WOMAN
KEEP GROOVIN KEEP GROOVIN
KEEP MOVIN
with single day joint replacement surgery at the most advanced hospital.
Tallahassee Memorial HealthCare is home to the region’s most advanced orthopedic program offering comprehensive care plans for total joint replacement surgery patients. Our expert surgeons perform over 1,000 total joint replacements and repairs each year, and with our orthopedic nurse navigator by your side every step of the way, you won't miss a beat.
Bust a move and request your free, customized information booklet at TMH.ORG/GetMovin.
Fashion: 7 Summer Style Statements
She Says Social: Things We Take for Granted
Books: Inspirational Summer Reads
Bridal: Fall Wedding Planning Preview
LIVING LOCAL
WE Elevate: Allison Tant
Around Town: Congratualtions Class of 2020
Sweet Home Tallahassee: Dr. Jennifer Taylor
Community: We Are in This Together
Haute Happenings: COVIDwear Photography Series
Remote Working Strategies
Madam Xhales at
at the Daffodil Villa
“ We are so grateful for your support. Knowing that you’re there for us, does make a difference.”
–
ELIZABETH BAILEY GRUVER, RN TMH COVID-19 UNIT
Elizabeth Bailey Gruver never expected to face a pandemic in her first year as a nurse. She works 12-hours in full protective equipment, caring for patients with COVID19. When her shift is over, her scrubs are soaked with sweat – like she just stepped out of the shower. Still, she loves her job.
Your giving through the TMH Foundation is encouraging and supporting healthcare heroes like Bailey as they provide the best possible care to patients. From Bailey, and all of us, THANK YOU.
Give today: TMH.ORG/Giving
WOMAN
June/July 2020 • Volume 15 • Issue 3
PUBLISHER
Dr. Michelle Mitcham
EXECUTIVE ASSISTANT Punam Bhakta
EDITORIAL ASSISTANT Tavia Rahki
PUBLISHING CONSULTANT Kim Rosier
CREATIVE DIRECTOR Olivia Heyward
INTERNS
Madeline Brik Kathryn Hastings
CREATIVE CONSULTANT Briana Smith
DIRECTOR OF PUBLIC RELATIONS Marcia Warfel
DIRECTOR OF LEADERSHIP INITIATIVES Paula DeBoles-Johnson
COMMUNITY ENGAGEMENT LIAISON Renée Jean-Charles
DIRECTOR OF LUXURY TRAVEL Regina Lynch Hudson
ADVERTISING
For information on advertising, visit talwoman.com, call (850) 893-9624, or e-mail ads@TalWoman.com.
TALLAHASSEE WOMAN is a publication of Mitcham Media Group LLC Post Office Box 16616 | Tallahassee, FL 32317-3401
Phone (850) 893-9624 | Fax (850) 254 -7038 | info@TalWoman.com
Tallahassee Woman is published six times per year and is distributed on a complimentary basis throughout Tallahassee and the surrounding communities.
CHOICE IN SENIOR LIVING
Enjoy active senior living with a variety of a ordable apartments and single-family homes, plus the security of additional support like assisted living and nursing care, all on one campus. For more information call (850) 878-1136. 4449 Meandering Way Tallahassee, FL
www.WestminsterOaksFL.org
TUESDAYS ON
CONTRIBUTORS Contributors
TAVIA RAHKI WRITER
CHANTELL
BELL WRITER
KIMBERLY MOORE WRITER
REBECCA WEAVER WRITER
Rebecca Weaver is a multimedia, onair personality and the founder of Fierce Influence, a website and lifestyle brand dedicated to inspiring positive change and helping others to embrace the journey that is life. You can catch her Sunday mornings on WCTV as she cooks up fun antics in the kitchen as a regular on WCTV’s Good Morning Show “Good Morning Eats,” where she shows viewers how to make quick and healthy dishes using natural ingredients.
Kimberly Moore has spent over a decade in the workforce development arena. She currently serves as the Vice President for Workforce Development at Tallahassee Community College (TCC). In the position of Vice President, she is responsible for developing strategic solutions that address the needs of employers and those seeking to enter the workforce.
JENNIFER POWELL PHOTOGRAPHER
Jennifer Powell is a wife, mom of two, and a Tallahassee photographer. She specializes in families, headshots, boudoir, and senior photography. She has been capturing moments for her clients for over 12 years and loves being apart of the memories that can never be recreated.
Chantell Bell is a certified personal training from National Personal Training Institute. She is a proficient athletic instructor who works diligently to facilitate an atmosphere that entails the construction of high self-esteem, determination, and health gratification, while effectively encouraging clients to attain their personal objectives.
PAULA DEBOLESJOHNSON WRITER
Paula DeBoles-Johnson, MPA, CCM is employed with Leon County government, where she is responsible for fueling the engagement and professional development of employees. She is the Founder and Executive Director of Capital City Youth Development Corporation, a local nonprofit.
Tavia Rahki is passionate about cultivating wellness through sustainable and healthful living. Tavia earned her B.S. in exercise science from FSU and her M.S. in neuroscience from USF. She is studying chiropractic medicine and works as a yoga and meditation teacher.
REGINA LYNCHHUDSON WRITER
Veteran publicist and luxury lifestyle experience-aholic, Regina Lynch-Hudson, pens MadameXhales, slated towards the vintage of woman that enjoys more time to travel. The exacting taste of MadameXhales finds her exploring destinations, cruises, resorts, spas, and extracurricular activities.
TREE TO TREE ADVENTURES DARE. DISCOVER.
Zip through tree-tops, soar over cypress swamps, conquer aerial games and obstacles on one of Tallahassee Museum’s Tree to Tree Adventures courses. Explore Tallahassee up to 62 feet off the ground!
THIS IS THE BEST ZIP LINING EXPERIENCE OUR FAMILY HAS EVER HAD." -GREG
"ZIP LINES ARE AWESOME AND THE HISTORY AND ANIMALS ARE JUST A SUPER ADDED BONUS. REALLY GREAT PLACE FOR KIDS (AND ADULTS) OF ALL AGES!" - RAE
PUBLISHER Letter from
“You may not control all the events that happen to you, but you can decide not to be reduced by them. WE ARE ALL IN THIS TOGETHER !
”A-Maya Angelou
s a local and global community, we are facing unprecedented times. The good news is that all around us, we see random acts of kindness, unity and creativity. Did I say creativity? That is an understatement. In lieu of traditional celebrations for birthdays, graduations and milestones, many organized car parades, Zoom graduation parties, family meetings and other virtual reality options are taking place to mark the moment and make memories. Congratulations to all of the amazing graduates of Spring/ Summer 2020. You will never forget this special moment in time and the innovation that yielded solutions and maintained connections!
In an era of uncertainty, where many have experienced stress and anxiety of the unknown, people have come together to help, support, laugh and to lend a hand. In this issue, we take a closer look at compassionate women in the community that are advocating for the best of humanity, in many different ways. Our community cares
Dr.
Michelle Mitcham
and connects. This is what we do and it’s exactly what makes Tallahassee so warm and welcoming.
Gracing the cover, TWM is honored to have Dr. Andrea Friall, Chief Medical Officer of Tallahassee Memorial HealthCare, share about her lived experienes, roles, family, life lessons and love. Take time to absorb this issue’s Guest Editor letter and candid interview by Dr. Chanta Haywood, who has known Dr. Friall for many years.
The WE Elevate section features Allison Tant, a woman who elevates and empowers others as she wears many hats; mother, wife, leader and advocate.
