FORMER NFL PLAYER AND APN AMBASSADOR MARCUS SMITH USES HIS LIVED EXPERIENCE TO HELP OTHERS ACHIEVE MIND/BODY WELL-BEING
HEALTH + WELLNESS
APN IS A PLACE OF NEW BEGINNINGS
JANUARY 2025
Welcome to the new year!
Happy new year! Here's wishing you a wonderful 2025, with everything you hope for and wish to achieve!
The new year is a time for renewal, fresh starts, making resolutions and planning for what you'll do with the 12 months ahead. It feels good to celebrate the holidays and then get ready for all that's coming up.
We have some great stories for you this month, on ways to relax through the benefits of massage therapy, how to protect your hearing, ways of unlocking your inner resilience, and how All Points North (APN) and former NFL player Marcus Smith, who serves as APN's ambassador, are helping people find their maximum mindbody balance. Marcus has a very personal and inspiring story to share, explaining his involvement with APN and why he is so dedicated to helping others today. We also feature tips on plant-based eating, and mixing health with flavor.
Our usual columns share what's been happening around the Southlake/ Westlake community and surrounding areas; upcoming events you may be interested in, and business news around town and around the Metroplex.
As always, we welcome your ideas for future articles - we love to hear from our readers, so be sure to drop us an email!
Here's hoping January is a great month for you and the perfect start to your new year!
JON CALVIN, PUBLISHER @SOUTHLAKECITYLIFESTYLE
January 2025
PUBLISHER
Jon Calvin | jon.calvin@citylifestyle.com
EDITORIAL COORDINATOR
Mandy Calvin | mandy.calvin@citylifestyle.com
EDITOR
Sally Crocker | sally.crocker@citylifestyle.com
CONTRIBUTING WRITERS
Sally Crocker, Mandy Calvin, Justin Parrott, Dr. Mark Rider, Dr. Beki Kellogg, Emily O’Brien, Claudia Martin Ayoade, Angela Broockerd
CONTRIBUTING PHOTOGRAPHER
Samantha Farris
Corporate Team
CEO Steven Schowengerdt
COO Matthew Perry
CRO Jamie Pentz
CTO Ajay Krishnan
VP OF OPERATIONS Janeane Thompson
VP OF FRANCHISE DEVELOPMENT Erika Smiley
AD DESIGNER Rachel Otto
LAYOUT DESIGNER Kirstan Lanier
QUALITY CONTROL SPECIALIST Megan Cagle
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city scene
WHERE NEIGHBORS CAN SEE AND BE SEEN
1: Another great year for the Southlake Diwalifest, attended by over 20,000 people. 2: Colleyville Garden Club distributed 14,000 daffodil bulbs in its second-year “Gardens of Gold” Daffodil Beautification project. 3: The Senior Activity Center’s Halloween luncheon was full of spooktacular fun with a Halloween Costume Contest. 4: The Lakeside 5K and Family Fun Day benefiting Ally’s Wish is always a good time. 5: Congratulations to Texas Health Southlake Hospital and Spine Team Texas, celebrating 20 years in Southlake! 6: Dirty Dough, featuring stuffed and warm cookies daily, recently celebrated a Chamber ribbon cutting. 7: Florida Stone Crab season is on at Truluck’s Southlake, running through May 1. Grab a bite!
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Make every day decadent with TRU Caviar Service
Truluck’s has recently introduced TRU Caviar, a new private label caviar, created in partnership with legacy caviar purveyor Great Atlantic Trading, Inc. Enjoy two exclusive offerings, Trident Royale and Private Reserve, as an extraordinary opening act to your dinner, or take a tin home and enjoy it with someone special. Served with all the traditional accompaniments and tableside spirit pairings, TRU Caviar is a wondrous sensory experience that instantly elevates any meal to even greater heights.
Photography: Truluck’s
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Sweet Paris now open in Southlake
Sweet Paris Crêperie & Cafe is now open for breakfast, lunch, dinner and dessert in Southlake Town Square. Sweet Paris was first introduced in Houston over a decade ago, and the business has been spreading its love for crêpes ever since. The menu offers great variety, from savory crêpes, kids' crêpes, waffles, breakfast crêpes and eggs, soups/ salads and paninis, hot drinks, milkshakes, a bar menu and more.
