment others. You’ll feel good and others will feel good.” Stop and listen to others: “Be in the moment. Be genuine. Don’t think about what you are going to say back.”
professional life coach. So skip the resolutions and instead choose a theme for the year such as “The Year of Community” or “The Year of New Opportunities.” Or choose just one word: vitality, family, prosperity. Your word serves as “a focus, inspiration and a touchstone for 2012. You have a mantra that can serve to bring you back to center when you get overwhelmed or uncertain about what to do next.” 22
YOUR HEALTH January 2012
Retreat to move forward: Since we’re taking a long view here, indulge in some extra time to reflect on the big picture. “Retreat is a state of mind — stepping out of ordinary time to give your mind, body and spirit time and space to recharge and renew,” Elizabeth says. A retreat can be a formal experience with a facilitator or a weekend away with a friend. You can even plan a retreat by yourself. Consider what you want to get out of your retreat: Solution seeking? Reaching out to others? Set up a personalized retreat that works for your goals. v
Seeking creative change Really want to get serious about change? Check out www.stickk.com. Created by a Yale economics professor trying to lose weight, stikk’s mission is to empower you to better your lifestyle through online “Commitment Contracts.” You choose the goal, how high you want the stakes, who monitors your progress, and who your cheerleaders will be. Out of ideas? Try this Random Resolution Generator: www.moninavelarde.com/newyears.
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Snack attacks made healthy There’s nothing wrong with eating the right something between meals By Marina Brown
irst of all — you’re not a decadent, weakwilled ninny if you look forward to your mid-morning or mid-afternoon snack. Instead, you may just be responding to a drop in your blood sugar. What snack you eat and when can play havoc with a diet and even your health. First let’s look at when and why we snack. Dr. Freddy Kaye, a Tallahassee nutritionist, says that when the stomach is emptied and blood sugar drops, the body puts out a call for more fuel. If breakfast has been adequate, the four hours until lunch can likely be bridged. But the seven hours between lunch and a 7 p.m. dinner may call for a little pick-me-up. Dr. Kaye likes a healthy granola bar. Snacks that even out the blood sugar’s peaks and valleys, that remain in the stomach a little longer, and contain a mix of fat, protein and carbohydrate will leave you alert, re-energized, and over time won’t pack on pounds that love you so much they won’t ever want to leave. You’re Special: But what about your special diet? Diabetic? Low carb? Vegetarian? They all follow the same principle, but with a few tweaks. A dietetic snack puts a premium on steadying blood sugar. Wheat or rye crackers topped with a dollop of cottage cheese and a grape will do just that. The same is true 24
YOUR HEALTH January 2012
for a slice of cheese sandwiched between two slices of apple. Remember, all fruit is not created equal. Apples, raspberries and cantaloupes are moderate in sugar. Grapes, cherries, bananas and mangos are high. Try popcorn! Really? Homemade popcorn in a tablespoon of oil with a dash of sea salt will keep you and your tummy occupied until your snack alert has passed. Veggies dipped in yogurt, hummus and pretzels — all have protein’s steadying influence. Low Carb: Few nutritionists depend on an Atkinslike diet over the long-term. But for interim snacking, foods like smoked salmon and cream cheese on a cucumber disc or a homemade tuna roll are perfect. To make a quick tuna roll, try combining the fish with low-fat mayo, then piling the tuna salad along with grilled veggies on a lettuce leaf. Roll up the creation and cut it into little “dollars.” Vegetarian: How about some peanut butter? Spread it on an apple slices or on a whole wheat cracker with banana. And for those who like to use their hands: Spread chickpeas, also known as garbanzo beans, on a sprayed cookie sheet, and season them with a little oil a half-teaspoon of salt, and a hot or tangy spice mix. Heat the oven to 300 and roast the chickpeas until golden, about 25 minutes. You can’t eat just one! But even the healthiest snacks require a little will power. Make them ahead of time and only eat what you’ve prepared. Then get busy doing something active away from the kitchen. v
