Your Health Magazine September 2014

2 Your Health Magazine | September 2014

tallahassee.com/health 3

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CONTRIBUTING WRITERS

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Your HealthTallahassee

July 2013

My antidote for sweltering August heat is a dip into

the liquid refreshment of Wakulla Springs or Wa-

cissa River. When my teenage nephews visited

from California, we dodged raindrops daily to pad-

dle or plunge into the cooling waters.

In Tricia Dulaney’s cover story on Georgia Ackerman, a kayaker and

environmentalist who works with Tall Timbers,

Ackerman mentions the tranquility she finds

“lost out on the Gulf in a kayak.” A fierce ad-

vocate for protecting the natural playground

she loves, Ackerman is participating in the Ap-

alachicola RiverTrek in October to raise money

for RiverKeeper.

As we head into September, the weather is

giving few hints of crispness, so Elise Oberliesen provides pointers for

staying cool during workouts. We also focus on learning to love the way

we are, as Marina Brown talks about scars and the healing powers they

represent. Kenya McCullum looks at how to gracefully handle negative

feelings. Leigh Farr investigates new developments in living with type 1

diabetes, and Avery Hurt reports on how yoga can relieve back pain.

The pace of activities quickens with school and football season, but

find time to get outside, dabble in the water or discover the joys of

“simply messing about in boats,” as the character Rat so aptly puts it in

“Wind in the Willows.”

Keep playingas we ease into fall

JUMPING AHEAD We are beginning work on theYour Health/Physican & HealthCare Directory. To get listed callor email Kim Christ at 599-2279

or [email protected] is Sept. 26.

GETTY IMAGES/ISTOCKPHOTO

ContentsSeptember 2014

ON THE COVER...

OutdoorsadvocateGeorgia Ackerman works

to keep natural playground

pristine 16

PLUS...

HealthstrategiesTech updates for those living

with type 1 diabetes 24

Book shelfHelp yourself to a little

good advice 26

Best BodyScars reveal skin’s

healing power 5

Mind MattersLearn to handle negative

feelings 8

AlternativeHealthTry gentle yoga

when back is out of

whack 10

MakeoverPamper your face with

potions and lotions 12

Smart FitnessDon’t get all hot and bothered

by exercise 14

Recovery tips for after the big

race 28

EssentialNutritionAssemble your own

100-calorie snack 22

IN EVERY ISSUE....

Editor’s Letter 3

Around Town, 30

14

10

STORY BY TRICIA DULANEY;

PHOTOS BY MICHAEL SCHWARZ


Flip through a maga-

zine filled with the

flawless skin of

models whose

satiny cheeks, silk-

smooth shoulders and porce-

lain legs seem to have sur-

vived normal life unscathed.

Then look at your own

dermis. There’s the chicken

pox scar from when you were

6. Along your shoulders are

some deep pits from a bout of

teenage acne. Then there’s the

appendectomy scar, another

from an ill-advised ski trip, and

various stretch marks from

pregnancy and a period of

romance with ice cream sun-

daes.

Unlike photo-shopped

models, for most of us, life is

spelled out in these scars and

imperfections. In fact, the scar

is a miracle dedicated to main-

taining the integrity of the

human body and getting it

back to normal functioning as

soon as possible.

So what happens when the

body’s largest organ, the skin,

is breached? How are scars

By Marina Brown

Battle scars BEST BODY

When life leaves its marks, focus on body’s remarkable healing powers

PH

OTO

S B

Y G

ETTY

IM

AG

ES

Moisturize

with Aloe

Vera, cocoa

butter or

Vitamin E


formed and what happens

when they “go rogue”?

Normal SkinNormal skin consists of three

layers, much of it made of a

protein called collagen. Colla-

gen acts as an elastic matrix,

like the framework of a large

building. Its “beams and cross-

bars” shoot off in random

directions which gives it the

ability to stretch.

Whether a surgeon’s knife

or an abrupt collision with the

sidewalk causes a break in

tissue, our always-on-call body

will immediately mount de-

fenses against infection and

make preparations for repair.

That repair job, when com-

pleted, will be called a scar —

whether on an internal organ

or at the skin’s surface. So,

what is the life cycle of a scar?

The Inflammatory Phase of

healing — redness, swelling,

and drainage — is evidence

that special white blood cells

are on duty. On the skin, a

scab will form, an organic

bandage that protects the site.

The Proliferation Phase

begins only hours after the

initial injury. New cells begin

to grow to close over the

wound beneath the scab or fill

in a deeper wound from the

lowest point up. This lasts

from 3-14 days.

The Maturation Phase can

last for up to 2 months. During

this time the new collagen

fibers tighten together, allow-

ing the scar tissue to become

as strong as it will ever

be—which is about 80 percent

as strong as normal skin.

All of this is just as it

should be, except that Mother

Nature is not interested in our

particular version of perfec-

tion. She wants us infection-

free and functioning. We want

to be beautiful and smooth.

When scarring goes rogue While the collagen of normal

skin forms a random matrix,

the collagen fibers that are

laid down in scar tissue tend

to align in one direction.

There will be no sweating

from the area and no hair

follicles. More importantly,

scars will be less elastic and

may even tighten over time.

And sometimes the collagen

just doesn’t stop growing.

Hypertrophic, or excessive

scar tissue can develop at the

site of an injury. The scar may

be raised, red, and striated.

Over time, most hypertrophy

will subside and the scar will

flatten out. More problematic

are keloids, in which excessive

collagen production spills

outside the original injury site

to other tissue.

Often found on darker


skins and those with a genetic

predisposition, keloids can

become highly raised, appear-

ing as large ribbons or islands

of shiny skin. They may be

itchy or even painful. Body

piercings and cosmetic surger-

ies, particularly on the torso,

shoulders and arms, are com-

mon sites. Some cultures have

even made use of this tenden-

cy toward keloid production

by making ritual scarring part

of ceremonial tribal alle-

giance.

‘Get ‘em off me!’We know that any injury to

skin tissue can result in some

kind of scar. A scar from a

burn, a bite, from disease,

trauma, surgery, acne, or even

stretch marks will all leave a

record of your triumph over

that insult. But that doesn’t

mean you want the whole

world to share in your victory

stripes. So, how to diminish

scarring and even remove the

evidence?

First of all, don’t

pick a scab. It’s

there to let colla-

gen’s magic hap-

pen below the

surface. Removing

the scab will only

restart the cycle and

likely result in a big-

ger scar.

