Healthy Horizons Tuscaloosa 2015

Healthy Horizons 1

Hello Readers!Welcome to another edition of Healthy Horizons Tuscaloosa. As you

are looking through these pages, I’d like to point out a few things that I think you’ll enjoy. On page 16, we talk to Linda Dunn about staying fit throughout life and she discusses her personal regime to stay healthy. In a similar story, rehabilitation therapist Kathy Hersham discusses ways to help continue good health as the effects of growing older starts to creep

in on us.

As always, please contact me or any of our team with questions, com-ments or suggestions. If you haven’t filled out our survey yet, take a few

minutes to fill out the form on the opposite page and you’ll be entered to win a $50 gift certificate. We’ll begin working on the next issue in a few

months, so now is a great time to let us know what you think!

Be sure to check out our advertisers first for your healthcare needs - without them Healthy Horizons wouldn’t be possible!

2 Healthy Horizons

Mark, Kim and the Helms gang enjoy a meal together during a recent trip.

the gangPublisherMark Helms256.235.1955

[email protected]

Publisher/Events Coordinator

Kimberly Helms, D.H.Ed., MSN, RN256.310.6174

[email protected]

Editor/Graphic DesignerGwen Bishop256.307.8155

[email protected]

Operations ManagerJustin Minton256.235.1957

[email protected]

Contributing WritersMargaret BishopLee Anne Crisp

Kimberly GibsonJill RaynowskaMelissa Terry

Jennifer ThomasMike Vest

Printed by Publications Press

Montgomery, AL334.244.0436

Advertising sales or to request additional copies:

Phone: 256.235.1955Fax: 256.235.1935

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PO Box 81Choccolocco, AL 36254

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health Keys to happy aging ...................................................6

Crimson Village Feel at home even when you’re not ....................... 10 When you need a rest ............................................. 12 Is your hearing affecting others? ........................... 13

Perks of getting older 10benefitsofdrinkingwater .................................10 10benefitsofdrinkingwater ................................. 15

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14

4 Healthy Horizons

inside 18

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Who doesn’t love some football? Especially when it’s University of Alabama’s Head Football Coach Nick Saban, shown here cheering after a good play. Photo courtesy University of Alabama.

wellness Fit for life A unique boat ..........................................................18 Get outside! .............................................................19 Healthifiedchicken .................................................20

family Sports injuries and overuse ..................................24

A Dad made by God Just for Laughs ........................................................28

community Why you should walk Blackjack&BBQ .....................................................34

Resource Guide .............................................................38Fun&Games .................................................................42

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the cover

6 Healthy Horizons

healthIt’s a known fact that people are

living longer, healthier lives than ever before. If you are approaching senior citizen status, or have already reached that age, there are many healthy habits that might not only prolong your life, but help you get the most enjoyment out of it.

“You have to have good nutrition,” Kathy Hersham, physical therapist at Park Manor Health and Rehabilitation in Northport, said. “Nutrition helps in healing. You have to be exercising and find a balance in working and resting because you don’t want to become

sedentary.”Kathy has been a physical therapist

for more than 35 years and follows her own rules as well.

“If I don’t stay healthy, there is no way I can do this work,” she said.

“The (Center for Disease Control) is a good place for information,” Kathy said. “They have guidelines for people over 40 including the minimum daily exercise you need.”

The amount of exercise a person needs for optimal health is actually less than most would believe it is. Many experts recommend only 15 minutes

a day of cardio at least three times a week and Kathy recommends strength training at least two times a week. This sets need to consist of one-three sets at eight-12 repetitions.

Doris Young, receptionist at FOCUS on Senior Citizens in Tuscaloosa, said activity is important.

“Remaining active is very important, as well as maintaining your independ-ence as long as possible. But when you do need help, accept it.”

A senior herself, Doris works with seniors everyday and said those seniors

she sees everyday that are more active seem to be happier.

“Some have part time jobs, some volunteer here or at schools. These are people in their 80s, 90s and 100s,” Doris said. “Just don’t let age tie you down.”

FOCUS, a non-profit senior center, offers many activities free of charge to help promote different types of fitness, Doris said. One is line dancing and Doris said this can help delay Alzhei-mer’s by increasing or maintaining motor skills.

Nutrition is another key factor in longevity.

“Be sure to balance the five food groups,” Kathy said. “Include more fruits and vegetables and less carbs. Make sure you’re not getting too much sugar and eliminate diet drinks. Caf-feine will make you feel hungry.

“Watch out for portion size. Reduc-

By Gwen Bishop Editor

keysto

happyaging

There is an overwhelming amount of information available to anyone interesting in healthier living on the web. When doing an internet search, use your common sense when taking health and wellness ad-vice. Be sure to avoid websites that are trying to sell you something, whether it’s nutritional supple-ments, quick and easy weight loss or even the “latest natural health cure.”

Here are a few trustworthy web-sites and some tips from them for healthier senior living:

www.aarp.orgIn the article “Eating to Lower Your Risk of Dementia” foods to eat include variety of beans and green peas, foods rich in Vitamin C, almonds, fish - such as salmon and cod, spinach, two or three cups of coffee a day, and a daily dose of sunshine.

www.cdc.orgFor general overall health and well-being, the CDC recommends:s Avoid brain injuries due to fallss Get vaccinateds Eat right, stay in shapes Prevent/control high blood pressures Get screened for cancers Diagnose and treat depression

Other trustworthy websites include ww.NIHSeniorHealth.gov and BCBS has sites in many regions.

Before making any drastic changes to your routine, consult your primary care physician first. Some vitamins and herbs can counterreact with prescription medications. Also, giving up long-term bad habits such as smoking can affect your overall health at first, so see your physi-cian for the best ways to handle the changes. - GB


ing your portion size will help change your eating habits.”

Kathy also said moving the large meal of the day to lunch and having a snack or small meal at dinner will help with maintaining a healthy weight.

Another important factor in happy aging in attitude.

“In rehabilitation, if you have a posi-tive attitude, you will get better faster,” Kathy said.

Doris said the same.

“Everybody needs a purpose in life. Wake up everyday with a goal - a purpose - even if it’s only getting your hair done that day,” Doris said.

“Giving back and helping others gives you a good feeling.”

Spending time with your peers, friends and family can help give you a positive attitude as well, Doris said.

“Just because you’re 60 doesn’t mean you need to get in your rocking chair.”

8 Healthy Horizons

Elegant and affordable senior living is coming to Tuscaloosa!

