Uvalde-Leader News Prime Life

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October/November 2019

FREE

MY SELF: AN AUTOBIOGRAPHY OF SURVIVAL BY KELLEY KITLEY

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Walk

Your Block for Health

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Community Health Development, Inc. www.chdi4hea1th.org

Family-Oriented Health Care Medical & Dental Behavioral Health Pharmacy Lab &X-Ray Immunizations Reproductive Health

Canyon Health Center

Fitness Center Teaching Kitchen Health Education Outreach Disease Screening & Management

Rolling Hills Health

Our Health/ Nuestro Centro de Salud

Camp Wood 830-597-6424 M,T, Th, F: 8:00 a.m. – 5:00 p.m.

Wed: 10:00 a.m. – 7:00 p.m.

Uvalde 830-278-7105

M & W: 8:00 a.m. – 7:00 p.m.

T, Th: 8:00 a.m. – 5:30 p.m.

Sat: 8:00 a.m. – 5:00 p.m.

Leakey 830-232-6985 M, T, Th, F: 8:00 a.m. – 5:00 p.m.

Wed: 10:00 a.m. – 7:00 p.m.

Center for Community Wellness Dental Department Fitness Center Uvalde 830-278-3765

. p.m.

M, W: 8:00 a.m. – 7:00 T, Th, F: 8:00 a.m. – 6:00 p.m.

Uvalde 830-278-3985 M – Th: 6:00 a.m. – 8:00 p.m.

Fri: 6:00 a.m. – 7:00 p.m.

Sat: 8:00 a.m. – 2:00 p.m.

Most insurances, Medicare, Medicaid & CHIP are accepted.

contents

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Breast Care

...taking care of yourself include your breasts. Don’t smoke, limit your alcohol intake, exercise, maintain a proper weight, do your monthly self-breast exams, annual mammograms after 40, wear a good fitting, quality bra and watch your caffeine intake.

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Recipe

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DIY Project

Caramel Apple Nachos

Coffee Cup Holder

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17

Exercise

Walk Your Block for Health 10

Pets

Tick Prevention

Women's Expo

Uvalde Memorial Hospital

Cover photo: Thomas Kubik TK Photography

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Recipe

Sweet Potato Ice Cream Sandwiches 13

Recipe

Brussel Sprouts 14

Kelley Kitley

Guest Speaker at the Expo 15

Gardening

Fall Vegetable Gardening

Rogelio Ramirez, MS, DC Margaret M. Ramirez, BS, LMT

Regular chiropractic care can be the answer to your true wellness.

• Chiropractor

• Acupuncture • Massage Therapy • Aches & Pains • Accident Pain • Nutrition

To learn more about your God given ability to natural healing, call Dr. Ramirez at

119 E. Leona • 830-278-4880 527 N. Homestead Rd. • 830-900-7005

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LOCALLY OWNED INDEPENDENT NEWSPAPER—SINCE 1879 A LE ADER IN SOUTHWEST TE X AS

110 N. EAST STREET UVALDE, TX 78801 | Phone: 830-278-3335 | Fax: 830-278-9191

executive publishers Hal G. Fox & Suzanne Polk Fox

www.uvaldeleadernews.com

The Leader-News is available online www.uvaldeleadernews.com

managing editor Suzanne Polk Fox

copy editor

@uvaldenews

facebook.com/uvaldeleadernews

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is a production of the Uvalde Leader-News .

CREDITS

Chad Ruiz

This magazine in conjuction with Health - mind, body and soul, is published three times year, and is inserted into the Uvalde Leader-News and delivered to key locations throughout the newspaper’s Southwest Texas market area .

contributing writers

Publisher/Owner: Craig Garnett . . . . . . . . . . . . . . . . . . . . . . . . . cgarnett@ulnnow .com

Amber Marie Arevalos Amanda Bochain Shannon Brown Lily Cooper Michelle Fouchi Esneault Magen Daniella Golden Ann Jarema Rachel Leonard Juliane Morris Gavin Reese Shirin Mehdi Shannon Magee Steven Saham

art director

Dianne Waller design

Tra Pham production

Claire Thomas The information contained in Prime Life is intended for educational purposes only. A reader should never substitute information contained in Prime Life for the advice of a health care professional. Jumpstart Publishing, LLC and publishers of Prime Life, do not endorse or promote any of the products or services described in the pages of Prime Life and the publishers do not verify the accuracy of any claims made in the editorial or advertisements contained in Prime Life. Readers should not use the information in Prime Life for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Readers should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or have or suspect they have a health problem.

