Healthy RGV Issue 105 - Changing Lives: Celebrating 30 Years of Cancer Care in Brownsville

ISSUE 105
EDITORIAL CONTENT
HEALTHY KIDS
FITNESS & BEAUTY
BACK TO SCHOOL: MAKING THE
SHIFT A LITTLE EASIER
5 WAYS SUMMER CAMP
HELPS YOUR CHILD PREPARE
FOR ADULTHOOD
HEALTHY LIFESTYLE
FAITH & 'ORDINARY LIFE'
8
10
6
CYANIDE, PETROLEUM AND COAL...
OH MY! WHAT'S HIDING
IN YOUR BEAUTY & PERSONAL
CARE PRODUCTS?
CAN YOGA MAKE PERIOD
CRAMPS GO AWAY? YES!
13 HERBS WITH HEALING
PROPERTIES
34
36
38
THIS IS THE OFFICE HACK
SCIENTISTS SAY WILL MAKE YOU
MORE PRODUCTIVE.
CHANGING LIVES: CELEBRATING
30 YEARS OF CANCER CARE
IN BROWNSVILLE
12
14
WORKING OUT KEEPS YOU YOUNG
ACCORDING TO SCIENCE
NUTELLA COVERED
FROZEN BANANAS
40
42
5 BENEFITS THAT HAPPEN WHEN
YOU START TAKING VITAMINS
16
THE EXTRA-STRENGTH
LIGHTENING BOLT: WHY YOU
SHOULD NEVER LOSE HOPE
18
I CAN DANCE AGAIN!
20
DOCTORS HOSPITAL AT
RENAISSANCE RECEIVES TRIPLE
GOLD RECOGNITION
22
OVERCOMING YOUR BIGGEST
HURDLES WITH MINDSET SHIFTS
24
SHARING THE NEWS ABOUT
YOUR DIAGNOSIS
26
4 REASONS WHY YOUR BODY
NEEDS A VACATION
33
contact@healthymagazine.com
ph. 305-395-4554 | www.healthymagazine.com

PUBLISHER
Mauricio Portillo
EDITOR IN CHIEF
Claudia Portillo
MARKETING DIRECTOR
Arnaldo Del Valle
"Being
healthy and
fit is not longer
a fad or a trend
it's a Lifestyle."
COPY EDITOR
Lora Incardona
ASSISTANT COPY EDITOR
Andres Portillo
WEBSITE DIRECTOR
Maria Alejandra Wehdeking
ART AND DESIGN
Carolina Pedraza
PHOTOGRAPHY
Irene Kaplan
SOCIAL MEDIA DIRECTOR
Maria Alejandra Wehdeking
CONTRIBUTING WRITERS
Billie J. Marek, MD, FACP
Dr. Veronica Guerrero
Meg Meeker, MD
Claudia Portillo
Jenn Baxter
Alan Freeman
Eva Farris
Ava Mallory
Judy Elbaum
Allie Casazza
Sarah May Bates
Lauren Kasis
Sarah Wester
Cassandra Bullocks
Rubel Shelly
Claudia Portillo
Editor in Chief
We did again! We survived another summer of fun, sun, and oh-so-many new and exciting adventures. I can't quite
believe how quickly the time passed while we were enjoying the hot summer months in south Florida and wherever
our summer vacations took us across the globe. I hope you've had as much fun as we've had along the way.
As a recap, because let's face it, our days are so chockfull of new and exciting things, it can be difficult to keep
up. This summer we focused an entire issue on the men in our lives. We touched on health topics from top to
bottom, gave the guys some much-needed health advice, and advised them on things they need to watch out for
as they age. Then, we had in-depth conversations about our own health, our changing eating habits, and of course,
something for the kids. We discussed kids' summer camps and how great they are for teaching your kids muchneeded
life lessons. And let's not forget the articles about your eye health. We all need to take care of eyesight. We
discussed it with a nod to great fashion and style right here in south Florida.
This last month of summer, we're focusing on things that make you feel good from the inside out. Starting with
the best culinary adventure I've ever had. Who doesn't love to eat? I know I do, that's for sure. I can't wait for you
to read my review of what I have to say was the best cooking class in the country. Then, we're going to talk about
alleviating pain, specifically how yoga can help ease menstrual cramps. Who knew?
As always, we will do everything we can to bring you the most up-to-date health information, new ideas, new
schools of thinking, and the best new exercises and makeup must-haves of the season. As we've done every month,
we'll enjoy some healthy eats, give you pointers in your healthy kitchen, and gain insight from some of the most
well-versed, knowledgeable medical professionals in the country.
I can't wait for you to see what we have in store for you this month. We're thrilled to be with you as the hot
summer months come to a close and we all begin to think about what the new season will bring. For now, let's make
this August the best month yet and let's take time to enjoy the sun, have some fun in the pool, and savor delicious
meals with family and friends gathered around and a world of promising just ahead. Here's to a wonderful month,
filled with thrilling adventures, warm summer breezes, and great evenings with family, friends, and another issue of
Healthy magazine by your side!
cportillo@healthymagazine.com
/HEALTHYMAGAZINE
@HEALTHYVALLEY
/HEALTHYMAGAZINEONLINE
/ HEALTHYMAG08
contact@healthymagazine.com | ph. 305-395-4554 | www.healthymagazine.com
Healthy Magazine is a free monthly publication. All contents are protected by copyright and may not be reproduced without written consent from the publisher. The material
in this magazine is intended to be of general informational use and is not intended to constitute medical advice, probable diagnosis, or recommended treatments. Healthy
Magazine and its contributors accept no responsibility for inaccuracies, and the advertiser is solely responsible for ad content and holds publisher harmless from any error.

HEALTHY LIFESTYLE · AUGUST 2017
Maybe you’ve heard
the story of a good
citizen who was being tailgated by a stressed-out
woman on a busy street. Suddenly, the light at the
intersection just in front of them turned yellow. The
good citizen did the right thing by stopping at the crosswalk – even
though he could have beaten the red light by gunning it.
FAITH &
'ORDINARY LIFE'
car while you were blowing your
horn, flipping off the guy in front
of you, and cursing a blue streak. Then I noticed the ‘Choose Life’
license plate holder, the ‘What Would Jesus Do?’ bumper sticker,
the ‘Follow Me to Sunday School’ bumper sticker, and the chromeplated
Christian fish emblem on the trunk. Naturally, I assumed you
had stolen the car.”
The tailgating woman hit the roof – and her horn. She was screaming
in frustration because she had missed her chance to get through
the intersection. As she was still in mid-rant – alternately pounding
the steering wheel and making an ugly hand gesture to the fellow in
front of her – she heard a tap on her window and looked up into the
face of a very serious police officer.
The officer ordered her to exit her car with hands up. He put
handcuffs on her. He took her to the police station, where she was
searched, fingerprinted, photographed, and placed in a holding cell.
After a couple of hours, a police captain approached the cell and
opened the door.
The woman was escorted back to the booking desk where the
arresting officer was waiting with her personal effects. He said,
“I’m very sorry for my mistake. You see, I pulled up behind your
Ouch! Somewhere through the centuries, an idea has gained
currency that says we can be Christians in the same way most
people are Democrats and Republicans, Rotarians and Lions Club
members. We show up for meetings, pay our dues, and wear the
insignia. For the most part, however, it is acceptable to be “just like
everybody else.” We’re devout Christians on Sunday, but we curse or
cheat or tell racist jokes the other six and a half days of the week.
We have so institutionalized the Christian faith that church
membership has come to count for conversion. It isn’t just Vito
Corleone of “Godfather” fame who could live as a criminal so long as
he attended Mass and gave gifts to his church.
If one’s faith is anything more than self-delusion, it must inform her
life in all the routine and ordinary events of life. Even at traffic lights.
By Rubel Shelly
6 HEALTHY MAGAZINE

Healthy Kids
BACK TO SCHOOL: MAKING THE
SHIFT A LITTLE EASIER
5 WAYS SUMMER CAMP HELPS
YOUR CHILD PREPARE
FOR ADULTHOOD
8
10
"Children learn
as theyplay. Most
importantly, in play
children learn
how to learn."
-O. Fred Donaldson