We at Crimson Village are so excited about the pending opening of our unique new senior living community! We truly feel that we are going to have something for everyone! As a long-time Tuscaloosa resident, physician, and entrepreneur, it has been the desire of Dr. Ramesh Peramsetty to provide a wide array of medical care options to

the Tuscaloosa area. Many areas of innovation have been explored in

our development of the Crimson Village senior living community. In our design and planning, we are addressing many opportunities for creating an exceptional senior living experience. As we know, nothing is more important than consistently great food and enjoyable dining within senior communities. The Crimson Village team has sought out the most qualified and creative chefs to employ for our dining services. A top priority is to compete with our community’s best dining options!

Robust socialization and interaction opportunities contribute significantly to positive mental and emotional health. For this reason, we have created large common living

areas, a theater, game room, bistro and great southern style porches, which will encourage each resident’s involvement in a full community life.

Costs of senior living commonly limit options for those who could greatly benefit from housing and other service plans. Our pricing is designed with numerous options including affordable ala cart services to accommodate individuals who need a minimum of services. Beautiful,

fully furnished apartments are offered at no additional cost as an alternative to relocation and moving expenses. Our apartments range from efficient studios to two bedroom suites.

During our pre-opening celebrations, we are offering our Founder’s Club specials. This includes half priced community fees, guaranteed pricing, and additional discounts and perks.

Call Elizabeth Espy at 205-553-1900, ext. 127 for scheduling a tour, information on availability

Crimson Village is part of the Complete Wellness Group - Living Life to the Fullest!

Please see our ad on the inside front cover.

By Lee Anne Crisp Executive Director

Opening Spring 2015!


10 Healthy Horizons

Just because your loved one can’t be at home, it doesn’t mean they shouldn’t feel at home.

With four convenient locations, our facilities’ professionally trained team of nurses, certified nurses’ aides, dieticians, therapists and social workers work each and every day to ensure your loved one receives the long-term or short-term care they need to thrive in our home-like environment.

Whether your loved one is recover-ing from an orthopedic surgery such as a hip or a knee replacement, a stroke, or even facing the realities of dementia, our family of specialists is available for their health care needs.

NHS Management, LLCs’ affiliated facilities are Glen Haven Health and Rehabilitation, LLC, Hunter Creek Health and Rehabilitation, LLC, Park Manor Health and Rehabilitation, LLC, all in Northport, and Mound-ville Health and Rehabilitation, LLC in Moundville.

Each facility also features assistance services such as:s 24/7 skilled nursing cares Physician oversights Seven-day-a-week physical, occupa-

tional and speech therapiess Pharmaceutical and medical sup-

ply assistances Expert dietary and nutrition

Services Medical-based financial advice and

assistances Social servicess A therapeutic activities programs Psychosocial cares Laundry servicesTogether we will work to provide

your loved one the highest level of care — that is our family’s commitment to your’s.

feel at home even


Long term careSometimes all the love and support

imaginable aren’t enough to care for a loved one who needs daily attention and medical services. We have skilled nurses on staff that understand these needs and can provide the profession-al care long-term residents require.

It is our goal to provide a home-like environment for all residents. We encourage all family members to visit their loved one regularly and take an active part in their care.

In addition, our activities depart-ment provides both individual and group activities in which your loved one can participate.

Rehabilitation servicesOur state-of-the-art therapy program

is the cornerstone of many of our patients’ success. Professionally trained speech, occupational and physical therapists consider the unique needs of each patient and create an individual-ized regimen that will assist in achiev-ing a higher functioning level.

So, while it can be overwhelming and even frustrating if you are facing the realities of a post-surgical experi-ence or simply looking to reclaim lost skills, we can give you both the physical and emotional support you need to expedite your recovery. We have a dedi-cated rehabilitation unit for patients

who need short-term rehabilitation with a separate entrance to the unit.

Dementia UnitApproximately 3.4 million people

in the United States are living with some form of dementia. Whether your loved one is facing Alzheimer’s disease, Huntington’s disease or even dementia relating to head trauma, we can help with our unit that combines skilled nursing and psychosocial care with the unique understanding of the special needs of these residents.

For more information about any of our services, call us at 205.331.3748.

at home even when you’re notBy Jill Raynowska NHS Management, LLC

12 Healthy Horizons

Anyone can be suddenly thrust into the role of a caregiver, that is, caring for a loved one with a special need, a chronic or terminal illness, or an aging loved one. An estimated 39 percent of the population is providing unpaid care for a friend or relative. The truth is, most of us will experience the role of a caregiver or need a caregiver at some point in our life.

Although caregiving is rewarding, it can be stressful - mentally, physically, emotionally and financially. Alabama caregivers need and deserve a break from their day-to-day caregiving duties, also known as a respite. Respite is a temporary relief for family caregivers with the goal of allowing them to relax and recharge. The benefits of quality respite care are numerous and positively impact caregivers, their care recipient and their families. By taking a break, caregivers are able to reduce stress and fatigue associated with caregiving duties, which improves the attitude toward caregiving duties and the care recipient. Unfortunately, unintentional abuse or neglect is heightened when a caregiver is stressed or burned out. Well-timed respite can not only help avoid these sad situations but also help keep the care recipient in the home and out of institutional care longer.

Depending on the level of skill needed for the care recipient, a respite provider could be an RN or a trusted, mature family friend or neighbor, so the cost fluctuates. Respite can be provided in a variety of settings, including:s The family’s homes A relative’s homes A community settings A day care center

s Faith-based centerAt AlabamaRespite.org, we have a “Find Respite”

mapping tool for each of Alabama’s 67 counties. We strive to include all respite options, paid and unpaid, such as special needs Sunday School that allows caregivers to attend church while their loved one is cared for in another area. Looking for local day programs for those with dementia or special needs to attend while their caregiver goes to work or gets a break? Visit our website and look over the respite options for your county and let us know if you are aware of any resources we have missed. Contact us anytime with an additional resource and we’ll get it on the list.

Along with locating quality respite resources for caregivers who deserve a break, Alabama Respite educates the public, caregivers and policy makers about the need for and benefits of respite. We advocate for increased funding for respite care and run a voucher program that helps to reimburse caregivers of qualified care recipients for respite. Our Sharing the Care (STC) program is a community initiative that brings together a group of volunteer community stakeholders who assess gaps in respite care, advocate for caregivers to local policy makers and creates public awareness for respite care.

