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The team at Healthy Horizons is excited that you are taking time to explore the valuable resources located within this edition of our magazine. Our team is embarking on our 10th year of publication and we completely recognize that we would not have been able to experience the level of success in our publication without you, our devoted reader. We are also very appreciative of our advertisers and local contributing writers as they have made our dream of health advocacy a reality. Inside this particular issue you will find articles related to disease prevention and health promotion. As health educators, we strive to provide articles that are relevant to maintaining optimal health and wellness. As we are all painfully aware, health and wellness are vital to improving and maintaining our quality of life. Our advertisers typically provide services which promote health and wellness or meet your specific healthcare related needs. Health advocacy is our goal. We value your input for our continued growth and success. Please feel free to make suggestions related to contents or articles that would you like to see included in future editions. We strongly encourage you to utilize our supporters which are highlighted throughout the magazine, because without our supporters this free publication would not be possible. We wish you the very best as you strive for “Healthy Horizons!” May God richly bless you. - Mark and Kim Helms contact us:


Healthy Horizons


Cover Story - Scrub’s Elite


Heart of the Matter: 10 Ways to Protect your heart


Too Old for Immunizations? Never!


Helping Women Stay Healthy


Commit to Be Fit


Change Your Life with CPAP


Porch Swings and Prayer


Center Spread: Benjamin Russel Hospital


Kids Korner: Rules of the Road


Emotional Well-Being


Fun & Games: Word Search


Depression Prevention

Publishers Mark Helms Kimberly Helms, D.H. Ed., MSN, RN 256-235-1955 Marketing/Distribution Coordinator Teresa Tims 256-235-1957 Sales Manager DH Hunt 256-237-3177 Graphic Designer Stacy Booth 256-310-3720 Contributing Writers Adam Campbell Brian Good Rob Goodwin James Lee Judith Kay Morris Richard O’Connor Mike Vest Advertising sAles or to request AdditionAl copies: 256-235-1955 HAve A suggestion? HeAltHy Horizons p.o. Box 81, cHoccolocco, Al 36254 FAx: 256-235-1935

24 Resource Guide

© 2010 by Healthy Horizons Magazine. All rights reserved. Although some parts of this publication may be reprinted and reproduced, we require that prior permission be obtained in writing. Healthy Horizons is a free publication distributed locally and is supported by our advertisers. It is available in selected stores, physician offices, wellness centers, assisted living centers, hospitals and rehab centers. Please call for a location near you or if you would like copies placed at your business.

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HELPING BIRMINGHAM HEAR BETTER he Beltone Company has been around for a good while, since 1940, to be exact, and has always been on the cutting edge of hearing instrument science. In Alabama and Mississippi, the Hames and Hendon families have opened and maintained more than twenty Beltone hearing centers.


Hal Hames is an audio prosthologist, (someone who is a trained expert in matching the right device to the ear and life of a customer,) his daughter Michelle is a Dr. of Audiology, and his wife, Linda, daughter Lesley Hendon, and son-in-law Jake Hendon all work together to make the Beltone Audiology facilities the premier hearing instrument science centers in the Southeast. Together they have decades of experience in the hearing industry. Another reason to choose Beltone is both their longevity in the market and the quality of their products. Beltone started in Chicago over 70 years ago with a friend successfully helping a friend, and remained family owned at the corporate level until 15 years ago. “They are not the oldest, but are one of the longest standing,” said Lesley. Beltone has continued to lead the way,


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both with technological advances and with educating their clients. It used to be that “hearing aids” were noticeable, bulky, had feed back, (how well I remember my dad turning his up and down constantly,) couldn’t handle any moisture, and the range of hearing was often both distorted and limited. Several types of hearing situations used to be most challenging, such as restaurants, being outdoors, talking on the phone, or watching TV without annoying those watching with you because the volume was turned up too high. Now there is what is known as the TRUE technology, a genuine breakthrough. The Beltone True series features multiple directional microphones, the ability for the microphones to change modes, a feedback eraser, wind noise reduction system, and a number of wireless accessories. The personal wireless network system makes it possible to link to the TV, the TV remote control, your cell phone, and other audio sources. Now the rest of your family can listen to a program with the volume at a comfortable level for them, and the wireless device will adjust yours accordingly.

In addition, Beltone TRUE has the best anti-whistling system in the business. It features a number of models, some of which are barely visible. For clients who have need of a hearing aid that fits behind the ear, there is the TURN system. It has the ability to suppress certain unpleasant or overly loud sounds. Additionally, it helps with hearing conversations rather than background noises like refrigerators or fans. It also features a “telecoil,” for use with telephone conversations. Regarding education as it applies to defining hearing loss, I learned some things to look out for. You may be experiencing hearing loss if: • People seem to mumble more frequently • You experience ringing in your ears • You often ask people to repeat themselves • Your family complains that you play the radio or TV too loudly • You no longer hear normal household sounds like a dripping faucet or a doorbell • You have difficulty understanding conversations in crowds in groups, crowds, or one-on-one • Phone conversations become increasingly difficult, as is hearing when someone’s back is turned toward you • You speak too loudly


you had walked into a scrub store as recently as five years ago, it would have been difficult to fathom the path scrubs would take over the next few years. Since the days of the traditional v-neck top and drawstring pant, scrubs have experienced a dramatic leap forward with regard to both fashion and function. This long overdue transformation has been received with open arms by the healthcare industry, one of the fastest growing segments of our economy.

Scrubs Elite (located in the Parkland Shopping center in Jasper, AL) has embraced this transformation, and is proud to offer the largest, most diverse selection of scrubs in West Alabama. The business was founded by Kay Vinson in Tupelo, MS in 2008. Although she initially ran the business herself, Kay quickly realized she would need additional help to achieve her goal in expanding the business. Over the next year, both her two sons and her husband began helping with the business, and Scrubs Elite became a true family affair. Since that time, Scrubs Elite has grown from a single 2,000 square foot store into a multi-store company featuring stores in Tupelo and Corinth, Mississippi, as well as Tuscumbia, Florence, and Jasper, Alabama. The five stores encompass just over 30,000 square feet of floor space (10,000 in Tupelo, 5,000 in Corinth, 5,000 in Tuscumbia, 5,000 in Florence, and 5,500 in Jasper) and the company remains family owned and operated. More impressive than the floor space, however, is the diversity and breadth of the products featured within the stores. With so many different brands on the market today, it would not be practical to stock them all. Thus, Scrubs Elite features a cross-section of the market that includes around ten brands of scrubs. These brands include (but are not limited to) Koi, Grey’s Anatomy, NRG, Jockey, Urbane

(205) 387-8778 731 Highway 78 West, Jasper, AL 35501 Find us on Facebook

Ultimate, MedCouture, White Cross, Landau, & ScrubZone. These different brands vary with regard to fabric content, fit, size range, color, durability, and price point.