HEALTHY KIDS · AUGUST 2017
BACK TO
SCHOOL:
Making the Shift
a Little Easier
The shift from summer into the fall
season can be a tough time for many
kids—even if they’re eager to get back
to school. If the transition is tough for
them, you better believe that means
you’ll have your hands full.
I’ve been through the shift many times as a
mother, and I’ve watched it in thousands of my
patients over the years. Here are a few things
I have learned that help make life a little easier
during this time:
01
ONE MORE HOUR MATTERS
Studies have shown that when kids get even one
more hour of sleep per night, they concentrate
and perform better at school. It may not seem
like much to an adult, but to a growing child, sixty
extra minutes of snooze time helps make them
less irritable and it makes teachers (and you)
happier, too.
So, move bedtime back an hour. If this is too tough
to do all at once, then start with fifteen minutes,
then half an hour, and then one hour.
02
REWORK BEDTIME
Many children have difficulty falling asleep at
night—especially at the beginning of a school year.
They are so used to being active up until bedtime
that they have a hard time winding down. If you
implement good sleep hygiene, they will fall asleep
much more easily.
Make sure they stop watching television, playing
video games, or being visually stimulated one
hour before bedtime. If they want a snack, make
sure it is at least half hour before bedtime and
make it light—no heavy foods. They can listen to
soothing music or a book on tape (one that is a bit
slow moving) to help them wind down. One that
is particularly good for kids is the Adventures in
Odyssey Golden Audio Series.
03
MAKE ELECTRONICS RULES
CLEAR FOR EVERYONE
Most kids can’t adequately discipline themselves
regarding electronic gadget use. In my experience,
most kids (even teens) want help learning to “turn
off” stuff but won’t say this. So, begin by making
house rules that all electronics stay off from 10-7
am.
Remember, many kids chat or text one another at
night, and this keeps your kids up. If some can’t
sleep, they will turn on the Internet to watch a
show, play a game, etc. You may even need to have
all electronics left in the kitchen for the night.
Offer to put your cell phone in the kitchen, too.
You may start with every other night and move to
every night to make the transition more gradual.
This is extremely important for kids who have
difficulty concentrating on the school work.
04
DON’T SKIP BREAKFAST
Many parents (and kids) downplay the importance
of the morning meal, but studies show that it
makes a big difference in a child’s performance.
So, make sure your kids eat a good meal. If
they have to get up really early, you can make
something the night before and zap it in the
morning.
For kids who hate breakfast, drinking breakfast
can be a good way to get some calories in. Make
smoothies with yogurt, protein powder, and some
fruit and they can drink it on the way to school.
Even an instant breakfast drink mix is better than
no food at all.
05
MAKE WEEKENDS FUN
Many kids look forward to getting back to school,
but others dread it. They grieve leaving the easy,
carefree schedule of summer and lose their
enthusiasm for life. So, plan small outings on the
weekend in order to give them something to look
forward to.
You many plan to go to a movie, go to a beach, or
go on a bike ride. The important thing is to give
them a slice of “summer life” back to help them
ease away from it.
06
BE PATIENT
Children starting kindergarten take longer to
adjust to their new fall routine, and many parents
hit mid-October wondering what happened to
their lovely, easy-going child. Be patient, many kids
take about six weeks to get back into the rhythm
of school.
The kindergarten year is particularly tough for
kids, and they need extra sleep (even an afternoon
nap) in order to get back on their feet. If you find
that you have a little monster on your hands later
in the fall, remember that your kindergartner
could be particularly tired from working hard to
behave, focus on school, and make new friends.
The back to school season is an exciting yet trying
one. Just a little focus on making these tweaks to
your child’s routine could go a long way in helping
them go back to school with success!
By Meg Meeker, MD
8 HEALTHY MAGAZINE

HEALTHY KIDS · AUGUST 2017
Think back to when you were a
child. How many memories can
you conjure up? Do you remember
the long days of playing in your
neighborhood carefree? Most of
us grew up in a sort of 'free range' fashion.
We rode our bikes all over town until the sun
went down and sometimes after. We had
freedoms and luxuries that children today
might envy.
Our schedules grew as we aged. Those
important milestones of childhood are
something we've carried with us throughout
our lives and well into adulthood. It's only
natural that we'd want our children and
grandchildren to experience the joys of
childhood the same way we did, but let's face
it. Times have changed. What worked for us
in the past, simply isn't a viable option for our
children today. That's why parents are turning
to summer camps for their children.
The benefits of a summer camp experience
are many. Year after year, children thrive as a
result of their experiences. To put it simply,
they'll learn to be themselves, only stronger,
more independent, confident, and ready for
whatever life may throw their way. In essence,
they learn critical values and lessons to help
them grow into healthy and confident adults.
Life skills are a
staple of summer
camp. Think of it this
way, what better way
to learn than to learn
by doing. They won't have
mom and dad to lean on.
They will, however, have trusted
camp counselors and hordes of new
friends to guide them along the way.
SOME
OF THE MANY
BENEFITS OF
SLEEPAWAY AND DAY
CAMPS INCLUDE:
qq
qq
qq
qq
qq
5
WAYS SUMMER
CAMP HELPS
YOUR CHILD
PREPARE FOR
ADULTHOOD
Building self-esteem by trying
new experiences
Learning to manage their time
Learning teamwork
Becoming resilient
Growing stronger from the
inside out
TEAMWORK
While not all children lack teamwork
skills, many might not have been exposed
to enough opportunity to acquire those
much-needed skills. Summer Camp
provides the perfect opportunity to
acquire them and more. Who hasn't
encountered a situation in their adult life
that didn't require some form of teambuilding
or teamwork? Learning it as a
youngster can make the transition from
solo play or work easier.
SELF-ESTEEM
BUILDING
Camp encourages your child, no
matter their skill level, to get out,
get up, and try something they've
never done before. From kayaking
to swimming, climbing hills, or hiking
through the woods, children get to be
a part of something challenging and
learn just how strong and capable they
are in the process. There's nothing
more beneficial to them then learning
to trust themselves and knowing that
they don't have to be perfect, they
just have to willing to take a chance.
RESILIENCY
Resiliency is a skill we all need, no
matter our age. If we never learn
how to bounce back from mistakes
or mishaps, we'll never learn the
true essence of who we are and
what we are capable of in life.
Camps offer ample opportunity to
discover ourselves and tests our
mental, physical, and emotional
strength.
The case of Summer Camp has
been made. With it, the road to
adulthood doesn't have to be a
daunting one.
By Cassandra Bullocks
10 HEALTHY MAGAZINE

HEALTHY LIFESTYLE · AUGUST 2017
THIS IS THE OFFICE
HACK SCIENTISTS
SAY WILL MAKE YOU
MORE PRODUCTIVE.
Wanting to increase
our productivity at
work is a running
theme for business
professionals.
For as long as there have been
executives, there have been
discussions, workshops, and
countless books written about the
subject of increasing productivity in
the workplace.
Now, researchers are actively
working on what could be the
ultimate productivity hack that could
dramatically increase work output by
manipulating circadian rhythms, the
body’s natural cycles that determine
your most wakeful hours and help
your body to identify when it should
be sleeping.
Recently, there has been an influx of
lighting features that have gone to
market that cater to and promote
the body’s circadian rhythms. The
lighting applications help support
health and well-being in people.
According to the Environmental
Protection Agency, people living in
metropolitan areas can spend more
than ninety percent of their lives
indoors, away from natural light in
the environment.
Years of testing have proven that
people overall are sensitive to blue
lights. When we’re outdoors, blue
is the primary color we see around
us. It has the ability to suppress
melatonin, a chemical in the brain
that aids in our ability to fall asleep.
It’s used medicinally in its natural
state as an over the counter and
prescription sleep aid.
An investigation by Christian
Cajochen, head of the Center of
Chronobiology at the University
of Basel, worked with a team of
volunteers that were exposed to
computers that were backlit with
blue-based LED lights for five hours
in the evening. The result of that
testing indicated that the volunteers
felt less tired because they produced
less melatonin than they would
naturally. The increased alertness
allowed them to perform better on
tests as compared to others who
sat in front of fluorescent lights that
were the same size and gave off the
same level of brightness.
Studies like that have prompted researchers
“
to advise office decorators to include as
much blue light like that seen in daylight
hours in the offices they design.
More and more office
designers have caught on to
this trend, and employers
are pleased with the results
they’ve witnessed in their
offices.
Those same studies and
many others have promoted
to people outside of offices
too. It’s become common
practice for physicians
and practitioners of varied
disciplines to advise their
clients to stick to natural
cycles in life, meaning keep
exposure to bright light at
night to a minimum so as
not to disturb their circadian
rhythm and help promote
alertness when in the
workplace. That includes the
use of devices which are so
prominent in our everyday
lives. From computer
screens to Smartphones and
tablets, people are always
connected, and their brains
are almost always on. The
constant use and exposure
to harmful lights exacerbate
our sleep disorders,
especially in the young, but
not exclusive to adolescents.
It’s becoming increasingly
popular in young adults and
adults.
The takeaway from this
extensive research is to limit
our exposure to the blue
daylight lighting and ensure
we work in more red-based
nighttime lights for optimum
productivity.
By Sarah Wester
12 HEALTHY MAGAZINE

Healthy
Lifestyle
FAITH & 'ORDINARY LIFE'
THIS IS THE OFFICE HACK
SCIENTISTS SAY WILL MAKE
YOU MORE PRODUCTIVE.
CHANGING LIVES: CELEBRATING 30
YEARS OF CANCER CARE
IN BROWNSVILLE
5 BENEFITS THAT HAPPEN WHEN
YOU START TAKING VITAMINS
THE EXTRA-STRENGTH LIGHTENING
BOLT: WHY YOU SHOULD NEVER
LOSE HOPE
I CAN DANCE AGAIN!
DOCTORS HOSPITAL AT
RENAISSANCE RECEIVES TRIPLE
GOLD RECOGNITION
OVERCOMING YOUR BIGGEST
HURDLES WITH MINDSET SHIFTS
SHARING THE NEWS ABOUT
YOUR DIAGNOSIS
4 REASONS WHY YOUR BODY
NEEDS A VACATION
6
12
14
16
18
20
22
24
26
33
"Health is the
thing that makes
you feel that
now is the best
time of the year."
-Franklin P. Adams

COVER STORY · AUGUST 2017
CHANGING LIVES:
CELEBRATING
YEARS OF CANCER
CARE IN BROWNSVILLE
Over the past 30 years, several
staff members of Texas
Oncology–Brownsville Cancer
Center have seen the growth
of cancer care in Brownsville
firsthand, serving patients within Cameron
County, surrounding cities, and even
internationally.
Since it opened its doors, the only cancer
center within the city limits has impacted the
lives of thousands of patients who, because
of the physicians and technology available,
are now able to say they
survived a cancer diagnosis.
Texas Oncology–Brownsville is the
southernmost clinic of the Texas
Oncology network of more than 420
physicians and 175 locations across
Texas and southeastern Oklahoma,
including 48 comprehensive
cancer centers. Texas Oncology’s
community-based approach of
integrated subspecialty oncology
care enables patients to receive
leading-edge treatment while living
at home, near the critical support of
family and friends.
The practice’s physicians
have 60 years of combined
experience in treating cancer
and blood disorders. They treat
the whole person, not just the
disease, and work as a team to
customize treatments for each
patient's specific condition,
including support services
to help meet the personal
challenges patients may face
as a result of their illness. The
practice has a wide range of support services
for patients and their caregivers, such as:
99
Educational Services
99
Financial Counseling
99
Genetic Risk Evaluation and Testing
99
Social Services
LEADING-EDGE TECHNOLOGY
AVAILABLE CLOSE TO HOME
The practice has seen significant advances in
treatment over the past several decades and
credits a large portion of its success to the
improvement of technologies and treatments
that have revolutionized cancer care.
More than 1,500 people in Cameron
County will be diagnosed with cancer this
year. Texas Oncology–Brownsville helps
patients fight cancer in an advanced,
supportive environment and each physician
has special expertise in designated areas.
The majority of the practice’s care is
provided in an outpatient setting
using customized therapies
ranging from chemotherapy
and radiation therapy to
advanced technologies like
immunotherapy, proton
therapy, genetic testing,
and genomic sequencing.
Advanced treatments
and best practices that
come from leading-edge
research create the high
caliber of care found at Texas
Oncology.
Texas Oncology–Brownsville Physicians
(from left to right) Carlos Gonzalez, M.D.,
Balesh Sharma, M.D., Marcelo Boek, M.D.

