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2 Your Health Magazine | August 2013


Contents August 2013

ON THE COVER

A new adventure Kristi Strickland reflects on her first year at the helm of Junior Achievement Big Bend. 16

PLUS...

Southern and slim

You can have the traditional Southern cooking without all of the fat and calories. 10

ALSO INSIDE...

Your Time

Meditation is a great way to calm yourself and relax. 6

Smart Fitness

A 15-minute workout could be all you need to boost your energy. 8

6

Mind Matters

Thinking young can actually make you younger. 14

Essential Nutrition

Energy drinks kickstart your day, but at what cost? 20

Best Body

Brave our Florida beaches without damaging your skin. 22

Makeover

It’s time to ditch your makeup in favor of new colors and trends. 24

24

Revisiting

We take another look at getting out of a rut. 26

Alternative Health

If you decide to go vegan or vegetarian, it’s best to start slow. 28

IN EVERY ISSUE

Editor’s Letter 4 Around Town 30

10

Cover and cover story photos by Long’s Photography, 339-5799, 702 W. Tharpe St., Tallahassee. Photos were taken at the First Commerce Credit Union Ronald W. Fye Administrative Facility.

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YourHealth Tallahassee

CONTACT US

277 N. Magnolia Drive Tallahassee, FL 32301 Call 850.599.2255 Fax 850.942.0185

PRESIDENT AND PUBLISHER

Julie Moreno 850.599.2126 jmoreno@tallahassee.com EDITORIAL

Amanda Leighty 850.599.2256 aleighty@tallahassee.com ADVERTISING

Lisa Lazarus 850.599.2333 llazarus@tallahassee.com CONTRIBUTING WRITERS

Amber Barz Kathleen Back Brady Marina Brown Tricia Dulaney Avery Hurt Denise Manning Kenya McCullum Elise Oberliesen Erin O’Donnell Rebecca Zeltman FEATURES DESIGN TEAM LEADER

Krista Volenski Wilcox

DESIGNER

Heather Shije ONLINE Find a digital copy of the magazine and all this month’s articles, along with stories from past issues, online at 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 or artwork.

ONLINE

Be sure to like our new Facebook page at Facebook.com/YourHealthTLH 4 Your Health Magazine | August 2013

Sometimes, life is an uphill battle

L

et me tell you, dear readers, it’s been a crazy few weeks. But I’ve made it through, and you have another lovely issue of Your Health to peruse. First, I have to make a correction. In June’s article on getting unstuck, some of our contributors were not properly thanked for their input. So you’ll find an updated, corrected article inside, and we apologize for the oversight. Sometimes, I struggle with finding a woman to approach about gracing the cover of the magazine. I do a lot of pestering colleagues, seeking out advice from those who may be more connected to the community. But then there are days where I have a “she would be perfect for this” sort of moment. I have been lucky enough to have had two such moments in the last few weeks. The first occurred when I was reading an article on Junior Achievement Big Bend. Though Director Kristi Strickland was not the focus of the article, I knew once I had finished it that she would make a great cover woman. And I was also fortunate enough that when I asked her to consider it, she was ready and willing. The next moment came as I was reading Tricia Dulaney’s feature on Southern cooking without all the deep-fried calories. A portion of Tricia’s article features recipes from personal chef Paula Seamon. The more I read about Paula, her business and her arduous task of finding or creating tasty gluten-free and dairy-free recipes that both she and her husband could enjoy, I knew I had found our next cover woman. You’ll have to wait until the September issue to get the juiciest information on Paula and her business, but in the meantime, you can learn to cook two of her favorite slimmed-down Southern recipes. If you’d like to suggest a woman in our community you think would make a great cover story, send me an email at ALeighty@Tallahassee.com. I welcome the suggestion, as will my coworkers, I’m sure. Until next time,

IN THE SEPTEMBER ISSUE

We explore why you shouldn’t be fooled into thinking that strength training is just for men, tips for luscious lips and medical exams each woman needs. GETTY IMAGES


08-31-13

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YOUR TIME

It’s not what you think

“The word ‘meditation,’ like the word ‘sport,’ refers to many kinds of practices and techniques,” explained Joan Halifax Roshi, abbot of the Upaya Zen Center in Santa Fe. Meditation is a means of training the mind and focusing the attention. Mindfulness meditation is the form most commonly used for stress reduction and health benefits. It is deceptively simple. You sit quietly and comfortably and pay attention to your breathing. You acknowledge the thoughts that arise in your mind, but do not engage them. In this way, you train your mind to remain still rather than chasing after each thought. “The mind doesn’t ever stop; it does what it does,” said Mary Beth McBride, member of Tallahassee’s Shambala group.

Stillness in movement

WWW.JUPITERIMAGES.COM

The healing power of

MEDITATION Be kind to yourself — and the rest of us By Avery Hurt

M

editation is a spiritual discipline that has been practiced for thousands of years, both in the East and in the West. But just because meditation is ancient, don’t think it doesn’t have a place amid the hustle and bustle of modern life. In fact, meditation may be more valuable now than ever. While meditation is traditionally associated with spiritual insight, a growing body of research suggests that meditation can help reduce stress and anxiety levels, relieve depression, lower blood pressure and reduce inflammation. It can also help you develop compassion and keep daily life in balance.

