DecemBeR 2011
Caregivers Need Care, too
As Rita Davis now realizes, it’s important to get help WHAT YOU DON’T KNOW …
The value of genetic testing
CRUNCH TIME
Healthy cracker toppers for holiday parties
GIRLFRIENDS WANTED
Finding good female friends
MAKING DECISIONS FOR THE REAL YOU
Showcase your business to individuals and families of all ages at the Tallahassee Memorial Under the Big Top – Celebrating a Lifetime of Health Event.
This unique health event will showcase health screenings, services and educational seminars for all ages.
Saturday, January 14, 2012 10 a.m. to 2 p.m. Goodwood Museum and Gardens 1600 Miccosukee Road, Tallahassee
FOR MORE INFORMATION (850) 431-5875 TD-0000188547
this Issue
December On the cover
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Caregivers, care for you Rita Davis shares her own story in hopes of persuading other caregivers to never try to go it alone.
Plus…
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In the know Genetic testing may provide answers that you can act on now.
Also inside...
About the cover Rita Davis advises those
06 Mind | Body | Soul Laura L. Reeves, founder and CEO of Common Sense Practice, takes a look at how to stay true to yourself and make decisions that advance your goals. 12 SMART FITNESS Can’t make it to the gym? Come up with a workout at home. 18 ALTERNATIVE HEALTH Sufferers of restless legs syndrome might want to try one of these five natural remedies.
acting as caregivers to seek help and to take care of themselves.
20 MAKEOVER Small lifestyle changes can lead to a healthier, and perhaps thinner, you.
Photo by Jo Shoupe FSD, FED 850.385.3275 www.JoShoupe.com
24 ESSENTIAL NUTRITION With the right topping, the humble cracker becomes a guilt-free, partyready hors d’oeuvre. 26 MIND MATTERS Women need female friends, but finding them isn’t always easy.
IN EVERY ISSUE 4 EDITOR’S LETTER 30 AROUND TOWN
Tallahassee.com/Health December 2011 YOUR HEALTH
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editor’s LETTER
This season, a change in focus
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his month always seems so busy, maybe too busy with holiday parties, events, shopping, cooking and entertaining. This year when it came time to decorate I felt like I had been living in the season for months, since retail stores had decorations out long before Halloween. I’m making a resolution early — instead of going all out this year I am taking the advice Laura Reeves gives in her column on Page 6. My authentic self will not feel guilty about all of the decorations I will not be putting out this year. Instead of spending a couple of days hauling, hanging and plugging in, we’ll put up our favorite garlands and take the rest of the time to celebrate our successes in 2011 and plan for 2012.
277 N. Magnolia Drive Tallahassee, FL 32301 Call 850.599.2255 Fax 850.942.0185 PRESIDENT AND PUBLISHER
Patrick Dorsey 850.599.2124 tlh-publisher@tallahassee.com MARKETING AND NONDAILY MANAGER
Marjorie Schoelles 850.599.2232 mschoelles@tallahassee.com CONTRIBUTING WRITERS
Laura Reeves Keigh Farr Lorra Garrick Lisa Fingeroot Anne Marie Cummings Elise Oberliesen Marina Brown
Part of impetus to change it up this year came from getting to know Rita Davis, our feature Tallahassee woman this month. I came to realize that people are our most important opportunity to engage in life, and we might not always have the time we believe is due. We know we take things for granted, but we keep doing the same things and hoping it all balances in the end. My December will be about striving to find a way to develop new habits of gratitude and awareness that will carry forward into the new year. And speaking of the new year, be on the lookout for our January edition. We have a well-known and loved Tallahassee woman stepping forward to share her story of passionate living. I haven’t seen it yet, but I can’t wait to embrace Licia Berry’s column on forgiveness and letting go of negative energy — inspiring words for beginning our 2012 journey! All the best,
CONTACT US EDITORIAL
Joni Branch 850.599.2255 ADVERTISING
Lisa Lazarus.Brown 850.599.2333
Marjorie Schoelles, Marketing and Non-Daily Manager P.S. We’ll resume my personal fitness metrics in January, after the holidays. ;-)
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YOUR HEALTH December 2011
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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Mind | Body | Soul
Deciding the real you
How do we choose the best path? By Laura L. Reeves GUEST COLUMNIST
A
uthenticity. Genuine self. Wonderful catch phrases, but what do they really mean? How do you excavate the real you so that you can make decisions true to your own personal integrity and achieve your goals? Intentions are great but we all know which road is paved with them. Questioning why you choose to do something, who you choose to associate with and what you want to achieve is essential to success, however you choose to define success. Decisions are choices, plain and simple. The criteria we use to make those choices are as individual as we are. Let’s look a three ways to establish those standards.
1. Reason Why do you want to accomplish a particular goal? Lose weight and control your blood sugar to avoid diabetic complications? Exercise more effectively to reduce your risk of heart disease? Dandy goals to be sure, but only if they are yours and were made freely by you. Taking on someone else’s purpose will never help you achieve yours. Be genuinely you, warts and all, to achieve your objectives. Constantly examine your “whys” so that you remain in sync with your core self and maintain your own foundational principles.
2. Resources Who and what do you know that can helpful? Who inspires and supports you? Hang out with them and observe them in action. Study their relationships and methods. If they speak to you, take them on. If not, explore new options in both people and information. How do you learn new things? Are you an inveterate researcher? Or do 6
YOUR HEALTH December 2011
you prefer to learn by talking with colleagues and friends? Make that determination and do it consistently. Always exploit the resources at hand. Be willing to be mentored where you need to be. Asking for help is an indicator of strength, not weakness.
