Tex Appeal January 2015

L i f e & S t y l e i n C e n t r a l Te x a s

Get Fit withT3 IKE SHAW OF TITAN TOTAL TRAINING

RIDING THE BACK ROADS OF CENTRAL TEXAS

Women on Wheels TAKE ON THE HILLS 2

OCTOBER 2013 TEX APPEAL

January 2015

It’s NEVER too late TO GET IN SHAPE :: FITNESS AT ANY AGE ::

Restocking the pantry with healthy options LOCAL ORGANIC GROCER CAN HELP

BobMillsFurniture.com TEMPLE, TX 2100 South 61st Street (254) 935-2720 WACO, TX 5400 Franklin Ave. (254) 732-3000

Features

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FITNESS COMES FIRST At Titan Total Training

Ike Shaw walks into the main workout area of Titan Total Training, his smile seems to enter the room before he does. He is greeted with a resounding ‘Hello Ike,’ and before long, high fives and hugs are being exchanged between Shaw and his mostly female staff in the gym Shaw built from the ground up. By CATHERINE HOSMAN

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AN APPLE A DAY

Improve health through proper nutrition

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Riding the wind

Women on Wheels get around

On a day better suited for sailing than bicycle riding, heavy winds pushed 16 bikers into a low crouch. Heads down. Elbows in. Feet, calves and thighs pumping up and down. By FRED AFFLERBACH

JANUARY 2015 | TEX APPEAL

Janelle Dietze has always been interested in nutrition, but having a morbidly obese roommate in college made her passionate about empowering people to improve their health through healthier eating. “My roommate, Melody, was actually trying to get bariatric surgery at the time and her insurance wouldn’t cover it, or any nutrition-counseling services. It made me so mad because she needed so much help,” Dietze said. “That is what made me say, OK, I’ve got to do something about this. I’ve got to inspire people to make changes.” By GAIL DILLON

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FRESH FOOD

Stocking a healthy pantry

There seems to be a renewed interest in healthy eating, not just for the older generation, but young families. But in this 21st century of high technology where everything is expected in a nanosecond, how do you avoid the pitfalls of over processed, pre-packaged and fast food? By CATHERINE HOSMAN

Departments

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TexTalk Neighbors

Monika Sobotka carries her own weights

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TexTalk FLAVOURS Phase Organic Cafe

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TexTalk BEAUTY

Monika Sobotka opens her bag

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TexTalk SCENE

Holiday celebrations in Central Texas

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TexTalk CALENDAR

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TexTalk Well-Fed head

L i f e & S t y l e i n C e n t r a l Te x a s

January 2015

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FROM THE EDITOR

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WELL-CONNECTED

Get Fit withT3 Ike Shaw of TITan ToTal TraInIng

RIdING THE bAck ROAdS Of cENTRAl TExAS

Women on Wheels TAkE ON THE HIllS 2

10 It’s NEVER too late TO GET IN SHAPE :: fITneSS aT any age ::

Restocking the pantry with healthy options local organIc grocer can help

OctOber 2013 tex AppeAl

ONtheCOVER Get fit with Ike Shaw and his staff at Titan Total Training. 29 Photograph by Julie Nabours

JANUARY 2015 | TEX APPEAL

Contributors

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PROFILES

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ADVERTISER’S INDEX

“Should I Fire My Doctor?”

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TexPets

Tips to keep your pets healthy

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TexFIT

Get fit at any age

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TexADVENTURES Exploring Georgetown

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TexTHERAPY

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From the Editor

Life & Style in Central Texas

Dear Readers, According to recent government statistics, two out of three people in this country are overweight or obese. Some may have had a fitness routine when they were younger, but as the years passed, adult responsibilities took over, or illness set in and exercise fell by the wayside. Today people are once again looking at the benefits of healthy, clean eating and working out just for the health of it. But how can you begin again after the age of 40, 50, 60, or beyond. This month the writers of Tex Appeal had the privilege of speaking to many health and fitness professionals. If there is one idea they all share, it’s that it’s never too late to begin a fitness routine or eating well—no matter what your age. And the best part is that you don’t need to join a gym or hire a personal trainer or spend half your paycheck at an organic grocery store. You can find ways to exercise on your own and shop organic at your discretion. Although not all neighborhood grocery stores stock the healthier alternatives, many do offer their customers a choice when it comes to natural alternatives to conventional food. When it comes to what we should put in our bodies, Dr. Samuel Agyeman, nutritional health coach at Natural Grocers in Temple, knows how our bodies work on the cellular level. He is an advocate of the Paleo diet, but understands the needs of all people trying to eat well in our fast-food society. Read about Dr. Agyeman’s tips on How to Stock a Healthy Pantry, pg. 41. Along the same line of thought is nutritionist Janelle Dietze, owner of Apple a Day. Dietze first became interested in nutrition when someone close to her died from complications of obesity. She decided she wanted to help people and now counsels clients on proper nutrition, pg. 36. Hungry but on the go and don’t want to drive through that fast food restaurant? Stop in and say hello to Ms. Faye of Phase Organic Café. She shares her recipe for homemade veggie burgers with us on pg. 16. Finding time to work out can be difficult. Ike Shaw, owner of Titan Total Training, wants to make it easy for his clients and opens his gym at 5 a.m. Shaw and his crew of personal trainers work with clients of all ages and welcome the 50- or 60-year-olds who are ready get back into shape, pg. 29. Meet your neighbor Monica Sobotka, of Belton. An award winning power lifter, she also coordinates Women in the Outdoors and owns her own custom drapery business, pg. 14; and Karen Matous, a personal trainer who knows how to work with clients of a certain age and helps people get back into peak condition, pg. 57. When you need a break from all this good living, take a short drive to the historic Georgetown Square and enjoy museums, art galleries, antique shops, restaurants and coffee shops, pg. 61. Whatever you decide to do — start walking a couple of times a week, take that beginning yoga class you’ve been promising yourself, or start eating healthier — make 2015 your year of change, no matter how small. Send me your stories of change to the address below or post it to our Facebook page. I’d love to hear from you. Happy new year!

Catherine Hosman

Tex Appeal Editor edittexappealmagazine@gmail.com 254-501-7511

JANUARY 2015 | TEX APPEAL

Tex Appeal Published by FRANK MAYBORN ENTERPRISES, INC. KILLEEN DAILY HERALD 1809 Florence Rd., Killeen, TX 76540

TEMPLE DAILY TELEGRAM 10 S. Third St., Temple, TX 76501

Publisher SUE MAYBORN Editor CATHERINE HOSMAN Copy Editor LEE JAMES Graphic Designer/Photographer JULIE NABOURS Graphic Designer M. CLARE HAEFNER Photographers BRYAN CORREIRA RUSTY SCHRAMM Contributors FRED AFFLERBACH GAIL DILLON APRIL KRONEKE JESSA MCCLURE JAMES PAUL STANLEY WILLIAM TORO VALERIE L. VALDEZ Advertising 254-774-5264 or 254-501-7500

Tex Appeal Magazine is published monthly by Frank Mayborn Enterprises, Inc. 10 S. Third St., Temple, TX 76501. The cover and content of Tex Appeal Magazine is fully protected by copyright and cannot be reproduced in any manner without prior permission. Subscriptions: For the United States, $24 per year, 12 issues. Mail check to P.O. Box 6114, Temple, TX 76503-6114.

Questions about subscriptions, call 254-774-5264.

Postmaster: Send address changes to: Tex Appeal Magazine, P.O. Box 6114, Temple, TX 76503-6114. How to contact us: Advertising: Contact 254-774-5264 or 254-501-7500. Editorial: Contact 254-501-7511 or email edittexappealmagazine@gmail.com.

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DID YOU KNOW?

You can read back issues of Tex Appeal Magazine at texappealmag.com. Log on today to find the current issue and older editions of Tex Appeal. JOIN OUR TEAM: Tex Appeal Magazine is looking for photographers and free-

lance writers with at least one year experience photographing and/or writing features for a newspaper or magazine. We are seeking candidates from the Central Texas area to include the cities of Killeen, Temple, Belton, Salado, Copperas Cove and Harker Heights. Candidates must be detail- and deadline-oriented and good story tellers, and must be familiar with AP style. Ability for writers to take photos is a plus, but not required. Interested candidates may send their resumes and three recent clippings and/or photographs for consideration to Catherine Hosman at edittexappealmagazine@gmail.com. TEXAPPEALMAG.COM

Contributors Gail Dillon is a journalist and a former Air Force Public Affairs officer. She also writes a weekly blog, “Married To It,” about life as a military wife and mother, for the Killeen Daily Herald, and a weekly column for the Fort Hood Herald. She and her family are stationed at Fort Hood.

James Paul Stanley is a Central Texas freelance photographer. His interest in photography began while serving at the U.S. Embassy in Moscow, Russia. Retired from 20 years of military service, he had the opportunity to travel to many countries and capture life through the lens. He currently resides in Killeen with his wife Julie and daughter Sarah, and teaches Basic Photography for the Continuing Education department at Central Texas College.

Valerie L. Valdez has taught theater arts and film classes at Central Texas College in Killeen since 2009. An accomplished writer of stage plays and screenplays, she earned her M.A. in theater arts from Texas State University in 1991. Val served as a marketing director for architecture firms in Austin for a decade. From 1981 to 1991, she worked as a producer and director of training films for the U.S. Army at Fort Hood and was also a program director at NBC and PBS affiliates for eight years.

Jessa McClure is a part-time freelance writer and full-time mom to two energetic children. She is a long-time resident of Bell County and spends her time running around with her kids, volunteering and channeling her creativity. She finds inspiration everywhere and uses her experiences to create articles that inspire and touch those who read them.

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JANUARY 2015 | TEX APPEAL

APRIL KROENKE is a certified professional photographer and owner of April Kroenke Photography. She is a military wife and mom of two. Through her many military travels with her husband, she has been able to photograph in some amazing places, including Germany, Paris and Austria. She and her family are stationed at Fort Hood.

FreD AFFLERBACH is an award-winning writer and novelist, college graduate at age 50, and former longhaul trucker. His stories and columns have been published in daily newspapers across Texas. His novel, “Roll On,” debuted in 2012, an interstate odyssey about a man afflicted with an incurable wanderlust despite pressure from family and friends to settle down. Fred lives in Cedar Park with his wife, Diane, and enjoys perusing Central Texas backroads with a keen eye out for roadrunners, old trucks and lipstick sunsets. William Toro is a long-time resident of the KilleenFort Hood area and the a son of a retired soldier. He attended Texas State Technical College where he earned an Associate of Applied Science in media communications and information. He is a freelance photographer. His background includes contributing to the Waco ISD Television sports program and having photographs published in the Killeen Daily Herald. He lives in Killeen with his boxer — Lulu.