As the city, state, and country continue to open up and gain a sense of the new normal, there is still so much to be done. The challenges we have faced in the era of COVID-19 have presented a myriad of opportunities to reflect on our sisterhood and brotherhood. It is important
to choose the positive perspective, demonstrate faith, and trust that we shall overcome.
Maya Angelou reminds us of this with her words of wisdom:
"You may not control all the events that happen to you, but you can decide not to be reduced by them."
As always, thank you for contributing your ideas, letters, recommendations, emails, social media posts and words of encouragement and empowerment. Wishing you and yours all the best during this time of transition.
WE are all in this together and remember, even in ashes, We RISE.
Best wishes, Dr. Michelle Mitcham
we are all together IN THIS
EDITOR guest
Whatan honor it is to be a guest editor for Tallahassee Woman Magazine. Publisher Michelle Mitcham, Ph.D., and Tallahassee Memorial HealthCare’s Chief Medical Officer Andrea Friall, M.D., are dynamic women whose brilliance and talent add such value and quality to the Tallahassee community. Michelle sheds light on the diverse ways women make our city such a wonderful place to live. Andrea provides leadership in ensuring the health and well-being of our fellow citizens. They both are inspirations to women and girls everywhere.
I met Dr. Friall when we were both members of the Board of Directors for
Dr. Chanta Haywood GUEST EDITOR
“
The lessons she learned have made her the awesome mother, wife, doctor and leader she is today.”
Dr. Chanta M. Haywood is an expert in higher education with over 25 years of experience as a university professor, scholar, and administrator. She has served four universities in three state systems as a graduate dean, associate provost and/ or vice president. Her academic book, Prophesying Daughters, Black Women Preachers and the Word, 1823-1923 is used by students at universities around the world. She serves on the faculty at Florida State University in the School of Communication. Using her knowledge of “how college works,” she helps students get in, through, and beyond college. She is the mother of two young adults and one teenager.
the Big Bend Area of the American Red Cross. I saw her intelligence and incisive decision-making skills first-hand. Our friendship developed naturally, and I knew I could trust her as a doctor. She delivered my youngest child and later performed a major surgery on me. After that, I told her that we were connected for life.
So, when we showed up to take photos for this edition of TWM, I had to suppress my instinct to hug her. We are in the middle of a pandemic, and social distancing reduced us to settling for the best alternative to a sisterly embrace— an “air hug.” Just as we made the conscious effort not to hug,
the entire community is deciding daily how to love, laugh, cope and live from a distance.
We are looking to leaders to guide the way, especially in the medical arena. In these trying times, we should be comforted that Andrea is the Chief Medical Officer at Tallahassee Memorial. I certainly am because from the vantage point that friendship accords you, I have witnessed the testimonial that is her life. Andrea has overcome tragedies and broken down barriers. The lessons she learned have made her the awesome mother, wife, doctor and leader she is today.
Photo by Jennifer Powell
TRENDS Trends
SUMMER STYLE STATEMENTS 7
by twm staff
Are you ready for some summer fun in the sun? It’s countdown to the official first day of summer, whether you stay close to home or zoom over to 30A. Set your style with some sizzling must haves for those weekends around the pool or for quick getaway. What is your style statement? Grab your favorite statement duffle and pack these seven summer essentials. You will make a splash with color, style and confidence. Define your authentic self with style that reflects you.
6. sizzling swimsuit
striking sundress
3. stunning sun hat 5.snazzy sandals
7. sassy sunglasses
What are some small things we take for granted?
Beautiful breeze and living in Florida!”
Q She Says Social
“Quiet, early mornings and having time to relax and get prepared for the day.”
-@livingfordirection
“Enjoying Tallahassee’s beautiful parks.”
“Morning Commutes”
-@falafelplz
“
Morning time with my toddler, extra snuggles!”
-Jeanna Olson
BREATH
-@doctorasha
“
-Natalie Bragg Mims Hugs! You don't realize how much you miss them until you can't give friendsyourone.”
-Quia Z. Atkinson
Quiet drives on the canopy road.
-Taylore Maxey “ My Backyard .”
-Lisa Davis “ “
-Lisa Sheryle Phipps -Amanda Wiggins
TIME WITH MY FAMILY!”
Trends | books
Inspiring Reads
by twm staff
THE HAPPINESS PROJECT
By Gretchen Rubin
One rainy afternoon, while riding a city bus, Gretchen Rubin asked herself, “What do I want from life, anyway?” She answered, “I want to be happy”—yet she spent no time thinking about her happiness. In a flash, she decided to dedicate a year to a happiness project. The result? One of the most thoughtful and engaging works on happiness to have emerged from the recent explosion of interest in the subject.
TheHappinessProjectsynthesizes the wisdom of the ages with current scientific research, as Rubin brings readers along on her year to greater happiness.
winter in paradise
By Elin Hilderbrand
Irene Steele shares her idyllic life in a beautiful Iowa City Victorian house with a husband who loves her to sky-writing, sentimental extremes. But as she rings in the new year one cold and snowy night, everything she thought she knew falls to pieces with a shocking phone call: her beloved husband, away on business, has been killed in a helicopter crash. Before Irene can even process the news, she must first confront the perplexing details of her husband’s death on the distant Caribbean island of St. John.
After Irene and her sons arrive at this faraway paradise, they make yet another shocking discovery: her husband had been living a secret life. As Irene untangles a web of intrigue and deceit, and as she and her sons find themselves drawn into the vibrant island culture, they have to face the truth about their family, and about their own futures.
WinterinParadiseis a truly transporting novel, and the exciting start to a new series.
HAPPY MONEY
By Ken Honda
A happy life starts with happy money. Believe it or not, money CAN be happy. And just not happy, but friendly and smiley.
And why wouldn’t it? Look at all the wonderful things money can do for us. A husband can surprise his wife with flowers when she’s feeling a little blue. A mother can send her children to the college of their choice. A scientist can fund life-saving research. An artist can pursue her dreams of opening her own art studio … or an entrepreneur can start the business he’s always dreamed of.
Money can absolutely bring us joy. But, alas, it can also do the opposite. It can bring us stress. And fear. And frustration. And unhappiness. And when it brings those feelings, we may be unconsciously pushing money away. The more we push it away, the more unhappy we become— with our money AND our life.
Nan O’Kelley Wealth Advisor okelley.nan@ccbg.com 402.8022 office 524.4888 mobile
Capital City Trust Company welcomes Nan O’Kelley to our team serving
Nan O’Kelley, our newest Wealth Advisor serving Tallahassee, specializes in handling the complex trust and investment decisions of high-net-worth individuals. She guides clients through a personalized, tailored approach to wealth management that addresses your unique needs and goals. Contact Nan today to schedule your financial review.
Tavia dreams of having her wedding be a unique symbol of unity, rooted in faith and expressed with imaginative creativity. Alchemy is the magical process of transformation, creation and combination.
The Alchemical Marriage is the union of duality, a most revered and powerful union. It is the perfect conjunction, intimate bonding of duality and signifies the pure, deep harmony which occurs whenever the masculine and feminine elements of nature combine into One.
Take a look at this wedding planning preview and stay tuned for more details in the upcoming issue of TWM .
Creative Partners
John Gandy Events
Tavia & Joshua
Tavia Rahki
AUTUMN ALCHEMY
A Wondrous Wedding
ETHEREAL NATURE, OUTDOOR LUSH, RUSTIC CHARM, GROUNDING
EARTHY NEUTRALS WITH RICH TONES OF FALL COLORS COMBINED WITH A DARK AND MOODY AESTHETIC
Color Palette
Madisune Paige Photography
LIVING LOCAL Living Local
What has shaped you?