3. Results Identify specific goals. Nebulous objectives simply cloud your thinking and cause you to lose your way. Write down your ideas about what you want to accomplish and play with the wording. Find the words that jump off the page and make you want to take action. Take those words, translate them into specific actions and pursue them persistently, daily. What we focus on and direct our energy toward will become reality. All of these steps require that we be present in our lives every moment. Drifting aimlessly from event to event in our lives saps our will and causes us to be susceptible to the whims of emotions and the circumstances of the moment. Remembering the three ‘R’s’ above will help us remain focused when it’s time to decide. We develop our authentic selves over time with each successive decision we make. Building on what came before, anticipating what is yet to be, we can move forward confidently. It is a wonderful gift to have the capacity to decide. Choose well for you. — Laura L. Reeves, a certified business coach, is founder and CEO of Common Sense Practice, LLC, 2910 Kerry Forest Parkway, Suite D4-352. Call her company at 447-4631, or email Laura@ commonsensepractice.com v
Laura Reeves of Common Sense Practice, left, and has been working with Lindsey Benedict and her business, Music Lessons Express to help expand her market. PHOTO BY: Mike Ewen
December 2011 YOUR HEALTH
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Feature
It may be better to know
When a disease runs in the family, genetic testing can help determine personal risk and set a course of preventive care By Leigh Farr
I
t takes courage to face your risk of getting a particular disease. But finding out your chances of getting a disorder that runs in your family — cancer, Alzheimer’s disease, you name it — through genetic testing could be the key to catching the condition at an early, treatable stage, or maybe even to preventing it. “Genetic testing is to better define what one’s risks are so that you can use that information for prevention and risk reduction,” says Jennifer 8
YOUR HEALTH December 2011
Brzosowicz, a certified genetic counselor at the Moffitt Cancer Center in Tampa.
When to test Genetic testing can gauge your risk for getting a certain disease by spotting mutations in genes known to increase your risk for that condition. The test is typically done using a sample of your blood or other tissue, which is sent to a lab for evaluation. When such mutations are found, the result is termed “positive.”
If an illness runs in your family, getting tested can provide valuable information that can help you make decisions about your future health care. If someone in your family has been diagnosed with cancer under the age of 50, for example, or you have several first-degree relatives with the same type of cancer, then getting tested could give you the information you need to manage your risk. “If you find a positive, that is really useful information because then you know exactly what you need to do and follow those guidelines, and then everyone else in your family can get testing for that mutation,� says Lisa Brown, a certified genetic counselor and coordinator of Clinical Programs at the University of Florida Shands Cancer Center in Gainseville. If a test shows your risk is high, managing it could include early detection through screening, watching for symptoms, taking medications, making lifestyle changes or even getting preventive surgery. For instance, if you test
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positive for the breast cancer genes BRCA1 or BRCA2, your genetic counselor might recommend additional screening such as a breast MRI to go with your yearly mammogram. A preventive approach might include taking the drug tamoxifen or undergoing prophylactic mastectomy, which involves removing healthy tissue to prevent breast cancer.
Getting Advice Before you get tested, talk with a certified genetic counselor to learn how useful testing may be for you and what your options are once you get the results.
“Counseling before the test is important because patients need to understand what they’re getting into,” cautions Brown. There are laws in place that protect people from genetic discrimination by their employer and their health insurance,
she notes, but those laws may not include life insurance. Keep in mind that genetic testing does not yield perfect answers. A positive test result doesn’t always mean you’re bound to get the disease, and a negative result doesn’t mean
Info at your fingertips
www.nsgc.org – The National Society of Genetic
Wondering where to begin? The Internet serves up plenty of info-packed sites where you can gather information, connect with others seeking counseling or find a certified counselor in your area. Check out these websites:
your area.
www.nccn.org – The National Comprehensive Cancer Network provides comprehensive guidelines for screening and treatment. www.cancer.org – The American Cancer Society offers detailed information about what cancers you are most likely to be at risk for based on your gender and what you can do about it.
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your risk is zero. A genetic counselor can help you cope with the uncertainty you might feel after getting test results and they can also help you decide how getting tested might affect you and your family members. v
YOUR HEALTH December 2011
Counselors can help you find a certified counselor in www.facingourrisk.org – Facing our Risk of Cancer Empowered is a national nonprofit organization designed to help people at risk for hereditary breast and ovarian cancer connect with others and get valuable information. www.brightpink.org – Bright Pink is a national nonprofit organization that provides education, support and a sense of community for young women at high risk for breast and ovarian cancer. www.cancer.gov – The National Cancer Institute offers comprehensive information about cancer.
Capital Regional Women’ss Healt Health th th
welcomes
Kathrine Lupo, M.D. OB/GYN
Kathrine Lupo, M.D. has joined Michael Douso, M.D. at Capital Regional Women’s Health. Dr. Lupo graduated with her medical degree from the Penn State College of Medicine in Hershey, Pennsylvania and completed her residency at the Penn State Hershey Medical Center. New to North Florida, Dr. Lupo is looking forward to exploring all our great region has to offer, including kayaking, biking and gardening. Dr. Lupo is very excited to work with women in the Big Bend to improve their overall health.
Dr. Lupo provides a complete range of OB/GYN services, including: Gynecology Services:
Obstetrics Services:
t Annual Female Examination
t Pre-Pregnancy Planning
t Family Planning/Contraception Services
t Full Pregnancy Visits
t STD Testing
t 3-D Color Ultrasounds
t Treatment of pelvic pain
t Deliveries provided at Capital Regional Medical Center
Michael Douso, M.D. Kathrine Lupo, M.D.
850-877-5589 Most insurances accepted as well as cash payments. Same day appointments available.
2770 Capital Medical Blvd., Suite 110, Tallahassee, FL 32308 CapitalRegionalMedicalGroup.com
smart fitness
Try this workout at home There are lots of ways to keep fit when you can’t get to the gym By Lorra Garrick
W
ith women being busier today than ever with their careers, it’s not always possible to find time to drive to the health club for a workout. So what’s a woman with a hectic schedule to do? She can turn her own body and a few simple items in her home into her workout studio.
