Healthy RGV Issue 109 - Radiation oncology Advancing Cancer Care With Leading Edge Technology
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ISSUE <strong>109</strong><br />
EDITORIAL CONTENT<br />
FITNESS & BEAUTY<br />
PREPARE SMOOTHIES<br />
FOR AN ENTIRE WEEK, IN NO TIME!<br />
ARE YOU DEHYDRATED<br />
AND DON'T EVEN KNOW IT?<br />
25 HOLYDAY SONGS<br />
TO ADD TO YOUR WORKOUT PLAYLIST<br />
32<br />
34<br />
36<br />
HEALTHY KIDS<br />
THE BABY CHANGED EVERYTHING<br />
HOW TO BE MORE OPEN & COMMUNICATE<br />
WITH YOUR CHILDREN<br />
BULLYING: WHAT A PARENT SHOULD DO<br />
IS YOUR TEEN SUFFERING FROM ANXIETY?<br />
HEALTHY LIFESTYLE<br />
RADIATION ONCOLOGY: ADVANCING<br />
CANCER CARE WITH LEADING EDGE TECHNOLOGY<br />
MARROW DONORS BRING NEW MEANING TO LIFE-<br />
SAVING DONATIONS<br />
ALZHEIMER’S BRAINS HAVE HIGHER AND DIFFERENT<br />
AMOUNT OF BACTERIA<br />
8 TIPS TO BREAK OUT OF A BIG SLUMP<br />
LAST MINUTE EMERGENCY GIFT GUIDE<br />
MANUFACTURING HAPPINESS<br />
THE NO-FAIL PAT TO GETTING OVER<br />
PROCRASTINATION<br />
contact@healthymagazine.com<br />
ph. 305-900-7009 | www.healthymagazine.<br />
6<br />
8<br />
10<br />
12<br />
14<br />
16<br />
23<br />
24<br />
26<br />
28<br />
30<br />
SNACK HEALTHIER<br />
WITH 10 POWER FOOD COMBOS<br />
38<br />
C<br />
“EVERY ASPECT OF OUR<br />
PATIENT’S CANCER<br />
JOURNEY IS<br />
PERSONALIZED ”<br />
Rogelio Salinas, MD
PUBLISHER<br />
Mauricio Portillo<br />
EDITOR IN CHIEF<br />
Claudia Portillo<br />
"Being<br />
healthy and<br />
fit is no longer<br />
a fad or a trend<br />
it's a Lifestyle."<br />
MARKETING DIRECTOR<br />
Arnaldo Del Valle<br />
COPY EDITOR<br />
Lora Incardona<br />
ASSISTANT COPY EDITOR<br />
Andres Portillo<br />
WEBSITE DIRECTOR<br />
Maria Alejandra Wehdeking<br />
ART AND DESIGN<br />
Carolina Pedraza<br />
Raul Arenas<br />
PHOTOGRAPHY<br />
Cesar Augusto Tobon<br />
SOCIAL MEDIA DIRECTOR<br />
Maria Alejandra Wehdeking<br />
CONTRIBUTING WRITERS<br />
Craig Tanio, MD<br />
Meg Meeker, MD<br />
Benjamin West, MD<br />
Chef Eric Stein<br />
Sarah May Bates<br />
Jenn Baxter<br />
Cassandra Claude<br />
Alan Freeman<br />
Vanessa Jackson<br />
Rubel Shelly<br />
Eilleen Smith<br />
Claudia Portillo<br />
Julianna Lowe<br />
Claudia Portillo<br />
Editor in Chief<br />
We are finally settling into autumn. The summer days are over, kids settled in classrooms, and sweater weather is<br />
here. Soon, we will begin to prepare for holiday shopping and family gatherings. Before the family rolls into town<br />
and before you shop for your Thanksgiving holiday fare, let's take a few moments to reflect on the year we have had<br />
so far. There's a lot to be thankful for, and we here at <strong>Healthy</strong> Magazine want to make sure we offer our thanks to<br />
everyone who has impacted our lives and made us want to be better and do better.<br />
A big thank you to all our readers for your continued support throughout the year. We have shared delicious<br />
recipes, offered the latest health news and trends, and have introduced you to new medical procedures, health tips,<br />
wellness tips and advice, and had tons of fun along the way. The response we have received from our readers is<br />
humbling and makes us want to continue to find the most up-to-date information for all.<br />
One major topic we discussed was diabetes. As always, we want to make sure you and those you love are taking<br />
care of themselves. The prevalence of diabetes continues to grow at astronomical levels. As the season of home<br />
cooked meals, rich desserts, and carb overload inches closer, we would like you to know your numbers (A1C) and be<br />
mindful of what you eat and how it affects your body. There's nothing wrong with sweets from time to time, but try<br />
not to overindulge and make sure you are exercising to burn off the extra calories you might consume this holiday<br />
season. Also, remember to check your labels! Sugar has 58 names. Become familiar with them and look for healthy<br />
alternatives for you and your family. This month's issue will explore diabetes and its impact on your health.<br />
What are you thankful for this season? Who has touched your life in positive ways? Who has made you smile? What<br />
brings you joy? Think about those who have changed your life in big and small ways and remember to thank them<br />
for all they have done.<br />
This season is all about love, gratefulness, and family. Take the time to sit and chat, reconnect, share a few laughs,<br />
gather around a table and enjoy a good meal together. Our lives are busy. There's never a dull moment. This time of<br />
year is a good reminder of who and what matters in our lives. Reflect back on this past year, the adventures you have<br />
had, the secrets you have shared, and the love that has never faltered. Embrace the moment, take a look around you<br />
and be thankful for those in your life. We are sure they are grateful for you.<br />
Wishing you love, joy, good eats, and excellent health this November!<br />
Thank you for reading!<br />
cportillo@healthymagazine.com<br />
/HEALTHYMAGAZINE<br />
@HEALTHYVALLEY<br />
/HEALTHYMAGAZINEONLINE<br />
/ HEALTHYMAG08<br />
contact@healthymagazine.com | ph. 305-900-7009 | www.healthymagazine.com<br />
<strong>Healthy</strong> 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<br />
in this magazine is intended to be of general informational use and is not intended to constitute medical advice, probable diagnosis, or recommended treatments. <strong>Healthy</strong><br />
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 · DECEMBER 2017<br />
THE BABY<br />
CHANGED<br />
EVERYTHING<br />
“The Luck of Roaring Camp” is a piece of<br />
American fiction from Bret Harte (1836-1902)<br />
that captures something of the hope motif<br />
that is at the heart of the Christmas story. I’d<br />
never heard the story before a reference to<br />
it by Bruce Thielemann in a sermon several<br />
years back. Maybe it’s new to you as well.<br />
Roaring Camp was portrayed as the coarsest,<br />
meanest, toughest mining town in the Wild<br />
West of 1805. It was a terrible place where<br />
theft and murder were commonplace,<br />
inhabited entirely by men – and one “coarse,<br />
and, it is to be feared, a very sinful woman”<br />
named Cherokee Sal.<br />
Sal died in the process of giving birth to a<br />
baby. The men in that harsh place took her<br />
infant and put him in a box that had shipped<br />
dynamite sticks with some old flannel rags<br />
under him. After burying Sal, they tried to<br />
figure out what to do with the baby. Send<br />
him to the closest camp with women that<br />
was forty miles away? There were too many<br />
dishonest, untrustworthy souls there to<br />
trust the baby’s welfare to them! Try to find<br />
a woman they could hire to come to Roaring<br />
Camp to be his nurse? No “decent woman”<br />
would come there, they decided!<br />
To make a short story shorter still, they<br />
decided to keep the baby right there in<br />
Roaring Camp – where he thrived and was<br />
named “Luck.” Tommy Luck. They sent one<br />
of their number to a town eighty miles away<br />
to buy a real cradle. Another was dispatched<br />
to Sacramento to get proper blankets and<br />
supplies. But a rosewood cradle and baby<br />
blankets made the house they were in look<br />
filthy.<br />
So those tough men got on their hands and<br />
knees and scrubbed the floor clean. That<br />
only made the dirty walls more apparent.<br />
They washed them down. But clean walls<br />
only made the bare windows look like they<br />
needed curtains. And so on and so on.<br />
Since babies need lots of sleep, they stopped<br />
their raucous brawling and fighting. And as<br />
the boy began to imitate sounds and learn<br />
language, they cleaned up their vocabularies<br />
and stopped swearing. As he began to try to<br />
walk and eventually was big enough to play<br />
outdoors, they planted grass and flowers in<br />
a garden. That was better than the dust and<br />
sand and sharp rocks.<br />
Trying to play with little Tommy, their huge<br />
hands looked so dirty. And they smelled. So<br />
pretty soon the general store was selling lots<br />
of soap and shaving gear. You’re following<br />
the story now, aren’t you? The baby changed<br />
everything.<br />
On a far grander scale, that is<br />
the Christmas story. God is with<br />
us. There is hope for the worst and<br />
dirtiest and meanest of us. The baby<br />
changed everything.<br />
By Rubel Shelly<br />
6 HEALTHY MAGAZINE
<strong>Healthy</strong> Kids<br />
THE BABY CHANGED<br />
EVERYTHING<br />
HOW TO BE MORE OPEN<br />
& COMMUNICATE WITH<br />
YOUR CHILDREN<br />
BULLYING:<br />
WHAT A PARENT SHOULD DO<br />
IS YOUR TEEN SUFFERING<br />
FROM ANXIETY?<br />
6<br />
8<br />
10<br />
12<br />
"The Light<br />
in a Child's<br />
Eyes is all<br />
it Takes<br />
to Make<br />
Christmas<br />
a Magical<br />
Time of the<br />
Year."
