Your Health February 2012

february 2012

The happy heartSherry Hinderer’s life is on a new, and healthier, path

LOSE THE MYTHSGet the facts on weight loss

IF THE BRA FITS …Finding one that’s just right

THE VAVOOM BEDROOMTurn drab into dreamy

SELF-TALK: GIVE YOURSELF AN ENCOURAGING WORD

february 2012 yOur HeaLTH 3

THis issue

FebruaryOn the cover

06 Mind | bOdy | sOuL Licensedmassagetherapist

andstretchingexpertKimOrtloffoffersadviceoncopingwithpain,andonmakingitgoaway.

08 YOUR TIME Asunnycruisevacation

canbetheperfectantidotetothemid-winterblahs.

10 BEST BODY Forabrathatfits,you’ve

gottomeasureright.

Also inside...

Tallahassee.com/Health

ABOUT ThE cOvER

sherry Hinderer’s life has

taken a big turn for the better

since her diagnosis with heart

disease.

Photo by Mike Ewen

12 SMART FITNESS Useaheartmonitortofine-

tuneandimproveaworkout.

20 ALTERNATIvE hEALTh TaiChipractitioners

getfitwithonegracefulmoveatatime.

22 MAKEOvER Thatmasterbedroom

maybeintheneedofalittleattention.

24 ESSENTIAL NUTRITION Don’tletdietingmyths

weighyoudown.

Plus…

NOw ShE LOvES hER OwN hEARTNearlyayearago,SherryHindererwasfoundtohaveheartproblems.Sincethen,shehasundergonelife-changingmedicaltreatmentandmadesomelife-alteringadjustmentsofherown.Today,shefeelsbetterthanshehasinyears.

14

18 ARE YOU ANEMIc?Sometimesthattiredfeelingindicatesaproblemwithanemia,themostcommonbloodconditionintheUnitedStates.

28 MIND MATTERS Wouldyoutalktoafriend

thewayyoutalktoyourself?

IN EvERY ISSUE4 EDITOR’S LETTER30 AROUND TOwN

PHOTOs by Mike ewen

4 yOur HeaLTH february 2012

ediTOr’s LeTTer

277 n. Magnolia driveTallahassee, fL 32301Call 850.599.2255fax 850.942.0185

PRESIDENT AND PUBLIShERPatrick [email protected]

MARKETING AND NON-DAILY MANAGERMarjorie [email protected]

cONTRIBUTING wRITERSkathleen back bradyJoni branchMarina brownanne Marie CummingsLeigh farrMichelle Lovernelise Oberliesenkim Ortloffkenya McCullumbrandi schlossberg

cONTAcT US

EDITORIALJoni branch850.599.2255

ADvERTISINGLisa Lazarus.brown850.599.2333

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.

It’sasmallworldafterall.Ourheart-healthierwomanthismonth,SherryHinderer,andIsharethesame

cardiologist,Dr.GhaiofSouthernMedicalGroup,whichmakesmyplannedshout-outallthemoresatisfying.ThankyoutoDr.Ghai,hisofficestaffandtheamazingtechniciansCathy,KarenandJerry.Youeachexhibitedcaring,professionalismandcalm

inthefaceofaverybusyofficescheduleandamyriadofpatientneeds.

ThispastmonthIbecameacquaintedwithDr.Ghaiandhisstaffduringdiagnostictestsonmyheart.HappilyeverythingisfineandIhaveawonderfulbaselineforanyfutureissues,whichisimportantgivenmyfamilyhistoryofcardiovasculardisease.WhatIcameawaywithfromtheexperienceistwofold:anewawarenessoftheatypicalsymptomswomenexperienceduringheart-relatedepisodes,andtheneedtoconsidernotjustweightanddiet,butbalanceandattitude.

Sherryisrepresentativeofmanywomenwhothinktheyarejustalittletiredorachywhenthereisinfactalargerproblem.IwouldencourageallofourreaderstoexploretheAmericanHeartAssociation’swebsiteforwomen:www.goredforwomen.org.Oursymptomsaredifferent,andit’simportantwearebettereducatednotjustforourselves,butforourmothers,sisters,daughtersandfriends.

Thesecondtake-awayisthebeginningofmyjourneyforgreaterbalanceandself-talk,codewordsforde-stressing.Withtheunderstandingthatbeingdrivenisapartofmypersonality,I’membracingthatandusingmydriveforsteppingoutsidemycomfortzoneandlearningnewskills.Onthepathareawomen’sconferenceonseizingopportunitiesinbusinessandtheself-discoveryretreatbeinghostedonFeb.18byoneofourcontributors,ElizabethBarbour,alongwithGayWebster-SachsandGeralynRussell.Afulldayoflearningself-careandotherempoweringtools–I’llletyouknowhowwellI’veincorporatedandadaptednextmonth.Orcomealongandjoinmeinperson!www.adventuresinselfdiscovery.com

MarjorieSchoelles,Marketing and Non-Daily Manager

Take heart

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2470 Care Drive Tallahassee (850) 877-5151 www.drrwillis.com


Mind | bOdy | sOuL

Take a positiveapproach to painYou can make changes in your life to help control painBY kIm ORTLOFF

Painisauniversalproblem.Itcanlimitourabilitytowork,exercise,travelandenjoyleisuretime.Painisalso

theNo.1reasonforvisitstodoctors.

Paincanbecausedbyanumberofsources,includingmentalandemotionalstress,poorposture,repetitivestressinjuriesfromwork,accidents,muscleinjuriesfromexercise,orasasideeffectofanotherillnesssuchasarthritisormigraines.

Painisalsosubjective:Peopleexperience,copeandgivemeaningtotheirpaindifferently. Beingthe“pain”business,Iemphasizetheimportanceofidentifyingtherootcauseofsomeone’spaintoimproverecovery. Ifyoudwellontheunknown,itcanleadtoincreasedfearandanxiety,thusworseningyourcondition.Emotionsalsoplayahugeroleinpain.Thephysicalstressesofafull-timejob,responsibilitiesandfamilyobligationscanintensifycertainpainpatterns.Byunderstandingyourindividualpainpatterns,youcanbegintolearnhowtocontrolyourpain.

Stressisoftenoverlookedasacauseofpain,andIbelieveitisnotsomuchthestressitselfbuthowwereacttoitthatresultsinpain.Whenwehurt,westress,whichcancauseinflammation,painandmusclespasmtoincreaseinseverity.

Dietaryproblemsornutritionalimbalances,allergies,poorposture,injuries,inactivity,fearandanxietyaffectallofus. Thebodyhasthecapacitytohealitself,butwhenweareundergoingperiodsofhighstresswetendtosleepless,stoppayingattentiontogooddietaryhabitsandexerciseless.

Onceyourecognizeyourpainanditspatterns,itistimetotakeactiontomanageyourpain.

Step one: Embracethepowerofpositivethinking. Investyourtimeinreadingandcreatingpositivethoughts.Startreactingtoyourpaininapositiveinsteadofanegativeway.Surroundyourselfwithpositivepeoplewhocanhelpinfluencethisnewthoughtprocess Startbyfeedingyoursubconsciousmindeveryeveningbeforeyoufallasleepwithpositiveaffirmations.

Step two:Establishnewhealthyhabitsandgoals.Dedicateyourselftoidentifyingbadhabits,breakingthesehabitsandestablishingnewhealthfulones.Startsimplyandslowlyintegratenewhealthyhabitsintoyourlife.

Step three:Startmoving.Trytobecomemoreactivethroughoutyourday,bothindoorsandout. Findsomethingyouarepassionateaboutandgetgoing.It’snevertoolatetostartanexerciseprogram.