We all know that pushups, jumping jacks and crunches can be done anywhere, and these are commonly done in the home. But by using just your body, along with a few simple tools, there are many routines you can perform. “Three components of a fitness routine include stretching, cardio, and resistance training,” says Jan Verhagen, owner of Fitness Proaction in Tallahassee. “Pre- and post-stretching to a program that involves both cardio and resistance training (a.k.a. super circuits) is a good way to make the most out of your time and effort.” One example of a routine that Verhagen suggests is alternating brief periods of cardio with brief periods of strength training: “Intervals of 90 seconds of cardio, followed by a 30-second resistance exercise, followed by another 60 seconds of cardio, followed by another 30 seconds of resistance, and then complete that circuit with 30 seconds of cardio and maybe 60 seconds of a resistance exercise.” Whatever combination you choose, you’ll want to have plenty of ideas for cardio and resistance exercises. For cardio, Verhagen suggests jumping rope (an invisible rope counts), running in place, mountain climbers and burpees. For resistance she suggests, in addition to pushups and crunches: triceps dips, squats and lunges. 12
YOUR HEALTH December 2011
Additional cardio exercises, some of which combine aerobics with resistance: • Squat jumps: The deeper you go, the greater the resistance component. • Tuck jumps: Bring knees up as high as possible. • Lunge jumps: Can be stationary or alternating legs. • Staircase dashing or walking up two at a time:This is separate from any normal staircase use throughout the day, meaning it does not include the climbing you normally do. • Staircase hopping: Do this two legs at a time. • Walking forward and backwards quickly for just five steps: Before you start, make sure the path is clear. • Additional resistance exercises:Wall sits: Lean back against wall and lower to a 90-degree squat and hold. • Seated dips: Sit at very edge of sturdy chair, hands on edge, either side of buttocks, legs straight out, only heels touching floor. Exit buttocks from edge and lower by bending arms 90 degrees, then press back up; do repetitions. The duration of the above drills can vary. For instance, the walking forward and backwards can be done during TV commercial breaks. Add a tension band and stability ball to the equation, and you’ll have nearly endless possibilities.
Verhagen explains, “You can put together just one of these combinations, and perhaps progress up to six of these combinations for a total body workout that you could complete in a 45 to 60 minute session.” v
A couple of classic moves Mountain climber: Begin in a pushup position on the hands and toes. Bring the right knee in towards the chest, resting the foot on the floor. Jump up and switch feet in the air, bringing the left foot in and the right foot back. Continue alternating the feet as fast as you safely can for 30 to 60 seconds. Burpee: Drop down and do a pushup, then while in the “up” position, thrust legs under yourself so that you’re in a squat, then jump up. That is one repetition, and the movement phases should all be done in one fluid motion. If this is difficult, break it down into the components and move more slowly until you get more conditioned.
Burst training burns fat in minutes Burst training (burpees) consists of one-minute bursts of rapid movement scattered throughout the day, six to eight times. These 60-second bursts are deliberate time slots for vigorous exercise, and thus, you can’t include the hurried vacuuming you did earlier in the day for unexpected guests. Certain types of movement work wonderfully for bursting, such as jumping, mountain climbers, burpees and rigorous kicking (if you’re familiar with kickboxing cardio moves). Note: Bursting is absolutely not the same as simply performing deliberate movements for one minute. In bursting, you must exhaust your energy reserves within that one minute. This means bona fide squat jumps or your fastest running in place for one minute, rather than merely jogging in place or walking up and down stairs for one minute. In other words, figure out what you must do so that going beyond one minute is impossible. If you live in a high rise, running or quickly walking up the stairs two at a time for 60 seconds will qualify as a fatburning burst. The high-intensity nature of burst training causes a hormonal response that promotes fat-burning.
cover story
The caregiver’s journey Rita Davis found out the hard way that it’s important to protect your own health while coping with a loved one’s illness By Lisa Fingeroot
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ita Davis, 54, was enjoying life – with a loving husband, two nearly grown children, a good but demanding job, a nice home and beautiful gardens that she and husband Bill nurtured together – when her husband’s seemingly sudden and unexplained illness thrust the family into chaos. The consequences would be devastating for them all. For Rita, suddenly cast as caregiver, the sometimes nearly unbearable cost would take 14
YOUR HEALTH December 2011
emotional, physical and financial tolls. Bill Davis was just 58 years old in 2007 when the symptoms of dementia became so overwhelming he could no longer hide them from co-workers. Outside of work, he maintained enough control that neither family members nor his doctor suspected the truth. During a two-year battle to find the cause of the illness and secure appropriate care for her
husband, Rita’s weight plummeted while her stress level soared, leading her friends to suspect something was wrong. It was months into the ordeal and only after she was able to get her husband the level of care he needed that she began looking after her own mental and physical health. Even then, it was so she could be strong for Bill and the children. “I was worried that my health would fail me,” she said. “I had to be strong. I couldn’t fail – it was imperative to be in the moment for Bill’s sake. If your pantry is empty, you can’t feed anybody else. I knew I had to feed my body the proper food, and exercise. I’m their main strength,” she said of her children. “I have life responsibilities.”
wasn’t especially concerned. Bill did eventually resign his position with the state. What she didn’t know, and only found out later through a state Open Records Act request, was that Bill’s supervisors had documented months of erratic behavior.
The first warning signs of the struggle to come surfaced in 2007, when Bill began saying he was worried about losing his job under the administration of incoming Gov. Charlie Crist. Since Bill was a 20-year state employee who had weathered such political changes before, Rita
Because he had always been such a dynamic force in their lives, Rita could not conceive of his brain deteriorating even when he told her he wanted to work in a local garden shop and water flowers instead of looking for a job comparable to his position as a financial analyst.
