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A guide to good living in the Brazos Valley

Inside...

Mental wellness

Tips for starting the new year off right Pg. 3

Health

Healthy habits that can have a lasting impact

Pg. 8

January 2016 • Vol. 16, Issue 2 • A monthly publication of the Bryan-College Station Eagle

Upcoming fitness and nutrition classes and events in B-CS PAGE 6

PUBLISHER Crystal DuPre

The Most Important Thing in any Relationship

SPECIAL PROJECTS EDITOR/ PUBLICATION DESIGNER Shauna Lewis

DIRECTOR OF SALES AND MARKETING Sean Lewis

shauna.lewis@theeagle.com

DISPLAY ADVERTISING MANAGER Linda Brinkman

SPECIAL PROJECTS/ MARKETING COORDINATOR Erika Liesman

2015

CONTENTS 4 4 5 6 8 9 10

How to save a bundle on health care costs Why lying to your doctor about health issues is a bad idea Consider conservative treatments before rotator cuff surgery Fitness and nutrition classes, events in Bryan-College Station Healthy habits that can have a lasting impact How to save money and still get in shape Calendar of events for seniors

Cover photo contributed by City of College Station: A woman

Robert Herring, Au.D. Doctor of Audiology

3091 University Drive East, #410 Bryan, TX 77802 www.listenhearaudiology.com

participates in the 2015 Brazos Valley Senior Games in Bryan-College Station.

For information on this year’s event, see story on page 6.

Services Include Nursing:

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Kimberly John, LVN Trini Perez, Owner Cody John, Marketing

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Payment Options: Medicare (covers 100% in most cases) •Medicaid • Limited Private Insurance • Self-Pay • Worker’s Comp 2 | J a n u a r y 1 9, 2 0 1 6

(but are not limited to)

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Tips for starting the new year off right

I have a confession. I don’t make resolutions - perhaps because I fail miserably at them.

Oh, I manage to succeed for a while, but then things seem to quietly drift back to what they were before. Sadly, most of my resolutions over the years have been about me. My goals, my desires and my wants. Me. How selfish, self-focused and, well, small.

So, instead of “resolving” to make little tweaks in my behavior to somehow produce a better me, I find myself thinking about bigger things.

Why am I here? What’s Gary Roe my purpose? Why am Hospice I on the planet, in this place, at this time in history?

If I know my purpose, I automatically have a road map. My decisions should fall into line around who I am and why I’m here. If I don’t have a lock on my purpose, however, I’ll wander through life, and eventually make myself the center of my own little universe.

From what I’ve heard from others, I’m not the only one who struggles with resolutions. Unless they are closely connected to and flow from our purpose, our determination and drive fades over time.

Rather than making more resolutions, perhaps we should back up and consider the larger question of why we’re here. We navigate life better when we have a definite compass and clear direction.

Here are things I’ve come to believe about us: We live like purposeful beings.

We don’t live like we’re an accident or some random product of our parents.

Instinctively we know we’re more than this – far more. We have desires, dreams and goals. We pursue certain things and people, and not others.

We make choices that express what’s inside us, all the time, every day.

In other words, we live deliberately.

Deep down, we know we’re here on purpose. And when our lives don’t match up with that, it’s a prescription for frustration, anxiety and depression.

We are each unique and valuable.We get into trouble when we deny this. When we allow T H E B R YA N - C O L L E G E S TAT I O N E A G L E

circumstances and unkind voices to tell us who we are, we unconsciously begin to live that out. When we’re treated as less than we are, our hearts are deeply affected. Over time, we begin to hear those demeaning messages in our own voices. We grow hesitant and live small, or we get angry and take it out on others.

As we get older, the tendency is to think we are less because we can do less. We might think we’re somehow less valuable to society, the world and our families. Nothing could be further from the truth. Our value as human beings is inherent. It doesn’t diminish over time. You are more important than you realize.

We have much more influence than we think. My hospice patients have taught me that life is about people and relationships. Our joys, delights, pain and regrets are related to other people in some way. Daily conversations and encounters have incredible power. Over the years, our interpretations of those interactions form the fabric of our personalities, values and world views.

How we’re influenced by the people around us determines a lot. The reverse is also true. None of us fully appreciates the impact of our presence, words and actions in the life of another person.

We all have great potential. Life is about overcoming, not settling in.

We all get hit. Stuff happens we don’t expect or want. Everyday life is full of obstacles and losses.

What happens to us and around us is important, but how we interpret those events is critical. What we do with the hits of life forms much of our character. Taking what appears to be bad, or even evil, and using it for good can make a massive difference in our lives and in the world around us.

We all have the potential to be amazing turn-around artists. It’s not the hand we’re dealt, but how we play it that matters.

Find your purpose. So how do you find your purpose? It flows out of who you are.

Who are you? How are you wired?

Where have you been placed? If you had to define your life purpose in a brief sentence, what would it be?

Whatever your purpose is: • It’s not to advance a selfish agenda

at the expense of others.

• It’s not all about you, for that would be a small, shrinking sort of life.

• It’s not about self-fulfillment.

Fulfillment is often the result of purposeful living, but it’s not why you’re on the planet.

• It’s not about being comfortable or financially secure. No one has financial security. You never know what’s coming next. You might be comfortable for now, but your purpose is much bigger than this.

Take some time and think about your purpose and why you’re here. It’s bigger than you think. And whatever it is, it has to do with loving and serving others because life is about people and relationships.