Keep the scar moistur-

ized. Aloe Vera, cocoa butter,

and Vitamin E are all filled

with softening oils that when

massaged in a circular fashion

begin to break down the tough

collagen fibers of a maturing

scar. Homeopathic adherents

use aloe, calendula, and prop-

olis from bees on scars from

burns.

Keloids and large or hyper-

trophic scars are a different

story. Cortisone injections,

laser resurfacing, as well as

dermabrasion and chemical

peels are helpful in reducing

the size and visibility of many

injury sites. As a last resort

surgery to remove the scar

bed and

begin again

may be necessary.

For the deep pits left from

acne, where instead of too

much collagen, there is too

little, injectable fillers offer a

novel and dramatic solution.

Over-stretchedNinety percent of fast-

growing 6th and 7th graders

have stretch marks. Others

who have added muscle bulk,

quickly gained weight, or been

pregnant also have skin stria

where the skin’s ability to

expand couldn’t keep up with

the growth beneath the sur-

face.

Red and sometimes angry

looking when new and white

or dark when the weight has

been lost, the use of vitamin A

creams tends to diminish the

length and width of the

stretch lines. Others suggest

that preparations with onion

extract blanches the stria’s

appearance.

Still other practical folks

simply apply a self-tanning

lotion, slip into their bikinis

and enjoy the Florida air.

It’s true that beauty is skin

deep. More beautiful is that

we’ve got skin that works so

hard to keep us healthy —

gathering its battle scars along

the way.

Cortisone injections, laser

resurfacing, dermabrasion

and chemical peels canbe helpful. Injectable

fillers can offer

a dramatic solution



Everyone feels nega-

tive emotions from

time to time —

that’s completely

normal. But it’s

what we do with those feelings

that can make a real differ-

ence in our lives. And when

we don’t handle them well, or

ignore them completely, nega-

tive emotions can take control

of us and leave destruction in

their wake.

“When emotions get in-

volved with something, people

can get very destructive and

the thing is, a lot of times it’s

out of context with who they

really are. Sometimes people

can really act out and do

something that’s not in their

character,” said psychiatrist

Dr. Scott Krakower of Zucker

Hillside Hospital in Glen Oaks,

N.Y. “They might get upset,

they might scream, they might

hit the walls, they might do an

act that they don’t mean to do

when they have a lot of heat-

ed emotions.”

In addition, negative emo-

tions can be so explosive that

they result in acute and chron-

ic consequences. In the short

term, they can cause you to

hurt yourself or someone else,

as well as destroy any proper-

ty that may be in your way.

And with this type of negativ-

ity flowing through your veins,

your stress levels will increase,

which can cause of host of

illnesses. When these un-

checked negative emotions

are chronic, they can com-

promise every area of your

life, from relationships to

career to general health

and well-being.

ManagingDestructiveEmotionsSome emotions

are more de-

structive than

others, but in

Krakower’s

experience,

some of the

most destruc-

tive negative

emotions we

experience are

anger, resentment,

and jealousy. The

following tips can help you

manage these feelings so

they don’t become a hurri-

cane that damages your life.

AngerOne way to deal with anger,

says Krakower, is to first

MIND MATTERS

ManagingemotionsHow to deal with negativefeelings in a healthy way

By Kenya McCullum

DO WE CHOOSE OUR

NEGATIVE EMOTIONS?

The notion that we would choose negative feelings

may sound ridiculous at first blush, but Dr. Bradley

Nelson, author of “The Emotion Code,” says it’s much

more common than you think — depending on the

circumstances. He’s not claiming that negative emo-

tions are never justified and completely appropriate,

like if a loved one dies or if you catch your spouse

cheating. Situations like these are inevitably going to

bring up negative feelings, and it wouldn’t be normal

if they didn’t.

But in other cases, Nelson says, negative emotions

may be the go to response to frustration, but if it’s

not an emotionally charged situation, we are free to

make another choice — and it can be to our detriment

if we don’t.

“Choosing your emotions is really important,” he said.

“If somebody cuts you off in traffic, you have a

choice. You can choose to get angry, but what’s the

result of that? Your blood pressure goes up, your

immune system goes down, and your blood sugar

level goes up. There are measurable effects that are

going on in the body when you choose to feel nega-

tive emotions.”


acknowledge it and, if pos-

sible, do something to prevent

it from escalating—whether it

be taking a walk or talking to a

trusted friend or family mem-

ber. This will give you the

chance to calm down before

you do something that you’ll

regret later.

“A separation from the actual

event is key,” he said.

Resentment

Like other negative

emotions, resentment

can gnaw away at

you and lead you to

behave in ways you

normally wouldn’t.

In order to avoid

this, Krakower

says the best

thing to do is tackle the re-

sentment head on.

“That’s the key with resent-

ment,” he said. “If you figure

out what you’re so resentful

about, then you can trouble-

shoot and see how you can

make that area of your life

work in the future, which will

help you make it better.”

JealousyKrakower says that one impor-

tant key to managing jealousy

is to look more inward than at

what is going on in other

people’s lives. Focus on doing

the things you enjoy and take

good care of yourself, which

will bolster your self-esteem

and decrease the temptation

to compare yourself to others.

In addition, talking to the

person who is the target of

your jealousy can also be a

powerful way to move past it.

“You have to communicate

your feelings with the other

person so that person

understands what’s

happening,” he said.

“Learning to share is

a very big thing. If

you learn to share,

then you won’t be

that much of a

jealous person.

Jealousy be-

comes a contest

and a lot of

times the

contest is

about you

versus them,

and if you

are the type of

person that

learns to share

over time, then if

someone else has

something, you won’t

care so much about it any-

more.”

GETTY IMAGES/WAVEBREAK MEDIA

Everyone knows that

yoga is good for stretch-

ing and relaxing and

even spiritual prac-

tice, but research is

now showing that it can also

be good for pain — espe-

cially those nagging pains

that traditional medicine

can’t seem to deal

with.

ALTERNATIVE HEALTH

Yogarelief

By Avery Hurt

Gentle posesproving therapeuticfor back pain


Chronic low-back pain is

often the bane of doctors, who

have few effective treatments

for a condition that torments

tens of millions of Amer-

icans. And those who suffer

from back pain are eager for

relief that doesn’t involve

potentially dangerous

drugs. In recent years scien-

tific studies have shown that

yoga is a safe and effective

treatment for back pain. If you

suffer from back pain, you’ll

want to take note, but do not

sign up for the first yoga class

you come across.