PL03Oct-V3

© 2019 Fox Printing & Creative Publishing, LLC, New Orleans, LA All rights reserved Printed in the USA by Fox Print Services (igofox.com)

Advertising Manager: Steve Balke . . . . . . . . . . . . . . . . . . . . . . . . . .sbalke@ulnnow .com Advertising Executive Heather Nobiling . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . hnobiling@ulnnow .com Advertising Graphic Design/Sales: Gloria Resma . . . . . . . . . . . . gresma@ulnnow .com

Uvalde Leader-News (SECD 654780) is an entirely locally owned, independent newspaper published every Thursday and Sunday. The newspaper’s address is 110 N. East Street or P.O. Box 740 Uvalde, Texas 78801. Second class postage paid at Uvalde, Texas. The policy of the present day Leader-News is a continuation of the statement made in 1898 by H.P. Hornby (1876-1948) and continued by Harry P. Hornby Jr. (1917-1978) and Mrs. Harry Hornby Jr. (1917-1995)

RADIATION ONCOLOGY

We believe your time and energy should be spent fighting cancer, not traffic jams.

Center for Cancer Care Quality

Care Compassion

Charles A. Brooks, M.D.

Board - Certified Radiation Oncologist

25 years of experience

1195 Garner Field Road Suite 100 Uvalde, TX • 830-278-6200 thecentersforcancercare.com

The mission of Uvalde Hospice Foundation is to provide assistance to the Uvalde Memorial Hospital Hospice Program, allowing them to provide quality and compassionate care without financial handicaps. This will give the Uvalde Hospice Staff the means to support the extraordinary end-of-life care by meeting many needs of hospice patients in Uvalde and the surrounding counties they serve.

Donations are tax deductible to the intent provided by law.

Donations can be sent to…

Uvalde Hospice Foundation 100 Roayl Lane • Uvalde, Texas 78801

Tru Hiatt Executive Director

“We’re like family here!”

Welcome to…

Amenities Private bathrooms • outdoor patios • multiple living & activity spaces • private dining room • nurse call monitoring system • beauty salon

Assisted Living

201 Ham Lane • 830-278-8220 • www.verandassistedliving.com

We accept Medicaid

Lic# 103846

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®

2400 E. Main • Uvalde • (830) 278-3344 Mon - Fri 7:30 a.m. - 6 p.m. • Sat 8 a.m. - 5 p.m.

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Recipe

Caramel

Apple Nachos

NUTRITION INFORMATION:

Amber Marie Arevalos

serving size ½ Calories: 595 Fat:35g Sodium: 19 Carbohydrates: 132.5g Fiber: 16.3g Sugar: 53.9g Protein: 16.1g Calcium: 159.2mg Potassium: 934.5mg

INGREDIENTS:  2 apples ( green Granny Smith, cored and sliced )  5 ounces caramel ( homemade )  1 tsp water  1/4 cup peanuts ( chopped, or remove for allergen free)  1/2 cup homemade granola or store bought

Halloween season is among us and we are all looking for a sweet treat to feed our little ghouls! This one is a simple twist on the classic caramel apple recipe. I found that most often when I gave my children caramel apples, most of the apple is left and all the caramel has disappeared. I decided to make it into a finger food and add my own homemade caramel sauce.

This not only allows for single servings, but also keeps it somewhat healthy. This recipe is so versatile and can even be made allergen friendly. Feel free to get creative with the toppings and watch the whole plate disappear!

C

auce S l e m ara

INGREDIENTS:  1 cup soft Medjool dates, pitted  1 tsp fresh lemon juice  1/4 cup almond milk, plus extra for desired texture  1 tsp vanilla extract  1 tbsp coconut oil DIRECTIONS 1. If you're using a standard blender or food processor, begin by soaking the dates in

water for 2 to 3 hours, until soft.

