Towne Lake January 2021

January
ommunity Newsletter
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Please give them a call when
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Towne Lake | January 2021 1

MPL#40046
FREE
ESTIMATES
Low Price Guarantee
Licensed and Insured
Follow me on Angie’s List
For all of your plumbing needs, call...
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info@petersplumbingtx.com
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Sewer Camera Inspection and Drain Cleaning
Garbage Disposal and Faucet • Water Heater • Repipe
Sewer Repair • Pipe Repair • Toilet Installation
ONE CALL DOES IT ALL!
Sewer Camera Inspections $120
*Cannot be combined with any other offers
VICTORY PAINTING
& WOOD ROT REPLACEMENT
PROMPT - RELIABLE - AFFORDABLE - SINCE 1993
Interior & Exterior Painting • Storm Damage Repair
Siding Replacement • Custom Woodwork
Extensive References • Free Estimates
Will Meet or Beat Competitor’s Prices • Satisfaction Guaranteed
www.VictoryPaintingTx.com • VicNewman@Mail.com
281-853-4575
Towne Lake Important Numbers
TowneLakeLife.com - CCMC Community Association Management - ccmcnet.com
SECURITY
CCL - Harris County Constables 281-463-6666
Harris County Sherriff’s Department
Non-Emergency 713-221-6000
SCHOOLS
Rennell Elementary School 281-213-1550
Postma Elementary School 281-345-3660
Anthony Middle School 281-373-5660
Cy-Ranch High School 281-373-2300
www.cfisd.net
TRASH/WATER
Water: H2O Consulting (MUD #172 & #165) 281-861-6215
Water: Environmental Development Partners
(MUD #501/502) 832-467-1599
Trash: Waste Management 713-686-6666
Trash: WCA Waste Corporation (MUD #165) 281-368-8397
IMPORTANT NUMBERS
Fire/Ambulance 911
Poison Control 800-222-1222
Animal Control 281-999-3191
Texas Wildlife Rehabilitation 713-941-8972
Mosquito Control 713-796-6900
Children’s Protective Svs 713-394-4000
Harris Co. Public Health & Envir 713-439-6000
U. S. Post Office 800-275-8777
The Vitelli Law Firm
Attorney and Mediator
Serving Harris, Fort Bend and Montgomery Counties.
Family Law • Divorce • Modification
Adoption • Criminal Law
DWI • Tickets • Wills
281-898-0941
sherea@vitellilawfirm.com
12010 Fullers Grant Ct
Cypress, TX 77433
www.vitellilawfirm.com
AT&T
www.att.com
Comcast Cable 713-341-1000
En-Touch Systems 281-225-1000
Reliant Energy (Repair) 713-207-7777
Centerpoint Energy 713-659-2111
Street Light Repair 713-207-2222
www.centerpointenergy.com/outage
To report gas leaks 713-659-3552
Street Repair 281-463-6300
METRO 713-635-4000
Cy-Fair Sports Association 281-970-8080
Langham Creek YMCA 281-859-6143
Northwest Library 281-890-2665
Boy Scouts of America 713-756-3383
Girl Scouts of America 800-392-4340
PUBLISHED COURTESY OF KRENEK PRINTING
281-463-8649 • www.KrenekPrinting.com
Business Ads: ads@krenekprinting.com
Non-Profit Articles: news@krenekprinting.com
WINTER SPECIALS ON EQUIPMENT INSTALLS
• Annual
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since 1994
Free estimate or 2 nd opinion
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2
January 2021 | Towne Lake

KIDS ONLINE - WHAT PARENTS NEED TO KNOW
TOP 10 THINGS TO TELL YOUR CHILD
1. Never fill out questionnaires or any forms online or give out personal
information (such as name, age, address, phone number, school, town,
password, schedule) about yourself or anyone else to anyone without
Mom and/or Dad’s permission.
2. Never agree to meet in person with anyone you have spoken to online
without Mom and/or Dad’s presence.
3. Never enter a chat room without Mom and/or Dad’s presence or
supervision. Some “kids” you meet in chat rooms may not really be kids;
they may be adults with bad intentions. Remember, people may not be
who they say they are.
4. Never tell anyone online where you will be or what you will be doing
without Mom and/or Dad’s permission.
5. Never respond to or send email to new people you meet online.
6. Never go into a new online area that is going to cost additional money
without first getting Mom and/or Dad’s permission.