Step four: Improveyoureatinghabitsandremembertohydrate.Yourbodyis60percentwater,andyourmusclesare90percentwater. Consumeeightto10glassesaday. Seektheadviceofanutritionistifnecessary. Startslowlytointegrateyournewhabitsintoyourlifeandyouwillhaveagreaterchanceoflong-termsuccess

Step five:Getsomesleep. Thebodyrepairsitselfduringsleep,allowingtheimmunesystemtorebuild.Thetimejustbeforeyousleepisagoodtimeto“cooldown”fromyourday,perhapswithbreathingexercises.


Step six:Lastlyandmostimportantly,surroundyourselfwithahealthyenvironmentthatfacilitateshappiness,laughingandsmiling.Feelingcomfortablewithinyourselfandyoursurroundingscanhelpyoumaintainapositiveoutlookonlife.

— Kim Ortloff is a licensed massage therapist

and an expert on stretching. She offers individual massage therapy sessions and a group stretching program called “Stretching Your Life” at her office: Kim Ortloff Massage & Flexibility Therapies, 1353 E. Lafayette St. To learn more, call 877-1202 or go to www.kimortloff.com or http://stretchingyourlife.com.. v


yOur TiMe

Today’swomenareactive,independentandlovelife.Inourquesttocaptureevery

momentandengageinalllifehastooffer,weoftenoverlooktheimportanceoftakingcareofourselvesandrechargingourbatteries.Tobeourbest,weallneedtimetorelax,rechargeandsometimestojustbequietandthink.Onegreatwaytoexperiencerelaxationandregainequilibriumisacruisevacation.

Friendsandfamiliesarefindingcruisingtobeanexcellentwaytoconnectwitheachotherwhilecateringtoindividualtastesandinterests.Cruisesofferavarietyofactivitiesalongwithgourmetmealsandfamousservicethattrulyfostersrelaxationandrefreshment.Onacruise,you’llfindawinningcombinationofplacestovisitandthingstodoonboard,allmakingforarestfulandfunexperience.

Whetheryoulearnalanguage,explorenewwineandfoodpairings,ortryinnovativespatreatments,thereisanactivitytofityourpassion.Everyonebelongstoagrouporhasaspecialgirlfriendwithwhomtheywouldliketospendmoretime.Aswomen,welovetomultitaskandarerelational,sohowaboutvacationingtogether?Groupscometogetheroncruisesandmayeitherjoinascheduleditineraryorcharteranentireship.Somegroupsevenplantocontributetoafavoritecharityaspartofthevacation,creatinganopportunitytoserveandbuildawarenessforacausewhiletheyre-energize.

Ormaybeyoulovemeetingnewpeopleandwanttostrikeoutonyourownandexplore.Cruiselinesareexpandingofferingsforsolotravelersthroughstudioaccommodationswithadjoiningloungeandgardenareas,andsponsorsingles

Come cruise awayGather up some girlfriends and climb aboard, or make a solo expedition in grand styleBY mICHELLE LOVERN

activitiesonboard.Diningcanbearrangedatlargertablesandprovidesanopportunitytomixandminglewithotherpassengers.

Whatplacesareonyour“mustsee”list?Didyoueverthinkthatyoucouldunpackonceandexperiencemultipledestinations?CruisingtodayreachesplacessuchasChina,Australia,theMediterranean,Europe,Spain,theCaribbean,NewEnglandandHawaii.

CruiseLinesareorganizedbycategory,suchascontemporary,premium,luxuryandspecialty.Theseclassesarebasedonlifestyle.Asmoreandmorepeoplehavediscoveredtheconvenienceandpleasureofcruisevacations,theindustryhasexpandedtoincludeawidearrayofships,itinerarychoicesandbudgetoptions.Shipsaremobile,soofferingschangefromseasontoseasonandyeartoyear.Forexample,shipsmaybeinEuropeduringthesummermonthsandtheCaribbeaninthewinter.Ifyouenjoyaparticularshiporcruiseline,youcantakeseveraldifferent

vacationswiththefamiliarityofthesameship.Orifyoubelievevarietyisthespiceoflife,withthenumerousshipstochoosefrom,itispossibletoexperiencesomethingneweachtrip.

—Michelle and Rob Lovern own and operate a CruiseOne franchise based in Tallahassee. To learn more or to start planning a cruise vacation, go to http://www.lovern.cruiseone.com/travel/HomePage.html.v

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besT bOdy

Okay,we’reAmericansandwelikechoices.

Butwhenitcomestobuyingabra,thewide

rangeofchest-wearcanbedaunting!

InoneretailstoreIfoundmoldedbras,sculpted

bras,laceandspandexbras.Therewerewired,

wireless,padded,push-up,half-cup,mini-cupand

maxi-cupbras.Hospitalwhite?Hardlyever!Try

leopard,zebra,snake,flowered,dotted,plaidand,

ofcourse,camouflage.

Butwhatwasmissingwashowtotellifany

oftheseshowgirlhalterswerereallyagoodfit.

Howdoyouknowwhichbrawillbothenhance

andsupportthedelicatetissueofthebreast?The

answerissimple.Youmeasure!

BridgetMoatsofNarcississaysit’sbesttobe

measuredeverytimeyouinvestinabra.“A

woman’sformcanchangefromyeartoyear

—weightgainorloss,pregnancy,hormonal

changes.”Andwiththatshepullsoutapink

measuringtapewithamathematicalformulafor

gettingtheband(thepartthatgoesaroundyour

ribs)andthecupjustright.

Placethetapejustunderthebreastsfortheband

measurementandaddfive.Thenmeasureatthe

fullestpartofthebreastwhilewearingabra,

andsubtractthatfromthefirstnumber.Ifthe

remainderisa1,youareanAcup.A2equalsa

B.A3isaCcup,andsoontoadifferenceof6,

whichisDDD.

Butforaperfectfit,you’restillnotdone.Thisisbosomscience,remember.Nowyou’vegottoknowwheretoplacethe…uh…ladies.

Ratherthanputyourbraonstandingup,bendover.Letthebreastsfallintothecups.Thisplacesthenipplesataboutthemiddleofthecup.Thatmostprominentlineshouldbebetweenyourshouldertopsandelbows.Ifthebackbandhasatendencytorideup,thislinewillsagandtheessentialsupportwillbelost.Infact,thebandistheanchorofthecantileveredgarment.Likeasee-saw,itgoesupandyourbustgoesdown.

Amongbraexperts,controversyragesoverthesebackbands.Tohide“fatback”or“muffin-top”lines,someinsistonwidebandstoenveloptheover-spill.Otherssaysimplychooseanarrowbandthatrideslow.Ineithercase,theelasticadvantagecanbelostifpropercareisn’ttakenofthegarmentonceyougetithome.

Neverwashyourbrainhotwateroreventhinkofusingthedryer.Rubberyelasticfiberscanstretchandgolimp.Infact,industrydoyenssuggestwearingabraonlytwodaysinarowtoallowthe“elasticmemory”tospringbackandincreasethebra’slongevity.Atupto$70apop,youwantyourbratolivealonghappylife!

Sowhetherit’scamoorlace,pushedsky-highorinasportsbandini,makesure,thataswithaprettydressorfavoriteshoes,yourbraisaperfect

fittomeasure.v

If the bra fits … Not too big, not too little – a brassiere needs to be just right

BY mARINA BROWN

WomensHealthClick.comJoin our local online community for women.

Start by visiting your doctor to determine the cause of your

backpain.Many back problems can be treated through

pain management techniques including medications

or special exercises. If surgery is needed, Capital

Regional Medical Center offers several less invasive options

includingmicrodiscectomy (done using a small incision) and

vertebroplasty and kyphoplasty to help relieve pain for

spinal fractures.

For more information about back pain treatment options,visit WomensHealthClick.com or call Consult-A-Nurse at1 (850) 325 -3627. When you have questions, CapitalRegional has the answers.

I’m tired of livingwith back pain.What can I do about it?

Capital Regional Medical Center combinesthe latest technology with a full spectrumof medical specialists for women and theirfamilies. From imaging services to every typeof orthopedic diagnostic services andmuchmore — we provide the highest quality carefor every patient, through every stage of life.