The researchers in the

most well-designed study so

far, a randomized clinical trial,

the gold standard for this kind

of research, published in The

Annals of Internal Medicine,

were very particular about

which form of yoga they

chose for their experiment.

As you might suspect if

you’ve ever seen a yoga

practitioner folding herself

into the eight-angle pose or

arching her back in the

camel, some poses and some

types of yoga can be too vig-

orous for those with bad

backs. There are many styles

of yoga, however. The re-

searchers in the Annals study

chose a type of yoga called

viniyoga.

Viniyoga focuses on warm-

ing up muscles before begin-

ning the stretches to reduce

the chances of injury, and

instructors work one-on-one

with students, which helps

make sure you’re doing the

poses correctly and safely.

Adapting the program to suit

the need of the individual

student is a key part of the

viniyoga method, so you know

that you will be getting what

you need and not risking

further injury. Viniyoga is not

the only type of yoga that has

been shown to be useful for

aches and pains, but it is one

of the most adaptable of the

many schools of yoga.

The right teacher

Beyond choosing the right

type of yoga, you need to find

the right type of teacher.

Charlene Cappellini, certified

viniyoga teacher at Namasté

Yoga in Tallahassee, recom-

mends locating a certified

yoga therapist if you are seek-

ing yoga for relief of back

pain. A yoga thera-

pist is specially

trained to use

yoga for

specific

physical

maladies

(such as

carpal

tunnel

syndrome

or sciati-

ca) and can

adapt the

program to the

medical needs of

the patient. A good

yoga therapist will have

knowledge of anatomy and

some understanding of com-

mon ailments. Yoga therapists

usually work one-on-one or

with small groups of students.

When asked why yoga

stretches are more effective at

treating back pain than an

arsenal of modern pharma-

ceuticals, Cappellini points out

that there is far more to yoga

than just stretching. “Med-

itation and breathing tech-

niques are a key component of

yoga” she says. “It’s important

to understand how breath

works with movement. Yoga

practice also helps you be-

come more aware of your

body and how you are mov-

ing, and it helps build a strong-

er and more stable body.

Stress is known to make pain

worse, and yoga reduces

stress.”

Modern medicine is not

able to do much about chronic

back pain. It seems that the

ancient practice of yoga has

had a remedy all along.

YOGA: IT’S A BIG FAMILYHere is a guide to a few of the more popular styles of yoga:

» Ashtanga: A style of yoga that is designed to increasebody heat and produce body-purifying sweating.

» Sivananda: Puts an emphasis on relaxation and breath-ing techniques.

» Jivamukti: Focuses on using yoga as a means of devel-oping compassion and loving-kindness and dissolving thesense of separateness from others.

» Ananda: This type of yoga puts a great deal ofemphasis on the spiritual side of the prac-

tice; practitioners try to awaken theenergies of the chakras.

» Hatha: One of the most com-mon types of yoga in the U. S.,

hatha yoga focuses on simple,discrete poses, stretching, andbreathing techniques.

» Bikram: This type of yogais practiced in a hot, humidroom, and like Ashtanga,aims to purify the bodythrough sweating out toxins.

» Svaroopa: A therapeuticstyle of yoga that focuses on

releasing tension in the spine aswell as personal transformation.


PHOTOS BY GETTY IMAGES/THINKSTOCK/LIGHTWAVEMEDIA

TYPE OF FACIALS

Karen Isabel Baldwin ofBetter Living Day Spa saysthat the majority of facialsperformed at spas fall underthe classification of a Euro-pean facial. A Europeanfacial includes cleansing,exfoliation, masque, mas-sage, and moisturizing ofthe face. It leaves your skinfeeling clean and healthy.

» During a Relaxation Fa-cial, your skin will be pam-pered as pollutants anddead skin cells are polishedaway. A masque appropri-ate for your skin type isapplied to minimize imper-fections and maximize yourskin’s health. This facial willleave your skin clean andrefreshed.

» Deep Cleansing Facial hasall the benefits of the Relax-ation Facial, but includesextractions of blackheads.Steam is used to open poresand loosen impurities.Extractions can be uncom-fortable, but many peopleconsider this an essentialpart of a facial.

» Peels such as Yam andPumpkin Enzyme Peels fightsigns of premature aging aswell as large pores. Theyplump and hydrate yourskin, while smoothing outfine lines and minimizinglarge pores.

» AHA Fruit Pulp and Papri-ka Facial (aka “date night”facial) utilizes a fruit acidpeel along with paprika tosmooth out fine lines andincrease circulation. Thisincrease in circulation bringsfresh blood flow to yourface, summoning yourbody’s natural healingagents to supply freshoxygen andnutrients.

Are you spending lots of

time and money maintain-

ing perfect manicures and

pedicures but neglecting

your calling card: your

face? It’s time to face forward with a thera-

peutic facial. Facials should be part of your

routine to keep your skin healthy and

glowing.

Facial skin is complex and differs from

person to person, says Julia Kitzis, Hawaii

Licensed Esthetician. Ag

type, skin condition and lif

how often a facial should be perf

If a client has a solid at-home skin

regimen and has no major skin issues

once-a-month facial can maintain ex

lent skin quality. Pr

acne, large pores

quires twice-a-month tr

itor progress and continue with quality

products to achiev

Kitzis.

One of the challeng

Fabulous

facials

Rejuvenate your skin; soothe yBy Kathleen Back Brady



icensed Esthetician. Age, ethnicity, skin

, skin condition and lifestyle all affect

en a facial should be performed.

a client has a solid at-home skin

egimen and has no major skin issues, a

nce-a-month facial can maintain excel-

ent skin quality. Problematic skin (such as

e pores, sun damage, etc.) re-

es twice-a-month treatments to mon-

ess and continue with quality

o achieve good results, says

the challenges that many esthet-

icians face, says Kitzis, is politely explaining

to clients that their home facial care may

not be sufficient — and may actually be

doing more harm than good. She likens it to

teaching clients a calculus lesson without

them understanding basic algebra.

Some clients believe that their lower-end

products are sufficient to use at home to

maintain good skin care. That’s wrong

thinking, says Kitzis. Many of these prod-

ucts have inadequate percentages of ingre-

dients necessary to achieve good skin.

Estheticians spend several hundred hours

learning about the intricacies

of the skin but Kitzis stresses,

“We are not miracle workers!”

One or two hours of intensive

facial treatments cannot com-

pletely remove decades of

abuse from sun damage or

harsh or ineffective treatments

at home.

