Kaleb Davis, APRN, FNP-C Hamilton Clinc Hico Clinic
Grant Ward, PA-C Hamilton Clinic Hico Clinic
Shelly Boyle, PA-C Hamilton Clinic
Brittany Nichols, LCSW Counseling Hamilton Clinic
Randy Lee, MD Chief of Staff Hamilton Clinic
Robbye Lengefeld, MD Hamilton Clinic
Tim Rudolph, MD Hamilton General Hospital Hospital ER
Luke Killian, MD Hamilton General Hospital Hospital ER
Brad Bartels, MD Hamilton General Hospital Hospital ER
Gerald Snyder, MD Hamilton Clinic
Charles Johnson, MD Hamilton Clinic Hico Clinic
Shalor Craig, MD Hamilton Clinic Hico Clinic
Shelly Lengefeld, PA-C Hamilton Clinic
Jim Davis, OD, FAAO Central Texas Eye Care
Jacque Wellborn, FNP-BC Hico Clinic Wound Care
John Seth, APRN, FNP-C FPC Mills County
Trevor Watson, APRN, FNP-C FPC Mills County
Ryan Adams, MD General Surgery Specialty Services
William Moore, MD Interventional Pain Management Specialty Services
Keith Ellison, MD Orthopedics Specialty Services
Kristen Stegemoller, MD FPC Mills County
Power rural Celebrating the of
amilton Healthcare System is proud to serve rural Central Texans. It is one of 158 rural hospitals serving 4 million Texans. On Nov. 21, Hamilton Healthcare System joins communities across America in celebration of National Rural Health Day honoring the individuals and organizations dedicated to addressing the unique healthcare needs of nearly 61 million people living in rural America.
“It is of vital importance that we ensure all rural Central Texans have the opportunity to be healthy and have access to affordable, quality health care regardless of where they call home,” said Hamilton Healthcare System CEO Grady Hooper. “Hamilton Healthcare System is proud to recognize the incredible work of health professionals and volunteers in our community on National Rural Health Day and throughout the year.”
Hamilton Healthcare System and its community partners gather for a community-wide health fair each year on National Rural Health Day to showcase the many services available to its rural communities.
Many of these services are showcased in this issue of Thrive and conveniently accessible every day to residents and visitors of the communities served by Hamilton Healthcare System. Rural hospitals like Hamilton Healthcare System serve 12 percent of the Texas population but cover emergency and local health care for 85 percent of the state’s geography.
“We exist to provide compassionate care with dignity and respect, promote wellness in the community, progress into the future with financial stability and state-of-the-art technology and pursue excellence in our quest to be the best rural hospital in Texas,” said Hooper.
Give a gift that makes a difference.
One of the trademarks of a progressive community is strong commitment and support of high quality healthcare services. Central Texans are fortunate to have outstanding healthcare professionals and facilities in Hamilton, Hico and Goldthwaite, thanks to the foresight, tenacity and stewardship of many of our citizens over the years.
The Hamilton General Hospital Healthcare Foundation, 501(c)3 organization, maintains the legacy of ensuring vital healthcare services now and for the future for Hamilton County and surrounding areas.
Thanks to the generosity of our donors, the Foundation has been instrumental in providing grants for needed equipment and services like the new 3D digital mammography machine and annual community health fair.
As you plan your end-of-the-year gifts, please consider the
HAMILTON GENERAL HOSPITAL HEALTHCARE FOUNDATION
Providing excellence in rural healthcare
P.O. Box 788 • Hamilton, Texas 76531
Donate online at hamiltonhospital.org/hghh-foundation.
TrusTeed IrA: Where retirement and estate planning meet
Prepare for your retirement, your estate and the unexpected.
etirement assets totaled $35.7 trillion at the end of September 2023. Of those total assets, $12.6 trillion were in IRAs. IRAs play an important role in retirement, and if yours has a large balance or if it constitutes a considerable portion of your wealth, you’ll want to preserve it for the future and well-being of your loved ones.
have a significant balance in your IRA, you may want to put some rules in place.
Melanie J. Housden, AAMS
Melanie J. Financial
A trusteed IRA can help address larger wealth transfer goals – one of which is having greater control over how your assets are distributed to your heirs – while retaining the function of a traditional or Roth IRA and keeping you in control when the unexpected happens. After all, the more complex your estate, the more control you’ll want to carry out your wishes.
Most IRAs are held in a simple custodial account. When the owner dies, the beneficiary has unlimited access, meaning your heir –usually a spouse, child or grandchild – can withdraw assets at any time. This may be acceptable for smaller accounts, but if you
A trust can serve as a much more comprehensive and effective vehicle for distributing your assets and carrying out your wishes. While appointing an executor is still common practice for small or simple estates, a trustee – especially a professional one – is better equipped to manage estates of significant complexity or size.
A trusteed IRA gives the heightened control and option for professional management of a trust to your retirement account – allowing your IRA to become a strategic part of your estate plan. The SECURE Act of 2019 has widespread impact on all sorts of factors relating to retirement – and IRAs are no different. Even when inheriting a trusteed IRA, your nonspousal beneficiaries will likely be subject to the 10-year rule, requiring them to empty the account within 10 years. Your advisor can help you understand exceptions to this rule and how they might affect your plan.
For those who want to add control, confidence and continuity to their retirement and estate plans, setting up a trusteed IRA is simple. Talk to your advisor to determine if it’s the right choice for you. They can also connect you with a trust manager to get started.
Melanie J. Housden, AAMS® is both founder of Melanie J Financial, LLC, an independently owned and operated financial planning and investment advisory practice located in Hamilton, and a Wealth Management Advisor with Raymond James Financial Services. She and the team at Melanie J Financial bring more than two decades of financial planning experience to Central Texas.
You might find a trusteed IRA beneficial if you:
• Want greater control over how your assets are distributed to heirs, such as who, how much and when.
• Have a blended family with heirs from a previous marriage that you want to receive benefits from your IRA account.
• Are concerned for heirs who may suffer from addiction or are otherwise incapable of managing their finances responsibly.
• Need to ensure the continuity of your investments, distributions and bill payments in the event of your incapacitation.
Raymond James does not provide tax or legal advice. Please discuss these matters with the appropriate professional. Prior to making an investment decision, please consult with your financial advisor about your individual situation.
Sources: Bank of America; FSKS; HBKS Wealth Advisors; Merrill Lynch
healthy mind
echnically, no matter our age, we are all aging!
are great options for learning about opportunities to connect with others socially.
Learn Something New or Engage in a Hobby
Whether you are a “Baby Boomer” or a “Millennial,” it can be beneficial to be aware of healthy practices that support optimal mental health and wellbeing. The following are considerations for prioritizing mental health as we age, so we can continue to live life to the fullest.
Prioritize Social Connections
Social isolation and loneliness can be relatively common among older adults. These factors can increase one’s risk of developing depression or other mental health conditions; therefore prioritizing social connection is imperative for mental and emotional health.
As humans, we are wired for connection and meant to be in community with others, no matter our age! These valuable social connections can be found in the local community through church, civic organizations or through involvement or attendance at local community events.
Our local newspaper and social media
Potential benefits of learning a new skill at any age include: increased motivation, selfconfidence and sense of accomplishment, in addition to boosting positive emotions like joy, happiness, contentment.
Learning a new skill can be challenging; therefore it is important to suspend harsh self-judgment and instead approach with curiosity and self-compassion in order to reap the benefits of this activity.
If learning a new skill does not seem feasible for you, consider engaging in a hobby. Engagement in hobbies, such as reading, gardening, cooking, sewing, dance, photography or walking with a friend, have been known to increase life satisfaction.
Practice Mindful Acceptance and Refocus Perspective
Although age-related changes can be difficult to accept, developing mindful awareness and acknowledgement of your emotions and giving yourself permission to feel them can be powerful first steps toward learning to live well, despite changes.
