GYLLENHAAL A LIFE IN MOTION
BEYOND THE SMOKE QUITTING FOR GOOD MACULAR DEGENERATION
LEADING with VISION
DAVID PLYLER’S ENDURING LEGACY AS SHERMAN’S MAYOR.
Justin M. Kane, MD, FAAOS ~ Foot and Ankle Orthopedic Surgeon
• Minimally invasive bunion and foot/ ankle surgeries
• Bunionplasty
• Total ankle replacement (TAR)
• 3D printed total talus
• Arthritis and deformity correction
• Hammertoe surgery
• Sports injuries
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• Limb salvage surgery
• Foot and ankle fractures
• Limb lengthening
Vikas V. Patel, MD ~ Upper Extremity Orthopedic Surgeon
• All fractures
• Shoulder arthroscopy
• Rotator cuff repair
• Shoulder and elbow replacement
• Carpel tunnel syndrome
• Trigger finger
• Wrist and hand surgery
• Sports-related injuries
• Complex revision procedures of the upper extremity
Leroy Butler, DO, FAAOS ~ Foot and Ankle Orthopedic Surgeon
• Minimally invasive bunion and foot/ankle surgeries
• 4-D DynaBunion and Lapiplasty bunion correction
• Total ankle replacement (TAR)
• Arthritis and deformity correction
• Lateral ankle instability
• PARS Achilles repair
• Foot and ankle cartilage injuries
• Trauma
Christopher Kowalski, MD ~ Orthopedic Spine Surgeon
• Minimally invasive spine surgery
• Complex revision spine surgery
• Spinal deformity correction surgery
• Cervical disc replacement
• Anterior/posterior cervical fusion
• Posterior cervical foraminotomies
• Lumbar microdiscectomy
• Lumbar laminectomy
• Lumbar fusion
• Anterior lumbar fusion
• Lateral lumbar fusion
Michael McHugh, MD ~ Orthopedic Hip & Knee Surgeon
• Total joint replacement
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• Robotic hip and knee surgery
• Treatment of hip dysplasia in adolescents and adults
• Complex revision surgeries
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Bryce Clinger, MD ~ Orthopedic Sport Medicine Surgeon
• Open & arthroscopic shoulder surgery
• Shoulder arthroplasty & revision
• Hip arthroscopy
• Hip & knee preservation
• Knee ligament reconstruction
• Knee meniscus & cartilage surgery
• Lower extremity deformity correction
• Patella stabilization surgery
Stephen P. Courtney, MD
Fellowship-Trained Orthopedic Spine Surgeon
Over 26 Years of Experience
Dr. Courtney is a board-certified orthopedic spine surgeon located in Plano, Texas. A Louisiana native, he attended Louisiana State University for medical school, and completed residency at Texas A&M followed by a fellowship at the Florida Neck and Back Institute.
SPECIALTIES:
• Back Pain
• Neck Pain
• Spine Pain
• Disc Replacement
• Microdiscectomy
• Spinal Fusion
• Minimally Invasive Surgery
• Steroid Injections
• Physical Therapy
“I believe in treating each of my patients with honesty, dignity, and respect. My patients come away from our shared interactions feeling confident, assured that they are truly in the best hands. Throughout my career, I have remained laser-focused on providing world-class care and innovation to the patients I treat on a daily basis. I look forward to getting to know you!”
LEADERSHIP, VISION, AND WELLNESS
Welcome to the latest LIVING WELL Magazine, where we strive to highlight both the inspirational stories and practical health tips that matter to our readers. Ths issue, we’re proud to feature Sherman’s outgoing mayor, David Plyler, in the cover story Leading with Vision. Plyler’s leadership has lefta lasting impact on the city of Sherman, and his nine years of service have paved the way for continued growth and innovation. His reflctions on the progress Sherman has made during his tenure provide a fascinating look at what leadership truly means. Read it on page 8.
SPRING AND SAM HOUSTON
We’re also bringing you an exclusive look into the fascinating life and career of Jake Gyllenhaal on page 24. Known for his dedication to his craftand his impressive physical transformations for various roles, Gyllenhaal’s story showcases the discipline and focus needed to succeed both on and off he screen.
On the health front, our article Beyond the Smoke: Quitting for Good tackles one of the most challenging habits to break—smoking. Whether you’re considering quitting or supporting someone on their journey, this piece offers practical advice and resources to help make the process more manageable. Quitting smoking is tough, but the benefits begin almost immediately, and there’s never a better time to start. Check it out on page 46.
We also bring you an insightful piece, Macular Degeneration Explained, by Dr. Matthew Adams, on page 17. Ths article is a must-read for anyone interested in eye health as they age, offering practical advice on how to protect your vision from this common condition.
We hope you fid this edition both informative and empowering. Our goal is to bring you content that helps you live your healthiest, happiest life.
Be well,
PRESIDENT & CEO
SAM HOUSTON
VICE PRESIDENT & CFO SPRING HOUSTON
EDITOR, FEATURE WRITER & SOCIAL MEDIA
SONDRA BARR
ART DIRECTOR
VANESSA FRYER
ACCOUNTS MANAGER
JENNIFER BEAVERS
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SAM AND SPRING HOUSTON
STAND OUT WITH THE EMINENT CHOICE IN HEALTHCARE
Total
Headache
ROBOTIC
LEADING with VISION
DAVID PLYLER REFLECTS ON NINE TRANSFORMATIVE YEARS AS MAYOR OF SHERMAN.
By SONDRA BARR
CORPORATE
As Mayor David Plyler’s term draws to a close, the people of Sherman are leftto reflct on a tenure marked by signifiant achievements and a deep commitment to community service. Over his nine years as mayor, Plyler has overseen transformative projects that have not only modernized the city but also set it on a path toward a promising future. With a mix of humility and pride, Mayor Plyler looks back on his time in offi, sharing his thoughts on what he considers his most signifiant accomplishments and the legacy he hopes to leave behind.
Visionary Leadership and Strategic Growth
When Plyler fist took officin 2015, Sherman was a growing city with untapped potential. As the president of Plyler Construction, Plyler had already gained valuable insights into the importance of strategic planning and the challenges of fostering sustainable growth. While mayor, his leadership and vision have guided Sherman through a period of unprecedented development, culminating in the city’s designation as a “High-Tech Hub” by the federal government. Ths transformation was not accidental but the result of a carefully crafted strategy, informed by his construction background, aimed at attracting industry and fostering a business-friendly environment.
Plyler’s collaboration with City Manager Robby Hefton and other key city offials laid the groundwork for many of the projects that have come to defie his tenure. “We had a shared vision for what Sherman could become,” Plyler says. “Our goal was to create a city that was not only welcoming to businesses but also a place where residents could thrive.”
One of the most signifiant accomplishments of Plyler’s time in officwas the successful recruitment of Texas Instruments and GlobalWafers Co., two giants in the silicon chip industry, to Sherman. These companies’ combined $35 billion investment has put Sherman on the map as a major player in the tech industry. “Securing these investments was a team effort,” Plyler emphasizes. “Our city’s pro-business attitude, coupled with the support of the state and local community, made it possible.”
WE’VE LAID A STRONG FOUNDATION, AND I BELIEVE THE BEST IS YET TO COME.
Photography by EM
Infrastructure and Community Development
While the economic development of Sherman has been a cornerstone of Plyler’s legacy, his impact on the city’s infrastructure and community facilities is equally noteworthy. Recognizing the importance of modernizing city-owned properties, Plyler spearheaded several renovation projects, including updates to the library, parks, and the construction of a new police headquarters and fie station 4. These improvements have enhanced the quality of life for residents and ensured that Sherman is prepared for future growth.
“We were fortunate at the time to have access to low-interest rates, which allowed us to fiance these projects with bonds at very favorable terms,” Plyler explains. “Ths enabled us to make much-needed upgrades that had been neglected for decades.” These low-interest bonds became the fiancial backbone for a series of transformative infrastructure projects across Sherman. Under Plyler’s leadership, the city took this opportunity to renovate and modernize key public facilities, including the Sherman Public Library and several ancillary offices. The improvements didn’t stop there; the city also invested in community-focused amenities like the Pecan Grove athletic complex and updates to various neighborhood parks, and new pickle ball courts ensuring these spaces could serve the community for years to come.
In addition to these enhancements, signifiant attention was given to public safety infrastructure. The city was able to construct a brandnew police headquarters, build a new fie station, and renovate and expand the central fie station. These projects were not just cosmetic updates; they were essential upgrades designed to meet the demands of a growing city and ensure that Sherman’s public safety facilities could adequately support its expanding population.
Infrastructure improvements also extended to Sherman’s water treat-
ment and wastewater facilities. Understanding the critical role these utilities play in supporting both residential life and incoming industries, Plyler and his team prioritized the expansion of the water treatment and wastewater plants. These large-scale projects were fast-tracked due to the urgent need to prepare for the city’s rapid industrial growth, a necessity underscored by Sherman’s rising profile as a “High-Tech Hub.”