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Donâ€™t be SAD! Some people need help in getting a handle on seasonal affective disorder By Elise Oberliesen
ow that chilly temperatures are here, you may be missing those toasty warm days with the convertible top or a glass of iced tea. Maybe your mood spirals into an ugly place that no amount of cheesecake or chocolate could repair. Yet the cravings persist, along with weight gain, difficulty concentrating and the desire for more sleep. Commonly known as seasonal affective disorder, this form of temporary depression mysteriously vanishes come spring. Some say SAD affects populations in latitudes far from Tallahassee, around 30 degrees north or 26
YOUR HEALTH January 2012
south of the equator, but certainly not in a sunny climate like ours. Yet 1 percent of Floridians have the disorder, according to the Cleveland Clinic. Some researchers believe the condition worsens as daylight dwindles, regardless of geography. The role of excess melatonin production is another possible link. Regardless of the cause, if this sounds like you, the best thing to do is ask for some help, says psychologist Dr. Kenneth Fowler, who runs a private practice called Systemic Effects. â€œBy
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not treating it, it will only get worse,” Fowler says. “I usually suggest low dose antidepressants and talk therapy.” If you have a loved one with the marked mood changes, Fowler says instead of turning a blind eye, offer to help them – right now. It’s easy to open the phonebook or search providers online. Healthgrades.com rates providers’ performance. “Offer to help them make an appointment. Or to attend a session with them,” he says. Whether you sit in the waiting room or side-by-side during a session, a little support makes all the difference. Small steps matter, too. For starters, remember to schedule regular exercise for its natural mood-boosting chemicals. Good nutrition also helps the brain and your mood get back on track, says Fowler. That means lots and lots of veggies, lean protein and water. Thinking about light therapy as an alternative treatment? Many report relief from SAD symptoms when exposed to intense light therapy. “Studies show that between 15 minutes and 2 hours of exposure in ranges of 2,500 to 10,000 LUX is effective for most people,” says Verilux CEO Ryan Douglas. If you have age-related macular degeneration, an eye disease that causes vision loss, talk to your doctor before using intense light therapy to ensure the lights are not worsening the condition. According to researchers in Ireland, exposure to the blue light could accelerate the disease. v 28
YOUR HEALTH January 2012
The summertime blues When school’s out and the summer sun shines intensely, many folks find seasonal bliss. Others experience a mood shift accompanied by insomnia, decreased appetite and weight loss, all of which can add up to reverse seasonal affective disorder. “Humidity and heat may be the cause of summer SAD,” says Janis Anderson, Ph.D., a psychologist at Brigham and Women’s Hospital in Boston who has contributed to research studies on the subject. If you experience the disorder, the best thing you can do is monitor your exposure to the elements, she says. And that means the AC may be your best friend. “[for relief] minimize the amount of time you spend in the heat and humidity.”
Take a healing break When did you last schedule in some me time? Under the gentle hands of an esthetician, it may be just the thing that brightens your mood — and your skin, too. When Lisa Mergel, owner of Kanvas Skincare Boutique and Spa gives her clients a facial, she knows her healing hands help clients reach a zen state. “The power of touch is healing in and of itself, Mergel says. In a cozy, relaxed spa environment it’s not hard to forget your worries— at least for a while. Mergel uses uplifting scents like sweet orange essential oil to help clients reach a deep state of relaxation. “They take a few deep breaths of essential oil, then we gently massage the pressure points on their face,” she says. “The facial and shoulder massage takes about 8 to 10 minutes.” Instructor Geraldine Whidden, owner of Floridabased Natures Symphony, instructs practitioners about how to use aromatherapy to enhance mood. Known as psycho-aromatherapy, the practice is said to help the brain release neurochemicals and potentially bring out a sense of well-being.
