November 20, 2015

November 20 - December 3, 2015

AthensNowal.com E-MAIL: info@athensnowal.com ADVERTISING: Ali: 256-468-9425 Deborah: 256-309-9399

See Our Listings Inside this edition...

Pages 25 - 32

Special Feature Serendipity Antiques And Interiors: One Year Later...

Sandy Collins knows what it is like to be a success in the corporate world. She has been both a financial planner as well as a realtor, and while she knew it was time to...

Page 5

Picasso’s Grill Madison: Local Produce, Luscious Fare

By Ali Elizabeth Turner Matthew Crawford was born and raised in upstate New York, and worked for many years in several capacities at various restaurants Continued on pages 15

Special Feature

My180 Health Robbed, Then Reborn

Tan Lines: Full Service Tanning And A Boutique Within The Salon...

Judy Springer has been a long time “fan of the tan,” and 18 months ago was a regular customer at...

Page 7

Horse Whispering

By Ali Elizabeth Turner It was a little over a year ago that I experienced for the first time the benefits of Whole Body Vibration, alkaline water, and infrared light therapy; three alternative approaches to building health that could be found at My180 Health. At the time, the My180 facility was located in the Publix shopping center complex on County Line Road. Then came the day

Ponytail...

When someone takes three strands of hair and braid it together, “Voilà,” we have a ponytail! A three stranded cord is not easily broken...

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November 20 - December 3, 2015

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November 20 - December 3, 2015

Publisher’s Point

The Last Time I Saw Paris

Publisher / Editor Ali Turner

Sales

Deborah Huff

Graphic Design

Jonathan Hamilton

Web Design Teddy Wolcott

Delivery

Hunter Williams

Contributing Writers Janet Hunt Rachel Clark, RN, BSN Lynne Hart Cindy Barnes Sandra Thompson Deb Kitchenmaster Paul Foreman Wayne Kuykendall Jackie Warner

When I came home from Iraq for the last time, my friend Rita Campbell flew over to Paris and met me. It was an absolutely extravagant way to experience re-entry from a combat zone, and it is a trip neither of us will ever forget.

Together we explored Paris in the legendary month of April, as well as parts of Germany and Italy, and we were bathed in the beauty of it all, especially the museums.

I had been made aware while still in Iraq that there were now whole sections of Paris that the police would not enter due to the presence of shariahists, if I may coin a term, and there were kids who sported T-shirts that said (in French), “2030, We Take Over.” These areas are known as “no-go zones,” and there are several of them in the city. While I was there, I was on high alert for the presence of backpack bombs, and I suppose a certain part of me will stay that way until Yeshua, and not the

Madi, comes back and sets things straight.

Right across the street from the Louvre, there is a long row of shops that have probably been there nearly as long as the Louvre has, and they “witnessed” the dreadful occupation by the Germans beginning in 1940. While shopping for souvenirs, I happened to look to my right, and on the inside wall of an arch was a brass plaque that commemorated the arrest in 1944 of several members of the French Resistance. As I looked down the mall of the shops, there was a giant Nazi flag hanging because a WWII period film was being made in the same area. It gave me the creeps, and I thought of a song I heard often when I was growing up. It was the Oscar-winning number written by Jerome Kern and Oscar Hammerstein, from the 1941 film entitled, “Lady Be Good,” and immortalized by Kate Smith, of “God Bless America” fame. The name of the song was “The Last Time I Saw Paris.” Some of the lyr-

ics are as follows: The last time I saw Paris, her heart was warm and gay I heard the laughter of her heart in every street cafe The last time I saw Paris, her trees were dressed for spring And lovers walked beneath those trees and birds found songs to sing The last time I saw Paris, her heart was warm and gay No matter how they change her, I’ll remember her that way The heart of Paris was ripped wide open on November 13th, 2015, when approximately 150 people were killed in several attacks. And while the worth of people does and will always outweigh the worth of things and buildings, please understand that it will be the intent of the “2030 crowd” to also destroy the contents of the museums, and possibly the buildings themselves. By contrast, the Nazis wanted the artwork for themselves, and expected to co-opt all of it for

Publisher’s Point . . . . . . . . 3 All Things Soldier . . . . . . . 4 Special Feature . . . . . . . . . 5 Calendar of Events . . . . . . . . 6 Special Feature . . . . . . . . . 7 Foreman’s Forum . . . . . . . . . 8 From The Vets Museum . . . 10 Clean and Green . . . . . . . 12

the Fuhrer. The great irony is that while the justification for destroying artwork is because it is idolatrous and an offense to Allah, often times it is sold in order to fund ISIS. This has already happened in Syria and Iraq, and I will be surprised if it doesn’t happen throughout Europe.

So, what do we do? Obviously, for people of faith, the first and most powerful option will be to pray, then to count the cost of being believer, and make our whole selves ready.

We were told from the get go that in order to be a true Christian we are to consider our lives as not being our own.

Furthermore, we are to be willing to literally lose them for the One we love. That One goes so far as to say, “These things I have spoken unto you, that in me ye might have peace. In the world ye shall have tribulation: but be of good cheer; I have overcome the world.”

A better translation is “be of good confidence and courage; I have conquered the world.”

I can say with conviction that the bad guys are counting on us being afraid, and that will be our greatest temptation.

But if we can say, along with Paris, “our heart IS warm and gay,” then, “No matter what they do to US, we shall always be remembered that way.”

God bless you and your families this 2015 Thanksgiving, and please remember to thank a Vet for your freedom.

Cooking With Cindy . . . . . 13 Health and Fitness . . . . . . 14 Ali Elizabeth Turner Athens Now Information & Inspiration 256-468-9425 ali@athensnowal.com Website: www.athensnowal.com

Cover Stories . . . . . . . 15 & 17 Learing As A Lifestyle . . . 18 View From The Bridge . . . 19 Horse Whispering . . . . . . 20 What Makes Ronnie Roll . . . 21 Medical Update . . . . . . . . 22 Fitness, Fiscally Speaking . . . 23

November 20 - December 3, 2015

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All Things Soldier

Sugar Cookies And Ringing The Bell

by Ali Elizabeth Turner times.

Recently I had the great privilege of attending an extremely intense personal and business development course which was held in Texas. There were close to 800 of us, and with this fired up crew, it is not at all uncommon for people to get up at 3 am to go down to get in line in order to get the best seat and pay the best attention.

A young man was there who is an active duty SEAL, and was attending the conference for the purpose of planning his next step. He is married, has four kids, and just “knows in his knower” that it is time for him to move toward a new chapter in his life.

We had a few moments to chat on three different occasions, and there are no words, ever, to adequately describe what these guys mean to me, and to be able to thank them for their service.

He was interviewed on stage, as well as from the audience, and the woman to my left said to me, “I feel safer just knowing he’s in the room.”

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I whispered back, “Try living among them!

There’s nothing like it!”

It turns out this young man and I were in Iraq in the same area, but not at the same time. From a certain spot at BIAP (Baghdad International Airport), he turned left to get to his camp, and I turned right to get to mine.

The onstage trainer, while not ex-mil himself, also demonstrated his gratitude for the SEAL’s

service, as did the whole room, and I came away with two analogies I learned that I would like to share with you.

The first is, “Be willing to be the sugar cookie.”

What in the world is a “sugar cookie?” When it comes to SEALS, it means that during Hell Week, you gear up and endure the following: You allow yourself to be continually covered by sand until you look like you have been dusted

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with sugar, and then you roll around in it until every square inch of your body is raw. Every one.

Then, you get to add to your discomfort by adding ocean water to your sandpapered skin. Why? Because SEALS have to be able to be raw and still do their duty. Since he told the story, I have had to face down the places where in my heart I need to do the same if I am going to be any good to anybody in these wild

The second was the mandate, “Never ring the bell.” Again, during Hell Week, “the bell” is made available to all candidates, and they are asked the question, “Do you want to ring the bell?” While it is true that everyone of them are so tired and sore, both emotionally and physically, that the great temptation is to answer in the affirmative, that one action signals the end of their chance to become a SEAL. Ringing the bell is never an option. Again, I thought of internal places where I am sorely tempted to ring the bell if it is dangled in front of me, and as the raw emotion of “growing pains” washed over me, I kept quoting my new SEAL friend.

