Liberty Hill Digest • February 2023

Dr. Valentini

Dr. Daniels

Dr. Prudoff

•

Liberty Hill

Published by Fidelis Publishing Group, LLC

PUBLISHER

Cathy Payne

Like many of the best in her craft, Cathy has a specialized degree—in her case, hard science—and a gift for writing. She found her voice and fulfillment reporting and writing news and magazine features for a regional Central Texas audience. Along with serving as the publisher of the Liberty Hill Digest, Cathy oversees multiple magazines, marketing campaigns, and books.

SENIOR WRITERS / COPY EDITORS

Ann Marie Kennon

Charlotte Kovalchuk

CONTRIBUTING WRITERS

Linda A. Thornton

Emily Tilly

GRAPHICS & DESIGN

Sandra Evans

Ann Marie Kennon

Zion Eaton

CONTRIBUTING PHOTOGRAPHERS

Christina Tucker

Christianna Bettis

IT/WEBMASTER • Jesse Payne

CONSULTANT • W. Ben Daniel

FROM THE EDITORS

Greetings readers! This February issue turned out to be quite eclectic in content and we are pleased to provide such a great mix of people and topics for this chilliest of months.

First, at the end of December, City Council adopted a new slogan they agree captures Liberty Hill’s identity as a small, close-knit community. They are eager, moving forward, to see the sentiment guide our city as it continues to grow.

Speaking of new things, if you are still searching for inspiration for (or help maintaining) New Year’s resolutions, “Ways to Make 2023 Your Best Year” is full of suggestions and we think one or more of them might be right for just about everyone.

If one of those resolutions includes eating healthier our story on the various diets available can help with that. And when it comes to maintaining your health, we can’t say enough great things about Family Emergency Room at Georgetown. Their amazing staff and team of doctors provide exceptional 24-hour care at an affordable price. If you aren’t yet familiar with the benefits of free standing E.R.s you can get to know them on page 6.

You’ll also find information about a Williamson County Regional Animal Shelter program used to control the community cat population, as well as teacher projects that, thanks to grants from the Liberty Hill Education Foundation, will enhance and expand student learning.

Lastly, be sure to check out our recipes for romance in case you've not yet planned something special to celebrate Valentine's Day.

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mark@lhtxdigest.com

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Cell 512-240-2267

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FAMILY EMERGENCY ROOM AT GEORGETOWN 24/7/365

PERSONALIZED PATIENT SERVICE & ENHANCED EMERGENCY CARE

A welcoming, personal greeting in a comfortable waiting area awaits patients who come to Family Emergency Room at Georgetown. The goal of this premier health care provider located at 1210 W. University Ave in Georgetown, next to Walgreens is to provide personal, patient-centered care that combines a state-of-the-art facility with caring attention.

The beautiful Georgetown facility treats children and adults in a comfortable, private setting that truly puts patients first. From day one, the mission was to create a practice where patients receive the care and attention they deserve, directly from a Board Certified Emergency Physician. “I wanted to practice personalized Emergency Medicine in an environment that would allow me to spend as much time with my patients as needed. This is an exceptional facility that allows me to truly focus on patient needs while ensuring an effective treatment plan,” Dr. Ryan Prudoff says.

Dr. John Valentini, Dr. Prudoff, and Dr. Rick Daniels are Board Certified in Emergency Medicine and have more than 55 years of combined experience. They are well pre-

pared to handle any emergency, from broken bones to heart events. The facility is equipped with a CT scanner, X-ray, and ultrasound, as well as a full in-house laboratory equipped with a state-of-theart PCR Rapid Testing, which detects 21 viruses and bacteria in about one hour. Comprehensive cardiac evaluations are performed utilizing Cardiac Coronary CT Angiography, which directly visualizes heart vessels and can accurately determine coronary heart disease without an invasive catheter procedure. “We are very fortunate to have Coronary CT angiography in our practice. It enables us to safely discharge patients home who present with symptoms concerning for heart disease,” Dr. Prudoff says.

I was highly impressed with how clean the facility was. The staff took excellent care of me. I was in severe pain while passing a kidney stone. Everyone was extremely professional as well as attentive. I will definitely be coming back if I have another emergency! Thank you Danielle, RN, Sandra, Med tech and Dr Valentini! You all were amazing!!!

These are the kindest nurses and doctors. Everyone seemed genuinely friendly and as though they liked their job. The room was as comfortable as a ER room can be, and they made sure I was as comfortable as I could be, turning off the lights and giving me heated blankets to nap while waiting on test results, apologizing for waking me up when they came back in. I don't think anyone has ever care about that before at an ER in my experiences. It was a more warm and professional experience than any urgent care or ER experience. It will absolutely be where I take other family members if we need an ER again.

Dr. Valentini adds, “We ensure the highest safety standards for our patients and staff. Our facility maintains an exceptional standard of sanitation, including individual in-room and central HEPA filtration, UV and chemical sterilization, and fresh linens for every patient.”

IMPROVING EMERGENCY CARE

Doctors and staff take time to build rapport with every patient, and every patient leaves with the doctor’s contact information. “It is my hope that patients receive a level of care that will make stressful situations more comfortable. Patients deserve that personal attention. It was important for us to create a practice where clients have continued access to their physician. I enjoy talking with patients and giving them any support needed to facilitate their healing,” Dr. Valentini says.