If you own a powerful blender, like the Vitamix, there's no need to soak because it will pulverize the dates easily!

2. Combine all of the ingredients in the blender and blend until smooth and creamy, adding extra almond milk if necessary, to drizzling consistency.

3. Adjust flavors to taste, and chill before serving.

DIRECTIONS 1. Prepare caramel sauce.

2. Prepare granola 3. Drizzle caramel over sliced apples top with granola and optional peanuts. Serve Other topping options include chocolate drizzle, mini chocolate chips, coconut shavings or any other sweet delight you can think of!

NUTRITION INFORMATION:

serving size ½ Calories: 360 Fat: 5g Sodium: 20 Carbohydrates: 87g Fiber: 7.8g Sugar: 76.3g Protein: 2.2g Calcium: 97.3mg Potassium: 812mg

4. Serve with sliced fruit or thin with extra water to drizzle over baked goods. Will keep chilled in the fridge for up to 3 days.

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Exercise

WALK Your Block for Health Getting In by Getting Out; It’s Right Out Your Door Juliane Morris

Famous American naturalist and "Father of the National Parks” John Muir said long ago: “I only went out for a walk, and finally concluded to stay out till sundown, for going out, I found, was really going in.”

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ikewise, author and professor G.M. Trevelyan wisely shared, “I have two doctors, my left leg and my right.”

It can be a bit daunting to find time to take a simple walk around the block, gifting us with a change of sights and sounds, perhaps a peek of nature, and the enjoyment of what happens in your mind when your body finds a rhythmic stride.

Walkable neighborhoods and workplace settings are gaining more attention not only to address environmental concerns about carbon footprint, pollution, noise, traffic and waste, but for overall human health. If you don’t have easy access to sidewalks, pedestrian-friendly streets and nature or sights, a creative solution might be just around the corner like hopping in

your car to go walking! Weather and safety permitting, taking a walk around the block provides remarkable benefits to our health, our Earth, our communities and yes even our finances. It’s a great way to get moving without feeling like you’re really exercising. Just be sure you’re sporting appropriate footwear.

A walk around the block in fresh air can improve blood pressure, aid digestion, increase relaxation and energize the body and the brain, clearing your head and mentally transitioning between tasks and items that need our cognitive energy.

Walking is considered to be an anti-depressant by many mental health professionals, is shown to increase creativity and some new studies are providing evidence that regular walking may delay or L i v e s

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help avoid the onset of some dementia diseases.

Keep in mind that walking offers many similar benefits as traditional aerobic activity, with calorie burning, and lowered blood pressure, resting heart rate and cholesterol levels, along with increased cardiac output, capillary density and nutrient/oxygen delivery. There’s also less joint wear and tear, musculoskeletal injury and raised cortisol. Walking is one of the safest and most effective aerobic activities we can do.

Whether done in solitude or with friends, family members or a dog or two, walking around the block is quality time for yourself. You don’t even have to wear your athletic attire, and an impulsive or scheduled 10- to 15-minute walk can be the perfect transition between tasks at home or the office.

A walk around the block in fresh air can improve blood pressure, aid digestion, increase relaxation and energize the body and the brain.

THANK YOU FOR BEING OUR CUSTOMERS. WE ARE PROUD TO SERVE YOU. We take pride in the fact we are an original family bank serving families in Uvalde and Southwest Texas for 112 years.

“We want you to have the best.”

Back row: Consumer Lender VP – Ramon Castro, Account Services – Amber Cangemi, Ashley Rodriguez, Carissa Velasquez, Universal Banker – Frank Aguilar, Account Services – Belinda Arreola, Maria Vasquez, Online Banking Manager – Arely Salazar, Account Services – Josh Haby. Middle Row: Account Services – Lizbeth Velasquez, Universal Banker – Robin Guldenpfennig, Account Services – Dawn Jacobi, April Reyes, Rebecca Gutierrez, Laura Donalson, Michelle James Front: Retail Operations Manager, SVP – Roxanne Hernandez, Account Services Supervisor, AVP – Elizabeth Landry

200 East Nopal Street Uvalde, TX • 830-278-6231

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Branches: camp Wood • carrizo springs • concan • Leakey • saBinaL • Utopia • main street • UvaLde

In honor of National Breast Cancer Awareness month in October... year this event was the first of its kind in our area and attendance exceeded 500. The Expo is open to the public and will attract women of all ages and backgrounds.