Photography: Adobe Stock Photo
Happy retirement to Tarrant County Commissioner and former Southlake Mayor Gary Fickes
Congratulations to Tarrant County Commissioner and former Southlake Mayor Gary Fickes on his retirement. A City Proclamation and a street sign were recently presented in honor of Gary’s public service to Southlake and Tarrant County. The community thanks Gary for his service!
Photography: Mike Lewis/ Southlake Chamber Facebook
APN IS CHANGING THE HEALTH AND WELLNESS LANDSCAPE
in DALLAS-FORT WORTH
Home to several Fortune 500 companies, The DallasFort Worth metroplex is no stranger to cutting-edge innovation. Now, Colorado-based brand All Points North is bringing something new to DFW to help locals find total, sustainable health in mind and body.
With core behavioral health services from All Points North, neurotechnology and integrative psychiatry from Plus by APN, and mind-body group classes and personal training from 9x Fitness, All Points North (APN) Dallas-Fort Worth is a sanctuary of healing and recovery, dedicated to transforming the lives of those battling addiction, trauma, and mental health issues. This stateof-the-art facility combines luxurious accommodations with cutting-edge treatment modalities, making it a premier destination for comprehensive care.
Each APN Dallas-Fort Worth client receives personalized care tailored to their unique needs. The facility offers a range of services, including medically supervised detox, intensive outpatient and partial hospitalization programs, and innovative therapies such as hyperbaric oxygen therapy (HBOT), deep transcranial magnetic stimulation (dTMS), stellate ganglion blocks, and ketamine-assisted therapy.
APN’s multifaceted approach addresses not only the symptoms but also the underlying causes of addiction and mental health disorders, paving the way for longterm healing.
The dedicated care team at APN Dallas-Fort Worth understands that achieving optimal health requires a comprehensive approach. There’s no silver bullet, and there’s no one-size-fits-all treatment. Total health requires a custom approach for the mind and the body. By offering so many mental health services under one roof, APN Dallas-Fort Worth makes it easy for the local community to prioritize health and well-being.
Schedule a free consultation at apn.com/southlake
APN heals both mind and body
FORMER NFL PLAYER AND APN AMBASSADOR MARCUS SMITH USES HIS LIVED EXPERIENCE TO HELP OTHERS
ARTICLE BY SALLY CROCKER | PHOTOGRAPHY BY APN AND MARCUS SMITH
APN has a seamless and private check-in process.
The APN campus.
Marcus is a proud daddy to his sweet daughter Sarai Smith.
From age 5, Marcus Smith’s identity was wrapped up in football. He loved watching Monday Night Football with his dad, and because he loved the game so much, Marcus’ father started coaching him around age 6. He played high school football and went on to attend the University of Louisville, where he made a name for himself as a promising NFL athlete while achieving a bachelor’s degree in communications.
Marcus was drafted to the Philadelphia Eagles’ first round, 26th overall pick, playing linebacker from 2014-2016. He then played two years for the Seattle Seahawks. He played for the Commanders (formerly the Washington Redskins) from 20182019. During that time, he was tired, not sleeping and suffering from anxiety and depression. He contemplated suicide, and walked away from the game mid-season in 2018 to get help. He returned to finish out his career in 2019, but even two years later, he was still suffering and, after looking into different options, decided that APN would be the best choice for his mental health recovery and well-being.
ABOUT APN
All Points North (APN) helps people find total, sustainable mind and body health. Colorado-based APN has locations around the country, including Dallas-Fort Worth. APN is a one-stop location for mental health, physical health, and substance use disorder treatment, as well as trauma therapy programs. +PLUS by APN offers Deep TMS (treatment resistant depression, anxiety, OCD, insomnia and PTSD ), hyperbaric oxygen therapy, and ketamine-assisted therapy. Mind-body fitness offerings through 9X by APN include sauna and steam, open gym, cold plunge, stretch/ massage/cupping, group fitness classes, personal training and nutritional guidance. APN also offers a Revive Executive Retreat, a seven-day mental, physical and spiritual health restoration therapy program supporting wellness and peace of mind. The Executive Retreat is available for individuals, groups or teams.