TEXAPPEALMAG.COM

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JANUARY 2015 | TEX APPEAL

neighbors 14

flavours 16

beauty 18

scene 20

TexTalk

calendar 24

well-fed head 26

Carrying her own weights TEXAPPEALMAG.COM

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TexTalk neighbors

Belton resident knows how to stay the course in fitness and business

Story by Valerie L. Valdez Photos by James Paul Stanley

I

magine a woman who weighs 125 pounds, can deadlift 330 pounds, bench press 159 pounds and squat 242 pounds in a powerlifting competition, then switches gears to make designer draperies. Hard to believe she exists, but she does. That woman is Monica Sobotka, 56, a member of the Fort Hood Phantom Warriors Powerlifting team, and co-owner of Custom Draperies by Lydia in Belton. She wears many hats and effortlessly shifts gears between powerlifting champion, wife, mother and business owner and “Women in the Outdoors” event coordinator. Sobotka never has a day off because to her, every day is a day on and another chance to reach a new goal. “The more challenging the job the more I like it,” said Sobotka, leaning forward in her chair like a runner at the starting line. “If it’s difficult, I’m in. Let’s do it,” she said. Four times a week, she and the team of eight women and eight men endure an intense two-hour training session at Burba Gym on Fort Hood under the watchful eye of Johnny Graham, team coach for 11 years. He has trained Monica for the last five years and said what he admires most is her refusal to quit. “Monica always gives her best effort and it inspires everyone on the team,” Graham said. He praised Monica’s maturity with helping the younger lifters, including newcomer Pfc. Janelle Duncan, 154th Transportation Company, 4th Sustainment Brigade. She joined the team two months ago because of Monica’s encouragement. “I was weak and scared, but Monica said everyone has to start somewhere,” Duncan said. Sobotka often advises women that even the shortest or lightest ones can powerlift with proper training and the benefits go beyond added strength. “It helps build confidence, not just muscles,” she said. Born in Fort Polk, La., but raised in 14

JANUARY 2015 | TEX APPEAL

Monica Sobotka works out with the incline press machine at Burba Gym at Fort Hood.

Belton, Sobotka practically grew up outdoors with her family camping, hiking and kayaking. A naturally gifted athlete, she was constantly in motion, excelling at many sports. Her husband, Stephen, who also does powerlifting, and both their sons were active in sports in school. In 2001, she started strength training and attended some powerlifting meets, then joined the Phantom Warrior team in 2009. She had the strength but it changed when Coach Graham taught her powerlifting techniques. “Johnny is a great coach and has taken me to some levels that I didn’t know I was capable of,” she said. Watching Sobotka during the workout is seeing her mind and muscles perfectly synced. She flexed her arms and legs before she laid down on the bench and positioned herself beneath the bar. Both feet were practically cemented in place on the floor with black and orange tape wrapped around her wrists for support. Her hands firmly gripped the bar as a team mate/spotter lifted it off the bracket and released it. She held almost

100 ­ pounds of weight inches above her head then lowered and raised it repeatedly. That was just a warm-up, but now it was time to really get to work. Monica’s competitive spirit doesn’t stop at sports. Since childhood, she has worked in the drapery shop with her mother, where she learned to use her creativity to make custom window treatments. “I feel a rush when I work on a project because clients trust me to make them a very good product,” she said. Sobotka and her mom became business partners in 2004. It was her mother, now 80, who taught her to appreciate creating a work of art with drapery, a philosophy that carried over into powerlifting. “I want my body to be a reflection of how I am. I like everything perfect,” she said. A major component in maintaining her perfect fitness level is following a strict diet, and while she enjoys an occasional cheeseburger, she doesn’t indulge in fatty foods. Instead, Sobotka focuses on getting stronger with each bite she takes.

Monica Sobotka, center, surrounded by Phantom Warriors Powerlifting Team members Janelle Duncan, Ana Zigler and Jennifer Escobar.

“Everything I eat is fuel for my body because as we age, we lose muscle and I try to use food to build or maintain muscle,” she said. The mother of two grown sons and one granddaughter, Sobotka has the muscle mass of a 20-­year-old. So far, her best finish was as the silver medalist in the 2011 International Powerlifting Federation World Championships. Now in the Master Lifter II class for ages 50 to 59, she is a mentor to teammates she loves like family, and takes great pride in their accomplishments as much, if not more, than her own. “Let’s say you train hard and lift 100 pounds; I’m just as proud of you for doing that as someone who squats 400 pounds,” she said. Like any true champion, Sobotka knows the important thing in powerlifting, as in life, is not about earning medals or setting records, rather it is the spirit of trying. “Whether I come in first or fourth doesn’t matter because everyone who does this is a winner by getting out there and doing your best.”

Monica Sobotka is co-owner of Custom Draperies by Lydia in Belton. She is seen here with her mother, Lydia Sanders.

TEXAPPEALMAG.COM

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TexTalk flavours

Phase Organic Café dishes up healthy, whole food meals By Catherine Hosman Photographs by JAMES PAUL STANLEY Alice Faye Hill didn’t plan to open an organic café. But when she started researching healthy eating options for her health, she gained a wealth of knowledge and began cooking homemade whole foods meals for friends and family. “I was starting to look at chronic illnesses like arthritis, diabetes, and found out about things that made me healthy,” Hill said. Hill started to teach classes and seminars on healthy eating, often preparing meals for her classes. One of her participants remarked about the fresh taste of her food and suggested she open a restaurant. Now this reluctant restaurateur spends the better part of her day preparing slow cooked meals for her customers, often doling out a little nutritional information as she goes. Her menu items range from a customer favorite, Fried Salad, to a rotisserie chicken. All lunch items are $8.99 and include seasonal fruit and her special juice made with apple cider vinegar. Drink refills are $1. Hill uses only cage-free, steroid- and antibiotic-free chicken. She purchases her produce from organic grocery stores or farmers markets. Her choices are evident in the fresh, clean taste of her food. Anyone looking for a healthy, meal can try her recipe for veggie burgers. But beware, this is not a fast food recipe and the preparation and cooking takes a little time. Her burgers are made from scratch with organic produce. When shopping for the ingredients, Hill said to choose organics first.

If you go Phase Organic Café 600 Indian Trail #205 Harker Heights, Texas 76543 Phone: 254-462-7178 Hours: Tuesday through Friday, 10 a.m. to 6 p.m. Beginning in January, the café hours are noon to 3 p.m. for Vegetarian Mondays and Soup Days. Phase Organic Cafe owner Alice Faye Hill. 16

JANUARY 2015 | TEX APPEAL

Ms. Faye’s Garbanzo Beans, Kale & Apple Veggie Burgers 1 small apple (your favorite) 1 bundle beet green leaves (do not use the beet) 4-5 kale stems 1-2 carrots 1 small whole red onion 1 stalk celery ½ teaspoon salt to taste in mixture 1 teaspoon garlic powder or 3-4 cloves of fresh garlic 2 cups canned (organic) garbanzo beans, drained 2 tablespoons olive oil Wash and dry all the produce and place in a food processor. Process until blended, leave juice in processor Add garbanzo beans and olive oil, blend Grease grill or no-side stove top grill with olive oil Heat to 350 While pan or grill is heating, form balls with the vegetable mixture. Note: the mixture will be moist. Place the vegetable balls on the grill and cook for 15-20 minutes, or until medium brown and the bottom is a little stiff. Flip the ball and brown on the other side, 15-20 minutes. With both sides brown, begin to gently flatten and flip the vegetable mixture. Continue to flatten and flip until you reach the consistency you want. Brush a small amount of olive oil on bread slices and lightly grill the bread. Place your burger on the bread and top with your favorite cheese, fresh greens, tomato and avocado. Serve with a side salad or fruit. This recipe makes about 20 burgers that can be frozen. This mixture can also be eaten raw as a dip. For a quicker burger, use a juicer instead of a food processor. Save the juice to drink. TEXAPPEALMAG.COM

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Beauty in the Bag

beauty TexTalk

By CATHERINE HOSMAN

How do you stay beautiful on the go?

Each month Tex Appeal peeks inside the bag of one busy woman to reveal her best beauty secrets and must-have essentials.

Monica Sobotka Champion powerlifter and business owner

ESSENTIALS she CARRIES To keep organized, Monica Sobotka packs what she needs the night before. Her day starts early, so it is essential to be ready. “I make a mental list of what I need for the next day­­ — for work, the gym, or my other passion, Women in the Outdoors.” Lipstick: Mabelline Bit of Berry—I like the shade with my complexion. CellPhone: Never leave home without it. CellPhone Charging Cube: It’s important to keep the cell phone charged. Glasses: For reading.

Trident chewing gum: My favorite. I like the flavor. Pocket Knives: People who know me know I always carry a pocket knife. I don’t leave home without my knives. One is a fishing knife, because I love to fish; and the other is for opening boxes, mail, etc. Eye drops: I keep eye drops with me because there is so much chalk dust in the air at the gym. Most essential item: My Relic brand purse, wallet and IDs.

Photographs by JULIE NABOURS

Helpful Hint

The weather is always changing this time of year, and I like to be ready for the elements. In my truck I carry a light jacket, rain gear, duct tape because it fixes everything, handi-wipes for germs, and tools because you never know if you or someone else may need help. 18

JANUARY 2015 | TEX APPEAL

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TexTalk scene

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Krist Kindl Markt offers fun for all ages 2

1. La’shon Walton, 5, of Copperas Cove, enjoys time on the Swing Ride at the 2014 Copperas Cove Krist Kindl Markt on Dec. 7. 2. Santa trades in his reindeer for a donkey in a metal art creation by Round Mountain Trading Company. 3. Nya Livingston, 7, of Copperas Cove, tests her bull riding skills on Mike & Mindy’s “Bucking Good Time Bull Rides” at Krist Kindl Markt. 4. Switching roles, Santa tells Lewis Torgerson of Copperas Cove what he wants for Christmas. Photographs by JAMES PAUL STANLEY 20

JANUARY 2015 | TEX APPEAL

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scene TexTalk

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Copperas Cove ushers in holiday season with parade 6 7

8 5. The 1st Cavalry Division Band marches down West Avenue D in Copperas Cove on Dec. 6 during the Christmas parade. 6. The 1st Cavalry Division Horse Detachment also took part in the city’s annual parade through downtown. Photographs by BRYAN CORREIRA

7. An Armed Services YMCA bus is seen Dec. 6 during the Copperas Cove Christmas Parade. 8. April Cravey, left, with her daughter, Annabelle, 6, and Faith Welch along with Abigail Fuller, 12, watch the parade.

TEXAPPEALMAG.COM

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TexTalk scene

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‘A Walk Through Bethlehem’ re-creates Jesus’ birth 2 3

4 1. Villagers worship at the birth of Jesus during the First United Methodist Church Killeen’s re-enactment, “A Walk Through Bethlehem,” Dec. 5. 2. Lisa Hudson, left, Susan McMillan and Carol Berridge portray Jewish women preparing food during “A Walk Through Bethlehem.” 3. Kara Lee of Killeen and her daughters, Madelyn, 9, and Alexia, 5, learn about life in Bethlehem. 4. Michale Charlton and Mary Smith portray Joseph and Mary. 5. Jack Averyt, a blacksmith apprentice, blows the flames of the fire. Photographs by JAMES PAUL STANLEY 22

JANUARY 2015 | TEX APPEAL

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Temple Christmas parade marches through downtown

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8 6. Children ride on the Extreme Cheer parade float during the annual Temple Christmas Parade through downtown. 7. Children ride on the Bell County Jail float. 8. Karen Dupuis and her 6-year-old son, Owen, and 10-year-old daughter, Olivia, wait for the annual Temple Christmas parade to begin. 9. Girls ride on a trailer during the annual Temple Christmas parade through downtown. Photographs by RUSTY SCHRAMM TEXAPPEALMAG.COM

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TexTalk calendar

Christmas Tree Recycling Jan. 3, 9 a.m. to 2 p.m. Free recycling event for live Christmas trees. Trees are shredded to create mulch to be used in landscaping rather than going to the landfill. All ornaments and decorations should be removed. Killeen Special Events Center, 3301 S. W.S. Young Dr. For more information, contact Hilary Shine at 254-501-7751 or visit www.killeentexas.gov. Curator for a Day Jan. 3, 11 a.m. to 1 p.m. Learn what goes on behind the scenes at the Temple Railroad Museum. Don some white gloves and explore how the museum’s staff preserve our past and shares it with the community. This event is free. 315 W. Avenue B Museum, Temple For more information, call 254-2985585. Wreath Retrieval Ceremony Jan. 4, 2 p.m. Volunteers are needed to remove wreaths from graves and prepare them for storage. Central Texas State Veterans Cemetery, 11463 State Highway 195 For more information, contact Hilary Shine at 254-501-7751 or visit www.killeentexas.gov. Belton Lake Outdoor Recreation Area Equestrian Night Jan. 6 Fee is $20 per horse with a reduced rate of $15 for each additional horse/family member. Bike Night Jan. 8 Enter the park via Liberty Hill Road to reach the trail head. The fees are $3/bike for adults, $2/children 12 and under. Hop on and ride the route by covered wagon for $10 person. Join the cyclists, midway through the route at Live Oak Pavilion for hot chocolate and snacks, or mosey on over to the cowboy campfire after the horse ride. For more information or individuals requiring accommodations due to disability, call 254-287-2523 or visit http://www. hoodmwr.com/nature_in_lights.htm. 24

JANUARY 2015 | TEX APPEAL

Bring Christmas trees to the Killeen Special Events Center from 9 a.m. to 2 p.m. Jan. 3 for recycling.