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sMarT fiTness

Whetheryourget-fitgoalistodroppounds,boostenduranceorsimplystayinshape,

letyourheartleadtheway.Usingaheart-ratemonitor,youhaveaccesstohowhardyourheartisworkingeverytimeyouexercise.Thispowerfulinformationcanhelpyoumeetthoseget-fitgoalsinthemostefficientmanner.

“Istronglyencouragetheuseofaheart-ratemonitor,especiallywhenyou’rejuststartinganexerciseprogram,”saysKimBibeau,founderofSweatTherapyFitness.“Withoutit,youhavenowayofknowingwhetheryou’reworkingtoohardornotworkinghardenough.”

Typically,aheart-ratemonitorcomeswithtwocomponents—athinstrapthatwrapsaroundyourchest,tomeasuretheelectricalactivityofyourheart,andawatchthatreceivesanddisplaysyourheartrate,alongwithotherrelevantdata.Uponsetup,youshouldbeaskedtoenteryourage,weight,heightanddateofbirth,sotheheart-ratemonitorcanproperlycrunchthenumbers.

“Themostaccurateheart-ratemonitorsaretheonesthatusecheststraps,whichoperateonthesameprincipleasamedicalelectrocardiogram,orECG,”Kimsays.“Allyouhavetodoislookatyourwrist,andyouinstantlyknowwhatyourheartrateisatthatmoment,whetherit’s92or164.”

Armedwiththeaccuratenumbers,youcanthenbegintotailoryourworkoutsbasedonyourtargetheart-raterange.

“Youwanttofindoutwhatyourtargetheart-raterangeshouldbeandthenstayinthatrangewhileyou’reworkingout,”saysJanVerhagen,ownerofFitnessProaction.

Aheart-ratemonitorwillprovidetherightnumberstoplugintoafitnessformulaforfindingyourtargettrainingzone(seesidebar,“Knowyournumbers”).Infact,manymonitorswilldothemathforyou,thenletyouknowifyou’reaboveorbelowthisoptimalrangeduringexercise.

“Yourheart-ratemonitorservesasaguide,tellingyouwhentoturnthingsupordownanotchduringyourworkout,”saysKristaKilliusofKGKFitness.

Ingeneral,therearefourheart-ratetrainingzones—lowintensity(60to70percentrange),moderateintensity(70to80percentrange),highintensity(80to90percentrange)andmaximumintensity(90to100percentrange).

Expertsrecommendworkingoutfivedaysaweek,around30to60minuteseachday,aimingtoclocktimeinthemoderate-andhigh-intensityrangestwoorthreedaysaweek.

“Forwarm-upandrecovery,orforsomeonejuststartinganexerciseprogram,Iwouldgenerallyrecommendstayinginthelow-intensityrangeof60to70percent,”Kristasays.

Forscorchingcaloriesandbuildingfitness,trykeepingyourheart-raterangebetween70and90percent.Duringperiodsofintenseeffort,youmayevencreepupintothe90to100percentrage,whichistypicallyasigntoslowdown.

“Workingatthislevelmeansyou’reworkingashardasyoucan,asinall-outsprintsorveryhigh-intensityintervaltraining,”Kimsays.“Mostofuscanonlysustainthislevelofeffortforashortperiodoftime,makingthisthetoughestzoneandmoreappropriateforadvancedexercisers.”v

Know your heartOr its rate, that is — a monitor can be a big help during a workout

BY BRANDI SCHLOSSBERG

Get your numbersOnce you have set up your

heart-rate monitor, take these

steps to figure out your target

heart-rate zones.

Step One: determine your

resting heart rate by turning

on your heart-rate monitor and

resting quietly for 20 minutes.

Step Two: determine your

maximum heart rate by taking

220 minus your age. for ex-

ample, the maximum heart rate

of a 45-year-old woman would

be 220 minus 45, which equals

175. (note: Maximum heart

rate varies based on individual

fitness level. for the most

precise measure of maximum

heart rate, get assessed by a

fitness professional.)

Step Three: use the kar-

vonen formula to determine

your target heart-rate zones.

Plug in your own resting heart

rate, maximum heart rate and

target percentage range to

know your numbers.

karvonen formula: Maximum

Heart rate (MHr) – resting

Heart rate (rHr) x Target Per-

centage range + rHr

ExamplESally is a 45-year-old woman with a

maximum heart rate of 175 and a

resting heart rate of 70. Her fitness

goal is to burn calories and build

fitness. A few days each week, she

should aim to keep her heart rate dur-

ing exercise in the moderate- to high-

intensity range, which is 70 percent

on the low end and 90 percent on the

high end. Here is what the Karvonen

Formula would look like for her:

Low end: 175 - 70 x 0.7 + 70 = 143.5

High end: 175 - 70 x 0.9 + 70 = 164.5

Wearing her heart-rate monitor, Sally

now knows she should not drop below

a heart rate of about 143 or climb too

far above a heart rate of about 165.

Professional Office Building P (850) 877-35491405 Centerville Rd. Suite 4200 F (850) 671-1271Tallahassee, FL 32308

www.obgyntallahassee.com

Dr. Jana Bures-Forsthoefel

Dr. Shawn Ramsey

Dr. Dorothy White

Kay Dorian, ARNP-C

Anne-Marie Singleton, ARNP

Jane Owen, CNM

Carol McNutt, CNM

Sheridan Skarl, CNM

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COver sTOry

since her diagnosis, sherry Hinderer has made changes to improve her own health in addition to undergoing medical treatment. Today, she feels better than she has in a long time. Here, she poses with husband Mark at their home.


ThAT DAY IN MARch

Sherryhadfeltundertheweatherfortwoorthreeweeks.Constantlytiredandshortofbreath,shethoughtshehadabugwithchestcongestion.Workwasbusy,soshekeptgoingdespitethefatigue.“Oneoftheladiesatworkaskedme,‘Isityourheart,Sherry?’Isaid,‘Don’tbesilly.’”

Aweekorsobeforethedoctor’svisit,herchestfelt“justlikesomebodywaspushingdown”onit.“Itwasn’tpain.Itwaspressure.”

Then,onaSunday,“Ifeltreallyfunny–spinning,woozy,almostlikefloaty.”

ThenextweekSherrystoppedbythePatientsFirstonApalacheeParkway.Herlifewasabouttochange.

Clinicstaffquicklysawthatherheartrate“wasthroughtheroof”andperformedanEKG,sherecalls.“ThenextthingIknewIwasinanambulancegoingtoTMH.”

Sherry’shusband,Mark,remembersthedaywell.“Shecallsmeonthecellphoneandsays,‘Well,they’reloadingmeupinanambulance.’”

whAT cAME NEXT

SherrywasadmittedtoTMHandstayedforthreedays,wasreleasedforoneandthenwasre-admittedforseveralmoredaysafter“whatwecallaministroke.”

She,her21-year-oldsonandherhusbandwereoutsidewhen,Marksays,Sherry“justfoldedupatthekneesandhittheconcrete.”

AsSherrydescribesit,theentirerightsideofherbodyhadgonenumb.Shecouldnotstandorspeakintelligibly,evenasshetriedtocommunicatewiththetwomen.“Iwasgettingverymadatthembecausetheyweretalkingoverme.”

Therewasafrighteninglackofcontroloverherrightside.“Myrightarmwasdoingwhatitwantedtodo.”Shehelditdownwithherlefthandtopreventitfrommovingandfloatingup.

FeelingwasbeginningtoreturntoherrightsidebythetimeshewasrushedbacktoTMH.Byaround3a.m.thenextday,shefeltmostlybacktohernormalself.

Hercardiologist,Dr.AkashGhai,characterizes

Be healthy, my heartSherry Hinderer’s experience with heart disease has set her life on a new path

BY JONI BRANCH

InMarch2011,SherryHindererwenttoaPatientsFirstclinicforwhatshethoughtwasacaseofthefluandendedupatTallahasseeMemorialHospitalundercareforaheartcondition.