6 Your Health Magazine | August 2013

Meditation is not just sitting. Yoga and Tai Chi are examples of meditation practices that involve movement. “The postures are what most people associate with Yoga, what gets the attention,” said Leslie Hanks, director of Tallahassee’s Yoga Unlimited. “What people often miss is that yoga is not an end in itself, but a preparation for meditation. Meditation is the foundation of all yoga.”

The word ‘meditation,’ like the word ‘sport,’ refers to many kinds of practices and techniques.

GETTING STARTED Meditation has few, if any, rules, and you can learn on your own. However, like most disciplines, it has hidden complexities. Learning from a teacher and practicing with a group can be helpful. Tallahassee has several places to learn and practice meditation with others. The focus of the Shambala group, said McBride, is “to consistently open the doors for people who want to meditate. Anyone can take part (in group meditation) even if they are not interested in the religious aspect of Buddhism.” The same is true at Yoga Unlimited. And don’t worry if you don’t know the difference between the cobra and the camel. “We love beginners,” said Hanks.

CHECK OUT THESE LOCAL MEDITATION RESOURCES

» leslieyoga.com/ index.html » tallahassee. shambhala.org/ » www.namastetallahassee.com/ » www.tallahassee buddhistcommunity.org/ yoga.shtml » www.meetup.com/ Buddhist-Meditation-andDharma-Talk/ If you are interested in meditation but don’t want to join a group, UCLA offers online mediation courses at marc.ucla.edu

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FEATURE

LIGHTEN UP, Y’ALL Southern cooking

doesn’t have to be loaded with calories

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WANT TO LIGHTEN UP YOUR SOUTHERN KITCHEN? Say goodbye to the grease splatter of traditional fried chicken and try Chef Paula Seamon’s much easier — and healthier — version. “I won a blue ribbon at the county fair with this family recipe when I was 13 years old,” said Seamon, owner of personal chef service Who Cooks for You.

AUNT JANIE’S OVENFRIED CHICKEN 4 lb. cut-up frying chicken, skin removed 1½ cups coarse dry breadcrumbs ½ tsp. salt ½ tsp. pepper 1 tsp. paprika 4 Tbsp. butter or non-dairy butter substitute 3 Tbsp. lemon juice

Sugar-sprinkled biscuits top off a cobbler of cinnamon-spiced peaches and raspberries. GANNETT FILE PHOTO

F

By Tricia Dulaney

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ried chicken. Mashed potatoes and pan gravy. Field peas and snaps simmered with side meat. Peach cobbler. We love our traditional Southern cooking, but we may not love the results. Any list of the most overweight cities in America is top-heavy with Southerners. Luckily, we can avoid that list and still serve a Sunday dinner our grandmothers would approve. “A lot of Southern foods aren’t bad for you; it’s just what we do to them,” said Chef Paula Seamon of Who Cooks for You. Seamon comes to her clients’ kitchens to fill refrigerators and freezers with healthy, nutritious meals prepared with their preferences and dietary restrictions in mind.

Deep-six the deep-fryer

“I don’t deep-fry anything,” Seamon stated firmly. Instead she dips raw chicken in a mixture of butter and lemon juice, then in toasted breadcrumbs before baking. “It has a good burst of flavor in the mouth,” she said. Replace French fries with oven fries. Dip sliced veggies in flour, then egg, then in crumbs and bake. Even picky kids like the crunch of oven-fried green tomatoes or zucchini.

Keep it real

Fresh produce is the backbone of Southern cuisine. Chef Geo Morse, a Gulf Coast native, recommends hitting farmers markets for local veggies and fruits. Tomatoes, okra, berries, corn, beans, eggplant, peppers and much more can be on our tables within hours of picking, rather than losing flavor in a cross-country commute to the supermarket. “The more real flavor, the less additional fat you will need,” Morse added.

Fresh herbs add a kick of flavor to anything.

Preheat oven to 350. Combine breadcrumbs with salt, pepper and paprika on a plate. Melt butter (or substitute) in small skillet over low heat; add lemon juice and stir. Roll each chicken piece in butter mixture, then immediately in bread crumbs, making sure all sides are coated. Place on an ungreased baking sheet and drizzle with any leftover butter. Bake 40-45 minutes or until internal temperature of thickest piece reaches 165 degrees. Serves 4. Try serving with Paula’s Great Greens. She uses kale, but any greens can be used. “You’ll have to simmer collards a little longer,” she says.

RON CHAPPLE


Go green

“Greens are one of the healthiest foods around,” said Seamon. She usually flavors hers with two slices of nitrate-free bacon sautéed in olive oil, but adds that you can season them with smoked paprika instead, for “a smoky taste without any meat at all.” Garden-fresh beans and peas can be seasoned the same way.

Get all up in your grill

Grilling punches up flavor by caramelizing natural sugars in meats and vegetables — even breads and fruit — without drowning them in fat and salt.

“I like to grill my okra,” Seamon said. Try a grilled chop rather than a salty slab of processed ham. And grilling lets local seafood shine with no more than a squeeze of lemon.