My parents were both children of the Great Depression. My mother was one of 8 children born to my grandparents who lived in poverty at one of the worst times in the history of our country. My grandfather was gone most of the time looking for work, leaving my grandmother to raise 8 children alone and penniless. They had very little food, except for the family garden, and they all worked in the fields of North Carolina to help put food on the family table. My mother picked blueberries, strawberries, and tobacco growing up. My grandmother had one dress to her name that she took off to wash. My father was one of 3 children, born to my other grandmother who had no means to provide for her children when her husband abandoned her and her children. She placed my father and one of his older sisters in an orphanage when he was 8 years old, where he lived until he graduated from high school. His other sister, born brain damaged due to a birth injury, was kept at home with my grandmother where they lived in HUD housing until my grandmother’s death in 1971. It was only when I reached adulthood that I understood the horrific decision that my grandmother was faced with, and how it must have impacted my father and other aunt. My father spoke with great fondness of his days in the
ALLISON TANT WE Elevate
orphanage (Kennedy Children’s Home in Kinston, NC). His sister, 2 years older, never spoke of it.
My parents faced their own challenges my mother experienced toxemia in a pregnancy in 1948 and lost her baby 7 months into gestation, who would have been my oldest sister. My mother’s toxemia was not resolved with the loss of the baby. She was hospitalized for a year, becoming the subject of a Duke Hospital clinical study of a strict rice diet. She left the hospital weighing 69 pounds and my father sold Christmas cards in July to help pay the medical bills. They were told never to have children but MANY years later I came along followed by my sister! This is where I draw much of my determination and inspiration in people.
My parents both fought their way out of poverty and worked their way into the middle class through education and determination. I am one generation separated from the struggles of my parents, which is why I learned early on to never take a single thing for granted. In fact, it’s where I draw my will and unwavering passion to always help those in need because after all, their story could be mine.
What’s your source of inspiration?
I get my energy from working with others to be part of the solution to a problem. It’s truly inspirational to see people across Tallahassee come together to make masks for others, and for the medical profession. It’s been a thrill to see our home-town breweries use their equipment and know-how to manufacture hand sanitizer. It’s been exciting to watch innovators using 3-D printers to make face shields for doctors and nurses treating COVID patients.
Regular people step up and out every day to help feed a hungry school child, senior or fellow citizen. People are donating to restaurants to provide food, coffee and comfort to our front line medical workers. We are encouraging our local businesses by buying local as much as possible. We are all working to step in the gap for another person right now, to meet unmet needs, with compassion, ingenuity, and old fashioned, American hard work. I love this about Tallahassee’s community and the heart of the people who live here.
Time and again I have been struck by the willingness of ordinary people to do the extradinary. With my son’s developmental disabilities, I cobbled together a group of moms to begin addressing educational needs for all of our kids, across disabilities. Together we formed KEYS keysbigbend.org and began to raise funds to provide scholarships to people with disabilities so they would have options after high school ended, which is when most everything for people with disabilities stops. We’ve raised over $400,000 over the last 14 fundraising years, and awarded 176 scholarships (with more to come this year), created programming for 120 individuals, a job training site, purchased instructional supplies, and worked with Tallagassee Community College to create the Eagle Connections program for students with cognitive disabilities, and created an endowed scholarship for students with disabilities who attend TCC. These are things that did not exist before the band of moms who made up KEYS decided to climb that mountain!
After Hurricane Michael devastated the gulf coast, I worked with a dedicated group of people conservatives and liberals, Democrats and Republicans who set aside their political and ideological differences to work together donating and gathering food and supplies, sorting them, packing them onto trucks, and transporting them to the areas in need. After the tragedy at Marjory Stoneman Douglas High School, I made appeals to the people of Tallahassee for funds to transport the students to the capitol to make their voices heard, and to feed and house them. When we experienced several incidents of racial and religious intolerance in some of our high schools, I asked the people of Tallahassee to
donate funds to bring the Anti-Defamation League to Tallahassee to teach tolerance to middle and high school administrators, teachers and students, the first school district in Florida to offer district-wide training. When I pulled together a group of community leaders, parents, and housing experts to begin a project to build a residential community for young adults with cognitive disabilities called Independence Landing independencelandingfl.com I again appealed to the people of Tallahassee to begin the task of funding. Every time I asked, people came forward in droves with their hearts, financial support, and their hands and feet, to help others in need.
What challenges have you experienced?
Adversity is life’s greatest test and no individual is spared in being tested. I had a very challenging pregnancy with my twins, who were born early, one weighing 2 pounds, 10 ounces. After 35 days in the neonatal intensive care unit, we left the hospital with doctor’s orders for a heart check a few months later which revealed supra-valvular aortic stenosis which is the hallmark of Williams Syndrome, a complex developmental disability marked by physical and cognitive issues. He had open heart surgery when he was 23 months old, was on the heart-lung machine for an extended heart surgery during which he was cooled down and disconnected from all life for 20 minutes or so, to correct one of two parts of his heart the doctors could not repair otherwise. When he was wheeled by me being manually respirated on the way to the ICU, I was both weak-kneed with relief and overwhelmed with the task of his recovery, much less his quality of life and the lives of his sibling. While I have spent the ensuing years working with his therapists, teachers, doctors, other parents, and people who choose to work with those with unique abilities, I have learned to focus on the possibility and promise that exists in each and every one of us. Even when my patience runs thin, I am on the polar opposite side of the view of someone else, I challenge myself to come back to seeing the promise and possibility of others. These lessons along with the story of my family has resulted in who I am and why I feel compelled to step up when I see a need that I think I can help address.
Who have been inspirational women in your life?
Certainly my mother and two grandmothers have been role models for me in my life. My mother in particular has always been a marvel to me. She had a strength and resilience grounded in her faith that never failed. I think of her as a skinny young girl with no guarantee of food to eat, a young married woman who nearly died in childbirth, a professional mature woman with her clock ticking told not to have kids and by the grace of God, she did, a present and enthusiastic
parent, and an unparalleled grandmother to my children. My sister and I never missed a Girl Scout meeting, a choir practice, a piano lesson, a recital, or school performance. And somehow she still visited seniors in nursing homes and shut-ins who could not get out of their homes anymore, did the grocery shopping for my elderly piano teacher, and mentored young women at our church where she taught Sunday school, lead bible studies and always lent a helping hand. I had the extraordinary gift of her company as she lived with me for the last 10 years of her life. I was privileged to be her daughter, caregiver and companion and remain grateful that my 3 children were able to have the opportunity to have her as part of their daily lives, and love her.
Besides the women in my family, I am inspired right now by heroic women who right now are running their households, working their jobs either at home or at their workplace through this pandemic, are teaching school to their children, and keeping our community safe. I am inspired by the women who are getting food to hungry children across our community, who work on the front lines in our hospitals and our nursing homes. I am inspired by the women who have stepped forward to advocate for local businesses, who are making masks, who are running errands for those who can’t. And who are generally seeing a need and helping out. These are our neighbors and friends, everyday, noble women, who give my heart flight.
What are your guiding principles?
Action. Compassion. Empathy. The nobility of humanity rests in one place: when you see the plight of others and recognize that but by the grace of God, there go I. You recognize that you are one disaster away from another person’s walk in life and that we are one family. Our life experiences are only different by degrees. It is the nobility in people all around us who walk out of the flames of their own difficulties carrying buckets of water for those still consumed by the fire that guide me to do the same.
Why is it important to get involved in the community?