“We have also chosen brands with proven track records in the areas of product availability, consistent fit, and value.” “What we have noticed,” says Adam Vinson, “is that practically every customer we serve has a different need. Whether a customer is looking for something in a high quality fabric that will last for years, or something inexpensive that she may get bleach all over the next day, we really do have something for everyone (including men). We stock regular, petite, and tall lengths in all our pants, as well as sizes ranging from XXS to 5X in a variety of brands. We also stock the same brands in all five of our stores, so if we do happen to be out of a particular size, we can usually have the garment in the hands of our customer within a couple of days. We have also chosen brands with proven track records in the areas of product availability, consistent fit, and value. We strive to carry only brands that maintain ample stock levels in their warehouses so that our customers can walk out of our stores with the products they want when they want them. In addition to scrubs, we also carry a diverse selection of shoes in which we feature the brands Alegria & Sanita. Both brands are characterized by exceptional support and comfort, and are great for women who spend long hours on their feet.” When one considers the wide array of brands and styles he/she can find at Scrubs Elite, it is definitely an exciting time to be wearing scrubs in the Birmingham area. 5


H E A R T O f T H E M AT T E R

No drugs. No bypasses. No scars. Just solid DIY advice on how to keep your heart pumping.


1} Grill a steak. You may think it’s bad for your heart, but you’d be wrong. Beef contains immunity-boosting selenium as well as homocysteine-lowering B vitamins. And up to 50 percent of the fat is the heart-healthy monounsaturated variety. 2} Watch a scary movie. Anything that causes your heart to race—slasher flicks, a good book, even being in love—also makes your heart stronger, according to researchers at Beth Israel Deaconess Medical Center. Upsetting the rhythm once in a while is like hitting your heart’s reset button, which helps it keep on ticking.

So what are you doing to protect your heart? Most guys leave that job up to their rib cage. After all, your heart feels fine. And, really, it’s out of your hands, isn’t it? In a few words: No, you ignorant 911-caller-in-waiting. Half of the men in America are laying down plaque for that special day when they keel over. We want to keep you upright, so we combed thousands of scientific studies to compile the most important advice you’ll ever read in this magazine: 10 tips, tricks, and techniques that will protect you from the number-one killer of men (and their wives). Make them part of your life, and you may just live long enough to see the United States pay its national debt, the Cubs win the World Series, and Madonna retire.

For maximum impact on your blood pressure, take a low dose aspirin just before bed.

3} Run indoors on hazy days. Researchers in Finland found that exercising outside on hot, hazy days when air pollution is at its worst can cut the supply of oxygen in the blood, making it more likely to clot. 4} Tell your wife to butt out. Or you may leave her—in a hearse. Researchers in Greece found that individuals who were exposed to cigarette smoke for just 30 minutes three times a week had a 26 percent greater risk of developing heart disease than people who rarely encountered secondhand smoke. 5} Dive in the pool. U.K. researchers found that men who burn just 50 calories a day in strenuous activities like swimming and hiking are 62 percent less likely to die of heart disease than men who burn nearly seven times as many calories — 340 per day — during less active pursuits like walking and golfing. 6} Fight cholesterol with fat. A group of 17 Australian men with


Healthy Horizons

high cholesterol swapped macadamia nuts for 15 percent of the calories in their diets, and their total cholesterol dropped by between 3 and 5 percent, while their HDL (good) cholesterol rose by nearly 8 percent. Macadamias are the best natural source of monounsaturated fat.

7} Bike away the blues. Men who are suffering from depression are more than twice as likely to develop heart disease as guys who aren’t depressed. So c’mon, get happy. In a trial of 150 men and women, Duke researchers found that after just three months of treatment, antidepressants and exercise were equally effective at relieving almost all symptoms of depression. 8} Meditate 20 minutes a day. According to Thomas Jefferson University researchers, this daily downtime may reduce your anxiety and depression by more than 25 percent. And that’s important, since a University of Florida study found that patients with coronary artery disease who had the most mental stress were three times more likely to die during the period of the study than those with the least stress. 9} Buy a punching bag. A Harvard study found that men who express their anger have half the risk of heart disease compared with men who internalize it. 10} Take aspirin. Researchers at the University of North Carolina found that regular aspirin consumption cut the risk of coronary heart disease by 28 percent in people who had never had a heart attack or stroke, but were at heightened risk. By: Adam Campbell & Brian Good

Roasted Salmon with Maple Glaze Ingredients:

Serves 6

2 pounds salmon, cut into 6 equal-sized fillets 1/4 cup maple syrup 1 garlic clove, minced 1/4 cup balsamic vinegar 1/4 tsp kosher or sea salt 1/8 tsp. fresh cracked pepper Fresh mint or parsley for garnish

Directions: Preheat the oven to 450 degrees. Lightly coat a baking pan with cooking spray. In a small saucepan over low heat, mix together the maple syrup, garlic, and balsamic vinegar. Heat just until hot and remove from heat. Pour half of the mixture into a small bowl to use for basting, and reserve the rest for later. Pat the salmon dry. Place skin-side down on the baking sheet. Brush the salmon with the maple syrup mixture. Bake about 10 minutes, brush again with maple syrup mixture, and bake for another five minutes. Continue to baste and bake until fish flakes easily, about 20-25 minutes total. Transfer the salmon fillets to plates. Sprinkle with salt and black pepper, and top with reserved maple syrup mixture. Garnish with mint or parsley and serve immediately. Recipe obtained from Mayo Clinic online community. Nutritional information follows: Nutritional analysis per serving Calories 314 Total fat 14 g Saturated fat 3 g Monounsaturated fat 5 g Sodium 152 mg Total Carbohydrate 21 g Dietary Fiber 1 g Protien 25 g

Cholesterol 69 mg


Too Old for Immunizations?