HEALTHY KIDS · DECEMBER 2017<br />
HOW TO BE<br />
MORE OPEN &<br />
COMMUNICATE<br />
WITH YOUR<br />
CHILDREN<br />
There’s not a parent in<br />
the world who doesn’t<br />
want to know that his<br />
child is okay. No matter<br />
how old they are or how<br />
busy our lives get, we<br />
always want to be in the<br />
loop. We ask the requisite<br />
questions: How was class?<br />
What do you have for<br />
homework? Did you turn<br />
in that assignment? The<br />
questions are aplenty, but<br />
are we as parents asking<br />
the wrong questions?<br />
<strong>With</strong> so many<br />
activities<br />
taking up<br />
much of our<br />
time, it can be difficult to sit<br />
down and have a meaningful conversation<br />
with your children. The nonstop motion<br />
helps to create a disconnect with those we<br />
love the most. Sports, school plays, piano<br />
lessons, karate lessons, you name it, there’s<br />
never enough time to just talk.<br />
You might have a rudimentary understanding<br />
of what’s going on in your child’rens lives,<br />
but do you really know how they’re doing,<br />
what they’re feeling, what they're learning?<br />
For most of us, unfortunately, the answer<br />
may be a resounding no. So, how do we<br />
change the dynamics and ensure that<br />
you and your children have meaningful,<br />
memorable conversations, even when the<br />
days are busy and the nights are busier?<br />
You begin by asking open-ended questions<br />
that invite them to tell you more about<br />
subjects that matter to them. For instance,<br />
you can ask what they talked about in the<br />
lunchroom? What was the best part of their<br />
day and why? What did they play during<br />
recess? Or any variety of question that goes<br />
beyond the norm.<br />
The answers to those questions will give you<br />
so much insight into their lives. You’ll learn<br />
who their friends are, what’s on their minds,<br />
whether they’re making friends, if they're<br />
part of a good crowd and more. You’ll also<br />
learn some things about yourself by asking<br />
the right questions. You’ll get an idea of how<br />
well you’re doing as a parent. You’ll learn<br />
whether or not your children have taken<br />
your lessons to heart. The answers to those<br />
questions are a good way to track how<br />
well you’re doing and to see how well your<br />
children are adjusting to a new grade level, a<br />
new teacher, a new school or new friends.<br />
We all wish we could see our kids in action,<br />
but for most of us that’s simply not feasible.<br />
The next best thing is taking the time to<br />
think of questions that matter and asking<br />
them of your children. You’d be surprised<br />
how much your children are willing to<br />
share with you when new and interesting<br />
questions are posed. Who knows? You<br />
might find that your children will actively<br />
seek you out to talk one day. Stranger<br />
things have happened. Your children will,<br />
occasionally, if not more often, want to tell<br />
you about their days. You’ll feel a part of<br />
the process and you’ll build a healthy bridge<br />
of communication with your children that<br />
will follow you throughout your lifetime.<br />
There’s absolutely nothing wrong with that,<br />
especially as the children age and the topics<br />
become more serious. Be thankful you've<br />
got the ball rolling now.<br />
By Sarah Wester<br />
8 HEALTHY MAGAZINE
HEALTHY KIDS · DECEMBER 2017<br />
BULLYING:<br />
WHAT EVERY<br />
PARENT<br />
SHOULD DO<br />
Call me old-fashioned, but<br />
I don’t let kids in my office<br />
speak in certain ways, much<br />
less bully another in front<br />
of me. My rules are simple.<br />
Kids can express whatever<br />
feelings they want, but they<br />
can’t swear, be mean or rude,<br />
and they can’t wreck my stuff.<br />
Other than that, they have<br />
quite a bit of latitude.<br />
It worked for my own kids and for 26 years,<br />
it’s worked with my patients (well, most<br />
of them.) I have made kids leave my exam<br />
room for being rude to me or their parents.<br />
I have kicked them out of my practice and<br />
once (with a mother’s permission) I spanked<br />
a youngster. Yup. He spit on me, and his<br />
mother did nothing. So I did.<br />
I realize that schools aren’t private offices<br />
like mine, but I do believe that there is an<br />
increasing tone of disrespect in and around<br />
schools. And not just toward other students,<br />
but against the faculty as well. It’s not just<br />
the troubled kids who mouth off at teachers,<br />
either. Often it’s the kids whose parents are<br />
involved, highly motivated, and privileged.<br />
Many kids are taught that they have the right<br />
to “challenge” teachers at every turn.<br />
Most teachers can handle kids who give<br />
them a hard time; but what about those who<br />
have less training, who are disadvantaged, or<br />
younger—like Karen Klein, the grandmother<br />
who was recently bullied by some mean boys<br />
while riding a school bus? If you haven’t seen<br />
the video, watch it. (Note to reader: the video<br />
features some profanity.) It will break your<br />
heart. These boys should be suspended from<br />
school. Their behavior was outrageous.<br />
So what are parents to do? If you<br />
are worried about your child being<br />
bullied at school, I encourage<br />
you to take a few preventative<br />
measures.<br />
Ways to Help Your Child Avoid Being Bullied<br />
HELP YOUR CHILD WORK ON<br />
01 HIS ASSERTIVENESS.<br />
Nice, quiet, submissive kids get bullied<br />
because bullies know that they aren’t going<br />
to fight back. So the more assertive you can<br />
help your youngster be, the better.<br />
YOU CAN ROLE PLAY WITH<br />
02 YOUR CHILD.<br />
Run through a list of what bullies usually say.<br />
Then tell her how they say it and when. Let<br />
her become familiar with a bully’s behavior<br />
and then ask what she might say if a bully<br />
told her she was ugly, stupid, or fat. You can<br />
pretend to be the child and let her be the<br />
bully.<br />
MOST KIDS WON’T TELL<br />
03THEIR PARENTS WHEN THEY<br />
ARE BEING BULLIED BECAUSE THE<br />
BULLY THREATENS RETRIBUTION IF<br />
HE DOES.<br />
So tell your child that under no<br />
circumstances should he stay quiet. He must<br />
always tell you. If you suspect bullying but<br />
your child won’t say anything, show up at<br />
school unannounced periodically and watch<br />
how he acts around other kids. Does he avoid<br />
kids? Does he eat alone at lunch? If you keep<br />
your eyes open, you’ll figure it out.<br />
IF YOU DO FIND OUT THAT<br />
04 YOUR CHILD IS BEING<br />
BULLIED, GO TO THE TEACHER<br />
IMMEDIATELY.<br />
If she shrugs her shoulders, go to the<br />
principal. If the principal refuses to act, call<br />
the bully’s parents. If this doesn’t work, you<br />
may need to show up at school frequently. If<br />
you can’t make any headway and your child<br />
is miserable, switch schools. There is no way<br />
your child can learn in an environment where<br />
she feels badly all day. This is dramatic, but<br />
your child needs to see that you are willing to<br />
fight for her.<br />
FINALLY AND MOST<br />
05 IMPORTANTLY, WORK<br />
HARD TO MAKE SURE THAT<br />
YOUR KIDS ACT RESPECTFULLY<br />
TOWARD EVERYONE—ADULTS,<br />
GRANDPARENTS AND PEERS.<br />
If they grow up believing that they are<br />
expected to adhere to a code of conduct,<br />
they will speak up when that is broken—<br />
particularly when it is broken against them.<br />
By Meg Meeker, MD<br />
10 HEALTHY MAGAZINE
HEALTHY KIDS · DECEMBER 2017<br />
Life for them—and us—<br />
is about competition.<br />
Unfortunately, healthy<br />
competition can lead to<br />
unhealthy stress levels<br />
and anxiety.<br />
What your teens want most is to have their<br />
feelings acknowledged and validated for<br />
what they are. They don’t need a lecture or a<br />
flippant response. They need to be heard.<br />
We know, as adults, how paralyzing stress can<br />
be for us. It can lead to depression, anxiety,<br />
sleep loss, weight issues, risky and dangerous<br />
behaviors, and so much more. Teens are<br />
already vulnerable to so many of life’s<br />
stressors and if we don’t help them cope with<br />
their feelings now, we may regret it later.<br />
IS YOUR TEEN<br />
SUFFERING<br />
FROM ANXIETY?<br />
It is up to us, the people who were given<br />
the opportunities to raise them and teach<br />
them life’s lessons, to step up to the plate,<br />
hear their concerns, allow them a safe place<br />
to voice their feelings, and help them come<br />
up with solutions to alleviate the mounting<br />
pressures in their young lives. We know that<br />
statistics state that people who don’t have a<br />
healthy outlet for their emotions will act out,<br />
or worse, bury their feelings until the dam<br />
bursts. That’s not a scenario any parent wants<br />
to face. Do your part now. Speak to your<br />
children. Open the lines of communication.<br />
Help them find healthy coping mechanisms.<br />
Intervene when necessary. Don’t let children<br />
handle life on their own.<br />
Parents of teens are used to the idea<br />
that stress is a part of their everyday<br />
lives. <strong>With</strong> so many commitments<br />
and obligations, they are acutely<br />
aware of their own stress levels. What<br />
they might not ever have considered was<br />
the stress their children, specifically their<br />
teenagers, are under. They may hear their<br />
teens complain about being anxious or<br />
feeling like the world on their shoulders, but<br />
few may realize just how tough that is for<br />
their kids. After all, kids don’t typically have<br />
families to feed, bills to pay or any serious<br />
work commitments. At least that’s what we<br />
tell ourselves.<br />
The reality is, that’s simply not true.<br />
Teens are often just as stressed, if not<br />
more so, than their parents. Homework<br />
and the pressure to succeed is very real<br />
in their lives. Instead of tuning out their<br />
complaints (We get it. They complain<br />
a lot.), take the time to listen—really<br />