‘You absolutely must get help’ Rita Davis wanted to respect the wishes of her husband and keep his dignity intact by starting the life of a caregiver alone. But she only made her way through the chaos when she began to ask for help. “You absolutely must get help,” she said. “You’re not equipped to do it yourself. You can’t be the rock. You’ve got to tell your story, and you’ve got to let people who can help you know. If you reach out, you will find that doors will open for you.” In the end, Rita needed a caring doctor for herself, an attorney on retainer to help navigate the legal and benefits systems, the
At that time, the Davises had been married almost 25 years and were planning to grow old together in the lakeside sanctuary they had built north of town. “We had a strong marriage with mutual respect and admiration,” Rita said. “I loved him, and he loved me. We were each others’ world. This was my Bill who built this paradise (her home and gardens).”
help of her community, and the tireless support of family and friends. Dr. Tracey Hellgren, now Rita’s primary care physician, suggests every caregiver begin with a trip to their own doctor, a person who can watch the caregiver’s health and also provide information on available services. “People will run themselves into the ground” caring for others, Hellgren said. The guilt of leaving their loved one with someone else is sometimes too much, and they end up making themselves sick. “What can you do to make yourself healthier?” Hellgren asks. “The biggest thing is you need a break.” Eat well and get exercise, even if it’s only a 30-minute walk. “You’ve got to afford yourself time to think,” Rita said. “You absolutely have to think and reflect on all the consequences before you act. I don’t regret any one of my decisions. …
They were all thoughtful.” Hopefully, a trip to the doctor will help a caregiver decide if burnout is around the corner, but here are a few common warning signs from www.helpguide.org: You have much less energy than you used to. It seems like you catch every cold or flu that’s going around. You’re constantly exhausted, even after sleeping or taking a break. You neglect your own needs, either because you’re too busy or you don’t care anymore. Your life revolves around caregiving, but it gives you little satisfaction. You have trouble relaxing, even when help is available. You’re increasingly impatient and irritable with the person you’re caring for. You feel overwhelmed, helpless and hopeless. December 2011 YOUR HEALTH
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stolen his ability to track time and the facility to follow complicated directions. While Bill’s symptoms worsened, he asked Rita to not share information with family. “I was absolutely alone,” Rita said. “He took on a different look. He even smelled different.” Meanwhile, she was trying to keep up with the family’s home and finances, work long days at a demanding job, parent the children, care for her husband and at the same time try to find help for him. “The situation was going downhill quickly while my main concern remained keeping our family whole. Because I had not been on medical release forms, I was still struggling within the system to get Bill the medical help he needed,” she said.
Like many couples, they had a mortgage, two car payments, one child in college and another college-bound. Rita says she told her husband: “You can’t water flowers. … This is not the time.” She expected he would actively look for a job. Instead she would come home after work and find he had not really moved from his chair. Emotions began to run high. Bill got the garden-shop job, but continued to struggle, Rita said. Apparently, the illness had 16
YOUR HEALTH December 2011
Bill was finally seen by his family doctor, who suspected Bill may have been suffering from more than previously thought and referred him for further tests. Despite numerous tests, doctors still were unable to diagnose Bill’s condition with any certainty. He was hospitalized on several occasions and prescribed more medications, some of which caused personality and mood changes. “The disease was changing him, wreaking havoc on the Bill I knew, robbing me of my husband,” Rita said. “But life went on, and so did everything else.” Rita had to work during the day, keep up with Bill’s appointments and medications, act as advocate when he was in the hospital or care for him at home, and maintain some kind of family life for the child still at home. There were legal obstacles to overcome and mounds of paperwork.
She found early in the process that she was not named on medical disclosure forms, and she cautions spouses to check that immediately. “There are so many things people may not think of: power of attorney, PIN numbers, passwords, properly filled-out medical forms. Take care of those things and make sure you know them before you need them,” Rita says. When Bill’s disease spun out of her control and beyond her scope to manage at home, Rita knew it was time to get her husband full-time professional care. He now lives in a nursing facility. She continues her vigilance over Bill and manages all aspects of his care. Looking back, Rita says, “There was a women’s study group that was a very good place for me, where I initially found support and gathered the strength I needed to begin to tell my story in order to find the help I needed. … To get yourself through something like this, you have to first hit rock bottom, and then begin the ascent.” Of the situation now, she says, “Bill’s spirit lives on through the eyes of his children, in the beauty of his footprint left behind, and most significantly for me in the life lesson learned about the responsibility behind care-giving and the strength of love.” v
Where to turn Tallahassee caregivers have many services available to them for little to sometimes no cost, Dr. Tracey Hellgren says. She suggests first asking your own doctor, who can lead you to services that help with everything from transportation to fresh produce, but here are some starting points. Elder Care Services Big Bend can help with day care, in-home services and even transportation. Call 850-921-5554 or go to www.ecsbigbend.org/respitecare.htm. The organization also can help caregivers with information on Medicare and Medicaid, drug prescriptions, sorting through the legal system and even balancing their own needs. Some helpful facts can be found at www.ecsbigbend.org/caregivers.htm. Note that while the services covered fall under the category of elder care, they are available to the disabled as well. Information on local caregiver support groups and caregiver advice can be found at www.caregiver.com/regionalresources/states/fl/support/leon.htm. Find information on dealing with the Medicare system at www.medicare.gov. Rita Davis recommends getting professional legal help to navigate Medicare and Social Security, and continues to keep an attorney on retainer to help her make sure all the paperwork stays in place for her husband’s care.
December 2011 YOUR HEALTH
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my legs
ALTERNATIVE HEALTH
Be still,
These five natural fixes may help relieve restless legs syndrome by Anne Marie Cummings
Y
ou know those antsy, electric feelings in your legs that can last for hours on end before you’re finally able to sit still or fall asleep? And because of this you dread scenarios like sitting on a plane, going to the movies, dining at a restaurant or even going to bed.
The good news is that you are not in a Stephen King novel. What you have is called restless legs syndrome, or RLS. The condition has been characterized by the Restless Legs Syndrome Foundation as a neurological disease. However, scientists and neurologists haven’t been able to find a cure, which is why RLS sufferers do anything to get rid of their dancing legs, from sleeping with a bar of soap between their feet to jumping on a trampoline in the middle of the night. The key to getting out of the RLS labyrinth is to find the treatments that work best for your symptoms. To do that, you have to act a little like Sherlock Holmes and do some serious “undercover” work. As Holmes would say, “Any truth is better than indefinite doubt!”
