2013 Your Health Feb

February 2013

Make a healthy detox plan

Right bRain oR left bRain?Ways to improve both

get the beatDetermine what your heartbeat means

get ready for the easiest makeover

Self love is in the airStephanie brandt Cornais tells you how

Saturday, February 29:30 a.m. to 1 p.m.Turnbull Conference Center

TMH.org/fair

2013

* entertainment & games *

Tallahassee Memorial presents Baby and Family Fair 2013,

an educational and exciting health event for expectant

families and families with children of all ages.

Baby and Family Fair 2013 will showcase products and

services to families who are making important decisions

about pregnancy, childbirth and raising a family.

A FUN, YET EDUCATIONAL HEALTH EVENT!

February 2013 yOur HeaLTH 3

THiS iSSue

FebruaryOn the cover

Also inside...

Tallahassee.com/Health

Photos by Lauren Johnson

www.simplyinspiredmama.com

Stephanie Brandt CornaiSLoving yourself helps you love others.

14

Plus…

18 SCentS Define your palette for the senses.

06 alternative health Make a healthy detox plan.

08 Mind MatterS Enhance your mental skills.

12 eSSential SpiCeS Don’t miss enhancing your

taste buds and health.

22 SMart FitneSS Dance for life – take

the first steps.

24 BeSt Body Know that the beat means.

26 Makeover Try an easy, quick

change that’s fun.

in every iSSue4 editor’S letter30 around town

Saturday, February 29:30 a.m. to 1 p.m.Turnbull Conference Center

TMH.org/fair

2013

* entertainment & games *

Tallahassee Memorial presents Baby and Family Fair 2013,

an educational and exciting health event for expectant

families and families with children of all ages.

Baby and Family Fair 2013 will showcase products and

services to families who are making important decisions

about pregnancy, childbirth and raising a family.

A FUN, YET EDUCATIONAL HEALTH EVENT!

20 StreSSed out and hungry?Make the perfect food combinations to combat stress.

4 yOur HeaLTH February 2013

FirST WOrD

277 N. Magnolia Drive

Tallahassee, FL 32301

Call 850.599.2255

Fax 850.942.0185

preSident and puBliSher

Julie Moreno

850.599.2126

[email protected]

ContriButing writerS

Kathleen back brady

Marina brown

anne Marie Cummings

avery Hurt

andy Lindstrom

Kenya McCollum

erin Perry O’Donnell

deSigner

april Miller

ContaCt uS

advertiSing

Lisa Lazarus.brown

850.599.2333

[email protected]

online

Find a digital copy of the

magazine and all this month’s

articles, along with stories

from past issues, online at

Tallahassee.com/health.

your Health Magazine is published 12

times a year by the Tallahassee Democrat

at 277 N. Magnolia Drive, Tallahassee,

FL 32301. No part of this magazine may

be reproduced without the consent of the

publisher. your Health Magazine is not

responsible for unsolicited manuscripts,

photos and artwork.

We’ve found so many ways to spice up your life and love in

this heart-inspired issue.

Stephanie Brandt Cornais shares

her poignant story and cuts to the

chase about self love. She reminds

us that we cannot give love to others

until we have learned to truly love

ourselves…a very humbling and

forgiving process. I’ve often thought,

“Would I talk to a friend the way

I talk to myself?” Of course not.

Feeling good mentally and physically

is what we’re all about—so a

delicious detox plan is a perfect

way to start from the inside. Jill

Welch, our local food goddess,

will give you a great plan.

And who can turn down the spices

of life? Those special global powders

that make your scalp tingle and

excite your taste buds are something

to look forward to every day.

Kenya McCullum loves writing

about mind matters—exploring

the thoughts that result in our

actions. Isolating right brain/

left brain activities tickle part of

you that you may not have felt in

years, like resurrecting a musical

instrument you played as a child.

Now for the really easy part…

want to have an instant makeover?

Shake up your style with some

chandelier earrings. We’re featuring

designs that are the kind of head-

swinging, art for your ears that

make you feel young, vibrant and

unique. Now go out there and flirt!

The perfect complement to those

earrings is an evening filled with

dance. Marina Brown, a professional

dancer herself, introduces us to a

dance card that will suit anyone.

Dancing is great for enhancing your

relationship and heart health. Want

to know what that beat really means?

Erin Perry O’Donnell researched how

you can monitor, optimize and use

your heartbeat levels to stay in the

zone to meet fitness/weight loss goals.

If you need more inspiration for

love and giving, February 11-17 is

National Random Acts of Kindness

week. Don’t forget to include yourself.

See you next month on February 27.

Happy Valentine’s Day,

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aLTerNaTiVe HeaLTH

Wellness coach Jill Welch of

Tallahassee calls her 7-day class in toxin cleansing “a great way to a healthier lifestyle.”

Florida State administrator Jennifer Clark said that she felt an uptick in energy “pretty much immediately” after switching to the week-long program of mostly liquid-based meals heavy on vegetable and fruit smoothies.

Detox diets – short-term food regimens aimed at clearing our bodies of the

potentially dangerous chemicals and other additives we’re exposed to every day – promise everything from weight loss to illness prevention, improved metabolism, even a more satisfying sex life. Hollywood icon Beyonce popularized a maple syrup and lemon-juice version to shed 20 pounds in two weeks for her role in “Dreamgirls.” Not everyone’s on board with the sometimes risky claims of more radical advocates, but even critics concede the long-term benefits of their common goal: better eating habits.

“You can detox in a healthy way,” said Sarasota dietitian and certified personal trainer Christine Gerbstadt, M.D., author of “Doctor’s Detox Diet.” “Extremes like

colonics, starvation and prolonged juice cleanses are not recommended,” she added. Cutting out processed foods riddled with sodium, trans fat and artificial sweeteners earns high marks.