Uvalde Memorial Hospital is hosting a Women’s Health Expo to take place on Tuesday, October 8 at the Ssgt. Willie de Leon Civic Center from 5:00pm – 8:00pm. Our focus is not only on breast cancer awareness but overall women’s health and encouraging women to take an active approach to their healthcare. Last

Event Agenda 5:00 PM: Registration, booths open for shopping 6:00 PM: Physician Expert Panel; booths remain open Five doctors, specializing in a variety of areas of women’s health take the stage to candidly answer attendees’ questions.

6:30 PM: Keynote Speak-

NIE newspapers in education

er- Kelley Kitley; Proudly Sponsored

by First State Bank of Uvalde; booths remain open 7:30-8:00pm: Meet & Greet and Pictures with Kelley Kitley; booths remain open Vendors A variety of vendors will be present ranging from health, nutrition and fitness, to fashion, beauty and jewelry.

T-Shirts A limited number of T-shirts will be available for purchase on the event day for $20.

MISSION STATEMENT ULN Newspapers in Education is committed to enhancing literacy among school-age children through the use of the Uvalde LeaderNews as an enrichment tool in the classroom. Utilizing the pages of the local newspaper, teachers bring real-world experiences to the subjects they teach. ULN Newspapers in Education, organized as a 501(c)(3) non-profit entity, partners with area businesses, civic groups and private donors who purchase the subscriptions that allow teachers to use the newspaper as a dynamic educational resource.

WHAT IS NEWSPAPERS IN EDUCATION AND HOW DOES IT BENEFIT THE CLASSROOM? The program provides newspapers and curriculum additions as an educational supplement for students in Uvalde, Batesville, and Knippa. Newspapers can be utilized to teach many subjects and at many skill levels.

Examples include: using a story as a prompt to create a unique version of the tale and working consumer mathematics problems using classified advertisements. The newspaper can also make government more relatable through reports of city council and various board meetings.

In addition to the newspapers delivered to classrooms, teachers can access online curriculum aids, with streaming video and audio modules available for parents and children. Subjects covered range from English, science, and social studies to subjects including anti-bullying, health and fitness, critical thinking, and journalism.

College preparation and study guides are also available.

For younger students, NIE flash cards may be requested, in addition to the lessons, historic photographs and classroom visits provided by NIE Coordinatro Olga Charles.

The goal of the Newspapers in Education program is to help local newspapers foster community involvement, critical thinking, and decision-making skills in school-aged children. These skills can help children grow up to be successful members of the community and make better life decisions.

Newspapers are provided by donations from individuals and businesses. To be a sponsor please contact Olga Charles, NIE Coordinator 830-278-3335 or email ocharles@ulnnow.com.

L i v ee Sponsorships ss W W ee ll ll LL iistart vv ee ddat $14.

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“ImprovIng the qualIty of lIfe of older adults” To care for those who once cared for us is one of the highest honors and one which should not be taken lightly.

FREE consultations!

• • • •

Admissions 7 days a week for Short and Long Term Care Guided Tours Throughout our Facility Respite Stays Are Available Assistance with your Gladys Gonzalez Director of Admission Insurance Concerns & Marketing

Uvalde HealtHcare & reHabilitation center “ImprovIng the qualIty of lIfe of older adults”

535 N Park St. | Uvalde, TX 78801 |admissions@uvaldenr.com 830-278-2505 | www.uvaldehealthcarerehab.com

JOE’S PLUMBING SERVICE Complete Concrete Septic Tank Installation Septic Tank Pumping Repairs – Drains Cleaned – Leaks Fixed New Construction – Remodeling – Commercial Plumbing – Video Inspection & Sewer Line Locating – Main Line Jetter Service – Sewer Lines Replaced – Slab Leaks – Aerobic Systems Repair – For All Your Plumbing Solutions

We rent out Port-a-Potties Call for prices Lic# M18484 Backflow Preventer #BP0017642 Installer II #OS0027723