APN exists to inspire health and enrich lives through innovative treatment for the mind, body and soul. No matter the past, there is hope for the future through APN. APN is a place of new beginnings.
Marcus leads his teammates out to the field.
APN's gym and workout facilities. Sauna helps clear mind and body.
The soothing environment at APN.
Marcus at the 2019 fall camp for the Redskins; he and a teammate getting ready for practice.
Marcus during his time with the Seahawks.
A SOLUTION
The solution for Marcus began in 2021 when he confided in a former NFL “brother” who recommended APN. Marcus liked that the facility “had a locker room feel” where he met others on their own journeys toward mental and physical well-being.
“I found that, whatever our profession or our reasons for being there, we all had some of the same issues and were getting through these things together,” he said. “APN was a solution for me, and now I try to help others find their solution as well.”
Marcus was married with children, yet he deeply needed to find his identity and self-worth outside the game of football. He had been retired for a little over a year when he entered a 30-day treatment program with APN.
“Being in the NFL for six years, I was focused on being the best football player I could be. What was missing was ‘me,’” he said.
This was during the COVID pandemic, when “what we knew to be normal wasn’t normal anymore,” Marcus said.
“COVID forced people to sit with themselves. You couldn’t just bury yourself in your work - you had to deal with yourself as a person, and some people didn’t like who they saw,” he added.
“For most of the world, not being able to do what they loved, not having the resources or knowing who to talk to, caused a breakdown in well-being. We saw a dramatic rise in mental health concerns, substance use, depression, anxiety and feelings of emptiness.”
“Now that we’ve gotten past COVID, we’ve made big strides,” Marcus said. “People are better able to recognize and articulate when they need help.”
Today, Marcus serves as an APN ambassador. He has the lived experience and has come through the other side. People feel
CONTINUED >
During his career, Marcus Smith played for the Philadelphia Eagles, Seattle Seahawks and the Commanders (formerly the Washington Redskins).
comfortable talking with Marcus, and he travels across the U.S. speaking at conferences, groups and meetings. He’s appeared on CNN and is considered a subject matter expert on mental health in sports. He’s addressed Congress on behalf of APN and the NFL Players Association, stressing the importance of mental health support for all people in need. He speaks at colleges and partners with the Athletes.org college sports organization. And he has built “The Circle of M,” a partner with APN, to break the mental health stigma and unmask the feelings that cause anxiety and depression.
“The general public looks up to athletes and holds them to a certain standard. If they are open and honest about their own issues, they can be a big influence and help many people,” he said.
“I hope to be the bridge, helping people find the help and hope they need, just as APN helped bring me back.”
APN offers personalized care tailored to each client’s individual needs. APN’s multifaceted approach addresses not only the symptoms but also the underlying causes of substance use and mental health disorders, paving the way for long-term healing.
The dedicated team at APN understands that achieving optimal health requires a comprehensive approach. There’s no silver bullet, and no one-size-fits-all treatment. Total health requires a custom approach for the mind and body. By offering so many mental health services under one roof, APN makes it easier for clients to prioritize their health and well-being. apn.com/ locations/apn-dfw
APN accommodations.
Purchase 4 CoolSculpting Cycles for $2,250 and get 1 EmSculpt Session FREE (Valued at $750)
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AROUND THE BLOCK
Every $100 raised clothes an underserved child with an estimated $250 in new clothing and shoes at our annual
Around the Block Clothing Program
A quiet, comfortable environment where a person can let go and check out of reality for a while.
ARTICLE BY JUSTIN PARROTT, ALL ‘BOUT BALANCE
PHOTOGRAPHY BY ADOBE STOCK PHOTOS
A look at massage therapy, and why it’s so beneficial, by Justin Parrott, All ‘Bout Balance owner/massage therapist
The benefits
of massage
Massage has many benefits, depending on what modalities are used, as well as a client’s specific needs.