listen—to their concerns. Take their<br />
claims seriously because what sounds<br />
like "just a test" to you might be the<br />
most important test of their lives to<br />
them. They are under extreme pressure<br />
to get good grades or to make a team or<br />
to stay connected to their peers.<br />
While, yes, our children may be ready for<br />
some responsibilities, they’re in no way ready<br />
to deal with major issues. Give them an outlet<br />
and help them thrive. Look for the telltale<br />
signs that something is amiss. Speak to their<br />
school counselors, teachers or coaches.<br />
There are support systems out there waiting<br />
for you to ask for help. Let your child know<br />
that they are not alone.<br />
By Alan Freeman<br />
12 HEALTHY MAGAZINE
<strong>Healthy</strong><br />
Lifestyle<br />
RADIATION ONCOLOGY:<br />
ADVANCING CANCER CARE WITH<br />
LEADING EDGE TECHNOLOGY<br />
MARROW DONORS BRING NEW<br />
MEANING TO LIFE-SAVING<br />
DONATIONS<br />
ALZHEIMER’S BRAINS HAVE<br />
HIGHER AND DIFFERENT AMOUNT<br />
OF BACTERIA<br />
8 TIPS TO BREAK OUT OF A BIG<br />
SLUMP<br />
LAST MINUTE EMERGENCY GIFT<br />
GUIDE<br />
MANUFACTURING HAPPINESS<br />
THE NO-FAIL PAT TO GETTING<br />
OVER PROCRASTINATION<br />
14<br />
16<br />
23<br />
24<br />
26<br />
28<br />
30<br />
"No One is<br />
Useless in<br />
This World<br />
who Lightens<br />
the Burden's<br />
of Another."<br />
-Charles Dickens
“ EVERY ASPECT OF OUR<br />
PATIENT’S CANCER<br />
JOURNEY IS<br />
PERSONALIZED ”<br />
Rogelio Salinas, MD<br />
<strong>Radiation</strong> Oncology<br />
<strong>Advancing</strong> <strong>Cancer</strong> <strong>Care</strong> with <strong>Leading</strong> <strong>Edge</strong> <strong>Technology</strong><br />
Every day, new, innovative technologies are developed that are changing our everyday<br />
lives. The newest smartphones, self-driving cars, and personal virtual reality are just a few.<br />
These advances in technology are not confined to the consumer world, but define our<br />
current cancer care landscape.<br />
<strong>Radiation</strong> therapy technology in cancer care is continually advancing to provide more<br />
precise and personalized treatment grows. <strong>Radiation</strong> therapy is one of the most common<br />
and effective treatments available for many types of cancer because it directly targets a<br />
tumor to destroy cancerous cells. And, these advanced, highly effective technologies are<br />
available in your own community.<br />
“Texas Oncology patients can take comfort in knowing that they are receiving the highest<br />
quality of care with the most current techniques and technologies right in their own<br />
communities,” said Dr. Rogelio Salinas, a radiation oncologist who specializes in therapeutic<br />
radiology at Texas Oncology–McAllen.<br />
<strong>Radiation</strong> therapy is delivered by radiation oncologists, like Dr. Salinas, along with a team.<br />
14 HEALTHY MAGAZINE
COVER STORY · DECEMBER<br />
PREPARING FOR RADIATION<br />
THERAPY<br />
Before a patient ever receives a radiation<br />
treatment, a customized treatment plan is<br />
developed based on the patient’s specific<br />
diagnosis. The first step in the process is<br />
simulation and involves consultation with<br />
a physician and radiation therapy team.<br />
The team specifically plans every part<br />
of your treatment, including the correct<br />
body position for treatment, taking an<br />
imaging scan, making reference marks<br />
for the positions on the skin, and virtual<br />
simulation. In a simulation, the patient is<br />
immobilized (if needed) in their treatment<br />
position and a CT scan performed.<br />
The CT images are used to reconstruct<br />
a virtual image of the patient within the<br />
planning computer, allowing visualization<br />
of the tumor.<br />
These images create an outline of a tumor<br />
and other structures within the patient<br />
that allow oncologists to better treat and<br />
target a tumor.<br />
“<br />
Every aspect of our patient’s<br />
cancer journey is personalized,”<br />
said Dr. Salinas. “No single cancer<br />
treatment is right for everyone,<br />
so Texas Oncology creates an<br />
evidence-based plan specific to our<br />
patient’s needs.<br />
”<br />
INTERNAL VS.<br />
EXTERNAL RADIATION<br />
About half of all cancer patients<br />
undergo radiation therapy as a part<br />
of their treatment. This treatment<br />
can be performed independently or<br />
in conjunction with other treatments,<br />
such as chemotherapy and/or surgery.<br />
<strong>Radiation</strong> can be delivered in two<br />
different ways to patients – externally or<br />
internally.<br />
External radiation therapy is the most<br />
common type of radiation therapy used<br />
It focuses high-energy X-rays or electron<br />
beams to specific points of the body where<br />
the tumor is located to destroy the cancer<br />
cells. External radiation therapy can be<br />
delivered through a variety of technologies,<br />
including:<br />
ɖɖ<br />
ɖɖ<br />
ɖɖ<br />
ɖɖ<br />
ɖɖ<br />
ɖɖ<br />
3D Conformal <strong>Radiation</strong> Therapy,<br />
a therapy that targets radiation to<br />
the exact shape of the tumor while<br />
minimizing effects to nearby organs<br />
and tissues;<br />
Image-Guided <strong>Radiation</strong> Therapies, a<br />
technology that increases the accuracy<br />
of the radiation delivery;<br />
Intensity Modulated <strong>Radiation</strong> Therapy,<br />
a technology that allows for accurate<br />
delivery of stronger doses of radiation to<br />
different areas of the tumor;<br />
Stereotactic Radiosurgery, a technology<br />
that uses a computer-guided therapy<br />
system to treat tumors and other<br />
abnormalities of the brain;<br />
Stereotactic Body Radiotherapy, a<br />
therapy used to treat malignant or<br />
benign small to medium size tumors in<br />
critical areas of the body other that the<br />
brain, such as the lung or spine;<br />
Proton Beam <strong>Radiation</strong> Therapy, an<br />
advanced type of radiation therapy<br />
aimed at destroying cancerous cells<br />
using proton beams.<br />
Internal radiation therapy requires that a lowenergy<br />
radioactive implant is placed inside<br />
the body in or near the tumor. Depending on<br />
the patient’s specific cancer and treatment<br />
plan, the patient might receive a temporary<br />
or a permanent implant. The implant<br />
becomes inert over time. Internal radiation<br />
therapy, also known as brachytherapy,<br />
includes two primary types:<br />
ɕɕ<br />
ɕɕ<br />
Low-dose rate brachytherapy, which<br />
inserts radioactive materials into body<br />
tissue near the tumor to deliver low dose<br />
radiation in a permanent or temporary<br />
application<br />
High-dose rate brachytherapy, which<br />
inserts radioactive material close to<br />
the tumor, allowing for a high dose of<br />
radiation to be delivered precisely to the<br />
tumor.<br />
Internal radiation therapy is often used to<br />
treat breast cancer, gynecologic cancer,<br />
prostate cancer or skin cancer.<br />
ADVANCES IN<br />
RADIATION THERAPY<br />
<strong>Radiation</strong> therapy continues to prove<br />
essential to the advancement of cancer<br />
treatment as a whole. Texas Oncology is on<br />
the forefront of that advancement, offering<br />
the country’s most innovative radiation<br />
clinical trials. In affiliation with US Oncology<br />
Research and as a leader in the <strong>Radiation</strong><br />
Therapy Oncology Group®, Texas Oncology<br />
offers patients the opportunity to participate<br />
in a significant number of ongoing radiation<br />
clinical trials.<br />
“<br />
Texas Oncology is a leader in<br />
groundbreaking cancer research and<br />
clinical trials in Texas, paving the<br />
way for new breakthroughs in cancer<br />
care,” said Dr. Salinas. “We encourage<br />
patients to discuss the benefits and<br />
risks with their physician if they’re<br />
interested in participating in a clinical<br />
trial.<br />
”<br />
<strong>With</strong> the development of modern<br />
technologies, improved equipment, and<br />
other medical breakthroughs discovered<br />
through clinical trials, radiation treatment<br />
will continue to evolve. Physicians now<br />
have access to more diversified and most<br />
advanced treatment options than ever<br />
before. <strong>With</strong> these technologies as tools,<br />
physicians can fight cancer in the most<br />
effective, personalized manner yet.<br />
15 HEALTHY MAGAZINE
HEALTHY LIFESTYLE · DECEMBER 2017<br />
MARROW DONORS<br />
BRING NEW MEANING TO<br />
LIFE-SAVING DONATIONS<br />
Perhaps one of the great joys of my job as a physician is<br />
hearing a patient has found their perfect match. Not<br />
something you expect to hear from a physician? Let me<br />
explain. Patients with blood-related cancers often rely on<br />
blood and marrow donors to aid in treatments. This involves a bit<br />
of genetic matchmaking, among many other factors, between the<br />
patient and marrow donors. When a match is made, it gives patients<br />
a powerful way to fight their cancer. The challenge is that many<br />
Americans have no idea they may hold the key to saving a life.<br />
Blood disorders and cancers aren’t talked about as often as other<br />
types of cancers, such as breast and colon cancers. Leukemia,<br />
lymphoma, and multiple myeloma are all blood related cancers<br />
that can either originate in or directly impact the bone marrow.<br />
Once thought incurable, cancers and disorders related to the blood<br />
are now often treated through a blood or bone marrow stem cell<br />
transplant, or BMT. This specialized treatment requires thorough<br />
evaluation and may not be right for all patients. When a physician<br />
identifies an opportunity for a patient to undergo a BMT, many<br />
factors in addition to finding a genetic match determine whether the<br />
treatment is best for that patient.<br />
Think of a BMT as a resetting of the immune system with brand new<br />
cells. The specific type of transplant depends on a patient’s diagnosis<br />
and condition, but most transplants work similarly in that bloodforming<br />