GO Heights – Basic Wilderness First Aid Jan. 8, 6 p.m. Harker Heights Parks & Recreation offers a new outdoor recreation program called GO Heights encouraging the community to Get Outdoors. Participants learn the basic knowledge to prevent or assist in first aid needs while in the outdoors. There is no certification given for this class. Call for registration price. For more information or to RSVP, visit http://www.meetup.com/GO-Heights/ or call 254-953-5466. 2nd annual Arches Resolution 5K presented by Arches Footcare and Select Physical Therapy Jan. 10, 9 a.m. Resolve to begin 2015 in motion at the 2nd Annual Arches Resolution 5K. The course takes you on a rolling hill route around the area surrounding Lions Park. Awards are given to the overall male and female finishers, as well as the top three finishers per age group. The event is chip timed by Pro-Fit Event Services and includes access to professional race photos from Photowolfe.com. Fees are $20 if preregistered by Jan. 5 or $25 day of race. Discounted rates available for groups of 15 or more. Lions Park, 420 Lions Park Road, Temple For more information, call Tracy Klusacek at 254-298-5582.

calendar TexTalk

Gardeners Education Series — Indoor Transplanting Jan. 12, 6 to 7 p.m. Learn how to prepare your plant seedlings indoors for future transplants to your outdoor garden in this free class. Harker Heights Parks & Recreation Harker Heights Activities Center, 400 Indian Trail For more information, visit www. ci.harker-heights.tx.us/parks or call 254953-5466. Zumba Kids Party Jan. 17, 11 a.m. to noon Come join in the Zumba fun and learn about the upcoming Zumba Kids & Kids Jr. class offered through the Harker Heights Parks & Recreation Department. This demo party is free for children ages 4 to 12. Harker Heights Parks & Recreation Activities Center, 400 Indian Trail For more information, visit www.ci.harkerheights.tx.us/parks or call 254-953-5465. Friction Quartet Jan. 17, 7:30 p.m. The Central Texas Orchestral Society presents the Friction Quartet in the Cultural Arts Center Mayborn Auditorium. Meet and greet the artists at 6:30 in Strasburger Hall. Also, the FQ will give the Marty Lundgren Master Class to area string students at 11 a.m. the following Monday, Jan. 19. 3011 N. Third St., Temple For more information, call 254-7139926 or visit www.cacarts.org.

United We Shall Overcome, bumper sticker, c. 1960s. From the NEH on the Road exhibition For All the World to See: Visual Culture and the Struggle for Civil Rights. The exhibit will be at the Bell County Museum from Jan. 18 to March 14. Photo courtesy of: E. G. Shempf.

Seed & Plant Swap Jan. 24, 1 to 2:30 p.m. Bring in seeds, bulbs, and/or cuttings (no hybrid seeds please) to share and swap. There will be garden centered vendors at the event as well to share information about gardening, their business, and to answer any gardening questions. Harker Heights Parks & Recreation Activities Center, 400 Indian Trail Free For more information, call 254-9535466 or visit www.ci.harker-heights.tx.us/ parks. For All the World to See: Visual culture and the Struggle for Civil Rights Jan. 28 through March 14 The National Endowment for the Humanities brings its traveling exhibition of

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the struggle for civil rights to the Bell County Museum. Through a compelling assortment of photographs, television clips, art posters, and historic artifacts, the exhibition traces how images and media disseminated to the American public transformed the modern civil rights movement and jolted Americans, both black and white, out of a state of denial or complacency. The opening reception features Dr. Maurice Berger, Research Professor, The Center for Art, Design and Visual Culture, University of Maryland, Baltimore. The museum is open from noon to 5 p.m. Tuesday through Saturday at 201 N. Main St., Belton. For more information, call 254-9335243. Email upcoming events to edittexappealmagazine@gmail.com.

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TexTalk well-fed head

Staying physically healthy, emotionally fit in 21st century

By Catherine Hosman

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or a common sense approach to changing your physical, financial and emotional health, “Should I Fire My Doctor: Eleven Essential Elements to Living WELL Aware,” by Patricia J. Sulak, M.D., is an easy-to-read book packed with the wisdom of the ages. The book’s introduction gets right to the core of the question when Dr. Sulak writes, “Should you fire your doctor or primary care provider? This is a legitimate question. Is your doctor (MD, DO), nurse practitioner (NP), or physician assistant (PA) maximizing your health or doing no more than simply diagnosing and treating disease?” Sulak, an internationally recognized physician, researcher and medical school professor with more than 100 medical articles under her belt, attempts to answer these questions and wrote this book based on her presentations on Living WELL Aware. But be prepared. Sulak pulls no punches. She is passionate and direct with her readers and doesn’t talk about anything that all of us haven’t experienced in our lives at one time or another. With each turn of the page a light bulb goes off as the reader feels a connection to her words. Sometimes the realization sends tremors to our sedentary lives of denial, but her words are a wake-up call for everyone ready to make a change. Dr. Sulak said she was inspired to write the book because of the many requests she received from her conference attendees. “People wanted a book. They wanted to know ‘where are the things’ I talked about in the conference,” she said. With her husband, Dr. Jeffrey Waxman’s, encouragement she took on the challenge and completed the book in 2013. In her book, she wants her readers to know there is a choice, a way to live a healthy lifestyle which could decrease the amount of medication a person takes, or eliminate it all together in some cases. “We can’t always control what is put on our plates, but we can take ownership of whatever happens to us through mindfulness,” Dr. Sulak said. “Should I Fire My Doctor,” illustrates 11 essential elements for living in today’s 26

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If you go

Dr. Patricia Sulak is the keynote speaker for the annual Day for Women conference sponsored by the Temple Daily Telegram in Temple on Feb. 7 from 10 a.m. to 4 p.m. and will discuss how to be “Living WELL Aware!” Enjoy shopping for all ages, fashion and accessories, workshops, charities and door prizes at the Day for Women Event. Tickets are $10, and includes admission to vendor booths open from 10 a.m. to 4 p.m.; or $25, which includes admission to vendor booths as well as a catered luncheon featuring Dr. Patricia Sulak. The program begins promptly at noon. Seating and serving begins at 11:30 a.m. For more information, visit www. tdtnews.com/dfw.

fast-paced, technological society. But Dr. Sulak is quick to say, “One size does not fit all.” “What works for one person might not work for another,” she said. Dr. Sulak’s book reaches out to everyone, healthy or unhealthy, but is especially a guide book to those suffering from what she calls “self-induced” diseases such as obesity, Type II diabetes, hypertension and other lifestyle diseases.

“Obesity leads to hypertension, diabetes, stroke, degenerative joint disease and surgery,” she said, passionately. “We are keeping the medical profession in business, and some people end up in a nursing home.” Sulak said smoking is still the No. 1 killer of Americans, but it is predicted to be supplanted by a sedentary lifestyle, “which leads to obesity.” Through her 11 Essential Elements, Dr. Sulak discusses what we need to do to have a fuller, healthier and happier life. It’s important to know, however, that Sulak didn’t always follow this advice and admits to indulgent behavior such as poor eating habits. “My typical diet was Mexican food, pizza, sandwiches, and I skipped breakfast,” she said. She shared this lifestyle with her husband, and together they decided to live their lives well and aware and began an exercise routine that includes Yoga for balance and flexibility, and learning how to eat healthy. Her book not only discusses the physical health side of living well, but also the emotional. Her 11 Essential Elements for Living WELL Aware are: 1. Normal Numbers Now, referring to blood pressure, cholesterol values, fasting blood sugar and ideal body weight. 2. Critique Caloric Consumption. 3. Make Movement Mandatory. 4. Address Adverse Addictions/Halt Harmful Habits. 5. Meticulously Manage Money and Minutes. 6. Graciously Give our Gifts. 7. Forgive: Family Friends, Foes and Ourselves. 8. Passionately Pursue Purpose and Priorities. 9. Stifle Stress/Sever Suffering. 10. Periodically Pause, Ponder, Plan and Pray. 11. Seek and Secure Support. “The things I talk about are applicable to everyone; the physically fit or those with self-induced disease,” Dr.Sulak said, adding. “People are meant to move. But you don’t need supplements or exercise equipment or be a member of a gym. You don’t have to kill yourself trying to be healthy.”

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Foundation for fitness

Ike Shaw, owner of Titan Total Training. 28

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At Titan Total Training, fitness comes first Story by Catherine Hosman Photographs by Julie Nabours

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ke Shaw walks into the main workout area of Titan Total Training; his smile seems to enter the room before he does. He is greeted with a resounding ‘Hello Ike,’ and before long, high fives and hugs are being exchanged between Shaw and his mostly female staff in the gym Shaw built from the ground up. T3 offers a diverse schedule of classes, including Zumba, Barre, cycling, body pump and boot camp, that are geared to all fitness levels. Susan Cornette, personal trainer and director of fitness for Titan Total Training, said T3 is a workout facility that provides a wide variety of group fitness classes designed to increase fitness, promote weight loss, increase muscle tone and improve overall health and wellness. However, Shaw said boot camp remains the foundation of T3. According to Shaw, boot camp is personal training in a group setting. “We breakdown a different part each day, and there are movements for each body part,” he said. Because he knows his clients so well, Shaw said each move is modified for each body type, from beginner to advanced, and fit to obese who are taking charge of their health. Each group class from boot camp to Zumba is led by a certified instructor who is there to insure safety and give you that extra boost of motivation you might need, added Cornette. “Group training is the next best thing to working with a personal trainer.” The gym also offers regular and hot yoga where the temperature is raised to between 105 to 110 degrees; step classes, TRX suspension training, and a go-at-your-ownpace intense 45-minute spin class, punctuated with pulsating music. “You cannot prepare yourself for what we are going to do for you because we are going to have it all prepared for you,” Shaw said.

Have gym, will travel A former all-time leading rusher on his high school football team in Dawson,

Susan Cornette gets a class of spinners ready for their workout.