“Never ring the bell. No matter what, never ring the bell.”

We are still free because of “sugar cookies” and SEALS who refuse to “ring the bell.” May we be worthy of their sacrifice this holiday season and always.

November 20 - December 3, 2015

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Special Feature

Serendipity Antiques And Interiors: One Year Later

by Ali Elizabeth Turner

Sandy Collins knows what it is like to be a success in the corporate world.

She has been both a financial planner as well as a realtor, and while she knew it was time to leave those arenas, she wasn’t sure what she was going to do.

Her next step was to draw from her experience as a collector of beautiful pieces from a more gracious time, and has parlayed that into a thriving business known as Serendipity, located here in Athens.

It was her mother who cultivated Sandy’s love for antiques and collecting, something that never waned despite her travels as a business woman as well as a military wife. Sandy started out collecting glassware, and then, “When we lived in Kansas, I discovered auctions. I started buying antiques, collected, and after returning to Alabama, began to travel on the weekends to the Lakewood Antiques Show in Atlanta,” she said. “Then I realized that I could rent a booth for an entire month here for what a 3-day weekend would cost there,” she added.

After moving permanently to Athens, she opened her first booth at Regency Antiques in 2000, which was then owned by Bill and Nancy Johnson, and eventually purchased Regency in 2004. In June 2011, she sold Regency Antiques, thinking she was going to

actually and finally retire. The new owner, Champagne Lane, was open from 2011 until late December 2014. Sandy always knew that if she were going to go back into business full time, she needed a location that was on Highway 72. This shop was located in the Valley Event Center complex near Publix in Athens, and it was perfect. In early January of 2015, the shop reopened as Serendipity, and Sandy tells me “People were just about beating down the doors before we opened back up.” It is now one year later, and Serendipity is still going strong.

“We now have over 40 dealers,” she said, “and it’s hard to believe we are completely full with a waiting list for booth space.” I asked her what she thought were some of the reasons for

Serendipity’s success.

“We have been told by our customers that Serendipity is one of the most attractive stores they have visited. They say it’s such a pleasure to shop here because it’s clean, neat, and well organized, thus easier for shoppers to find what they want,” she said.

Serendipity also keeps a “wish list” for their customers. If they come in and can’t find what they are looking for, Sandy and her friendly crew will keep an eye out for it.

They will even contact other vendors to help customers find that special item. “We share our list with all of our dealers in case they have the piece in their personal storage. This makes it possible for everyone to benefit, and there is new merchandise coming in every day, since dealers can refill their booths as soon as items sell and space becomes

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November 20 - December 3, 2015

available,” she explained.

“Serendipity is also a family affair. We have several family businesses in our mall,” she said. There are mother and daughter teams, a mother and son, and one mother, daughter, and son team. “We have helpful, knowledgeable employees, and they make the shopping experience a pleasant one,” she added.

“Customer service is #1 on our priority list, and folks say they are always greeted with a friendly ‘hello,’ followed by ‘Let us know if we can help you find anything.’”

Sandy is also careful to not try and “sell,” which is something I think we a l l

appreciate. “When people come in, we listen, we care, and we do our best to find what it is that they really want,” she told me.

Sandy makes a point of going to estate sales and “cherry picks” only the best items. She wants “the real deal,” not reproductions, and while she offers a lot of vintage items, she strives to keep Serendipity in the “antiques” business. She stays abreast of market trends, such the style of furniture shoppers want, what is popular in home décor including mirrors, art and other home accents. Of course the ever popular “shabby chic” style is still popular. “Painted furniture is also really hot right now,” she said, “and many clients really look for those pieces and are furnishing their homes from our store.”

Sandy told me that Serendipity always lets a client know if there is any part of a piece that is slightly damaged whether it is furniture or other collectibles. “We also have better prices than those that you will find in larger cities like Nashville, Birmingham, or Atlanta.” Just the other day a couple came in and happily spent $800. “They told us that one of their purchases, which was priced for $320, could have gone for $800 all by

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itself. We replied, ‘We know.

We got it at a good price, and we are passing it on to you,’” Sandy shared with me.

However, that’s not where their “5-star customer service” ends.

Earlier this year, I purchased a school desk to be used as an end table. It has a place in it for an inkwell, and while I did not fill out my “wish list,” Sandy remembered that I hoped to find one. While we were doing this interview, she said, “I haven’t forgotten your inkwell, you know.” She then told me, “I look for it all the time, but the few that we get in are not the right size.” Truth be told, I had forgotten all about it, but she hadn’t.

She could even remember its diameter.

Now, that’s impressive!

To celebrate both the 2015 holidays as well as their one-year anniversary, Serendipity is going to have their Christmas Open House on December 5th and 6th.

There will be refreshments as well as special sales. Sandy and her 40 vendors are hoping you’ll come out and experience all that has made it possible for Serendipity to keep soaring, “one year later.”

Serendipity

Antiques and Interiors 22335 US Hwy 72 E, Suite B Athens, AL 35613

Hours: Mon-Sat 10-5, Sun 1-5 256-232-9007

256-232-9060

Facebook: Serendipity Antiques and Interiors Page 5

Calendar of Events Science Fiction: Science Future Now - Mar 6th

U.S. Space and Rocket Center. One Tranquility Base, Huntsville, AL. The future is now! Move objects with your mind! Become invisible! Play games with a robot! Experience augmented reality!

Science, Fiction, Science Future brings the science of the future into the present, sending visitors on a unique journey filled with science exploration, curiosity and discovery. For hours of operation, admission, and contact information: rocketcenter.com/admission

Donnell House Couture Christmas Nov 20th - 28th

Donnell House. 601 1/2 South Clinton St, Athens, AL. Join the Donnell House for this annual tradition and celebration. All money raised will go to the renovation efforts of the Donnell House. For more information: (256) 232-0743.

Christmas Open House Nov 21st - 22nd

Downtown Athens, AL. Christmas comes early to downtown Athens with caroling, specials for shopping to help complete your Christmas list and Santa! The jolly old elf rides into downtown Athens, AL on a shiny red fire truck at 1:00PM and will be available for photos and gift wishes from 1:30PM-4:30PM at the Center for Lifelong Learning on Marion Street each day. For more information, contact the Greater Limestone County Chamber of Commerce at 256-232-2600.

Community Thanksgiving Celebration and Stuff-A-Truck Nov 22nd

First Baptist Church. 201 East Hobbs Street, Athens, AL. Join the Athens-Limestone Ministerial Alliance for worship and gratitude in a expression of thankfullness and joyful noise. Donations of non-perishable food items are requested to help stock Limestone County Churches Involved Food Pantry to help those in our community. Starts at 6:00PM.

Mooresville Mercantile. 5081 Mooresville Road, Mooresville, AL. Enjoy shopping without the hustle and buy hand selected American Made goods for Christmas including ornaments, pottery, furniture and more. For more information: 256-309-9085.

Limestone County Courthouse. Athens, AL Join the Limestone Co Commission before the Christmas Parade for the lighting of the tree featuring ornaments designed by local students. Committed Acapella will sing carols.

Reliance Bank Christmas Parade Dec 3rd

Athens, AL. Join Reliance Bank for the Athens Christmas Parade with marching bands, floats and Santa. More information to come. To register your float, marching band, group or individual participant; please call Reliance Bank at 256-232-1944.

“Live” Drive Thru Nativity Dec 4th-6th & 11th-13th

Emmanuel Baptist Church will have a “live” Drive Thru Nativity this year! It has been about 20 years since our last one, and we are excited to once again present the Christmas Story to the community through this event. Emmanuel Baptist is located at 1917 Hwy 72 in Athens, AL 35612. Please call 256-232-6193 for more information or visit www.ebcathens.com.