NEVER! Immunizations are important for everyone, even adults. Over time, some of the resistance to immunizations given as children may fade or become lessened and adults need to keep up to date on their shot records while keeping up with their children or grandchildren. Also, some immunizations available at this present time were not available to adults when they were children. The list below includes a schedule for Birth to Adults. Please see your healthcare provider for any questions concerning your immunizations. Hepatitis B:

Birth, 1-2 mos, 4 mos, 6-18 mos, 19 mos–18 yrs (catch-up doses), Adults need this vaccine if you have a specific risk factor for Hepatitis B. DTaP/Tdap: 2 mos, 4 mos, 6 mos, 15-18 mos, 19-23 mos (catch-up), 4-6 yrs, 7-10 yrs (catch-up), 11-12 yrs, 13-18 yrs (catch-up dose), Adults 19 and older, if you are younger that age 65, are 65+ or have contact with an infant, are a healthcare worker. Adults need a Td booster every 10 years. Hib: 2 mos, 4 mos, 6 mos, 12-15 mos, up to 5 yrs (catch-up dose) Polio: 2 mos, 4 mos, 6-18 mos, 19-23 mos (catch up) 4-6 yrs, 7-18 yrs (catch-up) PCV: 2 mos, 4 mos, 6 mos, 12-15 mos, 18 mos – 5 yrs (catch up dose), Adults 19 and older, Adults need 1 dose at 65 or older if never vaccinated. RV: 2 mos, 4 mos, 6 mos, MMR: 12-15 mos, 18-23 mos (catch up) 4-6 yrs, 7 -18 yrs (catch up), Adults will need at least 1 dose if you were born in 1957 or later. A second dose may also be needed. Varicella: 12-15 mos, 18-23 mos (catch up), 4-6 yrs, 7-18 yrs (catch up), Adults need this vaccine if they have never had chickenpox or were vaccinated and only had 1 dose. Hepatitis A: 12-15 mos (2 doses given 6mos apart at age 12-23 mos) 4-18 yrs (catch up dose), Adults need this vaccine if they have a risk factor for Hepatitis A. HPV: 11-26 yrs (doses given over a 6 month period), this vaccine can also be given to men in the same age range MCV4: 11-12 yrs, 13-18 yrs (catch-up dose), Adults need this dose if they are going to college and plan to live in a dorm or have one of several medical conditions. Additional doses may also be needed so contact your healthcare provider with any questions. Influenza: 6 mos – 18 yrs, Adults 19 and older (given each fall or winter) Zoster (Shingles): Adults age 60 years or older • If you travel outside of the United States, you may need additional vaccines. • The Centers for Disease Control and Prevention provide information to travelers and healthcare providers on which vaccines are needed for international travel. You may also contact you local health provider or travel clinic. • Visit CDC’c website: for more information in order to prevent illness and injury during travel. References: Retrieved from" 2/24/2011.


Healthy Horizons

Helping Women Stay Healthy Having regular check-ups and health screenings are important to good health! Health screenings are tests performed by health care professionals that check for diseases or conditions. By screening regularly, doctors may identify diseases early which may make the disease easier to treat. Many individuals are not aware of the various screening guidelines by different

organizations, such as the American Cancer Society, the American Heart Association, etc. Sometimes, the information seems so overwhelming that it is difficult to make sense of exactly what one should do. In an effort to better educate individuals, an easy-to-read table has been developed listing the various screenings and the usual age at which they should occur for women. *Adapted from

test Cholesterol Test

WHAt is tHe test For? Checks for high cholesterol

HoW oFten/Age Every 5 years starting at age 20; if abnormal, follow up with healthcare provider for frequency.

Blood Pressure

Checks for high blood pressure

At least once a year and every office visit.

Diabetes Test

Checks for high blood sugar

Get screened for diabetes if your blood pressure is higher than 135/80 or if you take medication for high blood pressure or start at age 45 and have screenings every 3 years.

Colorectal Screening

Colorectal cancer

Have this test, starting at age 50. If you have a family history of colorectal cancer, you may need to be screened earlier. Check with your healthcare provider.

Clinical Breast Exam

Breast cancer

Should begin at age 20 and be repeated every three years until age 40; continue annually if you are over the age of 40.


Breast cancer

Beginning at age 40, have a mammogram at least every 1 to 2 years.

Pap Smear

Cervical cancer

Regular pelvic exams with PAP tests every one to three years for women who are sexually active to age 65 or older if history of cervical cancer.

Bone Mineral Density Test

Osteoporosis or low bone density

All women 40 yrs old or older who have sustained a fracture and all women beyond 65 years of age.

Sexually transmitted disease (STD) screening

STDs such as chlamydia, Annual gynecologic exam unless gonorrhea, syphilis, genital herpes, experiencing symptoms. and HIV 9

f I T N E S S fA C TO R

7 Fun Activities • GO TO A PARK near you and teach your grandchild to skip a rock. Yes, this is physical activity because you have to walk to and from your car; bend over and pick up rocks and then use you upper body to skip. Do this for about an hour and you will know that evening you really did do exercise—and made memories.

Alabama is #1! The University of Alabama student-athletes are 2012 National Champions in football, women’s golf, softball and gymnastics; and due to their physical activities they endure to be at the top, they are most deserving. However, in June of this year, the state of Alabama was also ranked #1-as the Most Obese Teenage State in the country! Alabama is 4th overall as the Most Obese State in the country for this year. Even though the benefits of physical exercise continue to be documented, physical education in public schools is viewed as an extracurricular activity and physical education teachers have experienced first hand when money is tight and/or when there is pressure to improve test scores, physical education is one of the first activities to be cut back or eliminated. So what do we as grandparents, parents, teachers, coaches and friends do NOW to help each other become more physically active and healthier despite the financial crunch? It’s time for us to set an example and - COMMIT TO BE FIT! Here are some fun, easy, and family-oriented style activities you may want to consider mike vest “Listed are just a few memory joggers; and I am sure you can think of many other fun ways to begin your journey to COMMIT TO BE FIT!”


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• KIDS NEED TO DO WHAT WE DID AS KIDS: climb trees; jump on trampolines; swim; play whiffle ball; mow the yard, rake leaves and pick up sticks; swing; ride bikes. Please don’t stay inside and play video games and watch Gumball! Go play on a playground. • WALK fOR 30 MINuTES 5 TIMES A WEEK; around your neighborhood; in the mall; around your high school track; at work during lunch. • GARDENING is a great way to stay physically active. Plant a vegetable garden and reap the benefits of healthy eating, physical activity and family fun watching the veggies grow. • JOIN A fITNESS CLuB in your area. Many churches now have facilities where you can workout, walk, or shoot basketball at no charge. • TAKE A SuNDAY DRIVE to an Alabama State Park! Mt. Cheaha, Tannehill State Park, Oak Mountain State Park, Gulf Shores State Park, and Guntersville State Park are just a few of the awesome parks we have in this state. Take full advantage of them. • BuCKET LIST. One of my personal Bucket List items is to bike the Chief Ladiga Trail in East Alabama and into West Georgia. Make a Bucket List for you and your family and begin checking them off one by one.

