2013 YH March

March 2013

Dr. Alma Littles

is a local legend in her quest for better health knowledge and practices

Get a little

nutty with some healthy spreads

Need a goddess in your life?

Jill Welch is here for you

Moving your life forward after experiencing a loss

more pediatric

SPECIALists Big Bend’s Only

Pediatric ICU Region’s Only certified

Childlife Specialist

TMH.org/children

this Issue

March On the cover

14

dedication to her childhood dream Dr. Alma Littles’ dedication to her childhood dream enriches many people on a daily basis.

Plus…

12

Nutty butters spread some healthy alternatives.

Dr. Littles gives guidance to Daniel Tarazona, a first year medical student at FSU College of Medicine.

Also inside...

Photos by Long’s Photography 702 West Tharpe Street, Tallahassee 339-5799 www.longsphotography.com

06 Alternative Health

Acupuncture ignites energy pathways.

20 Mind | Body | Soul

Jill Welch can be the goddess in your life.

26 Makeover

There’s a wrap out there for you!

08 Mind Matters

Learning a language is a good mental workout.

22 Smart Fitness

Try these foods for fueling your workouts.

28 Your Time

Explore the concepts in moving forward after a loss.

18 Kidney Stones

There are ways to avoid them and lessen their impact.

24 Best Body

Some women still have decisions to make about contraception.

In every issue 4 Editor’s letter 30 Around town

Tallahassee.com/Health March 2013 YOUR HEALTH

3

First word

Living a dream T

hink back to when you were seven years old. Do you remember knowing what you wanted to be when you grew up? No clue here. I know my goals for a career changed several times and they ran the gamut; from teacher to tennis professional. It was impressive enough to learn about Dr. Alma Littles from her information online, but reading in this issue about how her whole life has been shaped by her dream as a seven year old just blows me away. I think she’ll blow you away too. Her life’s work makes you want to thank her again and again for what she is doing for women, men, families and students. When you learn more about her and think of how all of her actions are improving the lives of so many people in our area and beyond you will know why she is a local legend. And Dr. Alma Littles is so humble. Enjoy reading her story by Kati Schardl.

“Nutty butters” is a phrase that is more than just fun to say. It represents a whole new world out there for spreading the good and tasty protein in nuts and seeds. Kathy Radford tells you what varieties are available and where you can pick them up in Tallahassee.

Marina Brown enlightens us with a primer on acupuncture and acupressure. It’s interesting to find out how many diagnostic avenues that acupuncturists use to determine health issues.

So once again this month we reflect on the complexities of life along with the awe inspiring actions of those around us. Keep moving forward!

See you next month on March 27.

I would definitely learn a new language if the reward was a trip to use my newly found talent.

Memorizing that French dialogue in high school never got me anywhere.

But now I learn that acquiring a second language does a lot for your mind. There are so many different ways to learn and reinforce your new language that now it is a lot more enticing to attempt. So pick a country and have fun.

We have a goddess in the house this month. Jill Welch is well known in Tallahassee as The Kitchen Goddess.

She’s got some great tips for fine living and some classes coming up to help you enhance your health.

Elisa Oberliesen accepted a challenging assignment this month.

How do you overcome a loss?

Whether it’s a relationship or a loved one, the process can be just as painful. Grief and loss have a process and even choosing to “do nothing” is still a choice in the journey. Elise found a list of ideas that help you to move forward.

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

President and Publisher

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CONTRIBUTING WRITERS

Kathleen Back Brady Marina Brown Kevin Cummings Tricia Dulaney Kenya McCollum Elise Oberliesen Kathy Radford Kati Schardl

Designer

April Miller

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ONLINE

Find a digital copy of the magazine and all this month’s articles, along with stories from past issues, online at Tallahassee.com/health.

Your Health Magazine is published 12 times a year by the Tallahassee Democrat at 277 N. Magnolia Drive, Tallahassee, FL 32301. No part of this magazine may be reproduced without the consent of the publisher. Your Health Magazine is not responsible for unsolicited manuscripts, photos and artwork.

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YOUR HEALTH March 2013

ALTERNATIVE HEALTH

Acupuncture

By Marina Brown

gets right to the point

I

f you’re a natural skeptic when it come to ‘newfangled’ cures and promises of health—if something tried, true and proven over the years is what you’re after, then look back “two or three thousand years”—to acupuncture and acupressure.

Suki Horne, R.N., D.A., a Tallahassee acupuncturist and registered nurse, found her calling at the Florida School of Acupuncture and Oriental Medicine in Gainesville fourteen years ago after her mother’s successful experiment with the ancient alternative.

“Acupuncture and acupressure are based on the existence of meridians,” she says. “These are energy pathways that flow throughout the body. Due to injuries, inflammation, toxins, stress, these pathways of the body’s Chi, or energy, can become blocked, causing pain and symptoms of illness.”

Horne acknowledges that while studying oriental medicine, as a practicing nurse schooled in western science, she often had to take a leap of faith. “And certainly today, if I were having a heart attack or broke my leg, I would want a cardiologist and an orthopedic surgeon.” But she says she has seen hundreds of patients with back problems, chronic pain, headaches, smoking and weight disorders, kidney, liver and gastric distress relieved of their symptoms permanently through acupuncture.

First comes the assessment. “Though it seems strange, eastern medicine sees analogs of the human body in its other parts. For instance, parts of the ear have a connection to specific organs and parts of the body. The face as well. On the head, the top represents the liver, the sides, the gallbladder, the forehead the stomach, and so on. When we insert tiny needles no thicker than a hair into the meridians reaching to the ear or face, back or toe, we are actually trying to reestablish proper energy flow to the internal parts of the body that are connected to that ear or toe.”

In addition, acupuncturists make detailed notes on the characteristics of the pulse and the ‘geography’ of the 6

YOUR HEALTH March 2013

tongue. “I can often tell if a young woman is pregnant by the quality of her pulse,” says Horne. “It will be ‘slippery,’ like pearls on a plate.” She surveys the tongue for its color, coating and bumps.

“All of eastern medicine is related to nature,” she says.

“The five elements: Earth, metal, water, fire and wood correspond to our bodies and ourselves. We seek a balance or equilibrium of these forces when we treat for health.”

A patient with back problems lies on a massage table as Horne inserts delicate, sterile needles 1/8th of an inch thick along his spine. He feels nothing he says. Thirty minutes later, he arises, describing great relaxation, a certain kind of exhilaration. After several sessions, his pain has nearly disappeared.