FREE ESTIMATES

P.O. Box 1672 | Uvalde, Texas | 830-275-3545 | 830-278-8457 www .joesplumbingtx .com

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Yield: 8 Sandwiches Active Time: 20min Baking Time: 10min

Recipe Amanda Bochain

Sweet Potato Ice Cream Sandwiches INGREDIENTS: Ginger Cookies  2 ¼ cups flour  2 tsp ginger  1 tsp ground cinnamon  ¼ tsp cloves  ⅛ tsp ground white pepper  ¼ tsp salt  ¾ cup butter  1 cup brown sugar  1 egg  1 tsp vanilla extract  ¼ cup honey  2 tbsp white sugar Sweet Potato Ice Cream  2 cups sweet potato, baked and mashed  2 cups evaporated milk  ¼ cup honey  1 tsp vanilla extract  ⅛ teaspoon salt

DIRECTIONS: 1. Begin by making the sweet potato ice cream. Place all the ingredients for the sweet potato ice cream in a blender and puree until very smooth. Let the mix blend for a few minutes to make sure it is nice and smooth.

2. Pour the ice cream mix into an ice cube tray or just a small, shallow bowl then place into the freezer. Freeze the mix for at least 4 hours or longer.

3. Once the mix is frozen solid, place it back into the blender and blend until thick and smooth. The consistency will be like soft serve ice cream. Refreeze in a loaf pan for 30 minutes so it is scoopable.

4. In a stand mixer, cream the butter and brown sugar until light and fluffy. Scrape down the sides of the bowl to ensure all the ingredients are well mixed.

5. Add the egg and vanilla extract and mix until fully combined. Add the honey, and mix again.

6. Add the flour, ginger, cinnamon, cloves, white pepper, and salt to the bowl and mix on low speed until a smooth dough forms.

7. Scoop the cookie dough using a small ice cream scoop to make even, round cookies (the scoop should be about 1 ½ tablespoons). Place the cookie dough balls in a bowl with the remaining 2 tablespoons of sugar and roll them around to coat the outside in the sugar.

8. Place the sugared cookie dough balls on a greased sheet tray, spacing them about 2 inches apart (they will spread!).

9. Bake the cookies for 8 minutes in a 350 degree oven. Let them cool on the tray then set aside until the ice cream is ready.

10Lay the cookies on a sheet tray and scoop the sweet potato ice cream onto half of them. Top with the remaining cookies to make the sandwiches. Serve immediately or wrap in plastic wrap and save for later!

NOTES:  You can make the cookies about a day in advance and the ice cream up to a week ahead of time.  The sandwiches will keep well in the freezer when individually wrapped  If you can find purple sweet potatoes, they work fantastically in this recipe and make for a very vibrant, pretty ice cream.

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Active Time: 10min Baking Time: 20 min Yield: 4 Servings

Recipe Amanda Bochain

BRUSSELS

Sprouts Nuggets with Chipotle Mayonnaise

INGREDIENTS: Brussels Sprouts  2 cups whole Brussels sprouts  ½ cup flour  1 tsp salt  ½ tsp ground black pepper  ½ tsp garlic powder  1 egg  ¾ cup Italian seasoned breadcrumbs  ½ cup grated Parmesan cheese  Olive oil Chipotle Mayonnaise Sauce  ½ cup mayonnaise  1 tbsp adobo sauce  2 tbsp lemon juice  ¼ tsp salt DIRECTIONS: 1. In a small bowl, whisk the mayonnaise, adobo sauce, lemon juice and salt together to make the dipping sauce. Store in the fridge until you are ready to use.

2. In a separate small bowl, combine the flour, salt, black pepper and garlic powder.

3. In another bowl, whisk the egg until well beaten.

4. In a third bowl, mix the breadcrumbs and Parmesan cheese 5. Grease a sheet pan with olive oil.

6. Dip the Brussels sprouts in the flour and toss to coat completely.

7. Dip the floured sprouts into the egg mix and then into the breadcrumb mix.

8. Place the coated Brussels sprouts on the sheet pan and drizzle with more olive oil.

9. Place the breaded sprouts in a preheated 375 degree oven and bake for 10 minutes. Flip the sprouts and bake for another 10 minutes or until nicely browned.