Among the many 5-star Google reviews, high quality care is mentioned countlessly. One recent review says, “This is by far the best ER I have ever been to in my life. Unfortunately, I’ve had quite a few visits to ERs…this one outshines them all. I actually don’t dread having to go to the ER because the experience is always so above par here.”

"We are honored to provide medical services to the Georgetown, Liberty Hill, Jarrell, and surrounding communities," Dr. Valentini says. "And to serve as a trusted community partner."

IMPRESSIVE & PERSONABLE

This is the only emergency room I have been to where the physicians are exceptionally competent (and kind). The nurses are happy, and the staff works together as a cohesive team! They practice patient & family centered care. You are treated as a member of your healthcare team - involved as much as possible in the decisionmaking process - and you will be treated respectfully.

(...) As a nurse, who has worked in the ED in the past, I trust them with my life and my family's lives. Thank you for caring, listening, and catching and treating life-threatening conditions other emergency rooms often miss!

KEEPING UP WITH GROWTH

With Georgetown, Liberty Hill, and Jarrell continuing to attract new residents from all over the country and Georgetown being the fastest-growing city in the U.S. for cities with a population above 50,000 Family ER strives to meet the increasing need for immediate health care services. “New residents need quality and safe care in their neighborhoods,” Dr. Valentini says. “We’re here to serve the fastest growing communities in Williamson County when the unexpected happens!”

Family ER meets their community neighbors by supporting local businesses, participating in school PTA functions, and attending Chamber and community events.

Stop by to meet your local doctors and follow Family ER on Facebook and Instagram to save the dates for upcoming CPR classes, preventative screenings, and more.

WE ENSURE THE HIGHEST SAFETY STANDARDS FOR OUR PATIENTS AND STAFF

DR. VALENTINI

To learn more about Family Emergency Room at Georgetown, call 512-690-4590, email jvalentini@familyemergencyroom.com or scan the code to visit their website.

Underwriting Success at Every Level Liberty Hill Foundation Grants

Building student confidence, electric race cars, and an elementary STEM lab district educators are fostering innovation and connection with equal conviction thanks to more than $51,000 in grant awards from the Liberty Hill Education Foundation. “We all know teachers pay out of pocket for innovative things more often than they should. They shouldn’t have to do that,” Foundation President John Newberg says.

Since 2020, thanks to generous donors and community partnerships, the grants program has raised more than $156,000 for educator grants and student scholarships. Grants are awarded for projects that support the district’s education plan but for which there are no current budget allowances. Each year, teachers and staff are encouraged to submit proposals for innovative instructional concepts that foster higher levels of learning at one or multiple grade levels.

HOPPERS NOT DROPPERS — LET THE GAMES BEGIN

Katie Ann Prescott, Monica Miller, and Rhanda Schrank want every student to be a Smartie kid so they are

incentivizing student improvement throughout the year, up to and including the 2023 STAAR tests. Their mission is to increase the number of students who 'meet standards' in math from 59 to 75 percent, and help a targeted subgroup reach 50 percent on the reading portion.

All students who show growth in its smallest measure receive a Smartie card, good for namesake candy treats and the honor of writing their names on the Hopper wall. Katie Ann explains, "It's not really about the candy. The cards are

a badge of honor because growth is the goal and they can be proud of every achievement, no matter how small."

In April, all students who received a card will be able to participate in Hopper Day a field day with games, food, and activity stations. Grant money will be used to purchase items for a friendship bracelet station, popcorn and sno-cone machines, corn hole, sidewalk chalk, and more.

Katie Ann says the impact has been tremendous. "It is simple but powerful. The kids are obsessed with signing their names on the wall and the games day will be a special celebration knowing they pushed themselves all year." The teachers also hope to raise new funds to add a Gaga Ball pit for 2023.

SOLAR CAR CLUB

Michael McGregor is helping Liberty Hill High School students build a car from the ground up. His project proposal, submitted with Sarah McGill, and Mathew Gately is helping purchase metal, batteries, and solar panels plus everything from brakes to turn signals to install in their road-worthy electric

by Ann Marie Kennon photos courtesy LHISD Education Foundation

Education Foundation L-R: Chris Stanton, Miranda Walker, Mary Lyn Jones, John Newberg, Superintendent Steve Snell, Alma Evans (PBK), Garrett Black, Michelle Hawley, Regina Spurlock (Santa Rita Ranch)

“The foundation is here to help educators help kids. It is our mission to help facilitate things teachers are passionate about—innovation and student learning.” ~John Newberg

vehicle. Michael adds, "As exciting as it is to build the car, my primary focus is on the students' work ethic and team mentality, so we're more than a club, we are the Solar Car Team." (above)

He is also excited to observe and support the students who will take turns driving in their first road race this spring. "Teams from the across the nation drive their cars, over a seven-day period, from Fort Worth to Palmdale, California. This is about science so it's not about the speed cars top out at about 20 mph it's about endurance and the car that is built the best is the winner."

He adds that the car is eligible to race for up to three years before they are required to build a new one so future students will be in charge of maintenance and upkeep of the finished vehicle. "It's all hands on deck and the biggest priority is making sure they can stay on task and work together to master the details and intricacies of the build."