Zero in on your purpose.

Brainstorm. Write down some possibilities. Hone it down to one brief phrase or sentence.

Post your purpose in prominent places – the bathroom mirror, computer, car, fridge, etc. Gaze at it often. Let it sink in.

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Arrange life around your purpose.

Consider what it would mean to begin to arrange your time, energy and resources around your purpose. Then begin to make the changes that make the most sense to you. The goal is to bring your lifestyle in line with your purpose, one step at a time.

Be patient with yourself. If you’re anything like me, you will trip, stumble and fail often. Sometimes it might even feel like you’re moving backward.

Stay the course. Refocus again on your purpose. It’s not about being perfect. It’s about learning, growing and living more consistently with your purpose over time.

What if our resolution this year was to refocus on our purpose?

Look out. Some real change might be on the way.

Gary Roe is an author, speaker and chaplain with Hospice Brazos Valley.

Contact him at 979-821-2266 or groe@ hospicebrazosvalley.org, or visit his website at www.garyroe.com.

2015

J a n u a r y 1 9, 2 0 1 6 | 3

How to save a bundle on health care costs

How would you like to get a $10,000 raise? I did by changing my health care provider and health insurance. Despite my good health, my health insurance premium was going up by 40 percent in 2016. My combined new premium plus my deductible would take my costs up to $13,000 a year.

That’s if I don’t get really sick but I use my entire deductible.

I looked into other health insurance companies. I ran into even higher premiums and TracY Stewart a few smarmy Financial Literacy health insurance sales people. The latter were eager to take my money in exchange for shockingly sparse information about their health insurance policy coverage. I was supposed to sign up before I knew any details about the coverage.

Disgusted with this experience, I started to think outside the box. I did some research and learned about direct primary care. Twenty years ago direct primary care was known as concierge medicine for the wealthy. Since then it has become affordable for real people like you and me. Direct primary care has three big advantages over

traditional health care arrangements: more access to care, more personalized care and more affordable care.

Intrigued, through one of my colleagues, I found one such doctor here in town: Dr. John Davidhizar, at MyMDbcs.com. Her opinion of Dr. John is simply “he is wonderful.”

Direct primary care provides more access to care because Dr. John guarantees that I can see him the same day or the next business day. I tested it, and it works. I don’t have to wait in the waiting room with sick patients, and I get at least 30 minutes with him.

My prior doctor was great, but if I had a question or concern, I had to make an appointment a month or more in advance and pay about $70 to see him for 10 minutes. Now if I have a health question, I can text Dr. John. I tested this one Saturday when I dropped a pointy pair of rose clippers on my forehead. I sent him a photo of my booboo. He determined that it was safe to give me advice remotely. I just needed a butterfly bandage. His reassurance calmed my fears.

If I land in any of the four local hospitals, he will include me in his daily rounds. He will make sure I know what is going on, what the test results are, what they mean and what is being done for me. He is a liaison between his

patients and their specialists. I have to admit that I haven’t yet tested this part of his service. And even if I don’t land in the hospital, I can keep my specialist doctors.

Dr. John provides more personalized care because he can spend more time with me. My first appointment with him was one hour and 40 minutes. He went over every aspect of my health, learning about me, offering advice and answering all my questions. Since Dr. John has a smaller number of patients, he has more time to spend with each patient.

Direct primary care offers more affordable care by having a membership arrangement. Dr. John’s patients pay a membership fee instead of paying for each visit. My membership fee is subsidized down to $40 per month because I now belong to Liberty Health Share. Health share companies are growing in popularity.

They are not health insurance, but are written into the Affordable Care Act. My membership in a health share plan enables me to be exempted from the requirement to have a qualified health plan or pay a penalty.

My monthly fee for Liberty Health Share is $200 per month. I cover my first $500 health care cost per

Why lying to your doctor about health issues is a bad idea Many of us do it: withhold the full truth from our doctors because it might be embarrassing.

We may be asked about our diet and fudge a little about how much unhealthy foods we eat. We may be asked if we drink, and when we say “a beer once in awhile,” we may be understating the reality.

Aside from the fact that deceiving Dr. Bill Klemm your doctor is a The Memory Medic really bad idea, the day is coming when you won’t be able to get away with it. New technology is emerging that reveals how

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your genes are expressed. The techniques identify methylation of genes, which reflects when and how strongly a given gene is expressed. Even when you are honest about bad habits, such as smoking or alcohol use, the effect on genes varies among people, so such tests will still be an important part of a physician’s diagnostic armamentarium.

You may have wondered why, for example, your brain and liver are so different even though they have identical DNA. The key is that their genes are differentially expressed, particularly so during embryonic development.

Throughout life environmental factors such as diet, stress, toxins

and exercise influence how genes are expressed. A common control over gene expression occurs when metabolic processes tack methyl groups (CH3) on to certain genes, generally suppressing their expression. In aging, many genes are de-repressed as methyl groups become detached, while other genes become methylated. In other words, aging occurs as some genes become abnormally expressed while others are suppressed.

Research has shown that methylation patterns change in predictable ways as people age, as well as in response to

See Memory Medic page 5

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year. Above that, my health share company covers my costs. Compare all this to my prior monthly health insurance premium of $825 and a $2,800 deductible. I am saving about $10,000 a year while getting terrific heath care.