“I wanted to help people get moving and get into shape.” — Ike Shaw Texas, and an award-winning body builder, Shaw said he always wanted to have his own gym, but not necessarily one built from bricks and mortar. “I wanted to help people get moving and get into shape,” he said. His vision took root in 2010 when he began boot camp workouts in the parking lot where his business, Titan Total Training, now stands. Fifty people came to his first outdoor gym, but he wanted to reach more. He wanted to reach as many people as he could train, so he brought his gym to the people. “I had so much energy to give, I wanted to expand, get people moving,” he recalled. Shaw loaded his truck with equipment and began traveling around the area to local businesses where he presented proposals to train their employees. The businesses signed on. Soon groups of five to 10 people worked out with Shaw at each of his stops. Shaw ran his parking lot gym at a feverish pace, driving from lot to lot, office to office, motivating people to move. Although some people brought their own

weights, he still stocked his truck with equipment for his clients to use, but eventually became weary of the constant loading and unloading. He was well on his way to forming a successful traveling gym when he changed his vision. He decided he wanted to “ultimately have a place where all my clients had to do was come and show up. I’d have the weights, the water.” He said it was while he was trying to figure it out on his own, how to grow the business, when tragedy struck. Eight months into his vision Shaw was a passenger in a car whose driver lost control of the vehicle. The car flipped five times. Although the driver walked away unscathed, Shaw suffered a broken neck. He was told he might be paralyzed for some time, but that eventually his feeling would come back. “I wasn’t following the way God wanted me to do it,” said the man who sports a tattoo of Philippians 4:13 on the inside of his right forearm. Still silently grieving the 2007 loss of his mother, Beldonia, Shaw said the incident was God’s way of “slowing me down and work through the anger to find my way back to happy. “I was trying to figure out how to do this on my own, how to grow the business. I needed to quit doing it my way and rely on Him.” CONTINUED TEXAPPEALMAG.COM

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For four months this man of motion was stilled. During his recovery, he reflected on his mother, who he called his best friend, and remembered her inspiration and encouragement to become the best he could be at whatever he chose to do. “I wanted to find a way to make her proud,” said Shaw, a graduate of the University of Mary Hardin-Baylor. “Nothing was ever given to her. No high school, no college, she worked hard and never let us kids want for anything. I wanted her to be smiling down on me. She was the rock in the family.” During his recovery, Shaw gained a new appreciation for life and rebounded with a new purpose: To develop his first 90-day-challenge with the goal to reach 200 people. His first challenge was in July 2011, during one of the hottest summers in Texas history. The heat chased away some of his participants but it got him thinking that maybe it was time for a building.

Students take a Zumba class at T3.

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From asphalt to brick Shaw saved everything he made from his parking lot workouts to open his first gym on 57th Street in Temple. With the new space, he said the company grew exponentially. “We grew from barely having 130 people to 400 people. I brought in my best friend, Shawndi, to do operation and books.” Shawndi Nunez and Shaw have known each other for 11 years. They worked together at another gym before she left to become a paralegal. “Ike always had this dream to do group fitness and help people,” she said.

Shawndi Nunez, Ike Shaw and Susan Cornette get ready to lead a body pump class at T3.

Nunez was out of town when Shaw’s accident happened and returned immediately to be with him at the hospital. “He looked at me and said, ‘It’s time I open my own business. It’s what I want to do. Will you do it with me?’” Nunez helped Shaw build his business in a one-room facility. Soon the business took on a life of its own and a new building was erected on the parking lot where

he started his fitness programs. “He’s achieving greatness and I want to be a part of that and it makes me happy to know that he’s happy and we are healing people together,” Nunez said. Shaw’s next mission: to reach out to more people struggling with obesity and the 50- to 80-year-old crowd. “I want older people in here. We have the personality,” Shaw said. “I want to take

the ‘give up’ out of them and give them back hope, motivation. Never give up. It’s not just to look good at 60, but to stay alive.” Titan Total Training is open from 5 a.m. to 8 p.m. to “take out all the negatives” of finding time to work out. “If you can wake up in the morning and walk to the bathroom, you can walk in here,” Shaw said. “You can find time if you want to live.”

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Riding the wind

Shelly White, left, and Beau Wiist enjoy a Sunday ride around Belton Lake with Women on Wheels. 32

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Women on Wheels ride rural roads for exercise, fun Story by FRED AFFLERBACH Photographs by WILLIAM TORO

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n a day better suited for sailing than bicycle riding, heavy winds pushed 16 bikers into a low crouch. Heads down. Elbows in. Feet, calves and thighs pumping up and down. Calls of “car up” echoed down the line of riders pushing along Sparta Road. It’s Sunday afternoon near Lake Belton and Women on Wheels, a Bell County group of avid cyclists, is rolling once again. For more than five years, WOW members have gathered weekly for camaraderie, physical fitness and a hearty meal afterward at the Dead Fish Grill. Beginners are welcome. Advanced riders look out for novices, backtracking when necessary, helping with flats and other roadside repairs. “I love it because you get outside and it’s really a nice way to enjoy your exercise,” said founding member Colleen Bockhold. “This is about promoting women’s health.” Another charter member, Colleen Isdale, says the group is close-knit, yet informal. “There are no dues. There are no officers. We don’t take roll, so we don’t chastise you if you don’t show up,” Isdale said. “We might have 10 people, we might have 50. You just never know.” Isdale said WOW members struggling with divorce, breast cancer, a husband deployed overseas, have found courage through bicycling to handle these challenges. She said one member was struggling with postpartum depression when she joined the group. “At one of our anniversary parties, she very carefully told us that we saved her life. She said that she needed friends. She came out and rode and she loved us,” Isdale said. “When she lived here, she was very active.” Isdale publishes an online newsletter that keeps WOW members apprised of weekly rides and bicycle excursions across Texas. WOW celebrates most holidays with special events close to home. Last Thanksgiving morning, members rode in the fourth annual Ding Dong Turkey Roll, a ride between 10-26 miles through the tiny community of Ding Dong, south of Killeen. They ride on July 4 to raise money for the Southwestern Bell County Volunteer Fire Department. Riders sport red, white and blue outfits and some attach small flags to their bikes or helmets. On the Saturday before Easter, bikers start at the Oscar Store outside Temple and traverse a pastoral landscape blooming with wildflowers. The regular Sunday ride meanders through open country with no fences near the Belton Lake Outdoor Recreation Area. The route is enriched by hilltop views, open skies, live oaks and prickly pear cactus. Out here, sharing the road means occasional encounters with wildlife and livestock. Jolitha Dominguez was cruising down East Range Road when a small herd of cows blocked her path. What did she do? Took a short video and struck up a conversation. “I just stopped and was talking to the cows and tried to convince them to move,” Dominguez said with a laugh. “Eventually

Charter member Colleen Isdale is all smiles as she rides around Belton Lake with Women on Wheels.

they let me go.” A recent November ride was the fourth one with the WOWs for Guylaine Oullet, a stay-at-home mom who moved from Montreal to Temple in 1999. Oullet joined the group to get in shape and meet people. She was riding a used bike she bought from Sun Country Bikes in Temple. Turns out WOWs are no strangers to Sun Country, said store manager John Bolin. “The nice thing about the WOWs, they’re a good place to start. They really do encourage each other to get better,” Bolin said. “That’s the kind of neat thing about that group. You see lots of folks progress and move on from a beginner.” The WOWs rolled onto Bell County roads for the first time in 2009 with eight riders. One of four founders, Isdale, is looked upon as mentor, or bike guru. A policeman once stopped her for bicycling too fast through Nolanville. Speed limit: 30 mph. “I just got a warning,” she said. “We actually laughed about it.” CONTINUED

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ABOVE: Charter member Colleen Isdale, front center, and founding member Colleen Bockhold, behind Isdale, get ready to lead their group, Women on Wheels, around Belton Lake. Along for the ride are several men who join in for the fun and benefits of cycling. BELOW: Riders cruise along the rural roads around Belton Lake.

Isdale is one of 11 children who grew up in a small Iowa town where sports were the main pastime. A natural athlete who has competed in triathlons in the United States and Europe, Isdale says she wanted to help women of all ages get outdoors and get in shape. “Bicycling, sports and athletics had done so much for me, I thought that there’s probably a lot of women out there who need to be introduced to something that they can really enjoy,” Isdale said. “Not only athletic, but social, too.” Harker Heights’ resident Joan Ingram has lost 25 pounds by riding with the WOWs and changing some lifestyle habits. Last summer she pedaled 100 miles in the Wichita Falls annual event with an intimidating name: Hotter’N Hell Hundred. Ingram says WOW has made Bell County cycling an all inclusive sport. “I met a lot of motivating people. They welcome everybody,” Ingram said. “They’re encouraging to somebody who’s just gotten on a bike that is averaging 10 miles an hour. But then if you are a ‘go faster’ ... there’s people that go that pace.” According to Women’s Health Magazine, bicycle riding is a “lean, fat-burning machine.” A 135-pound woman typically burns about 500 calories on a one-hour ride at 12-14 mph. Members say safety in numbers is another reason to roll with them. And rather than face intimidating traffic, they prefer rural routes. Before each ride, a few early birds post signs that alert motorists to watch out for bicycles. Although WOW is a female riding group, men are welcome. Husbands and boyfriends often tag along. In fact, a founding member and active rider today is a male — Beau Wiist. “I had a flat, another girl had a flat,” Wiist said after a recent 34

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Margarita Hill A steep yet short challenge, Margarita Hill, awaits WOW riders about 15 miles from their typical Sunday starting point on Sparta Road. Beginners build strength and endurance anticipating the day they climb that grade. After topping Margarita Hill for the first time, a rider is treated to a margarita at The Deadfish Grill, or she can opt for a WOW decal to place on her vehicle. ride. “Everybody checks on one another. It’s a good group.” For more information on Women on Wheels, visit wowcentraltexas.com.

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Improve health through proper nutrition Story by Gail Dillon Photographs by April Kroenke

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anelle Dietze has always been interested in nutrition, but having a morbidly obese roommate in college made her passionate about empowering people to improve their health through healthier eating. “My roommate, Melody, was actually trying to get bariatric surgery at the time and her insurance wouldn’t cover it, or any nutrition-counseling services. It made me so mad because she needed so much help,” Dietze said. “That is what made me say, OK, I’ve got to do something about this. I’ve got to inspire people to make changes.” Sadly, her roommate passed away from complications associated with obesity while still in her 20s. Fortunately today, nutrition counseling is covered on many insurance plans. Dietze, 32, graduated from the University of Texas as a registered and licensed dietitian and achieved her dream. She opened “Apple a Day Nutrition Counseling” six years ago and has an office in downtown Killeen. With nearly 70 per cent of Americans considered overweight or obese, including children, Dietze takes her job seriously. Her message for healthier eating is simple but effective: moderation and more fruits and vegetables. “Everything in moderation is basically the bottom line,” she said, explaining that she is an avid fan of the USDA “My Plate” guide, which replaced the old Food Pyramid. “I always teach people about the “My Plate,” making half of your plate fruits and vegetables, a fourth of your plate whole grains or a healthy carbohydrate and a fourth of your plate protein. Basically, if you make sure half of your plate is fruits and vegetables, you’re automatically going to cut back on a lot of processed foods and junk foods.” This approach works well with children, too, and doesn’t require making a fancy meal. She said simple foods such as green beans, cooked noodles and slices of cheese or turkey can suffice. “You don’t have to cook an elaborate dinner to have a healthy, balanced meal,” she said. When working with clients who are