10.Serve the Brussels sprout nuggets while hot with the chipotle mayonnaise sauce.

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By 2015, approximately 1 in 25 adults in the U.S.-10 millionexperienced a serious mental illness in a given year that substantially interfered with or limited one or more major life activities..."

MY SELF: AN AUTOBIOGRAPHY OF SURVIVAL BY KELLEY KITLEY, LCSW Kelley Kitley is a Licensed Clinical Social Worker located on the Magnificent Mile in downtown Chicgao. She has been seeing patients at her practice Serendipitous Psychotherapy, LLC for over 15 years. Kelley speaks on the topic of women's mental health in all types of venues, such as guest speaker, radio, television and in hundreds of publications.

Kelley has an eclectic array of experience using a holistic approach. Her areas of expertise include anxiety and depression, PTSD, obsessive-compulsive disorder, enhancing relationships with couples, using a short term model called cognitive behavioral

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therapy (CBT.) Kelley also works with patients in longer term treatment to work through trauma,(including rape and sexual abuse) eating disorders, substance abuse, loss and phase of life issues.

She’s an action oriented therapist who believes the therapeutic process is a partnership and works with clients to define and ultimately achieve their goals. She uses positive psychology and coaching to help people be the best version of themselves.

Kelley's book, 'My self" is autobiography of survival. A memoir about family dynamics, sexual assault, postpartum anxiety and panic and addiction. As a mom of four kids in six years, a business owner, and resident of Santa Monica without any family support, Kelley Kitley experienced postpartum anxiety at varying degrees when each one of her children were born. She felt alone and ashamed. She felt overwhelmed, couldn’t sleep albeit being exhausted, irritable, and perfectionistic. There were happy times but also dark times. In her book, she shares her journey of survival and ultimate triumph through medication, therapy, and connecting with other moms authentically.

Kelley will be the guest speaker at the Uvalde Memorial Hospital Women's Expo held on October 8, 2019 in Uvalde, Texas.

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Gardening

Fall Vegetable Gardening Michelle Fouchi Esneault

N

ow that the weather has turned cooler, there is no reason to put your vegetable garden to bed.

Many of the crops you grew in the summer can have a second season in the fall and there are a lot of veggies that crave cooler temperatures and actually will taste better once the chill sets in.

A successful fall garden has a lot to do with timing.

To calculate the best time to plant, you will need to find the expected frost date for your area. That date is different depending on where you live. Once you know your frost date, look on the seed packet or information that comes with your transplant to see how long it will take for your crop to mature. Then, all you need to do is count back from your frost date and then go back another week. That date will be your planting date.

So, what should you plant?

There are generally three types of plants you can grow in your fall garden: Those that do well in warm soil, those that do well when your soil is cooling down and those that need soil that is totally cooled.

Warm soil plants are usually second crops and are those that germinate quickly.

Quick growing dwarf pea varieties, bush beans, beets, carrots, cucumbers, collards, kale and radishes do well at this time. Plants that do best in cooler soil are transplants of leafy vegetables such as Chinese cabbage, radicchio, lettuce, parsley and spinach.

Crops that can wait until after the first frost include arugula, cilantro, brassicas such as broccoli, Brussels sprouts and cabbage, winter lettuces and turnips.

To assure your crops will thrive, purchase the correct seeds or transplants for your plant hardiness zone.

To find your zone, go to the USDA website at https:// planthardiness.ars.usda.gov/ PHZMWeb/

A successful fall garden has a lot to do with timing. To calculate the best time to plant Plant in warm soil

Plant in cool soil

Plant after frost

Your local county extension service is an invaluable resource for your area to find out the dates to plant and the recommended varieties for your area.

Once you have your garden planted, the benefits of a fall garden become apparent. You’ll have less garden pests and you need less water. All you need is about an inch of water a week, about one deep watering. If a frost catches you unaware, mulch around your root vegetables and brassicas or use lightweight frost covers that are available at garden stores.

Planting a fall garden is a great way to increase your harvest and get the most out of your vegetable garden, ensuring fresh vegetables well into winter.

The Old Farmer’s Almanac has an excellent frost calculator at www.almanac. com/gardening/frostdates.

