Your Health November 2014

8/10/2019 Your Health November 2014

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2 Your Health Magazine | November 2014


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CONTACT US

277 N. Magnolia DriveTallahassee, FL 32301Call 850.599.2100Fax 850.942.0185

PRESIDENT AND PUBLISHER

Julie Moreno

[email protected]

EDITORIAL

Martha [email protected]

ADVERTISING

Brian Cardinale850.599.2345

[email protected]

CONTRIBUTING WRITERS

Amber BarzKathleen Back BradyMarina BrownTricia DulaneyLeigh FarrAvery HurtKenya McCullumElise Oberliesen

FEATURES DESIGN

TEAM LEADER

Brian Goins

DESIGNERHeather Shije-Page

ONLINE

Find a digital copy of themagazine and all this monthsarticles, along with stories frompast issues, online atTallahassee.com/health.

Your Health Magazine ispublished 12 times a year by theTallahassee Democrat at 277 N.Magnolia Drive, Tallahassee, FL32301. No part of this magazine

may be reproduced without theconsent of the publisher.Your Health Magazine is notresponsible for unsolicitedmanuscripts, photos or artwork.

Your HealthTallahassee

As we head into the holidays and toward the end of the

year, Ive been considering challenges and how they can

come from any direction and knock us for a loop.

As an example of embracing what comes in life, Im

inspired by Marina Browns cover story on attorney Ma-

ry Kane, who takes challenges in stride with grit, grace and good humor.

Kane shrugs off her multiple sclerosis and double mastectomy saying,

Youre a survivor if youve raised teenagers! Shes turned to writing,

publishing a legal novel and studying Italian for a trip to beloved Italy.

Sharon Wynn finds her inspiration in helping

children and blocking the cycle of family dys-

function with therapeutic family trips to beauti-

ful places like St. George Island. Learn abouther Spirit of a Child Foundation and how you

can get involved in helping one parent and one

at-risk child from up to 10 families have a wor-

ry free weekend.

If your family is coming together for the

Thanksgiving meal, relax and enjoy the moment with loved ones. Kath-

leen Brady reports that most Thanksgiving foods, like turkey, cranber-

ries, pumpkin and sweet potatoes have great health benefits. Im not

sure about the mashed potatoes, but I plan to fix plenty for my daughter

and am especially thankful that she is coming home from college forThanksgiving this year.

More tips: Kenya McCullum offers strategies to fight emotional eating

during the holidays and Leigh Farr explains how to get back to basics

with body weight training when theres no time for the gym.

We have plenty to be thankful for this month. Happy Thanksgiving!

Celebrate life andpass the potatoes

COMING

NEXT MONTHThe expanded issue of Your Healthfeatures the Physicians Health CareDirectory, a comprehensive listingof area health care providers.

December201

4

Power

ofmusic

cansoothe,

energize

andengage

+

PHYSICIAN

HEALTH

CARE

THEANNUAL

DIRECTORY

&Findthe

latestlocal

healthcare

professionals

andfacilities


4/32


ON THE COVER

Living strongFrom multiple sclerosis to raising a teenager Mary Kane

faces challenges, lives with gusto,16

ContentsNovember 2014

Mind MattersTips to prevent stressfrom sending you to

the candy jar, 10

EssentialNutritionCranberries, turkey

and pumpkin pie

pack vitamins,12

PLUS...

Best BodyTreatment options to helpvaricose veins vanish, 6

Smart FitnessNo equipment needed for

body weight training, 8

12

COVER PHOTO OF MARY KANE

BY GLENN BEIL/DEMOCRAT10


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BEST BODY

No

moreveindrainSeveral procedurescan treat or eliminateVARICOSE VEINS

When the thermometer

dips and chilly temps

set in, it usually means

long pants, tights and a fun

collection of fall boots. Any-

one embarrassed by their

varicose veins that took center

stage all summer likely em-brace the wardrobe shift.

Instead of covering up, maybe

its time to consider a treat-

ment that gives you more

reasons to flaunt those beauti-

ful legs.

Varicose veins function

much like faulty plumbing that

causes clogged kitchen drains

except with veins in-

sufficient blood flow brings

out the symptoms like pain

and tenderness in the legs.

Valves normally pump blood

from your leg veins up to the

heart. But if too much pres-

sure builds up and the valves

wear out, blood flow slows

and blood starts pooling up

inside the veins.

Nationwide, about 55 per-

cent of women and 45 percent

of men report vein prob-

By Elise Oberliesen

Nationwide, about

55 percent of women

and 45 percent of men

report vein problems,

according to the Office on

Womens Health,

U.S. Department of Healthand Human Services.


7/32

lems, according to the Office

on Womens Health, U.S. De-

partment of Health and Hu-

man Services.

For many people with

varicose veins, they common-

ly report pain after a long day

with too much standing, says

Cassie Davis, Nurse Practitio-

ner with Vascular Surgery

Associates in Tallahassee. Ifthe pain prevents you from

playing golf or walking the

dog, it makes sense to

consider treatment.

Treatment of Choice

The options to treat varicose

veins include sclerotherapy or

saline injections, laser treat-

ments or vein removal.

According to a study pub-

lished in the New England

Journal of Medicine in Sep-

tember, 2014, where research-

ers compared the three treat-

ments for varicose veins, re-

sults suggest that laser treat-

ments produced fewest

complications compared to

injectable foam (sclerotherapy)

and surgical vein removal. Just

1 percent of study participants

from the laser group reported

complications compared to

6 percent in the foam

injection group.

Davis says a vascular sur-

geon generally orders an ultra-

sound or venus reflux study

to assess your vein health and

determine treatment options.Injections are typically

used for smaller veins, and

ablation is used for other

specific veins, typically larger

veins, like the greater and

lesser saphenous vein,

she says.

With saline injections, the

pain scale is generally toler-

able, though some people

report a slight stinging feeling,

says Davis. Foam injections

sting less, but she says they

cost more. The procedure

takes up to 30 minutes or less

depending on the number

of veins treated. Davis said

you can get on your feet after

the procedure. But the general

rule is to avoid strenuous

exercise for a few days.

Another option for varicose

veins is laser treatments. The

intense heat destroys the vein

and causes scar tissue, which

puts that vein out of business.

