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September 2012

The prioritized life

Life coach Elizabeth Barbour shares some secrets for success

SLEEP RIGHT The danger of getting too few zzz’s

SOAP OR NOPE? Finding the best facial cleanser

FROM ZERO TO 5K A newbie warms up to running


For a healthier diet

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this Issue

September On the cover


She makes juggling look easy Life coach Elizabeth Barbour helps others find their paths while keeping her own life happy, sane and firmly on track.



Too sleepy to know We often don’t realize how much a lack of sleep degrades performance, particularly when we’re tired.

Also inside... 06 Mind | Body | Soul Local business owner Chelsea Garfield deals with alopecia, or hair loss, and others’ reactions to it every day. 08 ESSENTIAL NUTRITION Sometimes what tastes good is good for us – take spices, for instance.

About the cover Elizabeth Barbour changed the course of her own life after attending a seminar called “How to Find the Work You Love.” Now a professional business and life coach, she helps businesses and individuals define and pursue their goals, often working with clients over the phone from her home office. Photos by Long’s Photography 702 West Tharpe Street, Tallahassee 339-5799

10 SMART FITNESS As a writer and her husband learn, it’s never too late to start running.

24 BEST BODY Here’s help in finding the right facial cleanser for your skin type.

28 MIND MATTERS Experts offer ideas for getting a grip on our complicated modern lives.

22 MAKEOVER Call it the three-ring lifesaver – a binder can help get those loose papers under control.

26 ALTERNATIVE HEALTH What happens if you’ve been overexposed to a heavy metal like aluminum or lead?

IN EVERY ISSUE 4 First word 30 AROUND TOWN September 2012 YOUR HEALTH


First word

Busier than ever


live in a world of constant deadline pressure, so it is essential that I organize my time – sometimes down to the minute. I go nowhere without my planner/calendar, and even when I’m off duty at home, I consult it to make sure I’m not forgetting some important appointment, social event, concert or other function. I can, in fact, become a little bit obsessive about that planner!

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Of course, the stress of keeping up with everything takes a toll on body and soul, and can cause sleep irregularities, deplete the immune system, depress the psyche and throw off regularly scheduled routines designed to keep one fit, functional and happy. That’s why I approached the stories you’ll find in this issue of Your Health with particular interest. Life coach Elizabeth Barbour’s PHOTO BY AUDREY COPELAND valuable tips on managing a busy For more on Elizabeth Barbour, shown above during a retreat on St. George life speak directly to my own Island, see Page 14. experience. Marina Brown’s story on the importance of good sleep and Kathy Radford’s piece on organizing all the papers that come with an over-active life give me good information I can immediately put to use. September is Alopecia Awareness Month, and Mind|Body|Soul columnist Chelsea Garfield writes with inspiring honesty about dealing with her hair loss and coming to terms with a change in one’s appearance. Amber Dawn Barz’s story on how to get started as a runner, meanwhile, has motivated me to do just that – once the weather cools down a bit, that is. I know I am not alone in struggling to juggle the many elements of a frenetic work and personal life. We are all multitasking these days. I invite you to take a break and peruse these pages, and then take the tips, advice and information herein to heart. Slow down, focus, organize and remember to breathe and be good to yourself.


Amber Dawn Barz Marina Brown Anne Marie Cummings Leigh Farr Chelsea Garfield Kathy Radford Brandi Schlossberg


April Miller


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YOUR HEALTH September 2012

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Mind | Body | Soul


Chelsea Garfield has a condition called alopecia universalis and lost all of her hair nearly 10 years ago. After a long period of adjustment, she is now “free to be me.”

Living with difference With hair or without, a woman can be happily herself

By CHELSEA GARFIELD “Free to be me” is the tag line for one of the many national alopecia charities. It describes the empowerment of those with alopecia, a general medical term to describe baldness that could have any number of causes. Technically, I have alopecia universalis, a sub form of alopecia areata (AA). Alopecia areata is often triggered by a mental or physical stressor, which confuses an overactive immune system and causes hair follicles to see your hair as foreign and release the hair from its follicle. Alopecia areata does not stop your hair from growing; it stops the hair follicle from holding onto the hair.

ABOUT ALOPECIA For more information on the condition, visit the National Alopecia Awareness Foundation at 6

YOUR HEALTH September 2012

I’ve been completely bald for almost 10 years and I’m just now, in the past two or so years, getting to the point where I really am OK with it. I’m free to be me. Hair is a defining feature. Think about it, when someone asks you to describe a person you start off with the hair. “Well she has long, dark hair.” It’s how I was defined. I first coped with this change by not wanting anything to change. I did not walk but ran to the nearest wig shop to find the closest equivalent to what was my hair. But it was never my hair, it was just a wig. When I looked in the mirror, that’s what I saw ... a girl in a wig. A girl who was covering up who she was, what she really looked like. When I would draw on my eyebrows, it never looked like me, it looked fake. I wanted to look like everyone else, but at some point I came to the realization that looking different is not so bad. When I took off the wig, when I stopped drawing on myself, I felt better — I felt free. So I decided I just need

to be … me. Not who I was, but who I am. It was my feelings I had to change. No one else cared as much as I did about what I looked like. I realized people cared more about who I was, how I carried myself and how I treated others. Others accepted my different look when I accepted it myself. I am free to be me — hair or no hair. When people ask me, “Why don’t you wear a pretty wig?” I answer, “It’s not who I am.” I want to be me, whatever life defines that as, however that happens. I just want to be me and the only person who can decide that is me. I like that I am different. I’m different and so I stand out in a crowd. People remember who I am, “the girl in the scarf.” Yet I don’t want that to be the definition of myself either. In the end I want people to know me for the person I am, not for how I look or how I look different. September is Alopecia Awareness Month. Really, for me, every day is Alopecia Awareness Day. When I talk about alopecia, I want others to not just be aware of the condition but also to inform people that I am bald but it doesn’t mean I’m sick. Being a hairless human doesn’t define who I am. It is just what I look like. — Chelsea Garfield is owner of Good Friends Group Fitness, v


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Kick it up a notch Spicing up your diet adds zest to meals and can boost your health

By Leigh Farr


tirring spices into your favorite recipes not only enhances flavor, it also can also boost your health. Many spices are laden with nutritional and medicinal properties and are commonly used for healing and preventative medicine.

