march 2012
Powered by positive thinking
Gay Webster-Sachs makes happiness happen
LAUGH MORE, FEEL BETTER HEADACHE BE GONE Drugs aren’t the only approach to migraines
THE SKINNY ON SPAS Treatments can aid in weight loss
YOUR RIGHT TO BARE ARMS
Get rid of jiggle and slip off the sleeves
There’s No Place Like Home... Especially when you’re not feeling well.
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this Issue
March On the cover
14
Sunny side up An encounter with adversity put Gay Webster-Sachs on the path toward a life that is happy, centered and whole.
Plus…
18
Pencil in some comedy Studies show that a good laugh is good for you. In fact, humor may help prevent chronic illness.
Also inside... 20 ALTERNATIVE HEALTH Some migraine sufferers find relief through unconventional treatments.
About the cover
on me, but I have so much to give.”
08 YOUR TIME Can lounging at a spa help you get skinny?
22 MAKEOVER Tackle that overflowing closet and bring a little more order to your life.
10 BEST BODY Act now to get your arms in shape for the season without sleeves.
24 ESSENTIAL NUTRITION Don’t overlook eggs, a great source of nutrients and protein.
12 SMART FITNESS Besides being beautiful, ballet is one tough workout.
28 MIND MATTERS Music therapists, many trained here in Tallahassee, help people cope with all sorts of conditions and problems.
06 Mind | Body | Soul Yoga teacher and retreat facilitator Geralyn Russell emphasizes the value of solitude in everyday life.
Gay Webster-Sachs practices yoga several times a week and meditates daily. She says: “I spend so much time
Photo by Long’s Photography 702 West Tharpe Street, Tallahassee 339-5799
IN EVERY ISSUE 4 EDITOR’S LETTER 30 AROUND TOWN
Tallahassee.com/Health March 2012 YOUR HEALTH
3
editor’s LETTER
Learning to travel well I
n a strange coincidence I travelled twice last month, both times by plane and to destinations in Texas. I will tell anyone that will listen that Austin appears to be one of the most fit towns I’ve ever seen. We stayed downtown, and there appeared to be people jogging and walking about 20 hours a day. I was one of them several times, and the duration of my walk was twice that of home with the very pedestrian friendly paths.
I also learned some critical things about my travel style that I believe will have future benefits. The addition of noisecancelling headphones brought me to my destination in much better shape than ever before. Turns out the general hum and sounds of the aircraft were more fatiguing than I realized.
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Next lesson came in the form of hydration. Yes, we’ve had stories about the need to drink plenty of water while traveling, and I decided to heed the advice this time. And boy, did it pay off! Used to be I would be a Diet Coke kind of gal for breakfast on the road ... no more. Even with the conscious effort to add extra H2O, I still felt parched on occasion but overall much better than previous trips. And I will say the hospitality of Texans was a true pleasure. And yes, everything is bigger in Texas, including what they consider “just around the corner.” Two miles later and we had worked up our own “bigger” appetite for fresh salsa and guacamole.
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YOUR HEALTH March 2012
Mind | Body | Soul
The peace within you By embracing solitude, we can find the calm center of the self By Geralyn Russell
M
ost of us avoid change as if it were a plague. We say we want to grow personally and professionally, that we wish to transform our lives, and we look forward to a bright future, even though none of us know what the future will bring. And that, living with the unknown, is a very uncomfortable place to be. Just this past week my neighbor, Joe, fell in his home and hit the back of his head on the floor. Now he doesn’t have enough strength in his legs to walk. How can Joe’s body heal so he can walk easily again? What do we do when our bodies are injured or too ill to perform daily activities? My friend Julie recently told me about getting up after a long, sleepless night, feeling really lousy. The morning drizzle did not help her attitude, and she had no interest in doing what she had planned for the day. How can Julie change her outlook to make sure she has a happier day? Walking in to a lunchtime meeting, another friend, Alison, was already drained from her morning appointments. She was forced to close her business and her financial future looked bleak. Dealing with that was robbing her of all her energy and zest for life. How can she rebuild her life financially with no personal energy? Each of my friends was impacted by a complex set of circumstances where no simple answers 6
YOUR HEALTH March 2012
exist. Whether it is of a physical, mental or spiritual nature, when we are faced with trying times, all we can do is determine what is best “for now.“ Through a series of “nows,” our lives are created. As we accept this approach to life, we begin to realize there is more to living than we originally thought. Our tough situations force us to yield control. This is when the practice of solitude, visiting our personal sacred space, can be of great benefit. Alison realized that since nothing was going right from her perspective, all she could do is sit down, be and breathe. And so she did. Her practice that day included repeating the words “I am” with each in breath, and “at peace” with each out breath. It is a simple technique said to be a favorite of Thich Nhat Hanh, a Vietnamese monk. In just a few minutes her perception of her situation changed. Through her conscious awareness, she went from chaos to calm. Once we arrive at this place of solitude, our whole being – body, mind and spirit – begins to balance itself. Solitude brings more awareness into our lives. We then learn to accept ourselves, improve our recognition of the situations we encounter, and admit to the limitations we have. We also understand that even though we will not always get what we want, or perform as we would like, our awareness always knows the perfect response
to every situation. We begin to experience life beyond the body and the mind, and become familiar with our own spirit. Our lives become more manageable, simpler and calmer. Geralyn Russell, B.S., 500 – RYT, has been practicing and teaching yoga since 1983. For more than 20 years she worked as a sales and marketing manager, conducting workshops and meetings nationwide. She has been on faculty for
the Florida Institute of Integrated Yoga Studies and the Balance Point Yoga Teacher Training Program, Tampa, and currently teaches yoga and co-facilitates the Mindfulness Based Therapeutic Lifestyle Change Program for the Medical Symptom Reduction Clinic at the Tallahassee Memorial Hospital Family Medicine Residency Program. She has recently completed her second yoga CD, “TLC Yoga” and hosts Solitude Retreats, www.solituderetreats.com. v
