twin creeks - november 2013

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Copyright © 2013 Peel, Inc. Twin Creeks Homeowner's Association Newsletter - November 2013 1 Official Publication of the Twin Creeks Homeowner's Association November 2013 Volume 6, Issue 11 Twin Creeks TRIBUNE Diabetes Prevention: Four Steps On the Road to Health November is Diabetes Awareness Month e old adage is true that every journey begins with a single step. On the road to improving your health, small lifestyle changes can lead to dramatic results, especially for people at risk of developing Type 2 diabetes. “It’s never too late to make lifestyle changes and reduce your risk of developing Type 2 diabetes,” says Dr. Valerie Espinosa, an endocrinologist with Texas Diabetes and Endocrinology. Diabetes comes in two forms: Type 1, which mainly affects children and is not currently preventable, and Type 2, which is usually diagnosed later in life and is often preventable. Most people who develop Type 2 diabetes go through a phase called pre-diabetes in which their blood sugar is slightly elevated. But some simple steps can help people with pre-diabetes avoid the progression to Type 2 diabetes. Step 1: Get More Physical Activity Exercise can help people to lose weight, lower blood sugar, and boost the body’s sensitivity to insulin, which helps the body regulate sugar. “While aerobic exercise is important for overall good health,” says Dr. Espinosa, “resistance training to build up muscle mass is especially important for someone with pre-diabetes.” Step 2: Eat More Vegetables, Beans, Nuts, Whole Grains Adding more fiber and whole grains to your diet can reduce your risk of progressing from pre-diabetes to Type 2 diabetes. When shopping for breads, pasta products, and cereals, look for the words “whole grain” on the label. Aim for making at least half of the grains you eat whole grains. Step 3: Lose a Few Pounds Small weight loss goals can have remarkable results in lowering blood glucose levels in people with pre-diabetes. A weight loss of five to seven percent in someone who is overweight can significantly improve their health. “Someone who is 200-pounds and overweight can set a goal to lose 10 pounds,” says Dr. Espinosa. Step 4: Make Healthier Choices Eliminate the temptation to eat foods that you know will raise your blood sugar level, like cookies, potato chips, and sugary drinks, by making healthier choices in the grocery store. “If you don’t have potato chips at home, you won’t be tempted to eat them,” says Dr. Espinosa. According to the American Diabetes Association’s 2011 statistics, a whopping 79 million adults have pre-diabetes. Small, healthy steps can help keep people with pre-diabetes from joining the 25.8 million adults in the United States who have full-blown Type 2 diabetes. Both pre-diabetes and diabetes can be diagnosed with a simple blood test.

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November 2013 edition of Twin Creeks Tribune for Twin Creeks

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Page 1: Twin Creeks - November 2013

Copyright © 2013 Peel, Inc. Twin Creeks Homeowner's Association Newsletter - November 2013 1

TWIN CREEKS TRIBUNE

Official Publication of the Twin Creeks Homeowner's Association

November 2013 Volume 6, Issue 11

Twin CreeksTRIBUNE

CEDAR PARK!No Austin Specific Filler!

Diabetes Prevention: Four Steps On the Road to HealthNovember is Diabetes Awareness Month

The old adage is true that every journey begins with a single step. On the road to improving your health, small lifestyle changes can lead to dramatic results, especially for people at risk of developing Type 2 diabetes.

“It’s never too late to make lifestyle changes and reduce your risk of developing Type 2 diabetes,” says Dr. Valerie Espinosa, an endocrinologist with Texas Diabetes and Endocrinology.

Diabetes comes in two forms: Type 1, which mainly affects children and is not currently preventable, and Type 2, which is usually diagnosed later in life and is often preventable. Most people who develop Type 2 diabetes go through a phase called pre-diabetes in which their blood sugar is slightly elevated. But some simple steps can help people with pre-diabetes avoid the progression to Type 2 diabetes.

Step 1: Get More Physical ActivityExercise can help people to lose weight, lower blood sugar,

and boost the body’s sensitivity to insulin, which helps the body regulate sugar.

“While aerobic exercise is important for overall good health,” says Dr. Espinosa, “resistance training to build up muscle mass is especially important for someone with pre-diabetes.”