Since healthy skin has cell

turnover averaging every 28

days, exfoliation is important

to keep a healthy glow, espe-

cially as you age. But if you’re

exfoliating every day, you’re

actually damaging the skin and

lowering elasticity. Too little

exfoliation will allow cells to

build up and the skin to look

dry and wrinkly.

The skin has a delicate

oil/water balance and many

people have dehydrated skin.

An esthetician looks with

proper magnification and

adjusts her treatment strate-

gies for your facial. A facial can

be simultaneously diagnostic

of skin problems as well as

therapeutic for the underlying

issues.

A licensed esthetician can

give spot-on guidance as to

whether your sunblock re-

gimen is effective as well as

your at-home protocol. Esthet-

icians also routinely refer

many of their clients to derma-

tologists if they see skin issues

that they are unable to treat or

if they suspect underlying

medical problems.

Licensed skin care special-

ists, says Debbie Elert, skin

specialist with Better Living

Day Spa in Tallahassee, have

effective treatments for acne,

rosacea, hyperpigmentation,

fine lines and wrinkles. “We

create healthy skin and happy

faces,” she says.

Face massages, steam

treatments, vitamin masks,

gentle yet effective acids and

soothing ointments ... all the

ingredients for a perfect facial.

Taking an hour once or twice a

month to reflect and unwind

while your face is getting pam-

pered is heavenly!

MAKEOVER

abulous

our skin; soothe your soul

GETTY IMAGES/

ISTOCKPHOTO

SWEAT THERAPYN

ext time you glide some Lady Speed Stick under

your arms, keep this in mind. The body recruits

over 2 million sweat glands for a very important

job — to prevent overheating. And with Florida’s

punishing heat, humidity and electrifying rays

from the sun, it tests your body whether you exercise in-

doors or out. So we’ve talked to the experts who can help

you stay cool through long trail runs and power kick classes

at the gym.

Summer’s not over yet. And the dangers of overheating,

especially when exercising outdoors can cause heat stroke

— a condition where the body temperature reaches 104 F or

more and can be fatal. Symptoms include nausea, fatigue,

headache and dizziness.

NBC’s “Biggest Loser” trainer Brett Hoebel said the

quickest way to cool off during workouts is to douse your

head with ice water. While it feels oh so

refreshing, he adds that it doesn’t do

much to hydrate your body. So keep the

water bottle handy for hydration.

Feeling scorched from the inside?

Hoebel said drinking cold water helps

SMART FITNESS


By Elise Oberliesen


WEAT THERAPY


put the fire out. But remem-

ber, hydration and heat per-

ception are not the same

thing.

Hoebel said the body can-

not hydrate the water you

drink until it warms up the

water. So if hydration is the

goal, keep water temperature

in mind.

“Lukewarm water will

absorb into your body and

hydrate you more quickly, but

it won’t cool you down as

much as cold water will,”

Hoebel said.

Exercise scientists give you

more reasons to stay cool. By

keeping your cool before and

during workouts, chances are

you will feel better. But re-

searchers also think it may

help you perform better, ac-

cording to a 2014 study pub-

lished in the British Journal of

Sports Medicine that reviewed

28 studies.

According to researchers,

male study participants used

ice vests, cold water and ice

baths before and during

exercise in outdoor heat.

By cooling the athletes

before and during exer-

cise, results suggest

they performed

better because

these cooling

strategies effec-

tively lowered

their core body

temperature.

Researchers

theorized that

when the body is kept cool

during exercise, it frees up

more energy to perform stren-

uous tasks and therefore per-

form more efficiently, accord-

ing to a recent Reuters Health

story reporting on these re-

search findings.

Workout wear

Something else to consider.

Choose your workout ward-

robe and fabrics wisely. Mois-

ture wicking fabrics keep you

cool by transporting sweat

away from the skin and onto

the outer fabric layer. Less

moisture keeps you instantly

cooler.

Since workout clothes are

mostly synthetic materials, like

nylon, spandex, and poly

cotton blends, we all know

what happens when the sports

bra sits clumped in a ball for

days. Unflattering fumes in-

vade your olfactory space.

One tip — ditch the work-

out bag.

“The trick is to use mesh

bags,” says Hoebel. That

way your tanks, shorts

and capris air out and

breathe before hitting

the washer.

Watch for

Brett’s new

workout video

series due out

this Septem-

ber.

CARING FOR WORKOUT WEAR

When shopping for your workout wardrobe, most people wantto find their favorite colors and flattering styles, but also remem-ber to read the label. Opt for garments labeled with anti-micro-bial properties. That will help keep the funk at bay. Also knowthat when washing your gear, fabric softeners may zap thegarment’s moisture wicking magic — so avoid them duringlaundering.

Always read clothing labels. Here are some general guidelinesabout how to de-funk-ify sports garments

» Air dry garments before washing them

» Store them in mesh bag instead of a closed up gym bag — thispromotes air flow

» Wash items in cold water and air dry if possible

» Avoid fabric softener

» When funk persists, run an extra rinse cycle in the washer anduse about a quarter cup of baking soda dissolved in about a cupof water

Still can’t remove the funky odors? When all attempts fail, youmight try a product like Funk-Out which uses silver ion technol-ogy to fight off odor producing bacteria while restoring gearback more whiff-friendly status. 4 oz bottle runs $6.95.

READER TIPTowel off pools ofsweat during work-outs. When sweat hitsyour skin, it acts like aninsulator, says Hoebel.So, mop it up.

Plus, it’s worse in hu-mid climates like Talla-hassee where sweatevaporates more slow-ly, compared to placeslike Phoenix.

Brett Hoebel

PHOTO SUBMITTED


COVER STORY

Nature is herplayground Quiet activist

GeorgiaAckermanfinds tranquility

kayaking or

getting ‘lost

in the woods’


MICHAEL SCHWARZ/

SPECIAL TO THE

DEMOCRAT

Georgia Ackermanafter a tooling

around at Piney ZLake. She’ll be

paddling theApalachicola River

for RiverTrek inOctober.

e is heround


“Idislike exercise,” Geor-gia Ackerman said. “Ilike to go outside andplay.” Her fondness forplaying outdoors has led

her up mountains and down rivers, andhas created a formidable environmentaldefender. “Natural advocates evolvewith experience,” she said.

By Tricia Dulaney

MICHAEL SCHWARZ/SPECIAL TO THE DEMOCRAT

An FSU grad, Georgia Ackerman moved with her husbandto Arizona before realizing “I love humidity.” They movedback to Tallahassee and she bought Wilderness Way andran it for eight years.