Benefits can include reduced muscle tension, improved circulation, lymphatic system stimulation, relaxation, increased range of motion, improved mood and skin tone, improved recovery of soft tissue injuries, better sleep quality, decreased anxiety, increased feelings of wellness, a strengthened immune system response, and a greater awareness of what causes your problematic areas.
MY PHILOSOPHY
Massage therapy for some is considered a luxury or treat to experience every so often. I truly believe all people should get a massage at least once, if not twice, a month. We as people need physical interactions with others, and to make those connections is so vital to our well-being. Massage therapy has been used across the globe for thousands of years to treat and heal many problems, not just limited to physical issues. Muscle holds memory and emotional trauma; when dealing with physical areas in pain, as it heals, the client can get a memory or emotional response “trigger” during a session. This can give
I offer a fully-customized massage for my clients using different styles of massage to suit their needs. The modalities in my tool box include aromatherapy, cranial sacral therapy, cupping, deep tissue, energy work (Reiki, polarity therapy, chakra work), geriatric massage, hot and cold stone massage, lymphatic massage, manual therapy, myofascial release, pre/postnatal massage, reflexology, sports therapy, stretching and Swedish massage. I’m also in the process of learning bambooing, shiatsu, Thai massage and medical massage.
Clients generally visit every two-four weeks, but it can vary. The duration and frequency is typically assessed within the first few treatments, depending on the client’s goals/desired result.
I’ve had a passion for massage most of my life. My journey into becoming a massage therapist started at age 15, helping friends with headaches and shoulder pain. At 25, a friend suggested I go to school to get licensed. It’s been 17 years since I started professionally, and I am always trying to improve my skills to help others.
There are many types of massage to choose from.
Hot or cold stone massage options are available at All 'Bout Balance.
the client the ability to share their experience with me, letting go of that memory/emotional response while beginning to heal from the trauma. I like to think of myself as an interpreter and translator for my clients. Over the years I’ve learned to understand what a person’s body is trying to tell them. Those who have seen me regularly over the years have even said, “You know, it’s crazy how you know and understand my body better than I do.”
Massage can restore mobility to a certain extent all across the body and aids in healing, with some limitations. More specifically, the body you’re working on has limitations in its ability to perform, depending on how out of balance it is. Many factors can be involved, like age, body mass, how active/ inactive that person is, and how determined the client is to taking care of their body. With time and dedication, range of motion can improve above and beyond expectations. It just takes effort and time.
ALL ‘BOUT BALANCE DIFFERENCES
There are three major differences in my massage studio compared to others.
I have a flat rate fee. Other locations will add charges when you use certain products like hot or cold stones, CBD oils, aromatherapy and more. Some even charge extra depending on the modalities they perform. I treat these as tools in my tool box to use as I see fit or if the client requests it, not another way to make money from the client.
I also schedule appointments with spare time before and after the service. This alleviates any stress that the client has to hurry on the table or feel rushed to leave afterward. It also gives me ample time to discuss anything I need with my clients so I can truly understand their needs and make suggestions they can take home to continue the healing process.
Set your mind free and give yourself to the moment.
I take the time to foster a trusting relationship with my clients. and they can call me directly anytime with questions or concerns.
RELIEVING STRESS
Massage alleviates stress in many different ways. It’s a safe, quiet, comfortable environment where a person can let go and check out of reality for a while. During your session, it’s our job to make you feel calm, relaxed and ready to take on the world and come back for more.
“As my business name states, All ‘Bout Balance. Life truly is about balance, or more importantly, understanding how to find that balance in all aspects of your life. All ‘Bout Balance is truly all about you.”
– Justin Parrott
All ‘Bout Balance is located at 771 E. Southlake Blvd., Suite 120.
St. Jude Dream Home Showplace at Carillon Development
Building Hope: 5 Visionary Designs for St. Jude
Nick Smith Kensington Homes Founder
Travis Franks & Jody Alumbaugh WillowTree Founders
Jon Atwood Atwood Custom Homes Founder
John Webb Founder Heritage Custom Homes
Paul Moss Founder & Kyle Moss Beckett Graham Luxury Homes Founders
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unlocking inner resilience
A revolutionary technique for emotional wellness following a personal loss
Have you ever found yourself stuck in a whirlwind of emotional distress, unsure of how to break free? The road to emotional healing can be long and winding, especially when faced with significant loss or trauma.