StreeeeeeetchING During RLS, the muscles in the legs not only need to move, but they feel tight. Stretching loosens the muscles and increases oxygen and circulation in the legs. Brittani Dezeeuw, director of Hot Yoga Tallahassee, suggests warming up the body with five sun salutations while doing deep pranayama breathing. She then suggests: seated separate leg stretching, seated legs together stretching and a spinal twist.
Heat and Massage Casey Newman, massage therapist at Athena Salon and Spa, in Tallahassee, says heat calms the nerves, muscles, and spasms in the legs, as well as the overall anxiety RLS produces. Newman suggests massaging the legs with warm jojoba oil using light-to-medium, back-and-forth strokes or friction motions. For gentle strokes use the palms of both hands, and for deep strokes use the 18
YOUR HEALTH December 2011
forearms, fists or black volcanic stones warmed in the microwave for 20 seconds.
AvoidING Stimulants Chocolate, caffeine and alcohol exacerbate RLS. If you’re serious about relief, give these up! Janet Kinosian, Los Angeles sleep counselor and author of The Well-Rested Woman, says these, along with nicotine, stimulate brain chemicals that agitate and invigorate. “It’s healthy to reduce and/or eliminate these items for anyone who has trouble sleeping,” she said.
A Dopamine Rush In a report published in the online journal Sleep Medicine, a team of researchers at the Federal University of Sao Paulo, Brazil, theorize that the release of orgasm-related dopamine plays a role in the alleviation of RLS symptoms. “Since orgasms provide for us one of the largest non-chemical blasts of dopamine, indulge your pleasure senses,” says Kinosian. “You don’t need a doctor to give you a scientific explanation on anything natural that relieves you of distressing physical symptoms. If it works, do it!”
Medical Marijuana Medical marijuana is not legal in Florida or nearby states, but in places where it has been legalized for medical use, cannabis is sometimes recommended for treatment of RLS. Dr. Sean Breen of Medical Cannabis of Southern California has prescribed medical marijuana to two dozen patients diagnosed with the condition. “They fall asleep faster, don’t wake up in the middle of the night, and they wake up feeling rested,” he says, adding that cannabinoids have a relaxing effect on the musculature and act both centrally and peripherally in the nervous system. “How much cannabinoids target the dopaminergic system, which is what science believes is the root cause of RLS, is yet to be fully understood,” he concluded. To read more from Breen, go to www.mcsocal.com/blog. v
Healthcare in your hands.
iTriage - An app that gets the ER ready for you. At Capital Regional, we’re helping patients connect with our ER. Just download the free iTriage app to your Smartphone, and use the iNotify feature to let us know you’re on the way. iNotify allows you to send information, including your symptoms, to the ER. So we’re ready for you even before you arrive. The new iNotify feature from iTriage exclusively at Capital Regional. And remember, Capital Regional has the shortest ER wait times in the area.
To get the free iTriage app snap this tag with your smartphone’s tag reader. (Free tag reader available at http://gettag.mobi) TD-0000189873
CRMC-FL.com
MAKE OVER
Learn to fidget, and 14 other smart moves Small lifestyle changes can help you get or stay fit By Elise Oberliesen
I
f we lived in a perfect world, my bed would be made every day. Cheesecake would have zero consequences and my eyebrow arches — just dazzling. And workouts would be just five minutes here, 15 minutes there. Bicep curls — every so often. Looking for easy ways to get fit and fit exercise in? It’s a cinch to get moving with these 15 sneaky moves. • Often touted as a metabolism booster, green tea gets a thumbs-up for those dreaming of shedding some pounds. But don’t forget another contender, oolong tea,
says acupuncture physician and personal trainer Craig Thomas, owner of Tallahassee Chinese Medicine. • Want to manage the muffin top? Bone up with calcium and vitamin D. While research suggests weight loss is negligible, these supplements when combined may hinder weight gain, which could make maintenance easier. • Phone dangling from your ear sound familiar? Use the time you spend sitting on hold. Stand up and break into squats, says Laurel Blackburn, Bootcamp Fitness and Training co-owner and a certified personal trainer. • Take frequent breaks throughout the day and hit the stairs for five to 10 minutes, says Sherman Rosier, owner of Fit and Functional.
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YOUR HEALTH December 2011
Kay Dorian, ARNP-C Anne-Marie Singleton, ARNP Jane Owen, CNM
Dr. Jana Bures-Forsthoefel and
Dr. Shawn Ramsey want to welcome
Carol McNutt, CNM
Dr. Dorothy White as a new physician joining the community and the staff at
Gynecology & Obstetrics Associates, PA
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Sheridan Skarl, CNM
Professional Office Building 1405 Centerville Rd. Suite 4200 Tallahassee, FL 32308 www.obgyntallahassee.com
P (850) 877-3549 F (850) 671-1271
Creating a Fresher You! T a l l a h a s s e e
Plastic Surgery Clinic & Physicians’ Skin Care Clinic ALL THREE PHYSICIANS ARE BOARD CERTIFIED PLASTIC SURGEONS
H. Louis Hill, Jr. M.D
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Alfredo A. Paredes, Jr. M.D.