Acupressure points use the same meridians, but are accessed with the hands rather than needles, Horne says.

Asked what is the most dramatic thing she does using eastern medicine, Horne describes burning a match-size roll of mugroot stood vertically on a pregnant woman’s toe to turn an in utero baby from its breach position. “It sounds unbelievable,” she says, “but I have done it many times.” v

After an acupuncturist has observed a patient’s color, vocal sound, odor, emotional state and demeanor, the practioner will prescribe a method for treating the underlying malady. If acupuncture is prescribed, the needles may remain in place, be ‘twirled’ manually or connected to a small electrical current that stimulates release of energy along the invisible meridians.

Other methods for symptom control are: Cupping: the placing of inverted, heated cups over an area to promote the flow of blood and of chi, the body’s energy.

Ashi-point stimulation: treating areas between meridians that are specifically tender and may need special attention.

Lasers: a new trend— the stimulation of acupressure points along the meridians using, instead of needles, low level lasers.

Moxibustion: the burning of herbal ‘wool’ collected from the underleaves of the mugroot plant in tiny pyramids over a given area. The herb is removed and the skin is not harmed, but its medicinal properties are carried into the body.

In Florida, registered acupuncturists must have graduated from an accredited school, pass state board examinations and attain continuing education credits.

Gua sha:

They are able to diagnose within their expertise and

the active scraping of the skin with a blunt, comb-like

prescribe so-called Chinese herbal preparations for

instrument to stimulate blood flow.

their patients.

March 2013 YOUR HEALTH

7

Mind matters

It’s never too late to learn a language

By Kenya McCullum

D

o you parlez-vous Français? Or hablas Español?

Have you always wanted to, but never had the time to learn?

It’s never too late to learn a foreign language. Although picking up languages may be easier for young people, if you’re interested in learning a new language and you’re dedicated to your goal, you can learn a new language at any age.

Language Learning Tips Learning a language is not just about attending classes or passively listening to foreign language tapes. In order 8

YOUR HEALTH March 2013

to master any language, you need to throw yourself into the process—and the following tips can help you do it.

Use the news. If you’re a news junkie, use the news to help you practice reading in the new language by finding translations of the top stories of the day.

“You are already familiar with certain news, so if you can find that news in the other language, you can see how the language is written and how sentences are constructed in that language,” said Agnieszka Johnson, assistant professor and language lab coordinator at Flagler College.

Breathe. Learning a language can be frustrating, and sometimes it feels as though you’ll never figure out all the nuances of the new language. This anxiety may affect you physically, which can hinder your mental ability to process language. The best way to get through this feeling, says Vernetta Freeney, a Houston-based blogger and entrepreneur who taught corporate ESL classes for over five years, is to just take a deep breath.

“That is by far the best way, and the most exciting way, to learn to respond to a variety of human situations in another language,” he said.

Make a list. No matter what language you’re trying to learn, you will find that about 5 to 10% of its words

“If you’re frustrated, that means your brain has locked up and you’re not going to be able to process anything,” she said. “You won’t hear anything that’s said and your brain is not going to translate anything that you want to say.”

Fall in love. You may wonder what love has got to do with learning a new language, but according to William Cloonan, chair of the Department of Modern Languages and Linguistics at Florida State University, dating someone who is a native speaker of the language you’re trying to learn can go a long way toward developing communication skills in that tongue.

March 2013 YOUR HEALTH

9

are used about 90% of the time. By making a list of the top 500 words in the new language, as well as the top 20 or 30 grammatical patterns, this will give you the foundation you need to speak that language in most situations.

Sing a song. In many ways, music is a universal language that we can all relate to, so when you’re studying a foreign language, learning songs can help you connect with the culture and gain an understanding of how native speakers communicate.

“If you can find music that you like in that culture, get a song, download the lyrics, and then work to understand every single word of that song and sing along with it,” said Mark Joyner, Founder and CEO of Simpleology and a former interpreter for the U.S. Army Military Intelligence Corps. “It’s almost miraculous because there’s something about the combination of the rhythm 10

YOUR HEALTH March 2013

of words with music that just fuses it into your brain and makes it almost unforgettable.”

Stay fit. Physical fitness is important for your overall health, and it can also help you with your language learning. If you’re physically active, more oxygen gets to your brain, which can make it easier for you to process the new language.

Be positive. Learning a new language is hard, but as long as you keep a positive mindset, you can get through the rough patches.

“You can learn a language at any age, what matters is how much interest you put in it,” said Joyner. “The key mental exercise is the acceptance that there is a hump that you’re going to have to get over, but you’ve got to just believe in yourself enough to get over that hump.

Once you do that and things start to click in your mind, your confidence is going to go up.” v

Building brain power through language Learning a foreign language not only broadens your horizons, it can also give your brain a boost. Dr. Susan DeVito, executive director of the Brain Balance Achievement Center in Nevada, explains the effects that language has on our brains this way: “When we learn a language, just like using our muscles, our brain cells grow larger and grow more connections—which increases the speed and coordination of communication with other brain cells and allows us to use more brain cells simultaneously. This literally makes us smarter and increases the size of our brain.”

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Essential NUTRITION

Nutty butters are healthy choices

by Kathy Radford

I

t’s not just peanut butter anymore. Today’s healthconscious consumer is discovering a whole new concept in spreads for bread: nut butters.

Peanut butter, of course, has long been a staple in American households, but butters of many varieties can now be found in cupboards as well.

If you have not yet discovered the pleasures of spreads made from almonds, pine nuts, cashews or any of the other nuts we can easily find in the local grocery store or specialty stores, this may be the time to experiment.

What you can’t find on a grocery store shelf, you can surely find online.

12

YOUR HEALTH March 2013

The national brand Nutella is a combination spread with main ingredients of hazelnuts, cocoa and milk.

Hazelnuts, or Filberts, as they are sometimes known, have a unique and vibrant taste on their own. When they are roasted and made into a butter for spreading on toast or waffles, they become a bit of heavenly delight.

Nutella, though, is not your only other option. Almond butter is reminiscent of those crescent-shaped cookies, cashew butter can be a tropical vacation for your tired taste buds and if you think pecan pie is the best use of our local abundance of the oblong nut, you might just change your mind when you sample delightful pecan butter.

So, what exactly, then, is nut butter? Well, contrary to what the name implies, it is not full of butter. It gets its name because it is spreadable like butter; that smoothness that allows for spreading without destroying the bread generally comes from oils, such as olive oil or coconut oil. If you look on the back of your ordinary jar of Jif or Skippy, you will likely see several other ingredients designed to increase shelf life and improve spreadability, and so forth, but nut butters do not have to be loaded with additives. In fact, if you are so inclined, you can even make your own nut butter, using whichever kind of nut you love the most. Whether or not you include other ingredients is up to you.