7. Never send, without Mom and/or Dad’s permission, a picture over the
Internet or via regular mail to anyone you’ve met on the Internet.
8. Never buy or order products online or give out any credit card
information online without Mom and/or Dad’s permission.
9. Never respond to any belligerent or suggestive contact or anything
that makes you feel uncomfortable. End such an experience by logging
off and tell Mom and/or Dad as soon as possible.
10. Always tell Mom and/or Dad about something you saw, intentionally
or unintentionally, that is upsetting. (It is better for your child’s mental
health to be able to discuss exposure to pornography than for it to
become a dark and confusing secret.)
Excerpted for Kids Online: Protecting Your Children in Cyberspace by
Donna Rice Hughes.
TEENAGE JOB SEEKERS
If you are between 12 and 18 and would like to be added to the
teenage job seeker’s list, please fill out the form on our website (www.
krenekprinting.com, click submissions and choose Jobseekers) with
your name, birthdate (mo. & yr.), phone number, year you will graduate
and the name of your newsletter/subdivision. Check the list of jobs you
want on your form. Please make sure your email is correct, we send
emails in the summer to make sure all the info is still good and that you
want to stay on the list. If we do not hear back from you after 3 tries, we
will remove you from the list until we do. Must have parent(s) permission.
DISCLAIMER
Neither the subdivision, nor Krenek Printing is responsible for those listed
on the Teenage Job Seeker List. Please ask for and check out references
if you do not personally know those listed. This is just a list of teenagers
from the subdivision who wish to find part time jobs. Responsibility for
any work done by these teenagers is between those seeking helpers and
the teens and their parents.
CODE KEY:
B - BABYSITTING, CPR - CPR CERT., FAC - FIRST AID CERT., RCC - RED
CROSS CERT., SS - SAFE SITTER, SL - SWIM LESSONS, PP - PET/PLANT
SITTER, P - PET CARE ONLY, H - HOUSE CARE, L - LAWN CARE, C- CAR
CARE/DETAILING, T - TUTORING
TEENAGE JOB SEEKERS NOT AVAILABLE ONLINE
Custom Designed Swimming Pools
Patio Covers • Summer Kitchens
Complete Service & Weekly Maintenance
• Diagnose & Repair
• Panel Upgrades
• Generators
• Surge Protection
• Custom Lighting
• Smart Switches
Randy & Sandi Deyo, Owner-operator TMEL 33838
FREE Estimates ● 2 Hour Appointment Windows
5 Year Warranty ● Flexible Payment Plans
Military/Veteran Discount ● Senior Discount
Wishing You a
Prosperous &
Happy New Year!
281.890.3040
BPSPOOLS.COM
Towne Lake | January 2021 3

25 WAYS TO SNEAK IN
MORE EXERCISE EVERY DAY
One of the TOP New Year resolutions: exercise more! Here
are some ways to help incorporate exercise into your daily
routines:
1. Make your bed every morning.
2. Do 10 push-ups every morning.
3. Squat while you brush your teeth.
4. Park farther than you need to.
5. Clean your office.
6. Take the stairs.
7. Exercise on the job.
8. Do your own filing/copying/coffee-fetching.
9. Switch your office chair for a stability ball.
10. Schedule a daily walk break at work.
11. Take calls standing up.
12. Skip the inter-office mail and walk it over.
13. Suggest walk meetings.
14. Practice isometrics.
15. Reorganize your office or home.
16. Go on walking/biking errands.
17. Do the grocery shopping.
18. Make your own food.
19. Hand-wash dishes.
20. Keep your yoga mat/weights/kettlebell by the TV.
21. Clean your home.
22. Wash your own vehicle.
23. Play with children.
24. Dance.
25. Laugh.
Courtesy of: www.onegreenplanet.org/lifestyle/25-ways-tosneak-in-more-exercise-every-day/
4
POPULAR NEW YEAR’S RESOLUTIONS
• Drink Less Alcohol
• Eat Right
• Get a Better Education
• Get a Better Job
• Get Fit
• Lose Weight
• Quit Smoking Now
• Reduce Stress On-the-Job
• Reduce Stress Overall
• Save Money
• Take a Trip
• Volunteer to Help Others
LOVE YOURSELF
To love yourself means to respect and appreciate yourself as you are and to come to
terms with those aspects of yourself that you can’t change - the aspects that make
you unique. It means allowing yourself to drop the conditions that you have created
to love yourself like, “I will love myself once I…” and simply choose to embrace the
good and the bad, the mistakes and the triumphs.