Don’t go “lardcore”

Lardcore is the loving term the Wall Street Journal has bestowed upon the recent foodie trend of butterfat with a side of bacon. Instead of slathering potato salad with mayonnaise, Seamon dresses hers with extra-virgin olive oil, white wine vinegar and fresh dill. Fresh herbs add a kick of flavor to anything. Nonfat

Greek yogurt can replace sour cream in dressings. Seamon recommends lemon juice and flavored vinegars as a good way to lighten many dishes. “It’s a good way to brighten up the taste in your mouth without adding a lot of butter and salt.”

Stay sweet

What could be more Southern than a juicy slice of watermelon? Or a lush Georgia peach dripping juices down your chin? Let folks who don’t live in the South smother pallid imported fruit with sugar. We’ve got the real thing.

Fresh kale GETTY IMAGES

12 Your Health Magazine | August 2013

PAULA’S GREAT GREENS 2 slices nitrate-free bacon, diced small 1 cup chopped onion 3 large garlic cloves, diced 1 cup low-sodium chicken or vegetable stock 16 ounces kale, thick ribs removed, sliced into ribbons ½ tsp. salt ½ tsp. pepper

Heat a large pot or Dutch oven over medium heat. Add bacon and cook, stirring, until crisp. Remove with a slotted spoon, leaving the fat. Add onion and saute about 10 minutes, stirring occasionally, until transparent – don’t rush it! Add garlic and cook about 1 minute, stirring to prevent browning, then stir in stock. Add kale all at once – it wilts quickly. Stir and cover for about 3 minutes, remove lid and stir. Cover pot and repeat. Greens should be wilted at this point. Return bacon to pot and mix well. Cover, reduce heat to low, and simmer 30 minutes, stirring occasionally.


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MIND MATTERS

For those who

think GETTY IMAGES

young Our thoughts affect our body’s aging processes By Kenya McCullum

I

magine you have a time machine that will take you back 20 years so you can experience all the things you did in 1993. Not only that, your body thinks it’s younger, and you actually start to feel the way you did 20 years ago.

This is pretty much what acclaimed psychologist Ellen Langer did in her seminal 1979 experiment called Counterclockwise. During the study, she took a group of men in their seventies and

eighties to a monastery in New Hampshire and told them to live as though it were 1959. But she didn’t mean just play acting: The monastery was filled with mementos from the 1950s and every-

What you believe is what you get in life and that’s true about almost everything.

thing they did was a throwback of that time — from the radio they listened to and the movies they watched. They were even told to only talk to each other about topics they would have discussed during that year. Langer found that, as the men lived in 1959, their bodies were also taken back in time. Study participants began moving around faster and doing more things without any help — they even played a game of football together. In addition, Langer observed significant improvements in

the subjects’ health. Their blood pressure dropped, their arthritis became less severe and their eyesight, hearing and memory all improved. “It was startling because when these guys put themselves in 1959 and acted as if it were 1959, all across the board, everything she measured improved,” said Lyssa Menard, a health psychologist who offers wellness coaching at Strategies for Change. “It gives you an idea of how powerful the mind is in all of this. What you believe is what you get in life and that’s true


about almost everything.”

How to think younger

Chances are you’re not going to recreate the conditions you lived in 20 years ago, but that’s okay because you already have a time machine of sorts nestled between your ears. Just as the men in Counterclockwise were able to use their minds to become younger, the way you think can also affect the way you age. These tips can help you change the way you think about aging, and allow you to age gracefully, without falling victim to the common pitfalls associated with adding candles to your birthday cake. Clean up your mental environment. When you’re surrounded by negativity, it can deplete your energy and make you feel older. By limiting your exposure to the people, places and things

that weigh you down mentally and emotionally, you can become lighter and brighter, which goes a long way toward feeling younger. Adapt and adjust to change. Your body may not be able to do all the things it used to, but that doesn’t mean you have to give up entirely on the physical activities you love. One key to slowing down the aging process is adapting to the changes in your body and thinking about them in a different way, says Joyce Mikal-Flynn, a 58-year-old family nurse practitioner and associate professor at California State University, Sacramento. “I’m a runner. I accept that I’m not going to be able to run a seven-minute mile any more,” she said. “So, I’ve adapted. I still run, but I run ten minutes a mile. The important thing is I’m still doing it.”

Speak positive affirmations. Stress doesn’t just drain you mentally; it can also weaken the immune system and make you susceptible to all kinds of illnesses. In order to alleviate some of your stress — which can lead to more positive health outcomes that make you feel younger — you should watch your selftalk and replace the negative words you say about yourself with positive ones. “If we go into an illness or a situation already having a negative outlook on it, our bodies are only going to be too happy to oblige and give us a negative result,” said Kathy Gruver, author of “Body/Mind Therapies for the Bodyworker” and “The Alternative Medicine Cabinet.” “Saying affirmations is one of the most powerful things because it’s not trying to stop the thoughts, it’s just replacing them.”