The Alabama Lifespan Respite Resource Network® (Alabama Respite) is designated by the Alabama Legislature as the lead entity for lifespan respite coordination in Alabama. Alabama Respite is a statewide program whose purpose is to identify and develop a network of high quality respite resources for family caregivers. Please visit AlabamaRespite.org or call our toll free hotline 1-866-REST-ALA for more information.

when you need rest ...

By Melissa Terry Statewide Outreach Coordinator


By Jennifer Thomas Audiologist

Many individuals know their hearing has decreased but are reluctant to seek help. Expressions such as, “My hearing is not that bad” or “I experience difficulty hearing because others mumble” are common. This is tragic as most are unaware their hearing difficulties can affect others.

As hearing deteriorates, communication can become distorted and incomplete. Missing or misunderstanding speech results in changing the overall meaning of what is said. As communication breaks down this can lead to stress, anger, frustration and eventually distance and withdrawal. Studies also show hearing loss has contributed to divorce, depression and other psychosocial disorders.

Optimal hearing is critical for effective communication and

maintaining healthy relationships. Assistive listening devices can aid in speech understanding thereby improving overall communication. These devices can reduce background or ambient noise enabling users to hear with greater clarity and at greater distances.

Ear, Nose, and Throat Associates of Tuscaloosa, the office of Salem K. David Jr, MD, FACS, is here to help you enjoy life to the fullest and understand the importance of how hearing affects communication. We offer a large selection of devices from multiple manufacturers so we can provide a custom solution to meet the individual needs of our patients. Our promise is to provide you with the best hearing solution at a reasonable cost while providing extraordinary service.

Ear, Nose, and Throat Associates of Tuscaloosa is pleased to be the first provider to introduce the Oticon Alta Pro to the Tuscaloosa area. The Alta Pro takes personalization to the next

level. Do not wait any longer. For more

information on the Oticon Alta Pro or other services and devices we provide, please call our office at 205-333 3330 or visit our website at www.entassociatestuscaloosa.com.

Is your hearing affecting others?

I’ve learned it’s less important to have more friends and more important to have real friends.

14 Healthy Horizons

I used to work in a skilled nursing facility and one of my residents use to always say that ‘Getting older is not for sissies. It takes guts.’ And as I get older I realize how right she was.

theperksgetting older

of

The discounts are great! I love my senior citizen discount at the thrift store on Monday.

Doris Young, FOCUS

My parents always say they had

children to have grandchildren!

Holly James, MedCenter

Judith Jones, Hill Crest Behavioral Services

Steve Bynum, ownerCustombilt Pondtoons


getting older

As long as we can remember, we were always told to drink plenty of water every day to be healthy. But why is drinking water so important? What can water give us that we can’t get from juices, sodas, teas, and other drinks? There are many reasons we need to drink more water and below are ten of those reasons:

n Between 60 to 70% of our body is made from water. Our blood, mus-cles, tissues, and other important parts of our body are basically water as well. It only makes sense that we need to drink a lot of water to keep our bodies running properly.n Kidneys function more efficiently in the presence of abundant water

supply and it helps maintain this healthy vital organ.n Water lowers the caloric intake which promotes weight loss. People

should drink 8-10 cups of water daily before, during and after any type of physical activity.n Water increases energy levels and combats fatigue. That means you’ll

feel more energetic when doing exercises. Water also helps to fuel your muscle; and helps prevent dehydration especially during physical activity.n Water helps to relieve headache and back pains. Although many rea-

sons contribute to headache, dehydration is the common one.n Water is essential for relieving stress and tension in the brain. It has

also been proven to help reduce anxiety. n During hot and humid days at the ball field, not only should our little

athletes stay hydrated, but parents must continue to drink water, as well.n Water can also serve as an appetite suppressant. More times than not

we aren’t hungry and are simply eating out of convenience and boredom.n A study of 20,000 adults who drank five or more 8-ounce glasses

of water a day were less likely to die from a heart attack or other heart disease-related causes than those who drank fewer than two glasses a day.n Drinking plenty of water will keep your blood ways clean! Since

exercise, along with a healthy diet, is an important contribution to the lowering of cholesterol, once again, water needs to be drank in order to replenish what was lost.

By Mike Vest Acting Executive DirectorGovernor’s Commission on Physical Fitness & Sports

benefits of drinking water

16 Healthy Horizons

wellness

fit for lifeBy Gwen Bishop Editor

Linda Dunn hasn’t always been a fitness guru. In her former life, she was a teacher and ended up retiring com-pletely from that professional to teach fitness full time.

Director of Recreation Ministries at First United Meth-odist Church in Downtown Tuscaloosa, Linda developed her passion for health and fitness while she was still young, even participating in com-petitive swimming in high school.

“My parents were good fitness role mod-els, too,” she said.

Linda’s reason for her journey into healthy living and fitness was simple: “It was my personal goals initially - to become better at what I was doing.”

She found that through yoga, she could relieve the daily stresses of life. By using yoga to help clear her mind, Linda was able to not only perform better as a teacher, but it also helped her learn more as she continued her own education.

Many certifications later, including being a nationally registered yoga instructor, Linda teaches a variety of classes at FUMC including aerobics and yoga. She is also a per-sonal trainer.

“We (at FUMC) are glad to offer these classes for the community,” she said.

For those just starting their fitness routine, or maybe even stuck in a fitness rut, Linda offers this simply advice:

“Think of something you really enjoy doing - swimming, walking - look for simple things.

“Maybe a light-weight training class that is well-taught and supervised. If you’re not sure what you would enjoy, experiment. Even TV offers 30-minute exercise shows.”

Because your body becomes accustomed to a certain amount of daily activity, even Linda has to workout outside of the classes she teaches.

“For myself, I like fast walking, yoga, some strength training - usually I use weight ma-chines - and I love to swim,” Linda said.

Another thing that’s just as important to overall well-being and fitness is nutrition,

she said.“Nutrition is a big part of staying healthy,” Linda said.

“I recommend eating everything as close to fresh as you can. Raw fruits and vegetables, include more fish and lean meats. Avoid fried foods.”


At Phelps Activity Center, Linda offers several types of yoga classes for different levels and to help in differ-ent ways. There’s the Yoga for Begin-ners which teaches basic poses, proper alignment as well as relaxation and breathing techniques; Hatha Yoga for more advanced students; and Yoga Therapy which is great for those with ongoing pain, limited mobility and senior adults. Another option is the Pilates and Total Body Conditioning class.

“I feel fortunate that I’ve found my

real passion. I’ve learned so much over the years - you do become more and more a master of the craft,” she said.