Keep in mind, lasers used to

treat spider veins generally are

not the same ones used for

varicose veins, said Chris

DeRosier, MD, from South-eastern Plastic Surgery.

He says lasers used for tiny

spider veins on the legs and

face work on the surface of

skin. Practitioners who treat

spider veins, found on the

nose, cheeks and legs use

intense pulsed light therapy,

DeRosier said.

With larger varicose veins,

doctors use endovenous lasers

equipped with small catheters.

These lasers penetrate the

vein and zap it with heat

causing the vein to stop work-

ing. With laser treatments,

Davis says, generally, the pain

after treatment peaks around

day three, and most people

feel fine by about day seven.

FACTORS IN

GETTING

VARICOSE

VEINS

Wondering why youhave varicose veins?Here are a few contrib-utors that increase yourchances of gettingthem.

Being overweight

Standing for long

periods Hormonal changesduring pregnancy, oruse of birth control pills

Crossing your legs,knee over knee

Family history

Age

Inactivity


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Is your schedule is so hectic that getting to the gymalways takes last priority? Well dont return those

skinny jeans just yet. The American College of

Sports Medicine (ACSM) recently announced that

body weight training a fitness approach that can be

adapted to busy schedulesplaced second on its list of

top fitness trends in 2014. This no-equipment workout

allows you to use your own weight to tone and strength-

en your muscles and to build endurance.

You can perform body

weight exercises anywhere,

says Jennifer Hoehl, a personal

trainer and exercise physiolo-

gist in New York. And you

dont have to be a seasoned

athlete to benefit. People of

all ages and abilities can per-

form these exercises, says the

ACSM spokesperson.

The best part is, you can

get in shape without having to

pay for a costly gym

membership.

Getting StartedBody weight training is a ver-

satile fitness approach that can

be adjusted to match your

specific goals by simply add-

ing or decreasing the amount

of repetitions and resistance.

SMART FITNESS

Back tobasics

BODY WEIGHT TRAINING

makes staying in shapeportable and

affordable

By Leigh Farr

PUSH-UThis time-tested

your chest, tricep

back, hips and a


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tallahassee.com/health 9

If youre a non-exerciser

and you start doing these

basic body weight movements

with very low resistances,

youll still get a strength bene-

fit, says Neal Pire, a personal

trainer and ACSM spokesper-

son. While 10 pushups may

seem difficult at first, six

weeks from now you may be

doing 20 or 30.Here are some exercises to

get you started. Hoehl recom-

mends starting with two sets

of 10 repetitions:

Push-up This time-tested

exercise tones and firms your

chest, triceps, shoulders, back,

hips and abs. Begin in a push-

up position with your palms on

the floor and your shoulders

over your wrists. Bend your

elbows outward to the sides

until you almost touch the

floor, then raise yourself back

up. When first starting out, you

can do this by placing your

knees on the floor.

Sit-up This movement is

great for toning your abdo-

men. Lay on your back with

your knees bent and your feet

on the floor. Place your hands

on opposite shoulders. Raise

your upper and lower back

from the floor, then slowly

lay back down.

Plank Try this exercise to

tone your abdominals, back,

chest, forearms and shoulders.

Start in a push-up position

with your weight on the balls

of your feet and hands. Your

arms should be straight and

directly below your shoulders.

Hold for a minute. To make

this exercise easier, you canbalance on your forearms

instead of on your hands.

Squat This exercise

works your leg muscles.

Standing with your feet shoul-

der-width apart, bend your

knees and squat down while

keeping your back straight

until your thighs are parallel

with the f loor.

Lunge This tones thighs,

buttocks and hamstrings. From

a standing position, step for-

ward with one leg, lowering

your hips until both knees are

bent at a 90-degree angle.

Keep your upper body straight.

Push back with the front leg to

a standing position. Just be

sure your front knee stays

vertical to your ankle because

otherwise it puts too much

pressure on the front end of

the knee joint when you move

forward, says Hoehl.

UPPER BODYSTRENGTH

If your aim is to sculptyour arms and upperbody, you dont needfancy equipment toget the results youwant. All you need isa horizontal bar(most parks have one)and the desire to get

started. Personal trainerNeil Pire recommendsstarting with just a fewrepetitions and increasing yourworkout as you go along.Keep it simple. You want to take little steps, counsels Pire.Little steps over time add up.Try these body weight exercises to target upper body muscles:Chin-up: Tones biceps, forearms, upper back. With yourhands shoulder-length apart, grab a horizontal bar with yourpalms facing your body. With your legs straight or knees bent,pull your body up until your chin is above the bar, then slowlylower yourself back to starting position.Pull-up: Tones biceps, abdomen, upper back. Hold onto ahorizontal bar with your palms facing away from your body.

Pull your body up until your head is higher than your hands,then slowly drop back down.I like pull-ups because the majority of the time when youresitting your shoulders are rounded forward and youre chest istight and theres not much movement that you do during theday, says Hoehl. By sitting your chest muscles get shortenedso if you can incorporate pull-ups into your workout youstrengthen your back muscles and stretch your chest out,allowing you to have better posture.

tones and firms

lders,

PHOTOSBYISTOCKPHOTO/THINKSTOCK


10/32

With holidayscoming, try

timely tips onon how

to controlcravings

causedby stress

HOW TO EAT

MINDFULLY

Mindful eating is anexcellent way to com-bat emotional crav-ings, because it givesyou the opportunityto really focus onwhat youre puttinginto your mouth, andhow it affects yourbody.

You may be familiarwith a mindful eating

exercise where youtake a small piece offood, like a raisin oran almond, and youchew it many moretimes than usual inorder to really height-en the eating experi-ence. But, Gorman-Plutzer says theres alot more to eatingmindfully than that.

Bringing mindfulnessto the table, especiallywhen were talking

about emotionaleaters, means reallybeing present. So itsnot so much abouthow many timesyoure chewing thefood, but its actuallybeing aware of whyyoure eating, andwhats the food doingfor you, she said.And being presentmeans that youre in avery relaxed state andin that state, youre

giving your body thebest experience in thatyoure aware of thesmell of the food, thetaste of the food, andthe texture of thefood.

