Thrive

Spring 2018

Health Guide

COMMUNITY

CARE

DUDE, FACE YOUR FEAR A publication of the

Fredericksburg S tandard Radio Post

Time to get a physical, guys

 P. 8

Playing together, equals staying healthy together

PLUS,

Skin care, walking routes, healthy sleep and more  INSIDE

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Advertising Index B Bains, Leigh Anne, MD..........................24 Barsch, Tim, DDS...................................24 C Celeste Care of Fredericksburg...........21 Cornerstone Clinic.................................25 Creek Street Dental...............................26 Cryothrive...............................................27 D Dickerson Chiropractic & Acupuncture.....................................20 E Eye Country.............................................12 F Fredericksburg Clinic............................ 16 Fredericksburg Dentistry......................31 Fredericksburg Eye Associates............23 Fredericksburg Physical Therapy.........23 G Good Samaritan Center..........................4 H Hardison Chiropractic Wellness Center...............................................25 Heritage Place..........................................2 Hill Country Advance Foot & Ankle..... 15 Hill Country Audiology.......................... 15 Hill Country Memorial............... 13, 19, 32 Hill Country Neurology, PA.....................9 Holmes, Darin W., DDS.......................... 18 J Joseph Financial Partners.....................20 K Keith Stehling Insurance........................ 16

Kerrville Oral & Maxillofacial Surgery..............................................23 Knopp Healthcare....................................5 L Love, C. Lance, MD................................30 LPL Financial.............................................6 M Main Street Urgent Care.........................8 Majors Dermatology.............................. 12 Mid-Texas Health Care Assn.................30 Mills & Associates Physical Therapy.............................................22 MRI Now................................................. 17 P Prescription Lab.......................................6 R Rickerhauser, Ron, PhD......................... 14 S Sant’Anna, Dr. Susie.............................. 10 SEE Wellness..........................................25 SM&PT.................................................... 11 Stehling, Will, DDS.................................24 T Texas Hill Country Orthopedics & Sports Medicine.................................9 Texas Sleep Docs.....................................3 U U.S. Dermatology...................................27 V ValuMed Pharmacy................................ 15 W Walker, Michael, MD ......................... 7, 19

Article Index Keep Kids Moving .................................... 3 Volkssporting ............................................ 6 Good Samaritan Center ......................... 8 Skin Care ................................................... 10 Farmer’s Market ...................................... 13 HCM Support Groups .......................... 16 County Extension Programs .............. 18 Healthy Sleep .......................................... 22 Food safety............................................... 24 Bodies in Motion ................................... 26 FISD Community Ed ........................... 28 ON THE COVER: Hundreds of runners from the region take part in the Wildflower 5K & 10K Run/ Walk each spring to compete and stay healthy. — ­ Standard-Radio Post file/Yvonne Hartmann

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Stonewall Elementary students compete for the balls in a six-ball soccer match.

From left are Ismael Juarez (front), Everett Kirchner and Colt Jackson (back), Khloe Williams and Adyson Schneider. – Photo by Christine Granados

Educators find inventive ways to keep kids moving

By Christine Granados

Controlled chaos is the best way to describe six-ball soccer, a game Coach David Perez invented as a way to get every student active at Stonewall Elementary School.

“I started it because fifth graders were obsessed with soccer and there were just a few kids who played,” he said. “I saw a lot of kids walking around, so I made up a game where kids who don’t [normally] get the ball get involved.”

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At left, chaos ensues as second graders descent on the third grade goal. Second graders are wearing blue pennies and third graders are in red. From left, Connor Simms, Gus Sumners, Jake Smoot, Grant Kenney, Kate Maenius, Tripp Barnett, Law Drozd and Adyson Schneider are all in when it comes to six-ball soccer.

It started out as two-ball soccer, morphed into three balls and finally six-ball soccer.

The final iteration of the game has two goalies on each team and no out of bounds.

“So one student can’t really run with a ball, they have to pass,” he said.

“This way everyone gets involved.”

Perez’s main goal is to get students moving, since he said he only has them for 30 minutes a day.

“I try to keep them as active as I can,” he said. “We start each class with stretching. I want them to stay flexible.”

Schools in Texas are mandated under Senate Bill 530 of the 80th Texas Legislature (2007) to give third to fifth grade students 135 minutes of exercise per week.

Perez, who has been at Stonewall for eight years, manages to get students moving with made up games, a series of stations and outdoor games like capture the flag and races on the track.

He also inspires by giving students role models to emulate.

He posts photos on the gym walls of athletes, who were Stonewall students, and play on middle school and varsity teams in Fredericksburg — Dax Dietrich, Christian Avilez, Aubrey Sultemeier and Calvin Todd.

Elementary school students are still trying to break Andrew Kendrick’s record for most laps around the track in 30 minutes — 22.

He also holds the record for most laps in a school year at 205.

In photo on the left, first graders (left to right), Creek Perez, Dalia Moreno, Kameron McKinnon and Harrison Drozd finish their laps around the track during PE at Stonewall Elementary School.

See KIDS HEALTH page 5

We would like to thank Hill Country Memorial as well as the specialists and dentists who help us help the uninsured in our community. You are the living embodiment of the Good Samaritan.

For more information about our medical and dental services for uninsured families and individuals, please contact us Monday through Thursday at 830-990-8651, or visit us on the web at www.goodsamfbg.org.

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KIDS HEALTH

Blake Lindeman barrels around a gallon bucket during Fredericksburg Primary School’s Rodeo Day in April. – Photo by Patricia Smith

Cont. from page 4

Primary school At the Fredericksburg Primary School, Coach Patricia Smith does not have a state physical fitness mandate for pre-kindergarten to first grades. It begins in third grade.

Still, she gets students every day. Her most popular activity is the Walking Wednesday program.

“I invite a parent or family member to walk and talk on our minitrack [Six laps on the track makes a mile. It’s an easy healthy choice of exercise,” she said.

A reward for students who walk the track is to get into the 100 Club. When they finish 100 laps, Smith engraves their name onto a dog tag-style necklace that shows their accomplishment.

“When the first kid wears their necklace, then kids start doing 20 to 30 laps a week,” she laughed.

Throughout the year in PE, the focus is on exercising to remain heart healthy, eating correct portions, maintaining consistent sleeping habits and fending off diabetes.

Smith’s mantra is: “If you don’t have a healthy body to keep your brain functioning, then what good are academics?”

The Fredericksburg Elementary annual field day is called Rodeo Day. Students stayed active all day long with barrel racing, horse shoe tossing, stick horse, potato sack and wagon wheel relays. They learned about horseback riding, horse shoeing and petting zoo animals.

