Extracting and adding repeated information to cells

A

Alex

I forget how to extract portions of cells or add portions
to cells. I also forgot how to change a cell with all
capital letters with one with only the first letter is
capitalized.

For example:

A
ALAMEDA COUNTY
SACRAMENTO COUNTY


I want
B
Alemeda
Sacramento

C
Alemeda County, California
Sacramento County, California

I know it has something to do with the "&" character, but
I forgot. Please HELP!

Thanks.
Alex
 
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