Welch’s quickie cleansing format fits nicely into Gerbstadt’s way of thinking: lots of fresh greens and water; no alcohol, caffeine, sugar or meat. Out are what she calls “high-impact foods” full of chemicals and hydrogenated fat; instead, try a pureed smoothie of lightly steamed broccoli, zucchini and celery. Basic equipment: a good blender for those fruit and veggie staples.

“Fad diets like a water fast can be dangerous because you’re just dumping unwanted toxins into your system,” said Welch, aka the Food Goddess and a self-taught Tallahassee nutrition counselor for the past 20 years. “My way is more gentle.”

Welch teaches her way at workshops throughout the community. As many as 20 to 30 health-conscious clients gather at New Leaf Market and other venues for each of the detox sessions and month-long recipe sharing classes primarily aimed at changing to a more nutritious diet.

“I’d always wanted to try it,” said Jennifer Clark, the program director at FSU’s College of Business. “Then when my husband came down with some digestive issues, we decided to go together.”

The first couple of days, Clark said, Welch had them cut out all meat and dairy products. Then they restricted their intake to smoothies mixed from raw vegetables and low-sugar fruits such as green apples and strawberries.

“When I told other people about what we ate, they would look at me and say ‘I can’t believe you actually drink that,’” she recalled with a laugh. “In fact, I’ve

Have a delicious detox experienceBy Andy LindsTrOm


From acai berry to lemon juice, chamomile tea or simply fasting for a few days, detox diets have been around at least since the ancient Greeks. but you don’t have to limit the amount of food you eat for a safe and nutritous cleanse, says natural health expert Cathy Wong, author of “The inside Out Diet.” Simply put certain foods off limits.

For a sampler of Wong’s choices, supplemented by several suggestions from Tallahassee wellness coach Jill Welch, consider the following:

Good foods:

Fresh veggies and sour fruits, particularly kale, collards, parsley, apples, lemons, limes, beets, celery, broccoli, berries, pears and plums

anti-inflammatories such as cold-water fish, olive oil and nuts

Salt-free, homemade soups

foods to skiP:

animal products including shellfish

artificial colors and flavors

beans and peas

Coffee, sugar and alcohol (gradually at first, to avoid withdrawal headaches)

Dairy products such as cheese and ice cream

Processed meats, packaged baked goods and frozen dinners

Wheat, barley, rye and other high-gluten grains

always liked vegetables. So, to me, they (the smoothies) just tasted fresh.”

According to a number of sources on WebMD, the so-called Master Cleanse formula touted by Beyonce and other Hollywood luminaries falls far short of adequate nutrition. Like other minimalist programs based on little more than herbs, pills, powders or enemas, it has been labelled a short-term weight reducer both too low in calories and liable to muscle loss.

“Dieters end up in a worse place than when they started,” said Dr. Frank Sacks at the Harvard School of Public Health. “And the weight that is regained is likely to be all fat.”

In the time she’s been teaching her detox class, Jill Welch said that there’s never been a client who complained that sticking to such whipped-up blends as butternut squash, leeks and kale had proven a waste of time or hazardous to their well being. “Just for overall good health,” added Jennifer Clark, she would definitely recommend it to others.

“I like to help people get started on their quest to look better, feel better, lose weight or deal with health problems,”Welch said. “But you have to follow through. It’s a commitment , in my opinion, to a better quality of life.” v


MiND MaTTerS

The Left/Right Brain ConnectionBy KenyA mccuLLum

Denise is an accountant who loves numbers and always looks at the fine print of everything she

does. She’s good at memorizing facts, and loves nothing more than watching documentaries on the History Channel.

Jennifer, on the other hand, is imaginative and constantly immerses herself in artistic endeavors. She expresses

herself well and when she thinks about an issue, she can easily see the big picture.

We’ve met people like Jennifer and Denise and noticed their very different personalities and the different ways they look at the world. But what makes them that way?

Part of the answer can be found right between their ears.


what are the leFt and right Brain?When we talk about the strengths of our brain, we’re referring to which side of the brain is more dominant over the other.

Generally, when we talk about those who are left brain dominant, like Denise, we’re describing analytical people who are extremely detail oriented. Left brained people tend to think in a linear fashion and work well with numbers. And like Denise, it’s not uncommon for them to pursue careers that allow them to use numbers and tend to the finer details of things.

If you’re more like Jennifer, chances are you are a right brain dominant person, meaning that you are imaginative and creative. Those who are right brained are also highly intuitive and they rely heavily on their emotions when processing information and making decisions.

BalanCing Both SideS oF the BrainLike any other part of the body, the brain needs to be exercised in order to stay in tip-top condition. Because of our natural tendencies and interests, we generally exercise the dominant part of our brain regularly—but it’s still important not to neglect the non-dominant side.

If you are dominant in one side of your brain over the other, there is a belief that somehow the other hemisphere has no role, but that’s simply not true,” said Dr. Susan DeVito, executive director of the Brain Balance Achievement Center. “We need both hemispheres of our brain to communicate with one another in order to express ourselves in each of the areas of function, and sometimes an overwhelming expression in one direction or the other really is showing us that the hemispheres are in balance.”

Building the non-doMinant Side oF the BrainIn order to ensure that the non-dominant side of the brain is functioning the way it should, we should exercise it—just as we would with our muscles.

Although it may sound daunting, this process doesn’t have to be a drudgery that involves doing things that we absolutely hate. So, if you’re a right brain person, you don’t have to start doing trigonometry in order to build the left side of the brain; a left brain person doesn’t have to become Picasso or Shakespeare to build the right hemisphere of their brain.

Building the left brain. One good way to build this side of the brain is by playing memory games, where a number, picture or letter flashes on the screen and you have to recall it. You can also build the left hemisphere of the brain by doing spelling exercises, or learning a foreign language, because language lives in this side of the brain.