Loving yourself isn’t a one-time thing, but an endless, ongoing process that starts
with realizing that it’s not about discovering self-love; it’s about tearing down the
walls you’ve built against it. Below are 6 ways to learn to love yourself more:
1. Focus on the things you like about yourself
2. Make time to do the things you enjoy
3. Let go of mistakes and embrace the past
4. Appreciate your life
5. Get out of your comfort zone
6. Take care of your body!
Courtesy of: www.recoverywarriors.com/6-simple-ways-to-love-yourself-more
January 2021 | Towne Lake

• Painting: Interior and Exterior all types
• Drywall, Textures
• Pressure Washing
• Hardi Plank Siding
• Install Doors and Windows
• Bathroom and Kitchen Remodels
• Electrical: Install Receptacles,
Light Fixtures, Ceiling Fans
• Decking and Fences
• Professional Pressure Washing
• Replace Water Heaters,
Faucets, Toilets
PLUMBING
REPLACEMENT
* References
Available in
Your Area
Call for Honest,
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Call Wallace at:
281-686-4827
Same phone number since 2001
wallacelpiper@gmail.com
I Want to Be Your Realtor
I Want to Be Your Realtor
Nicholas Moncada
Cypress Resident and Realtor for over 27 years
Cypress Resident and Realtor for over 27 years
713.829.5596
nicholas.moncada@elliman.com
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The Next Certified Move Luxury is Yours. Home Marketing Specialist
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Towne Lake | January 2021 5

Cy-Fair ISD
www.cfisd.org
LEARN AT HOME:
www.cfisd.net/en/parents-students/health/coronavirus/learning-home
SCHOOL CALENDAR
To download the 2020-2021 school calendar, visit the CFISD website at
www.cfisd.net/en/calendar.
32ND ANNUAL B.F. ADAM GOLF CLASSIC
RAISES $130,000 FOR CFEF
The CFISD community raised approximately $130,000 for student
scholarships through the Cy-Fair Educational Foundation’s (CFEF) 32nd
annual B.F. Adam Golf Classic, held Nov. 16 th at BlackHorse Golf Club.
The annual event, named after longtime CFISD school Board member
and elementary school namesake Bernard Fred (B.F.) Adam, contributes
to the CFEF mission of increasing college access for CFISD graduates by
awarding scholarships.
Fleet First is offering a special
New Year’s Package starting
January 4 th !
Sign up and save 10%!
- 20 Weeks of Lessons
- The only SwimAmerica program in the area
- Indoor heated pool
- Private, Semi-Private lessons available
- All ages and levels
- Morning, Afternoon and Evening Classes
WE ALSO OFFER
WEEKLY SEMI-PRIVATE
OR
PRIVATE SWIM LESSONS!
Fleet First Swim School
14654 Spring Cypress Road, Cypress, Texas
281-376-0847
www.fleetfirstswimschool.com
“We were so thankful to be able to have our tournament this year,
COVID-19 has impacted our community and we are blessed to have
events that benefit students and staff of CFISD,” said Marie Holmes, CFEF
executive director. “Many thanks to our incredible sponsors for their
support.”
The tournament was underwritten by Allegiance Bank for the second
consecutive year. Platinum Sponsors were IBI Group, Linebarger
Attorneys at Law and Zenith Real Estate Group. Gold Sponsors were
Cromdane Steel, Inc.; DivisionOne Construction; PBK Architects; Salas
O’Brien and Satterfield & Pontikes Construction, Inc. The Lunch Sponsor
was Caldwell Companies and The Backyard Grill and Carl’s BBQ were the
Dinner Sponsors.
The North Course winner was Raba Kistner, Inc., shooting a 17-underpar
score of 55. Team members were Scott Blank, John Baker, Chad Thoe
and Chuck Shelton. The North Course Longest Drive winner was Thomas
Glover with Hightower Electric Company LTD and the Closest to the Pin
winner was Will Rose with Adam & Bing, P.C.
The South Course winner was Natex Architects, shooting a 19-under-par
score of 53. Team members were Dale Songy, Sergio Weitzman, Robert
Machi and Michelle Freck. The South Course Longest Drive winner was
Anthony Snipes with J.P. Morgan Securities and the Closest to the Pin
winner was Wade Bradow with Caldwell Companies.
Terry Rasmussen of Edgenuity was the Putting Contest winner.