For a schedule of FUMC fitness classes, visit their website at www.fumct.org. The Recreation Ministries page can be found under the Adult Ministries heading.

For more information on Linda and the other classes/services she offers, go to her website at www.ldunnfitnes-sandyoga.com.

Top left, facing page: Linda holds the Splits in the Air position; above, she holds the Half Moon position.

18 Healthy Horizons

Compiled by Gwen Bishop Editor

In 1977, Steve J. “Bassin’” Bynum, sold his first boat. And although he has sold thousands of boats locally as well as across the country, his work is still not done.

One of the things that is extremely important to Steve, who is the President and CEO of CustomBilt Boats and Fishing Products, is ease of accessibility and a boat that functions well for everyone.

Steve said his vision in boat building has been to customize a boat the way a fisherman wants it, and that vision has provided the business with a quality, lifetime product - a boat designed by fishermen for fishermen.

In 2005, he designed a boat that goes not only in inches of water, but is uniquely designed to be used as a dock or pier. This boat found its way to many pond own-ers, and avid fishermen for many farm ponds, rivers and lakes.

“I named it the Custombilt Pondtoon and now have three models that are shipped nationwide. One of the major features of our boat is that it provides stability and easy access for on and off the boat. Individuals who have a handicap and cannot get into other type boats, have found this type Pondtoon to fit their personal needs for what

they love to do - fish,” Steve said.As shown in the photo above, the Pondtoon can easily

be manuevered to the shoreline. All that is necessary to get a wheel-chair bound person onboard comfortably and safely is a ramp. The open design of the boat, allows for easy transfer to the fishing chair.

“Recently, having met and become more involved with Wounded Warriors, as well as seeing other people with mobility issues, along with my own hip replacements, has led me to the idea of ‘hope in a boat.’ My hope is that our boat can once again, for many handicapped, get them


outdoors and on board so they can fish and enjoy Mother Nature,” he said.

Steve shared that he would like to see his idea of “hope in a boat” grow in a way that helps make people more aware of the poten-tial of the Pondtoon for handicapped indi-viduals.

“My love for fishing and the outdoors keeps my dream alive,” he said.

With a continued vision to build innova-tive, durable and comfortable aluminum boats, CustomBilt has emerged as a leader in the design and building of small to mid-sized pontoon boats. Steve is the designer of the all-welded aluminum Pondtoon boat, a design which has proven successful in exceeding all boating expectations for the avid fisherman, river and pond angler, duck and bow hunter, as well as families with children, grandchil-dren or handicapped individuals.

The Pondtoons are factory assembled in three standard sizes, and the company offers options and additional features that allow cus-tomers to equip the boat for each individual need.

Steve received a letter from a satisfied cus-tomer recently. “After being disabled for the last couple of years, (the boat) has allowed me the freedom to get out and enjoy the lake ...,” the letter reads, “the all-aluminum construc-tion cannot be beat. The easy on/easy off also cannot be beat, whether it is getting on the boat from the bank or stepping off the seawall. Overall, I cannot be happier with this boat. Thank you so much for everything and helping me get back a little bit of normalcy in my life.”

Located at 820 Sizemore, Hwy. 27 South in Geneva, Steve and his staff invite every-one to stop by for a visit and a tour of the factory. They are also reachable by phone at 334.684.2210, or find more information about the company online at www.boatsand-fishing.com.

“The economy may be tough right now and people are having rough times, but customers tell me that being able to get outdoors, fish or boating with family is what drives them to make a boat purchase,” he said.

This vision of helping people live their lives to the fullest, is what keeps Steve working hard and striving to create a boat that anyone, anywhere can enjoy.

geto-u-t-s-i-d-e!

That dreaded command from your mom - “Get OUTSIDE!” What we didn’t know when we were young, just wanting to sit in front of the TV watching our favorite after school cartoons, is that for the mil-lionth time, our moms were right.

Not only is the physical exercise good for us, but being outdoors helps our mental wellbeing too.

“There’s just something about being in nature that is calming and we can get away from our distractors,” Stephen Middleton, Coordina-tor of Outdoor Recreation at University of Alabama, Tuscaloosa, said.

In an online article from www.health.harvard.edu, there are several benefits to spending time outside. The article also said that those who practice “green exercise,” which is exercising outdoors, for even five minutes a day will see an improvement in self esteem and mood.

“I take students out for weeklong backpacking trips and people bring all different kinds of health and mental issues with them. The biggest difference I see is at the end of the trip their stress levels drop dramatically,” he said.

The Harvard article listed several other benefits to getting outdoors including a rise in Vitamin D levels, an increase in physical activ-ity just by being outside, improved concentration and faster healing times.

Stephen is aware that everyone may not be physically able to manage a weeklong hiking trip and said that starting somewhere is important.

“Take easy, simple, small steps,” he said. “Do something you enjoy, maybe just walking around the neighborhood. Progression is the key. After you’re comfortable walking the neighborhood, you could ven-ture into parks, then nature trails.”

Stephen’s favorite outdoor activity is white-water kayaking. Same thing applies here, he said. “People will want to start out on the big rapids, but after they flip” they may get discouraged. Starting on some-thing simpler such as canoeing a smooth-running creek will be easier to manage and much more enjoyable to the novice.

For various reasons, there may be some people who would have a hard time even walking in their neighborhoods. Stephen said depend-ing on local services, good organizations will have different programs to accommodate those who may not be able to get out and hike or canoe.

“The pool is always good. Even if it’s indoors, water is a form of nature,” he said. “Swimming is easy on the joints and it’s a great low-resistance form of exercise.”

A stationary bike or treadmill, which is also low-resistance, are other good ways to get exercise, he said. Many facilities also have the ma-chines set facing windows so there would still be some sense of calming and peace.

Whatever form of exercise you choose, the important thing is to just listen to Mom and “get OUTSIDE!”

By Gwen Bishop Editor

20 Healthy Horizons

Crispy Baked Chicken1 frying chicken (2 ½ - 3 pounds), cut into serving pieces1 cup skim or buttermilk1 cup cornflake crumbs1 tsp rosemaryFreshly ground black pepper

Remove all skin from the chicken; rinse and dry the pieces thoroughly. Dip in milk, mix cornflake crumbs with rose-mary and pepper, and roll in the seasoned crumbs. Let stand briefly so coating will adhere.Place chicken in an oiled baking pan. (Line pan with foil for easy clean-up.) Do not crowd; pieces should not touch. Bake at 400 degrees for 45 minutes or more.

