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2 Your Health Magazine | November 2014
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CONTACT US
277 N. Magnolia DriveTallahassee, FL 32301Call 850.599.2100Fax 850.942.0185
PRESIDENT AND PUBLISHER
Julie Moreno
EDITORIAL
Martha [email protected]
ADVERTISING
Brian Cardinale850.599.2345
CONTRIBUTING WRITERS
Amber BarzKathleen Back BradyMarina BrownTricia DulaneyLeigh FarrAvery HurtKenya McCullumElise Oberliesen
FEATURES DESIGN
TEAM LEADER
Brian Goins
DESIGNERHeather Shije-Page
ONLINE
Find a digital copy of themagazine and all this monthsarticles, along with stories frompast issues, online atTallahassee.com/health.
Your Health Magazine ispublished 12 times a year by theTallahassee Democrat at 277 N.Magnolia Drive, Tallahassee, FL32301. No part of this magazine
may be reproduced without theconsent of the publisher.Your Health Magazine is notresponsible for unsolicitedmanuscripts, photos or artwork.
Your HealthTallahassee
As we head into the holidays and toward the end of the
year, Ive been considering challenges and how they can
come from any direction and knock us for a loop.
As an example of embracing what comes in life, Im
inspired by Marina Browns cover story on attorney Ma-
ry Kane, who takes challenges in stride with grit, grace and good humor.
Kane shrugs off her multiple sclerosis and double mastectomy saying,
Youre a survivor if youve raised teenagers! Shes turned to writing,
publishing a legal novel and studying Italian for a trip to beloved Italy.
Sharon Wynn finds her inspiration in helping
children and blocking the cycle of family dys-
function with therapeutic family trips to beauti-
ful places like St. George Island. Learn abouther Spirit of a Child Foundation and how you
can get involved in helping one parent and one
at-risk child from up to 10 families have a wor-
ry free weekend.
If your family is coming together for the
Thanksgiving meal, relax and enjoy the moment with loved ones. Kath-
leen Brady reports that most Thanksgiving foods, like turkey, cranber-
ries, pumpkin and sweet potatoes have great health benefits. Im not
sure about the mashed potatoes, but I plan to fix plenty for my daughter
and am especially thankful that she is coming home from college forThanksgiving this year.
More tips: Kenya McCullum offers strategies to fight emotional eating
during the holidays and Leigh Farr explains how to get back to basics
with body weight training when theres no time for the gym.
We have plenty to be thankful for this month. Happy Thanksgiving!
Celebrate life andpass the potatoes
COMING
NEXT MONTHThe expanded issue of Your Healthfeatures the Physicians Health CareDirectory, a comprehensive listingof area health care providers.
December201
4
Power
ofmusic
cansoothe,
energize
andengage
+
PHYSICIAN
HEALTH
CARE
THEANNUAL
DIRECTORY
&Findthe
latestlocal
healthcare
professionals
andfacilities
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4 Your Health Magazine | November 2014
ON THE COVER
Living strongFrom multiple sclerosis to raising a teenager Mary Kane
faces challenges, lives with gusto,16
ContentsNovember 2014
Mind MattersTips to prevent stressfrom sending you to
the candy jar, 10
EssentialNutritionCranberries, turkey
and pumpkin pie
pack vitamins,12
PLUS...
Best BodyTreatment options to helpvaricose veins vanish, 6
Smart FitnessNo equipment needed for
body weight training, 8
12
COVER PHOTO OF MARY KANE
BY GLENN BEIL/DEMOCRAT10
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6 Your Health Magazine | November 2014
BEST BODY
No
moreveindrainSeveral procedurescan treat or eliminateVARICOSE VEINS
When the thermometer
dips and chilly temps
set in, it usually means
long pants, tights and a fun
collection of fall boots. Any-
one embarrassed by their
varicose veins that took center
stage all summer likely em-brace the wardrobe shift.
Instead of covering up, maybe
its time to consider a treat-
ment that gives you more
reasons to flaunt those beauti-
ful legs.
Varicose veins function
much like faulty plumbing that
causes clogged kitchen drains
except with veins in-
sufficient blood flow brings
out the symptoms like pain
and tenderness in the legs.
Valves normally pump blood
from your leg veins up to the
heart. But if too much pres-
sure builds up and the valves
wear out, blood flow slows
and blood starts pooling up
inside the veins.
Nationwide, about 55 per-
cent of women and 45 percent
of men report vein prob-
By Elise Oberliesen
Nationwide, about
55 percent of women
and 45 percent of men
report vein problems,
according to the Office on
Womens Health,
U.S. Department of Healthand Human Services.
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lems, according to the Office
on Womens Health, U.S. De-
partment of Health and Hu-
man Services.
For many people with
varicose veins, they common-
ly report pain after a long day
with too much standing, says
Cassie Davis, Nurse Practitio-
ner with Vascular Surgery
Associates in Tallahassee. Ifthe pain prevents you from
playing golf or walking the
dog, it makes sense to
consider treatment.
Treatment of Choice
The options to treat varicose
veins include sclerotherapy or
saline injections, laser treat-
ments or vein removal.
According to a study pub-
lished in the New England
Journal of Medicine in Sep-
tember, 2014, where research-
ers compared the three treat-
ments for varicose veins, re-
sults suggest that laser treat-
ments produced fewest
complications compared to
injectable foam (sclerotherapy)
and surgical vein removal. Just
1 percent of study participants
from the laser group reported
complications compared to
6 percent in the foam
injection group.
Davis says a vascular sur-
geon generally orders an ultra-
sound or venus reflux study
to assess your vein health and
determine treatment options.Injections are typically
used for smaller veins, and
ablation is used for other
specific veins, typically larger
veins, like the greater and
lesser saphenous vein,
she says.
With saline injections, the
pain scale is generally toler-
able, though some people
report a slight stinging feeling,
says Davis. Foam injections
sting less, but she says they
cost more. The procedure
takes up to 30 minutes or less
depending on the number
of veins treated. Davis said
you can get on your feet after
the procedure. But the general
rule is to avoid strenuous
exercise for a few days.
Another option for varicose
veins is laser treatments. The
intense heat destroys the vein
and causes scar tissue, which
puts that vein out of business.
Keep in mind, lasers used to
treat spider veins generally are
not the same ones used for
varicose veins, said Chris
DeRosier, MD, from South-eastern Plastic Surgery.