Among the infrastructure projects closest to Plyler’s heart is the ongoing upgrade of Highway 75. Ths project, which is set to be completed early next year, addresses long-standing safety concerns and will signifiantly improve traffiflw through the city. “Improving this highway was personal for me,” Plyler admits. “We had too many fatalities on that road, and I knew we had to make it safer for our citizens.”
The need for the Highway 75 upgrade was glaring. The highway, originally designed in the 1950s, had become inadequate for the modern-day traffict was expected to handle. Unsafe entry and exit ramps, coupled with increasing traffispeeds and volumes, contributed to a rising number of accidents.
Plyler worked closely with the Metropolitan Planning Organization, Grayson County, and neighboring cities to make this crucial highway project a reality. Their combined efforts, along with local fiancial participation, helped move the project up the Texas Department of Transportation’s priority list, ensuring that Sherman’s concerns were addressed. In addition to Highway 75, other signifiant road improvements were undertaken, such as the widening of Loy Lake Road, West Travis Street, Park Street, and the new Heritage Parkway on the west side of the city. These enhancements have already made a noticeable difference in traffic w and congestion.
Though these infrastructure projects, Plyler has not only improved the city’s functionality but has also laid the groundwork for future growth. His approach has been one of foresight and responsibility, ensuring that Sherman is not just keeping up with its current demands but is well-prepared for the challenges and opportunities of the future.
WE WERE FORTUNATE TO HAVE ACCESS TO LOWINTEREST RATES, WHICH ALLOWED US TO FINANCE THESE PROJECTS WITH BONDS AT VERY FAVORABLE TERMS.
By spearheading renovation projects, including updates to the library, parks, and the construction of a new police headquarters and fire station 4, Plyler helped enhance the quality of life for residents and prepare Sherman for future growth.
Pictured at GlobalWafers Co. One of the most significant accomplishments of Plyler’s time in office was the successful recruitment of Texas Instruments and GlobalWafers Co., two giants in the silicon chip industry, to Sherman.
Hot Summer Nights
Beyond the bricks and mortar, one of Plyler’s most beloved initiatives is the Hot Summer Nights concert series. For over 30 years, this event has brought the community together for free concerts at Kidd Key Park in downtown Sherman. Under Plyler’s leadership, Hot Summer Nights has grown in popularity, attracting world-famous acts like The Beach Boys and Don Felder. The 2024 season alone saw a turnout of 14,000 people for a single show.
“Hot Summer Nights has been a labor of love for me,” Plyler says with a smile. “It’s something that brings our community together, and I’m proud of what we’ve been able to achieve with it. I hope that it continues to grow and evolve long after I’m gone.”
The success of Hot Summer Nights demonstrates Plyler’s ability to rally the community and secure the necessary funding to bring top-tier talent to Sherman. “We’ve been fortunate to have great sponsors and to use hotel/motel tax receipts to fund the series,” Plyler says. “It’s a great way to promote the city and provide fist class entertainment for our residents.”
A Lasting Legacy
As Plyler prepares to step down as mayor, he reflcts on the lessons he has learned and the legacy he hopes to leave behind. “Patience is truly a virtue,” he says, acknowledging the challenges that come with public service. “ There were times when progress seemed slow, but looking back, I see how much we’ve accomplished.”
Plyler is quick to credit his success to the collaborative efforts of the city staff, particularly City Manager Robby Hefton, the Sherman Economic Development Corporation, its president Kent Sharp, and the broader community. “None of this would have been possible without the support of so many dedicated individuals,” he says. “I was fortunate to be mayor at a time when we had the right people in the right places to make things happen.”
Looking ahead, Plyler remains committed to serving the Sherman community, albeit in a different capacity. While he has no immediate plans to run for higher offi, he intends to stay involved in local affirs and continue contributing to the city’s growth. “I’m excited to see what the future holds for Sherman,” he says. “We’ve laid a strong foundation, and I believe the best is yet to come.”
As Sherman prepares to turn the page on Mayor Plyler’s tenure, the city reflcts on the remarkable transformation it has undergone under his leadership. During his time in offic, Sherman has evolved into a hub of innovation and growth, with safer streets, a stronger economy, and a more vibrant community. Plyler’s legacy is more than just progress; it’s a bold blueprint for the future—a future that will continue to thrive on the foundation he has so carefully laid.
Under Plyler’s leadership, Hot Summer Nights 30-year tradition has grown in popularity, attracting worldfamous acts like The Beach Boys and Don Felder.
Sherman Mayor’s Economic Development Roundtable featured guest speaker Ross Perot Jr.
Protecting Your Children’s Financial Security
By CRAIG WATSON
Most people who have worked hard all their lives to accumulate assets generally desire those assets to be leftto their children in the most benefical way. However, for some adult children, a large inheritance of assets could be dangerous, both to the children and for the assets. Ths article summarizes some of the estate planning strategies you can use to protect the assets from the children themselves, their creditors, their spouses, scam artists, and any number of other threats.
We all know families in which adult children encountered problems after they lefthome. These problems could include addiction to drugs and/or alcohol, fiscal irresponsibility, inability to retain a job, or wages inadequate for long-term saving and moving beyond a handto-mouth existence. Additionally, unexpected and catastrophic health problems may arise. You probably know someone who experienced fiancial stress due to divorce or overspending, and subsequently getting behind on monthly credit card or car loan payments. And there are some adult children with no current fiancial problems, but through accident or bad choices fid themselves in resultant crisis.
These are just a few examples of life’s little hand grenades that can ruin the fiancial future of your children. In reality, every child, no matter how wealthy, is vulnerable to some degree of fiancial problems. Therefore, in the best interest of children, it is wise for parents to consider asset protection for the assets their children will inherit.
Traditionally, most parents have a Last Will and Testament bequeathing their assets to their children. Once a child inherits these assets, there is very little that can be done to protect the assets from existing or future creditors. The child cannot defeat the interests of an existing creditor by giving the assets away, putting the assets in trust, or any other strategy. In addition, the executor cannot keep the assets in the estate in-defintely if the Will says the assets are to go to the children.
In order to protect against these problems, the parent writing the Will can place very strong protection around the assets they wish to leave the child. In other words, by leaving assets to a child in trust, the parent can make sure their assets remain protected from the child’s creditors. The parent has a rare and fleting “once in a lifetime” opportunity to set up a carefully drafted and irrevocable spendthrift trust in the Will to forever protect their assets.
A trust is basically a contract in which you appoint a trustee to manage the trust’s assets for the greatest benefit of the trust’s beneficiary. The terms of the trust can provide for how much and how often income and/or principal is distributed to the child and for what purposes. For example, the trust can be drafted to supplement the child’s income with a specificor variable amount of money every month, or on an as-needed basis. The trust can provide distributions for health care, education, support, or general welfare. When the child dies, the trust terms can dictate how the remaining assets are to be distributed to the child’s children, a charity, or another entity chosen by you.
Consequently, assets leftto your child in trust are protected from your child’s past, current, and future creditors. A well-drafted trust can prevent the trust assets from becoming community property and thereby becoming vulnerable to the trust beneficary’s spouse in a divorce. It is even possible to allow the child to be trustee of their trust and therefore have control over the assets you leave him or her. On the other hand, it may be in the best interest of the child for you to appoint someone else to serve as trustee to manage the assets and distribute income or principal to the child as needed. In general a trust can be established in your Will for your child and customized to your child’s particular situation so that the trust provides the level of asset protection, income protection, asset management, and financial assistance that is in your child’s best interest.
The Remarkable Gift of Hearing Well
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“Our patients are saying they have never heard a hearing aid that was so clear! They can finally understand conversation – in both quiet and noisy environments. What’s really exciting is that we’ve put it on patients who have the most difficulty hearing and sometimes they have been so emotional because they say it’s like hearing their life the way it used to be.”
Jill Sheppard, B.S., SLP/Audiology, Licensed Fitter & Dispenser of Hearing Instruments, co-owner of HearCare & Associates in Sherman and Gainesville
Jill Sheppard, B.S., SLP/Audiology, Kenneth Sheppard, Jr., LFDHI
Macular Degeneration
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Dr. Adams and his team are committed to preserving and improving the vision and overall quality of life for our patients by offering the most advanced and personalized retina care available.
Macular Degeneration Explained Protecting Your Sight as You Age
By MATTHEW K. ADAMS, MD, MBA
Macular degeneration, often referred to as AMD (Age-related Macular Degeneration), is a progressive eye disease that affects the macula, a small but crucial part of your retina responsible for central vision. Ths condition can lead to signifiant vision impairment and is a leading cause of vision loss among individuals aged 50 and older.
There are two primary types of macular degeneration: dry and wet. Both forms can cause vision loss, but they progress differently and have distinct treatment options.