“Spices are highly medicinal, they’re good for you and they’ll increase your health and your immunity,” says Wendy Creel, a naturopath and master herbalist in Tallahassee. Spices serve up a variety of health perks, from staving off inflammation and cancer to boosting circulation and heart health. And you don’t need to look far for culinary delights chock-full of healthy spices. “We in America eat what we call typical American foods like meat, potatoes and vegetables,” say clinical nutritionists and licensed dietician Freddy Kaye. “But we have these wonderful ethnic foods containing spices that have health benefits.” To rev up your cuisine, and increase your health in the process, stir these palate-tingling spices into your favorite foods and beverages. As with all supplements, talk to your doctor before consuming them for therapeutic benefits, as high doses can be harmful and may interfere with medications.

Ginger – Known for its digestive benefits, ginger has

Cinnamon – This tasty spice appears in so many foods — think lattes and danishes – you may already be getting plenty in your diet. Research has shown that a certain type of the spice, called cassia cinnamon, may help people with type 2 diabetes regulate their blood sugar levels when used under close medical supervision. It is also thought to aid digestion and be a remedy for colds. Rx: “I personally put powdered cinnamon in my coffee every morning,” says Creel. 8

YOUR HEALTH September 2012

been shown to treat stomach ailments such as diarrhea, gas, indigestion, nausea and vomiting. “Studies have been replicated (to show) that ginger helps with intestinal digestion,” says Dr. Kaye. Ginger can be consumed fresh, powdered, crystallized or steeped as tea. Other medicinal properties include pain relief from a variety of conditions, including arthritis, muscle soreness, menstrual pain or chest, back and stomach pain. Rx: For stomach problems, Creel recommends drinking hot

ginger tea. “You just need a couple sips of tea before you eat,” she says.

Garlic – A garlic-rich diet may play a role in boosting the immune system and curbing inflammation, and it may have protective effects against prostate, colon and stomach cancers. Garlic contains a powerful antioxidant called allicin that defends your body’s cells from harmful molecules known as free radicals. Creel recommends eating one to two cloves of raw garlic daily which she says have better medicinal properties than cooked garlic or supplements. Rx: “One of my favorite remedies for a cold is to put one clove of garlic into your garlic press, then put the garlic into a teacup, add a teaspoon of honey, a half a juice of a lemon and then pour a little hot water on it and drink that down,” says Creel. Cayenne – The fiery flavor in cayenne peppers comes from a compound called capsaicin which has antiinflammatory effects, potentially reducing pain and inflammation caused by osteoarthritis and the skin condition psoriasis. Some people apply a topical cream containing capsaicin to reduce pain and swelling. Capsaicin may also fend off heart disease by preventing clotting and lowering blood pressure. Rx: “To improve

Spice It Up

Apple Spice Cake (Recipe provided by Wendy Creel) ½ cup safflower, sunflower or grape seed oil 2 cups all-purpose flour or ground wheat berries 1½ tsps. baking soda 1 tsp. ground cinnamon ½ tsp. ground cloves ½ tsp. sea salt ½ cup  molasses, use the lighter variety ½ cup  packed organic light brown sugar 1 large organic egg 1 Tbsp. grated fresh ginger 2 Granny Smith organic apples, peeled and cored Heat oven to 350 degrees. Oil a 9-inch round cake pan, line the bottom with a parchment circle, oil again, and dust with flour. In a large bowl, whisk together the flour, baking

circulation and lower blood pressure, eat spicier foods, such as those from India and Mexico,” says Dr. Kaye. “To equalize your circulation, mix 1/8th teaspoon of cayenne powder and a little cold water two to three times daily and you drink it down and chase it with cold water,” says Creel.

soda, cinnamon, cloves, and salt. In a medium bowl, whisk together the oil, molasses, brown sugar, egg, ginger and ½ cup boiling water. Add to the flour mixture and whisk until just combined (do not over-mix). Fold in the apples. Transfer the batter to the pan and bake 40 to 45 minutes. Cool 30 minutes, then turn out onto a rack to cool completely. Before serving, dust with powdered sugar. v September 2012 YOUR HEALTH


smart fitness

From zero to 5K in 9 weeks

Would you like to be fit enough to run a 5K? Follow these easy (yes, easy!) steps and you could be crossing a finish line by Thanksgiving

By Amber Dawn Barz 1. Assess your current fitness level

As with any new exercise program, get your heathcare professional’s OK before starting. If you can walk briskly for 5 minutes and then at a leisurely pace for 15 minutes, move on to the next step. If you can’t walk this much yet, work up to this goal before continuing.

2. Find your people


his nine-week plan worked for my couch-magnet husband and me and it can work for you. We went

from zero to 5K in nine weeks and finished our first official 3.1-mile race in a little more than 30 minutes.

Find at least one person to do the program with you. It’s a lot easier to keep going when a friend or a family member is counting on you. Then find a second person who will make your team accountable. Our oldest daughter, who just graduated from FSU’s law school, called us several times a week to make sure we were sticking with the program. She is also the one who insisted we complete Step 3, which is a critical component to staying on track.