www.TLHPlasticSurgery.com • (850) 877-2126 2452 Mahan Drive, Suite 101 • Tallahassee
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Can you wear your way thin? Weighted vests Laurel Blackburn, certified personal trainer, gives a thumbs-up to weight vests. She says vests increase load to the body. And that’s what you want when trying to shed pounds. If you’re new to exercise or have back problems, talk to your doctor and start slowly. “I would imagine if you are very weak, your body weight would be enough. For someone who has a strong core already, it’s a great way to add intensity to a workout,” Blackburn says. Half-pound weights slip into each slot of the tightly fitted ATI vest, which is made of neoprene and Spandex. “With weighted athletic apparel, you’re burning twice the calories in half the time because of added body weight,” says ATI managing partner Kevin Bouza. The ATI vest is the official training vest for the U.S. Olympic Women’s Volleyball Team. (ATI Weighted Vest, $159)
Compression tights Runners flocked to colorful, sleek Spandex tights back in the late 1980s even though the fabric was invented in the ‘50s. The uber tight-fitted Spandex material supports the legs and the power-house quads that carry them. Compression isn’t new. Diabetics have long used support hose for improved leg circulation. “Instead of having blood pool in certain areas, it [tights] increases circulation, and you can use more oxygen more efficiently. And you will burn more calories,” says Sherman Rosier, NSCA certified trainer. (CW-X Compression Tights, about $100)
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YOUR HEALTH December 2011
• Stretches melt tension in your back and neck. Dial it up a notch with calf raises. Do about 30 reps or until it burns, Thomas advises. • Drink icy cold water to rev up calorie burn. The body works to warm the water, Blackburn notes. • Pack snacks and munch every three hours. Eating frequent, small meals revs up your metabolism, Rosier says. • Before the really cold weather arrives, spruce up the yard with a rake, suggests Blackburn. Just 30 minutes of raking burns about 150 calories. • Say sayonara, snooze button. Try to hit the sack earlier, rise earlier and feel healthier. Researchers at the University of Roehampton U.K. found that night owls tend to experience greater stress and anxiety, factors correlated with being overweight.
• And you’ve heard this one many times: Get eight hours of sleep. • Never mind sitting still. Fidget and pace the halls. “With any kind of fidgeting, you’re going to burn more calories,” Blackburn says. • Melt stress with meditation. Boss yelling again? Then it’s likely your cortisol levels have reached the sky. “When we have increased cortisol we store fat,” Thomas says. • Keep the stress ball handy. Give it a little squeeze, Rosier says. • Reach for foods that boost burning power. Pair carbs with protein and you’ll burn more calories, Rosier notes. • Let your smart-phone app remind you that it’s time for pushups. Enter “pushup” into the search window and voila. And it’s free. v
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Essential NUTRITION
Party want a cracker? For your next celebration, consider the humble cracker and its many low-fat, low-calorie toppings By Marina Brown
H
oliday parties are nothing if not about hors d’oeuvres. Over the years, you’ve probably eaten your way through mounds of cheese balls, juggled pounds of slippery hot wings and consumed more stuffed mushrooms than you can count.
tomato salsa, then finished with a sprinkling of snowy white feta.
CHEESE CAN BE YOUR FRIEND Well, perhaps that brie is no pal if only half of the round ends up served to the guests and the rest disappears at the tip of your own cheese knife before people arrive. But really there’s no need to shy away from the many low-fat cheeses that can add a little “luxe” to cracker toppings.
But we’re not talking about just any saltine. Your holiday cracker needs to be dressed up and ready for fun.
While regular cheese contains something around 8 to 9 grams of fat per ounce, fat-free cheese contains about 0.5 grams. However, without any fat, the texture may be slightly rubbery and the taste altered. Low-fat cheeses are a good alternative at around 3 grams. Cheddars, Swiss, brie and Cabots come in tasty low-fat versions. Mozzarellas, neuchatel and goat cheese are naturally low fat.
It’s the topping that will do the trick. Colorful, tasty and nearly guilt-free, let’s look at cracker toppings that will keep your guests munching even as the sleigh bells jingle.
Classy Crackers: Top swirls of reduced-fat whipped cream cheese or neuchatel with dollops of a relatively inexpensive caviar, such as lumpfish or salmon.
For your own festivity, whether you’d like to present something more healthy or just want to keep an eye on the budget, consider bringing back the cracker.
Pico de gallo: Use crimson tomatoes and deep green cilantro along with onion, chilis, lime juice and a dash of hot sauce. A variation is firm fruit, like mango or papaya, with cucumber and lime. Pop on a firm cracker, and party-goers will be ready to salsa all night. Olive tapenade: Use two colors of olives; garlic; capers; parsley, pimento for color and a hint of lemon juice. Process in a blender until chunky and spread on crackers or rectangular flatbread. Vegan delight: Keeping the veggie theme, use a black bean spread topped with firm avocado slices and 24
YOUR HEALTH December 2011
TOPPINGS FOR EVERYONE Manly fare: A heartier cracker topping might include a triangle of Swiss cheese, a quick spread of horseradish, a thin slice of roast beef and a garnish of fresh dill. Use a cracker that will hold up to the little feast.
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Ladies’ choice: Still filling, but lighter, spread a cracker with honey-mustard, add a slice of mozzarella, then a slice of luncheon turkey and top with fruit preserves or marmalade. For the kiddies: Yes, children like hors d’oeuvres, too. Especially when they’re made with familiar foods and topped with a sweet. Layer on some peanut butter, top with banana circles, and pop with a swirl of fudge sauce … a small price to pay for getting in protein and fruit servings. Above all, use your imagination! Many delicious varieties of cracker ensure that they aren’t merely carriers for toppings , but it’s the topping — hearty, fruity, exotic or sweet — that turns that preliminary munchy into a party. v
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mind matters
Girlfriends wanted
Most adult women want female friends, but they’re not always easy to find By Lisa Fingeroot
F
emale friendships sometimes get a bad rep from Hollywood’s depiction of the stereotypical catty woman destroying the selfesteem of every other woman within clawing distance, but that image is far from the truth that women want and are healthier both mentally and physically when they have good female friendships.