Ballroom Dance Class Instead of just sitting at home and watching the new season of “Dancing with the Stars,” get up on your feet and do a little dancing of your own. A talented, awardwinning professional instructor will be offering ballroom dancing lessons every Monday from 7-8 p.m. in Epworth Fellowship Hall at Killearn United Methodist Church. Cost: $5 per person. Contact: Linda in the church office for more information or to sign up, 893-1116 or lbryson@ kumconline.org. Child care is available upon reservation. Killearn United Methodist Church, 2800 Shamrock St. S.
Healthy Weight Weekly Classes Jan. 6, 6-7:30 p.m. Integrative Healthcare Case Management Services & Consulting is offering a year-long series of weekly Healthy Weight classes Fridays after work throughout 2012. Come celebrate the end of each healthier week and the beginning of each healthier weekend! The Healthy Weight workshop and classes integrate the latest scientific information and recommendations on healthy and permanent weight loss from the Duke University Integrative Medicine Center and other leading-edge medical resources. Cost: $10 per class, but no one will be turned away for lack of money. A scholarship fund will be set up for those who need financial support to participate. Contact: For additional information, go to integrativehealthcarecmsc. com and click on “Healthy Weight.” Unity of Tallahassee, 2850 Unity Lane
Alzheimer’s Project Day Respite Program Jan. 11, 9 a.m.-3 p.m. This is a respite opportunity for caregivers of persons with Alzheimer’s disease or
YOUR HEALTH January 2012
related dementia. Respite allows the caregiver time to do things on their own such as grocery shop or attend doctor’s appointments. This free opportunity is provided on the second and fourth Wednesdays of the month at Temple Israel. Activities throughout the day will engage clients with arts and crafts, storytelling, games and more. Contact: 386-2778 for more information. Temple Israel, 2215 Mahan Drive
Gadsden Arts Winter Gala – The Last Chance Saloon
The Stance of A True Friend: Living Consciously/Dying Consciously
good old Western fun. Cost:
Jan. 25, 7:45-9:15 p.m. With grace and courage, we can learn to assist each other through the dying process with knowledge and tools that have been handed down to us through the ages – an incredible wealth and depth of information, much of it not previously attainable unless you went through years of committed apprenticeship or study. Cost: none. Contact: for more information, spiritunleashed.com or Susana Sori at 786-2230900. New Leaf Market, 1235 Apalachee Parkway
Madison Street, Quincy
Jan. 28, 6:30-11 p.m.
Wanted: cowboys and cowgirls! Saddle up, grab your hats, boots, garters and gun belts, and head down to the Last Chance Saloon for a gun-slinging, wild Western roundup that will have you tipping your hats. This event will feature live music, food, auctions, dancing and lots of $75 per ticket. Contact: 6275050 or gadsdenarts.org. Gadsden Arts Center, 13 N.
Professional Women and Retirement Forum Jan. 30, 2-3:30 p.m.
The Tallahassee Senior Center presents a forum of contributors to the book “Real Gusto Comes Later: How Professional Women Experience Retirement.” Several of the local authors will come together to discuss their experiences and answer questions from the audience. Cost: suggested donation, $2 for ages 55+
and $3 for others. Contact: 891-4003 for information and reservations; talgov.com/ seniors. Tallahassee Senior Center, 1400 N. Monroe St.
Women’s Winter Beach Retreat Feb. 17-20 Feeling a little rundown, uninspired, like you’re missing something? Wishing you were more alive, more in touch, more ecstatic about life? Well, it all starts with you! Come cultivate the joy of your creative connection with your spirit during four blissful days in a beautiful gulf front home on Cape San Blas, where retreat co-leaders Licia Berry and Teresa Husband will remind you that creativity and sexuality in your daily life is a clear expression of your spirit. Cost: $699 includes four days and three nights of double-occupancy accommodations, all meals and materials, as well as expert facilitation. The retreat is limited to eight women. Registration must be paid in full by Feb. 1. Contact: To register, call Licia at 850-661-9370 or Teresa at 850-339-5599.