Building the right brain. You can build up the right side of the brain by doing art projects, learning to play a musical instrument, keeping a journal or taking a dance class. Also, this side of the brain is associated with emotions and communication skills, so working on recognizing and controlling your emotions, as well as improving your nonverbal communication skills, like eye contact, can go a long way toward building up the right brain. v

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important Things to remember About your Brainit’s never too late to build a part of your brain.

although our brains are completely developed by the

time we reach 25, that doesn’t mean that you can’t

keep on improving parts of your brain.

“every time you learn something new, you basically

are developing an area of your brain that hasn’t

been challenged before,” said Dr. Marie Pasinski,

a neurologist at Massachusetts General Hospital.

“The brain that you have is the result of how you’ve

used it over a lifetime, and the beauty of it is that

it’s never too late to remodel your brain, restructure

it, and build up new areas. in many ways, we truly

are the architects of the brain that we have. it’s

never too late to change your brain for the better.”

it’s best to treat both sides of your brain with

care. Whether you are a left brained person or a

right brained person, your entire brain should

be nurtured.

“both sides of the brain are equally important and

should be loved and treated well—and used,” said

Dr. Carolyn Dean, author of 365 Ways to boost your

brain Power: Tips, exercise, advice.

When you build one side of your brain, the other

side also reaps the benefits. “any skill you build,

when you’re thinking of how your brain is working, is

going back and forth across the left and right cortex

like a pinball,” said Tony Dottino, Founder of the uSa

Memory Championship. “When you start learning

something new, it is amazing how the plasticity of

your brain will start bouncing back and forth to left

and right, so what you’re doing as you learn one of

your weak spots is building up your strong spots and

giving them a new perspective and dimension.”


eSSeNTiaL NuTriTiON

Mixing a little cinnamon in your oatmeal or grinding some fresh nutmeg on your yogurt

certainly livens up your meal and stimulates your taste buds. You may be surprised to learn that your favorite spices are not only tasty but may also impart some great health benefits.

Spices are essential to any home pantry. They appeal to our senses with their enticing smell, flavor and visual appeal. Since ancient times, spices have been used not only to enhance the perfect dish but also to treat everything from the common cold to poor digestion, says Kristi Kanzig, Assistant Director of Marketing for Earth Fare.

Without adding any extra fat, salt or calories, spices can add lots of flavor and brighten up a dish. When you think about great sources for “antioxidants,” berries and pomegranates are the obvious choices, says Kanzig, but few people realize that spices are excellent sources of antioxidants. Antioxidants are great in the prevention of heart disease and diabetes and can improve your immune function.

Some of the antioxidant champs in the world of spices include ground cloves, ginger, cinnamon, turmeric and oregano. Kanzig noted that studies have shown that just a quarter teaspoon of cinnamon per day, for example, can lower the risk of high cholesterol, triglycerides

and glucose levels. Kanzig says that one of the most concentrated sources of antioxidants per gram is clove.

Kanzig suggests this great-tasting recipe that calls for cloves and other essential spices. This mouth-watering drink smells heavenly and can be served year-round:

Earth farE aPPLE CidEr1-gallon earth Fare organic apple juice

2 whole cinnamon sticks

4 whole nutmegs

¼ cup dried orange peel

¼ cup allspice berries

¼ cup whole cloves

2 tbs. finely chopped crystallized ginger

1 12-in double-layer cheesecloth

1 10-in length of white string

Place cinnamon sticks and nutmeg in a plastic bag. Crush with the bottom of a small skillet. add to a small mixing bowl, add spices and stir. Place mixture in the center of the cheesecloth. Gather the sides and secure with string.

in a large pot over medium heat, add earth Fare apple juice and cheesecloth. Heat for 20 minutes, stirring occasionally. Serve and enjoy this warm delicious spicy drink knowing that you will be ingesting a mellow brew of some of the highest sources of antioxidants.

Essential spices that enhance your lifeBy KATHLeen BAcK BrAdy


Did you know that spices are derived from a

plant’s seeds, fruits, roots or bark? Here is just

a sampling of some common spices, along with

some health benefits and suggestions for use:

Ginger can ease a queasy stomach and helps

digestion. it can also be effective as a therapy

for headaches. Grate some ginger to add to a

steaming cup of tea or mince a little ginger to

add a little spicy sweetness to your stir-fry.

oregano has antimicrobial properties and is

high in antioxidants. Oregano is commonly

thought of as the “pizza spice,” and it is used

in many italian dishes. Try adding a little to

your scrambled eggs for an unexpected aro-

matic burst of flavor first thing in the morning.

Cinnamon can control blood sugar and is help-

ful for heart and blood pressure issues. it can

also increase alertness. use it in oatmeal

or yogurt and sprinkle on toast. Or try some

cinnamon as a spice rub for chicken to add a

little non-sugar sweetness. and nothing beats

the fragrant bouquet of cinnamon in any recipe

baking in your oven as it permeates through

your home. Studies have shown that simply

smelling cinnamon can boost brain function!

Chili Pepper is well known for its use in Mexi-

can dishes but can have a positive effect on

your love life as well. Chili pepper contains

capsaicin which raises body temperature and

stimulates endorphins and nerve endings.

Capsaicin has antioxidant properties and is

full of vitamins and minerals. Toss some chili

pepper in meatloaf or in turkey burgers to liven

them up. add chili peppers to a mojito for a

wet and wild, spicy fun drink.

There is no better way to incorporate spices into your pantry than to try new recipes. But there is no need to buy a whole bottle of turmeric, for example, before you fall in love with it. Earth Fare and many health food stores offer a bulk spice section where you can buy as little or as much as you need. Whether you are trying out that new recipe or making batches of a classic, you can purchase only what you need in the way of fresh, tasty spices.