As with any difficult situation that is outside our control, it can be in our nature to resist or fight against reality; however this typically only increases distress and suffering.
It can be helpful to refocus on what is within our control, including our habits, thoughts and responses.
Many find it beneficial to also focus on aspects of their life that they are grateful for. Many find it useful to set aside a regular time for practicing gratitude and reflection on how challenges may present opportunities for personal growth or to connect with others.
Explore Values and Align Activities
As we navigate through various stages and circumstances in life, it is not uncommon for some of our values, aspects of life that are most important to us, to shift or change. For example, if you are now retired, work may no longer be of importance to you. If you were previously married and are now single or widowed, you may no longer prioritize romantic connection.
Life changes can present opportunities to redefine values and priorities to focus on aspects of life that are most meaningful to you. In exploring and redefining values, it
Brittany Nichols is a Licensed Clinical Social Worker with more than 12 years’ experience. She received her Bachelor of Social Work from the University of North Texas and her Master of Social Work from Texas A&M UniversityCommerce. She joined Hamilton Healthcare System in November 2021 and provides counseling through the Family Practice Rural Health Clinic in Hamilton. She is passionate about helping others know their worth and learn to lead happy and fulfilling lives.
Brittany Nichols, LCSW
Hamilton Family Practice Clinic
Healthy Aging at any age
can be useful to reflect on experiences in life that have generated feelings of contentment, pride or sense of accomplishment and fulfillment.
Once you have determined 2-3 important values, it is now time to consider aligning your daily activity with these. If you have determined spiritual connection is an important value, consider prioritizing time for prayer, reading your Bible or engaging with a church community. The more aligned our activity is to our values, the greater sense of meaning and fulfillment.
Diet, Exercise and Physical Health
At any age, diet and exercise are key for optimal physical, mental and emotional health. In addition to adverse physical health effects, diets high in refined, processed, sugary and fatty foods and substances such as alcohol, nicotine and caffeine have all been linked to decreased mental health and wellness.
Implementing a regular balanced diet that is full of fresh fruits and vegetables, protein, dairy and
carbohydrates helps support optimal brain function and resilience to stress.
Regular movement is also imperative for maintaining not only physical health but also mental and emotional health. Exercise helps to release endorphins that support mood regulation and stress management.
Consider making one small change to your daily routine to include body movement and see how you feel. You may even find it fun to include a friend or neighbor! Please consult your primary care physician before making significant dietary or physical changes.
While it can be natural to experience difficult emotions in response to aging and associated life changes, implementation of lifestyle changes and coping can go a long way toward living well throughout those “golden years.”
If you find yourself struggling with emotions that are difficult to manage, please seek support through your primary care physician, as this could be an indicator of a mental health condition requiring professional help or support.
Median Age
The U.S population is older today than it has ever been. Between 1980 and 2022, the median age of the population increased from 30.0 to 38.9, but one-third (17) of states in the country had a median age above 40 in 2022.
Texas has the third largest population of people 50 years of age and older in the United States. In 2020, Texas had 9 million people who were 50+ years of age and that population is projected to grow to 16.4 million by 2050.
Older adults are working longer. By 2022, 24% of men and about 15% of women ages 65 and older were in the labor force. These levels are projected to rise further by 2032, to 25% for men and 17% for women.
Cooking nutrition
Shopping Tips:
Should you buy in bulk?
• Bulk food may be half the cost but just as expensive if you toss half!
• Smaller packages help avoid eating the same food over and over.
• Repackage meat in freezer bags for smaller servings and freeze
Consider individually packaged servings
• String cheese or wrapped cheese slices
• Single containers of tuna, soup or fruit
• Individual cartons of yogurt
Buy frozen vegetables in bags
• Pour only what you need
• Use within 8 months or per package guidelines
• Toss into soups and casseroles
• Taste and nutrition is comparable to fresh
• Often lower in salt than canned veggies
Can-do canned foods
• Nutrition is comparable to fresh or frozen
• No refrigerator space needed
• Helpful in an emergency; have a manual can opener handy
• Check the “use by date” on cans for best safety/ quality. After can is opened, use within 3-4 days.
• Low sodium versions are available
hether the last child has flown the nest or you've lost a loved one, it can be hard to get motivated when cooking a meal for just one or two people. Here are tips to help you get the most value for your time and money if you are cooking for two, or just you!
Maximize your nutrition!
• Make half your plate fruits and vegetables.
• Switch to fat-free or low-fat (1%) milk and dairy.
• Make at least half of your grains whole grains.
Cook once, eat twice
• Plan two meals from the same entrée. Separate out extra food BEFORE serving.
• Eat extras in 3-4 days or freeze.
• Many recipes can be cut in half or thirds.
Reducing recipe size:
Recipes can frequently be successfully reduced by ½ to ⅓
Helpful equivalents include:
• 1 cup = 3 tablespoons
• 1 tablespoon = 3 teaspoons
• 1 cup = 8 fluid ounces (measuring cups measure volume, not weight)
• 1 pound = 16 ounces (weight)
• 1 pint = 2 cups
• 1 quart = 2 pints
To change pan sizes: 9x2x13 – inch pan holds 14 to 25 cups; for half use:
• Square 8x2x8 inch
• Round 9x2 inch
Reduce oven temperature by 25 degrees if substituting glass for a metal pan.
Cooking 2for (or just for you!)
Storage Tips:
Refrigerator storage tips
• Refrigerate hot foods in a shallow pan – food should be no more than two inches deep.
• Eat perishable foods in three to four days; heat until steaming hot (165F)
• Thaw frozen packages on a plate in the refrigerator near the bottom so they don’t drip on other foods
Freezer storage tips
• Store it, don’t ignore it – food is “safe” indefinitely at 0° F but “quality” lowers over time
• Use freezer-quality containers for freezer storage
• It is safest to thaw foods in the fridge. It takes about 24 hours to thaw five pounds of food
• Foods that don’t freeze well include watery foods such as cabbage, celery or lettuce, cream or custard fillings, milk sauces, sour cream, cheese or crumb toppings, mayonnaise, gelatin and fried foods
• Store bread in the freezer. Remove a slice at a time and toast as needed
Serves 2
INGREDIENTS:
2 carrots, diced
¼ cup chopped onion
¼ cup chopped celery
¼ tsp dried thyme
Dash of pepper
INSTRUCTIONS:
1. Scrub vegetables with clean vegetable brush under running water before dicing or chopping.
2 cups low sodium chicken broth
1 cup chopped, cooked turkey or chicken
1 cup cooked pasta OR rice
2. Add all ingredients, except pasta or rice, to a pan. Bring to a boil, reduce heat to a simmer and cover. Cook until vegetables are tender crisp, about 10 to 15 minutes.
3. Add cooked pasta or rice and cook a few more minutes until pasta or rice is heated.
4. Store leftovers in a sealed container in the refrigerator for up to four days.
Per serving: 270 calories, 4.5g total fat, 1g saturated fat, 500mg sodium, 29g total carbohydrate, 3g dietary fiber, 7g sugars.
Cozy up
Roasted pears with
Oat Nut Crumble
Fall into a quick, healthy dessert option with all of the feels of apple pie. Top it with Greek yogurt for a warm breakfast option.
INGREDIENTS:
4 pears cored and halved
1 Tbsp olive oil
¼ cup rolled oats
¼ cup pecans, chopped
2 Tbsp honey
2 Tbsp almond slivers
2 Tbsp brown sugar*
Per serving: 140 calories, 5g total fat, .5g saturated fat, 0g trans fat, 0 mg cholesterol, 0g sodium, 23g total carbohydrate, 4g dietary fiber, 16g sugars, 1g protein, 19 mg calcium, 131 mg potassium.