In Tallahassee, New Leaf Market and Fresh Market have grinders available for customers to make either peanut or almond butter, and Earth Fare has several. If you prefer to leave the making to others, all three stores also offer other varieties of nut butters; the most popular are almond, cashew and sesame seed butter (also known as tahini). If you want to be truly adventurous and try macadamia, pistachio, walnut or even pumpkin seed butter, why not try a google search for whatever you can’t find locally?

Health Benefits of Nuts If you grew up loving peanut butter sandwiches, you are in luck. It turns out that nuts pack a powerful nutritious punch, and if you can make or order your nut butters without artificial preservatives and additives, so much the better. And peanut butter is now all grown up; for your refined palate, you can find nut butters made from almonds, cashews, walnuts, pecans, macadamia, Brazil nuts and even more.

Seed and nut butters are high in protein, which helps build and sustain muscle health. If you are a vegetarian or just wish to cut down on your consumption of red meat, nuts and nut butters can be a great way to replace that protein you might otherwise be missing.

Nuts and seeds also tend to be high in unsaturated fats what nutritionists often call “the good fats� because they can help reduce LDL - and so may benefit your heart.

Magnesium is also found in several varieties of nuts: Almonds, Brazil nuts, and cashews are especially loaded with this mineral that assists with efficient utilization of Vitamin D and absorption of potassium. v

March 2013 YOUR HEALTH

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cover story

14

YOUR HEALTH March 2013

Dr. Alma Littles…

Reaching a dream and improving lives

By Kati Schardl

H

ow many 7-year-olds really know what they will be when they grow up?

When her second-grade teacher told her she was going to be a doctor, Alma Littles knew. Even though she wasn’t really sure what a doctor was, the words spoken by Hazel Jones at Stewart Street Elementary School in Quincy rang like a bell for the studious little girl.

“She saw something in me, and from that point on, when someone asked me what I wanted to be, I told them I wanted to be a doctor,” said Littles, who turns 53 in March and is now the chief academic officer for FSU’s College of Medicine.

“Any time we had career day at school, I would dress up as a doctor.”

Littles was the youngest of 12 children in a farmworker family in rural Gadsden County. To her, health care was what was provided at school or the local clinic. But as her desire to become a physician grew and she began tailoring her studies to fit that goal, she found a mentor in Quincy pediatrician Pat Woodward.

“I didn’t go to him much as a doctor,” she said.

“But I used him as a role model going through school. He encouraged me so much that when I was applying to medical school, I wanted to be a pediatrician. I ultimately ended up specializing in family medicine because I found I enjoyed adult medicine as well as pediatric medicine, and as a family physician, I could do both.”

All along, Littles had a desire to provide medical care to underserved populations – those who lacked access to or couldn’t afford adequate care.

That desire was fueled by personal experience.

“The seed was planted in the second grade, but the thought and goal matured,” she said. “It really was more of wanting to give back to the community where I grew up, recognizing, a need for more doctors. I lost my father to a second heart attack when I was 14 years old. I lost a sister later who died after childbirth, and I had seen a nephew die of dehydration.

“The more I learned about medicine and health care, the more it seemed the things I had witnessed should be preventable.”

After graduating from the University of Florida’s College of Medicine, Littles returned to Quincy in 1989 to open her own practice in family medicine.

“On the one hand, I had such a great feeling of accomplishment,” she said. “I knew there were a lot of people back home who were very proud of me. On the other hand, it was intimidating, because I was going to be taking care of the same folks who had been taking care of me.”

Roots and branches Even as she was establishing her practice in Quincy, Littles felt there was more she could do. She felt called to educate and inspire future physicians to serve those with no access or means to seek adequate preventive medical care. In 1996, she joined the faculty of Tallahassee Memorial HealthCare’s Family Medicine Residency Program and served as president of the Capital Medical Society. In 1999, she became residency director of the program, and was elected President of the Florida Academy of Family Physicians. Then in 2002 she was appointed chair of Family Medicine and Rural Health for FSU’s College of Medicine.

She was especially sensitive to the medical needs of women in rural populations.

“Women are the primary caregivers of the family’s health – they are the ones taking the children and making their husbands or significant others go to the doctor,” Littles said. “And there are issues that particularly affect women, like childbirth and the constant worry about breast cancer, even though heart disease is the No. 1 killer of both women and men. Just being able to carve out time for themselves is a burden – they are working, just like their male partners, but they also have to take care of the household.”

Littles was fortunate to have a husband, Gentle, who has been supportive of her career. When their March 2013 YOUR HEALTH

15

Makandall Saint Eloi, a first year medical student, takes direction from Dr. Littles on a practice patient “body” that has a heartbeat.

son Germaine was born, her husband stopped work to stay at home with the baby while Littles continued to work full time. When Germaine was 3, Gentle went back to work part time and currently works as a nurse technician at TMH. Germaine is now 20 and a student at TCC. At FSU, Littles works to recruit students who fit the College of Medicine’s mission to train physicians to care for the elderly and other underserved populations. She is looking for students like herself - students who want to make a difference.

“All medical school applicants are asked why they want to be a doctor,” Littles said. “The typical answer is because they want to help people. I tell them the admissions committee is looking for evidence of that – something beyond the academic background that shows they want to be involved in the community and have done volunteer work.

“We have found that particularly when it comes to rural service, the students who come from rural areas are more likely to want to practice in or go back to rural areas. We still face a significant challenge in terms of finding enough applicants who are qualified. In 16

YOUR HEALTH March 2013

rural areas, where school systems are more likely to be depressed, it’s difficult to get the academic background to allow students to get into college, period, and when they do get in, they may be starting out behind the other students.”

Under Littles, FSU maintains an academic outreach program for middle and high schools in rural areas and in Leon County to provide academic assistance and guidance for students on a medical track. And the College of Medicine sends its students out to serve in rural areas at regional campuses around the state, a program that has already borne fruit with students returning to their small communities to open practices.

Family time Littles’ schedule is hectic and her dedication keeps her on the road attending conferences and educational forums in addition to her duties at FSU. When she wants to wind down, she just goes home to Quincy, where she and Gentle still live, to reconnect with her extended family.