FEELING YOUNGER THROUGH SELF-CARE Although self-care is important when it comes to maintaining the positive mindset that will keep us young, it’s often hard for us to do, said clinical psychologist Carla Marie Greco. “It’s so hard for women because we’re so good at performing and taking care of other people, but when it comes to taking care of ourselves, we forget,” she said. Some of Greco’s tips for selfcare include: » Take a yoga class. “Going to a yoga class allows you to realize how much your body still can do,” she said. » Listen to your body. If your body needs to slow down, slow down. If you need a bubble bath, take one. And even if once in a while your body is screaming for some Ben & Jerry’s, grab your favorite flavor and savor every bite. » Pamper yourself. “We can look and see the beauty we can now give to ourselves in a way we never did before,” said Greco.

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K

risti Strickland does the right thing.

She has no qualms about buttonholing a county commissioner. She has objected publicly to what she considered to be wasteful spending of public money and irresponsible development. Most impressively, she can even get a room full of middle schoolers under control. What’s her secret? Strickland is warm and forthright, and she

wins them over. Her network is vast, with relationships everywhere. In the schools, as an active parent and former part-time teacher. In the business community, as the wife of an entrepreneur. In the arts community, as a former member of the Tallahassee Ballet board. And as a volunteer. Now she’s reaping the benefits of her approach as the local Program Manager for Junior Achievement Big Bend. In less than a year, the program has blossomed under her leadership, reaching more students than ever to provide real-world lessons in personal finance, work readiness and entrepre-

18 Your Health Magazine | August 2013

First Commerce Credit Union is one of Junior Achievement Big Bend’s largest supporters.


neurship. “In our country, business and free enterprise are the basis of everything we’re about,” Strickland said. Strickland was a volunteer herself when she first got involved with Junior Achievement two years ago. The Jim Moran Institute for Global Entrepreneurship (JMI) at Florida State University started the JA program in Tallahassee over a decade ago, and continues to be a primary sponsor. The previous JA coordinator was a friend, and as demand increased, she saw potential in Strickland. Before long, Strickland was hired to run the program part-time. Compared to most JA area offices, this one was small, and programming needed a shot in the arm. Then, last fall, with support and direction from First Commerce Credit Union, JA refocused its efforts by forming an independent satellite office and creating its own board of directors. By spring, the number of classes offered had almost doubled. Strickland said that one of her greatest satisfactions comes from working with JA’s board of directors and local volunteers. They have over a hundred people willing to teach a class, she said, and more potential volunteers contact them every day. “I’m honored and humbled when I ask someone to volunteer, and they say, ‘When can I be there?’ ” The school district is grateful for the enrichment, too. Regularly, people tell her that the school’s curriculum no longer has a business-math component like it did when they were students. That’s where students would learn the skills needed to create a budget and balance a checkbook. “Financial literacy is almost completely gone from the classroom now.” At JA Big Bend, Strickland

is the only paid staffer. In addition to years of volunteerism, she previously taught school part-time, and has always helped her husband with his contracting business. But this is her first full-time job. “That’s what happens when you turn 50. The kids are out of college, and we’re ready to turn over that new leaf. I had taught school, my husband and I are entrepreneurs and I enjoy working with volunteers,” she said. “I love what I do at JA Big Bend — it all kind of fits into my little world.” Working with her husband’s business often connected Strickland with county officials and staff. She recalls 25 years ago, the first time she spoke up in a county commission meeting. They were discussing a culvert that had been dug through Lake Lafayette, near her home. “I just stood up from where I sat and said, ‘Did you dig the ditch or not?’ They all looked at each other like, ‘Who is this woman?’ ” She kept talking, too, whenever she saw something that didn’t seem right. She opposed plans for a new development near her neighborhood. Her husband’s a builder — and they wondered — did she want to alienate all their friends? She doesn’t worry about that, and anyway, it never seems to happen. She thinks that if everyone got more involved in civic duty, people would feel empowered. “The primary reason that money works in politics is because people aren’t voting.” “People don’t realize what an impact they can have. They don’t know that one person can make a difference,” Strickland said. “We’re told, but people don’t really believe, that if you walk up and knock on a commissioner’s door, or speak at a commission meeting, they’ll listen to you. But they do.”

YOU CAN JOIN JUNIOR ACHIEVEMENT BIG BEND Thanks to the generosity of its many sponsors, Junior Achievement Big Bend became an independent organization in 2012. Start-up funds from JA’s longtime sponsor, First Commerce Credit Union, were matched by The Jim Moran Foundation, and along with other contributors, the local JA program has nearly doubled the number of classes offered, and has also added after-school and summer programming. Here’s how it works. Teachers contact JA to request a program. Volunteers are matched up and come to their classroom with a Junior Achievement curriculum packet that has everything they need to lead five one-hour sessions. There are talking points, games and other hands-on activities. The topics range from civics and entrepreneurship to financial literacy and career planning, for all ages K-12. The beauty of the JA program is that hundreds of business owners and parents who volunteer with JA Big Bend all bring their own knowledge and unique experiences to share, Strickland said. The teachers get supplemental materials, too, and some really run with the topic. Strickland said one local high school teacher starts with JA Personal Finance, then assigns her students a project to create a budget for college. “We are her springboard into that project. It’s really cool when the teachers are able to use JA to work with the students on extra activities.” “Basically all the students need is a pencil,” Strickland said. “The materials are engaging, and the kids are excited to have a volunteer in their classroom.” For more information visit jabigbend.org. To become a JA volunteer, please contact Strickland at 850-544-5510 or kristi@jabigbend.org.