Change Your Life with CPAP T

by James Lee, owner, Neighborhood CPAP: Sleep Apnea Superstore

he diagnosis and treatment of sleep apnea may sound fake, but it’s a very real problem affecting millions of Americans. Most of those who suffer from it never realize they have sleep apnea, and they never know that so many health problems stem from it, and it’s easily treatable! The main treatment for those who periodically stop breathing in their sleep is a CPAP machine; CPAP stands for continuous positive airway pressure. This machine blows air into your nose (and mouth, if you sleep with your mouth open), acting as a splint to keep your airway from collapsing in your sleep when your muscles are relaxed. This allows the sleeper to breathe normally all through the night, getting restorative, refreshing sleep. For many people, it’s an almost-magic box that changes their life. One of my college friends always seemed to be tired. He fell asleep while watching TV and had no idea. He always seemed to be overly stressed, and he would wake up feeling unrefreshed. Because of my experience with my business, I immediately suspected he had sleep apnea. I just knew that I could improve the quality of life for my high-strung, skinny friend. The test proved that he had sleep apnea! He had a physician prescribe an auto-titrating CPAP machine and began using it. Right away he felt better. He started getting more restorative sleep, feeling sharper in sales meetings, and coping with the stresses of everyday life better. He now wakes up feeling rested and ready to take on the day. Through the years, we’ve helped people not only with their sleep problems, but the other problems sleep apnea can cause or contribute to, including headaches, memory loss, falling asleep when not trying to (even driving!), constantly feeling tired, high blood pressure, weight gain, diabetes, depression, stroke, Alzheimer’s, and more.

Most people never know they have it, but are told by a spouse or friend that they stop breathing at night. If you or a loved one (or a friend you’re camping with) may have sleep apnea, it’s essential to get tested before any further health problems develop or get worse. Most

people never know they have it, but are told by a spouse or friend that they stop breathing at night. Signs that someone may have sleep apnea include pauses in breath while sleeping followed by gasps for air. It’s often heard with snorers, but sleep apnea and snoring do not always go hand in hand. Sleep apnea sufferers gulp air, jerk, snort, and wake up in order to get air they’re being deprived of when their airway collapses. They and their bed partner both suffer. It is estimated that 200 million people in America have sleep apnea; that’s a lot of folks who could be helped by CPAP therapy! Our quality of life increases when we sleep properly, because sleep is essential to replenish and energize us. Don’t wait too long to get sleep apnea checked out, or even to talk to a CPAP professional to get more information. Your health may count on it. Sleep Apnea Superstore Monday - Friday 9 a.m. - 6 p.m. Saturday 10 a.m. - 5 p.m. Call 205.358.8723

is Our goal on tisfacti 1 0 0 % sa

Sleep Apnea Superstore Neighborhood CPAP has Alabama’s largest selection of CPAP machines, supplies and accessories.

• Specializing in sleep apnea and CPAP equipment. • Large selection! • We take the time to make sure that the mask is the right fit for each patient. • If a mask doesn’t work for you, just bring it back, and we will try something else! 2957 Pelham Parkway

Pelham, AL

Phone (205) 358-8723 11

Porch Swings and Prayer Country music singer Kellie Pickler has a song on her first album entitled “My Angel.” The song pays tribute to her deceased grandmother who raised her. There’s a line in the song that goes something like this…“on the front porch in that old blue swing, you would sit and we would sing Amazing Grace and Jesus Loves Me…” The album came out several years ago and I remember listening to the song with my cousins Rhonda, Sherry, and Diane. We all just sat there in tears thinking about Bertie Mae, our grandmother. Autumn takes me back to the days when Bertie Mae loved to venture out to the front porch. She loved it when the season began to change and the air was cooler. As the school bus dropped us off each day, she would be perched there, legs crossed, swinging back and forth and whistling a familiar tune. We always had to stop and tell her about our day. She was our symbol of home. She had this amazing ability to calm everything. She was the constant spiritual influence in the lives of each member of our family. I spent countless hours in “therapy” in that swing beside her. In my younger days when I was struggling with a test or a school bully to my adult days of career worries and love lost, she always had inspiring words. One of the most memorable and heart wrenching nights I remember is when my first cousin Tim was killed in motorcycle accident. We were both 15 at the time. Several family members were at a community meeting in Roy Webb fighting the board of education to keep the small elementary school open when we got the news of the tragic accident. We rushed home to Bertie Mae. My uncle had already delivered the news. I ran toward her porch but he held up his hand to stop us. She was sitting in the porch swing in the dark alone, he stood

on the steps nearby, giving her privacy. I asked what she was doing and she simply replied, “I am praying, Sugar.” Looking back there are so many times I walked up and found her in that swing with her eyes closed. We used to tease her about napping in the swing, but I realize most of the time she was deep in conversation with the Lord. Anytime there was an illness or a tragedy in our family I was worried about her. This just demonstrates my inexperience with faith. She was always okay. She had God on her side. She always calmed me when I was in one of my high strung panic stages by telling me “The Lord’s gonna take care of me.” As I have matured in my faith and spirituality I understand that connection and appreciate her convictions. She was exactly right. She didn’t leave this earth until God was ready for her and that’s just the way it works. There was no need to worry. Several years ago I was walking through Lowe’s and I spotted a beautiful white porch swing. It was perfect. It reminded me so much of the swing she had. I bought it and put it on my front porch. It was cooler weather at the time and I was particularly missing her and going through a hard time emotionally. I used to take a blanket and go out on the porch, sit on my steps, wrap up and stare at that swing. As I prayed, I could just see her sitting there, counseling me. I found a lot of comfort there and over time it really improved my prayer life. I moved from that house and my best friend is now using the swing, but I go by often and sit a spell and it brings back wonderful memories and offers great comfort like the kind that only comes from above. Thank God for extraordinary people like Bertie Mae and the outstanding Christian lives they lead. — from the book Porch Swings and Prayer, Rob Goodwin