INSTRUCTIONS:
1. Core and slice pears in half, place flesh side up on an ungreased baking sheet.
2. Brush flesh side of pears with olive oil, bake in the oven at 350 degrees for 10 minutes.
3. While pears are cooking, combine oats, pecans, honey, almonds and brown sugar in a bowl until well combined.
4. Remove pears from the oven and evenly distribute topping among the pear halves, Bake in the oven for an additional 5 minutes. Remove and enjoy.
*Make it even healthier by reducing the sugar to 1 tbsp.
Health Benefits of Pears
18.5
A popular tree that grows great in Central Texas, the fruit of the pear contains a variety of nutrients with antiaging benefits.
• Protects cells
Pears contain polyphenols and high levels of antioxidants like vitamin C, vitamin K and copper, which protect cells from free radicals that can cause damage and aging.
• Reduces inflammation
Pears contain natural enzymes that act as anti-inflammatory agents and help accelerate cell turnover. These same antioxidants lower the risk of heart disease and cancer.
• Promotes skin health
Pears are great sources of Vitamin C, which helps increase skin immunity, promotes skin cell renewal and protects DNA. It also helps maintain connective tissue, heal wounds and guard against age-related diseases. The fiber in pears helps keep skin smooth and slows the release of sugar into the bloodstream. Sugar spikes can damage collagen, which is a building block of skin that helps with elasticity and hydration.
Christie Keay County Extension Agent to Age-Defying
Age-Defying Foods
Health Benefits of Walnuts
Made up of about 65 percent heart-healthy fat and 15 percemt protein, walnuts are packed with nutrients. About 14 halves make a one-ounce serving.
• Improves brain health
Walnuts contain antioxidants and polyphenols, which may help improve brain function and slow mental decline. Walnuts are high in phytoestrogens, which have been linked to improved cognitive outcomes.
• Boosts heart health
Walnuts are the only tree nut that contains omega-3 alpha-linolenic acid -- about 2.5 g per ounce -- which may support heart health. Walnuts may also help reduce cholesterol and prevent heart attacks, strokes and cardiovascular disease.
• Supports gut health
Research shows walnuts can improve gut microbe health, which plays a large role in inflammation, digestion and immunity.
7.7
Pecan Bites Cinnamon Walnut
Serves 5, 3 bites/serving
The perfect bite-sized treat for the holidays, these walnut pecan bites are packed with nutrients. The recipe can easily be doubled or tripled for big gatherings.
INGREDIENTS:
15 piece mini filo shells, frozen
¼ cup liquid egg substitute
3 Tbsp dark brown sugar
½ Tbsp whipped butter, room temperature
¹/₈ tsp cinnamon
1 drop vanilla extract
¹/₈ tsp salt
2 Tbsp walnuts, divided
2 Tbsp pecans, divided
Per serving: 100 calories, 6g total fat, 1g saturated fat, 0g trans fat, 5 mg cholesterol, 100g sodium, 12g total carbohydrate, 0g dietary fiber, 8g sugars, 2 g protein, 21 mg calcium, 61 mg potassium.
INSTRUCTIONS:
1. Preheat the oven to 375 degrees.
2. Spray a baking sheet with nonstick spray or line with parchment paper.
3. In a medium bowl, combine egg substitute, brown sugar, butter, vanilla extract, cinnamon and salt. Mix well.
4. Stir in 1 tablespoon chopped pecans and 1 tablespoon chopped walnuts into mixture. Arrange shells and distribute the mixture evenly among the filo shells.
5. Combine the remaining nuts and sprinkle them on top of the shells (a little less than ½ teaspoon per shell.)
6. Bake in the oven until edges are crisp, about 15 – 18 minutes.
7. Allow to cool slightly before serving. Enjoy!
A closer look at
protein
What is protein, and why is it important for the body?
Protein is one of the major nutrients required to maintain good health. Proteins are the building blocks for hormones, enzymes and muscle.
How much protein should be consumed each day?
hicomedspa.com
Mobile Services Available
CHRONIC CARE SERVICES
Our clinic can help coordinate and monitor your conditions with personalized care plans:
Diabetic Care & Education
Alzheimer’s & Dementia
High Cholesterol
Anxiety & Depression
Hypertension Cancer
Arthritis
Atrial Fibrillation
Asthma COPD
For questions or more information please call one of our Family Practice Clinics!
(254) 386-1700
Family Practice Rural Health Clinic
303 North Brown Hamilton, Texas 76531
(325) 648-2850
Family Practice Clinic of Mills County 1501 West Front St Goldthwaite, TX 76844
(254) 796-4224
Hico Clinic 104 Walnut St | Hico, TX 76457
It’s best to discuss specific protein needs with your doctor or dietitian. A registered dietitian can develop a personalized meal plan to support adequate protein intake while considering individual needs and any dietary restrictions.
How important is protein for healthy aging?
Eating enough high-quality protein helps reduce muscle loss and support a strong immune system, both especially important in older adults.
Is consuming enough protein an issue for people as they age?
Meeting recommended intake of protein may be difficult for some older adults. This might be because of increased protein needs, decreased appetite, physical limitations and/or difficulty chewing. A balanced diet that consists of a variety of foods is encouraged but high protein nutrition supplements may be helpful in meeting protein goals.
What are the symptoms of not eating enough protein?
These could include thinning hair and brittle nails, frequent illness, slow wound healing, weakness and fatigue.
What role does protein play in weight loss?
Protein keeps us feeling full longer, which helps control appetite and cravings. Protein also helps maintain muscle mass, which can boost metabolism.
Can a person eat too much protein? What problems can eating too much protein cause?
Consuming too much protein might lead to dehydration and intestinal problems and displace other nutritious foods needed in a balanced diet to support overall health.
What are good sources of protein?
Lean cuts of meats, seafood, low-fat dairy and plant-based proteins are better choices because they are lower in saturated fats, which can raise cholesterol and increase risk of heart disease. Good protein sources besides meat include eggs, cottage cheese, light Greek yogurt, beans, nuts and seeds, and tofu (which really can be delicious!).
Are protein powders and supplements good sources?
Absolutely. Supplements can be added to your diet if protein needs are not being met or you frequently skip meals. Pay attention to nutrition labels, and choose a supplement lower in added sugars.
Krista Lindley has worked as a registered dietitian and certified diabetes educator since 2012 at Hamilton Healthcare System. In addition to diabetes education, Krista also conducts nutrition and weight loss counseling. Call Krista at 254-386-1531.
Krista Lindley, MS, RD, LD, CDCES Diabetes Coordinator
BY KYMBIRLEE JESCHKE
HeadA for
tephanie Head was born and raised in Goldthwaite. Her family traces back generations in Mills County.
Helping people is her passion. She got her degree in nursing and worked all over from an ICU nurse at Seton to an administrator at Goldthwaite Home Health.
“I was inspired by that,” she said.
When she moved back to Goldthwaite and married her husband, she continued to serve others.
One Friday afternoon, her sister invited her to the Methodist church to play pickleball, a racket or paddle board sport similar to tennis. With a smaller court and less physically demanding than tennis, pickleball has become very popular because it can be played at any age with relatively low chance of injury.
Such was not the case for Stephanie on that fateful Friday afternoon. About 10 minutes into practice, she went after a ball, stepped wrong and fell.
“I became a statistic in the pickleball world,” she said.
Thankfully, it was Friday afternoon
and John Seth was still at the Family Practice Clinic of Mills County. An x-ray at the clinic confirmed suspicions.
“I broke both wrists,” said Stephanie.
John put her in soft casts and told her an orthopedic surgeon would be at the clinic on Tuesday, and he wanted her to see him.
“I thought, an orthopedic surgeon coming here? That’s great,” she said.
Stephanie met with Dr. Keith Ellison just a few days after her fall at her home clinic in Goldthwaite.
“He said I would have to have surgery,” she said. “I figured it would take a while to get everything set up at Scott and White, but he said, ‘Oh no! We’ll do it Friday in Hamilton.’”