Combat

emotionaleating

MIND MATTERS

ALMONDS:WAVEBREAK

MEDI/THINKSTOCK;

WOMAN, DOUGHNUT

AND BUFFALO WING:

ISTOCKPHOTO/THINKSTOCK


11/32

ask yourself if youre actually

hungry and what kind of

nourishment you have had

that day. Did you eat enough

protein? Carbohydrates?Healthy fats? If not, one way

to control emotional eating is

by getting the proper nourish-

ment your body needs.

But nourishment is not just

about whats on your plate,

Gorman-Plutzer says.

Its also equally important

that we are properly nourished

by surrounding ourselves with

people, places, and things that

make us feel really good,

she said.

Stay relaxed. If youre

reaching for that doughnut, or

those chocolates, or those

chips or in my case, those

trashcan wings in response

to stress, Gorman-Plutzer

suggests doing something that

will actually help you relax. If

thats not possible, try some

deep breathing exercises until

you feel better. This is a quick

and easy way to trick your

body into thinking its already

relaxed, and when that stress

is alleviated, chances are the

emotional cravings will

also subside.

Give in without guilt. If

you just cant shake the feeling

that you need some comfort

food, its OK to give in once

and a while. The trick is, you

need to give in without guilt,

so you dont feel worse once

your plate is clean.

If all else fails and you

really, really need that gallon

of ice cream, or that bag of

cookies, give yourself permis-

sion. Love yourself enough to

say this is what I need now,

she said. But instead of eat-

ing out of the bag or eating

out of the container, get your-

self a beautiful plate or bowl

and scoop out some of that

ice cream or serve yourself

those cookies. And with that

love and permission, eat them

slowly and mindfully and

youll be able to stop when

youve had enough.


By Kenya McCullum

Which, according to certi-

fied eating psychology coach

Mindy Gorman-Plutzer, author

of The Freedom Promise: 7

Steps to Stop Fearing What

Food Will Do to You and Start

Embracing What It Can Do for

You, is the textbook definition

of emotional eating. She ex-

plains my tendencies this way:

If youre somebody who

comes home from a bad day

and literally wants to check

out from the feelings that

came up for you, and you

really need to sedate yourself

and sit down with a bag of

chips, a gallon of ice cream, or

whatever it is you find sedat-

ing, thats emotional eating,

she said. Emotional eating

very much means that youreeating in an effort not to feel

emotion, that your need to

check out from the emotion is

causing you to turn to food.

And with the holidays just

around the corner, emotional

eaters may find they have

more stress to cope with,

coupled with more opportuni-

ties to grab unhealthy snacks.

But you dont have to suc-

cumb to this temptation, Gor-

man-Plutzer says. The follow-

ing tips can help you curb

your emotional eating and

work toward building a health-

ier relationship with whats on

your plate.

Nourish yourself. If

youre like me, and you go

running for unhealthy food to

ease your stress, Gorman-

Plutzer suggests that you first

EMOTIONAL

EATINGVERY

MUCH MEANS THAT

YOURE EATING IN

AN EFFORT NOT TO

FEEL EMOTION,

THAT YOUR NEED TO

CHECK OUT FROM

THE EMOTION IS

CAUSING YOU TO

TURN TO FOOD.

Its happened time and time again when I have a stressful day. Instead ofrunning to the gym to work off some of my frustration, I run to the deliacross the street. I have a particular poison in mind when I get there. I

call them trashcan wings because even though theyre spicy, crunchy,chicken wing goodness I imagine the nutritional value is strictly bar-gain basement. All I care about is that, for those few moments, they make

me feel a little bit better.


12/32


ESSENTIAL NUTRITION

Nuts,berries

& thebirdHealthy traditions for Thanksgiving dinner


13/32


Thanksgiving conjures up feasts of overindulgent mouth-wateringfoods. There is so much emphasis on dietary pitfalls around the holi-days but a traditional Thanksgiving meal is actually a cornucopia of

good nutrition. The following classic foods offer great health benefits:

Turkey, as the centerpiece

of the meal, is a good source

of protein and skinless whitemeat turkey is low in fat. Tur-

key also provides vitamin B6

and niacin as well as iron, zinc

and potassium.

Fresh cranberries are full of

antioxidants and are a great

source of vitamin C. They

also are beneficial for the

urinary tract.

If you enjoy a glass of wine

with your meal, you will bene-

fit from the wines reservatrol,

a great antioxidant.

Pumpkin pie, sweet pota-

toes and butternut squash are

excellent sources of vitamin

A. These deep-orange dishes

also provide lots of flavor and

fiber. Hold the marshmallows

in your sweet potato dish

since sweet potatoes stand

alone without added sugar.

Eating wisely by making

good selections can help you

to gain great nutrients for yourbody instead of gaining

extra pounds at Thanksgiving.

Sandra Woodruff, MS,

RDN, LD/N (eatsmartto-

day.com) isnt concerned

about overindulging on just

Thanksgiving. The real prob-

lem is the entire holiday sea-

son, which encourages several

months of chronic overindulg-

ing. I do not believe that a

once-a-year special meal is the

time or place to make drastic

changes in cherished family

recipes, says Woodruff.

Its hard to argue with

turkey as a main course, she

says. Its the side dishes and

desserts that typically provide

an abundance of sugar, fat,

and calories.

The changes that she rec-

ommends for everyday meals

also apply to Thanksgiving

dinner. Use less oil or butter

and lighten up dishes withlittle noticeable difference. She

recommends using a fat sep-

arator cup when making gravy

to remove excess calories.

Cutting sugar in desserts by

25 percent is often doable as

well. Woodruff stresses that

its always best to try out new

dishes before serving them at

a holiday meal.

Woodruff also suggests

taking advantage of fresh local

produce that does not needembellishment to taste great,

she says. Roast some acorn

squash or sweet potatoes,

saut greens or Brussels

sprouts in a little olive oil and

garlic, and make a fruit salad.

Happy Thanksgiving and

enjoy all the traditional won-

derful foods in moderation

and in good health!

TRY THIS KOOL

BEANZ RECIPE

Chef Keith Baxter at KoolBeanz Cafe recommends ahazelnut, pear and goldenraisin dressing for Thanks-giving.