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Remedy for Stress THE SUBJECT OF STRESS is one that can be interpreted and discussed in different ways. There is no “one way” to analyze stress. It can be good or bad - having positive benefits or negative consequences. Stress can be a tool to motivate and compel us to action or a negative influence that is detrimental to our health. The bottom line to success or failure in dealing with stress is the simple matter of how we react to it. Regardless of where the stress originates, or what the causes may be, the important thing for all of us as individuals is to learn how to deal with it. “Casting all your care upon him, for he cares for you” (1 Pet. 5:7). The cure for care is casting! Casting it upon the Lord. Christians should be, generally speaking, the most relaxed people on earth. The Lord promises that He will strengthen us if we “wait” on Him: “He giveth power to the faint; and to them that have no might he increaseth strength. Even the youths shall faint and be weary, and the young men shall utterly fall: But they that wait upon the LORD shall renew their strength; they shall mount up with wings as eagles; they shall run, and not be weary; and they shall walk, and not faint” (Isa. 40:29-31). This is the proper form of relaxation 16

Healthy Horizons

Richard O’Connor

when dealing with problematic and stressful situations. By waiting on the Lord, we learn what is important and what is not. One of the best ways to deal with stress is to be preoccupied with the Lord’s work. The Christian has “died” to the passions of the world and now lives through his resurrection with Christ (Colossians 3:1-3; Romans 6:3-5). Everything, then, should be viewed as it relates to Christ. Christ takes the stressful burdens upon Himself if we will come to Him with our problems. Give your heart to Jesus, slow down, and relax! “These things I have spoken unto you, that in me ye might have peace. In the world ye shall have tribulation: but be of good cheer; I have overcome the world” (John 16:33).


Rules of The Road When your teen gets a driver’s license, it’s important to set some rules of the road beyond the relevant driving laws. By clearly defining your expectations before you hand over the car keys, you’ll reduce the risk of frustrating conflicts, costly crashes and other problems. What’s more, you’ll feel more confident about your teen’s safety.

Nighttime Driving Ease teens into driving after dark. While many states’ provisional licenses don’t require teens to be home until midnight, you might want to set an earlier curfew, then extend it as you see fit. Driving at night is even more dangerous for new drivers.

“The American Academy of Pediatrics recommends that a driving contract be signed between parents and their child when a teen is first learning to drive,” said Dr. Kathy Monroe, Emergency Medicine physician at Children’s of Alabama. “These are great tools because they initiate important topics to talk about before the car keys are relinquished.”

Speeding Make sure that your teen driver understands the consequences of speeding — how it can lead to potential deadly crashes, costly tickets, demerit points associated with tickets, and revoked driving privileges. Consider making your young driver responsible for paying speeding tickets and any insurance rate hikes they cause.

The rules you establish may cover a wide range of factors such as seatbelts, passengers, curfews, and dealing with distractions like cell phones. Try to involve your teen in the process of creating the rules and consequences. This eliminates gray areas and stresses that you take the rules seriously and your teen should too.

Teens are the least likely age group to wear safety belts Seatbelts Studies show that teens are the least likely age group to wear safety belts, so it’s important to stress the importance of wearing them. Make buckling up a rule for your teen and all passengers. Nearly every state fines drivers and passengers for not wearing seatbelts, sometimes as much as $200! Drinking and Driving Teens should understand that driving under the influence of drugs or alcohol — or getting in the car with someone who is — can be a fatal mistake. Encourage teens to call for a ride — regardless of the time or whether they’re somewhere off-limits — and promise to withhold punishment and questions.

Reiterate to your child that while they are behind the wheel, the phone needs to be put up completely. Texting and Driving Inattentive driving is becoming more of a problem as people “multitask” by talking on the phone, texting or checking messages as they drive. When people text while behind the wheel, they’re focusing their attention — and often their eyes — on something other than the road. In fact, driving while texting can be more dangerous than driving under the influence of alcohol or drugs. The problem is multitasking. The human brain just isn’t capable of doing several things at once and giving full attention to all of them. So you can get into some major danger if you text in situations that require your full focus.


Healthy Horizons

Weather Conditions Set ground rules with your teen about which conditions are OK to drive in and which aren’t. Explain that if he or she is driving and a strong storm starts, it makes sense to pull off the roadway and wait it out — even if curfew is compromised because of bad weather, safety always comes first. And from time to time, get in the passenger seat while your teen drives. This will give you a sense of how comfortable he or she is behind the wheel — and how comfortable you are handing over the keys. Creating rules for the road now can help build a foundation for safe driving that your teen will have forever. For more information about this or other health and safety topics, visit

Emotional Well-Being Friendship is a gift from God. In fact, love for your fellow man is arguably the best quality any person can possess. I truly believe the relationships we form in this life are intended to teach us the true meaning of eternal love. The Father wants us to long to be with Him and enjoy everlasting life, but He knows we are human and there is only so much faith in the unseen. We can’t see Him, but we can see our loved ones in the flesh. When someone we love dies, we always say that we long to be with them in Heaven. I firmly believe we will be reunited in glory and we will know each other. The love we share on this earth will be magnified in paradise. Relationships are practice for eternity. Whether it’s a romantic relationship, or simply a friendly relationship, the journey we take with another person can change our lives. I am thankful for those who have shaped my life. I dedicate this entry to all of my friends. Today I had the opportunity to work with ten beautiful friends who either suffer from depression or have a loved one who does. It’s a new program at our church called “Emotional Well-being.” Before anyone arrived at the building this morning, I sat in the dim light and said a prayer on behalf of the congregation and the work we are doing at the Ohatchee Church of Christ. I prayed that the Lord would bless each one of us and empower us to be open with one another. He delivered!