Holiday Open House Dec 4th & 5th

Mooresville Mercantile. 5081 Moorsville Road, Mooresville, AL. Come shop among the all American-made wares and goods to fill your stockings or pile under the Christmas tree. For more information about this event, visit: www.mooresvillemercantile. com/special-events/

Mable Hill Baptist Church. 3778 Ready Section Road, Ardmore, AL. Join Mable Hill Baptist Church as they reenact the birth of Jesus in this annual walk through production. For more information www.mablehillbaptist.org/bethlehem.html

Athens Ladies Civitan Holiday Home Tour Dec 6th

Minor Hill, TN. Giles County High School Band of Gold will be leading the parade. Parade starts at 2:00, LineUp at 1:00 @ Minor Hill Community Bldg. No cost to enter! Categories are: Vehicles, Recreational Vehicles, Performing Groups, Floats, horses, and Page 6

Lighting of the Christmas Tree Dec 3rd

Bethlehem Walk Dec 4th & 5th

Skip the Crowds Shopping Day Nov 27th

Minor Hill Christmas Parade Nov 29th

Overall Winner for Best Theme. No Santas allowed, because we have one that will be on our float near the end of the parade. We appreciate your support. Please come be a part of our parade this year and make it our biggest & best ever. For more information 931-565-3113 or info@minorhilltn.com 4.7 miles from Lester AL.

1-5 pm. Tickets are now on sale for $15 at Crawford’s Gifts, Nestle Toll House Café, Pablo’s on the Square, Pam’s Home Furnishing, and Pimento’s. Walk through beautiful homes decorated for the holidays and enjoy refreshments at each stop. Tickets available at the door for $20. For info: 256-233-0258 or 256-232-2865.

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November 20 - December 3, 2015

Special Feature

Tan Lines: Full Service Tanning And A Boutique Within The Salon

by Ali Elizabeth Turner Judy Springer has been a long time “fan of the tan,” and 18 months ago was a regular customer at Tan Lines, located in Athens at 1802 Hwy 72 E, Suite G. She became aware that the owner wanted to sell, and her husband, Tim, bought it for her as “a gift, or kind of a hobby,” she told me. “I was not really looking to be a business owner,” she told me, but is loving this. Nearly 30 years ago, Judy had worked at a tanning salon in Decatur, and enjoyed both getting a tan and also serving the customers who came into the shop.

I asked her to tell me more about Tan Lines, and what it

we had taken a ‘before’ picture,” Judy said. “The woman’s family asked her if she had gotten plastic surgery,” she added.

Normally unlimited use of the Infra-red bed is $40 per month,

ness comes from people who want to look their best for a special occasion, a prom, wedding, or a holiday. “Just the other day we received a thank you note vember-December specials are all 50% off, and you can purchase them as gifts to be used at any time. The one month unlimited basic package for tanning is $25, and the super package is $32.50 The super tan package has beds that are bigger, have stronger bulbs that work in about half the time, as well as the stand up bed.

from one of our clients,” said Judy. She went on to tell me that the note said, “I just got my pictures back, and thank you, I look awesome.”

They have special packages for all of their services, and during the months of November and December you can get 4 spray tans for $69.50. “A

has to offer.

“We are a very clean facility,” she said, “and we have a friendly staff.” There are several options regarding the tanning beds. There are 10 minute beds, 20 minute beds, stand ups, (which are popular with guys,) and my ears especially perked up when she told me that they also have infra-red beds. Medium wave infra-red light is good for all kinds of things, whether it’s something like Lyme’s, an autoimmune disease like lupus, or for improving the health of your skin. “We have an infrared client whose face was covered with scars, and I wish

Tan Lines also carries bath balms made by Musee Boutique. For the holidays, the bath balms have Christmas trees and Santas hidden in them, and you don’t see them until the balm has dissolved in the water. “They make a great little gift,” said Judy. They also sell “It Works,” which is an herbal preparation that temporarily helps your body shed inches and reduce the appearance of

On Saturday, Nov 21st, from 10-4, Tan Lines is going to have an Open House. All clothing will be 10% off, the first 20 people will receive something from Musee Boutique Bath Balms, and there will be refreshments. If this sounds like a winning combination for tanning, boutique shopping, and your holiday gift giving, then come see Judy or Morgan at Tan Lines, and leave feeling as well as looking great.

but during the holiday sale you can get it for $20. I told her I am planning on getting an infra red package for myself as part of my ongoing offensive against Lyme’s disease.

Tan Lines also has the only spray tan service in Athens that does not use a spray booth, but has a person who is skilled with an airbrush, and does the work freestanding. They use a high end spray tan formula, the same one that is used for the television show, Dancing With The Stars. “It’s a good way to get a quick tan that doesn’t turn you orange,” she said. It lasts an average of a week. Much of the Tan Lines spray tan busi-

November 20 - December 3, 2015

thing that has been a lifelong passion, and that is, open a clothing boutique. “We started small, and it is growing quickly,” she said. “We have dresses, jewelry, leggings, and purses, and they are the same clothing lines that other shops in the Athens area are carrying. But we are able to charge an average of $2 less for our things because of the success of the tanning salon, and we pass those savings on to the customer,” she said. Judy went on to tell me, “Everyday I try to wear something from my own store, and people are always asking me where I got it. I have so much fun telling them, and our place is unique because you can tan, go shopping just a few feet away, and leave the store with a new outfit.”

Tan Lines

woman came in yesterday who is from Indiana, and can’t use the tanning beds. Her mother told her to come to Tan Lines, and she was so pleased with her spray tan that she bought the package,” said Judy. The No-

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cellulite.

Judy told me with great gratitude what it has meant for her husband to give her the gift of being a successful business owner. However, a few months ago she was able to do some-

1802 Hwy 72 E, Suite G, Athens, AL 35611 Phone: 256-777-7696 Hours: Mon-Thurs 11-7 Fri 11-5 • Sat 10-4 Facebook: Tan Lines Tanning and Boutique Page 7

Foreman’s Forum

Get A GRIP! And, Have A PLAN!

by Paul Foreman

One of the problems I see most often in my firearms training classes is the student not using the proper grip on his or her handgun. Gripping improperly can cause missed targets, malfunctions and even injuries. The grip must be firm, but not so tight that your hand is trembling. A two handed grip on guns is a “love-hate” or push-pull arrangement. Actually the same applies also to rifles and shotguns.

Years ago when I was working in a “big box” sporting goods store, a father with his 10 year old son came in. The father told me his son already had his own 22 rifle. Now dad wanted his son to have a shotgun, but the slightly built boy had become fearful of the recoil from his

dad’s 12 gauge pump. Dad asked me about getting a 20 gauge or 410 gauge in a “youth model.” I did recommend the youth model as the stock is shorter to fit the shorter arms. Popular gun manufacturers often have the exact same model as sold to adults; they just make the stock shorter. An adult sized stock can be installed in just a few more years.

Even more important is the “grip” the young man was using. I pulled a youth model down off the rack, opened the action, showed them it was empty and with dad’s permission, handed the young man the gun. Kneeling down next to him, I explained how to push forward with the hand holding the forearm, while pulling back on the

grip with his other hand.

I also instructed him to ALWAYS keep his finger OFF the trigger until ready to shoot. Pushing forward with the front will absorb a lot of the recoil.

I also showed him how to hold the stock firmly against his shoulder, so the gun would not punch him when it fired. Dad bought the youth sized 12 gauge, and the boy’s smile lit up the store as they left. The next day, the father and son came back in. They were anxious and excited to tell me about shooting some doves the day before and now the young man was no longer fearful of the shotgun!

Gripping a handgun should be the same, only you have both hands wrapped around the grip and trig-

ger guard. Especially on semi auto pistols, the grip must be high on the back strap but not so high that the slide comes back and hits your hand (I can demonstrate this much better in class!). Gripping your gun too low can cause all kinds of problems. Again, the grip is a push pull affair so that one hand does not absorb all the recoil. We cover proper handgun grip in my classes, along with tons of other information so my students can safely and properly use a firearm.