Stephanie was blown away not only by how fast and convenient everything was falling into place, but also how professional and pleasant she was treated by Dr. Ellison and his team.
“It felt right,” she said. “I wasn’t in any pain, so he joked and lightened up the mood. He and his nurse were both very attentive. Because he’s from a small town, we connected.”
She went home that day scheduled
Focused Orthopedic Care
Keith Ellison, MD
At Hamilton Healthcare System, orthopedic surgeon
Dr. Ellison provides evaluation and treatment for a wide variety of orthopedic conditions.
Common Procedures Include:
Rotator Cuff Repairs
Fracture Care & Surgeries
Knee Replacements
Shoulder Replacements
Trigger Finger Release
Dr. Ellison is currently seeing patients in Hamilton and Goldthwaite.
Call to schedule an appointment today!
Carpal Tunnel Release (254) 386-1524
Care for great
for outpatient surgery a week after her fall.
With her background in nursing, Stephanie had seen the inside of a lot of hospitals and worked with a lot of doctors, nurses and medical professionals.
“I had been going to Hamilton for a while for other things,” she said. “I had been at the hospital with relatives and saw the nursing care they got. I was so impressed with it.
“A week from the time I broke my wrists, I walked into Hamilton General Hospital for outpatient surgery.
“I’ve never felt the connection with nurses like I did there. They were professional, interested and engaged. They knew my history. The nurse anesthetist was great.”
One of the things she was most impressed with was how the medical team made her feel a part of the process.
“It’s a struggle as we get older to feel heard; I felt heard,” she said. “I wasn’t just told what they were going to do to me; I was part of the process. A healthcare system that makes that a priority is unique.”
The surgery took a couple of hours.
“I went home that afternoon with not a lot of pain,” she said.
Post-surgery, Stephanie was given a number to call with any questions or concerns.
“I never had to use it, but they were there,” she said of the peace of mind of having that level of access.
“I felt like I was at a high-end medical center that’s only mission was to make sure I was going to be O.K. Everything was top notch. I won’t ever go anywhere else if I don’t have to.”
Stephanie was able to have follow-ups with both Dr. Ellison and John Seth at the clinic in Goldthwaite.
“I had a follow-up every week for a while, then every two weeks,” she said.
Unfortunately, she found herself in double casts at Christmas. A giver and doer, Stephanie enjoyed fixing special dishes for her grandkids. She had a hard time sitting back and letting others make meal preparations.
“I sat back and ordered barbecue. Everyone brought a dish,” she said. “Emotionally it was uncomfortable. It took away my ability to give to others. That’s who I am.”
Then, one by one, those beloved grandkids came and sat with her.
“We connected in a different way than just feeding them,” she said.
As uncomfortable as it was, it was a life lesson that Stephanie is grateful to have experienced.
“As we get older, we are faced with things we can’t do anymore. Circumstances change us. It gave me a deeper appreciation for my family,” she said. “This Christmas may not be as much about the food and more about the connection. It’s time to slow down and realize the small things in life are just as important. Nothing like two broken wrists to make you a human being, not a human doing.”
Within eight weeks, Stephanie was healed and out of casts.
“Dr. Ellison did a great job,” she said. “Eight weeks, just like he said.”
A year later, the hairline scars on her wrists are barely visible.
Stephanie has traded pickleball for yoga.
“I’m 71 years old,” she said. “I should not be playing pickleball.”
Her accident hasn’t slowed her down, though.
An avid Goldthwaite Eagles fan, she and her husband are looking forward to basketball season. Their son is the head basketball coach.
“We follow nearly every sport,” she said.
They like to travel, too, and are planning a trip to Italy soon.
“I’ve sat in the middle of the Great Pyramids, ridden a hot air ballon in Cappadocia, Turkey, and a camel in Petra, Jordan,” said Stephanie. “It’s not the places so much as I love the connections I’ve made. Getting to experience other cultures makes me grateful to live here. I have a great amount of gratitude to live in Goldthwaite, Texas, so it’s not just coming home but coming home to Goldthwaite.
“Life couldn’t be better for me today. It’s been great.”
Microcurrent therapy with Acuscope Myopulse is an advanced solution for chronic pain and injury recovery. Sessions are noninvasive, painless and specific to your body and your condition. Enjoy high quality of life and get back to doing the things you love. Call for a free phone consult to see if this is an option for you.
PHOTOS BY KIM HINTON
Balance Moves
Try Kacie Wright's favorite exercises to strengthen knees and core and improve balance.
step ups
Facing a step, brace your core. With your shoulders back and chest up, step up. Instead of pushing off with your back leg, let your leading leg do the work.
Modify: Start with no weights and feel free to hold onto a bar or the wall for support.
Advance: As your strength and balance increase, increase the height of the step and the weight or try holding only one weight in the hand opposite of your leading leg. Maintain good posture - no tilting.
sit to stand
Sit at the edge of a chair or bench with feet hip width apart. Brace the core and press through the heels to stand.
Modify: Start with a higher chair and no weights. Place hands on arm rests, your thights or even on a bar or the wall for support.
Advance: As your strength and balance increase, use a lower chair. Place hands across the chest or hold a weight.
8Tips for Home Modifications:
1. Install Grab Bars and Handrails
• Place grab bars in bathrooms near the toilet and inside the shower or bathtub.
• Ensure handrails are securely installed on both sides of stairways.
2. Improve Lighting
• Use brighter, energy-efficient bulbs throughout the house.
• Install nightlights in hallways, bathrooms and bedrooms to improve nighttime visibility.
3. Remove Clutter
• Keep floors clear of items such as shoes, magazines or cords that may cause tripping.
• Arrange furniture to allow for easy movement around the home.
4. Secure Rugs and Carpets
• Use non-slip mats under area rugs or remove them altogether.
• Ensure that carpets are firmly attached to the floor or stairs.
5. Wear Proper Footwear
• Encourage the use of non-slip, supportive shoes indoors and outdoors.
• Avoid wearing loose-fitting slippers or walking barefoot.
6. Organize Frequently Used Items
• Store items at waist level to avoid the need to bend down or reach too high, minimizing the risk of falls.
7. Modify the Bathroom
knee raises
Holding a weighted ball about chest height, stand straight with core braced and lift one knee as high as it will go or until your thigh is parallel with the floor. Pause before lowering. Do one side and switch or alternate legs.
Modify: No weight. Hold onto a bar, wall or back of a chair for support.
Advance: Increase the length of the pause at the top.
• Install a raised toilet seat and shower bench.
• Use handheld shower heads to allow seated bathing
• Use non-slip mats in bathtubs and showers.
8. Consider Home Safety Assessments
Work with an occupational therapist to conduct a comprehensive home safety evaluation, identifying potential hazards and recommending modifications tailored to the your specific needs. By implementing these fall prevention strategies, you and your loved ones can maintain independence and reduce risk of injury, enhancing overall quality of life.
prevention
OCCUPATIONAL THERAPY
FallReduce your Risk
Hannah Head graduated from Texas A&M with a degree in health science and Texas Woman's University with her Doctor of Ocuupational Therapy. She helps people do things they want and need to do using daily activities.
WHAT IS OCCUPATIONAL THERAPY?
Life is made up of occupations - meaningful activities that you do each day. occupations can include anything from working, going to school, cooking, cleaning, spending time with family. Occupational therapists focus on helping you succeed all that you want to do in your daily life.
e prepared in the event of a fall or other life-altering emergency with an emergency alert system from Lifeline. The top life alert system in the U.S. helps people live independent lives both in and out of the home through small, easy to use systems that provide 24/7 emergency access at the touch of a button. Optional fall detection technology can even call emergency personnel, a family member, neighbor or caregiver when a fall is detected if you are unable to press a button. Pendant and watch systems are available giving you confidence to move about freely and enjoy an active lifestyle.