S.T.E.M. INNOVATION LAB

It is never to early to get a leg up on building the world's next A.I. and Lind-

sey Jameyson, Anel Ellsworth, Cheryl Russell, Jeni Reddick, Wendy Pleak are making sure all our elementary students have the opportunity to do so.

Their grant will fund a STEM lab on wheels, which can be easily taken to any classroom in the district and provide students with materials and supplies for enrichment lessons. The group are delighted they will be able to help students with 21st century skills. Lindsey says, "Some schools have more materials than others but the lab will give students access to everything they need, from robotics to Legos and canvasses, which will create equity of opportunity for all our schools. We will present them with a problem and watch as they create and put into action a plan or product to solve that problem."

The lab will also foster peer collaboration, which is a valuable skill in all areas of learning. Lindsey adds, "This lab is for all our students, not just the GT program, and will enable exercises in critical thinking and creativity that are not part of their typical classroom setting."

2023 GRANTS • $51,130

 Dimitra Becker (LHHS) • INCubator Final Pitch Funding

 Caroline Montgomery (LNES) • Phonics Based Texts

 Jenny Day (LHMS) • Crochet Service Project

 Jamie Zorn (LHHS) • Building a Scholastic Journalism Program

 Ashton Allison (SRES) • Toniebox Listening Center

 Kasie Kline (LHMS) • Yamaha PA

 Jennifer Norris (SRMS) • Turning the Abstract Concrete with Manipulatives

 Rebecca Leo (LHMS) • Bookshelf & Classroom Library

 Alison Jalufka (RSES) • Decodable Phonics Books Will Improve Reading Skills

 Patience R Lange (LHMS) • Lange’s Listening Lounge

 Janis Kidd (LHES) • Fostering Biliteracy

 Katie Ann Prescott, Monica Miller & Rhanda Schrank (LHMS) • Hoppers Not Droppers, Let the Games Begin

 Julie Bowse, Jessica Landers, Christine Huppee, Mikyela Tedder (LHHS) • Carnipalooza 2023

 Lynn Rogers • Corey Smith • Liberty Hill High School • Farm-to-Table Through Hydroponics

 Jolie Jennings, Jennifer Coates (LNE), Laura Cartier, Janis Kidd, Amanda Flournoy (BBES) • Read Across LH

 Lindsey Jameyson, Anel Ellsworth (LNE), Cheryl Russell (BBE), Jeni Reddick (SRE), Wendy Pleak (RSE) • Innovation Lab (GT Program - District Wide)

 Megan Garner, Danielle Graham (SRES) • Teamwork Makes the Dream Work

 Alesha Tolbert, Jessica Mills (LHES) • School Wide Calm Corner Kits

 Christi Poulter, Leslie Havelka, Elisha Richardson (BBES) • Sensory Paths for Student Success

 Magen Schott, Sarah Imeny (LHMS) • LCD Writing Tablets for Math Intervention

 Shannon Jones, Corina Andrews (RSES) • Attracting Young Minds With S.T.E.A.M

 Misti Schulz, Marie Layne (LHMS) • Empty Bowls

 Michael McGregor, Sarah McGill, Mathew Gately (LHHS) • Solar Car Club

by Charlotte Kovalchuk

SMALL TOWN, BIG HEART

Liberty Hill Gets a New Slogan

The post received 257 comments, with the top five suggestions being:

 Biggest Little Town in Texas

 The Brightest Stars in Texas

 Liberty Hill…Honoring the Past, Embracing the Future

 Small Town, Big Heart

 Country Days & Starry Nights

As city staff brainstormed ways to market Liberty Hill’s increasingly revitalized downtown better, they asked themselves, “What is our city and downtown known for?”

For many residents, it was Liberty Hill’s smalltown feel that drew them here, something they didn’t think was reflected in the city slogan, Freedom to Grow. “The meaning behind it wasn’t ‘freedom to grow our town,’ it was more about personal freedom,” says Katie Amsler, director of community engagement and communications. “But that interpretation wasn’t always clear. Every time we would use the slogan, people would say, ‘We don’t want to grow, we like our small town,’ ”

Along with the Downtown Revitalization Committee, she and her team set out to create a slogan that would capture Liberty Hill’s identity better a close-knit, small-town community and foster an effective downtown marketing campaign. In October, they asked the community for slogan suggestions via the city’s Facebook page. “As this town grows, we’re very interested to know what our residents want. We also want to make sure they are the ones directing our growth and the way we manage it,” Katie says.

Residents had the chance to vote on their favorite slogan at the Christmas Festival. The top pick Small Town, Big Heart was reviewed by the Downtown Revitalization Committee and adopted by the City Council on December 28. “Small Town, Big Heart it really rang true,” Committee Chair and Agape BBQ co-owner Lonnie Wendling says.

“IT ENCAPSULATED THE HEART OF LIBERTY HILL, WHAT LIBERTY HILL IS TO ITS COMMUNITY, AND HOW WE TREAT EACH OTHER AS RESIDENTS AND BUSINESS OWNERS.”

He adds that a slogan is key to establishing Liberty Hill’s brand as the city seeks to develop the downtown into a vibrant destination for citizens and visitors. “If you look at places like Fredericksburg, Marble Falls, Salado, or Bastrop, they’ve done a good job in their own way of clarifying their identity and building their brand. It’s important to establish both early on so we’re not just meandering into the future. It reflects how we identify ourselves and now is the perfect time since the city is going through tremendous growth. If that growth not managed properly, we may lose our identity.”