We didn’t win any prizes, but we beat a few 20- and

3. Sign up and pay for a 5K

30-somethings across the finish line, and that is

reward enough. The best part of this plan is that the first few weeks are super easy, so you can start right away. And because your stamina increases gradually, it never gets too hard

There’s nothing more motivating than a firm deadline, especially when there are a few bucks and a good cause (many 5Ks are charitable events) on the line. Find one you can run at the end of your nine-week program.

to keep going. It takes around 30 minutes a day, three

4. Put on your sneakers

days a week, so kiss all of your excuses good-bye and

get off that sofa. 10

YOUR HEALTH September 2012

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6. Get going!

Start each workout with a brisk 5-minute warm-up walk. Perform each workout three times a week. You can do your workouts on varying days of the week, but never do them three days in a row so that your muscles have time to recuperate. After the first two weeks, measure your runs by time or by distance; either option works.

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The week-by-week plan Week One Alternate 60 seconds of jogging with 90 seconds of walking for a total of 20 minutes. Week Two Alternate 90 seconds of jogging with two minutes of walking for a total of 20 minutes. Week Three Repeat this sequence twice: Jog 200 yards (or 90 seconds) and then walk 200 yards (or 90 seconds). Jog 400 yards (3 minutes) and then walk 400 yards (3 minutes). 12

YOUR HEALTH September 2012

Week Four Repeat this sequence twice: Jog ¼ mile (or 3 minutes). Walk 200 yards (or 90 seconds). Jog ½ mile (or 5 minutes). Walk ¼ mile (or 3 minutes). Week Five Repeat this sequence three times: Jog ½ mile (or 5 minutes). Walk ¼ mile (or 3 minutes). Week Six Jog ½ mile (or 5 minutes). Walk ¼ mile (or 3 minutes). Jog ¾ mile (or 8 minutes) Walk ¼ mile (or 3 minutes).

Jog 1/2 mile (or 5 minutes). Walk ¼ mile (or 3 minutes).

Week Seven Jog 2.5 miles (or 25 minutes). Walk ¼ mile (or 3 minutes). Week Eight Jog 2.75 miles (or 28 minutes). Walk ¼ mile (or 3 minutes). Week Nine Jog 3 miles (or 31 minutes). Walk ¼ mile. Take a day or two off before your race, and then run your 5K! Keep signing up for 5Ks so you are motivated to keep fit. (Our next race is in October.) v

Find a 5K

90+-degree day. Apply SPF 30+ sunscreen to any exposed skin.

You’ll find upcoming races listed on each of these sites:

Calculate your calorie burn tallahassee/schedule/ Calendar/2012%20Calendar/ Calendar%20 2012.asp

Reduce your chances of injury Never run without warming up and always incorporate stretches into your cool-down. Drink plenty of water before, during and after your run. Start at a pace at which you can comfortably have a conversation and work up your pace gradually. Avoid running during the hottest part of a

Multiply 0.75 times your weight (in pounds) while running and 0.53 times your weight while walking.

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cover story


YOUR HEALTH September 2012

Yes, she can (and so can you) Life coach Elizabeth Barbour on the prioritized, optimized life By Marina Brown


K – how do they do it? Those women who bounce out of bed, hair combed, makeup on, already dressed for a successful day? Those super-achievers must not have children who’d like breakfast, husbands who prefer clean clothes or even a dog waiting by the door with a leash in his mouth. No, those women must simply focus on their careers and head for the top. Right? Wrong – not if Elizabeth Barbour has anything to say about it.

on self-care for working women. Organized, prioritized and sure, Elizabeth has created this world after relinquishing another. “I did undergraduate work at William and Mary with a double

major in biology and psychology,” she says. “I found I loved working with young people and got my master’s in college counseling at the University of Delaware. For the next 10 years, I worked in college admissions and eventually, at 29,

Elizabeth is a life coach. Her goal is to help not only women, but men, businesses, entrepreneurs and even corporations find their paths and fulfill the visions they’ve set for themselves. And, yes, she can even help define that vision.

THE VISION Elizabeth is no stranger to selfdefinition. Now 42, she is bubbling with life, a wife and mother to busy 18-month-old Riley, and in addition to holding personal coaching sessions, attending speaking engagements and conducting corporate retreats, she is writing a book called From Tired to Inspired PHOTOS BY LONG’S PHOTOGRAPHY

Elizabeth juggles a career and family with cheerful ease. Her little girl, 18 months old, is named Riley. September 2012 YOUR HEALTH


own goals, she began speaking, networking and seeing individual clients. Soon her business was thriving and she’d even met her second husband.


Elizabeth helps lead events such as the November 2010 Solitude by the Sea Retreat at St. George Island pictured above and below. As part of her work, she also facilitates business-oriented retreats.

became the youngest director of college admissions in the country. In fact, I was told once I got my doctorate, I would be on the ‘presidential track.’ ” But then something changed Elizabeth life. “I attended a seminar by a life coach called ‘How to Find the Work You Love,’ Elizabeth says. “I came home knowing that, in fact, I wanted to be a life coach. I abandoned plans for my Ph.D. and told my then-husband that I had at last found my direction.” Unfortunately, the result was that he didn’t want to go down that road.

“Though much of what I now do relates to entrepreneurs and businesses, the same principles apply to an individual, whether woman or man,” says Elizabeth. “Just like a personal trainer in a gym who arrives with no biases, no attachments and no judgments, the coach is objective, impartial and (acts as) a sounding board. And just as with a trainer, the client feels a certain accountability to actually go for the changes he or she says they want to make.”

THE MECHANICS So how does coaching work? “I like to say, begin with the end in mind,” says Elizabeth. “Try to picture not only how goal achievement will look, but how it will feel when you’ve accomplished it. Sometimes, that outcome is different from what you expect, but often it points to the steps you need to take to get there.