Dry Macular Degeneration:
Dry macular degeneration is the most common form, accounting for about 80-90% of cases. It is characterized by the gradual breakdown of light-sensitive cells in the macula. In the early stages of dry macular degeneration, people may not notice signifiant vision changes. However, as the condition progresses, central vision may become blurry, and it can become difficult to read, recognize faces, or perform tasks that require fie vision. Dry macular degeneration tends to progress slowly over several years, but in some cases, it can lead to advanced vision loss.
Wet Macular Degeneration:
Wet macular degeneration is less common but more severe. It occurs when abnormal blood vessels grow under the retina and leak fluid or blood, which damages the macula. Ths rapid onset of abnormal blood vessel growth is known as choroidal neovascularization, which can cause sudden and signifiant vision loss. Straight lines may appear wavy or distorted, and a dark or empty area can develop in the center of your vision.
How is Macular Degeneration Treated?
Managing macular degeneration involves a combination of lifestyle changes, medical interventions, and ongoing eye care. While there is no cure for AMD, various treatment options can help slow its progression and improve your quality of life:
• AREDS SUPPLEMENTS: Studies, including the Age-Related Eye Disease Study (AREDS), have shown that taking specific vitamins and minerals can slow down the progression of dry macular degeneration. These supplements typically include a combination of Vitamins C and E, Zinc, Copper, Lutein, and Zeaxanthin.
• LIFESTYLE CHANGES: A healthy lifestyle can make a difference in the progression of macular degeneration. Quitting smoking, eating a balanced diet rich in leafy greens, and exercising regularly can protect your vision.
• INTRAOCULAR INJECTIONS: For those with wet AMD, injections can be a highly effective treatment option. These injections help reduce abnormal blood vessel growth and leakage, preserving central vision.
• LOW VISION AIDS: If macular degeneration has caused signifiant vision loss, low vision aids like magnifies,
special glasses, and electronic devices can help maximize your remaining vision and maintain independence in daily activities.
• REGULAR EYE CHECKUPS: Early detection and monitoring are crucial in managing macular degeneration. Regular eye examinations by an Ophthalmologist can help identify changes in your condition and guide treatment decisions.
Can You Prevent Macular Degeneration?
While it’s not possible to completely prevent macular degeneration, there are steps you can take to reduce your risk or slow the progression if you have already been diagnosed:
• QUIT SMOKING: Smoking signifiantly increases the risk of developing macular degeneration. Quitting smoking is one of the most effective ways to protect your vision.
• MAINTAIN A HEALTHY DIET: A diet rich in leafy green vegetables, fruits, and omega-3 fatty acids has been linked to better eye health. Foods like spinach, kale, and fish are excellent choices for supporting macular health.
• MANAGE OTHER HEALTH CONDITIONS: High blood pressure, high cholesterol, and cardiovascular diseases can increase your risk of macular degeneration. Managing these conditions with the help of your healthcare provider can benefit your vision.
• WEAR SUNGLASSES: Prolonged exposure to ultraviolet (UV) light may contribute to the development of macular degeneration. Wearing sunglasses that block UV rays or a widebrimmed hat can help protect your eyes.
• REGULAR EYE EXAMS: Early detection is crucial for managing macular degeneration. Regular eye exams, especially if you’re over 50, can help catch the condition in its early stages.
What To Do If You Think You Have Macular Degeneration?
If you experience any symptoms of macular degeneration, such as blurry central vision, difficulty reading, or seeing distorted or wavy lines, it is essential to see your eye doctor immediately. Early detection and prompt treatment can make a signifiant difference in preserving your vision.
With the right treatments, healthy habits, and regular check-ups, you can continue enjoying the things you love in life. Remember, early action is key—so keep an eye on your eye health and stay positive!
by Jon Tyson
The Beauty of Saying “No”
Setting Boundaries for a Healthier Life
By CLAIRE WINSLOW
Saying “No” can be intimidating and even rebellious if, like many of us, your way of life is one of busyness as a badge of honor. Many adults view life as an ongoing balancing act in which their commitments to friends, family, and job continually eclipse their personal needs. Though it usually results in exhaustion, fatigue, and resentment, the need to say “Yes” to every request and opportunity may come from a want to be helpful, kind, and accommodating. Saying “No” is an art that goes beyond rejecting offers to include establishing reasonable limits that guard our time, money, and mental health. It’s about learning to value our own needs as much as we value the needs of others, therefore guiding our life toward self-respect and deliberate living. Though it takes time, this change brings a great sense of freedom and a road toward a more balanced, healthy life.
Photo
Many of us were taught to equate saying “Yes” with being decent or responsible, and turning anything down looked rude, dismissive, or even selfish. Even when our instincts tell us it’s the proper thing to do, these ingrained ideas can make it challenging to set limits. We say “Yes” out of anxiety—that of failing others, of missing out, or of coming across as rude. Still, there is a quiet fortitude in realizing we cannot be all things to all people and that saying “No” is more of a self-preservation act than a rejection one. Establishing limits helps us to honor our own life by making sure we have enough time to breathe, grow, and be present in the moments that really count.
Boundaries, at their core, are not barriers to keep others out, but rather structures that help us live more authentically and sustainably. They help us to save our mental and emotional energies so that we may devote them where they are really needed. A life without boundaries is like a building without walls—it loses structure and becomes open to outside influences. Boundaries give us the required framework and enable us to set our acceptable limits as well as our non-acceptable ones. Ths is about building a life that reflcts our values, needs, and aspirations, not about being stiffor unyielding.
Learning to say “No” begins with understanding our own limitations and priorities. Ths implies stepping back to evaluate our actual wants and needs rather than those of others. It entails a readiness to be open with others and with ourselves regarding our realistically manageable capacity. Saying “No” can occasionally feel like a confrontation, particularly in light of demands from people we love or those in positions of power. Remember, nevertheless, that our value is not determined by our propensity to overreach ourselves. Choosing to establish limits helps us to realize that our time and energy are limited resources deserving of careful preservation.
For many, the challenge is not just in saying “No,” but in saying it with kindness and grace. You can turn down an offer without insulting or alienating someone completely. The secret is to be sympathetic, direct, and respectful. Approaching the topic from a sincere standpoint helps us to express our limits in a way that others would fid acceptable. Saying “no” is a declaration of clarity and self-awareness, not a sign of weakness or a lack of compassion. While keeping true to our own constraints, we can nevertheless show support in various ways or show gratitude for being taken under consideration.
Using one of the many polite ways to decline an offer without using the word “No” will help to soften but remain fim the rejection. Should a colleague ask you to take on an additional project, for instance, you might say, “I’m flattered you thought of me, but I’m focusing on my current workload at the moment.” Ths establishes a limit and shows thanks for the request. “I’d love to help,” another could be, “but my schedule is already full this week.” Ths lets you be unambiguous about your availability without having to defend or apologies. Should a buddy extend an invitation to an event and you know you have time for yourself, you can respond, “I really appreciate the invite, but I’ve been stretched a bit thin lately and need some downtime.” You are attending to your own needs and expressing thanks for the invitation. Saying, “I’m afraid I can’t
commit to this right now, but I’ll let you know if anything changes,” can help you answer ongoing or open-ended requests. In this sense, you are not obligating yourself but rather you are not closing the door totally. Say, “ That sounds great, but sadly, I have other commitments at that time,” in cases when you might be interested but really cannot engage.
Setting limits benefits us and improves relationships. By setting clear boundaries, we educate people how to treat us and allow them to create their own. Ths deepens the relationship and balances the dynamic through mutual respect. Resentment builds when we feel taken for granted or overworked, but boundaries prevent that. Instead of exhausting ourselves, being honest about our limitations allows us to better serve those we love.
In the realm of work, the ability to say “No” is crucial for maintaining a sustainable career. It is not uncommon for professionals to feel pressured to say “Yes” to every new opportunity, project, or after-hours request in the name of advancement or job security. However, constantly saying “Yes” can lead to chronic stress, burnout, and a diminished quality of work. It is important to remember that we do not need to prove our worth by taking on more than we can handle. When we set boundaries at work, we create a space where we can thrive rather than just survive. Ths means being truthful about our capacity and communicating it with confidece, whether it’s setting limits on after-hours availability or clarifying the scope of a project.
The practice of saying “No” extends beyond work and social life; it is also a deeply personal journey. It requires prioritizing self-care and acknowledging our needs. We often push through tiredness, ignore our need for rest, or schedule unenjoyable activities. Saying “No” to perfectionism and overachievement is as vital as setting limits with others. Self-awareness includes listening to our bodies and minds, recognizing our limits, and responding with kindness rather than judgment. It means allowing ourselves to rest without guilt, pursue what thrills us, and let go of what doesn’t.
Setting boundaries is not a one-time act but a continuous process of reflction and adjustment. Our boundaries must alter with our wants and lives. Sometimes saying “No” is uncomfortable or others don’t understand or respect our decisions. After practicing and accepting this technique, we will feel calm and empowerment. Saying “No” is about choosing which doors to walk through with thought and purpose, not closing them.