Inmanyways,itwasagoodday.

Nearlyayearlater,the53-year-oldJCPenneysupervisorfeelsbetterthanshehasinyears.“It’sturnedoutgreat.TheresultsofwhatIhavehaddoneareamazing,”shesays.“Idon’tfeeloldanymore.”

Buttogethere,shefirsthadtogothere.


whathappenedtoSherrynotasa“mini”strokebutsimplyasastroke.

Duringherhospitalstays,SherryunderwentdiagnostictestingunderthecareofDr.Ghaiandwasputonmedication–abloodthinnerandadrugthathelpedcalmherheart,shesays.Dr.GhaifoundthatSherryhadatrialfibrillation,orA-fib,anirregularheartbeatthatisoftenassociatedwithpalpitationsandfainting.A-fibisknowntoincreasetheriskofstroke.Dr.GhaialsodiscoveredthatSherrysuffersfromrheumaticmitralvalvestenosis,anarrowingoftheheart’smitralvalveassociatedwiththeinflammatorydiseaserheumatoidfever.Altogether,suchconditionsindicateariskofcongestiveheartfailureandearlydeath.Meanwhile,thefatiguethatsodrainedherpersisted.

ThE FIX

“Atfirsttheyweretalkingopen-heartsurgery,”Sherrysaysofhertreatment.Herdoctorswouldoptinsteadtoaimforalessinvasiveprocedurewhenthetimewasright.Withclosemonitoringbyhealth-careprofessionals,theapproachwaswaitandseeuntilNovember,bywhichtimeherconditionhadworsenedandshewasscheduledforpercutaneousballoonmitralvalvuloplasty,tobeperformedbyDr.ThomasE.Noel.

HertreatmentwasafirstforTallahassee,Dr.Ghaiexplains.Inthepast,suchaprocedurewouldhaverequiredopen-heartsurgery.Bycontrast,asputin

layman’stermsbyChicago’sNorthwestMemorialHospital,percutaneousballoonmitralvalvuloplastyinvolvesinsertingathintubewithaballoontipintoabloodvesselinthegroinandthreadingittotheheart,wheretheapparatusisusedto“stretchoropenthemitralvalve.”

“Theypumpedmeup,baby,”Sherrysayswithalaugh.

SheandMarkrecallthatthewholeexperiencetookaboutfourhoursandrequiredonlyaone-nightstayinthehospital–afarcryfromtherecoverynecessaryafteropen-heartsurgery.

Sincethenherlifehasbeenalotmoreenjoyable.

“Aftertheprocedure,itwasalmostinstantlythatIfeltbetter,”shesays.“NowI’mbetterthanI’vefeltinyears.”

ThANKS GO TO …

SherrygivesenormouscreditforherimprovedhealthtoDrs.GhaiandNoel.“Iwasblessedtofallintotheirhands.”Shecontinues,withobviousemotion:“Theyfoundawayformetomakemylifeeasier.…Istillsaythankyou.”

ShealsohashighpraiseforthestaffatTallahasseeMemorialHospital.“ThestaffatTMHwasjustphenomenal.Everyoneinthathospital–Ican’tsayenoughaboutthem.”

ShERRY hAS ALSO hELPED hERSELF

“Thisprocedurehasmademetakealookatmylifeandstartlivingbetter.”

Perhapsthemostimportantchangewasgivingupcigarettes.“Iwisheverybodycouldrealizehowhealthyitistoquitsmoking,”shesays.“Itmademefeelproudofmyself.”

Quittinghaspaidoffinmanyways:Foodtastesbetter,she’ssavingmoney,andshefeelsall-aroundhealthiereveryday.

Sherryalsobeganexercisingmoreandwatchingwhatsheeats.Sodasareout.Low-carbfoodsarein.“EverythingIdoIlookandseeifit’shearthealthy.”Asaresult,shehaslost10pounds.

Forexercise,shewalksalotandplaysWii.“IlovetheHulaHoop!”“DancingWiththeStars”forWiialsogetsanenthusiasticthumbs-up.

Josh, Mark and sherry Hinderer often enjoy a game of pool in their home.


Women and heart diseaseHeart disease is not just a man’s problem. as the national Heart, Lung, and blood institute notes, heart disease is the no. 1 killer of women in the united states and a leading cause of disability among women. according to the american Heart association, cardiovascular disease, which includes heart attack and stroke, claims the lives of 504,000 women in the u.s. every year. since two-thirds of the women who have a heart attack fail to make a full recovery, ex-perts stress prevention. The Heart, Lung, and blood institute lists several actions you can take to help protect yourself:

• know your blood pressure and keep it under control, with medication if necessary.

• exercise regularly.

• don’t smoke.

• Get tested for diabetes and, if you have it, keep it under control.

• Get your cholesterol checked.

• eat lots of fruits and vegetables.

• Maintain a healthy weight.

A new navigatorCardiac patients and their families now have a new resource at Tallahassee Memorial Hospital, Cardiovascular navigator Penelope “Penny” burroughs, rn, bsn. with a clinical background rich in cardiovascular nursing experience, Penny is available to help guide and support patients through their care from screening and education to diagnosis and treatment. This new service is free. for more information about Tallahassee Memorial’s Cardiovascular navigator Program, call 431-7397. for more information on the hospital, visit www.tmh.org.

Online resourceswww.heart.org: The official site of the American Heart

Association is a valuable resource for anyone looking to

learn about heart health. The association also sponsors

the annual Go Red for Women campaign to increase

awareness of heart disease in women and to raise

funds for education and research. National Wear Red

Day, a part of that campaign, is Feb. 3.

www.tmh.org/heart: Tallahassee Memorial Health-

Care’s Heart & Vascular Center offers information on

heart disease and cardiac procedures, plus a special

section on the Women’s Heart Program.

www.womenshealth.gov: This project of the U.S.

Department of Health and Human Services Office on

Women’s Health provides fact sheets on heart disease

and other medical issues, all geared toward women.

www.womenheart.org: WomenHeart is a

national organization dedicated to promoting

women’s heart health through advocacy, education

and patient support.

The warning signsas was true for sherry Hinderer, a woman with a heart problem might not have actual chest pain. The u.s. food and drug administration Office of women’s Health says the most important indicator of heart dis-ease in women is feeling really tired even after getting enough sleep. Other signs include:

• Trouble breathing

• Trouble sleeping

• feeling sick to the stomach

• feeling scared or nervous

• new or worse headaches

• an ache in the chest

• feeling “heavy” or “tight” in the chest

• a burning feeling in the chest

• Pain in the back, between the shoulders

• Pain or tightness in the chest that spreads to the jaw, neck, shoulders, ear, or the inside of the arms

• Pain in the belly, above the belly button

ShERRY’S MESSAGE

Lookingback,Sherryrealizesshelikelyshouldhavesoughthelpsooner.“IfeellikeIplayedwithittoolong.Evenmyinnerselfsaid,‘Sherry,gogetthischeckedout.’”Butshewasbusyatworkandathome.Nowsherealizes:“Hey,thejobcomessecondtoyourhealth.”Infact,youmaynotbeabletodothejobatallifyou’renotwell.

“Ifsomebody’soutthereandtheyfeelfunnyinanykindofway–getitchecked,”shesays.“It’simportantthatpeopleshouldknowthis:Ifyoufeelpressureonyourchest,go.Ifyoufeelwoozyandweird,go.…Don’tputitoff.”

And,always:“Treatyourheartnice.”v


Ifyoufindthatdoingthesimplestoftaskszaps

yourenergy,youmaybesufferingfromanemia.ThemostcommonbloodconditionintheUnitedStates,anemiaoccurswhenyourblooddoesn’tcontainenoughhemoglobin,theiron-richproteinthatcarriesoxygen-richbloodtothebody.