“Then define that path. Along the route it can be lonely. Ask for help. Watchwords for keeping life on track are ‘Do. Delegate. Delete.’ Coaching helps you know which is which.

Elizabeth says she spent three months healing on a mountaintop in North Carolina, and then registered with a training program called Coach U. The rest is history. Working with a life coach on her

“Finally, reward. Congratulate yourself when you’ve accomplished something. It could be getting the big contract signed or finally cleaning out

“Our marriage ended and all at once I was left without the support I’d counted on,” she says.


YOUR HEALTH September 2012

the garage, but if you’ve set it as a goal and accomplished it, it’s time to pat yourself on the back.” Elizabeth is looking forward to the fall and winter holidays, she says, filled with family, friends and responsibilities both business and personal. She knows the season can wind into a stressful whirlwind, but remains committed to her own advice: “Set no more than 10 projects for fall. And then divide them into three prioritized categories: ‘Hell, yes,’ ‘Hell, no’ and ‘Maybe.’ ” “You’ll pretty quickly know where each project falls!” she laughs.

Coaching wisdom Life coach and entrepreneur Elizabeth Barbour attends to her own needs along with her family’s by setting a few priorities: “The morning sets the day — and may be the hardest time to keep under control.” Elizabeth gets up an hour before the rest of the family in order to have personal time. “I use yoga or meditation to bring things into focus. The mind-body

Words to live by “Books are my passion!” Elizabeth says. Here are some favorites that she recommends to clients:

For self care The Art of Extreme Self Care, Cheryl Richardson Sabbath: Finding Rest, Renewal and Delight in our Busy Lives, Wayne Muller The Woman’s Retreat Book, Jennifer Louden

For personal development The Four Agreements, Don Miguel Ruiz The Power of Intention, Wayne Dyer Excuse Me, Your Life is Waiting, Lynn Grabhorn PHOTO BY LONG’S PHOTOGRAPHY

Elizabeth Barbour often recommends helpful books to clients and is, in fact, writing a book of her own.

connection gives me the energy needed for the rest of the day.” “I like to do my gratitudes in the shower,” she says. Prayer is also a part of Elizabeth’s daily routine. “I still have a life coach of my own. When I’m taking on a new project or going in a new direction, a mentoring professional is important. Whether I’m doing retreats, tele-coaching, or writing, I select the best coach I can find to help me.”

Staying healthy Q: What is your personal exercise regimen? A career and young family sometimes preclude scheduled gym time. “I do try to exercise four to five times a week, usually walking both

the baby and dog. We like to walk in our neighborhood (about 20 minutes) where Riley can be on the swings and we can feed the ducks and turtles. When I have time, I love to take Zumba classes with Lorinne Myatt at ARTS After School (near Esposito’s on Capital Circle).”  Q: How about diet? Do those fast food drive-throughs ever tempt? “With the help and guidance of Patrice Bullock, nurse practitioner with New Genesis Center in Thomasville, Ga., I follow a glutenfree and sugar-free diet. We shop at the farmers’ market and we eat as much fresh food as possible. I love green smoothies (avocado, cucumber, romaine lettuce, lemon juice) and drink protein shakes to keep my diet well-balanced.”

For business development The E-Myth Revisited, Michael Gerber The One Page Business Plan, Jim Horan Attracting Perfect Customers, Stacey Hall & Jan Brogniez v

To learn more Check out life coach Elizabeth Barbour’s website,, or find Coach U at September 2012 YOUR HEALTH



The sleep you need

Sure, a person can get by on 5 hours a night, but at what cost?

By Marina Brown


hat do we need to live a healthy life? The

Last March a Jet Blue pilot was pulled off a plane after

obvious answers – food, shelter, exercise and,

having gone berserk onboard. His attorneys say he was

of course, love — come to mind. But an often ignored

suffering from extreme and prolonged sleep deprivation.

or underrated requisite is sleep. Without enough of it,

Though his case is still pending, science tells us that not

we get cranky, inefficient and sometimes maybe even

getting enough sleep over a period of days or weeks has

downright dangerous.

a cumulative effect that can radically affect performance.


YOUR HEALTH September 2012

More than 25 million Americans suffer from varicose veins!

Consider this: After two weeks of sleeping only six hours each night, study participants performed as poorly as someone who had stayed awake for 24 hours. And that equals performance equivalent to being legally drunk.

And this: Eight hours of uninterrupted sleep is the gold standard, just like mother told us. But one in three Americans gets less than seven hours per night. And it’s getting worse. A hundred years ago we got an average of two hours more nighttime sleep than we do now. Since 2001, we’ve been cutting even deeper into

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those precious zzz’s at the rate of 25 minutes a night.

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But even if you make it home on the highway, without the necessary hours for rest and recuperation, you may be damaging your body in more subtle ways.

Which comes first, midnight or the snack? The connection between diminished sleep and obesity is well documented. We know that hormones regulate practically everything we do, and when it comes to appetite and the internal notification that we’re full, it’s a hormone telling our brain about the situation. But a lack of sleep reduces that hormone. Getting the full eight hours — even after two nights — prompts a reduction of appetite and a quicker feeling of fullness. Regulation of blood sugar levels in diabetes is also affected by diminished sleep, and sleep apnea, often associated with erratic snoring, can lead to uneven circulatory oxygen levels that have been associated with 20

YOUR HEALTH September 2012

heart attacks and strokes. Sleep apnea, characterized by periods of no breathing, followed by “catch-up” gasps that momentarily wake the sleeper, is helped by the use of a C-pap machine to steady the blood oxygen levels and allow the sleeper a deeper rest.