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GETTY IMAGES/BRAND X

BEST BODY

Staying safe in

THE SUN Keep your skin looking its best while preventing sun damage By Elise Oberliessen

G

rab your bathing suit, beach blanket and a cooler with frosty drinks. It’s time for a day at the beach before summer bids you farewell. Wait. Before you pack the car and head to St. George Island, remember the broad spectrum sunscreen, hats and beach umbrella. That way, your beach day won’t turn into a burn day. Whether you hit the golf course or the surf, one of the biggest mistakes people make is underestimating how long they’ll be outside, says Dr. Marc J. Inglese, M.D. and dermatologist with Dermatology Associates of Tallahassee. “It doesn’t take long to burn. Even with 15 to 20 minutes you can get burned,” he says. Lighter skin burns more quickly. Even if you liberally apply sunscreen, it won’t last all day. Remember to reapply it every couple of hours.

22 Your Health Magazine | August 2013

Myths busted

» Does a tan protect your skin? Not as much as you might think. “All forms of UV exposure, whether from natural sunlight or artificial light sources found in tanning beds, are unsafe and are the No. 1 preventable risk factor for skin cancer,” said Zoe D. Draelos, MD, FAAD, consulting professor at Duke University School of Medicine. The best defense against sun damage: cover up exposed skin, wear widebrimmed hats and sunglasses and seek shade.

Sunscreen is important, but a wide-brimmed hat provides shade and style as well as sunproofing. GANNETT

Sunglasses are one of the best defenses against sun damage. POLAROID/GANNETT FILE PHOTO


THINKSTOCK

MESSAGE IN A BOTTLE

If you put on half the amount of sunscreen recommended, you get a quarter of the SPF.

» One of the most frequent sunscreen mistakes people make is not using enough, says Inglese. It’s no different than taking the wrong dosage of headache medicine. If you usually take 400 mg of Ibuprofen to knock out a headache, it’s likely that 50 mg won’t get the job done. The same is true with sunscreen. So smear it on liberally. How much should you use? Think shot glass quantity — one ounce. » It’s easy to be fooled by the numbers. How much SPF is enough? 30 or 50 or 100 SPF? Technically, 30 SPF works well when applied in correct amounts and reapplied as needed. The problem, says Inglese, few people use enough sunscreen. That means you’re unlikely to get the full SPF listed on the bottle. For people who tend to use less than the recommended amount, Inglese is a fan of higher SPF. If you apply too

little sunscreen at 100 SPF, he says you’ll probably end up at 30 SPF. “But if you put on an SPF lower than 30, you’re lucky if you get SPF 8.”

With little escape from Tallahassee’s 230 days of UV-intense rays, sunscreen helps protect your skin year round. More people are waking up to the fact that melanoma is the most common type of cancer among 25-29 year olds. So, when you have to get that golden glow, instead of relying on that fire ball in the sky, consider self-tanners. Here’s some self-tanner application tips. » Exfoliate and dry the skin. » Systemically section out application areas—such as legs, then arms, then torso » Use light application on wrists and ankles to create sun-kissed look » After application to knees, ankles and elbows, dilute product by using a thin layer of regular moisturizer on top of the self-tanner. » Wait 10 minutes before getting dressed. » Wash hands thoroughly with soap and water after application. » Use broad spectrum sunscreen on skin exposed to sun. Source: AAD

ABCs about UV rays

Ultra Violet A rays cause premature aging, wrinkles and age spots and are transmitted by tanning beds and the sun. Ultra Violet B rays burn the skin with painful sunburn and are transmitted by the sun. UVA and UVB radiation — from either natural sunlight or artificial sources — is a cancer-causing substance, or carcinogen, according to the US Department of Health & Human Services. As a skin cancer prevention advocate, Inglese serves as a board member and chairman of the legislative committee with the Florida Society of Dermatology and Dermatologic Surgery. He’d like to see legislation that bans tanning bed use. Numerous studies link skin cancer to tanning beds. “According to the American Academy of Dermatology, there is a 75 percent increase in the risk of melanoma, the deadliest type of skin cancer, in those who have been exposed to ultraviolet radiation from indoor tanning,” says FDA Spokesperson Morgan Liscinsky.

Worry not about water drowning your beauty; consider products that stay put when damp. GANNETT

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GETTY IMAGES/PIXLAND

MAKEOVER

A makeup makeover It’s time to ditch the colors you’ve been using since the ’90s

A

By Kathleen Back Brady

dmit it: you’ve been using the same cosmetic colors and products for the past few decades and your makeup routine is in a rut. Time to experiment with different hues for an updated look. New makeup can do

double duty by enhancing your glow while delivering antioxidants or anti-aging ingredients and providing sunscreen. New essentials can streamline your cosmetic collection while improving your complexion. Renae Simmons, a cosmetologist (Beauesperer.com), stresses that a good makeup application should focus on accentuating your features, with only a light touch of color. Think flattering, yet subtle.