INGREDIENTS

1 crusty stale baguette cut into12-inch cubes (leave cubes out

overnight)1 cup golden raisins soaked in

dry sherry until plump(approx. 1hour, discard

sherry)

1 cup diced onion

1 cup finely diced celery

1 cup diced fennel bulb

2 pears, peeled cored and cut

into large chunks (Bosc pearswork best, but others will

work)

1 cup roasted rough chopped

and peeled hazelnuts (Roast

nuts at 350 degrees on a flatsheet for 8 minutes. They will

burn very easily. Place

warmed nuts into clean dishtowel and shake vigorously,

this will remove most of the

skins. Rub between fingersonce cooled for any

remaining skins.)14 cup minced fresh rosemary14 cup minced fresh sage14 cup minced fresh thyme14 cup minced fresh flat leaf

parsley

Salt free chicken stock to coverall ingredients, so that stock

just comes to the surface,

when all ingredients arepressed.

3 tbsp. butter

Salt and pepper to taste

DIRECTIONS

1. Saute onions, celery andfennel in 2 tbsp. canola oiluntil veggies are just soft,approx. 5 minutes. Place inlarge mixing bowl.

2.Add remaining ingredi-ents, except butter and stock

and mix together.

3. Butter a 9 x 9 casserole (orsimilar size), add ingredientsfrom bowl into casserole, andlightly press ingredients.

Pour stock until it just startsto show, below lightlypacked ingredients.

4. Dot surface with butter.

5. Bake in 350 preheatedoven for 45 - 60 minutes. Topshould have light crust.

By Kathleen Back Brady


14/32


MAKEOVER

Beauty

barsSpend a

happyhourgetting amanicure

whilesipping acocktail


15/32

Are you looking for a

unique idea for a

weekend or evening

get-together? Gather up your

friends and head to a nail bar.

Theres only so much time

in a day, so why not turn hap-

py hour into a pampering

experience? The Nail Bar in

northeast Tallahassee (yep,

thats what it is called) has

eight massaging pedicure

chairs, a fully stocked bar and

three flat screen TVs. So while

your getting your toes done or

your brows shaped, you can

enjoy cocktails or mocktailsand catch the game. Spa ser-

vices include manicures, ped-

icures, artificial nails, waxing,

massages and facials, all in a

fun and relaxed atmosphere.

Want more than one service?

No problem. The Nail Bar

offers several package deals

and some even include lunch.

Other Tallahassee salons

are offering similar experi-

ences. The Millennium Nail

and Day Spa, for example, is a

full service salon that offers

facials, massages, artificial

nails, hair and skin care, wax-

ing, manicures, pedicures,

permanent makeup, and even

eyelash extensions. Soft

drinks, coffee, and sodas are

complimentary, but you can

also purchase beer and wine

to enjoy with your massage.

Tammy Nguyen is the

owner of both Millennium and

the Nail Bar. A University of

Florida business graduate, she

is also a permanent makeup

specialist, certified in eyelashextensions, as well as a li-

censed nail extension and nail

art specialist. Friends love to

come in together, but its just

as nice for one as is it for a

crowd, Nguyen says. Wheth-

er its for a manicure or a

complete package, a little

pampering always lifts

the spirits.

You dont have to be a gal

to enjoy the pampering. We

SELECTING A SALON

No matter how tasty or vast the drink selections are,cleanliness is the single most important factor youneed to consider when choosing a spa or nail salon.The best spas and salons not only look neat andclean, they sanitize each station after every custom-er, and either use disposable tools or provide youwith your own set of tools on your first visit. Before

you make an appointment, Google reviews of thesalon and make sure the salon is licensed; licensesmust be on display or in a folder upfront. Word ofmouth is a great way to find a salon and a talentednail tech or masseuse. Ask a friend where she goesand which nail technician she prefers, and then callahead for an appointment.

provide services for both men

and women, Nguyen con-

tinues. Appointments

are suggested.

The Rotica Nail Bar offers

manicures, pedicures, artificial

nails, facials, waxing, makeup

and eyelash extensions. A

complimentary soda, glass of

wine, or mimosa is available

with services that take 45

minutes or more. Enjoying a

drink while getting your toes

done makes the experience

feel a little more pampering,

says Monique Whitfield, salon

manager and nail technician at

Rotica. Our goal is to

pamper our customers as

much as possible.

Spirits at the salon are

gaining popularity around the

country, and more salons are

getting on the bandwagon. For

a minimal investment typi-

cally a liquor license and a few

cases of beer or wine an

owner can keep the chairs full.

One Tallahassee salon owner

says her evening and weekend

sales have increased by 30

percent since offering a com-

plimentary glass of wine. For

the patrons, its a fun night out

with a little extra kick.

DIY OPTIONS

More of a homebody than a salon goer? Having afriend do your nails is cheap, fun, and lot easierthan doing them yourself. Turn nail painting intoa party by asking friends to bring a bottle of theirfavorite polish to your house. Make a pitcher ofyour favorite mocktails or cocktails and painteach others nails. For a professional salon-like

feel, pick up disposable manicure and pedicurekits at a beauty supply store. Kits typically sell

for less than $5 each. For your friendssake, make sure your feet are

squeaky clean.


By Amber Barz


16/32


GLENN BEIL/DEMOCRAT

Attorney Mary Kane, who wasdiagnosed with multiple sclerosis

in 1985, traveled to Italy withher husband, Tim, who pushed

her wheelchair throughthe ruins of Pompeii.

COVER STORY


17/32


LivingLARGEATTORNEYMARYKANES

LIFE STORY

INCLUDES

MULTIPLE

SCLEROSIS,RAISING

TEENAGERS,

ITALY,

A DOUBLE

MASTECTOMY

& WRITING

A NOVEL

By Marina Brown

{


18/32


S

ome things are just

irrelevant.

At least thats the way

Mary Kane feels about it.

Fresh faced, her thick hair

conveniently cropped,

toned arms and legs readyfor action, Kanes energy seems to vibrate

into the corners of the room. In an hour,

her conversation ranges from politics to

Italian grammar to her triumphal biking of

the Vail Pass. She can empathize with

criminals she has kept out of jail as a de-

fense attorney and grow animated dis-

cussing a second legal novel that will bepublished next year. And all of this from

the sling seat of her wheelchair.

With a smile and a derisive

shrug, Kane bats away any

suggestion that multiple scle-

rosis, which she has had since

1985, is anything but inconve-

nient. Or that the double mas-

tectomy following a breast

cancer diagnosis in 2012

makes her a survivor. With

bright eyes and an antipathy

to self-pity, she says,Youre a survivor if youve

raised teenagers! Think

about it, she laughs, having

brought up twins. Thats a

real challenge!