Put on your jammies and turn off the lights: What with iPads, smartphones and pockets-full of interactive gadgets, it’s easy to stay plugged-in until bedtime — or beyond. Experts say that kind of stimulation “alerts” the brain and interrupts the sleep-onset process. Moreover, the illumination from computers or, for that matter, light bulbs, causes a holdup in the natural nocturnal production of melatonin, the body’s “nighty-night” hormone. Try turning down the lights an hour before bed, and if a book isn’t your cup of (chamomile) tea, substitute the passive drone of soft music or an overhead fan to softly lull you toward REM dreamland. v

Getting professional help There are several sleep centers in Tallahassee: the Tallahassee Sleep Disorder Center; the Tallahassee Sleep Diagnostic Center; and, the Tallahassee Memorial Sleep Center. At TMH’s Sleep Center, you will be asked a series of questions: Do you snore? Do you have apnea while sleeping? Do you awaken multiple times a night? Do you awaken tired? Do you have restless legs? Do you sleepwalk or have interrupted dreams? If an overnight sleep study is ordered, a series of tests may be used to determine the causes of sleep disruption and recommendations for its treatment. Among them may be: a test for brain wave activity; measurement of air passing through nose and mouth; heart rate; oxygen levels in

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the blood; eye movements during sleep; and, chest and abdominal movement. You may be videotaped while you sleep. Most people have little difficulty drifting off, despite the presence of a few wires.

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Life in a binder Get organized now to make life less hectic every day

By Kathy Radford


o you look forward to walking in your door after work? When you do walk in, do you feel a sense of peace and calm? If not, the culprit may surprise you – it might just be disorganization. If there are piles of bank statements on the kitchen counter and shopping lists on the fridge, and bookshelves crammed full with anything that will fit on the shelves, you might benefit from an organization makeover. Stephani Lipford, a local professional organizer and owner of A Peaceful Home (, realizes the potential of a binder system to keep hearth and home a place of tranquility. “Binders can be a great alternative to traditional filing, but the key to their success, as with any organizational system, is use and maintenance,” she says. For the beginner, binders can indeed be easy to use, and therefore a wonderful way to heed Lipford’s advice. In addition, they can be inexpensive and customizable to fit just about anyone’s needs. Searching online, you can find a number of readymade binder systems that can be purchased and used right away, but Lipford explains that you may just want to consider creating your own unique system because “the pre-printed forms and pre-determined categories may not fit what you need.” 22

YOUR HEALTH September 2012

Most families have varied needs, so having a serious sit-down with family members is imperative. And if you like to have the input of an outsider, you might want to consider getting some perspective from a professional to get started or tweak the system once you have it in place. If you put a system in place but it’s not quite working for you, a professional organizer can often offer just the right solution. Although everyone’s needs are different, Lipford does offer some categories to get you headed in the right direction. Somewhat universal binders or binder sections would include: Home Management – for information such as daily schedules and routines, cleaning charts and chore lists, home decorating

information (what paint colors you used in every room and where you bought those vintage lampshades, for instance), appliance warranties and the contact information for local repairmen. Meals & Menus – for grocery lists, take-out menus, recipes and food allergy lists. School Stuff – for calendars, activities, lunch menus, school policies, sporting events, test dates and contact information for teachers and coaches. Finances – for budgets, savings plans, account numbers, bills and lists of accounts. Health – for medical records, lists of medications, insurance paperwork and local hospital and doctor information.

The main advantages of using a binder system are versatility, ease of use and portability. If having one system for the whole family doesn’t work, you can always switch to an individual system for each family member. If storing all the binders in the spare bedroom makes it too hard to put your paperwork in them, it might be time to move the meals binder to the kitchen and the daily chores binder to a perch by the front door. “If a binder is not being used properly, consider whether it is being stored in the best location,” Lipford advises. “Binders are a great way to organize paper and information. They don’t take much to put together and are worth trying out.” v

Setting up your system A Peaceful Home offers these recommendations when setting up your binder system: Before creating your binder system, plan it out. Gather the papers that clutter the kitchen counter, are all over the dresser and are under the magnets on the fridge. Separate the papers into logical categories. Remember your ultimate goal. You are giving each piece of paper a home where it can be found and used later, and you are also creating a place for new papers to live. You might want to try an A-Z version, if that makes sense to you. In this case, you might file everything about the cat under C, school assignments under S, and so on. File papers where you would think to look first. Would you think to find the vacuum warranty under Cleaning or Appliances? It just depends on how your mind works. Don’t fight your thought processes, work with them. Don’t forget about style. If the binders look ugly to you, you might be less likely to use them properly. If you are planning to have a to-go binder to take with you, remember to leave personal information out of that one. Account numbers and passwords belong at home. Set up a binder maintenance area. Include a three-hole punch, extra page protectors and dividers, scissors, pens or markers, and so on. Make it your own so you really enjoy using it!

September 2012 YOUR HEALTH


Best Body

Finding the right facial cleanser

Some skins are perfectly suited to soap, while others benefit from milder products By Brandi Schlossberg


onsumers have lots of options when it comes choosing a facial cleanser, but that can make selecting the right product an expensive exercise in trial and error. By understanding your skin type and the key differences among cleansers, you can take the guess work out of finding a good face wash. For starters, it helps to understand that most facial cleansers fit into one of two categories: soap or non-soap. Most of those face-wash products that are made with natural soaps or synthetic detergents will foam up during use, whereas non-soap cleansers do not get nearly as bubbly. “A soap cleanser usually foams and needs to be removed with water,” said Leslie McClellan, a licensed medical esthetician who practices at the Tallahassee Plastic Surgery Clinic. “A non-soap cleanser usually does not foam and can be removed by just wiping it off the skin.” According to McClellan, making the choice between a soap and non-soap facial cleanser should depend on your individual skin type and goals. For example, if you have dry skin, you may need a face wash with more moisture, whereas women with oily skin might want a cleanser that can help decrease the grease. “Non-soap cleansers are great at putting moisture into the skin for someone with dry or sensitive skin, but these products are not the best at removing oil, especially for someone with oily or acne-prone skin,” McClellan said. She recommends using a salicylic cleanser in the morning and a gentle foaming cleanser in the evening