Be an explorer with the variety of spices on the market today and take a journey to an exotic place right in your own kitchen. Your senses – and your health – may greatly benefit from your culinary delights. v


COVer STOry

photoS By lauren JohnSon


Make a superficial visit to Stephanie Brandt

Cornais’ blog “Mama and Baby Love”

(mamaandbabylove.com) and you might get the idea

that Cornais is just Martha Stewart with a small child,

setting the bar far too high for the rest of us mortals.

The blog is jam-packed with information on nutrition

and wellness, recipes, sewing, crafts—plus news about

Cornais’ many interests and talents: yoga, massage,

photography, natural parenting. Just what we don’t

need: another overachiever we’ll never live up to.

redeFining “all”

But that’s not at all what is going on here. A close

reading of Cornais’ site and a bit of time spent with her

and her online community—what she calls “her tribe”—

quickly shows you that she is not about overwhelming

us with visions of a lifestyle most of us can only dream

of achieving. She is actually showing women how they

can create a life that emphasizes the things that matter

most. Cornais demonstrates that you can have it all, as

long as your definition of “all” includes you.

When Cornais was pregnant with her daughter,

Penelope, she worked for United Way in Tallahassee on

two projects involving mothers and babies. She blogged

about her pregnancy for United Way. When she left she

became bored, so she started her own blog, a similar

chronicle, but about caring for her growing daughter.

“I missed the connection with others, so I created a

community for myself,” she explains. “I didn’t expect it

to take off, but it became an outlet for my creativity.”

Finding and seizing that creative outlet is the core of

Cornais’ message to women.

it iS aBout you—and that’S ok

“I matter,” Cornais states flatly. Many women might

have trouble forming these words, but according to

Cornais, getting your mind around this idea is crucial

not only to your own happiness, but to that of your

family as well. “What our children, our families, want

is for us to be fully alive; they don’t want us to be

martyrs,” she says. “I am totally devoted to my child, but

I am not going to sacrifice my goals and desires.”

Nice talk, but how does she actually walk this fine line?

For one thing, by keeping in mind the mantra good

enough. “I’m not a perfectionist,” explains Cornais. “For

example, if I decide that I am going to bake cookies, I

don’t grab a recipe for Martha Stewart’s Most Perfect

Cookies. I make something that will be manageable and

good.” The idea is illustrated by her e- cookbook (now

also available in print), From Your Freezer To Your

Family: Slow Cooker Freezer Recipes, 72 pages of tasty,

nourishing meals that you can get on the table without

killing yourself. These aren’t gourmet, impress-the-heck-

out-of-your-mother-in-law recipes. They are recipes for

satisfying, nutritious meals that make homemade doable,

even for busy women with lives beyond the kitchen.

And that is as good an illustration as any of Cornais’

approach to life: Do a good enough job with the basics

so that you have time and energy left over to devote

to yourself.

Learn to Love YourselfStephanie Brandt Cornais Shows You HowBy Avery HurT


Cornais is nothing if not practical. She offers a few very practical tips on how to care for and love yourself:• find a mentor. if you don’t already

have a mother or other woman to be there for you, seek out a mentor. “you need a wise, sage woman figure in your life.”

• Challenge your belief systems. We all have messages and beliefs we aren’t totally conscious of. Often these beliefs begin with “you’re only a good mother, if,” says Cornais. Drag these out and take a good, hard look at them. Many of these beliefs

may be doing a lot of damage to you and your children.

• seek balance. “When i first became a mother,” says Cornais, “i way overcompensated for everything i didn’t get as a child.” remember that you don’t have to make up for the past, just do the best you can in the present.

• Even if you don’t have any mental health issues, therapy is still a great idea. “everybody needs therapy,” says Cornais. “everyone can learn and grow and become a better person.”

• Validate yourself. you are okay. you are important. Make sure you know this.

Yes, Cornais is successful and accomplished and a great

mother, too. The key to pulling off what may seem like

a magic trick is making sure that you take care of your

own needs, emotional, spiritual, and physical. “You

can’t give what you don’t have,” says Cornais. Loving

yourself, it seems, is the basis of all love. v

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Whether your home is an expression of clean-lined modernism in stainless steel and glass

or a warm and worn harmony of earth tones and antique furnishings, an often-overlooked element of home style is the unseen atmosphere that you breathe. Customizing a unique palette of aromatic style is no less an expression of your personal taste than the selection of wall color, furnishing and fabrics.

More importantly, if you want a home that’s toxin-free, you’ll want to select home fragrance options carefully, and not choose synthetic commercial options. Synthetic-based home fragrance products like conventional plug-ins, fabric deodorizers and room sprays are often associated with adverse physical reactions and increased chemical sensitivity in humans and pets. These scents are also often very obtrusive and lack the subtle nuances of 100 percent pure essential oils - true aromas that are created in nature.

The basic elements of safe and natural aromatic style begin with individual essential oils which are steam distilled from plants. Essential oils are extracted from roots, woods, resins, leaves, flowers, fruits and seeds. Synthetic fragrances, on the other hand, rely on highly concentrated hydrocarbon molecules that are synthesized from non-renewable petroleum.

According to Aura Cacia aromatherapy expert, Tom Havran, the aromatic characteristics of essential oils are divided into radiant middle notes, long-lasting base notes and fresh top notes. The most effective natural home fragrance is composed of a blend of essential oils that captures a balance of middle, base and top note oils. The process of creating this aromatic balance is similar to what you’d do to create visual balance as you select a palette of home decorating colors with an eye toward the main middle ground hue, the darker base shades and the lighter top highlights of your color scheme.