Geralyn Russell, second from right, facilitates at Solitude Retreats along with life coach Elizabeth Barbour, right. This month’s featured woman, Gay Webster-Sachs, also participated in this retreat. She’s at center in blue. Photos courtesy of Geralyn Russell
March 2012 YOUR HEALTH
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Your Time
Pampered
thin
Spas and clinics help clients relax their way slim BY ANNE MARIE CUMMINGS
W
ant to lose weight the easy and affordable way? Then get thyself to a spa. Today spas have do-nothing-but-relax treatments that will help you shed unwanted pounds. Think of these treatments as mental boosters to get you back on track to eating better, exercising more and managing your stress. Jane Watts, a consultant at Amazing Figures Weight Management Center in Tallahassee, says stress is one of the main reasons why people gain weight. “But just a little weight loss,” says Watts, “is the right amount of psychological motivation to jump-start healthy lifestyle changes.” Here are some of the more trendy and luxurious ways people are becoming slightly slimmer … In Los Angeles, Firm Body Evolution has 21stcentury technology doing all the work for you. The beautiful people of Hollywood are laying low in their Infrared Sauna, a futuristic pod-like machine you slip right into. While you sweat and breathe fresh air (your head is the only thing that sticks out), you’ll burn 600 calories in 30 minutes and only burn $50 per session from your wallet, according to Firm Body Evolution. Planet Beach Spa, in Tallahassee, has something similar called the Hydro-Derma Fusion Station (or Hydration Station). Planet Beach’s is also a pod-like machine with infrared heat that will have 8
YOUR HEALTH March 2012
your body burning 600 calories in 30 minutes, but for the price of $24.95. “It’s like a sauna inside a capsule with dense steam coming out of the sides and top,” said Brittani Griffis, Planet Beach Spa director. “And if you do it at least twice a week, it has the added benefits of cleansing and toning your skin.” The Millennium Nail and Day Spa in Tallahassee sticks to good old-fashioned, and kind of miraculous, body wraps. Millennium offers The Green Coffee Slimming Wrap, a $90, 60-minute warm body wrap that smells like a fresh cup of Joe. Did you know that a body wrap using caffeine, from coffee grounds, pulls fluid from the spaces between the cells and helps the body burn layers of fat found just below the skin’s surface? Millennium also offers eye, lip, face, neck, and décolleté treatments that mimic plastic surgery without the nip and tuck: Youthful Lips (a $40, 30-minute session of velvety collagen, fiber and retinol to redefine the contour of your lips), Lines and Wrinkles (a $35, 30-minute session of 100 percent pure marine collagen to smooth fine lines), and Neck and Décolleté (a $50, 30-minute session of Kigelia Africana extract for skin tightening). v
The Zerona zaps fat away The Laser Body Sculpting Center, located in Tallahassee, offers the first non-invasive body contouring procedure that removes fat from the body using what’s called the Zerona Laser. This 2010 FDA-approved machine was initially used prior to liposuction surgery in order to liquefy fat in the body. Here’s the skinny … you’ll meet with a certified Zerona specialist for a free consultation to talk about where you want to lose weight. During your consultation, you’ll fill out a medical history form. Dr. Stephen Duncan will speak with you if anything raises concern. Once you’ve been approved for the procedure, you’ll lie down on a comfortable table, and the Zerona specialist will place the spider-like laser machine around your troubled areas. “The lasers cause fat cells in the body to release their fatty contents into the blood stream, which then goes into the lymphatic system. The liquefied fat is expelled through the normal detoxification process,” said Kathie Ann Brown, one of five Zerona specialists at The Laser Body Sculpting Center in Tallahassee. “During each session you can read, sleep, even talk on the phone. There are no incisions and there’s no pain!” Following each session, clients are encouraged to drink plenty of water and go for a 20-minute walk. Call 325-1246 to make an appointment.
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Best Body
Exercise the right to bare arms
Before the sleeves come off, ward off wobble and replenish dry skin By Brandi Schlossberg
G
et the ultimate accessory for summer — upper arms that are smooth, toned and begging to be bared. With the right strategy, you should be able to decrease the dreaded wobble and replenish rough skin in time for the sleeveless season.
Armed to glow The first step on your journey toward gorgeous upper arms is to take great care of the skin that spans from shoulder to elbow. For many women, elbows can be a problem area when it comes to rough, bumpy skin, and the backs of the upper arms are common culprits as well. “I recommend using a gentle exfoliator twice a week to remove dead skin cells,” said Lisa Mergel, owner of Kanvas Beauty in Tallahassee. “At home, you can make your own exfoliating scrub by mixing brown sugar with olive oil, and olive oil 10
YOUR HEALTH March 2012
alone also makes a great moisturizer for the dry elbow area.” Carla Wisznia, owner of Skin Care Essentials, offers another option for exfoliation — dry brushing the arms and elbows with a naturalbristle brush before you step in the shower. “This technique can be used all over the body to speed up the skin-shedding process,” she says, “and it does make the skin feel smoother.” Be sure to moisturize daily, especially after exfoliation, whether you choose to use the olive oil in your kitchen pantry or another hydrating item. “For super dry skin, pure shea butter is hard to beat — I would apply this directly to the elbows,” Wisznia says. “I also like coconut oil for an allover skin softener, because it’s not greasy.”
Jettison the jiggle Fitness experts report that jiggly upper arms are most often the result of genetics, poor eating habits and a lack of regular exercise — with emphasis on the latter two. In order to counteract the effects of genetics and aging, these experts advise a focus on those factors we can control, such as exercise and diet. “Women who don’t take part in resistance training seem to be at greater risk for the jiggly arm syndrome,” says Sherman Rosier, personal trainer and CEO of Fit & Functional. “Two of my favorite moves for improving the upper arms are push-ups and triceps dips.” (See sidebar, “Make a dip for toned triceps.”) A good goal to start might be completing 12 to 15 repetitions of each of these exercises three times a week. Those who are new to upper-body weight training may need to work up to full push-ups over time. “For beginners, I would recommend wall pushups, then gradually work up to push-ups from the knees, also known as girl push-ups,” says Kim Bibeau, personal trainer and owner of Sweat Therapy Fitness. “Then, as you become stronger, you can advance to full push-ups on your hands and feet.”