Foundation As we age, collagen and elasticity decreases. Look for anti-aging moisturizers or foundations to attack un-

24 Your Health Magazine | August 2013

derlying aging skin issues — preferably with SPF. Thick, matte foundations showcase fine lines, so try sheer liquid or mousse. Luminous skin of youth reflects light naturally, so restore that youthful glow with a light-reflecting foundation or tinted moisturizer.

Powder If you’ve been using a pressed powder compact since junior high, your powder may be now be dulling your more mature skin. A translucent sheer powder gives a subtler effect. Mineral powder bronzers contour cheekbones or the jaw line, and many have SPF for sun protection.

Thick, matte foundations showcase fine lines, so try sheer liquid or mousse. Luminous skin of youth reflects light naturally, so restore that youthful glow with a light-reflecting foundation or tinted moisturizer. GANNETT


GETTY IMAGES/PIXLAND

Eye Makeup

For more eye shadow staying power, apply a primer before applying eye shadow. Certain shades of blue eye shadow can date your look. Plum or taupe tones flatter the eyes, making them pop. Black eyeliner imparts a heavy look, so use sparingly for formal occasions. Try browns, dark blues or plums for a softer look — and go light on the application. Simmons suggests smudging the eyeliner instead of drawing a thick line. Heavy eyeliner can look like little arrows pointing to our crows’ feet. Yikes! Gel eyeliners have more staying power than eye-

liner pencils and don’t appear as harsh as liquid eyeliner. If you’ve been layering on black mascara, try brown or navy blue mascara for a softer look. Simmons says eliminating eyeliner altogether and wearing only mascara — in a color other than black — can be a very flattering look, taking ten years off your face. The mascara frames and draws attention to the eyes — without the heavy look of eyeliner. Eyebrows lose color with age so lighten up your eye brow pencil color by a shade or two. Let your pretty eye color stand out, not your eyebrows.

doesn’t settle into wrinkles and lines. Experiment with new makeup options that complement your skin tone, hair and eye color. Bring a friend with you to the cosmetics counters in department stores or ask a makeup salesperson for some honest feedback. A softer color palette can accentuate your looks. Color can brighten your face — but think classy, not clownish when you redo your makeup collection. Less is more. The goal is to have a natural sunkissed and dewy look.

GNS

TIPS FOR YOUR LIPS With the right tools and makeup techniques, you can recreate youthful and luscious lips. Lip liners define your lips and prevent color bleeding into lines above the mouth. Lip liners should match your natural lip color, not your lipstick. When that lipstick wears off — and the liner remains — you want to see a natural look. Trace the lip outline and then fill in the liner color over your entire lip before applying lipstick or gloss. Simmons notes that we need to soften our lipstick shades as we age. Dark colors make everything appear a tad smaller — even your lips. A tinted lip balm moisturizes and adds a natural sheen. Is it time to retire that dark red lipstick for good? Let your inner glamour girl enjoy those red lips for special occasions. For everyday use, a pink or coral is more appealing.

Blush Pink or peach colored blush supplies a warm radiance to your skin. Blend the color well. Simmons says your cheeks should appear like they have “just a touch of sun and color.” Cream blush goes on smoother than a powder, gives a more transparent glow of color and

GANNETT

Certain shades of blue eye shadow can date your look. tallahassee.com/health 25


REVISITING

GETTY IMAGES/BANANASTOCK RF/THINKSTOCK

or driving a different route home from work,” said Gartman. “It may not seem like it on a cerebral level, but it really does get things moving in the right direction.”

Stuck in a

RUT? Your everyday routine could be what’s bringing you down

I

s doing the same old same old getting you down? Are you feeling lethargic and drained? Have you lost your motivation? If you’re stuck in a rut, it can feel like you’re trying to run through quicksand — although you’re moving, you’re just not getting anywhere. And in some cases, people get so wrapped up in these feelings of ennui that they’re too paralyz-

WHY DO WE GET STUCK? Some of the common reasons that we get stuck in ruts include:

ed to move at all. But you don’t have to stay stuck. There are several ways you can get out of a rut and energize yourself again.

Identify the problem.

Sometimes when people feel stuck, they may not even realize why — or they may be in denial about it, according to Jackie Gartman, certified life coach. She suggests one way to identify why you’re stuck is

ATTACHMENT TO SOCIAL ROLES Often, we get so overly identified with what Dr. Martha Beck, self help author and monthly O Magazine columnist, calls the Social Self, which is the part of us that was created in response to our cultural, religious, parental or societal influences.

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to do a writing exercise where you jot down as many sentences as you can that begin with the words “I want.” Don’t analyze your answers; just write for two full minutes and see what comes up for you. Then Gartman instructs to do the same thing with your nondominant hand, which will help to light up the other side of your brain. This exercise is a good way to tap into your subconscious mind and creativity, which can unlock the answers that you’re looking for.

Switch it up.