Direct primary care patients do not have to give up their existing health insurance policies. You can keep that and still get Dr. John to be your primary care doctor. I chose to switch from my health insurance to the health sharing arrangement due to the large cost savings.

Being a CPA, I wondered how Dr. John affords to give this kind of service. I did some mental math, estimating how many patients he needs to have to keep his practice going. He openly discussed his business plan with me. I am satisfied that he can grow his practice, provide for his family and be my doctor for years to come.

You might not see the same large financial savings that I have, but if you would like more access to care, more personalized care and more affordable care, look into direct patient care.

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Consider conservative treatments before getting rotator cuff surgery

I’m a 52 year old and try to stay active with walking, low impact aerobics and gardening. Two months ago I was potting plants, tripped and landed on my left side and shoulder. The pain was awful and I couldn’t raise my arm. So I went to my family doctor, who referred me to an orthopedist. They did an MRI and said that I had a medium size rotator cuff tear. My question is do I have to have surgery? I really don’t want to have surgery of any kind unless that is my only option. If I decide not to have surgery, will the tear heal itself or get worse? -- G.W. College Station This is a great question, and one I’m happy to answer. I would also recommend that if you haven’t already

Memory Medic from page 4

environmental exposures, such as cigarette smoke and alcohol. So it was natural for researchers at the University of Iowa to conceive of the idea of using DNA methylation measures as an objective indicator of aging. We all know people who seem older than they really are, while some others seem more youthful than their chronological age.

To pursue this thought, the researchers used a previouslyvalidated “epigenetic clock” approach that calculates the difference in a person’s biological and chronological age, which of course is influenced by assorted bodily abuses over the years. Already, the research team can link smoking and alcohol abuse to premature aging. For example, the DNA of white blood cells showed 910 significant genome-wide sites where methylation was differentially affected by smoking. Many of these genes are markers for inflammation. It seems likely that these indicators of damage are more evident with age, inasmuch as they were not seen in an earlier study of smokers aged 19 to 22 years old.

Apparently there are no longitudinal studies to see if methylation pattern changes reverse when one quits smoking.

Alcohol use likewise changes methylation patterns. Researchers estimated each person’s biological age based on methylation levels at 71 locations in the genome, and found that DNA methylation levels at two T H E B R YA N - C O L L E G E S TAT I O N E A G L E

done so, talk to your doctor about your concerns and questions, and if you still feel uncertain, obtain a second opinion.

I understand your concerns about surgery. It is always Leon Bradway best to look for Physical Therapy more conservative treatments first, if possible, considering your injury.

Let me give you a brief background on rotator cuff muscles and their importance in shoulder movement.

There are four muscles that make up the rotator cuff. These muscles are

Supraspinatus, Infraspinatus, Teres minor and Subscapularis. The goal of these muscles is to elevate, rotate, depress and help center the shoulder joint and movements. The rotator cuff muscles attach to the shoulder joint capsule to form a strong, tight capsule.

When the shoulder joint capsule has a medium tear, slightly more motion occurs within the capsule itself, which can create pain and inflammation and decrease the patient’s ability to move the shoulder, limiting the person’s ability to do daily activities. As one ages, there is a greater chance of having a rotator cuff tear. In fact, for those 60 to 80 years old, the likelihood is 55 percent. Many tears start deep in the shoulder joint capsule at or near the site of the muscle tendon

attachment.

Can you have a small or medium tear and not have to have surgery?

Yes. Can a tear heal by itself ? Yes. Can a tear get worse? Yes. Rotator cuff tears are graded as small, medium and large -- dependent on the size of the tear. In most cases, non-operative treatment is recommended initially unless it is a large tear, there is a lot of instability or the patient is unable to participate in the treatment options.

Some of these options include physical therapy (exercise, ultra-sound, dry needling and other manual therapies), oral and injected medications, biologic

locations was a better measure of substance use than people’s selfreported estimates. Notably, they find that moderate drinking of one to two drinks a day correlates with least aging, while very low and high consumption had methylation patterns indicative of accelerated aging.

Some methylation can be reversed.

For example, exercise reduces preexisting DNA methylation in skeletal muscle and increases it in fat tissue.

Methylation patterns might provide a good index of the anti-aging effectives of lifestyle changes we think are helpful: exercise, improved diet (more anti-oxidants and omega 3 fatty acids, and less saturated fats) and reduced stress. This ability to track gene activation opens the door for a future ability to evaluate the effectiveness of medical interventions and lifestyle improvements.

“A six months exercise intervention influences the genome-wide DNA methylation pattern in human adipose tissue.” PLOS Genetics 9 (6): e1003572. doi:10.1371/journal.pgen.1003572. PMC 3694844. PMID 2382596

Texas A&M University. Readers of this column may be interested in his e-book, “Improve Your Memory for a Healthy Brain. Memory Is the Canary in Your Brain’s Coal Mine” (available at Smashwords.com). The book, devoted exclusively to memory issues in seniors, includes review of many of the ideas in these columns over the last five years.

William Klemm is an author and senior professor of neuroscience at

See Bradway page 9

Sources: Dogan, M. V. et al. (2014). The effect of smoking on DNA methylation of peripheral blood mononuclear cells from African American Women. BMC Genomics. 15: 151. www.biomedcentral. com/1471-2164/15/151 Dogan M et al. (2015 Oct. 8).