cells (or stem cells) are infused into a patient’s body to<br />
help it build healthy new cells that will multiply in the body to create<br />
healthy, non-diseased cells. Stem cells can re-build white or red blood<br />
cells as well as platelets in the bone marrow and blood stream.<br />
Where do those healthy, blood-forming cells come from? People<br />
like you, of course. Blood and marrow donations make transplants<br />
possible, but common misconceptions tend to deter people from<br />
donating. Here are some things to consider before opting out of<br />
registering to be a donor.<br />
Donating isn’t as scary as you may think. If you donate blood<br />
you can donate marrow or cells that help with the rebuilding<br />
of a patient’s immune system. For example, one method on<br />
donation involves a machine that draws your blood, takes the cells it<br />
needs and puts the blood back into your body by way of the opposite<br />
arm.<br />
Most donors report minimal side effects. Though there’s a bit<br />
more to it than, say, dropping by a local blood drive, donors<br />
generally report minimal side effects. Headaches, fatigue, and<br />
general discomfort in the days following the donation have been<br />
reported, but this is normal and varies by person.<br />
It’s easy to register as a donor. The National Marrow Donor<br />
Program matches donors with potential transplant patients.<br />
The Be the Match program, a database of donors, helps<br />
healthcare providers find life-saving bone marrow donors. You can<br />
easily register today by visiting the website at www.BeTheMatch.<br />
org and giving a cheek swab. A diverse range of donors are needed,<br />
particularly for minority registrants.<br />
Across Texas Oncology’s expansive network of more than 420<br />
physicians, we’re focused on <strong>oncology</strong> and blood disorders in both<br />
children and adults. I have witnessed the incredible gift donors<br />
provide to our patients. I encourage everyone to sign up to be a<br />
donor. It can be life-saving.<br />
BENJAMIN WEST, M.D<br />
Benjamin West, M.D., Texas Oncology is a radiation oncologist<br />
at Texas Oncology McAllen, 1901 South 2nd Street in McAllen,<br />
Texas. To learn more about exciting advancements in cancer<br />
treatment, visit www.TexasOncology.com<br />
or call 1-888-864-I CAN (4226).<br />
16 HEALTHY MAGAZINE
Weslaco<br />
Texas Oncology delivers high-quality cancer care with leading-edge technology and advanced treatment<br />
options to help patients achieve “More breakthroughs. More victories.” in their fights against cancer.<br />
Texas Oncology, a pioneer in community-based cancer care, is an independent <strong>oncology</strong><br />
practice with sites of service throughout Texas and southeastern New Mexico. Texas<br />
Oncology patients have the opportunity to take part in some of the most<br />
promising clinical trials in the nation for a broad range of cancers. In<br />
fact, Texas Oncology has played an integral role in gaining Food<br />
and Drug Administration (FDA) approval for 29 of the<br />
latest cancer therapies.<br />
Habib Ghaddar, MD, FACP<br />
Medical Oncology/Hematology<br />
Dr. Ghaddar specializes in medical <strong>oncology</strong> and hematology. He is board-certified by the American Board of<br />
Internal Medicine in hematology and medical <strong>oncology</strong>. He received his medical degree from the American<br />
University of Beirut in Beirut, Lebanon. He completed his internship and residency in internal medicine at the Good<br />
Samaritan Hospital/John Hopkins University in Baltimore, Maryland. He completed his fellowship in<br />
hematology/<strong>oncology</strong> at The University of Texas MD Anderson <strong>Cancer</strong> Center in Houston, TX. He has been in<br />
practice with Texas Oncology since 1995.<br />
Daniel Farray, MD<br />
Medical Oncology/Hematology<br />
Dr. Farray is board-certified in medical <strong>oncology</strong>, hematology, and internal medicine. He received his medical<br />
degree in 1998 from the Universidad Nacional Pedro Henriquez Urena in the Dominican Republic and completed<br />
his residency in internal medicine at the Cleveland Clinic Foundation in Cleveland, Ohio. He completed his<br />
fellowship in medical <strong>oncology</strong> and hematology in 2006 at Cardinal Bernardin <strong>Cancer</strong> Center/Loyola University<br />
Chicago. Dr. Farray ranked first in his medical school class. He is a member of the American Society of Clinical<br />
Oncology and American College of Physicians.<br />
Weslaco 1330 East 6th Street, Suite 204 Weslaco, Texas 78596 PH: 956.969.0021 FAX: 956.968.9744<br />
www.TexasOncology.com
Harlingen<br />
Marco A. Araneda, MD<br />
Medical Oncology/Hematology<br />
Dr. Araneda specializes in medical <strong>oncology</strong> and is board-certified in internal medicine and medical<br />
<strong>oncology</strong>. He received his medical degree from San Carlos University in Guatemala and completed a<br />
medical <strong>oncology</strong> fellowship at East Tennessee State University, Johnson City, Tennessee, as well as a<br />
fellowship in bone marrow transplantation at the University of Florida, Gainesville, Florida. He has special<br />
interests in breast cancer, gastrointestinal malignancies, hematologic malignancies, and molecular<br />
targeted therapy.<br />
Nabeel Sarhill<br />
Medical Oncology/Hematology<br />
Dr. Nabeel Sarhill is board-certified in hematology, medical <strong>oncology</strong>, and internal medicine. He earned his<br />
medical doctorate from the University of Tishreen Medical School in Lattakia, Syria, and completed his<br />
residency in internal medicine at Case Wester Reserve University in Cleveland, Ohio. His fellowship in<br />
hematology was completed at the University of Texas Health Science Center in San Antonio, Texas, and his<br />
clinical research fellowship in medicine and symptoms management at The Harry R. Horvitz Center for<br />
Palliative Medicine in Cleveland, Ohio. Dr. Nabeel Sarhill is a member of the American Society of Clinical<br />
Oncology, American Society of Hematology, Syrian Medical Association, Syrian Ministry of Health, American<br />
Board of Hematology, American Board of Medical Oncology, and the American Board of Internal Medicine.<br />
Benjamin West, MD<br />
<strong>Radiation</strong> Oncology<br />
Dr. West is a board-certified radiation oncologist. He was a physicist prior to becoming a physician.<br />
Hayan Moualla, MD<br />
Medical Oncology/Hematology<br />
Dr. Moualla completed his Internal Medicine residency followed by a fellowship in Geriatrics and later a<br />
fellowship in Hematology and Medical Oncology at the University of New Mexico in Albuquerque. For<br />
almost 5 years before joining Texas Oncology, Dr. Moualla practiced in beautiful southern Virginia. He is<br />
Board Certified in Hematology and Medical Oncology with special interest in elderly cancer and blood<br />
disorders. His emphasis is making sure that all patient understand their conditions well and have a good<br />
idea about available options. Dr. Moualla is married and has a boy and twin girls. His biggest pleasure is<br />
spending time with family. He also enjoys soccer, ping pong, badminton and swimming.<br />
Harlingen 2121 Pease Street, Suite 101 Harlingen, Texas 78550 PH: 956.425.8845 FAX: 956.364.6793<br />
www.TexasOncology.com
McALLEN<br />
Billie J. Marek, MD, FACP<br />
Medical Oncology/Hematology<br />
Dr. Marek is board-certified and specializes in medical <strong>oncology</strong> and heamatology. He currently serves as a<br />
director of Texas Oncology and is the medical director for Texas Oncology-McAllen. He has served the Rio<br />
Grande Valley for the past 22 years as a medical oncologist and hematologist, has been recognized as a<br />
“Super Doctor” in <strong>oncology</strong> for five years in a row, and was recognized as Doctor of The Year for Rio<br />
Grande Regional. Dr. Marek received his medical degree from The University of Texas Medical School at<br />
San Antonio. He completed his fellowship at The University of Texas M. D. Anderson <strong>Cancer</strong> Center.<br />
Alvaro Restrepo, MD<br />
Medical Oncology/Hematology<br />
“I can be part of your team... and together we can fight the battle.” Dr. Restrepo specializes in, medical<br />
<strong>oncology</strong> and hematology. He completed his fellowship at the University of Miami. He also serves on the<br />
reast <strong>Cancer</strong> Committee of US Oncology and has completed a fellowship in breast cancer treatment.<br />
Through the Life Beyond <strong>Cancer</strong> Fundation he established the Texas Oncology–McAllen Breast <strong>Cancer</strong><br />
Ride/Walk undraiser to raise funds for Rio Grande Valley cancer patients. To date approximately $30,000 has<br />
been donated to cancer patients in the Rio Grande Valley.<br />
Suresh Ratnam, MD, FACP<br />
Medical Oncology/Hematology<br />
Dr. Ratnam has been with Texas Oncology-McAllen for 13 years, which he joined after completing his<br />
fellowship at the renowned National <strong>Cancer</strong> Institute at the National Institutes of Health. He has<br />
co-authored several research publications and is passionate about cutting-edge <strong>oncology</strong> care. He currently<br />
serves on the Pharmacy and Therapeutics Committee of US Oncology and chairman of the Credentials<br />
Committee for South Texas Health System.<br />
Guillermo Lazo, MD<br />
Medical Oncology/Hematology<br />
Dr. Lazo specializes in medical <strong>oncology</strong> and hematology. He completed his fellowship at The University of<br />
Texas MD Anderson <strong>Cancer</strong> Center. He is a recipient of several awards including the American Society of<br />
Clinical Oncology Merit Award and is the author of several peer-reviewed medical publications as well as<br />
book chapters. He received the highest honors on the professional examination for his medical doctorate<br />
degree.<br />
McAllen 1901 South 2nd Street McAllen, Texas 78503 PH: 956.687.5150 FAX: 956.687.9546<br />
www.TexasOncology.com
Nurul Wahid, MD<br />
Medical Oncology/Hematology<br />