Make a dip for toned triceps Here’s the low-down on how to properly perform the triceps dip, a resistance move that can combat jiggle. Combined with a healthy diet and consistent cardio sessions, this dip can help get you ready to bare arms by summer. Stand in front of and facing away from a secure bench or stable chair. Reaching back, position your hands shoulder-width apart on the bench or chair. Move your bottom in front of the bench with your legs bent and feet placed about hip-width apart on the floor. Straighten out your arms, and keep a little bend in your elbows in order to keep the tension on your triceps and off your elbow joints. Now, slowly bend at your elbows and lower your upper body down toward the floor until your arms are at a 90-degree angle, making sure your back stays close to the bench. Once you reach the bottom of the movement, slowly press off with your hands, and push yourself straight back up to the starting position. If you’re just starting out, aim for 12 to 15 repetitions three times a week. If your fitness level is fairly advanced, try doing three or four sets of 10 to 12 repetitions, two to three times a week, for maximum results.
Besides incorporating push-ups and triceps dips into your weekly training, warding off the wobble also calls for cardio, particularly if you have extra pounds to shed. “Cardio can help burn any excess or unwanted fat overall from the entire body, including the arms,” says Vince Graham, personal trainer and general manager of Impact Health and Fitness. “I recommend 45 to 60 minutes at least three to four times a week.” Rosier suggests using an elliptical machine with moving arm bars for the added upper-arm resistance training. According to Bibeau, other calorie-blasting workouts that target the arms and provide cardiovascular benefits include swimming, tennis and rowing. Of course, diet plays a role here as well, and the usual wisdom applies — fill your plate with fruits, vegetables, whole grains, low-fat foods and lean protein. v March 2012 YOUR HEALTH
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smart fitness
Raising the barre Besides being beautiful, ballet is quite a workout By Marina Brown
T
he doctor looked at the little girl’s feet. “Flat,” he pronounced with a shake of his head. Then he wrote the prescription. “Build up heels of shoes and enroll in ballet class.”
That’s how it began for me. Recreation center plies on a polished gym floor, a “recital mill” school with plenty of tap, followed by a superb dance academy that eventually resulted in a career with three national ballet companies. For famed football players Lynn Swann and Herschel Walker, it was the coach’s belief that ballet would enhance speed, agility and stamina that found them doing their changements and developes in soft leather shoes on a maple floor. In fact, one basketball player-turned-professionaldancer said that doing a Balanchine ballet was like playing two NBA games back to back. So is ballet art or sport? The answer is both. Janet Pichard of the Tallahassee Ballet says, “Ballet offers the ability to build strength and flexibility, but it also lets the emotions and imagination grow.” Dancing to the strains of Tchaikovsky or Chopin expands the knowledge of rhythm and musical voice. Dancing the czardas in Russian national dress, marching as a Prussian soldier, undulating as an exotic slave introduces cultural geography only found on the stage. And even the discipline of the classroom pays benefits. Henry Hernandez, Director of World Ballet in Tallahassee, knows the value of dance for all ages. “You know our coordination, flexability, and focus don’t tend to get better as we age,” he laughs. Because of this, Hernandez offers beginner adult classes three times a week as well as adult intermediate and advanced programs. 12
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Let’s say you’ve pulled on your tights and leotard or, in the case of boys or adults, a T-shirt and gym shorts, tucked your feet into soft kid-leather shoes and taken your place at the barre (ballet terms are in French). The teacher demonstrates what you will repeat, holding the barre for balance, and the music begins. To do ballet moves, you must remember what the teacher has demonstrated. Your mind is constantly challenged. You’ll learn to be flexible. Stretching, bending, isolating muscle groups and moving limbs individually, yet in time to a beat. A combination of Pilates and field drills, but done to Czerny or occasionally a Souza march. But always with logic: small muscles to big. Slow to fast. The barre is where the building blocks of dance are honed. Leaving the barre for the center of the room, you’ll gain balance as you move slowly through movements rather like Tai Chi, on one leg with the other in slow motion. Eventually your balance is further tested with pirouettes: fast turns on one leg with the other one pressed against your knee. And at last, jumps. Little ones at first, followed if you can, by jaw-dropping assaults against the sky. And if you’re 40 and never had the chance at wearing a tutu? Do not despair. It’s never too late to begin ballet. Even if your attempts stop at barre work. Even if you’ll never prance on your toes. The benefits to physical, mental and emotional health, as well as to personal self-esteem, cannot be measured. With your new-found poise and swan-gait, even grown-ups are likely to be someone’s Sugar Plum Fairy. v
Leap with care As beneficial as ballet is, certain cautions should be noted. As with other athletes, injuries do occur. Careful warm-ups, even before barre work, will help. For adults, a thorough physical will ensure a condition ready for new challenges. Here are a few things to be mindful of: • Sore muscles: Something to welcome. You’re gaining strength. • Strains and sprains: Something to let heal. A doctor may be needed to assess, but most will recover with ice, soaks and rest. • Tears: Dancers do occasionally tear cartilages, in knees particularly. Careful attention to technique in jumps and lifts helps to reduce the incidence. • Blisters and ugly feet: Advanced dancers who wear hardened pointe shoes will likely have blisters from time to time. Feet conform to the restrictive narrowing of the shoe and most dancers would not want to do nail-polish commercials.
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cover story
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YOUR HEALTH March 2012
The path to positive Gay Webster-Sachs has learned to live a life that is happy, centered and whole BY JONI BRANCH Ever noticed how the last few hours you spend in a place you love but must leave can be particularly sweet? Friends seem friendlier, colors more vivid, scents especially sharp. You try to hold time, focusing on details and savoring each moment before it has passed. Gay Webster-Sachs wants to live every moment like that. A petite woman with bouncy hair and a beatific smile, Gay says, “I try to live each day as if it were the last.” If you do that, she adds with a laugh, “one day you’ll be right.” When Gay, now 57 and a licensed mental health counselor, first decided to focus relentlessly on the positive and live each day with intention, she thought she might be facing her last. At age 36, she had spent years building a good life in South Florida. Never married, she saw herself as a strong, independent and successful woman who pretty much had things licked. She owned houses and investment properties. She traveled. Then came the diagnosis. She had a rare, recurring abdominal tumor and was advised that the growth, classified as non-benign and nonmalignant, could kill her simply by re-growing each time it was removed, causing increasing damage. The news was devastating. “I had the whole package together, and it was like, now you’re going to die.” After surgery to remove the tumor, Gay weighed her options with an oncologist’s help. She could submit to an invasive experimental procedure that might or might not prevent the tumor’s recurrence, or try to help herself and hope for the best.