“If we start young in teaching healthy habits, the better quality lives our children will lead,” Smith said.

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Walking routes for everyone A local walking club offers a way for people of all ages to stay fit.

Volkssportverein Friedrichsburg (VVF) has established five selfpaced, year-round routes for walkers to enjoy.

All five walks have been developed between 5K (3.1 miles) and 10K (6.2 miles) distances.

In addition to the three routes inside the city limits, the club has also plotted out routes at the Lyndon B. Johnson State Park and Historic Site in Stonewall and at the Enchanted Rock State Natural Area.

These walks are sanctioned by the American Volkssport Association as Year-Round Walks.

Check-in for the in-town walks is at Sunday House Inn and Suites, 501 E. Main St. The two rural walks both have starting points inside park visitor centers.

At each location, participants should ask the personnel for the Walk Box from which they can obtain maps of the self-guided walks as well as other items needed if walking for credit. The start of the walk itself may involve a drive to a different location.

It was noted that the walks can only be done during daylight hours.

Fredericksburg walks The three city walks include: • AVA Pilgrimage — This walk is a self-guided tour of the Historical District and honors the heritage of Volkssporting in America, which began here in June of 1976.

• Cemetery Walk — Participants taking this route will start at

Enchanted Rock has one of five routes established by the Volkssportverein Friedrichsburg, a local walking club. All five walks have been developed between 5K and 10K, sanctioned by the American Volkssport Association as year-round walks. — Standard-Radio Post file photos

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7 Marktplatz and will walk through two historic cemeteries in Fredericksburg.

One location — Der Stadt Friedhof — was established in 1846 when the town was founded, and the other — St. Mary’s Catholic Cemetery — was established in 1850.

The route continues on tree-lined streets on the north side of town.

• Cross Mountain Walk — The beginning location for this trek is Cross Mountain.

At the top, participants can take in a 360-degree-view of Fredericksburg and the surrounding countryside.

The 10K walk also goes to a pioneer cemetery.

LBJ State Park The route at LBJ State Park and Historic Site will take walkers to the Sauer-Beckmann Living History Farm where life in the rural areas of the early-1900s is shown daily by living history demonstrations.

A 10K route also takes walkers along Ranch Road 1 and the banks of the Pedernales River.

A second 10K trail starts at the schoolhouse and continues through the LBJ Ranch to the Texas White House. The two 10K routes can be combined for a 20K distance.

The park has initiated a new walking and biking trails project, which will be incorporated into new Volksmarch routes, as appropriate.

LBJ State Park and Historic Site is located in Stonewall, 15 miles east of Fredericksburg on U.S. Highway 290.

While the park operates year-round, the facilities are open from 8 a.m. to 5 p.m., closed only on Thanksgiving, Christmas Day and New Year’s Day.

Enchanted Rock The route at Enchanted Rock State Natural Area, located 18 miles north of Fredericksburg on Ranch Road 965, will give hikers a variety of routes, including a more-rigorous option of walking up Enchanted Rock itself.

Dominating the park is a large pink granite exfoliation dome that rises 425 feet above ground and 1,825 feet above sea level.

Gates open at 8 a.m. and the office opens at 8:30 a.m.

The entry fee to the park is $7 per person age 12 and older. Texas State Parks Pass holders get in free.

Rules for Walks For all walks, people desiring credit from AVA will pay $3; all others may walk for free, although donations to help with printing expenses are appreciated.

Also, all participants are required to register, carry a start card and return the card to the start point.

Anyone may participate, although children under the age of 12 must be accompanied by an adult.

Pets are welcome, must be kept on a leash and are not allowed in the buildings or on the dome itself.

These events may be done during daylight hours only.

More information is available by contacting Dave Roberts at dlroberts34@hotmail.com or calling 830-992-7584.

The VVF website is www.walktx.org/AVA1.

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Man up and get a physical

By John Willome GOOD SAMARITAN CENTER

Men are pitiful when it comes to going to Hours: 9 a.m. to 5 p.m. Monday the doctor. I know because I’m in that category, too. through Thursday.

Over 70 percent of the medical appointAddress: 140 Industrial Loop, Suite ments at The Good Samaritan Center are for 100 female patients.

Telephone number: (830) 990-8651 Why? Because men treat annual physicals like almost all of us treat our dental health — we lifestyle changes that will head it off and slow only go when we are motivated by fear or its progress. pain.

The longer you slow the progress, the less There’s a great irony in the fact that I work medication you’ll have to take, and you’ll for The Good Samaritan Center, a charitable have fewer complications down the road. medical/dental/counseling clinic, and yet I But it will ONLY happen if you know early. am one of those typical guys who ignores I laughed out loud at one of the questions getting an annual physical. they gave me on a piece of paper at my last Or at least I used to be. physical: I feel past my peak — Y/N. Oh, how I have judged others for not takHa! Yes, I feel past my peak.

Willome ing care of themselves or getting something As I close in on 50, I feel the changes hapchecked out only to be convicted of my own pening with age. I am an avid cyclist, but I’m hypocrisy. not as strong as I was in my 30s.

I finally started getting an annual physical in my mid-40s because of My wife and I moved ourselves last year. I swore I’d never do that a health scare my older brother experienced. He was diagnosed with a again. life-threatening disease in his mid-40s and one day it occurred to me It’s okay. It’s natural. that I should probably start getting myself checked, too.

But I also have to admit that these are just the changes I can see.

It’s scary to go that first time.

There are all kinds of things happening within my body that only What will they find? Will I have diabetes? How’s my cholesterol? Do scans, tests and examinations by professionals will reveal.

I really want my weight to be officially documented? If something is If you are insured, your insurance probably covers an annual exam, wrong with me, I’d rather not know and let ignorance be my ally. so take advantage of it.

I finally had to submit to two basic facts: If you are not insured, and you think you might qualify for The 1. If I go in and there is something wrong, the earlier they catch it, Good Samaritan Center’s services, then contact us to get set up for the simpler and less-invasive the treatments will likely be. your first visit.

2. If I’m healthy now, they can use my blood results and records to And if you have that little nagging thing that you’ve been ignoring, I compare to later results as I age. Doctors call this getting a baseline. encourage you to go ahead and get it checked out.

Did you know that you can develop chronic diseases over time?

Ultimately, ignorance is not bliss — it’s a trap.

For example, in your 30s, you might be perfectly fine, but as you age, you can develop something like pre-diabetes. If you catch the John Willome is the executive director of The Good pre-diabetes as soon as it starts to happen, then you can likely make Samaritan Center.