Althoughanemiacanbetemporarywithmildsymptoms,therearemoresevereformsoftheconditionthatmaybecausedbyaseriousillness.Luckily,themostcommontypesofanemiacanbetreatedbytweakingyourdiet,andthesevereformscanbemanagedwithmedications.

“Themoreseriousformsofanemia,suchassicklecellanemia,hemolyticanemiaandothersaretreatable,”saysEdwardoD.Williams,M.D.,afamilypracticephysicianwithCapitalRegionalMedicalGroupinTallahassee.However,headds,mostarenotcurableatthistime.“Thatiswhyitisimperativethatyoufindaprimarycarephysicianwhocanmanageyourconditionalongwithaspecialist,inordertogiveyouthebestchanceofenjoyinganactiveandhealthylifestyle.”

RUNNING ON EMPTY

Forsomepeople,anemiacanbesomild,theydon’tknowtheyhavethecondition,butforothers,thesymptomscanbelife-altering.Anemiacancausefatigue,dizziness,shortnessofbreath,headache,feelingcoldanddifficultythinkingclearly.

ForDeannaMims,havingiron-poorbloodmadeherfeellikeadifferentperson.Havinglaunchedafast-growingmarketingbusinessthreeyearsago,the45-year-oldTallahasseeresidenthadahecticschedule,with12-to15-hourworkdaysandzerotimeoff.Thenwithlittlewarning,Deannafeltsluggishandweak.Boggeddownbyextreme

exhaustion,sheknew

somethingwasnotright.

“ItwaslikeIabruptlyhitawall,”Deannarecalls.

Almostovernight,thenormallyenergetic,vibrantbusinesswomansuddenlyfeltcrushingfatigueaccompaniedbyfoggythinking.Deannasoughtmedicalhelp.Shewasnotdiagnosedasformallyanemic,butwasfoundtohaveaverylowironlevel.Nowbolsteredbyironsupplements,vitaminsandplentyofrest,sheisbackonherfeetandstrategizingthenextstepforhercompany,MarketDone,http://marketdone.com/.

NIPPING IT IN ThE BLOOD

Therearemanyformsofanemia,somediet-relatedandsomeinherited.Themostcommontypeofanemia,knownasiron-deficiencyanemia,occurswhenyoudon’tgetenoughironinyourdiet.Thistypeiseasilyfixedbyaddingiron-richfoodstoyourdiet.

Vitamin-deficiencyanemiaisanothercommonformthatcanbetreatedwithminordietarychangesorsupplements.YourbodyneedsfolicacidandvitaminB-12tomakehemoglobin.Whilesomepeopleconsumeadequateamountsofironandvitamins,theirbodiesarenotabletoabsorbthenutrientsbecauseofadiseaseoramedicationtheyaretaking.

Anemiaalsocanbecausedbyaninheritedblooddisorder.Sicklecellanemia,forinstance,isaninheritedconditioninwhichthebody’shemoglobincausesredbloodcellstobecomesickle-shaped,causingthemtobreakdowneasily.Thalassemiaisatypeofinheritedanemiain

Is anemia the problem?Arming yourself with information can help you prevent and manage the condition

BY LEIGH FARR

feaTure

whichthebodymakeslesshemoglobinandfewerredbloodcellsthanneeded.

ThE RIGhT FIX

Whetheranemiaiscausedbyinsufficientironandvitaminsinyourdietoranunderlyingcondition,thegoaloftreatingthediseaseistoraisethenumberofredbloodcellsbacktonormalsothatyourbodygetstheoxygenitneeds,ortotreatanyunderlyingcauseoftheanemia.Dependingonthetypeofanemia,treatmentcouldincludedietarychanges,changingthemedicationsyouarecurrentlytaking,orinthecaseofsevereanemia,undergoingmedicalproceduressuchasbloodtransfusionsorsurgery.Animportantpartofmanaginganemiaisunderstandingyourrisks.

“Ifyouhaveafamilyhistoryofinheritedanemia,thenknowledgeispower,”saysDr.Williams,addingthatitisimportanttotalkaboutyourfamilyhistorywithrelativesandwithyourphysician.“Thisinformationwillgiveyourphysicianabetterideaonhowtoevaluateyou,”headds,“andtellyouwhatstepstotaketotreatyou.”v

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aLTernaTive HeaLTH

InBeijing’sTiananmenSquare,thesiteofsomanypoliticaldemonstrations,groupsof

ChinesepeopleoftenjoininafarmorepeacefulpastimecalledTaiChi.Itscoordinatedhandandlegmovementslookasifpractitionersaredancingunderwater.

Believeitornot,thisgentlemartialartformwasdevelopedinancientChinaasafightingtechnique.GeorgeKormendi,aninstructorwiththeNewYorkSchoolofTaiChiinNewYorkCity,saidtheself-defenseaspectofTaiChiteachesonetorespondtomovementwithoutusingforceagainstforce,butratherusingtiming,balanceandrelaxationtocounteractforce.“TaiChiforselfdefenseteachesyoutorespond,notrunaway.TaiChiforeverydaylifeteachesyoutobepresentandfacesituations,notignorethem,”hesaid.

BENEFITS OF TAI chI

IntheUnitedStates,TaiChiispracticedprimarilyforfitnessandrelaxation.Theseriesofmoves,

withmanysequencesvaryinginlengths,aredesignedtostimulatetheflowofchi,orenergy,throughthebody.Whenchiflowssmoothly,itisthought,peoplearehealthy.

Dr.HongquinLi,anacupuncturistwiththeHLAcupuncture&ChineseMedicineClinicinTallahassee,hasbeenpracticingtheChenStyleofTaiChifor25years(stylesofarenamedafterthefamiliesfromwhichtheyoriginated).LialsoteachesweeklyTaiChiclassesatherclinic.“TaiChiprovidesasimilarstimulationtothebodythesamewaythatacupuncturestimulatesthemeridiansystems(thepathsinthebodythroughwhichchiflows),”shesaid.

HongquinexplainedthatTaiChiissobeautifultowatchonemightnotrealizethatitinvolvesahighnumberofjointrotations.Theneckmovesfromsidetoside,thearmsriseandfall,shouldersrotate,kneesbend,andlegsextend.“Thiskeepsyourbodymobileandatthesametimecalmsthemind,”Hongquinsays.

Slow down with Tai Chi The gentle martial art stimulates the body and relaxes the mindBY ANNE mARIE CUmmINGS

Tallahassee’s Tai Chi society welcomes beginners and advanced practitioners.PHOTO by GLenn beiL

SeanDennisonistheexecutivedirectoroftheTaoistTaiChiSocietyinTallahassee.HehasbeenpracticingTaiChifor35years.Hesaidthatwhenyoumoveslowlyyouengagesmallercontrollingmusclegroups.“TaiChicanbedeceptivetotheobserver,”hesaid.“YoumaythinkTaiChipractitionersaren’tdoinganything,butinfactit’smuchharderthanitlooks.”

TALLAhASSEE TAI chI

The Taoist Tai Chi Society of Tallahassee:This location, at 2100 Thomasville Road, has 30 volunteer instructors. Here you’ll learn about Tai Chi with the spiritual component of cultivating a heart of compassion. The beginner class, typically with 15 to 20 students, will introduce a sequence of 108 Tai Chi movements over a period of three to four months. Beginners meet either two times a week for one hour, or once a week for 90 minutes. The suggested donation for membership is $40 per month. For seniors over 60, it’s $25 per month.(850) 224-5438.

Tai Chi at the HL Acupuncture & Chinese Medicine Clinic:Every Saturday, this location, at

2724 Apalachee Parkway, offers a beginner Tai Chi class from 3 to 4 p.m. and an advanced Tai Chi class from 4 to 5 p.m. Each class has half a dozen students. Beginners are taught a series of 24 movements, and more advanced students are taught a series of 48 movements. The price is $30 per class. Looking for individual attention, Hongquin Li offers private Tai Chi instruction to all of her acupuncture clients Monday through Friday, free of charge.(850) 877-0004.