FeaTure

Scent and sight combine for you and your home


The basics of blending aroma start with the selection

of individual essential oils. These are usually available

at your nearest natural foods supermarket or co-op

or online from a trusted source like Aura Cacia. Begin

your signature scent with the middle note or heart of

the aroma, based on your goal. Do you want something

woody and earthy, or light and fresh, for example? Next,

enhance the middle note with a related top note that

will help your aroma expand and radiate throughout the

air. Finally, select a base note that will give your blend

stability and staying power as it diffuses throughout

your home. There are dozens of essential oils with

various aromatic characteristics to choose from and

inspire you. Seek out a retailer near you that features a

display of essential oils along with tester bottles so that

you can sample a variety of scents before you purchase.

To get started, Havran suggests the following essential oils for their note classifications:

• Middle note essential oils include rose, jasmine, neroli, balsam fir, pine.

• Top note essential oils include lemon, grapefruit, lavender, eucalyptus, peppermint.

• Base note essential oils include sandalwood, patchouli, vetiver, cedarwood.

Havran then suggests you consider these blends to find the scent that complements your home’s style.

• Sleek and modern style: Middle note: four drops neroli; top note: six drops eucalyptus; base note: two drops cedarwood.

• Earthy and natural style: Middle note: Five drops balsam fir; top note: five drops grapefruit; base note: two drops vetiver.

• Light and airy style: Middle note: eight drops pine; top note: two drops peppermint; base note: two drops cedarwood.

• Passion and mystery style: Middle note: three drops jasmine; top note: four drops lemon; base note: five drops patchouli.

Feel free to experiment with the proportions (making sure to keep good notes so you can replicate the aroma) until you arrive at your ideal. When you have your blend ready, it’s easy to incorporate the scent into one or more natural and stylish home scenting options.

Courtesy of ARA content v


FeaTure

Everyone reaches for comfort foods and junk food when stressed out. You know you shouldn’t, but you

probably feel you need something to help you during that intense period of time when stress is king.

“In moments of stress, people tend to reach for foods they know, sometimes even favorite foods from childhood. It is certainly not a time when we choose to experiment,” says Chef Odette Smith-Ransom, chef instructor at The International Culinary School at The Art Institute of Pittsburgh.

If traveling, you may often search for a familiar restaurant or fast food place. It’s easier to reach for food that you know provides a level of comfort to balance out the uncomfortable moments of stress, Smith-Ransom says.

It all comes down to food choices where stress and food are concerned. When stressed, you are more likely to make a quick, bad choice. “The vicious cycle of guilt

regarding our eating habits steps in and worsens the current stress situation,” Smith-Ransome says. “Add guilt to the situation, and the stress levels increase - compounding the problem.”

Chef Smith-Ransom warns that when stressed, one should stay away from caffeine and sugar. It’s easy to grab an energy drink or a candy bar because they’re accessible and in every convenience and drug store in America.

Once the rush is gone from sugary, caffeine-packed foods, you’re facing a crash unless you continue to eat and drink to keep your body in the high. Continuing to eat and drink these products will compound the situation even more because you then become sleep-deprived, which raises the levels of anxiety and slows you down.

The best way to attack bad eating choices during a moment of stress is to maintain your body and mind at equilibrium. Before an important interview, presentation

Stress and foodtips for curbing cravings

or exam, try eating whole foods and complete meals, and forget about the bag of cookies. While these satiate the appetite at the moment, it certainly won’t keep your blood-sugar levels stable, making it difficult to cope with your initial problem: high stress.

“Eat dark, leafy greens, high fiber foods and lean cuts of protein as a complete meal,” says nutritionist and public health expert, Nicole Dowsett, a nutrition instructor at The International Culinary School at The Art Institute of Charlotte. She recommends staying away from heavily seasoned foods and eating four to six small meals a day. “Take time to eat and avoid grabbing something on the go to just stuff your face.”

It takes 20 minutes for your stomach to communicate with your mind that you are full. Making time to eat is very important. If you can, share meals with friends or loved ones, Dowsett says. Sharing meals helps you to take your time and deters you from making bad choices, or even worse yet, hiding your unhealthy food choices - which can lead to an eating disorder.

“High stress mixed with bad food choices can cause and increase behavioral issues, sleep deprivation, problems focusing, over-thinking tasks without developing a

clear focus, inability to prioritize, reduced cognitive skills, heightened sensitivity and heightened emotions,” Dowsett says.

By making informed, careful food choices during times of stress, you can help ensure what you eat doesn’t add extra calories, fat and poor nutrition to your worries.

Courtesy of ARA Content v

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SMarT FiTNeSS

The message? Just dance. Because when you do,

you’re setting loose a cascade of brain chemicals—

our old friends, the endorphins—that fight stress,

anxiety pain, and even adolescent angst.

Beyond the biology, dance, unlike other strenuous

physical activities, does something else. It has the ability,

when combined with music, to touch emotional chords

of pleasure that running or weight lifting simply can’t.

Consider this: Jogging for one hour, covered in sweat,

results in approximately 400 calories burnt. Dancing

salsa in high heels, radiantly moist, results in 422

calories burnt. You do the calculation…but not just in

calories…in enjoyment!

And we’re not even talking about the human contact. A

recent study matched three groups of persons describing

themselves as “somewhat depressed.” One group was

given a workout on a treadmill. Another was assigned

to bike-spinning classes. A third group waltzed with a

partner for one hour. Hands down, the waltzing group

reported back feeling “happier” than either of the

other two.

Another experiment from the University of London with

patients suffering from anxiety, showed that those whose

symptoms were reduced greatest weren’t in the music,

or math or exercise classes—but rather they had been

dancing the study away.

Physical and social closeness, attempting something new

with a partner—all wrapped in the flow and continuity

of music—seems to affect emotional well-being in a

striking way.