Abstract: Methylomic aging as a window on lifestyle impact: Tobacco and alcohol alter the rate of biological aging. Presented at American Society of Human Genetics 2015 Annual Meeting. Baltimore, Md. Rönn T1, Volkov P, Davegårdh C, Dayeh T, Hall E, Olsson AH, Nilsson E, Tornberg A, Dekker Nitert M, Eriksson KF, Jones HA, Groop L, Ling C (2013).

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Fit for l Fitness and nutrition classes,

College Station offer seniors w

By STACY CANTU Special to The Eagle

Getting healthy in the new year is likely a priority for many, and there are several upcoming classes and events in the BryanCollege Station area to help seniors improve their health and fitness.

“There’s an overwhelming amount of evidence confirming that physical exercise is a key player in disease reduction; optimal mental, emotional and physical health; and longevity,” said Gwynne Shillings, special events and marketing coordinator with the City of Bryan Parks and Recreation Department. “Also, researchers have found that exercise reduces the risk of about two dozen health conditions, ranging from cancer and heart disease to type 2 diabetes, stroke, dementia and depression.”

There will be several fitness classes and events, such as Foreversize and the Brazos Valley Senior Games, available to seniors throughout the year.

Foreversize Foreversize is a class that encourages individuals to adopt healthy lifestyle practices with helpful tips on nutrition and exercise.

“Foreversize can be modified to any ailment you may have,” said Foreversize instructor Helene Krc. “I will show the very least movement and the very highest movement, and you can do what works for you.”

Foreversize starts over this month, and repetitions will increase as the year goes on.

“We have a great time,” Krc said. “The class is so wonderful, and they are constantly giving me feedback. So the class is always developing.”

Krc provides her class with information on MyPlate from choosemyplate.gov.

According to the website, MyPlate illustrates the five food groups that are the building blocks for a healthy diet using a familiar image – a place setting for a meal.

“Instead of the food pyramid, they are now using MyPlate,” Krc said. “It’s really great because it shows you a plate and how much of each food group to eat.”

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Krc also uses texercise. com as a resource for her class.

According to the website, Texercise is a statewide health promotions program of the Texas Department of Aging and Disability Services (DADS) that encourages individuals and communities to adopt healthy lifestyle habits such as regular physical activities and good nutrition. This website offers helpful health practices and advice, health statistics and a list of Texercise programs across the state.

Krc wants her class to understand the importance of staying mobile.

“The National Institute of Health is now saying that 10 minutes of exercise a day is all you need,” she said. “It can be walking, running, anything. The more you move, the longer you live, and the fewer problems you will have.”

All photos (contributed by City year’s Brazos Valley Senior Games Foreversize is held at Southwood Community Center held Feb. 18 to 21. on Monday, Wednesday and Friday from 1:30 to 3 p.m. For more information on the class, call 979-764-6351.

of College S in Bryan-Co

Brazos Valley Senior Games The Brazos Valley Senior Games, which will be held Feb. 18 to 21, will allow ages 50 and older to compete in track and field, swimming, basketball, cycling, golf, 5K races, archery, bowling, horseshoes, pickleball, disc golf, washers, table tennis, tennis, 3-on-3 basketball, cornhole, and basketball skills. Gold, silver and bronze medals will be awarded in each event and age group.

According to the Brazos Valley Senior Games website, the games promote physical and mental health and fitness among Texas seniors by encouraging them to maintain healthy lifestyles and social relationships, to participate in sports and recreational activities with other seniors, and to provide an environment for athletic competition.

The Brazos Valley Senior Games is held at the following facilities and venues across College Station and Bryan: Brian Bachmann Community Park, College Station High School, Gander Mountain, Veterans Park & Athletic Complex, Grand Station Entertainment, Lincoln Recreation Center, Southern Oaks Park, Sue Haswell Park, Southwood Community Center, Wolf Pen Creek Amphitheater, and College Station Middle School and Natatorium. A welcome reception will be held Feb. 20 at

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life events in Bryan-

ways to get healthy

Pebble Creek Country Club in College Station.

According the City of College Station’s Parks and Recreation Guide, the number of participants has more than doubled since the event’s inception in 2013, with 504 athletes between the ages of 49 and 91 competing in 2015.

Registration for the games has started, and will continue through Feb. 12. The $30 fee includes a shirt and two tickets to the reception, with an additional $4 fee per event.

For more information, contact the Parks & Recreation Department at 979764-3486 or email parks@cstx.gov.

More classes The City of College Station will also offer several other fitness and nutrition classes at the Southwood Community Center and the Lincoln Recreation Center throughout the year.

Classes at the Lincoln Recreation Station): Seniors participate in last Center include Health Education, ollege Station. The 2016 event will be seminars provided by the Brazos County Health Department on a variety of topics important to seniors’ health, on the first and second Tuesday of each month at 10:30 a.m.; Nutrition Education, featuring cooking demonstrations provided

by Texas A&M AgriLife Extension, with new recipes and food choices for healthy living, on the third Tuesday of the month at 10:30 a.m.; and Chair Exercise, a way to exercise while sitting in a chair, on Wednesdays at 9:30 a.m. For more information on classes offered at Lincoln Recreation Center call 979-764-3779.