CFISD STUDENTS RECOGNIZED IN
SUPERINTENDENT HOLIDAY CARD CONTEST
Students from Fiest Elementary School, Spillane Middle School and
Cypress Lakes High School placed first in the annual Superintendent
Holiday Card Contest, as their designs were selected from more than 265
entries across 78 CFISD campuses.
CFISD Superintendent Dr. Mark Henry and associate superintendents
served as jurors for the contest, designating a winner for each grade level
and choosing the top three honorees at the elementary, middle and high
school level from the “Best in Grade” winners.
6
January 2021 | Towne Lake

In the elementary school category, Fiest Elementary School third grade
student Emma Marshall placed first with her color pencil/paint card titled
“Snowy Holiday.” Wells Elementary School fourth grade student Ivana
Welch finished second and Wilson Elementary School kindergarten
student Anett Huerta placed third.
In the middle school category, Spillane Middle School eighth grade
student Christopher Soliman finished first with his color pencil piece
titled “Brightest Light.” Spillane seventh grade student Carla Salcedo
Cano was the runner-up and Salyards Middle School sixth grade student
Daniel Valdez Gonzalez placed third.
In the high school category, Cypress Lakes High School freshman Caleb
Weaver earned first place for his color pencil piece titled “Secret Santa.”
Cypress Woods High School senior Kylie Thomas placed second and
Bridgeland High School sophomore Jacob Lemos placed third.
In addition to the top three honorees at the elementary, middle and high
school level, the following students were recognized as Best in Grade
winners:
Jade Lane - Pope Elementary School
Evalyn Joseph - Pope
Peyton Bisel - Black Elementary School
Esperanza Rodriguez - Cypress Ridge High School
Visit the Season’s Greeting page on the CFISD website to view all the
winning designs.
Custom built is our specialty!
Golf Cars • Utility Vehicles • Sales • Service • Parts
Trade-Ins
Welcomed
100% Financing
Available
Gary Conway, “Your golf car guy”
713-GOLF-CAR
Cell 713-703-3818 • 281-702-3000
gconway@wallercountygolfcars.com
PROTECT YOUR WORLD
NATIONAL BLOOD DONOR MONTH
The American Red Cross urges people to share their good health and
resolve to give blood regularly, beginning in January with National
Blood Donor Month. Below are key messages that can be relayed to
donors while scheduling appointments.
• Extreme winter weather in some parts of the country and seasonal
illnesses often make it difficult for the American Red Cross to maintain a
sufficient blood supply at this time of year. Healthy individuals are urged
to give now.
• The Red Cross must collect more than 13,000 blood donations every day
for patients in need.
• Do you know someone who has never donated before? Please encourage
them to make an appointment with you. Without more donors, patients
will not have the blood they need.
• Type O negative is the universal blood type and what emergency
personnel reach for in trauma situations when there isn’t time to
determine a patient’s blood type.
• Type O positive is the most transfused blood type and can be transfused
to Rh-positive patients of any blood type.
• Types A negative and B negative can be transfused to Rh-positive or
negative patients.
• Save time by using RapidPass® to complete your pre-donation reading
and health history online before you come to your appointment. Get
started at RedCrossBlood.org/RapidPass or by using the Blood Donor
App.
• For detailed donor eligibility questions, please call 1-800-RED CROSS (1-
800-733-2767) or visit RedCrossBlood.org.
WARREN SLOAN
713-464-4442
1400 W. Sam Houston Pkwy N. #130
HOUSTON
warrensloan@allstate.com
Insurance and discounts subject to terms, conditions and availability. Allstate Vehicle and Property Insurance Co., Allstate Fire and Casualty
InsuranceCo..LifeinsuranceandannuitiesissuedbyLincolnBenefitLife Company,Lincoln,NE,AllstateLife Insurance Company,Northbrook,
IL, and American Heritage Life Insurance Company, Jacksonville, FL. In New York, Allstate Life Insurance Company of New York, Hauppauge,
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LOU'S PAINTING, Ltd.
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• Power Washing
• Sheetrock & Texture
• HardiPlank ® Replacement
• Minor Repairs
Free Estimates
O 281-492-2643 C 281-844-4338
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Towne Lake | January 2021 7

Spaghetti Pizza
You could make this on National Spaghetti Day January 4th!