“I thought, I’m not going to do this,” she says of the experimental treatment. “I’m just going to live my life in a positive way.” As her oncologist suggested, Gay began to “balance” her life, rising at the same time each day and watching the sun rise during a 4-mile walk on the beach. Every night, she turned in at a set hour. Already involved in yoga, she also adopted a vegetarian diet, began taking Chinese supplements and started acupuncture treatments. She stretched farther to reach out to others, for years teaching Sunday School at a Methodist church in North Miami Beach. She worked with geriatric patients, then later with Hospice. More than anything, perhaps, she consciously adjusted her outlook. “I started living every day in the moment.” She had also decided, “I’m going to do and be everything I can for myself and others every day.” There was still, however, the looming risk of the tumor’s return. “I spent years living three months at a time.” Regular visits to an oncologist were required, first every three months, then every six. The scheduled visits finally were deemed unnecessary after about six years. Gay appeared to be in the clear. The next big change in her life would come a few years later. It had been decades in the making. Gay lost her father when she was 10 and moved from New Jersey to Miami when she was 14. One of her next-door neighbors was a college kid named Ron Sachs. She had a crush, but the two eventually went their separate ways. Then one day Ron, by then a public-relations guru and owner of Ron Sachs Communications here in Tallahassee, called her after talking with a mutual friend. “I said to him, what the (heck) took you so long?” March 2012 YOUR HEALTH
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Of vision and values How can you achieve what you want if you’ve never taken the time to figure out what that is? Gay works with clients to determine what their values are and what they truly want from life, then offers guidance on how they might get there while living a full life. “It’s really just helping align their values with the way they live their lives.” For instance, if someone says she values her children and her health, “but you don’t spend much time with your children and you don’t eat right,” Gay says, then “you’re not aligned.” “If you’re not living your true values, you’re not going to be happy.” Gay sometimes helps clients figure out what they value by helping them assemble a “vision
Gay recalls with a smile. “I was 46, never married.” Of all that time apart, she adds: “He liked me, he just didn’t know how to tell for me for 30-something years.” Now firmly settled in her adopted town, Gay has decided to re-enter her field, moving away from traditional psychotherapy and toward a “healthy, happy psychology” that emphasizes “living your life with intention and focus.” She has become a certified “Soul Coach” trained in the techniques developed by author and spiritualist Denise Linn. Gay has her own practice called Soul Purpose Journey and a website, www. soulpurposejourney.com.
board” with pictures and phrases clipped from magazines and meant to show or symbolize what a client considers to be part of an ideal life. This part is fun, like a grade-school craft project. Photos might show a loving couple, children, an exotic destination, a beautiful home, a peaceful garden, a diploma — whatever the client would like. Of each image or phrase, Gay might ask, “What do you think that will bring to your life?” After taking the time to figure out what you really want from and in life, hold that thought. “When I believe it, I’ll see it,” Gay says with a smile, meaning that when you know where you headed, you can work your way there. If you don’t have a
She aims to help others first identify and reduce the causes of stress in their lives, and then “meaningfully discover and activate positive changes that embrace a healthy new balance for an enhanced quality of daily life.”
clear picture of where you’d like to end up, “it’s
Having found the path to happy herself, Gay Webster-Sachs would like to bring others along. v
bring it into your life.”
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like going to a city without a map.” “Think about what you want in your life.” Look at it. Manifest it. “By thinking positively, you can
Choosing to be positive As Gay will tell you, getting to happy takes work. “Happiness doesn’t just come, but you can make it happen.” Most basically there’s the work of learning positive patterns and habits. “We always have the choice of thinking positively or negatively. If you change your thinking, you can change your life,” Gay says. “When you have a negative thought, stop.” If the thought returns, stop yourself again. For her, each day begins with prayer and thanks upon waking. “I’m in gratitude before I even get out of bed. Then I stretch and breathe and start the day.” With breakfast, Gay contemplates a positive affirmation from her collection of affirmation cards. Ron gets a card, too. At first, she says, he’d ask, “What is this?” Now if he doesn’t see the card, she hears, “Where’s my card?” Gay also fits a 4-mile walk into each morning, meditates for 15 minutes each day and practices yoga several times a week. She consciously avoids the negative. “I do not watch TV or read the paper, but I hear about the news from everybody else.” She notes that husband Ron “reads ten papers a day” and “is constantly watching the news.” Throughout the day, she tries to spread joy with a smile here, a compliment there, a helping hand. “Simple, small acts make other people feel good and make me feel good.” All that positive thinking comes around. “I spend so much time on me, but I have so much to give.”
A life affirmed To help keep a positive focus, Gay writes her own affirmations and draws from a large collection of affirmation cards. Here are a few examples of those cards: Bring awareness to each moment as best you can. When you do remember, simply realize that this moment is already very special — because you are alive and awake in it.
Jon Kabat-Zinn I speak and think positively. I listen to what I say, if I hear myself using negative or limiting words, I change them. Louise Hay, Wisdom Cards I am now choosing to live a life of action rather then one of reaction. I am powerfully creating my life. The Nature of Infinite Love and Gratitude Transformation Cards
What goes wrong There are particular impediments to happiness in our rushed modern lives. “I think we’re a very over-stimulated and sometimes over-medicated society,” Gay says, citing the “constant on” of technology. “There used to be boundaries.” Now, “there’s no Sabbath,” no day of rest. “We’re not taking off that time that we need to fill ourselves.”
Finding calm When you’re nervous or upset, finding calm can be as simple as slowing down and taking a deep breath. Gay suggests these techniques: Slow down and become present. Soften your gaze and be aware of your breath. “When you’re thinking about your breath, you can’t think about anything else.” Become aware of your surroundings, noticing colors and textures. “Just being aware is calming.” Sing or chant a statement to yourself, perhaps something like, “I’m so grateful. I’m so grateful.”