For over 25 years, psychologist Dr. Mark Rider has dedicated his practice in Northeast Tarrant County to helping individuals navigate this challenging journey. One of the most rewarding aspects of his work is witnessing patients reclaim their lives from the clutches of emotional pain. However, progress can sometimes be painstakingly slow or incomplete. Determined to find ways to accelerate healing, Dr. Rider connected with Dr. V.S. Ramachandran of the University of California San Diego. The result? A revolutionary technique known as Revisioning. Drawing inspiration from Dr. Ramachandran’s groundbreaking Mirror Therapy, which expedites healing for stroke victims and amputees experiencing phantom limb pain, Revisioning leverages the power of mirrors to promote emotional recovery from personal loss.
ARTICLE AND PHOTOGRAPHY BY MARK RIDER, PHD
During the Mirror Therapy process, patients use a “mirror box” to trick their brains into thinking their affected limbs are moving. Mirror therapy for phantom limb pain causes pain relief and changes in the brain within days. Similarly, Revisioning helps people with prolonged grief.
Different than normal mourning, prolonged grief can take years or decades to resolve. Phantom limb pain and prolonged grief are actually caused by the same neuroplasticity. What Dr. Rider discovered was that holding a picture of a deceased loved one up to a mirror (so that the client can see their face and the photo in the mirror) reverses years of neuroplasticity and reduces the severe emotional pain. The goal is to rewire negative emotional patterns and forge new neural pathways, nurturing resilience and emotional well-being.
Since its inception, Revisioning has garnered nationwide acclaim, with presentations and publications showcasing its remarkable results. Therapists at Sierra Tucson Treatment Center, for example, found that Revisioning was just as successful as Eye Movement
Dr. Rider's office at 305 Miron Drive in Southlake.
Desensitization and Reprocessing (EMDR) in trauma resolution, with the added benefit of avoiding the need for clients to relive traumatic experiences.
For grief and trauma work, Revisioning requires a therapist to guide the process. But the perks don’t end there. Revisioning also rekindles inner calm, happiness, self-esteem and vitality. So when chaos threatens to overwhelm, try a quick Revisioning exercise. Simply find an image of a serene locale, hold it up to a mirror so you can see the photo and your face in the mirror, and wait for the positive emotions to flow. Revisioning offers a powerful, transformative tool to help you bounce back and embrace life’s beauty.
Dr. Mark Rider
FROM THE doctor
AUDIOLOGIST DR. BEKI KELLOGG ANSWERS COMMON QUESTIONS ABOUT HEARING AND TINNITUS
ARTICLE BY DR. BEKI KELLOGG
PHOTOGRAPHY BY HOPE HEARING & TINNITUS CENTER OF SOUTHLAKE
The Hope Hearing & Tinnitus Center team.
This month, audiologist Dr. Beki Kellogg of Hope Hearing & Tinnitus Center in Southlake responds to some of the most common questions she’s asked by patients about hearing and tinnitus. The practice helps patients find hope and get relief. Dr. Kellogg is joined in the practice by colleagues Dr. Mary Allen Pollok and Dr. Lizzy Jackson.
WHAT IS TINNITUS?
Tinnitus is characterized by the perception of sound that is actually not in your environment. People often describe it as a ringing, buzzing, chirping, crickets, bells, chimes or saccades in the ears. A few patients have even experienced musician ear syndrome, which is musical tinnitus. When I practiced in Denver, one patient said it sounded like fracking. We have heard a variety of descriptions.
WHAT CAUSES TINNITUS?
There are numerous causes of tinnitus, but the most common is stress and noise exposure. Other reasons are untreated hearing loss, head/neck injuries, dental issues, buildup of wax in the ears, allergies, fluid in the ears - and there are over 200 medications that can cause tinnitus. At times we might not know the exact cause because it can be a combination of all the above.
Dr. Beki Kellogg.
Dr. Kellogg answers some of the most commonly asked questions.
WHAT DO MOST PEOPLE SAY AFTER GETTING THEIR TINNITUS TREATED?