The beauty of saying “No” lies in its ability to create space for what truly matters. It helps us live authentically, take care of ourselves, and build respectful, understanding relationships. By saying “No” gracefully, we signal that our lives and needs are worth safeguarding. In a world that encourages us to say “Yes” to everything, it takes bravery and wisdom to choose differently, prioritize ourselves, and say “Yes” only to what aligns with our innermost values and objectives.
Embracing the power of “No” is not just a matter of language, but of living with clarity, compassion, and a commitment to our own health and happiness. It reminds us that we have the right to choose how we spend our time and energy and that a life lived on our own terms is lovely.
DFW Wound Care Center is a group of wound care specialists in all of the DFW area. They are fellow trained surgeons, and board certified in wound care and reconstructive surgery. All physicians have also completed an intense residency and fellowship in the area of limb salvage, and foot and ankle surgery. When it comes to wound care and limb salvage, DFW Wound Care Center has the knowledge and experience to successfully treat your condition. As a result, patients from all over the country seek to be treated by DFW Wound Care Center.
Whether caused by diabetes, infection or disease, any wound that will not heal can be very serious. If you are experiencing a wound or ulcer that will not properly heal, our wound care center can provide a range of expert treatment options best in each case. We offer non-surgical and surgical treatments for:
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PLANO CLINIC 5804 Coit Road, Ste. 100 Plano, TX 75023
LEWISVILLE CLINIC
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IRVING CLINIC
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DESOTO CLINIC
714 N. Hampton Rd. DeSoto, TX 75115
JOSHUA WORLEY, DPM | REZA MOBARAK, DPM, FACFAS, FAPWCA, FAPWHC | ROSE MARY WILSON, DPM
Innovation. Ingenuity. Integrity.
With a clear focus on quality, reliability and timely completion, Plyler Construction works with owners of such diverse commercial, institutional and industrial projects as manufacturing, warehousing, educational, retail, support and religious facilities to provide the most appropriate delivery method. Plyler offers pre-construction services, experienced construction management, a variety of delivery methods, equipment setting and in-plant maintenance services.
We work with our clients, not just for them. That’s just one of the reasons architects, designers, and industrial and commercial project owners from across the nation have looked to Plyler Construction for more than a half-century for solutions to their building needs. At Plyler Construction, we build relationships.
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OLIVIA ROGERS , RN, BSN, CHPN,
CHPO, MBA, is a leading voice in health care and senior services and the Vice President, Chief Nursing Officer of VNA Texas.
Dear Olivia,
I am considering the right care for my mom, who has been suffering from heart issues for quite some time. She is going to the hospital and emergency room more and more, and she does not seem to be “bouncing back” like she used to. She just seems to be declining in her overall health. What kind of healthcare is available for her at this point in her journey? I don’t want to see her suffer, as she is in her 80s and has been so independent her whole life, but now she needs more help and as a family, we are considering all options for care. ~What to Do Now
Dear What to Do Now,
This is such a difficult place to be, the loved one of someone who is gradually losing some independence as they begin to decline from a serious illness. There are a few options that can provide your mom with much-needed support at home. One option may be inhome therapy services, which are normally provided by a licensed and certified home health agency. This type of care is for patients who are wanting and
able to regain some strength and independence. For patients who may not be a good candidate for therapy due to overall health decline, hospice and palliative care are alternative options for patients to receive expert support in the home. Supportive palliative care is a program that allows patients to receive in-home assessments and support while still maintaining all of their other treatment options, such as specialist care and hospitalizations. For patients who no longer want to pursue disease-directed therapies and appointments and want to avoid further hospitalizations, they may qualify for hospice care if the physician believes their condition is now terminal. This type of care is interdisciplinary in nature and includes the help of a Registered Nurse case manager, social worker, chaplain, volunteers, a team physician, and other supportive personnel to ensure the patient and family’s goals are met. Perhaps it is a good time to sit down with your mom’s primary care physician to have an in-depth conversation about goals of care, as this may then inform what type of care would be the most appropriate at this point.
~Olivia
To schedule your free in-home informational visit please call (214) 689-0000 or email gethelp@vnatexas.org For volunteer opportunities please call (214) 689-2271 or email volunteer@vnatexas.org VNA Hospice & Supportive Palliative Care
Focuses on quality of life for the patient and family at a time when comfort, compassion and clinical expertise matter most.
JOSH CREEL, DC
Josh Creel, DC is a chiropractor with Airrosti, a healthcare group that specializes in rapid recovery for soft tissue injuries by utilizing manual therapy—a hands-on treatment used to alleviate pain, improve mobility, and promote overall physical well-being. In nearly all cases, this allows for rapid recovery, complete injury resolution, and lasting results. In-clinic patients should expect to see dramatic improvement after the first visit, and most patients experience complete injury resolution in as few as three visits (based on in-clinic and Remote Recovery patientreported outcomes).
Dr. Creel has been serving the McKinney/Prosper area for 10 years and provides patients with an individualized treatment plan, and uses a variety of techniques, including joint mobilization, soft tissue manipulation, and muscle energy techniques to address specific musculoskeletal issues and promote recovery.
Dr. Creel graduated with honors from Mississippi State University. Soon after, he received his Doctor of Chiropractic degree from Parker University in Dallas, Texas. In Dr. Creel’s free time, he enjoys all types of fitness activities and spending time with his wife and three children. Dr. Creel is an active member of Lighthouse Church in Prosper, TX.
By SONDRA BARR
JAKE Gyllenhaal A life in motion.
Jake Gyllenhaal has spent over three decades navigating the world of Hollywood with an intensity and dedication. From his early days as a child actor to his more recent roles in action-packed blockbusters and Broadway hits, Gyllenhaal has shown a relentless commitment to his craft.But while the world knows him as an actor who goes to extreme lengths to embody his characters, the man behind the roles is also learning to slow down, fid balance, and embrace the quieter moments in life.
A Hollywood Legacy
Born into a family entrenched in the film industry, Gyllenhaal grew up surrounded by the magic of storytelling. His father, Stephen Gyllenhaal, is a director, and his mother, Naomi Foner, a screenwriter. It was only natural that Gyllenhaal and his older sister, Maggie, would eventually follow in their parents’ footsteps. As a child, Gyllenhaal was exposed to some of Hollywood’s biggest names—Paul Newman, who taught him how to drive, even served as his godfather.
His fist taste of acting came early. At just 10 years old, Gyllenhaal played Billy Crystal’s son in the 1991 comedy City Slickers. “I think I’ve always been a bit absurdist,” Gyllenhaal told Eric Sullivan for Esquire earlier this year, reflcting on how, as a boy, he offered Crystal a dining-room chair as a parting gift. The comedian found the gesture hilarious, setting the stage for what would be Gyllenhaal’s lifelong career in front of the camera.
From Donnie Darko to Brokeback Mountain
It wasn’t until Gyllenhaal’s breakout role in Donnie Darko (2001) that audiences began to take notice of his ability to dive
deep into complex, often troubled characters. In the cult classic, Gyllenhaal portrayed a disturbed teenager haunted by visions of a giant rabbit named Frank. The role set the tone for much of his early career, with Gyllenhaal gravitating toward characters with emotional depth and intensity.
In 2005, Gyllenhaal’s role in Brokeback Mountain further solidifid his place as one of Hollywood’s most talented actors. Playing Jack Twist, a cowboy entangled in a secretive relationship with Heath Ledger’s Ennis Del Mar, Gyllenhaal earned his fist Oscar nomination. The role not only showcased his acting chops but also pushed boundaries in Hollywood by portraying a same-sex relationship with honesty and vulnerability.
During filming, Gyllenhaal learned a lot from Ledger’s methodical approach to acting. “While we were on set, Heath would get in his moment, and he would stay in his moment,” Gyllenhaal told Esquire The experience shaped Gyllenhaal’s own work ethic, encouraging him to fully immerse himself in his characters.
Pushing Physical and Emotional Limits
Over the years, Gyllenhaal became known for his willingness to transform himself physically for roles. Whether shedding 30 pounds for Nightcrawler (2014) or bulking up to play a boxer in Southpaw (2015), Gyllenhaal’s commitment to his craftwas nothing short of extreme. “My God, that’s extreme. That’s dangerous,” said Southpaw director Antoine Fuqua of Gyllenhaal’s body manipulation. “Actors do that, you know, but Jake goes right to the edge. Sometimes you have to pull him back. He’s like a stick of dynamite.”
At my age, you get to a place where you’re still really physically active, but a hit is different a fall is different.
In Nightcrawler, Gyllenhaal portrayed a gaunt, manic crime journalist, and his dedication to the role was palpable. To achieve the character’s sunken, hollowed-out look, Gyllenhaal ran 15 miles a day and lived offminimal food. It was a performance that leftaudiences both impressed and disturbed. Then, in Southpaw, he did the opposite, packing on muscle and training with real fihters to bring the role of Billy Hope, a down-and-out boxer, to life.