COVER STORY · AUGUST 2017
TEXAS ONCOLOGY–BROWNSVILLE
PROVIDES LEADING-EDGE CANCER
TREATMENT TECHNOLOGIES AND
SERVICES TO PATIENTS, INCLUDING:
• Chemotherapy
• Linear Accelerator with Image-Guided
Radiation Therapy (IGRT) technology
• Cone Beam Computed Tomography
(CBCT) Capabilities
• 3D Conformal Radiotherapy
• Intensity Modulated Radiation Therapy
(IMRT)
• Positron Emission Tomography/
Computed Tomography (PET/CT)
• Diagnostic CT
• Hereditary Cancer Risk Assessment
• Social Services
• Values Assessment
• Advance Care Planning
• Benefit Counseling
• Full Service Retail Pharmacy
• Laboratory Services
For some, proton therapy may be the best
treatment option for their cancer. This
advanced form of radiation therapy is only
offered at two locations in the state. Texas
Center for Proton Therapy is a part of
Texas Oncology and has the latest proton
technology available in Texas. Rio Grande
Valley patients can have virtual proton
therapy consultation at Texas Oncology–
Brownsville with physicians from Texas
Center for Proton Therapy. Patients benefit
from the expertise of Texas Center for
Proton Therapy physicians while minimizing
the amount of travel needed.
This year, Texas Oncology–Brownsville was
the first cancer center in the Rio Grande
Valley able to offer the FDA-approved, antimitotic
electric field device, Optune, as part
of the treatment of glioblastoma, a type of
brain cancer. It is a wearable, portable device
that is worn to slow or stop cancer cells from
multiplying and may cause cancer cells to die.
COMMUNITY-BASED CARE
Texas Oncology–Brownsville plays a crucial
role in the community, providing local
residents with access to advanced cancer
treatment right in their backyard. Without it,
patients would have to travel outside of their
community, sometimes multiple times per
week, to receive their treatment.
Dr. Carlos Gonzalez specializes in radiation
oncology and has seen the practice grow
and thrive since arriving in 1999. Over the
past 18 years, Dr. Gonzalez and his colleagues
have developed strong relationships with the
patients and families of Brownsville.
“My colleagues and I have the honor of
serving the noble people of Brownsville,” said
Dr. Gonzalez. “I enjoy the challenge of the
ever-evolving landscape of cancer care, but
the patient relationships are by far the most
rewarding aspect of this profession.”
Dr. Gonzalez works alongside medical
oncologists Drs. Marcelo Boek and Balesh
Sharma. All three physicians are active in the
community and frequently speak to groups
throughout Cameron County.
The practice also offers volunteer programs
for those who are interested in participating
more in the cancer community.
To learn more about Texas Oncology–
Brownsville located at 2150 N. Expressway 83,
Brownsville, TX 78521, visit
TexasOncology.com or call 956-548-0810.
15 HEALTHY MAGAZINE

HEALTHY LIFESTYLE · AUGUST 2017
5
BENEFITS
THAT
HAPPEN
WHEN YOU
START TAKING
VITAMINS
Let’s face it, maintaining a healthy
lifestyle is a lot of work. Between
exercising, eating right, monitoring
your sleep patterns, exercising your
mind, and trying to live a life, the
last thing you want to think about is adding
another item to your daily to-do list. Your life
is full. We get it. But there might be one very
important element you’re leaving out that
could mean the difference between striving
for better health and living with better
health.
Taking vitamins could go a long way to
boosting your immune system (Hint. Hint.
Not getting sick as often.) and increasing
your energy levels (Yay! You can finally watch
a whole movie from start to finish!). Tiny
vitamin pills pack a mean punch, and that
could be enough to get you going in the right
direction without impeding on your valuable
time.
So, what do these magic pills and capsules
do for you? If taken correctly, they can do
plenty.
1GIVE YOU ENERGY THAT
LASTS THROUGHOUT
THE DAY.
There’s nothing wrong with that. Use them
wisely, and you might see a big difference in
your energy levels soon. Initially, this might be
a slow process, but over time, you will start
to see a positive change and will wonder why
you hadn’t started taking vitamins regularly.
2THEY
CONVERT
MORE OF
YOUR FOODS
INTO ENERGY.
exercise. Both are a win for you.
That’s a plus in
our book. That
will boost your
brain power and
the ability of your
body to withstand
3THEY CAN HELP YOU TO
IMPROVE SHORT-TERM
MEMORY.
No more forgetting names at luncheons. No
more forgetting where you put your keys.
Small things like that could make a huge
difference in your everyday life and could
improve your job performance.
4THEY WILL HELP
YOUR MUSCLES
GET STRONGER BY
PROVIDING NEEDED
NUTRIENTS TO THE BODY.
We burn energy and nutrients in everything
we do. That’s precisely why it’s crucial that
replenish our bodies. Vitamins are one of
the best ways to do that. They’ll also give us
the amounts of vitamins we need that we
wouldn’t normally get from the foods that
we eat.
5YOUR SKIN
WILL APPEAR
HEALTHIER.
Who wouldn’t want smooth, glowing skin?
There’s a lot to love about vitamins, but like
with any other medication or substance you
take, do consult your healthcare provider
before you start. Some prescription
medications and vitamins should not be
taken together. Also, don’t be alarmed if you
experience nausea shortly after you start
taking vitamins. Most often that’s a sign that
you should take your vitamins with food.
You wouldn’t want to swallow them on an
empty stomach. Talk to your physician. Find
out which vitamins you can benefit from and
watch as your body heals itself with natural
elements.
By Lauren Kasis
16 HEALTHY MAGAZINE

HEALTHY LIFESTYLE · AUGUST 2017
THE EXTRA-STRENGTH
LIGHTENING BOLT:
Why You Should Never Lose Hope
Sometimes breaking through
the pain of negativity takes
an extra “jolt.” This one's
for anyone in desperate
need of some positivity and
inspiration. "Don't ever let fear turn
you against your playful heart." – Jim
Carrey If you prefer to listen, here's the
podcast version of this post on iTunes
and Soundcloud.
If you're in need of some heartfelt
inspiration, I'd like to offer you this
video of Jim Carrey's commencement
speech from a while back. What I find
so profound is his understanding of the
layers of life and humanity, as well as
what universally traps us and halts us on
our way to becoming our best selves.
The reason I am sending this, (aside
from the fact that it’s awesome) is that
for me, this video is in itself a magical
tool for those moments of random
suffering. Let me elaborate.
If you are on a path to becoming your
best self, you might encounter – at
random – moments in your life, or days
or weeks even, that you lose touch
with the brightness and joy that lives
inside you. For whatever reason, you
might become trapped in a mood
or be overcome once again by your
conditions. And often this dark cloud
will feed itself – it will become more
“true,” more weighty and real, and with
your inability to find the salve, the more
blind to the falsity of this mood, you
become. This is when, once again, we
are secretly removed of our power – by
fear. Fear that “we will always be this
way” and “how did I believe I could let
this part of who I am go” and “the hope
I felt was false after all.”
It is during these moments that “extrastrength”
meds come in handy. And
by meds, I mean a profound “jolt” from
outside of us: the affects of someone
with a lightning bolt of truth that can
reach you through that cloud – that lie
that is your chemical fear – and “jolt”
you out of that physical mood/moment
and back into your awareness of joy. It’s
like a hard-restart when the negativity
programs won’t stop running.
That jolt is why we need each other.
It is the truth behind the statement,
“You are okay. You will always be okay.”
Because you are not alone, and you
never will be. You don’t have to do this
growth and change alone – you can do
it with million of others who are pulling
you out of the darkness by a thick and
hefty rope. You are powerful and strong
alone, and you are even more powerful
because you are loved. You are loved by
strangers and your fellow man – you are
loved by me.
Sometimes when clouds stick in
our heads, we need those reminders
from outside of us, to remind us of
who we are, where we are, and that
it’s – for real - okay. We need others
to see us, to be our true mirror –
because those damn clouds – they
fog up that mirror.
So that is why I offer you this as a way
to remember in any moment of pain or
greyness or suffering – you always have
“The Extra-Strength Lightning Bolt.”
And that is the grounding perspective
of the millions and millions of people
around you. You just have to start
madly seeking the lightning bolt that’s
going work for your cloud– literally
Google it and look for it and ask for it
out loud; invite it from everywhere and
anywhere. Don’t stop until you find the
insight/ the YouTube video / the words
from a random friend / the passage in
the random book / the one-liner in the
random podcast – that rings that bell of
truth that breaks through your cloud.
Those old states of being can be very
strong and can sometimes take hold
without a moments notice. The most
important thing to remember about
those moments of despair – is to not
give them any weight – no matter how
much they try to convince you, don’t
listen to them or try to figure them
out. Recognize that they are false, they
are worthless, they are old bad habits,
and you need to find that rope to pull
yourself out to “awareness” and the
reality of who you are.
In a very literal sense, using this tool is
about getting your grounded awareness
back through as many external methods
as possible. Because when it comes
to big “viruses” in our
programming, sometimes
the fix has to come from
outside of us. If you’re not
experiencing a moment like
this now, just keep it with you
in that little coin slot in your
jeans to pull out if you grow
trapped in a dark mood that
is begging for validation.
You are always at your core, okay. You
are good, your life is beautiful. Just
don’t stop grabbing ropes until you
catch the right one that pulls you out.
Keep going and don’t stop. While you're
in a place of stability and happiness,
reinforce your cocoon – your pillownest
of love and inspiration around
yourself, because in these moments
those will be the ropes that pull you
back onto the ground where you truly
exist. Loved, standing tall, and basking in
the sun.
By Sarah May Bates
18 HEALTHY MAGAZINE