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Keeping your shell safe

By McKenzie Moellering Standard-Radio Post reporter

With the summer months approaching and the community spending more time outside, many often neglect taking care of their skin.

According to a study done in 2015 by the Centers for Disease Control, fewer than 15 percent of men and 30 percent women use sunscreen regularly on their face or other exposed skin when outside for more than one hour.

Without the use of sunscreen, there is an increased chance of exposure to ultraviolet rays which can lead to sunburns or even skin cancer.

“Nearly five million people are treated for skin cancer every year, meaning there are about 76,000 new cases of melanoma every year,” an infographic from the CDC stated.

Sun protection On the bright side, there are many simple things that one can do to keep their skin safe and healthy, according to dermatologist Michael Majors, M.D. “I would encourage people to keep it as simple as possible, this is not something that needs to be complicated,” Majors said. “Most products on the shelf meet the standards set by the Food and Drug Administration.”

Majors encourages patients to seek out a sunscreen with a minimum

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11 SPF of 30, contains pure zinc and stays on through the sweat. It should also block UVA and UVB rays. If skin cancer is common in the patient’s family, a different regimen would be set.

“If you are going to spend time out in direct sunlight, you need to be wearing sunscreen,” he said. “As a result, you should reapply every four hours or every two hours if you are sweating or in the pool.”

In addition to sunscreen, Majors recommends clothing that protects from UVA rays. Broad-rimmed hats are becoming more common in style but they also provide sun protection.

There also sunglasses and lip balms that can help.

“There is a lot of great clothing like shirts and hats that are great for protection from the sun,” he said. “Anything that is loose and light in color can also work. Long sleeves are great protectors but that can be harder to adjust to in the Texas heat.”

For anyone that will be spending time outside for an extended amount of time, they should seek shade as often as possible.

“If there is an opportunity to seek shade, do it,” Majors said. “It adds protection, is cooler and you are going to have less exposure to those harmful rays.”

He also notes that this is not something to obsess over but rather be mindful of.

Sunburns Sunburns are the most common result of overexposure to the sun.

As a result, skin gets dry and can often be uncomfortable.

“Your skin dries out fast, so it is best to moisturize with pure aloe or a lotion containing aloe,” Majors said.

For severe burns, he recommends taking ibuprofen or naproxen for 8-12 hours to manage the pain and prevent further skin damage. If blistering occurs, it is best to seek medical attention.

“

If you are going to spend time out in direct sunlight, you need to be wearing sunscreen.

”

– Michael Majors, MD, PA

Tanning While indoor tanning is declining among young adults, nearly 10 million Americans still tan every year, according to the CDC. The CDC states indoor tanning increases the risk of skin cancer including the deadliest form, melanoma.

“There is really no safe way to tan,” Majors said. “The thinking is that if people get a tan, they won’t burn, but the tan is still causing damage, increasing the risk of cancer.”

Majors said self-tanners can be applied as they are FDA approved, and leave just a tint on the skin, making them much safer than indoor tanning.

Young children Young children are at the highest risk for skin damage.

Majors recommends that children in their first year of life should not be in direct sunlight for more than an hour.

Like with adults, there are many kinds of clothing, such as rash guards and See SKIN CARE page 12

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SKIN CARE

Cont. from page 11

hats, that help protect exposed skin.

“There isn’t really a safe option for younger kids but it is best to keep them in the shade and to wear protective clothing,” Majors said.

Key take-aways Above all, Majors said keeping skin safe and healthy doesn’t have to be a chore.

Plan ahead and bring sunscreen and water if exposed to direct sunlight.

Seek shade whenever possible. Invest in protective clothing that can reduce direct sunlight exposure.

Use aloe and lotion when experiencing sunburns.

Contact a dermatologist with any questions or concerns or to develop and specific skin-care regimen.

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BRINGS IN FOCUSED ON FRESH: MARKET NEW VENDORS

By McKenzie Wedel Standard-Radio Post reporter

Fresh and locally sourced products is the main focus at the Fredericksburg Farmer’s Market.

The market, which opened in early May and continues throughout the summer months, is always looking to bring in new vendors.

Summer treats New to the line-up this year is Steel City Pops.

“We are always looking to bring in new people to sell their products here and we found out about this company and just fell in love with what they do and what they sell,” FFM creator David England said.

Steel City Pops, which has locations across the state of Texas as well as in other parts of the country, produces frozen pops made from fresh fruit and organic cane sugar that are gluten-free. Some options are also dairy-free.

Flavors include strawberry lemonade, lavender lemonade, mango habanero, dairy-free banana, coconut and lemon cream. But, the menu changes along with the season, giving customers something new to enjoy.

“As peach season approaches, we will also be teaming with local peach orchards to make a peach-flavored option,” England said.

England and Steel City Pops employee Josiah Barrios both agree that it provides an option that everyone can enjoy.

“I have friends who are vegan and don’t eat ice cream but this allows them to be a part of the experience and enjoy a summer treat,” Barrios said. “It also gives parents a healthier option to give to their kids.”

Yves Erichot enjoys a lavender lemonade frozen pop from Steel City Pops. The company produces frozen pops made from locally sourced ingredients. — Standard-Radio Post/McKenzie Moellering

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FARMERS MARKET

Cont. from page 13

England is excited to have them be a part of the growing farmer’s market community.

“For us this is really an interesting marriage of a company with 21 stores and they want to come to Fredericksburg and be a part of this community,” England.

“Our locally-sourced list is always expanding wherever we are,” Barrios said.

Fresh meat Another vendor making a name at the summer market is Kayte Graham of Zanzenberg Farms, which is based out of Center Point.

Graham and her husband raise heritage breed pigs, which roam freely in her pasture.

“These are old-world breeds that used be raised on farms and homesteads and are actually in danger of extinction because they are being run out by commercial pigs,” Graham said. “These pigs are also meant to be outside, which is why they aren’t used commercially.”

The pigs are fed peanuts, barley, whey and dairy, giving the pork a sweeter and fattier taste and cut.

“Because they eat so well, it actually contributes to our health since the pork is healthier and it has more fat in it, which is actually good for us,” Graham said. “The sweetness from the milk is stored in the fat, so even that gives it more flavor.”

While Graham is partial to her home-grown, farm-to-table pork, she says that it can’t even compare to what is sold in most grocery stores.

“Pork is commercially raised to fit the quantity, so when people come to the Farmer’s Market they are often surprised to see pork being sold here,” she said. “It also is a little more expensive than what you find at a grocery store but it’s a completely different product, with more flavor.”

Kayte Graham, right, of Zanzenberg Farms in Center Point, explains different cuts of pork produced from her farm of heritage pigs to Patty Broughton. Graham sells all cuts of pork from pork chops to bacon to sausage patties and links.