His latest role in Road House (2024), an action-packed remake, saw Gyllenhaal take his physical transformation to new heights. “I wanted to record it because I was 41, getting in shape and doing all this stuff,” Gyllenhaal explained to The Hollywood Reporter. Working alongside UFC fihter Conor McGregor, he shared videos of his preparation, which included ice baths, grueling strength training, and intense sparring sessions. But Gyllenhaal knows his body has limits. “At my age, you get to a place where you’re still really physically active, but a hit is different—a fall is different,” he told Jonathan Wells for Sharp “We were protecting ourselves from that.”
But no matter how jacked Gyllenhaal becomes for his action roles, it’s his eyes that have been his most powerful tool as an actor. Over the years, Gyllenhaal’s expressive gaze has been used to convey sensitivity, vulnerability, and barely-contained emotion. Interestingly, those same eyes have also posed a personal challenge. Gyllenhaal has worn corrective lenses since the age of 6 due to a lazy eye. “I’ve never known anything else. When I can’t see in the morning, before I put on my glasses, it’s a place where I can be with myself,” he told The Hollywood Reporter of being basically blind without corrective lenses.
The Power of Stillness
Despite being known for his high-octane performances, Gyllenhaal has also mastered the art of subtlety. Whether in theater or on screen, he knows how to convey emotion without saying a word. “One of the most wonderful things about being a performer,” Gyllenhaal told Wells, “is the ability to run the gamut, and try all different sorts of
things. That’s the essence of what it’s about, in my opinion. I love being physical and moving around and being outlandish in performances— that’s fun. But I think there’s real power in stillness.”
Ths stillness, he explained, has become a key part of his work in theater, where he has found new creative energy. Gyllenhaal is no stranger to the stage. In 2017, he took to the stage in Stephen Sondheim’s Sunday in the Park with George, earning rave reviews for his performance, showcasing not only his acting but his singing talents as well. That performance marked a signifiant return to Broadway, and he hasn’t slowed down since. In 2019, Gyllenhaal was nominated for a Tony Award for his poignant portrayal in the oneact monologue A Life, written by British playwright Nick Payne. Payne, who had already recognized Gyllenhaal’s theatrical potential, previously cast him in two back-to-back Broadway shows in 2012 and 2014, helping to shape his stage career. Gyllenhaal’s ability to connect with the audience in real-time has made him a natural in the world of theater. Ths momentum continues as, in 2025, he will return to Broadway once again, starring as Iago opposite Denzel Washington in Othello, a role that promises to showcase yet another dimension of his dynamic range.
Speaking of range, Gyllenhaal’s talents extend beyond acting— he’s also an accomplished singer, a skill that has taken many by surprise. His love for singing goes back to his childhood, where he was captivated by the film La Bamba and would perform its title song endlessly, strumming a tennis racket like a guitar. On stage, his vocal abilities have been put to the test, most notably in Sunday in the Park with George, where he tackled Sondheim’s complex music to rave reviews. Gyllenhaal’s voice was praised for its “richly flexble timbre,” with The New York Times writing that he confidetly elicited “the most delicate shades of passion and despair.” According to his sister Maggie, singing unlocks something special in him. “When my brother sings, it’s almost like this clear channel expressing who he is. There’s nothing blocking it,” she told Esquire.
Spider-Man: Far From Home, Columbia Pictures Southpaw, Weinstein Co.
Beyond Acting
While acting remains a signifiant part of his life, Gyllenhaal has found balance in pursuing other passions. One of his greatest loves, surprisingly, is cooking. “I spend a lot of time cooking, and my instinct towards food—not just eating it, but also cooking it—has been that way for many years,” Gyllenhaal told Wells. Cooking, for him, offers a form of relaxation and creative expression. He often gets inspired by cookbooks, but just as often, he enjoys improvising in the kitchen. “What I love is to explore,” he explains. “I’ll fid ingredients and then I’ll just figue out what I want.”
Ths love of cooking has become intertwined with his commitment to family. Gyllenhaal is especially close to his sister Maggie and her children, taking his role as an uncle seriously. “Uncledom is something Jake takes very seriously,” says his brother-in-law, Peter Sarsgaard. “He’s like 110 percent.”
Gyllenhaal’s connection to his family has deepened with time. “It’s my family, my friends, and the people I love who take priority,” Gyllenhaal told Sullivan. “He seems so great lately—generous and loving and really solidly there for me and my family,” said Maggie. Their bond wasn’t always this strong, though. As children, the siblings fought often, but today, they rely on one another for support, both personally and professionally.
Slowing Down and Living Well
As he enters his mid-40s, Gyllenhaal is learning to embrace a new kind of challenge: letting go of his intense approach to life and work. “ There are movies I’ve made that people have said to me, ‘Man, intense. That was great. It was tough,’” Gyllenhaal told The Hollywood Reporter. “And there have been many different times where I’m like, ‘Wait, what’s it like to make a movie and be like, ‘ That was just fun?’”
His recent projects reflct this shift.While he continues to take on physically demanding roles, like his action-packed performance in Road House, he’s also fiding more joy in the process, embracing roles that allow him to experience life in a more relaxed, joyful way.
As Gyllenhaal’s career evolves, so too does his approach to life. More than three decades after his debut, he’s fially fiding the balance between intensity and peace, work and play, and, most importantly, the power of living well.
I think I’ve always been a bit absurdist.
Presumed Innocent Apple TV
The Guilty, Netflix
Prince of Persia, Walt Disney
Source Code, Summit Entertainment
Guy Ritchie’s The Covenant, STXfilms
Southwest Foot & Ankle Center is a respected group of board certified foot and ankle surgeons. They are fellow trained surgeons, and board certified in wound care and reconstructive surgery. All physicians have also completed an intense residency and fellowship in the area of limb salvage, and foot and ankle surgery. The team at Southwest Foot & Ankle Center strive to make each patient’s experience personable. Our outcomes are of perfection and meticulous in surgery. As a result, patients from all over the country seek to be treated by DFW Wound Care Center.
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What Happens When You Light Up a Life
By SARAH ELISABETH SAWYER
To bring a flame in the darkness is to light up the way and shine on others so you are not alone. That is what it means when you give to Light Up a Life through the Home Hospice of Grayson County’s Annual Giving Campaign. As a nonprofit organization, raising funds is critical for serving all families regardless of their circumstances. You can be the reason that continues.
During each year’s giving campaign, when donors contribute, “doves” are placed in honor or memory of loved ones on the Light Up a Life Christmas tree. The doves are hand-cut and names printed by the Home Hospice Auxiliary volunteers. Ths year the tree will be displayed in December at First United Bank on Travis Street in Sherman, Texas.
If the donor requests it, a second dove is mailed to them for their tree at home. “I’ve got so much stuffsitting around,” says Ruth Summers, member of the Light Up a Life committee. “I don’t need another bobble or new dishes. But when someone donates in my honor, it means a lot to me. That’s what I try to do for people who have everything they need. I make donations to honor them or remember their loved
ones. It’s a way of being able to remember someone and not have another dust collector sitting around.”
“Ths is a great giftfor that person who’s hard to buy for,” says Becky Frank, longtime member of the Light Up a Life committee. “Most of the time, the contributions are from our friends that we see throughout the year,” Darlene Schweizer says. “It’s wonderful to see the community effort on the campaign.”
At the beginning of December, Home Hospice hosts the tree lighting ceremony with the North Texas Children’s Choir and speakers who share their story about Home Hospice care. “It’s rewarding to hear how grateful, gracious and appreciative they are,” Karla Vasek says. “People in town or people far away will put their family member on the tree with a dove.” If you would like to donate in honor or memory of a loved one and have a dove placed on the tree, please contact Nancy Jackson at (903) 868-9315 or go online to www.homehospice.org.
Caring for patients. Supporting their families.
JUST BECAUSE DAYS ARE LIMITED, QUALITY OF LIFE SHOULDN’T BE.
We are your neighborhood hospice helping patients and families find loving care with unparalleled skill. Surprisingly, perhaps, there are still opportunities to experience joy. Governed by community leaders, funded by grants and gifts, we are an award-winning hospice, providing end-of-life care for you and support for those you love. Let us be of assistance during this time when every moment is more precious than ever.
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Do You Hear What I Hear?
By CASSANDRA WILSON, AU.D., CCC-A, FAAA
The holiday season is a time for connection, filled with lively family dinners, cheerful conversations, and shared traditions. When does your Christmas tree go up, before or after Thanksgiving? Do you shop with the crowds on Black Friday? Whether your traditions are catching up with loved ones at Thanksgiving or singing carols around the Christmas tree, these moments rely heavily on being able to hear and engage. For individuals with untreated hearing loss, navigating holiday events can present emotional and safety challenges that can take away from the magic of the season. The sounds of laughter, conversation, and holiday music are a crucial part of the festivities, but without the help of hearing aids, these experiences may be diminished or missed entirely.