He says lasers used for tiny
spider veins on the legs and
face work on the surface of
skin. Practitioners who treat
spider veins, found on the
nose, cheeks and legs use
intense pulsed light therapy,
DeRosier said.
With larger varicose veins,
doctors use endovenous lasers
equipped with small catheters.
These lasers penetrate the
vein and zap it with heat
causing the vein to stop work-
ing. With laser treatments,
Davis says, generally, the pain
after treatment peaks around
day three, and most people
feel fine by about day seven.
FACTORS IN
GETTING
VARICOSE
VEINS
Wondering why youhave varicose veins?Here are a few contrib-utors that increase yourchances of gettingthem.
Being overweight
Standing for long
periods Hormonal changesduring pregnancy, oruse of birth control pills
Crossing your legs,knee over knee
Family history
Age
Inactivity
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8 Your Health Magazine | November 2014
Is your schedule is so hectic that getting to the gymalways takes last priority? Well dont return those
skinny jeans just yet. The American College of
Sports Medicine (ACSM) recently announced that
body weight training a fitness approach that can be
adapted to busy schedulesplaced second on its list of
top fitness trends in 2014. This no-equipment workout
allows you to use your own weight to tone and strength-
en your muscles and to build endurance.
You can perform body
weight exercises anywhere,
says Jennifer Hoehl, a personal
trainer and exercise physiolo-
gist in New York. And you
dont have to be a seasoned
athlete to benefit. People of
all ages and abilities can per-
form these exercises, says the
ACSM spokesperson.
The best part is, you can
get in shape without having to
pay for a costly gym
membership.
Getting StartedBody weight training is a ver-
satile fitness approach that can
be adjusted to match your
specific goals by simply add-
ing or decreasing the amount
of repetitions and resistance.
SMART FITNESS
Back tobasics
BODY WEIGHT TRAINING
makes staying in shapeportable and
affordable
By Leigh Farr
PUSH-UThis time-tested
your chest, tricep
back, hips and a
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tallahassee.com/health 9
If youre a non-exerciser
and you start doing these
basic body weight movements
with very low resistances,
youll still get a strength bene-
fit, says Neal Pire, a personal
trainer and ACSM spokesper-
son. While 10 pushups may
seem difficult at first, six
weeks from now you may be
doing 20 or 30.Here are some exercises to
get you started. Hoehl recom-
mends starting with two sets
of 10 repetitions:
Push-up This time-tested
exercise tones and firms your
chest, triceps, shoulders, back,
hips and abs. Begin in a push-
up position with your palms on
the floor and your shoulders
over your wrists. Bend your
elbows outward to the sides
until you almost touch the
floor, then raise yourself back
up. When first starting out, you
can do this by placing your
knees on the floor.
Sit-up This movement is
great for toning your abdo-
men. Lay on your back with
your knees bent and your feet
on the floor. Place your hands
on opposite shoulders. Raise
your upper and lower back
from the floor, then slowly
lay back down.
Plank Try this exercise to
tone your abdominals, back,
chest, forearms and shoulders.
Start in a push-up position
with your weight on the balls
of your feet and hands. Your
arms should be straight and
directly below your shoulders.
Hold for a minute. To make
this exercise easier, you canbalance on your forearms
instead of on your hands.
Squat This exercise
works your leg muscles.
Standing with your feet shoul-
der-width apart, bend your
knees and squat down while
keeping your back straight
until your thighs are parallel
with the f loor.
Lunge This tones thighs,
buttocks and hamstrings. From
a standing position, step for-
ward with one leg, lowering
your hips until both knees are
bent at a 90-degree angle.
Keep your upper body straight.
Push back with the front leg to
a standing position. Just be
sure your front knee stays
vertical to your ankle because
otherwise it puts too much
pressure on the front end of
the knee joint when you move
forward, says Hoehl.
UPPER BODYSTRENGTH
If your aim is to sculptyour arms and upperbody, you dont needfancy equipment toget the results youwant. All you need isa horizontal bar(most parks have one)and the desire to get
started. Personal trainerNeil Pire recommendsstarting with just a fewrepetitions and increasing yourworkout as you go along.Keep it simple. You want to take little steps, counsels Pire.Little steps over time add up.Try these body weight exercises to target upper body muscles:Chin-up: Tones biceps, forearms, upper back. With yourhands shoulder-length apart, grab a horizontal bar with yourpalms facing your body. With your legs straight or knees bent,pull your body up until your chin is above the bar, then slowlylower yourself back to starting position.Pull-up: Tones biceps, abdomen, upper back. Hold onto ahorizontal bar with your palms facing away from your body.
Pull your body up until your head is higher than your hands,then slowly drop back down.I like pull-ups because the majority of the time when youresitting your shoulders are rounded forward and youre chest istight and theres not much movement that you do during theday, says Hoehl. By sitting your chest muscles get shortenedso if you can incorporate pull-ups into your workout youstrengthen your back muscles and stretch your chest out,allowing you to have better posture.
tones and firms
lders,
PHOTOSBYISTOCKPHOTO/THINKSTOCK
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With holidayscoming, try
timely tips onon how
to controlcravings
causedby stress
HOW TO EAT
MINDFULLY
Mindful eating is anexcellent way to com-bat emotional crav-ings, because it givesyou the opportunityto really focus onwhat youre puttinginto your mouth, andhow it affects yourbody.
You may be familiarwith a mindful eating
exercise where youtake a small piece offood, like a raisin oran almond, and youchew it many moretimes than usual inorder to really height-en the eating experi-ence. But, Gorman-Plutzer says theres alot more to eatingmindfully than that.
Bringing mindfulnessto the table, especiallywhen were talking
about emotionaleaters, means reallybeing present. So itsnot so much abouthow many timesyoure chewing thefood, but its actuallybeing aware of whyyoure eating, andwhats the food doingfor you, she said.And being presentmeans that youre in avery relaxed state andin that state, youre
giving your body thebest experience in thatyoure aware of thesmell of the food, thetaste of the food, andthe texture of thefood.
Combat
emotionaleating
MIND MATTERS
ALMONDS:WAVEBREAK
MEDI/THINKSTOCK;
WOMAN, DOUGHNUT
AND BUFFALO WING:
ISTOCKPHOTO/THINKSTOCK
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ask yourself if youre actually
hungry and what kind of
nourishment you have had
that day. Did you eat enough
protein? Carbohydrates?Healthy fats? If not, one way
to control emotional eating is
by getting the proper nourish-
ment your body needs.