Ingredients:
1 (8 ounce) package spaghetti, broken into 2-inch pieces
1 egg, beaten
1/4 cup milk
2 cups shredded mozzarella cheese, divided
1/4 teaspoon salt
1/4 teaspoon garlic salt
1 (16 ounce) jar spaghetti sauce
1 teaspoon dried oregano
1/4 teaspoon dried basil
4 ounces pepperoni sausage, sliced (or other toppings if preferred)
Directions: Preheat oven to 425 degrees F (220 degrees C). Grease a 9x13-inch
baking dish. Bring a large pot of lightly salted water to a boil. Add spaghetti
and cook for 8 to 10 minutes or until al dente; drain and rinse with cold water.
Combine egg, milk, 1/2 cup of the mozzarella cheese, salt and garlic salt in a
large bowl. Stir in cooked spaghetti; mix well. Spread mixture into prepared
baking dish. Bake in preheated oven for 15 minutes. Remove from oven and
reduce temperature to 350 degrees F (175 degrees C).
Spread sauce over spaghetti. Sprinkle with oregano, basil and the remaining
1 1/2 cups mozzarella. Top with pepperoni, return to oven and bake until
cheese is bubbly and beginning to brown, about 30 minutes more. Let stand
5 minutes before cutting.
Source: allrecipes.com, Submitted by: Kathy
Chocolate Peanut Butter Pie
You could make this on National Peanut Butter Day January 24th!
Ingredients:
1 (9 inch) prepared chocolate cookie crumb crust
4 eggs
1 cup butter, softened
8 (1 ounce) squares semisweet chocolate
2 cups confectioners’ sugar
1 cup smooth peanut butter
1/3 cup heavy whipping cream
DIRECTIONS:
Melt 6 ounces semi sweet chocolate and cool to room temperature. Beat
the eggs with 3/4 cup butter or margarine, chocolate and confectioners’
sugar for a FULL 5 minutes. Mixture will be thick and smooth.
In a separate bowl, beat the peanut butter, 1/4 cup butter, and cream.
Spoon chocolate filling into crust. Swirl peanut butter filling into
chocolate filling. Drizzle remaining 2 oz of melted chocolate on top of
pie. Refrigerate for at least 1 hour and serve.
Source: http://allrecipes.com/
8
January 2021 | Towne Lake

GEYER ROOFING
“We work as unto
the Lord”
Specializing in
Re-Roofing
Ron Geyer
713-462-3898
RESIDENTIAL &
COMMERCIAL
Gardening Tips For January
• Birds: Provide food and fresh water. More birds die from lack of water
than from lack of food.
• Cacti: Semi-dormant now. Reduce watering.
• Camellias: Plants may be moved. Pick up and discard fallen blooms.
• Cultivation: Changes in design may now be made, new beds dug and
old ones rebuilt. Correct defects in drainage. Incorporate gypsum into
heavy soils: repeat in three weeks. Dig granite dust, rock phosphate
and quantities of organic matter into soil. Allow time for settling before
planting.
• Fertilize: Daylilies, spuria, Louisiana and bearded irises with complete
fertilizer. Give strawberries 1 teaspoon ammonium sulfate, keeping six
inches away from plant. Fertilize pansies with manure tea or blood meal.
Water in.
• Fruits: Plant fruit trees. Mulch figs with grass or straw to prevent freeze
damage to crown.
• House Plants: Water, when surface soil is crumbly dry. Wash dust off
leaves to open pores. Mist often. Inspect for diseases and insects. Reduce
water for poinsettias.
• Lawns: Remove thatch aerate, and feed with low nitrogen mixture.
• Pests: For petal blight prevention, spray azaleas and camellias as
flowers open. Spray for scale with dormant oil solution if temperature
will be above 35˚ and below 85˚ for next 48 hours. Always read and heed
manufacturer’s directions before spraying.
• Propagation: Ivy cuttings root easily this month and next. Root cuttings
of shrubs in mixture of loam and coarse sand; keep damp and semishaded
until rooted.
• Prune: Fruit trees in advance of new growth. Prune to groom and shape.
Do not remove too much. Remove dead wood from trees and shrubs
before spring buds swell, but do not prune spring bloomers. Prune crape
myrtles. Prune nandina and others of similar growth habit by cutting
unwanted canes out at base of plant.
• Roses: Annual pruning about the middle of February, just before the
spring buds break. To prevent later appearance of disease in the old beds,
keep garden clean of debris and weeds. Complete preparation of new
beds for roses.