Occupational therapy can support all ages in gaining or regaining cognitive or skills and provide recommendations for:
Daily living activities (bathing, dressing, and eating)
Returning to school, work, or activities
Fall prevention and home accessibility
Adaptive equipment such as shower chairs or, or equipment to make daily easier
Common conditions treated by occupational therapy:
Brain Injuries
Stroke
Parkinson’s
Hand Injuries
Developmental Delays
Sensory Processing Disorders
Down Syndrome
Arthritis
Autism
Cerebral Palsy
NOW ACCEPTING NEW PATIENTS! For questions or to book an appointment (254) 386-1894
Lifeline installation is available through Hamilton Healthcare System Auxiliary Team. To order services, call Kay Zschiesche (254) 485-9080 or Cindy Brooks (512) 618-0430.
Hannah Head Doctor of Occupational Therapy
well-being
Symptoms of mental health disorders in older adults:
• Noticeable changes in mood, appetite and/or energy level
• Difficulty sleeping or doing nothing but sleeping
• Feeling blah or experiencing lack of positive emotion
• Increased worry or anxiety
• Difficulty concentrating
• Experiencing anger or irritability
• Ongoing headache or stomach pain
• Feelings of sadness or hopelessness
• Misuse of drugs or alcohol
• Thoughts or behaviors that interfere or have a negative impact on family or social life
• Thoughts of death or self harm
• Engaging in high-risk activities
• Obsessive thinking
If you are using semiglutide to kick off your weight loss journey, it might be time for the next step. Healthy lifestyle changes to diet and exercise must be made to keep making strides in weight loss. If you are ready to stop taking semiglutide or it is not economically feasible, try transferring to a more economical supplement.
he term “senior citizen” has puzzled me for years. How old must one be to be considered senior? Movie theaters, restaurants and sporting events will often offer a “senior discount” but the age ranges from 50 to about 65 so it seems that no one truly knows the answer to that question. The Oxford dictionary simply says, “an elderly person, especially one who is retired and living on a pension,” but what is elderly? I think it is largely a state of mind, and as a self proclaimed old lady myself I choose to find the positives in aging. Believe me, I feel the aches and pains while doing menial tasks, and I move a little slowe -- okay, a lot slower -- than I once did, but life remains GOOD.
blurred even in our own minds.
Aging can come with cognitive impairment, memory issues and social isolation. The older we get, the more “baggage” we accrue and the more life changes we experience. Grief is often a visitor while growing old. The longer we live the more loved ones we outlive. Grief is a whole topic in itself and can be very personal in nature. While it is not the focus of this article, it certainly factors into the overall mental health of older adults.
Growing older is a gift that not all are given. It often comes with challenges. There are the obvious physical challenges as our health declines and our ability to move about with ease dissipates. There are also mental health challenges that many may not consider. Older adults often experience depression and anxiety. We often find ourselves in need of reidentifying who we are. When we retire we sometimes lose the connection with a career. When our children leave the nest, we often feel less needed. When we outlive loved ones, we ache for the connection and “who we are” can become somewhat
According to the World Health Organization, by the year 2030, one in six people in the world will be aged 60 or older. They also report that approximately 14 percent of older adults live with a mental disorder. The most common of these disorders are anxiety and depression. Mental health conditions in older adults often go untreated and quite possibly even unrecognized. Loneliness and social isolation are key risk factors for mental health conditions later in life. Being aware of our risk factors can be beneficial because we can get ahead of the game and be prepared. The stigma surrounding mental health often keeps us from reaching out for help.
Our mental health is shaped by many things including the cumulative impacts of our family of origin and our early life experiences. Social connection is of particular importance in reducing risk factors such as loneliness and social isolation. Meaningful relationships and social activities can significantly enhance positive mental health, satisfaction with life and just overall quality of life. Belonging to a group, whether that be a church group, a senior center group or any other kind of gathering of people can greatly improve mental
Cathy Kolodziej, M.Ed, LPC, CSC, LCDC, NCC Hamilton ISD
Positive Aging
health.
While aging certainly comes with challenges, both mental and physical, we never need to struggle alone. Help is available. A primary care provider is a good place to start when you are looking for help. They can assist you and “triage” what your needs are. If your struggles are mental, they will have the ability to refer you to someone who can help. Sometimes just having someone to listen with an impartial ear who can help you talk through what is in your head can be cathartic. It is important for people of all ages to be able to find joy in their lives and reconnect with what makes them happy.
Negative views on aging are common, but successful aging is possible! It often requires a person to be proactive with their healthcare and overall health. Practicing healthy living can lower the probability of disease and raise the probability of higher cognitive and physical function. Actively engaging in life can greatly contribute to the quality of life and possibly even the quantity of life. Sometimes we have to take the bull by the horns and step out of our comfort zones.
We can stave off the effect of loneliness by remaining socially active. We can engage with our spirituality, no matter what that looks like, I think most of us can agree that there is a higher power. We can find physical activities that we enjoy. Maybe that is walking, cycling or tennis, or maybe that is simply water aerobics or chair yoga, but we can usually stay active in some capacity. When these activities can be done outside, weather permitting, that is an added bonus. Connecting with
nature has calming and spiritual benefits as well. As family members and as members of the same aging community, we can support each other as well. We can plan regular social engagements and maintain a routine. We can make time to communicate. We can keep our brains stimulated by engaging in crafts or games. Keep an eye on the people you love as they age. Pay close attention to warning signs that they may be struggling because they may not ask for help. Some warning signs may include:
• Distancing themselves from people and things they once enjoyed.
Cathy Kolodziej received her Master's degree in counseling from Tarleton State University in 2011. She is a Licensed Professional Counselor at Hamilton ISD. Cathy is passionate about helping others discover their inner strength in order to achieve a better quality of life.
• Appearance becomes disheveled and/or personal hygiene appears lacking.
• They miss appointments and/or forget to pay bills.
• They stop maintaining their home and yard.
Do not dismiss mood changes as just a part of aging. Mental health is important at all ages and can be treated at all ages. While we are not in control of some aspects of our health such as disease and cognitive decline, we are resilient! We have wisdom and real life experiences to pull from and we can continue to live -- like really live rather than just wait to die. So what are you waiting for? Get out there and live!
memory loss
BY MARIA WEAVER
anny listens as he prepares breakfast. Beverly will wake soon and be ready to begin her day.
As they sit together for their meal as they have done for almost 49 years, Danny feels utterly alone.
It’s the elephant in the room. The thing he never mentions, and she has forgotten.
Alzheimer’s. It’s the constant companion that makes every day a struggle.
“I’m tired,” Danny said. “As a caregiver, it’s hard. No day is like the last one but every day is the same. You get up and try to make it a day at a time, a week at a time.”
Retirement was supposed to be time to relax and enjoy their senior years, said Danny, a former Hamilton County Extension agent.
“We bought a Jeep and went to Colorado every year in the fall,” Danny said. “They have such pretty country and the mountain passes. It was our getaway time. We also liked to garden and grow flowers, golf and visit the grandkids.”
Danny and Beverly have three children, Jeremy, who lives in Atlanta, Jordan in Abilene and Jennifer in Hamilton. They have seven grandchildren.
Over breakfast, as Danny feeds her, Beverly talks of going home, but doesn’t realize she is home, the home in which she and Danny raised their children.
Home to her mind now is where she grew up, and she doesn’t recognize her surroundings or the people who help her.
“She doesn’t watch TV,” Danny said. “We have some boxes of old pictures, and she goes through them constantly, talking about her family and going home. It’s very frustrating.”
After lunch, Danny and Beverly drive to Sonic about 2 p.m. for a drink, then drive around, by the school to check on things, then sit on the porch until dinner time. About 9:30, they head to bed.