Only one heart.
Only one you.
INDIVIDUALIZED HEART CARE,
DEVOTED TO YOU.
No two hearts are exactly the same.
That’s why the cardiovascular
specialists of Valley Baptist Health
System pursue an individualized
care plan for every single heart we
encounter. From preventative care to
treating heart conditions, every
element is designed to take care
of our first priority: you.
To learn more about our services or to find a cardiologist near you
call (844) 614-9386 or visit ValleyHearts.com/onlyone
1040 W Jefferson St.
Brownsville, TX 78520
2101 Pease St.
Harlingen, TX 78550

HEALTHY LIFESTYLE · AUGUST 2017
I CAN DANCE AGAIN!
Ms. Quintana is a determined,
dedicated and strong
individual. When I first met
her, she had a list of her
medications, along with a tally
of her latest glucose and blood pressure
measurements. It was clear that she had a
goal, a goal to improve her health and take
control of her life again.
Throughout her adult life, obesity had
gradually taken a toll on her overall health.
Diagnosed with diabetes, high blood
pressure, and arthritis, she’d tried various
diets - some more successful than others -
but nothing made a significant difference.
Her blood pressure and diabetes were very
well-controlled with medications; however,
the arthritis and chronic knee and back pain
forced her to have to use a cane. That loss
of mobility prohibited her from partaking
in her favorite hobby, and only form of
regular physical exercise - dancing. She was
determined to do whatever it took to regain
control of her health once and for all. That is
what led her to learn more about bariatric or
weight loss surgery.
Eight months ago, she underwent a
laparoscopic sleeve gastrectomy. This
procedure involves removing about two
thirds of the stomach to restrict food intake.
It can often result in as much as 50-70%
of excess weight loss. The impact goes
well beyond just the weight loss though.
Fortunately, it can lead to remission for
some and/or improvement of several medical
condition that are associated with obesity for
others.
As for Ms. Quintana, she was taken off
the medications that controlled her blood
pressure and diabetes, as they were no
longer medically necessary. These conditions
have been so well –controlled without
medications that she was advised that there
was no benefit to checking her sugar levels
Patient Minerva Quintana.
as often as she had in the past. But the most
satisfying milestone for her after her surgery
was when she traded the cane for her
dancing shoes. Now, she is a dancing machine
and no longer uses a cane. She’s even found
that new music to entertain her passion and
is excited to start rebuilding a new wardrobe.
If you are considering weight loss surgery, I
recommend learning about the options for
surgery and attending an information session.
There is a lot you must learn before making
a decision. Weigh the pros and cons. Think
about what’s best for you and learn about
ways to start improving your
diet and lifestyle. Weight
loss surgeries have
many benefits, but they
also carry with them
unique risks. Speak
to a qualified surgeon
and ask any questions
you might have. In
addition to consulting
a qualified physician,
you may want to
take advantage of
message boards and
blogs. Gain perspective
from people who’ve had
weight loss surgery. Learn
from their experiences.
Discover things you might not have
considered before.
Ms. Quintana continues to be a
dedicated and disciplined person.
Her surgery helped her reach
optimal results. To date she has lost
over 80 pounds. She has traded
her diabetes pills for multi-vitamins
and has traded in her walking cane
for a pair of dancing shoes.
AFTER
BEFORE
By Dr. Veronica Guerrero

HEALTHY LIFESTYLE · AUGUST 2017
The team understands how
crucial it is that quality care
be administered immediately
to produce optimal results.
DHR is proud to say that
they have an 85% composite
adherence and at least
twenty-four consecutive
months of 75% or higher
compliance with the Mission
Lifeline STEMI Receiving
Center quality measures to
improve the type, quality, and
outcome of care for STEMI
patients.
DOCTORS HOSPITAL AT
RENAISSANCE RECEIVES
TRIPLE GOLD RECOGNITION
South Texas boasts great people,
great scenery, and now one of
its institutions, Doctors Hospital
at Renaissance, has achieved the
coveted Triple Gold recognition
for its heart attack, heart failure, and stroke
patient care services. This is the only hospital
in South Texas to have been awarded such an
achievement, and it's no wonder. Since the
inception of the Get With The Guidelines-
Heart Failure quality improvement program,
DHR's team and other hospital teams across
the country follow the most up-to-date,
research-based standards. These standards
are intended to decrease recovery time and
reduce the number of hospital readmissions
for heart failure patients.
This year, Doctors Hospital at Renaissance
Health System received a total of three
notable distinctions. In addition to the Get
With The Guidelines, they also received
the Stroke Gold Plus Quality Award with
Target Stroke and the Honor Roll Elite from
the American Heart Association/American
Stroke Association. Receiving these revered
distinctions demonstrates how the DHR
community strives to go above and beyond
patient care and in ensuring that they stay
a step ahead of the competition. Their
efforts are testament to the drive to be the
innovative leader in South Texas when it
comes to top-notch, comprehensive health
care.
“THE ENTIRE MISSION
OF THE LIFELINE GOLD
QUALITY ACHIEVEMENT
AWARD PROGRAM IS TO
DECREASE ANY AND ALL
SYSTEM BARRIERS THAT
PROMPT TREATMENT FOR
HEART ATTACKS.”
In order to receive
recognition, the hospital
had to meet specific
qualifications and standards
of measure, proving that
they had reduced the time
between the patient's
initial arrival at the hospital
and the clot-buster tissue
plasminogen activator or tPA
treatment—currently, the only U.S. Food and
Drug Administration drug approved to treat
ischemic stroke. DHR earned this distinction
because they were able to prove that they
could and had met the criteria for the
diagnosis and treatment of stroke patients
at a set level for a designated period of time.
They, in fact, performed so well that they
set a new hospital record for providing the
fastest door-to-treatment time for stroke.
Their start-to-finish response time came in at
only twelve minutes.
In addition to the distinctions they'd already
received, the Doctors Hospital at Renaissance
Health System team also received the
Accredited Chest Pain Center with Primary
PCI and an Accredited Heart Failure program
recognition by the American College of
Cardiology. Now, they are designated as an
Advanced Primary Stroke Center by the Joint
Commission, and they are the only facility
in South Texas to have received the CARF
Accredited Inpatient Rehabilitation programs
for Adults, Children and Adolescents. Doctors
Hospital at Renaissance Health System is the
only CARF Stroke Specialty Inpatient Rehab
program in the Rio Grande Valley.
22 HEALTHY MAGAZINE

HEALTHY LIFESTYLE · AUGUST 2017
We are our own
worst enemy
so much of the
time. We get in
our own way,
we hold ourselves back from overcoming a
hurdle, accomplishing something amazing,
becoming someone new. We get in the way
of the Holy Spirit, allowing our inner voice
to drown His out. We create an unhappy
reality for ourselves without even realizing
it, and then complain about it.
This is called having a fixed mindset or
a limiting belief about yourself or your
circumstances.
LET’S LOOK AT SOME EXAMPLES OF
HOW THIS COULD BE LIVED OUT.
Let’s say you’ve always been significantly
overweight. You think about what it would
be like to be fit, imagine how your body
would feel, daydream about what it would
be like to wear a certain outfit you admire,
but you can’t actually envision that fit,
strong person being you. It just seems
totally impossible that you would ever really
lose that weight and have that body - that’s
a fixed mindset.
HERE’S ANOTHER EXAMPLE:
You’ve always had a lot of clutter. It
wouldn’t be a birthday party in your
house if you didn’t spend the entire day
beforehand screaming at your family to
help and shoving crap into the bedroom
closets. This is just the way it’s always been
and you can’t really imagine how your life
would look if you had absolutely no clutter.
You can see how it would free up your
time, but you can’t actually envision that
being your life. Fixed mindset. Limiting
belief.
Let's look at one more example, this time I'll
pull from my own life. I’ve actually related
to both the examples listed above, and
overcome them, but I want to dive deeper
with you. Getting personal here!
I didn’t finish college. My parents never
really expressed a deep disappointment in
me for that or anything, but I felt like it was
there, probably because I put it on myself
(I’m the oldest and being the oldest means
you’re super hard on yourself).
I got married young and my husband Brian
(who also did not go to college) and I came
back from our honeymoon to hardship - he
had been laid off and the economy was
crashing - it hit us right from the start. We
struggled financially from the moment we
said “I do” and it didn’t let up.
Brian had a solid job that provided for us
and allowed me to stay home with our
babies (this was a nonnegotiable for us)
but it required working lots of overtime
hours or we wouldn’t make it. He was gone
six days a week and we barely scraped
by. We had our four babies and
struggled to make ends
meet all the time.
OVERCOMING
YOUR BIGGEST
HURDLES WITH
MINDSET SHIFTS
There were very dark, scary nights when
we didn’t know how we’d make it through,
and I had grown used to this being our life.
Money was something I just never thought
we’d have - it wasn’t in the cards for us.
I believe I spent a lot of years punishing
myself for not finishing college, because
I was raised to believe that college was a
huge privilege that I had and you can’t make
a good living without going to college, and I
clung to this limiting belief.
Long story short, God brought our family
into a situation that led to the idea of me
starting a business out of this blog. I’ve
always had an entrepreneur mind (I was
raised by two successful business owners)
and it felt like something I was meant to
do, but my money mindset was very limited
and held me from success for months.
I wanted to help more overwhelmed moms
experience the freedom I had through a life
of less clutter and overwhelm, and I knew I
could do that through my business, but my
limiting beliefs held me back from changing
lives and changing our finances.
When I finally realized this, I remember
feeling like a rock had hit me in the head -
my whole world was shaken up and I didn’t
want to live under the weight of my fixed
mindset for even one more minute. I went
outside and prayed, and started speaking
truth over myself and my business. I did this
every day (and still do) and after a week,
my business exploded and everything I
had been working so hard for that wasn’t
happening finally came through.
24 HEALTHY MAGAZINE