HELPFUL HINTS For more information on Janelle Dietze, visit www.appleadaync.com Government guidelines: Visit www.choosemyplate.gov The Environmental Working Group Website (www.ewg.org/ foodnews) offers a list of produce called “the dirty dozen” or the fruits and vegetables that are typically most riddled with pesticides. The website also provides a list of “the clean 15” and other helpful information. trying to change unhealthy habits, Dietze recommends “baby steps,” because too many goals at one time can be overwhelming and set people up for failure. “When I meet with my clients, I ask what they’re drinking,” she said, adding that many people “drink their calories,” choosing sodas and sugary coffee beverages. “First we focus on decreasing the

amount of sodas. Don’t cut it out altogether at first — you still need to take baby steps,” she cautioned. An example of this would be helping a client cut back from three sodas a day to one, then reducing even further to one per week. When it comes to eating out in restaurants, her advice is to use common sense. “When you’re going out to eat, you really want to limit your fried foods, limit sodas and then still work on a balanced plate, making sure you have a vegetable choice, a protein choice (that’s not fried chicken), something baked, like baked chicken, and healthy grains as well, or starch,” Dietze said. Limiting the meal to 500 calories or less and keeping sodium as low as possible are also good rules of thumb. She said because both parents are working outside the home today, Americans are eating many of their meals out. “There are always unhealthy choices when you go out to eat, but there are also ways you can make healthy choices,” she said. Although eating in restaurants will never go out of style, Dietze said there is CONTINUED TEXAPPEALMAG.COM

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Janelle Dietze was inspired by her college roommate Melody Durham to learn nutrition and empower others to lead healthy lives. Durham died at age 24 due to complications from obesity.

a new trend toward more home cooking. One of the reasons for this, she believes, is fear about how food is prepared when we’re not making it ourselves. “Now we’re starting to trend back towards healthier foods because of the fears — ‘oh it’s not organic and there’s GMOs — there’s so much fear out there,” she said. In the grocery store, Dietze said choosing organic over conventional fruits and vegetables is a personal choice. As long as you’re washing your fruits and vegetables thoroughly, you’re going to reduce a lot of those pesticides,” she said. “The bottom line is you want to make sure you’re getting enough fruits and vegetables.” Choosing organic over regular dairy is also a “personal choice.” Dietze does not buy organic milk for her two boys, ages 6 and 3, because it’s a “cost issue.” However, she also doesn’t believe there is a nutritional difference and said the majority of dairy farmers don’t choose to use hormones to increase their cow’s milk supply because it’s expensive. “When we’re talking about milk, adding hormones only creates one more gallon a day,” Dietze said. “The cost of adding those hormones, it’s just not economically feasible.” GMOs, or genetically modified organisms, are another hot topic in the food world these days. They are used to resist 38

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pests, drought and yield a larger crop. “About 70 to 80 percent of our foods are GMOs, and most of it comes from soy and corn,” she explained. “I wouldn’t say they are bad for our health because the FDA regulates that and they make sure that it’s safe for us to eat, but then again there haven’t been long-term studies to show what the long-term safety of it is.” Her advice for those who want to avoid all GMOs is to opt for organic products. Dietze does not endorse the majority of fad diets because they tend to be unrealistic and often require eliminating entire food groups. “All foods fit in a healthy diet in moderation,” she stressed. The one eating plan she supports is “The Mediterranean Diet” because it’s sensible and doesn’t involve avoiding any particular food group. She said going gluten-free has become popular but for most people, isn’t necessary, unless someone has celiac disease. “Some of them will lose weight, but it’s not because they cut out wheat,” she said. “It’s because they’ve cut out the sugary cakes, the cookies and the junk food.” She also advises seeing one’s doctor to get tested for a gluten allergy before going gluten-free. When it comes to navigating the vast and confusing world of supplements, Dietze said she would rather have a client get his or her vitamins from actual food rather

than supplements, but said there are times when these might be necessary. “In general, if you’re eating a well-balanced diet, then vitamins won’t be necessary,” she said. “If you don’t feel like you’re eating a well-balanced diet, then a vitamin isn’t going to hurt.” One example of this would be recommending Omega 3 capsules for someone who doesn’t like to eat fish. Her message of moderation continues when it comes to enjoying the holidays. “Yes, it’s a holiday so have that pumpkin pie, but tomorrow make healthier choices,” Dietze said. One of her No. 1 rules is to never go into a party or a dinner hungry. “If you eat normally throughout the day, before your big meal have a handful of almonds, so you’re not absolutely starving before your meal, then you’re not going to overdo it,” she said. Her go-to snacks are almonds, cheese sticks and fruit. Dietze encourages exercise, but with some of her clients, helping them change their diets is the first priority. “I recommend that we really work on the eating habits first,” she said. For her personally, walking briskly while her kids ride their bikes is a way she finds time to squeeze in a workout. “I like walking and my kids love riding their bikes,” she said. “You just have to get out there and get active.”

“luxuries for your lucky little ones”

7410 W. Adams Ave No 170, Temple

254.773.5200 | Mon - Fri 10:00am - 5:30pm | Sat 10:00am - 4:00pm

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Dr. Samuel K. Agyeman is the nutritional health coach at Natural Grocers in Temple. 40

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Stocking a healthy pantry Story by Catherine Hosman Photographs by James Paul Stanley

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n this 21st century of high technology where everything is expected in a nanosecond, how do you avoid the pitfalls of overprocessed, pre-packaged and fast food most likely laden with pesticides, antibiotics and whatever other chemicals deemed safe for use in our foods? Samuel A. Agyeman, ND, MSN, a nutritional health coach at Natural Grocers in Temple, said there are healthy alternatives to stocking a pantry that will give you the convenience you need for a fast meal or healthy snack, and the ingredients you need for a homemade meal packed with nutrients. “All of our sickness and disease in our body is because of what we are eating,” Agyeman said. “This caught my attention and took me on the road to nutrition.” A graduate of the University of Bridgeport, Conn., Agyeman has his doctorate in Naturopathic Medicine and a Master of Science in Human Nutrition. He is a proponent of the Paleo Diet because our ancestors that lived 2 million years ago were hunters and gatherers and all they ate was animal meat, fruits and vegetables, he said. Agyeman said anthropological studies researched the bones of our ancient relatives and found that our genes evolved from our ancestors who lived 2 million years ago. Therefore, because our genes evolved from them the food they ate is a match to our biology. The Paleolithic ancestral diet emphasizes quality protein and more vegetables. The modern American diet, which is full of sugar and grain, is “a mismatch to our biology.” Dr. Agyeman said with the Paleo diet half of our dinner plate should be assorted vegetables, and half should be quality protein. Choose only grass fed beef or buffalo and free range chickens. Healthy fats include coconut oil and extra virgin olive oil. “Eat fruit in moderation. Starches are optional if someone is more athletic and spends a lot of energy, they can have a scoop of brown rice or a little potato,” he said. “If you choose shrimp or fish, make sure that it is not farmed fish. It has to come from wild, cold water because farm fish are fed

Joe Carlton stocks produce Dec. 3 at Natural Grocers in Temple. All the produce is 100 percent certified USDA organic.

with soy, corn and antibiotics.” For a snack, he said almonds, sesame seeds and walnuts are good. “Choose mixed nuts and you have the whole nine yards,” he said. He shares his knowledge of all things nutrition with customers at Natural Grocers through seminars and appointment only one-on-one consultations. He understands the time crunch most people are under due to work and family obligations. To encourage healthier eating he stresses the Paleo diet, which is similar to the Mediterranean diet, and to restock your pantry

with healthier options to assist with completing meals.

A new way to eat When getting ready to restock your pantry with healthy alternatives, Agyeman said to rid your shelves of everything refined sugar. “Sugar is the No. 1 metabolic poison, with grains coming in second. All grains are bad for you. Certain grains like wheat, barley, oats, spelt, and rye should be consumed with caution,” he advised. “Gluten found in wheat and gluten found in CONTINUED TEXAPPEALMAG.COM

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Diane Englehardt of Temple talks with nutritional health coach, Dr. Samuel K. Agyeman, at Natural Grocers in Temple. BELOW: The store sells certified USDA Organic produce.

grains the body cannot digest and it causes inflammation. People suffering from steatorrhea, or fatty liver, cannot break down fat.” Instead, stock your new healthy pantry with products you can store from three to six months. Agyeman knows eating healthy could get expensive “so choose carefully the items you want from your natural grocery store and find the next best thing at your local neighborhood market. And when buying organic, look for the green USDA Organic stamp of approval.” Here are some of Dr. Agyeman’s choices for stocking a healthy pantry. • Spices: Good quality spices create delicious meals and provide health benefits. Stock up on powdered garlic salt, onion salt, turmeric, dried oregano, parsley, cumin, curry, sea salt, black pepper and other healthy seasonings. • Fats: Coconut oil, butter or ghee (clarified butter): Coconut oil adds immediate energy to your gut and liver. Fifty

percent of energy comes from fat, so aim for healthy fats. Coconut oil can be used in cooking, baking and frying. Buy Extra vir-

gin coconut oil in packets. “You can take them with you when you travel. They are CONTINUED TEXAPPEALMAG.COM

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the healthy way to cook.” • Oils: Use Extra Virgin Olive Oil. “This is the first cold press oil obtained. The major reason for choosing EVO it that it has no trans fats like what you would get from vegetable, corn, canola and soybean oil. These are manmade fats that solidify in the body. Olive oil does not become solid in our arteries.” • Sweetner: Agyeman advises us to get rid of all refined white sugar and sugar containing products and choose to use these alternatives in moderation­­ — Maple syrup, Stevia, honey and molasses. • For baking: Natural gluten-free flours, premium baking soda, arrowroot starch. • Bread: Sprouted grains are the best. Try Little Big Bread, Ezekial or another sprouted grain bread. • Organic mayonnaise made with cage-free eggs. • Condiments: Mustard, unsweetened ketchup, sea salt, and a honey mustard with avocado dressing or vinaigrette. • Apple cider vinegar for a variety of uses. • For a crunchy snack choose sweet potato chips and kale chips. Pair with a locally made hot salsa for an almost guiltfree snack. • Hot salsa, locally made. • Tanka: This is a buffalo beef stick without the grease like its favorite grocery store countertop rival in the yellow package. • Beef: Agyeman said to choose grass fed beef or buffalo. “Grass fed beef is packed with Omega 3s, CoQ10, zinc, magnesium and L Carnitine,” he said. • Snacks: Choose natural or organic nature trail mix. • Soups: Try organic soups, like roasted garlic mushroom lentil soup. • Canned meals: Imported from France ready-to-eat responsibly canned couscous or wild pink salmon with vegetables. • Kitchen staples: Bottled garlic stuffed olives, artichoke hearts and green olives, organic lower sodium ramen noodles and wild caught sardines. For a treat choose a quinoa (pronounced keenwa) vegan chocolate bar, or a dark chocolate bar with at least 70 percent dark cocoa. What to avoid? Dr. Agyeman said people should avoid fast food. “It is killing us,” he said. “And sodas. One 20-ounce soda has 17 teaspoons of sugar.” 44

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Improving one’s diet with all natural and organic food can have significant benefits on one’s health says Dr. Samuel K. Agyeman of Natural Grocers in Temple.

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SPECIAL ADVERTISING SECTION

The Body Works, LLC

1407 South 31st Street, Suite C, Temple 254-295-0261 | thebodyworksflexfit.com Louise Williams believes in giving back to the community, and through The Body Works she offers the community a unique opportunity to experience a safe way to get back into a healthier lifestyle. She is accredited and has thirty years of extensive training in aerobic and anaerobic exercise techniques. The Body Works provides an exercise system designed to encourage the vast majority of deconditioned, who would never consider using a regular gym, to take up a regular exercise program.

Louise Williams, owner ( third from left ) and clients

The facility’s eleven machines give unrivalled, no impact, total body shaping and toning without ever stressing joints or muscles. Power assisted exercise is really three exercise systems in one. They provide the prime features and benefits contained in conventional resistance, passive, and cardiovascular brought together into a unique motorized exercise concept.