Healthy Horizons

by Rob Goodwin

We spent about two hours talking about personal struggles with the loss of loved ones, physical illnesses, childhood problems, divorce, and several other causes of depression, bipolar disorder, and other mental illnesses. The goal was to create an environment where no judgment exists and each person can share their pain and seek encouragement and healing. I was moved by the comments from my brothers and sisters. We were in complete agreement that no more would we be ashamed of our plight. There are three commitments I believe we have to make in order to conquer emotional issues: The first is pray about it. Take everything to God in prayer. I used to make excuses and say that I just hurt too much to pray. I also felt that I was not worthy of God’s help because my faith seemed to be slipping. What I had to realize is that God wants me to turn to him in my hour of need. As a Christian, I finally conformed. There is nothing in life I can accomplish or even want to accomplish that I don’t take to Him first. I am one of those guys who tries to track everything I do, so I write it down. I have a daily prayer journal and I write down my feelings, desires, needs, etc. God is the first person I go to before my best friend, family, etc. The second commitment is talk about it. I will never make the mistake again of bottling it up inside. It almost cost me my life several years ago. Hiding from your problems will only make them worse. True friends are

there to listen even if they can’t do anything to help you. Once I have told my thoughts to God, I can tell them to anyone. I am no longer ashamed to say I can’t always control my emotions. I refuse to allow society to dictate how I live my life. I encourage anyone who suffers from depression or related illnesses to confide in your friends and family. It assigns accountability to yourself for your own actions. It can keep you alive. In addition to talking, you will find yourself actually listening. In the emotional well-being workshop we each were able to gain tips on handling certain situations and realize that we were not alone.

True friends are there to listen even if they can’t do anything to help you. The final commitment is be about it, which means do something. Don’t be idle. Be about it. Get out and make something happen. Go to the doctor. Get some exercise. Read about it online and find out what you

need to do. Most people find medication to be helpful. The most important thing to remember about taking medication for depression or related illnesses is that we are all different. What works for someone else’s chemical imbalance may not work the same for yours. Also, there is a need for trial and error. Our bodies are always changing and if one medication does not work, another one will. You have to take control just as if it was a physical illness. You have to manage it exactly the same. Please do not be sedentary when dealing with mental illness. Mental illness is no respecter of persons. It happens to men, women, and children of all races and nationalities. Philippians 2:2 says “Agree with each other. Love each other. Be deep spiritual friends.” God instructs us to reach out to one another in an effort to prepare us for eternal love and eternal life. We need to make every effort to be great friends with one another. Small thoughtful acts of kindness are more important than grand gestures. Friendship is built on equality and caring for one another. I encourage everyone to cultivate circles of friends to walk with you along this journey of life. It’s been a good day! 21


Healthy Horizons

Depression Prevention through Healthy Living


ccording to the National Institute of Mental Illness (NIMH), more than 50 percent of the U.S. population will suffer from a mental health problem at some point in their lifetime. The most common mental health problem is depression; 17 percent of the U.S. population will suffer from depression at some point in their lifetime. Depression can be a very debilitating illness that affects thoughts, emotions and behavior. Anyone can suffer from depression; it does not differentiate age, gender, race, or economic status. Approximately 15 million American adults or about 8 percent of the U.S. population age 18 and older are affected by depression in a given year. Women are twice as likely to suffer from depression as men, and about 12 percent of all women will have clinical depression over their lifetime. The average age of onset is about 40 years, with 50 percent of all patients having an onset between the ages of 20 and 50, and it can begin in childhood or in old age. It occurs most often in persons who do not have close interpersonal relationships, for example, those who are divorced or separate. Irrespective of what one is going through in life; for example, all of us experience failure, illness, death of a loved one, fights and arguments, separation, abandonment, disrespect, etc., at some point in time, one must not let it affect oneself beyond a certain point. Most of these experiences are extremely sorrowful, humiliating, and sad, but one must learn to cultivate the habit of moving on.

t is not just in your mind and is related to physical changes in the body and brain that cause chemical imbalances that affect the signals between the brain and nerves. Some common elements in developing depression include: family history, trauma and stress, low self-esteem, illness or medical conditions, and psychological conditions such as eating disorders, schizophrenia, anxiety disorders, or substance abuse. Prevention of depression is better than cure. Coping skills and a healthy lifestyle may be very effective in preventing depression. These may include sticking to a balanced diet, sleeping well, thinking positively, keeping oneself occupied and engaged as much as possible. Research studies have confirmed that certain chemicals imbalances, such as serotonin, are responsible for depression and it has also been established that serotonin can be produced with regular exercise. Therefore, a natural and simple way to prevent depression is to commit to an exercise program. Any form of exercise, be it dance, yoga, or other physical activity, will help relax and de-stress a person by increasing the amount of moodelevating chemical transmitters in the human brain. Exercise helps release endorphins which relax muscles, reduce stress, and induce sleep. Therefore, by exercising regularly, one is reducing the risk of depression.

A person with depression may experience overwhelming feelings of sadness, irritability or tension, a loss of energy, fatigue, loss of interest in things once enjoyed, hopelessness, helplessness, inability to feel pleasure, feelings of guilt, difficulty concentrating, changes in appetite and weight, memory deficits, changes in sleep and activity, problems thinking and making decisions, and recurring thoughts of death or suicide.

Nutrition is another critical, but often overlooked, component of depression prevention. Health is wealth – simply but extremely true! Overeating, starving, and eating irregularly are bad habits that influence and affect the body. Our lives are often so busy that we forget to take care of ourselves. Drinking enough water every day and eating at least two helpings of fresh vegetable helps keep the physical body nourished with adequate minerals and vitamins.

Depression is most often the result of a combination of events or circumstances.

Stay involved with family and friends. Research shows that people benefit from

sharing joys and sorrows with others. Mind-body techniques help alleviate stress and increase mood. Yoga, Tai Chi, meditation, progressive muscle relaxation, deep breathing and acupuncture may all help you to cope with stress. Keeping oneself occupied is another important part of depression prevention. An idle man’s mind is a devil’s workshop! The human brain, with its extraordinary network of neurons and neurotransmitters, can race at the speed of light or even faster. Therefore, it is extremely important to ensure that this clever mind is occupied and always entertains only creative, productive, and positive thoughts as far as possible. Developing new hobbies, such as solving crosswords or Sudoku puzzles, listening to music, dancing or aerobics are all ways to de-stress. Engaging in positive physical and mental activities ensures that one doesn’t slip into the abyss of darkness – this is critical for depression prevention. We all are aware of the fact that there is a wonderful and beautiful world out there that is waiting to be explored, so get up and get going. Move on, or else one will certainly invite trouble in the form of negative feelings, emotions, and depression. Keeping busy helps prevent depression. These are some simple and important ways one can prevent depression before it really sets in. After all, depression prevention is always better than trying to overcome the condition after it becomes full-blown. If you have questions or if you feel you may be depressed, talk with your personal physician or contact the local mental health center. Veterans may contact a local VA Clinic or VA Medical Center. The National Association of Mental Illness website has an abundance of information on mental illness.