But nourishment is not just
about whats on your plate,
Gorman-Plutzer says.
Its also equally important
that we are properly nourished
by surrounding ourselves with
people, places, and things that
make us feel really good,
she said.
Stay relaxed. If youre
reaching for that doughnut, or
those chocolates, or those
chips or in my case, those
trashcan wings in response
to stress, Gorman-Plutzer
suggests doing something that
will actually help you relax. If
thats not possible, try some
deep breathing exercises until
you feel better. This is a quick
and easy way to trick your
body into thinking its already
relaxed, and when that stress
is alleviated, chances are the
emotional cravings will
also subside.
Give in without guilt. If
you just cant shake the feeling
that you need some comfort
food, its OK to give in once
and a while. The trick is, you
need to give in without guilt,
so you dont feel worse once
your plate is clean.
If all else fails and you
really, really need that gallon
of ice cream, or that bag of
cookies, give yourself permis-
sion. Love yourself enough to
say this is what I need now,
she said. But instead of eat-
ing out of the bag or eating
out of the container, get your-
self a beautiful plate or bowl
and scoop out some of that
ice cream or serve yourself
those cookies. And with that
love and permission, eat them
slowly and mindfully and
youll be able to stop when
youve had enough.
tallahassee.com/health 11
By Kenya McCullum
Which, according to certi-
fied eating psychology coach
Mindy Gorman-Plutzer, author
of The Freedom Promise: 7
Steps to Stop Fearing What
Food Will Do to You and Start
Embracing What It Can Do for
You, is the textbook definition
of emotional eating. She ex-
plains my tendencies this way:
If youre somebody who
comes home from a bad day
and literally wants to check
out from the feelings that
came up for you, and you
really need to sedate yourself
and sit down with a bag of
chips, a gallon of ice cream, or
whatever it is you find sedat-
ing, thats emotional eating,
she said. Emotional eating
very much means that youreeating in an effort not to feel
emotion, that your need to
check out from the emotion is
causing you to turn to food.
And with the holidays just
around the corner, emotional
eaters may find they have
more stress to cope with,
coupled with more opportuni-
ties to grab unhealthy snacks.
But you dont have to suc-
cumb to this temptation, Gor-
man-Plutzer says. The follow-
ing tips can help you curb
your emotional eating and
work toward building a health-
ier relationship with whats on
your plate.
Nourish yourself. If
youre like me, and you go
running for unhealthy food to
ease your stress, Gorman-
Plutzer suggests that you first
EMOTIONAL
EATINGVERY
MUCH MEANS THAT
YOURE EATING IN
AN EFFORT NOT TO
FEEL EMOTION,
THAT YOUR NEED TO
CHECK OUT FROM
THE EMOTION IS
CAUSING YOU TO
TURN TO FOOD.
Its happened time and time again when I have a stressful day. Instead ofrunning to the gym to work off some of my frustration, I run to the deliacross the street. I have a particular poison in mind when I get there. I
call them trashcan wings because even though theyre spicy, crunchy,chicken wing goodness I imagine the nutritional value is strictly bar-gain basement. All I care about is that, for those few moments, they make
me feel a little bit better.
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12 Your Health Magazine | November 2014
ESSENTIAL NUTRITION
Nuts,berries
& thebirdHealthy traditions for Thanksgiving dinner
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tallahassee.com/health 13
Thanksgiving conjures up feasts of overindulgent mouth-wateringfoods. There is so much emphasis on dietary pitfalls around the holi-days but a traditional Thanksgiving meal is actually a cornucopia of
good nutrition. The following classic foods offer great health benefits:
Turkey, as the centerpiece
of the meal, is a good source
of protein and skinless whitemeat turkey is low in fat. Tur-
key also provides vitamin B6
and niacin as well as iron, zinc
and potassium.
Fresh cranberries are full of
antioxidants and are a great
source of vitamin C. They
also are beneficial for the
urinary tract.
If you enjoy a glass of wine
with your meal, you will bene-
fit from the wines reservatrol,
a great antioxidant.
Pumpkin pie, sweet pota-
toes and butternut squash are
excellent sources of vitamin
A. These deep-orange dishes
also provide lots of flavor and
fiber. Hold the marshmallows
in your sweet potato dish
since sweet potatoes stand
alone without added sugar.
Eating wisely by making
good selections can help you
to gain great nutrients for yourbody instead of gaining
extra pounds at Thanksgiving.
Sandra Woodruff, MS,
RDN, LD/N (eatsmartto-
day.com) isnt concerned
about overindulging on just
Thanksgiving. The real prob-
lem is the entire holiday sea-
son, which encourages several
months of chronic overindulg-
ing. I do not believe that a
once-a-year special meal is the
time or place to make drastic
changes in cherished family
recipes, says Woodruff.
Its hard to argue with
turkey as a main course, she
says. Its the side dishes and
desserts that typically provide
an abundance of sugar, fat,
and calories.
The changes that she rec-
ommends for everyday meals
also apply to Thanksgiving
dinner. Use less oil or butter
and lighten up dishes withlittle noticeable difference. She
recommends using a fat sep-
arator cup when making gravy
to remove excess calories.
Cutting sugar in desserts by
25 percent is often doable as
well. Woodruff stresses that
its always best to try out new
dishes before serving them at
a holiday meal.
Woodruff also suggests
taking advantage of fresh local
produce that does not needembellishment to taste great,
she says. Roast some acorn
squash or sweet potatoes,
saut greens or Brussels
sprouts in a little olive oil and
garlic, and make a fruit salad.
Happy Thanksgiving and
enjoy all the traditional won-
derful foods in moderation
and in good health!
TRY THIS KOOL
BEANZ RECIPE
Chef Keith Baxter at KoolBeanz Cafe recommends ahazelnut, pear and goldenraisin dressing for Thanks-giving.