EVEN IF YOU HAVE ALREADY STARTED ON OR FAILED TO KEEP YOUR NEW YEAR’S RESOLUTIONS, IT’S NOT TOO LATE TO ADD SOME LIFESTYLE CHANGES FOR A HEALTHIER, MORE JOYFUL 2023.

by Charlotte Kovalchuk

23 Ways to Make 2023 Your Best Year

GET MOVING

From dance parties to martial arts to pickleball matches with friends, exercising doesn’t have to be a chore. Find an activity you enjoy that will get you excited to exercise.

EAT HEALTHIER

Healthy eating has many benefits, including boosting immunity, strengthening bones, and lowering the risk of heart disease, type 2 diabetes, and certain cancers.

SPICE IT UP

Make time in the kitchen a culinary adventure by cooking something new each week. It can be easy to stick to tried-and-true recipes, but branching out into different cuisines can lead to a newfound love of dishes like sushi or borscht (a popular Ukrainian soup with beets and other vegetables).

GET SCREENED

According to MyHealthfinder, getting health screenings is one of the most important things you can do for your health they help find onset medical problems and may allow doctors to treat them more easily. Screening for conditions like diabetes, certain cancers, high blood pressure, or high cholesterol often depends on your age, gender, and medical history.

SET BOUNDARIES

“Good boundaries bring relief to the grief of letting other people’s opinions, issues, desires, and agendas run our life,” Lysa Terkeurst writes in Good Boundaries and Goodbyes. Healthy boundaries can include how comfortable you are with touch handshakes v. hugs as well as time boundaries that ensure you don’t over commit.

GET ENOUGH REST

Getting enough sleep is important for healthy brain function and a lower risk of medical problems. The CDC recommends eight to 10 hours of sleep for teens, seven hours for adults, and seven to eight hours for those 65 and better.

READ MORE

In I’d Rather Be Reading, Anne Bogel writes, “Books shape, define, and enchant us. Books prompt us to spend pleasant hours alone and connect us with fellow readers. They invite us to escape into their pages for an after-

noon, and they inspire us to re-imagine our lives.” Liberty Hill has several literary escapes, including the library, which has more than 30,000 books, DVDs, and games; free electronic books and databases, public computers, and public wi-fi. They also have an adult book club and monthly teen and adult craft evenings.

PRACTICE GRATITUDE

Bible teacher Henry Allen Ironside said, “We would worry less if we praised more. Thanksgiving is the enemy of discontent and dissatisfaction.” Practicing gratitude helps us celebrate the present and become more compassionate and generous. Express your gratitude by sending a thank-you note to a friend, keeping a gratitude journal, or praying a daily prayer of thanksgiving.

MANAGE BUSYNESS

"Our brains often use busyness as a way to avoid things we don’t want to commit to," Judy Lester with CPB Coaching says. She recommends doing a mind dump and putting everything you need to get done on paper. “After listing everything you have to do, it’s helpful to put a letter next to it: A is absolutely necessary. B would be great if I could do it, and C is I hope I can fit this in.”

SAVE MONEY

Start your journey to financial freedom by 1) creating an emergency fund for things like unexpected medical expenses that require hospitalization or a broken air conditioner in the middle of summer.

2) Save 15 percent of your income.

3) Save first, not last. Most people will spend their paycheck on everything they need and only save if anything is left. Financial planner Stephen Benold says, “If you wait to make it last instead of first, you’ll wind up not saving at all or not enough.”

Explorehobbiesnew

ADOPT A PET

From exercise companion to stress reliever to social connector, pets play many roles in benefiting our mental health. Williamson County is full of organizations waiting to help you find the perfect furry companion, including the Wilco Animal Shelter, Georgetown Animal Shelter, Living Grace Canine Ranch, Texas Humane Heroes, and Harley’s Angels.

Find whatever it is that fills your life with joy scrapbooking, taking a martial arts class, joining a book club, learning an instrument, or writing poetry.

Practice mindfulness

Taking time to be still and pray while reflecting on the things that have a positive or negative effect on you allows you to be more present and find peace during hectic schedules.

Start a journal

Taking time to reflect on each day reduces stress and provides an opportunity for emotional catharsis that can help you understand your thoughts and feelings more clearly.

Take a personality test

Start a journey of discovery by taking a personality test like Enneagram or Myers-Briggs that can help you understand your strengths and gaps and become your best self.

GO GREEN

To move toward a life with less waste, carry a reusable water bottle and bring your own grocery bags to the store to cut down on landfill garbage and plastic plaguing the oceans. When eating out, turn down things you don’t need like straws and extra napkins. Use your own utensils for takeout and forego pre-packaged plastic forks and spoons. Another way to reduce your footprint is by recycling cardboard boxes, paper goods, plastic bottles, beverage cans, jugs, and lids.

VOLUNTEER

Whether walking dogs at an animal shelter or giving rides to seniors, giving back to your community provides a sense of purpose and improves mental and physical health. Liberty Hill has many organizations where you can donate your time, including the library, Operation Liberty Hill, Hope House, L4 Cares, Meals on Wheels, and youth coaching (football, cheer, soccer, basketball, and more).