Classes offered at Southwood Community Center include the Flow and Balance Exercise Class (registration required), a class that combines traditional Korean dance movements with music, on Tuesdays from Jan. 26 to April 26, from 1:30 to 2:30 p.m.; and Fit & Strong, a program that improves arthritis symptoms and promotes an active lifestyle and consists of low-impact aerobics, strength exercises, flexibility and balance training, along with group discussions focused on exercise safety and arthritis management, held on Tuesdays and Thursdays, from Feb. 2 to April 21 from 2:30 to 4 p.m.

Also, Community Classroom 101, featuring health tips, will be offered monthly from 10 to 11 a.m. at Southwood Community Center. No registration is necessary.

Classes will include Eat Right for Healthy Aging on Jan 19, Healthy Heart for Life on Feb. 9, and Keep Your Senses Sharp on March 29.

Marci Rodgers, senior services coordinator for the City of College Station, urges seniors to get involved in at least one of the exercise classes not only for the physical benefits, but also for the joy of making new friends.

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For more information on classes held at Southwood Community Center call 979764-6351. For additional details on all City of College Station classes and events, visit cstx.gov.

The City of Bryan’s 2016 classes offered to seniors include Pickleball and WaterFit. Pickleball is a racquet sport created for all ages and skill levels with rules that are similar to tennis. It is played on a court similar to badminton. Pickleball is held at Bryan Tennis Center on Mondays and Thursdays from 5 p.m. to 8 p.m. For more information, call 979-209-5203.

Water-Fit is an aquatics class designed for any age and any skill level. The class, which meets twice a week at Bryan Aquatic Center, focuses on aerobic conditioning and toning of the body by using the resistance of the water and a variety of aquatic exercises. There are several sessions of this class offered throughout the year. Call Bryan Aquatic Center at 979-2095222 for more information on this class or to register for a session.

The City of Bryan is promoting its 24 walking trails throughout the city, for seniors to take advantage of, Shillings said. For a list of these trails visit www. bryanparksandrecreation.com.

“We also have a newly formed Senior Citizen Advisory Committee that will begin meeting in January to address the needs of our senior citizens,” Shillings said.

The Senior Advisory Committee will recommend services and programs for the seniors of the City of Bryan to promote public interest and encourage social, recreational and business interactions with the citizens of Bryan.

For more information on classes and events in Bryan, visit bryantx.gov.

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Healthy habits that can have a lasting impact

Working past retirement age may help some stay more mentally sharp.

(MS) - A long and healthy life is the ultimate goal for many people.

While a host of factors beyond a person’s control, such as genetics, impact how long that person lives and how susceptible to certain medical conditions he or she may be,, there are many things men and women can do to improve their chances of living long, healthy lives.

from British researchers published in the International Journal of Geriatric Psychiatry found that each extra year that employees work was associated with a six-week delay in the onset of dementia. While workers may want to retire from their professions, finding second careers or volunteering close to full-time hours may improve their long-term health and quality of life.

Keep working. While many working people dream of the day when they can leave the daily grind behind once and for all, they might want to think more about a second career than a long, carefree retirement. A study

Stay on your toes. A healthy diet is a key component of a healthy lifestyle, but diet alone is not enough to promote a long and healthy life.

According to the Johns Hopkins Medicine Health Library, the risks

associated with a physically inactive lifestyle are considerable.

condition that can dramatically reduce quality of life.

Such risks include a greater risk of developing high blood pressure and coronary heart disease and even a greater risk for certain cancers. In addition, physical inactivity can add to feelings of anxiety and depression.

Inactivity tends to increase with age, so those aiming for long and healthy lives should make physical activity a vital part of their daily lives.

Visit your physician annually if not more frequently. While many people, especially those who feel healthy, are hesitant to visit their physicians, doing so may just save your life. Several diseases, including cancer and heart disease, are more effectively treated when detected early.

Annual physicals and discussions with your physician may uncover a disease in its early stages when it is most treatable.

Get your whole grains. Whole grains may be another key ingredient to a long and healthy life. Numerous studies have shown that increasing whole grain consumption can help prevent the onset of type 2 diabetes.

Researchers who conducted a systematic review of studies examining the link between whole grains and type 2 diabetes prevention in 2007 found that eating an extra two servings of whole grains per day decreased a person’s risk of developing type 2 diabetes by 21 percent.

That’s an important finding, as additional research has found that people with diabetes have an increased risk of developing Alzheimer’s disease, a neurodegenerative

How to get enough protein on a vegetarian diet

Waiting until symptoms appear may not be too late to treat a condition or disease, but taking a proactive approach increases the likelihood of early detection, which increases your chances of living a long and healthy life.

Healthy habits improve peoples’ quality of life while also increasing the likelihood that men and women live long, healthy and productive lives.

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Live on the sunny side.

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(MS) - One of the first questions vegetarians are asked when acknowledging their dietary preferences is, “Are you getting enough protein?” Many people assume it’s impossible to consume sufficient protein on a diet that consists largely of fruits and vegetables. But many vegetarians get the protein their bodies need.

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Many people are overly concerned with protein

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With a balanced diet, vegetarians can get the protein they need.

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How to save money and still get in shape (MS) - The costs of getting fit can sometimes seem formidable. Those on tight budgets may feel that gym memberships, home exercise equipment or costly personal training sessions are simply beyond their means. Such concerns can have longterm negative impacts on individuals’ health, which only highlights the need to find ways to save when attempting to get in shape.

While there is no shortage of ways to spend money when trying to get back in shape, there are even more ways to save when adopting a healthier lifestyle.