INGREDIENTS
1 crusty stale baguette cut into12-inch cubes (leave cubes out
overnight)1 cup golden raisins soaked in
dry sherry until plump(approx. 1hour, discard
sherry)
1 cup diced onion
1 cup finely diced celery
1 cup diced fennel bulb
2 pears, peeled cored and cut
into large chunks (Bosc pearswork best, but others will
work)
1 cup roasted rough chopped
and peeled hazelnuts (Roast
nuts at 350 degrees on a flatsheet for 8 minutes. They will
burn very easily. Place
warmed nuts into clean dishtowel and shake vigorously,
this will remove most of the
skins. Rub between fingersonce cooled for any
remaining skins.)14 cup minced fresh rosemary14 cup minced fresh sage14 cup minced fresh thyme14 cup minced fresh flat leaf
parsley
Salt free chicken stock to coverall ingredients, so that stock
just comes to the surface,
when all ingredients arepressed.
3 tbsp. butter
Salt and pepper to taste
DIRECTIONS
1. Saute onions, celery andfennel in 2 tbsp. canola oiluntil veggies are just soft,approx. 5 minutes. Place inlarge mixing bowl.
2.Add remaining ingredi-ents, except butter and stock
and mix together.
3. Butter a 9 x 9 casserole (orsimilar size), add ingredientsfrom bowl into casserole, andlightly press ingredients.
Pour stock until it just startsto show, below lightlypacked ingredients.
4. Dot surface with butter.
5. Bake in 350 preheatedoven for 45 - 60 minutes. Topshould have light crust.
By Kathleen Back Brady
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14 Your Health Magazine | November 2014
MAKEOVER
Beauty
barsSpend a
happyhourgetting amanicure
whilesipping acocktail
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Are you looking for a
unique idea for a
weekend or evening
get-together? Gather up your
friends and head to a nail bar.
Theres only so much time
in a day, so why not turn hap-
py hour into a pampering
experience? The Nail Bar in
northeast Tallahassee (yep,
thats what it is called) has
eight massaging pedicure
chairs, a fully stocked bar and
three flat screen TVs. So while
your getting your toes done or
your brows shaped, you can
enjoy cocktails or mocktailsand catch the game. Spa ser-
vices include manicures, ped-
icures, artificial nails, waxing,
massages and facials, all in a
fun and relaxed atmosphere.
Want more than one service?
No problem. The Nail Bar
offers several package deals
and some even include lunch.
Other Tallahassee salons
are offering similar experi-
ences. The Millennium Nail
and Day Spa, for example, is a
full service salon that offers
facials, massages, artificial
nails, hair and skin care, wax-
ing, manicures, pedicures,
permanent makeup, and even
eyelash extensions. Soft
drinks, coffee, and sodas are
complimentary, but you can
also purchase beer and wine
to enjoy with your massage.
Tammy Nguyen is the
owner of both Millennium and
the Nail Bar. A University of
Florida business graduate, she
is also a permanent makeup
specialist, certified in eyelashextensions, as well as a li-
censed nail extension and nail
art specialist. Friends love to
come in together, but its just
as nice for one as is it for a
crowd, Nguyen says. Wheth-
er its for a manicure or a
complete package, a little
pampering always lifts
the spirits.
You dont have to be a gal
to enjoy the pampering. We
SELECTING A SALON
No matter how tasty or vast the drink selections are,cleanliness is the single most important factor youneed to consider when choosing a spa or nail salon.The best spas and salons not only look neat andclean, they sanitize each station after every custom-er, and either use disposable tools or provide youwith your own set of tools on your first visit. Before
you make an appointment, Google reviews of thesalon and make sure the salon is licensed; licensesmust be on display or in a folder upfront. Word ofmouth is a great way to find a salon and a talentednail tech or masseuse. Ask a friend where she goesand which nail technician she prefers, and then callahead for an appointment.
provide services for both men
and women, Nguyen con-
tinues. Appointments
are suggested.
The Rotica Nail Bar offers
manicures, pedicures, artificial
nails, facials, waxing, makeup
and eyelash extensions. A
complimentary soda, glass of
wine, or mimosa is available
with services that take 45
minutes or more. Enjoying a
drink while getting your toes
done makes the experience
feel a little more pampering,
says Monique Whitfield, salon
manager and nail technician at
Rotica. Our goal is to
pamper our customers as
much as possible.
Spirits at the salon are
gaining popularity around the
country, and more salons are
getting on the bandwagon. For
a minimal investment typi-
cally a liquor license and a few
cases of beer or wine an
owner can keep the chairs full.
One Tallahassee salon owner
says her evening and weekend
sales have increased by 30
percent since offering a com-
plimentary glass of wine. For
the patrons, its a fun night out
with a little extra kick.
DIY OPTIONS
More of a homebody than a salon goer? Having afriend do your nails is cheap, fun, and lot easierthan doing them yourself. Turn nail painting intoa party by asking friends to bring a bottle of theirfavorite polish to your house. Make a pitcher ofyour favorite mocktails or cocktails and painteach others nails. For a professional salon-like
feel, pick up disposable manicure and pedicurekits at a beauty supply store. Kits typically sell
for less than $5 each. For your friendssake, make sure your feet are
squeaky clean.
tallahassee.com/health 15
By Amber Barz
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16 Your Health Magazine | November 2014
GLENN BEIL/DEMOCRAT
Attorney Mary Kane, who wasdiagnosed with multiple sclerosis
in 1985, traveled to Italy withher husband, Tim, who pushed
her wheelchair throughthe ruins of Pompeii.
COVER STORY
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tallahassee.com/health 17
LivingLARGEATTORNEYMARYKANES
LIFE STORY
INCLUDES
MULTIPLE
SCLEROSIS,RAISING
TEENAGERS,
ITALY,
A DOUBLE
MASTECTOMY
& WRITING
A NOVEL
By Marina Brown
{
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18 Your Health Magazine | November 2014
S
ome things are just
irrelevant.
At least thats the way
Mary Kane feels about it.
Fresh faced, her thick hair
conveniently cropped,
toned arms and legs readyfor action, Kanes energy seems to vibrate
into the corners of the room. In an hour,
her conversation ranges from politics to
Italian grammar to her triumphal biking of
the Vail Pass. She can empathize with
criminals she has kept out of jail as a de-
fense attorney and grow animated dis-
cussing a second legal novel that will bepublished next year. And all of this from
the sling seat of her wheelchair.
With a smile and a derisive
shrug, Kane bats away any
suggestion that multiple scle-
rosis, which she has had since
1985, is anything but inconve-
nient. Or that the double mas-
tectomy following a breast
cancer diagnosis in 2012
makes her a survivor. With
bright eyes and an antipathy
to self-pity, she says,Youre a survivor if youve
raised teenagers! Think
about it, she laughs, having
brought up twins. Thats a
real challenge!