In Tallahassee there are myriad opportunities to dance,

from the free-form antics of toddler ‘fairies’ who learn

to stand in line, point a toe, and follow the movements

of a teacher, to a variety of private and even church-

sponsored dance academies. There, older children

advance their technique and branch into specialized

dance forms like clogging, jazz, hip hop, and funk.

Serious ballet students may join one of three local ballet

companies, the Tallahassee Ballet, World Ballet or Pas de

Vie Ballet. The gifts of self-discipline and self-esteem, not

to mention weight control, come wrapped in leotard and

tights, and are treasures that will follow these

dancers forever.

But while life moves on and most aspiring ballerinas or

Broadway chorus girls find themselves involved with

jobs, PTA, and making sure the dog gets washed, there

can still be some me-time devoted to dance. Zumba, that

frenetic combination of Latin dance and boot camp,

Dance ballet.

Dance Zumba.

Dance tap or hip-hop or swing.

Dance ballroom or country

or even a Highland Fling.

Dance for Life By mArinA BrOwn


There once was a little girl. She was tall and plain and not on anybody’s party list. but her mother noticed she could clap in rhythm and liked to jump. So one day, the mother signed up the little girl for dance lessons. and there she became beautiful.

There once was a young girl. She was tall and plain, except when she was in the dance studio. She wasn’t invited to parties, but as she twirled on pointe, the whole room thought she was beautiful.

There once was an adolescent girl. She had terrible ar-guments with her mother and often left the house cry-ing as she headed for her dance class. To her surprise, half-way through her class, the anger was gone and she always felt full of love as she returned home.

There once was a young woman who danced as a soloist in a ballet company. She had learned about hard work and discipline, and when an injury ended her career, she carried those lessons with her.

Now there is a grown woman who can dance tango and salsa, foxtrots and flamenco. as before, when she is tired or stressed, the music lifts her; when she is sad or lonely, the dance exhilarates her. and as always, whether true or not…she feels beautiful.

Never stop dancing.

leaves its practicioners panting but with broad, rosy-

cheeked endorphin smiles.

Hawaiian dance and belly dance is taught at In Step

Studio, where women—and occasionally a man—loosen

their hips and train their minds in new rhythms. This

may also be the time that couples choose to put a little

something special back in their relationship. On the

dance floor, men and women reconnect with swaying

movements or sashay to a sexy swing. Singles love the

zest and casualness of contra dancing held in Tallahassee

at the Senior Center most second Fridays.

As Lisa Jackson, fitness instructor at Westminister Oaks

puts it, “Dance is for everybody…it can be very physical

or merely a ‘mind jog’, but the turning, sequencing and

balancing increases heart rate and strength…and these

older dancers simply feel better.” Jackson, who teaches

line dancing at the retirement center says her average

pupil is 84 years old. And they’re not stay at homes

either. The show-biz-minded seniors have taken their

show on the road: The ‘Off Our Rockers’ may soon be

playing at a venue near you! v


beST bODy

It’s February: time for a Resolution Reality Check. Still

keeping pace with your exercise goals?

One of the best ways to stick to a goal is to make it

measurable. And the bathroom scale only gives you part

of the answer. Learning to work in your target heart rate

helps round out your overall fitness picture.

You’ve seen those heart rate charts at the gym, but have

you ever wondered what they really mean? Or how

accurate they are? Here are a few ways to find and fine-

tune your heart rate to make sure your hard work adds

up and pays off.

how to Find your target heart rate (thr), and why

“It’s the most effective way to measure how hard you’re

working,” said Mark Kasper, director of the Institute of

Sports Sciences and Medicine at Florida State University

in Tallahassee. Done right, exercise should both burn

calories and improve your heart’s performance.

Athletes and treadmillers alike have relied for decades

on a simple formula to find their optimal range of

heartbeats per minute: First, subtract your age from

220 to find your maximum heart rate – the most your

heart can handle. Next, you use this number to find your

target range. Working between 70 and 80 percent of

your maximum produces the greatest benefit for weight

loss and cardiovascular health.

If you’re an average 40-year-old with no major health

problems, your maximum heart rate is about 180 beats

Fine-tuning your heart rate By erin Perry O’dOnneLL


A more customized rate?Newer, more complex formulas promise to help you zero in on a personal target heart rate. One called the Karvonen formula brings your resting heart rate into the equation to find something called your heart rate reserve. Here’s how to find it:

First, determine your resting heart rate, which should be between 60 and 100 in adults. before you get out of bed in the morning, take your pulse for a full minute. (For best accuracy, do this for three days and take the average). This is your resting heart rate. Plug it into this equation:

206.9 - (0.67 x age) = Maximum heart rate Maximum heart rate - resting heart rate = Heart rate reserve (Hrr)

Hrr x .5 = Training range % Training range % + resting heart rate = Low end of target heart rate zone

To find the top end, multiply by .85 in the third step.

per minute, or bpm. Your target heart rate for aerobic

exercise would be between 126 and 144 bpm.

Or would it? The debate is on.

rate your exertion

Some fitness experts think this formula is most effective

for people around 40 years old, but say it overestimates

the maximum heart rate for younger adults and

underestimates it for older people. Kasper says the

standard calculation varies per person, up to 15 beats on

either side of the target zone. “It’s a rule of thumb. That’s

why we go back to rating your perceived exertion,” or

how hard you feel like you’re working.

Use the talk test: you should be able to carry on

speaking comfortably during your workout, except

during bursts of intensity in interval training. The

opposite is also true, Kasper says: if you don’t feel like

you’re working hard enough, it’s time to step it up.

You don’t have to push past your limits make your

workout count. “No pain, no gain” might backfire.

“If you can’t go very far, it’s frustrating,” Kasper said.