Dr. Wahid was fellowship-trained in medical <strong>oncology</strong> and hematology at Columbia University College of<br />
Physicians and Surgeons in New York. He is board certified in Hematology and Oncology. He has been<br />
recognized as Physician of the Year at Rio Grande State Center in Harlingen where he has served as senior<br />
attending physician for the past 13 years.<br />
Rogelio Salinas, MD<br />
<strong>Radiation</strong> Oncology<br />
Dr. Salinas is a board-certified radiation oncologist. He completed his residency training at Memorial<br />
Sloan–Kettering <strong>Cancer</strong> Center in New York followed by his fellowship at The University of Texas MD Anderson<br />
<strong>Cancer</strong> Center.<br />
Joseph Litam, MD<br />
Medical Oncology/Hematology<br />
Dr. Litam was fellowship-trained at The University of Texas MD Anderson <strong>Cancer</strong> Center in Houston. He is well<br />
known in the community and was in private practice for 27 years before joining Texas Oncology. He has special<br />
interest in treating solid tumors.<br />
Benjamin West, MD<br />
<strong>Radiation</strong> Oncology<br />
Dr. West is board-certified radiation oncologist. He was physicist prior to becoming a physician.<br />
Phoebe Verano, RN, FNP-BC<br />
Nurse Practitioner<br />
Phoebe Cepeda Verano is a certified Family Nurse Practioner, Advanced Practice Registered Nurse, who<br />
received her Masters degree at the University of Texas- Pan American (UTPA) in 2013. She has more than<br />
30 years of experience as a registered nurse, most of it in an adult critical care setting. As a nurse<br />
practitioner, she has the compassion to be a part of a patient’s journey through cancer care and believes<br />
that patient education is an important first step following diagnosis and treatment plan development. “I<br />
am committed to preparing cancer patients for their journeys and assuring they know that we are always<br />
here to support them.”<br />
Cristelita Parrocho, RN, BSN,CCRN,MSN,FNP-C<br />
Nurse Practicioner<br />
Cristy graduated as a Family Nurse Practitioner from Charles R. Drew University of Medicine and Science in<br />
California. She is also a certified Adult Critical <strong>Care</strong> Registered Nurse. Before joining Texas Oncology-McAllen<br />
she was a hospitalist with IPC Healthcare. “<strong>Cancer</strong> is brutal but I believe loving and actually feeling while you<br />
care for these patients will somehow bring upon sunshine in the darkest moments of their lives. It is not<br />
how much time but how much love you put into it.”<br />
McAllen 1901 South 2nd Street McAllen, Texas 78503 PH: 956.687.5150 FAX: 956.687.9546<br />
www.TexasOncology.com
Brownsville<br />
Balesh Sharma, MD<br />
Medical Oncology/Hematology<br />
Balesh Sharma, MD specializes in internal medicine, medical <strong>oncology</strong> and hematology. He is board certified by in<br />
medical <strong>oncology</strong>. Dr. Sharma received an MD Delhi University in New Delhi, India, in 1990, where he also<br />
completed his residency in Anesthesia and Critical <strong>Care</strong> in 1991. He completed his medical internship at Lincoln<br />
Medical Center in New York in 1992-93. Dr. Sharma completed his residency in internal medicine at St. Vincent’s<br />
Medical Center in affiliation with Yale University School of Medicine, Connecticut. In 1998, he completed a<br />
fellowship in hematology and <strong>oncology</strong> from University of Texas Southwestern Medical Center in Dallas, and has<br />
been in private practice since then.<br />
Marcelo Boek, MD<br />
Medical Oncology/Hematology<br />
Dr Marcelo M Boek specializes in Internal Medicine and Medical Oncology/Hematology. He is board certified in<br />
Medical Oncology and Hematology. He received his medical degree from Federal University of Rio Grande do Sul<br />
in Brazil. He also completed his Internal Medicine residency at Jackson Memorial Hospital- University of Miami.<br />
In 2003 he completed his Fellowship in Medical Oncology and Hematology at John Strogger- Cook County<br />
Hospital in Chicago. Dr Boek then worked as a Medical Oncologist at The Saskatchewan <strong>Cancer</strong> Agency at The<br />
Allan Blair <strong>Cancer</strong> Centre in Regina, Saskatchewan, Canada, and as an investigator affiliated with The North<br />
Central <strong>Cancer</strong> Treatment Group and the National <strong>Cancer</strong> Institute of Canada. He was also appointed as a Clinical<br />
Assistant Professor with the Division of Oncology, College of Medicine at the University of Saskatchewan and<br />
held this job until he moved back to the United States. Dr Boek joined Texas Oncology in 2006<br />
Carlos Gonzalez-Angulo, MD<br />
<strong>Radiation</strong> Oncology<br />
Dr. Gonzalez specializes in radiation <strong>oncology</strong> and internal medicine. He is certified by the American Board of<br />
Internal Medicine as well as the American Board of Radiology, and is a member of the American Society of<br />
Therapeutic <strong>Radiation</strong> Oncology (ASTRO), American College of <strong>Radiation</strong> Oncology (ACRO). He completed his<br />
fellowship in radiation <strong>oncology</strong> at Roswell Park <strong>Cancer</strong> Institute, in Buffalo, New York, and also completed a<br />
second residency in radiation <strong>oncology</strong> at Jackson Memorial Hospital/Sylvester Comprehensive <strong>Cancer</strong> Center,<br />
in Miami, Florida. Aside from his medical practice, Dr. Gonzalez is a Christian lay minister and a student of<br />
ancient Greek.<br />
Mariza D. Oliver, MSN, APRN, FNP-C<br />
Advanced Practice Provider<br />
Mariza is a certified Family Nurse Practitioner, Advanced Practice Registered Nurse, and has a Masters degree in<br />
Nursing Administration. She has over 17 years experience in nursing and has worked in healthcare areas such as<br />
medical-surgical, post-partum, hospice, and home health. She has extensive experience in providing care for the<br />
adult and geriatric population of the Rio Grande Valley.<br />
2150 N. Expressway 83 Brownsville, TX 78521 PH: 956-548-0810 FAX: 956-548-2239 www.TexasOncology.com
HEALTHY LIFESTYLE · DECEMBER 2017<br />
ALZHEIMER’S BRAINS HAVE<br />
HIGHER AND DIFFERENT<br />
AMOUNT OF BACTERIA<br />
As researchers diligently look for the root causes<br />
of Alzheimer’s disease, one of the critical common<br />
pathways is higher inflammation and potentially<br />
infection.<br />
A recent study in Frontiers in Aging Neuroscience<br />
provides important new evidence that bacterial<br />
infection could be contributing to Alzheimer’s<br />
disease. The researchers analyzed eight Alzheimer’s<br />
and six healthy brain samples from a brain bank,<br />
where people donate their brains after death for<br />
medical research. They used a technique called next<br />
generation sequencing (NGS) to detect specific<br />
bacterial genes. This technique allows researchers<br />
to see the different types and amounts of bacteria,<br />
similar to how we look at the microbiome in the gut.<br />
THE RESEARCHERS SHOWED 2<br />
MAJOR FINDINGS<br />
Alzheimer’s brains have a “strikingly larger” bacterial<br />
load with up to 7-fold larger amounts of bacteria<br />
than normal brains<br />
Alzheimer’s brains have<br />
different types of bacteria<br />
than normal bacteria.<br />
Bacteria species associated<br />
skin, nasopharyngeal<br />
and oral areas such as<br />
Firmicutes and consistently<br />
Actinobacteria were found at a much higher level<br />
in Alzheimer’s brains.<br />
In the last year, Dr. Rudy Tanzi and his team has<br />
shown compelling evidence in multiple articles that<br />
amyloid has antibacterial properties and that the<br />
production of amyloid be the brain’s response to<br />
infection. Loss of integrity of the blood-brain barrier<br />
and chronic infections may be some of the several<br />
root causes of Alzheimer’s disease. This recent study<br />
supports that the nasopharyngeal, skin, and oral<br />
areas may be important sources of those chronic<br />
infections.<br />
What are the implications for patients? As we treat<br />
patients with early Alzheimer’s and mild cognitive<br />
decline, we believe it is critical to look for evidence<br />
of blood-brain barrier permeability and evidence of<br />
chronic infections in the nasopharyngeal and oral<br />
areas. Helping to address both of these situations is<br />
part of a comprehensive approach to brain health.<br />
"A recent study in<br />
Frontiers in Aging<br />
Neuroscience<br />
provides important<br />
new evidence<br />
that bacterial<br />
infection could<br />
be contributing<br />
to Alzheimer’s<br />
disease."<br />
By Craig Tanio, MD<br />
23 HEALTHY MAGAZINE
HEALTHY LIFESTYLE · DECEMBER 2017<br />
8 TIPS TO BREAK OUT<br />
OF A BIG SLUMP<br />
We’re all familiar with the phrase “in<br />
a slump.” We’ve experienced it at<br />
some time or another in our lives.<br />
Technically, the term slump refers<br />
to teams who are experiencing a<br />
particularly bad losing streak, but for the rest of the<br />
population, it refers to a prolonged period of their<br />
lives when they’re feeling defeated, like life will never<br />
get better for them. For some of us, that might mean<br />
we’re bored with where we are in life or we feel like<br />
our lives aren’t going anywhere.<br />
It’s moments like this when a much-needed change<br />
is in order. Motivation or inspiration to move on is<br />
needed, but you might not know how or where to<br />
find it. To begin you have to learn to recognize the<br />
emotions you’re experiencing. But how do you know if<br />
it’s a true slump or something much more serious?<br />
Do yourself a favor and track<br />
your emotions for the next<br />
two weeks. Write down what<br />
you’re feeling, the time of day<br />
and what the circumstances<br />
around you are like (are you at<br />
work, at home, in a crowded bar,<br />
etc.). Focus on anything that<br />
triggers you to feel differently,<br />
whether good or bad. If you see<br />
a consistent pattern of being<br />
down in the dumps, that’s the<br />
time to seek professional help.<br />
Let your doctor know what<br />
you’re feeling and show her<br />
