Towne Lake January 2021

johnnykrz

January

ommunity Newsletter

The advertisers that make your

newsletter possible are small

businesses owned by your neighbors!

Please give them a call when

you need services for your home.

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...


Any job

over $95

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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Expires 1/31/2021 WAC Expires 1/31/2021

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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,

Reliable &

Prompt Service

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

713.829.5596


nicholas.moncada@elliman.com

A Consistent Top Producer

Accredited Buyer’s Representative

A Consistent Top Producer

Certified Negotiation Expert

Accredited Buyer’s Representative

Certified Luxury Home Marketing Specialist

Certified Negotiation Expert

The Next Certified Move Luxury is Yours. Home Marketing Specialist

The Next Move is Yours.

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,

NY. Northbrook, IL. © 2010 Allstate Insurance Co.

LOU'S PAINTING, Ltd.

• Interior - Exterior

• Power Washing

• Sheetrock & Texture

• HardiPlank ® Replacement

• Minor Repairs

Free Estimates

O 281-492-2643 C 281-844-4338

"Doing business from the same location since 1978"

MPL#40815

Water Heaters • Drain Problems

Faucet Installation & Repair

Gas Test • Water Leaks & Much More

35+ Years Experience

832-890-8449

info@tonysplumbingtx.com

www.tonysplumbingtx.com

Your home is an expensive investment!

Painting beautifies &

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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

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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

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