“You’ll think, ‘This is too hard; I’m never going to be

able to do it.’”

how the elite CoMpete

Athletes can further fine-tune their target zone based

on age and activity, according to famed U.K. track

and field coach Brian MacKenzie. For example, a well-

conditioned tri-athlete can start by multiplying her age

by 0.85, then subtracting it from 217. If she’s under 30,

she would then subtract three more beats. If she’s over

50, she should add two; if over 55, she should add four

beats. On his website, www.brianmac.co.uk, Mackenzie

says athletes can make further adjustments based on

their primary sport, too.

do you need a Monitor?

Lots of cool fitness watches and other gadgets are on

the market to help athletes monitor their heart rate and

other stats. If you’re not aiming for a marathon, do

you need one? Likely not, says Kasper. By paying close

attention to your exertion level and stopping to check

your rate periodically, you’ll get all the info you need. v


MaKe OVer

Earrings that say it allBy Anne mArie cummings

Given today’s earring trends,

one pair is all it takes to

elevate the most mundane outfit.

However, that one pair must make

a statement, like a grand centerpiece

that draws attention long enough for

it to be remembered.

Cherie Dori

ClaSSiC ChandelierSQuincie Hamby of Quincie’s Art Jewelry in Tallahassee has been making earrings for the past 20 years. Her chandelier earrings are one-of-a-kind and make a bold statement. “Chandelier earrings make women stand out in a crowd. Women feel and look like royalty,” says Hamby.

For day wear, Hamby recommends her $80 to $200 chandeliers with more chain and hints of abalone, tiger-eye and emerald. “Match them to the colors of your outfit,” she says for a daytime hip look.

Her more elegant chandeliers, $200 and up, go the distance with all four strands filled with a variety of vibrant freshwater pearls, Swarovski crystals and bright faceted stones such as topaz, amethyst and citrine. Perfect with your little black dress!

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Beguiling BlaCk“Black is always in and always sexy,” says Dorothy Vodicka, co-owner of The Gem Collection in Tallahassee. Vodicka represents 22 designers, one who religiously follows the black diamond trend: Cherie Dori. The artist behind the name is Israeli-born Nellie Cohen.

“Black diamonds are highly sophisticated with white diamonds,” says Vodicka. “When a woman wears black and white together it’s spiritual, very yin and yang, so of course she will feel grounded.”

Black and white diamond earrings by Cherie Dori range from $2,000 to $4,000. As one might imagine, women wear Cohen’s earrings for special occasions like weddings, elegant parties and balls.

Celebrity trend-setter David Yurman loves black as well, particularly the handsome gemstone black onyx. Instead of using bezels to hold the gemstone in place, he uses strands of white diamonds and metals. Don’t expect anything conventional for a pair of his $2,000 earrings.

Finishing TouchesOnce you’ve selected your earrings, next up is makeup and hair. Tallahassee’s Lorena even, a makeup artist and hair styl-ist, suggests sticking with the trend and staying away from ex-cesses by highlighting only one part of your face. Follow even’s suggestions that pair well with our top three earrings that say it all…

CLassiC ChaNdELiErs

Match dramatic chandeliers with smoky eyes. Choose a dark grey eyeshadow with black eyeliner. For added attention, at-tach false eye lashes to your upper lid. The rest? Nude lipstick and a bronzer for your cheeks. Swing romance in by twisting your hair in a French braid.

radiaNt daNGLEs

To keep the focus on your cheekbones, brush on a cotton candy-hued blush. Pucker your pout with a clear gloss and keep your eyes natural looking with brown eyeshadow. Leave your hair down and give it texture with waves, volume or curls.

BEGUiLiNG BLaCk

First, bring full attention to your lips with a classic matte red. Second, go for neutral eyes with a touch of black mascara. Third, enhance your cheekbones with a light blush. Fourth, tease your hair and pull it back into a low messy bun.

Cherie Dori


radiant dangleSJewelry designer Connie Bennett, of the Connie Bennett Collection in Tallahassee, says that many dangle earrings today reflect a retro 80’s style. Her ornate dangles come in the form of feathers, hoops, long chains made of filigree metal

and tassels for length and movement. What do they all have in common? Vivid colors from strawberry reds, ocean sea blues and sublime lime.

“Colors help women escape,” says Bennett, who fires layers of colored dichroic glass to create stones held in place by copper wire, finished with silver or gold. “We’re all trying to get away from a dark and ho-hum economy. Colors bring out a woman’s inner diva so she can feel confident and sexy.”

Bennett’s whimsical dangles range from $32 to $45. She suggests wearing contrasting colors with her dangles: poppy accented earrings with a watercolor blue sweater, teal squares up against a brown turtleneck, tangerine drops matched with an aqua-toned gown. v

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arOuND TOWN

february 2, 10 a.m.

cOOKing wiTH winTer HerBs

Join our resident Gardening Gourmets,

Norma Skaggs and Lilly anderson-

Messecat at Native Nurseries as they

demonstrate how to use herbs fresh

from the garden. Sample delicious

herbal treats and add some new recipes

to your fare–everything from breads

to spreads and teas to great desserts

and salads. Class size limited; call

386-8882 to register, pre-registration

required. There is a $15 fee. you will

not need lunch after this workshop!

february 9, 7:30 p.m.

Prism

returns for yet another magnificently

conceived, beautifully played

performance. Featuring top music

students from Florida State’s world-

renowned wind and percussion programs,

PriSM covers the spectrum of band

activities at Florida State – Florida State

Chamber Winds, the Campus band,

university Concert band, Seminole

Sound, university Symphonic band,

university Wind Orchestra and of course,

the Marching Chiefs – covering a huge

amount of musical terrain. Tickets are

$30, $10 for students. ruby Diamond

Concert Hall, FSu Campus. For tickets,

tickets.fsu.edu or call 644-6500.

february 13, 6:30 – 8:30 p.m.

nzingA’s wesT AFricAn dAnce cLAss

all levels welcome. Come groove to good

vibes and live music provided by TutuOla.