We are creatures of habit, but these habits can often contribute to feeling stuck in a rut. By switching things up, even just a little bit, we open our minds up to new possibilities and can start to feel better, says Gartman “You can do something as small as using your non-dominant hand to brush your teeth

Lose track of time.

Is there anything you do that makes you completely lose track of time? Although we believe we don’t always have enough time to do the activities we love, these are exactly the things we need to do to get out of a rut, according to Gartman. It may be as simple as walking in nature, getting lost in a book or doing something creative like drawing or cooking. Gartman advises, go back to your childhood if you can’t recall where you last lost track of time — what activities were you so fully engaged in that you completely lost yourself ?

Take baby steps.

Sometimes having goals can actually make us feel stuck because they seem so insurmountable that we don’t know how to tackle them. But if we take baby steps, we can move one inch closer to the things we want, and feel a sense of accomplishment while we’re doing it.

Remember that this too shall pass.

Chances are, you’ve been in a rut before and gotten through it. Although it may not feel like it at the time, these feelings are temporary — and it’s important to remind yourself of that.

FEAR OF FAILURE

COMFORT

In some cases, we feel like it’s easier to stay stuck where we are. A deep fear of failure can separate us from the things we want because we can’t handle the idea of not achieving those things.

“Even though people might be stuck in a rut, it may be so familiar that they are comfortable feeling like a victim to their circumstances,” said Bahar. “They become so invested that actually doing something about it would invalidate them in a certain way.”


You Deliver Healthcare, We Deliver Audience! Don’t be left out. Make sure your doctor or practice is listed in the 2013 Physician and Healthcare Directory. The directory with a distribution of over 40,000 copies is inserted in the Tallahassee Democrat and available at local Publix stores October 30, 2013. Physician and Healthcare Directory will be available online at Tallahassee.com. List your practice in the 2013 Physician and Healthcare Directory, Tallahassee’s go-to magazine to find the best healthcare professional in the area.

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ALTERNATIVE HEALTH

CUT OUT MEAT AND STILL GET YOUR NUTRIENTS

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Vegging out Becoming a vegetarian or vegan is a process By Rebecca Zeltmann, MS, RD

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e have all heard the many benefits of eating more plant-based foods and fewer animal products, but the idea of actually putting this into practice and becoming a vegan or vegetarian can be very overwhelming. Here are a few tips to help you get started. 28 Your Health Magazine | August 2013

What is the difference between a vegan and a vegetarian? Both refrain from eating meat and fish, but a vegetarian typically consumes eggs and dairy products while a vegan avoids both. Either lifestyle can provide all the nutrients both children and adults need; it is up to each individual to decide which is best for them. With either lifestyle, variety is your best friend. Eating a balanced, varied diet will help you get all the nutrients you need in a day like protein, calcium, iron, zinc, B12 and Vitamin D. A healthy vegetarian or vegan diet is similar to any other diet: limit your intake of high-fat, processed, high-sodium and high-sugar foods. Try to get your nutrients from whole grains (e.g., whole wheat bread, quinoa, bulgur and brown rice), fruits, vegetables, low-fat or fat-free milk and dairy. Be sure to incorporate fortified cereals, dark leafy greens, beans, soy products and unsalted nuts and nut butters. If you are not consuming dairy, include calcium and Vitamin D fortified products such as soy milk and orange juice. Always be sure to discuss your diet with your doctor or meet with a registered dietitian to see if you need any additional vitamin or mineral supplements.

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mends starting with your fresh vegetables and then going from there. If you have all the fixings for a salad, add chickpeas for protein. Kaufmann also adds whole grains like quinoa to her fresh vegetables to not only add protein, but to stretch a meal so you have leftovers the next day. She also recommends making dishes like jambalaya, chili or soup to use up extra vegetables and beans. Or try a vegetable stir-fry and add tofu or tempeh for protein.

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Start slow

We tend to think about dinner in terms of the protein we will eat: chicken, shrimp, hamburgers, etc. However, we can get protein from a multitude of sources.

Introduce new foods gradually. Most people tend to be creatures of habit. If we change everything all at once, it can become overwhelming and hard to maintain. Set yourself up for success; make new foods a part of your current lifestyle. For example, does your family eat lasagna every Tuesday night? You can still eat lasagna, but this week take out the meat and try a vegetarian lasagna. Are sloppy Joes on the menu for Wednesday? Instead of using all meat, try adding mashed beans, crushed tomatoes and shredded carrots. Does your family love to BBQ? Try grilled Portabella mushrooms or vegetable burgers. This way you are still keeping the traditions that you’ve grown accustomed to but giving them a new, updated taste!

Don’t be afraid to add flavor

So many people turn their nose up at the idea of eating foods like tofu and tempeh; however, just like you would flavor a meat sauce, you need to add flavor to vegetarian meals. Try making tofu lettuce wraps with a peanut sauce — you probably won’t even realize it’s tofu. Kaufmann uses a variety of sauces and marinades to add flavor to her

dishes saying, “A good sauce is a meal lifter.” She recommends using dressings like balsamic vinaigrette or simply olive oil, salt and pepper on fresh vegetables. Another tip she uses is to freeze sauces like pesto in ice cube trays so you always have them on hand to put over pasta or mix in with a dish you are making.