To learn more For more information on Gay Webster-Sach’s work with Soul Purpose Journey, go to www.soulpurposejourney.com. Find out about author Denise Linn at www.deniselinn.com
March 2012 YOUR HEALTH
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feature
Giggle your way well It’s no joke — laughter can improve your health By Leigh Farr
N
ext time you’re feeling under the weather, have a good chuckle. Studies show that laughter can significantly boost your physical and emotional well-being. A good guffaw not only enhances your mood, it may help prevent chronic illnesses such as heart disease and diabetes.
“Laughter can improve your health from a physical perspective by releasing endorphins, which are the body’s feel-good chemicals that reduce stress and anxiety,” says Tracey Morse, Ph.D., a psychologist in Tallahassee and a member of the Florida Psychological Association. From an emotional standpoint, she says, “Laughter can prevent us from becoming overwhelmed by waves of negative emotions.”
On the Bright Side It’s no wonder laughter makes us feel better. Each time we let out a hoot, it’s like a mini-workout. The heart pumps faster, we use muscles in our face and body, and we breathe more rapidly, causing oxygen-rich blood to travel from our lungs to the rest of our body. And just like exercise, laughing triggers the release of feel-good chemicals in the brain. “Laughing increases endorphins, which relax muscle tension and give you a sense of 18
YOUR HEALTH March 2012
well-being and a positive mental attitude,” says Carolyn Stimmel, Ph.D., a psychologist in Tallahassee, and director of professional affairs at the Florida Psychological Association. Having a good chuckle not only stops stress in its tracks, it also allows you to see the big picture when faced with a challenging situation. “So much of how we handle things has to do with how we think about them,” says Dr. Stimmel. “When you’re laughing you’re able to step back and look at things from a distance and that allows you to do better problem solving, not get caught up in all the negative feelings and emotions.”
Healing with humor Scientists are discovering ways that humor may be the best Rx for preventing and managing chronic illness. While laughter doesn’t replace exercise and a healthy diet, it can do wonders for your physical well-being. Cardiologists at the University of Maryland Medical Center reported that people with heart disease were 40 percent less likely to laugh at various situations than individuals without cardiac disease. Researchers say laughter causes the tissue lining blood vessels to expand, boosting blood flow throughout the body. And here’s uplifting news for people with diabetes. Japanese researchers discovered that a good belly laugh following a meal significantly lowers blood-sugar levels. The research team revealed that laughter quells negative emotions such as anxiety, fear and sadness, which are known to raise blood glucose. Research also shows that laughter melts calories. Scientists from Vanderbilt University in Tennessee found that just 10 to 15 minutes of laughter burns up to 50 calories. While laughter doesn’t replace aerobic exercise — you’d have to chortle for more than an hour to burn off one chocolate bar — it can’t hurt to have a good yuck after eating a sweet snack. Now there’s something to laugh about. v
I’m tired of living with back pain. What can I do about it?
Capital Regional Medical Center combines the latest technology with a full spectrum of medical specialists for women and their families. From imaging services to every type of orthopedic diagnostic services and much more — we provide the highest quality care for every patient, through every stage of life.
Start by visiting your doctor to determine the cause of your back pain. Many back problems can be treated through pain management techniques including medications or special exercises. If surgery is needed, Capital Regional Medical Center offers several less invasive options including microdiscectomy (done using a small incision) and vertebroplasty and kyphoplasty to help relieve pain for spinal fractures. For more information about back pain treatment options, visit WomensHealthClick.com or call Consult-A-Nurse at 1 (850) 325 -3627. When you have questions, Capital Regional has the answers.
Join our local online community for women. TD-0000197387
WomensHealthClick.com
ALTERNATIVE HEALTH
Halt that
headache
Drugs aren’t the only way to treat migraines By Elise Oberliesen
W
hen the pain of a migraine slams into your day, quick thinking may be your best defense against the incessant pounding. Migraines send many people off to a quiet room with the blinds drawn. Symptoms include nausea, light sensitivity and a head swimming with throbbing or stabbing pains lasting for hours or days. For some of the 28 million Americans who suffer with the headaches, taking a pill quiets the pain. But not everyone finds relief in medication. Here are a few alternatives for halting migraines. Dr. Raymond Verrier, D.C. advises patients to watch for unsuspected migraine triggers. Stress is the obvious one. While you likely know that foods with nitrates are a no-no, Verrier says innocuous foods like cucumbers could trigger migraines, while caffeine has zero effect. To pinpoint which foods offend, keep a food log and share it with your doctor.
Workstation woes add stress Deskbound with no bathroom breaks sound familiar? Now add workplace stressors coupled with prolonged eye strain from reading mile-long emails in cryptic fonts. Your back muscles coil up like a rattlesnake injecting painful venom in the form of a migraine. “Staring at the PC all day long creates more inflammation in the neck and vertebrae,” Verrier says. First, the stiffness sets in, followed by pain. Workstation guidelines published by Harvard University suggest placing the monitor about 18 to 30 inches away from the body. The top of the screen should fall at eye level. 20
YOUR HEALTH March 2012
To ease patients’ headache pains, Verrier uses spinal manipulation and a combination of hot and cold compression therapy. He does this by alternating cool and warm compression every five minutes. “When you increase motion in the area, you take away the inflammation because it moves debris away from the area,” Verrier says. In general, heat encourages blood flow while cool temperatures suppress it. Blood also brings rich nutrients and oxygen to assist the healing process.
Brain busters for headache relief Using BBT, or brain-based-therapy, can help patients restore brain balance, says Dr. Stephen Moleski . D.C. BBT is an alternative treatment method that analyzes brain activity in each specific region. “Certain areas of the brain are over firing or under firing, which is classic for migraine sufferers,” he says. For example, too much neural activity in the brain is said to lead to myriad symptoms, from chronic pain and fatigue to insomnia. However, when the brain lacks adequate activity or under fires in another specific section, Moleski says he might use music therapy to stimulate your brain. Placing music in one ear, he says, stimulates the cerebellum on the opposite side. In essence he’s waking up a specific area of the brain. Moleski learned about these methods from the Carrick Institute in Miami.