“That’s my biggest relaxation, spending time with family,” she said. “Whether it’s having barbecues at the house or going out to eat with my sisters or just sitting

and visiting with them. And I am very active in my church. I like to travel but unfortunately most of my travel is work-related. I am also a college sports fanatic.”

Littles misses the one-on-one human interaction of her medical practice. But she still runs into patients, who keep her up on what’s going on with them. And she has the satisfaction of knowing she is paying forward the faith her second grade teacher had in her, and is helping send new doctors out to serve those who need it most.

“I achieved what I did with the help of a lot of other people,” she said. “When I left my practice in Quincy, it was a difficult decision, but I felt I would be able to reach more patients by helping to encourage and motivate more doctors to go into rural communities to practice.”

“And it’s still an ongoing learning experience for me.” v

Dr. Alma Littles is a Local Legend– literally.

In 2004, Congressman Allen Boyd nominated the Quincy-born doctor and educator to be included in the Local Legends gallery sponsored jointly by the National Institutes of Health’s National Library of Medicine, the NIH Office of Women’s Health Research and the American Medical Women’s Association. The gallery showcases women physicians who “have demonstrated commitment, originality, innovation or creativity in their fields of medicine.”

It’s one of many accolades bestowed on Littles for her dedication to recruiting and training doctors to practice rural medicine. She has also served as president of the Florida Academy of Family Physicians (1999-2000), as well as its chairman of the board (2000-2001), and was president of the Capital Medical Society in 1996.

In 1999, Littles became residency director of Tallahassee Memorial HealthCare’s Family Practice Residency Program. She was appointed chair of the Department of Family Medicine and Rural Health at FSU’s College of Medicine in 2002 and was appointed associate dean for academic affairs in 2003.

Littles’ list of honors includes: • Florida Academy of Family Physicians Young Leader Award – 1991 • Florida Academy of Family Physicians Family Doctor of the Year Award – 1993 • Society of Teachers of Family Medicine, New Faculty Development Award – 1997 • TMH Family Practice Director’s Award for Outstanding Faculty – 1999 • UNC, Chapel Hill, Dept. of Family Medicine Fellowship in Faculty Development – 1998-99 • National Institute for Program Development Director Development Fellowship – 2000-2001 • FSU College of Medicine Faculty Council Outstanding Faculty Service Award – 2007 • Florida Academy of Family Physicians Distinguished Service Award – 2007 • One of the Tallahassee Democrat’s 25 Women You Need to Know – 2010

March 2013 YOUR HEALTH

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feature

Ouch!

Avoid that kidney stone

BY KEVIN CUMMINGS

I

f you’ve ever had a kidney stone, you know they are no laughing matter. Unfortunately, many people are predisposed to kidney stones, whether through genetics or diet. However, there are ways to lessen your chances of getting stones or even avoiding them altogether. Here are the four types of kidney stones and how you can avoid each one. calcium oxalate is the most common type of kidney stone, which accounts for 80-90% of all stones.

Oxalates are naturally-occurring substances found in plants, animals, and in humans. People who suffer from this type of stone are usually encouraged to eat a diet low in oxalates. That means cutting out chocolate, nuts, cheese, greens such as collards and spinach, and even vitamin C. On the other hand, citrus fruits such as lemons can help prevent the formation of stones. Also, beware any products touted as stone dissolvers. “There is nothing a person can take to dissolve a calcium oxalate stone,” says J. Daniell Rackley, M.D., of the Southeastern Urological Center in Tallahassee. “There are products that supposedly work but it is false advertising.”

Uric acid stones make up less than 10% of all kidney stones. They are also treated by diet – eating less animal protein and spinach and cutting back on the alcohol. The supplement potassium citrate can 18

YOUR HEALTH March 2013

help in dissolving uric acid stones. In some states it is available over-the-counter but, in others, a prescription is required. Check with your physician first as too much potassium citrate can cause other health problems.

Medications can help as well.

Struvite stones also make up less than 10% of kidney stones and are found mainly in women and children with urinary tract infections. Treating the infection is often effective. Preventing struvite stones depends on staying infection free. Diet has not been shown to affect struvite stone formation.

Cystine stones are 100% hereditary but only account for less than 2% of all kidney stones. A patient’s diet can be altered but medication is usually prescribed to avoid further stones. “There is definitely a hereditary component with kidney stones, especially with close relatives,” Rackley says. “Genes play a smaller role with other types of stones but that just means the person is predisposed.” The supplement potassium citrate can also help in dissolving cystine stones.

In kidney stone prevention, the environment is more important than heredity. The main culprit is typically dehydration so kidney stones tend to be more common in warmer climates where people suffer more from lack of fluids. For years there has been a suggestion that soft drinks can cause kidney stones. Rackley says there is

no basis for this belief. “It doesn’t matter where your water comes from. Water is best but if you get it from an occasional soft drink, that’s okay, too,” he says.

“A person should produce two liters of urine a day so that means drinking about three liters of fluid.” For all kidney stones, avoid food and drink high in sodium and leave the salt shaker in the cupboard.

Depending on your situation, you may not be able to completely avoid kidney stones. However, by keeping your body hydrated, maintaining a sensible diet and seeing your doctor regularly, you may be bothered less often by them. v

For kidney stone sufferers looking for natural remedies, there are a few to choose from.

Products on the market typically contain a combination of herbs. Chris Terrell, manager of New Leaf Market in Tallahassee, says the most common ones are marshmallow root and gravel root. These are often taken individually. “Marshmallow root can be used in a tincture or tea. It detoxes the kidneys and eliminates the stone,” Terrell says. Gravel root (also known as Joe-Pye weed) can also help dissolve kidney stones. However, it is not for women who are pregnant or nursing.

Magnesium can be beneficial, especially for people taking calcium as a supplement. While dietary calcium such as milk is not proven to cause kidney stones, studies show calcium supplements can. Magnesium helps break down the calcium so it will pass through the kidneys easily.

“If it’s clinically supported or been proven over time, it’ll probably work,” Terrell says. “If you’re guessing it might work, it probably won’t.”

Terrell suggests consulting with a naturopathic doctor or a dietitian who specializes in herbs and vitamins. “But if the symptoms get worse or just don’t improve, call your primary doctor,” he says.

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Mind | Body | Soul

The Kitchen Goddess’s Guide to Fine Living

BY JILL WELCH

I

t helps to be positive, think good thoughts and appreciate the gifts of life. It helps to laugh, dance and do uplifting things. What you think about becomes reality, according to the law of attraction. I am here to attest to that.