HEALTHY LIFESTYLE · AUGUST 2017
I can be successful because I am called by
God, qualified, and smart. College doesn’t fit
in with who I am and what my calling is. That
truth trumped my limiting beliefs and I have
never looked back.
I want you to overcome your biggest hurdles
by changing the way you think, too. It’s such
a powerful ability we all have! Our thoughts
hold incredible power.
You can apply this to any area of your life
and find your own personal limiting mindsets
lurking. Let’s talk about what you can do
about it.
STOP COUNTING YOUR
FAILURE AS THE END OF
THE ROAD. LEARN FROM
IT, AND TRY AGAIN.
Remember that one time and that twohundredth
time you tried to lose weight,
stop yelling, start a business, improve your
marriage, wake up early, whatever it is for
you, and you failed? Nobody cares but you.
Let it go, detach yourself from it - that failure
is not your identity. Move on and try again.
MOVE FROM A FIXED
MINDSET TO A
GROWTH MINDSET
You’re stuck, and it’s totally possible for you
to pull out of it. Change your way of thinking
by counteracting your limiting beliefs with
the truth. For me, that’s Scripture and who
my Savior says I am - able through Him, a
new creation with a fresh start right in front
of me, called according to His purpose -
those truths counteract my negativity and
my fixed mindset. I’m a big believer in writing
things down. Studies show that we are
42% more likely to accomplish goals when
we write them down, so I think it’s pretty
important to write down what it is we’re
wanting to change in ourselves too.
Write out your
limiting beliefs,
then write out the
truths and positive
affirmations that
counteract those
beliefs. Get into the
habit of saying those
positive words out loud to
yourself every day. Watch your
world transform.
CONQUER
Help yourself overcome by putting your
truths and the goal you want to make
your reality right in front of your face
all the time. Create a list or picture
of vision board of where you want to
go, place it somewhere you’ll see it all
throughout the day, like your fridge or car
steering wheel. Focus on it, let it permeate
your brain all day long.
Make sure your affirmations make you feel
something. When you’re reading them out
loud, you should feel yourself being filled
with hope - it should feel like someone is
breathing life into you. When I read mine,
I can feel something inside of me shifting,
responding to the words I’m saying. Make
them bold, not timid.
For example, when we were at our brokest
point, I stood in my driveway and said, “I am
extremely wealthy. I am also generous and
changing the world with my money.”
Do you have any idea how ridiculous it felt
to stand outside and say that sentence
out loud when I wasn’t even sure how we
were going to afford groceries the next
day? But suddenly, nearly overnight, this
was our reality, and now we are truly seeing
our money do good things and change the
world through giving - it’s incredible to see
this practice take effect in your life. You
can do this same thing with anything you’re
struggling to overcome.
ALLIE CASAZZA is The
Purposeful Housewife.
She is all about helping
you purge the clutter
that's clogging your joy,
rediscover the purpose
in your days, and live with
intention.
Learn more about Allie
@thepurposefulhousewife.
25 HEALTHY MAGAZINE

HEALTHY LIFESTYLE · AUGUST 2017
SHARING THE NEWS
ABOUT YOUR DIAGNOSIS
Finding out you have cancer is
overwhelming and brings a range
of emotions. Each patient’s
experience and response are
different, reflecting individual
personalities, values, and cultures. For some,
the first instinct is to share their diagnosis
with those closest to them. Others may
choose to keep their diagnosis private,
perhaps until they feel ready to share it with
others. Telling family, friends, and colleagues
about a cancer diagnosis is never easy, but it
provides an opportunity to build a support
system, which is an important part of the
journey.
HIT THE PAUSE BUTTON.
If you have recently been diagnosed with
cancer, taking time to process and reflect
can help you make better decisions about
how to move forward. Just as no two cancers
are exactly alike, each patient has different
emotions and unique needs. Processing
this information can help you in many
ways, including thinking about next steps,
navigating treatment options, and simply
taking time to carefully consider how your
diagnosis will impact your life. Take time to
focus on taking care of yourself and aim to
better understand what your diagnosis will
mean for you.
TELL YOUR STORY. ON YOUR TERMS.
Once you’ve had time to process your
diagnosis, think about how, when, and with
whom you want to share this information.
Do you need to tell your extended family or
children immediately, or would you feel more
comfortable sharing the news after you’ve
asked your care team more questions about
your diagnosis? Should you tell your boss and
your colleagues? If so, when is the right time
and how much information should you share?
How you tell your family will be different than
how you approach this topic with friends and
colleagues. It’s truly a personal decision. You
don’t have to tell everyone you know, but it’s
wise to consider whether it would be helpful
for people you interact with regularly to
know about your diagnosis.
CUE THE Q&A. No matter how you decide
to tell those around you, remember they care
about you and chances are they will have
questions. You’re not expected to know all
the answers. But you can try to anticipate
their concerns. Those closest to you may
want to know more about treatment options,
while coworkers may want to know if you
plan to take an extended time away from
work. Sometimes the questions may be
difficult to hear and answer.
WHILE
YOU CAN’T
ANTICIPATE
HOW THOSE
AROUND YOU
WILL RESPOND
TO HEARING THE
NEWS YOU CAN
BE PREPARED
FOR THEM TO
ASK QUESTIONS.
GOOD HELP IS NOT
HARD TO FIND.
Sometimes, a patient may
not know what to say or how
to tell certain people in their
lives that they have cancer.
Your care team can help you
consider the best ways to
share your news, and may
be able to help you prepare
answers to questions you may be asked.
Your loved ones will respond in different
ways, and telling them about your diagnosis
is certain to be an emotional experience.
Asking for help – from your care team or a
trusted friend – is completely normal and
even expected. Never shy away from getting
the support you need as you prepare to tell
others about your diagnosis.
Ultimately, sharing the news of your cancer
diagnosis is a personal decision. However
emotionally challenging, it often is an
important moment when patients see a
caring community of support emerge –
people who will be a source of strength and
help by your side.
BILLIE J. MAREK,
MD, FACP
Billie J. Marek, M.D., FACP,
Texas Oncology is a medical
oncologist at Texas Oncology–
McAllen, 1901 South 2nd Street
in McAllen, Texas.
To learn more about exciting
advancements in cancer
treatment, visit www.
TexasOncology.com
or call 1-888-864-I CAN (4226).
26 HEALTHY MAGAZINE

Weslaco
Texas Oncology delivers high-quality cancer care with leading-edge technology and advanced treatment
options to help patients achieve “More breakthroughs. More victories.” in their fights against cancer.
Texas Oncology, a pioneer in community-based cancer care, is an independent oncology
practice with sites of service throughout Texas and southeastern New Mexico. Texas
Oncology patients have the opportunity to take part in some of the most
promising clinical trials in the nation for a broad range of cancers. In
fact, Texas Oncology has played an integral role in gaining Food
and Drug Administration (FDA) approval for 29 of the
latest cancer therapies.
Habib Ghaddar, MD, FACP
Medical Oncology/Hematology
Dr. Ghaddar specializes in medical oncology and hematology. He is board-certified by the American Board of
Internal Medicine in hematology and medical oncology. He received his medical degree from the American
University of Beirut in Beirut, Lebanon. He completed his internship and residency in internal medicine at the Good
Samaritan Hospital/John Hopkins University in Baltimore, Maryland. He completed his fellowship in
hematology/oncology at The University of Texas MD Anderson Cancer Center in Houston, TX. He has been in
practice with Texas Oncology since 1995.
Daniel Farray, MD
Medical Oncology/Hematology
Dr. Farray is board-certified in medical oncology, hematology, and internal medicine. He received his medical
degree in 1998 from the Universidad Nacional Pedro Henriquez Urena in the Dominican Republic and completed
his residency in internal medicine at the Cleveland Clinic Foundation in Cleveland, Ohio. He completed his
fellowship in medical oncology and hematology in 2006 at Cardinal Bernardin Cancer Center/Loyola University
Chicago. Dr. Farray ranked first in his medical school class. He is a member of the American Society of Clinical
Oncology and American College of Physicians.
Weslaco 1330 East 6th Street, Suite 204 Weslaco, Texas 78596 PH: 956.969.0021 FAX: 956.968.9744
www.TexasOncology.com

Harlingen
Marco A. Araneda, MD
Medical Oncology/Hematology
Dr. Araneda specializes in medical oncology and is board-certified in internal medicine and medical
oncology. He received his medical degree from San Carlos University in Guatemala and completed a
medical oncology fellowship at East Tennessee State University, Johnson City, Tennessee, as well as a
fellowship in bone marrow transplantation at the University of Florida, Gainesville, Florida. He has special
interests in breast cancer, gastrointestinal malignancies, hematologic malignancies, and molecular
targeted therapy.
Nabeel Sarhill
Medical Oncology/Hematology
Dr. Nabeel Sarhill is board-certified in hematology, medical oncology, and internal medicine. He earned his
medical doctorate from the University of Tishreen Medical School in Lattakia, Syria, and completed his
residency in internal medicine at Case Wester Reserve University in Cleveland, Ohio. His fellowship in
hematology was completed at the University of Texas Health Science Center in San Antonio, Texas, and his
clinical research fellowship in medicine and symptoms management at The Harry R. Horvitz Center for
Palliative Medicine in Cleveland, Ohio. Dr. Nabeel Sarhill is a member of the American Society of Clinical
Oncology, American Society of Hematology, Syrian Medical Association, Syrian Ministry of Health, American
Board of Hematology, American Board of Medical Oncology, and the American Board of Internal Medicine.
Benjamin West, MD
Radiation Oncology
Dr. West is a board-certified radiation oncologist. He was a physicist prior to becoming a physician.
Hayan Moualla, MD
Medical Oncology/Hematology
Dr. Moualla completed his Internal Medicine residency followed by a fellowship in Geriatrics and later a
fellowship in Hematology and Medical Oncology at the University of New Mexico in Albuquerque. For
almost 5 years before joining Texas Oncology, Dr. Moualla practiced in beautiful southern Virginia. He is
Board Certified in Hematology and Medical Oncology with special interest in elderly cancer and blood
disorders. His emphasis is making sure that all patient understand their conditions well and have a good
idea about available options. Dr. Moualla is married and has a boy and twin girls. His biggest pleasure is
spending time with family. He also enjoys soccer, ping pong, badminton and swimming.
Harlingen 2121 Pease Street, Suite 101 Harlingen, Texas 78550 PH: 956.425.8845 FAX: 956.364.6793
www.TexasOncology.com