• Transplanting: January is one of the best months to transplant woody
plants, both evergreen and deciduous, especially trees. Energy will be
expended on roots instead of foliage. Learn ultimate size and cultural
needs of tree or plant before buying. Consider dwarf varieties to avoid
crowding later. Group plants of similar cultural needs. Do not work wet
soil. Assure good drainage. Keep plants moist.
• Vegetables: Prepare beds, preferably raised for drainage, with about
50% humus, including rotted manure.
• Winter Protection: Expect freeze any time; plan for protection of tender
plants. Water. Remove coverings, particularly plastic, when temperature
rises. Protect low plants with dry leaves, pine needles or soil mulch, but
remove when weather warms.
REMODELING
• Kitchens • Bathrooms • Windows / Doors • Floors • Hardi Siding
• Rooms Additions • Complete Renovations • Patio Covers
Rob Geyer
281-477-3456
Helping Build Businesses & Bring Communities Together since 1979
Krenek Printing
NEIGHBORHOOD NEWSLETTERS
Law Offices Of
candace L. Kunz-freed, PLLc
9545 Katy Freeway, Ste. 400 • Houston, TX 77024
713.467.1060 FAX: 713.467.9191
www.FREEDLAWYER.COM
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Carpentry • Sheetrock - Texture • Pressure Washing • HardiPlank ®
Refinish-Staining • Crown Molding • Fences
Towne Lake | January 2021 9

COMMON VITAMIN DEFICIENCIES
As we embark on the journey each day to eat and live better, take note of
the common vitamin nutrient deficiencies that are easily treated:
1. Calcium: Calcium is important for maintaining strong bones and
controlling muscle and nerve function. Signs of severely low calcium
include fatigue, muscle cramps, abnormal heart rhythms and a poor
appetite. Make sure you’re getting enough with at least three servings of
milk or yogurt a day. Other good sources of calcium are cheese, calciumfortified
orange juice and dark, leafy greens.
2. Vitamin D: This vitamin is also critical for bone health. Symptoms
of a vitamin D deficiency can be vague - fatigue and muscle aches or
weakness. If it goes on long term, a vitamin D deficiency can lead to
softening of the bones. To get enough vitamin D, have three servings
of fortified milk or yogurt daily eating fatty fish, such as salmon or tuna,
twice a week; and spend some time outside in the sunshine every day.
3. Potassium: Potassium helps the kidneys, heart and other organs
work properly. You could become low in potassium in the short term
because of diarrhea or vomiting, excessive sweating or antibiotics or
because of chronic conditions such as eating disorders and kidney
disease, according to the U.S. National Library of Medicine. Symptoms of
a deficiency include weight loss, muscle weakness, constipation and in
severe cases, an abnormal heart rhythm. For natural potassium sources,
consume bananas, whole grains, milk, vegetables, beans and peas.
4. Iron: Iron helps your body make red blood cells. When iron levels get
too low, your body can’t effectively carry oxygen. The resulting anemia
can cause fatigue. You might also notice pale skin and dull, thin, sparse
hair. To boost iron levels, eat iron-fortified cereal, beef, oysters, beans
(especially white beans, chickpeas and kidney beans), lentils and spinach.
5. Vitamin B12: Vitamin B12 aids the production of DNA and helps make
neurotransmitters in the brain. With an increasing number of vegans
and people who’ve had weight loss surgery, vitamin B12 deficiency is
becoming more common. Symptoms of severe B12 deficiency include
numbness in the legs, hands or feet; problems with walking and balance;
anemia; fatigue; weakness; a swollen, inflamed tongue; memory loss;
paranoia; and hallucinations. You can get vitamin B12 from animal
sources: eat more fish, chicken, milk and yogurt. If you’re vegan, opt for
vegan foods fortified with B12, such as non-dairy milk, meat substitutes
and breakfast cereals.
6. Folate: Folate or folic acid, is a particularly important vitamin for
women of childbearing age, which is why prenatal vitamins contain such
a hefty dose. A folate deficiency can cause a decrease in the total number
of cells and large red blood cells as well as neural tube defects in an
unborn child. Symptoms of a folate deficiency include fatigue, gray hair,
mouth ulcers, poor growth and a swollen tongue. To get folate from food,
10
go for fortified cereals, beans, lentils, leafy greens and oranges.