Step 2: Eat More Vegetables, Beans, Nuts, Whole GrainsAdding more fiber and whole grains to your diet can reduce

your risk of progressing from pre-diabetes to Type 2 diabetes.When shopping for breads, pasta products, and cereals, look

for the words “whole grain” on the label. Aim for making at least half of the grains you eat whole grains.

Step 3: Lose a Few PoundsSmall weight loss goals can have remarkable results in lowering

blood glucose levels in people with pre-diabetes.A weight loss of five to seven percent in someone who is

overweight can significantly improve their health.

“Someone who is 200-pounds and overweight can set a goal to lose 10 pounds,” says Dr. Espinosa.

Step 4: Make Healthier ChoicesEliminate the temptation to eat foods that you know will raise

your blood sugar level, like cookies, potato chips, and sugary drinks, by making healthier choices in the grocery store.

“If you don’t have potato chips at home, you won’t be tempted to eat them,” says Dr. Espinosa.

According to the American Diabetes Association’s 2011 statistics, a whopping 79 million adults have pre-diabetes. Small, healthy steps can help keep people with pre-diabetes from joining the 25.8 million adults in the United States who have full-blown Type 2 diabetes. Both pre-diabetes and diabetes can be diagnosed with a simple blood test.

Page 2: Twin Creeks - November 2013

2 Twin Creeks Homeowners Association Newsletter - November 2013 Copyright © 2013 Peel, Inc.

TWIN CREEKS TRIBUNE

BOARD OF DIRECTORS

ADVERTISING INFO

Please support the businesses that advertise in the Twin Creeks Tribune. Their advertising dollars make it possible for all Twin Creeks residents to receive the monthly newsletter at no charge. No homeowners association funds are used to produce or mail the newsletters. If you would like to support the newsletter by advertising, please contact our sales office at 512-263-9181 or [email protected]. The advertising deadline is the 8th of each month for the following month's newsletter.

President ........................................................... Tom MoodyVice-President .................................................Adam EnglishSecretary ..................................................... Brian DoughertyTreasurer ....................................................... Daniel NeedlesDirector .............................................................. Ross Burns

Jim SmithermanProperty Manager

Goodwin ManagementOffice: 512-502-2114Cell: 512-230-3220Fax: 512-346-4873

MANAGEMENT INFO

NEWSLETTER INFOEDITOR Peel, Inc. [email protected]

PUBLISHER Peel, Inc. .....................www.PEELinc.com, 512-263-9181 Advertising............................... [email protected]

CLASSIFIED ADSPersonal classifieds (one time sell items, such as a used bike...)

run at no charge to Twin Creek residents, limit 30 words, please e-mail [email protected]

Business classifieds (offering a service or product line for profit) are $50, limit 40 words, please contact Peel, Inc. Sales Office @ 512-263-9181 or [email protected].

Start cleaning out those closets and attics. It’s time for our fall community garage sale.

TWIN CREEKS COMMUNITY GARAGE SALE

Saturday, November 9, 20139:00 am til 1:00 pm

Page 3: Twin Creeks - November 2013

Copyright © 2013 Peel, Inc. Twin Creeks Homeowner's Association Newsletter - November 2013 3

TWIN CREEKS TRIBUNE

Submitted by Saralee Tiede

More information at www.wildflower.org

PHOTOGRAPHY CONTEST WINNERSNOVEMBER 1-30

Winning photography from the Wildflower Center/Texas Highways photo contest in the McDermott Learning Center.

NATURAL PATTERNSTHROUGH DECEMBER 8

Colorful nature paintings by Billy Hassell and exquisite painted metal wildflowers by Charles Allen in the McDermott Learning Center.

WILDFLOWER DAYS™ POSTERNOVEMBER 9 & 10

The official 2014 wildflower print for sale at The Store.

CLOSED THANKSGIVING DAY, NOVEMBER 28

Page 4: Twin Creeks - November 2013

4 Twin Creeks Homeowners Association Newsletter - November 2013 Copyright © 2013 Peel, Inc.

TWIN CREEKS TRIBUNE

Shown: Citrus cranberry turkey roasted on a Kamado Joe.

Give Us the Bird.