Untreated hearing loss can make it difficult to keep up with conversations in crowded, festive environments. At holiday gatherings, background noise—laughter, music, and overlapping voices—can overwhelm those with hearing difficulties, making it hard to follow what’s being said. Even with family members nearby, if one is experiencing hearing loss they may miss key parts of the conversation, leading to misunderstandings or the need to repeatedly ask others to repeat themselves. Over time, these situations can leave the individual feeling leftout or disconnected from the experience, as though they are observing from the sidelines rather than participating.
Ths struggle to communicate can take an emotional toll. Many people with hearing loss experience embarrassment or anxiety when they can’t keep up, which may cause them to avoid social interactions altogether. During the holidays, a time meant for bonding and celebration, this withdrawal can be especially painful. Imagine being at a family dinner, hearing fragments of a funny story, but missing the punchline. Others laugh, but you’re leftwondering what was said— and pretending to understand can be exhausting.
There’s also the safety aspect to consider. The hustle and bustle of the holiday season means crowded kitchens, bustling shopping trips, and busy gatherings where important sounds—like timers, doorbells, or someone calling out a warning—can easily get lost. Without
hearing aids, subtle cues may go unnoticed, increasing the risk of accidents. Something as simple as missing a conversation about food allergies at the dinner table could cause serious complications. Hearing aids help individuals stay connected not only emotionally but also to their surroundings, reducing these risks.
Another cherished holiday tradition, singing Christmas carols, can become a bittersweet experience for those with untreated hearing loss. Without clear hearing, the melody can feel jumbled, making it hard to stay in sync with the group. Of course, holiday carols are often sung with enthusiasm rather than perfection—”If you think I sing off key now, just imagine if I couldn’t hear at all!” But beyond the humor, being unable to fully engage in this tradition can make one feel even more disconnected from the festivities.
The good news is that modern hearing aids can make a world of difference. These devices are designed not only to amplify sound but also to reduce background noise, making conversations clearer and social interactions more enjoyable. Many hearing aids now come with discreet designs and advanced features like Bluetooth connectivity, allowing users to stream holiday music or phone calls directly to their ears. With the right hearing aids, the sounds of the season—laughter, music, and heartfelt conversations—become accessible again.
The holidays are about more than just presents and decorations; they are about being present with the people who matter most. Addressing hearing loss means more than hearing better—it means participating fully in the moments that create lasting memories. With the right support, those experiencing hearing loss can enjoy the holidays to the fullest, hearing every laugh, song, and story as they were meant to.
Ths season, if you or a loved one is struggling with hearing loss, I’d love to meet you. Let’s work together to fid the perfect solution for your hearing needs. The giftof clear hearing is one of the greatest gifts you can give yourself or someone you care about. Because the best part of the holidays isn’t just the sounds—it’s the connection those sounds bring.
Protein’s Role in Aging
By EVAN MARSHALL
The signifiance of nutrition in maintaining health and vitality becomes ever more evident as we grow older. Among the various dietary components that contribute to overall well-being, protein stands out as an essential building block that supports our bodies through the natural aging process. Its role extends far beyond simply building muscle; protein is involved in nearly every function that keeps our bodies operating smoothly. Understanding why protein becomes increasingly important with age can help us make informed choices that promote longevity, strength, and quality of life.
Protein is often associated with muscle mass and physical fitness, but its functions reach into cellular maintenance, immune health, and the regulation of hormones and enzymes. Our bodies are made up of trillions of cells, and each one requires protein to repair itself, build new tissue, and perform basic functions. As we age, these cellular processes begin to slow, making the need for adequate protein intake even more crucial. Aging is accompanied by a gradual loss of muscle mass, a condition known as sarcopenia, which can affect balance, mobility, and overall physical strength. Ths decline in muscle mass starts as early as our thirties and accelerates with each passing decade. Consuming enough protein helps mitigate this loss by supporting muscle maintenance and growth, thus preserving physical function.
The recommended dietary allowance (RDA) for protein varies with age, gender, and activity level. For adults, the general guideline is about 0.8 grams of protein per kilogram of body weight per day. However, research suggests that older adults may benefit from a higher intake to help combat the natural decline in muscle mass. For women over the age of 50, a daily intake of 1 to 1.2 grams of protein per kilogram of body weight is often recommended to maintain muscle health and support overall bodily functions. For men over 50, the suggested intake ranges from 1.2 to 1.5 grams per kilogram, depending on their
level of physical activity. For adults over the age of 65, an even higher intake—around 1.2 to 1.5 grams per kilogram—may be needed to prevent frailty and support optimal health.
The quality of protein matters as much as the quantity. High-quality protein sources contain all the essential amino acids the body needs but cannot produce on its own. These amino acids are crucial for the synthesis of new proteins in the body, which help repair damaged tissues, support immune function, and maintain hormonal balance. Animal-based proteins, such as lean meats, dairy products, and eggs, are considered complete proteins because they provide all essential amino acids in optimal amounts. Plant-based proteins, such as legumes, nuts, seeds, and whole grains, can also contribute to a healthy diet, although they may require combining different sources to achieve a complete amino acid profile. For those adopting a vegetarian or vegan lifestyle, understanding how to balance various plant proteins can ensure that nutritional needs are met.
As we age, our bodies become less efficit at processing and utilizing protein. Ths phenomenon, known as “anabolic resistance,” means that older adults may need more protein per meal to achieve the same muscle protein synthesis response as younger adults. For this reason, it is benefical to spread protein intake throughout the day, aiming for 25 to 30 grams of high-quality protein per meal, rather than consuming a large portion at once. Ths approach not only helps to maintain muscle mass but also ensures a steady supply of amino acids for other vital functions.
Protein is also an ally in weight management, a concern for many as metabolism naturally slows with age. It has a higher thermic effect compared to fats and carbohydrates, meaning that the body burns more calories digesting protein. Additionally, protein contributes to satiety, helping to reduce cravings and prevent overeating. Maintain-
ing a healthy weight through balanced protein intake can lower the risk of age-related conditions such as type 2 diabetes, cardiovascular disease, and certain cancers.
In addition to physical benefits, protein intake plays a role in cognitive health, which becomes increasingly important as we age. Neurotransmitters in the brain, which facilitate communication between nerve cells, are made from amino acids derived from dietary protein. These neurotransmitters are essential for memory, mood regulation, and cognitive function. Consuming enough protein can support brain health, potentially reducing the risk of age-related cognitive decline.
Older adults often face changes in appetite, digestion, and dietary habits that can impact protein intake. Reduced appetite may be due to a decreased sense of taste and smell, while digestive issues such as acid reflux or slowed gastric emptying can make eating less enjoyable. Additionally, some older adults may avoid high-protein foods due to concerns about kidney health. While it is true that individuals with pre-existing kidney disease need to monitor protein intake, for the majority of healthy older adults, moderate to high protein consumption is not only safe but benefical. In fact, adequate protein may even help support kidney function by promoting healthy blood pressure and blood sugar levels.
The relationship between protein and bone health is another important consideration. Bone density naturally decreases with age, particularly in postmenopausal women who experience a rapid loss of bone mass due to hormonal changes. Protein plays a role in maintaining bone integrity by stimulating the production of growth factors that aid in bone remodeling. Combining sufficit protein intake with other nutrients such as calcium and vitamin D can help reduce the risk of osteoporosis and related fractures.
As life expectancy continues to rise, the goal is not just to add years to our lives, but to add life to our years. Achieving this requires a focus on maintaining physical, mental, and emotional health. Protein serves as a cornerstone in this pursuit, offering benefits that extend beyond muscle maintenance. It supports immune function, aids in recovery from illness or injury, and contributes to overall vitality.
For aging adults, protein is more than a dietary component; it is a key ingredient in the recipe for living well. It empowers us to stay active, feel strong, and engage with life on our terms, offering the sustenance necessary to navigate the later years with grace and vigor.
Here
are healthy and
easy foods for getting additional protein:
GREEK YOGURT
Offers around 10-15 grams per serving.
CHICKEN BREAST
Skinless chicken breast provides roughly 26 grams of protein per 3-ounce serving.
Canned or fresh tuna offers about 20 grams of protein per 3-ounce serving.
ALMONDS
A handful of almonds (about 23 nuts) provides 6 grams of protein.
SALMON
This fatty fish is not only rich in omega-3 fatty acids but also offers around 22 grams of protein per 3-ounce serving.
EGGS
One large egg contains about 6 grams of protein.
COTTAGE CHEESE
A single cup of cottage cheese packs around 25 grams of protein.
LENTILS
Legumes are a plant-based protein source with around 18 grams of protein per cup (cooked).
Young soybeans, or edamame, provide about 17 grams of protein per cup.
A complete protein source, quinoa delivers about 8 grams of protein per cup (cooked) and can be used in place of rice or pasta.