Mary Kane was born in
Connecticut into a blue-collar
family that embodied the
essential characteristics of the
Greatest Generation. Her
father worked hard, eventually
achieving his dream of own-
ing his own small business at
the age of 50. Her mother
stayed at home and encour-
aged everyone to be all that
they could beshe was won-
derful and supportiveand let
us all dream big, Kane said.
That belief in the possible
carried on to the daughter,
when at the age of 10 Mary
heard of Attorney General
Robert Kennedys assassina-
tion. She understood him to
have been stopped in a great
quest and decided then andthere to become a lawyer, to
seek justice and to do some-
thing meaningful.
A good student, who, she
says wasnt particularly gifted,
Kane nevertheless worked
hard, attended the University
of Connecticut and was
ranked first in her freshman
Law School class. And then
after a year-long battle with
ovarian cancer, her mother
died. As devastating as it was
to the 23-year-old, she decid-
ed that in honor of her mother
who always had urged her to
GLENN BEIL/DEMOCRAT
With a strong female attorney asthe protagonist, Mary Kanes firstnovel, Southern Justice, waspublished in 2012. She is nowworking on a second.
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December20
14
Power
ofmusic
cansoothe,
energize
andengage
+
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CARE
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DIRECTORY
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latestlocal
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Everybody hates you.
There are no kudos
along the way. Youre
often representing
reprehensible people
and yet the power of the
State versus the power
of an individual is
unequal. I often think, ifnot for having wonderful
parents and many
opportunities, if not for
the grace of Godthat
could be me.MARY KANE, on being
a full-time public defender in
Colorado
investigate new horizons, she
would take a trip West. Kane
found a summer law clerk job
with the Denver Public De-
fenders Office and neverlooked back.
I loved Colorado. I took up
biking; I did aerobics; I got
married and I had two won-
derful children. She almost
forgets to mention a diagnosis
of MS. But it became just one
more issue to juggle in her
busy life.
As a full-time public de-
fender, Kane also loved doing
one of the most challenging
jobs in the legal field. Every-
body hates you, she laughs.
There are no kudos along the
way. Youre often representing
reprehensible people and
yet the power of the State
versus the power of an indi-
vidual is unequal. I often think,
if not for having wonderful
parents and many opportuni-
ties, if not for the grace of
Godthat could be me.
Eventually Kane branched out
into her own private criminal
defense practice before a
chance meeting would lead to
her coming to Florida.
While doing some legal
work in North Florida, friends
introduced her to Tim Barran-
tine, an engineer, whom then-
divorced Mary liked from thestart. But he was unavailable
and Mary was busy keeping
many other balls in the air.
Two years later, free and nev-
er having forgotten a special
connection they seemed to
have had, Tim contacted
Mary. Within two months, she
had closed her practice, taken
the Florida Bar, and made a
loving commitment to stand
by a man who also promised
to stand by her. They have
been married for 17 years.
Establishing a new criminal
defense practice in Florida
meant lots of work, but along
the way, Mary was also pursu-
ing other interests and hob-
bies. Even though Im ba-
sically very athletic, I love
needlework, she says. Her
original needlepoint design
hangs above her sofa. Pilates
and Trager, a kind of massagemeant to keep neurons com-
municating, helped the
symptoms of multiple
sclerosis. And then there
was her love of Italian.
My grandparents were
Italian, Kane said. I studied
it in high school and college
and had kept my texts down
through the years. Fascinated
with the language, literature
and culture, Mary and Tim
traveled to Italy, even though
MS symptoms were on the
rise. Can you imagine this
man pushing a wheelchair
through the ruins of Pompeii!
she laughs. Meeting in twice
weekly sessions, Mary and
other Italian speakers con-
tinue to perfect their accents.
But even as Kane decided
to wind down her practice in
2010, a new set of challenges
presented themselves. She
broke her ankle in 2011, mak-
ing the wheelchair more of a
necessity. And then, she says
with a wry, Jeez, I just
couldnt catch a break, she
was diagnosed with breast
cancer in 2012. But Kane
approached the news as she
had done with other adversity sheer practicality.I told
them, go ahead, take them
both. Ive never been that
attached to breasts anyway.
Theyre not who I am. She
does however, credit a yearly
mammogram with saving
her life and hopes that all
women will make having
one a priority.
Even as Mary was recover-
ing, her mind was busy. Re-
sponding to her husbands
suggestion that she could
create a better legal story than
some they saw on television,
she had begun to write. With a
strong female attorney as the
protagonist and perhaps
Kanes alter-ego, and her own
experience in courtroom
fireworks as foundation,
Southern Justice, her first
novel, was published in 2012.
Finally, wheeling Redher scarlet-upholstered
wheelchair to the door,
Kane is asked what
lessons for living she would
like to share with others.
She is pensive for a mo-
ment, then says, I believe that
in life, as in the law, truth is
always somewhere in be-
tween. Its context that counts.
That, just as when my Special
Forces son went to Afghani-
stan, I hope that parents will
have set an example of
strength that the child can
follow. And to not wish to
trade your life for any other.
And then she adds, And in
my case, to work at getting
stronger so that Tim and I can
go to Italy again! After all, I
havent been studying Italian
for nothing!
20 Your Health Magazine | November 2014
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22 Your Health Magazine | November 2014
Family dysfunction is an
inherited disease,
echoing painfully
through generations. Parents
are a childs first teachers,
and teachers teach what they
know. They cant teach what
they have no experience of,
what they may not even know
exists. Tallahassees Sharon
Wynn and Spirit of a Child
Foundation, www.spirito-
fachildfoundation.org, are
taking steps to change that at
the most basic level.
Dont many social service
programs address family
dysfunction? Yes, but most
step in when the family is
already broken, trying to pick
up the pieces. Spirit of a Child
provides the Superglue to try
to keep the family from shat-
tering. It provides a memory.
Spirits selected families watch as Matt Brown from U.S. Fish andWildlife service gives demonstration on endangered raptors inSnowmass, Colo. Below right: Sharon Wynn, President of Spirit of aChild Foundation, with Moochie, a child featured on Diane SawyersABC's 20/20 documentary Waiting on the World to Change. Farright: Children learning to play instruments with musician/songwriterChris Collins. Opposite page: 2nd Annual Rockin' with Spiritbenefit concert held in Tallahassee in June with VIP attendees BethRegister and her daughter, Faith.