Buy in bulk. Many professional fitness services, whether it’s gym memberships or personal training sessions, offer greater discounts to individuals willing to make bigger commitments. People who commit to a 12-month gym membership instead of going month-to-month can typically save a substantial amount of money each month by making such long-term commitments.

For example, a gym may charge $89 for a month-tomonth membership, but only $69 per month for people who commit for a full year.

That’s a savings of nearly 23 percent. Personal trainers also

typically offer considerable discounts to clients who commit to a greater number of sessions than those who simply purchase one session at a time.

Join a gym at the right moment. Many gyms capitalize on people’s New Year’s resolutions to get fit by offering steep discounts to men and women who sign up at the end of December or in January. Others may discount memberships in late winter when people want to get in shape before the return of beach season. Signing up during the height of discount season or when gyms are offering special discounts, such as anniversary or holiday deals, can save you a lot of money over the course of the year.

Work out at home. If a gym membership is simply beyond your means, create your own workout area at home. Visit a nearby sporting goods store and purchase some weights and go for jogs around the neighborhood to meet your daily cardiovascular exercise goals. If space is limited at home, embrace yoga. Yoga provides both strength and balance training, and all you need is room for a yoga mat.

Investigate your health insurance. Many health

Bradway

from page 5 augmentation, ultrasound therapy and dry needling. Many times, the nonoperative approach works well and can help within two to three months.

When the rotator cuff is completely torn, surgery must be done to reattach the tendon to the bone. As noted, nonoperative, conservative treatment for a rotator cuff tear is the best initial approach, in most other cases. This consists of abatement of pain and inflammation, shoulder protection T H E B R YA N - C O L L E G E S TAT I O N E A G L E

Committing to multiple personal training sessions as opposed to paying on a session-by-session basis is one potential way to save money when trying to get in shape. insurance providers offer gym membership rebates to their customers. If you have never had a gym membership in the past, you may not even know if your provider offers this benefit. Gym membership rebates typically require that policy holders visit their gyms ‘X’ number of times in a six- or 12-month span (i.e.,

and physical therapy (with various manual therapies and modalities used).

An experienced physical therapist will work to eliminate pain and inflammation, determine if and where muscular imbalances exist and correct postural guarding. They will work with you to regain shoulder range of motion and go over home safety precautions.

They will also show you how to protect the shoulder once you have healed, as the chance of repeated tears is high.

The bottom line is that a rotator cuff tear identified as a small or medium tear can be rehabilitated through physical therapy with good

50 times in six months or 100 times in 12 months) in order to earn rebates. A $400 annual rebate on a gym membership that costs $69 per month cuts the yearly cost of that gym membership by nearly 50 percent. If your existing insurance plan does not offer such rebates, speak with your employer about including it

functional outcomes where the tear will heal by itself. However, there are instances where surgery may be required if the injury is not responding well to therapies. So my advice is to work with your doctor and visit with a physical therapist in an effort to avoid surgery. If conservative approaches aren’t successful, surgery may be the only option. If you are worried about surgery, discuss your concerns with the surgeon. The surgeon can explain the process, discuss the risks and explain why it is necessary. This should help alleviate some of your concerns about surgery.

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when the time comes to renew the insurance offerings in the future.

Getting fit does not have to break the bank. Healthconscious people can find numerous ways to save on their journeys to living more active lifestyles.

You will be referred to a physical therapist following surgery in order to regain maximum strength and range of motion. This can be a slow process as they must take you slowly through stages as you heal (three to four months), but it is essential for full recovery that you follow the instructions of your physical therapist and physician closely.

Leon Bradway is a doctor of physical therapy and director of the Sports, Back and Pain Management Clinic. See www. bvphysicaltherapy.com.

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CALENDAR Ongoing Sit and Fit Chair Exercises - Seniors meet at Southwood Community Center, 1520 Rock Prairie Road in College Station, every Monday, Tuesday and Thursday, from noon to 1 p.m. Gentle workout while sitting in a chair. Features fat-burning aerobics and weight lifting. For more details, contact 979-764-6351 or mrodgers@cstx.gov.

Line dance workshop for beginners – Seniors are invited to a free line dance workshop for beginners, held from 10:30 to 11:30 a.m. on the first, second and third Monday of each month, at Southwood Community Center, 1520 Rock Prairie Road in College Station.

Learn the steps and terminology. No registration necessary. Contact 764-6351 or mrodgers@cstx.gov for more information.

Line Dancing - Southwood Community Center, 1520 Rock Prairie Road in College Station, holds line dancing for seniors on Tuesdays from 10:30 to 11:30 a.m. and on Fridays from 10:30 to 11:30 a.m.

Low impact workout, to the hottest tunes. For more information, contact 979-764-6351, 979-764-6371 or mrodgers@cstx.gov.

Classic Country and Bluegrass Jam Session – Bluegrass Jam Session is from 1:30 to 3:30 p.m. on Tuesdays at Southwood Community Center, 1520 Rock Prairie Road in College Station. All levels welcome.

Bring string instruments and a friend. For more details, contact 979-764-6351 or mrodgers@cstx.gov.

Friday Bridge - Southwood Community Center, 1520 Rock Prairie Road in College Station, offers bridge for seniors on Fridays from 9 to 11:30 a.m. For more, contact 979-764-6351 or mrodgers@cstx.gov.