— Standard-Radio Post/McKenzie Moellering

Graham sells every cut from pork chops and shoulders to bacon to sausage patties and links.

“It’s not realistic to have everyone in America raise pigs, so we try and do our part to connect with the community and educate them on the pigs we raise, so they can support local agricultural,” Graham said.

The Market The Fredericksburg Farmers Market is held every Thursday from 4-7 p.m. at Marktplatz.

It will be open until August.

It also features fresh produce, wines, cheeses, baked goods, pizzas, honey and more.

“Shop for local agriculture and viticulture in Fredericksburg,” England said. “It is a great way to support the local community.”

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Lean on me Support groups offer social connections for mental health Whether for education or emotional support, a group gathering can provide a welcoming, friendly environment to pursue healing and wellness.

Hill Country Memorial offers the following support groups free to the community.

Cardiac Support Group The Cardiac Support Group meets the first Thursday of each month from noon-1 p.m.

The group is open to anyone interested in maintaining heart health.

Dr. Kevin Gallagher and other experts discuss current health topics, and a light, heart-healthy lunch is provided.

Call (830) 997-1358 for more information.

Sessions are held in the HCM Learning Center at 1020 State Highway 16 South.

Remaining 2018 dates include June 7, July 5, Aug. 2, Sept. 6, Oct. 4, Nov. 1 and Dec. 6.

Hill Country Memorial Sleep Technologist Theresa Cochran demonstrates how one’s airway is constricted by obstructive sleep apnea. — Submitted photo

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17 Alzheimer’s and Dementia Support Group The Alzheimer’s and Dementia Support Group meets the first Tuesday of each month from 2-3 p.m.

Led by social worker Brook Bodenhamer, the group is open to caregivers of those with Alzheimer’s or dementia.

The group meets in the second floor conference center in the Brune Building at 808 Reuben Street.

Remaining 2018 dates are June 5, July 3, Aug. 7, Sept.

4, Oct. 2, Nov. 6 and Dec. 4. Call (830) 997-1335 for more information.

Living with Loss Support Group Living with Loss is a bereavement support group for anyone who has suffered any kind of death or loss.

Counselors provide strategies for coping and emotional support. Groups meet for six weeks, and participants are encouraged to attend all sessions.

Call HCM Hospice at (830) 997-1335 for information.

Quit Smoking Support Group The Quit Smoking Support Group meets on Wednesdays from noon-1 p.m.

The group provides strategies and encouragement for anyone trying to kick the habit.

Call Dawn Sparrow at (830) 997-1355 for information.

The HCM Wellness Center is at 1006 State Highway 16 South.

Sleep Apnea Resource Group The Sleep Apnea Resource Group meets the second Tuesday of each month from 1-2 p.m.

The group connects people with tips and tools they need to treat sleep apnea.

Experts discuss using positive airway pressure masks, equipment maintenance, and social and emotional issues.

Participants can also bring their equipment for inspection.

For more information, call (830) 990-6649 and leave a message including name and phone number.

The group meets at the HCM Sleep Lab, 1002 North Llano Street (State Highway 16 North).

Remaining 2018 dates: June 12, July 10, Aug. 14, Sept.

11, Oct. 9, Nov. 13 and Dec. 11.

At a recent Cardiac Support Group meeting, cardiologist Dr. Kevin Gallagher discussed the types of anti-clotting medications that are prescribed to reduce the risk of stroke. — Submitted photo

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Extension office offers health, safety programs we are or to our cur“Help Texans Better Their rent activity level, but Lives” is the vision of Texas we can make small A&M AgriLife Extension. changes to get back And, Gillespie County to being healthy.”

Extension Agent Shea Nebgen She noted that Walk is helping make that goal a realAcross Texas! has ity through a number of health been recognized as a and safety programs geared Best Practice Physical toward children and adults.

Activity Program by “We have a lot of information the Texas Department available on the different proof State Health grams,” Nebgen said, “to help Services. make a difference in people’s Over the lifetimes of lives.” the 232 participants, it is estimated that 38 While some programs focus people could prevent on getting the message out the onset of diabetes about healthy choices to stuthrough increased dents, others are designed to physical activity, help adults start making those Competing at the National Food Challenge and placing third was the Nebgen said. small changes toward becoming Gillespie County team of Daylon Nebgen, Anna O’Leary and Harrison Including the cost of healthier.

Spisak. — Submitted photo lost wages and health Among the programs offered care costs, the total through Texas A&M AgriLife potential economic Extension with the help of local impact for the 2018 collaborators is Walk Across Texas!, Balance Food and Play, Health team participants is approximately $2.9 million, she reported.

Education, Better Living for Texans, Child Safety Seat Education, Child Care Education, Food Protection Management/Food Handler’s Balance Food and Play Program, and 4-H Nutrition projects.

Geared toward third graders, the Balance Food and Play program includes a set of 20 lesson plans, eight take-home reading For more information on any of the programs, contact Nebgen at assignments, four parent letters and a journal for each student.

997-3452.

Walk Across Texas!

It’s 832 miles across Texas, and participants in the eight-week Walk Across Texas! program are encouraged to Walk Across Texas.

The 2018 Walk Across Texas! program wrapped up in April in Gillespie County.

Nebgen reported that this year, the program had 232 participants, making up 29 teams.

Participants log their miles each week and report them online.

In return, she sends out healthy tips on Mondays to keep walkers motivated and then on Friday, she will send them recipes and cooking tips.

“We all have to remember that we have to start by making small changes,” Nebgen said. “It took us a long time to get to the size

Third grade teachers at Stonewall Elementary and St. Mary’s are using the curriculum which focuses on snacking on fruits and vegetables, drinking milk with meals and water with snacks, encouraging 60 minutes of physical activity each day and limiting screen time to two hours or less per day.

The program also includes the “My Plate” food guide system.

Nebgen provides the teachers with the curriculum manual as well as a teaching kit.

“The teachers don’t have to buy anything,” she said. “It’s all laid out on what to teach, the objectives and activities.”

She said the curriculum was developed for third graders because “it seems to be the grade that you can impact the most with

nutrition lessons.”

Along with the third-grade program, Nebgen also works with

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Aedon Cantu and Annabella Sione pick vegetables as part of a “Backyard Basics for Kids” program offered in cooperation between Gillespie, Kerr and Kendall county 4-H programs. — Submitted photo kindergarteners to help them understand the basic concepts of eating healthy.

Health Education Through this initiative, Nebgen often collaborates with other

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Better Living For Texans As part of the Better Living for Texans program, Nebgen partnered with the Fredericksburg Primary School to teach a weeklong nutrition series. The program focused on introducing youth and adults to eating healthier and basic food safety concepts.