Patients say they had no idea how much it was bothering them until it was better! Often tinnitus can slowly creep into someone’s life, and after being told they should just live with it, they give up thinking anything can be done. Tinnitus can impact concentration, sleep, hearing and mood, which takes a toll on multiple areas of your quality of life. Many studies show leaving tinnitus untreated can have a negative impact on cognition too. There are so many positive things you can do for your health by treating your tinnitus and hearing!
WHAT IS THE CONNECTION BETWEEN THE BRAIN AND HEARING?
Johns Hopkins, MIT and Harvard have all confirmed the link between untreated tinnitus, hearing loss and dementia/cognitive decline. A recent Lancet study revealed that treating tinnitus and hearing loss is the most modifiable risk factor for preventing dementia!
involve surgery and medication - but this is where we come in as tinnitus specialists to help with our research-based treatment.
DO YOU ONLY TREAT TINNITUS PATIENTS?
“Seeing so many people get relief and success with our treatment plan gives us an incredible amount of joy.”
We specialize in both hearing loss and tinnitus at Hope Hearing. We can also help those with hyperacusis, or a sensitivity to sounds. You do not have to have tinnitus to have hearing loss. Many tinnitus patients’ hearing results are within the normal range. Hyperacusis, sensitivity to sound, can be treated in a similar method of how we treat tinnitus. Whichever auditory issue you are experiencing, you would be provided with high quality care from licensed Doctors of Audiology. Everything we do is research based, and we can create customized treatment plans for you.
WHAT DO YOU LIKE MOST ABOUT WHAT YOU DO?
WHY DO PEOPLE SAY THERE’S NOTHING YOU CAN DO ABOUT IT ?
Physicians often don’t treat tinnitus, as they are well-trained in medical solutions that
We all love going the extra mile to truly help those who thought they had to live with tinnitus. It’s a journey that makes working at Hope so rewarding. When someone becomes a patient of ours, it’s like they become part of our family. Seeing so many people get relief and success with our treatment plan gives us an incredible amount of joy. We love what we get to do every day!
Creative Elements
Thinking about making some changes in your home? Dreaming about a new kitchen or bathroom you saw on Pinterest or Houzz? Whether it is changing your current look for more modern, clean lines, updating the traditional to more transitional,or simply making your space more functional, Creative Elements is ready to make your next step a reality
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MIXING HEALTH AND FLAVOR
A Delicious Mocktail to Savor Without the Alcohol.
ARTICLE BY ANGELA BROOCKERD
PHOTOGRAPHY BY JANIE JONES
ROSEMARY PEAR MOCKTAIL
INGREDIENTS
ROSEMARY SIMPLE SYRUP
• 1 cup cane sugar
• 1 cup water
• 3 sprigs of fresh rosemary ROSEMARY PEAR MOCKTAIL
• 5 tablespoons pear juice
• 1 tablespoon rosemary simple syrup
• 1 teaspoon lemon or lime juice
• sparkling water to taste
INSTRUCTIONS
HOW TO MAKE ROSEMARY SIMPLE SYRUP
Combine sugar and water in a pot and cook over medium heat. Cook until sugar is completely dissolved. Turn off heat and toss in rosemary sprigs. Cool Completely.
HOW TO MAKE ROSEMARY PEAR MOCKTAIL
Pour pear juice, rosemary simple syrup, lemon juice, and sparkling water into a glass. Add ice and garnish if desired.
GRAPEFRUIT THYME MOCKTAIL
INGREDIENTS
THYME SIMPLE SYRUP
• 1 cup cane sugar
• 1 cup water
• 1/3 cup fresh thyme
GRAPEFRUIT THYME MOCKTAIL
• 3 cups water
• 1 cup fresh grapefruit juice
• 1/3 cup thyme syrup
• Ice
INSTRUCTIONS
HOW TO MAKE SIMPLE SYRUP:
Combine water and sugar in a pot. Bring to a boil and then simmer for a few minutes. Remove from the heat and add fresh thyme and steep.
HOW TO MAKE GRAPEFRUIT THYME MOCKTAIL
Rim glass with sugar if desired. Fill glass with ice. Add 3 tablespoons thyme syrup to each glass and fill up with 1/2 cup grapefruit juice and approximately 1 cup sparkling water. Garnish.