what you’ve tracked. Your doctor<br />
can help you come up with<br />
solutions. If what you experience<br />
isn’t necessarily a deeper issue<br />
and appears to more related<br />
to boredom, there are simple<br />
techniques to help combat that.<br />
Here are a few tips to help you<br />
get back on track:<br />
Call your feelings what<br />
01 they are. If you can say<br />
them out loud, then you’re<br />
halfway to finding your way out<br />
of your slump. The more you talk<br />
about what's going on and<br />
the faster you reach<br />
out to someone<br />
qualified<br />
enough<br />
to help you deal with your<br />
emotions, the better.<br />
Understand that this too<br />
02 shall pass. When you’re<br />
at the center of turmoil, it can<br />
be difficult to see the light at<br />
the end of the tunnel. Keep in<br />
mind that you’ve found your way<br />
out of other situations. You’ve<br />
survived your share of issues.<br />
Write down little reminders that<br />
you have been through worse<br />
or that what you’re feeling won’t<br />
last forever.<br />
Don’t be afraid to talk<br />
03 about it. Even if you<br />
choose not to seek professional<br />
advice, just the mere act of<br />
discussing your issues with a<br />
trusted friend can help you get<br />
out of your funk.<br />
Do something different.<br />
04 Change your routine.<br />
Take a different route to work or<br />
school. See something new. Start<br />
a new hobby. Do anything that<br />
gets you away from your normal<br />
routine.<br />
Take care of yourself.<br />
05<br />
Seek out inspiration.<br />
06<br />
By Julianna Lowe<br />
24 HEALTHY MAGAZINE
Only one heart.<br />
Only one you.<br />
INDIVIDUALIZED HEART CARE,<br />
DEVOTED TO YOU.<br />
No two hearts are exactly the same.<br />
That’s why the cardiovascular<br />
specialists of Valley Baptist Health<br />
System pursue an individualized<br />
care plan for every single heart we<br />
encounter. From preventative care to<br />
treating heart conditions, every<br />
element is designed to take care<br />
of our first priority: you.<br />
To learn more about our services or to find a cardiologist near you<br />
call (844) 614-9386 or visit ValleyHearts.com/onlyone<br />
1040 W Jefferson St.<br />
Brownsville, TX 78520<br />
2101 Pease St.<br />
Harlingen, TX 78550
HEALTHY LIFESTYLE · DECEMBER 2017<br />
LAST MINUTE<br />
EMERGENCY<br />
GIFT GUIDE<br />
3. a creative child who is a little too sophisticated for<br />
For the Child: Gifts for children are always easier but<br />
usually never creative. If you are in need of a gift for<br />
toys but too young for those expensive watercolors, then a<br />
toy camera would be the most ideal.<br />
CHRISTMAS IS JUST AROUND THE CORNER AND, LIKE EVERY YEAR YOU<br />
STILL HAVEN’T LEARNED TO NOT LEAVE GIFT SHOPPING FOR THE VERY<br />
LAST MINUTE OR MAYBE YOU FORGOT TO BUY THAT PRESENT FOR<br />
YOUR SISTER WHILE YOU WERE TOO BUSY WORRYING ABOUT TOYS<br />
FOR THE CHILDREN.<br />
IN THIS GIFT GUIDE THERE IS A LITTLE SOMETHING FOR EVERYONE,<br />
FROM THE HARDEST FRIEND TO GIFT TO YOUR DAD, FOR WHOM<br />
EVERY YEAR YOU NEVER KNOW WHAT TO GET.<br />
My First Camera, poketo.com $18.00<br />
1. love to finally buy her a house or that oven<br />
For the Mom: Thinking of a gift for the woman who<br />
gave you everything can be really hard. We would<br />
she’s always wanted but we are likely still saving<br />
up for those. Instead, why not give her<br />
something small and shiny? Mothers<br />
are well known for loving jewelry and<br />
a simple pair of classic golden hoop<br />
earrings would look stunning!<br />
Interlocking, hollow hoop earrings,<br />
shopanomie.com $84.00<br />
4. overall beauty products. They’ll watch the beauty<br />
For the Beauty Addict: We all know someone who<br />
is currently obsessed with makeup, skincare and<br />
gurus on YouTube and will buy all kinds of stuff you didn’t<br />
even know you could put on your face. It’s okay, though,<br />
because these makeup-obsessed friends are the easiest<br />
people to gift! Every year makeup companies will launch<br />
value or gift sets with sample size products of their best<br />
selling products and sometimes even include a full size! These<br />
value sets come at a discounted price and make excellent<br />
holiday gifts.<br />
2.<br />
For the Dad: Dads are always harder to gift, as we<br />
can’t give a shaving kit for the third year in a row. At<br />
some point he’ll start noticing we are not putting in<br />
enough effort. A nice modern pair of shoes is the ideal gift to<br />
make dad feel like a cool dad.<br />
Sephora Favorites Skin Wonderland, sephora.com $64.00<br />
271 Boots in Blue, LONGCHAMP, us.longchamp.com $385<br />
26 HEALTHY MAGAZINE
HEALTHY LIFESTYLE · DECEMBER 2017<br />
5.<br />
For the Foodie Friend: Some<br />
people love food so much<br />
they actually enjoy being in<br />
the kitchen and will think about strange<br />
things like the quality of pans, knives<br />
and kitchen utensils. These frustrated<br />
chef friends deserve a great set of<br />
knives that are not only great quality<br />
but have a beautiful aesthetic.<br />
Golden 13-Piece Knife Block Set,<br />
anthropologie.com $99.99<br />
8.<br />
For the Fitness Junkie: We all<br />
have that friend that’s a little<br />
too into healthy food and will<br />
quietly judge you if you drink a milkshake<br />
instead of a smoothie. Also, I may be this<br />
friend and I may have already put this<br />
item on my shopping cart. It’s an on-thego<br />
blender that will make the smoothie<br />
process seamless.<br />
Oster BLSTPB-WBL My Blend 250-<br />
Watt Blender with Travel Sport Bottle,<br />
amazon.com $21.99<br />
6.<br />
For the Fashionista:<br />
These people are<br />
arguably the hardest<br />
to gift but not the most<br />
impossible. The fashionista<br />
friend is different and is always<br />
up to date with the latest<br />
trends. For this friend, I think a<br />
pair of foldable ballerina flats<br />
is the perfect match.<br />
Tieks foldable ballet flats, Lovestruck, tieks.com $265.00<br />
7. into technology may be<br />
For the Tech-Obsessed:<br />
Your friend who’s really<br />
constantly judging your choice of<br />
phone or computer but it’s okay,<br />
we still love them. In this case, a<br />
pair of stylish, fashionable, good<br />
quality Bluetooth headphones<br />
is the ideal gift for this kind of<br />
person.<br />
Plattan ADV Wireless<br />
Bluetooth® On-Ear Headphones,<br />
nordstrom.com $100.00<br />
9. of Kindles, we can<br />
For the Bookworm:<br />
In the modern era<br />
even read books from our<br />
phones, which means if we<br />
find ourselves buying books,<br />
it might be for the cover<br />
and aesthetic value and your<br />
bookworm friend might love<br />
a good book with a beautiful<br />
cover.<br />
The Happiness Code by Domonique Bertolucci,<br />
anthropologie.com $14.99<br />
the One<br />
You Didn’t<br />
10.For<br />
Know You<br />
Had to Get a Gift For: This<br />
one’s tricky because this<br />
person came out of nowhere<br />
when they asked you if you<br />
would like a towel set for<br />
Christmas and you’re like<br />
“Shoot, now I have to get<br />
you a present too?” But don’t<br />
worry, this one is also easy.<br />
A candle is an excellent gift,<br />
who doesn’t love a room that<br />
smells good?<br />
No. 10: Sweet Grapefruit Soy<br />
Candle pfcandleco.com $18<br />
By Claudia Portillo<br />
27 HEALTHY MAGAZINE
HEALTHY LIFESTYLE · DECEMBER 2017<br />
this power you likely don't know what it's capable<br />
of – and that’s awe-inspiring beauty.<br />
By stepping out of your normal – and upping your<br />
bar for everything, you gain a new capacity for<br />
your personal growth. Plus, when you approach<br />
your life in this way, you expand your capacity to<br />
feel love, gratitude and happiness. It’s a form of<br />
wisdom and intelligence to act in this way. Once<br />
you get used to it, it’s like an increased aliveness<br />
that grows your appreciation and thirst for life.<br />
You have a new scale for valuing time once you<br />
step out of the bounds of your well-tread routine<br />
and the definition of “normal.”<br />
So what does that mean for you now, reading this?<br />
Try it out for one day. Step up to the plate in a<br />
bigger way than you normally do. Go beyond and<br />
listen to the little nudge that whispers something<br />
wonderful you should do, if you had more time or<br />
if it didn’t cost money. Decide you will go for it in<br />
all of those if’s. Just commit to saying ‘yes’ to that<br />
voice, as a rule.<br />
Happiness is a thought-habit that<br />
for many of us, requires constant<br />
maintenance and deliberate focus.<br />
Though there are many reasons to<br />
feel grateful for our life – they’re all around us<br />
all the time - in order to be capable of feeling<br />
that value, we need contrast. Contrast meaning<br />
the complimentary opposite of gratitude<br />
and appreciation: pain or difficult striving. In<br />
other words, a constant state of awareness<br />
of value (happiness) often arrives from a true<br />
understanding of its absence (pain). <strong>With</strong>out<br />
that contrast, it’s easy for life to get stuck in a<br />
middle array of emotions – a permanent state<br />
of “so-so” or “okay.” When you live in this<br />
state for long enough, powerful emotions like<br />
gratitude and happiness are assigned to a set of<br />
general milestones (birthdays, weddings, getting<br />
a promotion etc.) but outside of that it can be<br />
frustrating to find a true sense of joy. The real<br />
kind – that moves you to tears, or sticks in your<br />
memory for the rest of your life.<br />
So that kind of joy is what this blog is all about.<br />
You have the power to create that range in your<br />
life, minus the negative contrast. You can actually<br />
manufacture the other half of life’s good/bad<br />
contrast by pushing yourself beyond what you say<br />
you are capable of, beyond what is normal and<br />
expected of you in your everyday life. By pushing<br />
yourself to be excellent and great: for friends,<br />