TRAVEL MORE

Be a tourist in your own city and check out local attractions like the sculpture garden, library, Terry Tune's Art Yard, Indian Mound Ranch, and Garey Park. Or extend your travels beyond the city limits and visit destinations like the Robinson Family Farm in Temple or one of the five caves that make up the Texas Cave Trail. For more trip ideas, check out our regular Worth the Drive column.

DISCOVER YOUR HERITAGE

Researching your family history can help you build a stronger sense of identity. The Williamson County Genealogical Society helps individuals research and compile family histories. Members also host informal genealogy discussions every month to answer questions and celebrate successes.

WilliamsonTxGenealogy.org

TAKE A BREAK FROM TECHNOLOGY

The average American spends about seven hours looking at a screen each day. Unplugging from electronics can do wonders for your well-being as well as relationships. Consider turning off your phone after a certain time at night, or taking a whole day off from technology to rest and recharge.

MAKE MEMORIES

Spend more time with loved ones this year, whether attending one of Georgetown’s many events or chatting over a cup of coffee. Judy Lester says, “Being present mentally and physically with other people is one of the greatest gifts you can give and at no cost at all.”

 Feb 22: Public Stargazing Night 7pm to 9pm at Garey Park. Register at parks.georgetown.org/ gareypark/

 Every Saturday: Old Town Leander Farmer's Market. 9am-1pm at 203 W Broade St, Leander

BUILD COMMUNITY

Getting to know your neighbors and building connections are what Liberty Hill is all about. With 40 special interest groups ranging from fitness to games to dining out, Newcomers & Friends of Georgetown strives to create connections with anyone living in the Central Texas area. Open to residents everywhere.

GeorgetownNewcomers.com

SPREAD KINDNESS

Make the world a kinder place by donating blood, being a friend to a lonely neighbor, leaving quarters at a laundromat or vending machine, or donating a book to the nearest Little Free Library. For more kindness inspiration, visit randomactsofkindness.org

It’s Kitten Season

Every spring and summer during kitten season, well-meaning cat lovers bring in kittens they stumble across in their community. This not only causes overcrowding for shelters but creates a vacuum effect that results in new cat colonies in the area. Instead of “rescuing” these furry friends, citizens are encouraged to participate in the Wilco Regional Animal Shelter’s Trap/Neuter/Return program, which is designed to lower the number of community cats while allowing them to continue living in their natural environments. “Much like returning a lost pet to its family, returning cats to their home environments is what is best for them too; if they are healthy, that is where cats are most comfortable and happy,” Shelter Community Programs Coordinator April Peiffer says. “Through the TNR program, we are working collectively to reduce the number of cats living on their own and reproducing. Left to their own devices, a single unspayed female cat can give birth to 20,000 kittens in just five years’ time.”

Reducing the community cat population by simply removing them is ineffective because it leaves the resources of that area open for the next group of cats to occupy, April says. "The Trap/Neuter/Return program gives people the opportunity to contribute to lowering the number of cats living on their own in our communities by trapping them and bringing them to us. We neuter the cats, then the person helping returns the cats to the location they were trapped, essentially

returning them to their home environment.”

During last year’s kitten season— April to August—about 13 percent of the cats and kittens who entered the shelter from the county were found in and around Liberty Hill. “If more residents utilized our Trap/Neuter/Return program, we could stabilize the community cat population in that area, leading to a decrease in the number of litters in that area,” April says.

GET INVOLVED

Free-roaming community cats that make their homes in Liberty Hill, Round Rock, Cedar Park, Leander, Hutto, and the unincorporated areas of Williamson County can be brought to the shelter for free spay/

by Charlotte Kovalchuk

neuter through the shelter’s TNR program. Residents may make an appointment, bring the cat to the shelter to be spayed/neutered, and pick the cat back up to return the animal to the place it was originally found. While under sedation, the cat’s ear is tipped slightly so others in the community can easily see they have been neutered. “All of this helps to control the cat population and lower shelter intake and euthanasia rates,” April says.

Scan the code or email wcras@wilco. org to learn more about the TNR program.

What should I do if I find a kitten?

People who find kittens are encouraged to look at the situation before bringing them to the shelter. For the most part, kittens are being cared for by their mothers, even if she isn’t close by when the kittens are found. Momma cats are typically either out looking for food or may be hiding from the people in her space. “Kittens are best cared for by their mothers, and we encourage people to evaluate their needs before bringing them to us,” April says. Are the kittens healthy and not in any immediate danger? If so, and if they are still nursing, they should be left alone. If the kittens are unhealthy, in immediate danger, or have been weaned from their mother, they should be brought to the shelter so staff can get them vaccinated, microchipped, and spayed or neutered, then adopted out to loving families.

by Emily Tilly

Beneficial Eating for the Healthiest YOU

In the early part of the year, it is not uncommon for conversations around dinner tables or in the breakrooms to focus on changes in our eating habits. New diets emerge primarily from a few key sources research by doctors and dietitians who discover something beneficial to the body, food trends that gain public interest, and modifications to existing diets that propose to extend the intended effects using more or fewer options.

HOW TO CHOOSE A DIET

First, when choosing a diet or eating plan, it is important to remember not every diet is not for every person so it is best to consult with a professional. Your doctor or dietitian may consider your size, weight, gender, activity level, and metabolic rate, as well as chronic diseases you have or for which you may be at risk.