Oklahoma State University has prepared an independent report commissioned by an assisted living facility on the benefits of motorized exercise equipment. Using the equipment twice per week for ten weeks showed tremendous benefits: a 34% improvement in arm and leg strength; a 50% improvement in upper body strength; and a 30% improvement in mobility and balance. Call Louise for a free demonstration session. 46

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SPECIAL ADVERTISING SECTION

Eric Guardado, Fitness Coach; Noel Santana, Owner; and Armando Rodriguez, Lead Fitness Coach

Validus Fitness and Training Gym 4311 West Adams Avenue, Suite 206, Temple 254-295-0319 | ValidusTraining.com

Validus Fitness and Training Gym is unique to Central Texas. The facility offers exceptional, detailed private/semi-private training supervised by NASM certified fitness experts. Clients are all ages and fitness levels, including individuals with basic health needs, lifestyle aging diseases, pre/ post pregnancy, and professional athletes. There are clients who are in their 70s with metabolic diseases, as well as young high school athletes wanting to improve their skills. The Validus team employs programs that will produce improved strength flexibility, metabolic efficiency, neuromuscular efficiency, cardiovascular fitness, and nutritional efficiency. They specialize in rapid fat loss, body transformation programs, performance enhancement training, and corrective exercise training. Each Validus client receives a customized nutritional program which is monitored weekly by the fitness coaches. Body measurements including body fat, muscle mass, and water retention are documented weekly with a special assessment computerized system. This allows clients to be aware of water intake and weekly physical changes. Clients also have an opportunity to receive supplements with their program. Validus has been recognized in Central Texas as an upscale, cutting-edge facility with positive feedback from clients. “At Validus they understand my goals and give me what I need… it’s the whole package. We identified my weaknesses and built on it. As a result I have had no lower back problems.” - TJ Waldburger, professional MMA fighter, two-year client

“Validus programs are extensive and tailored to each individual … (they) taught me I can do what I put my mind to.” - Heather Plaisance, weight loss more than 77 pounds “I could tell you that I would be in a wheel chair very soon if I didn’t change my lifestyle because of my scoliosis. Each coach has been knowledgeable, respectful, challenging, and encouraging! I’m walking almost entirely without my cane. Blood pressure lower. Energy level has improved. If you want to improve the quality of life, this is the place to come!” - Betty Hiles, retired TISD teacher Validus is owned and operated by Noel Santana, who has more than 15 years of experience, holding several certifications from NASM and Cooper Institute. He has been regionally recognized as a Top Trainer by 24 Hour Fitness and nationally recognized by Equinox Fitness in New York. Validus will be offering a “JANUARY 21-DAY CHALLENGE” for new members starting on January 6. This program includes three weeks of training and nutrition with a grand prize of four months free training. For more information, visit ValidusTraining.com, call 254-295-0319, or visit them on Facebook. They are located in Paint Brush Plaza next to Benjamin Moore Paint.

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Our goal is to individualize each training program to maximize the full potential of our client’s fitness goals and success. Noel Santana, Owner

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SPECIAL ADVERTISING SECTION

Isdale Chiropractic

1201 Winkler Avenue, Killeen 254-699-4004 | isdalechiropractic.com Dr. Sid Isdale’s mother suffered from reoccurring health issues which forced her to see many doctors without relief, until her friend referred her to a chiropractor. The results she got were amazing! As a result of this miraculous turnaround, Dr. Sid enrolled in Texas Chiropractic College which led him to open his own business in 1949 and pass it down through the family. The current owners are now Dr. Scott Isdale and Dr. Shawn Isdale with Dr. Jessica Bryant as an associate and Ms. Jeanne Isdale as the business manager. The fantastic work we provide couldn’t be done without our amazing staff – Annie, Bethany, Christina, Jennifer, Shawndrese, Starla, and Tanya. This is a family run practice that treats our patients just like family. Over and over our patients will tell us that they feel better as soon Dr. Scott Isdale, Dr. Shawn Isdale, Dr. Jessica Bryant as they walk into the clinic. Ours is a business of healing, although we do recognize our job in the process, we acknowledge that we are merely the middle men between our patients and God. Our treatments are focused on health care, not just symptom care. As we continue to offer a natural non-drug area of healthcare with great service from our staff and results that our patients love, we have grown to offer chiropractic care to families all over the Central Texas area through offices in Killeen, Harker Heights, Temple & Copperas Cove. We hold a free healthcare workshop every other week, and we also offer a complimentary initial consultation! Give us a call for details!

Killeen Pediatric Care Clinic, P.A.

4102 S. Clear Creek, Suite 107, Killeen 254-526-8300 | killeenpediatric.com portal.killeenpediatric.com Killeen Pediatric Care Clinic Owner and Manager Dr. Omar Homsi, M.D. began the practice, he knew that there was more to meeting the health needs of children than traditional ear, nose, and throat treatments. With a background in infectious childhood disease treatment and in managing chronic health challenges such as ADHD, Dr. Homsi has developed a comprehensive program to treat a wide range of pediatric conditions. These include services ranging from routine physicals and immunizations to comprehensive ADHD therapy, allergy and asthma care, dermatology and skin disorders and pediatric infectious disease treatment. The clinic has two locations to serve Central Texas: the Killeen Pediatric Care Clinic at 4102 S. Clear Creek Road, Suite 107 near Metroplex Killeen Pediatric Care Clinic, P.A. Hospital, and Heights Pediatric at 581 Pan American Drive, Suite 1 near Seton Medical Hospital. Both clinics offer a multi-provider group of medical professionals to meet the scheduling needs of their patients, allowing them to offer same-day appointments for sick children. The clinics also offer flexible scheduling and an after-hours phone service to ensure that no client is overlooked. In addition, the clinics accept many insurance plans to make payment a smooth process. Dr. Homsi has assembled an excellent staff to meet the needs of clients at both clinics. The staff includes board certified pediatricians Dr. Ramla Habib and Dr. Daphne Wright. Dr. Zhiyu Liang has just joined the clinic. The staff also has two certified pediatric nurse practitioners: Melody Alleman, CPNP and Sherri Goode, CPNP. 48

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First Eye Care Killeen 2102 South W.S. Young Drive, Killeen 254-690-4733

First Eye Care Killeen is proud of our heritage of service to the armed forces and to those in the greater Fort Hood area. Established in 1988 as Affordable Eye Care, our practice has grown continuously with the military post, city and surrounding municipalities. Today, First Eye Care Killeen continues to provide the exceptional eye and vision care that has become our trademark in the community. As eye care delivery modernizes, so does our office. Throughout the years we have continuously invested in the technology, communication systems, facilities, staff training and appearance of our office to serve you in a manner consistent with true state-of-the-art eye care. From electronic health records to the latest diagnostic and imaging equipment, we are committed to the well-being of our patients through technological innovation. Whether you live in the Killeen area permanently or are only here for a short while, we know that you and your family will find a home for eye care at our practice. Our doctors and staff know that we must earn your trust. It is our sincere hope that you will visit our office and allow us to show you our passion for your health, eye care and vision. Dr. Thomas A. Lucas, Therapeutic Optometrist

American Hearing

2806 S. W.S. Young Dr. Ste. C, Killeen 254-680-3444 | americanhearing.info Dr. M. Rita Newby earned her bachelor’s degree in Communicative Disorders from the University of Central Florida. She then went on to earn a Doctorate of Audiology from Nova Southeastern University. She holds a Certificate of Clinical Competence in Audiology (CCC-A) from the American SpeechLanguage-Hearing Association and is a fellow of the American Academy of Audiology (FAAA). As a mother of two hearing impaired children she has first-hand knowledge of the challenges hearing impaired individuals and their families face on a day-to-day basis. She believes in staying up-to-date on the latest technology, following best audiological practices and adhering to the highest ethical standards. Dr. Newby’s clinical expertise includes diagnostic audiology, educational audiology, hearing aids and assistive listening devices. She has recently transplanted from her home state of Florida and looks forward to getting to know the friendly folks of Central Texas and breaking out her cowboy boots. Rita Newby, Au. D.

Dental Images

120 W. Central Texas Expwy., Suite 100, Harker Heights | 254-699-9444 | dentalimagestexas.com Trusted Care for over 20 Years. We are a dental practice devoted to restoring and enhancing the natural beauty of your smile using conservative, state-of-the-art procedures that will result in beautiful, long lasting smiles! The oral health of your entire family is our top priority. We understand many of our patients have fear about visiting a dentist so our staff is here to provide you and your family with the caring, gentle care that you deserve in a comfortable environment. We offer convenient appointment times, the latest in dental technology and lots of patient education for you and the family. Our office is proud to accept most dental insurances and will work with you to make treatment affordable, easy and effective. When you visit our office you will experience all that modern dentistry has to offer, including a comprehensive list of general, restorative and cosmetic dental services to meet the needs of the whole family. Our goal is to assist each patient in achieving and maintaining long term dental health and a beautiful smile. Dr. Dacen DeLaPaz, DDS TEXAPPEALMAG.COM

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Killeen Wellness & Aesthetics Center 2301 S. Clear Creek, Suite 108, Killeen 254-432-5735

A new age of medicine is here! Family Practice and alternative medicine integrates to better serve patients needs. Have you ever imagined a highly skilled, compassionate team of health care practitioners and aestheticians under one roof? It’s here at Killeen Wellness and Aesthetics, and that’s just the kind of service and care that we offer. As Dr. Malave and staff at Killeen Wellness and Aesthetics, we continuously commit ourselves to meeting and exceeding your expectations for a quality center that cares for you and your body, inside and out. We work as a unit to keep you feeling healthy and beautiful with the best possible results. To us, delivering a complete experience to our clients and patients means having a dedicated and trained team as well as convenient and flexible office hours. Beauty and wellness should never be complicated. We’re dedicated to helping you achieve your beauty and wellness objectives, combining technology and expertise that span the entire spectrum in order to benefit our patients. We believe that helping you stay well is just as important as receiving help when you’re ill. Whether you’re visiting us for facial treatments, nutritional counseling, or we want you to feel comfortable - and part of our family. Ernesto Malave, M.D.F.P.

Killeen Vision Source

416 N. Gray Street, Killeen | 254-634-7805 | killeenvisionsource.com Since 2011, our practice has been a part of Vision Source, North America’s premier network of private practice optometrists. As a member of this network of nearly 5,000 independent eye doctors, we are able to offer our patients significant benefits, including the latest advances in eye health care, cutting-edge vision care technology and a high level of personal care. To better reflect our association with Vision Source, we are now changing our name to “Killeen Vision Source”. Although our sign and our logo have changed, we will continue to provide the same personal service that has been a part of our practice since my father first opened the doors in 1963. Offering the best patient care possible has always been, and will continue to be, our top priority.

Dr. Austin Ruiz, O.D. Therapeutic Optometrist

Arches Footcare

1616 Azalea Dr, Suite 105, Temple | 254-773-2693 | archesfootcare.weebly.com Arches is a welcoming retail environment with an expert clinical focus. Founder Heinz Reichl is a Certified Pedorthist, a professional who has specialized training to modify shoes and inserts for addressing conditions that affect the feet and lower limbs. Shop for stylish comfort shoes, such as Naot, Chaco and Birkenstock in our store. Beginner and avid runners can benefit from a personal appointment to evaluate their gait, and get fitted in the correct shoes to maximize their workouts! Arches also includes a lab, where we make custom inserts on site! Heinz has 22 years of medical experience with over 8 years of specialized training in issues with the feet. Arches is a family owned and operated business, open since July of 2012. Call or come by and check us out!