TUNA
EDAMAME
QUINOA
CROSSROADS MEDICAL
Jelsma Orthopedics & Sports
Richard D. Jelsma, MD
Texas Joint Institute.............................................Suite
➠ Duncan L. McKellar, Jr., MD
➠ Charles E. Toulson, MD, MBA
Helix
➠ Jon Poe, PT, LAT ENT
➠ Hunter Richmond, MD
➠ Peter Selz, MD
➠ McDonald Arnot, DO
➠ Benarji Tegala, MD
➠ Jeremy Urbanczyk, DO
➠ Jermaine G. Clarke, DO, MBA
➠ Joseph Kim, MD Texoma
➠ Ikram Kureshi, MD
VUDHI SLABISAK, MD OrthopaedicSpineSurgeon
BRUCE MARKMAN, MD OrthopaedicSurgeon&Sports MedicineSpecialist
JAMES STANLEY, MD OrthopaedicSpineSurgeon
STEVE HONG, MD Interventional Pain ManagementSpecialist
RAHUL BANERJEE, MD OrthopaedicSurgeon
GEOFFREY G. GLIDDEN, MD OrthopaedicSurgeon
AMIR MALIK, MD Neurosurgeon
KHAWAJA IKRAM, DO OrthopaedicSurgeon
BRIANA HODGSON, PA-C OrthopaedicSurgery PhysicianAssistant
CHARLES MARDER, DPM Podiatrist,Foot&AnkleSurgeon
If you’re suffering from pain or an athletic injury, schedule an appointment with your preferred NTOS location for effective, compassionate treatment.
BY SONDRA BARR
Exceptional Care, Close to Home
THE ORTHOPEDIC INSTITUTE OF NORTH TEXAS IS REDEFINING ORTHOPEDIC CARE THROUGHOUT YOUR COMMUNITY.
When it comes to exceptional orthopedic care, the Orthopedic Institute of North Texas (OINT) doesn’t just meet expectations—it sets the standard. Founded by Justin M. Kane, MD, a renowned board-certifid foot and ankle surgeon, OINT combines advanced medical expertise with a compassionate approach to ensure that every patient feels valued and understood. As OINT’s Chief Operating OfficeSteve Escudero explains, “Our providers truly live our patient-centric philosophy every day.”
Putting Patients First
At OINT, the focus is always on the patient. Ths isn’t just about clinical care; it’s a deeply ingrained philosophy that drives every interaction within the practice. Escudero emphasizes that OINT strives to go beyond standard care, ensuring that patients are well-informed and comfortable throughout their treatment journey. “We’re here to serve every demographic, and our goal is always to make sure that each patient feels prioritized and receives the best possible care,” Escudero says.
OINT’s patient-fist approach is reflcted in the caliber of its team, which includes some of the most respected specialists in their filds. Dr. Kane is a distinguished foot and ankle orthopedic surgeon who has built a global reputation for his expertise in complex reconstructive procedures and limb salvage surgeries. Patients travel from around the world to OINT’s locations in Frisco and Flower Mound, drawn by Dr. Kane’s dedication to personalized care and innovative treatment methods.
Expertise Across Specialties
OINT’s commitment to excellence extends across its diverse team of specialists. Among them is Dr. Vikas Patel, who specializes in hand, wrist, shoulder, and elbow surgeries. With a background in biomedical engineering and advanced training in shoulder and elbow reconstruction, Dr. Patel brings a wealth of experience to his role at OINT. His approach emphasizes minimally invasive techniques and evidence-based care, helping patients achieve the best outcomes with the least disruption to their lives.
Another key member of the team is Dr. Leroy Butler, a fellowship-trained foot and ankle surgeon who offers a wide range of treatments, including advanced arthroscopic and reconstructive procedures. With a strong focus on non-invasive options and a dedication to patient education, Dr. Butler’s holistic approach ensures that each patient’s unique needs are at the forefront of their care plan.
Specializing in spine surgery, Dr. Christopher A. Kowalski brings expertise in minimally invasive and complex spinal procedures to OINT. His training at leading institutions, including the AO Spine Fellowship program, equips him to handle a broad spectrum of spinal conditions, from routine issues to intricate deformity corrections. Dr. Kowalski’s approach prioritizes non-operative treatments whenever possible, aligning with OINT’s overall philosophy of compassionate, patient-centered care.
OINT also benefits from the expertise of Dr. Michael McHugh, a fellowship-trained hip and knee orthopedic surgeon. Dr. McHugh specializes in hip
and knee replacement surgeries, minimally invasive techniques, and robotic-assisted procedures. His extensive background in treating conditions like hip dysplasia and performing complex revision surgeries reflcts OINT’s dedication to offering cutting-edge care. Having trained at the University of Michigan and OrthoCarolina Hip and Knee Center, Dr. McHugh’s advanced knowledge of joint replacement provides OINT patients with a range of innovative surgical options. His commitment to serving others is a driving force behind his approach, which prioritizes restoring function and improving the quality of life for his patients.
OINT’s commitment to growing and expanding its expertise is further evidenced by the arrival of Dr. Bryce Clinger, a sports medicine orthopedic surgeon. Dr. Clinger specializes in treating shoulder, hip, and knee injuries, including complex cases such as shoulder arthroplasty and knee ligament reconstruction. With his experience in both arthroscopic and open surgical techniques, Dr. Clinger’s addition reflcts OINT’s dedication to offering comprehensive care across a variety of orthopedic specialties. His expertise in sports medicine, honed through his time providing team coverage at the University of Virginia and James Madison University, further strengthens OINT’s ability to serve patients with active lifestyles.
With this diverse team of specialists, OINT continues to lead the way in delivering advanced, patient-centered orthopedic care to North Texas, ensuring every patient receives expert, personalized treatment from some of the best in the fild.
Advanced Technology and Treatment Options
OINT’s dedication to cutting-edge care is evident in its embrace of advanced technologies and treatment methods. From state-of-the-art 3D modeling for custom surgical planning to the latest in implant technology, OINT continually seeks to improve patient outcomes through innovation. These technological advancements are not just about staying current; they reflct OINT’s commitment to providing the highest standard of care in a way that is accessible and convenient for patients.
“Our goal is to offer comprehensive services right here in North Texas, so patients don’t have to travel far for the care they need,” Escudero says. “Whether it’s through advanced foot and ankle procedures or complex spine surgeries, we’re committed to making high-quality care accessible to everyone in the community.”
At the Orthopedic Institute of North Texas (OINT), our staff will welcome you in our spacious waiting room. From the time you arrive, they will make sure your check-in and check-out experience is fast and seamless. They are dedicated to provide friendly patient-centered service ensuring your experience is second to none.
Expanding Access Across North Texas
OINT is also actively expanding its presence in North Texas, with new officeset to open in Dallas and Sherman. Ths expansion is about more than just growth; it’s about meeting the needs of the communities it serves and ensuring that specialized orthopedic care is within reach for more people. Escudero highlights that this expansion aligns with OINT’s mission to serve all demographics.
“We’re dedicated to being a community-oriented practice,” Escudero says. “By expanding our services and locations, we’re making it easier for patients to get the care they need without having to travel long distances. It’s about providing that care in their own community, making it as convenient and accessible as possible.”
In addition to its new locations, OINT has partnered with CORE Physical Medicine to offer comprehensive in-officphysical therapy services, currently available at the Frisco location. Ths service will soon be available at the Flower Mound officand other OINT locations in the near future, ensuring patients across the region can access both orthopedic care and physical therapy in one convenient setting. Ths integrated approach allows for seamless communication between healthcare providers, helping patients optimize their treatment plans whether they’re preparing for surgery, recovering post-operatively, or managing chronic conditions.
Community Involvement and Beyond
Beyond clinical care, OINT is deeply involved in community engagement and partnerships. The practice collaborates with local organiza-
tions, participates in community events, and works to build strong relationships with other healthcare providers in the region. OINT’s commitment to both care and community has earned them nearly 2,000 reviews, with a remarkable 4.9-star rating, placing them in the top 1% of practices in the industry—a testament to the quality and trust they’ve built with their patients.
“We’re here for our community in every way we can be,” Escudero emphasizes. “Whether it’s through direct patient care, community partnerships, or educational outreach, we’re focused on making a positive impact.” Ths strong focus on engagement ensures that OINT remains a trusted partner in the health and well-being of North Texas residents.
A Vision for the Future
As OINT continues to grow, it remains grounded in its core values of patient-centered care and community service. “Our vision is to be the leading provider of orthopedic care across North Texas, but more than that, we want to be known as a trusted partner in our patients’ health journey,” Dr. Kane says. “At OINT, it’s about building lasting relationships with our patients and our community, ensuring that everyone has access to the care they need to live healthier, more fulfilling lives.”
With a dedicated team of specialists, a commitment to advanced care, and a focus on community engagement, the Orthopedic Institute of North Texas is redefinig what it means to provide orthopedic care in North Texas. It’s not just about treating conditions; it’s about enhancing lives, one patient at a time.
To learn more, visit oint.org.