Katie Greenhill, RD/LD is a registered and licensed dietitian with a wealth of experience with styles of eating that provide the greatest benefits for the average person. The following diets promote longterm health and weight loss that is sustainable over time, and may curb the onset of some chronic diseases.

It is important to notify your doctor that you are considering a change in eating habits Katie explains. “See your doctor to get blood work done and share updates about chronic conditions or anything similar. Then take that information to a dietitian and communicate what your goals are. The dietitian can make educated suggestions based on body type, lifestyle, and the physical data and blood work from the doctor.” She says these consultations are especially crucial when considering more restrictive or elimination diets such as Keto or Whole30. It is also important to keep up with routine monitoring to track nutrient levels.

When looking into the all the diets out there, the number of options can be overwhelming. It seems as if a new idea takes the nation by storm in every new year.

THE VEGETARIAN DIET

A vegetarian diet is a long-term style of eating that is considered sustainable and is linked to various health benefits. Most people who follow a vegetarian diet do not eat meat, fish, or poultry. Others may include or exclude eggs, dairy, and other animal products. According to healthline.com, the most common of these include:

 Lacto-ovo-vegetarian: Eliminates beef, fish, and poultry but allows eggs and dairy products.

 Lacto-vegetarian: Eliminates beef, fish, poultry, and eggs but allows dairy products.

 Ovo-vegetarian: Eliminates beef, fish, poultry, and dairy products but allows eggs.

 Pescetarian: Eliminates beef and poultry but allows fish and sometimes eggs and dairy products.

 Vegan: Eliminates beef, fish, poultry, eggs, and dairy products, as well as other animal-derived products, such as honey.

 Flexitarian: A mostly vegetarian diet that incorporates occasional beef, fish, or poultry.

To avoid possible negative effects of switching to vegetarian, it is important to consume enough plant-based protein, maintain a healthy level of B12 (mainly found in meat an over-the-counter supplement may help), and avoid using too many meat analogues or meat substitutes as these may be highly processed and could contain a large amount of additives.

THE MEDITERRANEAN DIET

Katie's preferred diet is Mediterranean. “The Mediterranean diet consists of mainly whole foods including lots of fruits, vegetables, and whole grains. Research has proven that a diet high in these foods decreases your risk of developing chronic illness such as heart disease, kidney disease, diabetes, and cancer. The Mediterranean diet also closely aligns with the U.S. Department of Agriculture dietary guidelines, which are backed by years of evidence-based research.” (dietaryguidelines. gov)

In countries that border the Mediterranean Sea Greece, France, Spain, and Italy researchers took note that the people in these areas were exceptionally healthy and had a low risk of many chronic conditions. There are no rules for how to follow the Mediterranean diet, but it focuses on foods traditionally eaten in these countries. There are, however, a few general guidelines to help you establish a new routine that incorporates these foods. Some of the basics are listed at healthline. com

 Eat: vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, herbs, spices, fish, seafood, and extra virgin olive oil.

 Eat in moderation: poultry, eggs, cheese, and yogurt.

 Eat rarely: red meat, sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils, and other highly processed foods.

HOW SHOULD MY PLATE LOOK?

Katie and the FDA both recommend using Myplate.gov as a tool to help ensure you are getting the correct amount of nutrients from each food group based on the Dietary Guidelines for Americans.

I’M READY.

by Charlotte Kovalchuk and Ann Marie Kennon

What Makes a "Texan"

EAT LIKE A TEXAN

Texas’ culinary legacy has various cultural influences, including “traditional foods of the Cajuns (crawfish, gumbo, and catfish), Germans and Czechs (kolaches, schnitzels, and smoked sausage), African Americans (fried chicken and stewed greens), and, perhaps most intrinsically, Mexicans,” according to How to be a Texan by Andrea Valdez. Today, what makes Texan food unique is its Tex-Mex cuisine a combination of Texan and Mexican cuisines that feature menu items like queso, fajitas, and nachos and barbecue.

First, it is important to know not all food on a grill is “barbecue,” and just pouring a red, tangy sauce on it doesn’t make it so. Confuse the two and you risk losing your Texas membership card.

For barbecue, one piles coals or wood to the side or in the center, spreads the meat around the grill top, and closes the lid. Cooking meat in this way is a slow process, used for large cuts, and can take a half-day or longer. Conversely, when you grill, you put the meat right over the fire (direct heat) for a quicker cooking time. This is appropriate for smaller cuts burgers, steaks, and hot dogs.

And it’s not just about the food it’s the package. Barbecue is family, a welcoming place, and positive energy…it’s Texas on a plate. John Brotherton, the owner of Brotherton’s Black Iron Barbecue in Pflugerville and Liberty Barbecue in Round Rock, is a quintessential Texan when it comes to his love of barbecue culture “Barbecue is a food that brings people together. It’s something you enjoy with family

and friends. Growing up, we had backyard grills and families that gathered around them. It is about nostalgia, which takes us back to our parents, grandparents, and good memories. And really, no one ‘gets together’ for a salad.”

TALK LIKE A TEXAN

Brush up on your Lone Star lingo with these terms, sayings, and correct pronunciations:

 Y’all • Contraction of you and all

 Howdy • Friendly 'hello'

 Fixin’ta • Getting ready to do something

 Ov' yonder • Over there

 I reckon • I think

 This ain’t my first rodeo • This isn’t the first time I have done this.