How are those relationships formed, though, in a time when everyone seems to be overbooked and no longer tied to the standard friendship-making geographical or religious communities like they once were? “It’s tough to meet other adult women if you’re not part of a church,” have lived in Tallahassee 26
YOUR HEALTH December 2011
since childhood, or have the built-in common interests of children the same age, said Renee Liss, administrator of a Tallahassee women’s group that solicits members through a website designed to create groups of friends with common interests. “I moved to Tallahassee four years ago, and I didn’t know a soul. I only made one friend until (the group) came along. Some of us just don’t have that much in common with the people we work with.” Liss was familiar with the nationwide website www.meetup.com through some writing she had done in another state, so she went online to search for a book club and found a Tallahassee women’s group devoted to hanging out with other
Change Your Life Today
women. Eventually, some of the members split off into other groups, a group creator moved, and Liss became the administrator of the Tallahassee Women’s Meetup Group. It can be found on the Meetup website with about 70 other Tallahassee groups centered on interests ranging from reading and meeting for coffee to belly dancing and eating vegetarian meals.
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Liss’ 200-member group is open to women of all ages and plans events that are “basically the activities you used to do with your friends before life got complicated,” according to the website. “I think there is a drive for women to form very strong friendships,” Liss said. “Women have to talk and hear other opinions and bounce our thoughts off of one another.” Friends help each other determine appropriate emotional reactions and validate one another’s feelings, she added.
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And study after study, reported everywhere from the New York Times to Oprah’s O Magazine, shows women are healthier and live longer when they have strong emotional bonds to other women.
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To make a friend …
recipe.’ It has to do with people’s boundaries and
The key to making new friends in any situation is
ies and the body language that says ‘leave me
being perceptive to others’ feelings and boundar-
alone.’”
ies, a Tallahassee therapist said.
Common interests can help create the openings
“You wouldn’t walk into a gym and walk up to just
needed for relationships to bloom because there
anyone (and begin a conversation),” Brenda Rabal-
is something to share or discuss, and Tallahassee
ais, Tallahassee marriage and family therapist and
is certainly not short on groups devoted to just
founder of Lee’s Place grief and loss counseling
about any interest a person can have.
center, said recently. “They would think you were cuckoo.” When a person is receptive to a new friendship, “there’s usually an opening that you can take advantage of. Watch body language. If you go toward someone a little bit where you could make eye contact and they look away, they want to be left alone. If they say ‘hi, I’ve seen you here before’ that’s an opening.
28
being perceptive enough to know those boundar-
Try looking for a friend at social action meetings, bowling leagues, art or drawing classes, book clubs, cake decorating or scrapbooking classes, support groups, professional organizations, alumni groups, religious institutions and, of course, the gym. Tallahassee has groups devoted to hiking, running, vegetarian lifestyles, chess and other games, and activities of all kinds. If there is an
“The way people get weirded out is when you have
interest, it’s available. Use the Tallahassee Demo-
overstepped their boundaries,” Rabalais added.
crat’s calendar of events at www.Tallahassee.
If the woman on the next treadmill has turned
com and www.meetup.com to find local meetings,
away, she is saying, “ ‘I am here on the treadmill
check phone book listings for the selected area of
and not interested in hearing all about your new
interest, or use Google and see what’s out there.
YOUR HEALTH December 2011
Friends want what is best for each other, look out for one another, delicately help each other see differing points of view, and love one another, according to another website devoted to making girlfriends, www.Girlfriendology.com, which also has hundreds of ideas on how to maintain friendships by letting friends know they’re appreciated. Most of the ideas found on Girlfriendology are based on the same advice handed down from mother to daughter for generations – be the kind of friend you would like to have. Nurture the relationship with small gestures like follow-up phone calls or emails or even a quick note on Facebook to let friends know they are loved. Larger efforts are the fun activities friends share. For example, throw a girlfriend dinner party, plan a shopping trip, get manicures, go to a movie or even help each other organize closets. It’s all about the time spent together and the laughter that’s created. v
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AROUND TOWN ‘The Nutcracker: A Diversity Celebration’ Dec. 2-4 The World Ballet’s “Nutcracker,” choreographed by Henry Hernandez, brings an imaginative interpretation to a beloved classic. Be prepared for a spectacular set and dazzling costumes created by internationally recognized designer Christina Giannini. Lee Hall Auditorium, Florida A&M University campus. Cost: $25 for adults, $20 for seniors and college students, $15 for children 17 and under. To learn more: Dale Smith, 229-226-6530, worldballetboard@yahoo. com, worldballetinc.com.
Knott House Museum Holiday Open House Dec. 3, 6-9 p.m. Take in the beautiful holiday decorations while enjoying hot cider and Christmas cookies at the historic Knott House. Frets and Strings, the Leon High School classical guitar group, will play holiday music. Knott House Museum, 301 E. Park Ave. Cost: Admission is free; donations accepted. Contact: 922-2459 or museumoffloridahistory. com.
Market Days Dec. 3-4, 10 a.m.-5 p.m. Market Days is one of the Southeast’s largest arts and crafts shows, featuring the unique, handmade creations of about 300 artists and craftsmakers. It also is a major fundraiser for the Tallahassee Museum, the capital city’s oldest museum, which has been promoting the conservation of regional history, culture and wildlife for more than 50 years.
30
The show draws an average crowd of 15,000, including many who return year after year. Works include fine arts, ceramics, country furniture, stained glass, woodwork, glasswork, dolls, clocks, pottery, jewelry, sculpture, metalwork, clothing, photography and calligraphy. Food and drinks also will be available for purchase. North Florida Fairgrounds, 441 Paul Russell Road. Cost: $6 for adults, $4 for kids ages 6-12, $25 for Early Bird tickets. Parking: $3 for premium, free for perimeter. Contact: Tallahassee Museum, 575-8684; artsandcrafts@marketdays. org ; www.marketdays.org.
FSU Choirs and the Tallahassee Community Chorus Dec. 6, 7:30 p.m. This celebration of holiday music features more than 600 singers from choirs at Florida State University and the Tallahassee Community Chorus. Cost: $10 for adults, $5 for students. Ruby Diamond Auditorium, Westcott Building, FSU Campus. Contact: 6457949 or tcchorus.org.