Judith Kay Morris, RN, MSN, CRNP, PMHNP-BC Psych-Mental Health Nurse Practitioner 23

Information at your fingertips. Helpful numbers of area services ADULT DAY CARE Sunshine Manor (205) 403-0556

Boshell Family Chiropractic PC (205) 387-2006

King Chiropractic Center (205) 595-5464

Bourgeois Family Chiropractic (205) 991-7374

Main Street Chiropractic (205) 661-0074

Cahaba Heights Chiropractic Center (205) 967-0063

Manasco Chiropractic Clinic (205) 924-0050

Chabot Chiropractic Clinic (205) 822-2177

Montevallo Chiropractic Center (205) 665-4545

Chelsea Chiropractic (205) 678-1000

My Chiropractor (205) 444-0727

Chiropractic Acupuncture Health Center (205) 408-5600

Myers Chiropractic Clinic (205) 497-5555

Chiropractic Center (205) 668-1942

Oneonta Chiropractic Center (205) 625-3488

Chiropractic South (205) 979-5692

Parker Family Chiropractic (205) 668-6880

Chiropractic Today (205) 991-3511

Parkway East Chiropractic (205) 836-8312

Chiropractique (205) 957-5445

Patterson Chiropractic Care (256) 734-5050

Collins Chiropractic (205) 923-0151

Pelham Family Chiropractic (205) 988-9420

Crossroads Chiropractic Center (205) 640-6500

Shelby Family Chiropractic (205) 663-5444

Dailey Chiropractic & Wellness Center (205) 467-2500

Southern Pines Chiropractic Center (205) 437-8837

CHIROPRACTORS Adamsville Chiropractic Center (205) 674-6740

Eastern Chiropractic & Rehab (205) 655-0123

Spine & Sport (205) 926-5588

Advanced Family Medicine LLC (205) 978-2360

Eastwood Accident & Injury Center (205) 956-1092

Town & Country Chiropractic (205) 425-7591

Allied Chiropractic Health Centers PC (205) 854-0242

Eaton Family Chiropractic Clinic (205) 221-2442

Valleydale Chiropractic (205) 987-7900

Altadena Family Chiropractic (205) 977-4207

Estes Chiropractic (205) 980-9999

DENTIST Helena Family Dentistry (205) 621-3100

Anderson Chiropractic Office (205) 338-4445

Fairfield Clinic Of Chiropractic (205) 785-1414

Back & Neck Pain Center (205) 989-4114

Gremmels Chiropractic Center, Inc (205) 854-3008

Birmingham Chiropractic (205) 870-4256

Hoover Chiropractic Clinic (205) 822-1414

ASSISTED LIVINGS Brookdale Place – University Park (205) 870-0786 Columbia Cottage Mountain Brook (205) 968-0000 Country Cottages Hoover (205) 987-0847 Covenant Place of Gardendale (205) 608-2200 Elmcroft at Grayson Valley (205) 854-2888 Fair Haven Retirement Center (205) 956-4150 Greenbriar At the Altamont Senior Living (205) 323-2724 Homeland Assisted Living (205) 688-4835 Riverchase Village (205) 982-7000 Peachtree Assisted Living (205) 790-1469 Tannehill Haven (205) 477-5724


Healthy Horizons

DERMATOLOGISTS Greystone Dermatology (205) 408-4488 ELDER LAW Pitts & Zanaty, LLC 800-273-5414

FUNERAL HOMES Johns-Ridouts Chapels (205) 251-7227—Elmwood (205) 631-6252—Gardendale (205) 879-3401—Homewood 205-988-3511—Pelham (205) 833-7171—Roebuck (205) 251-5254—Southside (205) 655-2173—Trussville Southern Heritage Funeral Home (205) 988-3511 GERIATRIC SERVICES SeniorCare Geriatric Health Care (205) 916-0105 HEARING SERVICES

Soleus Healthcare Services of North Central Alabama (205) 945-9281 HOSPICE Affinity Home Hospice Services (866) 697-0400 Alacare Hospice (205) 981-8000 Amedisys Hospice of Birmingham (205) 868-9221 Care First Home Health & Hospice (205) 313-2800 Family Comfort Hospice (205) 502-5959—Fultondale (205) 424-1131--Bessemer Hospice Advantage (205) 970-3888 Hospice Services of Alabama (205) 682-9996 Medical Center Hospice (205) 838-5745 New Beacon of Birmingham (205) 939-8799

HEART CARE CENTERS Birmingham Heart Clinic PC (205) 856-2284 Heart South Cardiovascular Group (205) 663-5775 HOME HEALTH AGENCIES Alacare (205) 981-8000 Angel Care (205) 822-1000 Caretenders (205) 783-7900 Care First Home Health & Hospice (205) 313-2800 Gentiva Health Services—Midsouth (205) 945-4859 Homecare Plus (205) 298-9886 Jefferson County Home Health Agency (205) 916-9500 Neighborhood Medical Supply, Inc. 205-358-8723

Southerncare Birmingham (205) 854-7252 HOSPITALS Baptist Medical Center Montclair (205) 592-1000 Baptist Medical Center Princeton (205) 783-3000 Birmingham VA Medical Center (205) 933-8101 Brookwood Medical Center (205) 877-1000 Carraway Methodist Medical Center (205) 502-6000

Healthsouth Lakeshore Rehabilitation Hospital (205) 868-2000 Healthsouth Medical Center (205) 930-7000 Medical Center East (205) 838-3000 St. Vincent's Hospital (205) 939-7000 UAB Medical West (205) 481-7000 University Of Alabama Hospital (205) 934-4444 Trinity Medical Center Montclair (205) 592-1200 INDEPENDENT LIVING Galleria Woods (205) 985-7537 Kirkwood By The River (205) 956-2184 St. Martins In The Pines (205) 956-1831 LONG TERM CARE FACILITIES Cherry Hill Healthcare Center (205) 796-0214 Care Center of Vernon (205) 695-9313 Danberry at Inverness 205-443-9500 East Glen Rehab (205) 836-4231 Eastview Healthcare Center (205) 833-0146 Fair Haven Retirement Center (205) 956-4150 Galleria Woods Skilled Nursing Facility (205) 985-7537 Kirkwood By the River (205) 956-2184 Magnolia Ridge Care & Rehabilitation (205) 631-8709 Medical Surgical Recovery Center (SNF) (205) 783-3550 25