FUNDRAISING
WITH STYLE
Spirit of a Child relieson fundraising, as domost nonprofits.SOAC, however, ap-plies its trademarkmemory-making tofundraising efforts, aswell. Organizationpresident Sharon
Wynn, a Jersey Shorenative, returned to herroots when the organi-zation hosted Rockinwith Spirit 13 at As-bury, New Jerseyslegendary Stone Pony.The historic rock club,home to countlessSpringsteen jams overits 40 years, featuredthe Marshall TuckerBand, Donovan Chap-man, and the NickClemons (son of E
Streets Clarence Cle-mons) Band at thebenefit.
In 2014, DonovanChapman performedhere in Tallahasseealong with Jeff Shieldsat Rockin with Spirit14, and last month theAloft TallahasseeDowntown teamedwith SOAC to presentWine Toss with Spirit, agrown-up version ofcarnival ring toss with
bottles of wine.If you missed out, ChrisCollins presents AnEvening with JohnDenver at the Amer-ican Legion Hall onNov. 15. Tickets, $20 atwww.spiritofachild-foundation.org or atthe door, include anelegant dessert buffet.Doors open at 6:30,and proceeds benefitSOACs Annual Parent-Child Project.
This years Parent-ChildProject will take placeNov. 28-30 on St.George Island, andSOAC hopes to serve10 local families inneed, working withGuardian Ad Litemand, funds permitting,Refuge House.
By Tricia Dulaney
Spirit of a Child believes,
The key to raising emotion-
ally healthy children is to
nurture their inner spirit with
time, presence, gentle encour-
agement, and plenty of love.
Parents of families in crisis,
however, are often over-
whelmed with the demands
of survival. If a parent is
bogged down, they cant
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tallahassee.com/health 23
spend time with a particular
child who needs more atten-
tion. We try to catch it at the
neglect level, says SOAC
co-founder and president
Sharon, before it becomes
abuse.
How? Every year SOAC
hosts the Parent-Child Pro-
ject. One parent and one
at-risk child from up to 10
families attend a retreat. Not
a serious-intervention retreat,
with somber psychologists
and group therapy and trust
falls, but a fun, action-packed
weekend in a beautiful out-
door spot, learning about the
indigenous wildlife and an
ecosystem whose existence
the families may not even
have suspected.
Sounds fun, but how doesthat help break the cycle of
dysfunction? We create a
positive family experience
from a day-in, day-out nega-
tive environment, Wynn
said. One parent, one child
in a weekend free of worry
about putting food on the
table, of yelling, of chaos. It
lets the child see the parent in
a different light. The parent
can focus on the child. The
child doesnt know anything
better, but he can know. One
participant, encouraged by
possibilities he hadnt known
existed, returned to school to
graduate in three years and is
currently working toward a
career in biochemistry.
Who gets to go? Spirit of a
Child teams with local organi-
zations to screen eligible
families. Wynn, a native of
New Jersey, founded SOAC in
2005 along with Catherine
Sanchez and Cindi Lou Ward.
Families from areas such as
Camden, N.J., have participat-
ed in Parent-Child Projects in
the Colorado mountains andon the Chesapeake Bay.
Here in Tallahassee, SOAC
is working with the Guardian
Ad Litem program to identify
families for this years Project
on St. George Island. SOAC
will partner with Journeys of
St. George Island to provide a
science education-based
weekend which includes
kayaking, f ishing, dolphins,
historical tours, a pizza party,
and a Ring of Fire circle.
Wynn and her fellow board
members hope to raise
enough money to fund 10
families. Not one bit goes to
general administrative costs,
Wynn said. Nobody gets
paid. This isnt about feeding
our pockets; its about helping
more and more families.
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24 Your Health Magazine | November 2014
For most people the
word massage
conjures images of
an afternoon of
blissful indulgence
at a spa, or perhaps a profes-
sional athlete getting a rub-
down after a big game. But
there is far more to massage
than those common images
suggest. According to a recent
report from the Mayo Clinic,
the benefits of massage go
well beyond relaxation or
rehabilitation of overused
muscles. Massage is beneficial
for ailments and conditions
including headaches, digestive
problems, anxiety, and nerve
pain, as well as sports injuries
and stress.
The magic of touchWhile there are many reasons
for the wide-ranging therapeu-
tic benefits of massage, per-
haps one of the most pro-
found and one not often
acknowledged is the value
of touch. Research has shown
that being touched by another
human being reduces the level
of the stress hormone cortisol,
a chemical that when too
plentiful can contribute to
inflammation and weaken the
immune system. Many studies
point to the benefits of touch,
yet hands-on therapy is a rare
thing in this era when many
physicians are often unwilling
to touch their patients.
If you think massage might
be useful for what ails you, but
arent sure, or dont know
ALTERNATIVE HEALTH
Powerof touchMASSAGECAN DO MORE THAN JUST RELAX YOU
By Avery Hurt
Research has
shown that being
touched by
another human
being reduces the
level of the stress
hormone cortisol.
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tallahassee.com/health 25
choose is licensed. It is also a
good idea to find out what
kind of training and how much
experience he or she has.Friends, relatives and other
health-care providers can offer
recommendations, so ask
around. You wouldnt choose
a doctor from the phone book;
you should give your choice
of massage therapist just as
much consideration.
And if you just want a good
relaxing muscle workout, you
may not need a professional atall. A variety of popular books
are available to give you the
basics of self-massage. Or you
and your partner can learn
massage and work on each
other. The classic resource is
The Massage Book by
George Downing. First pub-
lished in 1972 and still in print,
the cool 70s vibe of this one
may actually add to the relax-
ation (a few candles or some
patchouli incense wont hurt
either). Of course a quick visit
to the library or bookstore or
Amazon will turn up many
other options for learning
do-it-yourself massage.
Whether you just need a
little help relaxing or have
serious health issues, massage
may be the best way to get the
hands-on help you need.
what kind of massage would
be best, dont worry. A well-
trained experienced massage
therapist will know what to do
and what not to do. In
therapeutic massage, a part of
the every initial session in-
volves an examination to de-
termine just what your needs
are and how they can be ad-
dressed by massage, explainsGuihong Chen, licensed
massage therapist and
owner of Chens massage
clinic in Tallahassee.