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organizations to offer educational programs for youth and adults on how to make decisions that affect their own health.

“It is always exciting when the students see me outside of the classroom and they walk up to me and say ‘I am eating more fruit’ or ‘I am eating healthy,’” Nebgen said. “I know that the messages I am teaching are being remembered by the students.”

Partnering with the Fredericksburg High School HOSA students, Hill Country Memorial Wellness Center, Methodist Healthcare Ministries — Wesley Nurse Program and the Fredericksburg Independent School District, health fairs are held on the Fredericksburg elementary, middle school and high school campuses on a rotating basis.

Nebgen explained that screenings include My Plate, personal care products, sugar and fat models, vision, dental, handwashing, body mechanics, body alignment, drinking/texting and driving, pulse ox, step test, Heimlich, drug education, fast food choices, glucose screening, CPR Anytime, blood pressure, hearing and the importance of water.

Nutrition and health programs were conducted at St. Mary’s, Fredericksburg Independent School District and Kindernest Montessori School this year. The programs focused on teaching information on My Plate, hand washing, basic nutrition and calorie needs, fruits and vegetables, milk consumption, protein, carbohydrates and dietary restrictions.

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EXTENSION

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and Human Services Commission, and Food and Nutrition Services. The grant monies received help educate limited resource families through nutrition education.

Child Safety Seat Education Going hand-in-hand with health education, is Texas A&M AgriLife Extension’s Child Safety Seat Education.

Nebgen has been a certified child safety seat technician since 2003.

She said she became a technician after she washed her son’s car seat and realized she couldn’t put it back together again.

And, she said, “I was misusing it. I wanted to learn how to install it correctly for the safety of my child.”

Child Safety Seats are inspected through appointments held at the Gillespie County Extension Office.

“Kids always leave safer than when they arrive,” Nebgen said.

Along with the community-wide child safety seat inspections, Nebgen also visits with high schoolers to stress the importance of child safety seat education.

“I want them to know that once they become parents, there is a network of resources and people to help them with child safety seats,” Nebgen said.

Child Care Education Working with other Texas A&M AgriLife Extension offices, Nebgen and a group of fellow agents offer a child care provider training conference in Kerrville each fall.

Last year, 108 child care providers and directors who provide care for 1,616 children enrolled in 21 centers or family day homes attended the conference and earned continuing education training.

Food Protection Management, Food Handler’s Program Because food safety is a concern among consumers, Texas A&M AgriLife Extension

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Gillespie County Extension Agent Shea Nebgen conducts health and nutrition programs for local students. — Submitted photo

21 offers the Food Protection Management and Food Handler’s Program courses.

Nebgen explained that the two-hour food handler course is targeted toward front-line food service workers.

Food handlers can choose to take the class offered through Nebgen’s office or online in either Spanish or English.

She added that the food handler’s class is also taught at Fredericksburg High School to help students earn the certification.

“Food Safety: It’s Our Business” is the curriculum for the two-day food manager’s certification training.

Nebgen noted that Gillespie County has 250 retail and 28 institutional facilities to inspect each year.

Students are judged on their dish, preparation and knowledge of foods.

The Nutrition Quiz Bowl is a “Jeopardy”-like event in which teams are quizzed over all aspects of health and nutrition.

Nebgen said that one of the most popular foods and nutrition events is the Food Challenge.

“Students get to work as teams with their friends for the contest,” she said.

Teams are given a bag of groceries, a list of ingredients but no directions and 40 minutes to create a dish.

In that time, they must prepare and correctly plate a dish that has been cooked to the right temperature.

In addition, they must give a five-minute presentation on how the recipe fits into My Plate, cost, food safety, nutritional value and healthy substitutions.

4-H Foods and Nutrition Students in these contests first compete at the Nebgen Through the 4-H Foods and Nutrition project, county level. Winners then advance to the district comyouth learn basic cooking skills, food safety, health and nutrition petition, and from district, senior division winners have the opporand more. tunity to compete on the state level.

The project includes the Food Show, Nutrition Quiz Bowl and the This year, a senior Quiz Bowl team and two senior Food Food Challenge.

Challenge teams will be competing at the state contest in June.

Youth participating in the Food Show take part in a series of In 2017, the Nutrition Quiz Bowl team was second at state and classes and then have the opportunity to put their skills and knowla Food Challenge team advanced to the National Food Challenge edge to the test. competition where they placed third.

Gillespie County Extension Office 95 Frederick Road Fredericksburg, TX 78624 830-997-3452

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Healthy sleep from A to Zzzzz

By Lindsey Bertrand

Sleep is not just a break from daily life. It’s an active state that is vital for mental and physical health.

Why is sleep important?

Sleep is just as important to your health as diet and exercise.

It gives the body and brain time to repair themselves each day. When sleep patterns are interrupted by snoring, sleep apnea, insomnia or limb movements, the body and brain can’t heal or function well.

Not getting enough sleep also puts you at greater risk for heart attacks, strokes and diabetes.

What is the ideal amount of sleep?

The Hill Country Memorial Sleep Labs offer these guidelines for the amount of sleep individuals should get each night.

Newborns (0-3 months) — 14-17 hours.

Infants (4-11 months) — 12-15 hours.

Toddlers (1-2 years) — 11-14 hours.

Preschoolers (3-5) — 10-13 hours.

School age children (6-13) — 9-11 hours.

Teenagers (14-17) — 8-10 hours.

Younger adults (18-25) — 7-9 hours.

Adults (26-64) — 7-9 hours.

Older adults (65+) — 7-8 hours.

So how do you clock those precious hours?

It’s called “sleep hygiene,” and it’s a set of habits necessary for quality sleep.

Just one bad habit can hijack your sleep, so follow these guidelines: Limit daytime naps to 30 minutes.

Avoid caffeine, nicotine and alcohol within

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Hill Country Memorial has sleep labs in Fredericksburg and Marble Falls where individuals can undergo a diagnostic test to help identify the cause for their lack of sleep. — Submitted photo

four hours of bedtime.

Exercise during the day, and avoid strenuous workouts at bedtime.

Steer clear of fatty, fried and spicy food that can trigger indigestion.

Get exposed to sunlight during the day to reinforce your natural sleep-wake cycle.

Establish a regular relaxing routine to help your body recognize bedtime.

Make your sleep environment cool and comfortable.

Turn off lamps, cell phones and TVs. Avoid looking at cell phone or TV screens within an hour of bedtime. Their artificial light inhibits the body’s natural release of sleep hormones.