Hope to see you there!!! This class

happens the 2nd and 4th Wednesday

of every month. adults: $10 per class,

$15 per month; Students with i.D. $7

per class and $10 per month; each child

with an adult $10 per month. boys and

Girls Club, 306 Laura Lee avenue. Nzinga

Metzger, 284-3018, [email protected].

february 16, 6:00 – 9:30 p.m.

cHinese new yeAr “yeAr OF snAKe ceLeBrATiOn”

This annual lunar new year celebration is

open to the community. There will be a

banquet catered by MaSa and Lucy Ho’s

aZu restaurants. Students from local

schools, Tallahassee Chinese School--

Taiwan and FSu, will present dance and

singing. The Chinese Christian Church’s

Children Choir will provide some songs.

before January 31, $12 for adults and

$8 for children. Children under 5 will be

admitted free. The price will be $15 for

adults and $10 for children after January

31 and at the door. FSu Oglesby union/

Moore auditorium. Please contact Carl

Huang for more information, 443-

1613 or [email protected].

february 23, 8:00 a.m. – 4:00 p.m.

inTrOducTiOn TO BeeKeePing sHOrTcOurse

The apalachee beekeepers association

presents its annual shortcourse to learn

about beekeeping. The day will offer

rotating, hands-on group sessions. Topics

covered will include: Hive assembly,

Nutrition, Foraging, bee Health, Open

Hives Demonstration, Tools & Safety,

Management, Pests and integrated

Pest Management. Workshop price for

shortcourse includes lunch and a great

book, “First Lessons in beekeeping” by

Dr. Keith Delaplane, university of Georgia.

We’ll also have door prizes, honey

tasting, honey sales and an observation

hive to look at some bees. individual

registration with lunch is $50; $35 for

aba members, $25, 14 years and younger

when accompanied by an adult attendee.

registration deadline is Wednesday,

February 15. Leon County extension

Office, 615 Paul russell road. For more

information, visit our website, https://

sites.google.com/site/apalacheebee/

home, email featherhead58@

gmail.com or call 294-3372.

FeBruary 23, 10 a.M.-3 p.M.

Travel professionals will gather to help you plan your next great adventure. enjoy international flavors and live entertainment and win an all-inclusive vacation to Sunset beach resorts in Jamaica, round-trip tickets from american airlines and much more. Free admission. Florida State university-university Center Club-5th Floor. 288 Champions Way, 590-2277 or northfloridatravelexpo.com.

ROBERT FRABLE, DOFamily MedicineDr. Robert Frable is a board certified family practice physician established in Wakulla County for 24 years. Originally from Pennsylvania, he attended undergraduate school at Northeast Missouri State University and graduated from Kirksville College of Osteopathic Medicine. Family

Pratice Residency was completed at the Kirksville College of Osteopathic Hospital in Kirksville, Missouri. Contact: Capital Regional Medical Group, 2832 Crawfordville Hwy., Crawfordville, 850.926.6363

MICHELLE HOGGATT, MDGynecology and Gynecologic SurgeryDr. 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

LAURENCE Z. ROSENBERG, MDCosmetic and Reconstructive SurgeryDr. Rosenberg attended Emory University for college and medical school. He is board certified by the American Board of Surgery and Plastic Surgery. He has written articles on facelifts, breast reduction and reconstruction, abdominoplasty, melanoma and non-melanoma reconstruction. He has a many specializations; eyelid surgery, breast reconstruction,

augmentation and reduction, abdominoplasty, hand surgery, treatments of skin disorders and body contouring for massive weight loss patients. Dr. Rosenberg is the only board certified physician in N. Florida and S. Georgia to perform a hair restoration procedure of transplanting individual follicular units. Contact: Southeastern Plastic Surgery, 2030 Fleischmann Rd., Tallahassee, 850.219.2000, se-plasticsurgery.com

BEN J. KIRBO, MDCosmetic and Reconstructive SurgeryDr. Kirbo is a board certified plastic surgeon who has been practicing in the N. Florida and S. Georgia area for more than 15 years. Dr. Kirbo completed his medical degree at the University of Miami. Dr. Kirbo completed general surgery residency at the University of Kentucky and plastic surgery residency at Vanderbilt University. His particular

interests are cosmetic, breast, post-bariatric weight loss surgery, correcting undesirable plastic surgery results and body contouring. He was recently recognized as a recipient of The Tally Awards top surgeon in Tallahassee. Contact: Southeastern Plastic Surgery, 2030 Fleischmann Rd., Tallahassee, 850.219.2000, se-plasticsurgery.com

RONALD G. WILLIS, DMDGeneral and Cosmetic DentistryDr. 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 [email protected]

AFOLABI SANGOSANyA, MDCadiology/Internal MedicineDr. 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 Miami-Jackson Memorial Medical Center. Dr. Sangosanya is board certified in cardiovascular

diseases and internal medicine. He is also board eligible in clinical cardiac electrophysiology. Dr. Sangosanya is committed to providing accessible care to the Big Bend and provides same day appointments to patients. Contact: Capital Regional Cardiology Associates, 2770 Capital Medical Blvd, Ste 109, Tallahassee, 850.877.0216, CapitalRegionalMedicalGroup.com

SHAWN RAMSEy, DODoctor of Osteopathic MedicineDr. 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

Jana Bures-ForsthoeFel, MDGynecology and ObstetricsDr. 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

~ Physician Profiles

Big Bend’s Only

Pediatric ICU

Region’s Only certified

Childlife Specialist

more pediatric

SPECIALists

TMH.org/children

more pediatric

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