“Sometimes it works, and sometimes it doesn’t,” he said. “If she sleeps, I have time to do something, like paperwork or watch a podcast.
“It’s hard to ask for help, and there’s never a moment to relax. If I leave her with someone, I wonder how she’s doing. I feel like I need to be there.”
Donna taught a long time at Pottsville School, then moved to Hamilton Independent School District, where she also taught for a long time.
She was on the Woman’s Council and Hamilton Public Library Board, taught Sunday School and served on the Hamilton City Council.
“She was one of the greatest teachers,” said daughter Nancy. “She’s one of the smartest people I’ve ever
She’s so smart, she covered her dementia symptoms for years before anyone really caught on.
“She still covers,” Nancy said. “People will see her and tell me she recognized them. But no.”
While Alzheimer’s and dementia are known to change a person’s frame of mind, Nancy said her mom has not had temper flares or violent moments.
“The oddity is, she’s nicer and sweeter than she’s ever been,” she said. “I can count on one hand the number of times she hugged me in my life. Now she hugs me every time she sees me.”
Donna taught water aerobics at the Wellness Center for many years before COVID-19, but about five years ago, she got lost one time driving home.
“She voluntarily gave up driving,” Nancy said. “The saddest thing is, she asked, ‘What would you do if this was happening to you?’ She knew it wasn’t normal.
“She started writing everything down, but that didn’t help.”
The elephant lives in Donna’s house too.
time.”
A Galveston native, Donna also talks often of going home. Nancy said during a visit to the coast, someone handed Donna a sand dollar.
“She held it and stared at it, then said, ‘This is home.’ There was a little bit of a connection. We took her three times to Galveston, but it’s not doable anymore.”
Alzheimer’s is a brain disease caused by damage to nerve cells, or neurons, in the brain.
“You can’t go over it, you can’t go under it, you just gotta go through it.”
NANCY
The hero of Donna’s story is Garland, Nancy said. At 87 with congestive heart failure and a bum arm, Nancy’s dad is Donna’s person.
“To be with a person who has lost all ability to reason is hard,” she said. “He’s there 24/7, and he does an excellent job.”
Donna was always the cook in the family, but now it’s fallen to Garland, although Nancy, her three siblings and their spouses have picked up the slack and take their turns providing meals and being with their mom.
“H.E.B. prepared meals are the best thing ever,” Nancy said.
Family members help, she said, but Garland is the constant.
“It’s a life change,” she said. “There are six of us, so we can still travel and do what we want to do.”
The constant need also comes with guilt, as no one wants her disease to “drag out,” but neither do they want to say goodbye.
When asked how he is doing, Garland will often say, “Just marking time.”
“He’s not able to go and do,” she said. “It’s harder on him than her, but he says, ‘That’s what I signed up for.’
“You just wrap yourself in circles,” Nancy said. “She has good doctors and likes visitors. And she’s still smart; she will make you think she knows you, but she hasn’t called us by our names in a long
The brain’s neurons are essential to all human activity, including thinking, talking and walking.
In Alzheimer’s, the neurons damaged first are responsible for memory, language and thinking, which is why the first symptoms usually are memory, language and thinking problems.
Although these symptoms are new to the individual affected, the brain changes that cause them are thought to begin 20 years or more before symptoms start, according to the Alzheimer’s Association.
When symptoms become severe enough to interfere with a person’s ability to perform everyday tasks, the person may have Alzheimer’s or dementia.
In the beginning, those with mild symptoms often may continue to work, drive and participate in their favorite activities.
Nancy, a retired attorney, said her best advice is to think about the future early in the disease.
“It you think you’re facing dementia, and it’s getting harder to do things, talk with your family about what you envision your care being,” she said.
“Do you want to stay home no matter what? Live with the kids?
“Have those types of conversations with your children before it’s too late. It’s so much easier if it is initiated by the person than by the family.”
Alzheimer’s gets worse with time. How quickly it progresses and what abilities are affected vary from person to person.
As time passes, more neurons are damaged and affect more areas of the brain.
Eventually, the patient will need help getting into and out of a bed or chair, bathing, dressing, using the toilet, eating and grooming.
Beverly is a strong woman, a breast cancer survivor. After six rounds of chemo and 30 rounds of radiology, oncologists at first thought her memory issues were residual chemo side effects.
Ray’s City Drug
Friendly Faces Expert Service Quality Care
After about a year, the oncologist said the chemo was out of her system. Her problem was not chemo fog.
“She couldn’t remember, or she would say the wrong words,” Danny said. “It gradually got worse. Three years ago, she couldn’t sign her name. She doesn’t read anymore, and she hallucinates. She’s feeble; she can’t walk or see.”
Beverly’s mother had Alzheimer’s in her 80s. Donna’s mother got it in her 40s.
“Every year after 50 was considered a gift,” Nancy said of her mom. “My grandmother had terrible, terrible, terrible Alzheimer’s. She spent her last two years in a fetal position. That prepares you a little bit.”
Ultimately, Alzheimer’s disease is fatal. According to the Alzheimer’s Association, studies indicate people 65 and older survive an average of four to eight years after diagnosis, yet some live as long as 20 years.
There is no proven way to prevent Alzheimer’s disease, and there is no cure.
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However, with 6.9 million Americans and more than 55 million worldwide suffering from the disease, finding ways to prevent, slow, manage and cure Alzheimer’s is a top priority for research centers around the globe.
Some individuals have dementia-like symptoms without the progressive brain changes of Alzheimer’s.
Causes of dementia-like symptoms include depression, untreated sleep apnea, delirium, side effects of medications, Lyme disease, thyroid problems, head injury, blood clots or tumors in the brain, certain vitamin deficiencies and excessive alcohol consumption.
Unlike Alzheimer’s, dementia caused by these conditions often may be treated and even reversed.
The differences between normal age-related symptoms and Alzheimer’s symptoms can be subtle, so people experiencing cognitive changes should always seek medical help.
“Several in town have Alzheimer’s” Danny said. “It’s a horrible disease, but it’s a story that needs to be told.”
“Remember that song we sang as kids about a bear hunt?” Nancy asks. “You can’t go over it, you can’t go under it, you just gotta go through it.
“We’re going through it.
“This is our bear hunt.”
Ryan Adams, MD General Surgery
Jeff and Nikki Alsabrook, owners • Cindy Kinsey RPh/PIC • David Cleveland RPh
10 Early Signs of Alzheimers and Dementia
1. Memory loss that disrupts daily life.
One of the most common signs of Alzheimer’s disease, especially in the early stages, is forgetting recently learned information. Others include forgetting important dates or events, asking the same question over and over again or increasingly needing to rely on memory aids or family members.
2. Challenges in planning or solving problems.
Some people living with dementia may experience changes in their ability to develop and follow a plan or work with numbers. They may have difficulty concentrating and take much longer to do things than they did before.
3. Difficulty completing familiar tasks.
People living with Alzheimer’s disease often find it hard to complete routine tasks. Sometimes they may have trouble driving to a familiar location, organizing a grocery list or remembering the rules of a favorite game.
4. Confusion with time or place.
People living with Alzheimer’s can lose track of dates, seasons and the passage of time. Sometimes they may forget where they are or how they got there.
5. Trouble understanding visual images and spatial relationships.
For some people, vision problems are a sign of Alzheimer’s. This may lead to difficulty with balance or trouble reading. They may also have problems judging distance and determining color or contrast, causing issues with driving.
6. New problems with words in speaking or writing.
People living with Alzheimer’s may have trouble following or joining a conversation. They may struggle with vocabulary, have trouble naming a familiar object or use the wrong name.
7. Misplacing things and losing the ability to retrace steps.
A person living with Alzheimer’s may put things in unusual places. They may lose things and be unable to go back over their steps to find them again.
8. Decreased or poor judgment.
Individuals may experience changes in judgment or decision-making. For example, they may use poor judgment when dealing with money, or pay less attention to grooming or keeping themselves clean.