What happens when “sleepy” is actually a “sleep disorder?”

If anyone, including children and teens, still experiences excessive sleepiness during the day, impaired judgment, depression or other ailments like high blood pressure, it may be time to talk to a doctor about a sleep study.

What is a sleep study?

A sleep study is a diagnostic test that can identify the cause of your lack of sleep so that you and your doctor can create the right treatment plan.

Depending on your needs, a sleep study

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At the Hill Country Memorial Sleep Lab, you spend the night in a comfortable private bedroom where your heart rate, breathing, limb activity, eye movement, and more are monitored for a few hours.

Hill Country Memorial’s sleep labs in Fredericksburg and Marble Falls are staffed by registered sleep technologists and respiratory therapists.

If counting sheep isn’t cutting it, talk to your primary physician about a referral.

For more information, call the HCM Sleep Lab at (830) 990-6649.

Sleep is important to overall health and some individuals may need to talk to their doctor about a sleep study that can be performed at a Hill Country Memorial Sleep Lab. — Submitted photo

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What do health inspectors look for?

Local eateries graded to help safeguard the public

By Ken Esten Cooke

We’ve all seen the “in plain view” health score signs in our favorite restaurants. But as we chow down on our go-to meals, what does the county health inspection office look for behind the scenes in the kitchens of restaurants we frequent.

The Fredericksburg City Council and the Gillespie County Commissioners Court passed a Food Establishment Regulation Ordinance back in 2000.

Inspectors cover not only restaurants, but foster homes, child care centers, events, festivals and more, said Kelli Olfers, registered

Refrigeration and food surface cleanliness are the most-cited violations in kitchens for health department inspectors.

sanitarian and director of the joint city-county health department.

Olfers said the department conducts regular inspections on all local eateries, which are available to view online at www.fbgtx. org/147/Restaurant-Scores.

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25 While most restaurants score the equivalent of a grade-school “A,” some problems occasionally crop up. Restaurants are cited but allowed to take steps to correct any missteps before their next inspection and their facility may then be raised to a higher score.

“The most common violation deals with proper refrigeration of food items,” Olfers said. “The second biggest issue would be the cleanliness of food contact surfaces.”

“And lastly,” she said, “sometimes restaurants have issues keeping up with food-hander certifications.”

Both the city and county ordinances operate under the Texas Food Establishment Rules, which reflect the minimum standards set by the State of Texas.

And, of course, these rules are to safeguard the

Olfers

public health, a fact not lost on restaurant owners in a county that receives two million visitors annually.

Ausländer Restaurant and Biergarten consistently scores As during their annual inspections and general manager Cory Garrett attributes it to the city’s inspectors’ help.

“Part of our success has to do with our health inspectors,” Garrett said. “The way Rebekah (Cathey) and Kelli operate and how they do things helps the restaurant,” he said. “Anything new, like new codes passed, they make sure and tell us about it.”

The other half of their success is the staff.

“We work really hard,” Garrett said. “It’s all about training. It all starts with staff and how you approach training and make it important to them.”

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HEALTH DEPARTMENT The health department regularly inspects: restaurants, catering operations, wine tasting rooms, bars, schools, childcare facilities, grocery stores, convenience stores, mobile food units, event food booths.

The department also investigates all health-related complaints, provides training and education for food service personnel and the general public, performs health inspections for public schools, childcare facilities and foster homes, and they also conduct plan reviews on new and remodeled facilities.

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26

BODIES IN MOTION

Staying active — and proactive — is the key to keeping joint pain in check

By Lindsey Bertrand

Simply put, our bodies are machines. An elegant system of bones, cartilage, muscles, ligaments and tendons works to keep us upright and mobile.

When those moving parts don’t work in harmony, we feel it.

That joint pain may come from an old sports injury, arthritis or overuse.

Whatever the cause, it’s important to remember to keep moving as much as possible to maintain your strength.

Start with lifestyle changes that focus on managing your weight and staying active. Losing even a few pounds and walking three times a week can reduce pain and preserve flexibility.

To keep your knees and hips strong, the Hill Country Memorial physical therapists recommend the following exercises you can do at home.

Do 10-20 repetitions of each exercise twice a day: 1. Armchair Pushup.

Sit on a sturdy chair with arms. Grasp the arms of the chair. Push down on the chair arms, straightening your elbows so that you raise your buttocks off the seat.

Hold for five seconds.

Low-impact activities like walking, cycling and exercising in a pool can reduce joint pain, strengthen joints and increase mobility. — Submitted photo

Lower yourself slowly back into the chair.

If your arms are weak, use your legs to help raise your buttocks off the chair.

2. Ankle Pumps.

From a seated position with your legs fully extended in front of you and supported (like on your bed or couch), gently point toes up toward your nose and down toward the surface.

Do both ankles at the same time or alternating feet. Perform slowly.

3. Quad sets.

From a lying position, slowly tighten the thigh muscles of both legs, pushing your knees down into the surface.

A good quad set will result in the knees flattening against the surface and the heels slightly lifting off the surface.

Hold for five counts.

Physical therapy at the HCM Rehab Center can also help Because everyone’s experience with joint pain is different, it may help to have a specific set of exercises designed by a physical therapist.

Additionally, the therapist is right there when you have questions or

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27 need help.

The HCM Rehab Center’s therapists can also recommend lowimpact exercises to be done in the HCM Wellness Center pools. These “hydrotherapy” exercises can be done individually or with the Wellness Center’s group classes: Warm Water Endurance — Monday and Friday, 8-8:45 a.m.

H2O Workout — Tuesday through Friday, 8:30-9:30 a.m.

Arthritis Therapy — Tuesday through Friday, 9:30-10:30 a.m.

Orthopedist If joint pain severely limits your daily activities, consider working with an orthopedist, a physician specifically trained in caring for the bones, muscles, ligaments, tendons and joints.

An orthopedist may recommend injections of steroid medication to reduce pain and restore function.

If your joint pain is not managed well with exercises or injections, an orthopedist may offer surgical options.

HCM Restore For those who may be candidates for knee, hip or shoulder total joint replacement surgery, HCM’s Restore joint replacement program hosts a pre-operative education class every Monday at 1 p.m. at the hospital.

To learn more, call the Restore coordinator at (830) 990-6134.

Talk with your primary doctor or orthopedist before starting any new physical activity. To learn more about HCM’s Restore program or the HCM Rehab Center, visit hillcountrymemorial.org.

Lindsey Bertrand is a writer in the marketing department at Hill Country Memorial.