She doesn’t preach.

Doesn’t lecture. Instead, she

believes. And while that belief

has put her on the front lines

of conservation and preserva-

tion of North Florida’s natural

wonders maybe more than

she’s comfortable with, the

benefits are undeniable.

Ackerman attended high

school in Orlando and gradu-

ated from FSU in 1991 before

she and her husband left for

Phoenix, Ariz. “Phoenix has a

couple of really brutal months,

but you always have the early

mornings, the late evenings to

play outside. Even in August

we took day trips to the moun-

tains for camping or mountain

biking. Desert camping was

stellar.”

In 2001, Ackerman recalls,

“I had this weird epiphany. I

was driving my son to school

and saw a smog advisory

warning people to stay in-

doors. I looked at that sign

and thought, ‘What is this

insanity? The government’s

telling me there’s enough

pollution in the air that I

shouldn’t even breathe it?’ ”

She and husband, Rick Zelz-

nak, decided they wanted to

raise their two children in

Tallahassee. “I like to be lost in

the woods. I love to be lost out

on the Gulf in a kayak, just a

small speck of humanity in all

the vastness of nature. I need

that fix of tranquility a couple

of times a week.” And she

wanted that for her kids.

“But, Georgia,” warned one

born-and-bred Arizona friend,

“they have humidity there!”

“I confess, I love humidity,”

Ackerman laughs. She in-

dulged that love by buying

Wilderness Way kayak shop

“on a whim,” which she ran

successfully for 8 years, sup-

plying and guiding kayakers

on trips down the region’s

many waterways. “The great-

est joy of being a river guide

was watching folks’ eyes light

up over a bird, gator, snake,

manatee,” she says. “People

become fiercely protective of

the river as they spend time

on it. It’s natural. If something

benefits us, if we need it, we

want to take care of it.”

That natural protectiveness

led Ackerman and a number

of others to stand against

corporate giant Nestle when it

attempted to commercially

harvest the waters of the

Wacissa, a river fed by numer-

ous natural springs. Alarmed

by the environmental impact

pumping and bottling would

cause and the progress the

corporation had already qui-

etly made — private land had

already been leased and per-

mits for test wells issued —

Friends of the Wacissa, with

Ackerman as president and

spokesperson, began a deter-

mined campaign.

“It was the definition of a

real, effective coalition,” Ack-

erman said. “We all felt pro-

tective of the river, but a lot of

people couldn’t afford to

speak out publicly. I ended up

in the forefront as spokesper-

son because I was fortunate

enough to be an independent

businesswoman. I could speak

freely.” Their efforts were

successful. After Nestle

backed down in 2011, Jef-

ferson County passed an ordi-

nance protecting the river

from future bottling threats.

Ackerman continues her

advocacy of the region with

her position on the board of

Apalachicola Riverkeeper,

which seeks to preserve and

protect the river and the bay.

“We’re always doing things

to raise awareness, like the 4th

Saturday Paddle. This year I

get to paddle RiverTrek

(www.apalachicolariverkeep-

er.org/rivertrek). I’ll be calling

people soon saying, ‘Sponsor

me!’ ”

The annual 106-mile fund-

raising trip, set for Oct. 7-11

this year, involves a dozen

paddlers, five days, a lot of

gorgeous scenery, wildlife, and

sandbar camping, but hopeful-

ly no lightning. “I’ve taught my

kids ‘Don’t be afraid, be

aware,’ ” Georgia said. “But I

do have a healthy regard for

lightning. You can always just

step over a snake.”

In addition, Georgia ac-

cepted the position of Project

Manager of the Greater Red

Hills Awareness Initiative at

Tall Timbers Research Station

and Land Conservancy

(www.talltimbers.org) in No-

vember. The region, stretching

from Thomasville, Ga., to

Tallahassee, was designated

one of “America’s Last Great

Places” by the Nature Conser-

vancy. “Tall Timbers seeks to

simultaneously conserve and

celebrate our amazing land-

scape. There’s so much to see

and do and learn about the

Red Hills.”

She adds, “We need to take

care of our region like we take

care of our bodies. Preventa-

tive care lets us enjoy it long-

er.”


Georgia Ackerman, paddling at Piney Z Lake on Aug. 5, is on the board of ApalachicolaRiverkeeper, which seeks to preserve and protect the river and the bay.

LEARN MORE

» The 4th Saturday Paddle is a monthly paddling trip on some part of the Apalachico-la, open to many levels of experience — BYO kayak or use one of Riverkeeper’s on afirst-come basis, free to members or $30, which includes a year’s membership. You canreserve a spot online or by calling 653-8936. For more information, visit apalachicolariverkeeper.org/4th-saturday-paddle.» The annual 106-mile RiverTrek is a fundraiser set for Oct. 7-11. Learn more at apalachicolariverkeeper.org/rivertrek.




Georgia Ackerman maneuvers a paddleboard duringa Move.Tallahassee.com paddling trip down theWacissa River in Jefferson County on June 14.

“People become fiercely

protective of the river as

they spend time on it.

It’s natural.

If something benefits us,

if we need it, we want to

take care of it.”— GEORGIA ACKERMAN

ESSENTIAL NUTRITION

Snackpacks

By Terricha

Bradley-PhillipsThe Clarion-Ledger (Jaskson, Miss.)

Between the tailgate

parties and trips

for ice cream,

squeeze in some

time for 100-calo-

rie snacks.

Snacks easy on the waist-

line can be cool and refreshing

treats packed with nutrients

and protein to keep you full.

“As a sports dietitian, I

encourage regular snacks to

help curb hunger and avoid

overeating at meal time,” said

Runner’s Fuel founder Rebec-

ca Turner. “The popular and

highly processed 100-calorie

snack packs make experts like

me cringe because they only

offer empty calories with no

health benefits.”

You can make your own

100-calorie snack packs for

home and on the go, especial-

ly for an afternoon boost. For

example, slice an apple and

sprinkle it with cinnamon then

bake for 20 minutes until ten-

der. Or, get less than 100 calo-

ries from 1 cup of bell pepper

and 2 tablespoons of hum-

mus. Even a medium ear of

corn comes out to 99 calories

(or 3 cups of air-popped pop-

corn).

Also have a small handful

of almonds (good for the

heart), a medium-sized whole

fruit or six ounces of Greek

yogurt. For athletes, Turner

suggests fiber and antioxidant

vegetable dips like the spicy

sweet potato dip made with

hot pepper jack cheese.