WIZARDLY BUTTER BEER
INGREDIENTS
BUTTER BEER
• 2 liters of creme soda
• 2 tablespoons butter extract
• 2 teaspoons rum extract
CREME TOPPING
• 7 ounce container of marshmallow creme or fluff
• 1 1/2 cups whipping cream
• 1 teaspoon rum extract
INSTRUCTIONS
Add the rum extract and butter extract to the 2 liters of cream soda. Close lid and gently mix. Prepare the topping by combining the marshmallow creme, whipping cream and rum extract. Beat on high for a few minutes until peaks appear. Add a few tablespoons of whipped topping to the bottom of glass. Pour cream soda over topping. Enjoy!
INGREDIENTS
• 3 cups milk of choice
• 1/2 cup sugar
• 1 teaspoon vanilla extract
• 1/4 teaspoon nutmeg
• cinnamon to taste
INSTRUCTIONS
Pour milk, sugar, vanilla and spices into a shaker and shake vigorously until blended and foamy. Pour into a glass and garnish if desired.
the BENEFITS OF PLANT-BASED EATING
ARTICLE BY CLAUDIA MARTIN AYOADE
BY JANIE JONES
Most people think a plant-based diet is strictly for those vegan and vegetarian types, but there is no debating the overwhelming evidence showing the benefits of improved health for those who make that diet choice. Plant-based eating is more of a lifestyle than a diet. You are simply eating more foods that are closer to their harvested state with minimal processing.
PHOTOGRAPHY
Meatless diets have been shown to improve health outcomes by lowering the risk of developing heart disease, diabetes, high blood pressure, inflammation, and some cancers. It also improves gut health because of added fiber to your diet.
A plant-based diet still allows to you consume the carbohydrates, protein, fats, minerals and vitamins that are necessary for good health, with the added benefits of being higher in fiber and phytonutrients.
You do not have to give up meat entirely and there are labels to identify where you fall in your plant eating journey. Do what is comfortable for you so you will stick with it.
You can choose to be a flexitarian which mean you occasionally eat meat but you choose plants as the primary foods you eat. You have some flexibility with your diet. If you choose to be a vegetarian, then you do not eat meats but you still eat eggs and dairy products as opposed to being a vegan who eats no animal products.
There is also another reason to add more fruits and vegetables to your daily food intake; It is better for the environment. The industries that produce our dairy and meats is said to account for a third of the world’s water usage in addition to producing greenhouse gas emissions. Eat your greens and save the planet!
TIPS TO GET STARTED ON YOUR PLANT-BASED JOURNEY:
1. Make small changes to test your comfort level when reducing meat intake. There is a risk of being overwhelmed if you suddenly stop eating meat altogether, and it will be harder stick to your choice long term. Increase consumption of plant foods you already like.
2. A plant-based diet does not mean boring! You can create a variety of dishes, including ethnic meals that are meat free and delicious. This is a great time to try new spices to add a punch to your vegetables and add green leafy vegetables to your smoothies.
3. Use the whole plant because there are nutrients in every part of the plant, including the stems and leaves. Use the leaves from celery, radishes, beets and carrots and use the stems from spinach. Don’t throw away vital nutrients like potassium, vitamin C and fiber. You are also reducing waste.
4. Eat the rainbow! Choose different colored fruits and vegetables to get a variety of nutrients. The color of plant-based foods is often an indicator of the vitamins and minerals they contain. So, more colors mean more nutrients. Example: Orange foods contain beta carotene, the precursor for vitamin A.
5. If you do not eat animal products, you will need to take a B12 and possibly an iron supplement. Vitamin B12 is an essential vitamin available only in animal products. Low B12 can cause anemia and damage to the nervous system. Some vegan foods are fortified with vitamin B12.
6. A meat-free diet does not automatically mean healthy if you replace the meat with highly processed junk food and meat substitutes. You need to eat fresh quality fruits, vegetables and grains to get the health benefits that can add years to your life.