A kinder,gentler personAll this is not to say that you
shouldnt get a massage just to
relax and indulge yourself. Its
hard to beat massage as an
antidote to our overworked,
under-rested society. While
most of Chens work is thera-
peutic, she says that a relaxing
massage can not only improve
your day, it can improve your
personality as well. People
need to be relaxed. It will help
you be a better person, she
says. When you are relaxed
you are kinder. Many of her
patients are sent by their
spouses, she says. When
someone gets a little too grou-chy their partner says,
Go see Chen!
Shop aroundFinding a good massage thera-
pist isnt hard, but you do need
to make sure the person you
POPULAR TYPES OF MASSAGE
There are many types of massage. Here are a few of the most popular: Swedish Massage: This is the little black dress of massage. Whenpeople say massage with no further description, they are usuallytalking about Swedish massage.
Deep Tissue Massage: As the name suggests, this type of massageinvolves working with deeper layers of muscle than does a basic mas-sage, and is often used to rehabilitate injured muscles and relievechronically tight muscles.
Reflexology:This modality involves pressure on specific points inthe hands and feet.
Myofascial Release: This therapeutic technique involves gentle,sustained pressure on connective tissue and is often used to relievemusculoskeletal pain.
If you just want a goodrelaxing muscle workout,you may not need aprofessional at all. A varietyof popular books areavailable to give you thebasics of self-massage.
Burning
patchouli
incense
during a
massage
may help
you relax.
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26 Your Health Magazine | November 2014
MENTAL EXERCISE
GETTINGYOUR
BRAIN IN
GEARArguably the mostimportant muscle, yournoggin needs exercise
The kids are in their
classrooms with
stuffed backpacks and
juicy apples in their
lunch boxes. As teachers mold
their growing minds, students
are making critical connections
between different areas of the
brain. There are new words to
read, math problems to solve,
science experiments to explore.
Just because youre not
getting on the school bus each
day doesnt mean you should
stop flexing what is arguably
the most important muscle
your brain.
You help your heart by
eating right and working out,
you love your lungs by not
smoking and you benefit
By Mackensie SmithSpecial to Gannett
ILLUSTTATIONS BY
ISTOCKPHOTO/
THINKSTOCK
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tallahassee.com/health 27
your brain by flexing it
with exercises.
Really, the health of your
brain is a full-body issue, said
Valerie Stickel-Diehl, a case
manager at the Ruan Neurosci-
ence Center at Mercy Medical
Center in Des Moines, Iowa.
One of her roles is to provide
information for patients with
any brain-related diagnosis.Being physically, mentally,
socially active and having a
good diet are essential, said
Dr. Heike Schmolck, a behav-
ioral neurologist at Mercy. If
you look at big groups of peo-
ple, the ones who are active are
better off.
Schmolck focuses on neuro-
degenerative diseases, includ-
ing diagnosis and treatment of
dementia, epilepsy and neuro-
muscular issues.
You cannot change your
past, family history or DNA, but
you can take precautionary
steps to stay sharp. The next
time you toss out that interest-
ing fact, tell a witty tale at the
cocktail party and remember
everyones name, thank these
helpful, free and low-cost op-
tions for keeping your noggin in
tip-top shape.
Exercise your organIf someone were to ask whats
the best way to prevent cogni-
tive loss, I would say exercise,
Schmolck said.
Exercise increases your
heart and lung capacity, which
assists the brain in receiving
enough oxygen. Aerobic activ-
ity releases dopamine, associat-
ed with the reward and plea-
sure centers in our brains.
Study after study in mul-
tiple fields show that regular
exercise it doesnt have to be
extensive helps to maintain
brain health and prevent the
onset of dementia,
Schmolck said.
She also noted that people
perform better on intelligence
tests after regular exercise.
The physical activity doesnt
have to be high-intensity.
Schmolck recommends de-
mentia patients engage in at
least 30 minutes of moderate-
level aerobic exercise such
as biking, swimming and walk-
ing four times a week.
For such patients, exercise
also helps maintain brain func-
tions and slows regression.
Start good habitsSnuff out the cigarettes. Chron-
ic smoking, research shows,
may be linked to the break-
down of parts of the brain.
One of the best tips I could
give is to stop smoking, Stick-
el-Diehl said. Quitting smoking
is one of the hardest things to
do. You can hire personal train-
ers and coaches to help you
lose weight and exercise, but
smoking is really tough for
people to give up.
The experts at Mercy Med-
ical Center also recommend
controlling diabetes and blood
sugar as an essential tip for
brain health.
You are what you eatSchmolck recommends avoid-
ing processed foods packed
with preservatives, additives
and fats that the brain does not
need. Instead, she said, try aMediterranean diet, which is
packed full of plant-based foods
such as fruits, vegetables and
legumes cooked with healthy
fats like olive oil and treated
with flavorful spices. She also
recommends more fresh fish
and poultry.
Hello, hobbiesGardening, writing, painting
hobbies not only make you more
interesting as a person, but they
keep your brain churning.
Activities, like games, crafts
and reading are great because
they involve thinking,
Schmolck said. Anything that
keeps the brain busy is good for
the brain.
The challenge of this can
come with age and mobility.
The older you get, the
harder you have to work to do
the things you love, Stickel-
Diehl said. Other physicalissues can keep you from being
involved and engaged. And,
with aging youre more at risk,
more fragile, and it becomes
harder to keep the whole
body healthy.
Stay socialThe growth of social media
makes it far too easy to talk
through a screen. Its time to
turn the smartphone off and
meet up with friends, go to a
networking event and volunteer
in the community.
Man is a social animal; the
brain enjoys social activity,
Schmolck said. People that are
actively involved with their
community and family are
bettering their brains more than
those who are not.
Learn a language
Knowing a second languagenot only prepares you to travel
on a grand adventure but also
challenges your brain. Check
out the free language apps that
are available or work with
the more-intensive Rosetta
Stone program.
Make musicYou know that one friend who
plays guitar in the Jimmy Buf-
fett cover band who keeps
trying to get you to play? Now
is the time to invite him over for
a drink and let him give you a
lesson or two.
Making music brings
different sections of the
brain together in harmony.
Its a mix of theoretical
mathematics, hand-eye coor-
dination and memory, among
other skills.