I believe it is an urgent and critical obligation for all of us to be active in our community. It is especially important now in the midst of this pandemic as we begin the process of rebuilding. As we discuss this, we don’t know what that looks like, but it is going to take every single one of us to lift up each other, our local businesses, and our non-profits. There will be much to do but we will be able to go further, together.
Right now, I would suggest a donation to Second Harvest Food Bank because food access is going to be an on-going need.
My commitment to and concern for our community has lead me to run for the State House, something I never thought I would do. Women leaders are making a difference around our world and with Rep. Loranne Ausley running for the state Senate, with the support of my friends, so many in our community and long time friends, I filed to run for the State House.
What
advice do you give to young girls?
The best advice I give young girls and women for that matter is DO NOT DOUBT yourself. If you have an idea, put together a group of smart people and talk about it, implement it, and put your elbow grease, your own funds, and all your heart into it. Trust your instincts. Use your voice and use it loudly. Seek a mentor. Challenge yourself to chart a new course. This younger generation of girls are savvy, more tolerant and inclusive than ever, taking on serious issues and have incredible gifts to offer. They will blaze amazing trails for us. The biggest advice is: BE TRUE TO YOURSELF and NEVER EVER EVER give up.
Sweet Home Tallahassee
DR. JENNIFER TAYLOR FLORIDA'S WOMAN OF THE YEAR IN AGRICULTURE
Jennifer Taylor, Ph.D. is an organic farmer and advocate for underserved farmer’s participatory education and capacity building; to strengthen the sustainability and livelihoods of small-scale farmers, indigenous and minority farmers; local and global organic food systems, healthy environments, healthy communities and well-being.
Jennifer’s parents, Vernal and Ethel Taylor, were alumni and retirees from FAMU, where they worked served for more than 70 years combined. Jennifer is Associate Professor and coordinator of Small Farm Programs in the College of Agriculture and Food Sciences at Florida Agricultural and Mechanical University. Jennifer Taylor created and implemented the FAMU StateWide Small Farm Program, a sustainable development capacity building program that provides participatory education, training and technical assistance to underserved small farm populations and their communities on organic farming systems, agroecology, alternative organic market development, and organic sustainable living. The program works to enable wellbeing and small farm sustainability.
Jennifer served on the National Organic Standards Board for the USDA National Organic Program (2011-2016) and the USDA Advisory Committee on Beginning Farmers and Ranchers (2014-2015).
Jennifer currently works and serves as Board member and Vice President of the Organic Farmers Association (OFA) Governing Council; Vice Chair of OFA's Policy Committee; Vice President of the International Federation of Organic Agriculture Movements-North America; Board of Directors Member of the Rodale Institute; Board member of Georgia Organics; Advisory Member of the National
Organic Coalition; Advisory Member of the Cornucopia Institute; and member of The Real Organic Project and United States Food Sovereignty Alliance.
Jennifer is the recent 2019 recipient of the Rodale Institute’s Organic Pioneer Innovators Award. She is the 2019 recipient of the Florida Department of Agriculture and Consumer Service’s Woman of the Year in Agriculture Award and Induction ceremony, February 10, 2020 in Tampa.
“
“FORWARD THINKERS AND ADVOCATES LIKE HER ARE WORKING TO BREAK BARRIERS WHILE LEADING THE CHARGE TOWARDS SUSTAINABLE PRACTICES.”
In a 2020 press release, Commissioner of Agriculture and Consumer Services Niki Fried stated, “It’s my honor to announce Dr. Jennifer Taylor as Florida’s Woman of the Year in Agriculture for her many contributions and outstanding leadership within our state’s agriculture community. Forward thinkers and advocates like her are working to break barriers while leading the charge towards sustainable practices. Dr. Taylor’s dedication to underserved farming communities and focus on organic farming systems is a source of inspiration—I am proud to recognize her accomplishments and continued commitment to our state’s growers.”
Larry Davidson
Because we care about your safety and the wellness of the community, TWM has postponed the Women Who Mean Business Awards until 2021.
WE ARE IN THIS
Our community has always been there to support one another and in times of need, our compassion and commitment to our neighbors shines even brighter. During the Coronavirus pandemic, with the demand for school closures, our community was there again to answer the call. Within hours, conversations turned into text messages, chats were created and almost immediately, Facebook groups like Feed Tallahassee’s Kids and Caremongering Tallahassee, were established to mobilize those who wanted to lend a helping hand. Within two days, many of us were contacted by numerous individuals requesting funding, donations and volunteer help and the call was answered. There were hundreds of volunteers who provided thousands of pounds of food to hundreds of families in Tallahassee and the surrounding community. Second Harvest Food Bank, Leon County Schools, Junior League, Farm Share, Children’s Home Society, numerous businesses, restaurants and volunteers all joined the effort. This mighty wave of generosity and positive energy, singularly focused to ensure that kids in our area would not go hungry during the school closure. This is just another example of what makes our city such a special one. Tallahassee Woman is proud to highlight those great citizens who volunteered time and resources to take care of our children.
Why did you join this effort?
“It was what needed to be done. I wanted resources streamlined and to be sure children in impacted areas would be served. I love how this community worked hard to make sure that all children had what they needed.”
-Talethia Edwards, Community Advocate
What is the hardest thing about this time?
This is such a strange time we have been in. One of the hardest things I have found is not being able to physically be among the people and organizations that I have been serving for so many years. Not being able to deliver the meals, or visit with our families at the Ronald McDonald
BY PAULA DEBOLES-JOHNSON
House, or meet with our council at our church and continue to serve those in need.
It's really hard when you feel like your purpose is taken away because of something that you cannot see; such a powerful force. So once I realized that leaving my house was going to be nearly impossible, I heard about the need of our nurses and medical professionals for masks. I am in no way fast, but have been able to fill the need for specific people who have been unable to get ahold of masks during this time. For the past couple of weeks I have found a new purpose in staying home, doing my part, and making these simple little masks to give to those who are fighting on the front lines. A couple of years ago, when I was honored as one of the Tallahassee Top 25, I spoke about doing what you can just like the widow in the New Testament who gave her last penny, and did what she could. So right now, making these little masks is doing what I can and will continue to do.
-Tammy Pulsifer
Why is it important to serve during this time?
As soon as the extended school closing was announced, social media was full of posts related to the impact it would have on children who rely on school meals. People wanted to help. I decided to start a Facebook group called Feed Tallahassee’s Kids. The goal was not to reinvent the wheel but have a central location to go to and find ways to help through our existing non-profit agencies like Second Harvest. The site shares volunteer opportunities, best places to donate and food distribution sites.
Hungry to Help was created as a way to help both restaurants and COVID–19 first responders. Lester Hutt, Matt Thompson and I teamed up to create a list of restaurants, organizations to feed and a way for individuals and business to donate. We place orders with the restaurants to be delivered to the front lines.
-Denise Wilson
aute appeningsh
About #COVIDwear
The Workmans, a husband and wife photography duo in Tallahassee, recently started a portrait project that pokes fun at the occasional absurdity of remote work. In this crazy season, they really wanted to do something creative that could put smiles on peoples faces and “poke fun” at the strange times the world is living in and the adjustments everyone has had to make (without being disrespectful of the severity of the virus). They call the series #COVIDwear: Business on the top. Quarantine on the bottom. In case the title wasn’t enough of a clue, the point of the series is to capture silly portraits of people dressed in business wear from the waist up, and “quarantine” clothing (PJs, boxers, athletic wear) from the waist down.
BEHIND THE SCENES
Participants played up their character as much as they felt comfortable, in order to portray what’s probably happening out of the frame on a ZOOM call.