strangers, and for yourself. This manufacturing<br />
of the positive extreme is also how you create<br />
genuine greatness in your person. It is where you<br />
change yourself rapidly and change those around<br />
you because they are witnessing your example.<br />
You become walking inspiration.<br />
For example, let’s say you receive a bitter email<br />
from someone clearly in the wrong- you respond<br />
with a kind one. That affects you in dramatic ways<br />
as well as the other person. It’s hard to do, but not<br />
that hard. It just takes a conscious decision to act<br />
in this way. “Extreme Positive.” Another example<br />
is perhaps with a problem that you don't want to<br />
address – something that you are dreading, but<br />
that you are not being expected to address by<br />
anyone else. Let’s say you decide to tackle it and<br />
over-deliver with great efforts. You create a new<br />
reality with that action because of your activation<br />
of “what could be” instead of accepting “what is.”<br />
Your awareness of positive possibility is unique<br />
to you. That is your gift to use every day of your<br />
life. You are very much the omniscient narrator<br />
of a film in that you could treat your life just like<br />
a movie that you steer beat-by-beat one scene at<br />
a time. You can have dramatic score and make<br />
the most profound and beautiful emotional arc<br />
ever, with epic and memorable speeches delivered<br />
straight from the heart. The best success<br />
montage, the best adventure montage, or the best<br />
cliché romantic surprise for someone you love -<br />
full of roses and candles and soothing music. It’s<br />
all in your power to create, for no other reason<br />
than to make this movie better. Until you claim<br />
Because if you live as that person,<br />
always, you become extraordinary.<br />
You affects on others are profound<br />
and you grow vastly deeper. You<br />
will touch the deeper levels of this<br />
existence that you might only<br />
reach if you had the benefit of<br />
organic contrast.<br />
So in closing, I invite you to be 'ultimate.' Be<br />
profound. Be brave. Be selfless. Be beyond<br />
what is asked or expected from you in all ways.<br />
Choose to act kind and loving toward others<br />
at all times. Be even more generous and work<br />
even harder expecting nothing in return. Go<br />
big demonstrating your love to others and<br />
showing them their value to you. Show up and<br />
bring flowers. Surprise people with real, genuine<br />
consideration. Give people you care about your<br />
undivided time – because of the immense value of<br />
being together in that moment. Be humble and<br />
accept kindness from others, no matter who they<br />
are. Practice embodying greatness of character in<br />
every moment of your life, and you will experience<br />
echoes in the form of the unexpected gifts they<br />
bear. All of it starts with a decision to do so; to<br />
create this positive half of contrast, without a<br />
need for reciprocation or reaction.<br />
That is my invitation to you, today. As you go<br />
about your day, seek an invitation from your<br />
surroundings to be greater and decide now –<br />
ahead of time- that you will listen to that tiny voice<br />
inside of you that says, “It would be great if…”<br />
Listen intently and push yourself to show up as<br />
your greatest self. See how long you can stick to<br />
that habit. I believe you will find you are not only<br />
happier, you are greater.<br />
By Sarah May Bates<br />
28 HEALTHY MAGAZINE
HEALTHY LIFESTYLE · DECEMBER 2017<br />
If the job is overwhelming and you<br />
know it will take a lot of time and<br />
effort, instead of going all in and trying<br />
to do everything at once, slow down, break<br />
it apart into manageable tasks and focus<br />
on one piece of the project at a time. The<br />
mere act of doing so will make you feel<br />
better and you’ll go home with a sense of<br />
accomplishment as you complete each small<br />
task.<br />
Is the task just an annoying part of<br />
your day? Do you avoid it because you<br />
don’t like it? There’s a solution for that.<br />
Set a timer or a stopwatch and tackle what<br />
you can, when you can in a short amount<br />
of time. You’d be surprised what you could<br />
accomplish in two, ten, fifteen or twenty<br />
minutes time. You’ll soon find that you’re<br />
done quicker than you thought.<br />
Shut off all distractions. If the internet,<br />
text messages, phone calls, games or<br />
apps are preventing you from getting<br />
your job done, shut them off, keep them<br />
out of sight or avoid them altogether until<br />
you’ve completed your task.<br />
THE NO-FAIL PATH TO GETTING<br />
OVER PROCRASTINATION<br />
Procrastination has become a way of<br />
life for busy people and non-busy<br />
people. It’s what we do when we<br />
don’t want to tackle projects small<br />
or large. It’s the bane of our existence and a<br />
much-needed escape route for many of us,<br />
but does it have to be a constant in our lives?<br />
Are we doomed to never getting anything<br />
done on time, if at all?<br />
The answer is no, procrastination doesn’t<br />
have to control our every move. We allow<br />
it to. We invite it into our daily lives and<br />
let it sit there in between us and our tasks.<br />
Oftentimes, it can lead to stress, anxiety,<br />
depression, feelings of inadequacy and<br />
even worse, job loss or loss of meaningful<br />
friendships and relationships.<br />
We need to take a good hard look at not<br />
what procrastination is because we know that<br />
already. We’re living it. But we need to look at<br />
the reasons why we choose to procrastinate<br />
and what we can do to beat it for good.<br />
Are we hesitating to do something because<br />
we believe we’re not qualified to do it? Is<br />
the task too large to tackle? Are we out of<br />
practice or overbooked? Is it fear? Lack of<br />
knowledge or lack of sleep? There are many<br />
reasons we procrastinate. Once you figure<br />
out your reasons, you can craft a plan to<br />
combat your tendencies.<br />
Use time blocking. Look at your<br />
weekly to-do list. Write down how<br />
much time you think each job will take<br />
to complete. (Note: It’s much safer to<br />
overestimate than to underestimate.) Mark<br />
off hour, two-hour, three or four-hour blocks<br />
of time to accomplish whatever task you<br />
need to accomplish and work until your time<br />
is up. If you go into your workday blindly,<br />
you’ll find yourself unsure of how to proceed<br />
or trying to do too much at once. Focus on<br />
one thing at a time.<br />
Turn off all notifications. If someone<br />
truly needs to get ahold of you,<br />
they’ll find a way, in the rare event<br />
something important comes up. Checking<br />
social media is a time suck. Save the<br />
messages for later. Don’t check your email.<br />
Shut off alerts. Anything that comes in will<br />
still be there later. Now, get back to work!<br />
By Vanessa Jackson<br />
30 HEALTHY MAGAZINE
HEALTHY FOOD · DECEMBER 2017<br />
PREPARE<br />
SMOOTHIES<br />
FOR AN<br />
ENTIRE<br />
WEEK, IN<br />
NO TIME!<br />
You lead a busy life. It probably<br />
feels like you spend your life in<br />
panic mode. Did I remember<br />
to do this or do that? Have I<br />
eaten today? Wait! What? Then<br />
your tummy rumbles and you begin to<br />
feel sluggish. Nope. You forgot to eat.<br />
So, what do you do when you’re in a<br />
bind? What do you reach for? Hopefully,<br />
you have healthy snacks on hand when<br />
you’re in crunch.<br />
If you want to make your routine a whole<br />
lot easier, schedule in a few minutes<br />
to make your smoothies for the week.<br />
Yes, you read that right. You can make a<br />
week’s worth of smoothies in just a few<br />
minutes time.<br />
Freezer smoothies are the answer to<br />
your dietary needs. All you need is a few<br />
simple ingredients, quart size freezer<br />
bags and your freezer. Stock up on your<br />
favorite fresh fruits and veggies and get<br />
ready to add a kick of flavor to your daily<br />
diet. And the best part? You can get your<br />
kids involved! They’ll love mixing and<br />
matching their own smoothies too.<br />
If your kiddos<br />
aren’t fans of the green<br />
vegetables, no need to worry.<br />
There’s a simple solution for<br />
that. Making them smoothies<br />
makes it easy to hide the<br />
offending veggies. Just mix<br />
them right in there with the<br />
ingredients they love and<br />
they’ll never know.<br />
Gather some of your favorites ingredients<br />
and let’s make some smoothies like this<br />
basic recipe that you can mix and match<br />
with:<br />
ɩɩ<br />
1½ cups of spinach<br />
ɩɩ<br />
½ cup of carrots or cauliflower<br />
ɩɩ<br />
1 whole pineapple, mango, large apple<br />
or 2 pears, or 1½ cups of diced fruit<br />
ɩɩ<br />
Blend in 10-12 ounces of your favorite<br />
juice<br />
Label your bag so you won’t have to<br />
guess what the ingredients are and just<br />
maybe you’ll get the kids to<br />
pick their own blends for<br />
breakfast.<br />
What ingredients do you<br />
need to have on hand to<br />
keep things simple? Buy a large container<br />
of organic spinach and other leafy<br />
greens. Into your freezer bags go all the<br />
ingredients in this order: chopped veggies,<br />
fruits, leafy greens.<br />
When you place the ingredients in the<br />
blender, you should layer them for the<br />
best results: liquid (juice) first, leafy greens<br />
next, frozen fruits next, and then add the<br />
veggies. The whole idea is to have them<br />
layered in the bag in the opposite order of<br />
how you’ll add them to the blender so that<br />
By Chef Eric Stein<br />
32 HEALTHY MAGAZINE
Fitness<br />
& Beauty<br />
PREPARE SMOOTHIES FOR AN<br />
ENTIRE WEEK, IN NO TIME!<br />
ARE YOU DEHYDRATED AND DON'T<br />
EVEN KNOW IT?<br />
25 HOLYDAY SONGS TO ADD TO<br />
YOUR WORKOUT PLAYLIST<br />
SNACK HEALTHIER WITH 10 POWER<br />
FOOD COMBOS<br />
32<br />
34<br />
36<br />
38<br />
"Some People<br />
Want it to<br />
Happen,<br />
Some Wish<br />
it Would<br />
Happen,<br />
Others Make it<br />
Happen."