9. Withdrawal from work or social activities.
A person living with Alzheimer’s disease may experience changes in the ability to hold or follow a conversation. As a result, they may withdraw from hobbies, social activities or other engagements.
10. Changes in mood or personality.
Individuals living with Alzheimer’s may experience mood or personality changes. They may be easily upset at home, at work, with friends or when out of their comfort zone.
Alzheimer’s Association
Whether your loved one requires hands-on help or just a little extra monitoring, we’ve got it covered. We offer personalized support tailored specifically to your loved one’s needs helping them stay at home safely with dignity and respect while providing you peace of mind. Our trained caregivers are screened, bonded and ready to give you a break. We are committed to providing the right balance of independence and care to suit your loved ones needs.
• Call Button Setup
For those who can rest independently but may need assistance with transferring or toileting, we can install a call button that allows immediate support when needed.
• Monitoring for Cognitive Deficits
For clients unable to make decisions due to cognitive impairment, we offer continuous monitoring and provide assistance when needed ensuring their safety and comfort.
• Advanced Alarms
We provide motion, pressure and video monitoring system that let your loved one sleep peacefully and reassured while we keep vigilant from another room.
Bone health strength
DEXA Scan
DEXA is a bone density scan commonly used in diagnosing osteoporosis, a bone disease that causes weakened or brittle bones. Women post-menopause are most often at risk for osteoporosis. DEXA is an important tool in determining a patient’s risk for developing fractures. It is simple, quick and non-invasive. “I’ve had patients comment on how comfortable the wedge is during the scan,” said technician Nina Hooper. DEXA scans are most often taken of the low back and hips. For convenience, Hamilton General Hospital Radiology Department offers DEXA scans in-house.
ging can adversely affect bones and muscles, increasing the risk osteoporosis, a disease that causes weak, brittle bones, and sarcopenia, or muscle loss.
Exercise is one of the best ways to fight the adverse effects of aging on bones and muscles.
Studies show that a combination of weightbearing exercise, resistance training and balance training are ideal for building muscle, strengthening bone and helping prevent falls.
Weight-bearing exercises include brisk walking, jogging, pickleball, climbing stairs and dancing. These exercises can also help prevent heart attack and stroke. American Heart Association recommends 30 minutes per day five days per week of moderate to intense aerobic activity.
Resistance training, including weight machines, free weights, resistance bands and even body weight, strengthens muscles and can make bones stronger as well. Resistance training is recommended at least twice per week.
Balance training like yoga, tai chi, step ups and even walking on unstable surfaces can help improve balance and prevent falls.
Consult your physician before starting any new exercise program.
Exercise benefits include:
• Builds strong bones in children.
• Strengthens both muscles and bones in children and adults.
• Prevents bone loss in adults.
• Makes bone denser and replaces old bone with new bone.
• Improves balance and coordination.
• Helps prevent falls and fractures.
• Helps prevent osteoporosis.
TRAINING TRAINING TRAINING
Achieving your fitness goals can become more manageable with the support of one of our personal trainers! A tailored plan and focused guidance will help you stay on track.
Benefits of personal training: Individualized Workout Plan Learn Safe Techniques Nutrition Tips Motivation & Accountability
Goblet squat
Hold dumbbell at chest, feet slightly wider than shoulder width apart. Evenly distribute your weight through both feet, slightly more toward heels. With a neutral spine, engage your core, press your hips back and begin bending your knees. Goal is to get your hips below parallel with your knees then press back up to start. Modify no weights, chair.
Superset #1
shoulder press
Stand upright with a straight back. Hold dumbbells at the shoulders. Exhale as you raise the weights above your head. Stay controlled and pause briefly at the top. Inhale and return dumbbells back to shoulders. Modify seated.
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strength
Aim for 3 sets of 10 reps. Complete 3 rounds of each superset before moving to the next.
fitness strength
Workout
A beginner's strength workout to help build foundations of exercise while helping you learn technique and build mobility to be able to move on to more advanced exercises. These exercises can even be performed in a chair. Try doing this workout two days per week with a rest day or cardio day -- like Lacee's spin class -- in between!
Superset #2
Deadlift
With an engaged core and neutral spine, slowly hinge at hips and bring weights down slightly bending the knee. Lift back up with your legs and glutes. Modify Good Morning with the chair.
bent over row
With one leg on a bench, pull the dumbbell up toward the sides of your chest or beside the bottom of your rib cage. Lower weight back to the starting position staying controlled.
plank pull through
In plank position, wrists under shoulders. Keep core engaged, spine aligned. Reach for the dumbbell at the opposite side and pull through to the other. Modify on tops of knees.
Superset #3
Dead Bugs
While laying on your back, knees bent and arms straight in the air, lower opposite arm and leg. Stay controlled. Bring back up and switch sides.
PHOTOS BY KIM HINTON
Jeff Walker
Trainers Meet the
Central Texas native, Jeff Walker grew up in Pflugerville. With family in the Hamilton area, he and his wife made the move to area to be closer to them.
Jeff graduated from Rice University where he was a tight end for the Owls.
“That was back in the old days of the Southwest Conference,” he said.
He served his alma mater as a graduate assistant strength coach and completed an internship with the Houston Oilers as the interim assistant strength coach in 1991.
After college, his passion for fitness led him to pursue a career in personal training.
“I worked for myself,” he said. “It was a new field. It wasn’t even established.”
Jeff got certified as a strength and conditioning specialist through the National Council on Strength and Fitness. He has worked with athletes and individuals at all levels from beginners to professional and Olympic athletes.
As a personal trainer at Mills County Wellness Center and the Team Lead Wellness Center Fitness Instructor for Hamilton Healthcare System, Jeff continues his career of more than 35 years in the health and fitness industry.
Stay Financially Fit!
“There is more information out there now than ever and it’s available to everyone,” he said.
Mills County Wellness Center opened Sept. 6 at 1109 Fisher Street in Goldthwiate. It offers members 24-hour access to premium cardio and weight training equipment, group classes and even physical therapy.
“I am available to anyone for anything you want to do,” said Jeff, who has clients as young as 12 all the way to 86 years young.
He has worked with athletes to meet sports specific goals as well as individuals who want to get in shape, lose weight and just feel better.
In addition to designing a workout to fit his client’s needs, Jeff can also help clients with nutrition.
He stresses education, safety, technique and form with his clients in sessions last last 30 minutes to an hour.
“Whatever it takes,” he said. “I’ll teach you as much as you want to know to be self-sufficient."
New members get a free introductory session which includes education on the equipment in the gym.
“Don’t be afraid to get pointers and ask questions any time,” he said.
Trainers
riginally from Evant, Kacie Wright married into the Hico community.
A young mom in the process of building her first house with her husband, Kacie enjoys working out more than anything.
“My mom passed in 2020,” she said. “I found a love for the gym. It is my safe place where I can go let everything out and not have to think for an hour or two.”
Kacie got her personal training certificate and now trains clients at the Hico Wellness Center.
She specializes in strength and conditioning and lifting. For women interested in pelvic floor conditioning, Kacie is a wealth of information.
“I’ve done lots of research on rebuilding after babies,” she said. “I have a client right now that has done a 180. She’s been working with me for two months.”
Kacie also works with clients on continuing to strengthen after physical therapy post-surgery or injury.
BY KYMBIRLEE JESCHKE
“You have to move your body to feel good,” said Kacie. “I can help you stay in shape, but I can’t fix old.”
Through movement and training, Kacie can help clients fight the effects of aging through exercises targeted at improving strength, gait, balance and agility.
Eating right plays a role in feeling good. While she’s not a dietician, Kacie can help guide her clients to making healthy choices through portion control.