A ROSY OUTLOOK If too much glare and light sensitivity bring on the head-banging pains, maybe it’s time to look at life through rose-colored glasses. Some headache patients reach for their roses for real relief. Special
spectacles with rosy lenses may filter or absorb colors in the light spectrum thought to provoke migraines. “It tempers the bright lights, and it gives the brain a chance to calm down,” Moleski says. Soothing relief has been
7 migraine triggers and easy fixes Excessive stress: Try mindfulness and breathing exercises, walking, meditation or a hot bath Excessive forward tilting head and neck: Keep the head and neck in alignment while watching TV surfing the Web Caffeine overload: Opt for just one serving of java or caffeinated soda and stay hydrated with plain water MSG, red wine and alcohol: When eating out, ask the chef about food additives and always read labels Tyramine-rich foods including many cheeses: Better options include cottage cheese, mozzarella and ricotta
reported within minutes to hours.
Metabolic imbalances: Get tested to rule out thyroid, hormone and iron deficiencies
At the University of Utah’s Moran Eye Center, doctors use the rose-colored Fl-41 lenses to successfully treat migraines. Want to test this theory on a dime? “I’ve had people get them at Walgreens,” Moleski says. v
Compassionate Homecare You Can Depend On When your health is compromised, all of the options can seem overwhelming. Maxim Healthcare Services offers confidence in the quality of your care. Whether you need 24-hour clinical care or just assistance with things around your home, Maxim can help. Why Choose Maxim? • Available 4 to 24-hours a day, 365 days a year • RN Case Manager assigned to all clients person onal al h ygie yg iene ne • Assistance with pe personal hygiene feedingg • Assistance with fe medica cati ca tion ti onss on • Assistance with me medications ping pi • Light housekeeping aree ar • Incontinence care
Intestinal parasites: Stool testing detects parasitic invaders often carried by our pets. Please note, a certain amount may be considered completely normal.
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MAKEOVER
Toss the clutter, cut the stress Restore order to storage spaces on your own or with a pro’s help By Kathleen Brady
I
magine getting dressed for a special occasion. Could you quickly locate that perfect black evening bag that you bought to have “at the ready”? Or do you need to tear your closet apart to find it? If that new recipe calls for a can of chicken broth, do you dare search your jumbled inventory to find one lurking in the back of your pantry – if you can get to it? Having an organized home reduces stress and frustration in searching for items that you need. It also saves money because you can better visualize your inventory. Hopefully that chicken broth has not passed its expiration date. 22
YOUR HEALTH March 2012
According to the National Association of Professional Organizers, or NAPO, certified professional organizers strive to help you “put your house in order so you can find what you need – and need what you find.” If your home closets or storage centers are totally out of order, it’s time for a storage makeover. Organization is not a one-time task. Rather, it’s an ongoing process – once you get organized, you need to stay organized. Maintaining the organization is the tricky part, but with a little motivation, the right tools and layout, it can be accomplished. For a jump-start in the process, you might want to seek professional help. Jeff Cushing, professional installer and owner of Cushing Specialty Company, said that bedroom closet and garage makeovers are top choices for many customers. He notes the advantages of organized storage, which maximizes the space in a home. Storage systems are versatile, subdividing space into segments, and vary in price from ventilated wire shelving to finished wood products.
While do-it-yourselfers can rearrange a closet,
items, such as Christmas decorations, can be
Cushing emphasized that professional designers/
housed accessibly while maximizing the space.
installers know how to incorporate “working
Plus, organizing seasonal items in the garage can
space,” meaning the actual space needed to open
free up valuable real estate inside your home,
drawers or to hang garments, into their designs
Cushing says. Cutting the clutter will make a welcoming visual when you pull your car
and that they create usable spaces homeowners
into the garage.
may not envision. For example, a designer can maximize the size of a 6-foot closet by arranging
For extra help, consider consulting with a
shelving so that the finished closet offers nearly 9
professional organizer. Barry Izsak, former
feet of usable space.
President of NAPO and founder of Arranging it All, says, “Contrary to popular belief, being
Garages frequently beg for organization. If your
organized is not an inherited trait. It’s a learned
heaps and piles of disorganized chaos make you
behavior and an acquired skill. Unfortunately,
look like a hoarder, pare down as much as you
many of us were never taught. Professional
can, and then keep your “stuff” as streamlined
organizers can teach you those skills and create an
and efficient as possible. Cushing said that
organizing system that will work long after
there are many systems that keep the tools
we’re gone.”
(rakes, shovels) and bikes off the floor by taking
A storage makeover can cut out the chaos and
advantage of use of the garage walls. Seasonal
simplify your life. Goodbye, clutter! v
You are invited to “Hot Topics”
Skin Care Technology Thursday, April 12 at 6 p.m.
Leading the educational session will be skin care specialists from the SPA at Southeastern Plastic Surgery to discuss, answer questions on skin care lines, peels, Fraxel, IPL and microdermabrasion. Upcoming “Hot” Topic: June 7 ~ Breast Rejuvenation Door Prizes ~ Call or register online at www.se-plasticsurgery.com for complimentary registration
Ben J. Kirbo, M.D. ~ Laurence Z. Rosenberg, M.D. CERTIFIED BY THE AMERICAN BOARD OF PLASTIC SURGERY
850.219.2000
2030 Fleischmann Rd. ~ Tallahassee, FL
LIKE US ON FACEBOOK!
www.se-plasticsurgery.com TD-0000197437
Essential NUTRITION
Unscrambling the myths behind eggs The little protein-rich powerhouses can be part of a healthy diet
W
hen it comes to eggs, dietary cholesterol
USDA data, one large egg is 14 percent lower in
and heart health, what you think you
cholesterol than previously recorded, down from
know may be a bit scrambled. Concerns over
212 mg to 185 mg, and is also 64 percent higher
dietary cholesterol and its impact on heart disease
in vitamin D, with 41 IU per large egg. Moreover,
keeps many people from eating eggs, despite their
one large egg contains 6 grams of high-quality
nutritional benefits. However, more than 40 years
protein and 13 essential nutrients in 70 calories.
of research shows healthy adults can enjoy an egg every day without significantly impacting their risk of heart disease.