Have a plan. In my Home Defense Class, I teach you how to have a plan, in case of a home invasion. What would you do?

Imagine awakening during the night to discover some demented, drug-crazed thug has broken into your

home. Do you have a gun?

Is it loaded? Is it locked up somewhere? Can you get to it in time? Do you know how to use it safely and properly? Yes, you need to call 911, but after all, when seconds count, the cops are only minutes away.

Recently in North Carolina, an eleven year old girl retreated into an upstairs closet when she heard two men breaking into her home. She dialed 911, but when the two bad guys forced open the closet door, they found themselves staring down the bad end of a 12 gauge shotgun! The brave criminals fled the home and were arrested a short time later.

Out west, a 14 year old young man followed the plan his parents had taught him. When two thugs broke in the front door in broad daylight, the 14 year old took his 6 year old brother and retreated to a closet. In the closet were a 22 caliber rifle and a cell phone.

Same as above, when the thugs opened the closet door and saw the rifle, they fled like scared rabbits.

These stories never seem to get published in the mainstream media. I find them at www.Gunsamerica.com

Paul Foreman is a retired Deputy Sheriff, and a NRA Certified Firearms Instructor. Paul can be reached through his web site, www.

PaulForeman.com.

Paul Foreman NRA Certified Firearms Instructor Former Deputy Sheriff Website: www.paulforeman.com

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November 20 - December 3, 2015

November 20 - December 3, 2015

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From the Alabama Veterans’ Museum

Once A Marine, Always A Marine!

by Sandra Thompson, Director, Alabama Veterans’ Museum

As the Marine Corps celebrates its 240th Anniversary, it is time to remember, reflect, and honor our Corps and the many men and women who have earned the designation of a “United States Marine.” The Marine Corps League perpetuates the traditions and spirit of ALL Marines and Navy FMF Corpsmen, who proudly wear or who have worn the eagle, globe, and anchor of the Corps. As the only congressionally chartered United States Marine Corps-related veteran’s organization in the United States, its Congressional Charter was approved by the 75th U.S. Congress

recognized program is the annual “Toys for Tots” drive. Launched nationally in 1948 by Major Bill Hendricks, USMCR, and his wife, the goals and objectives of the Marine Toys for Tots program are the same as the overall Toys for Tots Program.

“To deliver, through a new toy at Christmas, a message of hope to less fortunate youngsters that will assist them into becoming responsible, productive, patriotic citizens. To also play an active role in

and signed by President Franklin D. Roosevelt on August 4, 1937. The organization credits its founding in 1923 to legendary Marine Corps Commandant John A. Lejeune.

Anyone with any knowledge of the military will quickly recognize the motto of the United States Marines, its roots go all the way back to 1883. Latin for “always faithful,” Semper Fidelis guides Marines to remain faithful to the mission at hand, to each other, to the Corps, and to country, no matter what. Members of the Marine Corps League join together in camaraderie and fellowship for the purpose of preserv-

ing the traditions and promoting the interests of the United States Marine Corps, banding together those who are now serving in the United States Marine Corps and those who have been honorably discharged from that service that they may effectively promote the ideals of American freedom and democracy, voluntarily aiding and rendering assistance to all Marines

and former Marines and to their widows and orphans, and to perpetuate the history of the United States Marine Corps and by fitting acts to observe the anniversaries of historical occasions of particular interest to Marines.

The Marine Corps League supports various programs to promote and honor the spirit and traditions of the Marines. These programs include but are not limited to Marines Helping Marines - Wounded Marines Program, various youth programs, a scholarship fund program, various legislative programs, Military Order of the Devil Dogs, and Boy Scouts of America.

Perhaps the most widely

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the development of one of our nation’s most valuable resources, our children.” In 1995, the Secretary of Defense approved Toys for Tots as an official activity of the U. S. Look for Toys for Tots bins all around the Athens community, to include the Alabama Veterans’ Museum!

Skip Ferguson, Commandant of the local Kenny E. Black Detachment #1166 of Athens, would like to invite all Marines to join them for fellowship.

Meetings are held at the Alabama Veterans’ Museum on the second Tuesday of each month at 6PM! For more information, please call 256-529-5907.

November 20 - December 3, 2015

November 20 - December 3, 2015

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Clean and Green

Join The Mayor’s Initiative To Decrease Roadside Litter

by Lynne Hart Our Athens Mayor is very anti-litter and pro-recycling. He not only talks the talk, but he walks the walk. You may drive past Mayor Marks as he’s picking up litter on the side of a road or as he’s adding his personal recycling to the Athens-Limestone Recycling Center’s community drop-off bins. If you ever engage him in a conversation about litter, it will become very clear very quickly that this is a topic that gets him hot under the collar.

Some litter is truly accidental, but so much of it is intentional or due to careless handling. We at KALB, along with Mayor Marks, do not understand the mindset of people who would trash a place they call home. Mayor Marks is asking local individuals and organizations to step up and join his initiative to make living in Athens a litter-free event by participating in KALB’s AdoptA-Spot program.

“Adopt-A-Spot is needed to keep the thoroughfares of our city beautiful not only for our citizens, but for visitors who are getting their first impression of Athens,” Mayor Ronnie Marks said. “When you drive by areas of litter, it gives the impression of a city that does not care.

That is not the image we want portrayed of Athens.”

Here’s How It Works KALB’s Adopt-A-Spot program allows groups and individuals to adopt certain locations in the

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City of Athens to pick up on a monthly basis. Adopting a location in Athens can be rewarding in more than one way. Volunteers are rewarded with a sense of community pride and a local organization can benefit financially!

Each quarter, after three cleanups, a local organization of the group’s or individual’s choosing will receive a financial reward.

The money used for these rewards was provided to KALB for this specific purpose.

Boy Scout Troop #24 has adopted Lucas Ferry Road from Elm to Hwy 72 for several years. After every third cleanup (no more than quarterly), their scout troop receives a check. Mr. Barry Phillips has adopted two spots in Athens. Because individuals cannot receive the cash reward, he has designated two organizations to benefit from his efforts -- The Athens-Limestone

Public Library and KALB. KALB will provide groups with safety vests, litter grabbers, and trash bags to use during cleanups.

Groups must report their activities which can be done easily online. KALB tracks the activity and sends out checks once the specified cleanups are complete and reports received.

Challenge to City Council KALB challenges each member of City Council to pick a location in your district that is in dire need of being adopted and share that with KALB. We further challenge council members to help find a group, organization, or individual willing to commit to KALB’s Adopt-A-Spot program by adopting your chosen area.

Challenge to the Community KALB and Mayor Marks also challenge the community to step up and say

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yes if you are approached.

Better yet, just contact your City Councilman or call KALB directly and let us know you are interested in being part of the Mayor’s initiative to decrease litter in Athens.

One-Time Cleanup Efforts Help Too If your family, club, or other group can’t adopt an area, we also support individual cleanups by providing safety vests, litter grabbers, and trash bags. Just give us a call and we’ll get a cleanup kit ready for you.

Interested in a Neighborhood Cleanup?

We would love to see neighbors come together in an effort to spruce up your neighborhoods. Pick up litter, trim shrubs, plant trees (ask Athens Utilities for a Vegetation Management Program - Policies and Procedures to help you select the right tree or shrub and the best location), encourage recycling, etc. Call KALB and we’ll help you get your plans started.

Don’t wait for someone else to do what needs to be done. That someone else is YOU.

Become a Fan

(256) 233-8728 KALBCares@gmail.com www.KALBCares.com November 20 - December 3, 2015

Cooking with Cindy

Chocolate Silk Pie

by Cindy Bridges, owner of Cindy Lou’s Deli When I was a little girl, my mother used to make this pie and I thought it was the best thing ever. I have made this several times for a dessert at the deli, and my customers love it. It is rich, velvety, and smooth pie for any occasion and simple to make. This pie is a winner!