Kacie offers personal training sessions from 30 minutes to an hour at the Hico Wellness Center. Located at 605 Cedar Street next to Hico Physical Therapy, Hico Wellness Center offers members 24-hour access with security monitoring to premier cardio and weight lifting equipment.
“You have a friend here,” said Kacie. “Come work out and talk. If you are lonely, I’m all ears. If you need a trainer to push you to be here, I’m going to be the pusher.”
Kacie Wright
RICK’S HANGOUT
indy began teaching yoga in Georgetown in 2017 and moved to Goldthwaite in 2020. She now teaches warm flow classes on Monday at 4:30 p.m., slow flow/ stretching classes on Tuesday at 9:30 a.m. and Wednesday at 7 p.m. and chair yoga at 10 a.m. on Thursdays at Mills County Wellness Center. While yoga’s benefits include improved strength, flexibility, balance, energy, sleep and mood, it’s the peace that Mindy loves.
“I like exercise,” she said. “Yoga is as powerful as anything else. It’s all about consistency.”
One of her favorite quotes used in
Fitness Class Spin, Flow or Dance into with a
BY KYMBIRLEE JESCHKE
native and graduate of Goldthwaite High School, Lacee teaches spin classes at Mills County Wellness Center. She got into fitness in 2011 to help manage an autoimmune disease and taught Camp Gladiator classes. She really enjoys the group setting of spin.
“We laugh while we sweat,” she said. Lacee’s spin classes usually last for 30 to 40 minutes. She leads the class in riding to the beat of the music and even adds some weight training in with some of the songs.
“It’s not for everyone,” she said adding that riders can modify intensity for their own level of fitness. “You can sit as much as you want or get off if you have to. It takes time to build up strength and endurance.”
The mother of two balances teaching classes with a full-time job at her family’s business Ranchland Feed and Fuels.
Lacee’s spin classes at Mills County Wellness Center are Tuesday and Thursday at 8 a.m. , 6 p.m. and 7 p.m.
Since space is limited, Lacee encourages participants to sign up early.
the classroom is from Marie Forleo, “Success doesn’t come from what you do occasionally; it comes from what you do consistently.”
While she says yoga can be overwhelming for those who have never practiced, Mindy encourages practitioners to keep coming back.
“Everyone’s body is different,” she said. “You get out of it what you need to.”
Mindy believes in the power of touch and includes a head massage with a cool lavender cloth at the close of practice.
“Give it a try,” she said. “It might change your day.”
Meet the instructors who teach classes at Mills County Wellness Center
ochelle loves to dance. A certified Zumba and Zumba Toning instructor for more than 10 years, the only thing she loves more than dancing is sharing that passion with others. As a mother of four boys, Zumba gave Rochelle a purpose outside of raising kids.
“The music. The feeling. This is a community. This is a family,” she said. “It checked all my boxes.”
Rochelle treats her classes like a party. Participants have been known to spontaneously belt out the lyrics to songs like Love Shack during class.
“No experience is required,” she said.
“Everyone moves differently. It’s beautiful.” Rochelle embraces that. She teaches a new song each month.
“We don’t do moves that are overly complicated,” she said, adding that most songs are repetitive, so the same sequence is often repeated three or four times in a song.
Zumba classes at Mills County Wellness Center are Mondays and Wednesdays at 6 p.m. Rochelle also teaches at St. Peter’s Catholic Church on Tuesdays and Thursdays at 5:30 p.m. and Saturday at 9:30 a.m.
“Come see what it’s about,” invites Rochelle.
Vs & Ps specialist Help for
s our bodies age, certain problems tend to arise more frequently. In general, our bodies are built to last, and from a urologic perspective, you aren’t necessarily guaranteed to have problems just because you are getting older. However, there are certain problems that occur much more frequently in those who are of retirement age or older. Women may often experience prolapse, and men are at risk for developing prostate cancer.
Stewart, M.D. Urologist
Vaginal Prolapse
Vaginal prolapse simply means that the normal support of the pelvic floor has weakened, and so some organ (either the bladder, the uterus, or even the rectum) has descended down into the vaginal canal. Current estimates say that anywhere from 50 to 90 percent of adult women have at least mild prolapse, and roughly 13 percent of women will end up requiring surgery to repair it. Prolapse by itself is not always a problem and doesn’t have to be fixed. However, some women experience bothersome symptoms.
Some women feel a “bulge” in their pelvis, or even feel the need to “push back in” their prolapse to gain comfort or use the bathroom. Some women feel like they can’t empty their bladder well, or they may feel constipated. Other women may struggle with normal sexual activity. If any of these symptoms are present, you should consider a visit to a urologist!
Diagnosing prolapse is easy; all it takes is a physical exam in the clinic. Treatment options for prolapse depend on how significant the symptoms are and how much prolapse is present. There are conservative options, like pelvic floor exercises and vaginal inserts called pessaries. More severe prolapse often needs outpatient surgery, which usually has a fairly tolerable recovery.
Prostate Cancer
Prostate cancer is likewise a very common problem in the aging male. Prostate cancer is the most commonly diagnosed cancer, and it affects one in eight men. The average age of diagnosis is 66. Autopsy studies show that roughly 70 percent of 70-year-old men have at least some cancer in their prostate and 80 percent of 80-year-olds have it!
Prostate cancer is usually found by doing a simple blood test, called a PSA (Prostate Specific Antigen), which your family doctor can do. A rectal exam can also be a helpful indicator, although there is no question that
the blood draw is much more important and far more accurate. Men should get at least a yearly PSA blood draw from age 55 to 70, but in reality if you are healthy, we often check this until you are much older!
Thankfully, a majority of prostate cancer is fairly slow-growing, and many men can just be monitored closely and may never require any treatment. Thankfully, for men who do need treatment, there are many options. Hormone treatments, minimally invasive surgery, radiation, chemotherapy and even immunotherapy are available for the right patient.
Americans are living to be older on average than ever before; the average life expectancy for a male in this country is roughly 76 to 83 years -- and women live to be older! If you’re diagnosed with either of these problems in your 60s, nowadays you might still have 20+ years worth of life dealing with these problems! Luckily, your local urologist can help guide you through these issues. Don’t be miserable! We’d be happy to help guide you through these issues at the Hamilton Clinic.
Dr. Tyler A. Stewart is a Urologist with Ascension Medical Group Providence Urology in Waco. He graduated at the top of his class at the UT Health Science Center in San Antonio. Dr. Stewart treats men and women of all ages and sees patients at the Family Practice Rural Health Clinic in Hamilton.
Tyler
Hamilton Family Practice Clinic
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Focuson Healing
unerals can be a very hard but necessary topic to broach. A planned and funded funeral can be one of the best gifts for a loved one giving them peace of mind and alleviating the financial and emotional burden during a difficult time. Here are some reasons to consider a prefunded funeral:
1) Your loved one can focus on remembering and healing. Family won’t have to face quick decisions or worry about getting your wishes wrong. You choose exactly what you want, and your family can feel secure in your wishes being carried out.
2) You lock in today’s prices and save money. Like most things, funeral costs increase. According to the National Funeral Directors Association, the average funeral prices rose 97% from 1989 to 2017. Prepaid funerals are locked in.
3) Your children won’t have to find a way to pay for your funeral. According to Foresters Financial, 40 percent of Americans don’t have life insurance. Even with it, funeral expenses are due at the time of service, and insurance policies often take weeks to pay out.
4) Your investment is secure. State regulations require that prepaid funeral plans are securely invested with an independent entity, meaning that if something happens to the funeral home, your plan can be transferred to another provider.
5) Your investment can move with you. Plans come with relocation flexibility. If you move more than 75 miles away, funeral and cemetery plans may be transferred to any of the more than 1,900 Dignity Memorial locations across North America.
Riley Funeral Home offers free, no-obligation consultations that include a Personal Planning Guide. Payment plans are available. To schedule a consultation, contact Karla, Rena or Arlan at 254-386-3117.