Learn how to play 42 dominoes - Learn the game of 42 every Wednesday from 9:30 to 11:30 a.m. at Southwood Community Center, 1520 Rock Prairie Road in College Station. Contact Southwood Community Center at 979-764-6351 or mrodgers@ cstx.gov for more information.

42 dominoes - Seniors meet every Thursday to play 42 at Southwood Community Center, 1520 Rock Prairie Road in College Station, from 9:30 to 11:30 a.m.

For more details, contact 979-764-6351 or mrodgers@ cstx.gov.

Bible study – Bible study is held for seniors at 9:15 a.m. every Thursday at Lincoln Center, 1000 Eleanor St. in College Station. Contact 979-764-3779 or awilliams@cstx.gov for more information.

Learn to play Maj Jongg - Seniors interested in learning the game will meet at Southwood Community Center, 1520 Rock Prairie Road in College Station on Thursdays from 9 to 11:30 a.m. For more information, contact 764-6371 or mrodgers@cstx.gov.

Game Night - Seniors are invited to Game Night from 7 to 9 p.m. Tuesdays at Southwood Community

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Center, 1520 Rock Prairie Road in College Station.

Table games and dominoes provided or bring your own favorite game. Meet friends and enjoy a fun game night. For more information contact 979-764-6371 or mrodgers@cstx.gov.

Dominoes - Brazos County Senior Citizens Association, 1402 Bristol St. in Bryan, plays dominoes all day on Tuesdays and Fridays and from noon to closing Wednesdays. Sack lunch for those playing dominoes from 11:30 a.m. to noon Wednesdays. For more details: 979-822-6873/www.brazoscountyseniorcitizens. weebly.com.

Bridge – Brazos County Senior Citizens Association, 1402 Bristol St. in Bryan, plays Bridge from 12:30 p.m. until closing on Tuesdays; noon to closing on Thursdays; and 12:20 p.m. to closing Fridays. Partner needed Tuesdays and Thursdays. For more details: 979-822-6873 or www.brazoscountyseniorcitizens. weebly.com.

Games - Brazos County Senior Citizens Association, 1402 Bristol St. in Bryan, plays board games, Scrabble and other card games on Tuesdays. For more details: 979-822-6873/www.brazoscountyseniorcitizens. weebly.com.

Bible study - Brazos County Senior Citizens Association, 1402 Bristol St. in Bryan, holds Bible study 9:15 to 9:45 a.m. on Wednesdays. For more information, call 979-822-6873 or visit www. brazoscountyseniorcitizens.weebly.com.

Exercise class - Brazos County Senior Citizens Association, 1402 Bristol St. in Bryan, holds exercise class 9:45 to 10:30 a.m. Wednesdays.

For more details, call 979-822-6873 or visit www. brazoscountyseniorcitizens.weebly.com.

Bingo - Brazos County Senior Citizens Association, 1402 Bristol St. in Bryan, plays Bingo 10:30 to 11:30 a.m. Wednesdays. For more details: 979-822-6873 or www.brazoscountyseniorcitizens. weebly.com.

Canasta - Brazos County Senior Citizens Association, 1402 Bristol St. in Bryan, plays Canasta from 11:30 a.m. to closing on Thursdays.

For more details, call 979-822-6873 or visit www. brazoscountyseniorcitizens.weebly.com.

Potluck luncheon - Brazos County Senior Citizens Association, 1402 Bristol St. in Bryan, has a potluck luncheon 11:45 a.m. to 12:30 p.m.

Fridays. For more, call 979-822-6873 or visit www. brazoscountyseniorcitizens.weebly.com.

One-on-one computer help - 6 to 8 p.m.

Mondays and Saturdays at Larry J. Ringer Library, 1818 Harvey Mitchell Pkwy. S. in College Station.

Contact the Reference Desk to schedule a 30-minute session, at 979-764-3416. For more information, visit www.bcslibrary.org.

Registration for Brazos Valley Senior Games

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– Through Feb. 12. Ages 50 and older can compete in track and field, swimming, basketball, cycling, golf, 5K, archery, bowling, horseshoes, pickleball, disc golf, washers, table tennis, tennis, 3-on-3 basketball, cornhole and basketball skills. Gold, silver and bronze medals will be awarded in each event and age group.

For more information, visit cstx.gov or contact 979-7643486 or parks@cstx.gov.

Jan. 19

Community Classroom 101 Health Tips – 1011 a.m. at Southwood Community Center, 1520 Rock Prairie Road in College Station. Ages 55 and older can enjoy free monthly education sessions provided by Angels Care Home Health nurses. Topic is “Eat right for healthy aging.”

Nutrition Education presented by AgriLife at Lincoln Center - Join other seniors at Lincoln Center, 1000 Eleanor St. in College Station, from 10-11 a.m.

Learn healthy and tasty recipes as you sample foods prepared on site by an AgriLife specialist. Receive a copy of all recipes. For more information, contact Annie Williams at 979-764-3779.

Jan. 20

Exploring History Lunch Lecture – 11:30 a.m. at Aldersgate United Methodist Church, 2201 Earl

See Calendar page 11

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How protein works from page 8

intake, eating more than they really need to meet health requirements. The Recommended Daily Allowance of protein in the United States is .36 grams of protein for every pound a person weighs.

Many people need less protein than they think, which is likely one reason many nonvegetarians eat roughly one-third more protein than vegetarians.