 I don’t cotton to that • I don’t like that.

 Who stuck the burr under your saddle? • Why are you so irritated?

 Don’t mess with Texas • Before it became a slogan about Texas’ toughness, it was an anti-littering campaign by TxDOT.

 Bexar • Pronounced like bear

 Boerne • BUR-nee

 Buda • BYOO-duh

 Manor • MAY-ner

 Nacogdoches • Na-kuh-DOH-chuhs

 Pedernales • Per-den-AL-es

 Waxahachie • Wahks-uh-HATCH-ee

A BIRTH CERTIFICATE?

LOVE FOR THE LONE STAR STATE YOU NOW CALL HOME? BUYING YOUR FIRST PAIR OF COWBOY BOOTS OR TAKING A PICTURE IN A BLUEBONNET FIELD? WHETHER YOU GOT HERE YESTERDAY OR WERE BORN AND RAISED WITH A FAMILY TREE FULL OF GENERATIONS OF LONE STAR LOCALS, HERE’S WHAT YOU NEED TO KNOW ABOUT BEING A TEXAN.

RITES OF PASSAGE

 Take a photo in a bluebonnet field. Visit bluebonnet meccas like Burnet, Ennis, and Willow City Loop in late March and April. Your best photo times are 8-10am, and an hour before sunsets. Check for no trespassing signs.

 Buy cowboy boots. Whether visiting a festival or dance hall, these are a staple of Texas attire.

 Celebrate homecoming. Every year, high school and college alumni “come home” to greet long-lost friends and beloved teachers as they join in the fall celebration of school spirit. It grew from an alumni reunion into a full week of school spirit festivities, including the most ex-

TEXAS BUCKET LIST

 Dance at Gruene Hall. Grab your boots and plan your next night out at Texas’ oldest dance hall. Built in 1878 in the German farming community of Gruene, now part of New Braunfels, Gruene Hall is a tourist destination and music venue for established and up-andcoming artists, as well as a proving ground for former new talents like George Strait, Hal Ketchum and Lyle Lovett.

 Stargaze. The stars shine brightly over Texas state parks. Get away from city lights and take in the best night sky views around at parks with very dark skies, including Big Bend Ranch State Park and Enchanted Rock State Natural Area.

travagant, Texas-sized tradition mums. Mums have transformed into massive floral creations covered with ribbons, bells, glitter, lights, football trinkets, and stuffed animals.

 Celebrate Juneteenth. Traditionally recognizes the end of slavery in the United States. In 1980, Texas was the first to declare Juneteenth a state holiday. In 2021, in an ever-evolving celebration of common bonds of freedom, June 19 was named a federal holiday.

 Survive cedar fever. Central Texas is one of the allergy capitals of America, with allergy sufferers seeking shelter from the outdoors every time cedar season rolls around from December to February.

 Visit the Alamo. “Remember the Alamo” the battle cry during Texas’ war for independence from Mexico that made the historic site in San Antonio one of the most famous places in Texas.

 Float the river. One of the best ways to cool off during 100-degree summer days. Some popular tubing spots include the Comal, San Marcos, and Guadalupe rivers.

 Tour the Texas Capitol building. Located in downtown Austin, this historic landmark is home to the Texas Legislature and governor offices.

APHRODISIAC THE WORD ITSELF MEANS

love...

FROM APHRODITE, THE GODDESS OF LOVE.

THE MOST ROMANTIC MEALS—IN CASE YOU'RE THINKING ABOUT VALENTINE'S DAY—ARE OFTEN THE ONES YOU MAKE AT HOME.

EVEN BETTER IF IT’S SOMETHING YOU CAN SHARE FROM THE SAME BIG PLATE (OR STRAIGHT OUT OF THE PAN) TOGETHER.

SCIENCE TELLS US THE FOODS IN THESE RECIPES CAN HELP CREATE AN APPROPRIATE MOOD FOR YOU AND YOUR SWEETHEART.

Aphrodisiac Fare

CHICKEN-FRIED OYSTER SANDWICH

Putting a little bit of southern spin on it, may give you the courage to try them.

INGREDIENTS

• 1 cup buttermilk

• 1 tablespoon sriracha chili sauce

• 2 cups all-purpose flour, for dredging

• 2 cups finely sliced romaine lettuce

• Vegetable oil, for frying

• 12 jumbo oysters, shucked

• 4 rolls or buns

• Pinch kosher salt

Combine buttermilk and chili sauce and mix well. Soak the shucked oysters in the mixture and refrigerate; overnight if you can.

Preheat the vegetable oil to 350 degrees F.

Pour the flour out onto a plate.

Gently remove the oysters one by one from the buttermilk, being careful not to tear them, and lay them quickly in the flour. The excess buttermilk will help for the delicious crunchy bits so don’t worry about making a mess.

Cover the oysters completely with flour, using clean hands, and gently press them down to make sure they are completely coated. Remove from the flour, shaking off the excess, and place them in the fryer. Cook until nicely browned, just past golden (think of your favorite fried chicken).

While the oysters are cooking, toast the insides of the buns and set aside. Transfer the oysters to a paper towel-lined plate to drain, and season with the salt.

Spread tartar sauce on both sides of the buns. Place the oysters on the bottom half then top with shredded romaine.