I had a slow couple of months and it was beginning to get the best of me. Owning a business can be that way. You are never certain of the future, experiencing highs and lows, feast and famine. I was feeling pretty down about my situation, and having a hard time being present and not worrying. I decided to do a little experiment.

I decided I would notice things that I was thankful for each day. And on top of that, not mention anything but the positive, becoming aware and thankful for even the small gifts that would happen on a daily basis, like finding a penny or laughing with a friend. So each day I wrote down all the good that occurred in my life. Within a few days, I stopped worrying about my money problems or any problem in my life.

I was continuing to be proactive, looking for work and advertising my businesses, but I was no longer afraid. I felt happier and less 20

YOUR HEALTH March 2013

stressed out. I was just enjoying my days and using my free time to take good care of myself, organize my house and work on some writing and other business activities that I would have normally put off. My life began to feel lighter and more fun.

Then the calls started coming in. I got a new midwifery client, several cleanse clients, people wanting health consultations and a job as a private chef. The flow was happening again. You could say it was just coincidence, and maybe it was, but possibly my little experiment had really worked.

Perhaps putting positive intention into my every day thinking had the effect I was hoping for.

Concentrating on the good actually seemed to expand the good. I will not know if it was timing or my action, but I will keep testing this experiment and see if it continues to work. I know that at least I felt better, even before the work started coming in. I was more at peace and happier with my situation.

I felt alive and secure. I trusted the universe to answer my call, to respond to my efforts and desires.

Just thinking positive thoughts and

noticing all the gifts I received and all that I already had, created in me a serenity that magnified.

The Kitchen Goddess’s guide for fine living: • Rehydrate in the morning with a large glass of lemon water.

• Be grateful for specific things about your life daily.

• Go outside and bask in the sun for 10 to 15 minutes a day.

• Appreciate yourself every day. Find things that you like about yourself and notice those often, while being aware of and working to change the qualities you do not like about yourself.

• Drink at least 8 glasses of water daily.

• Make your house a place that you want to be, a place that feels nurturing, happy and healthy.

• Take a walk in the woods and notice nature.

• Laugh as often as possible, watch funny movies or tell jokes.

• Enlist children and spouses’ help with cooking and meal ideas.

• Dance

• Make cooking and preparing food for yourself a top priority and a daily task.

• Don’t take yourself too seriously. Life is an experience - make it the experience you want.

• If you do not like something about your life situation, make every effort to change it.

• Eat a diet rich in vegetables and natural foods, avoiding artificial preservatives, additives and colorings.

• Limit sugar and refined carbohydrates.

• Eat slowly and chew your food well.

• Exercise at least three times a week.

• Meditate and/or do yoga regularly for stress relief.

• Deal with your emotions by paying attention to how you feel, addressing problems and crying or emoting as needed.

Jill Welch, owner of The Kitchen Goddess, is a natural foods educator

and chef. Jill provides private and group-cleanse classes, health consultations, 30 Days to Health and Vitality Course and is a private chef. She has 19 years of experience in helping people improve their diet and lifestyle, lose weight and stabilize their moods by adopting a natural foods way of life. She provides information on the role of food in creating vibrant health and chronic disease and gives instruction on how to prepare meals that are healthy, beautiful and delicious.

She has extensive study and experimentation with macrobiotics, raw foods, vegan cooking, making traditional food healthy, and food and healing. You can visit her at her website www.thekitchengoddess. com or on Facebook. Upcoming classes include: Cleanse class, March 14 at 6 p.m., 30 Days to Health and Vitality, March 6, 6 p.m., and a Kimchee class at New leaf Market, March 21, 7:45 p.m. v

You’ll know when it’s time to get serious about her reproductive health.

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The earlier you start communicating with your daughter about her body and her period, the more receptive she will likely be when she is experiencing these changes.

Regular and casual conversation to learn about what is going on with your daughter’s reproductive health is extremely important. We’re here for you with answers to any questions you may have.

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obgynTallahassee.com (850) 877-3549

smart fitness

Before you work out,

chew on this!

BY TRICIA DULANEY

R

unning out of gas halfway through your workout?

Feeling sluggish, slow-starting? It might have more to do with your fuel choices than the condition of your chassis.

“So many people eat lunch, then nothing else all afternoon,” says Anna Jones, Premier Health and Fitness Club’s registered dietician. “They exercise after work and wonder why they have no energy, why they feel bad.” Your body, she adds, burns calories all day long, so it’s important to fuel your engine throughout the day.

But what if you’re exercising to lose weight? Doesn’t it make sense that the less you eat, the more stored calories you’ll use? “That’s a critical mistake,” Anna says. “When you skip meals, you don’t have anything to burn. This confuses your body, and it goes into starvation mode, slows down your metabolism. Eating is a good thing.” Anna spearheads Premier’s 10-week Fit & Trim program, which combines nutrition, exercise, and behavior modification. She tells her clients to concentrate on “whole, real foods, not ‘white carbs’ that won’t sustain the body.”

A healthy snack within an hour of exercise keeps your metabolism working efficiently. Dami Dulaney, a senior Exercise Science major at UWF, says, “You should include the three big fuels - carbs, protein and fats - for energy and recovery after your workout.”

Skip the double cheeseburger, however. A good preworkout snack would be a mixture of healthy carbs and proteins: peanut butter on whole wheat crackers, for example, or yogurt and granola. Protein bars have their place, but some are little more than crunchy candy bars. “There are good ones out there, but you have to be really careful and read the labels,” Anna advises. “Look for something with at least 10 grams of protein per bar.”

And watch out for hidden sugar. “Manufacturers use so many different words to hide the sugar,” she says. Your body, she adds, doesn’t see any real difference between refined white sugars and products such as honey, and there isn’t much research on sweeteners such as agave.

For hydration: “Water, water, water.” Healthy foods will replace the electrolytes lost in most workouts, Anna 22

YOUR HEALTH March 2013

says. “We’re too dependent on supplements. Electrolyte replacement drinks are often full of other things you don’t want, like sugars. A marathoner might need them.”

They do, asserts exercise science professor Dr. Ludmilla Cosio-Lima.

Dr. Cosio-Lima, veteran of 15 Ironman triathalons, points out that the nutritional demands of extreme competition are different from those of regular exercise. “For an Ironman triathalon, usually the athlete needs to have 1000-2000 calories three to four hours before the race – yes, we have to get up very early!” She has a large breakfast, then hydrates with an electrolyte drink 10 minutes before the race. From then on she consumes 250-300 liquid calories per hour, but, unlike some competitors, no solids. “Some people need more and some people need less.” The key, she says, is to race the way you train for the event, which includes a 112-mile bike, a 2.4 mile swim, and a 26.2 mile run. High performance indeed. v

High energy foods for fuel!