YOUR HEALTH September 2012

for women with oily and acneprone skin, and she emphasizes the importance of following both cleanings with toner. “Soap cleansers are best for oily or normal skin, as they remove dirt and makeup the best, but they can leave behind a residue on the skin that needs to be removed with a toner,” McClellan said. “The toner sets the skin’s pH level back to normal after washing.” As for those women who do not have oily or acne-prone skin, or who tend to lean more toward the dry side of the spectrum, a non-soap cleanser may be the best bet. These not-so-foamy face-wash products usually include cleansers with the consistency of a lotion or cream. “A cream cleanser would usually be in the non-soap family,” McClellan said. “A person with sensitive skin or rosacea might want to consider a cream cleanser. These are also best for use after facial peels or surgery, until the skin heals.” For women with combination skin — both dry and oily — McClellan suggests using a gentle foaming cleanser twice a day, then using a glycolic cleanser once a week to help with any buildup in oily areas. Once you have decided whether a soap or non-soap cleanser is the best fit for your skin, you can then begin to look for products that contain the latest skin-boosting ingredients, such as peptides and antioxidants. “Peptides can help smooth wrinkles and keep skin looking youthful,” McClellan said. “Antioxidants, like vitamin C, help prevent future damage.” Armed with knowledge about your skin type and the benefits of soap versus non-soap facial cleansers, you can be better-prepared to navigate that crowded skincare aisle and choose a face wash that works. v

Invasion of the body washes When it comes to cleaning our bodies, more and more shoppers are choosing a bottle rather than a bar. According to a report by Mintel, a consumer product and market research firm, liquid body wash now comprises almost 40 percent of the overall soap, bath and shower market, and sales of liquid body wash are expected to increase 35 percent by 2014. Among the main reasons body wash may be edging out bar soap are ease of use and the fact that the liquid products can often accommodate more moisturizing and skin-enhancing ingredients than solid bar soaps.

September 2012 YOUR HEALTH



How much metal is too much? Locally available testing can determine the level of heavy metals in a patient’s system

By Anne Marie Cummings Myers, adding that the best way to know for sure if the symptoms you have are due to heavy metal toxicity is to take the test.

Take the test The rules of the American Board of Clinical Metal Toxicology (ABCMT) require that a blood and urine test be conducted to check the levels of heavy metal toxins. The Medical Healing Center in Tallahassee does both and also conducts an EKG for those with a history of cardiac symptoms or problems.


luminum, arsenic, cadmium, lead and mercury – these are the most common heavy metals humans are exposed to which can cause heavy metal toxicity. The U.S. Agency for Toxic Substances and Disease Registry defines heavy metal toxicity as “the excessive build-up of metals in the body.” While it may be true that many of us are at risk of heavy metal toxicity, there are those who are more at risk than others.

People who work in industries that manufacture pesticides and fertilizers, and those who work in industries involving metal finishing, lead paint and the handling of chemicals in laboratory settings, are at high risk. Many of these individuals end up with chronic symptoms ranging from autoimmune disease and chronic fatigue syndrome, to fibromyalgia and neuromuscular disorders; the symptoms are as varied as the metals. According to Angela Myers, a nurse practitioner at Tallahassee’s Medical Healing Center, some hidden examples of heavy metal exposure for the average person include inhaling pesticides, fumes from a plane, leaded gasoline, lead paint or painting oils, eating grouper and tuna, drinking unfiltered water (from old homes where the fixtures and pipes could have lead), handling colored ceramics from China, and even the use of hair products. “Read the labels of the products you use. Metals don’t detox in the body. And just because we are more aware of this issue doesn’t mean we aren’t exposed,” says 26

YOUR HEALTH September 2012

Following a blood test at the Medical Healing Center, a nurse practitioner will conduct what’s called an Intravenous Provocation Test by adding two chelators to intravenous fluid (one chelator per bag). Chelators are substances which attach to the bonds of heavy metals removing them through the kidneys and liver. The chelators used intravenously at The Medical Healing Center are EDTA (ethylenediaminetetraacetic acid) and DMPS (dimercapto propanesulfonic acid). The amount of EDTA and DMPS is calculated according to body weight (the typical amount used is 250 to 500 milliliters of EDTA and 25-to-50 milliliters of DMPS), and the amount of intravenous fluid depends on the amount of chelator used. The Intravenous Provocation Test takes two days – one day for the EDTA (three hours) and one day for the DMPS (one hour). When each day’s testing is complete, the patient is sent home with a container and asked to collect urine for the following six hours. The urine sample is then mailed to a lab called Dr. Data. Results are sent to the Medical Healing Center. Note: If a child (the youngest tested at the Medical Healing Center was 4 years old) is being tested, a hair analysis can be performed by removing hair from the root, at the back of the head, and mailed to the lab.

Chelation therapy If lab results are positive, you’ll be asked to receive chelation therapy based on the heavy metal, or metals, found in your body. If lab results are negative, it will be suggested that you pay a visit to your doctor so you can find out the root cause of your symptoms. According to the ABCMT, chelation therapy serves “merely to detoxify the body from metal toxins…and is

Change Your Life Today

not evaluated by the FDA, ” which is why those receiving chelation therapy are treated as outpatients. The Medical Healing Center offers three-hour intravenous therapy sessions.

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“In extreme cases, it can take seven years to get rid of heavy metals from the body and in average cases it can take two to four weeks, or three to four years,” said nurse practitioner Myers. “It all depends on the severity of the toxicity.”