The Vegetarian Resource Group says there are no distinct health advantages to consuming a diet high in protein.

How protein works The body digests protein into amino acids to fuel its activity and aid in tissue repair. There are

Calendar

from page 10 Rudder Freeway South in College Station. Topic will be “Steam power on the Brazos.” Lunch will be served at 11:30 a.m., followed by the speaker at noon. RSVP the Friday before the luncheon by contacting 979-7646351 or mrodgers@cstx.gov. Cost is $5.

“Strategies for an effective doctor’s visit” – Held 10-11 a.m. at Lincoln Center, 1000 Eleanor St. in College Station. Monthly health tips presented by Angels Care Home Health. No registration required.

For more information, contact Annie Williams at 979764-3779.

Family History Computer Group: “How to find blue-collar workers” - The group shares an interest in computer genealogical information and meets on the third Wednesday of the month at Carter Creek Training Room, 2200 N. Forest Parkway in College Station, from 9:30-11 a.m. No registration is required. Open to all older adults. For more information contact College Station Parks and Recreation Department, Senior Services at 979-764-6371 or mrodgers@cstx.gov.

Jan. 21

Free movie and popcorn: “Longest Ride” Seniors are invited to enjoy a free movie and popcorn at Southwood Community Center, 1520 Rock Prairie Road in College Station. Movie begins at 1 p.m. For more details, contact Southwood Community Center at 979-764-6351 or email mrodgers@cstx.gov.

20 different amino acids in food, but the human body can only make 11 of them. Your body cannot synthesize essential amino acids, which must come from your diet. The nine essential amino acids, which cannot be produced by the body, must be obtained strictly from food. Foods that contain all of the amino acids necessary are called “complete protein sources.” Many animal products are great sources of complete protein, but complete protein also can be found in plant-based foods. One food that is a complete protein source is the soybean.

Other plant-based foods may not be complete proteins by themselves, but when eaten together, can complement one another to provide all the necessary amino acids. For example, combining beans and legumes with certain grains, seeds and nuts is a way to get the protein one needs. The Physicians Committee for Responsible Medicine says that

Community Center, 1520 Rock Prairie Road in College Station. An exercise class for ages 55 and up, led by doctoral students from Texas A&M Department of Recreation, Park and Tourism Sciences. The class combines traditional Korean dance movements with music. The movements promote physical and mental health by stimulating acupuncture points with pressing and tapping movements. Register by contacting 979764-6351 or mrodgers@cstx.gov.

AARP Driver Safety Course – From 9:30 a.m. – 2:30 p.m. at the Carter Creek Training Room, 2200 North Forest Parkway in College Station. Refresh your driving skills with this course. Lunch break from 11:30 a.m. - 12:30 p.m. Cost is $15 for AARP members and $20 for non-members. Pay at the door. To register contact 979-764-6371 or mrodgers@cstx.gov.

intentionally combining foods at strict ratios is not necessary. As long as your diet contains a variety of foods, many protein needs are easily met.

Less protein healthier?

Many fad diets point to high protein sources for weight loss and improved athletic performance. But reports published in journals like Nutrition and Cancer and the American Journal of Epidemiology indicate high intake of protein, particularly animal protein, may be linked to osteoporosis, cancer and impaired kidney function. Eating a healthy, moderate amount of protein, such as that in vegetarian or vegan diets, can be beneficial.

Many vegetarians need not worry about their protein intake. As long as diets include plenty of grains, legumes, nuts, fruits, and vegetables, vegetarians can meet their bodies’ protein needs.

Jan. 28

Senior Issues Educational Seminar – Free seminar from noon to 1 p.m. at Southwood Community Center, 1520 Rock Prairie Road in College Station. For ages 55 and older. Topic will be “Passing along your family history.” No registration necessary. For more information, contact 979-764-6351 or mrodgers@cstx. gov.

Jan. 29

Bingo & Birthday Celebration - Join on the last Friday of each month from 1:30 – 2:30 p.m. at Southwood Community Center, 1520 Rock Prairie Road in College Station, for Bingo and cake to celebrate January birthdays. No registration necessary. Call 979764-6351 for more information.

Lawn & Gardening Services We are a mom & pop lawn service team that offers professional services for all your lawn and garden needs. Our work is done with pride to your specifications. We are always personally on every job site and available for consultation.

References available from our satisfied customers!

Spring Bed Preparation • Spring Bed Planting Mowing • Edging • Trimming • Mulching

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Jan. 25

Senior Advisory Committee meeting – Held at 10 a.m. on the last Monday of each month at Southwood Community Center, 1520 Rock Prairie Road in College Station. Visitors welcome. For more information contact 979-764-6371 or mrodgers@cstx.gov.

Jan. 26

Flow and Balance Exercise Class – 1:30-2:30 p.m., on Tuesdays from Jan. 26 to April 26, at Southwood

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Free Estimates!! Give us a call!!

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Always here. Always caring.

Always giving you our best.

St. Joseph is now CHI St. Joseph Health.

For 80 years, St. Joseph has cared for the people and families of the Brazos Valley.

From times of emergency and illness to times of great joy and healing, we’ve always been here for you, always caring and always giving you our best through all of life’s moments.

We’re proud to have joined the Catholic Health Initiatives (CHI) family of more than 105 hospitals nationwide in leading the way to healthier communities for us all.

Rest assured, our promise of being here to care for you and your loved ones will continue...as always.

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