“The sweet potato provides

vitamin A to support your

eyesight, and the cheese offers

both protein to repair muscles

and calcium for stronger

bones,” Turner said.

Make homemade sorbet or

ice pops using real fruit juice.

Stack pieces of fruit or vegeta-

bles for low-calorie kebabs.

One cup of frozen grapes and

one whole kiwi have less than

100 calories between them.

Even a watermelon slice is

under 100 calories.

A half cup of raw kale

without stems baked with 1

teaspoon olive oil until crisp

turns into a 100-calorie snack

of kale chips. Slice up one

light bulb-sized sweet potato,

toss with 1 teaspoon olive oil

and bake for another 100-

calorie snack.

As for seafood, have a

shrimp cocktail. Combine

eight large shrimp and two

tablespoons of cocktail sauce

for 100 calories.

On the other hand, “if

someone is craving Oreos or

Nutter Butter cookies, then

eating the 100-calorie snack-

size package is a great alterna-

tive to buying and eating the

whole box/bag of that treat,”

said registered dietitian Kathy

Warwick of Professional Nu-

trition Consultants, LLC.

“Sometimes satisfying the

craving with a small portion

keeps one from eating every-

thing in the kitchen.”

SPICY SWEET

POTATO DIP

Makes 3 servings

Ingredients

1 medium sweet potato

1 canned chipotlepepper in adobo sauce

2 tablespoons freshsqueezed lime juice

1 tablespoon salsa

1/4 cup (2 ounces)shredded pepper jackor reduced fat pepperjack cheese

DIRECTIONS

1. Preheat oven to 350degrees.

2. Bake sweet potato at350 degrees for 45minutes or until tender.Let cool slightly andpeel.

3. Place baked sweetpotato in small foodprocessor or blender;add remaining ingredi-ents. Pulse until wellcombined. Serve warmwith fresh veggies,crackers or tortillachips.

IMAGES BY GETTY IMAGES/ISTOCKPHOTO

Skip those processedpackages, make your own



If you’ve been diag-

nosed with type 1

diabetes, you may

wonder how you are

going to manage all

the steps necessary for

maintaining optimal

health. Fortunately, with so

many effective tools and strat-

egies now available, type 1

diabetes is now more manage-

able than ever before.

“The tools for managing

the disease have advanced

significantly in the past 10

years due to new rapid-acting

insulin, better monitoring of

blood glucose levels and im-

proved insulin delivery. These

factors have substantially

improved outcomes,” says

Jane Chiang, MD, Senior Vice

President of Medical and

Community Affairs at the

American Diabetes Associa-

tion (ADA).

Type 1 diabetes results

from autoimmune destruction

of the beta cells (the cells that

produce insulin in your body),

preventing glucose from enter-

ing your cells and giving your

body the energy it needs to

function. The good news is,

with proper glycemic control,

medication, exercise, nutrition

and support, you can keep

diabetes management in

check and enjoy an active,

healthy lifestyle.

Checks and balancesThese days, there are many

options for getting the insulin

your body needs, including

injections, an insulin pen or an

insulin pump. A pump is a

small device worn on the

outside of the body that is

programmed to dispense

insulin automatically.

“The insulin pumps have

really evolved. They are more

technologically advanced:

better accuracy and easier to

use,” said Dr. Chiang. “In

addition, we have newer ana-

logs of insulin so that really

helps the pumps mimic a

pancreas that isn’t affected by

diabetes.”

An important lifestyle mea-

sure you can take to ensure

your diabetes management

strategy is working is to work

closely with your health care

provider to find the best ways

to monitor your blood glucose.

By taking advantage of the

newer monitoring devices,

your diabetes management

can fit your lifestyle rather

than having to work your life

around diabetes. One such

high-tech monitoring device is

called continuous glucose

monitoring (CGM), which

automatically checks blood

glucose levels every few min-

utes. Although CGM is not

FDA-approved for standard

blood glucose monitoring, it

can provide additional reas-

surance.

“Even though you still have

to do blood glucose checks, it

helps to have CGM as a

guide,” says Dr. Chiang.

Dr. Chiang suggests

using a daily log and

bringing it to your

health care provider to

help them determine how

your body responds to your

diabetes care plan, including

food, activity and stress. For

an online tool you can use to

keep track of your blood glu-

cose levels, visit the American

Diabetes Association at

www.diabetes.org and search

for “Diabetes 24/7.”

Finding SupportHaving to manage your diabe-

tes around the clock may

cause you to feel frustrated,

depressed or anxious at times.

Try to give yourself credit for

all the things you are doing to

maintain optimal health. Con-

sider reaching out to a support

group for moral support and

helpful information.

FEATURE

Keeping itin check By Leigh Farr

“A community-based or online support group appears t

with diabetes. In addition t

trol because of the accoun

out there with this disease

— Dr. Jane Chiang, Senior Vice Presiden

“

You can live an active, healthylifestyle with type 1 diabetes


GETTY IMAGES/

ISTOCKPHOTO

FITNESS ANDNUTRITION

The “diabetes diet” is nolonger the bland, limitednutrition plan that it oncewas. These days, peoplewith type 1 diabetes con-sume vibrant, flavor-packed meals.

“One thing we emphasizeto everyone, not justpeople with diabetes, isthat good nutrition likeeating whole grains, fruitsand vegetables and goodsources of fat like mono-unsaturated fats, is impor-tant,” says Dr. Chiang. “Besure to avoid processedfoods and sugar-sweet-ened beverages. That’sparticularly important forpeople with type 1 diabe-tes because those productstend to drive their bloodglucoses up.”

Being physically active isalso an important lifestylemeasure for people livingwith type 1 diabetes be-cause it improves overallhealth and helps stabilizeyour blood glucose levels.Before you begin an exer-cise program, ask yourhealth care team aboutwhich activities are bestfor you.