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When joint pain begins to limit one’s daily activities like standing and kneeling, strengthening exercises can help reduce pain and maintain mobility. — Submitted photo

28

Sprinting toward a healthy lifestyle FISD Community Ed releases summer courses Camps, classes and workshops designed for both the mind and body will again be offered this summer through the Fredericksburg Independent School District Community Education program.

Offered are sports like karate, basketball, baseball, soccer, tennis and golf along with classes about learning to sew, cook, explore space and rockets, ceramics and leather/wood crafting.

“There are several benefits to signing your children up for FISD Community Education summer classes,” said director Joanie Kramer.

“The obvious reasons are to keep them occupied and involved,” she said.

“A busy child is less likely to find trouble.”

“However, I believe the best benefit for students is that they have the opportunity to try and learn things in a safe, comfortable environment to see if their interest can possibly turn into a skill,” Kramer said.

She added, “You never know when your child’s interests can become a skill until you try it with someone who has experience in the field.”

The FISD Community Education programs are not just limited to students.

A variety of classes focusing on different interests are offered throughout the year for adults.

For more information about registration, contact Kramer by emailing joaniek@fisd.org or calling 830-997-7182.

Following is a list of the summer camps offered for youngsters this summer through the FISD Community Education program: U.S. Kids Golf — Intro to Golf Ages 6-14 years The class is geared to helping kids have fun learning the lifelong game of golf. Golf clubs will be provided by the facility, and participants will receive an instructional booklet, bag tag and custom golf cap.

Tuesdays — May 15, 22, 29 and June 5, 12, 19 at Lady Bird Johnson Municipal Park.

4:30-5:30 p.m. — Ages 6-10.

6-7 p.m. — Ages 11-14.

Cost is $85 and registration is limited to 10.

Billies Baseball Camp (Grades 3-9) Participants will build confidence while enjoying three days of skills and competition.

Monday through Wednesday, June 4-6, at the FHS Baseball Field from 8-11 a.m. Cost is $45, includes T-shirt.

Battlin’ Billies Tennis Camp (Grades 4-9) The class focus is on basic skills, tournament play and match play.

Monday through Thursday, June 4-7, at the HEB Tennis Courts on the FHS Campus.

Session I: 8-10 a.m. (grades 4-6).

Session II: 10 a.m. to noon (grades 7-9).

Cost is $55, includes T-shirt Queens of the Court Camp (Grades 1-6) Participants will get the chance to improve their skills in basketball, volleyball and agility training.

Building confidence while learning is the focus of the Billies Baseball Camp for grades three to nine offered June 4-6 through the Fredericksburg Independent School District Community Education program. — Standard-Radio Post file photo Monday through Wednesday, June 4-6, from 8-11:30 a.m. at the FHS Gym. Cost is $49, includes T-shirt.

Lady Billies Basketball Camp (Grades 7-9) Emphasis is on fundamentals and improving skills, including shooting, ball handling and post play.

Monday through Wednesday, June 4-6, from 1:30-5 p.m. in the FHS Gym. Cost is $45, includes T-shirt.

Lady Billies Softball Camp (Grades 4-9) Designed to cover specific skills needed to play softball on a more advanced level, the class will focus on individual and group instruction on hitting, fielding, base running and game strategies.

Monday through Wednesday, June 11-13, from 9 a.m. to noon at the FHS Softball Field. Cost is $45, includes T-shirt.

Billies Volleyball Camp (Grades 7-9) This class is open to all girls interested in learning how to play volleyball or improving their current skills.

Monday through Wednesday, June 11-13, in the FHS Gym. Session 1: 9-11:30 a.m., grades 7-8.

Session II: 1-3:30 p.m., grade 9.

Cost is $45, includes T-shirt.

Girls’ Soccer Camps (Grades 3-12) Focus is on soccer enthusiasts who want to develop their skills and is beneficial for beginners as well as advanced players.

Monday through Wednesday, June 18-20.

Grades 7-12: 8-10 a.m. at FHS Football Field.

Grades 3-6: 8-10 a.m. at FHS Practice Field.

Cost is $59, includes T-shirt.

Lone Star Hoops (Age 7 to incoming 9th graders) Boys and girls are invited to participate in the camp, and will learn the game and work on skills.

Campers receive a T-shirt, basketball, certificate and compete for over 200 ribbons, trophies and medals.

Monday through Thursday, June 18-21, from 8:30 a.m. to 4:30 p.m. in the FHS Gyms. Cost is $100.

U.S. Kids Golf — Intermediate Golf (Ages 6-14)

Thursdays — June 21, 28 and July 5, 12, 19 and 26 at Lady Bird Johnson Municipal Park.

Option I: 10-11:30 a.m.

Option II: 4-5:30 p.m.

Cost is $99, and registration is limited to 10.

29 Battlin’ Billies Speed, Strength Camp (Grades 7-12) Focus of the camp is to develop athletic components of strength, power, acceleration, agility and flexibility. Monday through Thursday, June 25-28 and July 9-Aug. 1.

Advanced: 6:30-8:30 a.m., 10th-12th grade boys and girls. Beginner/ Intermediate: 8:30-10:30 a.m., 7th-9th grade boys and girls. Cost is $80, includes DRI-Fit T-shirt.

Little Billies Football Camp (Grades 3-6) A FUNdamental and instructional camp for boys, the class stresses conditioning and football techniques for every position.

Monday through Wednesday, July 16-18, from 6-8 p.m. at the FHS Football Stadium. Cost is $35, includes T-shirt.

Battlin’ Billies Pre-Season Football Camp (Grades 7-8) Students will work on general agility and individual football positions.

Monday through Wednesday, July 30-Aug. 1, from 6-8 p.m. at the FHS Football Stadium. Cost is $35, includes T-shirt.

Battlin’ Billies Football Fish Camp (Grade 9) Focus is on general agility and individual football positions.

Monday through Wednesday, July 30-Aug. 1, from 6-8 p.m. at the FHS Football Stadium. Cost is $35, includes T-shirt.

U.S. Kids Golf – Advanced (Ages 9-14) Thursdays — Aug. 9, 16, 23, 30, from 4-6 p.m. at Lady Bird Johnson Municipal Park.

Cost is $85, and registration is limited to 10.

Participants in the Lady Billies Softball Camp June 11-13 for grades four to nine receive individual and group instruction in the FISD Community Education-sponsored class. — Standard-Radio Post file photo

All the healthcare news you want.

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30

COMMUNITY ED

Cont. from page 29

Grades 1-2 call to register.

Grades 3-4, 6-6:30 p.m.

Grade 5-6, 6:30-7 p.m.

FHS Main Gym. Practices/games on Thursdays Aug. 30, Sept. 6, 13, 20, 27 and Oct. 4, 11.

project using fabric and/or felt as well as learning how to sew on buttons, rhinestones or ribbon.