Cracking the cholesterol myth
“Research shows that saturated fat may be more likely to raise a person’s blood cholesterol than dietary cholesterol,” says Neva Cochran, registered dietitian, nutrition writer and
Enjoying an egg a day as part of a healthy diet
researcher for Woman’s World Magazine. “Eating
balanced with fruits and vegetables, whole
a balanced breakfast with high-quality protein
grains and low-fat dairy falls well within current
foods like eggs, along with other nutrient-rich
cholesterol guidelines. In fact, according to
foods like fruit and whole grains, is the best way
24
YOUR HEALTH March 2012
Kay Dorian, ARNP-C Anne-Marie Singleton, ARNP Jane Owen, CNM
Dr. Jana Bures-Forsthoefel
Carol McNutt, CNM
Dr. Shawn Ramsey
Sheridan Skarl, CNM
Dr. Dorothy White Professional Office Building 1405 Centerville Rd. Suite 4200 Tallahassee, FL 32308 www.obgyntallahassee.com
P (850) 877-3549 F (850) 671-1271
TD-0000197428
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may have an undiagnosed venous disorder. With so many options now available, not everyone needs major surgery. Vascular Surgery Associates offers a full service line of venous treatment plans. Ask Tallahassee's only Board Certified vascular surgeons to evaluate and discuss one of the following treatment plans that may be right for you:
6FOHURWKHUDS\ 9HLQ /DVHU 7KHUDS\ $PEXODWRU\ 3KOHEHFWRP\ 0LQLPDOO\ ,QYDVLYH (QGRYHQRXV 7KHUDS\ Many insurance plans cover partial, sometimes complete venous disorder treatment plans. Consult one of our Board Certified Vascular Specialists to find out if your varicose veins might be more than a cosmetic issue.
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to start the day. Unlike sugary foods, eggs have
per day is not associated with risk of coronary
no simple sugars and contain no carbs, providing
heart disease or stroke in healthy adults. And
steady and sustained energy.�
eggs provide high-quality protein that helps build
Additionally, the 2010 Dietary Guidelines for
muscles and increases satiety for all-day energy,
Americans recognize eggs as a nutrient-dense
which can help maintain a healthy weight, an
food and state that the consumption of one egg
important factor in promoting overall health.
IN an eggshell Cochran points out that eggs are an affordable, versatile, nutrient powerhouse that contribute to a healthy diet in many ways: * Breakfast boosters: Research shows that eating high-quality protein foods for breakfast, like eggs, can help increase satiety, maintain longlasting energy and 26
YOUR HEALTH March 2012
improve cognitive skills like memory recall time. * Sunshine supplement: Eggs are one of the few foods that are a naturally good source of vitamin D, meaning that one egg provides at least 10 percent of the recommended daily allowance. Vitamin D plays an important role in calcium absorption,
helping to form and maintain strong bones. * Weight-loss companion: Research shows that eating eggs for breakfast can help overweight dieters lose more weight, lower their body mass index and shrink their waist more than eating a bagel of equal calories for breakfast. v —ARA Content
TD-0000197392
mind matters
A prescription for
music
therapy program at the Florida State University College of Music.
BY KATHY RADFORD
M
usic therapists, many of whom are trained here in Tallahassee, help people with all kinds of conditions and problems
Imagine the difficulty of having a child or grandchild who rarely speaks or communicates because of being closeted in a world of autism. Or think about the profound sadness and sense of anguish that might befall a man who has lost his wife of 60 years. Or consider the once strong soldier who is now suffering disabilities and dementia. It can be difficult to impossible to fully help these people with medications or “traditional medicine,” but there is a kind of treatment that is gaining in popularity amid laypersons and is accepted practice in the medical community. That treatment is called music therapy, and music therapists are trained right here in Tallahassee in a partnership between Tallahassee Memorial HealthCare and the music 28
YOUR HEALTH March 2012
Music therapists use music and musical activities to bring about positive change. Musical interventions by a trained, qualified and licensed music therapist can benefit people of all ages, from infants to the elderly, and there are many concerns that can be addressed through music. Music therapy can concentrate on the cognitive, social, physical or emotional needs of people who have medical conditions or disabilities, or are facing difficult life circumstances. It is not necessary for the client to have any musical talent, and each course of therapy is designed with the needs and preferences of the client in mind. Each person is unique, so each music therapy session is designed for the individual. Given that fact, it is not easy to describe a “typical” music therapy treatment session. The music chosen may have lyrics or be instrumental only, and it can be any genre, from classical to country to rock to jazz. Therapy activities can help reduce pain, improve communication, manage stress, promote physical rehabilitation, elevate mood, improve wellness, assist with developmental delays, enhance memory or help the client express challenging emotions. Professionally trained music therapists use musical activities to assess, treat and evaluate patients. Generally, music therapy is used as one aspect of an entire treatment plan, not the sole course of treatment. Jayne
Standley, Ph.D., of the FSU Music Therapy Department explains that there are music therapists who are in private practice, but the majority work within agencies. If you or your physician feels that you might benefit from music therapy, you can be referred to a therapist at a local agency. If you would prefer to contract directly, you can contact the American Music Therapy Association (musictherapy.org) for a listing of local licensed music therapists. A little planning also might be in order; if you expect to be in the hospital for a procedure, consider speaking with your doctor beforehand to see if she feels you might benefit from the treatment post-operatively. Standley emphasizes the benefit to women in particular, “In the hospital, music has been far more effective with women” and can “reduce the need for pain medication and help with recovery.” In addition, Standley encourages women to consider music therapy for a lifestyle of wellness, as research shows that the program “has benefits such as mood elevation and stress reduction.” Of course, we all know how important it is to find ways to reduce the stress in our lives. If you or someone you love might benefit from music therapy, Tallahassee is a great place to live. The FSU music therapy program is firmly established in the community and, in partnership with TMH, it is considered a premier program for preparing music therapists.v
The local music therapy scene There are several local organizations and agencies who take advantage of the benefits of music therapy. Music therapists can be found singing and playing such instruments as the guitar, keyboard or harp at Big Bend Hospice. Patients are known to sing along, write songs of their own, or simply close their eyes and tap their toes during their end of life care. Leon County Schools employ music therapists. One of the goals at Gretchen Everhart School states, “Students will increase their skills in the areas of social, communication, sensory, motor, and academics through participation in music.” There are two music therapists/teachers at Everhart, and they also travel to other schools in the district and work with ESE teachers and students. Everhart is also a popular location for music therapy internships. At any given time, there may be up to four interns completing their studies at the school. Tallahassee Memorial Healthcare’s Behavioral Health Center employs music therapy in conjunction with other treatment options. The Adolescent/Child Treatment Program and both the Adult Intermediate Treatment and Adult Specialty Treatment Programs include music therapy components if appropriate for patients’ individualized plans. Perhaps part of the value of music is that it can evoke emotions and remind us of another time, as William Wordsworth reminds us so lyrically, “The music in my heart long after it was heard no more.”