Chocolate Silk Pie 1 single 9-inch pre-baked pie crust 3 oz. unsweetened chocolate, cut into pieces 1 c. butter, softened 1 c. sugar 4 eggs ½ tsp. vanilla

Method of Procedure 1. Bake pie shell. Let cool completely.

2. Melt chocolate in double boiler. Set aside and let cool.

3. Beat butter with mixer on high speed until creamy and light in color. Add sugar and continue beating until smooth and creamy.

4. Add eggs one at a time and beat on medium high speed 3 – 5 minutes after each egg.

5. Add chocolate and mix until fully incorporated. Add vanilla.

6. Pour into pre-baked pie shell and chill for at least 2 hours.

7. Garnish with whipped cream if desired.

November 20 - December 3, 2015

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Health and Fitness

How Much Exercise Do Humans Need To Be Healthy?

by Janet Hunt

Janet Hunt is a Certified Personal Trainer and can be reached at 256-614-3530 to schedule an appointment.

It is well documented that regular exercise produces longer, better, and healthier lives, reduces anxiety and depression, increases our energy, and boosts our self-esteem. People who are fit miss less work, and have an increased level of productivity. So, in order for people to experience the health benefits listed above, just how much and how often should they exercise?

First, it needs to be understood that all physical activity is beneficial, not just that which is experienced at the gym or as a weekend warrior. In other words, vigorous activities like cleaning the house or mowing the lawn are as good as playing racquet ball or running. While cleaning the house may not be as much fun, knowing that it does the body good might just make it easier to stick with until it’s finished.

Adults will experience most of the desired health benefits when engaging in a consistent schedule of 2 hours and 30 minutes per week of moderate-intensity physical activity, such as brisk walking or raking the leaves on the lawn in the fall. It has also been found that dividing work-

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outs into several 10-minute sessions is just as effective as one long one.

Of interest lately has been the discovery of the benefits of HIIT, or High Intensity Interval Training. This means that you go “pedal to the metal” for shorter bursts of exercise with timed rests in between. It puts the heart into an anaerobic state, which makes it work harder, and gets quicker results. For example, using various HIIT modalities can convert running or jogging for a total of 75 minutes a week into a regimen that nets the same benefits as walking at a moderate pace for 150 minutes.

If you are breaking a light sweat while exercising and can still talk, your level is considered moderate. If you are working up a good lather and can only say a few words at a time without pausing, your exercise level is considered vigorous.

There is another test that functions as an indicator of moderate exercise, and it is known as the sing-talk

test. You cannot sing at a moderate exercise level, because more muscles are involved in singing than talking but you should be able to continue to talk.

Therefore, the intensity is considerate moderate if you are working so hard you cannot sing while moving, but not so hard that you cannot speak.

Most active kids are able to meet these minimum exercise requirements naturally, and with ease.

Popular sports for youth such as soccer or basketball will help to provide the majority of the level of activity needed by children to strengthen the

heart muscles and fortify developing bones.

For more information about out moderate or vigorous physical activities, contact Janet Hunt at 256-614-3530, or visit Janet’s Fitness Facebook page.

Children need more exercise, as well as a higher level of intensity when exercising than grown ups: 1 hour of physical activity each day, largely aerobic will do it. Kids also need to include games and activities that will strengthen their bones and muscles.

A good exercise schedule for kids would be at least 3 days per week of aerobic activity like bike riding or swimming; 3 days of muscle-strengthening activity like sit ups and push ups; and 3 days of bone-strengthening higher impact activities like running or skipping rope.

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November 20 - December 3, 2015

Cover Story

Picasso’s Grill Madison: Local Produce, Luscious Fare

by Ali Elizabeth Turner

meditative art class, almost like art therapy. Students can use several mediums, and the cost of the class includes wine and appetizers. The room is also being used for a local church that wanted to reach out to the community, essentially functioning as “the church without walls.”

continued from page 1

in Charlotte, North Carolina.

His wife, Michelle, was raised in Elkmont, worked in Charlotte for Wells Fargo in Community Relations, and catered weddings on the side. When they came back to our area, they decided to open a restaurant, went “all in,” and with the help of their family, opened up Picasso’s Grill in Athens on Highway 72 in November of 2012. The result was a charming bistrobrasserie that specialized in using fresh, local produce, had somewhat of an Italian flair, and also carried other delicious, varied menu items. Picasso’s received the opportunity they needed for a much larger space, and it was important to the Crawfords, who live in Athens, that the restaurant still be located in Limestone County. They found just the right spot in the Publix Shopping Center in Madison, made the move in April of 2015, and many of their fans came with them.

“We wanted to make sure people knew that we’ve moved but that we are still here, and we have the same cozy feel, just with a lot more room,” Matthew said. They went from a place that had 1,600 square feet to having 5,500 to play with, and the result has been as inviting as it has been varied. Picasso’s is filled to capacity when there are 248 patrons. It sports three rooms and their signature red, black and white motif (with Michelle’s unique trees painted on the walls), pulls all of it together.

Picasso’s Grill offers inventive American cuisine in an artistic atmosphere.

The meeting room has a TV, mic, speakers, HDMI hook up, and more. It can hold up to 60 people, and can be used The main dining area is for families, there is a separate meeting room that has a full array of audio visual and sound equipment, and the bar, located on the south side of the restaurant. It houses both the bar and lounge area, and has its own separate entrance.

I asked Matt about what is new and different.

“We raised the level of expectation for the whole Picasso experience of food, service, and ambiance. The bar now uses nothing but freshly squeezed juice, and they make all of their own syrups,” he said. When I was there for the interview, the bartenders were gearing up for a cocktail competition, and showed me some of their fancy throwing and pouring tricks. They have some

garnished not only with the standard celery stick, but also with a piece of bacon.

One of the new items at Picasso’s Grill is what is known as “local taps,” that is, various types of beers produced by microbreweries. Some are made

November 20 - December 3, 2015

Lightly seasoned over cheddar, bacon grit cake and served with sautéed asparagus.

Wednesdays are known as “Wine Down Wednesdays,” and there are special prices for selected wines, which they are designed to go nicely with the “Daily Specials.”

Thanksgiving is next week, and there will be a wonderfully crafted menu for which you’ll give thanks, and kicking off the holiday season by “eating local, and eating fresh.”

Call soon to make your reservations for all your holiday parties as dates are filling up, and you don’t want to miss out on all that Picasso’s Grill has to offer.

by booster clubs, sports fans, and medical groups. Picasso’s had a “tailgate party” in the meeting room for the Alabama/LSU game, with special prices on beverages and appetizers. The meeting room would also make a beautiful spot for a wedding reception or family reunion.

To see public happenings, be sure to check Picasso’s Facebook page.

locally—Rocket Republic is out of Huntsville, and Good People is out of Birmingham.

Others include Straight to Ale, and Avondale Brewing.

signature drinks developed by the Picasso’s bartenders, one being a Bloody Mary that is just about a meal in itself. It is

12oz Center Cut New York Strip

Matt was very excited about the new meeting room. He explains the room is being utilized or reserved for many different events. Michelle uses the meeting room to teach a

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“Ah,” you might ask, “But what about the food?”

Picasso’s makes some killer fried green tomatoes as appetizers, and one of their most popular entrees is Shrimp and Grits. The “Daily Specials” are posted on Facebook, one example being the following: Pork Tenderloin Medallions Grilled to perfection and served over mashed potato with bacon wrapped asparagus, topped with a hickory smoke glaze.

Picasso’s Grill

12060 County Line Road, Madison, AL 35756 Hours: 11-11 Tue-Sun, 3-11 on Mon Facebook: Picasso’s Grill Web: www.picassosgrill.com Page 15

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November 20 - December 3, 2015

Cover Story

My180 Health - Robbed, Then Reborn

by Ali Elizabeth Turner continued from page 1

that the owner, Chip Wilson, sent me a text letting me know that they had been robbed. Everything but two vibration machines and one infrared unit had been stolen.