Quick Chicken Cacciatore4 servings1/4 cup all-purpose flour2 8-ounce boneless, skinless chicken breasts1/4 teaspoon salt, divided1/4 teaspoon freshly ground pepper

2 tablespoons extra-virgin olive oil, divided8 ounces mushrooms, quartered1 small onion, sliced2 teaspoons chopped fresh rosemary or 3/4 teaspoon dried, plus more for garnish1/2 cup dry white wine1 14-ounce can no-salt-added diced tomatoes, drained1 cup reduced-sodium chicken broth3/4 cup sliced jarred roasted red peppers, rinsed1/4 cup quartered Kalamata olives

Place flour in a shallow bowl. Cut each chicken breast in half on the diagonal to make 4 roughly equal portions; sprinkle with 1/8 teaspoon salt and pepper. Dredge the chicken in the flour and transfer to a plate. Reserve 2 table-spoons of the flour.Heat 1 tablespoon oil in a large skillet over medium heat. Add the chicken and cook until browned on both sides, about 2 minutes per side. Transfer to a plate.Add the remaining 1 tablespoon oil to the pan. Add mush-rooms, onion, rosemary and the remaining 1/8 teaspoon salt and cook, stirring frequently, until the onion is soft and

healthier

c h i c k e n


golden brown, about 5 minutes. Sprinkle the vegetables with the reserved flour and cook, stirring, until coated. Add wine to the pan and cook, stirring, for 1 minute. Add drained tomatoes, broth, roasted red peppers and olives; bring to a lively simmer over medium-low heat.Return the chicken to the pan and continue cooking, stirring once or twice, until the liquid has thickened slightly and the chicken is cooked through, about 10 minutes. Serve the chicken with the sauce, garnished with rosemary, if desired.

from Eatingwell.com

Barbecue Chicken PizzaServes 41 cup pizza sauce1 12-inch Italian pizza crust8 green pepper rings1 tomato, sliced1 cup mushrooms, sliced4 ounces cooked chicken breast, sliced about 1-inch thick, with all visible fat removed2 tablespoons barbecue sauce1 cup reduced-fat mozzarella cheese, shreddedPreheat the oven to 400 F. Spread the sauce evenly over the pizza crust. Add the pepper, tomato, mushrooms and chicken. Drizzle barbecue sauce over the pizza and top with cheese.Bake about 12 to 14 minutes. Cut the pizza into 8 slices and serve immediately.

Black Bean and Chicken ChilaquilesCooking spray1 cup thinly sliced onion5 garlic cloves, minced2 cups shredded cooked chicken breast1 (15-ounce) can black beans, rinsed and drained1 cup fat-free, less-sodium chicken broth1 (7 3/4-ounce) can salsa de chile fresco15 (6-inch) corn tortillas, cut into 1-inch strips1 cup shredded queso blanco (about 4 ounces)

Preheat oven to 450°. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion; sauté 5 minutes or until lightly browned. Add garlic; sauté 1 minute. Add chicken; cook 30 seconds. Transfer mixture to a medium bowl; stir in beans. Add broth and salsa to pan; bring to a boil. Reduce heat, and simmer 5 minutes, stirring occasionally. Set aside.Place half of tortilla strips in bottom of an 11 x 7-inch bak-ing dish coated with cooking spray. Layer half of chicken mixture over tortillas; top with remaining tortillas and chicken mixture. Pour broth mixture evenly over chicken mixture. Sprinkle with cheese. Bake at 450° for 10 minutes or until tortillas are lightly browned and cheese is melted.

from Health.com

22 Healthy Horizons


familyFor a child, there’s nothing like the

lessons learned from being on the field and having an opportunity to make a game winning run or the sportsman-ship gained from playing together as a team and coming up short with a loss. Childhood sports are part of our lives. They bring joy to children and their families. Not only that, being involved in athletics can be beneficial to a child’s development. But as any parent knows, there is always the risk of injury.

By knowing the causes of sports injuries, and how to prevent them, you can make involvement in sports a more positive experience.

Drew Ferguson, UAB’s director of Sports Medicine at Children’s of Alabama, points out that age can be a factor in many injuries.

“The younger kids don’t have the body control, the neck coordination to play a lot of these sports,” he said. “It’s important to try to teach the basics, the fundamentals, because develop-ing bodies and awkwardness can lead to injuries that you don’t see in older more developed children.” On the other hand, Ferguson points out, as a child grows and develops, injuries can take place due to the force of physical contact between bigger, stronger kids.

There are things you can do to help prevent your kids from being injured.

Preventing Sports InjuriesUse of Proper Equipment

Children should always use the prop-er equipment and appropriate safety gear for each sport. That gear should always be the correct size and fit well.

Ask your child’s coach about the ap-propriate helmets, shoes, mouth guards, athletic cups and padding. Shatterproof goggles should be considered as well.

Protective equipment should be approved by the organizations that govern each of the sports. Protective gear should be properly maintained to ensure effectiveness.

Maintenance and Appropriateness of Playing Surfaces

Coaches and parents should ensure that playing fields are in good condi-tion. Holes and ruts could cause chil-dren to fall and get hurt. For sports like running and basketball, surfaces should be more forgiving like a track and wooden courts over concrete surfaces.

Sports injuries

24 Healthy Horizons


For more information on this or other health and safety top-ics, visit www.childrensal.org.

and overuseAdequate Adult Supervision and Commitment to Safety

Any team sport or activity that kids participate in should be supervised by qualified adults. The team coach should have training in first aid and CPR, and the coach’s philosophy should promote players’ well-being, not a “win at all

costs” approach. Additionally, make sure your kids are matched for sports according to their skill level, size, and physical and emotional maturity.

Proper PreparationA child should always be taught how

to play the sport before going out on the field. The child should be adequate-ly prepared with warm-ups and train-ing sessions before practices as well as before games. In addition, kids should drink plenty of fluids and be allowed to rest during practices and games.

Types of InjuriesSports injuries are usually divided

into three categories. Acute injuries, overuse injuries and reinjury.

AcuteAcute injuries occur suddenly and are

usually the result of some trauma. They could range from sprains or strains to the more serious concussions.

OveruseAnother common source of injury is

overuse. This is seen in sports with the same, repetitive motions. One example is “Little League Elbow,” which is pain and tenderness in the elbow due to repetitive throwing.