McALLEN
Billie J. Marek, MD, FACP
Medical Oncology/Hematology
Dr. Marek is board-certified and specializes in medical oncology and heamatology. He currently serves as a
director of Texas Oncology and is the medical director for Texas Oncology-McAllen. He has served the Rio
Grande Valley for the past 22 years as a medical oncologist and hematologist, has been recognized as a
“Super Doctor” in oncology for five years in a row, and was recognized as Doctor of The Year for Rio
Grande Regional. Dr. Marek received his medical degree from The University of Texas Medical School at
San Antonio. He completed his fellowship at The University of Texas M. D. Anderson Cancer Center.
Alvaro Restrepo, MD
Medical Oncology/Hematology
“I can be part of your team... and together we can fight the battle.” Dr. Restrepo specializes in, medical
oncology and hematology. He completed his fellowship at the University of Miami. He also serves on the
reast Cancer Committee of US Oncology and has completed a fellowship in breast cancer treatment.
Through the Life Beyond Cancer Fundation he established the Texas Oncology–McAllen Breast Cancer
Ride/Walk undraiser to raise funds for Rio Grande Valley cancer patients. To date approximately $30,000 has
been donated to cancer patients in the Rio Grande Valley.
Suresh Ratnam, MD, FACP
Medical Oncology/Hematology
Dr. Ratnam has been with Texas Oncology-McAllen for 13 years, which he joined after completing his
fellowship at the renowned National Cancer Institute at the National Institutes of Health. He has
co-authored several research publications and is passionate about cutting-edge oncology care. He currently
serves on the Pharmacy and Therapeutics Committee of US Oncology and chairman of the Credentials
Committee for South Texas Health System.
Guillermo Lazo, MD
Medical Oncology/Hematology
Dr. Lazo specializes in medical oncology and hematology. He completed his fellowship at The University of
Texas MD Anderson Cancer Center. He is a recipient of several awards including the American Society of
Clinical Oncology Merit Award and is the author of several peer-reviewed medical publications as well as
book chapters. He received the highest honors on the professional examination for his medical doctorate
degree.
McAllen 1901 South 2nd Street McAllen, Texas 78503 PH: 956.687.5150 FAX: 956.687.9546
www.TexasOncology.com

Nurul Wahid, MD
Medical Oncology/Hematology
Dr. Wahid was fellowship-trained in medical oncology and hematology at Columbia University College of
Physicians and Surgeons in New York. He is board certified in Hematology and Oncology. He has been
recognized as Physician of the Year at Rio Grande State Center in Harlingen where he has served as senior
attending physician for the past 13 years.
Rogelio Salinas, MD
Radiation Oncology
Dr. Salinas is a board-certified radiation oncologist. He completed his residency training at Memorial
Sloan–Kettering Cancer Center in New York followed by his fellowship at The University of Texas MD Anderson
Cancer Center.
Joseph Litam, MD
Medical Oncology/Hematology
Dr. Litam was fellowship-trained at The University of Texas MD Anderson Cancer Center in Houston. He is well
known in the community and was in private practice for 27 years before joining Texas Oncology. He has special
interest in treating solid tumors.
Benjamin West, MD
Radiation Oncology
Dr. West is board-certified radiation oncologist. He was physicist prior to becoming a physician.
Phoebe Verano, RN, FNP-BC
Nurse Practitioner
Phoebe Cepeda Verano is a certified Family Nurse Practioner, Advanced Practice Registered Nurse, who
received her Masters degree at the University of Texas- Pan American (UTPA) in 2013. She has more than
30 years of experience as a registered nurse, most of it in an adult critical care setting. As a nurse
practitioner, she has the compassion to be a part of a patient’s journey through cancer care and believes
that patient education is an important first step following diagnosis and treatment plan development. “I
am committed to preparing cancer patients for their journeys and assuring they know that we are always
here to support them.”
Cristelita Parrocho, RN, BSN,CCRN,MSN,FNP-C
Nurse Practicioner
Cristy graduated as a Family Nurse Practitioner from Charles R. Drew University of Medicine and Science in
California. She is also a certified Adult Critical Care Registered Nurse. Before joining Texas Oncology-McAllen
she was a hospitalist with IPC Healthcare. “Cancer is brutal but I believe loving and actually feeling while you
care for these patients will somehow bring upon sunshine in the darkest moments of their lives. It is not
how much time but how much love you put into it.”
McAllen 1901 South 2nd Street McAllen, Texas 78503 PH: 956.687.5150 FAX: 956.687.9546
www.TexasOncology.com

Brownsville
Balesh Sharma, MD
Medical Oncology/Hematology
Balesh Sharma, MD specializes in internal medicine, medical oncology and hematology. He is board certified by in
medical oncology. Dr. Sharma received an MD Delhi University in New Delhi, India, in 1990, where he also
completed his residency in Anesthesia and Critical Care in 1991. He completed his medical internship at Lincoln
Medical Center in New York in 1992-93. Dr. Sharma completed his residency in internal medicine at St. Vincent’s
Medical Center in affiliation with Yale University School of Medicine, Connecticut. In 1998, he completed a
fellowship in hematology and oncology from University of Texas Southwestern Medical Center in Dallas, and has
been in private practice since then.
Marcelo Boek, MD
Medical Oncology/Hematology
Dr Marcelo M Boek specializes in Internal Medicine and Medical Oncology/Hematology. He is board certified in
Medical Oncology and Hematology. He received his medical degree from Federal University of Rio Grande do Sul
in Brazil. He also completed his Internal Medicine residency at Jackson Memorial Hospital- University of Miami.
In 2003 he completed his Fellowship in Medical Oncology and Hematology at John Strogger- Cook County
Hospital in Chicago. Dr Boek then worked as a Medical Oncologist at The Saskatchewan Cancer Agency at The
Allan Blair Cancer Centre in Regina, Saskatchewan, Canada, and as an investigator affiliated with The North
Central Cancer Treatment Group and the National Cancer Institute of Canada. He was also appointed as a Clinical
Assistant Professor with the Division of Oncology, College of Medicine at the University of Saskatchewan and
held this job until he moved back to the United States. Dr Boek joined Texas Oncology in 2006
Carlos Gonzalez-Angulo, MD
Radiation Oncology
Dr. Gonzalez specializes in radiation oncology and internal medicine. He is certified by the American Board of
Internal Medicine as well as the American Board of Radiology, and is a member of the American Society of
Therapeutic Radiation Oncology (ASTRO), American College of Radiation Oncology (ACRO). He completed his
fellowship in radiation oncology at Roswell Park Cancer Institute, in Buffalo, New York, and also completed a
second residency in radiation oncology at Jackson Memorial Hospital/Sylvester Comprehensive Cancer Center,
in Miami, Florida. Aside from his medical practice, Dr. Gonzalez is a Christian lay minister and a student of
ancient Greek.
Mariza D. Oliver, MSN, APRN, FNP-C
Advanced Practice Provider
Mariza is a certified Family Nurse Practitioner, Advanced Practice Registered Nurse, and has a Masters degree in
Nursing Administration. She has over 17 years experience in nursing and has worked in healthcare areas such as
medical-surgical, post-partum, hospice, and home health. She has extensive experience in providing care for the
adult and geriatric population of the Rio Grande Valley.
2150 N. Expressway 83 Brownsville, TX 78521 PH: 956-548-0810 FAX: 956-548-2239 www.TexasOncology.com

HEALTHY LIFESTYLE · AUGUST 2017
4 REASONS
WHY YOUR
BODY NEEDS
A VACATION
You know the feeling. You’re
burned out, fed up, can barely
keep your eyes open, and are
bargaining with anyone who will
listen to set you free. That’s your
body telling you it’s time to take a muchneeded
vacation. We’ve all been there. We
all recognize the signs…eventually. If you’re
like most people, those signs don’t become
recognizable until we’ve almost hit our
breaking point or have already exceeded
your limit of the amount of patience your
body can hold.
It’s time to pay attention and do something
about it before you reach the point of no
return, but how? The answer is simple, but
getting to the point that makes you feel
comfortable about getting to that answer is
a whole other story.
We live to work and work to live. That’s a
common theme for working adults. We
are so anxious trying to make gains in the
workplace. We live in turbulent times,
where employers are growing impatient, the
markets are fluctuating, business doors are
shuttering, and no one, including you, wants
to ruin a good thing. But is working yourself
to death really a good thing? Are you working
at optimum levels if you’re dog tired and in
dire need of a long nap?
Walking away from our desks just might
be the scariest thing we’ll ever have to do,
believe me, do it and you will keep your
sanity. There’s no ifs, ands, or buts about it.
Killing yourself for a job—any job---is not
worth it. Your body needs time to recharge,
to rest, and to just do nothing every once in
a while.
Vacation shaming has become a new ‘thing’
for working people. Everyone bemoans the
guy or gal who takes a mental health day or
goes away on elaborate weeklong trips. The
truth is we all wish we had the courage and
the common sense to do that too. There’s
no shame in wanting to take some time to
yourself.
If your body is screaming at you to sit down
or shut down, the best possible thing you
could do for it is to listen. Take a break
from the constant stress of work. Leave
behind the devices that keep you constantly
connected to drama in and out of the
workplace. And find somewhere—home,
a Caribbean cruise, a train ride across
Europe—to get out of your head, shed the
work nonsense, and finally enjoy your life.
What are the signs we should pay attention
to?
INSOMNIA
Real, cannot sleep insomnia. Your
01
brain is constantly on. If you notice
your sleep patterns have changed or
are altogether nonexistent, take that as a sign.
CONSTANT
02 STOMACH UPSET.
Remember when you used to tell
your parents that your stomach
hurt before you had to go to school? Well,
this is the grown up version. If it’s making you
sick to go to work, take a break.
03
04
HEADACHES.
Yes, increased headaches are a BIG
warning sign that you need to take
a break.
YOUR IMMUNE
SYSTEM IS SHOT.
If you’re getting sick more often,
that could be a sign that you need
to take a few days off to rejuvenate your
body.
Pay attention to what your body is telling
you. It won’t steer you wrong.
By Claudia Portillo
33 HEALTHY MAGAZINE