Mary Kane was born in

Connecticut into a blue-collar

family that embodied the

essential characteristics of the

Greatest Generation. Her

father worked hard, eventually

achieving his dream of own-

ing his own small business at

the age of 50. Her mother

stayed at home and encour-

aged everyone to be all that

they could beshe was won-

derful and supportiveand let

us all dream big, Kane said.

That belief in the possible

carried on to the daughter,

when at the age of 10 Mary

heard of Attorney General

Robert Kennedys assassina-

tion. She understood him to

have been stopped in a great

quest and decided then andthere to become a lawyer, to

seek justice and to do some-

thing meaningful.

A good student, who, she

says wasnt particularly gifted,

Kane nevertheless worked

hard, attended the University

of Connecticut and was

ranked first in her freshman

Law School class. And then

after a year-long battle with

ovarian cancer, her mother

died. As devastating as it was

to the 23-year-old, she decid-

ed that in honor of her mother

who always had urged her to

GLENN BEIL/DEMOCRAT

With a strong female attorney asthe protagonist, Mary Kanes firstnovel, Southern Justice, waspublished in 2012. She is nowworking on a second.


19/32

December20

14

Power

ofmusic

cansoothe,

energize

andengage

+

PHYSICIAN

HEALTH

CARE

THEANNUAL

DIRECTORY

&Findthe

latestlocal

healthcare

professionals

andfacilities

COMING NEXT MONTH!



20/32

Everybody hates you.

There are no kudos

along the way. Youre

often representing

reprehensible people

and yet the power of the

State versus the power

of an individual is

unequal. I often think, ifnot for having wonderful

parents and many

opportunities, if not for

the grace of Godthat

could be me.MARY KANE, on being

a full-time public defender in

Colorado

investigate new horizons, she

would take a trip West. Kane

found a summer law clerk job

with the Denver Public De-

fenders Office and neverlooked back.

I loved Colorado. I took up

biking; I did aerobics; I got

married and I had two won-

derful children. She almost

forgets to mention a diagnosis

of MS. But it became just one

more issue to juggle in her

busy life.

As a full-time public de-

fender, Kane also loved doing

one of the most challenging

jobs in the legal field. Every-

body hates you, she laughs.

There are no kudos along the

way. Youre often representing

reprehensible people and

yet the power of the State

versus the power of an indi-

vidual is unequal. I often think,

if not for having wonderful

parents and many opportuni-

ties, if not for the grace of

Godthat could be me.

Eventually Kane branched out

into her own private criminal

defense practice before a

chance meeting would lead to

her coming to Florida.

While doing some legal

work in North Florida, friends

introduced her to Tim Barran-

tine, an engineer, whom then-

divorced Mary liked from thestart. But he was unavailable

and Mary was busy keeping

many other balls in the air.

Two years later, free and nev-

er having forgotten a special

connection they seemed to

have had, Tim contacted

Mary. Within two months, she

had closed her practice, taken

the Florida Bar, and made a

loving commitment to stand

by a man who also promised

to stand by her. They have

been married for 17 years.

Establishing a new criminal

defense practice in Florida

meant lots of work, but along

the way, Mary was also pursu-

ing other interests and hob-

bies. Even though Im ba-

sically very athletic, I love

needlework, she says. Her

original needlepoint design

hangs above her sofa. Pilates

and Trager, a kind of massagemeant to keep neurons com-

municating, helped the

symptoms of multiple

sclerosis. And then there

was her love of Italian.

My grandparents were

Italian, Kane said. I studied

it in high school and college

and had kept my texts down

through the years. Fascinated

with the language, literature

and culture, Mary and Tim

traveled to Italy, even though

MS symptoms were on the

rise. Can you imagine this

man pushing a wheelchair

through the ruins of Pompeii!

she laughs. Meeting in twice

weekly sessions, Mary and

other Italian speakers con-

tinue to perfect their accents.

But even as Kane decided

to wind down her practice in

2010, a new set of challenges

presented themselves. She

broke her ankle in 2011, mak-

ing the wheelchair more of a

necessity. And then, she says

with a wry, Jeez, I just

couldnt catch a break, she

was diagnosed with breast

cancer in 2012. But Kane

approached the news as she

had done with other adversity sheer practicality.I told

them, go ahead, take them

both. Ive never been that

attached to breasts anyway.

Theyre not who I am. She

does however, credit a yearly

mammogram with saving

her life and hopes that all

women will make having

one a priority.

Even as Mary was recover-

ing, her mind was busy. Re-

sponding to her husbands

suggestion that she could

create a better legal story than

some they saw on television,

she had begun to write. With a

strong female attorney as the

protagonist and perhaps

Kanes alter-ego, and her own

experience in courtroom

fireworks as foundation,

Southern Justice, her first

novel, was published in 2012.

Finally, wheeling Redher scarlet-upholstered

wheelchair to the door,

Kane is asked what

lessons for living she would

like to share with others.

She is pensive for a mo-

ment, then says, I believe that

in life, as in the law, truth is

always somewhere in be-

tween. Its context that counts.

That, just as when my Special

Forces son went to Afghani-

stan, I hope that parents will

have set an example of

strength that the child can

follow. And to not wish to

trade your life for any other.

And then she adds, And in

my case, to work at getting

stronger so that Tim and I can

go to Italy again! After all, I

havent been studying Italian

for nothing!



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Family dysfunction is an

inherited disease,

echoing painfully

through generations. Parents

are a childs first teachers,

and teachers teach what they

know. They cant teach what

they have no experience of,

what they may not even know

exists. Tallahassees Sharon

Wynn and Spirit of a Child

Foundation, www.spirito-

fachildfoundation.org, are

taking steps to change that at

the most basic level.

Dont many social service

programs address family

dysfunction? Yes, but most

step in when the family is

already broken, trying to pick

up the pieces. Spirit of a Child

provides the Superglue to try

to keep the family from shat-

tering. It provides a memory.

Spirits selected families watch as Matt Brown from U.S. Fish andWildlife service gives demonstration on endangered raptors inSnowmass, Colo. Below right: Sharon Wynn, President of Spirit of aChild Foundation, with Moochie, a child featured on Diane SawyersABC's 20/20 documentary Waiting on the World to Change. Farright: Children learning to play instruments with musician/songwriterChris Collins. Opposite page: 2nd Annual Rockin' with Spiritbenefit concert held in Tallahassee in June with VIP attendees BethRegister and her daughter, Faith.