}Exercise increases your heart andlung capacity, which assists the
brain in receiving enough oxygen.
Aerobic activity releases
dopamine, associated with
the reward and pleasure centers
in our brains.
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B SHARPS
JAZZ SOCIETY
ARTIST SERIESNov. 1, 8 p.m.
Akua Allrich will be the firstperformer in The B SharpsArtist Series. Akua has per-formed in all the majorNorth East Jazz Festivals,and she has created a Trib-ute performance to MiriamMakeba and Nina Simone
among all her other songselections. Cover is $20, $50with dinner. For more in-formation, go to www.b-sharps.com/.
GOODWOOD JAMSNov. 1, 4-11 p.m.
Goodwood Museum andGardens hosts its third an-nual Goodwood Jams, aone-day music festival set
on the lawn of the historicGoodwood museum andgardens. Bring your ownseat. Performers includenationally acclaimed, Rob-ert Earl Keen, and two Tal-lahassee favorites Tisham-ingo and The Fried Turkeys.A variety of food truckcuisine and beverages ac-company the evening. Cashbar is available. General
admission $40, VIP tickets$100. For more information,call 850-877-4202 or go towww.goodwoodjams.com/.
ARTISANS IN
THE GARDENNov. 15, 9 a.m.-5 p.m.; Nov.
16, 10 a.m.-4:30 p.m.
Tallahassee Nurseries, 2911Thomasville Road, will hostthe 18th Annual Artisans in
the Garden Nov. 15-16. Thisyears two-day event willfeature over 60 artists andcraftsmen, school art classdisplays, food trucks, andlive music, all presented in a
wonderful park-like setting.Please join us for a funweekend and get someChristmas shopping donetoo! Call 850-385-2162for details.
AROUND TOWN
Lori Martin plays with a cat durinprevious Artisans in the Garden aTallahassee Nurseries.
PHOTOS FROM DEMOCRAT FILES
18th annual Artisans in the Gardat Tallahassee Nurseries is Nov. 15this year.
28 Your Health Magazine | November 2014
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tallahassee.com/health 29
MICKEE FAUSTS
20TH ANNUAL
PUNKIN CHUCKNThe Mickee Faust Club hostsits 20th annual PunknChuckn at Mickee FaustClubhouse in the RailroadSquare Art Park, 623 Mc-Donnell Drive. Tallahassee,FL Participants have their
pumpkin weighed, judgedartistically and agricultur-ally, then toss it as far asthey can. $2 entry fee. Formore information, call850-212-1897 or go towww.mickeefaust.com/.
NORTH
FLORIDA FAIRNov. 6-16
Areas largest agriculturalfair featuring 4H and FFA
competitions and exhibits,livestock show, arts andcrafts, live entertainment,carnival rides, games andfood at North Florida Fair-grounds, 441 Paul RussellRoad. Admission is $7 adult,$4 children ages 6-12, freefor children ages 5 andyounger. Live music perfor-mances vary by day. Formore information, call 850-671-8400 or go to northflor-
idafair.com/.
MIKE EWEN/DEMOCRAT FILES
A lit up Ferris Wheel istransformed into a swirl ofcolor in this time exposure.The North Florida Fair is ablaze of color and sound asthousands of people trekto the fairgrounds to enjoycorn dogs, rides and localmusic. The fair runs Nov.6-16 this year.
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OPENINGNIGHTS: JAKESHIMABUKURONov. 10, 7:30-9:30 p.m.Ukulele wizard Jake Shima-bukuro, declared a musicalhero by Rolling Stonemagazine, will perform inOpperman Music Hall,Kuersteiner Music Building,
114 N. Copeland St., as partof the Opening Nights Se-ries. Shimabukuro cameinto the public eye in 2006by means of a YouTubevideo performance cov-ering George HarrisonsWhile My Guitar GentlyWeeps. For more informa-tion, call 850-644-6500 orgo to openingnights.fsu.edu/performers/
jake-shimabukuro.
MANNHEIMSTEAMROLLERCHRISTMASNov. 17, 7-10 p.m.
Created by Grammy Award-winner Chip Davis, theshow will feature modernChristmas music by Mann-heim Steamroller alongwith multimedia effects atthe Civic Center. Ticketprices vary. For more in-
formation, go to tlccc.org/.
TALLAHASSEETURKEY TROTTUNE-UPNov. 23, 1 p.m.
Gulf Winds Track Club addsa new twist to this yearsrace with a warm-up run atCascades Park. In additionto being the place to regis-ter and pick up your racenumber, T-shirt and pack-
age for the TallahasseeTurkey Trot, Cascades Parkwill feature a Turkey TrotFestival. The Turkey TrotTune Up (approximately6K), is more of a friendshiprun than a race. The runwill start in the Park andwork its way to All-Saintsand down to RailroadStreet and include a bit of
Gaines Street and MadisonAvenue returning to thePark for the festival. Partici-pants in the Tune Up Runare requested to donate($5) to the Turkey Trot He-roes Program. You can des-ignate any of the beneficia-ries of the race (RefugeHouse, The Shelter and the
Boys & Girls Club). Runnersmust register online. TheFestival will include post-race refreshments, a sneakpeak at the food of thefuture in Cascade Parksnew restaurant, and therewill be experts in fitness(from massage to the doc-tors of Tallahassee PrimaryCare and Associates to therunning experts at CapitalCity Runners.) Music willinclude W2 (Walker-Webb)and Bill McGuire. Regis-tration and Packet Pick upwill start immediately afterthe Tune Up Run ends or2-5 p.m. Learn more at tallyturkeytrot.com
TALLAHASSEETURKEY TROT15K/10K/5K/1MNov. 27, 8 a.m.
The traditional Thanks-
giving morning races allstart in SouthWood, onEsplanade Way betweenMerchants Row and Shu-mard Oak. The Turkey Gob-bler, which is a great racefor kids and walkers, is a1 mile fun run/walk thatstarts at 8 a.m. The 5K, 10Kand 15K races start at8:30 a.m. Participants maypick up packets at the Mu-sic Fest on Nov. 23 at Cas-
cades Park, or at CapitalCity Runners Store Nov.24-25and Nov. 26 at 1817Thomasville Road. Earlyregistration and packet pickup is encouraged to assureyou get a Turkey TrotT-shirt. Learn more attallyturkeytrot.com.
ISTOCKPHOTO/THINKSTOCK
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