A high-performance engine requires high-performance fuel. “Be prepared,” Premier Health and Fitness Club’s registered dietician Anna Jones says. “People get into trouble when they don’t plan ahead. After a hard workout, you might feel you need sugar. If you’re starving and run into aa convenience store, there might be no good food choices.” Instead, she advises, pack whole, real foods like these for your pre- or post-workout snack.

• Smoothie with low-fat yogurt and fresh fruit • Fresh veggies with hummus or a yogurt-based dip And don’t forget younger athletes. There’s a long gap between the cafeteria and the soccer field, and growing bodies have an even greater need for fuel.

Tossing a cooler of healthy snacks into the car on the way to ferry the kids to gymnastics, swim team or basketball will keep them in top form, and might keep you out of the fast food drive-through lane.

• Banana or apple with a tablespoon peanut or almond butter • Greek yogurt and a piece of fruit • Cottage cheese (“Great source of protein!”) with a handful of berries • Granola or oatmeal with skim milk and fruit • Trail mix with nuts and fruit • Peanut or almond butter with whole-wheat crackers

March 2013 YOUR HEALTH

23

Best Body

Birth control now,

really?

By Kathleen Back Brady

O

ne bright spot of menopause is that women can finally stop worrying about birth control. But for women who are in perimenopause (beginning age fortysomething), contraception is still necessary to prevent pregnancy. Perimenopause causes a fluctuation in hormones sometimes resulting in irregular periods.

Many doctors advise continuing some form of contraception until a woman has gone at least one year to 18 months without a period. It’s best to confirm with your physician that you are in menopause before throwing caution to the wind.

Short of permanent contraceptive options such as a tubal ligation or your partner having a vasectomy, what options can offer a safe and effective form of contraception when there’s no longer a baby on your radar?

Hormonal Methods Hormonal methods of contraception, such as birth control pills, work well in a perimenopausal woman who doesn’t smoke and with no family history of blood clots, says Alex Davenport, M.D. They are also beneficial for women with dysfunctional bleeding or risk factors for endometrial cancer. Dr. Davenport stresses that birth control pills are not recommended for women 35 years and older who smoke. In fact, he says, for a patient who smokes or is prone to blood clots, the risks of birth control pills outweigh the benefits, and other forms of birth control need to be explored.

The first birth control pills, says Christopher Sundstrom, M.D., were made available to women in the 1960s. But, Dr. Sundstrom notes, “In the 60s, women’s choices for contraception were very limited. Today there are so many options, and it can be confusing to choose the right one.”

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YOUR HEALTH March 2013

Certain health conditions such as uncontrolled high blood pressure, diabetes and certain types of migraine headaches make birth control pills unsafe, says Dr. Sundstrom. He also says that women need to commit to taking a pill every day for birth control pills to be effective. Other options in hormonal contraception include vaginal rings and transdermal patches.

For a woman with no risk factors who chooses hormonal methods of contraception, how long can she safely take them? The length of time a woman can stay on hormonal contraception will vary depending on individual health and goals, says Dr. Sundstrom.

There are even some benefits in taking the pill for longer periods. A patient who takes the pill for 10 years reduces her risk of ovarian cancer by approximately 50%. And smaller benefits are seen even with uterine and colon cancer, he says. But estrogen-containing contraception increases stroke risks and the potential to develop dangerous blood clots. The first birth control pills on the market contained an enormous amount of estrogen but today all birth control pills are considered to be low-dose birth control pills, with relatively small risks.

Long-acting Reversible Contraception Long-acting reversible contraception (known as LARC) provide contraception for longer periods of time without requiring any action by the user. Intrauterine devices (IUDs) and subdermal contraceptive implants are two forms of LARC. Dr. Davenport says that they don’t require patient compliance – no need to remember to take a daily pill ­­— and have very low failure rates.

Dr. Davenport notes that the highly effective IUDs are great if you’re 40 years old since they last about 10 years. And they don’t disrupt spontaneity. The downside of IUDs is their expense and the fact that they

may not always be covered by insurance. Progestinreleasing IUDS work well if you have erratic ovarian function, he says. There are different types of IUDs that your physician can recommend to best suit your needs.

Some chemical contraceptives, such as Nexplalon, are match-sized rods which are inserted into your arm. They are time-released for up to five years.

Should a woman periodically switch the type of birth control she uses, especially as she approaches menopause? Birth control methods do not need to be changed unless you have side effects or other complications related to the method you are using. If there are changes in your health that could make birth control unsafe (such as developing high blood pressure), you should speak to your gynecologist or primary care provider. v

Women are encouraged not to make decisions regarding health, particularly contraception, based on information obtained through the media or from the advice of friends and family. There is never a substitute for a visit with your physician who can make recommendations for your own individual needs based on your health and particular risk factors. Here are some pros and cons of various birth control methods.

Think risks-benefits and alternatives.

Easy to use Readily available over the counter

Cons May reduce spontaneity

Sterilization

Requires periodic refitting

(Tubal Ligation or Vasectomy)

Less effective than other methods

Pros

Permanent; highly effective

Birth control pills

Tubal ligation immediately effective

Pros Variety of options available

Cons Requires surgery Vasectomy may take a few months to be effective

Barrier Methods

Regulates menstrual cycle Decreased risk of endometrial and ovarian cancer

Cons

(Male and Female condoms and cervical caps)

No protection against HIV/STDs

Pros Protection from HPV, HIV and STIs when used properly

Side effects Risks for women who smoke

Very few side effects

IUDs

Cons

Pros

Reduced spontaneity

Longevity - lasts Five years for the Mirena and 10 years for the Paragard

Reduced sensation Potential for allergic reaction

Low side effect profile

Typical inconsistent use is associated with reduced effectiveness

Spermicidal Methods (Diaphragm with contraceptive jelly or foam

Cons Not recommended for women not in monogamous relationships Can be expelled

Pros

Can cause problematic bleeding

Few side effects

No STD protection

March 2013 YOUR HEALTH

25

Make over

Call it a wrap A luxurious body wrap can make you feel better and look slimmer—all in under an hour

H

ave you ever seen a fat mummy? Getting wrapped up like one might help you trim and tone your body just in time for swimsuit season.

According to a recent study by the U.S. Spa Industry, body wraps are the third most popular offering at spas.

And no wonder. A body wrap can make your look and feel better—and when it comes with all the bells and whistles can be an incredibly luxurious experience.