Let’s talk turkey. Roasting a turkey in a Kamado Joe grill is just as easy as using your oven. The difference is that turkeys that come out of our grills are incredibly juicy with a mouth-watering charcoal flavor.

Here’s why. Ovens are made of metal and they’re very efficient at pulling the moisture from food. On the other hand, Kamado Joe grills have a thick ceramic shell that locks in the moisture and natural oils of the turkey and keeps it where it belongs–in the turkey.

Our grills also use 100% natural lump charcoal. It’s made from hardwoods like oak and it’s the only heat source that infuses true charcoal flavor.

We’ve made it easy for you. We posted our own grill-tested recipe with simple cooking instructions, so you can serve a turkey they’ll be thanking you for all year long.

Kamado Joe “Citrus Cranberry Turkey” Recipe:

KamadoJoe.com/recipes/turkey2010.html

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512-528-8112www.timbertownaustin.com15607 Grand St. Pflugerville, TX 78660

Let’s talk turkey. Roasting a turkey in a Kamado Joe grill is just as easy as using your oven. The difference is that turkeys that come out easy as using your oven. The difference is that turkeys that come out easy as using your oven. The difference is that turkeys that come out easy as using your oven. The difference is that turkeys that come out of our grills are incredibly juicy with a mouth-watering charcoal flavor. of our grills are incredibly juicy with a mouth-watering charcoal flavor.

Here’s why. Ovens are made of metal and they’re very efficient at Ovens are made of metal and they’re very efficient at pulling the moisture from food. On the other hand, Kamado Joe grills pulling the moisture from food. On the other hand, Kamado Joe grills have a thick ceramic shell that locks in the moisture and natural oils of the moisture and natural oils of the turkey and keeps it where it belongs–in the turkey.

Our grills also use 100% natural lump charcoal. It’s made from Our grills also use 100% natural lump charcoal. It’s made from hardwoods like oak and it’s the only heat source that infuses true hardwoods like oak and it’s the only heat source that infuses true charcoal flavor.

We’ve made it easy for you. We posted our own grill-tested recipe We posted our own grill-tested recipe with simple cooking instructions, so you can serve a turkey they’ll be with simple cooking instructions, so you can serve a turkey they’ll be thanking you for all year long.

Kamado Joe “Citrus Cranberry Turkey” Recipe:Kamado Joe “Citrus Cranberry Turkey” Recipe:

KamadoJoe.com/recipes/turkey2010.htmlKamadoJoe.com/recipes/turkey2010.html

Breast cancer is the most common cancer among women in the United States, and is the second leading cause of cancer deaths. Screening is vital because early stages of the disease are easier to treat. The American Cancer Society recommends women:

• Obtain yearly mammography screenings, beginning at age 40• Obtain yearly clinical breast exams• Check your breasts regularly for lumps• Discuss their breast cancer risk with their physicianBreast cancer risk increases as we age. Other factors that increase

a woman’s risk for breast cancer include:• Having started menstrual periods at a young age• Having a first child after age 30• Use of hormone replacement therapy• Having a family history of breast cancer

Men are also at risk for rare cases of breast cancer. All persons familiar with the normal look and feel of their breasts should promptly report any unexpected changes to their physicians. The American Cancer Society recommends both women and men consult their doctor if they notice any of the following:

• A new, hard lump or thickening in any part of the breast• Change in breast size or shape• Dimpling or puckering of the skin• Swelling, redness, or warmth that does not go away• Recurrent pain in a particular part of the breast• Pulling in of the nipple• Nipple discharge that starts suddenly in only one breast• An itchy, sore, or scaly area on one nipple

For more information about breast cancer and early detection, contact your health care provider, your Concentra health specialist, visit the American Cancer Society Web Site at: www.cancer.org, or visit the

National Breast Cancer Awareness Month Web site at: http://nbcam.org/

Page 5: Twin Creeks - November 2013

Copyright © 2013 Peel, Inc. Twin Creeks Homeowner's Association Newsletter - November 2013 5

TWIN CREEKS TRIBUNE

900 EAST WHITESTONE BLVD | CEDAR PARK, TX 78613 | 512-684-4000 | sweh.org

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SPECIALIzINg IN THE DELIVERy Of ADVANCED mEDICAL CARE

Your Scott & White Emergency Medical Center was built on one simple philosophy: provide everyone with the same collaborative, team-based approach to delivering the most personalized and advanced care possible.