Keep it fun Experiment with new recipes — there are tons of websites that have free recipes. Visit local farmers markets — you can stock up on fruits and vegetables that you love and try new ones like different varieties of tomatoes or greens. Sweet Pea Café is a big advocate of buying fresh from local markets for many reasons. But one advantage is it helps keep food more interesting to eat with the seasons. This way you always have something to look forward to and you are not always eating the same things!

Rethink the way you look at a meal

We tend to think about dinner in terms of the protein we will eat: chicken, shrimp, hamburgers, etc. However, we can get protein from a multitude of sources that include beans, whole grains, nuts, soy products, dairy and eggs. Rachel Kaufmann, co-owner of the vegan restaurant Sweet Pea Café in Tallahassee, recomGETTY IMAGES

Kaufmann uses a variety of sauces and marinades to add flavor to her dishes saying, “A good sauce is a meal lifter.” She recommends using dressings like balsamic vinaigrette or simply olive oil, salt and pepper on fresh vegetables. GETTY IMAGES

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27TH ANNUAL SANDESTIN TRIATHLON

AROUND TOWN

August 24 The 27th Annual Destin Triathlon (formerly the Elephant Walk Triathlon) will lure 700 participants for a half-mile Gulf of Mexico swim, a 20-mile bike along the coast, and a 4-mile run through Sandestin's beach and bayside community. Registration is $110 Proceeds benefit Sacred Heart Hospital of the Emerald Coast. For more information, visit www.SandestinTriathlon.com.

BIG BEND BIRD CLUB’S 24TH ANNUAL EXOTIC BIRD FAIR AND FESTIVAL

A pair of tiny Hahns Macaws nuzzle each at an exotic bird show.

MIKE EWEN/DEMOCRAT FILES

SECOND ANNUAL SUMMER ARTS FESTIVAL August 3, 9 a.m. to 5 p.m. Alfred B. Maclay Gardens State Park is hosting its second annual Summer Arts Festival in the park, 3540 Thomasville Road. The event will feature artists and their work in the Historic Gardens. Park entry is free. For more information, visit www.floridastateparks.org/maclay.

BALLROOM DANCING

August 5, 7:30 to 10 p.m. Join the weekly ballroom dancing event at the American Legion, 229 Lake Ella Drive. There will be a 30-minute dance lesson with a variety of dance styles. For more information, call 222-3384.

“BERT STERN: ORIGINAL MAD MAN” PRESENTED BY THE TALLAHASSEE FILM SOCIETY

August 9, 6 p.m. and August 11, 5 p.m. “Bert Stern: Original Mad Man” is the definitive voyage into the life and work of one of the greatest American photographers of all time. After working alongside Stanley Kubrick at Look magazine, Stern became an original Madison Avenue "mad man," his images helping to create modern advertising. Filmmaker Shannah Laumeister uncovers Stern from his bad boy antics to his iconic photography. The film explores creativity, celebrity, and desire through the eyes of man who got everything he wanted. Almost. The screenings take place at All Saints Cinema, 918 ½ Railroad Ave. Admission is $5 for Tallahassee Film Society members and $8 for non-

members. For more information, call 3864404 or visit http:// www.tallahasseefilms.com/.

August 24-25, 9 a.m. to 4 p.m. This two-day event features everything a bird owner would need, ONLINE including exotic birds, For more events, check cages, toys and more. Tallahassee.com/Calendar The event will take place at the N. Florida Fairgrounds, 441 Paul Russell Road. Two-day admission is $8. For more information, visit www.bigbendbirdclub.org or call 841-2325.

TALLAHASSEE MOVIES IN THE PARK

August 10, 6 to 10 p.m. Music, food trucks and entertainment will keep you occupied until the movie begins at sunset. The event will take place at Tom Brown Park. Admission is free, but a school supply donation is requested. For more information, email tlhmoviesinthepark@gmail.com or call 296-7275.

FALL TOMATO WORKSHOP

August 15, 10 a.m. to 11 a.m. It’s time to get started on your tomato planting again. Lilly Anderson-Messec will present this workshop at Native Nurseries, 1661 Centerville Road. Class size is limited, and the workshop costs $5. Call 386-8882 to register or for more information.

“KING: A FILMED RECORD ...MONTGOMERY TO MEMPHIS” PRESENTED BY THE TALLAHASSEE FILM SOCIETY

August 28, 6 p.m. This landmark documentary recounts the life and work of Dr. Martin Luther King Jr., from the beginnings of the civil rights movement in Montgomery, Alabama, concluding with his assassination in Memphis in 1968. The screening will take place at All Saints Cinema, 918 ½ Railroad Ave. Admission is $5 for Tallahassee Film Society members and $8 for nonmembers. For more information, call 386-4404 or visit http://www.tallahasseefilms.com/.

NATIONAL HONEY BEE DAY WITH THE APALACHEE BEEKEEPERS ASSOCIATION

August 17, 10 a.m. to 2 p.m. Drop by Native Nurseries, 1661 Centerville Road, for an informal conversation with area beekeepers and sample different honeys and recipes. For more information, call 386-8882.

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