To capture the portraits, they set up a makeshift studio in their garage where they could photograph people while respecting social distancing guidelines. Three colored backgrounds were chosen and the results are a fun set of portraits featuring a wide range of personalities in their #COVIDwear.
You can find more photos on COVIDwear.co or by following The Workmans on social media.
FEATURED PROFESSIONALS
CORAL
Loranne Ausley - Florida House of Representatives - District 9
Rachel Pratt - Director of Public Relations - SalterMitchell PR
Kristin Dozier - Leon County Commissioner
Co-Founder
Lily Mock - Florida State University Graduate - Class of 2020
Dr. Michelle Mitcham - CEO/Publisher of Tallahassee Woman Magazine
Workmans Website - wearetheworkmans.com b v COVIDwear b v a
TEAL
Chelsea Workman - The WorkmansFounder & Photographer
Kaizsa Grant - Florida Education Foundation - Communications & Program Manager
Emily Ely - Gilchrist Ross Crowe Architects - Interior Designer
WAKING MOMENTS
DR. ANDREA FRIALL REFLECTS ON HOW SHE BALANCES HER FAMILY AND CAREER.
BY DR. CHANTA HAYWOOD PHOTOGRAPHY BY JENNIFER POWELL
The day after burying her mother, Andrea King made a wish and blew out a number seven candle on her birthday cake. Despite, or perhaps, because of the circumstance, her father, Walter King, wanted to make sure they celebrated his youngest child’s birthday. His wife, Camilla, was central to their family. Now with her gone, life as they knew it, will never be the same. He was responsible for defining their new normal and in it, his children would have stability and love.
“He spent quality time with us. The weekends were great, and I have fond memories of movies, beach outings and playing games. Even though he had an at least 45-minute commute both ways to work, he always felt present. We grew up in the same house that he lives in now. We did not move around, so I would cherish that part of my childhood. And to this day, I am still friends with people I met in the third grade. This is because my dad made sure we all felt like family.” Andrea, a very outgoing and active child, would be involved in clubs, cheerleading and even student government from as early as third grade.
Fast forward more than 40 years later, and today Tallahassee Memorial HealthCare’s Chief Medical Officer, Dr. Andrea Friall, reflects upon how that precious time in her life helps balance her family and career. Her dad’s deliberate effort to be there for her and her siblings is the reason she
takes what she calls a “waking hours approach” to being mother and wife.
“There are, but so many hours in the day that our family is awake. We have to make the most of them – make them as meaningful as possible. Even when I was delivering babies and taking in-house overnight call four to six times a month, I tried to make sure that I balanced that time. I made the adjustments I needed to make in order to be available when my daughter and husband were awake.” As did her dad, she puts so much emphasis on quality over quantity.
“My daddy showed me that all we really need is love.” She knows that there are so many men out there raising their kids alone, and she would love to support an organization that supports them.
Despite her dad’s efforts, navigating adolescence without her mother was still tough at times. Andrea took to journaling to help her sort through her feelings. “Growing up in Central Florida, I was often the “only”...only girl or only black. It could feel very lonely, but as I grew up and reflected and read my journals, I realized how alone I felt. But the reality is that you are not alone. We create those barriers which isolate and cause self doubt.”
Writing became her refuge. So did reading, and she became enamored with Toni Morrison and Zora Neale Hurston. Over time, her taste
in literature varied. On her bed stand right now are books, Jay Asher, Kristin Hannah, Harriet Washington, Jacqueline Woodson and of course, Morrison and Hurston. The subject matter ranges from African American culture to effective leadership and medical apartheid.
Having those avenues to express herself and escape is one of the reasons Andrea has such a passion for the arts. “Art is such a beautiful way to express yourself. I don’t have a single lick of talent,” she admits. “But my daughter does. She can count through her feelings on the piano or dance them out in ballet. I love that she has the ability to express herself
story, she brought out a faded newspaper article announcing Andrea’s arrival to Tallahassee and the position she took at North Florida Women’s Care in 2001. She even had the essay Andrea wrote to apply for her OB/ GYN residency. Perusing those artifacts, reminded Andrea how she did not deviate far from the path and purpose. “As I read through the essay I wrote in 1996, not much about me has really changed internally. I feel I have stayed true to my path of caring for people, helping the vulnerable have a voice, and finding strength in working with others, especially women and mothers.”
1989. She really liked him, but figured he was not going to remember her in the fall. “I knew I liked him. We had common goals. He was very respectful. Being nice came so natural to him.” Needless to say, when the fall semester rolled around, he remembered her and he has been a main part of her life ever since. “He has known my 18-year-old me, 30-year-old me, 40-year old me. And now the almost 50-year-old me.”
Eric would be the key witness to Andrea’s journey of finding her purpose and raison d’etre. Howard University’s medical school was one of the most significant stops. Tulane University, where she did her residency, would be another.
Allow yourself to be open enough to recognize and respect someone’s talent and differences.
through her talent.”
While she did not inherit a gift for performing arts, Andrea did develop a penchant for science and math. Those skills would prove foundational for her decision to pursue a medical degree. Years later, when she’d be in medical school at Howard University, she’d see how combining compassion and surgical talent could make a difference in the lives of others.
Raison D’etre
Andrea would enroll at Florida State University because she was familiar with Tallahassee. It was her dad’s hometown. They travelled there on weekends, holidays and for family gatherings. She would have a village there and her sister, Audrey, had gone to FSU a few years before.
Audrey was and still is Andrea’s biggest cheerleader. In fact, when she learned that TWM wanted to share her sister’s
”
At FSU Andrea excelled academically. She developed life-long friendships and an unbreakable bond with her sisters in Alpha Kappa Alpha Sorority, Inc. The organization would reinforce her commitment to community service. She recalls helping mentor youth and organizing baby showers for teen mothers.
During her senior year at FSU, while in the process of submitting applications to medical school, tragedy hit their family again. She received news that one of her brothers passed away. She contemplated not going to medical school after that. True to form, her dad intervened. “My father reminded me of how proud my brother was about my plan for medical school and that I should go no matter what.”
She continued her pursuit, and family, friends, and sorority sisters helped her through the grieving process. So did “a mature, respectful and driven” guy named Eric Friall. They met in summer
At Howard, she became active in leadership and in the community, where she began working with patients with HIV/AIDS. During this time doctors were getting their first effective treatments and were gaining an understanding of the disease. She saw the full spectrum of life - people dying and moms bringing new life into the world. She has also saw how science and hope in humanity make a difference. “Watching kids die of AIDS left an indelible imprint on my soul. But now we are able to counsel HIV positive moms that they could have a successful delivery of an unaffected child with proper treatment. Teens can see adulthood and live a productive life. Believing in the ways science and technology can bring about change and having hope in humanity are my “why.”
Breaking Barriers
When she finished her residency, it was an easy decision to determine where she would live out her calling - Tallahassee. As a new professional, she appreciated the community in ways she did not know as an undergraduate student. It is a small, big town with a diverse and educated community. She would have access to all
the rich cultural experiences that Florida A&M University, FSU and Tallahassee Community College have to offer. FSU was starting its medical school, and she was excited to be a part of it. With Tallahassee being the capital city, she would have access to legislators and policy makers daily and could advocate for women’s health. It was close to family as well. Her dad was in Orlando, and Eric’s parents were in Jacksonville.
Andrea joined North Florida Women’s Care as its first African American woman obstetrician and gynecologist. By now, she was used to being a first and overcoming the barriers that come with it. Growing up, hers was one of the first black families in their neighborhood. She was one of the first black cheerleaders on her high school squad. She became the first black Homecoming queen.