FRISCO
Baylor Frisco, Professional Building #1 5575 Warren Parkway, Suite 115
FLOWER MOUND
Texas Health Resources River Walk Marquis 2560 Central Park Ave., Suite 395
At OINT, it’s about building lasting relationships with our patients and our community, ensuring that everyone has access to the care they need to live healthier, more fulfilling lives.
Justin M. Kane, MD
Orthopedic Surgeon Foot & Ankle
Bryce Clinger, MD
Orthopedic Surgeon Sports Medicine
Leroy Butler, DO
Orthopedic Surgeon Foot & Ankle
Vikas Patel, MD
Orthopedic Surgeon Hand & Wrist Shoulder & Elbow
Christopher A. Kowalski, MD
Orthopedic Surgeon Spine
Michael McHugh, MD
Orthopedic Surgeon Hip & Knee
BEYOND THE Smoke
Quitting for Good
By DANIEL HARTLEY
You have probably heard all the reasons on why you should quit smoking, but quitting smoking is often described as one of the most challenging things a person can undertake. It is also one of the most rewarding. Smoking, with its highly addictive nature due to nicotine, not only harms your health but also impacts nearly every aspect of life. The good news is that with the right approach, resources, and determination, it is possible to break free from the chains of smoking for good. The benefits of quitting start almost immediately, and your body begins the healing process within hours of your last cigarette. As Mark Twain once said, “ The secret of getting ahead is getting started.”
When it comes to quitting smoking, the fist step is understanding why it’s so difficult. Nicotine addiction creates a powerful dependency in the brain, triggering the release of chemicals like dopamine, which make you feel good temporarily. Ths “reward” is what keeps many smokers coming back to cigarettes despite knowing the harmful effects.
PREPARING TO QUIT: SETTING YOURSELF UP FOR SUCCESS
The decision to quit smoking starts with a commitment to change. While the decision itself is signifiant, it’s equally important to prepare both mentally and practically. Building a quit plan allows you to anticipate the obstacles you may face and to strategize ways to overcome them. Start by identifying your reasons for quitting. Whether it’s improving health, saving money, or setting a positive example for your loved ones, having a clear motive will fuel your resolve.
Setting a quit date can also create a sense of urgency and a tangible target. Choose a date that gives you enough time to prepare but is not so far offthat you lose motivation. Inform friends and family about your quit date so that they can offer support and encouragement.
MANAGING WITHDRAWAL SYMPTOMS AND CRAVINGS
When you stop smoking, your body begins to experience nicotine withdrawal, which can manifest as irritability, anxiety, increased appetite, and strong cravings. Withdrawal symptoms are at their peak during the fist few days after quitting, but they typically decrease in intensity over the next few weeks. To manage these symptoms effectively, it helps to anticipate and prepare for them.
Nicotine replacement therapy (NRT) is a well-established method for easing withdrawal symptoms. Products like nicotine gum, patches, lozenges, nasal sprays, and inhalers provide lower doses of nicotine without the harmful chemicals found in cigarettes. By gradually reducing the nicotine dose over time, NRT helps your body adjust and reduces the intensity of cravings.
Prescription medications, such as varenicline (Chantix) and bupropion (Zyban), have also been shown to be effective in aiding smoking cessation. These medications work by altering brain chemistry to reduce
cravings and withdrawal symptoms, and they may improve your chances of quitting permanently. Speak with your healthcare provider to see if these options are suitable for you. There are seven medicines approved by the Food and Drug Administration (FDA) to help you quit. They work in different ways. All have been shown to be safe and effective for adults who wish to stop smoking cigarettes.
Behavioral strategies are another key component in managing cravings. When a craving hits, distract yourself with activities that keep your hands and mind busy, such as taking a walk, chewing gum, or engaging in a hobby. Remind yourself that cravings are temporary and usually last only a few minutes. Practicing relaxation techniques, such as deep breathing, yoga, or meditation, can help you cope with stress and reduce the likelihood of smoking as a stress-relief tool.
THE IMPORTANCE OF A SUPPORT SYSTEM
Studies consistently show that people who have support from friends, family, or smoking cessation groups are more likely to quit successfully. Support can come in many forms, from a friend who checks in regularly to a formal program led by a trained professional. Knowing that you are not alone in your journey and that others have succeeded despite similar challenges can be incredibly encouraging.
Counseling, whether in person, over the phone, or online, has been shown to double the chances of quitting compared to going it alone. Programs often focus on identifying triggers, developing coping strategies, and building motivation. Online support groups and forums can also be valuable resources, offering 24/7 encouragement from others who are going through the same experience.
It’s equally important to address potential saboteurs in your support network. Well-meaning friends or family members who smoke may unintentionally weaken your resolve. If this is the case, consider limiting time spent in environments where smoking is common, or ask your loved ones to refrain from smoking around you.
UNDERSTANDING AND MANAGING TRIGGERS
One of the most difficult aspects of quitting smoking is dealing with triggers—situations, people, or emotions that prompt the urge to smoke. Common triggers include drinking alcohol, socializing with friends who smoke, feeling stressed, or even having a cup of coffee. Identifying your personal triggers is crucial for developing strategies to handle them effectively.
Avoiding high-risk situations during the early stages of quitting can help reduce temptations. For example, if you normally smoke while drinking coffee, try switching to tea or another beverage, or enjoy your coffee in a different setting where smoking is not permitted. If social gatherings where others are smoking make you feel tempted, consider attending smoke-free events or inviting friends to non-smoking venues.
Over time, you will learn to navigate these situations without the need for cigarettes. When a trigger arises, have a plan in place to address the urge to smoke, such as taking a walk, practicing deep breath ing, or using a nicotine replacement product.
STAYING SMOKE-FREE FOR THE LONG TERM
Quitting smoking is not a one-time event but a continuous commitment to your health and well-being. After the initial stages of withdrawal, the risk of relapse remains, often because of stress, social pressures, or complacency. It’s important to celebrate milestones and recognize the effort it takes to stay smoke-free.
Many people experience a “slip,” where they may smoke a cigarette or two after quitting. While this can be discouraging, it doesn’t mean failure. Recognize it as a learning opportunity and reflct on what triggered the lapse. Recommit to your quit plan and seek additional support if needed. The key is persistence, and understanding that the process of quitting is unique for everyone. Incorporating a healthy lifestyle can further strengthen your commitment to being smoke-free. Engaging in regular physical activity, eating a balanced diet, and practicing mindfulness can all improve mood, reduce stress, and decrease the likelihood of smoking relapse. Exercise, in particular, helps reduce withdrawal symptoms and boosts endorphins, providing a natural mood lift
THE HEALTH BENEFITS OF QUITTING
The benefits of quitting smoking begin almost immediately. Within 20 minutes of your last cigarette, your heart rate starts to return to normal. Within 12 hours, carbon monoxide levels in your blood drop to normal. Over the next few weeks, circulation improves, and lung function increases. In the long term, quitting smoking can reduce the risk of heart disease, stroke, lung cancer, and numerous other health conditions.
Quitting also brings non-physical benefits, such as improved self-esteem, better fiancial health from not buying cigarettes, and the freedom of not being dependent on nicotine. As the days, weeks, and months pass, you will fid yourself living with more energy, vitality, and peace of mind.
THE POWER OF BELIEF AND RESILIENCE
Believing in your ability to quit is a signifiant part of the process. The journey to a smoke-free life is filled with challenges, but it is one of the most worthwhile pursuits you can undertake. Every small victory, from resisting a craving to reaching a month smoke-free, adds up to a life-changing accomplishment.
If you would like some support with quitting smoking, a quitline might be just what you need to succeed. Quitlines provide free coaching—over the phone—to help you quit smoking. A quit coach will help create a plan that works for you.
1-800-QUIT NOW
Visit smokefree.org for tools and tips from quit coaches and from former smokers.
Join thousands in letting the Great American Smokeout® be day one of your journey towards a smoke-free life. November 21
Visit www.cancer.org/smokeout or call 1-800-227-2345 to learn more and gain access to tools to help you succeed.
COMING
Radiant Imaging is a locally owned and operated diagnostic imaging center that offers their patients full-body scans with optimum patient comfort. Our team aims to make the diagnostic process as comfortable and safe as possible because we recognize the tension and anxiety that are frequently associated with it.
Radiant Imaging’s cutting-edge technology provides our patients the most reliable results possible. Our imaging center offers:
• Arthrograms
• Magnetic Resonance Imaging (MRI)
• 3 Tesla Magnetic Resonance Imaging (MRI 3T)
Charles E.
Cyrus Abbaschian, MD
Donald W. Hohman, MD
J. Stephen Appleton, MD
Alexander S. Greenstein, MD
Raj Yalamanchili, MD
Kwame A. Ennin, MD
Samuel K. Stephenson, MD J. Conner Ryan, MD
Expert Orthopedic Surgeons Close to Home
Left to right
William F. Tucker, Jr., MD
Duncan L. McKellar, Jr., MD
Brian Nwannunu, MD
Florian F. Dibra, MD
Toulson, MD