Heinz Reichl (top middle) and family 50

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Dr. William S. Marsh, III

Central Texas Sport & Spine Center 2300 South Clear Creek Road, Suite 103, Killeen 254-519-1900

Dr. William S. Marsh III is a 1985 honors graduate of the Virginia Military Institute in Lexington Va. He earned a Bachelors of Science degree in Biology and was a member of the 1985 Southern Conference Champions Keydet football team. He also participated in the student trainer program while a cadet at VMI. After his time at VMI he attended Medical school at the Kirksville College of Osteopathic Medicine in Missouri and graduated in 1989. He completed his transitional internship at Fitzsimon Army Medical Center in Denver Co. As a commissioned medical officer he served as the Chief of Aviation medicine at both Ft. Monroe VA. and Ft. Eustis Va. Upon completion of his Residency training at Walter Reed Army Medical Center in 1996, he was stationed at Darnall Army Medical Center, Fort Hood Texas. In 1999 he transitioned to private practice in Killeen Texas. He now owns and operates The Central Texas Sport and Spine Center. He is board certified and recognized by the American Board of Medical Specialties (ABMS) in both Pain Management and Physical Medicine and Rehabilitation. He specializes in the interventional and medical management of acute and chronic cervical, thoracic and lumbar spine pain, non-operative orthopedic joint and limb pain, various types of neuropathic pain including generalized peripheral neuropathies, entrapment neuropathies, RSD (CRPS) and post herpetic neuralgia. Because of his dual certification he also supervises and directs the rehabilitation of the same painful conditions. He is a decorated combat veteran of the United States Army and continues to serve those who proudly serve in the Armed Forces.

The Central Texas Sport and Spine Center is entirely dedicated to the diagnosis and management of numerous painful spinal conditions. Whether you are suffering from low back pain, sciatica or other conditions that cause spinal pain, our highly trained medical professionals at The Central Texas Sport and Spine Center are more than capable of diagnosing and effectively developing a treatment plan that carefully balances functional restoration with pain control. Utilizing evidenced based medical practices in conjunction with the most advanced spinal technologies and interventional spine procedures we are able to achieve a high level of success for our patients.

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Adding Quality to Life Dr. William S. Marsh, III

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Dr. Dave E. Webster & Staff

Dr. Dave E. Webster, D.O.

501 E. Central Texas Expressway, Suite 1, Killeen 254-690-8887 | websterfamilypractice.com Dr. Dave Webster is a Doctor of Osteopathic Medicine, having practiced for over 36 years. As a practitioner of osteopathic medicine, he not only treats all manner of ailments and diseases, but also treats the “whole person” through preventative and wellness programs designed to complement the body’s own natural processes. Dr. Webster began his Central Texas practice in 1977 in Temple, Texas and moved his practice to Harker Heights in 2001. In 2006 he moved the practice to its current location at 5610 E. Central Texas Expressway, Suite #1 in Killeen. Since then, he has been voted Best and One of the Best Family Physician in Central Texas by the readers of the Killeen Daily Herald an impressive ten times between 2001 and 2014. Dr. Webster’s goal is to provide high-quality health care for every member of the family, which is easily seen by the services he provides. Dr. Webster and his staff offer family medicine, urgent care, HCG weight loss, skin health and allergy treatments. In addition, they conduct HIPAA-compliant medical TEAM Research studies on-site. They are currently conducing three studies focused on treating emphysema and asthma. The HCG weight loss program Dr. Webster offers relies on the Human Chorionic Gonatotropin hormone, a “naturally-occurring hormone in adults.” The hormone normally functions in pregnant mothers to metabolize fat stores into nutrients for the developing fetus, and has been isolated for weight loss purposes for both men and women. With small, regular injections of the hormone patients can lose up to one pound a day in conjunction with a healthy diet. Dr. Webster and his staff have seen over 10,000 patients in the HCG weight loss program in the past 6 years. Patients averaged 35-40 lbs. weight loss in 40 days. HCG is extremely safe and effective with little to no 52

JANUARY 2015 | TEX APPEAL

side effects. Start your New Year’s Resolutions off right with our HCG weight loss program. Call today to schedule your appointment. As part of his plan to care for the whole person, Dr. Webster instated an in-house skin health and wellness program in 2007, offering “personalized skin care for each patient.” These skin treatments include Botox, microdermabrasion, acne treatment, skin pigmentation concerns and more. Dr. Webster and his staff also recently began a brand-new program for extensive allergy testing, diagnosis and treatment. The treatments include the latest in testing options as well as immunotherapy for common and seasonal allergies. Dr. Webster also offers house calls to house-bound elderly patients with his medical home team, allowing them to stay at home and continue receiving the care they need. While Dr. Webster does offer a widely-varied list of treatments, therapies and medicine, what truly sets his practice apart is his friendly staff that treats each patient like family. The practice location is easily-accessible and is one of the few businesses left that does not use a pre-recorded phone menu. Each patient who calls in can talk directly to a caring staff member who often book same-day appointments.

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“We Treat You Like Family.” Dr. Dave E. Webster, D.O.

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TexPets

7 ways to keep your new pet healthy in the new year

By Jessa McClure

W

hile you may enjoy your new tie and itchy wool sweater from Aunt Ruth, your favorite gift during the holiday season was your new puppy or kitten. Whether this is your first pet or your fourth, it is important to know what to do to keep your new best friend healthy. Robert M. Jacobs, DVM, of Town & Country Veterinary Medical Center in Killeen, offers some advice to pet owners who want to make their new pet not only feel at home, but lead a healthy, happy existence. 1. Visit the vet’s office: Before you pick out a collar or buy a dog-shaped sticker for the back of your SUV, you’ll want to make sure the pet you’ve purchased or rescued is healthy and the right fit for your family. “Take the animal to a veterinarian and let him do a complete physical exam of the pet to make sure it doesn’t have any parasites or any illnesses you (as the owner) wouldn’t be aware of,” Dr. Jacobs said. 2. Vaccinate your pet: Your pet’s new doctor will probably recommend that your pet be vaccinated against several dangerous diseases. “Puppies should be started on their vaccinations when they’re 6 weeks of age and kittens should be started on their vaccinations at 9 weeks of age,” he said. “It’s the most important thing we can do for them because it’s the young ones who are most susceptible to the diseases most prevented by vaccinations.” Dogs should be vaccinated against distemper and parvovirus, as well as upper respiratory illnesses such as influenza and kennel cough. Dogs are also required by law to receive a rabies vaccine at 3 months of age. Vaccinations for cats include protection against upper respiratory illnesses, intestinal viruses and feline leukemia, which is a viral form of cancer that is almost always fatal. 3. Provide your pet with the proper diet specific to its breed and size: Along with annual vaccines, you will also need to speak with your vet about the proper diet for your animal. “You wouldn’t necessarily feed a toy poodle the same thing as a Great Dane pup54

JANUARY 2015 | TEX APPEAL

Robert M. Jacobs, DVM, of Town & Country Veterinary Medical Center in Killeen, performs a new patient exam, assessing the overall health of the dog and checking for signs of external parasites or issues with the dog’s dental hygiene. It is important to assess and diagnose these type of problems early so they don’t become life-threatening such as in the case of heartworms or gum disease. Courtesy photo

py because they different nutritional needs,” Dr. Jacobs said. “Weight is also one of those things we want to watch out for to make sure they have don’t become obese.” 4. Consider microchipping your pet: Microchipping has become a widely-popular practice among pet owners, and the veterinarian said it is often worth the money. “You’d be surprised how many puppies and kittens return home,” he said. “Most vet’s offices and animal control departments will check to see if the pet has a microchip if you bring them in as a stray.” 5. Provide a clean, safe environment: It is important to provide your pet with clean water, adequate food and secure shelter that keeps them out of the elements. And if you choose to have your pet indoors, it might be a good idea to keep them in a crate while you are away. “You want something that is large enough for them to move around,” Dr. Jacobs said. “And if you don’t have a crate, special room or a fenced-in yard, there are several doggie day cares in the area.” 6. Protect your pet against external parasites: Along with proper nutrition and annual vaccinations, your pet should also be

taking a preventive medicine for fleas, ticks and heartworms, which are transmitted by mosquitos. “People say, well, my dog never goes outside except to go to the bathroom. But, you have that porch light on at night and you let the dog go out. You can’t tell me that you’ve never opened the screen door and seen a mosquito flying around in there. That’s where they come from.” 7. Keep up with your pet’s dental hygiene: Keeping your pet’s teeth and gums healthy is also important to the animal’s overall health. “We brush our teeth two or three times a day, but we still have to have them cleaned twice a year,” Dr. Jacobs said. “That’s the same for dogs and cats.” Pets can develop gum disease, lose teeth and can even develop more serious heart or intestinal problems if their dental hygiene is neglected. Pet owners can help their pet stay healthy by using dental chews, brushing their pet’s teeth at home and taking them for routine cleanings at their vet’s office. “Our main goal in all of these preventative measures is to make sure your pet lives a long and happy life,” he said.

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It’s never to late to get fit

TexFit

Ann Barkemeyer does ab workouts with personal trainer Karen Matous. 56

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TexFit

Start exercising at age 40, 50, 60 or beyond Story by Catherine Hosman Photographs by Julie Nabours

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ersonal trainer Karen Matous wants to help people get moving. An avid fitness expert, Matous works out five to six times a week, taking off one day a week to rejuvenate her body. Her regime is challenging for someone half her age, but at 58, Matous keeps up with her younger counterparts. Her routine includes boot camp on Mondays, body pump on Tuesdays, water aerobics and yoga on Wednesdays (when she is not working with a client) and step class on Thursdays. “I walk or do weight training on Fridays. You feel so much better when you work out because your brain produces endorphins. It’s a natural, feel good high.” When she was younger, Matous, a wife and mother of two grown sons, taught middle school but retired to be a stay-athome mom. In her spare time, she taught step classes and aerobics. With 30 years of training to her credit, she now works with clients of a certain age in one-on-one sessions. Ann Barkemeyer, 62, has been one of Matous’ clients for several years. “She trains us on weights, balance, flexibility and core work. She personalizes each person’s workout to fit their needs,” Barkemeyer said. “I call it her lesson plan.” “Fitness has always been a part of my life, from the time I was in high school. I was always into sports and it evolved into fitness and staying in shape,” Matous said.

Lifting weights is an important exercise for women as they age to help maintain strength and muscle tone. Karen Matous coaches Ann Barkemeyer through a weight workout.

Beginning again For anyone who has had a sedentary lifestyle and now wants to get back into fitness, Matous said to see your doctor first and get cleared for exercise. Have your base numbers checked: sugar, cholesterol, and blood pressure before you begin any exercise regime. Once you are cleared, Matous said the best way to begin is to start by “moving.” “It doesn’t matter what you do. Just move. At least 30 minutes a day,” Matous said.

She said the best exercise for anyone is “the exercise they will do. “That could mean a treadmill, elliptical, walking, dancing. . . the best exercise for you is the one you will do,” she reiterated. One of the benefits of starting an exercise program, Matous said, is that your vascular blood pressure and cholesterol numbers will come down with exercise. “It’s never too late,” Matous said, stressing that you don’t have to join a gym to get the benefits of exercise.