FITNESS HEALTHY & BEAUTY KIDS · · AUGUST 2017 2017
You want to
hear something
ridiculous?
The U.S. government has not
passed a federal law to regulate
the safety of ingredients in
personal care products since
1938.*
Want to hear something even
more ridiculous?
Many of the 80,000 chemicals
commonly found in beauty care
products today do not have
safety data.*
Yep, that's the truth. And if
that's not crazy enough...
The European Union has banned
over 1,300 ingredients, while the
U.S. has banned 30.*
Which means, you can NOT
automatically assume something
is safe for you to use just
because it is available for sale in
the store or on the internet. It
seems like that should be the
case, but unfortunately, that's
not the reality.
This is why it is up to US - you
and me - to be aware of what we
are putting on our bodies and
around our homes.
Now, I know (believe me, I
know) how easy it can be to put
your fingers in your ears, close
your eyes and sing "lalalalala!"
Especially when you find out
your favorite fabulous lipstick
isn't so fabulous after all.
BUT... let's take a moment to
really consider the options. On
one hand, you can continue to
blindly buy products that wreak
havoc on your body and hope
it doesn't lead to something
serious like cancer. Or you can
purposefully and intentionally
choose to use healthier, nontoxic
products on your body
and give yourself a fighting
chance.
Dramatic? Maybe. But
that doesn't make it any
less true.
Just a few years ago... I was
completely ignorant about
what ingredients went into
the products I was using. I
had never read an ingredient
label and pretty much, like a
lot of people, assumed that if
something was for sale, surely it
was safe enough to be using.
I chose my products more on
price, friends' reviews, colors
and scents as opposed to how
healthy they were and honestly,
CYANIDE,
PETROLEUM
AND COAL...
OH MY! WHAT'S
HIDING IN YOUR
BEAUTY & PERSONAL
CARE PRODUCTS?
didn't give it much of a second
thought. That is until two
things happened - my mother
was diagnosed with stage four
cancer and my own health took
a major nosedive.
When someone close to you
has cancer, you start to pay a
bit more attention to things
like this. Particularly when
you yourself are dealing with a
"mysterious" condition as well -
in my case, adrenal fatigue.
In both cases, it's important to
make changes in all areas of your
life - diet, exercise, supplements,
products, even emotional health.
But even though I had already
begun down the road of cleaner
eating, I was still shocked at what
I found when I began to research
the products I was using.
I remember sitting in my living
room one night talking to a
friend (who was like my healthy
living "guru") and she asked
me if I had ever looked at the
ingredients on my skin care
products - which just happened
to come from a store that
markets itself as a very "natural"
brand.
I kind of laughed on my way
to the medicine cabinet,
thinking she surely must be
over-reacting. Until I flipped
over my daily moisturizer and
saw the words... wheat protein.
Now in comparison to some
of the other ingredients we're
going to talk about, this was
still rather tame. But I had
been working hard for weeks
to go completely gluten-free in
my diet in an effort to heal my
damaged GI tract, and here I was
unknowingly slathering gluten all
over my body every day!
Why does this
matter?
Because what
you put on your
body, goes in
your body.
34 HEALTHY MAGAZINE

You can't just be mindful
about what you are putting
in your body and then
forget about the rest. I've
seen it time and time again...
people who consider themselves
to be health-conscious, eating
organic whole foods and then
keeping toxic products in their
bathroom and kitchen cabinets.
The skin is the largest organ in the body.
That means what you put on your skin will
quickly penetrate through the skin and into
your bloodstream, free to roam about your
entire body! As will the ingredients you
inhale through your nose or get in your eyes.
Your body is like a big sponge... absorbing
everything on and around it. So, you have to
pay attention to what you're exposing it to.
To give you an idea of how serious the issue
is, here are just some of the conditions/
issues the toxic ingredients that are found in
many common everyday products can cause:
qq
Endocrine disruption (that's your
hormones)
qq
Kidney damage
qq
Birth defects & reproductive issues
qq
Heart disease & heart failure
qq
Neurotoxins (that's your brain)
qq
Cancerous tumors
qq
And that's just the tip of the iceberg.
They can also cause damage to your
skin, your GI tract, cause headaches,
allergies, asthma, bronchitis and more.
Yes, products like toothpaste, shampoo,
conditioner, deodorant, lotion, body wash,
candles and household cleaners... things you
use every day... may contain some of these
toxic ingredients at this very moment.
So, what should you
do about it?
1. BE AWARE.
First and foremost, start paying attention.
Remember, that you can't assume that a
product is safe just because it is for sale or
because it is being advertised as a "natural"
product. Typically, that is more of a
marketing ploy than a factual claim about its
ingredients. Read your labels!
FITNESS HEALTHY & BEAUTY KIDS · · AUGUST 2017 2017
Which brings us to...
2. KNOW WHAT TO LOOK
FOR.
There are LOTS of ingredients out
there, way too many to remember
(which is why I made a guide for
you to download at the end of
this post!), but you can keep
an eye out for some of the
"biggies":
▶▶
▶▶
▶▶
▶▶
▶▶
▶▶
▶▶
▶▶
▶▶
BHA OR BHT - typically found
in moisturizers and make-up; can cause
endocrine damage and are possible
carcinogens
COAL TAR DYES - found in hair
dyes and other colored products; can
cause nervous system damage and is a
possible carcinogen
DEA - found in creamy and foaming
products like shave gel and hand wash;
can cause asthma, skin & eye irritation
and is a possible carcinogen
PHTHALATES - found in nail polish,
perfume, hairspray and deodorant
(among others); disrupts endocrine
function
FORMALDEHYDE - often found in
cosmetics; is an irritant and possible
carcinogen
PARABENS - found in cosmetics,
shampoos and conditioners; are
carcinogens and can cause endocrine
disruption and reproductive issues
TRICLOSAN - found in toothpaste, face
cleanser, deodorant and antibacterial
products; promotes growth of drugresistant
bacteria (defeating the
purpose of "antibacterial"), disrupts
endocrine function and is a possible
carcinogen
SODIUM LAURETH SULFATE (SLS)
- found in shampoos, bubble baths and
cleansers; is a skin irritant and possible
carcinogen
POLYETHYLENE GLYCOL (PEG) - is a
carcinogen often found in cosmetics
▶▶
PARFUM (OR FRAGRANCE) -
found in all kinds of products (even
unscented!); can casue allergies,
asthma, neurotoxicity and is a possible
carcinogen
(Btw, if you don't already know...
"carcinogen" means cancer-causing)
You can also use the Environmental Working
Group (EWG)'s "Skin Deep Cosmetics
Database" to look up any product and find
it's level of toxicity.
3. ASK QUESTIONS!
Manufacturers are not required
to be very clear or forthcoming
about the ingredients in their
personal or beauty care
products, so don't be afraid to
ask questions if you aren't sure!
All companies have some sort of
support center, whether it's a phone
number or an email address, so don't be
afraid to use it and ask them outright about
what's in their products!
4. CHOOSE LINES THAT
ARE TRULY ORGANIC AND
NATURAL OR MAKE YOUR
OWN PRODUCTS.
Yes, there are companies that really ARE
organic and natural and really do make nontoxic
products. Depending on how natural
you want to go, you may want to check out
companies like:
• ZuZu Luxe/Gabriel Cosmetics
• Andalou Naturals
• Alterna
• Dr. Bronner's
• Beautycounter (which keeps a list of
over 1,500 ingredients they will never
use in their products)
You can also make many of your own
personal care products at home like
deodorant, shampoo and toothpaste using
ingredients such as baking soda, coconut oil
and essential oils.
Remember... you only have one body. So it's
up to YOU to take care of it! Stay informed,
stay encouraged and don't be afraid to take
control of your health and your life!
By Jenn Baxter
35 HEALTHY MAGAZINE