Other Services • • • • • •

The Medical Healing Center also offers oral chelation therapy, given in pill form or as rectal suppositories. Common chelators for oral therapy are DMSA (dimercaptosuccinic acid) and EDTA. Note: If a patient is pregnant, lactating, diabetic or suffering from heart of kidney disease, chelation therapy should not be conducted. v

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Medical Colonic

Carlos Ayala of Ayala International in Tallahassee says the small and large intestines, along with the liver, need to be cleansed when heavy metals are present in the body. “The main purpose of a medical colonic is not to remove fecal matter, but to remove toxic gases,” he says, adding that he suggests three to five colonics once a week until he sees that the gas in the system has changed. Herbs

Dr. Christina Marino of Alternative Health Care Concepts in Los Angeles recommends Chinese herbs such as bupleurum, burdock, and licorice roots in capsule, powder and tea form. She also says that western herbs such as milk thistle, dandelion root and nettles help detox the body as well.

David L. Browne, MSN, ARNP Member of American Society of Bariatric Physicians


Ngawang, a juice maker at Juice Generation in New York City, recommends three of their juice drinks, which are easy to whip up at home, to detox heavy metals from the system: Daily Detox, which consists of apple, lemon, cucumber, carrots and ginger; Green Detox, which consists of wheat grass and chlorophyll; and, Supa Dupa Green, which consists of spinach, kale, romaine lettuce, parsley, cucumber, lemon, apple and chlorophyll.

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850-656-2128 2009 Miccosukee Road Tallahassee, FL 32308 September 2012 YOUR HEALTH


mind matters

Plotting a personal road map Experts offer tips on how to make sense of a life that seems too complicated

By Marina Brown


ver feel like a club sandwich? That multi-decker thing with layers of stuff that gets all mixed up once you take a bite? Whether you know it or not, that sandwich may be a good analogy for all the roles we occupy in a modern life. Layer One: Employee. Layer Two: Wife. Three: Mother. Four: Housecleaner. Five: Household comptroller. Layer Six: Social director. Layer Seven: Religious leader. Add a few more, and you get what most women juggle every day. No wonder organizing all the roles and responsibilities can turn into a big, tangled mess. Where to start to make sense of it all? Often the big tasks, like paying the mortgage and getting to work, force us to take action. But the little jobs, the boring jobs, the ones that have accumulated because you were just too tired, are the ones that make our lives feel chaotic. 28

YOUR HEALTH September 2012

Here are a few tips paraphrased from David Allen, a nationally-known productivity expert. • Sometimes we become paralyzed with too many options – reading emails versus cleaning the garage versus redoing the family budget. Allen suggests writing down everything that comes to mind, or “cleaning the mental attic” of all the tasks we’d like to accomplish. Only then do we have the ability to assess each one individually. • Decide what each item means to you and where it falls in the hierarchy of importance, and, most importantly, what action must be taken to achieve the result you want. Without writing down the next step, all you have is a tidy list that’s sure to get lost in the junk drawer. • Finally, deploy! Begin the step required for the most important items, revisiting and updating the list

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with second and third steps, then crossing off the ones accomplished. Randall Vickers, who works as a life coach and runs organizational seminars in Tallahassee through Solution Skills, Inc., is equally practical. “A little goes a long way,” he laughs, suggesting that to feel your sense of control returning, you don’t have to reorganize your entire house. Tidying up your wallet or purse, even making the bed and putting away the clean clothes can begin a good habit. “Neuroscience now shows us that replacing old habits with default good ones takes a while but practice makes perfect. And eventually you will establish cues that lead to the right response.” Vickers, like all organizational experts, also suggests the power of pencil and paper. “Know yourself – how do you best learn and respond to stimuli? Then make a visit to an office supply store. Whether with color coded files, notebooks, calendars or even the alarm on your cell phone, write your organizational goals on paper (or smartphone) and refer to them often,” Vickers says. These will comprise your road map out of the swamp of inaction. And once the bathroom is clean or the thank-you notes are written, reward yourself., one of hundreds of online sources for organizational pointers, gives permission to follow the 15 minute rule: “Work at the goal for 15 minutes, then relax for 15 minutes.” You may not accomplish a lot in a day, or even two, but the habit will be formed, and best of all, those little breaks may make you even like it. v

To learn more

Contact Solution Skills at 681-6543 or visit September 2012 YOUR HEALTH


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Sept. 4, 7:45 - 9 p.m.

MINDFULNESS SERIES: MEDITATION & WESTERN SCIENCE Mindfulness practices, or meditation, are evidence-based natural approaches to stress and pain management. Hundreds of studies have shown the broad range of preventative and treatment benefits of mindfulness meditation in the Western health care system. Now mindfulness is mainstreaming in American schools, corporate settings, and the military. This free presentation at New Leaf Market will be led by Pamela Chamberlynn, a mindfulness and integrative health professional who graduated from the Duke University Integrative Medicine Center. Event location: New Leaf Market 1235 Apalachee Parkway. Cost: Free. More information: Jean Crozier,  942-2557,

Sept. 6-9


This year’s Evening of Music and Dance will be performed at Opperman Music Hall on the Florida State University campus at 8 p.m. Sept. 6, 8 p.m. Sept. 7 and 2:30 p.m. Sept. 9. Now in its 22nd year, this unique production combines the talents of FSU’s College of Music and the Tallahassee Ballet. As in past years, this concert features both classical and contemporary works with live music under the direction of Deloise Lima. Four acclaimed choreographers will present works to music by Scott Joplin, George Gershwin, Astor Pizaaolla, Heitor Villa-Lobos and Carlos Paredes. All performances feature wonderful live music by FSU musicians and exquisite costumes designed and executed by Ann Todd. Event location: Opperman Music Hall, Florida State University. Cost: $20-$35. More information:,   224-6917, Sept. 7, 6:30-9 p.m.