Page 6: Twin Creeks - November 2013

6 Twin Creeks Homeowners Association Newsletter - November 2013 Copyright © 2013 Peel, Inc.

TWIN CREEKS TRIBUNE

Jennifer L. Kiening, D.D.S.

Little Smiles is a Contracted Provider of:Metlife

HumanaAetna

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Parents Welcomed In Our Treatment RoomsEmergencies Seen on Same Day

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Submitted by Wizzie Brown

Scorpions are arachnids with eight legs and two body regions. Scorpions also have two pincers or claws, called pedipalps, which help them hold their prey as they eat. They also have a long tail with a stinger on the tip that is used for defense or to paralyze prey. The most common scorpion in Central Texas is the striped bark scorpion. This species is yellowish-tan with two dark stripes that run along the back. Striped bark scorpions get up to 2 ½” in length.

Striped bark scorpions are capable of stinging, but only cause moderate reactions for most people. Ice packs can be placed on the sting area to reduce pain and swelling. A person stung by a scorpion should be watched closely for several hours following the incident to ensure that an allergic reaction does not manifest. If breathing difficulties or hives occur, seek immediate medical attention.

To help keep scorpions from moving into the home, suggest the following techniques:• Removing debris (including firewood) away from the home• Pruning any trees or shrubs that touch or overhang the house• Replacing weather stripping as needed around doors or windows• Stuffing weepholes with copper mesh• Sealing cracks & crevices and/ or pipe penetrations with sealant• Treating the foundation of the home with a pesticide• Look for active ingredients such as permethrin, cypermethrin,

deltamethrin, carbaryl, propoxurFor more information or help with identification, contact Wizzie

Brown, Texas A&M AgriLife Extension Service Program Specialist at 512.854.9600. Also check out www.urban-ipm.blogspot.com

The information given herein is for educational purposes only. Reference to commercial products or trade names is made with the understandingthat no discrimination is intended and no endorsement by Texas A&M AgriLife Extension Service or the Texas A&M AgriLife Research is implied. Extension

programs serve people of all ages regardless of socioeconomic level, race, color, sex, religion, disability, or national origin.

Page 7: Twin Creeks - November 2013

Copyright © 2013 Peel, Inc. Twin Creeks Homeowner's Association Newsletter - November 2013 7

TWIN CREEKS TRIBUNE

I have buyers for your home too. If you would like to know more please give me a call or

meet me on the course.

Specializing in Happy Clients

SudokuThe goal is to fill in the grid so that every row, every column, and

every 3x3 box contains the digits 1 through 9. Each digit mayappear only once in each row, each column, and each 3x3 box.

© 2006. Feature Exchange

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SUDOKU

SudokuThe goal is to fill in the grid so that every row, every column, and

every 3x3 box contains the digits 1 through 9. Each digit mayappear only once in each row, each column, and each 3x3 box.

© 2006. Feature Exchange

The Twin Creeks Tribuneis online

Go green. Go paperless.

Page 8: Twin Creeks - November 2013

8 Twin Creeks Homeowners Association Newsletter - November 2013 Copyright © 2013 Peel, Inc.

TWIN CREEKS TRIBUNEEach Prim

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Educational Child Care for Infants through Private Kindergarten and After School

Primrose School of Cedar Park West2021 Little Elm TrailCedar Park West, TX 78613

512.250.2400primrosecedarparkwest.com

“Primrose taught my son things that are just being taught in kindergarten, but

he knew them already – letter sounds, counting, math, addition, subtraction.” — Joseph’s Mom, Primrose Parent

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Pictures!! Do you have a picture of an event that you would like to run in this newsletter? Send it to us and we will publish it in the next issue.

Email the picture to [email protected]. Be sure to include the text that you would like to have as the caption.

Pictures will appear in color online at www.PEELinc.com.