Monday through Thursday, June 11-14, from 12:30-2:30 p.m. in Room 236 at FHS. Cost is $65, includes supplies and snacks.

Registration limited to 12.

Hill Country Karate Primary focus of the junior program is to develop each student’s confidence, discipline and respect for others.

Tuesdays, June 12 through Aug. 14, at the FES Cafeteria.

Juniors (5-12 years): 6:30-7:30 p.m.

Adults (13 years and up): 7:30-8:30 p.m.

Cost is $65. An all-white karate uniform is required and can be purchased from the instructor at class.

LEARNING NEW THINGS Summer Theatre Clinic (Grades 2-12) This is a pre-show clinic that emphasizes the songs and dances of Mary Poppins. Not a requirement for the summer camp.

Mondays, June 4, 11, 18, 25, from 1-3 p.m. in the FHS Auditorium/FHS Choir Hall. Cost is $59.

Sew So Seriously Camp for Girls (Grades 5-8) The focus of this class is to create a simple project, create simple patterns, read standard sewing pattern instructions and hand-sew embellishments.

Monday through Thursday, June 11-14, from 3-5:30 p.m. in Room 236 at FHS. Cost is $65, includes supplies and snack.

Registration limited to 6.

Studio 602 Art Camp— The Art of Summer (Grades 2 and Up) Students can explore a variety of media, methods and themselves to express their artistic selves.

Monday through Thursday, June 11-14, at the FMS Studio 602.

Session I: 9-11 a.m., all ages.

Session II: 12:30-2:30 p.m., all ages.

Exploring Space (Grades 6-8) This course explores the solar system, Milky Way Galaxy, stars, black holes and more.

Monday through Thursday, June 18-21, from 9 a.m. to noon at the FHS Computer Lab. Cost is $39.

FISD Community Education offers basketball camps this summer, including Queens of the Court Camp for grades one through six. — Standard-Radio Post file photo Cost is $85, includes all supplies.

Registration limited to 16 per session.

Sewing So Simple Craft Camp for Girls (Grades 1-4) Students will learn to thread a needle and sew a

Bon Appetit Cooking Camp (Grades 2-9) Students will learn how to measure, mix and cook as well as read and follow simple recipes from scratch or prepared mix.

Monday through Thursday, June 18-21, in FHS Room 235.

Session I: Noon to 2 p.m., grades 2-4.

Session II: 2:30-5:30 p.m., grades 5-9.

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31 Cost is $65, includes all supplies with edible lessons. Registration limited to 12.

Summer Kid’s Fest (Grades 1-4) Featured will be outdoor games, water sports, tie-dye project, board games, hands-on snack making and more.

Option I: Monday through Wednesday, June 18-20.

Option II: Monday through Wednesday, July 16-18.

From 6-8 p.m. at the FES playground. Cost is $35, includes tie-dye T-shirt. Registration is limited to 15.

A+ Camp – Escape Room (Grades 4-7) Campers will explore and create their own escape room.

Monday through Thursday, June 25-28, from 8:30 a.m. to noon in Room 505 at FES. Cost is $130, includes T-shirt, snack and an Escape Room field trip. Registration is limited to 30.

Ceramics, Mosaics, Glass (Grades 1-6) Imagination is the key in this class where participants can paint their own ceramic figurine or tile, make a bird bath or create a mosaic wood framed picture or tray as well as a wind chime/sun catcher.

Monday through Thursday, June 25-28, from 8-10 a.m. in Room C-42 at FES. Cost is $65, includes supplies and snack. Registration limited to 12.

Leather and Wood Crafting Camp (Grades 1-6) Participants will create projects while learning about leather, wood and more.

Monday through Thursday, June 25-28, from 10 a.m. to noon in Room C-42 at FES. Cost is $65,

includes supplies and snack. Registration limited to 12.

Theatre Arts Camp (Grades 2-12) The camp is for students who want to perform in front of an audience or are interested in the technical side. Students will be part of this year’s musical production, “Mary Poppins, Jr.” Performances are Aug. 3-5.

Monday, Tuesday, Thursday and Friday, July 2-6 and Monday through Thursday, July 9 through Aug. 2 from 1-5 p.m. in the FHS Auditorium.

Cost is $130, includes T-shirt and two admission tickets.

FMS Band Camp (Incoming Grades 7-8) Seventh and eighth graders who have one year of experience in band class are invited to participate. Included will be a camp concert, learning new music through full rehearsals and sectionals, games and swimming.

Monday through Wednesday, July 9-11; from 1-5 p.m. on Monday and Wednesday and 11 a.m. to 5 p.m. on Tuesday. Cost is $49.

Rocket Camp… Shoot for the Stars (Grades 4-9) Students will get the chance to design, build and fly their own model rocket.

Monday through Thursday, July 16-19, in Room 401 at FHS. Session I: 9 a.m. to noon (maximum of 20).

Session II: 1-4 p.m. (maximum of 20).

Cost is $99, includes supplies and T-shirt.

STEM: Design for the Stars (Grades 6-10) The camp is for those who have taken the Shoot for the Stars Rocket Camp twice.

Monday through Thursday, July 16-19, from 5-8:30 p.m. in Room 306 at FHS. Cost is $125, includes supplies, meal and T-shirt.

STUD!! Science and Technology Update Day (Grades 3-10) This is a chance to find out what’s new in the science and technology world.

Friday, July 20, from 8 a.m. to 4 p.m. in FHS Room 401. Cost is $19, includes lunch and snacks.

Texas Tech University Junction Outdoor School (Grades 5-8) A variety of activities are planned from studying water quality, wildlife, birds and plants to identifying stars, archery, fishing, aging a tree, kayaking and more.

Sunday through Wednesday, July 22-25, at the TTU Junction Outdoor School in Junction.

Cost is $500, which includes all activities, food and lodging.

Art 4Fun Camp (Grades K-8) Students will create “unique masterpieces” of art each day and learn new ideas from daily art demonstrations.

Monday through Thursday, July 23-26, in Room C-42 at FES. Session I: 8-9:30 a.m., grades K-3.

Session II: 10 a.m. to noon, grades 4-8.

Cost is $65, includes supplies and snack.

Registration limited to 12.

Film Camp Grades 8-12 Students will learn story structure, theme, character development and post-production. They will also make a short film and a screening will be held Saturday, Aug. 4.

Monday through Thursday, July 30-Aug. 2, in Room 401 at FHS and off-campus, from 9 a.m. to 4 p.m.

Cost is $99, includes T-shirt.

Registration limited to 14 participants.

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