Tallahassee Women’s Connection presents a Luau and Vendor Fair at Killearn Country Club: “Invite the men in your life; husbands, sons, brothers, friends!” Dress will be casual, with Hawaiian shirts much in favor, and the evening features guest speaker and veteran Chief Petty Officer Alex Semmler with his wife, television personality and professional singer Neysa Semmler. Event location: Killearn Country Club, 100 Tyron Circle.


YOUR HEALTH September 2012

Cost: free admission, $15 for meal. More information: Carol Brown,  893-2830, Sept. 15, 8 p.m.


Join conductor Robert Trevino and the Tallahassee Symphony Orchestra for an evening of 20th-century masterpieces at Florida State University’s Ruby Diamond Concert Hall. From Phillip Glass’ “Concerto Fantasy,” which uses 14 drums, to Stravinsky’s magical “Firebird Suite,” and from Copland’s popular fanfare to Rachmaninoff’s lush, evocative tone poem, this program celebrates the rich and varied sounds of the 20th century. Sponsored by First Commerce Credit Union. Event location: Ruby Diamond Concert Hall, 502 S. Copeland St. Cost: $34-$55; discounts available for seniors and students. Tickets: More information: www.tallahasseesymphony. org, 224-0461, patronservices@ Sept. 13, 7:45- 9 p.m.


Organizing is not just a torture device invented by obsessive-compulsive people who keep their underwear folded neatly in their top dresser drawer. Organizing is a widely advocated practice for its ability to transform your living experience in unexpected ways, while also saving you time and money. Come and get motivated as this presentation at New Leaf Market explores the ways in which organizing can reignite your love affair with the space you live in.

Offered by Jenny Druda of Straighten Up! Event location: New Leaf Market, 1235 Apalachee Parkway. Cost: Free. More information: Jean Crozier,  9422557, Sept. 29, 9 a.m.


The Alzheimer’s Association Walk to End Alzheimer’s is the nation’s largest event to raise awareness and funds for Alzheimer’s care, support and research. Held annually in more than 600 communities nationwide, this inspiring event calls on participants of all ages and abilities to reclaim the future for millions. Together, we can end Alzheimer’s disease, the nation’s sixth-leading cause of death. Event location: Lewis Park. Cost: This is a fundraising event with $115 as the suggested goal for each participant, but there is no registration fee or deadline. More information:, Katie Garro, 904-281-9077, Sept. 30, beginning at 8 a.m.


The Fight for Air Climb, which will be held locally at Plaza Tower in Kleman Plaza, is an annual fundraising event sponsored by the American Lung Association. Take the climb challenge to help the association fight for healthy lungs and healthy air. Participants will climb 22 flights of stairs, or 398 steps, with climbers’ starts staggered every 30 seconds. Event location: Plaza Tower, Kleman Plaza. Cost: $25 for registration, $100 minimum fundraising requirement. More information: www.fightforairclimbtallahassee. org, 386-2065, ext. 1141.

~ 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


Cosmetic and Reconstructive Surgery Dr. Kirbo is a board certified plastic surgeon who has been practicing in the N. Florida and S. Georgia area for more than 15 years. Dr. Kirbo completed his medical degree at the University of Miami. Dr. Kirbo completed general surgery residency at the University of Kentucky and plastic surgery residency at Vanderbilt University. His particular interests are cosmetic, breast, post-bariatric weight loss surgery, correcting undesirable plastic surgery results and body contouring. He was recently recognized as a recipient of The Tally Awards top surgeon in Tallahassee. Contact: Southeastern Plastic Surgery, 2030 Fleischmann Rd., Tallahassee, 850.219.2000,


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

Jana Bures-ForsthoeFel, MD

Gynecology and Obstetrics Dr. Jana Bures-Forsthoefel has been practicing in our community for 25+ years and is now delivering the next generation. Dr. Bures -Forsthoefel received her doctorate in from the University Of Louisville School Of Medicine and did her residency at Emory University Grady Hospital in Atlanta Georgia. She is Board Certified in Gynecology and Obstetrics. Contact: Gynecology & Obstetrics Associates, PA Professional Office Building, 1405 Centerville Rd. Suite 4200, 850.877.3549,


Cosmetic and Reconstructive Surgery Dr. Rosenberg attended Emory University for college and medical school. He is board certified by the American Board of Surgery and Plastic Surgery. He has written articles on facelifts, breast reduction and reconstruction, abdominoplasty, melanoma and non-melanoma reconstruction. He has a many specializations; eyelid surgery, breast reconstruction, augmentation and reduction, abdominoplasty, hand surgery, treatments of skin disorders and body contouring for massive weight loss patients. Dr. Rosenberg is the only board certified physician in N. Florida and S. Georgia to perform a hair restoration procedure of transplanting individual follicular units. Contact: Southeastern Plastic Surgery, 2030 Fleischmann Rd., Tallahassee, 850.219.2000,


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: Capital Regional Medical Group, 2832 Crawfordville Hwy., Crawfordville, 850.926.6363


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,


Doctor of Osteopathic Medicine Dr. Shawn Ramsey specializes in minimally invasive surgery, female pelvic reconstructive surgery, and aesthetic procedures. He is certified in the da Vinci Robotic Surgical System. Dr. Ramsey received his Doctorate of Osteopathic Medicine from Lake Erie College of Osteopathic Medicine in Erie, Pennsylvania and he did his residency at the Henry Ford Health System in Michigan. Contact: Gynecology & Obstetrics Associates, PA Professional Office Building, 1405 Centerville Rd. Suite 4200, 850.877.3549,

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Your Health September 2012  

A women's magazine covering health issues that make you feel and look good. Be the best you can be -- it's all for you!

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