Body wraps, or body masks as they are sometimes called, have come a long way since the days when getting a body wrap meant being wound up in Saran wrap like the thanksgiving leftovers, with the aim of heating you up and sweating off a few pounds. The goal is not that different these days, but the method is far more sophisticated.

26

YOUR HEALTH March 2013

These days the aim is often more detoxification and firming than actual weight loss, though temporary weight loss is possible as well. Various herbs or other botanicals, salts, or oils are used to generate a metabolic reaction, not to mention making you feel pampered.

The entire process is both more natural and elegant these days.

What To Expect Most spas will start with a dry brush of your skin or perhaps a gentle exfoliation using a sugar or salt scrub.

Then your skin will be slathered in a mask. At most spas you will get a choice of mask ingredients. For example, The Spa at Pointe Verde Inn and Club in Ponte Vedra Beach, offers a choice of green tea and seaweed, or a blueberry-soy mixture, explains Tara Shewey, spa manager.

You’ll then be wrapped in either fabric or mylar sheets.

You’ll stay wrapped for 15 or 20 minutes. Meanwhile, you may be treated to a hot oil scalp massage (this comes with the green tea and seaweed wrap at Ponte Vedra). Then the wrapping is removed and you shower. At some spas you’ll get a nice mini-massage afterwards—wraps are typically administered by certified massage therapists.

Is It Safe?

Like most spa treatments, body wraps aren’t regulated by the FDA, so there have been no safety studies on them. However there is no reason to expect that they aren’t safe. Just be

According to Shewey, depending on the contents, the mask will cause a metabolic reaction, increasing circulation to the area. The process “increases oxygen uptake in the skin cells and burns fat cells in fatty tissue,” says Shewey.

sure you aren’t allergic to any of the ingredients

The result? Firmer, smoother skin, and possibly thanks to the water loss from sweating, some temporary weight loss.

Even if the scale doesn’t show it, you’ll look trimmer and firmer when the wraps come off.

before you call it a wrap, though. Depending

The effects are only temporary—lasting anywhere from a few days to a couple of weeks. Shewey recommends a series of six treatments over the course of two or three months.

who are claustrophobic may want to pass on

in the mask, and always choose a reputable spa or massage therapist.

You might want to keep a few things in mind on the type of wrap and the ingredients in the mask, you may feel a lot of heat and sweating.

If you are prone to dizziness when hot, this might not be the best treatment for you. People wraps as well. Wraps are an extremely popular spa treatment and most people who try them love them and go back for more.

DIY Depending on spa and level of service you choose, body wraps can get pricey. You can save money as well as time, however, by doing maintenance wraps at home. Kits are available through many online sources, but it would be best to ask for recommendations at the spa where you get your initial treatment. Consider teaming up with a friend for your home wraps so you can help each other with the wrapping and give each other scalp massages while the wraps are on. v

March 2013 YOUR HEALTH

27

Your Time

Where do we go when it’s over?

Cutting our losses

By Elise Oberliesen

F

riendships start. Friendships end. Same with relationships. Whether we’re mourning the death of a loved one or the loss of an unfixable marriage, picking ourselves up and moving on inevitably takes time, patience and a heaping dose of self care.

Do you collect friends the way you collect new shades of lipstick, only to discover they no longer shine the way they used to? Have you found yourself kicking around at coffee shops enduring the mindless, chit-chat of quasi-friends, yet unable to bring yourself to bid them farewell?

If that sounds familiar, then consider your options.

Maybe it’s time to have a heart-to-heart discussion, says Leslie S. Clark, MSW, LCSW with Tallahassee Counseling Center. But then again, maybe not.

That’s because there’s no one size fits all scenario for terminating friendships. “Maybe you’re on different paths.”

Break ups. They shred your heart into a million pulpy little pieces. But it’s during the days and weeks ahead when you’re sitting alone picking cat hair off your sweater or watching reruns of “The Big Bang Theory” that loneliness creeps in.

Instead of torturing yourself with chocolate truffles or sob stories hyper-focused on every mistake you’ve made since fifth-grade, realize it’s just “distorted thinking” keeping you stuck, says clinical psychologist Dr. Elizabeth Lombardo, PhD, and author of “A Happy You, Your Ultimate Prescription for Happiness.”

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YOUR HEALTH March 2013

Acknowledge your stress level, she says. Because when we’re overwrought with extreme stress, the mind needlessly dips into the smorgasbord of negative thinking.

Simply, or not so simply, don’t buy into your negative thoughts, “Oh I’m never going to find someone, I’m always going to be alone,” says Lombardo. “It makes coping with a loss a lot more difficult.”

Another way to break free from negative thinking, is to distract yourself with feel-good moments. “It can be listening to a favorite song, movement, dance, or even jumping on the bed,” says Lombardo.

Clark suggests grounding yourself in the now, not the yesterday. “A lot of times when there’s a break up, you’re missing what was, so you’re really longing and missing the past experiences with the relationship.”

Do acknowledge the feelings of loss, says Clark, but try to get back into the “present moment.” She suggests using mindfulness techniques. It starts with acceptance, a word that sometimes carries lots of waiting. “Allow yourself to have the feelings you feel,” says Clark.

Including the torrent of trapped emotions raging through you as they try to escape.

Change Your Life Today

Maybe you’re missing someone who passed away. It’s easy to feel consumed by sadness, anger or guilt. If you push prickly feelings away, Clark says sometimes that only intensifies the feelings. Instead, try to nudge yourself back into “present moment awareness,” she says. Also listen to your own needs. Maybe you need to sit with your pet and a steaming pot of tea.

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When you’re trying to pick yourself up and move on, Lombardo says, “Find a sense of purpose that’s not tied to the person you’ve lost.” Access your “core values or what matters to you,” she says. Knowing those answers helps ignite your life’s purpose. “The research overwhelmingly shows the happier people have a strong sense of meaning in their life,” says Lombardo.

• • • • • •

See Our Video on You Tube

Maybe you love horses or want to pursue your creative alter ego. “Anything from grabbing the paints, to cooking creative dishes,” says Lombardo. “When we’re creative in one area, we tend to become creative in other areas. Don’t be at all surprised if you start rearranging the whole house.

Appointm Botox by

• Avoid living in the past or the future

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

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• Try to forgive yourself and others

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10 ways that help you move on • Whether you’re trying to get past a painful break up or the loss of a loved one, these tips can help ease the road ahead.