Nutrient-Rich Dessert To The Rescue
ARTICLE BY MEL BOBAN
smart SWEETS
This recipe is a classic favorite. If you cut the bars into 16 pieces, they are around 270 calories each. They are very filling, packed with healthy goodies and taste oh so delicious. If you can’t finish them yourself (it makes a lot!), bring samples along to your next workout class to share the love. Your accountability group will be asking you for the recipe! These come in handy for a quick breakfast on-the-go or an afternoon snack. You’ll want to taste these out of the oven once they cool a bit... simply scrumptious.
Combine:
• 1 cup wheat flour
• 2 cups cooked quinoa, cooled
• 2 cups oats
• 2/3 cup of your choice of chopped nuts
The beginning of the year is packed with inspiration and motivation to get back on track after a sweet-filled holiday season. It can feel extreme, and it also can be depleting to cut oneself off from everything indulgent after weeks of eating favorite sweet and savory recipes. For sugar lovers who believe going cold-turkey feels intimidating or overwhelming, nutrition-packed desserts are a great way to stick to healthy food goals without the guilt.
• 1 teaspoon cinnamon
• 1 teaspoon baking soda
• 2 tablespoons chia seeds
• 2/3 cup raisins
• Optional: chocolate chips as desired
• Optional: add additional seeds or nuts on hand such as pumpkin seeds, sunflower seeds, etc.
Notes: Boil quinoa at a 2:1 water to rice ratio. For estimating, 1/3 cup of uncooked quinoa yields 1 cup cooked quinoa.
Add this mixture slowly to combine:
• 2 eggs
• 2/3 cup peanut butter, almond butter or sunflower butter
• 1/2 cup honey
• 1 banana
• 1 teaspoon vanilla
Bake at 375 degrees for 20 minutes, or until when the edges get golden brown. Bake in a 9x13-inch glass dish. After they cool, slice and enjoy. Keep them covered to maintain freshness.
JANUARY 17TH - FEBRUARY 8TH
Fort Worth Stock Show and Rodeo 2025
Will Rogers Memorial Center, 3401 W. Lancaster Ave., Fort Worth
This Thing is Legendary®! It’s not just a slogan. It’s why the Fort Worth Stock Show & Rodeo is the most authentic western lifestyle experience anywhere – since 1896. It’s exciting, it’s fun, it’s 23 days of what makes Fort Worth the greatest city in Texas - don't miss it!
JANUARY 22ND
An evening with Kenny G live at the Majestic Theatre
1925 Elm Street, Dalla | 8:00 PM
Kenny G has sold more than 75 million albums worldwide, owns the best-selling instrumental record of all time with 1992’s 12-times-platinum "Breathless," and has the number one Christmas record of all time with 1994’s 8-times platinum "Miracles." At the heart of those achievements is Kenny’s ability to convey deep emotional resonance with his saxophone, so apparent on "Innocence," his 20th studio album and fifth for Concord Records. axs.com/events/752238/an-evening-with-kenny-g-tickets
JANUARY 24TH
LeAnn Rimes at the Coppell Arts Center
505 Travis St, Coppell | 7:00 PM
LeAnn Rimes has won two Grammy® Awards; 12 Billboard Music Awards; two World Music Awards; three Academy of Country Music Awards; two Country Music Association Awards and one Dove Award. At 14, Rimes won "Best New Artist," making her the youngest solo artist to take home a Grammy® Award, and at 15, she became the first country artist to win "Artist of the Year" at the Billboard Music Awards. etix.com/ticket/p/31907428/leann-rimes-coppell-the-main-hall-at-the-coppell-arts-center
SIMMONS C ALHOUN HEBB
SCOTT SIMMONS ENDOWED SCHOLARSHIP FUND
In a heartfelt tribute to Scott Simmons, a beloved builder and community leader from Southlake, Texas, a scholarship fund has been established to honor his enduring legacy. The Scott Simmons Endowed Scholarship Fund aims to support aspiring builders, ensuring that Scott’s passion for construction and community development lives on through the next generation.
Scott Simmons was a visionary who significantly contributed to the architectural landscape of Southlake and surrounding areas. Known for his meticulous attention to detail and commitment to excellence, Scott’s work has left a lasting impression on the community.