Capital Chordsmen Holiday Concert Dec. 8, 7-8:30 p.m. The Capital Chordsmen barbershop chorus and its quartets will perform a full holiday concert of sacred and secular seasonal music. Enjoy “Silent Night,” “Oh Come All Ye Faithful” and other favorites sung in four-part harmony style. The show will include appearances by the Reignbow Kids puppets and Santa, who’ll pose for pictures. Punch, cookies and an audience sing-along will round out the evening.
YOUR HEALTH December 2011
Tallahassee Senior Center, 1400 N. Monroe St. Tickets: $12.50 or $10 for seniors and students. Buy at the door or in advance at www. capitalchordsmen.org or by calling Robbie Brunger, 224-7729. To learn more: www.capitalchordsmen.org.
Tallahassee Symphony Orchestra’s Holiday Magic! Dec. 10, 8-10 p.m. A perennial favorite, the Holiday Magic! show mixes timeless classics and sentimental favorites with a little humor, sophistication and elegance for a wonderful evening sure to lift spirits. Joining the Tallahassee Symphony Orchestra on stage this season is Broadway star Sal Viviano and the award-winning Florida A&M University Concert Choir. Ruby Diamond Auditorium, Westcott Building, Florida State University campus. To learn more: 224-0461 or www. tallahasseesymphony.org.
Deck the Halls, a Celebration of Wreaths Dec. 2, 6:30-9 p.m. This annual holiday event benefits the Tallahassee Senior Center. Come enjoy the Deborah Lawson Band, food and a martini bar while bidding on handcrafted wreaths. There also will be a silent auction with hundreds of items. Tallahassee Senior Center, 1400 N. Monroe St. Tickets: $35. Contact: 891-4008.
Jingle Jubilee Dec. 9-11 Benefiting the Junior League of Tallahassee, the Jingle Jubilee gathers merchants from all over the country for a giant shopping event. Shopping hours: 12-5 p.m. Dec. 9, 9 a.m.-9 p.m. Dec. 10, 11 a.m.-5 p.m. Dec. 11. And don’t miss Girl’s Night Out on Dec. 9 and Breakfast with Santa on Dec. 10. Leon County Civic Center, 505 W. Pensacola St. Ticket information: www.jltallahassee.org.
PHYSICIAN PROFILES MICHELLE HOGGATT, MD
Gynecology and Gynecologic Surgery Dr. Hoggatt received her undergraduate degree in genetics from the Univ. of California at Berkeley and she received her Doctor of Medicine from the Medical Univ. of South Carolina, Charleston, SC. After completing her obstetrics and gynecology residency at Tulane Univ. Medical Center, Dr. Hoggatt began practicing obstetrics and gynecological medicine in Sacramento, CA. She relocated to Tallahassee and has been in a group practice specializing in gynecology and gynecological surgery. Dr. Hoggatt is a member of the AMA, Capital Medical Society and the American College of Obstetrics and Gynecology. Dr. Hoggatt uses her specialized skills in gynecological medicine to help educate her patients about the importance of managing the challenges of women’s health issues. Contact: 2009 Miccosukee Road., Tallahassee, 850.656.2128
LARRY L. HARPER, MD, FACS
ALFREDO A. PAREDES JR., MD
Plastic Surgery Dr. Alfredo Paredes, Jr. received both his undergraduate and medical degrees from Emory Univ. where he was a Woodruff Scholar. He completed his Plastic Surgery Residency at Emory University. Dr. Paredes is a Clinical Assistant Professor at the FSU School of Medicine. His special interests include cosmetic surgery, body contouring, breast augmentation and reconstructive surgery. Dr. Paredes is board certified by the American Board of Plastic Surgery and is also a member of the highly respected American Society of Plastic Surgeons. Contact: 2452 Mahan Dr., Suite 101, Tallahassee, 850.877.2126
ROBERT FRABLE, DO
Plastic Surgery Dr. Larry L. Harper graduated from Florida State University and received his medical degree from the University of Florida School of Medicine. Harper completed his general surgery residency at University of South Alabama Medical Center, followed by a plastic surgery residency at Vanderbilt University He is board certified by the American Board of Surgery and the American Board of Plastic Surgery.
Family Medicine Dr. Robert Frable is a board certified family practice physician established in Wakulla County for 24 years. Originally from Pennsylvania, he attended undergraduate school at Northeast Missouri State University and graduated from Kirksville College of Osteopathic Medicine. Family Pratice Residency was completed at the Kirksville College of Osteopathic Hospital in Kirksville, Missouri.
Contact: 2452 Mahan Dr., Suite 101, Tallahassee, 850.877.2126
Contact: Capital Regional Medical Group, 2832 Crawfordville Hwy., Crawfordville, 850.926.6363
RONALD G. WILLIS, DMD
General and Cosmetic Dentistry Dr. Ronald G. Willis Graduated from the Medical University of South Carolina. Dr. Willis specializes in Cosmetic Dentistry, TMJ/TMD Neuromuscular Dentistry, Neuromuscular Orthodontics, and Veneers. Dr. Willis has treated missing and discolored teeth. Many treatment options exist for his patients as well as finishing the frame around the teeth and face with Botox and Derma Fillers. Dr. Willis received an award for Best Dentist in 2003 & 2005 and Las Vegas Institute for Advanced Dental Studies Clinical Instructor of the year. Contact: Centre Point Dental Group, 2470 Care Dr., Tallahassee, 850.877.5151 or rwillisdmd@yahoo.com
AFOLABI SANGOSANYA, MD
Cadiology/Internal Medicine Dr. Sangosanya has joined Capital Regional Cardiology Associates. He earned his medical degree from New York University School of Medicine and completed his cardiovascular disease training at the University of MiamiJackson Memorial Medical Center. Dr. Sangosanya is board certified in cardiovascular diseases and internal medicine. He is also board eligible in clinical cardiac electrophysiology. Dr. Sangosanya is committed to providing accessible care to the Big Bend and provides same day appointments to patients. Contact: Capital Regional Cardiology Associates, 2770 Capital Medical Blvd, Ste 109, Tallahassee, 850.877.0216, CapitalRegionalMedicalGroup.com
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