Private Lessons with Alannah Arnold: Alannah Arnold is a licensed mental health counselor and today, after teaching group Chen Style Taiji classes (the original form of Tai Chi from China) for 16 years, she offers private lessons at her office at 207 Office Plaza Drive in Tallahassee. “While practicing Tai Chi you learn to start living in a way that is in harmony with your surroundings,” she said, adding, “you will get a sense of how to instinctively apply what you learn from Tai Chi class into your life. Not only that, Tai Chi teaches the skill of simplification; you learn to do more with less effort.” A 90-minute private lesson costs $50. (850) 509.9787.v


Stepintothebedchamber.What

doyousee?Doestheroom’swarm,romanticambiancehaveyouthinkingaboutspendingValentine’sDayathomewithyourhoneyandabottleofPinotGrigio?Ordothebedroomwallsfeelnaked,asiftheroomitselfhadbeenbetrayed?Ifthespacefeelscold,distantandlikeanunfinishedproject,you’renotalone,saysDavidBromstad,hostof“ColorSplash”on

HGTV.Alacklusterdecoratingperformanceinthebedroomdoesn’tnecessarilyreflecttherestofthehome,justa“lackofattention,”hesays.“Thebiggestthingisthatpeopledon’tdoanythingwiththeirmasterbedroom.”

PAINT A MOOD

Wanttopunctuatethespacewithsensualtones?Beforeyoupulloutthepainttrayandrollers,Davidrecommendsaskingafewsimplequestions.First,whatdoyouwantfromthespace?Roman-ticredsandburntbrownsmaylureyouintothebedroom,butthosedarktonescouldmakeyoufeellikeaprisonerat6a.m.whenthesnoozebut-tonisyourBFF.Davidasks,“Howdoyouwantittofeelwhenyou’regoingtobed?Andhowdoyouwanttofeelwhenyou’rewakingup?Doyouwantawarm,comfortable,cozybedroomorsomethingsoothingandserene?”Whenyouhavethatfiguredout,test-drivecolors.Paintthreepicksonbutcherpaper.Attachthesamplestoawall.Thenassesstheresultsoverseveralmornings.

START A FIRE

TVsgenerallydon’taddaestheticstoaroom.Infact,distractionsfromtheTVmayhaveyourpartnertunedout.TherightDVD,however,cansetthemood,saysSandyDixon,ownerofInte-riorArrangements,ahomestagingcompanyinEvergreen,Colo.LettheflatscreenTVstokeup

MakeOver

david bromstad, who hosts “Color splash” on HGTv, suggests asking yourself a few simple questions about what you want in a bedroom before beginning a redeco-rating project. PHOTO by vikraM PaTHak

The bodacious boudoirTake a master bedroom from drab to absolutely dreamyBY ELISE OBERLIESEN

afauxflamewith“HDScapeFireplace:VisionsOfTranquilityBlu-ray,”whichtransformsTVsintovirtualfireplaceswiththeclickofabutton.Heartheairbeingsuckedintotheflameasthewoodsnapsandcrackles.Settoclassicalmusic,thisroomenhancementmeansnomoredashingoutintothecoldforafewlogs.

Wantrealflames?Optforclustersofcandlesinvaryingheightsanddiameters,saysTaniyaNayak,interiordesignerandTVpersonalityforthesoon-to-air“RestaurantImpossible”onFoodNetwork.Forabout$200,Nayakalsolikeswall-mountedfireplacesthatrunonagelfuellikeSterno.

TOSS IN TEXTURE

Notsurehowyouwantthatroomtofeel?Blendafewmoodsintoaninspiringthemeandusetex-turetopullittogether.Thefeaturewalliswhatyoufirstseeuponenteringaroom.Becauseitgrabstheeyewithfullforce,payattentiontothisimportantfocalpoint,saysNayak.

Noheadboard?Noproblem.Nayaktrickstheeyewiththeillusionoffurniture.“Hangacurtainonthewall[behindthebed].Itgivesasortofro-manticlook,”shesays.“Ifyoulikedeepercolors

forwinter,gowithacharcoalgreyandflannelorplum.”Layerthewindowswithcurtainsandblinds.“Youmakeitsoftandsoothingwiththesheers,andthencloseitofftomakeitniceanddarkandsexy,”Davidsays.Rugsaddthefinishingtouch.Maybeit’sasheepskinrug—areminderfromthatweekendgetaway.Orperhapsafavoritepatternedaccentwithcolorsthattiein.

cONTROL ThE cLUTTER

Slacksfromyesterdaypileduponthecedarchest.Alongwithblousesandsweaters,thebeddingareamaystarttoresembleaseven-layerwardrobesalad.Thescatteredshoppingreceiptsandstacksoflaundrymeanthebedroomneedsaquicktidy.Tofullyrelaxintheroom,minimizedistractions,Sandysays.Removeobjectswithouthomesandkickouttheclutter.Withadiscerningeye,shelookscarefullytoseewhat’soutofplaceandasks:“Whatisunneeded,unwantedandunneces-sary?”Thenshehaulsitoff.

Butifmesseslingerwhileyourpartner’sfeelingfrisky,ignorethepileanddimthelights.“Eveniftheroom’samess,youcanhidealotwithlight-ing,”Davidsays.v

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essenTiaL nuTriTiOn

Everydaywearebombardedwithinformationaboutthebestwaystoloseweight.But

despitethenumberoftipsthatwereceive—fromthemedia,well-meaningfriendsandfamilymembers,andeventheproductsonstoreshelves—wemaynotknowthewholetruthaboutweightloss.Withanumberofmythsstillincirculation,weneedtodigalittledeepertofindthetruth.

FOOD MYThS

Nuts.There’snothingcrazyaboutaddingnutstoyourdiet.Packedwithproteinanddietaryfiber,theycanhelpyoufeelfullandpreventyoufromovereatingsothatyouhavelong-lastingweight-lossresults.Butbecareful—thoughit’stemptingtoeatawholecanofcashewsoralmondsbecausethey’resotasty,nutspackahugecaloricpunchandshouldbeeateninmoderation.

Low-carb foods.Thecarb-cuttingcrazeisstillfairlyprevalentamongdieters,butfoodsthatpromiselowcarbohydratesaren’tnecessarilyhealthyortasty.Notonlyareyoudeprivingyourselfofthecarbohydratesthatyourbodyneedstoproduceenergy,butthesefoodsmaybefilledwithmoresodiumorfatthanyouneedinordertokeepthemflavorfulsothatyoudon’tfeellikeyou’reeatingcarb-freecardboard.

Sugar-free foods.Ifyou’reasugaraddict,cuttingdownonthesweetstuffisalwaysagoodidea,butdon’tletthelackofsugarin

thesefoodsmakeyouforgetaboutthecalories.

Justbecauseafoodissugarfreedoesn’tmake

itcaloriefree—andinsomecases,sugar-free

foodshavemorecaloriesthantheir

sugar-packedcounterparts.

Diet Shakes.Althoughmanydietshakesare

toutedasgoodmealreplacements,theymayleave

youfeelingunsatisfiedandreachingforsnacksin

almostnotimeafteryou’vefinishedthelastdrop.

That’snottosaythattheydon’thavetheirplace:

Ifyou’repressedfortime,adietshakecanbea

greatwaytoensurethatyoudon’tskipa

meal,butshakesarenotmeanttoregularly

replacemeals.

Lose those weight-loss mythsSome diet advice should be taken with a grain of saltBY kENYA mCCULLUm

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OThER wEIGhT-LOSS MYThS

One size fits all.YourBFFhasbeensheddingpoundssinceshestartedhernewdiet,sonaturallyshewantstotelleveryoneallaboutit.Butdon’tbequicktocopycat—jumpingonsomeoneelse’sdietbandwagonmaynotbewhat’sbestforyourbod.