7. Magnesium: Magnesium helps support bone health and assists in
energy production. Magnesium deficiency can cause loss of appetite,
nausea and vomiting, fatigue and weakness. In more severe cases, it can
lead to numbness, muscle cramps, seizures, abnormal heart rhythms,
personality changes or low potassium or calcium levels. To help your
levels return to normal, eat more magnesium-rich foods, such as almonds,
cashews, peanuts, spinach, black beans and edamame.
Courtesy of: www.everydayhealth.com/hs/guide-to-essential-nutrients/
common-nutrient-deficiencies
EASY WAYS TO EAT MORE FRUITS & VEGGIES
The new food plate unveiled by the Department of Agriculture sends a
clear message: eat more fruits and vegetables. Here are easy ways to get
more of these important foods into your diet:
Start early: Get in the recommended five servings of fruits and vegetables
a day by eating them early with your morning meal. Add a banana to
your cereal, berries to your yogurt, veggies to your omelet.
Make them visible: Set out a fruit bowl in the kitchen or have carrot
sticks available for snacking. Take some time to prepare the fruits or
vegetables, so they are ready to eat.
Frozen is good: Frozen vegetables, such as peas and carrots, are a great
way to make sure you always have vegetables in the house.
At mealtime, think of the veggies first, not the protein: Half of your
plate needs to be filled with fruits and vegetables. Base your meals on
what vegetables you’ll have and then think of the grains and protein to
go with it.
Have fruit with your sweets: Fruits are nature’s natural candy. Puree
berries and adding them as a sauce to desserts, such as ice cream.
Courtesy of: www.livescience.com/35730-five-easy-ways-eat-morefruits-vegetables.html
January 2021 | Towne Lake

MARTIN LUTHER KING, JR.
Martin Luther King, Jr., an American clergyman and Nobel Prize
winner was one of the principal leaders of the American civil rights
movement and a prominent advocate of nonviolent protest. King’s
challenges to segregation and racial discrimination in the 1950s and
1960s helped convince many white Americans to support the cause
of civil rights in the United States. After his assassination in 1968, King
became a symbol of protest in the struggle for racial justice. In 1957,
King helped found the Southern Christian Leadership Conference
(SCLC), an organization of black churches and ministers that aimed
to challenge racial segregation. As SCLC’s president, King became
the organization’s dominate personality and its primary intellectual
influence. He was responsible for much of the organization’s
fundraising, which he frequently conducted in conjunction with
preaching engagements in Northern churches. SCLC sought to
complement the NAACP’s legal efforts to dismantle segregation
through the courts, with King and other SCLC leaders encouraging
the use of nonviolent direct action to protest discrimination. These
activities included marches, demonstrations and boycotts.
“I Have a Dream” - King and other black leaders organized the 1963
March on Washington, a massive protest in Washington, D.C. for
jobs and civil rights. On August 28, 1963, King delivered the keynote
address to an audience of more than 200,000 civil rights supporters.
His “I Have a Dream” speech expressed the hopes of the civil rights
movement in oratory as moving as any in American history. After
his death, King came to represent black courage and achievement,
high moral leadership and the ability of Americans to address and
overcome racial divisions. Perhaps the most important memorial
is the national holiday in King’s honor, designated by the Congress
of the United States in 1983 and observed on the third Monday in
January, a day that falls on or near King’s birthday of January 15 th .
STEVE TOUCHY
Attorney At Law
Serving Businesses and Families Since 1983
Copperfield/Cypress
• Wills • Trusts • Probate
• Divorce • Employment
• Adoption • Consumer Law
• Incorporation • Collections
• Partnership • Liens
• Real Estate • Commercial Law
281-858-0700
stevetouchy@yahoo.com
15840 FM 529, Suite 280
Houston, Texas 77095
Located in the Chase Bank Building on FM 529
Towne Lake | January 2021 11

KEEP
YOU
MOVING
without joint pain
Live life without joint pain.
At Houston Methodist Orthopedics & Sports Medicine, we know
that joint pain affects every part of your life. With treatment plans
customized for you, our specialists in Northwest Houston offer a full
range of advanced nonsurgical and surgical techniques. Our expert
joint care includes:
• Innovative pain control methods
• Physical therapy to improve mobility and range of motion
• The latest technology, including minimally invasive surgical
techniques that help reduce recovery time
And, with enhanced safety measures in place, you can rest assured
your safety is our priority.
Towne Lake
Willowbrook
Schedule an appointment:
houstonmethodist.org/jointpain
281.737.0999
12
January 2021 | Towne Lake