Many members felt My180 was like a second home. Some came daily. Others told me the program was a lifesaver. A few had been using a walker or even a wheelchair when they first started. To say that the theft was a blow for everyone at My180 is an understatement. They had become family! Now what?

What happened next was, in my view, a pure expression of amazing grace. On the very day that Chip was packing up the remaining equipment and getting ready to close the doors, in walked a woman by the name of Liz Brown. Her doctor had recommended she might find benefit for her fibromyalgia and osteoporosis through the use of Whole Body Vibration (WBV) therapy. She took advantage of the remaining equipment for a few days.

After studying up on the background of WBV as a physical therapy modality, she and her husband decided to invest in the “resurrection” of My180 and helped find a new location on Slaughter Road in Madison. “I didn’t want to give up helping people or on the vision,” Chip said, “It brought me joy to see that Liz shares that vision, too!” Chip refers to her as “the angel investor.”

As is often the case when disaster strikes, what comes out of it ends up being better than

if it had never happened at all.

“We opened back up on September 11th, which was a significant date to me,” said Chip.

The new place, whose Madison address is 1618 Slaughter Road, Suite C,is bigger, has better equipment, and has been remodeled so that it can offer more services, including medically prescribed physical therapy. My180 Health now has an NPI number. This means that My180 Health is recognized as a therapy provider by most major insurers, as well as by Medicare and Medicaid. This is significant because it means more people can get the help they need through their insurance provider. Chip said, “We are better than we were because we have been blessed. The cost of our overhead is 50% lower, most of our old member are back, and we are going to be able to add more technologically advanced equipment to help our members.”

The new FAR infrared light therapy saunas consist of wavelengths similar to that which is emitted naturally by the human body. Today, many healthcare professionals throughout the world use FAR infrared heaters to treat a variety of diseases. “It gives 20 minutes of the healthful rays of sunlight with no side effects,” said Chip. Traditional saunas just heat the surface of the skin, rather than penetrate to a depth of 1.5 to 2 inches, as the FAR sauna does. This is believed to help with circulation, pain relief, and detoxification, just to name a few. As a bonus, these particular units emit no Electromagnetic Fields (EMF), which

November 20 - December 3, 2015

is a concern for many.

I had the chance to talk to Liz and ask her what being a member at My180 Health means to her. I was pleased to find out that she is someone for whom solid research is important. She felt comfortable moving ahead because WBV has been used by astronauts to rebuild bone and has an FDA Class 1 Medical Device rating. Many studies have been conducted worldwide which boast multiple benefits. However, her ea-

though I have more spring in my step, increased energy and balance. I am sleeping much more soundly and even lost a few pounds!”

Her account impressed me, and I have heard similar stories from other My180 members. WBV has been helping people with diabetes, neuropa-

gerness in promoting its benefits came as a result of using the equipment to get relief from discomfort caused by fibromyalgia and osteoporosis.

Traditional weight-bearing exercise frequently causes pain, so she was seeking an alternative that could still help maintain or even increase her bone density. I asked her what kinds of changes she had seen since September, and she told me that she was just back from a two-week vacation with her husband.

Her daughter greeted her with, “Well look at you!

You look so alive and energetic!” Liz went on to say, “After only three weeks at My180, I feel as

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thy, ataxia, and other maladies.

Many members see it as an opportunity to improve their quality of life. Another bonus that the members enjoy is that they can do their complete workout in street clothes and in about 20 minutes! No more excuses!

My180 Health offers a few other services as well: Lipo-B12 injections, which are administered by an RN and help in fatburning, nutritional and natural supplements to aid with weight loss, and FitVibe classes. These small yet creative classes are designed for all fitness levels to challenge the beginner as well as the advanced participant. As an added benefit, alkaline water is available to all members and patients. Many enjoy drinking

alkaline water for its pH balancing properties.

An exciting new use of modern technology that My180 Health will be implementing soon is what is known as InBody Testing. It is a machine that you stand on for two to three minutes, and it will measure visceral fat, water retention, skeletal muscle mass, and more. “You want to lose fat, not muscle,” says Chip. Your InBody Testing results will help the staff at My180 Health personally tailor your fitness program in conjunction with Whole Body Vibration.

If you have found the big gyms too overwhelming, or if you have been looking for a way to build your health while building a community, Chip invites you to take advantage of a two-day pass available at My180 Health.

He wants to help you to “STAY STRONG THROUGH TECHNOLOGY.”

My180 Health

1618 Slaughter Rd, Madison, AL 35758 256-970-4980 Hours: M - F 9am - 7pm SAT 9am - 2pm Page 17

Learning As A Lifestyle

The Center of Everything: Something to Read

by Leisl Stanford

Center for Lifelong Learning - 121 South Marion Street, Athens, AL 35611 - 256-233-8262 Hey, it is me again, Margaret. I am back for my second installment of “The Center of Everything.” It has been a crazy few weeks since my last article. In that time, the Center has had a surprise birthday party, a baby shower, hosted the Storytelling Festival, and held a local political announcement.

Whew, it has been a wild ride, and that is just what happened last week. We have so much more planned for the upcoming holiday season. Can you say “party, party, party?” Still needing a place to host that family Christmas brunch? We have great spaces, and a few Sunday afternoons left.

Speaking of the holiday season, have you started your shopping yet? I am usually finished by this point, but this year I am a little behind. I recently read the following gifting guideline: select something they want, something they need, something to wear, and something to read. The last part of that list really spoke to me. I love to read. I am rarely without a book in my car, purse, or on my nightstand. I am talking about real books, people. You know, the ones with paper pages and spines. The ones you can stack on bookshelves and share with others once you are done. I am not knocking e-books, but they just aren’t the same.

How do you wrap an ebook? Don’t bother contacting me about this; you will not be able to change

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my mind. Technology is great, but some things are better old school.I am planning on giving a book or two.

So this holiday season, I think I might need to spend a little time in a bookstore with my favorite cup of coffee and do some shopping. Whether you are young or old, you never stop learning, and what better way to do that than read? Reading a classic to a child during the holidays is a great memory/moment for both the reader and the child. The Polar Express, The Night Before Christmas, If You Take A Mouse to the Movies, Merry Christmas Big Hungry Bear - there are so many great books to

choose from, I may be shopping for a while.

Look out local merchants, here I come!

Did you notice I said local merchants? In our little slice of hometown heaven, there will be two special upcoming retail therapy events. Park, walk and shop – it is that easy. We have already decked the halls for the Christmas Open House, November 21st and 22nd here at the Center. Santa will be here, so don’t forget to bring your list!

And I can’t wait to shop the vendors of our on-site Merry Market. There will be over 12 vendors participating this year. Also, remember Small Business Saturday is Saturday, No-

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vember 28th. Stop by the Center that day or anytime to enjoy sweet treats, hot chocolate, coffee, and other goodies from Square Clock Coffee and take a peek at our Santa in the window.

Now, I know I said this last time but just in case you missed it and you needed a last minute gift idea, we still have a few tickets left for the Committed Holiday Concert. The date is

December 6, 2015 and will be held at McCandless Hall at 7:00 p.m.

This a cappella singing group from Huntsville was NBC’s “The Sing Off” Season 2 champions. Reserved seating is available for only $15.

Call me at the Center at 256-233-8264 for tickets and information.

That is all for now, there is a new book calling my name.

November 20 - December 3, 2015

The View From The Bridge

Are There Two Sides To Every Story? Listen Carefully!

Jackie Warner

Community Outreach “Impact, Engage, Grow” Community Matters

by Jackie Warner

Whenever we have disagreements, or feel we know exactly what has to happen in a particular situation, let’s face it: do we actually know? We have friends and family members who are so convincing and passionate when it comes to sharing with us what they say or think should or should not happen.

You know, those instances when you can’t help but believe what you are being told. After all, what would they have to gain from not telling you the real story? We didn’t even check the facts, just took it as truth and told someone else. Sometimes, we do that and then find out we had it all wrong.