“Ifsomeoneelsepicksupyourplanabouthowyoulostweight,itcanpotentiallybedamagingtothem,”saidHeatherFischer,nutritionalcounseloratFloridaStateUniversity.“IfIhavechronickidneyfailureandsomebodytellsmetogoonahigh-proteindietbecausethat’sgoodforweightloss,andI’mnotawarethatIhaverenalinsufficiency,toomuchproteincanbumpmeintofailure,andImayendupneedingdialysis,”

Long-term effects.Sure,youmayloseweightquicklyfollowingthefads,butthesedietsarenotmeanttobelong-termsolutionsforkeepingthepoundsoff.Also,faddietsdon’taddressthebigpictureoffitness—andthefactthatthescaleisnottheend-allandbe-allofgoodhealth,andsomedietsmayultimatelydomoreharmthangood.

“Peoplelookatweightandtheirbodycompositionbecausetheywanttolookacertainway,buttheyforgetaboutalltheaspectsofhealthandfitness—likebloodpressure,cholesterolandalltheotherfactorsthatcantotallybeaffectedbythefoodthatthey’retakingin,”saidShermanRosierofFitandFunctional.

Taking it off the table.We’veallheardaboutthefoodsthatwe’renotsupposedtoeat,butexpertssaythatthereisreallynofoodthatyouhavetotakeofthetablepermanently.Inmoderation,youcanenjoyyourfavoritefoods,whichwillhelpreduceovereatingcausedbydeprivation.

“Therereallyisn’tanyfoodthatyoushouldtotallycutoutinordertomaintainahealthyweight,”saidlocalregistereddieticianAmyMagnuson.“Thereisn’tonefoodthat’sgoingtomakeorbreakyou.”v

Eat smartEven if you’ve had some dieting disasters, it’s

never too late to build a healthy nutritional

foundation. Here are some tips on how to do it.

Take stock. at the end of each day, count how

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if it’s only two or three, make a point of adding

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a minimum of five servings a day.

Don’t drink your calories. soda, alcohol and

even fruit juice can add up in terms of calories.

by reducing your consumption of these drinks,

you can reduce your overall daily calorie count.

Mindful eating. Multitasking while we’re eating

our meals can make it easy to binge without

realizing it. but if you eat mindfully — taking

the time to eat without distractions as you pay

attention to what you’re putting into your body

— you can reduce overeating and increase the

overall enjoyment of your food.

Plan ahead. There’s good sense behind the old

cliché about not shopping while hungry. a lot of

bad eating habits are caused by grabbing food

at the last minute, so if you plan ahead for your

weekly meals, you can have more control over

caloric intake and avoid binging on unhealthy

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Mind MaTTers

IftheWorstCriticAwardgoesto…you…forbeingoverlycriticalofyourself,it’stimeto

change.Self-talk,thatongoinginnermonologue,oftenpresentsitselfasrunningcommentaryoftheworstkind:negativityaboutyourself.Ifyoutellyourselfthatyou’renotgoodenough,capableenoughordeservingenough,you’llconstantlyfeeldefeated.Thatoverlycritical,deflatedfeelingcanonlyaddtoanalreadystressed-outlife.Solet’sgettalking…withakindertone!

Youwouldneverconstantlycriticizeagoodfriend.Sure,constructivecriticismcanbehelpfulandinspiring.Butyouwouldmostlikelyavoidbeingsoharshbyhelpingafriendtofocusonthepositives.Sobeyourowngoodfriendandin-jectsomepositiveenergyintothoughtsaboutyourself.

Howimportantisself-talk?AccordingtoJaneA.Marks,M.A.,LMFT,LMHC,“Self-talkisaverypowerfultool.”Shesaysthatourthoughtscandeterminewhatwebelieveaboutourselvesandwhetherwesucceedorfailinmanyareas.

Janesuggeststhisapproach:“IknowthatIcandothis,”or“IamfullofvitalityandIamthankfulforjoyandloveandmiraclesinmylife.”Inlieuofthinking“WhatIamgoingthroughrightnowisoneofthemosthorrificexperiencesIhaveeverhad,”sheencouragesustochangeourperspectivebyviewingasituationas“aninterestingchal-lenge.”Sheurgesustoseeproblemsasmanage-ablehurdlesinsteadofimpossibleproblems.

Don’trerunyourmistakesoverandoverinyourthoughts.Realizewhatyoudidwrongandrecognizeyourfaults,butfocusonimprovingyourselfandtrytodobetternexttime.Andfor-giveyourselfsinceit’sthefirststepinfeelingalittlebitbetter.

LiciaBerry,ownerofIlluminatedArts,localeducatorandauthor,stronglyadvocatesself-for-giveness.“Forgivenessofselfisthebeginningofforgivingothers.WhenIcanspeakkindlytomy-self,Icanspeakgenuinelyandkindlytoothers.”Shestressesthatitallstartswithourrelationshipwithourselves.“Learningtoloveourselvesisoneofthegreatestactsofservicewecangivetotheworld,”Liciasays.

Whenyourinnercriticstartsup,EllenShapiro,Ph.D,whoisalicensedpsychologist,certifiedsextherapistandcertifiedyogateacher,urgesustoac-tivateour“higherself,”onethatisfilledwithin-finitecompassionandloving-kindness,toobserveourself-criticaltendenciesandremembertorelatetoourselveswithtendernessandself-acceptance.“Themorewepracticethisprocessofremindingourselvesofourbasicgoodnessandacceptingourhumanlimitations,theeasieritbecomes,”shesays.“Thisisthemostimportantthingwecandoforourselves.”

Sostrivetobekindertoyourselfwhenyouself-talk.LetthatWorstCriticAwardgotosomeoneelse.You’llfeelbetteraboutyourself—plusreapmanybenefits–withalittleTLC.v

You deserve akind wordWould you talk to a friend the way you talk to yourself?

BY kATHLEEN BACk BRADY

The benefits of positive self-talkyou can learn how to create comfort zones for yourself, particularly during times of tremendous stress, and shape self-images that work for you in a very positive way.

The more positive self-statements you make, the more you gain control over aspects of your life that you never anticipated.

Positive thoughts often empower you to do things that would otherwise seem virtually impossible.

by taking a positive self-statement, you can tackle situations in a different way instead of viewing them negatively.

your quality of life can change for the better. Positive thinking and optimism lead to more productivity as well as a sense of well-being and happiness in life.

Positive self-talk practiced on a daily basis can help you establish patterns of new thinking. by focusing on positive and good things, your self-worth and self-esteem will be elevated.

if you focus on positive self-talk, there is not a lot of room for negative self-talk since you typically can only hold on to one thought at a time.

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GET HEALTHY, STAY HEALTHY! Feb. 7, 6:30-7:30 p.m.“Get Healthy, stay Healthy” is a free group for women designed to provide information about fitness and nutrition. Participants will create a support system to help other each succeed in getting and staying healthy. The group will offer the basic tools for success, built-in support, new friends, weight loss, an increase in energy, motivation and a positive outlook. Meetings will be every other Tuesday at Pyramid studios and will be facilitated by Mandi Johnson, Msw, afaa, certified personal trainer. More information: [email protected] or call 904-923-1438. Location: Pyramid studios, 1770 Thomasville road. note: Pyramid is in the shopping center next to the red elephant/beef ‘O’ brady’s/Joann fabrics shopping center. The entrance to the duval shopping Center is on Thomasville road. you can’t cut through

the other shopping center to get there.