“We recommend thatpeople with type 1 diabe-tes exercise 30 minutesfive times per week andthat they do some moder-ate cardiovascular work-out,” says Dr. Chiang. Sherecommends that you testyour blood sugar 20 to 30minutes before exercising.If your blood glucose islow, eat some carbo-hydrates, then check itagain in 15 minutes. Onceyour blood glucose is ontarget, it’s safe to exercise,says Dr. Chiang. Bringcarbohydrate or glucosetablets with you in caseyour blood sugar dropsduring your workout. Thesame is true prior to driv-ing.

ty-based or online support group appears to benefit both children or adults

tion to the social support, they tend to have better glycemic con-

ountability. There’s also that sense that you’re not the only one

th this disease.”

sident of Medical and Community Affairs at the American Diabetes Association

FEATURE

The help onyour shelf


Get started with a few classic and key self-help books

There’s no shortage of self-help books on the marketthat promise to assistreaders with every area oftheir lives. But how can

you sort through the rows uponrows of tomes on the shelves tofind the best ones on the market?The following list, though not allinclusive, is a great place to start.

By Kenya McCullum



“How to Win Friends and Influence

People” by Dale Carnegie: This

book dates back to 1936, and as one of

the first books in the genre to become a

bestseller, it has earned a spot in the

self-help cannon. And it’s no wonder

why Carnegie’s advice has staying pow-

er: Everyone wants to be liked, and

“How to Win Friends and Influence

People” gives advice on how to get

people to like you in every area of your

life, and how to make the people in your

life feel appreciated.

“The Power of Now” by Eckhart

Tolle: If you want to live a happy life,

according to Tolle, you need to step out

of your head and live in the moment. In

“The Power of Now,” Tolle writes that if

we relinquish our attachment to certain

thoughts, and stop overanalyzing our

lives, we have the potential to gain en-

lightenment, happiness and inner peace.

“The 7 Habits of Highly Effective

People” by Stephen R. Covey: In

this book, leadership expert Covey gives

a road map for success, which not only

includes practical steps for becoming

more successful, but also tips on how to

change your mindset so you can pro-

gress through those steps.

“The Power of Positive Thinking”

by Norman Vincent Peale: It’s hard

sometimes to have a positive mindset,

and Peale’s book gives guidance on how

to conquer this enormous task, while

creating more happiness and less worry

in our lives. In addition, he explains that

because of the mind-body connection,

practicing more positive thinking can

actually increase your energy levels and

improve your overall physical health.

“Emotional Intelligence” by Daniel

Goleman: Although we’re taught from

an early age that our IQ is an important

way of measuring our potential, Gole-

man believes that without emotional

intelligence, or EQ, all of the promise

that comes with a high IQ may mean

very little in terms of actual results. In

this book, Goleman outlines the impor-

tance of managing our emotions and

illustrates how these vital skills can help

us have success in our work, as well as

interpersonal relationships.

“How to Stop Worrying and Start

Living” by Dale Carnegie: If you

have problems with anxiety, How to

Stop Worrying and Start Living is the

self-help book for you. And Carnegie

would know: He explains that he also

suffered from anxiety, describing himself

as “one of the unhappiest lads in New

York,” until he learned methods for

breaking free of the worry habit and

finding more peace, happiness, and

energy.

“Love Yourself Like Your Life De-

pends On It” by Kamal Ravikant:

Although the idea of self-love may

sound self-indulgent, Ravikant explains

why it’s so important for us to love our-

selves and how self-love is actually the

foundation for a fulfilling life. And when

we don’t love ourselves, the book warns,

we run the risk of allowing our negative

thoughts to run rampant, which can lead

to self-sabotage and general unhappi-

ness.

“The Road Less Traveled” by M.

Scott Peck: “Life is difficult,” Peck

writes in the first line of “The Road Less

Traveled,” but he outlines ways to get

through it. And as the title suggests, the

path will not be an easy one. However,

by taking Peck’s advice, readers can

learn how to have more fulfilling rela-

tionships that are based on seeing the

humanity in other people. Some of the

topics that Peck tackles include how to

nurture healthy romantic relationships

and become a more sensitive parent.

“Eat That Frog!: 21 Great Ways to

Stop Procrastinating and Get More

Done in Less Time” by Brian Tracy:

Procrastination may not be one of the

seven deadly sins, but it can wreak hav-

oc in our lives just the same if we allow

task after task to pile up without making

any progress. In this book, Tracy gives

advice on how to get out of a cycle of

procrastination by prioritizing what

needs to be done, breaking down large

tasks into smaller pieces so they’re more

manageable, and determining the root

cause of your procrastination.

A list of

classic

self-help

books

offers

guidance


You’ve trained for weeks,

maybe even months, to

complete that 5K or

marathon. So what’s the next

step after crossing the finish

line?

What you do after the race

is just as important as the

training ahead of time. Race

recovery depends on a number

of factors, including age, level

of fitness and how well an

athlete has prepared for an

event, experts say. Proper

nutrition and stretching follow-

ing the activity can help keep

you on the right track. Athletes

should be well-nourished going

into competition, said Jen

DeWall, registered dietitian/

nutritionist and owner of West

Des Moines-based Nutrition in

Motion. The first 30 minutes

following a race are the most

important in regaining nutri-

ents lost during an event, she

added.

“That’s when the enzymes

in your muscles are working

the best, the blood flow is the

highest and you want to get in

that recovery fuel,” she said.

Carbohydrates and protein,

such as low-fat chocolate milk,

nutrition bars, fruit or a recov-

ery shake/smoothie can help

athletes refuel. Drinking

enough fluids before and dur-

ing the competition is also

essential to prevent dehydra-

tion.

“When that happens, your

risk of injury goes up, your

core temperature increases, so

your cardiac output increases

and you have a whole host of

things that can happen,” she

said.

For one, cognitive abilities

decrease. That’s a big deal in

sports when split-second deci-

sions can be the difference

between a win and a loss. Our

bodies also fatigue easier and

PHOTOS BY ISTOCKPHOTO/THINKSTOCK

READY, SET, GOHERE’S HOW

TO HELP

YOUR BODY

RECOVER

AFTER

A BIG RACEBy Estela Villanueva-

WhitmanSpecial to the Des Moines Register

SMART FITNESS


face inhibited aerobic endur-

ance, DeWall added.

If they’ve stayed hydrated

during the race, runners should

sip sports drinks soon after

finishing to replenish electro-

lytes, which help retain fluid.

Potassium can be replaced

through raisins and bananas

and sodium through baked

chips or pretzels.

Limited activity, paired with

rest, is also recommended

following competition.

Shane McClinton, physical

therapist at Des Moines Uni-

versity Physical Therapy Clinic

and associate professor of

physical therapy at the school,

explained that the stimulus of a

major athletic event causes

tissue to regenerate at the

same time it is degenerating.

The regeneration doesn’t start

to take over the degeneration

until about 36 hours, McClin-

ton said.