The stories we ponder everyday (whether at work, home, on the internet, or on television), seem to be so real. We think they are cut and dry, but in most cases that just isn’t so. Although we have grown up conditioned to know there is more than one side to every story, (“your side” and “their side”), the one that seems to get lost most of the time is the “truth side.”

ing said.

8. Ask yourself it is fact or feeling.

“A lie gets halfway around the world before the truth has a chance to get its pants on.” Winston Churchill Until Next Time, Be Sincere, Kind and Intentional Jackie Warner, Community Outreach Specialist Email: thebridge.us@gmail.com Check out upcoming events: Website: http://thebridge-us. yolasite.com/

talking to them, they still seem to thrive on what we didn’t say so that their answers are what we want to hear.

So, how do we know (or better yet get to the real truth) for all those sides that seem to go with the story?

1. Remember that the truth is not always apparent.

2. Seek to truthfully want to know.

3. Check the sources.

4. Listen with your ears, and not with your heart.

5. Remove personal biases & stereotypes.

6. Ask Probe.

questions.

7. Look for inconsistencies in what is be-

And, what about our children? It is just me, or do we have to be very specific when we ask them questions?

Although they know exactly what we are getting at when we’re

November 20 - December 3, 2015

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Horse Whispering

Ponytail When someone takes three strands of hair and braid it together, “Voilà,” we have a ponytail! A three stranded cord is not easily broken.

This Thanksgiving month, I want to talk to you about what is possible when we braid a dream, desire and destiny together! This comes to you through a story of a sixty-two year old woman who simply had a dream and a desire to ride a horse. Destiny happened.

First of all, let’s define the three “D’s.” A dream is a vision, an internal picture; a hope. Desire is an internal longing, a want, a yearning, an aspiration or a need. Destiny is “future,” providence; a divine intervention.

What would you do if you had a desire to ride, yet, the next seven years held some misfortune between you and your horse? You found yourself undergoing two surgeries due to a horse/human accident.

At age 69, your desire to ride remains, braided with your dream, and you are now in a horse barn safely expressing your longings and concerns.

by Deb Kitchenmaster

Let’s face it; at this age, we don’t have the “bounce” we once had! What’s the first thing that happens before you hit the ground? You lose your balance. Having an “independent seat” is important. Many times when you don’t feel confident, it’s because your balance is not sure enough.

The more balanced you are, the more confident you can become.

If you put your balance and effort in your upper body (your shoulders, arms, and chest), it actually makes you top heavy.

It creates an imbalance. It’s when you connect with your core, a triangle shape (which is the strongest shape in the world) that puts you in the safest position on the back of a horse. Those three points are (1) right butt bone (2) left butt bone (3) belly button.

Find yourself a barrel or a good size tree log that you can straddle. Sit on object, right leg on one side; left leg on the other.

Outstretch your arms shoulder height. Lift one leg just a little bit off the ground. Now lift the other one. Sit upon your crotch.

Your back is hollow. Roll back

on your seat bones, all the way to the spot where it dips. Don’t lean backwards; you pull your hips backwards. Suck your belly button back toward your spine and pull your ribs together. Keep breathing. Relax.

You are actually strengthening your spine. Your spine gets stronger when your abs gets stronger. Now put your arms out and anchor your weight down in your tailbone. Lift your leg just a little bit. When you are on your balance point, it should be easy for you to lift your legs or even lift your knees easily. Now sit on your crotch and see how difficult it is to lift your legs and knees! Now back to your core. Lift both legs up and down, (bounce, bounce, bounce) and place them on

the object you’re sitting on, heels touching. You have discovered your core and your balance point.

Those times you are not feeling so safe on the back of your horse, here’s a thought: seat, independent hands, and put your hands in front of your knees (do this on an independent legs are estabobject before doing this on lished. your horse). You are leaning You can have friends test you on your hands. Now push. and you can test your friends When you push, your back to see if y’all have the “feel” is going to round. You should of your core and balance feel your ribs knit together and point. If you choose to do your stomach pulling. When this, remember to push don’t you get this “pushing position” shove. Big difference! Push in your legs should be light and on your friend’s shoulder and you’re nothing but a “butt.” It’s then forward, backward, right, the safest thing you can do. It’s and left. How did they do? Anway safer than pulling on the chored? Flopping? reigns; it anchors you to your horse. Push down on your seat Hold fast to your dream, braidbones, but don’t tighten your ed with God honoring desire, muscles. When you tighten and sing, “I’m somewhere in your muscles, it actually lifts the future and I look much betyou up from the horse. Have ter than I look right now!”

Your NEIGHbor, one seat bone come down, have Deb Kitchenmaster the other come down. It’s simply a release. No visible physiCorral Connections cal movement should be seen. www.corralconnections.com It’s not tightening muscles, it’s ‘A church of great heart’ releasing them. You learn the 256-426-7947 feeling by doing this exercise.

Animal B.E.S.T. practitioner It’s from your core, your balance point, that independent dkitchenmaster@mchsi.com

EYE WANT TO WISH ALL OF YOU A “HAPPY THANKSGIVING” Page 20

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November 20 - December 3, 2015

What Makes Ronnie Roll

Hanging On To The Holidays

by Ali Elizabeth Turner The events in Paris were hanging over us as we began the interview, and we sighed for a moment as we realized that, like it or not, we are at war, and a so called “holy war” at that. We talked about the fact that we had just come off of a wonderful local celebration of Veterans’ Day, and the connection between Veterans’ Day and Thanksgiving is obvious: we would not be free without our vets, and now that ISIS is in all 50 states, whether vets are active or not, they will be our first line of defense.

low soldiers who had fallen. There was a specific ceremony that goes into making the triangular flag that is given to the family, and it fell upon Ronnie, as a member of the burial detail, to be the one who would hand the flag to the primary family member while saying, “On behalf of a grateful nation…” The 13 fold ceremony is one of great precision, and the Mayor had been pleased to see it recreated by young people at his granddaughter’s school, (Pizitz Middle) located near Hoover.

Mayor Ronnie, when he came home from Vietnam 45 years ago, participated in several burials of fel-

“We need to hang on to the November holidays,” he said, and by that he meant Veterans’ Day and

Thanksgiving, and not let either one of them get overshadowed by Christmas.

We reminisced about the holidays when we were kids. Christmas decorations were never up before Thanksgiving, and there was no Black Friday. Thanksgiving was always and only Thanksgiving, and it was the day after that the stores put up their decorations. “I understand the commercial side of Christmas,” he said, “but I am old school, and it’s aggravating. Are we going to just start calling November “Black November?” I nodded in agreement.

“This is a time to be with family and friends, and

to go to church,” he said.

And, while the attacks on Paris are not as extensive as 9/11 were to us as Americans, they are devastating to France, and France is our ally. We expressed our amazement that France had actually declared war on Syria, and he said, “We will need to be there to help them.”

I got “feffered up,” as my husband Steve would say, over the strategy of terrorism, which is always to control by fear.

“What if,” I said, “everyone in Athens decided that live or die, they were the Lord’s, what power would ISIS have then?”

He nodded, and added,

“We have to be alert when we are at events and other places. More than refusing to be afraid, we have to concentrate on all of the ‘good stuff’ for which we can be thankful,” he said. “More people are involved in more things at the local level, and we have been energized. This is no time to circle the wagons,” he said. Then we discussed the upcoming Thanksgiving dinners being held for Vets and the community on Thanksgiving Day, prayed, and it was time once again for Ronnie to roll.

Happy Thanksgiving from Mayor Ronnie Marks and the city of Athens

November 20 - December 3, 2015

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Medical Update

Nutrition and Mental Health, Part 2

by Rachel Clark, RN, BSN

Last edition of Athens Now, I began to explore the role of nutrition in mental health. I quickly became aware that this would be a series of articles, not just a one-time topic like I usually do. In the article, we explored the fact that depression is a result of inflammation in our bodies, not just a chemical issue.