ReinjuryReinjury often happens when a player

returns to the game before he or she is properly healed from a previous injury. A player should wait for their doctor’s approval before re-entering the sport, and even still, should start back gradu-ally to prevent getting hurt again.

What to DoIf your child is injured, they should

stop playing immediately. Ferguson said whether or not to call the doctor may depend on how much pain they are feeling.

“On a pain scale from one to 10, if they are below a five you may want to wait,” he said, “but if it gets more painful over time you may want to have them seen for treatment.”

You may also consider taking them to a doctor if the area is swollen, they are limping or have limited range of mo-tion, or if the pain continues for more than a week.

Once the child has been treated by a doctor, remember to follow the doctor’s orders! Avoid activity and wait on the doctor’s approval before playing again to avoid reinjury.

By keeping these tips in mind chil-dren and their families can do their part to avoid injury and enjoy many years of athletics.

26 Healthy Horizons

Although many people will influence our lives for better or for worse, there are those certain few that will affect us on a greater scale than all others. One of the people who has the potential to make an indelible print on our lives for-ever is our father. And each man who decides to become a father must realize that with the title comes a grand respon-sibility. God certainly helps fathers with the information to become the men they need to be. The word of God is filled with divine guidance for every father. Let’s notice one such passage as God describes the making of a dad in Prov-erbs 20:3-7: “It is honorable for a man to stop striving, Since any fool can start a quarrel. The lazy man will not plow because of winter; He will beg during harvest and have nothing. Counsel in the heart of a man is like deep water, But a man of understanding will draw it out. Most men will proclaim each his

dadGod

a

madeby


own goodness, But who can find a faithful man? The right-eous man walks in his integrity; His children are blessed after him.”

Dads Need Patience (v. 3) One translation of this pas-sage says, “It is an honor for a man to remain far from strife; but every fool shows his teeth.” We have all seen angry and irritable dogs who showed their teeth, but what kid wants to be around an irritable dad who is constantly growl-ing at them? God’s dad works to make his personality one that is positive and patient and demonstrates the characteris-tics of his heavenly father. A constant prayer of each father should be: “Lord, help me control my temper, help me to demonstrate more love for my children and may they see me smile at them more and more.”

Dads Need to Work Hard (v. 4) I have often said that my dad is the hardest working man I have ever been around. I still believe that to be true. He helped us boys to learn not to be afraid of working hard and doing your best at what you do. Too many fathers today go to work and then come home and plop down in front of the T.V. for the rest of the night thinking their job is done. But God’s dad knows that the Word says, “redeem the time” and that spending time with children is all part of a day’s work. Although my dad

worked very hard, he always had time to throw the ball with us in the backyard and to be at all of our events. A good dad knows hard work doesn’t end at the job site, but that it continues at home with the wife and kids!

Dads Need to Be Faithful (v. 6) God’s dad is a faith-ful man. Many men will state their love for their wives and children - but how do they demonstrate that love? Is it with time spent with them in meaningful conversation or activi-ties? Is it taking time to help meet the emotional needs of his family? Is he taking the role of the spiritual leader in the home? This world needs more faithful dads - but more importantly your home needs a faithful dad!

Dads Need to be Righteous (v. 7) “The righteous man walks in his integrity.” Living righteously is more than simply attending church services. It is living a life of integrity committed to Jesus Christ. Being a disciple of Jesus includes being dedicated to His word, to prayer, which equates to learning more about Him and asking for the power to become more like Him!

May God bless all of our dads with the determination to enhance their lives and become more like their heavenly Father. And by doing so make the lives of their children im-measurably better by them having a dad made by God.

By Richard O’Connor

28 Healthy Horizons

just for laughsEvery morning an elderly woman would step

out on her porch, raise her arms to heaven, and shout “Praise God!” An atheist happened to buy the house next door to her and over the months he became very irritated with the spiritual woman. After six months of hearing her shout

“Praise God” each morning, he went out on his porch and yelled, “There is no God!” The godly woman wasn’t put off in the least. She continued to praise God every day. One cold winter morning the atheist heard

the woman shout a different message. “Help me, Lord,” the woman prayed. “It’s very cold and I am out of food and money.” When the woman went outside the next morning, there was enough food on the porch to last her a month. “Praise God!” she shouted. The atheist stepped out from the bushes and

said, “There is no God! I bought all of those groceries!” The women raised her arms to the sky and said, “Praise God! You sent me the groceries and made the devil pay for them!”

An eight year old boy was asked by his mother what he had learned in Sunday School. “Well Mom, our teacher told

how God sent Moses behind enemy lines on a rescue mis-sion to lead the Israelites out of Egypt.

“When he got to the Red Sea, he had his engineers build a bridge and all the peo-ple walked across safely. “He used his walkie-talkie

to radio headquarters and call in an air strike. They sent in bombers to blow up the bridge

and all the Israelites were saved!” “Now son, is that really

what your teacher taught you?” his mother asked. “Well, no Mom - but if I

told it the way the teacher did, you’d never believe it!”


30 Healthy Horizons


32 Healthy Horizons

community

We’ve all been there before – it comes time for your scheduled exercise and you just don’t want to do it. The thought of lacing up those sneakers and huffing and puffing for the next hour at the gym is daunting. What if there was an easier and more enjoyable way to get moving each day? Good news: there’s a solution to this common problem. While there are

countless ways to get active, it seems walking has the lowest dropout rate of them all. The American Heart Association recommends walking as the simplest positive change you can make to improve your overall heart health.

Walking is low-risk and easy to start wherever you are. Research shows that walking at least 30 minutes a day

why youshould

walk

By Margaret Bishop


can help you reduce your risk for heart disease, stroke, diabetes and a variety of other health problems. It can also improve blood pressure, blood sugar levels and body weight. In addition to these direct health benefits, walking can become a positive social activity that helps you improve relationships and your sense of adventure. You can plan walking paths that are convenient or map out routes that take you to places you’ve never been before.

A great opportunity for you and your loved ones to start walking is at the 2015 West Alabama Heart Walk. 1,500 walkers are expected to attend on Feb. 14 at the Tuscaloosa Amphitheater. The event is free to the public, with festivities beginning at 8 a.m. and the 5k River Walk starting at 9 a.m. Heart Walk Chair Gina Simpson of the Tuscaloosa Sports and Tourism Commission invites you to enjoy a Kids Zone, health screenings, music, refreshments and more at this annual community event.

The West Alabama Heart Walk raises money to fight the #1 and #4 killers of Americans – heart disease and stroke. With the help of local top sponsors Nucor Steel and DCH Health System, the AHA hopes to raise $200,000 this year at the West Alabama Heart Walk to fund research and education in our community.