CHILE-INFUSED HONEY

The intense flavor of this honey is great for salad dressing, meat marinades, cheese dip, or even on ice cream.

INGREDIENTS

• 4 dried chipotle chiles

• 6 dried chiles de árbol, divided

• 1-1/2 cups wildflower honey (about 1 lb.) • 1/4 teaspoon kosher salt

Place all the chipotle chiles and 5 of the chiles de árbol in a mini food processor. Pulse until chiles are coarsely chopped.

Combine chile mixture, honey, and salt in a small saucepan over medium-low heat; cook 15 minutes, keeping temperature under 180°F.

Remove pan from heat; cool 1 hour.

Place remaining chile de árbol in a 2-cup glass jar with a sealable lid. Strain honey mixture through a fine sieve into jar, discarding solids. Seal jar, and store honey at room temperature.

FOOD FACT

Honey never spoils as long as you keep the air out.

The acid content is so high that bacteria is not able to survive and multiply.

High acidity comes from the high concentration sugar, with only 1/5 of the original water content.

If you leave your honey unsealed, it will absorb water from the air and create a less acidic environment where bacteria can thrive.

Bottom line: If you want to keep any honey good forever, keep a lid on it.

BLUSHING POMEGRANATE CHICKEN

INGREDIENTS

• 2 lbs sweet potatoes, peeled and quartered

• ¼ cup olive oil

• 3 ½ pounds bone-in chicken pieces

• 1 cup pomegranate juice

• ¼ cup sherry vinegar

• 1 tablespoon brown sugar

• 1 teaspoon ground ginger

• 4 cloves garlic, crushed

• 1 teaspoon salt

• ¼ teaspoon black pepper

• 1 bunch green onions, sliced

• ¼ cup pomegranate seeds

Arrange sweet potatoes and chicken in a 9x13” baking dish. Mix pomegranate juice, sherry vinegar, olive oil, brown sugar, ginger, garlic, and salt and pepper. Pour over chicken and sweet potatoes. Cover, and marinate for 1-2 hours, turning once.

Preheat oven to 350°F. Bake, uncovered, 45 minutes, or until chicken and sweet potatoes are cooked through. Baste with cooking juices several times while cooking. Sprinkle with green onion and pomegranate seeds, serve over hot rice.

I Always Knew I Had Superpowers

Iam going to drop some science on my dear readers and gently request that the world get over my love of french fries.

I recently validated that I am a SuperTaster. No, it doesn't mean that I have a fancy palate. Instead, what I have suspected for a while, and some reasonably legitimate websites finally confirmed I have scientific proof that I hate vegetables.

I am, in fact, not lazy or entitled or ill-informed. I eat a lot of plant matter and know corn is really a grain and potatoes are a starch and beans are legumes. I also know I have to eat yucky green stuff to really make it count.

But... I am in my 50s and if one more person tells me I should eat more vegetables, my head will explode. Not because I disagree, but because...again... I am in my 50s and Thanks. I’ve. Heard.

Incidentally, I also am aware I should exercise more so humankind can give that a rest too. This or that special diet or workout is not the magic bullet I’ve been missing all my life, so, sorry-not sorry. When I go out for lunch, it will not be salad. When I travel internationally, I WILL find a McDonald’s with food I know and love. Just sayin’. Anyway, science tells me due to many factors; greater number of receptors, what my mother ate when I was in utero, and even my DNA, predispose me and my super taste buds to find bitter flavors (and some sweet and spice flavors) literally unpalatable.

Apparently not liking things is a reflex, not a preference. A long time ago, we animals developed distastes to protect from dangerous or toxic things. PrecisionNutrition.com says, “Much of the modern work in the genetic basis of taste starts with a substance called PROP6 (6-n-propylthiouracil). Some people, it seems, find this substance over-

whelmingly bitter. Others literally can’t taste it. At all.” Plus, when I say Propylthiouracil, I sound so smart!

So I’m one of the 25 percent of people for whom these alkaloids make some foods taste awful grapefruit juice, kale, tonic water, dry wine, broccoli, dark beer, Sicilian olives, and the like. My superpowers say, “nay nay” to those. E.g., if you make 3 gallons of spaghetti and put a bell pepper in it, all I will taste is pepper and I will make a face.

My mom insisted if I just tried the broccoli enough times, I would “get used to it.” I never did, and at least now I know why. So, thank you, Science, for giving me justification to ignore the eye-rolling when I say, “No thank you” to the green lumps in the casserole.

Still, with help from non-PROP6 people who are fortunate enough to enjoy cruciferous torture instruments in their salad, I did learn to cook broccoli because my son really loves it. Definitely got that DNA from his father.

Still, I promise to “complement and cushion” the stuff he does think is gross as smart mom-chefs have recommended so he might get used to more food. I also promised myself we wouldn’t have the nightly battles I had as a child you-have-five-minutes timers, and you’lleat-it-for-breakfast ultimatums.

I suppose the point of all this is just a nice way of: 1. reminding myself, and maybe some others, to stop fussing over the obvious. We can start with vegetables and maybe someday we can all stop fussing at each other about Tweets or vaccines; and 2. maybe we can give our kids a break when they say pork chops or peas are disgusting. I like them, but I won’t presume to know which alkaloids make my son crazy either.

Meanwhile, this Quarter Pounder is delicious and so far “I’m lovin’ it!” in ten countries and counting.

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