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DIY Project

Coffee Cup HOLDER

Y

ou can find wooden fence board anywhere. Companies have pallets outside their businesses all the time that is free to use, wood is always being discarded on trash day, and you can use your own backyard fence!

Before you get started, it is encouraged to wash the wood. If you want to darken your pallet, this would be the time to stain it as well.

Step 1: Cut two 22-inch pieces. These will be the end pieces of the holder. Then cut four 26-inch pieces. These will be the boards holding the coffee cups.

Lily Cooper Let’s be honest, farmhouse style is back and in high demand. If you look in someone’s house, most likely you will find some type of wood furniture.

One popular item has been the coffee cup holder.

While it can be sold at stores for an overpriced amount, a person can easily build their own! This Do It Yourself Coffee Cup Holder is a favorite to show in a house, apartment, or even college dorm.

Step 2: Using a pencil, make marks on where you want the horizontal boards to meet the vertical. Use a level to make sure the boards are straight. Drill in the black wood screws, one for the top of a single wood board and one at the bottom.

Step 3: Using the tape measure, evenly space out three hooks per board and mark where each one will go. Once satisfied, screw in the hooks. Be sure to double check if there is room for each mug.

Step 4: Go online and find a font that you like! Then print out a stencil version and cut out the appropriate letters for whatever you want it to say at the top. Carefully coat it with white paint three times and let drive.

Step 5: Once it is all dry, screw in two heavy duty wall hanger hooks in the back.

That way, you can hang it up on the wall and showcase your love for coffee!

SUPPLIES

With a little wood, paint, and tools, you can proudly display your cute coffee cups in your home.

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 Wooden Fence Board  9 Hooks  White Paint  Stencil, Printed at home  Tape Measure  Pencil  Saw  Level  16 Black Wood Screws  Screwdriver  Wood Stain (Optional)  2 Heavy Duty Wall Hangers L i v e s

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Pets

T ick Prevention Magen Daniella Golden Everyone knows tick prevention is important, but do you know why?

T

icks carry diseases like Lyme disease, babesiosis, ehrlichiosis and so much more. If ticks are ignored, the consequences can be life-threatening to not only us but our furry friends. No one wants a nasty tick hitching a ride on their pet and ruining a perfectly good day. Lucky for us, there are several options to keep our pets safe.

There is a wide range of natural products that will keep those pesky bugs off our little pals. Only Natural Pet Easy Defense Barrier Bites is an all natural flea and tick prevention that works for both cats and dogs. It is ideal for someone looking for a fix-all.

Another option is Natural Care, which offers a spray for both cats and dogs. This is perfect for pets that just refuse to take any sort of pill or chewable. Lastly, Sentry Natural Defense offers a prevention for our younger friends. Kittens and puppies can’t be exposed to the same level of treatment as older pets, and Sentry Natural Defense

has provided the solution. Our little pals need protection too.

If for some reason you find that natural products don’t work for your pet or your area, you do have a few other options. Seresto offers a collar that provides 8 months of protection from both fleas and ticks. Revolution provides a topical treatment for both cats and dogs. These products can be a little more on the pricey side, but they tend to last longer. That makes them perfect for a busy family.

All of these products come highly recommended and get the job done when it comes to protecting our beloved pets. It is important to keep the ones we love safe, even from the smallest of bugs.

Tick prevention might not be needed all the time in your area, but it is important to realize when it is needed.

Tick prevention might not be needed all the time in your area, but it is important to realize when it is needed.

If you live in an area that is heavily wooded or contains a lot of high grass, you should protect your pet.

Ticks thrive in these types of environments. Whether you choose to use a natural remedy or something else, make sure your pet is protected. No one wants to lose their snuggle buddy before their time.

Welcome to Amistad Nursing and Rehabilitation Center

“Where your family becomes our family”

We offer a full spectrum of services in an atmosphere designed to help each resident attain their highest goals. Our carefully designed center features comfortable resident rooms, family sitting areas and beautifully landscaped grounds, all created to provide an environment that promotes health, comfort and well-being. For more information contact Mimo Alejandro or Maggda Reyna, LVN our admission coordinators 830-278-5641.