Make the choice to simplify your exercise and improve your heart health by walking; and don’t forget to mark your calendar for the West Alabama Heart Walk to help save lives and improve your own.

To help save lives and build a team of walkers for the 2015 West Alabama Heart Walk, visit www.westalheartwalk.org. Contact Margaret Bishop at 205.510.1551 for more information.

34 Healthy Horizons


&Blackjack BBQFor the past several years, Hospice of West Alabama has

created an invigorating, thrilling gaming atmosphere at North River Yacht Club. While the annual cabaret event has been held for several decades, the Las Vegas style gaming night appears to be a community favorite. From black jack to roulette to slot machines, there is much fun had by all who attend. Celebrity volunteers deal and engage patrons in lively games and fellowship with HOWA supporters. Who can imagine a more exciting night of fun?

Hospice of West Alabama hosts this cabaret event to raise funds to care for patients in Tuscaloosa, Hale, Bibb, Fayette, Lamar, Pickens and Greene Counties. The funds raised from this event go directly to help those we serve who do not have medical insurance or whose needs exceed their

coverage. Hospice provides support for families caring for terminally ill loved ones in their homes. Families and patients receive medical care, social services, emotional support and spiritual care through an interdisciplinary team

of professionals and volunteers. Hospice of West Alabama can also provide inpatient hospice care at the Helen H. Hahn House for those patients who are not able to remain at home. At Hospice of West Alabama, the belief is that hospice care is the perfect combination of medicine and ministry, and we are committed to providing the very best of both to our patients and their families.

Hospice of West Alabama is incredibly

thankful for the support of the community for the mission of providing exceptional hospice care to the West Alabama Community. Thank you!

Kimberly Gibson Hospice of West Alabama

36 Healthy Horizons


ACCOMMODATIONS .....................Hampton Inn (205) 553-9800

ADULT DAY CARE ........................Caring Days(205) 752-6840

AMBULANCE SERVICES ..................Northstar Paramedic Services(205) 345-0911

ASSISTED LIVING FACILITIES .............Heritage Healthcare and Rehab Inc.(205) 349-1011

Hosea’s Care Group Home Seniors(205) 758-1068

Martinview Assisted Living(205) 333-0085

Merrill Gardens at Northport(205) 330-1700Morning Pointe of Tuscaloosa(205) 345-1112

North River Village(205) 759-9875

Pine Valley Retirement Community(205) 349-8700

Regency Retirement Village(205) 752-5500

BEHAVIORAL SERVICES ..................

BLIND AND VISUAL DISORDERS ...........Alabama Eye and Tissue Bank(205) 942-2120

Alabama Regional Library for Blind and Physically Handicapped1-800-392-5671

BRAIN INJURY SERVICES .................Alabama Head Injury Foundation1-800-438-8002

CANCER CARE CENTERS .................Cancer Care Center of Tuscaloosa(205) 345-8208

DCH Cancer Treatment Center(205) 759-7800(205) 349-8303 Nights & Weekends

Lewis & Faye Manderson Cancer Center(205) 759-7800

CAREGIVER SERVICES ...................

CHIROPRACTORS ........................Agee Chiropractic Center, PC(205) 339-3333

Alabama Chiropractic & Spine Care(205) 339-0001

Wellness Center of Tuscaloosa(205) 345-3452

DENTAL CENTERS .......................Capstone Dental Care(205) 248-9077

Center for Cosmetic & Restorative Dentistry(205) 339-6762

Cumberland Dental(205) 556-2980

Renaissance Dental(205) 758-4809

Riverview Dental Designs(205) 345-3400

The Smile Design Center(205) 750-8008

University Oral & Facial Surgery, PC(205) 556-2323

West Alabama Dental Center(205) 345-8859

DISABILITY SERVICES ....................Alabama Council for Developmental Disabilities(800) 232-2158

Alabama Goodwill Industries(205) 323-6331

Alabama Regional II Mental Redardation Services(205) 553-4550

Alabama State Vocational Rehabilitation Service(800) 671-6837

EAR, NOSE & THROAT ....................North River Ear, Nose & Throat(205) 759-9930

Tuscaloosa Ear, Nose & Throat(205) 758-9041(205) 758-5730

Tuscaloosa Sinus Center(205) 759-9930

ELDER LAW .............................Stuart Albea(205) 248-9556

Elder Law Clinic(800) 452-9036

EYE CARE ...............................Dr. Riley Austin(205) 333-7859

FAMILY MEDICINE .......................MedCenterNorth (205) 333-1993South (205) 343-2225

38 Healthy Horizons

resources

FITNESS CENTERS .......................NorthRidge Fitness(205) 752-1201

FUNERAL SERVICES .....................

HEARING AID CENTERS ..................ENT of Tuscaloosa(205) 333-3330

HEART CENTERS .........................Cardiology Associates of West Alabama(205) 343-2811

Cardiology Consultants(205) 752-0694

HOME HEALTH SERVICES .................

Alacare Home Health(888) 252-2273Amedisys Home Health Care(205) 752-0606

Caring Hands Hospice(205) 349-3065

DCH Home Health(205) 759-7010

Hospice of West Alabama(205) 523-0101

Jim Myers Home Care(205) 556-9760

Mid South Home Health(205) 739-7800

HOSPICE ...............................Alacare Hospice(888) 252-2273

HOSPITALS .............................

DCH(205) 759-7010

North Harbor Pavilion (205) 330-3000

Northport Medical Center(05) 333-4500

Phelps Outpatient Center(205) 759-7334

Taylor Hardin Secure Medical Facility(205) 556-7060

UAB Medical West(205) 481-7111

University Medical Center(205) 348-1288

Veterans Affairs Medical Center(205) 554-2000

INSURANCE .............................AFLAC(205) 752-1386

Blue Cross Blue Shield(877) 293-1850

State Farm(888) 556-5363

INDEPENDENT LIVING ....................