By now, she knew all too well how preconceived notions on race and gender can play themselves out – like when a group of parents bombarded the school with phones calls in protests against her winning high school Homecoming Queen. By now, she’d encountered personal and work-related crises. Despite or perhaps because of the adversities on her journey, she developed a life philosophy around hard work, honesty and humanism that chipped away at boundaries. “Breaking the barriers to get there is the challenge we face. You must acknowledge the existence of racial disparities and inherent biases. Then allow yourself to be open enough to recognize and respect someone’s talent and differences. That is a part of the journey.”
Three Hurricanes, a Tropical Storm and a Pandemic
That was in 2001. In 2016, after delivering thousands of babies, performing hundreds of medical procedures and receiving awards and recognitions too numerous to name here, she would advance to becoming the Chief Medical Officer.
She took on the helm of this leadership with a storm - literally. When she started her new duties in a part-time capacity in October, hurricane Matthew slammed the coast of Florida. It would become a harbinger of how each of her work anniversaries would start. Around the same time the next year, Irma hammered
out that number seven candle. Life, as she knew it, would never be the same.
I asked Dr. Friall specific questions about how she is dealing with COVID-19 as a doctor and leader. I’ll end here, with her own profound words.
the city. Then came Michael in 2018. In 2019, Nestor threatened to become a hurricane, but it dwarfed into a tropical storm. During that year she closed the obstetrics arm of her practice and transitioned to a full-time administrative role.
Now, in 2020, she is dealing with a different kind of disaster - a pandemic called COVID-19. It would test her in ways she had not been challenged before. It gave a feeling that was strangely familiar to the one she had the day after she blew
How have your experiences prepared you for this pandemic?
Nothing can truly prepare you. Crisis management however is not new to me. As an OB/GYN we are trained for split second decisions and realize the impact that you may be having on not just the mother but the baby and loved ones. Few outside of what we fondly call “ob/ gyn world” truly understand. I can function for over 24 hours at a time because that was how I was trained. I was trained
“With a storm you may know it is coming, brace for it, get through its wrath and then rebuild.”
to not leave until all the work is done and truly respect that there is no “I” in team. So the hurricanes and storms were not new to me or the organization. The devastation is heart wrenching. It is at that time that everyone should roll up their sleeves and just get to work. No time to look around and see who is doing more. We simply support one another and get through the crisis. With a storm you may know it is coming, brace for it, get through its wrath and then rebuild.
During this crisis, what leadership skills have you used that women can learn from?
Accept your vulnerability. As physicians we are expected to be perfect; however, the practice of medicine is not perfect. Even when you rely on your training and evidenced-based medicine, you cannot
always manage the outcome. We go to work everyday to do a perfect job, not a great job. We have to set realistic expectations and find ways to channel energy. For me I try to exercise (emphasis on try), try to cook (my family would say emphasis on try), and try to enjoy time with my family. Live in the moment and let the past stay there. Only bring the lessons learned forward.
How has this crisis changed your perspective on the way health care will be delivered from now on?
The Coronavirus Pandemic does not care what processes we have in place for public safety. It does not have a timeline. The virus is here to stay, and we are learning as we go. We have to trust the science, but it is science that is evolving. This is a time where we have to realize more than ever that the actions of an individual can negatively impact the lives of hundreds.
I also see a change in the way we will be using technology. Because of the current pandemic, doctors had to find a way to “see” patients without putting themselves or the community in harm’s way. By simply connecting with patients through telemedicine, we are touching lives without “touching” lives. The usefulness of telemedicine has never been more prevalent than now and hopefully our legislators will continue to support this important healthcare delivery tool.
What advice would you give the community about handling the pandemic?
Be prepared and accepting of the new normal. Tallahassee is in an isolated part of the state. We are going to have to really depend on each other’s strengths. I have learned that in this community people do step up. Everyone’s strengths make for the collective success. As a community, we will only be as successful as the people around us (who) are will-
ing to change and be accepting of new things.
I have been blessed to work with my TMH family and other outstanding community leadership who understand that together we can make an impact on how this virus strikes our community. One of the biggest challenges is making sure the truth is shared with the community, which is challenging when what was a fact yesterday may no longer be a fact in a week. This is where using your voice in elections is imperative. We trust our elected officials to build knowledgeable teams to get us through a crisis like this one. No one is perfect and true leaders know when to ask for and accept help.
Tallahassee Woman Magazine uplifts women and girls like your daughter, Camille. When you reflect upon all you have experienced, including now during this pandemic, what is important for them to know?
Always cheer for the girl and uplift one another. Believing in yourself will inspire others to believe in you also. Simply being kind can mean the difference between someone else moving forward with their dreams or stopping short of them coming to fruition.
Finally, what do you want to be when you grow up?
I love how former First Lady Michelle Obama attacks this question when she suggests we should not ask kids what they want to be when they grow up as if they only get one chance to get it right. I believe that life should not be wasted. I realize it is truly easier said than done to step out into the unknown and follow a dream. But it brings me back to what my dad would say to us growing up...make it mean something. So, as I continue to grow, I am not sure where my journey will lead me, but I plan to make it mean something.
Sh Small!
The Florida Retail Federation encourages you to SHOP LOCAL retail!
MADAME XHALES AT HOME THE DAFFODIL VILLA
by regina lynch-hudson
At some point in everyone’s life, there will be a reason to “nest” at home. An extended hibernation may be prompted by necessity for a therapeutic reprieve from work, a transition into retirement and inevitable senior years, homebasedcare of a loved one; or, in the blink of an eye, an unprecedented crisis.
Due to the highly contagious Covid-19 pandemic, populations planet-wide are wisely choosing to “shelter-in-place” and “social distance”– foregoing public gatherings, for the wellbeing of mankind.
Home doesn’t have to represent isolation or boredom, but can instead symbolize a meditative sabbatical and restorative escape.
If you find that your happiness and wholeness are reliant on constant external stimulation or the psychological prop of crowd interaction, a staycation unfolds opportunity to become comfortable with self. A prolonged pause in one's private abode can expand your priorities, perspective, and purpose.
Often, the masses were only a distraction from what you were placed on earth to accomplish. Now’s the time to find nooks of quietude that allow you to tap into your inner-spirit.
Daily, I kick off my shoes and lounge barefoot under leafy tropical foliage, with the cool waters of my backyard pond trickling across my feet- perfect environs for musing my mission. Every
square inch of my personal space is infused with features that summon solitude and introspection.
Over the years, I’ve stayed in stunning resort properties all over the globe— which inspired the methodical crafting and curation of elements that comprise my intimate surroundings. Eclectic themes of heritage, travel, and historical whimsy flow throughout my interior world. Nine shades of vibrant yellows from lemon to canary –rouse a mood of cheerfulness, vitality and creative invigoration. Palm trees dot the landscape, denoting idyllic paradise settings found in the Caribbean Isles and beyond.
Whether you reside in a high-rise condo or a sprawling manor, you, too, can transform your safe haven into an oasis of tranquility and calm. Re-design and decorate your domain with uplifting adornments that feed your soul. During times of uncertainty, home is the only place where you have complete control.
It’s been said that William Shakespeare wrote three plays King Lear, Macbeth, and Antony and Cleopatra, as he hibernated, circa the Bubonic Plague era. Home, in the best and worst of times, should kindle your innate power and passion. Pen a long postponed book, learn to paint, or develop an innovative web site to launch your post-Corona dream career!
Assemble a virtual tribe of like-minded collaborators who fuel your ambition. Life enhancing video courses and Zoom conferences are only a keystroke away.