Page 9: Twin Creeks - November 2013

Copyright © 2013 Peel, Inc. Twin Creeks Homeowner's Association Newsletter - November 2013 9

TWIN CREEKS TRIBUNE

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View answers online at www.peelinc.com

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disorder 32. Sieve

DOWN1. Nativity scene piece 2. Competition at the Greek

games 3. Capital of the Ukraine 4. Symbol 5. Expression of surprise 6. Emblem 7. Pickle juice 8. A ball out of bounds (2 wds.) 10. Twist violently 14. Ripper 17. Strums 18. Slough 19. Ross ___, philanthropist 20. Gods 23. Brand of sandwich cookie 24. Seaweed substance 25. Cabana 27. Blue

Crossword Puzzle

© 2006. Feature Exchange

ACROSS1. Swiss-like cheese 5. Black 9. Confuse 11. Dog food brand 12. Flat 13. Sticky black substances 14. Mr. 15. Advertisement 17. No 18. Make better 20. Pre-Nissan 22. Electric spark 23. Miss lang 24. Tire 27. Saloons 29. Immense 31. Shine 32. Santa's helpers 33. Madam 34. Ribald

DOWN1. Tides 2. Cafe 3. Far away 4. Day of wk. 5. Sup 6. Mont __ 7. Ms. Winfrey 8. Curious 10. City 16. Toil 18. Movie alien 19. Fashionable 20. Play 21. Smoky 22. Cain killed him 24. Skimp 25. Afresh 26. Posttraumatic stress disorder 28. Pigpen 30. Unwell

Crossword Puzzle

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DOWN1. Tides 2. Cafe 3. Far away 4. Day of wk. 5. Sup 6. Mont __ 7. Ms. Winfrey 8. Curious 10. City 16. Toil 18. Movie alien 19. Fashionable 20. Play 21. Smoky 22. Cain killed him 24. Skimp 25. Afresh 26. Posttraumatic stress disorder 28. Pigpen 30. Unwell

Crossword Puzzle

© 2006. Feature Exchange

Page 10: Twin Creeks - November 2013

10 Twin Creeks Homeowners Association Newsletter - November 2013 Copyright © 2013 Peel, Inc.

TWIN CREEKS TRIBUNE

How To Execute The Forehand Lob

By USPTA/PTR Master Professional Fernando Velasco

TENNISTIPS

Look in the next Newsletter for: How to execute “The Two-Handed Backhand Lob”

In previous newsletters, I offered tips on how to hit the forehand groundstroke, the two-handed backhand, the one-handed backhand, the forehand volley, the two handed backhand volley, the serve, the forehand half-volley, the one-handed backhand volley, the overhead “smash”, the forehand service return, the backhand service return, the forehand high volley approach shot, the two handed high volley approach shot and the one-handed high volley approach shot.

In this issue, I will offer instructions on how to execute the Forehand Lob. This shot is used when a player is forced to retrieve a ball that is hit deep and the opponent is either charging to the net or staying far back. The player hitting the lob is looking for “air time” to regain balance and court space. This ball should be hit high enough so the players at the net cannot reach and “slam” the ball down, or force the opponent at the base line to retrieve back. In the illustrations, Carmen Manzur, Member of the Grey Rock Tennis Club, shows the proper technique to execute this stroke.

Step 1: The Back Swing: When Carmen is forced deep into the

court and realizes that she has to hit a defensive lob, she pivots to the right and gets her racket back early. Notice that the head of the racket is low and her left arm is up in front to keep her balance. Her eyes are focused on the path of the ball and her weight is in her right foot.

Step 2: The Point of Contact: Carmen is now ready to hit the ball. Her eyes are now on the point of contact and the face of the racket is tilted at a 45 degree angle to create height and depth on her lob. Her goal is to keep her head still and not start looking up to her opponent or to the other side of the court.

Step 3: The Follow Through: The success of a deep lob is the follow through. Carmen’s wrist is still “laid back” and her shoulder is lifting the racket above her head. Her right arm is still in front of her in order to allow maximum balance.

Step 4: The Shuffle Back: Once Carmen finishes the stroke, her goal is to either move forward toward the net top to hit an overhead, or to paddle back to the middle of the court to drive the next ball back to the opponent.

Page 11: Twin Creeks - November 2013

Copyright © 2013 Peel, Inc. Twin Creeks Homeowner's Association Newsletter - November 2013 11

TWIN CREEKS TRIBUNE

- Kids Stuff- Section for Kids with news, puzzles, games and more!