Mount Royal Towers (205) 870-5666

Jefferson County Office of Senior Citizens (205) 325-1416

Mountain View Healthcare Center (205) 428-3292

Meals on Wheels (205) 592-0413

Northway Health & Rehabilitation LLC (205) 328-5870

Senior RX (205) 327-7314

Oak Knoll Health and Rehabilitation (205) 787-2619

MOBILITY SPECIALIST Gulf States Mobility (877) 556-7733

Oak Trace Care & Rehabilitation Center (205) 428-9383 Plantation Manor Nursing Home (205) 477-6161 Riverchase Healthcare (205) 987-0901 Self Health Care & Rehab Center Inc. (205) 491-2411 Somerby at St Vincents 205-408-6005

NEUROLOGY & NEUROSURGERY Alabama Neurosurgeons PC (205) 991-4400 Greystone Neurology & Pain Center (205) 980-1666 Neurosurgical Associates PC (205) 933-8981 UAB Medicine—Neurosurgery (205) 996-7170

ONCOLOGISTS Alabama Skin Institute (205) 426-5507 UAB Comprehensive Cancer Center (205) 934-2760 OPHTHAMOLOGISTS/OPTOMETRISTS Alabama Eye & Cataract Center PC (205) 930-0930 Alabama Eye Surgery PC (205) 787-1411 Alabama Ophthamology Associates PC (205) 930-0700 Alabama Vision Center (205) 991-2021—Hoover (205) 592-3911—Birmingham Cataract Treatment Center (205) 933-1380 Eastern Medical Eye Center (205) 838-3696

NURSING APPAREL & ACCESSORIES South Health and Rehabilitation, LLC (205) 933-2180

Glaucoma Consultants of Alabama (205) 933-0120 (205) 824-2100

St. Martin’s In the Pines (205) 956-1831

Retina Specialists of Alabama (205) 933-2625

Trinity Medical Center Montclair (205) 592-1200

UAB Ophthamology Services Foundation (205) 325-8620

MASSAGE THERAPY Birmingham School Of Massage Inc (205) 414-1477


Bodywork - A Day Spa (205) 980-4470 Images Health & Body Therapy (205) 991-3200 Virginia College (205) 802-1200 MEALS ON WHEELS & SENIOR MEAL PROGRAMS Crane Hill Senior Citizens Center (256) 747-6241


OBSTETRICS & GYNECOLOGY Alabama Women’s Specialists (205) 877-2121 Birmingham OB GYN (205) 933-8334 Gynecological & Maternity Specialists (205) 868-4267 Henderson & Walton Women’s Center (205) 930-1800

ORTHOPEDICS Alabama Orthopedic Center (205) 802-6700

Gabriel Program (205) 592-0413

OB GYN Associates of Alabama (205) 271-1600

Homewood Senior Center (205) 943-8564

OB GYN South (205) 397-9000

Alabama Orthopedic Spine & Sports Medicine Center (205) 838-3900

JCCEO Senior Nutrition St. Joseph’s (205) 786-5402

UAB Obstetrics & Gynecology (205) 934-9999

Alabama Spine & Joint Center (205) 802-4577

Jefferson County Area Agency on Aging (205) 325-1416

Women’s Care Specialists PC (205) 877-2971

Andrews Sports Medicine (205) 939-3699

Healthy Horizons

Birmingham Bone & Joint Surgeons PC (205) 786-0315 Brookwood Orthopedics (205) 408-1500

HealthSouth Lakeshore Rehabilitation Center (205) 930-7690

Tannehill Haven (205) 477-5724

HealthSouth Rehabilitation Center (205) 868-2000

TRANSPORTATION Angel’s Transportation Service (205) 322-3099

The Kirklin Clinic—Rehabilitation Services (205) 801-8000

Express Medical Transporters (205) 744-7475

(205) 591-2516—Trinity Medical Center (205) 424-1160—UAB Medical West (205) 939-0447—St Vincent’s Birmingham

Physiotherapy Associates (205) 933-0404

Helping Hands Transportation Services (205) 458-3484

Southern Orthopedic Specialists PC (205) 397-2663

Rehab Associates--Gardendale (205) 608-3606

J & B Passenger Service (205) 781-5702

Southlake Orthopaedics Sports Medicine & Spine Center PC (205) 503-4060--Brookwood (205) 985-4111—Hoover

SENIOR SERVICES Jefferson County Area Agency of Aging (205) 325-1416

Metro Transportation Inc (205) 838-0960 (205) 527-7356 (Alternate #)

Shelby County Senior Center (205) 669-3828

Need a Ride (205) 942-7715


Shepherd’s Center—West (205) 241-9997

Orthopedic Specialists of Alabama (205) 838-3090—St Vincent’s East

St Vincent’s Orthopedics (205) 933-7838 UAB Orthopedics at UAB Highlands (205) 975-2663


SPECIALTY CARE ASSISTED LIVING Faith Assisted Living (205) 925-3285 PULMONOLOGISTS Eastern Pulmonary Sleep & Allergy PC (205) 854-8084

Holly Cottage at Country Cottages (205) 987-0847

Pulmonary Associates of the Southeast PC (205) 802-2000

Kirkwood by the River (205) 956-2184

Pulmonary Medicine Associates PC (205) 802-7676—Homewood (205) 664-5935—Alabaster

Mount Royal Towers (205) 870-5666

Pulmonary and Sleep Associates of Alabama PC (205) 871-9112 UAB Pulmonary & Critical Care Medicine (205) 996-5864 REHABILITATION CENTERS Children’s Hospital of Alabama Outpatient Rehabilitation Center (205) 939-9621

Oaks on Parkwood (205) 497-4522 Rittenhouse Senior Living of Hoover (205) 823-2393 Somberby at University Park (205) 870-0786 St. Martin’s in the Pines (205) 956-1831

WHEELCHAIR SERVICES Alabama Wheelchair Specialists (205) 322-3250 Wheelchair Getaways Van Rental (800) 554-6893

References: Retreived: December 21, 2012 form www. and the Real Yellow Pages, Greater Birmingham Area 2011-2012. Retrieved December 23, 2010 from Retrieved January 8, 2006 from Jefferson County Area Agency on Aging Office of Senior Citizens Services on Aging from www.AlabamaDepartmentofSeniorServices. The Real Yellow Pages, Greater Birmingham Area 2003-2004, 2010



Healthy Horizons

Healthy Horizons Magazine  

Birmingham 2013

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