Pine Valley Retirement Community(205) 349-8700

MEDICAL EQUIPMENT & SUPPLIES ........APM Providers Inc.(800) 949-5329

American Homepatient(205) 942-9400

Atlas Elevator(866) 513-5438

Central Alabama Mobility, Inc.(05) 556-7733

DCH Home Health(205) 759-7010

Fuller Rehabilitation Independent Living Aids(205) 248-0284

Handicapped Driver Services(205) 426-8261

High Tech Mobility(877) 791-2333

Jim Myers Home Care(205) 556-9760

Med-South Inc.(205) 339-8013

Norris Limb & Brace(205) 333-1020

Quality Plus Medical Services(205) 758-1581

Specialized Medical Devices(205) 345-6880


Secure Health Systems Inc.(205) 270-1342

West Alabama Limb Company(205) 349-5388

NURSING HOMES .......................Forest Manor Nursing Home(205) 339-5400

Martinview(205) 333-0085

ORTHOPEDICS ..........................Southeastern Spine Specialists(205) 750-0447

University Orthopaedic Clinic & Spine Center(205) 345-0192

PHARMACIES ...........................Good Neighbor Pharmacies(205) 652-9595 - Livingston(205) 345-4410 - Dunkin’s(205) 758-8306 - H&W East(205) 758-3611 - H&W Downtown

Jim Myers Drug(205) 556-3800 - University Blvd.(205) 759-15-1 - Capstone Drug(205) 750-0041 - DCH Towers(205) 345-1197 - West(205) 345-8700 - Hwy. 69 South

The Medicine Shoppe(205) 339-3993

Northport Pharmacy(205) 339-5800

Nutritional Parental Home Care, Inc.(205) 345-4566

PHYSICAL THERAPY ......................Inner Care Physical Therapy(205) 750-0030

PLASTIC SURGERY .......................McCollough Institutute for Appearance & Health(866) 876-7600

PODIATRISTS ...........................Alabama Foot Center(205) 759-2851

Foot & Wound Care Center(205) 759-9100

Riverside Podiatry(205) 633-3606

Tuscaloosa Foot Care PC(205) 366-0032

Tuscany Podiatry(205) 758-8809

PSYCHIATRIC SERVICES ..................Bryce Hospital(205) 759-0799

RADIOLOGY SERVICES ...................The Radiology Clinic(205) 345-7000

REHABILITATION CENTERS ...............Alabama Department of Rehabilitaion(205) 759-1279

Champion Partners in Rehab(205) 366-2209

Easter Seals of West Alabama(205) 759-1211

McGraw Activity Center(205) 556-4900

Tuscaloosa Therapy(205) 752-2266

United Cerebral Palsy of West Alabama(205) 345-3031

SENIOR SERVICES .......................Adult Education/Project Literacy(205) 758-0411

ARC of Tuscaloosa County(205) 556-4900

Area Agency on Aging(05) 333-2990

Caring Days(205) 752-6840

Centersville/Brent(205) 926-3968

Clara Verner(205) 349-1202

Dementia Education & Training Program(800) 457-5679

Friendship House(205) 345-1534

FOCUS on Senior Citizens(205) 758-3393

Golden Years of DCH(205) 759-7931

Legal Counsel for the Elderly(205) 348-4960

Meals on Wheels(205) 758-4756

North Harbor Pavilion - Adult & Geriatric Mental Health Services(205) 330-3000

40 Healthy Horizons

RSVP of Tuscaloosa & Hale counties(205) 758-3393

Social Security Administration(205) 349-4863

Widow Person Services(205) 758-3393

SLEEP DISORDER CENTERS ..............Alabama Neurology & Sleep Medicine(205) 345-3881

SOCIAL SERVICES .......................AARP Alabama(334) 954-3042

Alabama Disabilities Advocacy Program(800) 826-1675

Alzheimer’s Disease Hot Line(800) 621-0379

Alzheimer’s Family Program(205) 934-2178

American Red Cross(205) 758-3608

Catholic Social Services(205) 759-1268

Easter Seals of West Alabama(205) 759-1211

Friendship House(205) 345-1534

FOCUS on Senior Citizens(205) 758-3393

Good Samaritan Services of Tuscaloosa(205) 343-2212

Grace House(205) 333-5464

Habitat for Humanity(205) 349-4620

Temporary Emergency Services(205) 758-5535

Turning Point(205) 758-0808

Tuscaloosa VA Medical Center(205) 554-2000

Tuscaloosa Housing Authority(205) 758-6619

United Way Information & Referral(205) 345-7775

Whatley Health Services(205) 349-3250(800) 239-3219

West Alabama Food Bank(205) 759-5519

YMCA of Tuscaloosa(205) 345-9622

TRANSPORTATION .......................

Northstar Paramedic Services(205) 345-0911

Tuscaloosa Transit Authority(205) 556-3876

URGENT CARE CENTERS ..................

UROLOGISTS ............................The Arc Of Tuscaloosa County(205) 758-1875

Incontinence Clinic Of West Alabama(205) 345-1914

Tuscaloosa Urology Center(205) 345-7351

West Alabama Urology Associates(205) 344-9393

WOUND CARE CENTERS ..................Barry Gould’s Foot & Wound (205) 759-9100

DCH Health System(205) 614-9046

References: www.yellowpages.com December 5, 2014.The Real Yellow Pages (June 2013-2014) September 2, 2014; www.411.com, September 2, 2014 and www.yellowpages.com, September 2, 2014. The Real Yellow Pages (June 2012-2013) September 19, 2013; www.411.com September 19, 2013 and www.yellowpages.com September 19, 2013The Real Yellow Pages (June 2011-2012) October 15, 2012; www.411.com October 17, 2012 and Northwest Council of Local Governments fromhttp://www.nacolg.com/Department_of_Aging_Services/index.htmlThe Real Yellow Pages, (June 2009-2010) June 25, 2010The Real Yellow Pages, Shoals Area June 2008Retrieved April 10, 2008 from Northwest Council of Local Governments fromhttp://www.nacolg.com/Department_of_Aging_Services/index.html

Disclaimer: Healthy Horizons provides this resource directory free of charge. Healthy Horizons strives to assure that the information contained in this directory is accurate and up to date. However, the user is advised that Healthy Horizons does not endorse the organizations listed in this directory, nor does exclusion in this directory signify disapproval. The consumer is strongly encouraged to seek information from the organization and assess if this organization meets your particular needs.


42 Healthy Horizons

ALLERGY ASTHMA CARDIOVASCULAR COMFORT DENTISTRY HEALTHY HEARING HEART HOME MEDICINEPEDIATRICPHARMACY PHYSICIANPRESCRIPTIONREHABILITATIONURGENTVISIONWEIGHT LOSSWELLNESS

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Sudoku Fill in the grid so that every row, every column, and every 3x3 box contains the numbers 1 through 9. There is only one solution to each puzzle.

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44 Healthy Horizons


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