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• Allow yourself time to grieve • Develop self-awareness • Acknowledge your feelings • Try not to change your feelings or push them away • Spend time cultivating your needs and desires • Distraction--painting, cooking, spirituality, music • Connect with people you trust • If sadness persists or worsens, consider working with a therapist v

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March 2013 YOUR HEALTH

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2910 Capital Medical Blvd . 850-656-2926 www.jpnealmd.com

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AROUND TOWN

March 17, 1 – 4 p.m.

Ovarian Cancer Survivors Host “Pops at the Pond” On Sunday, March 17th, the Big Bend Chapter of the National Ovarian Cancer Coalition (aka “Teal Magnolias”) will host “Pops at the Pond”, an afternoon of musical entertainment at Willow Pond Plantation in Monticello. Come and bring your lawn chairs, beverages, and snacks and enjoy performances by local musicians. Food and drinks will be available for purchase.

There will also be a silent auction. Tickets are $25 (couple), $15 (Individual), and $5 (kids 12-18). Kids under 12 are FREE. For more information, including ticket purchase and directions to the event, visit www.ovarian.org/big-bend or 443-8251.

Proceeds from this event will be used promote education and awareness about ovarian cancer in the Big Bend area.

March 2, 9 a.m.

Tallahassee Myasthenia Gravis Walk Individuals from across the United States will take to the streets in the hopes of bringing an end to a little known chronic neuromuscular disease that impacts 20 people in 100,000 - Myasthenia Gravis (MG). Now in its third year, the MG Walk: For a World without Myasthenia Gravis will take place in 20 cities and host thousands of participants, each with their own story, but the same goal – a world without MG. The MGFA launched this important effort to not only generate much needed funds for research, but to increase awareness, renew hope and create a community of caring and sharing.

The event offers MG patients a way to connect and share experiences as never before. Tom Brown Park, just south of Lake Leon between Shelters 3/4 and the Playground. Carlana Hoffman 508-4445.

March 4, 8 a.m.

Put on Your Pink Bra Golf Tournament Sponsored by Tallahassee Memorial Hospital, Put on Your Pink Bra Golf Tournament is a tournament for women and men with a focus on fighting breast cancer. The funds raised will benefit breast cancer patients and survivors to be used for research, patient services, advocacy efforts and education. Proceeds will be donated to the American Cancer Society’s Making Strides Against Breast

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YOUR HEALTH March 2013

Cancer Leon in honor of Andrea Fischer. For more information please visit our website at http:// www.pinkbragolf.com or email Event Chair, Colette Washington at putonyourpinkbra@ gmail.com. Golden Eagle Golf & Country Club, 3700 Golden Eagle Drive.

March 5, 5 p.m.

E”value”ating Nutrition What foods truly have nutritional value?

How about some that are even tasty?

Since it’s National Nutrition month, we plan to answer these questions about proper nutrition and many more.

Capital Regional Medical Center, 2770 Capital Medical Blvd., Suite 200. For more information, Melissa DancerBrown, RD, LD/N, 878-8235.

March 11

Lisa Graganella’s Nutcracker Golf Classic The Nutcracker Golf Classic includes participation from over 100 golfers in our community annually. As in previous years, the event will be held at the SouthWood Golf Club and is a shotgun format. Golfers receive lunch, registration bags filled with great items from local businesses, as well as receive door prizes throughout the day. The event also includes a silent auction that includes sports-themed trips, cruises, jewelry and gift certificates to local area restaurants. At the end of the day, there is an awards banquet for all to enjoy. Funds raised from this event are crucial to The Tallahassee Ballet, as they

provide critical funding for our Community Outreach Programs. SouthWood Golf Club, 3750 Grove Park Drive, visit our website at tallahasseeballet.org.

March 9, 6-10 p.m.

A Chocolate Affair This is Covenant Hospice’s 4th Annual A Chocolate Affair. Delight your tastebuds with signature desserts from area bakeries & restaurants, then vote for your favorite sweet treat. Light Hors d’Oeuvres, Live Band, Cash Bar and Silent Auction.

All proceeds benefit Covenant Hospice here in Tallahassee. To buy your tickets at $35.00 each call Donna Boyle or Elizabeth Schlein at 575-4998 The event will be held at Tallahassee Car Museum.

March 22, 11 am.-12 p.m.

Curator’s Tour; Navigating New Worlds Exhibit Florida Historic Capitol Museum Meet at the Visitor Services Desk at 11:00 a.m. for a special Curator’s Tour of the exhibit. Historic Capitol staff will talk about the development of Navigating New Worlds, highlight additional themes that aren’t explored in the exhibit text, and point out interesting tidbits on the maps that you may not find on first glance. Florida Historic Capitol Museum, 400 S. Monroe Street, free admission.

For more information, Alma Hubbard, 4871902, info@flhistoriccaptiol.gov.

~ 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

BEN J. KIRBO, MD

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, se-plasticsurgery.com

RONALD G. WILLIS, DMD

General and Cosmetic Dentistry Dr. Ronald G. Willis Graduated from the Medical University of South Carolina. Dr. Willis specializes in Cosmetic Dentistry, TMJ/TMD Neuromuscular Dentistry, Neuromuscular Orthodontics, and Veneers.

Dr. Willis has treated missing and discolored teeth. Many treatment options exist for his patients as well as finishing the frame around the teeth and face with Botox and Derma Fillers. Dr. Willis received an award for Best Dentist in 2003 & 2005 and Las Vegas Institute for Advanced Dental Studies Clinical Instructor of the year.

Contact: Centre Point Dental Group, 2470 Care Dr., Tallahassee, 850.877.5151 or rwillisdmd@yahoo.com

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, obgyntallahassee.com

LAURENCE Z. ROSENBERG, MD

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, se-plasticsurgery.com

ROBERT FRABLE, DO

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

AFOLABI SANGOSANyA, MD

Cadiology/Internal Medicine Dr. Sangosanya has joined Capital Regional Cardiology Associates. He earned his medical degree from New York University School of Medicine and completed his cardiovascular disease training at the University of MiamiJackson Memorial Medical Center. Dr. Sangosanya is board certified in cardiovascular diseases and internal medicine. He is also board eligible in clinical cardiac electrophysiology. Dr. Sangosanya is committed to providing accessible care to the Big Bend and provides same day appointments to patients. Contact: Capital Regional Cardiology Associates, 2770 Capital Medical Blvd, Ste 109, Tallahassee, 850.877.0216, CapitalRegionalMedicalGroup.com

SHAWN RAMSEy, DO

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, obgyntallahassee.com

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