Backyard
When you expand your network outside your own backyard, you never know whom you’ll meet or where connections will lead. In one whirlwind day of Quarantine, I collaborated with my virtual SisStar-Squad in Cambodia, Egypt, Germany, Japan and South Africa!
Admittedly, the only reason I have a kitchen is because it came with the house. Thanks to online cooking demonstrations and a resident husband-alias-chef, I’ve found myself experimenting with innovative comfort cuisine and concocting a medley of relaxing organic teas. What’s more, we’ve mastered the culinary aesthetics of “pretty food”–oftentimes grabbing palm leaves from outdoors to act as a placemats, and garnishing dishes with the finesse of a Michelin star wannabe. Eat your heart out Wolfgang Puck!
Veteran publicist and luxury lifestyle experience-aholic, Regina Lynch-Hudson, pens MadameXhales, slated towards the vintage of woman that according to studies: enjoys more time to travel, indulges in longer trips, and selects more extravagant travel accommodations. The exacting taste of MadameXhales finds her exploring destinations, cruises, resorts, spas, and extracurricular activities—where like-minded Xhalers have experienced inner-exhilaration! © Contact MadameXhales: thewritepublicist@earthlink.net
Noodles and Salad on Palms
Breakfast avocado-bread on Palms
Remote Working 1.0: IT'S ALL ABOUT PERSPECTIVE BUSINESS Business
BY KIM MOORE
Over the last few months a number of us have had to make the transition from working in our offices, to carving out a place in our homes. For some it's been a challenge and for others it’s created a new normal that’s brought out their best. So, let’s explore this further, how could turning your work life upside down bring about a level of calmness and order? Well, for some they’ve done it by embracing the uncertainty and welcoming the new opportunity working in a remote environment creates. For example, you’ve been able to pick the décor, set up a workplace that works for you, the café’ (“our kitchen”) always has your favorites. Not to mention, you’ve been on time for all of your meetings, since they’re all a click away. If this sounds like the happiness you’ve been experiencing then join the crowd.
However, we can’t forget about those who haven’t quite found their way around this remote environment. Change can be difficult anytime; however, throw in searching for basic necessities (e.g. toilet paper, paper towels) sparked by the COVID-19 pandemic and on top of that home teaching and that’s a recipe we don’t want to mix too often. Clearly, this is where you do your favorite mom
or dad impression of “it’s all about perspective”. Though, I hate to admit it, once again they were right! Just how did they get to be so darn smart I’ll never know? To that end, this is the perfect transition to the list of tips that can help you gain that perspective needed to make your transition into the world of working remotely easier.
ACCEPTANCE– The world as we knew it has changed. It’s okay to acknowledge your feelings about the change, but not let it paralyze you.
CREATE A SCHEDULE– One of the best things that you can do at the onset is establish a schedule. You’ll need to take into account when you’re most productive and when you’re at your best for meetings. It’s important that you build in a lunch and a break; otherwise, you may burn out even while working remotely.
PLAN– You now have an opportunity to develop a plan that works best for you to achieve results in your new work environment. Whether that’s creating a standing slot on your calendar to assess your progress, or participating in professional development activities.
MENTAL HEALTH CHECK-INS
–
As much as you’re committed to the success of your work, it is equally important to focus on your mental health in ensuring that you’re in touch with your feelings. Whether you’re all good and life is great or you’re struggling, it’s important to know where you are with your mental health compass. If you need help don’t hesitate to reach out to your human resources department to request EAP services.
COMMUNICATE– Make sure that in addition to your regularly scheduled meetings that you’re also identifying time to catch up with your colleagues on non-related work items such as family, current events, etc.
Set Boundaries - Avoid having your remote work life blur the lines with your family life. The separation needs to remain even if both activities are occurring in the same place.
AVOID CABIN FEVER
– Get up and move around. Go outside. Take a break even if it’s just driving around your neighborhood.
Now that you have the list, it’s time to implement it and remember that life is what we make it, even when it’s unplanned.
University of West Florida, Bachelor of Science in Psychology with minors in Public Administration & Sociology Graduate
“I expected my final semester of college to be EPIC! I can say that it certainly has been, but not in any way that I could have I expected. While this moment in time is bittersweet, I challenge all of us who may not be able to celebrate the culmination of the last four years in the ways that we planned, to spend time focusing on what really matters. Our safety and health, our families, our positive accomplishments and our future should be our priorities. I refuse to wallow in negativity, that’s too easy. I’m thinking about what’s next and I challenge all the 2020 graduates to do the same.”
Accomplishments: UWF Student Body President, Florida Student Association-Chair, Florida Board of Governors, UWF Board of Trustees, UWF Center for EntrepreneurshipEntrepreneur in Residence and Emergency Housing Assistance Program-Founder
WOMEN
Chasity O'Steen
FSU Law School graduate, Chasity Osteen is a PastPresident of Tallahassee Women Lawyers and has previously served on the Second Circuit Grievance Committee. She was honored to serve in various leadership positions as a member of the Florida Bar Standing Committee on Diversity and Inclusion, and she recently completed her second term on the Second Judicial Circuit Nominating Commission. Chasity was selected as the 2019 Florida Government Bar Association Government Attorney of the Year.
Conqualla Scott
is the recipient of the 2020 DeBoles-Johnson Foundation Award. She is a senior at James S. Rickards High School. "I am grateful for being selected as a DJF scholarship recipient. Earning this scholarship means that I have served my community, school, family, and church well. Being a recipient of such a distinguished award has been a dream of mine since I was younger, and the fact that I received such an honor is a true blessing."
Punam Bhakta recently appointed to Executive Assistant at TWM, as well as Administrative Specialist II, office of Diversity and Inclusion, City of Tallahassee. Punam is a graduate of Flagler University in Business Administration. Punam enjoys Tallahassee trails, community service, volunteering, spending time with family and friends and practicing yoga.
WELLNESS Wellness
DIY SPA: WARM THE SOUL WITH SELF-CARE & SELF-LOVE
BY DR. MICHELLE A. MITCHAM, LMHC, NCC
Breathe. Relax. Retreat.
Indulge yourself in a DIY, warm the soul, self-care spa. Practicing mindfulness is a gift. Reduce stress and anxiety by practicing self-love. Remember that you must first put on your oxygen mask before you can help others. Take a time out and make an appointment with self – me time. To be the best version of you and be the best for others, it is critical to embrace that you deserve of this treat. First, set the mood. Unplug from all electronics and social media. Surround yourself with fragrant candles, dim lights, while you sip on cucumber water or spearmint tea, and turn on your favorite playlist. Draw a hot bath with fizzing mint bath bombs. Pamper your face with a soothing mask. Soak, breathe deeply and lose yourself in meditation, in the quiet of your own thoughts or the peacefulness of prayer. You are worthy. Be your best self by warming your soul with self-care and self-love. Why not you?
Tavia Rahki
Wellness
AT HOME HEALTH & FITNESS TIPS
CHANTELL BELL, CPT, CFT, PILATES | FIT & FUNCTIONAL
Are you interested in creating an at-home fitness regimen? Maybe you are still waiting for your gym to reopen or hesitant to start going back to fitness group classes. Although some business models are opening their doors, gyms and fitness studios may still remain closed. That leaves working out at home many people’s only option. You can definitely still get a complete workout without leaving your home.
At Fit and Functional, the trainers encourage members to try and match their at-home fitness level to their in-gym intensity percentage. This way, the member is more apt to adapt to fitness as a lifestyle and feel the same rewards of a stellar workout. Exercising at your personal residence can make your routine’s sustainability more practical. There is no commute time involved, so your post workout meal and shower are at your fingertips!