PHYSICIAN PROFILES MICHELLE HOGGATT, MD
Gynecology and Gynecologic Surgery Dr. Hoggatt received her undergraduate degree in genetics from the Univ. of California at Berkeley and she received her Doctor of Medicine from the Medical Univ. of South Carolina, Charleston, SC. After completing her obstetrics and gynecology residency at Tulane Univ. Medical Center, Dr. Hoggatt began practicing obstetrics and gynecological medicine in Sacramento, CA. She relocated to Tallahassee and has been in a group practice specializing in gynecology and gynecological surgery. Dr. Hoggatt is a member of the AMA, Capital Medical Society and the American College of Obstetrics and Gynecology. Dr. Hoggatt uses her specialized skills in gynecological medicine to help educate her patients about the importance of managing the challenges of women’s health issues. Contact: 2009 Miccosukee Road., Tallahassee, 850.656.2128
LARRY L. HARPER, MD, FACS
ALFREDO A. PAREDES JR., MD
Plastic Surgery Dr. Alfredo Paredes, Jr. received both his undergraduate and medical degrees from Emory Univ. where he was a Woodruﬀ Scholar. He completed his Plastic Surgery Residency at Emory University. Dr. Paredes is a Clinical Assistant Professor at the FSU School of Medicine. His special interests include cosmetic surgery, body contouring, breast augmentation and reconstructive surgery. Dr. Paredes is board certiﬁed by the American Board of Plastic Surgery and is also a member of the highly respected American Society of Plastic Surgeons. Contact: 2452 Mahan Dr., Suite 101, Tallahassee, 850.877.2126
ROBERT FRABLE, DO
Plastic Surgery Dr. Larry L. Harper graduated from Florida State University and received his medical degree from the University of Florida School of Medicine. Harper completed his general surgery residency at University of South Alabama Medical Center, followed by a plastic surgery residency at Vanderbilt University He is board certiﬁed by the American Board of Surgery and the American Board of Plastic Surgery.
Family Medicine Dr. Robert Frable is a board certiﬁed family practice physician established in Wakulla County for 24 years. Originally from Pennsylvania, he attended undergraduate school at Northeast Missouri State University and graduated from Kirksville College of Osteopathic Medicine. Family Pratice Residency was completed at the Kirksville College of Osteopathic Hospital in Kirksville, Missouri.
Contact: 2452 Mahan Dr., Suite 101, Tallahassee, 850.877.2126
Contact: Capital Regional Medical Group, 2832 Crawfordville Hwy., Crawfordville, 850.926.6363
RONALD G. WILLIS, DMD
General and Cosmetic Dentistry Dr. Ronald G. Willis Graduated from the Medical University of South Carolina. Dr. Willis specializes in Cosmetic Dentistry, TMJ/TMD Neuromuscular Dentistry, Neuromuscular Orthodontics, and Veneers. Dr. Willis has treated missing and discolored teeth. Many treatment options exist for his patients as well as ﬁnishing the frame around the teeth and face with Botox and Derma Fillers. Dr. Willis received an award for Best Dentist in 2003 & 2005 and Las Vegas Institute for Advanced Dental Studies Clinical Instructor of the year. Contact: Centre Point Dental Group, 2470 Care Dr., Tallahassee, 850.877.5151 or firstname.lastname@example.org
AFOLABI SANGOSANYA, MD
Cadiology/Internal Medicine Dr. Sangosanya has joined Capital Regional Cardiology Associates. He earned his medical degree from New York University School of Medicine and completed his cardiovascular disease training at the University of MiamiJackson Memorial Medical Center. Dr. Sangosanya is board certiﬁed in cardiovascular diseases and internal medicine. He is also board eligible in clinical cardiac electrophysiology. Dr. Sangosanya is committed to providing accessible care to the Big Bend and provides same day appointments to patients. Contact: Capital Regional Cardiology Associates, 2770 Capital Medical Blvd, Ste 109, Tallahassee, 850.877.0216, CapitalRegionalMedicalGroup.com
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