FITNESS & BEAUTY · AUGUST 2017
CAN YOGA MAKE PERIOD
CRAMPS GO AWAY? YES!
Nearly everyone across the globe
has heard about the many
benefits of yoga, but some may
not be aware of the benefits
of practicing yoga to ease
menstrual cramps. Think about it. If yoga
has already been proven to alleviate other
symptoms, including debilitating muscle
and joint pain and pain that is caused by
any variety of chronic conditions, then, why
wouldn’t it work for the dreaded menstrual
cramps that can essentially render a woman
doubled-over in excruciating pain or leave
them unable to function properly for days, if
not weeks, at a time.
Let’s face it, for most women, whether we
want it to or not, are forced to face that
dreaded monthly visitor—the kind that you
hate to have visited, but often panic when
it doesn’t. What we dislike more are the
cramps that can sometimes accompany the
uncomfortable, inconvenient, and painful side
effect of having a functioning uterus.
Medical experts report that over eighty
percent of women suffer from period pain at
some point in their lives. For some, that pain
is short-lived and manageable. For others,
that pain is akin to labor pains.
By Alan Freeman
Yoga may be one of the very few tools that
can actually manage the negative side effects
associated with a woman’s menstrual cycle.
The days of self-medicating with ibuprofen or
other mild to severe pain medications may be
over for you. Wouldn’t you love to be able to
resume your everyday activities?
SO, HOW DOES IT WORK?
WHAT’S THE PLAN?
As yoga often does, it helps clear your
mind by employing soothing breath work.
In so doing—clearing your mind—you’re
also relieving pain and discomfort. That’s
the basic premise of yoga overall. Holding
yoga posture, specifically passive poses, for
three or more minutes give the body a deep
stretch while ‘getting in touch’ with the pain
sensors in the mind and body, thus, easing
pain symptoms.
You’ll find many websites and books pointing
to specific poses that benefit cramping.
We’ve spelled them out here to save you the
trouble of having to search.
The Child’s Pose – This is what yogis
1) have dubbed ‘the resting pose.' It
gently stretches the lower back muscles and
soothes back pain while also easing your
mind. Since menstrual pain tends to originate
in the back, this is the perfect starting stretch
for anyone suffering from cramps. As with
all poses, you should focus on a deep breath
into the back and watch the rise and fall of
that breath in your body. Kneel down. Bend
forward at the hips. Relax them and bend
forward until your torso rests on your thighs.
The Forward Fold – This pose
2) counteracts compression in your back
and abdomen. It also lengthens the spine and
stretches crucial hip muscles and promoting
circulation in your lower extremities. Stand
up straight, bend forward at the waist as far
as you can go, and hold.
The Knees to Chest Pose – This pose
3) relaxes your lower back and abdominal
muscles relieving tension and pain. You lie
on your back, fold your knees to your chest,
hold that pose with your hands holding your
knees, focus on your breathing, hold and
release.
Try these simple moves and marvel at how
quickly they can help ease period discomfort.
“YOGA MAY BE ONE OF THE VERY FEW TOOLS THAT CAN
ACTUALLY MANAGE THE NEGATIVE SIDE EFFECTS ASSOCIATED
WITH A WOMAN’S MENSTRUAL CYCLE. THE DAYS OF SELF-
MEDICATING WITH IBUPROFEN OR OTHER MILD TO SEVERE
PAIN MEDICATIONS MAY BE OVER FOR YOU.
36 HEALTHY MAGAZINE

Fitness
& Beauty
CYANIDE, PETROLEUM AND COAL...
OH MY! WHAT'S HIDING IN YOUR
BEAUTY & PERSONAL
CARE PRODUCTS?
CAN YOGA MAKE PERIOD
CRAMPS GO AWAY? YES!
13 HERBS WITH HEALING PROPERTIES
WORKING OUT KEEPS YOU YOUNG
ACCORDING TO SCIENCE
NUTELLA COVERED
FROZEN BANANAS
34
36
38
40
42
"Beauty begins
the moment
you decide
to be
yourself."
-Coco Chanel

HEALTHY FOOD · AUGUST 2017
13 HERBS WITH
HEALING
PROPERTIES
Herbal remedies are all the rage, and there’s
good reason for that. Long ago, people in
society relied solely on what they could
harvest from the earth. Science has proven
that people were healthier than we are
now. They had no processed foods or added nutrients or
additives or harmful substances. All they had were good
old fashioned and powerful herbs. They are what fed us as
a society, what nurtured and replenished us and allowed
us to survive harsh conditions, catastrophic storms, and
changes in our ecosystem.
Now that people—scientists, nutritionists, lay people—
have taken stock, read the studies, seen the long-lasting
effects of poor food choices, unhealthy diets, and virtual
immobility, they’ve embraced a return to healthier ways
of eating. The best part of eating is the healing properties
associated with some of Mother Earth’s most bountiful
herbs.
Herbs like ginger, parsley, and even the ubiquitous
dandelion that many of us wore in our hair as a child
contain natural healing properties. Who knew! Those
examples are some of the simplest products to find
almost anywhere in the world. Thankfully, you don’t have
to have a green thumb or a degree in horticulture to find
them, grow them, and reap all the healing benefits from
them.
Check out the list of readily available herbs that contain
medicinal and healing properties that you can eat, drink,
or grow right in your very own garden, or even in a potted
plant garden inside your home. Do yourself a favor, save
money, and more importantly, nurture your body with
natural substances.
ALOE
Aloe is the perfect soothing
agent for treating sunburn, skin
eruptions like scrapes and cuts,
bug bites and for treating minor
burns. All you have to do is break
off a leaf and squeeze its contents
directly to the affected area. It’s that
easy! It’s even safe to ingest to help
ease heartburn and constipation.
CALENDULA
Calendula is wonderful for wounds and
skin irritation. It can also help ease pain
from minor burns and cramping. Use it
as a salve or in tea.
ECHINACEA
Echinacea helps stimulate your
immune system and does
wonders to prevent colds.
DANDELION
Dandelion root helps keep your
liver, kidneys, spleen, and gallbladder
running properly. Eat them in a salad, turn
them into wine, or eat just as they are.
FENNEL
Fennel treats coughs, gas, indigestion,
arthritis and so much more. Drink it. Eat
it. Heal from it.
38 HEALTHY MAGAZINE

HEALTHY FOOD · AUGUST 2017
PARSLEY
Parsley treats constipation and
encourages healthy digestion.
MINT
Mint helps with weight loss.
Enough said.
VALERIAN
Valerian is insomnia, sleep
disorder, anxiety, stress killer.
ROSEMARY
Rosemary has antiinflammation,
antibacterial, antiseptic
properties and can be
thrown into any food or drink.
THYME
Thyme is perfect
for soothing coughs.
SAGE
Sage is for infections, indigestion,
fevers, sore throats and
cleansing.
GINGER
Ginger is the elixir of the gods!
If you’re experiencing stomach
issues, this is the herb for you.
GARLIC
Garlic is not just for pasta. It’s
the wonder herb. It does it all.
By Eva Farris
39 HEALTHY MAGAZINE

FITNESS & BEAUTY · AUGUST 2017
WORKING OUT
KEEPS YOU YOUNG
ACCORDING TO
SCIENCE
“After studying
nearly six thousand
adults over a prolonged
period of time, researchers
looked at the way exercise
affects the telomere
length.”
It’s official. Science has officially proven
that working out does, in fact, keep
our bodies (us) young. How does this
magic happen? It turns out that just by
partaking in physical activity, any physical
activity, we’re keeping our bodies young on a
cellular level. That makes us feel younger.
According to a landmark study in
Preventative Medicine, our biological age
markers that indicate high levels of physical
activity appear to be a whopping nine years
younger than those who lead sedentary
lives! Say, what?
It’s true. After studying nearly six thousand
adults over a prolonged period of time,
researchers looked at the way exercise
affects the telomere length. Telomeres
are proteins that cap the ends of our
chromosomes. They are markers of our
aging overall and can tell us a lot about how
and under what conditions our bodies/cells
might begin to age. The results indicate that
people with shorter telomeres tend to have
shorter lives and those with longer ones live
longer and develop fewer chronic diseases.
What does this mean for us and
how can we improve our own
telomere numbers?
It means that we should get regular exercise.
Regular not strenuous, although that works
for some. Regular exercise is at least sixty
minutes of sustained exercise three to
five times per week. If you’re into top tier
exercises, those who get the recommended
amount of exercise, your results will be more
favorable. Moderate exercises see the most
benefits as compared to those who don’t
work out or don’t work out as often.
What can you do to help
yourself? Start exercising. Even a little
movement at a time is better than no
movement at all. Start with a walk around
the block and work up from there. If you
sit at a desk all day for work, try working in
sprints or setting a timer to remind yourself
to get up and stretch your legs, go for a
walk, or do a few squats. Every little bit
helps. Over time, you’ll not only start to look
better, but you’ll feel better, and your body
will thank you for it.
Want to make it even better?
Join a gym, an exercise class, or a running
group. Set a regular schedule. Pencil it into
your daily to-do list and make the time to
get moderate exercise at least a few times a
week. We’re talking breaking a sweat without
going overboard. Make it intense enough
to feel but not so intense that you won’t be
able to feel your limbs afterward. Before
you know what’s hit you, people will start to
take notice of how great you look, how your
energy levels have improved, and how clear
and focused you are as a result of doing
what’s right for your body? Along the way,
you’ll begin to look and feel younger, and
what can be better than that?
Try it for yourself. See what regular exercise
can do for you and watch it add years—
almost a decade—to your life.
By Ava Mallory
40 HEALTHY MAGAZINE

HEALTHY FOOD · AUGUST 2017
NUTELLA
COVERED
FROZEN
BANANAS
WW
WW
WW
WW
INGREDIENTS
4 ripe small bananas
popsicle or lollipop sticks (about 5 to
6 inches)
16 ounces Nutella
Assorted toppings: chocolate
jimmies, rainbow sprinkles, chopped
nuts, toasted flaked coconut, crushed
cookies, Rice Krispies, granola
INSTRUCTIONS
Peel bananas. Cut in half. Insert
popsicle or lollipop stick into cut
1
side very gently about halfway
into the banana being careful not
to split banana.
Place bananas on baking sheet
lined with parchment paper
2
and freeze for several hours
or overnight. Once bananas are
frozen, you can place them in a large
baggie and store in freezer until ready
to use.
3
When you are ready to spread
Nutella on the bananas, place
your favorite toppings on paper
plates.
Place Nutella a microwave safe
bowl and microwave at 50%
4
power for 1 minute. Repeat
this process, one minute at a
time until the Nutella is melted and easy
to spread onto bananas.
5
Spread the melted Nutella on
each frozen banana—making
sure to cover from top to
bottom. Once banana is fully
coated, work quickly and roll in your
favorite topping.
6
7
8
Place coated and decorated
bananas on a parchment lined
baking sheet and freeze.
When finished bananas are
frozen, you can store them
in Tupperware or aluminum
storage containers.
Serve bananas directly from
freezer. They will turn mushy if
they defrost.
Recipe by Judy Elbaum
baba_judy
42 HEALTHY MAGAZINE