Many fitness experts would agree that it doesn’t take much effort or funds to design an effective workout program at home. Even without props or machines, individuals can build muscles and burn calories using household areas and items. An effective fitness program has five elements, all of which can be achieved in your home. A warm-up, strengthening training, cardiovascular training, flexibility, and a cool down; all can be accomplished in your home space.
Every workout should begin with a general warm-up. This element is key. During the warm-up the body’s temperature, heart, and breathing rate increases, promoting blood flow and robust circulation. As you warm-up, you are preparing the body for a next level performance workload and encouraging muscle stimulation. This warm-up is important for easing into the exercise to reduce your chance of an injury. It’s like getting your body prepared for a shift in physical exertion and energy output. Tip: The most important thing to remember about the warm-up is the workout hasn’t started yet. The warmup activity should be relatively easily for your personal fitness level. Examples of warm-up exercises are leg swings, good
mornings, shoulder/arm circles, jumping jacks, butt kicks, and stationary marching.
A strength training workout focuses on exercises that improves muscular strength and endurance. Strength training is the best tactic for improving your metabolism because this increases muscle mass and muscles have a high energy demand. This energy demand is what leads to burning calories. Strength training workouts promote the body to continue burning calories even after your workout. Tip: focus on form, not weight. Poor form can prompt injuries and delay progress toward your goals. Align your body correctly and move smoothly through the exercise. Examples of strength training exercises are push-ups, dips, single leg squats, walk out planks, hip thrusters, and full body V-ups.
The cardiovascular training portion is still extremely important, these are the exercises that will physically condition the heart, lungs, and associated blood vessels. In addition to the upkeep of your heart and lungs, cardio training also burns calories and is your primary tool for weight management. Tip: If your goal is fat loss, incorporate high intensity cardio exercises four to six times per week into your weekly training program. Examples of cardiovascular training exercises are lateral shuffles, squat jacks, burpees, high knees, mountain climbers, and jump lunges.
Flexibility training is often overlooked, but another vital aspect of fitness. This training element allows for increased range of motion while building strength and stability. Stretching can also improve balance, reduce injury and increase stability. Tip: reduced mobility of a joint is not always a sign of an injury; it could be due to tight or stiff muscles. Incorporating a foam roller in your flexibility program help release the tension in the muscle that could be restricting movement. Examples of flexibility exercises are standing hip flexor stretch, seated head towards knee stretch, and supine figure four stretch.
The cool down is lower intensity exercise performed after more intense activity, to allow the body to gradually transition to resting or near resting state. This is especially important to prevent venous pooling and maintain balanced circulation post workout. Tip: If your legs feel full even after your cool down, find a place to elevate your legs and rest for 5-10 minutes. Examples of cool down exercises are supine knee to chest, standing quadriceps pull, downward dog, seated head to knee forward bend, spinal twist, and corpse pose.
Following these tips will ensure that you’re at home workout programs are effective, time efficient, specific to your goals, impractical to adapt to your lifestyle.
Dr. Kerry McCord has practiced “the best of natural medicine” since 1973. He is a renowned clinician, author and educator, internationally known for his contributions to the practice of applied kinesiology.
He uniquely serves those whose life has been disrupted by persistent and seemingly unresolvable health challenges.
What Women Are Saying:
“After years of pain in my right arm, legs and back, I was resigned to the fact that I would have to live like this for the rest of my life. Every morning I awakened with varying degrees of discomfort, especially aggravated when I tried to walk.
Thank God, I was referred to Dr. McCord. He has a warm and comforting manner, is brilliant and engaging. None of his treatment involved medication or shots. Best of all, after my first visit, my once chronic pain was gone and has not returned.”
FOOD Food
SHEET PAN NACHOS
RECIPE BY REBECCA WEAVER
Feeling stuck inside? Need a great recipe to spice up your quarantine lunches or dinners? No reason to settle into routine food with a recipe as fun and versatile as nachos. And we aren’t just talking about ANY nacho. These are sheet pan nachos! What is the difference? I am glad you asked! Sheet pan nachos are an easy twist on traditional nachos, except these tortilla chips are served warm and loaded with so much flavor (like flavor explosion in your mouth).
Sheet pan nachos are such a great dish for many reasons. From the affordability of the ingredients, to the ease of making the dish, from the number of hungry mouths it feeds, to the immense flavor; this is one dish that is sure to be a family favorite! With everyone at home, this is also a dish the younger children can help with, as well as teens that can make it on their own.
2 tablespoons olive oil
1 pound ground chicken*
1 tablespoon minced garlic
1 (1.25-ounce) package taco seasoning
1 cup fresh diced tomato
1/2 cup diced red onion
1/2 cup diced green pepper
1/2 cup chopped green onion
1 (15-ounce) can black beans, drained and rinsed
1 cup corn kernels frozen or canned (if canned, drain and rinse)
2 cups shredded Mexican cheese blend
12 ounces tortilla chips
Maybe you have a college student at home in need of an easy fix for “study food.” Either way, this recipe is where it’s at!
Versatility is one of the greatest things about sheet pan nachos, whether you are a carnivore at heart or a fervent vegetarian. For the meat eaters out there, feel free to add some flare with your favorite seared steak slices or grilled chicken. For a leaner version, ground chicken or turkey is the way to go. Seafood lover? Just add shrimp sautéed in butter, garlic and lime juice. For a clean, vegetarian option, omit meat altogether and take the flavor up a notch with diced sweet potatoes, mangos, tri-colored peppers or mushrooms. The possibilities are endless!
For a budget friendly dish that can feed your whole crew, you will definitely want to give this recipe a try!
Optional:
1 lime, cut into slices
1 large jalapeno, diced or thinly sliced
1/4 cup taco sauce
1/2 cup sour cream or ranch dressing (for serving)
1 avocado, thin sliced
3 tablespoons chopped fresh cilantro leaves
*ground chicken may also be substituted for ground turkey or ground beef, chicken, steak, pork or shrimp.
*For gluten-free, soy-free, dairy-free alternatives, for example; Daiya cheese, coconut cream.
1. Preheat oven to 400 degrees F. Lightly oil a nonstick baking sheet or coat with nonstick spray.
2. Heat olive oil in a large skillet over medium high heat. Add ground meat and garlic and cook until meat has browned, about 5 minutes, making sure to crumble the meat as it cooks, breaking it up with a spatula. Once meat has cooked through, stir in taco seasoning. Drain excess grease and liquid.
3. Place tortilla chips in a single layer onto the prepared baking sheet. Top with ground meat mixture, black beans, corn, diced red onions, diced green peppers and tomatoes making sure to spread all ingredients evenly over the tortilla chips. Top your masterpiece with shredded cheese blend, spreading evenly over entire surface of nachos.
4. Place into oven and bake until heated through and the cheese has melted, about 5 minutes.
5. Serve immediately, topped with avocado and lime slices, green onion, jalapeno and cilantro. Drizzle the taco sauce, sour cream or ranch dressing in a zig zag pattern across the entirety of the nachos or serve on the side for dipping, dolloping or splashing.
6. Dish twist: for added color and crunch, you can also add your red onions, tomatoes and green pepper after your nachos come out of the oven instead of adding them before the cheese and cooking them. The result will be a more vibrant dish with a bit more of a crunch from the fresh veggies.
WE Insire
If you desire with all your heart, friendship with every race on earth, your thought, spiritual and positive, will spread; it will become the desire of others, growing stronger and stronger, until it reaches the minds of all men.