HEALTHY LIFESTYLE · DECEMBER 2017<br />
ARE YOU<br />
DEHYDRATED<br />
AND YOU<br />
DON'T EVEN<br />
KNOW IT?<br />
I<br />
have been wanting to write a blog post<br />
on this for a long time and now I have<br />
the perfect reason to do so. A new little<br />
miracle product I’ve found, called ORAL I.V.<br />
But before I tell you about that, let me ask<br />
you a question.<br />
ARE YOU<br />
DEHYDRATED?<br />
I’m guessing your immediate answer is<br />
probably “No, I drink all the time!” Well,<br />
first, let’s cut out all the sodas, coffee,<br />
energy drinks and sports drinks, and just<br />
focus on water.<br />
ARE YOU GETTING<br />
ENOUGH WATER<br />
EVERY DAY?<br />
Chances are, probably not. In fact, studies<br />
have shown that up to 75% of Americans<br />
are chronically dehydrated. Yes, I said<br />
seventy-five percent.<br />
That may sound a little insane at first, but<br />
when you stop to think about it, if you aren’t<br />
drinking enough water in the first place, and<br />
then you add to that dehydrating beverages<br />
like coffee and alcohol, and then top it off<br />
with a diet that is high in sodium... there you<br />
have it - dehydration.<br />
It’s a pretty common phenomenon that<br />
stretches across all ages, races, income<br />
levels and lifestyles. Because for the<br />
average American, it’s not about having<br />
access to water, as much as it is about<br />
making hydration a regular part of their<br />
routine. As well as something they are<br />
mindfully aware of.<br />
Because in many cases, that is the problem.<br />
We are all so busy with our jobs, our families,<br />
social commitments, chores, kids’ schedules<br />
and list goes on and on... that often, as silly<br />
as it sounds, remembering to drink enough<br />
water often gets lost in the mix.<br />
Whether you’re a mom who has been busy<br />
running errands and chauffeuring around<br />
kids all day, or a busy executive running from<br />
meeting to meeting, it’s unfortunately way<br />
too easy to find yourself near the end of the<br />
day and realize you’ve barely drank a thing.<br />
This also happens in part, to a lack of<br />
knowledge about the symptoms of<br />
dehydration. Many people think when<br />
they’re dehydrated, they’ll feel thirsty, plain<br />
and simple. But, while that is true to a<br />
certain extent, there are also a lot of other<br />
symptoms of dehydration that can be missed<br />
or mistaken for something else.<br />
For example, fatigue. Feeling fatigued can<br />
often be a sign of dehydration, particularly<br />
when you feel fatigued in the mid-afternoon<br />
hours. But many people who feel this<br />
symptom often attribute it to not having<br />
enough rest the night before or to simply<br />
being bored at work, and will often to try to<br />
“remedy” the situation with an energy drink<br />
or a candy bar. Which in the end, will only<br />
continue the cycle since cravings for sugar<br />
(or salt) are often also a sign of dehydration.<br />
Difficulty with concentration, focus<br />
and memory can also be a symptom of<br />
dehydration, as well as headaches and<br />
feelings of anxiety and irritability. Which<br />
again, means that mid-afternoon slump<br />
where you can’t concentrate, feel cranky and<br />
want a nap, may just mean you need more<br />
water!<br />
34 HEALTHY MAGAZINE
HEALTHY LIFESTYLE · DECEMBER 2017<br />
WHICH BRINGS US<br />
TO THE INFAMOUS<br />
QUESTION... HOW<br />
MUCH WATER SHOULD<br />
I BE DRINKING?<br />
Although the “8 glasses a day” rule is a myth<br />
and there is no real magic number, you can<br />
get a good idea of how much to drink by<br />
using the simple rule of drinking half of your<br />
body weight in ounces per day. Meaning, if<br />
you weigh 150 lbs., you will want to drink at<br />
least 75 ounces of water each day.<br />
That may sound like a lot at first, but it can<br />
be done easily by spreading it out in small<br />
amounts over the course of the entire day.<br />
If you don’t like the taste of plain water,<br />
you can also “spruce it up” by adding fresh<br />
fruits or vegetables (like cucumbers, lemons<br />
or limes) to it or by drinking naturally<br />
decaffeinated herbal tea.<br />
Another easy option for staying hydrated,<br />
particularly if you are on the go, is using a<br />
hydration shot like ORAL I.V. every day. It’s<br />
100% natural, organic, gluten-free, sugarfree,<br />
vegan and contains 0 calories. Which<br />
means it’s not full of artificial ingredients or<br />
chemicals that your body does not want or<br />
need. So it fits in perfectly with your clean<br />
eating diet!<br />
So, what is in it then? Simply, structured<br />
water and trace minerals like sodium,<br />
magnesium, manganese, zinc, potassium,<br />
selenium, chromium and silicon that aid<br />
in our bodies’ ability to metabolize water.<br />
Providing our cells with these important<br />
nutrients helps them to hydrate almost<br />
immediately and moves water inside of<br />
our cells, where we need it the most.<br />
That means, as opposed to just replacing<br />
electrolytes like many sports drinks do,<br />
ORAL I.V. activates the body’s own hydration<br />
processes and basically makes water work<br />
better in our bodies.<br />
It is not meant to be a replacement to<br />
water, but a supplement to water. And the<br />
best part of all, is how convenient they are<br />
to keep on hand. I admit, although I am<br />
MUCH better than I used to be about staying<br />
hydrated (thanks to the adrenal fatigue), I<br />
am still not the best. So, on those days when<br />
I realize I haven’t had nearly enough water<br />
and it’s the afternoon, I like to grab an ORAL<br />
I.V. to give my body a little boost and then<br />
get back to drinking more water as soon as<br />
I can. They’re also great to keep on your<br />
nightstand and drink right before bed, since<br />
they will hydrate you for the eight hours that<br />
you’ll be asleep, without the unpleasant side<br />
effect of having to get up in the middle of<br />
the night to use the restroom.<br />
In fact, the best way to utilize a hydration<br />
shot is to take one every day - just as you<br />
would a multivitamin or other supplement.<br />
It’ll help your body stay consistently<br />
hydrated (as opposed to riding the hydrateddehydrated<br />
roller coaster) and will allow<br />
your body to work better for you!<br />
The point is, our schedules and<br />
our diets in America today<br />
do not naturally lean toward<br />
healthy bodies, so it’s up to<br />
us to take conscious steps<br />
to keep them that way.<br />
By eating whole, organic<br />
foods, using non-toxic<br />
products, exercising<br />
and of course, staying<br />
hydrated.<br />
So, next time you catch<br />
yourself feeling tired, foggy<br />
headed or even suffering with<br />
a headache, stop and ask<br />
yourself, am I dehydrated?<br />
Then, grab yourself a ORAL<br />
I.V. hydration shot and start<br />
drinking more water!<br />
To order your own hydration shots and help<br />
your body stay hydrated, visit<br />
www.oraliv.com.<br />
And remember... keep your worries tiny and<br />
your dreams BIG!<br />
By Jenn Baxter<br />
35 HEALTHY MAGAZINE
FITNESS & BEAUTY · NOVEMBER 2017<br />
The day after Thanksgiving isn’t just Black Friday; it is the official<br />
start of the marathon of Holiday music THAT follows us into<br />
the new year! Holiday music lovers are in heaven WHILE<br />
humming to “Silent Night” in the department stores or blasting<br />
“Jingle Bell Rock” in their cars. STILL, THERE IS one place and one<br />
moment where holiday songs don’t quite<br />
make the cut—the gym; and when<br />
it’s time to get pumped in your<br />
workout. Let’s face it, “White<br />
Christmas” isn’t quite the song<br />
that gets your adrenaline rushing<br />
on the treadmill, spinning bike, or even<br />
in the weight room.<br />
Exercisers will agree that music is a motivator in<br />
increasing energy in workout routines. When the<br />
holidays roll around, temptations all around you can<br />
create the tendency to skip workouts. Making a great<br />
holiday playlist can help you stay in the holiday spirit<br />
while staying right on track with your health and fitness<br />
goals.<br />
So for all of you that blast your holiday cheer<br />
on the speakers while hanging your mistletoe,<br />
drinking your pumpkin spice lattes, wrapping<br />
presents, and baking holiday treats, but can’t<br />
do the same in your workout routine—I have it<br />
covered! I have compiled a list of upbeat holiday<br />
songs to keep your body merrily moving.<br />
1. “Underneath the<br />
Tree,” Kelly Clarkson<br />
2. “Christmas Tree”, Lady<br />
Gaga<br />
3. “What Christmas<br />
Means to Me,” Stevie<br />
Wonder<br />
4. “All I Want For<br />
Christmas Is You,”<br />
Mariah <strong>Care</strong>y<br />
5. “Up on the Housetop,”<br />
Jackson 5<br />
6. “Sleigh Ride,” TLC<br />
7. “Merry Christmas,<br />
Happy Holidays,”<br />
NSYNC<br />
8. “My Only Wish,”<br />
Britney Spears<br />
9. “Miracle”, Maccabeats<br />
10. “Last Christmas,”<br />
Cascada<br />
11. “Sleigh Ride,” Karmin<br />
12. “Christmas In Hollis,”<br />
Run D.M.C.<br />
13. “Drummer Boy”,<br />
Justin Bieber, Busta<br />
Rhymes<br />
14. “What Christmas<br />
Means to Me,” Hanson<br />
15. “Christmas,” Micheal<br />
Buble<br />
16. “Run Rudolph Run,”<br />
CeeLo Green<br />
17. “8 Days of Christmas”,<br />
Destiny’s Child<br />
18. “Naughty, Naughty<br />
Children,” Grace Potter<br />
19. “Last Christmas,”<br />
Ariana Grande<br />
20. “Joy to the World,”<br />
Pentatonix<br />
21. “Christmas Lights,”<br />
Cold Play<br />
22. “One More Sleep,”<br />
Leona Lewis<br />
23. “Christmas Wrapping,”<br />
Kylie Minogue<br />
24. “It’s Christmas Time<br />
Again,” Backstreet<br />
Boys<br />
25. “Hey Santa,” Straight<br />
No Chaser<br />
By Cassandra Claude<br />
36 HEALTHY MAGAZINE
HEALTHY FOOD · DECEMBER 2017<br />
SNACK<br />
HEALTHIER<br />
WITH 10<br />
POWER<br />
FOOD<br />
COMBOS<br />
Can you say delicious? – Almonds<br />
04 and plain Greek yogurt. Try it. You’ll<br />
love it!<br />
So much goodness – Eggs and<br />
05avocados. Enough said.<br />
Drink something good for you –<br />
06Green smoothie and wheat germ,<br />
the power couple.<br />
Are you a snacker? Do you find<br />
yourself constantly fretting<br />
about your next snack? While<br />
you’re working, does your<br />
mind wander to the contents<br />
of your kitchen cabinets or what’s in your<br />
freezer or refrigerator? Nothing can be more<br />
irritating than knowing that what you have<br />
on hand at home may not be the best choice<br />
for you. The bottom line is that none of the<br />
salty, sugary, carb-laden foods you tend to<br />
gravitate to will do you or your hunger pangs<br />
any favors. They might just be making you<br />
hungrier and more sluggish, thus, defeating<br />
the purpose of a get-up-and-go snack to tide<br />
you over or infuse a bit of energy in your<br />
body until your next meal.<br />
To compound the problem with poor snack<br />
choices, we combine our unhealthy favorites<br />
and that can be a deadly combination. It’s a<br />
mood killer, a diet buster, the first step in a<br />
spiral of emotions and a fast road to feeling<br />
tired, sluggish and irritable. Are you ready<br />
to beat those hunger pangs and get rid of<br />
that hangry feeling you have in the midafternoon?<br />
Here ten great options that can<br />
help you get through your day and keep you<br />
full and healthy when you need it:<br />
The power combination – Avocados<br />
01 and tomatoes. Oh, so good and<br />
good for you! Slice ‘em, dice ‘em and throw<br />
‘em onto a plate with your favorite greens<br />
and you’re good to go for hours.<br />
Load up on fiber and protein –<br />
02 Apple slices and all-natural peanut<br />
butter. Yummy goodness that will keep you<br />
going and boost your brain power.<br />
03<br />
It’s not just for breakfast anymore<br />
– Oatmeal and pumpkin seeds or<br />
fruit is the perfect filling treat.<br />
We kid you not – Sweet potatoes<br />
07 and black beans, oh, my!<br />
What a treat! –<br />
08 Veggie chips and<br />
hummus<br />
I’ll have<br />
09 another<br />
– Chocolate<br />
soy milk and a<br />
banana for your<br />
midmorning<br />
snack? Yes, please!<br />
A favorite for the ages – Cottage<br />
cheese and fruit. Make mine a<br />
10<br />
By Eilleen Smith<br />
38 HEALTHY MAGAZINE