EAT HEALTHY, LIVE LONGERFeb. 8, 7:45-9 p.m.eating healthy is not the same as eating foods you don’t like. whole foods chef sadiqa williams will show you just how true that is — all you have to do is come to a free class. raised on pork and pork-flavored vegetables, sadiqa knows exactly how challenging it is to cook healthy foods with the delicious flavors you crave. determined to prepare healthy meals, sadiqa learned to cook family favorites without unhealthy fats, sugars and salt. More information: Jean Crozier, 942-2557, ext. 229, newleafmarket.coop. Location: new Leaf Market, 1235 apalachee Parkway

SATURDAY mATINEE OF THE ARTS — SEVEN DAYS OF OPENING NIGHTSFeb. 11, 10 a.m.-4 p.m.The saturday Matinee of the arts presents a rich lineup of visual and

performing arts at the Tallahassee Museum, including live music on the outdoor stage and in the museum’s historic buildings. The day’s dance performances typically range from ballet to flamenco, while artists and artisans from fine painters and potters to jewelry makers display their work in picturesque settings throughout the Museum’s rounds. Tickets are available online at tickets.fsu.edu or contact the fsu fine arts Ticket Office at 644-6500. in person, visit the fine arts Ticket Office in the lobby of the fine arts building, 540 west Call st. on the campus of florida state university. box-office hours are 11 a.m.-4 p.m. Tuesday through saturday. More information: sevendayfestival.org. Location: Tallahassee Museum, 3945 Museum drive

NORTH FLORIDA TRAVEL ExPOFeb. 25, 10 a.m.-3 p.m.win your next getaway at the north florida Travel expo. The free event kicks

Italian Family Festa!

off with a travel trade hour

10-11 a.m. and continues

with the consumer show

11 a.m.-3 p.m. Meet

face-to-face and talk

with tourism exhibitors

representing international

and regional destinations,

resorts, travel agencies,

cruise lines, vacation

rentals, ground

transportation, airlines,

tour operators and

more. excite your taste

buds with international

cuisine. enjoy live

entertainment, shopping

and information sessions.

receive a complimentary

makeover and apply

for your passport to

see the world with the

perfect picture. More

information: Call faith

Clarke, 599-2277, or visit

northfloridatravelexpo.

com. Location: fsu-

university Center Club,

doak Campbell stadium

FEB. 18, 10 A.M.-9 P.M., AND FEB. 19, NOON-5 P.M.The italian family festa is a two-day annual festival celebrating italian and italian-american culture featuring a bocce competition, Tomato Trot 5k run/walk, italian food vendors, live entertainment, wine tasting, children activities, take-home meals, grape stomping, genealogy, sidewalk chalk art, silent auction, marionettes, fireworks and more. events take place on the grounds of John Paul ii High school. Cost: $5 per person; 12 and younger admitted free. More information: 201-8810, [email protected] or Tallahasseeitalianfesta.com. Location: southwood/John Paul ii High school Grounds, 5100 Terrebone drive

ROBERT FRABLE, DOFamily MedicineDr. Robert Frable is a board certified familypractice physician established in WakullaCounty for 24 years. Originally fromPennsylvania, he a�ended undergraduateschool at Northeast Missouri StateUniversity and graduated from KirksvilleCollege of Osteopathic Medicine. Family

Pratice Residency was completed at the Kirksville College ofOsteopathic Hospital in Kirksville, Missouri. Contact: CapitalRegional Medical Group, 2832 Crawfordville Hwy., Crawfordville,850.926.6363

MICHELLE HOGGATT, MDGynecology and Gynecologic SurgeryDr. Hogga� received her undergraduate degree in geneticsfrom the Univ. of California at Berkeley and she receivedher Doctor of Medicine from the Medical Univ. of SouthCarolina, Charleston, SC. A�er completing her obstetricsand gynecology residency at Tulane Univ. Medical Center,Dr. Hogga� began practicing obstetrics and gynecologicalmedicine in Sacramento, CA. She relocated to Tallahasseeand has been in a group practice specializing in gynecology

and gynecological surgery. Dr. Hogga� is a member of the AMA, Capital MedicalSociety and the American College of Obstetrics and Gynecology. Dr. Hogga�uses her specialized skills in gynecological medicine to help educate her patientsabout the importance of managing the challenges of women’s health issues.Contact: 2009 Miccosukee Road., Tallahassee, 850.656.2128

ALFREDOA. PAREDES JR., MDPlastic SurgeryDr. Alfredo Paredes, Jr. received both hisundergraduate and medical degrees fromEmory Univ. where he was a WoodruffScholar. He completed his Plastic SurgeryResidency at Emory University. Dr. Paredesis a Clinical Assistant Professor at the FSUSchool of Medicine. His special interestsinclude cosmetic surgery, body contouring,

breast augmentation and reconstructive surgery. Dr. Paredesis board certified by the American Board of Plastic Surgeryand is also a member of the highly respected AmericanSociety of Plastic Surgeons.Contact: 2452 Mahan Dr., Suite 101,Tallahassee, 850.877.2126

LARRY L. HARPER, MD, FACSPlastic SurgeryDr. Larry L. Harper graduated from FloridaState University and received his medicaldegree from the University of Florida Schoolof Medicine. Harper completed his generalsurgery residency at University of SouthAlabama Medical Center, followed by a plasticsurgery residency at Vanderbilt University He

is board certified by the American Board of Surgery and theAmerican Board of Plastic Surgery. Contact: 2452 Mahan Dr.,Suite 101, Tallahassee, 850.877.2126

RONALDG.WILLIS, DMDGeneral and Cosmetic DentistryDr. Ronald G. Willis Graduated from theMedical University of South Carolina. Dr.Willis specializes in Cosmetic Dentistry,TMJ/TMD Neuromuscular Dentistry,Neuromuscular Orthodontics, and Veneers.Dr. Willis has treated missing and discoloredteeth. Many treatment options exist for his

patients as well as finishing the frame around the teeth andface with Botox and Derma Fillers. Dr. Willis received anaward for Best Dentist in 2003 & 2005 and Las Vegas Institutefor Advanced Dental Studies Clinical Instructor of the year.Contact: Centre Point Dental Group, 2470 Care Dr., Tallahassee,850.877.5151 or [email protected]

~ PHYSICIAN PROFILES ~

AFOLABI SANGOSANYA, MDCadiology/Internal MedicineDr. Sangosanya has joined Capital RegionalCardiology Associates. He earned his medicaldegree from New York University School ofMedicine and completed his cardiovasculardisease 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 eligiblein clinical cardiac electrophysiology. Dr. Sangosanya iscommi�ed to providing accessible care to the Big Bend andprovides same day appointments to patients. Contact: CapitalRegional Cardiology Associates, 2770 Capital Medical Blvd, Ste109, Tallahassee, 850.877.0216, CapitalRegionalMedicalGroup.com

SHAWN RAMSEY, DODoctor of Osteopathic MedicineDr. Shawn Ramsey specializes in minimallyinvasive surgery, female pelvic reconstructivesurgery, and aesthetic procedures. He iscertified in the da Vinci Robotic SurgicalSystem. Dr. Ramsey received his Doctorate ofOsteopathic Medicine from Lake Erie Collegeof Osteopathic Medicine in Erie, Pennsylvania

and he did his residency at the Henry Ford Health Systemin Michigan. Contact: Gynecology & Obstetrics Associates, PAProfessional Office Building, 1405 Centerville Rd. Suite 4200,850.877.3549, obgyntallahassee.com

JANA BURES�FORSTHOEFEL, MDGynecology and ObstetricsDr. Jana Bures-Forsthoefel has beenpracticing in our community for 25+ yearsand is now delivering the next generation.Dr. Bures -Forsthoefel received her doctoratein from the University Of LouisvilleSchool Of Medicine and did her residencyat Emory University Grady Hospital inAtlanta Georgia. She is Board Certified in

Gynecology and Obstetrics. Contact: Gynecology & ObstetricsAssociates, PA Professional Office Building, 1405 Centerville Rd.Suite 4200, 850.877.3549, obgyntallahassee.com

Your Health February 2012

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Transcript of Your Health February 2012