FUNDRAISING

WITH STYLE

Spirit of a Child relieson fundraising, as domost nonprofits.SOAC, however, ap-plies its trademarkmemory-making tofundraising efforts, aswell. Organizationpresident Sharon

Wynn, a Jersey Shorenative, returned to herroots when the organi-zation hosted Rockinwith Spirit 13 at As-bury, New Jerseyslegendary Stone Pony.The historic rock club,home to countlessSpringsteen jams overits 40 years, featuredthe Marshall TuckerBand, Donovan Chap-man, and the NickClemons (son of E

Streets Clarence Cle-mons) Band at thebenefit.

In 2014, DonovanChapman performedhere in Tallahasseealong with Jeff Shieldsat Rockin with Spirit14, and last month theAloft TallahasseeDowntown teamedwith SOAC to presentWine Toss with Spirit, agrown-up version ofcarnival ring toss with

bottles of wine.If you missed out, ChrisCollins presents AnEvening with JohnDenver at the Amer-ican Legion Hall onNov. 15. Tickets, $20 atwww.spiritofachild-foundation.org or atthe door, include anelegant dessert buffet.Doors open at 6:30,and proceeds benefitSOACs Annual Parent-Child Project.

This years Parent-ChildProject will take placeNov. 28-30 on St.George Island, andSOAC hopes to serve10 local families inneed, working withGuardian Ad Litemand, funds permitting,Refuge House.

By Tricia Dulaney

Spirit of a Child believes,

The key to raising emotion-

ally healthy children is to

nurture their inner spirit with

time, presence, gentle encour-

agement, and plenty of love.

Parents of families in crisis,

however, are often over-

whelmed with the demands

of survival. If a parent is

bogged down, they cant


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spend time with a particular

child who needs more atten-

tion. We try to catch it at the

neglect level, says SOAC

co-founder and president

Sharon, before it becomes

abuse.

How? Every year SOAC

hosts the Parent-Child Pro-

ject. One parent and one

at-risk child from up to 10

families attend a retreat. Not

a serious-intervention retreat,

with somber psychologists

and group therapy and trust

falls, but a fun, action-packed

weekend in a beautiful out-

door spot, learning about the

indigenous wildlife and an

ecosystem whose existence

the families may not even

have suspected.

Sounds fun, but how doesthat help break the cycle of

dysfunction? We create a

positive family experience

from a day-in, day-out nega-

tive environment, Wynn

said. One parent, one child

in a weekend free of worry

about putting food on the

table, of yelling, of chaos. It

lets the child see the parent in

a different light. The parent

can focus on the child. The

child doesnt know anything

better, but he can know. One

participant, encouraged by

possibilities he hadnt known

existed, returned to school to

graduate in three years and is

currently working toward a

career in biochemistry.

Who gets to go? Spirit of a

Child teams with local organi-

zations to screen eligible

families. Wynn, a native of

New Jersey, founded SOAC in

2005 along with Catherine

Sanchez and Cindi Lou Ward.

Families from areas such as

Camden, N.J., have participat-

ed in Parent-Child Projects in

the Colorado mountains andon the Chesapeake Bay.

Here in Tallahassee, SOAC

is working with the Guardian

Ad Litem program to identify

families for this years Project

on St. George Island. SOAC

will partner with Journeys of

St. George Island to provide a

science education-based

weekend which includes

kayaking, f ishing, dolphins,

historical tours, a pizza party,

and a Ring of Fire circle.

Wynn and her fellow board

members hope to raise

enough money to fund 10

families. Not one bit goes to

general administrative costs,

Wynn said. Nobody gets

paid. This isnt about feeding

our pockets; its about helping

more and more families.



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For most people the

word massage

conjures images of

an afternoon of

blissful indulgence

at a spa, or perhaps a profes-

sional athlete getting a rub-

down after a big game. But

there is far more to massage

than those common images

suggest. According to a recent

report from the Mayo Clinic,

the benefits of massage go

well beyond relaxation or

rehabilitation of overused

muscles. Massage is beneficial

for ailments and conditions

including headaches, digestive

problems, anxiety, and nerve

pain, as well as sports injuries

and stress.

The magic of touchWhile there are many reasons

for the wide-ranging therapeu-

tic benefits of massage, per-

haps one of the most pro-

found and one not often

acknowledged is the value

of touch. Research has shown

that being touched by another

human being reduces the level

of the stress hormone cortisol,

a chemical that when too

plentiful can contribute to

inflammation and weaken the

immune system. Many studies

point to the benefits of touch,

yet hands-on therapy is a rare

thing in this era when many

physicians are often unwilling

to touch their patients.

If you think massage might

be useful for what ails you, but

arent sure, or dont know

ALTERNATIVE HEALTH

Powerof touchMASSAGECAN DO MORE THAN JUST RELAX YOU

By Avery Hurt

Research has

shown that being

touched by

another human

being reduces the

level of the stress

hormone cortisol.


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choose is licensed. It is also a

good idea to find out what

kind of training and how much

experience he or she has.Friends, relatives and other

health-care providers can offer

recommendations, so ask

around. You wouldnt choose

a doctor from the phone book;

you should give your choice

of massage therapist just as

much consideration.

And if you just want a good

relaxing muscle workout, you

may not need a professional atall. A variety of popular books

are available to give you the

basics of self-massage. Or you

and your partner can learn

massage and work on each

other. The classic resource is

The Massage Book by

George Downing. First pub-

lished in 1972 and still in print,

the cool 70s vibe of this one

may actually add to the relax-

ation (a few candles or some

patchouli incense wont hurt

either). Of course a quick visit

to the library or bookstore or

Amazon will turn up many

other options for learning

do-it-yourself massage.

Whether you just need a

little help relaxing or have

serious health issues, massage

may be the best way to get the

hands-on help you need.

what kind of massage would

be best, dont worry. A well-

trained experienced massage

therapist will know what to do

and what not to do. In

therapeutic massage, a part of

the every initial session in-

volves an examination to de-

termine just what your needs

are and how they can be ad-

dressed by massage, explainsGuihong Chen, licensed

massage therapist and

owner of Chens massage

clinic in Tallahassee.