This information was provided by KidsHealth, one of the largest resources online for medically reviewed health information written for parents, kids, and teens. For more articles like this one, visit www.KidsHealth.org or www.TeensHealth.org. ©1995-2006. The Nemours Foundation

You’ve been looking forward to Thanksgiving dinner all year — turkey, mashed potatoes, cranberry sauce, and pumpkin pie. Mmm-mmm! But after you finish that second helping of turkey with gravy, you start to feel a little sleepy.

As your Uncle George starts to explain why eating turkey makes people so tired, you suddenly feel like curling up in front of the TV and napping until next Thanksgiving. But is gobbling up all that turkey really to blame?THE USUAL SUSPECT: L-TRYPTOPHAN

Not exactly. Here’s why: Turkey meat contains a lot of an amino acid called L-tryptophan (say: el-trip-teh-fan). Amino acids are the “building blocks” for the proteins that make up our muscles and other important parts of our bodies. (L-tryptophan is just one kind of amino acid — there are many different kinds of amino acids in the foods we eat.)

When we eat foods that contain L-tryptophan, this amino acid travels in the blood from the digestive system and later enters the brain. The brain then changes the L-tryptophan into another chemical called serotonin (say: sare-uh-toh-nin). Serotonin calms us down and helps us sleep.

But scientists now know that L-tryptophan can really only make a person tired right away if it is eaten or taken by itself without any amino acids. And the protein in turkey contains plenty of other amino acids!

BLAME IT ON BLOOD FLOWMost scientists think that there’s a different

reason why eating a special meal might make you drowsy. Eating a big Thanksgiving dinner causes increased blood flow to the stomach (needed to help digest the meal) and less blood flow to the brain.AVOIDING DROWSINESS

So just how do you avoid that sleepy feeling on Turkey Day?• Eat small, healthy meals (try to limit junk foods)

throughout the day before you sit down for your big meal — don't starve yourself in anticipation of the feast to come.

• Have small portions of foods that are part of your Thanksgiving meal (including whatever veggies are on the table).

• Drink water and take breaks while you are eating to see how full you've become.

• Stop eating once you're full — there will always be leftovers tomorrow.

• Finally, take a walk outside afterward to digest your meal. This will make you feel better than crashing on the couch.Follow these tips and have a Happy Thanksgiving

— gobble, gobble!REVIEWED BY: Steven Dowshen, MD

DATE REVIEWED: August 2009

Page 12: Twin Creeks - November 2013

12 Twin Creeks Homeowners Association Newsletter - November 2013 Copyright © 2013 Peel, Inc.

TWIN CREEKS TRIBUNE

TN

PRSRT STDU.S. POSTAGE

PAIDPEEL, INC.

Wanting more for your home?You have an investment in Twin Creeks…so do I.

As a Twin Creeks home owner, it’s important to me thatyou sell your home for the best possible price.

• Licensed Real Estate Agent Since 1995• REMAX Hall of Fame• CRS - Certified Residential Specialist• ABR - Accredited Buyer’s Representative• Texas Monthly FIVE STAR Agent (Ranked top 3%, Regionally, Based on Client Ratings) 2011, 2012, 2013 - Every year the award has be given!

Riley Masterson

Riley Masterson(512) 413-7292 Direct(512) 646-1331 Office

[email protected]

RE/MAX Capital City 1903 Cypress Creek Rd. Ste 101 Cedar Park Texas 78613

Wanting more for your home?You have an investment in Twin Creeks… so do I.

As a Twin Creeks home owner, it’s important to me thatyou sell your home for the best possible price.

∗ Licensed Real Estate Agent Since 1995∗ REMAX Hall of Fame∗ CRS - Certified Residential Specialist∗ ABR - Accredited Buyer’s Representative∗ Texas Monthly FIVE STAR Agent

(Ranked top 3%, regionally, based on client ratings)2011, 2012, 2013 -- Every year award has been given!

RE/MAX Capital City 1903 Cypress Creek Rd. Ste 101 Cedar Park, Texas 78613

512.413.7292 Direct512.646.1331 [email protected]

www.TheAustinAgent.com