A MISTAD

Nursing and Rehabilitation Center, LLC

200 Riverside Drive, Uvalde • Phone 830-278-5641 • Fax 830-278-5361

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Breast Care

Breast Care Love them or hate them they are a part of your life Sandra Boenig, D.O.

Breasts. If you are woman, you have them. Love them or hate them, they are a part of your life. They serve multiple purposes throughout your life as a woman. They can help you attract a mate, feed your baby, make your feel more feminine, and for some, can be a source of discomfort and pain. Breast pain is hard to manage as it has multiple causes. Ladies with dense breasts can report to have more pain especially with fluctuations of hormones with menstrual cycles. There are also some causes that are self-inflicted, though.

A poorly fitting bra or high caffeine intake can be culprits. The intent of this article is to cover breast pain that is not associated with a palpable lump. Let’s address these factors individually.

BRAS. Over the boulder shoulder holder, hooter harness, rack pack, whatever you decide to call it, it’s a very important piece of clothing for a woman. A properly fitting bra can make all the difference in the world to a woman with breast pain. It’s best to get fitted by a professional which can be done free of charge at any large department store such as Dillard’s, Victoria’s Secret, etc. Your bra for everyday use should lift, separate, and provide adequate support. Bra size will fluctuate with weight loss/gain, pregnancy, and age so make sure you get a fitting if any of these things change. Most bra manufacturers suggest getting a yearly fitting to be the most accurate.

Sadly, bras do not last forever. Once your bra shows significant signs of wear, it’s time to throw it out. Exposed underwire, loose straps, broken clasps, frayed fabric, and/or it no longer fitting

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Most ladies who come into my clinic with breast pain drink an average of 5-6 caffeinated beverages a day. I routinely suggest to ladies that this number be cut in half.

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properly are all reasons to replace your bra. A good supporting bra is made of better material and will thus cost a little more but will, ultimately, be worth it. Bras should be washed often but not dried in the dryer if you can avoid it as the heat will decrease the life span of the material. Make sure the bra you wear for daily use is a good quality bra with strong material. Pretty, lacey things have a purpose, but all-day wear is not one of them.

For exercise, I suggest you do not wear your daily bra but instead buy a good sports bra as they provide extra strength and support that is needed for the increased activity.

CAFFEINE. This is a hard one and I’m guilty of this myself. Most ladies who come into my clinic with breast pain drink an average of 5-6 caffeinated beverages a day.

I routinely suggest to ladies that this number be cut in half. If that does not work, then try cutting

breast pain. Surprisingit out all together. ly, early breast cancer Some ladies will see a rarely hurts. This topic dramatic improvement is vast so I will only doing this and it’s defitouch on it a bit. If you nitely worth a try. have breast pain and I often get asked are over the age of 40, about medications for a mammogram is in breast pain. There are order. Sometimes an some over-the-counter ultrasound is needed medications like pink as well, especially if evening primrose oil your breast tissue is that have been shown dense. If any abnorto help in some cases.

Sandra Boenig, malities are seen on A trial of this medicine D.O. these images a biopsy is often warranted. may be needed.

Topical aspercreme can also be So ladies, taking care of useful for some. Stronger preyourself include your breasts. scription medications are available Don’t smoke, limit your alcohol but can come with unwanted side intake, exercise, maintain a proper effects such as increased facial weight, do your monthly self-breast hair and some more masculinizing exams, annual mammograms after traits. I do not like to use these 40, wear a good fitting, quality bra medications and will not routinely and watch your caffeine intake. prescribe them.

Your breasts will be healthier for it CANCER. This is the ultimate concern when it comes to and so will you.

Meet cancer’s newest enemy.

Our Complete Breast Care Team Sandra Boenig, D.O. Board Certified General Surgeon Specializing in Breast & Advanced Minimally Invasive Surgery • Retired US Army • Member of American Society of Breast Surgeons • Active Participant in the Mastery of Breast Surgery Program

Specializing in Breast Surgeries: • Complex Breast Cancers • Breast Lump • Biopsies • Benign Breast Conditions • Incision and Draining of Breast

1195 Garner Field Road, Ste. 300 Uvalde, TX 78801 (830) 278-3086 www.umhtx.org Affiliated with Uvalde Memorial Hospital

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