“It depends on what your goals are to lose weight,” she said. “As we age our goals change. If you start to exercise when you are younger, you can still do the things you enjoy later in life.” Another benefit of exercising later in life, Barkemeyer added, is that it “maintains or improves bone density, maintains muscle mass and keeps your metabolism up.” “At 40 or 50 years old we begin gaining weight because our metabolism goes CONTINUED TEXAPPEALMAG.COM

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TexFit

Karen Matous coaches Ann Barkemeyer through a balancing routine.

down, if you don’t do something to gain muscle mass,” Barkemeyer said. Another fitness area a person over a certain age needs to work on is balance. “A lack of balance will contribute to falls. You start to lose balance as you age and need to practice on it. You can work out anytime, anyplace. Strengthening your core helps with balance,” she said.

Let’s talk nutrition Proper nutrition is another area that Matous espouses. “We go out to eat way too much,” she said. “Learn to eat what you make.” When it comes to nutrition, Matous follows these simple “Ifs.” “If it comes through your car window, it’s not food. If your grandmother doesn’t recognize it, don’t eat it. If it comes in a box or package, don’t buy it. Shop the perimeter of the store. If your product has more than five ingredients in it, don’t buy it. Learn how to read labels. If a third grader can’t read the ingredients, don’t 58

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TIPS TO GET BACK IN SHAPE Matous reminds us that we don’t need a gym or expensive equipment to begin a fitness regime at any age. She offers these tips to getting back into shape: • Eat breakfast — women are Type E personalities. We do everything for everyone else but ourselves. You have to put “you” at the top of the list. • Walk, it’s the easiest thing to do. • For stretching and balance, hold onto a counter or a chair. Lift up one leg and hold it for as long as it feels comfortable. Change legs. Ideally you should be

able to hold it for two minutes. Work up to that length of time. • Try counter top or wall pushups, it’s a good overall exercise and engages your glutes and core. • Learn how to read food package labels “Becoming proactive makes you feel younger and helps you to cope with life’s changes and transitions,” Matous said. “With exercise, you can do every activity with ease, have more stamina and not be so tired at the end of the day.”

buy it. Learn how to read labels. And if it is a plant, eat it. If it comes from a “plant” leave it.” Matous added that people need to learn to use the 90/10 rule: eat right 90 percent of the time and give yourself a little break 10 percent of the time.

“Once you get into the groove, it becomes a way of life,” she said. “Plan weekly exercises, meditate, and lift weights. If you don’t take care of yourself first, you won’t be able to take care of your spouse, parents, or grandchildren. Exercise gives us all of those things.”

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TexAdventures

Toys, arts and crafts, Cajun and Creole food, wine and coffee, the courthouse square in downtown Georgetown offers and eclectic mix of libations, food and shopping.

Georgetown: Close to home but 100 years away Story and photographs by Fred Afflerbach

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t’s a bright, fall afternoon in downtown Georgetown and folks at The Williamson Museum are throwing a party. Pink balloons, cookies, lemonade. Out on the sidewalk, someone slips a knit “happy birthday” hat atop the head of a bronze statue — Three-Legged Willie, namesake of Williamson County. Austin may be weird, but Georgetown’s courthouse square is cool — country cool and small-town friendly with a flair for history, architecture, locally made wine, theater, fine dining and shopping. Now about that birthday party: One year ago, a statue on the square was unveiled honoring Robert McAlpin Williamson — statesman, Texas Ranger, newspaper publisher and judge. Williamson survived a boyhood affliction, probably polio, which crippled his right leg. Walking with a wooden peg on the bad leg, a cane, and one good leg, folks dubbed him Three-Legged Willie. Looking over Three-Legged Willie’s shoulder, you have a clear view of the three-story, brick courthouse. Built in 1911, the copper dome is topped with a statue of Themis, Greek goddess of divine law and order. Inside, the spiral staircase, wood paneling

and handrails take you back in time. The courthouse is the site of the first successful prosecution of Ku Klux Klan members in Texas. Future Texas governor Dan Moody won conviction of four KKK members for tar and feathering a traveling salesman on Easter Sunday, 1923. “And you can sit in those original jury chairs, those original benches and feel like you’re in the set of To Kill a Mockingbird,” said Williamson Museum director Mickie Ross. “We try to promote things that have happened here. We do walking tours. We do ghost tours. We do cemetery tours every year,” Ross said. “I have costumed interpreters who portray the famous and infamous dead of Georgetown.” Part of the downtown Georgetown experience is just hanging out sipping a favorite drink. Sitting on a park bench outside the courthouse, Craig and Tamara Barnhart were drinking coffee from Cianfrani Coffee Company, located across the street. “We don’t go to Austin. We don’t have to. Everything we need is right here. Shopping, restaurants, everything you need is in Georgetown,” said Tamara Barnhart. “There’s not a lot of traffic.” CONTINUED TEXAPPEALMAG.COM

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TexAdventures

Tamara and Craig Barnhart enjoy walking their dogs on the square in Georgetown because many businesses cater to pet owners by leaving out water bowls on the sidewalk.

ABOVE: Erland Schulze, co-owner of Hummingbird Hollow, displays a silicone lid that seals pots and pans that can be used in the microwave, freezer and oven. AT RIGHT: Linda Keeney of North Salem, Ind., relaxes on a bench next to the statue of Williamson County’s namesake, Robert McAlpin Williamson, a.k.a., Three-Legged Willie. Keeny said visiting downtown Georgetown “is the thing to do when you are in Texas.” 62

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The Barnharts often bring the whole family on their frequent visits to downtown, which means Kang, a Pekingese, and Dexter, a schnauzer, stroll and play on the Georgetown square also. “Georgetown is very dog-friendly,” said Tamara Barnhart. “In front of the wine store over there, they have a bowl of water that they refresh all the time for the dogs.” That wine store is Georgetown Winery, 715 S. Main St. It’s easy to recognize. Look for the bright green grapevines draped across a trellis on the sidewalk. Owners Dan and Becca Marek grow grapes on four acres in Milam County. Their wines are made from 65 percent Texas-grown fruit. Inside the building, built in 1885, wood floors, oak casks and friendly staff make you feel at home. “It almost reminds me of ‘Cheers, where everybody knows your name,’” said Ed Del Vecchio, a retired post office inspector and regular patron. Dressed in matching blue jean jackets, Del Vecchio and his wife, Rosemary, were enjoying the fruits of their wine club membership. Pinot Grigio for Rosemary. Sangiovese for Ed. But their favorite product at Georgetown Winery isn’t wine at all. “Their balsamic vinegar is better than any I’ve had, imported, or any other,” Ed Del Vecchio said. “We went in on a case with my son — half each — but he kept it all except maybe one bottle.” Around the corner from the wine store, you can find an eclectic mix of shops, locally owned, that sell jewelry, paintings, antiques, clothes and quilts. Here’s a peek at a few. Handcrafts Unlimited, 104 W. Eighth St. is a no owners, nonprofit, run by volunteers to keep “the crafts going.” This is a consignment store run by seniors that specializes in items made by artisans 50 and older. If you visit on a chilly day, you may find yourself walking out with one of their brightly-colored quilts. Owners Erland and Mary Schulze moved Hummingbird Hollow, 824 S. Austin Ave., from the Hill Country about 18 months ago because they liked the busy square and its good vibrations. “We specialize in unusual gifts and specialty women’s apparel you’re not going to see anywhere else. Necklaces made from glass from Germany and assembled in the U.S. on a memory wire makes a statement piece,” said co-owner Erland Schulze.

Kay Briggs, owner of Pink Poppy Artisans Boutique, said her store specializes in products made by women, or from women-owned businesses.

IF YOU GO The Williamson County Courthouse Historic District is composed of 46 buildings listed on the National Register of Historic Places. The Georgetown square is often cited as one of the best collections of Victorian commercial architecture in the state. If you go: Georgetown is about 40 miles south of the Killeen-Temple Metroplex on Interstate 35. Exit state highway 29, turn left and you will soon see the courthouse on your left. Turn left on Austin Avenue. For more information: Convention & Visitors Bureau 103 W. 7th St. Georgetown, TX 78626. Call 1-800-436-8696 or visit www.visit.georgetown.org. If all that shopping works up an appetite you will have no problem finding good food on the square. Eats on 8th is one block east of the courthouse. A new restaurant, it is making its mark on downtown. General manager David Rudd said it is a farm to table restaurant. “We average out anywhere from 65-70 percent locally sourced. Anywhere from Central Texas to Southern Louisiana,” Rudd said. “We have good Gulf shrimp, locally made ice cream. The idea is pretty simple, fresh food, great service with the emphasis on the quality of the food.”

Eats on 8th opened last October in a 2,300-square-foot home built in 1897. Known as the PJ Anderson House, you enjoy dining in an historic building with personality and character unlike at a chain restaurant. Rudd says Georgetown on the square has a bright future. “There’s a great pizza place right here, there’s great food, wine and coffee on the square as well. We bring just more of that. Some may say there may not be enough to go around. We’re of the opposite feeling. The more, the merrier.” TEXAPPEALMAG.COM

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ADVERTISERS INDEX American Hearing.......................................................................................49 Arches Footcare............................................................................................50 Atmos Energy...............................................................................................19 Bead Bistro...................................................................................................27 Bell County Museum...................................................................................45 Bello Photography........................................................................................ 31 Best Wishes Gifts.........................................................................................19 Bill French Jewelers......................................................................................45 Bob Mills........................................................................................................2 Body Works..................................................................................................46 Brick City.....................................................................................................59 Central Texas Sport & Spine Center.......................................................... 51 Dental Images..............................................................................................49 Doctors Express........................................................................................... 17 DocuMaxx....................................................................................................30 Dr. Dave E. Webster, D.O...........................................................................52 Dr. Philip Davis Jr., DDS.............................................................................24 Dr. Shelley Giebel........................................................................................39 Eagle Home Mortgage.................................................................................59 English Maids..............................................................................................35 Estacia’s........................................................................................................35 Extraco Banks..............................................................................................68 Ferguson Plumbing......................................................................................25 First Eye Care Killeen..................................................................................49 Grout Works................................................................................................55 Isdale Chiropratic........................................................................................48 Killeen Arts & Activities Center.................................................................64 Killeen Eye Vision Source...........................................................................50 Killeen Overhead Doors..............................................................................64 Killeen Pediatric Care Clinic.......................................................................48 Killeen Power Sports....................................................................................67 Killeen Wellness & Aesthetics Center........................................................50 Lastovica Jewelers.........................................................................................12 LochridgePriest............................................................................................39 Lucky Bebe...................................................................................................39 MaxFlight.......................................................................................................5 Mercedes of Waco........................................................................................60 Metabolic Research . ...................................................................................19 Metroplex Hospital........................................................................................3 Montessori Schools of Central Texas..........................................................65 Painting with a Twist...................................................................................55 Pure Fit Foods..............................................................................................55 Scott’s Lawn Care .......................................................................................59 Shar’s Consignment...................................................................................27 Shoppes on Main in Salado.........................................................................19 Smile At The World......................................................................................9 Sonic Drive-in................................................................................................7 TDT: Day for Women..................................................................................27 Texas Bariatric..............................................................................................12 Texas Grill BBQ & Crabshack.................................................................... 11 Texas State Optical........................................................................................7 The Gin at Nolan Creek..............................................................................59 Topstone......................................................................................................12 Union State Bank........................................................................................45 Validus Fitness ............................................................................................47 Visiting Angels.............................................................................................27 Westside Baptist Church...............................................................................7 The Advertisers Index is published for reader convenience. Every effort is made to list information correctly. The publisher is not responsible for errors or omissions. 64

JANUARY 2015 | TEX APPEAL

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Best wishes for a happy and healthy 2015.

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JANUARY 2015 | TEX APPEAL

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