More than 25 million Americans suffer from varicose veins! Varicose veins are not just a cosmetic issue; they can be very painful and cause leg fatigue. NOW there is a minimally invasive office-based solution that is covered by most insurance plans including Medicare. The VNUS Closure procedure is: • Minimally invasive • Excellent Clinical Outcomes • Clinically Proven with minimal discomfort • Cosmetically Appealing
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Change Your Life Today Weight Loss Therapy • Gluten Free Diet Plan • FDA Approved Appetite Suppressants • Vitamin & Lipotonix Shots
Other Services • • • • • • •
with a little luck and a lot ‘o’ love, Blood donors save lives. Donate blood March 1 - 17 and take home a St. Patrick’s Day t-shirt!
Family Practice Immigration Health School & Work Physicals Male Hormone Treatment Stop Smoking Program Laser Tattoo Removal Spider Vein Treatment
Beginning in 2012 Certified Trainer On Staff!
t ® reatmen Botox T A Walk-in Family Practice
David L. Browne, MSN, ARNP 1324 N. Magnolia Dr. (850) 671-3800
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AROUND TOWN
10th Annual Masked Benefit Ball Capital Area Community Action Agency March 17, 7 p.m. -midnight The 10th Annual Masked Benefit Ball takes Mardi Gras as its theme and will offer dancing to Crooked Shooz, a New Orleans-style buffet, Charity Casino with great prizes, a Silent Auction and the Parade of Masks with prizes for the best masks. Proceeds benefit the Capital Area Community Action Agency, which last year helped more than 21,000 residents living at or below the federal poverty guideline. Location: Tallahassee Automobile Museum, 6800 Mahan Drive. Tickets: $50 for individual tickets or $450 for a table of 10. Contact Diane Haggerty, 222-2043, diane.haggerty@cacaainc.org for tickets and more information.
Cattle Barons’ Ball March 3, 6-11 p.m. The Cattle Barons’ Ball is the largest single fundraising event for the Tallahassee office of the American Cancer Society. The event will feature gourmet cuisine provided by Catering Capers, live and silent auctions, gaming, entertainment by Bed Head Betty and dancing. After a decade, this Western-themed event continues to be one of the hottest tickets in Tallahassee. Location: Tallahassee Antique Car Museum, 6800 Mahan Drive. Tickets: $125. Call P.J. Kanline at 544-3774 or the American Cancer Society at 297-0588.
Tallahassee Jewish Food and Cultural Festival March 11, 10:30 a.m.-4 p.m. Bring the family and enjoy the best of Jewish food and culture with homemade and NY Carnegie Deli treats, art and entertainment for adults and children alike. The wine shop will
30
YOUR HEALTH March 2012
be open from 12:30 p.m. to 4. There will be a free shuttle from parking at Radiology Associates off Phillips Road. Location: Temple Israel, 2215 Mahan Drive. Information: 877-3517, Tallahasseejewishfoodfestival.com
A Taste of Spain at Native Nurseries Benefit for St. Francis Wildlife March 18, 6 p.m. Treat your senses to music, wine and authentic paella prepared with garden-fresh ingredients by one of Valencia’s finest chefs while you relax in a beautiful setting with other wildlife lovers. Unusual drawing and auction items include a hot air balloon trip over Tallahassee and a sunset dinner cruise on the St. Marks River. All proceeds from this event will benefit injured, orphaned and sick wildlife at the St. Francis Wildlife rehabilitation center. Location: Native Nurseries, 1661 Centerville Road. Tickets: Tickets are limited. Until sold out,
they are available for $50 each at Native Nurseries, or by contacting Sandy Beck at 528-0823 or sandybeck@stfranciswildlife.org.
Walk, run, roll March 24, 7:30 a.m.-noon
Ability 1st will host its sixth annual Walk, Run, Roll featuring a 5K for runners and a two-mile walk/ roll alternative that is perfect for individuals and groups who want to share a wheelchair for the Accessibility Roll experience. Live music by the Black Sheep and food will be available for participants following the event. Location: Myers Park, 913 Myers Park Drive. Registration: The cost is $20 with a T-shirt or $15 without ($25 day of the event). For the 5K Run, register at 7:30 a.m. and start at 8:30 a.m. For the 2-Mile Walk/Roll, register at 9 a.m., start at 9:30 a.m. Information: Maria Folsom, 575-9621, mariafolsom@ability1st.info, or www.ability1st.info.
~ PHYSICIAN PROFILES ~
MICHELLE HOGGATT, MD
Gynecology and Gynecologic Surgery Dr. Hogga� 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. A�er completing her obstetrics and gynecology residency at Tulane Univ. Medical Center, Dr. Hogga� 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. Hogga� is a member of the AMA, Capital Medical Society and the American College of Obstetrics and Gynecology. Dr. Hogga� 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
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. Contact: 2452 Mahan Dr., Suite 101, Tallahassee, 850.877.2126
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
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
Family Medicine Dr. Robert Frable is a board certified family practice physician established in Wakulla County for 24 years. Originally from Pennsylvania, he a�ended 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 commi�ed 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