A kinder,gentler personAll this is not to say that you

shouldnt get a massage just to

relax and indulge yourself. Its

hard to beat massage as an

antidote to our overworked,

under-rested society. While

most of Chens work is thera-

peutic, she says that a relaxing

massage can not only improve

your day, it can improve your

personality as well. People

need to be relaxed. It will help

you be a better person, she

says. When you are relaxed

you are kinder. Many of her

patients are sent by their

spouses, she says. When

someone gets a little too grou-chy their partner says,

Go see Chen!

Shop aroundFinding a good massage thera-

pist isnt hard, but you do need

to make sure the person you

POPULAR TYPES OF MASSAGE

There are many types of massage. Here are a few of the most popular: Swedish Massage: This is the little black dress of massage. Whenpeople say massage with no further description, they are usuallytalking about Swedish massage.

Deep Tissue Massage: As the name suggests, this type of massageinvolves working with deeper layers of muscle than does a basic mas-sage, and is often used to rehabilitate injured muscles and relievechronically tight muscles.

Reflexology:This modality involves pressure on specific points inthe hands and feet.

Myofascial Release: This therapeutic technique involves gentle,sustained pressure on connective tissue and is often used to relievemusculoskeletal pain.

If you just want a goodrelaxing muscle workout,you may not need aprofessional at all. A varietyof popular books areavailable to give you thebasics of self-massage.

Burning

patchouli

incense

during a

massage

may help

you relax.


26/32


MENTAL EXERCISE

GETTINGYOUR

BRAIN IN

GEARArguably the mostimportant muscle, yournoggin needs exercise

The kids are in their

classrooms with

stuffed backpacks and

juicy apples in their

lunch boxes. As teachers mold

their growing minds, students

are making critical connections

between different areas of the

brain. There are new words to

read, math problems to solve,

science experiments to explore.

Just because youre not

getting on the school bus each

day doesnt mean you should

stop flexing what is arguably

the most important muscle

your brain.

You help your heart by

eating right and working out,

you love your lungs by not

smoking and you benefit

By Mackensie SmithSpecial to Gannett

ILLUSTTATIONS BY

ISTOCKPHOTO/

THINKSTOCK


27/32


your brain by flexing it

with exercises.

Really, the health of your

brain is a full-body issue, said

Valerie Stickel-Diehl, a case

manager at the Ruan Neurosci-

ence Center at Mercy Medical

Center in Des Moines, Iowa.

One of her roles is to provide

information for patients with

any brain-related diagnosis.Being physically, mentally,

socially active and having a

good diet are essential, said

Dr. Heike Schmolck, a behav-

ioral neurologist at Mercy. If

you look at big groups of peo-

ple, the ones who are active are

better off.

Schmolck focuses on neuro-

degenerative diseases, includ-

ing diagnosis and treatment of

dementia, epilepsy and neuro-

muscular issues.

You cannot change your

past, family history or DNA, but

you can take precautionary

steps to stay sharp. The next

time you toss out that interest-

ing fact, tell a witty tale at the

cocktail party and remember

everyones name, thank these

helpful, free and low-cost op-

tions for keeping your noggin in

tip-top shape.

Exercise your organIf someone were to ask whats

the best way to prevent cogni-

tive loss, I would say exercise,

Schmolck said.

Exercise increases your

heart and lung capacity, which

assists the brain in receiving

enough oxygen. Aerobic activ-

ity releases dopamine, associat-

ed with the reward and plea-

sure centers in our brains.

Study after study in mul-

tiple fields show that regular

exercise it doesnt have to be

extensive helps to maintain

brain health and prevent the

onset of dementia,

Schmolck said.

She also noted that people

perform better on intelligence

tests after regular exercise.

The physical activity doesnt

have to be high-intensity.

Schmolck recommends de-

mentia patients engage in at

least 30 minutes of moderate-

level aerobic exercise such

as biking, swimming and walk-

ing four times a week.

For such patients, exercise

also helps maintain brain func-

tions and slows regression.

Start good habitsSnuff out the cigarettes. Chron-

ic smoking, research shows,

may be linked to the break-

down of parts of the brain.

One of the best tips I could

give is to stop smoking, Stick-

el-Diehl said. Quitting smoking

is one of the hardest things to

do. You can hire personal train-

ers and coaches to help you

lose weight and exercise, but

smoking is really tough for

people to give up.

The experts at Mercy Med-

ical Center also recommend

controlling diabetes and blood

sugar as an essential tip for

brain health.

You are what you eatSchmolck recommends avoid-

ing processed foods packed

with preservatives, additives

and fats that the brain does not

need. Instead, she said, try aMediterranean diet, which is

packed full of plant-based foods

such as fruits, vegetables and

legumes cooked with healthy

fats like olive oil and treated

with flavorful spices. She also

recommends more fresh fish

and poultry.

Hello, hobbiesGardening, writing, painting

hobbies not only make you more

interesting as a person, but they

keep your brain churning.

Activities, like games, crafts

and reading are great because

they involve thinking,

Schmolck said. Anything that

keeps the brain busy is good for

the brain.

The challenge of this can

come with age and mobility.

The older you get, the

harder you have to work to do

the things you love, Stickel-

Diehl said. Other physicalissues can keep you from being

involved and engaged. And,

with aging youre more at risk,

more fragile, and it becomes

harder to keep the whole

body healthy.

Stay socialThe growth of social media

makes it far too easy to talk

through a screen. Its time to

turn the smartphone off and

meet up with friends, go to a

networking event and volunteer

in the community.

Man is a social animal; the

brain enjoys social activity,

Schmolck said. People that are

actively involved with their

community and family are

bettering their brains more than

those who are not.

Learn a language

Knowing a second languagenot only prepares you to travel

on a grand adventure but also

challenges your brain. Check

out the free language apps that

are available or work with

the more-intensive Rosetta

Stone program.

Make musicYou know that one friend who

plays guitar in the Jimmy Buf-

fett cover band who keeps

trying to get you to play? Now

is the time to invite him over for

a drink and let him give you a

lesson or two.

Making music brings

different sections of the

brain together in harmony.

Its a mix of theoretical

mathematics, hand-eye coor-

dination and memory, among

other skills.