“That first 24 to 48 hours,

it’s important you don’t impose

another really stressful event,”

he said.

While the amount of activ-

ity depends on each athlete,

light running is OK the first few

days following a race. Other

activities that work those same

muscles to a lesser degree can

also help. Cycling and walking

are good alternatives.

McClinton noted that blood

can pool if athletes don’t move

or walk and may develop

contractures in the muscles.

That can turn into trigger

points, a source of muscular

pain, and limit the blood flow

to the tissues that need it most.

“That’s why it’s important

that you move, but also impor-

tant to do some stretching right

away, in that first 24 to 48

hours,” he said.

Des Moines University

students provide physical

therapy following several local

races and members of the

school’s Osteopathic Finish

Line offer manual manipulative

medicine. The goal is to restore

the balance to the body with

respect to the musculoskeletal

system.

“When the body is posi-

tioned and moving efficiently,

it’s going to perform better and

recover better,” McClinton

said.

O

RACE RECOVERY NUTRITION TIMELINE

» TWO HOURS BEFORE EVENT: Two slices of whole-grain toast withalmond butter, 1 cup fresh fruit, yogurt, 16 ounces water, coffee(low-glycemic carbs).

» 10 TO 20 MINUTES PRIOR TO RACE: 8-10 ounces of water. (One sipequals one ounce.) May need extra carbs through gel or sportsdrinks.

» DURING THE EVENT: 6 to 9 ounces of water every 20 minutes. Mayneed extra carbs through gel or sports drinks, depending on lengthof race.

» POST-RACE: Sips of fluid as tolerated. Within 30 minutes, consume high-glycemic carbohydrates —granola with added protein, an orange, smoothie, recovery shake, CLIF bar, turkey sandwich or ba-nana with peanut butter. Continue hydrating 24 ounces of fluid per pound lost.

» TWO HOURS LATER: Hamburger on a bun, baked chips, fresh fruit or cottage cheese and crackers.

OUR BODIES FATIGUE EASIER AND FACE INHIBITED

AEROBIC ENDURANCE WHEN THEY’RE DEHYDRATED.

CARBOHYDRATES AND

PROTEIN, SUCH AS

LOW-FAT CHOCOLATE

MILK, NUTRITION

BARS, FRUIT OR A

RECOVERY SHAKE/

SMOOTHIE CAN HELP

ATHLETES REFUEL.


Downtown GetDown andSeminole Block Party

Sept. 5, 6-9 p.m.Friday evenings before Saturday homegames, Florida State University and FloridaA&M University football fans participate ina Tallahassee tradition – the DowntownGet Down on Adams Street and the FridayNight Block Party in Kleman Plaza. Thecelebration includes food and drinks, liveentertainment, arts and crafts and activitiesfor the kids. For more information, call414-0858 or go to uwbb.org/downtownget-down/.

My Fest

Sept. 6, noon-5 p.m.A free music, art, entertainment and youthempowerment festival at Cascades Parkbeing planned by MY LIFE Tallahassee toraise awareness about mental health, sub-stance use, foster care and other issuesfacing youth and young adults. For moreinformation, call 891-3866 or go totalgov.com/.

Opening reception for the33rd Annual Capital CityQuilt ShowSept. 11, 5:30-7:30 p.m.The Museum of Florida History and QuiltersUnlimited of Tallahassee will hold openingreception for the 33rd Annual Capital CityQuilt Show. Hors d’oeuvres are provided bythe Quilters Guild. Parking and admission

are free. For more information, call 245-6400.

Walk Run Roll

Sept. 13, 7:30 a.m.-noonAbility1st holds 5K race and a one-milewalk/roll through Myers Park, 912 MyersPark Drive, to raise awareness and fundsfor projects enabling those with disabilitiesto lead an independent life. Registration is$15. For more information, call 575-9621 orgo to ability1st.info/8th-annual-walk-run-roll/.

Color RunSept. 13, 9-11 a.m.The Color Run is a five-kilometer, un-timedrace in which thousands of participants aredoused from head to toe in different colorsof powdered die at each kilometer. Startsat the Civic Center, 505 W Pensacola St.Event has one rule — wear white. Regis-tration is $25. After the race color runnerstake part in the Finish Festival a partyequipped with music, dancing and massivecolor throws. Find out more at thecolor-run.com/tallahassee.

The Artist Series presentsJasper String QuartetSept. 14, 4-6 p.m.Winner of the 2012 Cleveland QuartetAward, the Jasper String Quartet (J Freivo-gel and Sae Chonabayashi, violins; SamQuintal, viola; Rachel Henderson Freivogel,cello) will perform at Opperman Music Hall.

Single ticket $23, Students $5, 12 and underfree. Season Passports include 6 tickets thatcan be used in any combination for all 5concerts $99 Senior Passports (62+) $89. Formore information, call 224-9934 or go totheartistseries.org/purchase-tickets/.

Florida Trail AssociationPower HikeSept. 17, 5:30 p.m.Walk to eliminate stress, burn fat and getsome exercise. Power walking pace (ap-prox. 3.5 mph) with light hiking gear (dressin layers, wear a hat and light trekking ortrail running shoes). Bring water, bug spray,energy bar. RSVP on Meetup at http://www.meetup.com/Apalachee-Florida-Trail-Hiking/ or call leader to get any last minutechanges or cancellations. Meet at 5:30 p.m.at the Thornton Trailhead (Near I-10) onMiccosukee Road. Check out Leon CountyTrail Map at: http://imsinter.leoncoun-tyfl.gov/...keeGW_I-10Crump.pdf. Leader:Dawn Griffin (850) 509-6103 [email protected].

Jazz on Gaines StreetSept. 28, 4-8 p.m.Free concert at Boulevard Park, GainesStreet & MLK Boulevard, will feature musicby The Tribute Band featuring LaCloteal,guitarist Darryl Steele, saxophonist Robert“Chucky” Crawford and Mercy Jaye. Ven-dors will offer food, arts and crafts andgames. Attendees encouraged to bringchairs. For more information, call 443-9794or go to https://www.facebook.com/#!/events/265096750360844/perma-link/266596940210825/

AROUND TOWN

GETTY

IM

AG

ES/ISTO

CK

PH

OTO

DEMOCRAT FILES

Tyler Niemiller maneuvers his wheelchair over a mobility obstacle at a Walk Run Roll atMyers Park. Sponsored by Ability1st, this year’s event will be Sept. 13.

Your Health Magazine September 2014

Documents

Transcript of Your Health Magazine September 2014