This edition, we will take a further look at neurotransmitters and how they are affected by what we eat. As we discussed, “traditional” diets (those that were common prior to the 20th century) can decrease the incidence of depression by as much as 25-30%.

Some examples of traditional diets include Mediterranean, Japanese, and Hunter-Gatherer diets. As we discussed last edition, Mediterranean diets are high in fruits, vegetables, olive oil, some cheeses, oily fish and red wine (modest amounts of alcohol, especially red wine, can decrease the risk of depression). Japanese diets are rich in rice, green tea, eggs (raw), lean meats, vegetables, fish, high-quality soy, and sake. Hunter-Gatherer diets are typified by meats (grass fed beef, lamb, etc., fish, and poultry), eggs, vegetables, oils (coconut, olive, avocado, etc.), fruits, nuts, and tubers like sweet potatoes.

Inflammation is combated by antioxidants, which are mostly found in fruits and vegetables. We also get important nutrients from meats, nuts, and dairy products. Research suggests that fermentation magnifies the known benefits of these foods and influences their bioavailability and the activity of their chemical makeup. (Bioavailability is simply the degree to which

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whole food nutrition gets down to the cellular level where it can be fully utilized.) According to a study appearing in the Journal of Physiological Anthropology, “the consumption of fermented foods may be relevant to emergent research linking traditional diets and positive mental health.”

Also, fermentation may intensify specific nutrients (sources such as proteins, fats, vitamins, and minerals) and phytonutrients (nutrients that come from plants) which directly and indirectly affect brain health.

A study done on unhealthy maternal and postnatal diets (diets high in processed and refined foods, high sugar beverages, and high sodium snacks) showed an increased risk of behavioral and emotional problems in those children. Depression risk is also increased in those exhibiting insulin resistance and elevated fasting glucose levels, which are precursors to Type 2 Diabetes Mellitus. In addition, your gut microbes affect glycemic control and contribute to glucose tolerance.

Below is a list of specific items contained in traditional diets that are individually associated with protection against depression: • High-quality soy • Turmeric • Cocoa • Green tea

• Coffee • Blueberries • Pomegranates • Honey Some specific nutrients in the above mentioned items include magnesium, zinc, vitamin C, folic acid/folate (vitamin B9), and vitamin B12.

Nutrients from foods are precursors to neurotransmitters, which are chemicals in the brain. The lack of which is often associated with depression and other mental health problems.

Serotonin is a neurotransmitter that helps with constriction of smooth muscle, regulating cyclic body process (i.e. sleep/circadian rhythm, etc.), contributing to well-being and happiness, and mood stabilization.

Foods high in tryptophan, which is converted into serotonin, include: • Meat • Poultry • Fish • Dairy products • Walnuts • Flaxseed • Sprouted grains • Bananas • Plantains • Pineapples • Kiwis

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• Plums • Gooseberries • Tomatoes • Spinach • Dark, leafy greens • Dates • Figs • Grapefruits • Melons • Eggplant • Avocados Dopamine is a neurotransmitter that aids in movement, memory, attention, behavior, hormonal processes, cognition, pleasure, sleep, mood and learning. Foods that contain tyrosine, which is converted into dopamine, are as follows: • Eggs • Poultry • Cottage cheese • Plant-based proteins Gamma-aminobutyric acid (GABA) is a neurotransmitter that helps regulate anxiety, and is known to match the effects of benzodiazepines such as Ativan, Xanax, Valium, and Klonopin. Foods rich in this amino acid include: • Fish • Walnuts • Brown rice • Spinach • Broccoli • Lentils

• Bananas • Oranges • Almonds • Oats Emerging studies now show that the normally selective intestinal barrier might be compromised in depressed patients. Even mild chronic inflammation of the intestinal lining can increase the risk of depression. Things that increase the permeability of the intestinal tract (allowing waste products and inflammatory chemicals to pass through it and damage other tissues) include stress, exhaustive exercise, and the contemporary Western diet.

Some of these chemicals that are released due to the increased permeability of the membranes negatively impact neurotransmitters and elevate oxidative stress, a key component of depression and anxiety. One study shows that adherence to a traditional dietary pattern for ONE month can begin to reduce the chemicals that attack neurotransmitters by up to 38%. When this limitation of intestinal absorption is conquered, it curbs the breakdown and mirrors the proposed mechanism of prescribed antidepressants.

Oral probiotics and fermented foods can help build your gut microbiome and decrease anxiety and the perception of stress, as well as increase mental outlook. Fermented foods may increase the body’s ability to use magnesium, zinc, vitamin C, folic acid/folate (vitamin B9), and vitamin B12, and possibly even vitamin D. Fermentation is an ancient art that has value for health in many areas, including digestion and mental health.

Remember, you can choose a good mood by choosing good food.

November 20 - December 3, 2015

Fitness, Fiscally Speaking

Is The 4% Rule Still A Good Idea?

by Wayne Kuykendall, content courtesy of AXA Advisors Back in the early 1990s, a California financial planner named William Bengen developed a retirement income strategy known as “the 4 percent rule.” Basically, it says that as long as you withdraw no more than 4 percent of your initial portfolio, adjusted for inflation, each year during retirement, you shouldn’t run out of money.

anteed income each year to cover some everyday expenses in retirement.

Some variable annuities offer income benefits that provide withdrawals of 4 percent each year. Adding guaranteed income to the mix can give you more flexibility with your other assets, as well as more confidence that your assets will last as long as you do.

For years, professionals used this “rule” to determine how much clients should withdraw from their retirement assets each year. But today, many are not so sure it’s a good idea. Here’s why.

Please be advised that this document is not intended as legal or tax advice. Accordingly, any tax information provided in this document is not intended or written to be used, and cannot be used, by any taxpayer for the purpose of avoiding penalties that may be imposed on the taxpayer.

The tax information was written to support the promotion or the marketing of the transaction(s)

The 4 percent rule was developed in a different economic time.

• In the 1990s, it seemed like you couldn’t lose in the stock market. Today, investors are more likely to experience volatility, making it nearly impossible to count on a consistent return.

• Back then, the yield on a three-month Treasury bill was 6 percent.

Today, it’s close to zero.

Even in 2002, the fiveyear U.S. Treasury yield was still 4.5 percent. Today, it is less than 2 percent. Without an interest rate at or above, 4 percent, investors can’t be sure that they’ll replace the assets they take from their portfolio each year.

a starting point for retirement income planning, rather than using it as a hard and fast rule. That way, they can incorporate flexibility into the strategy, giving clients a greater chance of having income throughout for as long as they live.

Here are a few suggestions for your retirement income strategy: Adjust your spending based on market performance.

If the market performs well, take a little more. If it performs poorly, take

a little less. That way, you’re consistently pulling out a similar percentage of your current assets – not your initial balance.

Don’t take it if you don’t need it.

There may come a time when you’ll need a larger percentage of your assets for health reasons, so if you don’t need it now, don’t take it.

Consider adding guaranteed income to the mix.

By investing a portion of your assets in an annuity, you may be able to receive enough guar-

or matter(s) addressed and you should seek advice based on your particular circumstances from an independent tax advisor. AXA Advisors, LLC, and AXA Network, LLC do not provide tax advice or legal advice.

This article is provided

by Wayne Kuykendall.

Wayne Kuykendall offers securities through AXA Advisors, LLC (member FINRA, SIPC) 105 South Marion Street Suite 202 Athens, AL 35611 and offers annuity and insurance products through an insurance brokerage affiliate, AXA Network of Alabama and its affiliates.

This article is provided courtesy of: Wayne D. Kuykendall 105 South Marion Street, Suite 102, Athens, AL 35611 Tel: (256) 777-2524

AXA Advisors, LLC 105 S. Marion St., Suite 202 | Athens, AL 35611 Office: (256) 262-1980 Cell: (256) 777-4524 wayne.kuykendall@axa-advisors.com

Some now use 4 percent as a starting point.

Some financial professionals believe in using the “4 percent rule” as

November 20 - December 3, 2015

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