}Exercise increases your heart andlung capacity, which assists the

brain in receiving enough oxygen.

Aerobic activity releases

dopamine, associated with

the reward and pleasure centers

in our brains.


28/32

B SHARPS

JAZZ SOCIETY

ARTIST SERIESNov. 1, 8 p.m.

Akua Allrich will be the firstperformer in The B SharpsArtist Series. Akua has per-formed in all the majorNorth East Jazz Festivals,and she has created a Trib-ute performance to MiriamMakeba and Nina Simone

among all her other songselections. Cover is $20, $50with dinner. For more in-formation, go to www.b-sharps.com/.

GOODWOOD JAMSNov. 1, 4-11 p.m.

Goodwood Museum andGardens hosts its third an-nual Goodwood Jams, aone-day music festival set

on the lawn of the historicGoodwood museum andgardens. Bring your ownseat. Performers includenationally acclaimed, Rob-ert Earl Keen, and two Tal-lahassee favorites Tisham-ingo and The Fried Turkeys.A variety of food truckcuisine and beverages ac-company the evening. Cashbar is available. General

admission $40, VIP tickets$100. For more information,call 850-877-4202 or go towww.goodwoodjams.com/.

ARTISANS IN

THE GARDENNov. 15, 9 a.m.-5 p.m.; Nov.

16, 10 a.m.-4:30 p.m.

Tallahassee Nurseries, 2911Thomasville Road, will hostthe 18th Annual Artisans in

the Garden Nov. 15-16. Thisyears two-day event willfeature over 60 artists andcraftsmen, school art classdisplays, food trucks, andlive music, all presented in a

wonderful park-like setting.Please join us for a funweekend and get someChristmas shopping donetoo! Call 850-385-2162for details.

AROUND TOWN

Lori Martin plays with a cat durinprevious Artisans in the Garden aTallahassee Nurseries.

PHOTOS FROM DEMOCRAT FILES

18th annual Artisans in the Gardat Tallahassee Nurseries is Nov. 15this year.



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MICKEE FAUSTS

20TH ANNUAL

PUNKIN CHUCKNThe Mickee Faust Club hostsits 20th annual PunknChuckn at Mickee FaustClubhouse in the RailroadSquare Art Park, 623 Mc-Donnell Drive. Tallahassee,FL Participants have their

pumpkin weighed, judgedartistically and agricultur-ally, then toss it as far asthey can. $2 entry fee. Formore information, call850-212-1897 or go towww.mickeefaust.com/.

NORTH

FLORIDA FAIRNov. 6-16

Areas largest agriculturalfair featuring 4H and FFA

competitions and exhibits,livestock show, arts andcrafts, live entertainment,carnival rides, games andfood at North Florida Fair-grounds, 441 Paul RussellRoad. Admission is $7 adult,$4 children ages 6-12, freefor children ages 5 andyounger. Live music perfor-mances vary by day. Formore information, call 850-671-8400 or go to northflor-

idafair.com/.

MIKE EWEN/DEMOCRAT FILES

A lit up Ferris Wheel istransformed into a swirl ofcolor in this time exposure.The North Florida Fair is ablaze of color and sound asthousands of people trekto the fairgrounds to enjoycorn dogs, rides and localmusic. The fair runs Nov.6-16 this year.



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OPENINGNIGHTS: JAKESHIMABUKURONov. 10, 7:30-9:30 p.m.Ukulele wizard Jake Shima-bukuro, declared a musicalhero by Rolling Stonemagazine, will perform inOpperman Music Hall,Kuersteiner Music Building,

114 N. Copeland St., as partof the Opening Nights Se-ries. Shimabukuro cameinto the public eye in 2006by means of a YouTubevideo performance cov-ering George HarrisonsWhile My Guitar GentlyWeeps. For more informa-tion, call 850-644-6500 orgo to openingnights.fsu.edu/performers/

jake-shimabukuro.

MANNHEIMSTEAMROLLERCHRISTMASNov. 17, 7-10 p.m.

Created by Grammy Award-winner Chip Davis, theshow will feature modernChristmas music by Mann-heim Steamroller alongwith multimedia effects atthe Civic Center. Ticketprices vary. For more in-

formation, go to tlccc.org/.

TALLAHASSEETURKEY TROTTUNE-UPNov. 23, 1 p.m.

Gulf Winds Track Club addsa new twist to this yearsrace with a warm-up run atCascades Park. In additionto being the place to regis-ter and pick up your racenumber, T-shirt and pack-

age for the TallahasseeTurkey Trot, Cascades Parkwill feature a Turkey TrotFestival. The Turkey TrotTune Up (approximately6K), is more of a friendshiprun than a race. The runwill start in the Park andwork its way to All-Saintsand down to RailroadStreet and include a bit of

Gaines Street and MadisonAvenue returning to thePark for the festival. Partici-pants in the Tune Up Runare requested to donate($5) to the Turkey Trot He-roes Program. You can des-ignate any of the beneficia-ries of the race (RefugeHouse, The Shelter and the

Boys & Girls Club). Runnersmust register online. TheFestival will include post-race refreshments, a sneakpeak at the food of thefuture in Cascade Parksnew restaurant, and therewill be experts in fitness(from massage to the doc-tors of Tallahassee PrimaryCare and Associates to therunning experts at CapitalCity Runners.) Music willinclude W2 (Walker-Webb)and Bill McGuire. Regis-tration and Packet Pick upwill start immediately afterthe Tune Up Run ends or2-5 p.m. Learn more at tallyturkeytrot.com

TALLAHASSEETURKEY TROT15K/10K/5K/1MNov. 27, 8 a.m.

The traditional Thanks-

giving morning races allstart in SouthWood, onEsplanade Way betweenMerchants Row and Shu-mard Oak. The Turkey Gob-bler, which is a great racefor kids and walkers, is a1 mile fun run/walk thatstarts at 8 a.m. The 5K, 10Kand 15K races start at8:30 a.m. Participants maypick up packets at the Mu-sic Fest on Nov. 23 at Cas-

cades Park, or at CapitalCity Runners Store Nov.24-25and Nov. 26 at 1817Thomasville Road. Earlyregistration and packet pickup is encouraged to assureyou get a Turkey TrotT-shirt. Learn more attallyturkeytrot.com.




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Your Health November 2014

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Transcript of Your Health November 2014